Soft, fresh-from-the-bakery muffins may put a smile on your face in the morning, but they can also sabotage your diet. Many muffins made at bakeries and cafes contain very high levels of sugar and fat. Let us help you make healthy breakfast muffins – sure to please your taste buds!
Muffins worse for you than donuts? In fact, when it comes to a food face-off, nutritionists prefer muffins over a breakfast food that’s notorious for being a guilty pleasure: donuts. They typically have fewer calories, sugar and carbs than muffins, as well as lower levels of sodium and cholesterol, according to Eat Clean.
“I would choose the doughnut over the muffin,” said nutritionist Gina Consalvo, in an interview with site. “Muffins can be deceiving, since you often find ones made with healthy ingredients like bran, raisins, carrots or blueberries. But the portion sizes you find at coffee shops and restaurants are extreme.”
Believe it or not, store-bought muffins can be worse for you than donuts.
Making muffins healthy
So much for thinking a blueberry muffin was healthy just because it had blueberries in it! Fortunately, you don’t have to give up muffins forever. Instead, skip the bakery on the way to work and make healthier muffins at home. You can fill your homemade muffins with good-for-you ingredients like walnuts, carrots, chia seeds and fresh fruit. There are so many smart swaps you can make, such as trading cooking oil and butter for coconut oil, replacing white flour with whole-wheat flour and substituting almond milk for dairy milk.
Here are two tasty muffin recipes to add to your weekly breakfast menu. Once you’ve baked a big batch of muffins, you can store them in airtight containers to keep them fresh all week.
Peanut Butter & Honey Banana Muffins
about 250 calories per muffin
2 large ripe bananas
1/4 cup honey
1/4 cup maple syrup
1/2 cup plain Greek yogurt
1 large egg
1/4 cup almond or flax milk
2 teaspoons vanilla extract
3/4 cup peanut butter
1 3/4 cup whole wheat flour
2 teaspoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chia seeds
1. Heat oven to 375 degrees.
2. Line 12-cup muffin tin with liners or grease generously with coconut oil.
3. Mash bananas with a fork and add to a medium bowl.
4. Add honey, maple syrup, yogurt, egg, milk, peanut butter and vanilla. Whisk together.
5. In a large bowl, mix together whole wheat flour, cinnamon, baking powder, baking soda, salt and chia seeds.
6. Add the wet ingredients to the dry ingredients and mix until fully combined.
7. Fill muffin muffin cups 3/4 full with batter.
8. Bake for 15-18 minutes or until tops are golden brown and a toothpick inserted into the middle comes out clean.
You can still enjoy muffins by making healthier versions at home.
One-Bowl Morning Glory Muffins
about 170 calories per muffin
1 1/2 cups whole wheat flour
1/2 cup all-purpose flour
3/4 cup packed brown sugar
1 tablespoon baking powder
2 teaspoons baking soda
2 teaspoons cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
3/4 cup unsweetened apple sauce
1/2 coconut oil, melted
1 apple, shredded
1 tablespoon vanilla extract
2 cups grated carrot
1/2 cup raisins
1/2 cup flaked coconut
1/2 cup walnuts, chopped
1. Heat oven to 400 degrees.
2. Line 12-cup muffin tin with paper liners.
3. In a large bowl whisk together the flours, sugar, baking powder, baking soda, cinnamon, ginger and salt.
4. Add in applesauce, oil, shredded apple and vanilla and whisk just until combined.
5. Fold in carrot, raisins, coconut and walnuts, and stir until all ingredients are fully combined.
6. Pour batter into muffin cups, filling 3/4 full.
7. Bake for 10 minutes at 400 degrees, then reduce heat to 350 degrees and bake for an additional 10 minutes, or until a toothpick inserted into the middle comes out clean.
(Recipe from BakerbyNature)