Everyone loves a delicious muffin, especially with a steaming cup of coffee, but few of us like the nasty calorie surprise that comes with most commercially made muffins. Did you know some popular coffee chains offer muffins that pack a whopping 500 calories or more? Try these little gems for your morning wake up call.

This recipe is taken from the Eat Clean Cookbook, by Tosca Reno.

Ingredients:
1 cup (240 ml) old fashioned oatmeal, not instant
½ cup (125 ml)unsweetened applesauce
½ cup (125 ml) canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tablespoons + 1 teaspoon (35 ml) canola oil
1 tablespoon (15 ml) double acting baking powder
½ teaspoon (2.5 ml) baking soda
1 teaspoon (5 ml) cinnamon
¼ teaspoon (1.25 ml) ground nutmeg
1 teaspoon (5 ml) pumpkin pie spice
½ cup (125 ml) milk or milk alternative or ½ cup (125 ml) apple juice
½ cup (125 ml) amaranth or quinoa flour or flour of your choice
¼ cup (60 ml) whole wheat flour
¼ cup (60 ml) maple sugar flakes
½ cup (125 ml) dried cranberries or raisins (optional)

Method:

1. Preheat oven to 375oF (190oC). Line muffin pan with paper or silicon liners or coat with non-fat cooking spray.

2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended.

3. Measure and mix all dry ingredients. Make a well in the center of dry ingredients and pour wet ingredients into dry. Add dried fruit if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.

Yield: 12 muffins

Alternative: If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato for 3-5 minutes (depending on your microwave) and let cool. Remove the skin and mash the flesh. Measure out the required quantity. Voila!

Calories: 135
Calories from Fat: 31
Protein: 3g
Carbs: 22g
Fiber: 3g
Sugar: 8g
Fat: 3g
Sodium: 16mg

Estimated Cook Time:

Prep: 30min
Cook: 20min
Total: 50min

This recipe is taken from the Eat Clean Cookbook, by Tosca Reno.

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