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Time for Breakfast
This is one meal you can't afford to miss
Applesauce Nut Muffins
Makes 12
If you like muffins for
breakfast, it’s healthier to make them at home. Muffins from
a store or restaurant may contain up to 30 grams fat and
more than 600 calories! Walnuts are a good source of
heart-healthy Omega-3 fatty acids.
3 tablespoons canola oil
½ cup brown sugar, packed
1 egg or 2 egg whites
1 cup applesauce
¾ cup apples, peeled and finely diced
1 cup whole wheat flour
½ cup flour
½ teaspoon salt
½ teaspoon baking soda
½ teaspoon baking powder
¼ cup chopped walnuts
½ teaspoon nutmeg
½ teaspoon cinnamon
¾ teaspoon allspice
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Preheat oven to 400º.
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In a large mixing bowl, beat together the oil, brown
sugar, and egg until smooth. Stir in applesauce and diced
apples.
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In a separate bowl, mix together the dry ingredients,
spices, and nuts. Stir into the applesauce mixture, just
until moistened. Do not overmix.
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Spray 12 muffin cups with cooking oil spray, fill, and
bake for 15-18 minutes. Let muffins cool in the pan for five
minutes, then remove from pan and cool on a rack.
Per serving: 135 calories, 3
gm protein, 21 gm carbohydrate, 5 gm fat, 0 gm sat fat, 2 gm
mono fat, 0 mg cholesterol, 2 gm fiber, 180 mg sodium
THE SEASONED COOK makes these
by the dozen to freeze and takes some out at night for use
the next morning. Instead of oiling the muffin pan, you can
simply use paper muffin cups.
Fruit Salad with Yogurt and Honey
Serves 4
Fruit is naturally rich in
fiber and potassium and low in sodium—all linked to
naturally lowering blood pressure.
1 cup nonfat plain yogurt
2 tablespoons honey
½ teaspoon vanilla
1 apple, diced
1 orange, bite-sized pieces, pith removed
1 cup grapes, cut in half
1 Oregon pear, diced
1 banana, sliced
1 tablespoon lemon juice
¼ cup slivered almonds or chopped hazelnuts
2 tablespoons raisins
Fresh berries in season (optional)
1 Stir together the yogurt,
honey, and vanilla until smooth.
2 Prepare fruit and toss together in a bowl. Sprinkle fruit
with lemon juice.
3 Combine with yogurt mixture, divide into serving bowls,
and top with nuts and raisins.
Per serving: 230 calories, 6
gm protein, 44 gm carbohydrate, 5 gm fat, trace sat fat, 3
gm mono fat,
1 gm cholesterol, 5 gm fiber, 50 gm sodium
THE SEASONED COOK uses a
variety of favorite fruits, depending on availability.
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