Eat Healthy this Winter
These recipes and tips from Paulette Lambert, director of nutrition at the California Health and Longevity Institute at the Four Seasons Hotel Westlake Village, will help get you started.
With warm wintery spices and chunks of sweet apple, these 185-calorie muffins are part of a perfect breakfast. Oat bran is a fiber that is effective in lowering cholesterol and slowing down blood-sugar absorption, which help lower risk for diabetes. Using a healthy fat such as canola oil or a fruity olive oil instead of butter lowers the saturated fat, which is a source of inflammation that can cause premature chronic disease.
The carrots and apples increase not only your fiber but antioxidants as well, making this muffin recipe a win-win on all counts.
Ingredients
SERVINGS: 12 ((Extra muffins can be frozen to be enjoyed later) Serving(s)
- Organic canola oil cooking spray
- 1 large egg, plus 2 egg whites, beaten
- 1 cup low-fat buttermilk or plain, nonfat yogurt
- ½ cup canola oil
- ¼ cup natural maple syrup
- ½ cup unprocessed oat bran
- 1½ cups unsweetened bran cereal
- 1 cup whole-wheat pastry flour
- ¼ cup sugar
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 2 teaspoons cinnamon
- ½ teaspoon nutmeg
- 1 teaspoon sea salt
- 1 cup shredded carrot
- 1½ cups shredded apple
- 2 tablespoons hemp seeds
Preparation
Preheat oven to 400°.
Lightly coat a 12-cup muffin pan with cooking spray or use paper liners.
In a large bowl, whisk together eggs, buttermilk, canola oil and maple syrup. Stir in oat bran and cereal; allow the mixture to sit for 5 minutes.
Meanwhile, in a small bowl, whisk flour, sugar, baking soda, baking powder, cinnamon, nutmeg and salt. Add dry mixture to wet ingredients and stir until just combined. Stir in the shredded carrot and apple.
Fill muffin cups ⅔ full and sprinkle about ½ teaspoon hemp seeds over each muffin. Bake for about 20 minutes, or until edges begin to brown and a toothpick inserted into center of muffin comes out clean.
Cool in pan for 5 minutes then remove muffins and let cool completely on a wire rack.
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