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3 Better-for-You Breakfast Recipes

Breakfast heavyweights, like muffins and pancakes, don't have to set you back hundreds of calories.


WHOLE-WHEAT BLUEBERRY MUFFINS

Many fruit muffins gain their sweetness from added sugar and have only a small amount of real fruit. Plus they are typically made with all-purpose flour. By switching from all-purpose flour to whole-wheat flour and adding lots of fruit to these muffins, you end up with 3 grams of fiber in each serving. Additionally, the recipe relies on the natural sweetness of fruit, thus eliminating the need for much added sugar. 

Simple Swap: Buttermilk actually contains no butter, as it is basically the sour milk that results from the curdling of the milk proteins. Buttermilk is used frequently in baking. Rather than buying buttermilk, make your own. Simply mix together one cup of low-fat milk and one tablespoon of white vinegar. Let it sit for about 3 to 5 minutes, and the proteins will begin to curdle.

Ingredients:

Nonstick cooking spray or 12 paper cupcake liners, for greasing or lining the muffin tin
2 cups whole-wheat flour
½ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
¾ cup low-fat milk plus 1 tablespoon white vinegar(buttermilk)
2 large egg whites
2 tablespoons melted unsalted margarine (such as Earth Balance Natural Buttery Spread) or butter
1 teaspoon vanilla extract
2 cups frozen or fresh blueberries

Directions:

1. Preheat the oven to 400°F.
2. Coat the wells of a 12-cup muffin tin with the cooking spray or line the wells with the paper cupcake liners.
3. In a large mixing bowl, combine the flour, sugar, baking powder, baking soda and salt and mix well.
4. Make a well in the center of the flour mixture. Add the buttermilk, egg whites, margarine and vanilla extract, and stir until well combined.
5. Fold in the blueberries.
6. Spoon the batter into the wells of the prepared muffin tin, so that each well is about two-thirds full.
7. Bake for 20 to 23 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.

Makes: 12 muffins

Nutrition (per serving): 130 calories, 2 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 410 milligrams sodium,28 grams carbohydrates, 3 grams fiber, 12 grams sugar, 4 grams protein

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