Good Morning Muffins

Muffins can be a quick breakfast or a terrific pre- or post- workout snack . . . rich in carbohydrates that you need for exercise. But keep in mind that most muffins are cleverly disguised cupcakes, made with refined flour and plenty of sugar.

Also, many muffins are oversized with large amounts of fat, which means a hefty calorie count (some large muffins have almost 500 calories). Making your own muffins is a good way control the ingredients and improve the nutrition.

This recipe contains a generous amount of fruits and grated carrots, which provide great flavours and many important nutrients. The nuts add healthy fats and whole grain flour has the minerals and fiber that have been stripped out of refined white flour (and you likely don’t need to worry about the gluten . . .).

You may be tempted to use a “more healthful” sweetener than sugar, but don’t be fooled: although some believe that “natural” sweeteners are better for you, sugar is sugar. The nutritious ingredient swaps and reduced sugar and oil lowers the calorie count compared to traditional muffins, which is good for those who don’t need the excess calories.

Ingredients

Muffin Batter

  • 2 cups whole wheat flour
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • 1 tsp. cinnamon
  • ½ tsp. salt
  • 1 egg
  • ¾ cup milk (dairy or plain soymilk)
  • ½ cup brown sugar
  • ¼ cup canola oil or melted butter
  • 1 tsp. vanilla extract

Mix-Ins

  • 1.5 cups grated carrots
  • 1.5 cups chopped fruit (apple, pear, or canned drained pineapple are all delicious)
  • ½ cup dried fruit (raisins, dried cranberries, chopped dates)
  • ¼ cup walnuts or pecans

Garnish (Optional – but highly recommended!)

  • Oats
  • Pepitas (pumpkin seeds)

Directions

  1. Preheat oven to 400 degrees F, and prepare 12-cup muffin tin with butter and flour (or line with paper muffin cup liners).
  2. In a large bowl, whisk together flour, baking powder, baking soda, cinnamon, and salt.
  3. In another bowl, combine egg, milk, brown sugar, oil, and vanilla.  Stir in carrots, chopped fruit, dried fruit, and nuts.
  4. Stir wet ingredients into dry, mixing just until combined.
  5. Dividing batter into muffin tins and top with oats/nuts/seeds for garnish if using.
  6. Bake for about 20 minutes (or until tester comes out clean).

Makes 12 Muffins

Nutrition Per Muffin

  • 185 calories
  • 4 g protein
  • 7 g fat
  • 16 mg cholesterol
  • 31 g carbohydrate
  • 3.5 g fiber
  • 215 mg sodium
  • 133 mg potassium
  • Iron: 3 % Daily Value
  • Calcium: 6.5 % Daily Value

Sheila Kealey is a health promotion consultant, writer, and athlete passionate about encouraging lifestyle habits that promote good health.  She has a Masters’ degree in Public Health and has collaborated on many research studies related to diet and health. Sheila cross country ski races with XC Ottawa, and also competes in triathlons and running races (5k’s are her favourite, but she has gone the distance once, running a 2:57 marathon).  Sheila loves developing healthy recipes, and sharing advice on nutrition, physical activity, sports science, and tasty nourishing foods. You can follow her on Twitter, Instagram, or visit her website.