Wednesday, March 16, 2011

Beeker's Healthy Muffins

      1 Cup Old Fashioned Oatmeal (or steel cut oat meal) lowers cholesterol and reduces the risk of heart disease and keeps you regular!
      2 cups  Milk, 2% (for you anti-milk people out there:
    • Calcium: Builds healthy bones and teeth; maintains bone mass
    • Protein: Serves as a source of energy; builds/repairs muscle tissue
    • Potassium: Helps maintain a healthy blood pressure
    • Phosphorus: Helps strengthen bones and generate energy
    • Vitamin D: Helps maintain bones
    • Vitamin B12: Maintains healthy red blood cells and nerve tissue
    • Vitamin A: Maintains the immune system; helps maintain normal vision and skin
    • Riboflavin (B2): Converts food into energy
    • Niacin: Metabolizes sugars and fatty acids
    • )
      2  Egg, large (Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.)
      .5  Brown Sugar unpacked...just makes it taste good...
      2 tsp Baking Powder (lightens the texture) 1 tsp Baking Soda (raising agent) 1 tsp Salt  (flavor, shelf life, calms down the baking soda )
      1 tbsp Cinnamon, ground  (reportedly helps to stableize blood sugar in diabetics, increases metabolism, and tastes yummy
      .5 cup Cranberries, dried, sweetened (craisins) (Cranberries have moderate levels of vitamin C, dietary fiber and the essential dietary mineralmanganese, as well as a balanced profile of other essential micronutrients.  Also good for fighting urinary tract infections in women)
      .5  Walnuts,  chopped (significantly higher amounts of omega 3 fatty acids as compared to other nuts, also a good source of fiber, B vitamins, and vitamin E.)
      4 tbsp Hershey's Special Dark Chocolate Chips  ( flavonoids - antioxidants which protect the body from aging and heart disease, and its great with the cranberries!)


    Makes 24 muffins
    Pre heat oven 350
    If you are using steal cut oats put them in your mixing bowl and add the milk to soften them..unless of course you like crunchy muffins :)  Use your food processor or grate by hand your zucchini and carrots. Add wet veggies, Bananas, and eggs to milk and oatmeal. Add flour, baking soda, baking powder, salt, cinnamon to wet ingredients. Add cranberries, walnuts and chips. Divide evenly between 24 muffins. Either spray tins with pam or use cup cake liners to keep from sticking as there is no oil in this recipe.

    You can sub out the bananas for grated apple or apple sauce. You can use blue berries or other fruit in place of the cranberries and chips. I just happen to be in the mood for this combo :)

    Number of Servings: 24

    Nutrition Facts
      Servings Per Recipe: 24
      Serving Size: 1 serving
    Amount Per Serving
      Total Fat4.4 g
         Saturated Fat1.2 g
         Polyunsaturated Fat1.9 g
         Monounsaturated Fat0.7 g
      Cholesterol19.3 mg
      Sodium209.3 mg
      Potassium109.3 mg
      Total Carbohydrate24.1 g
         Dietary Fiber2.4 g
         Sugars9.8 g
      Protein4.2 g

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