Finding a great recipe for healthy muffins isn’t easy. So when we found these, in an Ellie Krieger cookbook, we gave it a try. Figs are such a wonderful tasting fruit ( see our fresh figs and goat cheese recipe!) and putting them in a muffin gives it a lot of great flavor, not to mention added health benefits: Figs are a fantastic source of vitamin B6 which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention, they are also high in dietary fiber, calcium, magnese and potassium! Plus these muffins are very moist, thanks to homemade applesauce. Make these muffins on the weekend, then wrap them individually and freeze them in a sealable plastic bag. Then in the morning pop one in the microwave for a minute and you’ll have a warm, healthy muffin to eat on the go. Enjoy with your morning coffee or lowfat milk for a great start to a busy day.
Makes 12 muffins
1 cup chopped dried figs, plus 3 whole dried figs
1 1/2 cups bran cereal (recommended: All-Bran)
1 cup lowfat milk
1 1/2 cups whole-wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup natural applesauce
1/2 cup honey
1/3 cup canola oil
2 tablespoons unsulfured molasses
1 large egg, beaten
Preheat oven to 400 degrees F. Coat a 12-capacity muffin pan with cooking spray. Thinly slice the whole figs.
In a large bowl, combine the cereal and milk. Let sit until softened, about 5 minutes. Meanwhile, whisk together the whole-wheat flour, baking powder and salt in a separate bowl.
Add the applesauce, honey, oil, molasses, and egg to the cereal mixture and stir until combined. Add the flour mixture and stir until just combined. Gently stir in the chopped figs. Spoon the batter into the prepared pan and top each muffin with a fig slice. Tap the pan on the counter a few times to remove any air bubbles.
Bake for about 20 minutes or until a wooden toothpick inserted in center of 1 of the muffins comes out clean. Let cool on a wire rack for 15 minutes. If necessary, run a knife around the muffins to loosen. Unmold and cool completely on a rack.
Nutritional analysis per serving (Serving size: 1 muffin)
Calories 230; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 2 g) ; Protein 5 g; Carb 42 g; Fiber 6 g; Cholesterol 20 mg; Sodium 135 mg
Excellent source of: Fiber, Vitamin B6, Vitamin B12, Folate, Manganese, Phosphorus
Good source of: Thiamin, Riboflavin, Niacin, Calcium, Iron, Magnesium, Potassium, Selenium, Zinc