Breakfast Muffins

By Kay MacInnis

A healthy diet, according to the 2015-2020 Dietary Guidelines, is high in vegetables and fruits, is low-fat and nondairy, and includes whole grains, seafood, legumes and nuts.

Sounds pretty simple, right? But I can make it simpler. Being a visual person, it always helps if I can see a model to help with my instructions. So here goes: Half of your plate should be filled with dark, deep-colored vegetables – the more color the better. The remaining half is divided in half – one quarter for the lean protein, and the other for carbohydrates (whole grains as much as possible).

Seems like the nutrition world has been pushing veggies for some time, but we still need to keep encouraging a high intake of these. Sometimes it is easier to weave the veggies into other foods to help increase our consumption. This is one of those easy-to-put-together recipes that does just that. It’s great when you can reach your goal and it still tastes good.

Ingredients:

• 1/3 cup mashed sweet potato
• 3 eggs
• 1/4 cup pure maple syrup or agave nectar
• 2 tsp pure vanilla extract
• 1/2 tsp cinnamon
• 1 cup grated carrot (1 large)
• 1 cup grated apple (about 1/2 apple)
• 2 tsp fresh ginger, peeled and grated
• 2 cups blanched almond flour
• 2/3 cup golden raisins
• 2/3 cup walnuts, chopped
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/2 tsp. salt

Preparation:

• Preheat oven to 350 degrees and line muffin tray with cups.
• Whisk together mashed sweet potatoes, eggs, maple syrup, carrot, apple, and ginger.
• In separate bowl, mix almond flour, raisins, walnuts, cinnamon, baking powder, baking soda and salt.
• Pour dry ingredients into bowl with wet mixture and stir until thick batter forms.
• Fill muffin cups ¾ full.
• Place muffin pan on center rack in oven and bake 30-35 minutes, until muffins test clean when toothpick is inserted and withdrawn.
• Allow muffins to cool at least 20 minutes in pan.

Yield: 12 muffins

Nutrition information: 195 Calories, 11 grams fat, 6 grams protein, 20 grams carbohydrates, 691 mg. sodium.

………………………………………………………

This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

Sign up here to start your free subscription to MidlandsLife!