Pumpkin and Spice

I've been trying to eat healthier and lose some of my "pastry fat". However, I've also been pretty stressed out the past few months. And, since I tend to be a stress eater, I've really not lost any weight (though I haven't gained any either, which tells me that if I could lay off the comfort foods, I might actually be dropping weight...)

"They" (scientists, nutritionists, moms everywhere...) say that breakfast is the most important meal of the day, especially if you're trying to lose weight. It helps jump-start your metabolism for the day, and studies have shown that people who eat breakfast eat fewer calories throughout the day than those that don't. Most mornings, Kyle and I have been making healthy smoothies (that recipe will be another post), but every now and then we need a little change.
Muffins are a breakfast classic, but there is usually so much sugar and fat in them, that they are basically just a cupcake without icing. I want something with some redeeming nutritional value, which is where my bran muffins come into play. They're packed with fiber and protein, so they're nice and filling. All the fat in them is the healthy unsaturated kinds- from the flax, bran and nuts. They're lightly sweet, with lovely bursts of tangy dried fruits. I used apricots, golden raisins, cranberries and cherries, but you could use any combo of your favorite dried fruits. When you bite into them, the little bits of fruit made me think of little gems, which is why I named these Jewel Box Bran Muffins. Pair them with a cup of coffee or a latte made with skim milk, and you have a filling, healthy breakfast that comes in at under 300 calories (that's including the latte!- providing you get a "tall" with skim, and stick to splenda or stevia for sweetening it.)

Bake and freeze them, and you can grab one, nuke it for about 30 seconds, and run out the door with a healthy, fast alternative to a breakfast sandwich at a fast food place or that calorie-bomb muffin you were eyeballin' at Starbucks.

Jewel-Box Bran Muffins
Makes 12 jumbo muffins

• 1/4c dried apricot (chopped)
• 1/4c dried cherries
• 1/4c dried cranberries
• 1/4c golden raisins
• 2T very hot water
• 1/2c wheat bran
• 1/2c ground flax meal
• 1/2c whole wheat flour
• 1/2c AP flour
• 1/2c firmly packed dark brown sugar
• 4t baking powder
• 1/2t salt
• 2T cinnamon
• 1/8t nutmeg
• 1/8t cloves
• 1 1/4c nonfat milk or plain light soymilk
• 2T molasses
• 2 egg whites
• 1/3c unsweetened applesauce
• 1/2c chopped pecans
  Small handful oatmeal (optional- for garnish)

Preheat the oven to 425F. In a small bowl, combine all the dried fruits and pour the hot water over them to soak. Set aside. In a large bowl, whisk together all the dry ingredients (flax, wheat germ, flours, sugar, baking powder, salt and spices). In another bowl, whisk together the milk, eggs, molasses and applesauce. Pour wet ingredients into the dry ingredients and mix until just barely combined (some little dry lumps are okay.) Add the fruit (and any remaining liquid at the bottom of the bowl) and nuts and fold into the batter until just mixed in.
Divide into greased muffin pans (12 jumbo muffins or about 18 regular muffins). Sprinkle tops with oatmeal and bake for 12-15min, or until the top springs back when poked. (Your finger shouldn't leave a dent.)
Allow to cool for 10min, then remove from the pan and allow to finish cooling. Baked muffins can be put in ziploc bags and frozen for later.

 

Nutrition (1/12^th of recipe)-

Calories 205

Fat 6g

Cholesterol .5mg

Fiber 5g

Protein 6g