On the Menu: Get Up & Go Muffins

I came across this recipe from my wife's Cooking Light magazine, submitted by Toronto pediatrician Charlotte Moore. These moist, delectable muffins taste good, are healthy and easy to make. They're perfect if you're time-strapped in the morning and need to hustle to eat something before hitting the trail or road. One of these guys makes the perfect before-ride fuel , after-ride snack or between-meal snack. You can sub raisins for the dates, but I have to say, the dates-pineapple combo works. Also, to balance the flaxseed flavor, you can add a sprinkle of toasted coconut flakes if desired.


Treat yourself. You've earned it.

INGREDIENTS

1 cup whole wheat flour

1/2 all-purpose flour

1 cup regular oats (don't use instant)

3/4 cup brown sugar packed

1 tablespoon wheat bran

2 teaspoons baking soda

1/4 teaspoon salt

1 cup fat-free plain yogurt

1 cup mashed banana (about 2 should do it)

1 large egg

1 cup chopped pitted dates

3/4 cup toasted walnuts (chopped)

1/2 cup chopped dried pineapple
3 tablespoons ground flaxseed (grind about 2 tablespoons whole flaxseed)

COOKING INSTRUCTIONS

1. Pre-heat oven to 350 degrees.

2. Place 12 muffin cups (I like the foil ones) in a pan and lightly coat with cooking spray.

3. Lightly spoon flours into measuring cups and level with knife. Combine flours and next 5 ingredients in a large bowl. Stir with whisk. Make a well in the center of mix. In another bowl, mash the bananas and add the yogurt and egg, mixing until combined. Add to flour mixture until just moist. Fold in dates, pineapple and walnuts. Spoon batter into cups, filling about 3/4 to top. Sprinkle each muffin with ground flaxseed.

4. Bake for 15-20 minutes. Slightly underbaking will make them more moist. Remove from pan immediately, cooling on wire rack.

NUTRITIONAL BREAKDOWN

Serving size: 1 muffin.

Calories: 186

Fat: 4.4 grams (less than a gram of saturated fat)

Protein: 4.2 grams

Carbs: 35.2 grams

Fiber: 3.4 grams

Sodium: 190 milligrams

Calcium: 42 milligrams