Buckwheat flour gives these muffins
a fiber boost, and the blueberries
and squash add vitamins. Freeze
the muffins and breakfast is a quick
microwave reheating away. Enjoy with
low-fat milk or yogurt.
PREP: 20 minutes BAKE: 17 minutes
at 400°F COOl: 5 minutes
Nonstick cooking spray
¾ cup buckwheat flour
²⁄₃ cup spelt flour or whole wheat
²⁄₃ cup all-purpose flour
¼ cup sugar
1½ teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
2 eggs, lightly beaten
1 cup mashed cooked butternut
½ cup fat-free milk
½ teaspoon finely shredded orange
¼ cup orange juice
2 tablespoons vegetable oil
¾ cup fresh or frozen blueberries
1 to 2 tablespoons regular rolled
1. Preheat oven to 400°F. Coat twelve
2½-inch muffin cups with cooking
spray or line with paper bake cups. If
using paper bake cups, coat insides
of paper cups with cooking spray. In
a large bowl combine flours, sugar,
baking powder, cinnamon, baking
soda, and salt. Make a well in the
center; set aside.
2. In a medium bowl combine eggs,
squash, milk, orange peel, orange juice,
and oil. Add egg mixture all at once
to the flour mixture. Stir just until
moistened (batter should be lumpy).
Fold in blueberries.
3. Spoon batter into the prepared
muffin cups, filling each almost full.
Sprinkle with oats. Bake for 17 to 20
minutes or until a wooden toothpick
inserted in centers of muffins comes
out clean. Cool in muffin cups on a
wire rack for 5 minutes. Remove from
muffin cups. Serve warm. Makes 12
EACh SERViNG: 145 cal., 4 g fat (1 g sat.
fat), 35 mg chol., 197 mg sodium, 24 g
carb. ( 6 g sugar), 3 g fiber, 4 g pro.
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PREP: 20 minutes BAKE: 25 minutes
4 cups regular rolled oats
¹⁄₃ cup shredded coconut
¼ cup sliced almonds
¼ cup dry-roasted unsalted
¼ cup honey
3 tablespoons canola oil
2 tablespoons packed brown sugar
½ teaspoon ground cinnamon
1 cup plain fat-free yogurt
2 tablespoons orange marmalade
1 cup fresh raspberries
Fresh raspberries (optional)
1. Preheat oven to 350°F. For granola,
in a medium bowl combine oats,
coconut, almonds, and sunflower
kernels. In a small bowl combine
honey, oil, brown sugar, and cinnamon.
Drizzle honey mixture over oat
mixture. Stir until oats are coated.
2. Spread oat mixture in a 15× 10×1-inch
baking pan. Bake about 25 minutes or
until lightly browned, stirring twice.
3. Line a large baking sheet with foil
or parchment paper. Spread granola*
onto prepared baking sheet. Set aside
to cool. Store in an airtight container at
room temperature for up to 1 week.
4. To make parfaits, in a small bowl
combine yogurt and marmalade. Place
about 2 tablespoons of the raspberries
in each of four 10-ounce glasses. Add
about 2 tablespoons of the yogurt
mixture to each glass. If desired, stir
gently to mix. Add about 2 tablespoons
of the granola to each glass. Repeat
layers, but do not stir. If desired, top
with additional raspberries. Makes 4
* Tip: If you don’t have time to make
granola, substitute your favorite
healthful purchased granola.
EACh SERViNG: 201 cal., 6 g fat (1 g sat.
fat), 1 mg chol., 59 mg sodium, 34 g carb.
(18 g sugar), 3 g fiber, 7 g pro. RASPBERRY