Chattanooga Now Oatmeal Blueberry Applesauce Muffins

Chattanooga Now Oatmeal Blueberry Applesauce Muffins

August 1st, 2017 by Patricia Partain, MS and RDN and LDN in Get Out - Bestmonth

Oatmeal Blueberry Applesauce Muffins

Photo by Peter Grof

Yield: 12 muffins | Prep: 15 minutes | Ready In: 30-35 minutes

It's not just one of your mother's sayings — breakfast really is an important meal of the day. Breakfast provides the body and brain with fuel after an overnight fast. In fact, that's where its name originates: breaking the fast! Without breakfast, you are effectively running on empty, like trying to start a car with an empty gasoline tank.

Benefits of eating a healthy breakfast include:

» A jump-start to your metabolism after a long fast.

» Better cognitive function (performance and memory), since glucose levels needed by the brain to function well are restored early in the day.

» Less chance of being overweight since your appetite was satisfied early in the day, decreasing your chance of reaching for high-sugar and -fat vending options later in the day.

» Higher daily total intake of calcium, fiber, fruits and veggies and a lower intake of fats — depending on the breakfast's ingredients.

A healthy breakfast contains:

1. Fiber and carbohydrates from whole grains, fruits and/or veggies.

2. Protein from lean meats, eggs and/or low-fat dairy.

3. A small amount of healthy fat.

Here's an easy recipe that checks all the boxes. This recipe came from a friend, and is even toddler-, teen- and adult-friendly!

What you need:

» 1 cups whole-wheat flour

» 1 cups oats

» 1 teaspoon baking powder

» teaspoon baking soda

» teaspoon salt

» teaspoon cinnamon

» 1 cup unsweetened applesauce

» cup Greek yogurt

» cup firmly packed brown sugar

» 2 tablespoons canola oil

» 1 large egg, lightly beaten

» 1 tablespoon lemon zest (optional)

» cup blueberries (fresh or frozen)*

What you need:

1. Preheat oven to 375 degrees Fahrenheit. Line a 12-cup muffin tin with paper liners or spray with non-stick cooking spray.

2. In a large bowl, combine flour, oats, baking powder, baking soda, salt and cinnamon.

3. In a medium bowl, combine applesauce, yogurt, brown sugar, canola oil, egg and lemon zest.

4. Make a well in the dry ingredients and add the applesauce mixture, then stir until just moist. Fold in blueberries.

5. Spoon batter into 12 muffin cups, filling to about 2/3 full.

6. Bake for 16-18 minutes, or until a toothpick inserted into the center of a muffin from the middle of the tray comes out clean.

7. To freeze muffins for use later, allow muffins to cool. Then, place them in a freezer bag or tightly sealed container and freeze. Simply pull out and microwave to defrost when ready to eat!

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A quick tip for keeping your morning meal balanced: “Strive for Five.” Include at least 5 grams fiber and 5 grams protein in every breakfast.