Full nutrition Apple-Carrot-oatmeal Muffins
- Number of Servings: 12
Ingredients
Dry ingredients: * 1½ cup flour (I used 1/2cup white, 1 cup whole wheat) * 1½ tsp. baking soda * 1.5-2 tsp. cinnamon * 1/2 tsp ginger * 1/4 tsp cloves (optional) * 1/4 tsp cardamon (optional) * 1/2 tsp. saltWet ingredients, part 1: * 2/3 cup plain, fat-free yogurt * 1/3 cup low fat cottage cheese * 1/3 cup skim milk * 1 cup old-fashioned oatsWet ingredients, part 2: * 1 carrot, shredded (aprx 1 cup) * 1 apple, shredded (aprx 1 cup) * 1/3 cup brown sugar * 2 egg whites * 1 T. vegetable oil * 1 tsp. vanilla *1/4 cup each raisins and walnuts
Preheat oven to 400 degrees F.
In a large bowl, mix together all part 1 wet ingredients except oats. With a hand blender, blend until smooth (no cottage cheese lumps), then add the oats. Set aside for oats to soak up moisture for at least 10 minutes while working on the rest.
In a smaller bowl, mix together all dry ingredients. Feel free to vary spices to your taste.
Shred apple and carrot, making sure to reserve any juices. Add to oat-and-dairy mix, and add remaining part 2 wet ingredients. Mix well. Add dry ingredients and stir until all flour is blended in
Lightly oil a muffin pan (12-18 regular cups or 24-36 mini muffin cups) with nonstick spray. Spoon batter equally into cups.
Bake for 15 (mini-muffins) to 20 (regular muffins) minutes, or until a toothpick inserted in the middle comes out clean. Don't wait for tops to brown - they look very brown to start! Let cool.
Serving Size: Makes 12-16 muffins (nutrition info based on 12 muffins)
Variations -
If you're not into carrot, you can just do 2 apples instead of 1 apple and 1 carrot, or otherwise vary that ratio.
You can of course vary the spices to taste.
If you want even higher protein percentages, you can substitute soy flour or almond flour for some of the flour. This will however also add fat, particularly the almond flour.
You can also up the protein by using more cottage cheese and less yogurt, but you may need to add more moisture.
In a large bowl, mix together all part 1 wet ingredients except oats. With a hand blender, blend until smooth (no cottage cheese lumps), then add the oats. Set aside for oats to soak up moisture for at least 10 minutes while working on the rest.
In a smaller bowl, mix together all dry ingredients. Feel free to vary spices to your taste.
Shred apple and carrot, making sure to reserve any juices. Add to oat-and-dairy mix, and add remaining part 2 wet ingredients. Mix well. Add dry ingredients and stir until all flour is blended in
Lightly oil a muffin pan (12-18 regular cups or 24-36 mini muffin cups) with nonstick spray. Spoon batter equally into cups.
Bake for 15 (mini-muffins) to 20 (regular muffins) minutes, or until a toothpick inserted in the middle comes out clean. Don't wait for tops to brown - they look very brown to start! Let cool.
Serving Size: Makes 12-16 muffins (nutrition info based on 12 muffins)
Variations -
If you're not into carrot, you can just do 2 apples instead of 1 apple and 1 carrot, or otherwise vary that ratio.
You can of course vary the spices to taste.
If you want even higher protein percentages, you can substitute soy flour or almond flour for some of the flour. This will however also add fat, particularly the almond flour.
You can also up the protein by using more cottage cheese and less yogurt, but you may need to add more moisture.
Nutritional Info Amount Per Serving
- Calories: 170.6
- Total Fat: 3.9 g
- Cholesterol: 1.4 mg
- Sodium: 309.1 mg
- Total Carbs: 35.4 g
- Dietary Fiber: 3.7 g
- Protein: 5.7 g
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