Cross training

EARTHY MUFFINS

Makes 12 muffins. Hands-on time: 15 minutes.  Total time: 45 minutes.

These fruity muffins – with zero saturated fat – are easy to make and are freezable, too. Great for an on the go snack. Make sure you add a good source of protein so that it balances out the ratio of the carb on blood glucose response.   Some ideas: eat with morning breakfast of egg whites. Enjoy as a snack with side of yogurt. Or even an Isalean shake with this would be good. An old favourite, muffin and glass of cold skim milk.

INGREDIENTS:

3 large egg whites

¾ cup plain low-fat yogurt (1 6-oz container)

½ cup unsweetened applesauce

¼ cup canola oil

1 tsp pure vanilla extract

2 cups whole-wheat flour

2 tbsp truvia

1 tbsp baking powder

1 tsp baking soda

1 tsp coarse kosher salt

1 cup strawberries, sliced

Olive oil cooking spray

  Preheat oven to 375°F. Coat 1 12-cup or 2 6-cup standard-size muffin tins with cooking spray. Set aside. In a large bowl, whisk together egg whites, yogurt, applesauce, canola oil, zest and vanilla. In a medium bowl, combine flour, Truvia, baking powder, baking soda and salt. Mix dry ingredients into wet ingredients, stirring until just short of combined. Gently stir in strawberries, mixing just until combined. Divide batter evenly between 12 muffin cups. Bake until tops are golden brown and set, 20 to 25 minutes. To test, insert a toothpick into the center of a muffin until it comes out clean. Cool on a wire rack for 10 minutes before removing from tray. Nutrients per muffin: Calories: 172, Total Fat: 5 g, Sat. Fat: 0 g, Carbs: 25 g, Fiber: 3 g, Sugars: 10 g, Protein: 5 g, Sodium: 300 mg, Cholesterol: 0 mg