High Fibre Egg White Muffins

I think that egg whites are a really good way to get some extra protein into my daily menu. I often start my day with egg whites or eggs mixed with egg whites as the base for omelets crammed with a variety of healthy veggies... tomatoes, onions, spinach, peppers... you get the picture.

You may have heard that I am giving carb cycling a try these days... and yes, fitting it within my Weight Watchers program quite nicely, for those who are wondering.  These High Fibre Egg White Muffins are great for my low carb/higher fat days.  I love them as an after workout snack or to satisfy that mid afternoon urge to nibble, too.

They are very portable, but require a cooler if you plan to store them for more than an hour or so.

They are really simple, only require a few ingredients... if you don't use the North Coast Naturals Ultimate Daily Cleanse (and why don't you?) then you could try ground flax seeds, or a mixture of ground flax and crushed psyllium husk.

I like them slightly sweetened, but leave out the Stevia if you like... and feel free to slather them with nut butter after they have cooled a bit... or have them with a bit of cheese.  Mmmmmm.

High Fibre Egg White Muffins
Makes 6 muffins

• 1 cup egg whites (or 8 egg whites)
• 2 Tbs Ultimate Daily Cleanse
• 2 tsp cinnamon
• 1/4 tsp baking powder
• Dash of Stevia

1. Preheat oven to 375F.
2. Beat all the ingredients together in a medium bowl.
3. Spoon batter into 6 prepared muffin cups.
4. Bake for 15 minutes.
5. Remove from oven and allow to cool.
6. Store leftovers in refrigerator for up to one day.

Per serving of 2 muffin2, no toppings.

Weight Watchers P+ = 1.

Calories 59; Protein 10g; Carbohydrate 3.5g; Fat 1.2g; Fibre 1.9g.

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What is your favorite after-workout recovery snack?

Sweet Potato Muffins... Now With a Gluten Free Option

When I think about making muffins, I recall my first every Home Economics Class assignment to make basic white muffins, when I was in grade 9.  I remember how we learned to make a well in the centre of the dry ingredients, to pour the liquids into.  And I also remember the teacher admonishing us to gently fold the ingredients together, in big round movements that circled around the outer rim of the bowl.  And to not overmix so that it became gummy, or the resulting muffins would not rise evenly.

And I also recall being my muffins being graded on their color and shape.  The mark would be out of 5, and all my classmates compared notes and comments when we got our project results back from the teacher.  How I loved all those little kitchens that were in that huge classroom.  I even loved the laundry area and the ironing boards.

Now my niece is a high school Home Ec Teacher and I wonder what she would think of these muffins... So, dear C, if you read this post, please let me know how I did!

I love sweet potatoes, too.  I am always looking for new ways to eat them... this past week they were on sale at my favorite local produce market for 49 cents a pound so I stocked up.  

These are the dark orange-fleshed ones that I like to call yams, to distinguish them from the paler yellow-fleshed ones that my Mother cooked when I was a child. I never cared for those and still don't. The flesh is drier and just doesn't taste very good, to me.

But these orange sweet potatoes are like candy to me.  I will eagerly cook one in the microwave, and after it has cooled enough to handle, I will cut it in half and sit and eat the flesh out of the skin with a spoon.  Mmmmmm.

When I first saw this recipe a week or so ago on a blog I read regularly called Running Around My Kitchen, I thought I would like to try it.  Beth adapted her version from the original, which was published recently in Runner's World Magazine, and she used artificial sweetener in place of sugar.  Have a look at her post if that might appeal to you.

When I decided to make them, I wanted to use real sugar, but brown instead of white, and reduce the amount of fat they used.  So, I subbed 1/4 cup of unsweetened applesauce for melted butter. This is a common and accepted substitute in heavier batters such as muffins and cakes... bananas work too if you want that flavor, and prunes work well when you are using chocolate.

I also didn't have any buttermilk so I used a scant cup of skim milk, into which I had stirred 1 Tbs of lemon juice to sour and thicken it.  I normally make this substitution for buttermilk when I bake.

And one more thing... the original recipe didn't call for cinnamon, so I just sprinkled about 1 tsp of it into the dry ingredients.

They just came out of the oven and I think they look pretty good.  Here is how I made them.

Sweet Potato Muffins
Makes 12 muffins

• 2-1/2 cups whole wheat flour
• 3/4 cup brown sugar
• 2 tsp baking powder
• 1 tsp ground ginger
• 1 tsp cinnamon
• 1/4 tsp baking soda
• Dash of salt
• 1/4 cup unsweetened applesauce
• 1/4 cup vegetable oil
• 1 cup pureed or mashed cooked sweet potato
• 1 egg, beaten
• 1/2 cup (scant) fat free milk with 1Tbs lemon juice mixed in

1. Wash and dry the sweet potato, and prick the skin in several places. Microwave till cooked and then allow to cool, before peeling and mashing.
2. Preheat oven to 375 F. Grease 12 muffin cups or add paper or silicone liners.
3. Combine flour, sugar, baking powder, ginger, cinnamon, baking soda, and salt in a large bowl.
4. In a medium bowl, whisk applesauce, oil, sweet potato, egg, and soured milk.
5. Fold wet mixture into the dry; stir until just combined. Don't overmix.
6. Fill the muffin cups and bake 25 minutes.
7. Remove from oven and allow to cool a bit.

Per serving.
Weight Watchers P+ = 5.
Calories 212; Protein 5g; Carbohydrate 36g; Fat 5g; Fibre 2g.

The cooked flesh will come out of the shell easily after cooled a bit.

Mix the dry ingredients together in a large bowl.

Mix the prepared wet ingredients together in a separate bowl.

Then pour into the well you made in the dry ingredients.

Fold gently until just combined and then spoon into muffin cups.

Bake for 20 minutes in preheated oven.

Remove and let cool. These silicone cups come away from the cooked muffins very easily.  

Lovely color, nice rounded domes, not too smooth.

The Captain sliced some cheese to go along with these, for our lunch.

Light and fluffy inside after breaking in half.

And he asked for butter on his!

I would have to agree that this recipe was a rousing success.  They are delicious and the house smelled lovely while they were baking.  That is always a bonus.

Update to this post - May 14th, 2012

This, from my lovely niece, the  high school home economics teacher: 

" So I made the muffins gluten free -- I used 2 1/4 cup gluten free all purpose flour and because I didn't have enough I topped up the remaining 1/4 C with quinoa flour and also added 3/4 tsp of xanthan gum.  They turned out pretty well - a little dry so I may add a bit more apple sauce next time.  Although we were saying that the texture reminded us more of a scone or a bread so if we change what they are in our heads perhaps they were just perfect!! "

Thanks, C, for trying out the recipe and letting me know how you made it gluten-free for you and your Mother... for Mother's Day... great idea!  And I know many of my readers will be interested in this, too.  Really appreciate you sharing your experience with it.

Printable Recipe

Banana Cinnamon Microwave Muffins

Lately I am obsessed with these  Microwave Muffins .  They are such a filling treat for only 2 P+ and there are so many fun and tasty ways to make them.  And,  I have done some experimenting and found they can be made with spelt, whole wheat or even white flours.

Normally I would make them 2 at a time but today I decided to make just one for me, as The Captain was otherwise occupied with a huge, gooey, fattening cinnamon roll...  so I halved the basic ingredients, and then used even less mashed banana. 

Why?  Well, bananas have more calories than pumpkin or applesauce, which are what I have used when making other versions of these muffins.  So, to keep the P+ count to 2, I reduced the amount of mashed banana to 1/8 cup in this individual serving.  It was plenty and quite tasty!

  

Banana Cinnamon Microwave Muffins
Makes 1 serving

• 1/8 cup mashed banana
• 1 Tbs organic spelt flour
• 1 egg white
• 1 packet Splenda
• 1/4 tsp baking powder
• 1/2 tsp cinnamon 

1. Spray a small microwave-safe bowl or mug with non-stick spray.
2. Mix ingredients well and place in bowl.
3. Cook on HIGH in microwave oven for 2 minutes.
4. Leave cool about 5 minutes in the dish, then turn out and leave another 5 minutes before serving.
5. Top with yogurt, fruit, nut butters, etc.

Per serving, without toppings.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 13g; Fat 0g; Fibre 2g.

Ingedients mixed and placed in microwave-safe bowl.

After miking, let it rest several minutes to complete cooking.

Put on your favorite toppings and enjoy!

 Printable Recipe

Here are some other versions you may want to try:

Moist Microwave Muffins
(this one has pumpkin)

Chocolate Microwave Muffins

Applesauce Microwave Muffins

Skinny Cranberry Cinnamon Bran Muffins

Normally I am not a big fan of the muffin.  I think, in general, they have too much fat and are not worth all the calories they contain and the P+ values they use up, too.

But, when one of my Weight Watchers friends recently shared her recipe for bran muffins with cranberries, it looked so good to me, I knew I had to try it.  I did make a couple of changes to skinny it up even more, using mashed banana in place of the canola oil and applesauce mixture suggested. They are a heavy muffin but so tasty and definitely worth the few extra steps in putting them together.

If you are looking for a light, fluffy muffin, this is not the recipe for you, but if you want something you can sink your teeth into, give it a try.  You could easily add different dried fruits, nuts or seeds to the batter.

I made only 6 muffins the first time I mixed these up,  just to test my changes, but you can easily double these ingredients to make a dozen.

Skinny Cranberry Cinnamon Bran Muffins
Makes 6 muffins

• 1/2 cup wheat bran
• 1/2 cup bran cereal (All Bran, Fibre One, Fibre First)
• 1/8 tsp salt
• 1/4 cup boiling water
• 1/2 cup fat free milk
• 1/2 cup dried cranberries
• 1/8 cup mashed banana
• 5 packets Splenda
• 1 egg white
• 3/8 cup whole wheat flour
• 1/4 cup oat bran
• 1/2 tsp baking soda
• pinch of baking powder
• 1/2 tsp cinnamon 

1. In medium bowl, combine wheat bran, cereal and salt. Pour boiling water over and stir to combine. Stir in milk and cranberries and set aside.
2. In another small bowl, whisk together Splenda egg white, and mashed banana. Stir into bran mixture.
3. In large bowl, stir together flour, oat bran, baking soda, baking powder, and cinnamon. Pour bran mixture over flour mixture in large bowl, and stir until just combined.
4. Divide batter among 6 silicone cups, or 6 lined or greased muffin cups. 
5. Bake in 375° F oven for about 20 minutes or until tester inserted in center comes out clean.

Per muffin.

Weight Watchers P+ = 3.

Calories 102; Protein 4g; Carbohydrate 24g; Fat 1g; Fibre 5g.

Pour boiling water over wheat bran, cereal, and salt.  Then mix.

Combine mashed banana with Splenda and egg white.

Mix whole wheat flour with oat bran, baking soda and cinnamon.

Stir till dry ingredients are just moistened.

Fresh out of the oven.

Waiting ... waiting...

Finally cool enough to enjoy.  Mmmm.

And for a different twist, break one up in a bowl with yogurt and fruit.

Printable Recipe

Saucy Microwave Muffins

I wanted to experiment with the Microwave Muffin recipe so I made up a batch, using applesauce and plain white flour.  I think that white flour is still a common ingredient in many kitchens and so I thought using it may appeal to different cooks.

The muffins turned out very well.  Tasty, but not colorful of course, so for eye-appeal your toppings need to have some color.  But it is good to know that white flour will work in a pinch if you don't have whole wheat or spelt.

Applesauce Microwave Muffins
Makes 2 servings

•  2 egg whites
• 1/2 cup unsweetened applesauce
• 2 Tbs white flour
• 1/2 tsp baking powder
• 2 packets Splenda
• dash of cinnamon 

1. Spray 2 small microwave-safe bowls or cups with non-stick spray.
2. Mix ingredients well and divide between 2 bowls.
3. Cook each one on HIGH for 2 minutes.
4. Leave cool about 5 minutes in the bowl, then turn out into a serving bowl and leave another 5 minutes before serving.
5. Top with fruit, nut butters, yogurt, as desired.

Per muffin without toppings.
Weight Watchers P+ = 2.
Calories 71; Protein 4g; Carbohydrate 13g; Fat 0g; Fibre 1g.

Ready to pop into the mike.

Baked and resting.

Topped and ready to enjoy!

Printable Recipe

Chocolate Microwave Muffins

This recipe is almost the same as the Moist Microwave pumpkin Muffin  that I have already featured... one step beyond.... with the addition of cocoa powder.  

It is a perfect way to get a chocolate fix with only a few calories and little fat.  It just cries out for a creamy topping and fresh fruit.

Chocolate Microwave Muffins
Makes 2

• 2 egg whites
• 1/2 cup canned pure pumpkin
• 2 Tbs spelt flour
• 1/2 tsp baking powder
• 4 packets Splenda
• 2 Tbs cocoa powder 

1. Spray 2 small microwave-safe bowls with non-stick spray.
2. Mix ingredients well and divide into 2 bowls.
3. Cook each one on HIGH for 3 minutes.
4. Leave cool about 5 minutes in the dish, then turn out and leave another 5 minutes before serving.
5. Top with fresh fruit and yogurt, or ice cream.

Per serving, without topping.

Weight Watchers P+ = 2.
Calories 85; Protein 6g; Carbohydrate 14g; Fat 1g; Fibre 5g.

Note:
You could use applesauce or mashed ripe banana in place of the pumpkin.
You may need to adjust the cooking time for your own microwave oven.

Printable Recipe

Moist Microwave Muffins

These make up so quickly and easily and there is no need to preheat your oven.   A tasty way to have a muffin that has no fat and lots of flavor.

They make a nice, light breakfast with a piece of fruit, or a good snack.  The key to success is in leaving them long enought to cool, to handle easily.  I used organic spelt flour but whole wheat would probably work nicely, too.

Microwave Muffins
Makes 2

• 2 egg whites
• 1/2 cup canned pure pumpkin
• 2 Tbs spelt flour
• 1/2 tsp baking powder
• 2 packets Splenda
• Dashes of cinnamon, cloves, nutmeg 

1. Spray 2 small microwave-safe bowls with non-stick spray.
2. Mix ingredients well and divide into 2 bowls.
3. Cook each one on HIGH for 2 minutes.
4. Leave cool about 5 minutes in the dish, then turn out and leave another 5 minutes before serving.
5. Top with peanut butter, if desired.

Per serving, without topping.

Weight Watchers P+ = 1.
Calories 73; Protein 5g; Carbohydrate 11g; Fat 0g; Fibre 3g.

Note:
You could use applesauce or mashed ripe banana in place of the pumpkin and adjust the spices.
You may need to adjust the cooking time for your own microwave oven.

Ready to go into the mike.

During cooking the batter rises quite high, and then falls during cooling.

The non-stick spray is essential.

Topped with peanut butter and ready to enjoy.

Printable Recipe

Muffin love

I recently came across this recipe on Jen Bradshaw's blog, For the Love of Food, on weightwatchers.ca.  I am not a huge fan of muffins - I consider them a snack and would rather spend my calories/points on other goodies.

But this recipe's ingredients really appealed to me from a nutrition standpoint, and I thought my husband would like them, so I went ahead and made them.... they are truly delicious!  I particularly like them broken up and used as a topping for yogurt and fruit.

Raspberry Muffins with a Hint of Lemon
Makes 12 muffins

• 2 cups whole wheat flour
• 1 tsp salt
• 1/2 cup brown sugar
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1 egg
• 1 egg white
• 1 Tbs molasses
• 1 cup 1% milk with 1 Tbs lemon juice
• 2 tsp grated lemon rind
• 1/2 cup unsweetened applesauce
• 1/2 cup frozen unsweetened raspberries

1. Preheat the oven to 425°F.

2. Spray the muffin tins.
3. Mix together the dry ingredients in a large bowl. Set aside.
4. Put 1 cup milk in a small bowl and add the lemon juice. Let sit 5 minutes.
5. Put the wet ingredients, including the milk/lemon juice combo in a medium
    bowl and mix together (including grated lemon rind).
6. Pour the wet ingredients into the dry ingredients and mix with a wooden
    spoon, only until mixed together.
7. Fold in the frozen (or fresh if you have them) raspberries.
8. Spoon the mixture into the muffin pan.
9. Bake for 15-18 minutes until the muffin tops are nicely browned.

Per serving of 1 muffin each.
Weight Watchers P+ = 3.  Calories 122; Protein 4g; Carbohydrate 24g; Fat 1g; Fibre 2g

I should note that I thought I would save myself some cleanup effort, and used paper liners in the muffin tin.  The muffins stuck to the paper - what a pain!  However, I put them into the fridge overnight, and after they have completely cooled, they don't stick.  I must remember that for another time, and another recipe.

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