Recipes: Low

Summer brings out the best of fruits and vegetables, the least of which is blueberries. This powerhouse of antioxidants becomes abundant during late spring and early summer. The U.S. Department of Agriculture Human Nutrition Center indicates that blueberries are at the top in antioxidant benefits along with the acai berry, compared to 40 other fresh fruits and vegetables. Antioxidants help deactivate damaging “free radicals” that can lead to cancer and other age-related diseases. This recipe uses applesauce in place of fat thereby making it a truly fat free muffin. Using whole wheat increases the fiber in your diet, which helps with the elimination process from your innards.

Fat Free Blueberry Muffins

1 1/2 cups wheat bran

1 cup nonfat milk

1/2 cup unsweetened applesauce

1 egg

2/3 cup brown sugar

1/2 teaspoon vanilla extract

1 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon sea salt

1 cup fresh washed and de-stemmed blueberries

Preheat the oven to 375 degrees Fahrenheit. Place paper liners in your muffin tin. In a small bowl mix the bran and milk; set aside for a minimum of ten minutes. In a large bowl, mix the applesauce, egg, sugar, and vanilla. Add the bran mixture and blend well. Using a sifter, add flour, baking soda, baking powder, and salt. Mix until all dry ingredients are moist. Spoon into the muffin tins and bake for 15 to 20 minutes. Each muffin is 100 calories, 0.7 g fat, 23.1 g carbohydrates, 4.2 g fiber, 3.6 g protein.

These delicious muffins will leave you guilt free when you serve them to your family, friends and guests.