The saying goes: Eat Breakfast like a King, Eat Lunch like a Prince, and Eat Dinner like a Pauper. Fueling up in the morning gets you going and helps curb cravings later in the day. Unfortunately, so many people call a cup of coffee their breakfast. A study published in the American Journal of Clinical Nutrition showed that women who skipped breakfast for just two weeks had higher "bad" LDL cholesterol levels than women who ate a healthy breakfast every day. The same study found that women who eat breakfast also consume fewer calories over the course of the day.
While the usual healthy breakfasts of a whole wheat bagel with peanut butter, oatmeal with fruit and milk, and egg whites are all great stand ins, why not mix up your breakfast routine. These power packed breakfast muffins can be made in advance so you can enjoy them all week long.
Apple and Berry Low Fat Power Muffins
Apples provide fiber, calcium, phosphorous, vitamin C, vitamin A, potassium, and folate. Blueberries are full of antioxidants. Put them together and you get a one-two punch! Yogurt pulls in protein and rolled oats add additional fiber. You canít go wrong with this amazing breakfast on the go. These muffins come in just under 200 calories each (less than 1/3 of the coffee store brand), with almost 8 grams of protein, and 3 grams of fiber.
1. Preheat oven to 400 degrees Fahrenheit.
2. In a bowl, mix flour, oatmeal, salt, baking powder, baking soda, cinnamon, and the 1/4 cup brown sugar. In a separate bowl, beat egg, and then add yogurt, applesauce, and oil to the beaten egg. Mix well. Add egg mixture to the flour mixture and stir until blended. Mix in the apple chunks and blueberries until covered.
3. Spray muffin tins with non-stick cooking spray or line with muffin cup liners. Fill cups with mixture and sprinkle each muffin with 1/2 tsp. sugar.
4. Bake for 20-25 minutes or until tops are lightly browned. Cool.
Yields 8 muffins