When life gets busy (when is it not??), I need something quick, healthy, and delicious for breakfast. Something that doesn't take long to prepare and something packed with fiber. When I was losing weight a couple of years ago, one thing I was doing was really paying attention to my fiber intake. I didn't watch calories or fat grams so much, but I did aim to eat foods high in rich fiber. It fills me up and evens out my blood sugar keeping me from getting super hungry. I adapted a recipe for "morning glory muffins" from cooking light, making it more of my own creation. These babies have some great ingredients in them such as flax seed, wheat germ, wheat bran and oats. I make a big batch of them and keep them in the refrigerator in a ziplock bag so all I have to do in the morning is heat one up and throw a little Smart Balance on and I'm good to go. I usually try to have a fresh fruit, such as a banana, blueberries, or a peach along with a 8oz. glass of 1% milk. Sometime around 11am I'll also have some string cheese and an apple and I usually hold off on lunch until 1pm. I've heard it said that you have to eat to lose weight. I think that is so true, especially in the morning. I have to eat several times in the morning hours or else I'll be totally famished by 12 and will head for whatever is fast, easy and usually not so healthy. If I start the day off right I'm much more likely to keep it up and eat well throughout the day and not fall prey to sugar cravings.
Oh, and they make a great nighttime snack as well!
So, without further adieu, here's my adapted Morning Glory Muffin recipe:
Tip: Store wheat germ, wheat bran flaxseed and Scottish oats in the refrigerator or freezer in a ziplock bag. I'm able to fit them all into one bag and just grab the whole thing when I need to make the recipe. Keep them in their own individual bags in the larger ziplock bag.
Yield
18 servings (serving size: 1 muffin)
Ingredients
Cooking spray
1 cup whole wheat flour (about 4 3/4 ounces)
1/2 cup all-purpose flour (about 2 1/4 ounces) (I use King Arthur's White Wheat)
1 cup regular oats
2/3 cup packed brown sugar (can use less if desired)
1 tablespoon wheat bran
Good pinch of each: ground flax seed, wheat germ, and Scottish oats
2 teaspoons baking soda
1/4 teaspoon salt
1 cup plain yogurt (I use 2% Greek Yogurt but you may use fat free plain)
1 cup mashed ripe banana (about 2)
1 large egg
1 1/2 cup chopped dried fruits (mix and match raisins, blueberries, apples, cranberries, cherries...whatever you have on hand)
3/4 cup chopped nuts (I prefer pecans. Walnuts are nice as well)
3 tablespoons ground flaxseed (about 2 tablespoons whole)
3 tablespoons wheat germ
3 tablespoons Scottish oats
Preparation
Preheat oven to 350°.
Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.
Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dried fruits and nuts. Spoon batter into prepared muffin cups. Sprinkle evenly with a mixture of the flaxseed, wheat germ and Scottish oats. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.
