Mind and Body

Tanya's Tasty Tips: Blueberry Bran Muffin Makeover

A typical store bought muffin can deliver close to 500 calories and no fiber.

These muffins are only 158 calories and have a whooping 6 grams of fiber. And they taste better than anything you'll buy in a store!

1 1/4 cups whole wheat flour 1/4 tsp salt 1 tbsp baking powder 1/2 tsp cinnamon 1/2 tsp nutmeg 1 1/2 cups All-Bran extra fiber cereal 1 1/4 cups skim milk 1/2 cup honey 2 egg whites 1/4 cup canola oil 1 tsp grated lemon peel 1 cup blueberries

1. Preheat oven to 400 F 2. Stir together flour, salt, baking powder, cinnamon, and nutmeg. 3. In a large bowl, mix cereal and milk. Let the mixture stand for two minutes to allow the cereal to soften. 4. Beat egg whites and add to cereal mixture. Add honey, oil, and lemon peel and stir to combine. Add the blueberries and then the dry ingredients and stir only until mixed. 5. Lightly spray muffin tin with cooking spray. Pour batter into muffin pan and bake for 20 minutes.

Makes 12 Muffins Nutritional Content Per Serving_ 149 Calories 26 g carbohydrates 6 g Fiber 4 g protein 5 g total fat 0 g sat. fat 205 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto

www.FFactorDiet.com

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Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit www.ffactor.com.