Today is National Oatmeal Muffin Day and what a better way to start your day than with a fresh oatmeal muffin for breakfast or midmorning snack! Not only are they tasty but it’s a great way to enjoy the health benefits of oatmeal that’s different from the everyday bowl of oatmeal in the morning. It’s a whole grain food that not only tastes good but it’s a healthy way to start your day. Try adding nuts, raisins, pumpkin, blueberries, applesauce, or cinnamon to your oatmeal muffins for added nutrients and an additional boost of flavor.
Benefits of oatmeal (per ½ cup)
- low in fat and calories
- no cholesterol or sodium
- 10% of RDA for iron
- high in fiber containing 4 grams, 15% of RDA!
Oatmeal contains 2 grams of soluble fiber and 2 grams of insoluble fiber. You may be thinking, “What’s the difference? I thought fiber is fiber?” Overall we need a total of 25 grams of fiber for women and 38 grams a day for men but all fiber is not the same.
Soluble fiber dissolves in water and attracts water to form a gel, essentially slowing down digestion. You will feel full longer which can help with weight control. A slower digestion process may also help insulin sensitivity and can help with diabetes control. Soluble fiber also interferes with the absorption of LDL cholesterol and can aid in lowering this type of cholesterol. Sources of soluble fiber include oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.
Insoluble fiber does not dissolve in water and therefore passes through the gastro-intestinal tract speeding up the digestion process by eliminating wastes. It is considered the “gut-healthy fiber” and promotes the movement of materials through the digestive system, preventing constipation. Insoluble fibers are mainly found in whole grains and vegetables such as barley, couscous, brown rice, bulgur, nuts and seeds, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, and dark leafy vegetables.
It’s not necessary to worry about which type of fiber you are consuming; just be sure that you are getting the recommended amount each day. So start you day with a tasty fiber-filled oatmeal muffin! But there’s one thing to keep in mind. The muffin you are buying in the local bakery shop can pack as much as 400 or more calories and 15 or more grams of fat. And, the pre-packaged muffins are often labeled as one muffin equaling two servings. Read those labels carefully and watch for trans fat!
Making your own muffins is fairly easy. You can freeze them, then pop one in in the microwave when ready to eat. Try my recipe below!
Banana Oatmeal Muffins
1 cup old-fashioned oatmeal
3/4 cup unbleached white flour
1/2 cup soy flour
1/2 cup sugar
1 tbsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3 medium very ripe bananas, peeled
1 cup plain nonfat yogurt
2 tbsp. unsweetened applesauce
- Preheat oven to 375 degrees F. Line 12 medium muffin cups with paper liners or spray bottoms with non-stick spray.
- In a food processor, process oatmeal until it resembles coarse flour, about 15 seconds.
- Add flours, sugar, baking powder, baking soda and salt. Pulse a few times to combine. Transfer mixture to a large mixing bowl.
- In processor, pulse bananas until coarsely mashed. Add yogurt and applesauce. Process until smooth.
- Add wet ingredients to dry ingredients and stir by hand, quickly and lightly, until just mixed (batter will be thick).
- Divide batter evenly between prepared muffin cups. Bake for 20-25 minutes in preheated oven.
Yield: 12 muffins
Serving Size: 1 muffin
Per Serving: 189 calories, 2 grams fat, 36 grams carbohydrate, 4 grams fiber
How creative are you with your muffin recipes? What do you add to your muffins besides banana?