Summer Berry Muffins

Ripe summer berries add flavor, color, and nutrition to these tempting muffins.

Fresh summer berries not only add delicious flavor and color to these tempting muffins, they also make them more nutritious. The muffins are at their best when served warm, fresh from the oven, but will be enjoyed just as much once cooled -- an ideal addition to a family breakfast, or for breakfast on the go.

Prep time: 10 minutes Cooking time: about 20 minutes

You Will Need
1/2 cup whole-wheat flour
1/3 cup white flour
1 tablespoon baking powder
Pinch salt
3/4 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoons reduced-fat margarine spread
1/4 cup light brown sugar
1 egg, beaten
1 cup fat-free milk

What to Do
1. Preheat the oven to 375°F. Use paper muffin liners to line a 9-cup muffin tray or coat with cooking spray.

2. Sift the flours, baking powder, and salt into a bowl. Gently fold in the mixed berries.

3. Melt the margarine gently in a small saucepan, then add the sugar, egg, and milk and mix until smooth. Make a well in the center of the dry ingredients and pour the liquid ingredients into the well. Gently fold the ingredients together, mixing just until combined. The batter will be lumpy.

4. Spoon the batter into the muffin cups, filling each about two-thirds full. Bake until the muffins are golden brown, about 18 to 20 minutes.

5. Transfer to a wire rack to cool slightly, then serve warm. The muffins can be kept in an airtight container for 1 to 2 days.

Some More Ideas
Instead of a mixture of white and whole-wheat flour, use all white or all whole-wheat flour. For a hint of spice, add 1 1/2 teaspoons ground mixed spice, ginger, or cinnamon with the flour.

Replace the berries with other fresh fruit, such as chopped apples, apricots, peaches or strawberries, or dried fruit, such as raisins, chopped apricots, dates or figs.

Pear and cinnamon oatmeal muffins: Mix 3/4 cup self-rising whole-wheat flour, 1/4 cup oat bran, 1 teaspoon baking powder, 1 1/2 teaspoons ground cinnamon, and a pinch of salt in a bowl. Fold in 1 peeled and chopped pear. In a separate bowl, mix together 2 tablespoons melted reduced-fat margarine spread, 1/4 cup granulated sugar, 2 eggs, and 1/2 cup plus 2 tablespoons orange juice. Pour this over the flour mixture and fold the ingredients together. Spoon into 9 muffin tins and bake as in the main recipe.

Serves: 9

Plus Points

Combining whole-wheat flour with white flour increases the fiber content of these muffins and adds valuable nutrients such as B-group vitamins.

Fresh berries are naturally low in fat. They offer dietary fiber and make a good contribution to vitamin C intake. Raspberries also supply vitamin E, and blueberries, like cranberries, contain a compound that helps to prevent urinary-tract infections.

Exchanges: carbohydrate 2, fat 1/2

Nutrition Facts
Per serving: (one muffin) provides calories 98, calories from fat 18, fat 2g, saturated fat 0g, cholesterol 24mg, sodium 162mg, carbohydrate 18g, fiber 1g, sugars 8g, protein 3g. Excellent source of phosphorus. Good source of calcium.

By: Eat to Beat Diabets
http://www.rd.com

Spinach Cheese with Omelet

A French-style, folded omelet is one of the fastest protein-rich meals you can make. It is also an excellent strategy for healthy solo dining.

Nutrition Facts
235 calories, 20 g protein, 4 g carbohydrates, 1 g fiber, 15 g total fat, 6 g saturated fat, 228 mg cholesterol, 471 mg sodium.

Preparation time: 10 minutes
Serves Cooking time: 2 minutes

Omelet filling options are limitless. Try the variations below or improvise with leftover cooked vegetables or ingredients at hand.

You Will Need
2 cups baby spinach, rinsed
2 tablespoons crumbled cheese or feta cheese
1 tablespoon chopped scallion
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce, such as Tabasco
Pinch of salt
Pinch of freshly ground black pepper
1 teaspoon olive oil

What to Do
1. Bring about 1 inch (2.5 centimeters) of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely. (Alternatively,
place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave on high
for 1 to 2 minutes.) Place the spinach in a small bowl. Stir in the cheese and scallion.

2. Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl.
Heat oil in a 7- to 10-inch (18- to 25-centimeter) nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately stir egg mixture with heat-resistant rubber spatula or fork for a few seconds. Then use spatula to push cooked
portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in
areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost
set, and the bottom is golden. The entire cooking process should take about 1 minute.

3. Use a spatula to fold one-third of the omelet over the filling. Tip the skillet and, using spatula
as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.

From Magic Foods

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