Fruit & Veggie Cupcakes

Nutritional Information Per Serving for mini cupcake: 83 calories, 2 grams protein,  2 grams of fat, 14 grams of CHO, 2 grams dietary fiber, 87 mg sodium.

Nutritional Information Per Serving for regular size cupcake: 167 calories, 5 grams protein,  4 grams of fat, 29 grams of CHO, 4 grams dietary fiber, 174 mg sodium.

Preparation Time: 20 minutes Bake Time: 24 minutes

Serves:  24 mini cupcakes or 12 regular size cupcakes

Ingredients

  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • 3 tbsp wheat germ
  • ½ cup old fashion oats
  • ½ cup ground flaxseed
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1 large egg or 3 tbsp liquid egg whites
  • ¼ cup packed light brown sugar
  • 2 tbsp extra-virgin olive oil
  • 1 tsp vanilla extract
  • 2/3 cup skim milk plus 1 tbsp additional of skim milk
  • ¾ cup of grated carrots, zucchini or spinach or a combination
  • ¾ cup of dried fruit like raisins, cranberries or finely chopped apples or pears

Instructions

Preheat oven to 350 degrees. Either line a 24-mini cupcake or 12 cupcake muffin with paper lines or spray with cooking spray. Stir all the dry ingredients together and set aside. Beat in egg (white) and brown sugar in a medium sized bowl until smooth consistency. Add olive oil, vanilla, skim milk, vegetables and fruit and mix well. Pour wet ingredients into dry ingredients stirring until blended.  Spoon batter into muffin pans filling about ¾ full. Sprinkle with brown sugar (optional).  Bake for 20 to 24 minutes or until done. Cool on a rack.

 

Shopping List

  • all-purpose flour
  • whole wheat flour
  • wheat germ
  • old fashion oats
  • ground flaxseed
  • baking soda
  • baking powder
  • ground cinnamon
  • large egg or liquid egg whites
  • light brown sugar
  • extra-virgin olive oil
  • vanilla extract
  • skim milk
  • carrots, zucchini or spinach
  • dried fruit like raisins, cranberries or  fresh apples or pears

Image from: www.freerhollowfamilylab.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

 

 

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