Mayo’s muffins delicious, healthy

The “Mayo Clinic Diet: Eat Well. Enjoy Life. Lose Weight,” is a program designed by the weight loss experts at the Mayo Clinic.

The diet includes “Lose it” and “Live it” phases, along with suggested menus and recipes. The paperback book was released this month, $25.99. Find it online or at a local bookstore.

Morning Glory Muffins

From “The Mayo Clinic Diet: Eat Well. Enjoy Life. Lose Weight,” by the weight-loss experts at Mayo Clinic and Donald Hensrud. Freeze the extra muffins in an airtight container and take them out of the freezer as needed.

1 cup all-purpose flour

1 cup whole-wheat flour

3/4 cup sugar

2 teaspoons baking soda

2 teaspoons ground cinnamon

1/4 teaspoon salt

3/4 cup egg substitute

1/2 cup vegetable oil

1/2 cup unsweetened applesauce

2 teaspoons vanilla extract

2 cups chopped apples, unpeeled

1/2 cup raisins

3/4 cup grated carrots

2 tablespoons chopped pecans

Preheat the oven to 350 degrees.

Line a muffin pan with paper or foil liners.

In a bowl, combine the flours, sugar, baking soda, cinnamon and salt. Whisk to blend evenly.

In a separate bowl, add egg substitute, oil, applesauce and vanilla. Stir in apples, raisins and carrots. Add to the flour mixture and blend just until moistened but still slightly lumpy.

Spoon the batter into muffin cups, filling each cup about 2/3 full. Sprinkle with chopped pecans and bake until springy to the touch, about 35 minutes.

Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely. Serve.

Yield: 18 small muffins

Approximate nutrition per serving (1 muffin): 180 calories, 7 grams fat (1 gram saturated), 3 grams protein, 26 grams carbohydrate, trace cholesterol, 2 grams dietary fiber, 195 milligrams sodium.