Having Your Muffin And Eating It Too --- Guilt Free Muffin Tips

Stud Muffins
Four ways to turn a caloric bomb into the perfect snack.
By Liz Applegate, Ph.D, Runner's World

It's nearly impossible to resist a freshly baked muffin. This tasty baked good offers a convenient source of carbs that's perfect for a pre- or postrun snack. But not all muffins are a guilt-free food. They can be oversized nutritional disasters packed with tons of calories and fat and little protein or fiber. Here's how to pick wisely.
Look for low-fat: Muffins with reduced fat can save serious calories. Starbucks' low-fat blueberry muffin, for example, has three grams of fat and 310 calories—as opposed to the 24 grams of fat and 470 calories in the original. When baking your own, reduce the fat by swapping an equal amount of applesauce or plum purée for oil.
Watch portions: Skip muffins the size of a softball, which pack more than twice the calories and fat of the "standard" three- to four-ounce size. If you buy a megamuffin, eat half and save the rest for tomorrow. Better yet, look for a muffin the size of a small apple.
Choose whole grains: The first few ingredients on the label of store-bought muffins should contain whole grains or fiber, such as whole wheat, oat bran, whole corn meal or whole oats. These quality carbs will help fuel your muscles, and the high fiber will keep you feeling full.
Go nutty (and fruity): These add-ins add calories but are worth it. Dried or fresh fruits are packed with antioxidants, while nuts provide heart-healthy fats. Go with your favorites, whether that's raisins, cherries, blueberries, apples, walnuts, pecans or almonds.

Liz's Muffin Mix
The surest way to know you're eating a healthy muffin is to bake it yourself.

Start with this basic low-fat recipe and add your favorite ingredients for a nutritional boost.

2 cups whole-grain flour
1 teaspoon salt
½ cup brown sugar
2 teaspoons baking powder
½ teaspoon baking soda
2 eggs or ½ cup Egg Beaters
1 cup skim milk, soy milk, or kefir
½ cup applesauce, regular or flavored, such as blueberry or pomegranate
½ cup chopped nuts, or dried, fresh, or frozen fruit

Preheat oven to 425° F.

Fill a muffin tin with 12 paper muffin cups.

Mix the first five dry ingredients in a large bowl.

Slightly beat the eggs.

Mix in the milk and applesauce.

Add wet ingredients to the dry mix.

Stir until just combined, sprinkling in the nuts or fruit.

Spoon into muffin cups.

Bake for 15 to 18 minutes or until muffin tops are golden brown.

Calories per muffin: 230
Carbs: 46 g
Protein: 4 g
Fat: 3 g

Add to your shopping cart: Hemp-seed butter:
Hemp may be a relative of the marijuana plant, but it shares none of the psychoactive compounds. The plant seeds can be ground into butter and supply an excellent source of protein, as well as omega-3s. Spread hemp-seed butter on whole-grain bread or stir into yogurt with fruit.