Blueberry Power Muffins with Almond Streusel

Here is a great recipe for “power” muffins from Cooking Light magazine. The muffin are loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from the blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at High 15 to 20 seconds. I tested the recipe using greek yogurt instead of regular yogurt and the muffins came out great, very tender and tasty. When I made the recipe it actually made almost 60 mini-muffins so I had to make additional streusel topping.

Muffins:

1 and ½ cup all-purpose flour
1 cup whole wheat flour
1 cup quick cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
2 cups vanilla low-fat yogurt (I used Greek yogurt which is a bit thicker than regular yogurt)
½ cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 and ½ cup fresh blueberries (I used frozen and did not defrost them)
Cooking spray

Streusel:

¼ cup all purpose flour
¼ slivered almonds, chopped (I didn’t bother to chop them)
1 tablespoon brown sugar
1 tablespoon butter melted

!. Preheat oven to 400 degrees

2. To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 and ½ cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk (you can use fork). Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with whisk. Add yogurt mixture to flour mixture; stir until just moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

(I didn’t bother to coat them with cooking spray and they didn’t stick too badly to the paper when they cooled off. Also, I found the recipe made more like 60 mini-muffins so I froze about half of them)

3. To prepare streusel, combine ¼ cup all-purpose flour, almonds, brown sugar and butter. Sprinkle evenly over batter. (I found I had to double this part because there were so many more muffins) Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on wire rack; remove from pans. Serve at room temperature. Yield: 15 servings (serving size 2 muffins.

Calories 244 (23% from fat)
Fat 6.1g (sat 1.3g,mono 2.9g,poly 1.4g )
Protein: 6.1 g
Carbohydrate: 42.3g
Fiber: 2.5g
Cholesterol: 18mg
Iron: 1.5mg
Sodium: 260mg
Calcium: 136mg

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Dr. Oz just posted an article talking about the benefits of cranberries. Though we think of them of as a holiday treat Dr. Oz says for the following reasons we should eat them all year round:

They’re high in antioxidants -
Cranberries have more of these disease-fighters than do apples, red grapes, strawberries, oranges, bananas, pears, grapefruit, pineapples and peaches. Cranberries all contain resveratrol, the heart protector in red wine, which is now being tested against breast, skin, prostate and liver cancer.

Cranberries are heart healthy –

Cranberries have antioxidants, anti-inflammatories and anticlotting agents, a combo that helps prevent fats and cholesterol from sticking to artery walls and seems to lower bad LDL cholesterol and boost good HDL cholesterol.

Cranberries help protect your teeth -

Compounds in cranberry juice appear to reduce decay-causing mouth bacteria and dissolve clusters of unhealthy germs. Just be sure to buy sugar-free juice or rinse well with water afterward. Do the same with any sweetened drink.

Cranberries help prevent ulcers and soothe upset tummies -

Scientists suspect that the berries keep ulcer-causing H. pylori bugs from hanging around the stomach and flush other harmful bacteria out of your digestive system.

Cranberries help fight UTIs -

Urinary tract infections (UTIs) are responsible for 8.3 million doctor visits each year. But drinking cranberry significantly cuts the rate of UTIs and may even cure those that are already under way. The antioxidants—in this case proanthocyanidins—fight bacteria.

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Want to get healthy product samples for FREE. This is a great way to try new products with no investment on your part. Many companies just want you to try their products out and are willing to let you have a free sample. Just click on picture above and get started. I love getting free stuff in the mail or coupons for free stuff.

Healthy Herbs

Just found in Parade Magazine a list of healthy herbs. If you can incorporate these herbs into your weekly menus you will be doing a lot toward preventing some of today’s common illness such as diabetes, high blood sugar, high blood pressure, cancer, cardiovascular disease and Alzheimer’s disease.

Parsley – Parsley is a good source of vitamin C, iron and flavonoids, which the American Institute for Cancer Research says may help protect cells from cancer. Fresh parsley can be added to salads and fresh or dried parsley is a good addition to chicken and fish dishes. Chimichurri sauce used on beef uses a whole cup of fresh parsley.

Turmeric – The University of Arizona College of Medicine says curcumin, the active ingredient in this Indian spice, helps prevent joint inflammation associated with rheumatoid arthritis. Ruthers University researchers say turmeric may also slow the spread of prostate cancer. Turmeric is typically used in Indian dishes.

Sage – A University of Georgia study suggests that sage can prevent tissue damage caused by hgih blood sugar and may even offer protection against cardiovascular disease. Sage is great on chicken and turkey dishes.

Rosemary – Scientists from Burnham Institute for Medical Research found that rosemary can help protect brain cells from the aging process and from damage caused by the free radicals that lead to Alzheimer’s. Rosemary, olive oil and garlic is wonderful brushed on potatoes before roasting. Rosemary and lemon is very tasty on chicken.

Cinnamon – The U.S. Department of Agriculture says cinnamon may lower cholesterol, reduce blood sugar, and slow the proliferation of cancerous cells in people with leukemia. Cinnamon tastes good in coffee, oatmeal, applesauce and many baked good.

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I was always told to avoid grapes in my diet. Nutritionists routinely warned people off of grapes because of their high sugar content. Then it was discovered that red grapes were very high in anthocyanins. Anthocyanins are defined as flavonoid pigments found in many varieties of vegetables and fruits. They’re a good source of antioxidants. You probably heard about anthocyanins in relation to the Acai Berry.

Anyway I just saw a blurb in our paper (in the Dr. Mehmet Oz section) that says eating grapes can help prevent clogged arteries. A study showed that just three hours after eating the equivalent of 1 and 1/4 cups of grapes, people had better blood flow through their arteries than did people who drank a sugar solution. Blood-flow benefits were even better after three weeks of daily grape-eating.

Grapes have only 75 calories in a 1 and 1/4 cup serving.

Grapes may even help protect your blood vessels from fatty meals – something that normally does immediate damage. Early research suggests that grapes may help protect your blood pressure from salty foods too.

See our related post on Acai Berry.The concentration of anitoxidants (which helps combat premature aging) is 10 times higher in acai than it is in red grapes.

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I read a really good article in Woman’s Day Magazine about which fruits and vegetable are the best to eat. Some fruits and vegetable are better than others at preventing disease. According to the article, Italian researchers put a group of adults on a produce rich diet with participants eating a high antioxidant diet for two weeks and then a low antioxidant diet for two weeks. After being on the high antioxidant diet the participants had significantly improved liver function and lower blood levels of key inflammatory markers which help cut the risk of heart disease and diabetes.

Here are the fruits and vegetable you should eat more of to get the benefit of antioxidants:

Fruit
Berries
Black Grapes
Grapefruit
Oranges
Pineapple
Plums

Vegetables
Arugula
Beets
Broad beans
Brussel Sprouts
Mushrooms
Radicchio
Red Peppers
Spinach
Swiss Chard

Here are the fruits and vegetables you should eat less of:

Fruits

Apples
Bananas
Melons
White Grapes

Vegetables

Carrots
Celery
Cucumber
Eggplant
French beans
Leeks
Lettuce
Potatoes
Radishes
Zucchini

See our related article on Antioxidants

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Rooibos is an herbal tea, made with the leaves and stems of the rooibus plant. It has been used for centuries in South Africa, where it is grown, as an anti-inflammatory. Research has shown that rooibus tea is a unique mix of healthy antioxidants, including a few rare ones. Human studies are currently being conducted to test whether or not rooibos is helpful in preventing heart disease. Rooibos contains rutin and quercetin both thought to protect the cardiovascular system.

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Benefit of Acai Berry

Have you been hearing all the buzz about Acai (ah-sigh-ee). Acai is number one Dr. Perrisone’s (on Oprah) list of top ten superfoods. According to Oprah.com Acai berry comes from a special Amazon palm tree. The acai berry is harvested in the rainforests of Brazil and is said to taste like a blend of berries and chocolate. Acai possesses a tremendous combination of things that are good for your health – antioxidants, amino acids and essential fatty acids.

The concentration of anitoxidants (which helps combat premature aging) is 10 times higher in acai than it is in red grapes. Additionally acai has 10 to 30 times the anthocyanins of red wine. Anthocyanins are defined as flavonoid pigments found in many varieties of vegetables and fruits. Theyre a good source of antioxidants.

Acai berry anthocyanins help protect the body against cancer cells. If cancer cells are found, the anthocyanins help to prevent them from spreading. If tumors appear, the anthocyanins try to destroy them. Anthocyanins can also help prevent memory loss. Medical research has shown that the anthocyanins within the acai berry have been successful in reducing the likelihood of premature memory loss. Acai berrys anthocyanins can also assist in preventing heart disease. I am sure you have heard consuming a glass of red wine a few times a week can help reduce your risk of heart disease. Acai berries can contain up to 30 times the level of anthocyanins found in red wine, therefore you get the benefit without having to consume alcohol.

Dr. Perrisone says “The fatty acid content in Acai resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.”

Acai berry has also been know to help with weight loss. Being overweight isn’t just unhealthy, it can be very dangerous. When you’re overweight you put tremendous stress on your body and become at risk for back, joint issues and many other health problems.

In addition to medical issues, being overweight often depletes energy and robs you of the ability to get things done during the day. These are just a few of the reasons to take advantage of this risk free trial of our weight loss formula and let the power of Acai help you get the fit body you deserve.

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Acai Berry Select can help you:

Lose weight as part of your diet and exercise program

Increase your metabolism

Help increase fat oxidation

Help increase energy

Provide powerful antioxidant support with Acai and Green Tea

Save trees – Acai berry is harvested from palm trees. These particular palm trees used to be destroyed in the process of harvesting hearts of palm but now they are being used for acai berry production – so the trees get to be useful and stay alive.

If you would like to get more information about Acai Berry Select please click on the ad below:

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