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Benefits of Eating Pumpkin Seeds

readabook — Thu, 27 Oct 2011 17:58:50 +0000

Enlarged Prostate and Pumpkin Seeds

Pumpkin seeds are available all year round but it is great to get them fresh from the pumpkin you carve. Don’t throw them away because in terms of nutrition they are a treasure.

A serving is roughly 1 tablespoon (10 grams). So you really don’t need to eat many of them. Pumpkin seeds are high in calories, so you wouldn’t want to eat a lot of them anyway.

Here are some suggestions for adding to your diet

* Sprinkle on top of roasted vegetables
* Add to salads for extra crunch
* Add them to homemade beef or chicken burgers
* Sprinkle chopped pumpkin seeds in your cereal or oatmeal
* Include in your baking recipes, for example oatmeal cookies

For your one tablespoon of pumpkin seeds a day here is what you will get:

Constipation and mucus formation are prevented because pumpkin seeds have powerful enzymes known to boost the immune system.

They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

In some studies, pumpkin seed extracts improved bladder function in animals.

Pumpkin seeds contain L-tryptophan, a compound naturally effective against depression.

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Recent studies suggest that pumpkin seeds can help those suffering from arthritis or other chronic conditions where inflammation is a problem.

Animal studies conducted by Jayaprakasam, Seeram and Nair show that pumpkin seeds had a similar anti-inflammatory effect as indomethacin, a nonsteroidal anti-inflammatory medicine.

1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol and protect against many cancers.

Nutritive Values: Per 100 gm.

* Vitamin A: 70 I.U.
* Vitamin B:
* Thiamine: .24 mg
* Riboflavin: .19 mg.
* Niacin: 2.4 mg.
* Calcium: 51 mg.
* Iron: 11.2 mg.
* Phosphorus: 1,144 mg.
* Fat: 46.7 gm.
* Carbohydrates : 15.0 gm.
* Protein : 29.0 gm.
* Calories: 553

Want to know how to roast pumpkin seeds? Watch this video:

How to Roast Pumpkin Seeds

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New Healing and Healthy Food Pyramids

Justine — Sat, 18 Jun 2011 22:23:10 +0000

American Dietetic Association’s Knowledge Center Team

June is National Fresh Fruit and Vegetable Month. Our paper had a great article on the new food pyramid which is actually called the food plate now instead of the Food Pyramid. MyPlate, the USDA’s new icon that replaces the Food Pyramid to guide Americans in eating a healthful diet, recommends filling half your plate with fruits and vegetables. Any fresh, canned, frozen or dried fruit or vegetable or 100 percent fruit or vegetable juice counts. Dietitians advise eating a variety of colors. Most of colors provide different nutrients so if you stick to just one color you will miss out on important vitamins and minerals.

Here is a look at what each color of fruit and vegetable group offers, according to the American Dietetic Association:

Red - Beets, cherries, cranberries, red peppers, pomegranates, red onions, watermelon and tomatoes: May support heart health, immunity and vision and reduce cancer risks.

Blue/Purple – Blueberries, blackberries, purple cabbage, eggplant and plums: Many have antioxidant and anti-aging benefits, keep memory sharp and the urinary tract healthy and reduce cancer risks.

Deep Yellow/orange – Pineapple, apricots, cantaloupe, carrots, corn, peaches and sweet potatoes’ Reduces risk of some cancers and supports healthy vision and immunity.

Green – Broccoli,, asparagus, avocados, grapes, green beans, kiwis and leafy greens such as spinach: May help maintain healthy vision and reduce cancer risks.

White/tan/brown - Bananas, cauliflower, onions, white potatoes and turnips: Some contain nutrients that may reduce the risk of cancer and help support heart health.

The Department of Agriculture introduces the new food icon, MyPlate, to replace the MyPyramid image as the government’s primary food group symbol. An easy-to-understand visual cue to help consumers adopt healthy eating habits, MyPlate is consistent with the 2010 Dietary Guidelines for Americans. Here is a short video explaining the new icon and how it relates to the new food pyramid.

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Therapeutic Lifestyle Changes Diet

Justine — Fri, 22 Apr 2011 03:27:23 +0000

Check out the selection of probiotic supplements at Herbal Remedy.com. Click on the highlighted text or on the banner at the top or bottom of the post and find out how probiotics help with digestion and weight loss.

Benefits of 70% Dark Chocolate Cocao

Here are some simple changes you can make to improve your health. None of these are expensive, they are all easily found in your area – i.e. you don’t have to live in a big city to find them and they are easy to do. These are therapeutic lifestyle changes diet is one of the easiest to start with.

1. Eat more chocolate: make sure it’s dark chocolate and get the real cocoa-based stuff, with 70 percent or more cocoa. Dark chocolate is full of flavonoids which do wonderful things for your arteries and other parts of your body. Chocolate also releases dopamine, a hormone that makes you feel good.

2. Eat more nuts: Dry roast walnuts in your oven (275 degrees for 9 minutes)for a snack full of omega-3-fatty acids, which will give better hair, a healthier heart, better moods and flexible joints.

3. Sniff away stress: Use lemon or lavender scents to help de-stress. These two fragrances are reported to help you relax. Essential oil such as lemon and lavender can be found in health food stores or the health food section of your grocery store

4. Yoga: Take up yoga to improve energy, flexibility and maybe even your attitude. You can get DVD’s from your library and find routines that take as few as 10 minutes and are for the beginner.

5. Walk: Walk more, and keep track of how far you’ve gone with a pedometer. You can find a good one for just $15 or so. Aim for 10,000 steps a day – that’s the equivalent of a five-mile walk. Park your car farther from your destination to get in those extra steps.

6. Pedicures: If you get regular manicures or pedicures, consider investing in your own implements to take to a salon with you. That way you’ll avoid a hard-to-shake fungus you might pick up from another customer.

7. Drink more water: Buy a refillable stainless-steel water bottle to save money and the planet.

8. Drink Coffee - Coffee is the largest source of antioxidants in the North American Diet. If you add a dash of cinnamon or nutmeg you will get even more health benefits. See our post Cinnamon A Super Food For Your Body

Check out the selection of probiotic supplements at the Herbal Remedy Super Store. Click on the highlighted text or on the banner at the top or bottom of the post and find out how probiotics help with digestion.

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Complex Carbs Recipes

Justine — Sun, 27 Mar 2011 02:10:04 +0000

List Complex Carbs

Carbohydrates come in two basic types, simple and complex. Simple carbohydrates are comprised of simple molecules that are easily digested into the bloodstream. Examples of simple carbohydrates are: dextrose, fructose, fruit juice concentrates, glucose, honey, lactose, maltose, molasses, and sucrose.

Most of our carbohydrates should come from complex carbohydrates, providing energy, fiber and essential vitamins and minerals. Starch and fiber are the primary ingredients of complex carbohydrates. Simple carbs are generally those found in foods containing sugars and in some fruits and vegetables and their juices. With the exception of fruits and vegetables, foods high in simple carbohydrates provide less nutritional value. Here are some tips to help you choose wisely:

Grains and grain products - Instead of eating sugary cereals choose an unsweetened whole-grain cereal. Select baked goods or pasta made with whole wheat flour over white flour. Eat brown rice instead of white rice. Mix other grains into your diet, including whole oats and oatmeal, corn, barley, quinoa, whole rye, and wheat and oat bran.

Vegetables - Eat from a variety of organic vegetables, dark green leafy vegetables, cabbage, beets, Brussels sprouts, turnips, broccoli, peppers, cauliflower, tomatoes, and sweet and white potatoes.

Fruits – Include citrus fruits, melons and berries, bananas, apples, mango, apricots (fresh and dried) and prunes.

Milk, yogurt, cheese - select low-fat, low sugar diary products instead of highly sweetened or high-fat options.

Beans and nuts - Cooked dried beans, peas, lentils, and nuts are nutritious foods.

Here are a few recipes to get you started. The first one comes Runners World magazine and the second one from a site called The Healthy Eating Guide.

Complex Carbs Recipes

http://www.runnersworld.com/article/0,7120,s6-242-303–13288-0,00.html

Breakfast CousCous
1 cup whole-wheat couscous
Salt
1 cup fresh fruit (sliced bananas, berries, diced apples, peaches)
1/4 cup chopped nuts
1/4 cup dried fruit like raisins, dates, or coconut
Drizzle of honey or maple syrup

Put the couscous in a medium pot with a tight-fitting lid and add 1½ cups of water and a pinch of salt. Bring the water to a boil, then cover and remove from the heat. Let steep for at least 10 minutes, or up to 20. Add the fruit, nuts, and honey or maple syrup. Fluff with a fork. Serves four.

CALORIES PER SERVING: 280
CARBS: 57 G
PROTEIN: 6 G
FAT: 5 G

http://www.thehealthyeatingguide.com/applecinnamonoatmeal.html

Healthy Apple Cinnamon Oatmeal

Ingredients:

1 cup Water

1 Apple (diced)

1 cup Skim Milk

1/4 cup Apple Juice

2/3 cup Rolled Oats

1 tsp. Cinnamon

Combine the water, apple juice, and apples in a small saucepan. Bring liquid to a boil over high heat, and stir in the rolled oats and cinnamon. Reduce heat to low and simmer until thick, about 3 minutes. Add milk and continue to cook until the oatmeal reaches your desired consistency.

Serves 2.

Nutritional Information:
Calories: 217, Total Fat: 4g, Saturated Fat: 0g, Sodium: 57mg, Carbs: 38g, Fiber: 5g, Protein: 8g

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Whole Grain Muffin Recipes

Justine — Fri, 11 Mar 2011 23:09:29 +0000

Nutrition Facts of Whole Grain

At least half the grains you eat should be whole grains, says the Center for Disease Control and Prevention. Next time you shop for food, substitute whole grains for some of the grains you usually buy.

Whole-grain products contain all three parts of the grain’s seed, the endosperm, gran and germ. Refined grains contain only the endosperm. Refining removes the bran and germ. This creates a finer texture, but it also removes fiber.

Eating whole grains is important because fiber helps reduce high blood cholesterol by blocking your intestines from absorbing cholesterol. Fiber may also help you lose weight because it makes you feel full on fewer calories. Losing excess weight helps control high blood pressure and improves your body’s use of insulin.

Research in the Journal of the American Dietetic Association found that overweight and obese adults on a weight-loss diet reduced their LDL, or “bad,” cholesterol more if they ate whole grain ready to eat oat cereal instead of grain-based products that were low in fiber. They also reduced their waist measurement more with the cereal.

Whole grains include brown rice, wild rice, buckwheat, bulgur, oatmeal, amaranth, millet, quinoa, sorghum, triticale and popcorn. Grain-based products like bread, pasta, crackers, breakfast cereal, tortillas, and pitas may be made from either whole or refined grains. Choose products that contain whole grains, such as whole wheat, whole rye, whole-grain barley, or whole-grain cornmeal, as the first ingredient on the label. Don’t be fooled by the term “multigrain.” It doesn’t mean whole grain.

You can make your own whole grain bakery products at home. Here are two really easy muffin recipe with lots of fiber. If you like blueberry muffins check out our recipe for high fiber blueberry muffins. See our postHealthy Recipe for Blueberry Muffins Even my kids thought this recipe for blueberry muffins was good and they are tough to please.

Whole Grain Banana Muffins ( http://recipes.sparkpeople.com/recipe-detail.asp?recipe=594615)

Ingredients

1 C whole wheat flour
1/2 C whole oatmeal
3 tsp baking powder,
1/2 tsp baking soda,
1/4 tsp salt
1 1/2 tsp cinnamon
1/4 C brown sugar
1 egg plus 1 egg white
1/3 C unsweetened applesauce
1 C mashed banana

Directions

Preheat oven to 400. Mix dry ingredients in a large mixing bowl. Mix applesauce, egg, egg white, and mashed banana together before adding to dry mixture. Stir just until well blended. Spoon into 12 muffin cups.

Bake for 12- 18 minutes or until a toothpick inserted into the center of a muffin comes out clean. Let cool before serving.

Number of Servings: 12

Cranberry Whole-Grain Muffins (tp://www.kingarthurflour.com/recipes/cranberry-whole-grain-muffins-recipe)

Muffins
1 1/2 cups (6 ounces) King Arthur Traditional Whole Wheat Flour or King Arthur 100% White Whole Wheat Flour
3/4 cup (2 5/8 ounces) quick-cooking oats
1/4 cup (1 3/4 ounces) buttermilk powder or nonfat dry milk
2/3 cup (4 5/8 ounces) sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup fresh or frozen cranberries,* chopped
1/2 cup (2 ounces) chopped pecans or walnuts (optional)
1 tablespoon orange zest (finely grated orange peel)
2 large eggs
3/4 cup (6 ounces) milk
1/3 cup (2 1/4 ounces) vegetable oil or melted butter

Glaze
2 tablespoons (1 ounce) orange juice
3 tablespoons (1 1/4 ounces) sugar or 1 cup (4 ounces) confectioners’ sugar, sifted

*For a sweeter muffin, substitute 1 cup sweetened dried cranberries.

Preheat the oven to 375°F. Grease the wells of a muffin tin, or line with papers, and grease the inside of the papers.

Muffins: In a medium-sized bowl, whisk together the dry ingredients, then stir in the cranberries and nuts. Whisk together the orange zest, eggs, milk, and oil or melted butter. Add the wet ingredients to the dry ingredients, stirring until blended; don’t beat, or your muffins will be tough! Fill the muffin cups or liners about 3/4 full.

Bake for 18 to 20 minutes, until they’re golden brown. Remove them from the oven, leave them in the pan for 5 minutes, then take out of the pan and transfer them to a rack to finish cooling.

Glaze: In a small saucepan or the microwave, stir together the glaze ingredients. Bring just to a boil, to dissolve the sugar. Dip the tops of the warm muffins into the glaze. Yield: 12 muffins.

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Scientific Health Benefits Avocado

Justine — Tue, 22 Feb 2011 03:26:15 +0000

Healthy Fats Foods

Low fat diets have promoted for so many years yet our population keeps getting fatter. The obesity rates for Americans have doubled in the last 20 years, coinciding with the advent of the low-fat revolution. In the 1960s, Americans ate 45% of their calories from fat – and only 13% of us were obese. Now, while most of us get only about 33% of our calories from fat, 34% of us qualify as obese! So many people are afraid of eating fats but they often don’t know the difference between the good fats and the bad fats. Avocados contain monounsaturated fat which is a good fat and can help reduce your risk of heart disease as opposed to saturated fats which will increase your risk. Avocado’s have many other health benefits and because they do contain fat they will help you feel more full and may therefore be helpful in weight loss.

Eyesight - Avocados help protect your vision because they are rich in lutein and zeaxanthin, antioxidants found in the retina that keep eyes healthy. They also may help prevent age-related problems, like cataracts and macular degeneration.

Cancer fighter - Extracts from avocados kill or stop the growth of precancerous cells that lead to oral cancer and may have a similar effect on other cancers, according to a recent study. Researchers credit the fruit’s unique combo of nutrients-which include folate and vitamins C and E.

Benefits of avocado and tomato – Add avocado to salsa for a bigger health payoff. A study from The Ohio State University found that people absorbed four-and-a half-times more of the cancer-fighter lycopene from the tomatoes when avocado was added; the healthy fats help you absorb more nutrients.

Healthier fat - Add avocado to your sandwich. It has 4 grams of heart-healthy monounsaturated fat (which lowers cholesterol), 2 grams of fiber, and 1 gram of protein per ounce, making it a lower-fat, more filling substitute for mayo.

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Health Benefits of Pomegranate Juice

Justine — Thu, 03 Feb 2011 04:41:46 +0000

The Best Sangria Recipes

Some clinical studies have shown pomegranate juice to be beneficial in prevention of heart disease. Other research has also evaluated the antioxidant nature of pomegranate juice and its usefulness in fighting certain forms of cancer.

Pomegranate juice has been tentatively shown to reduce incidence of breast and skin cancer. It has also been tested and shown to slow the growth of prostate cancer in mice.

Pomegranate juice has been shown to work well as a blood thinner. Some research has shown it may be an excellent agent for promoting blood flow to the heart. It also has been shown to reduce plaque in the arteries, and to raise “good” levels of cholesterol while helping lower “bad” cholesterol.

Pomegranates are rich in the following vitamins and minerals

Vitamin C
Vitamin B5 (pantothenic acid)
Beta Carotene (Beta Carotene)
Thiamin,
Riboflavin
Folate
Folic acid
Vitamin E
Potassium

Pomegranates also contain calcium, magnesium, phosphorus, zinc, copper, and selenium.

Look for a juice that is 100% juice with no sugar, no high fructose corn syrup or other fillers.

Here is a great recipe for Sangria with pomegranate juice. You get the benefits of pomegranate juice, red wine, orange juice and red grapes. I can’t think of a healthier more delicious combination.

Healthy Sangria Recipe

Makes 8 servings

1 cup pomegranate juice, chilled
1 bottle Rioja or Beaujolais red wine, chilled
1 cup orange juice
1/2 cup seedless red grapes frozen
1 orange thinly sliced
1 lime thinly sliced
1 cup seltzer or club soda, chilled

Combine the first 6 ingredients in a large pitcher. Let chill in refrigerator for 1 hour. Stir in seltzer, and pour sangria into ice-filled glasses

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What Are the Benefits of Eating Carrots

Justine — Wed, 22 Sep 2010 19:29:35 +0000

How to get the Benefits of Carrots

Carrots, available in any supermarket, are one of those vegetables with a multitude of healing properties and packed with vitamins. Carrots are rich in vitamins A, B, and C, and contain small amount of E and K as well as phosphorus, potassium, and calcium. What are the benefits of eating carrots? Read on..

General health – Carrots can be used to cleanse the system of various impurities, aid in preventing macular degeneration, relieve most skin problems, and help overcome many glandular disturbances. Use it every day if you are trying to regulate a menstrual period.

A small glass of pure carrot juice every day may help with stress, fatigue and illness of any kind.

Infant diarrhea – Carrot soup is a particularly good natural cure for infant diarrhea. It works by preventing the severe loss of body fluid and by supplying water to overcome dehydration. Cooked carrots are high in potassium (this mineral is needed during any illness), phosphorus, and sodium, and also contain pectin, a valuable anti-diarrhea aid The cooked carrots in soup coat the inflamed small bowel, soothe it, and thus promote healing. The soup increases peristalsis, slows down any diarrhea-creating bacteria growth, and also overcomes the need to vomit. Use carrot soup for an entire week, and meanwhile, as soon as the infant seems ready for additional food, you can add bananas to the diet.

Poultice – For a healing and antiseptic poultice for use on cuts, wounds, abscesses, and inflammations, use either raw, grated carrots or cooked, mashed carrots.

Here are some of research studies that show what are the benefits of eating carrots.

In a study attempting to prove the therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland showed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is consumed for three weeks.

A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found subjects that ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.

British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In another cancer related study, researchers found that eating carrots reduced the risk of colon cancer by as much as 24 percent.

Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

Did you know there are other foods you can eat which will help your digestive system stay healthy and will help with weight loss. See our postFoods that have Probiotic Bacteria and learn how just modifying your diet can improve your health and help you feel more energetic.

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What is Red Yeast Rice Used For

Justine — Fri, 12 Mar 2010 03:09:22 +0000

FDA on Red Yeast Rice

My friend who suffers from high cholesterol was recently prescribed red yeast rice supplements by her doctor. She is very happy to be taking a natural supplement as opposed to a drug.

Historically, red yeast rice has been used in China as both for food and a medicine. The use of red yeast rice in China was first documented in the Tang Dynasty in 800 A.D. It is made by fermenting a type of yeast called Monascus purpureus over red rice. In Chinese medicine, red yeast rice is used to lower cholesterol, promote blood circulation and aid digestive problems.

People with high cholesterol are usually given statin medication to help lower their levels of bad cholesterol or LDL. Research indicates that red yeast rice contains substances that are similar to prescription statin medications. One of these substances, called monacolin K, has the same makeup as the drug lovastatin.

The University of Maryland Medical Center cites several studies that support the ability of red yeast rice to lower cholesterol:

• A 2008 study compared a group of people with high cholesterol who took fish oil and red yeast rice with a group who took a standard dose of simvastatin. The red yeast rice was purchased directly from the manufacturer and contained lovastatin, but at a lower dose than what you would find in the prescription drug. Both groups saw a similar reduction in cholesterol levels.

• One study by the UCLA School of Medicine involved 83 people with high cholesterol levels. Those who received red yeast rice over a 12-week period experienced significantly lower levels of total cholesterol, “bad” LDL cholesterol, and triglycerides (fats in the blood) compared to those taking placebo. “Good” HDL cholesterol levels did not change in either study group.

• A study presented before the American Heart Association also showed that red yeast rice lowered LDL cholesterol. In the first study, 187 people had mild-to-moderate elevations in total cholesterol and LDL cholesterol. The study showed that treatment with red yeast rice reduced total cholesterol by more than 16%, LDL cholesterol by 21%, and triglycerides by 24%. HDL cholesterol also increased by 14%.

• In another 8-week study of 446 people with high cholesterol, those receiving red yeast rice had a significant drop in cholesterol levels compared to those who took placebo. Total cholesterol fell by 22.7%, LDL by 31%, and triglycerides by 34% in the red yeast rice group. HDL cholesterol increased by 20% in the red yeast rice group as well.

In Traditional Chinese Medicine, the dosage of dietary or supplemental red yeast rice is as high as 6,000 – 9,000 mg per day. But the appropriate dosage for adults may vary, depending on the form of the supplement.

This is not something you should buy over the counter. Due to the 2001 FDA decision, only a doctor may legally prescribe standardized red yeast rice extract. As such, health-food stores now selling this product are doing so illegally. People suffering from high cholesterol and/or heart disease may not be able to use red rice yeast. People with liver disease and those at risk for liver disease should not take red yeast rice. Ask your doctor if red yeast rice if appropriate for your condition.

If you want to know what foods you can eat to help lower your cholesterol see our post Foods To Lower Cholesterol

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Healthy Recipe for Blueberry Muffins

Justine — Tue, 09 Mar 2010 03:58:25 +0000

Best Blueberry Muffins Recipe

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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