Apple-bran muffins

Bran muffins never tasted so good or boasted so many healthy ingredients. Applesauce keeps these low-fat, fibre-rich treats moist and tender. If you bake a batch on the weekend, you can wrap the leftovers individually in plastic wrap and freeze them so you can enjoy wholesome, homemade muffins on busy weekday mornings.

Preparation time: 20 minutes

Baking time: 20 minutes

Makes 12 muffins

• 2 large eggs 100 g (1/2 c) packed light brown sugar
• 250 ml (1 c) unsweetened applesauce
• 175 ml (3/4 c) low-fat buttermilk
• 125 ml (1 c) unprocessed wheat bran
• 45 ml (3 tbsp) canola oil
• 5 ml (1 tsp) vanilla extract
• 130 g (1 c) whole wheat flour
• 100 g (3/4 c) all-purpose flour
• 7 ml (1 1/2 tsp) baking powder
• 2 ml (1/2 tsp) baking soda
• 1 ml (1/4 tsp) salt
• 10 ml (2 tsp) ground cinnamon
• 1 ml (1/4 tsp) ground nutmeg
• 120 g (1 c) chopped peeled apple (1 medium)
• 45 g (1/3 c) chopped walnuts

1. Preheat the oven to 200°C (400°F). Coat 12 standard muffin cups with cooking spray.
2. In a medium bowl, whisk the eggs and brown sugar until smooth. Add the applesauce, buttermilk, bran, oil and vanilla and whisk until blended.
3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg. Add the egg mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in the apple. Spoon the batter into the muffin cups and sprinkle with the walnuts.
4. Bake until the tops of the muffins spring back when touched lightly, 18 to 22 minutes. Let cool in the pan on a rack for five minutes, then loosen the edges of the muffins and turn out onto a wire rack. Let cool slightly before serving. One serving is one muffin.

Per serving: 194 calories, 5 g protein, 31 g carbohydrates, 4 g fibre, 7 g total fat, 1 g saturated fat, 36 mg cholesterol, 194 mg sodium.

To thaw a frozen muffin, remove the plastic wrap, wrap in a paper towel and microwave on defrost (20 percent power) for one to two minutes. To thaw in the oven, wrap in foil and bake at 150°C (300°F) for 25 to 35 minutes.