Muffins are staples in our recipe books and on the internet. However, when we examine the ingredients, we realize that some contain a large amount of sugar and fat. Should we completely avoid this type of food if we want to adopt a healthy diet?
The answer is no, of course. In reality, whenever we prepare a recipe at home, it has a high chance (I would even say 99.9%) of being healthier than opting for a packaged product. However, it is possible to improve certain recipes to make them more nutritious and nourishing. This applies not only to muffins but also to cookies, breads, and cakes. Here are 5 ways to make these recipes healthier:
1. Add Fruits or Vegetables
Fruits and vegetables are packed with vitamins and minerals, so it's advantageous to incorporate them into our recipes. Blueberries, pineapple, pears, raspberries, strawberries, bananas, peaches, and many others can be added to muffins. And what about vegetables? Well, yes! Carrots, zucchini, sweet potato, squash, and beets yield excellent results and add an extra touch of nutrition.
2. Add Fibre
Using whole wheat flour is an excellent way to add fibre to our recipes. You can also replace a quarter cup of white flour with wheat bran. Nutri-blend flour, which contains more fibre than traditional white flour, allows you to add fibre without the kids even noticing!
3. Favour Good Fats
Butter can be replaced with oil or non-hydrogenated margarine. This way, we use sources of good fats, unlike butter, which should be consumed in moderation. Healthy fats, such as those found in olive oil, avocado, and nuts, are beneficial for our health.
4. Reduce the Amount of Sugar
Whether it's white sugar, brown sugar, honey, maple syrup, or agave syrup, sugar is perceived the same way by our bodies. It's possible to reduce the amount of sugar by 25% without having a big impact on the final result. To compensate for the reduction in sugar, it's necessary to slightly decrease the amount of liquid in the recipe. You can also use fruit puree (apples, bananas, prunes, figs, pears, etc.) to naturally sweeten our recipes.
5. Reduce the Amount of Fat
If a recipe isn't already a "health" version, you can reduce the amount of fat by one-third or half without making any other adjustments to the recipe. Fats can also be partially (or completely) replaced with fruit puree or yogurt, which helps reduce the fat content while maintaining the moist texture of the muffins.
By adopting these modifications, you can enjoy delicious muffins while promoting a more balanced diet. Don't hesitate to experiment and adapt your favorite recipes to make them healthier. This will allow you to take care of your health while indulging yourself.
In conclusion, it's not necessary to completely avoid muffins if you want to adopt a healthy diet. By cooking at home, you have control over the ingredients you use. By adding fruits, vegetables, fibre, and favouring good fats while reducing the amount of sugar and fat, you can transform your muffins into a nutritious and delicious option. Taking care of yourself in terms of food doesn't mean depriving yourself, but rather making informed choices that support our overall well-being. So, put on your aprons and enjoy healthy and tasty muffins!