Are you looking for ways to increase your fruit, vegetable, or fiber consumption? It is not as hard as you might think. Step it up a notch by adding one, two, or three extra fruits and vegetables to your recipes to increase the nourishment value. This increase of plant foods gives your body more tools to keep your skin clear, strengthen your immune system, and help your body run more efficiently.
“Cranberries are a rich source of procyanidins, a phytochemical that appears to prevent bacteria from sticking to the urinary tract and causing an infection.” UC Berkeley, Wellness Foods A to Z.
During the fall and winter months I try to take advantage of the seasonal fruits, cranberries and oranges being one of them. I do put peeled oranges and cranberries in my smoothies, but I sure do like cranberry orange muffins. These muffins are convenient for a healthy breakfast or snack to bring to work or school.
The boost in this recipe compared to traditional cranberry orange muffins is that it is made with:
– whole wheat flour
– olive oil
– fresh oranges with the fiber instead of bottled juice
– a carrot and an apple
This recipe contains three fruits and a vegetable, plus nuts. We boosted the nutrition level of this muffin to nourish our precious bodies.
Please note: When you add a fruit with a higher water content to your recipes, keep a close eye towards the end of baking time for you may have to bake it a couple minutes longer, so your product is not too moist.
This tasty muffin is denser in texture, but is satisfying and filling.
Step it up a Notch - Cranberry Orange Muffins
2 cups whole wheat flour
1 cup brown sugar
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
1/2 teaspoon sea salt
1/3 cup olive oil
3 teaspoons grated orange rind
2 cups fresh cranberries or frozen cranberries rinsed in warm water to room temp
1 large carrot or 1/2 cup carrots
1 apple (abnormally large apples, only use half)
1/2 cup chopped walnuts
Standard size paper baking cups
– Preheat oven to 400 degrees. Line muffin tins with paper baking cups.
– Mix flour, sugar, baking soda, baking powder, and salt together in a large bowl.
– Finely grate 3 teaspoons orange rind.
– Cut off orange peel, right under the white pith. Process oranges in food processor until liquified.
– Add to dry ingredients: olive oil, egg, orange rind, orange juice and blend together.
– Chop cranberries in food processor to small chunks. Add to batter.
– Chop carrot in food processor to very small pieces. Add to batter.
– Peel and core apple. Process apple in food processor to very small pieces. Add to batter.
– Add chopped walnuts. Mix batter evenly.
– Fill muffin cups with 1/4 cup batter for standard size muffin tins/cups.
– Bake at 400° for 22-25 minutes.
– Before transferring muffins to wire rack to cool, let muffins rest in muffin tins for 4 minutes.
– The aroma of the muffins are so enticing, however, muffins are easier to remove from paper baking cup when thoroughly cooled. It is worth the wait!
Enjoy! Blessings to your health!