By the American Institute for Cancer Research

A cup of steaming coffee is an essential part of the morning routine for millions of Americans. Unfortunately, if your cup of Joe is purchased at a local coffee shop, buying a fat-laden muffin or other sweet treat to accompany that java has also become the norm. This week’s recipe for rich, moist muffins will help you satisfy your cravings while providing a nutritious foundation to start your day.

Muffins became popular in the 1800s when “muffin men” (think of the popular nursery rhyme) wandered through town streets at teatime ringing their bells and selling their baked goods. Some historians believe their name originated from the French word moufflet, meaning soft bread.

Today, “healthful” muffins bring to mind many images among critics – soft is not one of them. And, in fact, many attempts to create more nutritious muffins result in dry, dense and tasteless confections. Our solution? We’ve packed these muffins with applesauce, pineapple and raisins to ensure they are moist and have a light, sweet taste.

In addition, the recipe calls for a modest amount of coconut. Although large amounts of the tropical fruit can add lots of saturated fat, just a pinch can add tremendous flavor without much additional fat.

Oats, a rich source of dietary fiber, provide the muffins’ hearty texture. Studies indicate that oats may help protect against heart disease because the grain’s soluble fiber binds with cholesterol so there is less build-up on artery walls. Although they are considered a nutritional powerhouse, oats remain one the least eaten grains in America.

While usually eaten at breakfast, these muffins are wonderful any time of day. They are perfect for snacking and make a nice addition to the dinner table in lieu of traditional dinner rolls.

Oatmeal-Carrot Muffins

Canola oil spray
1 cup all-purpose flour
1 cup whole-wheat flour
1 tsp. baking powder
2 tsp. baking soda
1/4 tsp. salt
1 tsp. cinnamon
1/2 cup white sugar
1/2 cup brown sugar
/4 cup canola oil
1/2 cup applesauce
2 eggs plus 1 egg white, lightly beaten
1 tsp. vanilla extract
1/2 cup uncooked rolled oats
1/4 cup unsweetened, dried coconut flakes
1/2 cup raisins
2 cups shredded carrots
1 (8 oz.) can crushed pineapple, drained

Preheat oven to 350 degrees and lightly spray muffin tin with canola oil spray.

Mix all-purpose flour, whole-wheat flour, baking powder, baking soda, salt and cinnamon in a large bowl. Make a well in the center of the mixture and add white sugar, brown sugar, canola oil, applesauce, beaten eggs and vanilla. Mix until evenly moist.

Fold in oats, coconut, raisins, carrots and pineapple. Fill each muffin cup about 2/3 full with muffin batter. Bake 25 minutes or until a knife inserted in the center of a muffin comes out clean.

Makes 15 muffins.

Per serving: 190 calories, 6 g total fat (1.5 g saturated fat), 34 g carbohydrate,
4 g protein, 2 g dietary fiber, 270 mg sodium.