If you like muffins but you’re concerned about all of the fat and calories found in traditional muffins, you’re not alone! We are too, and that’s why we rarely recommend them. Muffins are typically calorie-bombs that are the nutritional equivalent of cake. So when we found this recipe, that includes wholesome ingredients like bran flour, 100% grape juice, cinnamon, bananas and raspberries, and that are only 76 calories each (woot, woot!) we were excited to share it!
Raspberry Grape Mini Muffins
• Serves: 24
• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• ¾ cup whole wheat pastry flour
• ¾ cup bran cereal
• ½ cup brown sugar
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• ½ cup Welch’s 100% Grape Juice
• 1 ripe banana, mashed
• 1 egg
• 2 tbsp canola oil
• ½ tsp vanilla
• 1 cup raspberries
• Cooking spray
1. Preheat the oven to 350°F. Grease a mini muffin tin with non-stick cooking spray.
2. In a large mixing bowl, mix together the dry ingredients including flour, cereal, baking powder, baking soda and cinnamon.
3. In another bowl, beat together Welch’s 100% Grape Juice, banana, egg, oil and vanilla. Mix the wet ingredients into the dry ingredients until just combined. Fold in the raspberries.
4. Divide batter between muffin cups and bake for 18-20 minutes, until cooked through and a toothpick comes out clean when tested.
5. Cook on a wire rack before serving.
Nutrition per Serving:
Serving Size: 1 muffin
• 76 calories
• 2g fat
• 0g saturated fat
• 9mg cholesterol
• 85mg sodium
• 14g carbohydrates
• 2g fiber
• 8g sugar
• 3g protein
Here’s our favorite ingredient stand-outs and why you can feel good about indulging in them:
Bran cereal—unlike refined, processed grains, bran cereal is packed with fiber which helps to keep you feeling satisfied. Plus, it’s got a low glycemic index, so it won’t cause you to come crashing down after eating it (woohoo!). It also helps to lower your body’s bad cholesterol. And it’s never too soon for kids to start increasing their fiber and keeping their cholesterol in check!
Cinnamon—packed with disease fighting antioxidants, cinnamon is also great for regulating blood sugar and helps to fight diabetes. We sprinkle it on our oatmeal, in our kid’s milk, on our sweet potato and our popcorn—and in these muffins, yum!
100% Welch’s Grape Juice—thanks to the dark purple Concord grape, 100% grape juice helps support a healthy heart. Plus, many of the polyphenols in Concord grapes are the same as those found in red wine. Concord grapes deliver certain polyphenols (or plant nutrients) not found in many other colors of fruit.
Banana—rich in vitamin B6 and wholesome carbohydrates, bananas help to boost energy. They’re also packed with potassium and fiber to help to keep your heart healthy and they contain prebiotics to keep your digestive tract in good working order.
Raspberries—packed with potassium, they’re great for maintaining a healthy blood pressure level. And get this—thanks to their high antioxidant potential, they can increase metabolism while also decreasing fat absorption in the body (thank you phytonutrient rheosmin, aka, raspberry ketones!). You better believe that we’re psyched that research shows they may actually help in the fight against obesity!
The Nutrition Twins work with the grape juice industry.