Recipe: Pumpkin-Apple-Chia Muffins

These muffins make great use of the tiny, nutritious dynamo — the chia seed. These little powerhouses are packed with omega-3s. The chia seed, an ancient grain from Mexico, also delivers high levels of heart-friendly fiber. So, when the craving for a muffin kicks in, make this moist, delicious recipe!

Ingredients

1 tablespoon ground chia seeds
1 1/2 cups whole wheat flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 tablespoons honey
15 ounces canned pumpkin
1/4 cup canola oil
1 tablespoon vanilla
3/4 cup chopped walnuts
1/4 cup water
1 cup firmly packed fresh apples, peeled and grated (5½ ounces by weight)

Instructions

1. Pre-heat oven to 350° F.
2. Combine the first six dry ingredients and mix with wire whisk.
3. In a separate bowl, combine pumpkin, canola oil, honey, vanilla, walnuts and water. Mix and then fold into dry ingredients.
4. Fold in fresh grated apple.
5. Scoop into paper cups placed in a medium-sized muffin tin and bake for 33 to 35 minutes.

Nutrition information (per serving)

Makes 12 Servings (1 muffin = 1 serving)

Calories: 180
Total fat: 10 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Carbohydrate: 19 g
Fiber: 4 g
Sugar: 5 g
Cholesterol: 0 mg
Sodium: 290 mg

— Developed by Michael Roizen, MD, and Chef Jim Perko.