MANNA Monthly Recipe
February 2011

Monthly Health Tips  


Pumpkin is a great source of antioxidant betacarotene.


The new Dietary Guidelines for Americans recommends including more whole grains and this recipe provides a delicious way to try whole wheat flour. 


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Whole Wheat Pumpkin Apple Muffins

Makes 24 muffins

  • 3 c whole wheat flour
  • 2 tbsp cinnamon
  • 2 tsp baking soda
  • 1 tsp nutmeg
  • 2 c 100% pure pumpkin
  • 1/4 c light brown sugar
  • 2/3 c egg whites
  • 1/4 c canola oil
  • 1/2 c unsweetened apple sauce
  • 2 apples, peeled, cored, & diced
  • 1/4 c flax-seed meal
  • 1 tsp vanilla


1. Preheat oven to 350 degrees.

2. Combine dry ingredients in a large bowl: flour, baking soda, brown sugar, cinnamon, and nutmeg.

3. In a separate bowl combine flax-seed meal and egg whites. Stir and add all other wet ingredients: vanilla, pumpkin, canola oil, diced and peeled apples, and applesauce.

3. Pour batter into muffin pans lined with cupcake liners (about 2/3 full).

4. Bake in preheated oven for 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.


Nutritional information: Serving size: 1/24 of above recipe. 112 calories, 3.2 grams of fat, 2.9 grams of protein, 18.2 grams of carbohydrates, and 2.1 grams of fiber.

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