Applesauce Spice Bran Muffins

Getting started on a new way of eating can be done slowly and gradually. Instead of using whole milk you can start using 2% milk. Six weeks later then switch to 1% milk, and 4-6 weeks after that start using skim milk. This small change alone will save lots of calories and will also cut down on saturated fat. You can do the same thing with brown rice. Instead of always using white rice start using brown rice occasionally. In 4-6 weeks use brown rice half the time, and in another 4 weeks only use brown rice. The same thing goes for whole wheat pasta. Start out by using it occasionally, but gradually use whole wheat pasta more and more until you are only using it instead of cooking with white pasta. If it takes 6 months to make these gradual changes that's fine. The main thing is to start now.
Cut yourself some slack and allow for cheating. It's not what you eat once in a while that will hurt you; it's what you eat on a regular basis that counts. If you can't live without that piece of chocolate cake, then eat it. Limit yourself to one moderate serving, and eat it slowly enjoying every bite. You need to be able to eat your favorite treats once in a while. Just knowing you can have whatever you want occasionally will help you to stay with this plan.

Applesauce Spice Bran Muffins
Applesauce makes these spicy muffins extra moist, and bran gives them extra fiber. Sometimes I add a cup of fresh cut up fruit to the recipe but they're good either way.

• 1 cup unsweetened applesauce
• 1/4 cup plus 2 tablespoons firmly packed brown sugar
• 1/4 cup canola oil
• 2 cups whole wheat flour
• 1 cup wheat bran
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1 egg
• 1/2 cup chopped walnuts

Follow these directions.

1. Spray the bottoms only of a muffin tin for 12 muffins
2. In a large bowl mix together the flour, bran, brown sugar, baking soda, salt cinnamon and cloves.
   
3. Make a well in the center of the dry ingredients and add the egg, applesauce, oil and walnuts. Mix until blended, but do not overmix. If mixture is too dry you may need to add a couple of tablespoons of non-fat buttermilk.
   
4. Spoon into muffin tin and bake in a pre-heated 375 degree oven for 25 to 30 minutes.
   
5. Let cool in muffin tin for 5 minutes and then turn out and finish cooling on wire rack.

Makes 12 muffins.