TO ADD FIBER:

• Use whole-wheat pastry flour to replace ½ of the all-purpose flour that the recipe calls for. This pastry flour is made from soft wheat berries and has a lighter, finer texture than regular whole-wheat flour, making it perfect for baked goods.
• Regular whole-wheat can be substituted for ¼ to 1/2 of the all-purpose flour used in a recipe. Oat bran or oatmeal OR 100% bran cereal (ground to flour in a blender) can replace up to ¼ of the all-purpose flour. Oats impart a hearty, chewy texture,
• Be careful, whole grain flours can give a very dense, dry crumb.

TO REDUCE FAT and CHOLESTEROL:

• Use ¼ cup of canola oil or light olive oil instead of ½ cup of margarine. Light olive oil has no detectable "olive" taste when baked with other ingredients.
• Substitute unsweetened applesauce or pureed bananas or prunes for up to ½ half of the oil or margarine in the recipe. Because oil is in a more liquid form than margarine or butter, you can substitute less fruit puree or canola oil for butter or margarine (use about ¼ less).
• Replace cream with non-fat evaporated milk or fat-free half-n-half. There are many fat-free or low-fat dairy options available.
• Substitute two egg whites for one whole egg or try packaged egg substitute.
• Since fat gives a moist, tender crumb, the more fat replaced, the more the texture changes. A good rule of thumb is to not replace more than 1/3 of the original fat called for in the recipe.

TO REDUCE SUGAR:

• Begin by reducing the sugar by 1/3 in a recipe.
• For muffins you need at least 1 tablespoon per 1 cup flour to ensure a tasty product.
• When you reduce the sugar, use extra vanilla, cinnamon or nutmeg - these three impart a sweet flavor.
• When using artificial sweeteners, keep in mind that sugar does more than just sweeten a product, it also produces a tender, moist, golden brown muffin. Removing all sugar may produce a tough, flat, dry and gray product. Don't replace more than ½ the sugar with a sweetener.
• Acesulfame-potassium sweetener or sucralose sweetener are the best options for baked goods.
• Fruit purees and fruit juices can be used to replace sugar, but it becomes a challenge to get the liquid balance correctly in the recipe.

TO REDUCE SALT:

Unless you're making a yeast based muffin, you can omit the salt in most recipes.

For more information on adapting your favorite holiday recipes, contact your local University of Missouri Extension Center or Susan Mills-Gray directly at Mills-GrayS@missouri.edu.

Enjoy the following low-fat, low-sugar muffin recipes!

Carrot Oatmeal Muffins

1 cup skim buttermilk
1 cup dry oatmeal
¼ cup brown sugar
2 egg whites or ¼ cup egg substitute
1 cup finely grated carrots
½ cup raisins
1 tsp. cinnamon
½ cup unsweetened applesauce
¼ cup nonfat plain yogurt
½ cup oat bran, dry
1 cup wholewheat flour
1 tsp. baking soda

Mix buttermilk and oatmeal and let stand until liquid is absorbed. Add sugar, egg, carrots, raisins, cinnamon, applesauce and yogurt. Mix well. Add remaining ingredients and mix well. Spray muffin tins with non-fat cooking spray and fill. Bake at 375 degrees for 20-25 minutes. Yeild: 12 muffins

Per serving (1 muffin) : 132 calories, 1 gm fat, 5 gm protein, 28 gm carbohydrate, 0 mg cholesterol, 104 mg sodium, and 3 gm dietary fiber.

Chocolate Cherry Muffins

2 cup flour
½ cup sugar
3 ½ tablespoon cocoa powder
1 tablespoon baking powder
2 egg whites or ¼ cup egg substitute
1 cup skim milk
¼ cup canola oil
2 and ½ cup fresh cherries

Mix together dry ingredients together, set aside. Mix egg, milk and oil well. Add to dry ingredients until just moistened. Fold in cherries. Spray muffin tins with non-fat cooking spray and fill. Bake at 400 degrees for 20-25 minutes. Yeild: 12 muffins

Per serving (1 muffin) : 175 calories, 5 gm fat, 4 gm protein, 21 gm carbohydrate, 0 mg cholesterol, 157 sodium, and 2 gm dietary fiber.

Applesauce Oatmeal Muffins

1 ½ cup dry oatmeal
2 ½ cup bran flakes, finely crushed (measure, then crush)
¾ teaspoon cinnamon
¾ teaspoon baking soda
2 tablespoons canola oil
1 egg white
1 teaspoon baking powder
1 cup unsweetened applesauce
½ cup skim milk
½ cup brown sugar

Combine all ingredients until moistened. Spray muffin tins with non-fat cooking spray and fill. Bake at 400 degrees for 20-25 minutes. Yeild: 12 muffins

Per serving (1 muffin): 135 calories, 3 gm fat, 3 gm protein, 24gm carbohydrate, 0 mg cholesterol, 164mg sodium, and 3 gm dietary fiber.