A Fun Fruit Salsa – Mango Tango Black Bean Salsa

Mango Tango Black Bean Salsa

I’m always looking for a dip that is tasty and healthy to enjoy with my family and friends. Salsa recipes with fruit are always a hit because they provide the perfect combination of sweet and savory. This Mango Tango Black Bean Salsa recipe from the Canned Food Alliance is easy to make, provides protein and fiber from the black beans, tastes amazing, and will be a great addition to your recipe collection. See my notes at the end for some of my tips when making this recipe.

Mango Tango Black Bean Salsa Recipe

8 Servings
Recipe courtesy of the Canned Food Alliance

Ingredients:

  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) mango slices, drained, cut into 3/4-inch cubes*
  • 1 can (7 ounces) corn with peppers, drained**
  • 1/4 cup finely chopped onion
  • 1/4 cup coarsely chopped fresh cilantro
  • 2 tablespoons lime juice***
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground cumin

Directions:

  1. Combine beans, mango, corn, onion, and cilantro in a medium bowl.
  2. Stir in lime juice, garlic powder and cumin.
  3. Serve.

Kayla’s Notes:
*I substituted 1 fresh mango cut into dices for the canned mango. Check out my “Simple Tips for Cutting a Mango” blog post with a video to learn more.

**In the grocery store, I could only find an 11 ounce can of corn with peppers, so I just used the whole can in the recipe to help me reduce food waste. It still turned out great!

***The average lime yields about 2 tablespoons lime juice. Using about a teaspoon more or less than this amount shouldn’t affect the flavor of the recipe. If you get more than this, Alice Henneman, from Cook It Quick, suggests adding it to your orange juice for a mini flavor boost.

Thanks to the Canned Food Alliance for inspiration! Find more canned food recipes and tips at mealtime.org.


Fun Fact:
Did you know my state of Nebraska is 4th in the nation in black bean production? Way to go Nebraska!


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Simple Tips for Cutting a Mango

Have you ever tried cutting a mango? It is not simple at first, but not impossible. One of my recipes called for fresh mango, and I had never cut a mango before. In the beginning, it was a disaster. I finally found an easier way to cut mangos, so I created a video. With a little practice, you will become a mango cutting machine in no time! Remember to always wash produce before cutting it. Check out this video to learn a few simple tips to help you cut a mango into dices.

Not for sure if the mango is ripe? The National Mango Board has great tips on how to choose a mango.

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5 Ways to Make a Healthier Trail Mix with Recipe

Looking for a snack that is simple and healthy? Trail Mix is a perfect snack to eat on the go or at home. It does not require refrigeration, so it can be tucked away in your office desk drawer or packed in a bag when you need a quick snack. Be careful though, some trail mix recipes may not be healthy. When making a homemade trail mix, you are in control of the ingredients. Follow these 5 strategies to make a healthier trail mix.

Make Your Own Trail Mix

1. Choose Whole Grains

Whole grain cereals with low amounts of sugar or air-popped popcorn make a great addition to a healthy trail mix. Whole grains are healthier than refined grains since they are packed with the following nutrients: zinc, magnesium, B vitamins, and fiber. Look for products that include a whole grain stamp or whole-grain ingredients such as brown rice, buckwheat, bulgur, millet, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, sorghum, whole-grain triticale, whole oats, whole wheat, and wild rice.

2. Add Dried Fruit

Dried fruit can help you reach your daily recommendation of fruits. A ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. Dried fruit are naturally sweet, so remember to avoid products that include added sugars such as sugar or corn syrup in the ingredient list to avoid extra calories.

3. Include Protein

Snacks high in protein may help provide satiety and appetite control. Include your favorite nuts and seeds to add protein to your mix. My favorites would include almonds, cashews, pumpkin seeds, or sunflower seeds. Buy them unsalted to help keep your sodium intake low!

Trail Mix Ingredients

4. Dash of Sweet

A lot of people like a sweet and salty trail mix. Including a dash of sweet can be part of a healthy snack, in moderation. My favorite sweet to add is dark chocolate because it has antioxidants that may help to lower blood pressure and LDL cholesterol. Choose dark chocolate that has at least 70% cocoa in order to receive the most health benefits with not as much fat and sugar as other chocolates. Otherwise, you can include a dash of candy coated chocolates.

5. Remember Portion Control

Depending on your ingredients, calories can add up fast and the trail mix can turn into a high-calorie snack. Nuts & seeds have a lot of calories, but provide many nutrients and healthy fats. Candy has a lot of empty calories, which are calories from solid fats and/or added sugars that provide little or no nutrients. Choosing higher calorie ingredients means  you have to pay attention to portion size. Snacks usually range from 100-200 calories. Don’t forget to eat the right portion size that fits your calorie needs in order to not gain weight. A 1/4 cup of trail mix will usually provide you with the right amount of calories and nutrients to make it a healthy snack.

Homemade Trail Mix Recipe

Below is a trail mix recipe that I like to use personally and share with my nutrition classes for all ages. You can even see a video after the recipe that I created to help promote trail mix as a quick and healthy on-the-go snack. Try the recipe for yourself, and let me know the results. If you have a favorite recipe to use, post that as well. I would love to have your feedback.

Trail Mix Recipe

Trail Mix Recipe

Makes 32 Servings

Ingredients:

  • 4 Cups Whole Grain Cereal (I like to use Quaker Oatmeal Squares)*
  • 1 Cup Dried Cranberries
  • 1/2 Cup Raisins
  • 1/2 Cup Banana Chips
  • 1 Cup Almonds
  • 1 Cup Dark Chocolate Chips

Directions:

  1. Add all ingredients in a large bowl.
  2. Stir to mix.
  3. Pour 1/4 cup trail mix into a snack-size storage bag.

I used SuperTracker’s My Recipe to analyze this recipe for nutrient information and food groups.

Nutrition Information per Serving: 107 Calories, 5g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 35mg Sodium, 17g Total Carbs, 9g Sugars, 2g Protein

Food Groups: Fruits 1/4 cup and Protein Foods 1/2 oz.

Trail Mix Video

Did You Know?

August 31st is National Trail Mix Day! Find more recipe ideas from Nebraska Extension’s Food Calendar.

National Trail Mix Day

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

References:

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10 Tips for Eating Healthy on a Budget

Eating healthy is so expensive! Or, so I hear. I’m going to share with you 10 tips to help you eat healthy on a budget. It all starts with remembering the 3 P’s – Plan, Purchase, and Prepare.

10 Tips for Eating Healthy on a Budget Blog Graphic

Plan

Tip #1: Make a Food Budget

Determine your food budget by completing, “Family Budgets: Developing a Spending Plan that Works.” Next, figure out how much money you can spend for each trip to the store. If you shop weekly, then take your monthly food budget and divide by four. Remember to follow your food budget.

Tip #2: Plan Meals

MyPlate, Healthy

MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image—a place setting for a meal. Before you eat, think about what goes on your plate or in your cup or bowl.

Taking the time to plan your meals ahead of time can help you save money and calories. Planning healthy meals is easier when you follow the MyPlate guidelines.

Follow these steps when planning your meals:

  • Explore your cupboards and refrigerator to create a list of food items already on hand and try to include them in your meals at the beginning of the week.
  • Try to incorporate the five food groups: protein, grains, fruit, vegetables, and dairy.
  • Look at the weekly grocery store ads and coupons for cheaper meal ideas.
  • Add stews, casseroles, or stir-fries for budget-friendly meals.
  • Use beans in recipes for a few meatless meals.
  • Incorporate Low-Cost Recipes:
    1. Budget Friendly Recipes via Nebraska Nutrition Education Program
    2. Healthy, Low-Cost Recipes via What’s Cooking? USDA Mixing Bowl
    3. Sample 2-Week Menus – Designed for cost-conscious consumers seeking healthy options, which includes menusgrocery list, and staple list via ChooseMyPlate.gov
    4. Steps to Healthy, Economical Meals via ChooseMyPlate.gov
  • Use a piece of paper, calendar, menu planning board, or app to create weekly or monthly meal plans.

Create a Grocery Game Plan Weekly Calendar

Tip #3: Make a Shopping List

  • Create a shopping list after you’ve planned meals by writing down the foods you need to buy and how much.
  • Shop quicker by grouping items according to the store layout.
  • Stick to your shopping list to help control spending and avoid impulse purchases.
  • Write your list on paper, enter it into a computer program or a free mobile app. My favorite free grocery list app is Grocery iQ.*

Create a Grocery Game Plan Grocery List

Purchase

Sliced Apples with Almond ButterTip #4: Eat Before You Shop

If you are hungry when you shop for groceries, you are likely to buy more and not stick to your shopping list. Before heading to the grocery store, eat a healthy snack such as trail mix, apple slices with peanut butter, a piece of fruit, or whole-grain crackers with low-fat cheese.

Tip #5: Affordable Fruits & Vegetables

Buying fresh fruits and vegetables in season usually costs less and tastes better. Frozen and canned fruits and vegetables are great low-cost choices year-round if you select these options:

  • Canned vegetables with less salt (low sodium or no salt added)
  • Canned fruit with less sugar (in water or 100% fruit juice)
  • Frozen fruits and vegetables without added sauces and sugar

Stir Fry VegetablesTip #6: Buy Store Brands

Store brands and name brands are packaged differently, but have nearly the same ingredients. Many people may not realize national brands actually produce and package a wide variety of store-brand products. Store brands are usually the better deal without sacrificing taste

Tip #7: Compare Unit Prices

Compare products for the best deal by looking at the unit prices, which show the price per pound or ounce. It is usually listed on the price tag. Larger containers usually have the best unit price, but if it spoils before you are able to eat it, then it is not the best buy.

Unit Price - Store Brand versus Name Brand

Tip #8: Limit Extras

Limit buying foods that have no nutritional value such as soda, candy, and chips. Concentrate on buying foods that contain a lot of nutrients such as fruits, vegetables, whole grains, lean meats, beans, and low-fat or non-fat dairy products. Don’t forget to read the Nutrition Facts label to compare items in order to select the healthiest option.

Tip #9: Buy in Bulk

Buying in bulk usually saves money as long as you have the space. Check your storage space before deciding to stock up on frozen or shelf stable foods. Purchase family packs of chicken, steak, or fish if you have enough freezer space. Buy large quantities of canned or frozen fruits and vegetables when they are on sale. For fresh foods, buy only the amounts you can use before they spoil.

Prepare

Tip #10: Prepare Meals at Home

Save money by planning and preparing meals at home instead of eating out. When you have a busy week ahead, save time by preparing some meals over the weekend. Make a couple of main dishes to use early in the week or freeze for busy nights when you need a quick meal. Pre-wash and pre-cut fruits and vegetables for easy meal prep later or healthy snacks on the go. Plan to use leftovers to save money and avoid food waste

Prep Meals Ahead of Time

I like to prep my meals on Sunday afternoon and separate the foods into smaller containers, so they are ready to take for my lunch at work.

Additional Healthy Eating on a Budget Resources:

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

References:

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DIY FitBall: A Fun Fitness Activity

Learn how to make your own FitBall for a quick physical activity break! #UNLFoodFitness #Nebraska4H

FitBall

Do you need a quick physical activity break or game to help make fitness fun for youth? I created a fitness activity, which I call FitBall, to help incorporate physical activity breaks during my middle school summer nutrition program. A three-five minute physical activity break helps everyone get moving and energized while providing a quick “brain break” that helps students stay focused on learning. Middle school and elementary students enjoy playing this fitness activity.

FitBall Activity

Similar to hot potato, Fitball is a fun activity that can be used as a physical activity break or game for youth.

 Supplies:

  • FitBall (learn how to make one)
  • Music on a device (I like to use Spotify* or Pandora* on my iPad)
  • Speakers (I like to use a Bluetooth Speaker to connect with my iPad)
  • DJ –  in charge of starting/stopping the music during the game

Directions:

  1. Participants arrange themselves in a circle.
  2. DJ starts the music and participants will hand or toss the beach ball from one person to the next while the music is playing.
  3. DJ will randomly stop the music.
  4. The person left holding the FitBall when the music stops will pick the fitness activity that is closest to their right thumb.
  5. The group will complete the chosen fitness activity, but make sure everyone has the appropriate space before starting the activity.
  6. Return to your group circle and continue playing the game as time allows.

My Tips:

  • If an exercise is chosen that has already been done during that activity, I recommend the participant to pick the closest exercise that has not been completed.
  • Participants will be tempted to hit the ball like a volleyball and may cause the activity to become louder due to students getting excited. If you would like a calmer game, instruct students that they cannot hit the ball.

 


DIY FitBall

Supplies:

Directions:

  1. Air up beach ball.
  2. Using a permanent marker and the list of fitness activities below, write 3-4 fitness activities per color panel on a 12-inch beach ball.

List of Fitness Activities

Modify or change exercises as needed, but I would recommend including at least 3 exercises per panel.

  •  Yellow Panel
    1. 5 Squats
    2. 10 Toes Touches
    3. 10 Arm Circles (Backward)
  • Orange Panel
    1. Run in Place for 10 counts
    2. 5 push-ups
    3. Stork Stand (Hold each leg for 5 counts)
    4. 5 Side to Side Jumps
  • Green Panel
    1. 5 jumping jacks
    2. 10 sit-ups
    3. Butterfly Sit (Hold for 10 counts)
  • White Panel
    1. Straddle Sit (Left, right, center for 5 counts each)
    2. 10 Lunges (Alternating Legs)
    3. 10 Shoulder Rolls (Forward 5 times & backward 5 times)
  • Red Panel
    1. 10 Arm Circles (Forward)
    2. Side Arm Stretch (Hold each arm for 5 counts)
    3. 5 Forward and Backward Jumps
  • Blue Panel
    1. 5 Jumps to the Sky
    2. Hop on 1 Foot (5 Hops per foot)
    3. Upward Arm Stretch (Hold for 10 counts)

Spotify

  • Advantages
    1. Free version, but will play ads
    2. Create your own playlists or follow others
  • Disadvantage
    1. Cannot disable explicit songs, so create your own playlist instead of playing a radio station in order to know the songs are safe to play in educational settings
  • See more info at www.spotify.com
  • Need song ideas? Check out &/or follow my “Get Fit Day Music for Youth” Spotify playlist that I used for one of my recent events:


Pandora

  • Advantages
    1. Free version, but will play ads
    2. Can disable explicit songs
      1. Under you account, click your email address (or name) in the top right corner and select Settings.
      2. Under “Explicit content filter” click “No. Do not allow explicit content.
      3. Click the Save Changes button when finished.
      4. Learn how to change the setting for your phone or tablet at http://help.pandora.com/customer/portal/articles/24645-enable-explicit-filter.
  • Disadvantage
    1. Cannot create your own playlist
  • Need playlist ideas for youth? I recommend the following radio stations:
    1. Today’s Hits Radio
    2. Today’s Country Radio
  • Customize your radio station by clicking “thumbs-up” or “thumbs-down” if you like or dislike a song being played.
  • See more info at www.pandora.com

Check out my Pinterest board for more ideas


Nebraska Extension & 4-H Logo*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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Banana Delight: A Simple & Healthy Snack or Dessert

Learn how to make a simple and healthy snack or dessert that both kids &/or adults love! #kidseatright #UNLfoodfitness

Banana DelightI stumbled upon Banana Delight this past summer when I was looking for healthy recipes to utilize during my Kids in the Kitchen 4-H Workshop. The recipe was located within a Nebraska 4-H Curriculum called, “Making Food for Me Helper’s Guide.” I chose to have the youth prepare this recipe for a dessert as part of their meal. It is a healthier dessert since one serving has 3/4 cup of fruit towards your daily recommended intake.

Last week, I decided to have middle school students prepare Banana Delight as a healthy snack during my 4-H Food Smart Families class at a local school. They were super easy to make in the classroom, and at the end of the class, the students voted “No Thank You,” “Liked It,” or “Loved It” towards Banana Delight. All 17 students voted “Loved It!” Plus, several youth told me the following week that they made this recipe with their family. So, I say the recipe is a winner! Let me know if you have the same success as I have with this recipe.

4 reasons I love this recipe:

  1. Easy to Make (Only 4 ingredients)
  2. Healthy (118 calories/serving and 3/4 cup of fruit)
  3. Tastes Great (Kid approved)
  4. Budget Friendly ($0.41/serving)

Want to make an even healthier version? Substitute 2 tablespoons of low-fat vanilla yogurt for 2 tablespoons of whipped topping. This will add 27 calories to the recipe, but you will gain more healthy nutrients like protein and calcium instead of saturated fat!   Two tablespoons of whipped topping has 25 calories with 1.5 grams of saturated fat and 2 grams of sugar, so in moderation it can be part of a healthy lifestyle.

Here is the recipe…

Banana Delight

Makes 2 Servings

 Ingredients:

  • 1 large ripe banana
  • 2 pineapple slices (Canned in 100% pineapple juice)
  • 4 tablespoons whipped topping
  • 2 maraschino cherries

Directions:

  1. Cut bananas in half lengthwise. Cut each half cross-wise.Cut Bananas
  2. Place one pineapple slice on a plate.Pineapple Slice
  3. Top with 2 banana slices.Top with Banana Slices
  4. Top banana slices with 2 tablespoons of whipped topping and a cherry. ENJOY!Top with whipped topping and cherry

Additional Resources to Check Out:

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

Printer-Friendly Recipe

Banana Delight

Makes 2 Servings

 Ingredients:

  • 1 large ripe banana
  • 2 pineapple slices (Canned in 100% pineapple juice)
  • 4 tablespoons whipped topping
  • 2 maraschino cherries

Directions:

  1. Cut bananas in half lengthwise. Cut each half cross-wise.
  2. Place one pineapple slice on a plate and top with 2 banana slices.
  3. Top banana slices with 2 tablespoons of whipped topping and a cherry.

Nutrition Information per Serving: 118 Calories, 3g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 25g Total Carbs, 18g Sugars, 1g Protein

Food Groups: Fruits 3/4 cup

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Applesauce Oatmeal Muffins with Blueberries… “The Best Muffins Ever”

Applesauce Oatmeal Muffins with Blueberries

Are you looking for a quick & healthy grab-n-go breakfast or snack idea? Then this recipe is for you! These Applesauce Oatmeal Muffins with Blueberries are easy to make, healthy, and tastes amazing!

I was trying to find the perfect muffin recipe for a group of middle school students, who attended my 10-hour nutrition education program during the month of June. This program was available thanks to the 4H Food Smart Families grant from National 4-H Council and the ConAgra Foods Foundation. I wanted to find a recipe with mostly whole grains that the students would love!

I found a recipe for “Applesauce Oatmeal Muffins” on UNL Extension’s Food Website, but I decided to modify the recipe by adding more whole wheat flour and using blueberries instead of raisins. I decided to name them “Applesauce Oatmeal Muffins with Blueberries.” So original, right?

The youth prepared 2 dozen muffins some with blueberries and some without for the food prep lesson. They were anxiously waiting for them to get out of the oven while they were doing other homework. After serving them with a cup of 1% milk, they asked for them to be part of a snack again. The muffins turned out to be a HIT with the youth!

I ended up making 4 dozen muffins for this program. It was about 50/50 if they liked the muffins better with or without blueberries. I would say they were a success!

One student even claimed, “These are the best muffins ever!”

I enjoyed witnessing youth make healthier choices as a result of this program! Learn more about my experience from the Beatrice Daily Sun newspaper article, “Students receive lesson in nutrition.”

Here is the recipe….

Applesauce Oatmeal Muffins with Blueberries

Makes 12 Muffins

Ingredients:

  • 1/3 cup vegetable oil
  • ½ cup brown sugar, lightly packed
  • 1 egg
  • 1 cup applesauce, unsweetened
  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • ½ teaspoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup frozen blueberries, optional
  • 1 cup quick-cooking oatmeal

Directions:

  1. Preheat oven to 350°F.Preheat Oven to 350
  2. Combine oil, brown sugar, applesauce, and egg in one bowl, mixing well.Measuring liquid ingredients
  3. Combine dry ingredients (flours, oatmeal, cinnamon, baking powder, baking soda, and salt) in another bowl, mixing well. If you didn’t mix them before combining with the liquid ingredients, when baked, the muffins will likely get tunnels inside.Measure dry ingredients
  4. Combine dry and wet ingredients, by hand with a wooden spoon, just enough to blend. Batter should still be lumpy, don’t try and smooth it. DO NOT OVERMIX. Only 10-15 strokes are needed to moisten the ingredients. This process is called the “muffin mixing method,” which is when you mix liquid and dry ingredients separately then combine them with as few stirs as possible to prevent gluten formation.Combine wet and dry ingredients.
  5. Blend in frozen blueberries. You can use fresh blueberries if you like. I usually have frozen blueberries in my freezer, and I think they taste great in baked goods or smoothies.Blend in blueberries
  6. Spoon into 12 muffin cups. I like to measure a 1/4 cup of batter for each muffin cup. I take a spoon if I need to take some batter out of a cup if it is too full. Try to fill cups evenly for best baking results.Making muffins
  7. Bake at 350°F for 25-30 minutes.Muffins ready to bake
  8. Muffins are done when a toothpick inserted near the center comes out clean.Muffin Test for Doness
  9. Remove from oven and cool.Cooling Rack
  10. Store muffins in a covered container or plastic storage bag to prevent them from drying out. Pair it with a glass of 1% or skim milk for a healthy grab-n-go breakfast.Muffin Storage

Variations to the Recipe that I have tried and loved!

  • Plain… without blueberriesApplesauce Oatmeal Muffins
  • Add dark chocolate chips instead of blueberriesApplesauce Oatmeal Muffins with Dark Chocolate Chips

Applesauce Oatmeal Muffins with Blueberries

Makes 12 Muffins

Ingredients:

  • 1/3 cup vegetable oil
  • ½ cup brown sugar, lightly packed
  • 1 egg
  • 1 cup applesauce, unsweetened
  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • ½ teaspoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup frozen blueberries, optional
  • 1 cup quick-cooking oatmeal

Directions:

  1. Preheat oven to 350°F.
  2. Mix together oil, brown sugar, applesauce, and egg.
  3. Combine dry ingredients (flours, oatmeal, cinnamon, baking powder, baking soda, and salt) in another bowl, mixing well.
  4. Combine dry and wet ingredients, by hand with a wooden spoon, just enough to blend. Batter should still be lumpy.
  5. Blend in frozen blueberries.
  6. Spoon into 12 muffin cups.
  7. Bake at 350°F for 25-30 minutes. Muffins are done when a toothpick inserted near the center comes out clean.
  8. Remove from oven and cool.
  9. Store muffins in a covered container or plastic storage bag to prevent them from drying out.

Nutrition Information for 1 muffin: 159 Calories, 7g Total Fat, 1g Saturated Fat, 18mg Cholesterol, 152mg Sodium, 22g Total Carbs, 9g Sugars, 3g Protein

Food Groups for 1 muffin: Grains 1 oz., Fruits 1/4 cup, and Oils 1 tsp.

*I used SuperTracker’s My Recipe to analyze this recipe for nutrient information and food groups.

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