Low Glycemic Snacks

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Having low glycemic snacks handy will help you stay on track when hunger hits. And they can be great for a quick on-the-go breakfast or lunch.

Orange Breakfast Muffins

These muffins are great for mornings when you're running short on time. I also love them for a quick snack. You can make regular sized muffins or mini-muffins. I freeze them individually in Ziploc® bags and just quickly defrost in the microwave for an instant breakfast you can eat on-the-go.


1 1/2 cup oat bran
1 cup whole wheat flour
1 cup ground flaxseed
1 cup wheat bran
1 tbsp baking powder
1/2 tsp salt
2 medium seedless oranges, peeled
1/2 cup SPLENDA® brown sugar blend
1 tbsp lemon juice plus enough skim milk to make 1 cup (or 1 cup buttermilk)
1/2 cup extra virgin olive oil
2 whole eggs (or 4 egg whites)
1 tsp baking soda
3/4 cup chopped walnuts
3/4 cup raisins (optional)


Preheat oven to 375 degrees. Spray muffin pan with non-stick spray. Measure 1 tbsp lemon juice into a measuring cup and pour in skim milk for a total of one cup. Do not stir. Allow to sit for 5 minutes. Alternatively, you can simply use 1 cup of buttermilk if you have this ingredient on hand.

Mix together the first six ingredients in a large bowl: oat bran, whole wheat flour, flaxseed, wheat bran, baking powder and salt.

In a blender or food processor, blend oranges, brown sugar substitute, milk, oil, eggs, and baking soda until well combined.

Create a well in the middle of the dry ingredients. Pour the orange mixture into the dry ingredients and stir until well mixed.

Add walnuts and raisins (if desired) and mix.

Fill muffin compartments approximately 3/4 full. Bake 20 minutes for regular muffins. Note: mini-muffins will take less time.

Raspberry Yogurt Muffins

These muffins make for perfect low glycemic snacks. You can substitute the raspberries in this recipe for blueberries or another type of berry if preferred. You can use the recipe for regular sized muffins or mini. Keep in mind that mini-muffins will not take as long to cook.


3/4 cup canola oil
1/3 cup SPLENDA® brown sugar blend
3 eggs (or 6 egg whites)
2 cups plain, fat-free yogurt
2 1/2 cups rolled oats
3 cups whole wheat flour
1 tsp baking soda
1/4 tsp salt
2 cups frozen raspberries


Preheat oven to 350 degrees. Spray muffin pan with non-stick spray. In a large bowl, combine oats, flour, baking soda and salt. Set aside.

In another bowl, lightly beat oil and sugar to mix. Add eggs, one at a time and beat. Mix in yogurt.

Add wet mixture to dry ingredients and mix together. Do not over mix. Fold in raspberries.

Fill muffin compartments 3/4 full. Bake approximately 20 minutes.

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