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Weight Loss Recipe: Carrot and Zucchini Muffins By Kim Beardsmore Who said weight loss food is boring?! Our Carrot and Zucchini Muffins provide the perfect mid-afternoon energy pick and are still packed with health enhancing nutrients. One cup of zucchini has about 35 calories. It contains about 340 milligrams of potassium, 530 International Units of vitamin A and 70 milligrams of phosphorus. The daily recommendation for women over age 20 for vitamin A is 4,000 International Units, and 800 milligrams of phosphorus. There are no recommendations for potassium. However, one cup of tomato juice has 535 milligrams of potassium, a cup of strawberries has about 250, a banana has 450 and a slice of honeydew has 350. Zucchini is a good source of fiber with 4 grams per cup. Be sure to include the peel to get all the fiber. Adults should get 20-30 grams of dietary fiber from their daily diet. Carrots are nutritional heroes, they store a goldmine of nutrients. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A. Ingredients: 2/3 cup skim milk 1 egg 2 tablespoons canola oil 2 cups self raising flour 2 tablespoons sugar 1/2 cup carrot, shredded 1/2 cup zucchini, shredded Directions: Heat oven to 400 degrees. Spray muffin pan with nonstick cooking spray. Beat milk, egg and oil in a large bowl until smooth. Stir in self raising flour and sugar just until moistened (should be lumpy). Fold in carrot and zucchini. Fill cups about 3/4 full and bake for 20-25 minutes. Remove from pan and cool on a wire rack. Makes 12 servings Serving Size: 1 muffin Nutritional Analysis Per Serving: Calories: 114 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: trace Sodium: 269 mg Carbohydrate: 18 grams Protein: 3 grams Dietary fiber: 1 gram Kim Beardsmore M.B.A., B.Sc. (Biochemistry) is a writer for the online weight loss, health & fitness magazine Weight Loss Health. For free resources, tips and healthy recipes to help you lose weight and gain energy, visit http://weight-loss-health.com.au |