Enlarge By William Morrow Maple-pumpkin oat muffins from 'Slim & Scrumptious' cookbook by Joy Bauer.

Ingredients:

3/4 cup whole-wheat pastry flour (or substitute whole-wheat flour)

3/4 cup all-purpose flour

1/2 cup quick-cooking oats

1/4 cup granulated sugar

2 tsp. baking powder

1/4 tsp. baking soda

1/4 tsp. kosher salt

2 tsp. pumpkin pie spice

1 large egg

2 tbsp. canola oil

1/3 cup pure maple syrup

1 tsp. vanilla extract

1 cup canned 100% pure pumpkin puree

1/2 cup skim milk

2 tbsp. raw unsalted pumpkin seeds (or substitute raw or roasted sunflower seed kernels)

Directions:

Preheat the oven to 375. Coat a standard 12-cup muffin pan with oil spray. If you choose to use muffin liners, use foil liners misted with oil spray to prevent the muffins from sticking to the liners.

In a large mixing bowl, whisk together the flours, oats, sugar, baking powder, baking soda, salt and pumpkin pie spice

In a medium mixing bowl, whisk together the egg, oil, maple syrup and vanilla. Add the pumpkin and milk and whisk to combine.

Pour the wet ingredients over the dry ingredients, and using a rubber spatula gently fold the ingredients together until just combined. Don't worry about leaving a few lumps in the batter.

Divide the batter evenly among the 12 muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with the pumpkin seeds.

Bake for 18 to 20 minutes, or until an inserted toothpick comes out clean. Cool completely in the muffin pan before handling.

Servings: 12, 1 muffin

Nutrition per serving: 154 calories; 4 grams of fat; .5 grams of saturated fat; 4 grams of protein; 27 grams of carbohydrates; 2 grams of fiber; 15 milligrams of cholesterol; 125 milligrams of sodium.