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The Nutrition of English Muffins

English muffins remain a popular breakfast choice, although they can be eaten at any time! English muffins are round leavened bread rolls that are commonly available at most grocery stores. They are a dried toasted version of a crumpet and are part of traditional American breakfasts. Sourdough, whole wheat, cinnamon raisin, multi-grain, honey and plain English muffins are just a few of the available choices. As with all grain products, choosing whole-wheat or whole grain varieties is the most nutritious choice.

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Nutritional Value of English Muffins

1 whole wheat toasted muffin

  • Calories: 135
  • Fats: 1g / 2% DV
  • Cholesterol: 0%
  • Carbohydrates: 27g / 9% DV
  • Protein: 6g / 12% DV
  • Fiber: 4g / 18% DV
  • Manganese: 1.2mg / 59% DV
  • Selenium: 26.7mcg / 38% DV
  • Calcium: 176mg / 18% DV
  • Phosphorus: 187mg /19% DV

Health Benefits of English Muffins

Although often villainized, whole grain/whole wheat carbohydrates are an important part of how we get many essential nutrients daily!

  • 1 English muffin has only 134 calories vs. a bagel which can have upwards of 360 calories.
  • Protein and fiber found in English muffins helps you feel fuller longer by slowing digestion.
  • Manganese is a trace mineral essential for bone formation, metabolism of energy from foods, and is a part of many enzymes and one muffin has more than half of what you need in a day!
  • Selenium is another trace mineral that works with Vitamin E as an antioxidant, both protecting cells and supporting immune function.
  • Calcium helps in building bone strength, length and tissues and continues to support bone health by slowing bone loss as you age. Calcium also helps clot your blood, supports nerve function and assists muscles in contracting.

Recipe Ideas for English Muffins

  • Make a pizza! Coat with leftover pasta sauce, cheese, your choice of veggies and melt in the toaster oven for personal pizzas, a fun dinner night for the whole family.
  • Consider making multiple breakfast egg sandwiches and re-freezing them for easy to-go breakfasts! Just reheat and enjoy.
  • Always a popular choice, try eggs hollandaise with a fresh take by adding fresh lightly steamed asparagus and crumbled goat cheese.
  • Make a Hawaiian style muffin with deli ham, a sliced pineapple and shredded mozzarella. You can drizzle with teriyaki sauce or sweet and sour.
  • Toast then coat with almond butter. Consider toppings of pomegranate seeds, cranberries, apple slices or a little cream for a sweet protein-dense snack!
  • Substitute your burger buns for a more filling English muffin, stack with lots of veggies.
  • Make a French onion soup burger with veggie patties or meat patties by adding caramelized onions and garlic and topping with homemade Bechamel sauce.
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The Nutrition of Whole Wheat Pasta

Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.

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