1 cup quick rolled oats
1 cup barley flour
1 teaspoon baking soda
2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon cinnamon, ground
1/2 teaspoon cardamom seeds, ground 3/4 cup vanilla yogurt

1 /4 cup water or 1/4 cup apple juice 1 beaten egg
1/4 cup canola oil
1/4 cup organic applesauce
1 cup frozen cranberries
1/2 cup frozen raspberries
1/2 cup chopped walnuts

Step by Step Directions
Preheat oven to 400 degrees. Grease or spray muffin tin.

Mix dry ingredients. In a separate bowl or large measuring cup, mix all liquid ingredients, including applesauce. Add liquid to dry, mixing until barely mixed; do not over mix. Add cranberries, raspberries and walnuts. Again. barely mix.

Spoon into muffin tin, filling about 3/4 full. Bake for about 25 minutes.
Cool before serving.

As prepared, each serving contains 130 calories, 7g total fat, 15mg cholesterol, 190mg sodium, 14g total carbohydrate and 3g protein. 90mg sodium, 4g total carbohydrate and 23g protein.

Download the Recipe PDF.

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