Description:
Commercially baked muffins have become as large as small birthday cakes and loaded with calories and fat. These muffins, on the other hand, are delicious and loaded with fiber and heart-friendly oat bran. They may truly be the breakfast of champions. You may use Granny Smith or Gravenstein apples, but feel free to try your favorite green apple. You can freeze what you don't consume right away for a later date.
Ingredients:
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 1/4 cups oat bran
2 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water
Expeller-pressed canola oil for oiling the muffin pan
Directions:
1. Heat oven to 325°F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.
2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.
3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter.
4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.
5. Remove muffins from cups while hot.
Servings: 12
Nutrient Information:
Calories: 208.4 Protein: 5.6 grams Fat: 1.4 grams Saturated Fat: 0.3 grams Monounsat Fat: 0.3 grams Polyunsat Fat: 0.5 grams Carbohydrate: 48.7 grams Fiber: 5.3 grams Cholesterol: 0.0 mg Vitamin A: 19.5 IU Vitamin E: 0.7 mg/IU Vitamin C: 3.1 mg Calcium: 25.1 mg Magnesium: 58.3 mg
Notes: Try replacing white flour with either and extra cup of whole wheat flour or rice flour, the texture will be much the same, just healthier for your family.
Special Diet: Vegetarian, Low Sodium, Low Fat, High Protein, High Fibre
Category: Breakfast
Submitted By: OK In Health
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| Crispy Baked Asian Blackberry Chicken Wings | Category: Main Meals
Description: There are few occasions when I’d argue that “baked” rules over “deep-fried.” But believe it or not, a piping hot oven—and not a vat of bubbling oil—is the secret to the crispiest, crackliest chicken wings. And with just five ingredients and 50 minutes, you’ll be licking your fingers clean for every last taste of these Crispy Baked Asian Chicken Wings. Sound too good to be true?
I consider myself a bit of a wing connoisseur. Buffalo, chipotle, teriyaki, barbecue—you name it, I’ve winged it. While it’s hard to beat basic butter and hot sauce, I’ve turned to my favorite hoisin and blackberry jam glaze (of mini-meatball fame) to add a sweet and tangy twist to each crunchy bite. I guarantee these wings will fly off the plate. (You had to know that was coming…)
Much like spinach, raisins, apples, plums and grapes, blackberries are rich in bioflavonoids and Vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup. The dark blue colour ensures blackberries have one of the highest antioxidant levels of all fruits.
In Canada, blackberries are seasonal fruits and the availability of a fresh batch depends on whether you live in the North or the South. They make great jams.
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