Description:
Compared to the buttery, icing-piped white scones and tartlets in the pastry case, the bran muffin always seems like the obvious choice for the hungry healthy-breakfast browser. The bran adds a good bit of fiber and a little protein, too. But most bakery batters are made fluffy with white flour and sweetened with enough sugar to cover four glazed donuts—a 400-plus-calorie breakfast with more than 70g of carbs, most from refined sources like white flour and brown sugar. And the portion size? These muffins are enormous. Our mission: Bring the bran muffin back into balanced territory with 100% whole grains and no refined sugar—but still keep it moist and packed with flavour.
Ingredients:
1 3/4 cups wheat bran (about 4 1/4 ounces)
1 cup whole pitted dates (about 6 ounces)
3/4 cup fresh orange juice
1 cup fat-free buttermilk
1/2 cup mashed ripe banana (about 1 medium)
2 tablespoons butter, melted
2 tablespoons canola oil
1 teaspoon vanilla extract
4.5 ounces whole-grain pastry flour (about 1 cup)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
2 large eggs, lightly beaten
Cooking spray
Directions:
1. Preheat oven to 350°.
2. Spread bran on a baking sheet. Bake at 350° for 8 to 10 minutes or until lightly browned, stirring once.
3. Combine dates and juice in a medium saucepan over medium heat; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; uncover and let stand 5 minutes. Place date mixture in a food processor or blender; process until smooth. Add buttermilk and next 4 ingredients (through vanilla); process until smooth.
4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, bran, baking powder, and next 3 ingredients (through salt) in a medium bowl, stirring with a whisk. Add date mixture to bran mixture, stirring just until moist. Add eggs, stirring just until combined. Place 12 muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into muffin cups. Bake at 350° for 28 minutes or until a wooden pick inserted in center of muffins comes out clean. Remove muffins from pan; cool on a wire rack.
Servings: Sidney Fry, MS, RD
Nutrient Information:
Calories 168
Fat 5.4 g
Satfat 1.7 g
Monofat 2.3 g
Polyfat 0.9 g
Protein 4 g
Carbohydrate 29 g
Fiber 7 g
Cholesterol 36 mg
Iron 2 mg
Sodium 183 mg
Calcium 89 mg
Notes: More photos at http://www.myrecipes.com/recipe/whole-grain-bran-muffins
Special Diet: High Protein, High Fibre, Low Calorie
Category: Desserts
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| Cherry Tomatoes Stuffed with Healthy Guacamole | Category: Vegetarian Entrees
Description: It's perfect for a potluck party because you make the components ahead of time or then bring your pastry bag to the event to stuff the tomatoes.
Tomatoes are the best when they are in season from July through September.
The carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene-its ability to help protect cells and other structures in the body from oxygen damage-has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Prevention of heart disease has been shown to be another antioxidant role played by lycopene.
Lycopene has been shown to help protect not only against prostate, but breast, pancreatic and intestinal cancers, especially when consumed with fat-rich foods, such as avocado, olive oil or nuts. (This is because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats).
So this recipes makes a great team. | | Full Recipe |
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