Honey and Nut Muffins
BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH
There's no better way to greet the morning than with a fresh-from-the-oven homemade muffin. Unfortunately, far too many muffin recipes today resemble calorie-laden cakes or other sweet treats. This week, AICR offers an exception: A delicious and hearty muffin that truly packs a nutritional punch.
Starting with a foundation of half whole-wheat flour, the recipe offers superior nutrition from the first bite. Whole-wheat flour provides more fiber, vitamins, minerals and natural plant compounds than refined flour. And, according to experts, a diet that features foods containing dietary fiber can probably decrease your risk of developing colorectal cancer.
Honey, which is manufactured in some of the world's most efficient factories – beehives – adds a unique, subtle sweetness to the muffins. Up until the 16th century (when sugar cane became more widely available) Europeans enjoyed honey as their sweetener of choice. Because honey takes on the tastes of the flowers that supply the nectar, honeys from different regions can taste vastly different.
The flax seeds, walnuts and sunflower seeds supply the crunchy textures needed to round out the muffins. Beyond texture, they also provide valuable sources of heart-healthy fat. Flax seeds supply the only significant plant-based source of omega-3 fat, which researchers believe may offer protection from heart disease, dementia and inflammation that can lead to rheumatoid arthritis, diabetes and cancer.
A note to cooks: During preparation make sure to mix the ingredients until they are just combined. Over mixing can negatively impact the fine crumb texture you desire.
Vegetable cooking spray
1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 tsp. baking soda
1/8 tsp. salt
1 tsp. ground cinnamon
½ tsp. nutmeg, freshly grated
1 cup low fat buttermilk
3 Tbsp. honey
2/3 cup brown sugar
4 Tbsp. canola oil
2 large egg
1/4 cup golden raisins
1/2 cup toasted walnuts, coarsely chopped
2 Tbsp. sunflower seeds, shelled and divided
3 Tbsp. ground flax seeds
1/4 cup oats
Place rack in center of oven and preheat to 375 degrees. Spray a 12-mold muffin pan with cooking spray.
Combine white and wheat flours, baking soda, salt, cinnamon and nutmeg into large bowl and stir well.
Using separate bowl, combine buttermilk, honey, sugar, oil and eggs and whisk well. Add the flour mixture, stirring until just combined.
In separate bowl, mix raisins, walnuts, half of sunflower seeds, ground flax seeds and oats. Fold mixture into batter until combined. Spoon batter evenly into muffin cups. Sprinkle remaining sunflower seeds on top of muffins. Bake for 18 to 20 minutes or until tops are golden.
Transfer pan to rack to cool for 5 minutes before removing muffins and placing them on a wire rack to further cool.
Makes 12 servings.
Per serving: 260 calories, 11 g total fat (1 g saturated fat), 38 g carbohydrate, 6 g protein, 3 g dietary fiber, 165 mg sodium.
Source: Best 1001 Short, Easy Recipes
6 tablespoons (3/4 stick) butter, sliced
1/4 teaspoon Thyme
1/2 cup Chopped fresh parsley
1/2 teaspoon Rosemary
Scrub potatoes and cut in halves but do not peel.
1 tbs olive oil
4 skinless, boneless chicken breasts
2 cloves garlic, minced
1 leek, chopped
0.5 white onion, sliced
4 large potatoes, chopped
2 large carrots, sliced diagonally
1 (10.75 ounce) can herb seasoned chicken broth
2/3 c water
1 bay leaf, crushed
pepper to taste
2 tsp dried parsley
2 tbs flour
2 tbs water
2 cups sugar
2 large eggs
2 tablespoons pure vanilla extract
2 teaspoons salt
5 cups all-purpose flour
Divide dough into 4 equal portions. Place each on a piece of plastic wrap; flatten into disks. Wrap in plastic wrap; refrigerate until firm, at least 2 hours or up to 1 week.
Sanding sugar or colored sprinkles, for decorating
Preheat oven to 350 degrees, with racks on upper and lower thirds. Remove one sheet of dough from refrigerator, and let stand 1 minute. Using a 3-inch snowflakeshaped cookie cutter, cut out shapes. Place shapes 2 inches apart on parchment- lined baking sheets. Gather together scraps, and reroll as above; chill until firm, 10 to 15 minutes, then cut out more shapes. Repeat process with second sheet of dough.
Decorate cookies with sanding sugar or sprinkles, as desired.
Bake cookies in upper and lower thirds of oven, switching positions of sheets halfway through, until golden around the edges and slightly firm to the touch, about 15 minutes. Let cool on baking sheets 1 minute; transfer to wire racks to cool completely. Store in airtight containers at room temperature, up to 5 days.
3 1/2 ounces bittersweet chocolate, finely chopped
4 ounces walnuts, finely chopped (1 cup)
1/3 cup seedless raspberry jam, warmed
Place walnuts in a shallow dish. Form dough into 1-inch balls; roll balls in nuts, coating completely. Place balls on parchment- lined baking sheets. Use your thumb to make an indentation in center of each ball. Chill 20 minutes.
Bake cookies in upper and lower thirds of oven, switching positions of sheets halfway through, until firm to the touch, 12 to 16 minutes. Remove from oven. Using the handle of a wooden spoon, press indentation of each cookie to redefine shape; fill each with about 1/4 teaspoon jam. Transfer sheets to wire racks to cool completely. Store in airtight containers at room temperature, up to 5 days.
1 tablespoon finely grated orange zest
2 ounces bittersweet chocolate, finely chopped
Bake cookies in upper and lower thirds of oven, switching positions of sheets halfway through, until edges are light golden, about 15 minutes. Transfer to wire racks to cool completely.
Set a small heatproof bowl over a pan of simmering water; add half the chocolate to bowl, and stir until melted and smooth. Add the remaining chocolate; remove bowl from heat. Stir until smooth. Transfer chocolate to a pastry bag fitted with a very small (less than 1/16 inch) plain round tip, such as Wilton #1.
Transfer cookies to a sheet of parchment paper. Pipe chocolate in a zigzag pattern over tops. Let stand until chocolate has set. Store in airtight containers at room temperature, up to 5 days.
2/3 cup finely chopped dried pineapple
1/4 Basic Sugar-Cookie Dough
1/4 cup confectioners' sugar, for dusting
Form into 1-inch balls; place 2 inches apart on parchment-lined baking sheets. Bake cookies in upper and lower thirds of oven, switching positions of sheets halfway through, until edges are barely golden, about 15 minutes. Transfer to wire racks to cool completely. Dust with sugar. Store in airtight containers at room temperature, up to 5 days.
Slow Cooker Savory Beef Stew
Active Time: 10
Total Time: 8 hours 10 minutes
This slow cooker classic is comfort food at its lightest and very best. This version is loaded with vitamins A and C, and each serving contains 9 grams of fat and 35 grams of protein.
2 lb beef chuck bottom round roast, cut into chunks (preferably boneless beef chuck)
1 onion, cut in 8 wedges
3 stalks celery, cut in large pieces
4 carrots, peeled and cut in large pieces (or 1 1/2 cups baby carrots)
1 1/2 cups tomato juice
1/3 cup quick-cooking tapioca
1 Tbsp sugar
1 tsp salt
1/2 tsp. pepper
1 tsp. dried basil
3 potatoes, peeled and cut into large chunks
Thyme sprigs for garnish, optional
2. In a separate bowl, combine tomato juice, tapioca, sugar, salt, pepper, and basil. Pour over the meat and vegetables. Cover and cook on Low for 4 hours.
3. Add the potatoes. Stir the stew. Cover and cook on Low for another 4 hours. Garnish with thyme, if desired.
Serves 6. Per serving: 350 calories, 33g carbs, 35g protein, 9g fat, 90 mg cholesterol, 700 mg sodium, 3g fiber