Here to clear up confusion about what is healthy, teach you how to cook healthy food that tastes great even when you’re on a budget or strapped for time, give tips about finding time to eat better and exercise more and help you feel confident in your journey to a healthier lifestyle.
(imported post from "A Chef in Med School" 7/11/2009)
This recipe is a great way to get more flax – and therefore omega-3’s – into your diet. Store extras in the freezer for a quick breakfast on-the-go.
2/3 cup raisins (soaked in ¼ cup boiling water)
1-1/2 cup whole-wheat pastry flour
1/2 cup flaxseed meal or nut meal (buy pre-ground or see directions, below)
1/2 cup quick oats
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
Dash of cloves (and/or nutmeg), optional
2 eggs (or egg substitute, see below)
1 cup buttermilk (or 1 Tablespoon vinegar mixed with enough
soy or other milk to make 1 cup)
4 tbsp honey
1-1/2 tsp vanilla extract
Pour boiling water over raisins in a small dish, cover and set aside. Line muffin tins with muffin cups and spray cups with non-stick spray. Whisk together all dry ingredients in a medium bowl. In as separate bowl, whisk together all wet ingredient. Drain raisin liquid into wet ingredients. Stir drained raisins into dry ingredients to coat well with flour. Stir wet ingredients into the dry ingredients all at once, making sure to just mix until just barely moistened (over-mixing makes muffins tough); it is ok to have lumps. Fill muffin tins about 2/3 full. Bake at 400F for 15-18 minutes or until a toothpick comes out clean. Place pan on cooling rack for a couple of minutes. Remove muffins from pan and place directly on cooling rack when the muffins are cool enough to touch with your fingers. Serve with jam and or nut butter.
Checking for Doneness with a Toothpick
To Store: cool muffins completely and then place into a gallon ziplock bag or airtight container. Good for 3-4 days at room temperature or 1-3 months frozen. To thaw, leave at room temperature, or microwave for 30 seconds, or toast in a toaster oven.
Makes approximately 13-14 muffins.
Nutrition Summary -- Per muffing (vegan variation): 131 calories, 3 g total fat, 4 g protein, 24 g carbohydrates, 4 g of fiber, 9 g sugar, 93mg sodium. Estimated Glycemic Load=12 (medium). (Note: using eggs will add about 30mg each cholesterol and sodium as well as a small amount of saturated fat to each muffin.)
Vegan Variation -- Use one of the options below to replace eggs. Use soymilk + vinegar instead of buttermilk. Use Agave, corn syrup or other liquid sweetener besides honey.
Egg Replacer for 2 eggs --
Option 1 -- Increase flaxseed meal by 2 Tablespoons and add ½ teaspoon baking powder to the dry ingredients. Drain raisin liquid into a measuring cup and add water to the ½ cup mark; mix with other liquid ingredients.
Option 2 -- In a liquid measuring cup, measure 2 tablespoons powdered Egg Replacer. Add raisin liquid. Add water to the ½ cup mark. Mix with other liquid ingredients.
Making Flax or Nut Meal --
Flax meal: Grind flax seeds in a coffee grinder until seeds until seeds turn to a gritty powder. To prevent giving them a coffee taste (or vise versa), either use a grinder dedicated to spices or clean the grinder before and after use by grinding a tablespoon of dried rice and discarding.
Nut meal (or nut butter): Nuts can be ground with just about any grinding implement, the main thing to remember is that you want a coarsely ground flour. If you grind too long, you end up with Nut Butter. Some options for grinding include placing in a ziplock bag and pounding with a rolling pin (or other heavy object), food processor, coffee grinder, mortar & pestle, etc.