Showing posts with label corn. Show all posts
Showing posts with label corn. Show all posts
Friday, March 6, 2015
Sugar Free Miniature Whole Grain Corn Muffins with Stevia Vegetarian and Vegan Recipes
This recipe makes 9 to 12 large or 24 miniature muffins.
Stevia is a natural herb and a safe replacement for sugar.
This recipe fills 2 miniature muffin pans.
Perfect size to accompany a large Thanksgiving feast.
How to Save Calories on Thanksgiving or Other Multi-Course Meals
Although no one needs bread on Thanksgiving with all of other dishes, we often feel compelled to serve it. One way to prevent over-eating these treasured carbs is to serve them in a "miniature" package. In this recipe, I use miniature muffin tins which allows me to get 24 muffins out of same amount of batter than yields only 9 to 12 regular sized muffins. If you put a large muffin on your plate youll probably eat it even if youre busting at the seams. If you put a miniature muffin on your plate, youll get the joy of having some extra carbs with only a fraction of the damage. Most likely, you wont go back for more.
Making Sugar Free Muffins with Stevia Instead of Sugar
Stevia is an herb which has been used to sweeten beverages in Paraguay and Brazil since pre-Columbian times. Its popular in many parts of the world but has been kept a "secret" in this country, in my opinion, by the artificial sweetener and sugar lobbyists. It wasnt until recently that the FDA granted GRAS approval to stevia so that it can be used in "food and beverages" and not just as a "supplement" for which it was previously approved. With its popularity around the world, it has been used in large quantities for many years and has been shown to be completely non-toxic unlike many artificial sweeteners on the market.
When baking with stevia, you do not have the "volume" that you get when using sugar. In this recipe, I replace 1/4 cup of sugar with 6 (1 gram) packets of stevia, 2 tablespoons of applesauce and 2 tablespoons of oat bran. The applesauce and oat bran make up the missing volume nicely.
Fiber Fiber Fiber
As my blog readers know, I think fiber consumption is one of the most important things you can do for health and longevity. This recipe is made with "King Arthur White Whole Wheat Flour" which gives you the delicate mild flavor and light color of white flour but all of the fiber and nutrition of whole wheat. I also use whole grain cornmeal which, I must admit, gives you a very grainy texture. If you dont like the texture of whole grain cornmeal, you can substitute degermed cornmeal but you will not get as much fiber. Try the whole grain cornmeal and see what you think.
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Sugar Free Vegetarian Miniature Whole Grain Corn Muffins
[makes 24 miniature muffins]
1 cup white whole wheat flour (or all purpose flour)
1 cup whole grain cornmeal (or degermed cornmeal)
3 teaspoons aluminum free baking powder
1/2 teaspoon sea salt
6 (1 gram) packets stevia extract
2 tablespoons oat bran
2 tablespoons unsweetened applesauce
4 tablespoons virgin olive oil
1 organic, cage free, omega 3 egg, beaten
1 cup 1% organic low fat milk
Preheat oven to 425 degrees. Grease 2 miniature muffin pans that hold 12 muffins each. Place all ingredients in a mixing bowl and blend. Divide batter into 24 miniature muffin tins and bake for 9 minutes or until an inserted toothpick comes out clean. You can also make 9 to 12 large muffins but they will have to cook a little longer, about 12 to 15 minutes. You can also put the batter into an 8 inch square pan and bake 20 to 25 minutes.
Per miniature muffin: 63.9 calories, 2.8 g fat, 0.5 g saturated fat, 9.3 mg cholesterol, 1.8 g protein, 7.9 g carbohydrates and 1 g of fiber.
Sugar Free Vegan Miniature Whole Grain Corn Muffins
[makes 24 miniature muffins]
1 cup white whole wheat flour (or all purpose flour)
1 cup whole grain cornmeal (or degermed cornmeal)
3 teaspoons aluminum free baking powder
1/2 teaspoon sea salt
6 (1 gram) packets stevia extract
2 tablespoons oat bran
2 tablespoons unsweetened applesauce
4 tablespoons virgin olive oil
1 1/2 teaspoons EnerG mixed thoroughly in 2 tablespoons warm water
1 cup organic soy milk
Preheat oven to 425 degrees. Grease 2 miniature muffin pans that hold 12 muffins each. Place all ingredients in a mixing bowl and blend. Divide batter into 24 miniature muffin tins and bake for 9 minutes or until an inserted toothpick comes out clean. You can also make 9 to 12 large muffins but they will have to cook a little longer, about 12 to 15 minutes. You can also put the batter into an 8 inch square pan and bake 20 to 25 minutes. When using EnerG egg replacement, bake the muffins immediately after preparing the batter. If they sit around a while, they may not rise properly.
Per miniature muffin: 60.5 calories, 2.7 g fat, 0.4 g saturated fat, 0 mg cholesterol, 1.5 g protein, 7.5 g carbohydrates and 1 g of fiber.
Thursday, March 5, 2015
Easy Party Lentil Salad With Fresh Corn And Red Bell Pepper Vegan Gluten Free And Inexpensive To Make!
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| Inspired by Alice Waters - Perfect for a holiday gathering! Follow Foods For Long Life on FACEBOOK ! |
Almost Time for Holiday Parties
With the holidays approaching, youll soon be looking for party recipes. Heres a quick and easy dish thats stores well so you can make it earlier in the day or even the night before. Lentils cook quickly, unlike other beans, and are an affordable way to feed a crowd. Because the salad is vegan and gluten free, all your guests, irregardless of their eating preferences, can enjoy it! Not having a party? Feel free to cut the recipe in half and serve it for lunch or dinner.
Why you should Love Lentils
Truth be known, I hated lentils as a kid but I love them now. And its a good thing because they are a very healthful food. Here are a few reasons why you should LOVE lentils:
* For those of you who dont eat read meat, lentils are a great source of iron. One cup provides a third of your daily requirements.
* You heart will be happy! Studies have shown that you have a much lower risk of heart disease when you eat high fiber legumes. One cup of lentils provides 16 grams of fiber - nearly two thirds of your daily requirement! The high fiber content also helps lower your cholesterol level. And lentils have zero saturated fat and cholesterol. I told you your heart would be happy!
* All that fiber also stabilizes your blood sugar making it a wonderful food for those with diabetes or hypoglycemia.
* Tired of people asking you where you get your protein? These powerful legumes contain 18 grams of protein per cup. Together with corn (which provides the amino acids methionine and cystine) you have a complete protein!
Party Lentil Salad
Vegan, Gluten Free
[Serves 10 or more]
2 cups green lentils
2 tablespoons red wine vinegar
1 teaspoon salt or to taste
freshly ground black pepper to taste
3 tablespoons extra virgin olive oil
1 tablespoon cold pressed, flaxseed oil *
2 tablespoons freshly squeezed lemon juice
1 cup finely diced red bell pepper
1/2 cup thinly sliced green onions (scallions)
1 cup corn (kernels from 1 large ear of corn)
1 medium carrot, peeled and shredded
1/4 cup chopped fresh parsley
* If you do not have flaxseed oil, omit and increase olive oil from 3 to 4 tablespoons. The addition of flaxseed oil improves the balance of omega-6 to omega-3 fatty acids to 1:1. When you buy flaxseed oil, make sure it is cold pressed and has a "press date" to make sure its fresh. It should be in the refrigerated section of the grocery or health food store.
Sort through the lentils removing stones or clumps of dirt and rinse well. Cover with water and bring to a boil. Lower to simmer and cook, partially covered, for 25 to 30 minutes until cooked through but not mushy. Drain.
In a large bowl, toss the hot lentils with vinegar, salt and pepper. Adjust seasoning to taste.
Mix olive and flaxseed oils with lemon juice and add to the lentils along with bell pepper, onions, corn, carrot and parsley. Mix gently until combined and serve.
If you are planning to make it the night before, dont add the fresh parsley until you are ready to serve it. Also, remove from refrigerator an hour before serving so it can get to room temperature.
Per serving: 206.1 calories, 6.2 g fat, 0.7 g saturated fat, 0 mg cholesterol, 0.8 g omega 3 and 0.8 g omega 6 fatty acids, 10.9 g protein, 27.9 g carbohydrates, 12.9 g fiber and 243.8 mg sodium.
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