Favorite Recipes
Flaxseed Blueberry Muffins
Makes 12 muffins
Ingredients:
- Nonstick cooking spray
- 1-1/4 cups unbleached
flour
- 3/4 cup ground flaxseed
- 2/3 cup sugar
- 1 tsp. baking soda
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1/4 tsp. salt
- 2 eggs
- 2 Tbsp. canola oil
- 1/2 cup unsweetened applesauce
- 1 cup nonfat
buttermilk
- 1/2 cup dried blueberries
Preheat oven
to 375 degrees. Spray 12-cup muffin tin with
cooking spray or line with paper cups.
In large
bowl, blend first seven ingredients together;
set aside. In separate bowl, mix together eggs,
oil, applesauce, buttermilk and raisins. Add
to dry ingredients, mixing until combined.
Scoop
batter into muffin cups. Bake 30-35 minutes or
until a toothpick inserted in center comes out
clean.
Cool muffins in tin for 5 minutes, then
transfer to wire rack to finish cooling.
Per muffin:
231 calories, 9g total fat
(<1 g saturated fat), 34g carbohydrates, 6g
protein, 6g dietary fiber, 197mg sodium
Seven Vegetable Slaw
16 servings; serving size 1/2 cup
Start with one of the prepackaged vegetable slaw
mixes and add more vegetables to make it tastier and
more unique. Here we've added red pepper,
zucchini, and the less familiar fennel, a crunchy vegetable
with a mild anise flavor. If you don't
like the flavor of anise, substitute celery.
- 1 (16 ounce) package preshredded broccoli
slaw or cabbage slaw
- 1 cup shredded carrots
- 1 cup thinly sliced
fennel or celery
- 1 large red pepper, julienned
(about 1 cup)
- 2 small zucchini, julienned (about
2 cups)
- 1/2 cup canola or soybean oil mayonnaise
- 1/4
cup fresh-squeezed orange juice
- 1/2 tsp grated
orange rind
- 1 tsp celery seed
- Coarse salt and freshly
ground black pepper to taste
Combine the first five ingredients in a large
bowl and toss to mix.
Combine the mayonnaise and the next five ingredients
and stir until blended. Pour dressing over the
slaw and toss gently.
Note: For a spunkier slaw, omit the celery seed,
orange juice, and rind from the dressing; add
prepared horseradish to taste.
Per serving:
71 calories, 1.9g protein, 7.2g
carbohydrate, 2.6g fiber, 60mg sodium, 2.1g fat,
2mg cholesterol
Source:
Eat, Drink, and Be Healthy by Walter C
Willet, MD
|
