Blueberry-Maple Muffins

Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).


1/5 cup whole flaxseeds


1 cup whole-wheat flour

3/4 cup plus 2 tablespoons all-purpose flour

1 1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large eggs

1/2 cup pure maple syrup

1 cup nonfat buttermilk, (see Tip)

1/4 cup canola oil

2 teaspoons freshly grated orange zest

1 tablespoon orange juice

1 teaspoon vanilla extract

1 1/2 cups fresh blueberries

1 tablespoon sugarPreparation


1.Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

2.Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.

3.Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.

4.Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

Tips & Notes

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per muffin: 208 calories; 8 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 31 g carbohydrates; 6 g protein; 3 g fiber; 184 mg sodium; 149 mg potassium.



2 Carbohydrate Serving



Exchanges: 1 starch, 1/2 other carbohydrate, 1 1/2 fat

4 Tips for a Gluten-Free Diet

An estimated two million Americans have celiac disease, an inherited, autoimmune disorder that tends to run in families. Symptoms are caused by eating foods that contain gluten, and, like many autoimmune conditions, the disease itself can be triggered by physical and emotional stress.




If you are one of the one in 133 Americans with celiac disease, you should be following a gluten-free diet - for life. Even a small amount of gluten can cause problems and result in damage to the small intestine. The good news is that following a gluten-free diet can greatly improve and may even completely resolve symptoms, heal existing intestinal damage, and prevent further problems. Use the following as a guide to a gluten-free diet:



1.Avoid all foods containing wheat, oats, barley and rye.

2.Read labels carefully. Gluten can turn up in cold cuts, soups, candies, and soy sauce. Look for ingredients such as starch, modified food starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, excipients, extenders, malt, and natural flavorings, all of which may indicate the presence of gluten.

3.Look for grocers that specialize in gluten-free products - mixes for muffins, pizza dough and bread are available.

4.Know where gluten can be hidden in products we use every day, such as stamp and envelope adhesive, medicines, and vitamins.

The Celiac Disease Foundation (www.celiac.org) and the Celiac Sprue Association (www.csaceliacs.org) have more information on gluten-free foods.

My Dog , Jasmine, Left Early!

Fruit-Filled Dessert Tacos

Cookies shaped like taco shells are filled with fresh fruit salsa for a fun and pretty dessert.Ingredients


Cookie Tortillas

3 tablespoons all-purpose flour

1/4 teaspoon ground cinnamon

Pinch of salt

1 large egg white

1/4 cup sugar

1 1/2 teaspoons butter, melted

1 1/2 teaspoons canola oil

1/4 teaspoon vanilla extract

Fruit Salsa

2 tablespoons sugar

2 tablespoons lime juice

2 tablespoons tequila, (optional)

1 tablespoon orange liqueur, (optional)

3/4 cup diced pineapple

3/4 cup diced mango, (1 small) or peach (1 large)

1 cup diced strawberries

1 tablespoon coconut flakes, toasted (optional)

Cilantro, or mint sprigs for garnish
 
Preparation


1.To make cookie tortillas: Preheat oven to 325°F. Coat 2 baking sheets with cooking spray. Line them with parchment paper or foil and coat again.

2.Whisk flour, cinnamon and salt in a small bowl. Whisk egg white, 1/4 cup sugar, butter, oil and vanilla in a mixing bowl until smooth. Add the dry ingredients and whisk until blended.

3.Drop the batter by scant tablespoonfuls onto the prepared baking sheets; allow for 3 cookies per baking sheet. With a metal spatula or the back of a spoon, spread each mound of batter into a circle 4 to 4 1/2 inches in diameter.

4.Bake the cookies one sheet at a time, until lightly browned, about 7 to 9 minutes. Immediately lift the parchment or foil from the baking sheet and place it on the counter. Carefully slip a flat metal spatula under each cookie to loosen it. Return the cookies to the baking sheet and place in the oven for about 1 minute to soften. Drape the cookies over a clean wooden dowel or broom handle, about 1 inch in diameter. Let cool.

5.To make salsa & assemble tacos: Combine 2 tablespoons sugar, lime juice, tequila and orange liqueur, if using, in a medium bowl; stir to dissolve the sugar. Add pineapple, mango and strawberries and toss gently. Just before serving, spoon the fruit salsa into the tortilla cookies and garnish with toasted coconut, if using, and a cilantro or mint sprig.

Tips & Notes

Make Ahead Tip: The cookies can be prepared ahead (through Step 4) and stored in an airtight container for up to 1 week. Do not leave them sitting out in a humid kitchen.

Nutrition

Per serving: 190 calories; 4 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 40 g carbohydrates; 2 g protein; 2 g fiber; 52 mg sodium; 208 mg potassium.



2 1/2 Carbohydrate Serving



Exchanges: 1 fruit, 1 1/2 other carbohydrate, 1 fat



 

Mini Shepherd's Pies

From EatingWell: January/February 2008 —

.In EatingWell's take on Shepherd's Pie, we replace the potato topping with convenient, delicious frozen squash puree. And they're baked in individual ramekins to guarantee perfectly sized servings and help you get it on the table fast.

Ingredients


2 teaspoons extra-virgin olive oil

1/2 cup chopped onion

12 ounces 93%-lean ground beef

2 tablespoons all-purpose flour

1 tablespoon tomato paste

1 cup reduced-sodium beef broth

6 ounces baby spinach, chopped

3/4 teaspoon salt, divided

1/2 teaspoon garlic powder, divided

2 12-ounce packages frozen winter squash puree, thawed

1/3 cup finely shredded Parmesan cheese




1.Position rack in upper third of oven; preheat broiler.

2.Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.

3.Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.

4.Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

Tips & Notes

Make Ahead Tip: Equipment: Four 10-ounce broiler-safe ramekins

Nutrition

Per serving: 336 calories; 13 g fat (5 g sat, 3 g mono); 70 mg cholesterol; 26 g carbohydrates; 29 g protein; 5 g fiber; 708 mg sodium; 421 mg potassium.



1 1/2 Carbohydrate Serving



Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1/2 fat