Healthy Recipes

Grains

Corn Muffins

Makes 12 Muffins

Preheat oven to 400°. Sift dry ingredients together in a mixing bowl. Stir in the beaten eggs, buttermilk, and melted butter. Spoon batter into greased muffin tins. Bake for 20 minutes.

Calories 128 per muffin

Protein 4g, Carbs 23g, Fat 3.3g, Sat Fat 1.4g, Fiber 1.5g, Cholesterol 40mg, Sodium 406mg

Beneficial Nutrients

Vit A 120 IU, B1 .15mg, B2 .12mg, Calcium 45mg, Iron 1.3mg, Potassium 80mg, Selenium 2.6mcg

Cook Time: 20 minutes

Ingredients

  • 1 C yellow cornmeal
  • 1 C millet or corn flour
  • 1/4 C raw sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp sea salt
  • 2 eggs, beaten
  • 1 C buttermilk
  • 2 Tbsp butter, melted

Pumpkin Flax Muffins

Makes 18 Muffins

Spoon flour in a measuring cup, level with knife. Combine flour and next 8 ingredients in a medium bowl. Make a well in center of mixture. Combine pumpkin and next 5 ingredients in a separate mixing bowl. Add pumpkin mixture to flour mixture, stirring just until moist. Spoon batter into 18 muffin cups, sprayed lightly with cooking spray. Bake at 375° for 20-25 minutes or until muffins spring back when touched lightly in the center. Remove muffins from pans immediately and cool on a wire rack.

Calories 174 per muffin

Protein 4g, Carbs 23g, Fat 7g, Sat Fat 2g, Fiber 3.6g, Sodium 259mg, Cholesterol 30mg, Omega 3 .79g

Beneficial Nutrients

Vit A 3260 IU, B3 1.13mg, B5 .38mg, B6 .11mg, Folate 24mcg, Vit D 4.7 IU, Vit E .69 IU, Calcium 34mg, Magnesium 42 mg, Potassium 178mg, Selenium 12.7mcg

Cook Time: 20-25 minutes

Ingredients

  • 2 1/2 C whole wheat pastry flour
  • 1/2 C flax meal
  • 3/4 C turbinado sugar
  • 1 Tbsp aluminum free baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1/2 tsp sea salt
  • 1 C pureed pumpkin
  • 3/4 C sour cream
  • 1/3 C milk
  • 1/4 cup olive oil
  • 1 tsp vanilla extract
  • 2 large eggs, beaten