Healthy muffins, cake, pan bread

The Canadian Press

Many store-bought or coffee-shop muffins are like cupcakes or dessert in disguise, loaded with sugar and fat and not a healthy snack, says registered dietitian Zannat Reza.
But you can make a healthier version at home that is tasty, moist and will keep you full with fibre from the addition of pureed lentils and fruit.
Commercial muffins are also usually quite large, whereas the pan size most people use at home is a better portion size, Reza says.
Lentil puree is called for in several of the recipes. To make it, rinse lentils to remove any dust or residue. They don’t require soaking like other pulses such as dry beans, whole peas and chickpeas. Split red lentils can be cooked in about 10 minutes while whole lentils need about twice that long. Canned lentils are even more convenient simply rinse and drain.
In a food processor, place cooked or canned lentils. For every 250 ml (1 cup) of cooked lentils, add 50 ml (1/4 cup) water. Blend until smooth. (Lentil puree has a similar consistency to canned pumpkin.) Add additional water, 15 ml (1 tbsp) at a time, if more moisture is needed. Cover and store in the refrigerator for up to 3 to 4 days or freeze for up to 3 months.
Here are some baking recipes that are chock-full of healthy ingredients and easy to make.
ORANGE CARROT CRANBERRY DROPS
These muffin drops are packed with the goodness of oats, wheat germ, carrots and dried cranberries. Applesauce adds sweetness and allows for less fat to be used.
500 ml (2 cups) whole-wheat flour
250 ml (1 cup) rolled oats
30 ml (2 tbsp) wheat germ
5 ml (1 tsp) baking soda
75 ml (1/3 cup) packed brown sugar
50 ml (1/4 cup) granulated sugar
50 ml (1/4 cup) canola oil
50 ml (1/4 cup) unsweetened applesauce
50 ml (1/4 cup) fresh squeezed orange juice
1 large egg
15 ml (1 tbsp) orange zest
5 ml (1 tsp) vanilla
175 ml (3/4 cup) finely grated carrots
175 ml (3/4 cup) dried cranberries
Preheat oven to 180 C (350 F).
In a medium bowl, whisk together whole-wheat flour, oats, wheat germ and baking soda.
In a separate bowl, beat together sugars, canola oil, applesauce, orange juice, egg, orange zest and vanilla. Stir in grated carrots.
Add flour mixture to wet ingredients. Stir well to combine. Stir in cranberries.
Using a level 30 ml (2 tbsp) measure, portion out each drop on parchment-lined cookie sheets, about 5 cm (2 inches) apart. Flatten slightly with a fork.
Bake for 8 to 10 minutes or until cookies are brown around edges. Remove from pan and let cool on a wire rack.
Makes 36.
Source: Canola Eat Well for Life, http://canolaeatwell.com/.
BANANA LENTIL MUFFINS
These moist muffins are a great snack or breakfast on the go. “They have protein, staying power, keep you feeling full,” Reza says.
Her children had no idea they contained lentils the first time she made them, she says. She put in extra mashed bananas and reduced the amount of canola called for in a recipe from Canadian Lentils.
Make a double batch and freeze one for up to a month.
1 egg, slightly beaten
50 ml (1/4 cup) canola oil
125 ml (1/2 cup) granulated sugar
375 ml (1 1/2 cups) bananas, mashed
250 ml (1 cup) lentil puree
5 ml (1 tsp) vanilla extract
325 ml (1 1/3 cups) whole-wheat flour
30 ml (2 tbsp) wheat germ
5 ml (1 tsp) baking soda
5 ml (1 tsp) baking powder
125 ml (1/2 cup) raisins
Preheat oven to 200 C (400 F).
In a bowl, combine egg, canola oil, sugar, bananas, lentil puree and vanilla. Mix well.
In another bowl, mix together flour, wheat germ, baking soda, baking powder and raisins. Stir into egg mixture until just combined.
Spoon batter into greased muffin pan, filling each cup about two-thirds full.
Bake for 15 to 20 minutes or until a toothpick inserted into centre of muffins comes out clean. Let cool and remove from pan.
Makes 12 muffins.
Source: Recipe adapted by registered dietitian Zannat Reza from Canadian Lentils.
SPICED APPLE AND LENTIL SKILLET CAKE
This guest-pleasing recipe has a dash of stealth health (lentil puree, apples and whole-wheat flour). Each serving delivers five grams of fibre and eight grams of protein.
105 ml (1/3 cup plus 2 tbsp) unsalted butter, divided
175 ml (3/4 cup) granulated sugar
2 large eggs
5 ml (1 tsp) vanilla
125 ml (1/2 cup) all-purpose flour
125 ml (1/2 cup) whole-wheat flour
5 ml (1 tsp) baking soda
10 ml (2 tsp) cinnamon
5 ml (1 tsp) ground ginger
5 ml (1 tsp) nutmeg
2 ml (1/2 tsp) sea salt
500 ml (2 cups) finely chopped apples
125 ml (1/2 cup) lentil puree
Preheat oven to 180 C (350 F). Grease a 23-cm (9-inch) cast-iron skillet or square baking dish with 30 ml (2 tbsp) butter.
In the bowl of a stand mixer, cream remaining butter and sugar on high speed until light, about 2 minutes, scraping down sides a few times. Add eggs and vanilla. Beat on high for 2 minutes until fluffy, scraping down sides a few times.
In a separate bowl, combine flours, baking soda, cinnamon, ginger, nutmeg and salt. Mix well. Using a rubber spatula, fold flour mixture into butter mixture, then stir in apples and lentil puree until smooth.
Scrape into prepared pan, smoothing top. Bake for 25 to 30 minutes or until an inserted toothpick comes out with just a few crumbs clinging.
Serve warm, with whipped cream or vanilla ice cream.
Makes 6 servings.
Source: Canadian Lentils, www.lentils.ca.
DOUBLE CHOCOLATE ZUCCHINI MUFFINS
Chocoholics will love these decadent-tasting muffins. They have a healthy spin with zucchini, whole-wheat flour, wheat germ and heart-healthy fats from the hemp seeds.
125 ml (1/2 cup) all-purpose flour
125 ml (1/2 cup) whole-wheat flour
125 ml (1/2 cup) cocoa powder
30 ml (2 tbsp) wheat germ
30 ml (2 tbsp) hemp hearts
5 ml (1 tsp) baking soda
2 ml (1/2 tsp) baking powder
50 ml (1/4 cup) canola oil
125 ml (1/2 cup) applesauce or other fruit puree
125 ml (1/2 cup) sugar
2 eggs
5 ml (1 tsp) vanilla
375 ml (1 1/2 cups) shredded zucchini (about 2 medium)
50 ml (1/4 cup) chocolate chips
Preheat oven to 180 C (350 F).
In a medium bowl, mix flours, cocoa powder, wheat germ, hemp hearts, baking soda and baking powder.
In another bowl, mix canola oil, applesauce, sugar, eggs and vanilla. Add zucchini and chocolate chips.
Spoon batter into a greased muffin pan (or use muffin liners) filling each cup about two-thirds full.
Bake for 20 to 25 minutes or until a toothpick inserted into centre of muffin comes out clean. Remove from pan and let cool on rack.
Makes 12 muffins.
Source: Registered dietitian Zannat Reza, www.foodforhappiness.com.
HERBED COTTAGE CHEESE PAN BREAD
This savoury bread is perfect for dunking into a nourishing winter soup. The soluble fibre in barley (beta-glucan) will help keep your cholesterol levels in check.
375 ml (1 1/2 cups) barley flour
125 ml (1/2 cup) all-purpose flour
15 ml (1 tbsp) baking powder
5 ml (1 tsp) salt
5 ml (1 tsp) dry mixed herbs (oregano, thyme, basil, rosemary)
1 container (250 g) 2 per cent cottage cheese
45 ml (3 tbsp) milk
75 ml (1/3 cup) canola oil
Preheat oven to 200 C (400 F).
In a medium bowl, combine flours, baking powder, salt and herbs.
In a food processor or blender, process cottage cheese, milk and oil and add to flour mixture, stirring just until dry ingredients are moistened.
With lightly floured hands, shape into a ball. Place on a greased baking sheet and gently pat into a 2-cm (3/4-inch) thick circle.
With a floured knife, cut circle into 10 wedges; separate each wedge slightly and bake for 25 to 30 minutes or until browned and an inserted cake tester comes out clean.
Makes 10 pieces.
Source: Go Barley, gobarley.com.
MINI BERRY SCONE MUFFINS
Greek yogurt adds moisture and protein to this cross between a scone and a muffin.
Reza suggests baking them in mini muffin pans to help with portion size. Each one is a couple of bites. “Even if you have two scones it’s not that big of a deal. They’re cute and delicious and also a quick grab-and-go.”
Keep the berries frozen until ready to add to dough.
300 ml (1 1/4 cups) all-purpose flour
250 ml (1 cup) whole-wheat flour
30 ml (2 tbsp) wheat germ
15 ml (1 tbsp) baking powder
1 ml (1/4 tsp) salt
75 ml (1/3 cup) cold butter
125 ml (1/2 cup) milk
125 ml (1/2 cup) plain Greek yogurt
50 ml (1/4 cup) maple syrup
1 egg
5 ml (1 tsp) vanilla extract
250 ml (1 cup) frozen berries (raspberries or blueberries)
Preheat oven to 200 C (400 F).
In a bowl, mix flours, wheat germ, baking powder and salt.
Cut cold butter into flour mixture using two knives or pastry blender, until mixture looks like oatmeal.
In a separate bowl, whisk together milk, Greek yogurt, maple syrup, egg and vanilla extract.
Add berries to flour mixture and mix to coat berries.
Add wet ingredients to flour mixture.
Stir lightly until a sticky dough forms, trying not to over mix.
Scoop dough into greased mini-muffin tin.
Bake for 10 to 15 minutes or until tops are lightly browned. Let cool on rack.
Makes 24.
Source: Registered dietitian Zannat Reza, www.foodforhappiness.com.