Lisa is in the kitchen this month:
Spring is in the air, and I think it’s safe to say that most of us in this region can’t wait to get outside again on a more regular basis. For me, that means gardening. I am delighted by the crocuses, daffodils and hyacinths that are poking up out of the earth, paving the way for our many flower gardens. As for our vegetable garden, I am scheming, planning out rows and varieties of plants in my head.
We are still enjoying vegetables I froze from last year’s garden, as well as big heads of garlic that emerge from a seemingly bottomless basket in the pantry; this keeps me motivated to plunge into the effort once again with gusto. And by growing our own vegetables, we can contribute to biodiversity in our own backyard and the health of the land and ourselves by growing organically produced food. Go to the ‘Grow Your Own Food’ tab of the Harris Center’s Recipe for a Healthy Planet webpages if you need help getting started on a vegetable garden, no matter what the size.
This month, I had an urge to create a good muffin. I used to like store-bought muffins, but now that my taste buds have become used to pure ingredients and less sugar, I can hardly eat what is commonly sold in markets. And yes, I used to have the world’s biggest sweet tooth. It really is amazing how that can change when you work toward a healthier diet. I packed tons of ingredients into this recipe, both for flavor and to maximize nutritional value.
This recipe calls for whole wheat flour; I use it whenever possible, because it has greater health benefits than white flour. It makes batters a little heavier, but I think it’s worth it. I also use unsweetened ingredients whenever possible and minimal sweeteners (I used a small amount of maple syrup in this recipe). Again, this is because sugary things are less healthy, and I strive to make foods that support maximal health while still tasting good.
Please note that when mixing the wet and dry ingredients, it should be done quickly. This is because the baking soda is activated by the liquids, especially the pineapple’s acidity. The baking soda will make the batter ‘bubbly,’ making it rise and giving it lightness, so get the batter mixed, into the tins, and into the oven as quickly as possible to maximize that effect.
Since this batter makes 18 muffins, if you do not have two sets of muffin tins, you can make 12 muffins, and then pour the remaining batter into a six-inch loaf tin. That’s what I did, and it turned out well, but the loaf needed an additional four minutes in the oven since it was denser.
Loaded morning glory muffins
Makes 18 muffins
Ingredients
- 1-1/2 cups whole wheat flour
- 1/2 cup rolled oats
- 1/4 cup ground flaxseed
- 2 teaspoons baking soda
- 1-1/2 teaspoons ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon nutmeg
- 1/2 teaspoon salt
- 1/2 cup unsweetened applesauce
- 1/3 cup nondairy milk (I use almond)
- 1/4 cup maple syrup
- 1/4 cup olive oil
- 2 egg substitutes (I use Bob’s Red Mill egg replacer)
- 1 teaspoon vanilla extract
- 1 cup shredded carrots (about 2 large)
- 1 cup shredded apple (about 1 large)
- 1/2 cup raisins
- 1/2 cup chopped walnuts or pecans
- 1/3 cup unsweetened shredded coconut
- 1 cup (8 ounces) pineapple tidbits, drained
- pumpkin seeds for topping, optional
Directions
- Preheat oven to 400° F. Grease muffin tins or line with cupcake liners.
- Whisk all dry ingredients together in a large bowl and set aside.
- Mix the next 6 wet ingredients in a medium-sized bowl.
- Stir carrots, apple, raisins, nuts, coconut and pineapple into the wet ingredients.
- Quickly fold wet mixture into large bowl of dry ingredients, just until everything is incorporated.
- Scoop batter into muffin tins with quarter-cup measuring cup; press pumpkin seeds on top, if desired.
- Bake for 20 minutes; toothpick inserted in the center should come out clean.
For more information on how your food choices affect the planet and your health, go to: harriscenter.org/rhp.