Raspberry Muffins :: Food and Nutrition :: Recipes

Raspberry Muffins

Muffins are a treat in school lunch boxes. If your child is allergic to wheat, try using spelt flour instead of whole wheat. You may replace raspberries with blueberries, blackberries or raisins.

1 cup (500 ml) rolled oats
1 cup (500 ml) buttermilk
1 cup (500 ml) whole wheat or spelt flour
3/4 tsp (3 ml) sea salt
1 1/2 tsp (7 ml) aluminum-free baking powder
1/2 cup (125 ml) butter, melted
1/2 cup (125 ml) Sucanat or Rapadura sugar or honey
1 free-range egg, slightly beaten
1 tsp (5 ml) lemon zest
1 cup (500 ml) fresh raspberries
(use frozen ones if not in season)

Preheat oven to 400°F (200°C). Grease a medium-size muffin pan or line it with baking cups.

Mix oats and buttermilk and let soak for about 10 minutes. In a separate bowl, sift together flour, salt and baking powder. Set aside. In another bowl, beat butter, sugar and egg until fluffy. Add lemon zest. Fold together with the oat-buttermilk mixture and the flour mixture. Fold in raspberries. Fill muffin cups with batter about two-thirds full and bake for 15 minutes or until a toothpick inserted in the centre of a muffin comes out clean. Remove from pan and let cool slightly. Serve warm or refrigerate. Makes 12 muffins.

Source: alive #239, September 2002

Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.

Spiced Rye Bread

Beat Lunch-Box Blues
I often worry about children and the many pressures they fac.

Granola Energy Bars

Breakfast Muffins

Barley Bread

Pumpernickel Bread

Sunflower Seed Loaf
This loaf is great served fresh or reheated. It is excellent for lunches and picnics or sliced to go on a sandwich with trimmings.

Kamut Pita Bread

Festive Easter Braid

Black Currant Buttermilk Biscuits
Served warm, these delectable biscuits make an exceptional afternoon tea or accompaniment to any meal. Makes about 12 biscuits.

Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety. Makes 12 to 16 tortillas.

Rye Sourdough Starter
If you are lucky, you may get your first sourdough starter from a friend, otherwise follow this recipe from Healthy Breads with the Breadmaker by Silke Alles and Sieglinde Janzen (alive Natural Health Guide #13).

Sourdough Bread
Sourdough is the healthiest bread because of the natural yeast fermentation. Dense, with a nice texture and taste, a slice of sourdough with a bit of butter or natural spread makes an enjoyable treat and of course is an indispensable accompaniment to soup on any occasion.

Millet Bread
Millet is a basic food staple in Africa and Central Asia. It's rich in iron and high in protein. Use millet instead of white rice in most recipes--it's much more flavourful and nutritious.

Holiday Honey Loaf
A holiday favourite in the former Czechoslovakia, this moist and delectable loaf is sweetened with the natural goodness of honey and filled with wholesome nuts and fruit. Makes one cake.

Carrot Nut Loaf with Garlic Sauce

Delectable Carrot-Date Muffins
Carrot muffins have been around for a long time and everyone loves them. Adding dates-rich, sweet and perfect for baking-gives you a muffin the kids will come home to for years.

Popcorn Bread
The unique taste of this wonderful bread usually evokes the memory of summer afternoons at the movies or the fairgrounds.

Delicious Nut Loaf

Tofu Loaf

Oatmeal Cookies
No lunchbox is complete without them!

Whole Wheat Pizza Dough

Cup-A-Lasagna

Nutty Carob Squares

Fruit Nut Candies

Royal Snack Mix

Garden Snack Mix

Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.

Mini Pizzas

Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.

Wholewheat Sandwich Rolls

Healthy Digestion Muffins

Apricot Earl Grey Tea Bread

Chocolate Yogourt Muffins with Walnuts
These muffins combine the best of all worlds: rich chocolate flavour, yet low in saturated fats and high in fibre. They utilize the convenience of spelt flour - still a whole grain, but much lighter than whole wheat flour.

Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries

Alphabet Soup
School lunches can be both fun and easy when you buy a special soup Thermos for your child. Brightly coloured Thermoses are available at most supermarkets and drugstores and come in children's sizes.

Chocolate Energy Orbs
A hit with adults and children alike, Chocolate Energy Orbs can be made on the weekend to be enjoyed throughout the week. They've got lots of the protein and fat that children's bodies need for growth, along with fibre, protein, and antioxidants from the cocoa powder.

Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.

Garlic Toast with Fresh Herbs

Cornbread Stuffing
For the vegetarians in your gathering, make a stuffing that is protein rich by adding a meat substitute such as seitan strips (a wheat-based meat substitute available in health food stores).

Moist Flaxseed Muffins

Whole Grains
There's nothing like a bowl of steaming hot cereal drizzled with maple syrup to knock the chill out of a wintry morning, but whole grain cereals are more than a traditional breakfast food. They're also the perfect, high fibre addition to muffins, pancakes, breads and rolls.

Strata
Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds.

Creamy Morel Soup
Morels are as delicious as they are dear in price, so you might want to start by experimenting with other mushroom varieties. The exotic varieties are common enough in Canada and carry both good nutrition and a broad range of flavours and textures.

Scuffins
I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I'm calling my new reation "scuffins. These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres.

Muffuletta
Muffulettas are stuffed pressed sandwiches that are the signature of New Orleans and a perfect make-the-night-before picnic entre. To ensure that the fillings dont fall out you need to cut the buns so that the base is deep enough to stuff.

Pumpkin Bread
Combine dry ingredients in a bowl and mix well. In a separate bowl, combine all wet ingredients, except walnuts, and mix well. Add wet mixture to dry mixture and stir until moistened. Fold in walnuts.