Apple Lentil Muffins
With lentil purée and flaxseed, you’d be hard pressed to find a muffin with more fibre. If you can’t find whole wheat pastry flour, use equal parts regular whole wheat and all-purpose flours.
1 cup (250 mL) red or yellow lentils
1 1/2 cups (350 mL) whole wheat pastry flour
1/4 cup (60 mL) ground flaxseed
1/3 cup (80 mL) walnut pieces
2 tsp (10 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) cinnamon
1/2 tsp (2 mL) ground cloves (optional)
1/4 tsp (1 mL) salt
1 egg
1/2 cup (125 mL) sucanat, turbinado, or palm sugar
1/4 cup (60 mL) vegetable oil
1 1/2 cups (350 mL) apple, finely chopped
Preheat oven to 350 F (180 C).
In medium saucepan, combine lentils and 2 cups (500 mL) water. Bring to a boil, reduce heat and simmer until lentils break down and most of the water is absorbed, about 10 minutes. Mash lentils until smooth and set aside to cool.
In large bowl, combine flour, flaxseed, walnuts, baking powder, baking soda, cinnamon, cloves, and salt.
Add egg, sugar, oil, and apple to lentil puree and mix well. Combine wet and dry ingredients and mix just until all the flour is incorporated. Divide mixture among 12 greased muffin cups and bake for 18 minutes, or until golden and a toothpick inserted into the middle of a muffin comes out clean.
Makes 12 muffins.
Each muffin contains: 227 calories; 8 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 32 g carbohydrates; 8 g fibre; 57 mg sodium
source: "Load Up on Lentils", alive #336, October 2010
Apple Lentil Muffins
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Grilled Chili Tofu Steaks with Quinoa
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
GF Almond Tahini Ice Cream Cookie Cake
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.
Pork Tenderloin with Espresso BBQ Sauce
Coffee-flavoured BBQ sauce? Why not? It’s a strikingly flavourful combo—sweet, tangy, bold, and rich. It can be used not only on pork but on a variety of other meats. We marinated tenderloin in it and doubled up on the smoky flavour by grilling it on a cedar plank. Serve with a side order of grilled broccolini for extra yum. Best beer? You can’t go wrong with an IPA or a honey lager to complement this flavourful dish. Looking for an easy way to grill broccolini? Toss with a little oil and season with salt, pepper, and chili flakes. Near the end of grilling, place broccolini beside plank with tenderloin on hot grill for about 6 or 7 minutes. Using tongs, turn a few times until tender and lightly charred. Place on platter with sliced pork and drizzle with lemon juice and some shaved Parmesan.
Everything-But-Meat Salad
If there’s a vegan or vegetarian in the crowd, then this dish will be sure to please. Chock full of complementary textures and flavours, it not only qualifies as eye candy, but is also a substantial stand-alone meal—a stunning meal in a dish! Best beer? Serve this salad with an IPA or pale ale. For a more adventurous sip, it’s equally delicious with a Belgian pale or dark ale. Endlessly customizable When it comes to this powerhouse salad, the sky’s the limit. Swap out apples with orange wedges, or mix up your greens by substituting spinach for endive. Bump up the protein with some canned chickpeas or black beans, if you wish. Or cut up some corn tortillas into bite-sized strips, fry in pan until crisp, then toss over salad for added crunch.