1 cup (250 mL) organic whole wheat flour
1 cup (250 mL) organic yellow corn meal
3 tsp (15 mL) alum-free baking powder
1 cup (250 mL) skim milk or water
1/2 cup (125 mL) organic cane sugar or liquid honey (or to taste)
1 free-range egg
1/4 tsp (1 mL) sea salt
1/4 cup (60 mL) organic olive oil
Preheat oven to 400 F (200 C). Lightly oil your muffin tin.
In a large bowl, sift together the whole wheat flour, corn meal, baking powder, and sea salt. In a separate bowl, add the egg, milk, oil, and sugar or honey. With a wire whisk, lightly beat wet ingredients until blended (about 20 seconds).
With a wooden spoon, make a well in the middle of the dry ingredients. Pour the bowl of wet ingredients into the well of dry ingredients and mix quickly and lightly.
The secret to good muffin texture is to not overmix the batter! The batter will be thick. Spoon batter into muffin tins to within 1/2 inch (1 cm) from the top. Place immediately in a preheated oven for 15 to 20 minutes until the tops turn golden brown.
To make any other whole grain muffins, simply substitute your favourite finely ground whole grain cereal meal for the cornmeal in this recipe.
source: "Whole Grains", alive #288, October 2006
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.