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 creation “scuffins.” These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres. Not too sweet, slightly dense, and diabetic friendly, they offer 13 g of fibre per muffin. Now that’s what I call a true colon cleanser.
1 1/2 cups (375 mL) buttermilk
1 cup (250 mL) pure pumpkin puree
3/4 cup (175 mL) organic honey
1 omega-3 egg
3/4 cup (175 mL) whole psyllium husks
1/2 cup (125 mL) oat bran
3/4 cup (175 mL) organic whole wheat flour
3/4 cup (175 mL) organic ground flaxseed
1/2 cup (125 mL) organic wheat bran
2 Tbsp (30 mL) organic wheat germ
2 Tbsp (30 mL) ground cinnamon
2 tsp (10 mL) ground ginger
1/2 tsp (2 mL) each ground nutmeg and ground cloves
1 1/2 tsp (7 mL) baking powder
1 tsp (5 mL) baking soda
3/4 cup (175 mL) loosely packed diced organic dates
Preheat oven to 400 F (200 C). Line muffin tin with nonstick paper liners.
In large bowl whisk together buttermilk, pumpkin puree, honey, and egg. Stir in psyllium husks and oat bran. Let sit for 10 minutes.
In medium bowl using a wire whisk or fork, mix together whole wheat flour, ground flaxseed, wheat bran, wheat germ, cinnamon, ginger, nutmeg, cloves, baking powder, and baking soda. Stir in dates, coating well with the flour mixture.
Add dry ingredients to wet ingredients and mix well. The batter will be very thick and stiff; don’t worry, it’s supposed to be.
Scoop evenly into 12 muffin cups. It will seem like a ton, but these make enormous scuffins. Bake for 30 minutes.
Remove from muffin pan and cool on wire rack for at least 3 hours. Store in airtight container for up to 3 days or freeze for up to 3 months.
Makes 12 enormous scuffins.
Each scuffin contains: 220 calories; 6.35 g protein; 5.5 g total fat (0.76 g sat fat, 0 g trans fat,); 46 g carbs; 13.2 g fibre; 180 mg sodium.
source: "Fibre-Full Recipes", alive #305, March 2008
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.