With the winter holidays firmly in the rearview mirror, you might be looking to cut back on baked treats. However, some simple changes can makes those goodies guilt-free.
 

Banana Lentil Muffins

Makes 12 muffins

(Recipe adapted from Canadian Lentils)

These moist muffins are a great snack or breakfast on the go. While many muffins are cupcakes in disguise, these muffins are a far cry from dessert. Each muffin packs 4 grams of protein and 3 grams of fibre, giving them a double dose of hunger-busting power. While you’re at it, make a double batch and freeze for up to one month.

Ingredients:

  • 1 egg, slightly beaten
  • ¼ cup (60 mL) canola oil
  • ½ cup (125 mL) granulated sugar
  • 1 ½ cup (350 mL) bananas, mashed
  • 1 cup (250 mL) lentil puree*
  • 1 tsp (5 mL) vanilla extract
  • 1 1/3 cup (325 mL) whole wheat flour
  • 2 tbsp (30 mL) wheat germ
  • 1 tsp (5 mL) baking soda
  • 1 tsp (5 mL) baking powder
  • ½ cup (125 mL) raisins

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a bowl, combine egg, canola oil, sugar, bananas, lentil purée and vanilla. Mix well.

3. In another bowl, mix together flour, wheat germ, baking soda, baking powder and raisins. Stir into egg mixture until just combined.

4. Spoon batter into greased muffin tins filling about 2/3rds full.

5. Bake for 15 to 20 minutes or until a toothpick inserted into centre comes out clean. Cool and remove from muffin tins.

*Lentil Puree: In a food processor, place cooked lentils (or rinsed and drained, canned). For every cup (250 mL) of cooked lentils, add ¼ cup (60 mL) water. Blend until smooth. Lentil puree has a similar consistency to canned pumpkin. Add additional water 1 tablespoon (15 mL) at a time if more moisture is needed. Store in the refrigerator for up to 3 to 4 days, or freeze for up to 3 months.

Spiced Apple and Lentil Skillet Cake

Makes 12 muffins

(recipe courtesy of Canadian Lentils)

This guest pleasing recipe shows you can have your cake and eat it too. Conjure up this mouthwatering cake with a dash of stealth health (lentil purée, apples and whole wheat flour). Each serving delivers 5 grams of fibre and 8 grams of protein.

Ingredients:

  • 1⁄3 cup + 2 tbsp (115 mL) unsalted butter, divided
  • ¾ cup (175 mL) granulated sugar
  • 2 large eggs
  • 1 tsp (5 mL) vanilla
  • ½ cup (125 mL) all-purpose flour
  • 1/2 cup (125 mL) whole wheat flour
  • 1 tsp (5 mL) baking soda
  • 2 tsp (10 mL) cinnamon
  • 1 tsp (5 mL) ground ginger
  • 1 tsp (5 mL) nutmeg
  • ½ tsp (2 mL) sea salt
  • 2 cups (500 mL) small chopped apples
  • ½ cup (125 mL) lentil purée

Instructions:

1. Preheat oven to 350°F (180°C). Grease a 9-inch (22 cm) cast iron skillet or square baking dish with 2 Tbsp (30 mL) butter.

2. In the bowl of a stand mixer, cream remaining butter and sugar on high speed until light, about 2 minutes, scraping down sides a few times. Add eggs and vanilla. Beat on high for 2 minutes until fluffy, scraping down sides a few times.

3. In a separate bowl, combine flours, baking soda, cinnamon, ginger, nutmeg, and salt. Mix well. Using a rubber spatula, fold flour mixture into butter mixture, then stir in apples and lentil puree until smooth.

4. Scrape this into prepared pan, smoothing the top. Bake for 25 to 30 minutes, until a toothpick comes out with just a few crumbs clinging.

5. Serve warm, with whipped cream or vanilla ice cream.

 

Orange Carrot Cranberry Drops

Makes 36

(recipe courtesy of Canola Eat Well)

These muffin drops are packed with the goodness of oats, wheat germ, carrots and dried cranberries. Applesauce adds sweetness and allows for less fat to be used.

Ingredients:

  • 2 cups (500 mL) whole-wheat flour
  • 1 cup (250 mL) rolled oats
  • 2 Tbsp (30 mL) wheat germ
  • 1 tsp (5 mL) baking soda
  • 1/3 cup (75 mL) packed brown sugar
  • 1/4 cup (60 mL) granulated sugar
  • 1/4 cup (60 mL) canola oil
  • 1/4 cup (60 mL) unsweetened applesauce
  • 1/4 cup (60 mL) fresh squeezed orange juice
  • 1 large egg
  • 1 Tbsp (15 mL) orange zest
  • 1 tsp (5 mL) vanilla
  • 3/4 cup (175 mL) finely grated carrots
  • 3/4 cup (175 mL) dried cranberries

Instructions:

1. Preheat oven to 350°F (180°C).

2. In medium size bowl, whisk together whole-wheat flour, oats, wheat germ and baking soda.

3. In a second bowl, beat together sugars, canola oil, applesauce, orange juice, egg, orange zest and vanilla. Stir in grated carrot.

4. Add flour mixture into wet ingredients. Stir well to combine ingredients. Stir in cranberries.

5. Using a level 2 tbsp (30 mL) measure, portion out each drop on parchment-lined cookie sheets, about 2 inches (5 cm) apart. Flatten slightly with a fork.

6. Bake for 8 to 10 minutes until cookies are brown around edges. Remove from pan and let cool on a wire rack.

 

 

Herbed Cottage Cheese Pan Bread

Makes 10 pieces

(recipe courtesy of Go Barley)

This savoury bread is perfect for dunking into a nourishing winter soup. As well, the special soluble fibre in barley (beta-glucan) will help keep your cholesterol levels in check.

Ingredients:

  • 1 ½ cups (375 mL) whole barley flour
  • 1/2 cup (125 mL) all-purpose flour
  • 1 tbsp (15 mL) baking powder
  • 1 tsp (5 mL) salt
  • 1 tsp (5 mL) dry mixed herbs (oregano, thyme, basil, rosemary)
  • 1 (250 g) container 2% cottage cheese
  • 3 tbsp (45 mL) milk
  • 1/3 cup (75 mL) canola oil

Instructions:

1. Preheat oven to 400⁰F (200⁰C).

2. In a medium bowl, combine flours, baking powder, salt and herbs.

3. In a food processor or blender, process cottage cheese, milk and oil and add to flour mixture, stirring just until dry ingredients are moistened.

4. With lightly floured hands, shape into a ball. Place on a greased baking sheet and gently pat into a 3/4 inch (2 cm) thick circle.

5. With a floured knife, cut circle into 10 wedges; separate each wedge slightly and bake for 25 to 30 minutes until browned and a cake tester inserted comes out clean.

 

Double Chocolate Zucchini Muffins

Makes 12 muffins

Satisfy the chocoholic in you with these decadent-tasting muffins with a healthy spin (zucchini, whole wheat flour, wheat germ, hemp hearts). Pair with a glass of milk to complete the experience.

Ingredients

  • ½ cup (125 mL) all-purpose flour
  • ½ cup (125 mL) whole wheat flour
  • ½ cup (125 mL) cocoa powder
  • 2 tbsp (30 mL) wheat germ
  • 2 tbsp (30 mL) hemp hearts
  • 1 tsp (5 mL) baking soda
  • ½ tsp (2 mL) baking powder
  • ¼ cup (60 mL) canola oil
  • ½ cup (125 mL) applesauce or other fruit purée
  • 1/2 cup (125 mL) sugar
  • 2 eggs
  • 1 tsp (5 mL) vanilla
  • 1 ½ cups (375 mL) shredded zucchini (approx. 2 medium)
  • ¼ cup (60 mL) chocolate chips

Instructions:

1. Preheat oven to 350°F (180°C).

2. In a medium bowl, mix flours, cocoa powder, wheat germ, hemp hearts, baking soda and baking powder.

3. In another bowl, mix canola oil, applesauce, sugar, eggs and vanilla. Add shredded zucchini and chocolate chips.

4. Spoon batter into greased muffin tins (or use muffin liners) filling about 2/3rds full.

5. Bake for 20 to 25 minutes or until a toothpick inserted into centre comes out clean. Remove from tin and cool on rack.

Mini Berry Scone Muffins

Makes 24

Greek yogurt adds moisture and protein to these berry-packed cross between a scone and a muffin. Sit back and imagine yourself at high tea.

Ingredients

  • 1 1/4 cups (300 mL) all-purpose flour
  • 1 cup (250 mL) whole wheat flour
  • 2 tbsp (30 mL) wheat germ
  • 1 tbsp (15 mL) baking powder
  • ¼ tsp (1 mL) salt
  • 1/3 cup (75 mL) cold butter
  • ½ cup (125 mL) milk
  • ½ cup (125 mL) plain Greek yogurt
  • ¼ cup (60 mL) maple syrup
  • 1 egg
  • 1 tsp (5 mL) vanilla extract
  • 1 cup (250 mL) frozen berries (raspberries or blueberries)*

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a bowl, mix flours, wheat germ, baking powder and salt.

3. Cut cold butter into flour mixture using two knives or pastry blender, until mixture looks like oatmeal.

4. In a separate bowl, whisk together milk, Greek yogurt, maple syrup, egg and vanilla extract.

5. Add berries to flour mixture and mix to coat berries.

6. Add wet ingredients to the flour mixture.

7. Stir lightly until a sticky dough forms, trying not to overmix.

8. Scoop dough into greased mini-muffin tin.

9. Bake for 10 to 15 minutes, until tops are lightly browned. Cool on rack and enjoy.

* Keep berries frozen until ready to add to dough.