healthy muffin munchies

reading a women's health mag at the doctor's office today and came across some great healthy flavour filled muffin recipes i wanted to share with you all...

source: australian women's health march 2009

mood managers: papaya & pineapple muffins
'..packed with nutrient-dense complex carbs...to help your brain ramp up production of that "woo-hoo!" chemical (serotonin). the omega-3 fatty acids in walnuts and flaxseeds may offer additional protection... they combat moodiness and irritability and nourish the whole nervous system.'

ingredients
1.5 cups wholemeal flour
1.5 tsp baking powder
1.5 tsp baking soda
2 tsp cinnamon
1/2 cup tinned pineapple, drained
1 cup cubed papaya
1/3 cup yoghurt
1 egg, beaten
2 tbs canola oil
1/4 cup sugar
1/4 cup golden syrup
1/4 cup walnuts
1/2 cup dried cranberries

method
1. preheat oven to 190degC
2. in a large bowl whisk together flour, baking powder, baking soda and cinnamon
3. in a food processor or blender puree pineapple, papaya and yoghurt. mix in egg, oil, sugar and syrup.
4. combine pineapple and flour mixtures; fold in walnuts and cranberries.
5. spoon batter into paper-lined muffing cups. bake for 20-22mins or until tops spring back when lightly pressed. cool on a wire rack.

heart guards: apple and cinnamon oat bran muffins
'pectin fibre in apples, oat bran and vitamin E rich canola oil are loved by cardiologists because together they lower both total and LDL cholesterol and keep blood sugar levels under control.'

ingredients
1/2 cup oat bran
1 cup wholemeal flour
1/4 cup ground flaxseeds
1 tsp baking soda
1.5 tsp baking powder
1 tsp ground cinnamon
1 tsp nutmeg
1 egg, beaten
4 tbs canola oil
1 apple, shredded
1/3 cup apple sauce
1/4 cup sugar
1/4 cup chopped pecans

method
1. preheat oven to 175degC.
2. in a large bowl, whisk together bran, flour, flaxseed, baking soda, baking powder, cinnamon and nutmeg.
3. in a separate bowl, whisk together egg and oil until smooth. stir in shredded apple, apple sauce and sugar. combine mixtures and fold in pecans.
4. spoon batter into paper-lined muffin cups. if desired sprink oats over muffin tops. bake for 22-25mins or until tops spring back when lightly pressed. cool ona wire rack

engine starters: date and oat muffins
'...the natural sugars in the dates and prunes give you quick energy but blood-sugar regulating B vitamins in the oats keep it flowing slow and steady so you don't spike and crash.'

ingredients
1.5 cups rolled oats
1/3 cup milk
3/4 cup wholemeal flour
2 heaped tbs canilla whey protein flour
2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
14 dates, finely chopped  (about 3/4 cup)
1 egg, beaten
4 tbs grapeseed oil
2 tbs golden syrup
1/3 cup prune juice

method
1. preheat to 200degC
2. combine oats and milk in a bowl and let soak. in a separate large bowl, mix flour, whey protein, baking powder, baking soda, cinnamon and dates.
3. in another bowl, combine egg, oil, golden syrup and prune juice. add to oats mixture, then stir in flour mix.
4. spoon batter into paper-lined muffing cups. bake for 20mins or until tops spring back when lightly pressed. cool on a wire rack.

flu fighters: carrot and ginger bran muffins
'carrots are rich in immune-boosting vitamin A, zinc-packed pumpkin seeds ward off infection and apple juice contains sniffle-stifling vitamin C. another weapon: yoghurt... its good-for-you bacteria provides defence against microbes.'

ingredients
1/4 cup frozen unsweetened apple juice concentrate
1/2 cup wheat bran
1.25 cups wholemeal flour
1 tsp baking soda
1.5 tsp baking powder
1 tsp ground cinnamon
1 tsp ground ginger
1 egg, beaten
1/2 cup plain yoghurt
1/2 cup shredded carrot
1 tsp grated fresh ginger
2 tbs molasses
1/4 cup pumpkin seeds

method
1. preheat oven to 190degC
2. boil juice over high heat until it becomes syrupy. set aside and let cool.
3. in a large bowl, whisk together wheat bran, flour, baking soda, baking powder, cinnamon and ground ginger
4. in a separate bowl combine reduced juice, egg, yoghurt, carrot, fresh ginger and molasses. combine mixtures and then fold in pumpkin seeds.
5. spoon batter into paper-lined muffing cups. bake for 18 to 20mins or until tops spring back when lightly pressed. cool on a wire rack.

PMS busters: banana, yoghurt and walnut muffins
'bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS symptoms... yoghurt delivers calcium and vitamin D: the dynamic duo has been shown to slash PMS symptoms by up to 40%. add magnesium-rich walnuts... the mineral which may reduce irritability and stabilise blood sugar.'

ingredients
1.25 cups rolled oats
1/2 cup rice flour
1/4 cup flaxseeds
1 tsp baking powder
1 tsp baking soda
2 eggs, beaten
1/4 cup plain yoghurt
3 medium ripe bananas, mashed
1/2 cup golden syrup
1/3 cup grapeseed oil
1/4 cup walnuts

method
1. preheat owven to 190degC
2. in a large bowl whisk together oats, flour, flaxseeds, baking powder and baking soda.
3. in a separate bowl, combine eggs, yoghurt, bananas, syrup and oil. add flour mixture and fold into walnuts.
4. divide batter into paper-lined muffin cups. bake for 20-22 mins or until tops spring back when lightly pressed. cool on a wire rack.

pickled radish

we grow radishes for my hubby as it's a fav childhood memory of his picking a fresh radish straight from the garden to crunch on.

not one of my favourites however we've had super radishes growing so have needed to harvest them before he's gotten to eat them all so needed to find a pickling recipe.

 

ingredients

2 cups radishes, sliced, ends removed

1/2 cup white vinegar

1/2 cup sugar

1 tblsp salt

several dashes herbs of choice

2 cloves garlic

8 cloves

method
1. slice radishes; set aside
2. place one clove garlic and four cloves in each of two medium mason jars; slice open garlic a bit if it's a large clove
3. combine vinegar, salt and sugar and stir until sugar is dissolved.
4. add herbs to vinegar mixture
5. pour vinegar mixture over radishes in a large bowl; stir until all are covered
6. transfer radishes to jars, and then cover with vinegar mixture. top off each bottle with enough white vinegar to cover the radishes
7. put in fridge, let sit for a couple hours/days, and enjoy.


found this one online here which suited the ingredients in my cupboard however want to try another one with coriander, ginger and peppercorns next.

actually quite enjoying these now they're pickled! great in brown rice salads and on sandwiches. i'm a convert!

banana and blueberry loaf

source www.taste.com

for mum and me. mum had something similar to this loaf at a local cafe... with lemon butter. mmm. she tracked down this recipe for us to try.

ingredients

melted butter, to grease

125ml (1/2 cup) mashed overripe banana

100g (1/2 cup) caster sugar

1 x 140g ctn apple fruit puree (or make your own!)

2 eggs

125ml (1/2 cup) reduced-fat milk

1 tbs light olive oil or vegetable oil

120g (3/4 cup) wholemeal self-raising flour

120g (3/4 cup) white self-raising flour

120g (3/4 cup) fresh blueberries

method
1. preheat oven to 180°C. brush a 6cm-deep, 9.5 x 20cm (base measurement) loaf pan with melted butter to lightly grease. line base and 2 long sides with non-stick baking paper.
2. combine the banana, sugar, apple, eggs, milk and oil in a large bowl.
3. sift over the combined flours. add the husks from the sieve. use a large metal spoon to fold the flour into the banana mixture until just combined. add the blueberries and gently fold.
4. spoon the mixture into prepared pan and smooth the surface. bake in oven for 1 hour or until a skewer inserted into the centre comes out clean. remove from oven and set aside for 10 minutes. turn onto a wire rack to cool completely. cut into slices to serve.

NOTE: you will need 1 1/2 medium bananas for this recipe. if fresh blueberries are unavailable, you can use thawed frozen blueberries.

nanna's pickled beetroot

for tania... for your recent beetroot crop. :)

a nanna recipe i'll hold with me always.

ingredients
about 6 large beetroot
1 cup Vinegar Brown
2 cups water
3 cups sugar
pepper and salt
glass jars for storage (sterilise the jars in boiling water or in the oven)

method
1. remove leaves and cut off the stalks and the tails and scrub the beets clean.
2. boil the beets in a pan with enough water to cover them, until firm soft. remove beets from the water once soft and cool slightly.
3. set the now red water aside for later. remove the skin of beets, recommend the use of gloves.
4. put the red water that the beets were boiled in back on the heat, add brown vinegar, water, sugar, pepper and salt back on the heat and bring to the boil.
5. cut the beetroot into slices about 1/2cm to 1cm thick (or to your liking) into the mix of boiling liquid. bring back to the boil.
6. turn off the heat, and add the sliced beets to the glass jars, cover beets with liquid, pouring liquid to the top of the jar. HANDY HINT : before placing lid on, release air bubbles by running a knife down the side of the jar.
7. set aside to cool.
8. store along with all your other preserves. store in fridge once opened.

nothing like home preserved beetroot. if you've only ever had tinned beetroot - you need to try this!

old fashioned lemonade base

here it is... my mum's lemonade recipe.  i love it. i got a dwarf lemon tree for christmas and can't wait till it fruits a plenty to be able to make my own. :)

ingredients
2 1/2 cups water
1 1/4 cups caster sugar
zest of half a lemon, finely chopped
juice of 5 lemons
bottle or jar to store

method

in a medium saucepan heat and stir water and sugar over a medium heat until sugar is dissolved.

simmer syrup for 5 minutes.

remove from heat, add lemon zest and leave to cool for 20 minutes.

add lemon juice to the syrup and pour into clean bottles or jars

store lemonade base in refrigerator for up to three days.

to serve

stir equal quantities of lemonade base and cold water or soda together. 

add ice and serve.  add a sprig of fresh mint, if desired.

find a comfy seat in the breeze of the afternoon, serve up and enjoy!

chilli rhubarb chutney

on the chilli theme for today... found this in the rhubarb article. i'm so used to rhubarb as a dessert i loved the sound of this savoury chutney.

source - 'gardening australia' august 2004

ingredients
1 bunch chopped rhubarb
2 chopped red onions
3 large red chillies (seeded and chopped)
1 1/2 cups sugar
1 cup cider vinegar
10 cloves
salt for seasoning

method
in a large saucepan combine rhubarb, red onions, red chillies, sugar, cider vinegar and cloves.
bring to the boil and simmer for 40 minutes stirring occasionally until thick. season with salt.
pour into a jar and refrigerate when cool.
serve with roast meats, chicken or cheese and crackers.

i'm a vegetarian so meat eaters out there - you'll have to let me know if you try this... its a cheese and crackers option for me!

rhubarb and strawberry lemonade

checked out my dad's rhubarb plant on the weekend... it's massive!! not sure i can fit a rhubarb in my little garden!

i have such fond memories of stewed rhubarb from my nanna's garden when i was little. 

came across this recipe and thought it sounds like such a lovely fresh drink to try - something a little different to do with rhubarb!

source - 'gardening australia' august 2004

ingredients
1 bunch chopped rhubarb
3 1/2 cups water
3/4 cup sugar
2 strips lemon rind.
250g chopped strawberries
1/2 tspn vanilla extract
1 cup fresh lemon juice

method
in a large saucepan combine rhubarb, water, sugar and lemon rind.
bring to the boil and cook for 8 minutes.
add chopped strawberries and vanilla extract and cook for another 2 minutes.
press the mixture through a coarse sieve.
add lemon juice.
pour into bottles and refrigerate when cool.
serve over ice.

got my mum's old fashioned lemonade recipe to bring you soon. it still feels like summer here - very much the days for some yummy fresh drinks!

cucumber and carrot pickles

source 'better homes and garden magazine' august 2008.

ingredients
4 lebanese cucumbers
4 carrots peeled
1 cup rice wine vinegar
1 cup sugar
8cm piece of ginger, shredded
4 star-anise

method
1. cut cucumbers and carrots into 1cm x 8cm strips and put in a sterilised jar.
2. put vinegar and sugar in a medium heavy based pan and stir over a low heat until the sugar dissolves. add ginger and star-anise and simmer for 3-4 minutes or until slightly thickened. pour vinegar mixture over prepared cucumber and carrot. seal the jar and stand for an hour before serving. store for up to two weeks in the fridge.

tips...
...serve with any chinese meal or plain boiled rice
...toss through salad leaves or put on side of curries and spicy foods.
...great with tasty cheddar cheese
...top pickles with a drizzle of sesame oil and sesame seeds just before serving

i have plans for this for our weekly stir-frys. :)

tomato chilli jam

source 'better homes and garden magazine' august 2008.

ingredients
1 tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
1 tsp sea-salt flakes
2 cans chopped tomatoes
1/2 cup brown sugar
1/2 cup red wine vinegar
2 tsp dried chilli flakes (or fresh, finely chopped red chilli)

method
1. heat oil in a heavy based pan, add onion, garlic and sat and stir to combine.  cook on low until onion is soft. do not brown.
2. add tomato, sugar, vinegar and chilli and stir to combine. cook on low for 15-20mins stirring occasionally until mixture is slightly thickened and jam-like.  put hot mixture in a sterilised jar. store jam in fridge for up to 2 weeks.

tips...
...serve the chilli jam with barbecued or char-grilled meats
...use as a base for pizzas
...add a couple of spoonfuls to a slow-cooked meat dish
...other spices such as cinnamon sticks, star-anise or 1-2 teaspoons of mustard or cumin seeds can be added with the onions

i've yet to try this, and one probably not for my hubby but i look forward to trying it with my friends who might like a hot little extra. :)

banana choc chip cake

for my hubby. thanx for my cake delight you cooked today.

from 'rangeville state school centenary cookbook 1909-2009'.

ingredients
1 1/2 cups SR flour - sifted
1/2 cup caster sugar
2 ripe bananas - mashed
1/2 cup low fat milk
2 eggs
1/2 cup choc bits

method
place all ingredients, except choc bits, in a food processor and process for 2minutes or until smooth. don't over mix.
add choc bits.
pour mixture into an oiled 10cmx20cm loaf tin

cool in tin for 5minutes, then turn out onto wire rack to cool completely.

make your own pizza sauce

for all home made pizza base makers out there. had the most glorious homemade pizza experience with friends on saturday night.

here's the sauce recipe for you. the base was delightful also. a wholemeal/plain flour combination.  might have to bring you that one too!

ingredients
5 tbsp olive oil
1 garlic clove
1 tsp dried oregano
2x400g cans chopped tomatoes
salt and pepper to season

method
heat oil on a medium heat.
gently fry the garlic and oregano for 5mins.
add the tomatoes, season and simmer for 40mins stiring occaisionly.
let cool.

how easy is that? can't believe i've been so lazy to use tomato paste all this time (hey, it is good tomato paste. aldi organic brand. i recommend it. they have a few good organic products at great prices if your organically inclined.)

happy baking and saucing!

lemon potato salad

for kel and mali after a glorious weekend at evans.

my favourite potato salad recipe... credit to my mum. :)

ingredients
1.2kg small, new season potatoes
1 cup mayonnaise (thorny brand if buying off the shelf)
1 tbsp wholegrain mustard
1/3 cup lemon juice
1 cup spring onions

method
put potatoes (diced depending on size) in a large pan of cold, salted water. bring to the boil then simmer for about 15mins or until tender.
combine mayonnaise, lemon juice and mustard. season with salt and freshly ground black pepper.
drain potates then put in a bowl. while potates are still warm, add the mayonnaise mix and srping onions. mix well.
leave to cool, then serve.
can be prepared up to 6hrs in advance. keep in the fridge but remove it about 30mins before serving to allow the potatoes to reach room temperature.

sweet potato burgers

for the evans kiosk. their sweet potato and chickpea burgers have inspired me.

ingredients
600g kumara, peeled, chopped
350g potatoes, peeled, chopped
1 small onion, grated
1 carrot, peeled, grated
1/2 cup finely chopped fresh coriander
1 tbsp grated fresh ginger
1/2 cup packaged breadcrumbs
4 round crusty rolls, halved and toasted lightly
4 oak lettuce leaves
2/3 cup tabouleh

method
1. boil or steem kumara and potat until tender. drain, mash roughly. stir in onion, carrot, coriander and ginger. allow mixture to cool.
2. shape mixture into 6 even patties. coat in breadcrumbs. place on a plastic-wrap lined tray. cover and refrigerate for 2 hours or until firm.
3. shallow-fry patties in hot oil until golden on both sides. drain well. cover base of rolls with lettuce, then tabouleh, hot patties and cumin yoghurt then replace top of roll.

cumin yoghurt
1/3 cup plain yoghurt
1 tsp ground cumin
1 tsp lemon juice
combine all ingredients in a bowl. season to taste with salt if desired.

patties and yoghurt can be prepared a day a head.

for all non-kiwi's out there kumera is otherwise known as sweet potato. :)

rhubarb and sour cream cake

for me. to try  on a lazy day next week. looks yum and different.

ingredients
300g rhubarb
60g unsalted butter
2 1/4 cups brown sugar
2 eggs
1 tsp vanilla essence
2 1/2 cups plain flour
1 tsp baking soda
250g sour cream

method
preheat oven to 180degC. grease a 20cm cake tin, line with greaseproof paper on base and sides. grease again.
wash and dry rhubarb and cut into 2cm pieces.
cream butter and sugar; add eggs and vanilla and continue beating for approximately 5 minutes or until pale in colour.
sift together flour and baking soda. stir in half of the flour and half of the sour cream. add remaining flour and sour cream.
fold in the rhubarb. pour the mixture into the prepared tin and bake for approximately 1-1.5 hours or until lightly browned on top and a skewer comes out clean.
stand in the tin for 15 minutes before turning cake onto a wire rack to cool.
serve warm with a dollop of fresh cream.

banana and walnut muffins

for jacqs. wednesday's creation while hanging in newy.

i tweaked her recipe for yummy fruit and nut goodness. always looking out for ways to add extra nutrients and variety to my meals and snacks.

ingredients
2cups SR flour
1/2 cup wholemeal SR flour
1/2 tsp bicarb soda
1/2 tsp nutmeg
1/2 cup brown sugar
1/2 cup crushed walnts (extra walnuts for finishing touch if desired)
1 1/4 cup milk
1 tsp vanilla
4 ripe bananas mashed
100g butter melted & cooled

method
pre-heat oven to 200degC.
lightly brush 12cup muffin tray holes with oil or melted butter/place out muffin cases.
sift flours, bicarb & nutmeg into a large bowl, then add husks from the flour.
stir in the sugar and walnuts. make a well in the centre.
in a jug whisk together eggs, milk and vanilla, pour into well.
add the banana and butter.
fold gently with a metal spoon until just combined. don't over mix.
fill each muffin hole 3/4 full with mixture.
back for 20-25mins or until muffins rise, golden and come away slightly from the tin.

QUESTION: what advanted does using a metal spoon give? any answers from seasoned cooks out there?

blueberry and almond muffins

for the mckendricks. thank you goodies for our great moving buddies.

and for fresh blueberries that are current as cheap or cheaper than strawberries at the moment.

from Chatswood Island Public School 'Favoured Flavours of the Clarence' recipe book 1999.

ingredients
2 cups SR flour
250g fresh blueberries
1 egg
90g butter, melted
flaked almonds
1/2 cup brown sugar
1/2 cup ground almonds
1tspn vanilla
300ml cream

method
pre-heat oven to 200C. grease 12 hole muffin tray/set up muffin cases.
combine flour, sugar, blueberries and ground almonds in a large bowl. 
in a separate bowl mix egg, vanilla, butter and cream.
fold into dry ingredients.
spoon into prepared trays.
top with flaked almonds.
bake for 20-25minutes.
dust with icing sugar before serving warm.

my recipe changes: use skim milk instead of cream to decrease fat content. i leave adding the blueberries till last to allow the wet and dry ingredients mix better and i ground my own almonds to allow bigger bits for added texture interest in the muffins. result - scrumptious muffins.

green tomato pickle

for the friendliest neighbour in the world - ken.

and for my tomoato plants that were damged by storms. and they are super tomatoes - home made compost is amazing stuff.

ingredients
750ml vinegar
3kg green tomatoes
1kg onions
small handful of salt
1/2 tspn pepper
1kg sugar
3tblspn curry powder
3tbspn mustard powder

method
1. chop onions and tomatoes, sprinkle with salt, mix well in a bowl, then leave to stand overnight.
2. next day, drain off the fluid. add 3/4 of vinegar, bring to the boil and boil for 10minutes. add the sugar, bring back to the boil, stirring. then boil for 1hour, stirring often.
3. mix remaining vinegar with the dry ingredients. add to the pot and stil until well combined. boil for 5minutes then bottle and seal.

trying this today. let you know the results. can't say i've ever eaten green tomato pickle before!

cucumber pickles

for me. i love pickles.
i couldn't believe how easy creating my own pickles could be.

ingredients
4 large cucumbers
2 cups white vinegar
1.5 tblspns sugar
strips of red pepper (optional)
1 tspn salt
1/2 cup hot water
2 tspns seeded mustard (optional)

method
1. wash cucumbers, slice thinly and arrange in layers sprinkling salt between layers - cover overnight, drain well.
2. combine vinegar, hot water, sugar, mustard seeds and salt and bring to the boil. simmer uncovered for 15minutes. add cucumber, bring to the boil. put in jars.

NOTE: rock salt does not work as effectively as using a salt mill. lesson learnt.

microwave strawberry jam

for mum and kel. my jam sisters.

i still don't think my nanna believes you can make proper jam in the microwave... although she has asked for another jar!

a Sydney Markets recipe.

ingredients
750g strawberries, hulled and roughly chopped
2 cups caster sugar
1/3 cup lemon juice

method
1. combine strawberries, sugar and lemon juice in a large heatproof bowl. stir until strawberries are well coated with sugar mixture.
2. microwave, uncovered, for 7minutes on high power. stir with a wooden spoon. brush sides of bowl with a wet brush to remove sugar crystals. microwave for 30-35 minutes, stirring every 5minutes, until jam reaches setting point*. spoon hot jam into a 500ml sterilized jar. cover with lid. seal tightly when cold.

*to check if jam is at setting point, place 1 teaspoon onto a chilled saucer. freeze for 1-2minutes. run your finger through jam, if the surgace wrinkles and jam stays in 2 portions, it's ready to spoon into jar. if not, cook for another 1-5minutes until jam reaches setting point.

NOTE: my favourite alternative is to use 2/3 strawberries and 1/3 blueberries. a very yum combination. and i use organic raw sugar and have have had great results!

sweet orange marmalade

for dad. my favourite garden-cook buddy.

recipe from 'back to Maclean High School Cookbok 40th Anniversary 19961-2001'
by Margaret Kirby

ingredients
2 oranges
1 lemon
7.5 cups water
1kg sugar

method
1. cut oranges and lemon into very thin slices, removing seeds.
2. put slices into a bowl, add water and leave overnight.
3. next day put into saucepan and cook gently until rinds are soft and water is reduced by 1/3.
4. put seeds in calico and tie to pot handle - dangle in jam.
5. add the sugar, stir until sugar is dissolved, then boil rapidly until setting point is reached.
6. stir gently and bottle into sterilised jars.