Showing posts with label low fat options. Show all posts
Showing posts with label low fat options. Show all posts
I wanted to make myself some muffins to keep in the freezer for my breakfasts over the next few weeks. Something not too large or too sweet or too filled with fat. In other words, somewhat healthy.
I happened upon this recipe for Maple Bran Muffins in a cookery book by Ken Haedrich entitled Maple Syrup Cookbook. I purchased my copy second hand on a used book site.
I have been a huge fan of Ken's cookbooks for a number of years now. I had several that I purchased in the 1990's and then took over to the UK with me. Of course, they got left behind when I had to come back to Canada.
I am slowly trying to replace at least some of the books that got left, and this was one of them.
One thing I really love about Ken's baking recipes is his propensity for using simple, uncomplicated ingredients, fats, natural sweeteners, whole grain flours, etc. Wholesome baking.
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One reason that this recipe appealed to me was that it was a known contest winner, having won a 1999 recipe contest sponsored by the Wisconsin Maple Association. (The winning entry was submitted by Joan Lukes of Merrin, Wisconsin.)
Another reason this recipe appealed was because it used no fats whatsoever with the exception of 1 TBS of butter in the topping, so each muffin would only contain 1/12 of a TBS of fat.
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Also, I love the flavor of maple and I adore bran muffins. This seemed like a really winning combination to me!
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WHAT YOU NEED TO MAKE MAPLE BRAN MUFFINS
With the exception of perhaps the Maple syrup, you probably have everything you need in the kitchen right now to make these delicious muffins.
- 1 cup (140g) plain all-purpose flour
- 1 tsp baking soda
- 1 cup (41g) bran flakes
- 1/3 cup (50g) raisins
- 1/2 cup (58g) chopped toasted walnuts (optional)
- 1 cup (240ml) pure maple syrup
- 1 cup (120g) dairy sour cream
- 2 large free-range eggs
For the topping:
- 3 TBS all purpose, plain flour
- 2 TBS firmly packed soft light brown sugar
- 1 TBS butter
.JPG "Maple Bran Muffins")
I like to use a "B" grade Maple Syrup. It's a bit darker in color than regular maple syrup and has a stronger flavor than regular maple syrup.
Dark and intensely flavored, it is produced later in the season than regular Maple Syrup.
Regular Maple Syrup comes in three levels of Grade "A", light amber, medium amber and dark amber, depending on when during the Maple Season it is harvested. The earlier in the season the lighter the color and the more delicate the flavor.
"B" grade is perfect for baking and cooking with, its boldness working well with meats, sweet potatoes, baked beans, desserts, muffins, breads, etc.
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The use of sour cream works with the baking soda to give these muffins a bit of a rise. They will not rise really tall, however. (Just so you know.) They are the perfect sized breakfast muffin.
I used regular full fat sour cream, but light sour cream will also work.
I used Bran Flakes cereal and unbleached flour. I did not add the nuts this time, just the raisins.
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As you can see, they are not huge muffins, but a medium sized muffin, which is just right or breakfast along with a bowl of fruit, or for a mid-morning snack with your mid-morning cuppa!
The buttery brown sugar streusel on top adds just a tiny bit of a moreish crunch. You could use maple sugar for even more maple flavor!
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HOW TO MAKE MAPLE BRAN MUFFINS
Muffins are probably one of the easiest things to make in the area of quick breads. Make sure not to overmix the ingredients as the end result will be a tougher muffin.
Preheat the oven to 400*F/200*C/ gas mark 6. Butter a 12-cup medium muffin tin really well or spray with non-stick cooking spray. Set aside.
Rub the butter, flour, and brown sugar together for the topping in a small bowl until the mixture is crumbly. Set aside.
.JPG "Maple Bran Muffins")
Whisk the maple syrup, sour cream and eggs together in a bowl. Set aside.
Whisk the flour and baking soda together in a bowl. Add the bran flakes, raisins and walnuts (if using.) Give everything a good stir.
Add the wet ingredients to the dry ingredients and mix together just to combine. Spoon the batter (it will be loose) into the muffin cups filling them 3/4 full.
Sprinkle a portion of the topping on top of each muffin.
Bake in the preheated oven for 15 to 30 minutes until risen and golden brown. Serve warm.
Leftovers can be stored in an airtight container for several days or frozen for longer. Gently reheat in the microwave for a few seconds.
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HINTS AND TIPS FOR PERFECT MUFFINS
1. Mix wet and dry ingredients separately in different bowls and then mix together.
2. Do not over beat/mix your batter. Mix only to combine. The best batter is expected to be a bit lumpy, thick, and floury.
3. Don't overfill your muffin cups. 3/4 full is ideal.
4. If you don't have enough batter to fill all your cups, fill the empty ones with water. This promotes even baking in your muffins and will prevent your pan from buckling.
5. Leave the baked muffins to cool in the pan for five minutes before removing them from the pan. Do not let them sit in the pan until cold. This will give you soggy muffins.
6. Muffins freeze wonderfully. If you cannot eat them all in one day, wrap each one tightly with plastic wrap, and freeze together in a zip lock baggie. That way you can remove just however many you want at any given time without having to thaw them all out.
.JPG "Maple Bran Muffins")
I really enjoyed these muffins. The flavor of the maple was just right, and I loved the slight sweetness of the sticky raisins studding the muffins.
They were so good that I confess I had two for breakfast. I couldn't help myself!
.JPG "Maple Bran Muffins")
Some other muffin recipes which you might enjoy are:
These are the PERFECT breakfast muffins. Quick and easy to make. Delicious. I highly recommend. Simple and filled with fiber. You can use ordinary Special K cereal, or you can be a bit more extravagant and use one of the varieties which contain fruit. This recipe makes half a dozen fabulous muffins.
Prepare yourself to fall in love with this small batch muffin recipe with makes six gorgeously delicious muffins. They embody all the flavors of your favorite cinnamon rolls, except they are muffins, not a yeast bread. I am of the school that cinnamon flavored anything is good. It doesn't really matter too much what it is, and these are OMG good!
Yield: 12 medium muffins
Maple Bran Muffins
Prep time: 10 MinCook time: 15 MinTotal time: 25 Min
A delicious little muffin that is low in fat and high in fiber and taste! Sweetened naturally with maple syrup, these are a real winner of a muffin!
Ingredients
- 1 cup (140g) plain all-purpose flour
- 1 tsp baking soda
- 1 cup (41g) bran flakes
- 1/3 cup (50g) raisins
- 1/2 cup (58g) chopped toasted walnuts (optional)
- 1 cup (240ml) pure maple syrup
- 1 cup (120g) dairy sour cream
- 2 large free-range eggs
For the topping:
- 3 TBS all purpose, plain flour
- 2 TBS firmly packed soft light brown sugar
- 1 TBS butter
Instructions
- Preheat the oven to 400*F/200*C/ gas mark 6. Butter a 12-cup medium muffin tin really well or spray with non-stick cooking spray. Set aside.
- Rub the butter, flour, and brown sugar together for the topping in a small bowl until the mixture is crumbly. Set aside.
- Whisk the maple syrup, sour cream and eggs together in a bowl. Set aside.
- Whisk the flour and baking soda together in a bowl. Add the bran flakes, raisins and walnuts (if using.) Give everything a good stir.
- Add the wet ingredients to the dry ingredients and mix together just to combine. Spoon the batter (it will be loose) into the muffin cups filling them 3/4 full.
- Sprinkle a portion of the topping on top of each muffin.
- Bake in the preheated oven for 15 to 30 minutes until risen and golden brown. Serve warm.
- Leftovers can be stored in an airtight container for several days or frozen for longer. Gently reheat in the microwave for a few seconds.
This recipe I am showing you today is a diamond in the rough. Truly delicious and low in fat and calories, but I confess . . . there is no way to take a beautiful photograph of them. I did contemplate not sharing this with you, but it is just too good not to, so here you have it "Warts an all!" Devilled Mushrooms.
Its a recipe that I adapted from a small BBC Good Food book of mine, entitled "101 Meals for Two". I love mushrooms, and to be honest, I had some mushrooms which needed using and I didn't want to do the same old same old with them. It also sounded really delicious!
And not just delicious, but very simple, quick and easy to make. You can have it as a light lunch or supper, or even as an addition to a cooked breakfast. In that case it would serve 4 people instead of 2.
Its as simple as whisking together some ingredients and tossing large flat mushrooms in them. I found that the mixture didn't really stick that well, and so after I tossed them together, I then put the mushrooms into the baking dish and brushed them all over with the remainder.
After that you just bang them into a hot oven and bake them for short amount of time. Oh boy, were they ever tasty! Spicy and quite devilish! 👹 But in a very good way!
*Devilled Mushrooms*
Serves 2
Salad leaves and crusty bread to serve
Divide between two heated plates and spoon any pan juices over top. Serve with some salad and crusty bread.
I found them surprisingly filling and was quite pleased that there were only 102 calories in one serving, with very little carbs, not a lot of fat, low sugar and a modicum of protein and fibre, I called these a winner (and diabetic friendly)! Bon appetit!
PS - I served with a rustic whole grain sour dough bread.
I am a HUGE fan of salads, and vegetables and pasta. Todd, not so much . . . but I am slowly converting him, and bringing him around to my way of thinking. Actually in all truth he loves my salads because, as he says, they are never boring!
One of the things I love most about this time of year is Strawberry Shortcake. Of course my mom made the best strawberry shortcake. She used biscuits and filled with them crushed berries and whipped cream, or ice cream, depending on what she had ready to hand. You can find that recipe here. Its not low fat or low sugar, but it is high on deliciousness!
As a diabetic, I am always looking for ways to lighten things up and hopefully still
keep them delicious. I got a book from Gooseberry Patch a number of
months back called Comfort Food, Lightened Up. It's filled with 330
recipes of your favourite foods, made healthier and lighter.
We grow our own strawberries and they are coming fast and furious at the moment. It is a race to see who will get to them first, us, or the birds . . . or the slugs. Meh! Everyone's got to eat I guess!
When I saw this recipe for a lightened up version for Strawberry Shortcake, I really wanted to try it out. It didn't use the biscuits my mother always used, but it did include a delicious low fat and sugar sponge. It sounded quite promising!
I had some sour milk in the refrigerator left from when we were on our holiday and so I used that instead of regular milk, adapting the recipe to do so. The cake worked out beautifully and is light and moist . . . not very sweet, but you can't have it all.
If I could choose to do anything differently it would be to crush the berries lightly instead of just slicing them. I think crushed berries would be even nicer.
No, it did not compare to my mothers . . . not in the least, but it was still very good. And I won't complain about that!
So, if you are looking for a cake that you can have and eat too, then this might be the one. The cake on its own would be lovely split and filled with whipped cream and lemon curd . . . just saying. It's a great basic cake.
I am sitting here imagining it split and filled with all sorts . . . crushed raspberries, peaches . . . rhubarb compote! Mmmm . . .
*Lighter Strawberry Shortcake*
Makes 12 servings
Hull and slice the berries.
Do I miss the old version . . . my mum's . . . yes, I probably always will, but its nice to know that there is a lighter lower fat version I could indulge in every now and then. I suppose you could also use a sweetener in this that measures like for like the same as sugar in the place of the sugar and that would work too. This did satisfy a craving of sorts . . . sigh . . . Bon Appetit!
One of my favourite soups has to be broccoli and cheese soup. I just love it. I love broccoli anyways, and when you combine it with cheese, well . . . that is just a match made in heaven.
This delicious casserole today had very similar ingredients as broccoli cheese soup, except it's not soup, it's a fabulous casserole that will have your family scrambling for seconds!
It also makes great use of leftover baked potatoes. In fact if I am going to bake some potatoes for supper, I always throw a few extra into the oven just so that I can make this tasty casserole the day after!
It never hurts to have already cooked potatoes on tap!
I call it Skinny Broccoli and Potato Casserole because I used to make it with full fat ingredients, but now I make it with low fat or no fat ingredients, which cuts back on the calories quite a bit.
It is surprising how easy it is to cut back on fat and calories with just a few substitutions!
And, NO, that doesn't mean you get to eat twice as much as you normally would. You just eat the same amount as you usually do and feel good about eating a bit healthier. Everybody wins!
Fat free sour cream . . . low fat cheddar and mozzarella cheeses . . . skimmed milk. Combined with chopped baked potatoes, cooked broccoli and spring onions and you are in for a real treat that doesn't taste low fat at all.
It's every bit as rich tasting as the original . . . which probably had a lot more cheese in it as well, but what the heck!
These days I am just happy if there is any cheese in anything! Seriously you are going to love this.
I could eat a plate of this and be quite happy with nothing else. I really do love my veggies, and broccoli and potatoes are two of my all time favourites from the vegetable kingdom!
*Skinny Broccoli and Potato Casserole*
Serves 4
60g of reduced fat strong cheddar cheese, shredded (1/2 cup)
55g of low fat Mozzarella, shredded (1/2 cup)
Preheat the oven to 190*C/375*F/ gas mark 5. Spray a shallow casserole dish with low fat cooking spray.
The real challenge is keeping the pounds off of me! Oh, I wish I could eat whatever without having to worry about it. Sigh . . . Bon Appetit!
This content (written and photography) is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at: mariealicejoan at aol dot com Thanks so much for visiting. Do come again!
A lighter Green Bean Casserole. This tasty recipe for a green bean casserole from scratch, never fails to please.
I can remember the very first time I tasted Green Bean Casserole. I was 10 years old. We were on our way to Nova Scotia from Manitoba and my parents had decided to go through the states to get there.
My mother's cousin Polly and her family lived (and still do) in Vermont. We spent some time visiting with them and enjoying their hospitality. Supper was served out in their garden at a picnic table and Green Bean Casserole was on the menu. It was love at first bite.
I have to say that no green bean casserole I have ever tasted since has come close to the memory of the taste of that one we enjoyed in the dusk of an early summer evening, sitting at that picnic table outside that old house on top of a Vermont hillside.
I am sure it was the company which made it even more delicious.
This is a lighter version of that. There are no cream soups involved. I make my own sauce.
There is plenty of caramelized fresh onion, which more than makes up for the lack of tinned french fried onions. There is plenty of crunch on top from crushed cracker crumbs . . .
I could sit and eat a whole plate of this and nothing else. It pleases me that much.
It went very well with the Gingersnap Glazed Ham I baked the other day.
It felt good to be eating something a little bit lighter than all of that indulgence of our Christmas feasting.
This is a dish I make every now and again, and everytime I do I ask myself why I don't make it more often.
Probably because it is a dish I reserve for special occasions, choosing in my every day life to eat my vegetables simply steamed . . . were it not so, I daren't think of the size I would be.
In any case its a new year and there is no better way to begin it than with a happy memory and a delicious side dish.
*A Lighter Green Bean Casserole*
Serves 4 - 6
1/2 tsp dried thyme leaves
12 round buttery crackers, crumbled
Bring a pot of lightly salted water to the boil. Blanche the
green beans in the boiling water for 3 minutes. Drain well and set
aside.
Melt the butter in a saucepan over medium low heat. Add the chopped onion, reduce the heat to low and cook, stirring frequently, over low heat until the onions begin to caramelize. This will take about 10 minutes.
Preheat the oven to 180*C/350*F/ gas mark 4. Butter a shallow casserole dish.
Sprinkle the flour over the onions in the saucepan. Cook, stirring for
several minutes. Whisk in the warm chicken broth. Whisk constantly
until thickened. (It will be fairly thick.) Taste and adjust seasoning
with salt and black pepper. Stir in the thyme leaves. Add the green
beans and stir well to coat. Spread in the casserole dish. Crumble the
crackers over top.. Cover tightly with a buttered sheet of foil. (In truth I spritz it with a bit of low fat cooking spray.)
Bake in the preheated oven for about 30 minutes covered. Uncover and
bake for 15 to 20 minutes longer, until the beans are tender and the
sauce is bubbling and the top is golden brown. Remove and keep warm.
Serve warm as a delicious side dish.
Bon Appetit mes amis!! ! Bon Appetit!
This content (written and photography) is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at: mariealicejoan at aol dot com Thanks so much for visiting. Do come again!
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