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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Blueberry Corn Muffins
"Recipe Adapting"

Do you have favorite recipes that you hate to *give up* but would like to know how to make them healthier?  Send me a copy and I will adapt it to a healthier version and post it on my web site.  Here is one example.  It's simple Corn Muffin recipe.  I'll give both old and new ingredients with explanations for how the change is healthier.

Old Ingredients

New Ingredients
1 cup flour 1/4 cup soy flour + 3/4 cup whole wheat pastry flour
1/2 cup corn meal (Quaker) 3/4 cup corn meal (coarse-ground still containing the germ like Bob's Red Mill)
1 1/2 tsp. baking powder no change
1/2 tsp. salt 1/4 tsp. salt
1/2 cup sugar 1/4 cup sugar (next time try even less)
3/4 cup milk 3/4 cup soy milk
4 Tbsp. butter,softened 2 Tbsp. canola or olive oil
1 egg 1/4 cup egg substitute, or 2 egg whites, or 1 Eggland's Best egg
3/4 cup fresh blueberries

Directions:

  • Preheat oven to 375°F.  Spray muffin tins lightly with PamŽ.
  • Mix all ingredients together.
  • Bake 25 minutes.

Makes: 6 large muffins

With these ingredient changes, I have:

  • increased the fiber and the phytochemicals by using whole wheat pastry flour, course-ground corn meal, and the blueberries
  • decreased the sodium content by cutting the salt in half and eliminating the butter (still need the baking powder)
  • decreased the sugar by half, and probably could decrease it even a little more without compromising the taste
  • decreased total fat by cutting down the amount added by half and changing the egg to egg whites or an egg substitute
  • changed the fat to a healthy fat by switching from butter to canola oil or olive oil.  If Eggland's Best eggs are used, they are high in omega-3 fatty acids which adds a healthy fat to consume
  • added soy protein and isoflavones by using soy flour and soy milk.  Special notes:
    1. only substitute 25% soy flour in quick breads (15% in yeast breads) as soy flour does not contain gluten which is needed to help with rising and texture of baked goods.
    2. choose a soy milk that is highest in protein like EdenSoy unflavored as the isoflavones like genistein *travel* with the protein, this in general, the higher the protein, the more isoflavones a soy product contains.
  • increased the natural Vitamin E content by changing from butter to canola oil, using Eggland's Best eggs, and the corn meal that still has the germ

This example gives you some general ideas for switching family favorite recipes to ones that are equally tasty and much more nutritious and healthful.