Recipe of the Week: Blueberry Maple Muffins

From Eat­ing­Well

Whole-wheat flour and flaxseeds give these maple syrup-sweetened blue­berry muffins a deli­cious, nutty flavor.

Com­pared to a tra­di­tional ver­sion of the recipe, they have four times the dietary fiber and sub­sti­tute health­ful monoun­sat­u­rated fat (canola oil) for sat­u­rated fat (butter).

Ingre­di­ents

• 1/5 cup whole flaxseeds
• 1 cup whole-wheat flour
• 3/4 cup plus 2 table­spoons all-purpose flour
• 1 1/2 tea­spoons bak­ing powder
• 1 tea­spoon ground cinnamon
• 1/2 tea­spoon bak­ing soda
• 1/4 tea­spoon salt
• 2 large eggs
• 1/2 cup pure maple syrup
• 1 cup non­fat but­ter­milk, (see Tip)
• 1/4 cup canola oil
• 2 tea­spoons freshly grated orange zest
• 1 table­spoon orange juice
• 1 tea­spoon vanilla extract
• 1 1/2 cups fresh blueberries
• 1 table­spoon sugar

Prepa­ra­tion

1. Pre­heat oven to 400°F. Coat 12 muf­fin cups with cook­ing spray.
2. Grind flaxseeds in a spice mill (such as a clean cof­fee grinder) or dry blender. Trans­fer to a large bowl. Add whole-wheat flour, all-purpose flour, bak­ing pow­der, cin­na­mon, bak­ing soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add but­ter­milk, oil, orange zest, orange juice and vanilla; whisk until blended.
3. Make a well in the dry ingre­di­ents and stir in the wet ingre­di­ents with a rub­ber spat­ula just until moist­ened. Fold in blue­ber­ries. Scoop the bat­ter into the pre­pared muf­fin cups. Sprin­kle the tops with sugar.
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 min­utes. Let cool in the pan for 5 min­utes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

Nutri­tional Infor­ma­tion
Per muf­fin: 208 Calo­ries; 8 g Fat; 1 g Sat; 4 g Mono; 36 mg Cho­les­terol; 31 g Car­bo­hy­drates; 6 g Pro­tein; 3 g Fiber; 184 mg Sodium; 149 mg Potassium

Recipe of the Week: Arctic Char and Vegetables

As many of you know, we fea­ture a healthy and deli­cious recipe on this blog every Fri­day. Our goal is to pro­vide you with new, healthy meal ideas to help keep your eat­ing plan fresh and fun.

Today’s recipe is from Cook­ing Light, cour­tesy of Andy Abend.

Ingre­di­ents

• 1 1/2 table­spoons unsalted but­ter, softened
• 1 tea­spoon grated lemon rind
• 1 table­spoon fresh lemon juice
• 1 tea­spoon chopped fresh dill
• 2 (6-ounce) arc­tic char fil­lets (about 1 inch thick)
• 1/4 tea­spoon kosher salt
• 1/8 tea­spoon black pepper
• 1/4 cup julienne-cut leeks
• 1/4 cup julienne-cut red bell pepper
• 1/4 cup julienne-cut carrot
• 1/4 cup julienne-cut snow peas

Prepa­ra­tion

1. Pre­heat oven to 450°.
2. Com­bine first 4 ingre­di­ents in a small bowl; stir until blended.
3. Cut 2 (15 x 24-inch) pieces of parch­ment paper. Fold in half cross­wise. Draw a large heart half on each piece, with the fold of the paper along the cen­ter of the heart. Cut out the heart, and open.
4. Sprin­kle both sides of fil­lets with salt and pep­per. Place one fil­let near fold of each parch­ment heart. Top each fil­let with half the veg­eta­bles and half the but­ter mix­ture. Start at the top of the heart and fold edges of parch­ment, seal­ing edges with nar­row folds. Twist the end tip to secure tightly.
5. Place pack­ets on a bak­ing sheet. Bake at 450° for 15 minutes.
6. Place on plates; cut open. Serve immediately.

Yield: 2 serv­ings (serv­ing size: 1 fil­let, 1/2 cup veg­eta­bles, and about 1 table­spoon sauce)
Total: 25 Minutes

Nutri­tional Infor­ma­tion
Amount per serving

Calo­ries: 301
Fat: 14.6g
Sat­u­rated fat: 6.4g
Monoun­sat­u­rated fat: 3.8g
Polyun­sat­u­rated fat: 2.7g
Pro­tein: 34.8g
Car­bo­hy­drate: 6g
Fiber: 1.4g
Cho­les­terol: 111mg
Iron: 1.8mg
Sodium: 369mg
Cal­cium: 45mg

Recipe of the Week: Whole-Wheat Apple Pancakes

Every week, we post a nutri­tious and deli­cious recipe for you try. We’d love to see your recipes too! If you have any healthy recipes to share, please email them to lauren@​bc4​c.​com.

Today’s recipe was adapted from Ellie Krieger’s book, So Easy: Lus­cious Healthy Recipes for Every Meal of the Week…

Ingre­di­ents

• 1 cup low-fat buttermilk
• 3/4 cup non­fat milk
• 2 large eggs
• 1 table­spoon honey
• 6 table­spoons pure maple syrup
• 1 medium apple, diced
• 3/4 cup all-purpose flour
• 3/4 cup whole-wheat four
• 2 tea­spoons bak­ing powder
• 1/2 tea­spoon bak­ing soda
• 1/4 tea­spoon salt

Direc­tions

1. Pre­heat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plas­tic wrap; microwave on high until soft­ened, about 2 minutes.
2. In a large bowl, whisk the flours, bak­ing pow­der, bak­ing soda and salt. In a small bowl, whisk the but­ter­milk, non­fat milk, eggs and honey, then slowly add the dry ingre­di­ents, stir­ring until just combined.
3. Heat a large non­stick grid­dle or skil­let over medium heat. Spoon 1/4 cup bat­ter onto the grid­dle for each pan­cake and sprin­kle each with apple, then driz­zle a lit­tle more bat­ter over the apple. Cook until the tops are bub­bly and the edges are dry, about 2 min­utes. Flip and cook until golden brown, 1 to 2 more min­utes. Keep the pan­cakes warm on a bak­ing sheet in the oven while mak­ing the rest.
4. Place 2 pan­cakes on each plate. Driz­zle with the syrup.

Nutri­tional Infor­ma­tion
Per serv­ing: Calo­ries 230; Fat 3 g (Sat­u­rated 1 g); Cho­les­terol 75 mg; Sodium 290 mg; Car­bo­hy­drate 46 g; Fiber 3 g; Pro­tein 8 g

Recipe of the Week: Chicken Caeser Salad

Every week, we post a nutri­tious and deli­cious recipe for you try. We’d love to see your recipes too! If you have any healthy recipes to share, please email them to lauren@​bc4​c.​com.

Today’s recipe is brought to you by Kathleen…

Caeser sal­ads can be a trap for the unwary. Restau­rant ver­sions can con­tain 800 calo­ries or more. Cook­ing Light cre­ated a health­ier ver­sion, using rotis­serie chicken.

Ingre­di­ents

Salad:

• 1 (2-pound) whole roasted chicken, skinned
• 11 cups torn romaine let­tuce (about 1 1/4 pounds)
• 1 cup red bell pep­per strips

Vinaigrette:

• 3 table­spoons olive oil
• 1 1/2 table­spoons fresh lemon juice
• 2 tea­spoons Worces­ter­shire sauce
• 2 tea­spoons Dijon mustard
• 1/4 tea­spoon sugar
• 1/4 tea­spoon salt
• 1/4 tea­spoon black pepper
• 1 gar­lic clove, crushed
• 1 1/2 cups plain croutons
• 1/2 cup (2 ounces) grated fresh Parme­san cheese

Prepa­ra­tion

1. To pre­pare salad, remove chicken from bones; shred with 2 forks to mea­sure 3 cups meat. Com­bine chicken, let­tuce, and bell pep­per in a large bowl.
2. To pre­pare vinai­grette, com­bine oil and next 7 ingre­di­ents (oil through gar­lic) in a bowl, stir­ring well with a whisk. Pour over salad; toss well. Sprin­kle with crou­tons and cheese; toss gen­tly to combine.

Nutri­tional Infor­ma­tion
Amount per serving

• Calo­ries: 306
• Calo­ries from fat: 47%
• Fat: 16g
• Sat­u­rated fat: 4.3g
• Monoun­sat­u­rated fat: 8.2g
• Polyun­sat­u­rated fat: 2.2g
• Pro­tein: 29.4g
• Car­bo­hy­drate: 10.3g
• Fiber: 2.4g
• Cho­les­terol: 78mg
• Iron: 2.8mg
• Sodium: 445mg
• Cal­cium: 171mg

Photo: Randy Mayor

Recipe of the Week: Crab and Grilled Corn Salad

Every week, we post a nutri­tious and deli­cious recipe for you try. We’d love to see your recipes too! If you have any healthy recipes to share, please email them to lauren@​bc4​c.​com.

Today’s recipe is brought to you by Kathleen…

It is almost time for sum­mer har­vests and farm­ers’ mar­kets (Peachtree Road Farm­ers’ Mar­ket is my favorite). Pick up some fresh corn, red pep­per, and let­tuce, and then try from this recipe from Cook­ing Light.

Ingre­di­ents

• 6 ears shucked corn
• 1 cup finely chopped celery
• 1 cup chopped bot­tled roasted red bell pep­per, rinsed and drained
• 1/2 cup chopped fresh cilantro
• 1/3 cup thinly sliced green onions
• 12 ounces lump crab­meat, shell pieces removed
• 1/4 cup fresh lime juice
• 3 table­spoons canola mayonnaise
• 1/2 tea­spoon freshly ground black pepper
• 3/8 tea­spoon salt
• 1/8 tea­spoon ground red pepper
• 12 Boston let­tuce leaves

Prepa­ra­tion

1. Heat a large grill pan over medium-high heat. Place corn in pan; cook 8 min­utes or until slightly charred, turn­ing fre­quently. Cool slightly. Cut ker­nels from ears of corn; place in a large bowl. Add cel­ery and next 4 ingre­di­ents (through crab­meat) to corn; toss gen­tly to combine.
2. Com­bine lime juice, may­on­naise, black pep­per, salt, and ground red pep­per in a small bowl, stir­ring well with a whisk. Pour dress­ing over crab mix­ture; toss gen­tly to coat. Serve salad over let­tuce leaves.

Nutri­tional Information

Amount per serving

• Calo­ries: 249
• Fat: 8.3g
• Sat­u­rated fat: 0.6g
• Monoun­sat­u­rated fat: 2.4g
• Polyun­sat­u­rated fat: 4.7g
• Pro­tein: 16.8g
• Car­bo­hy­drate: 31g
• Fiber: 4.9g
• Cho­les­terol: 59mg
• Iron: 1.9mg
• Sodium: 475mg
• Cal­cium: 90mg

Photo: John Autry; Styling: Cindy Barr