Wheat Berry Muffins with Dates
Whole wheat flours with whole grain cornmeal and oats mixed with milk, applesauce, egg whites molasses and lemon. Raw wheat berries optional.
1 cup whole wheat pastry flour
1/2 cup whole wheat flour
1/2 cup whole grain cornmeal
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon sea salt
1/4 cup rolled oats
1 cup skim milk (soy or regular)
1/2 cup unsweetened applesauce
1/4 cup all-fruit apple butter
2 large egg whites
1 tablespoon molasses
1 teaspoon grated lemon peel (or 1/2 teaspoon lemon extract)
Extras: 1/3 cup raw wheat berries and/or 3/4 cup chopped dates if desired.
2 tablespoons dark brown sugar
1/2 teaspoon cinnamon
Well before baking: Place wheat berries in 2 cups water and bring to boil over high heat. Reduce heat to medium and cook for 45 minutes. Drain and rinse with cold water. Set aside to cool. Preheat oven to 400 degrees and prepare 12-cup muffin tin. Combine topping ingredients, if using, in a small bowl, and set aside. Sift together all dry ingredients except rolled oats in a large bowl. Add oats and stir to combine.
Add dates and cooked, drained wheat berries and stir to coat. Whisk/blend/mix wet ingredients in separate bowl. Pour into dry. Stir to combine, don't overmix. Spoon into prepared tins, filling each nearly to top. If you run short, fill the empty tin with water so the rest bake evenly.
Top each cup of batter with the prepared topping, taking care to spread it evenly over the top. Bake 15 to 20 minutes, cool ten minutes.
Yield: 12 muffins
Serving size: 1 muffin
Calories: 163; Fat: 1g; Protein: 5g; Carbohydrate: 37g; Fiber: 3.9g
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