Muffins with lighter stuffin’

Healthy baking is possible. Here is one of my favourite muffin recipes, along with tips for increasing fibre, and reducing fat and calories — not to mention enjoying fresh home-baked flavour and freshness.  

Orange Date Muffins
These are loaded with fibre and they taste good too. Look for soft-pitted dates in the produce section rather than the firm pressed dates in the baking aisle. If buttermilk is not something you use regularly, freeze remaining in measured amounts for future recipes. The texture may change in freezing and thawing, but it is fine for baking. Makes 12 muffins.

INGREDIENTS:
• 1-1/2 cups (375 ml) whole-wheat flour        
• 2 tbsp (30 ml) brown sugar              
• 1-1/2 tsp (7 ml) baking powder                
• 1/2 tsp (2 ml) baking soda                
• 1/4 tsp (1 ml) salt            
• 1 orange, with peel, cut into pieces (remove seeds)
• 1 cup (250 ml) pitted dates   
• 3/4 cup (175 ml) buttermilk   
• 1/4 cup (60 ml) canola oil
• 1 egg

METHOD:
Preheat oven to 400°F (200°C). Line a muffin pan with non-stick baking cups or spray with nonstick spray.   

In medium bowl, combine flour, brown sugar, baking powder, soda and salt.

Toss orange, dates, buttermilk, oil and egg in blender and process until oranges and dates are well chopped (you want some texture). Stir into dry mixture just until blended.

Scoop or spoon batter into muffins cups. Bake 18 to 20 minutes or until toothpick inserted in centre comes out clean. Cool pan on wire rack 5 minutes. Remove muffins from pan to cool completely.   

Healthy Baking Tips:

• Increase the fibre and nutritional content by using whole wheat flour, which contains bran. To make it  whole grain, use either stone ground whole wheat or try adding 2 tbsp (30 ml) wheat germ to each 1 cup (250 ml) of regular whole wheat flour. If adapting a favourite recipe, begin by replacing half the amount of all-purpose flour with whole wheat flour. If that works well, next time try all whole-wheat flour. Be sure to store whole-wheat flour in the freezer to prevent rancidity. Rolled oats (also called large flake or old fashioned oats) are also a good fibre addition to muffins and cookies.

• Use heart-healthy canola oil which has the least amount of saturated fat and a very mild flavour. Canola oil can be used in muffins, cakes and cookies. In a muffin recipe, reduce the amount of oil in your recipe to ¼ cup (60 ml) and use low fat ingredients such as applesauce, mashed banana, juice, yogurt, buttermilk (1%), low fat or skim milk to replace the remaining oil and liquid. Non-hydrogenated margarine can also be used in baking, but adjustments will be necessary if you are using it in place of butter or hard margarine. Non-hydrogenated margarine (soft tub margarine) has a higher water content and can affect your baking results.


Barb Holland is a professional home economist and food writer who believes in shopping locally and in season.