Featured Recipe: Apple & Lentil Muffins

Apple & Lentil Muffins

With lentil purée and flaxseed, these muffins are packed with fibre and are a great choice for breakfast on the go. Lentils are a great source of cholesterol-lowering fiber and can help in managing blood-sugar disorders. They are also rich in folate and magnesium. Folate protects the blood vessels, while magnesium lowers blood pressure and improves the flow of blood, oxygen, and nutrients throughout the body. We should also note that studies have shown that increasing your intake of legumes like lentils can lower your risk of death from heart disease by 82%. Another key ingredient in this recipe, flaxseed, are also rich in dietary fiber, which can improve absorption of nutrients in the intestines and help regulate the passage of food through the intestines as well. Additionally, their consumption has been shown to reduce risk of colon cancer and they’re packed with omega-3 fatty acids, which can help regulate blood pressure and reduce blood pressure in persons who have been diagnosed with hypertension. In fact, two tablespoons of ground flaxseeds contain over 130% of your daily value of omega-3 fats. And let’s not forget walnuts, which give this recipe a delightful crunchiness. Walnuts have many cardiovascular health benefits including the ability to decrease LDL cholesterol and regulate blood pressure.

Ingredients

Makes 12 muffins.

• 1 cup (250 mL) red or yellow lentils
• 1 1/2 cups (350 mL) whole wheat pastry flour
• 1/4 cup (60 mL) ground flaxseed
• 1/3 cup (80 mL) walnut pieces
• 2 tsp (10 mL) baking powder
• 1 tsp (5 mL) baking soda
• 1 tsp (5 mL) cinnamon
• 1/2 tsp (2 mL) ground cloves (optional)
• 1/4 tsp (1 mL) salt
• 1 egg
• 1/2 cup (125 mL) sucanat, turbinado, or palm sugar
• 1/4 cup (60 mL) vegetable oil
• 1 1/2 cups (350 mL) apple, finely chopped

Directions

1. Preheat oven to 350 F (180 C).
2. In medium saucepan, combine lentils and 2 cups (500 mL) water. Bring to a boil, reduce heat and simmer until lentils break down and most of the water is absorbed, about 10 minutes. Mash lentils until smooth and set aside to cool.
3. In large bowl, combine flour, flaxseed, walnuts, baking powder, baking soda, cinnamon, cloves, and salt.
4. Add egg, sugar, oil, and apple to lentil puree and mix well. Combine wet and dry ingredients and mix just until all the flour is incorporated. Divide mixture among 12 greased muffin cups and bake for 18 minutes, or until golden and a toothpick inserted into the middle of a muffin comes out clean.

Each muffin contains:

227 calories; 8 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 32 g carbohydrates; 8 g fibre; 57 mg sodium