Food and Nutrition Publication March 2017

 

Food and Nutrition Publication September 2017

 

Food and Nutrition Publication January 2019

 

Food and Nutrition Publication November 2019

 

Food and Nutrition Publication March 2020

 

Blast From the Past: Flax Muffins

 

I did not keep many of the recipes we made in the Health Sciences Cafeteria, but this one was published in a book. After volunteering to test recipes for Dietitian Jane Reinhardt-Martin, she published this one and the Multigrain Pumpkin Muffins one in her book. My introduction reads “Customers in the HSC cafeteria include health professionals and students who love products that are whole grain and low in fat and they’re becoming big fans of flaxseed”. 

Flax Muffins 

14 (2 tablespoons batter) Muffins

Mix together dry ingredients.

1/4 cup whole wheat flour

1/2 cup all purpose flour

6 Tablespoon flaxseed meal

6 Tablespoon oat bran (I used whole oat flour)

1/4 cup brown sugar

1 teaspoon baking soda

1/2 teaspoon baking powder

1/8 teaspoon salt

1 teaspoon cinnamon 

Add fruit to dry ingredients and mix to coat.

3/4 cup shredded carrots 

1/2 cup pineapple tidbits (I used crushed pineapple, drained)

1/4 cup raisins (I used shredded unpeeled apple)

Beat egg and liquid ingredients. 

3.14 Tablespoon egg substitute (I used 1 egg)

1 Tablespoon applesauce 

1/2 teaspoon vanilla

1/2 cup skim milk

1/2 Tablespoon lemon juice

Add liquid ingredients to dry, mixing only until incorporated.

Distribute batter into muffin tins greased with olive oil spray. I portioned 2 tablespoon batter into each.

Bake at 350 F for 18 minutes, until pick inserted in center comes out clean. Cool slightly in tin and remove muffins to finish cooling.

My muffins were made in this delightful pan gifted from my sister.

My Blog My Way

 I wanted my blog to be a place I could keep recipes I tried and liked. Here’s a seasonal favorite Pumpkin Pie, where I use my sourdough starter in a Spelt Crust, with a pie filling recipe that uses a whole 15 ounce can of pumpkin. For Bob and I, this makes 2-7 inch pies (4 servings each) and 4-3 1/2 inch pies (2 servings each). We’ll eat a big one and freezes the others individually to enjoy other weeks in the fall.

The crust recipe is here: Crust Recipe . I fill the unbaked pie shells with this pie filling, and bake on a sheet pan for 45-50 minutes, until a pick comes out clean inserted into the center.

Pumpkin Pie Filling

16 Servings

Mix sugar and spices in bowl.

7 Tablespoon brown sugar

1 teaspoon cinnamon

1/2 teaspoon nutmeg 

1/2 teaspoon salt

Add egg and vanilla. Mix to combine.

5.6 tablespoon egg

2 tablespoon 1 teaspoon vanilla

Add pumpkin and evaporated milk, stir to combine.

1 15 ounce (1.75 cup) can pumpkin

1 cup 2 1/2 tablespoon canned nonfat milk

Pour filling into pie shells. Bake at 350 F for 45-50 minutes until pick inserted in center comes out clean.

Life Long Learners Taste Fall

 

It was the perfect time to meet with boomers to share soup and sample breads from local grower Julie Mallow. Our meal of vegetarian chili , pumpkin goat cheese soup and whole grain breads was followed by a show of things to make with fall favorites: 

The meal was fiber rich, diverse in plant foods and minimally processed.

It was exciting to hear that Julie’s family farm fields (The Vegetable Garden and Davis Brothers Inc.) now planted have enough soft winter wheat and hard red winter wheat to make their bread next year with 100% of their own flour!

This meal offered 10 grams of fiber . 21 grams for women and 30 grams for men is recommended. Fiber is only found in plants. To increase eat more fruit, vegetables, whole grains, legumes, nuts and seeds. When increasing fiber, increase fluids too.

Those who consume diverse plant foods have a more diverse microbiome (the different microorganisms in the gut). A diverse microbiome is crucial for overall health.

Diversifying seeds is good for the environment. The foundation of any sustainable food system is local foods.

Our meal was made with mostly minimally processed foods.

This meal has 10 grams of protein. Since older adults need 1-1.2 grams of protein per kilogram of body weight (average is 60 grams protein) it was suggested to add protein by adding meat, cheese, egg, hummus, peanut butter or milk. Greek Yogurt is a great source of protein and probiotics, more beneficial to a healthy microbiome.