Monthly Archives: April 2009

cinnamon muffin recipe

Rainy Day Muffins: A Delightful Cinnamon Raisin Recipe

by baking, grains, nuts, recipes,

I'm happy but sad.

Happy, yes I am, mostly because I am sitting here eating this delicious muffin.  Sad, yup, that too, because I'm not sure I'll be able to replicate it.

It's raining here today...for the third day in a row.  Big bolts of lightning, huge crashes of thunder and a torrential downpour.  Enough to make me decide that I needed some muffins and a cup of tea to cheer myself up.
 
Not sure what kind of muffin I wanted I decided to rummage and see what we had. Leftover flours in the freezer, millet, corn, oat and wheat yielded just enough flour to feel "muffin-y."  I had some applesauce, a few raisins, some pecans, mixed those together with a couple of glugs of oil, an egg, cinnamon, vanilla, baking powder, baking soda, salt and voila!  It tastes scrumptious.  I just wish I had remembered to measure before I started throwing things into the bowl.
 
But the important thing to remember here is to be creative with your food.  If you have a little of this, a little of that try it, you'll never know but you may find a new favorite.  If you start with good ingredients you'll usually end up with a pretty successful result.  I think part of what makes this creation so successful is that it is basically a cinnamon raisin muffin with pecans but the balance of the different flours is what makes it special.  A previous family favorite of greens and beans was also a "smattering" recipe it came about because I had a lot of little bits of leftovers.
 
To the best of my remembering (in other words guesstimating amounts) here is the recipe.
 

cinnamon muffin recipe

Cozy Cinnamon Raisin Muffins with a Nutty Twist

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Ingredients
  

  • 3 C. *King Arthur Gluten Free Measure for Measure
  • 1 C. applesauce
  • 1/3 C. avocado oil
  • 3/4 C. sucanat
  • 1 t. vanilla
  • 2 t. cinnamon
  • 1/2 C. pecans - crushed
  • 1 C. raisins
  • 1 t. baking soda
  • 1/2 t. baking powder
  • 1 t. salt
  • 1 egg

Instructions
 

  • Mix all ingredients together
  • Spoon into greased muffin tin
  • Bake 375 F for 15-18 minutes
  • Rest 2 minutes in tin before transferring to a wire rack to cool. Enjoy!

Notes

*King Arthur Gluten Free Measure for Measure
PS: My friend Mary who stopped by for tea tells me that these are "Yum yum yum!" hope you enjoy them too

 
orange peels

Orange You Glad? The Surprising Benefits Of Orange Peels

by fruit

A woman I know recently shared a childhood memory from World War II when oranges were rare and costly. When one was available, she and her brother enjoyed the fruit while their parents consumed the peels.

Eating orange peels might not be a common practice unless making marmalade or zesting for recipes. However, there's significant nutritional value in orange peels that’s worth exploring. Research highlights that hesperidin, a flavanone found in orange peels and the inner white pulp, offers various health benefits. A study published in March 2009 in Molecular and Cellular Biochemistry notes that hesperidin acts as a valuable antioxidant, protecting against oxidative damage. Additionally, hesperidin can help lower blood pressure, and the natural magnesium in oranges supports blood pressure regulation.

Oranges are renowned for their health benefits. They are rich in vitamin C, fiber, antioxidants, calcium, magnesium, and potassium. The fiber helps relieve constipation, while iron and vitamin B6 support blood purification and hemoglobin production.

Oranges also contain citrus liminoids, substances with potential health benefits. Research indicates these liminoids may lower cholesterol and help combat various cancers, including those of the mouth, skin, breast, stomach, and colon.

Nutritional Benefits of Oranges and Their Peels

Oranges are packed with vitamins, minerals, and antioxidants. A single orange can provide over 100% of the recommended daily intake of vitamin C, which boosts the immune system, protects against free radical damage, and supports collagen production for healthy skin. Vitamin C also enhances the absorption of iron from plant-based foods, helping to prevent anemia.

Beyond vitamin C, oranges offer dietary fiber, particularly pectin, which aids digestion and supports heart health by lowering cholesterol levels. Phytonutrients such as flavonoids and carotenoids in oranges have anti-inflammatory and antioxidant properties, reducing the risk of chronic diseases.

Orange peels, often discarded, have additional benefits. Rich in fiber, vitamin C, and polyphenols, they possess anti-inflammatory, anti-cancer, and heart-protective effects. Hesperidin in orange peels may help lower blood pressure and cholesterol, and peels have been studied for improving respiratory health.

Delicious Uses for Orange Peels

  • Candied Orange Peels: Enjoy as a treat or garnish for desserts and cocktails. Remember to consume in moderation due to the sugar content.

  • Orange Peel Zest: Zest before peeling for a burst of citrus flavor in baked goods like cakes and muffins, or use as a condiment for marinades and dressings.

  • Infused Water or Tea: Add fresh or dried orange peels to water or tea for a refreshing twist.

  • Homemade Orange Marmalade: Combine peels and fruit for a tangy marmalade, perfect for oatmeal or sauces.

  • Orange Peel Powder: Thinly peel, dry, and grind peels to make powder. Sprinkle on yogurt, add to oatmeal, or include in baking for a nutritional boost.

  • Orange Peel Sugar: Infuse sugar with dried orange peels for a flavorful addition to tea or baked goods.

  • Smoothie Booster: Add a small amount of orange peel zest or powder to smoothies for extra flavor, fiber, and antioxidants.

  • Citrus-Infused Olive Oil: Steep orange peels in olive oil for a fragrant infusion, ideal for salads or roasted vegetables.

In Conclusion

Incorporate oranges and their peels into your diet to harness their diverse health benefits. Try one or more of the suggestions above and enjoy this nutrient-dense fruit.

Sources:
  • Geraci, Anna, et al. Natural Product Research, vol. 31, no. 6, 18 Aug. 2016, pp. 653–659, doi:10.1080/14786419.2016.1219860.
  • Saini, Ramesh Kumar, et al. “Bioactive Compounds of Citrus Fruits: A Review of Composition and Health Benefits of Carotenoids, Flavonoids, Limonoids, and Terpenes.” MDPI, Multidisciplinary Digital Publishing Institute, 2022, www.mdpi.com/2076-3921/11/2/239. Accessed 22 Aug. 2024.
  • ALaqeel, Nouf Khalifa. “Antioxidants from Different Citrus Peels Provide Protection against Cancer.” Brazilian Journal of Biology, Instituto Internacional de Ecologia, 7 July 2023, www.scielo.br/j/bjb/a/fzckhhLvscjJ4Tf4S3ybxLq/. Accessed 22 Aug. 2024.

National Zucchini Bread Day

by fruit, gmo, vegetables

April 25th is National Zucchini Bread Day. I'm not sure why it is zucchini bread instead of just zucchini, but I'm happy that at least zucchini is getting mentioned.

Here in Texas, as in many other places of the country, zucchini is starting to produce in abundance.  My uncle, who lives in California, claims that in the middle of the summer you need to drive around with your windows rolled up.  Otherwise when you stop at a traffic light grocery bags of zucchini are apt to come flying through the window.
 
Everyone who grows zucchini seems to fully understand the abundance of nature.  One tiny seed can produce a fruit that ranges in size from baby pickles to dugout canoe. But before we malign this wonderful fruit (and yes, zucchini is indeed a fruit, even though we treat it like a vegetable) let's look at how good it is for us.

Brief History

Zucchini, sometimes also called courgette, is a type of squash from the Cucurbito pepo species; they can be green-skinned or yellow-skinned and are usually shaped like a cucumber, although there are some varieties that have different shapes. The species is believed to be native to the Americas and was brought to Europe during colonization.
 
Eventually, in Italy, there was a mutation that gave rise to the green-skinned version that we usually refer to as zucchini today.  This variety was brought back to America by the Italian immigrants.

Health Benefits

Zucchinis are great for a lot of different things. They are wonderfully sliced and served straight up in a salad, as crudites or baked, stuffed, grilled, in soup, or shredded and baked into a dessert.  
 
In addition to tasting great and being such a useful fruit, what nutritional benefits can you find in zucchini?  To start with they are a great source of manganese which is an essential trace mineral.
 
Zucchinis are also very high in vitamin C. Manganese works with vitamin C to help detoxify the body among other health benefits. They are also a good source of magnesium, Vitamin A, fiber, folate, potassium, and phosphorus.  
 
Note: Unfortunately, my research turned up the fact that two genetically modified (GM) strains of zucchini are currently approved in the US for cultivation and use as food.  Unless you are getting them from a trusted source or from your own garden you may want to purchase organic zucchini.

Zucchini Recipe

In honor of National Zucchini Bread Day, I am delighted to share this wonderful recipe from Heather.  She’s elevated zucchini bread and given it a delicious twist by adding blueberries instead of the traditional chocolate chips or raisins (for those who add stuff to their zucchini bread).  Heather is not only a colleague, she’s a talented and caring holistic nutrition professional. Be sure to check out her other tasty recipes.

Zucchini Blueberry Banana Bread

By Heather, Chronicles in Health
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Servings 1 slice

Ingredients
  

  • 1 cup zucchini, shredded and moisture squeezed out
  • 4 eggs, organic
  • 2 Tbsp maple syrup, organic
  • 1 banana, ripe and mashed
  • 1 Tbsp coconut oil plus extra for greasing the pan
  • 1/2 cup coconut flour - Bob's Red Mill, Coconut Flour, Organic, 16 oz
  • 3/4 tsp baking soda
  • 1/2 tsp sea salt
  • 1 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp apple cider vinegar
  • 1/4 cup walnuts, finely chopped (optional)
  • 1/2 cup fresh blueberries

Instructions
 

  • Heat oven to 350 degrees.
  • Grease the loaf pan with coconut oil, set aside.
  • Shred the zucchini and then squeeze out all the moisture.
  • Mix the eggs, maple syrup, coconut oil, and banana together in a large bowl.
  • Add in the coconut flour, baking soda, sea salt, cinnamon, and nutmeg, blend well.
  • Add the zucchini, blend; then add the apple cider vinegar and stir till batter is smooth.
  • Fold in the walnuts, if using.
  • Gently fold in the blueberries.
  • Pour the batter in to the greased loaf pan.
  • Bake for 40-50 minutes until a knife or toothpick inserted in to the bread comes out clean.
  • Cool the loaf in the pan for 10 minutes and then remove to a wire rack to continue to cool.

 

National Pecan Day

by fats and oil, nuts

Today is National Pecan Day.  Pecans are one of my favorite nuts.  Although they are very hard to crack they are certainly worth the effort.  Pecans have sweet, tender nutmeats that are very tasty.

Brief History

Pecans (Carya illinoinensis) are a species of hickory tree that is native to the south-central region of the United States of America. The name Pecan comes from an Algonquin word that means a nut requiring a stone to crack. Although they are native to North America they have been imported and are now grown commercially in Australia, Brazil, China, Israel, Mexico, Peru and South Africa. A pecan tree can bear fruit for up to 300 years.

Nutritional Profile 

There has been a lot of interest in pecans and their healthy profile; they add fiber to your diet as well as providing vitamins B and C, iron, calcium, potassium, magnesium, and phosphorous.  Pecans are also a good source of monosaturated fats (the same kind of beneficial fat that is found in olive oil).  
 
According to studies from Loma Linda University and Texas A&M University, “a heart-healthy diet…is more effective in lowering cholesterol when pecans are added – even though the pecans added more total fat to the diet. And study participants did not gain weight on the pecan diet.”
 
“This confirms that it is the type of fat in the diet (i.e. the monounsaturated and polyunsaturated fat in pecans) that is more important to heart health than total fat intake. These studies showed that the addition of pecans to a heart healthy diet decreased the levels of “bad” LDL cholesterol…and helped maintain desirable levels of “good” HDL cholesterol.”

The National Cholesterol Education program states, “For every 1% reduction in LDL cholesterol, there is a 1.5% reduction in incidence of coronary heart disease. Thus, the pecan diets in the Loma Linda and Texas A&M studies would correspond with a 25% decreased risk of heart disease.”

Of course, the best way to eat them is to start with raw nuts.  Pecans are very versatile and can be added to a wide variety of baked goods, they go well in salads, can be used in pilaf-type recipes, or can be spiced and flavored to be eaten as a snack.

Proper Storage

However you use them, just remember to store them properly.  Pecans need to be kept in dry, clean, airtight containers.  Out of the shell they will last at room temperature up to two months or refrigerated up to one year and frozen up to two years.  Because they are a low-moisture nut pecans can be refrozen several times without losing quality.

Pecan Recipe

Pecans are usually thought of as a nut that is used to make sweet foods such as pecan pie, pecan sandies cookies, or pecan brittle. They’re also a frequent topping for sweet potatoes or other holiday favorites.

Although this recipe does have a little sweetness to it, the rosemary gives it a wonderful aromatic boost. These make a great snack and won’t last long.

Savory Rosemary Pecans

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Prep Time 10 minutes
Cook Time 35 minutes
Servings 4 cups

Ingredients
  

  • 1 Tbsp fresh rosemary leaves, finely chopped
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ¼ tsp ground cayenne
  • ½ tsp fine sea salt
  • ¼ tsp black pepper
  • ¼ cup unsalted butter
  • 3 Tbsp maple syrup
  • 4 cups pecan halves
  • 1 rounded Tbsp turbinado or demerara (large grain) sugar

Instructions
 

  • Pre-heat oven to 350°F
  • Line a large, rimmed baking sheet with parchment paper or use a baking mat, such as Silpat
  • In a small bowl mix together rosemary, cinnamon, cardamom, cayenne, salt, and black pepper
  • Melt butter in a small skillet over medium heat.
  • When butter is melted add maple syrup and stir well to combine
  • Heat for another 1-2 minutes then remove from heat
  • Add pecans to a large bowl
  • Pour butter mixture on top of pecans and then add the spice mixture, stirring well to coat the pecans
  • Pour pecans onto the prepared baking sheet, arranging in a single layer and spacing well
  • Bake for 15 minutes, stir pecans and then bake another 15 minutes
  • Remove pecans from oven and let cool 5-7 minutes
  • Sprinkle with turbinado or demerara and stir to coat
  • Store in an airtight container, will last for 2 weeks
    Enjoy!