Zucchini: An Invisible Ally for Low-fat Muffins
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
