Lately I have been volunteering for an organization called Operation Frontline that is committed to ending hunger through nutrition education. They hold classes for low income individuals across the country that are meant to teach nutrition, healthy meal preparation and budgeting skills. Each session is comprised of six classes that meet once a week at a local community center. Chefs and culinary professionals teach the cooking segment while nutritionists and dieticians speak about everything from the food pyramid to portion size and the benefits of foods such as whole grains. At the end of each class each participant leaves with a bag of groceries containing all of the elements for the meal that was prepared in the class. The goal is for them to go home and prepare a nutritious meal for their families using the new skills that they learned. One of the requirements for the recipes used in class is that they cannot cost more than $2.50 per serving, so there aren't many fancy ingredients used. So far I have been really impressed by the food we have been preparing. This week we made whole wheat vegetable black bean quesadillas with pico de gallo and fresh mango salsa. We also made these pineapple carrot muffins which are dairy free and use a mixture of baking soda and white vinegar as a leavening agent (just like how you made volcanoes erupt in 3rd grade science class!). I was impressed with how moist and flavorful these muffins were for only 160 calories a piece. They are packed with goodness from the whole wheat flour, carrot and pineapple. You can easily make these into a dessert by topping with a little cream cheese frosting.
|
Pineapple Carrot Muffins Ingredients: 1 medium carrot, peeled 1 cup canned crushed pineapple with juice 5 tablespoons vegetable oil 1/2 cup cold water 1 tablespoon white distilled vinegar 1 teaspoon vanilla extract 3/4 cup all purpose flour 3/4 cup whole wheat flour 3/4 cup light brown sugar, packed 1 teaspoon baking soda 1 teaspoon cinnamon 1/2 teaspoon allspice 1/2 teaspoon salt non-stick cooking spray 1/2 cup raisins (optional) 1/2 cup chopped walnuts (optional) Instructions: Preheat oven to 350 degrees. Shred carrot into a medium mixing bowl (should yield about 3/4 cup). Add pineapple, oil, water, vinegar and vanilla to the bowl with the carrot. In a separate large mixing bowl, mix the flours, brown sugar, baking soda, cinnamon, allspice and salt. Add the wet ingredients to the dry and mix until just combined. Add walnuts and raisins if using. Coat muffin tin with non-stick spray or cupcake liners. Fill each muffin cup 2/3 full with batter. Bake for 20-25 minutes or until tops are golden brown and a toothpick comes out clean when inserted into the center. Makes 12 muffins. Modifications: To make a cake, pour the batter into a greased 8" baking dish and bake for 30-40 minutes. To make these muffins into a dessert treat, top with cream cheese frosting.
|
As a cupcake with cream cheese frosting and chopped pecans
|
Cream Cheese Frosting Ingredients: 8 oz cream cheese at room temp 4 tablespoons butter at room temperature 1 teaspoon vanilla 6 oz confectioners sugar (about 3/4 cup) Instructions: Mix cream cheese, butter, and vanilla at medium high speed in clean bowl of standing mixer fitted with whisk attachment (or in large bowl using handheld mixer) until well combined, about 30 seconds, scraping down bowl with rubber spatula as needed. Add confectioners’ sugar and mix until fluffy, about 1 minute. Using icing spatula, spread frosting evenly over surface of cupcakes or cake. |
Comments