4

Quick Breads and Muffins

Blackstrap molasses gives the bread a sassy sweetness and bones up your calcium at the same time!

Preheat oven to 400°F.
Dissolve yeast in warm water. Add olive oil, molasses, and soy milk, mixing well.
Combine dry ingredients and walnuts. Add molasses mixture and knead for at least 20 minutes.
Round up dough in greased bowl. Let dough rise in warm place until double. Punch down, divide into 2 loaves.
Flatten dough and roll up into loaf shapes. Place in loaf pans. Let rise until double. Bake for 30 minutes.

Whole Wheat Flour

Whole wheat flour is natural and made from whole wheat. It isn' bleached and retains its golden brown color. Unlike other processed flours, whole wheat flour contains all the wheat germ and bran of the original grain. A heavy flour, it can be lightened by simply whisking it or sifting it.

Yields 2 loaves

Calories: 108.98

Fat: 3.26 grams

Saturated Fat: 0.36 grams

Carbohydrates: 17.56 grams

Calcium: 15.34 mg

Lactose: 0.0 grams

2 tablespoons yeast

1½ cups warm water

4 tablespoons olive oil

1 tablespoon blackstrap molasses

½ cup soy milk

4 cups unbleached white flour

1 cup whole wheat flour

1 cup bran cereal

1 tablespoon sugar

1 tablespoon salt

½ cup walnuts

Whole Wheat Banana Bread

This recipe adds a bit of a healthy crunch to a long-time favorite. It's a tasty breakfast on the run with some fresh fruit, and a snack to look forward to. This particular recipe is lactose friendly and a real energy booster!

Preheat oven to 350°F.
In a large bowl combine flour, wheat germ, baking soda, and salt. Make a well in center of mixture.
Combine banana, oil, honey, eggs, and vanilla. Add to dry ingredients. Stir together until just moistened.
Coat a 9″ × 5″ × 3″ loaf pan with cooking spray. Spoon batter into pan. Bake for 60 minutes or until a wooden pick inserted in center comes out clean.

Grains Give Your Body Fuel

Not only do grains supply your body with fuel, they're packed with fiber, iron, and B vitamins. Whole grains are the most nutritious. When you're baking, substitute different whole grain flours in your recipes. Incorporate them slowly by substituting ½ cup of whole grain flour for ½ cup all-purpose flour.

Yields 1 loaf

Calories: 131.77

Fat: 4.57 grams

Saturated Fat: 0.54 grams

Carbohydrates: 20.99 grams

Calcium: 10.58 mg

Lactose: 0.01 grams

2 cups whole wheat flour

¼ cup wheat germ

1 teaspoon baking soda

½ teaspoon salt

1½ cups mashed ripe banana

¼ cup oil

¼ cup honey

2 eggs

1 teaspoon vanilla extract

Nonstick cooking spray

Zucchini Carrot Bread

The water content of fresh zucchini makes this bread incredibly moist while the grated carrots add a natural sweetness. This recipe is healthy and LI friendly. Try substituting a portion of the all-purpose flour with a whole grain flour of your choice for added crunch, not to mention nutrition!

Preheat oven to 350°F.
Prepare two 9″ × 5″ loaf pans by greasing well. Set aside. Beat eggs together with oil in a large mixing bowl. Stir in sugar, zucchini, carrot, and vanilla.
Sift together flour, baking soda, baking powder, salt, and cinnamon. Gradually add dry mixture into zucchini mixture, beating after each addition. Blend remaining ingredients into mixture, adding nuts and bran cereal last.
Bake 1 to 1½ hours or until top splits and is golden brown.

Yields 2 loaves

Calories: 171.55

Fat: 9.72 grams

Saturated Fat: 0.78 grams

Carbohydrates: 19.42 grams

Calcium: 17.79 mg

Lactose: 0.01 grams

3 eggs

1 cup oil

1½ cups brown sugar, packed

1 cup zucchini, grated, squeezed, and tightly packed

1 cup carrots, grated

2 teaspoons vanilla

2½ cups all-purpose flour

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon salt

3 teaspoons cinnamon

½ cup bran cereal

1 cup chopped nuts

Pumpkin Applesauce Bread

This bread is bursting with flavor, crunch, and moistness. It's sure to become a favorite breakfast and snack bread.

Preheat oven to 350°F.
Combine sugar, molasses, pumpkin, applesauce, oil, eggs, and yogurt in a large mixing bowl. Beat at medium speed using an electric mixer.
Sift flour, baking powder, baking soda, cinnamon, and nutmeg together. Add gradually to first mixture, beating after each addition. Add vanilla, nuts, and raisins. Mix well.
Pour into two well-greased 9″ × 5″ loaf pans. Bake for 60 minutes.
Cool in pans for 10 minutes and then remove from pans. Wrap in foil and store overnight for best flavor.

Playing with Ingredients

If you don' care for raisins, add dates instead! Combine whole wheat flour with unbleached flour for a different consistency. Don' be afraid to be adventurous in your cooking and baking! In your additions and subtractions, try substituting blackstrap molasses for sugar as often as you can to sweeten the recipes in your LI lifestyle.

Yields 2 loaves

Calories: 205.63

Fat: 7.60 grams

Saturated Fat: 0.69 grams

Carbohydrates: 32.39 grams

Calcium: 22.00 mg

Lactose: 0.01 grams

2 cups sugar

⅓ cup blackstrap molasses

1 cup canned pumpkin

1 cup applesauce

⅔ cup oil

3 eggs

⅓ cup yogurt

3⅔ cups flour

1½ teaspoons baking powder

2 teaspoons baking soda

2 teaspoons cinnamon

1 teaspoon nutmeg

1 teaspoon vanilla

1 cup chopped nuts

1 cup raisins

Oatmeal Poppy Seed Bread

This is a delicious and nutritious bread that makes a great healthy snack with an extra treat of poppy seeds tucked in!

Preheat oven to 375°F. Grease a large baking sheet with sides and sprinkle lightly with 1 tablespoon oats. Set aside.
Using a heavy-bottomed large pan, combine molasses, margarine, salt, and water and bring to a boil. Combine 1 cup oats and poppy seeds in a heat-proof bowl. Pour boiling mixture over oats and poppy seeds. Let cool to room temperature, stirring occasionally. Dissolve the yeast in the warm water and add to the oat mixture when cool.
Combine flours and add to oat mixture. Turn onto a floured board and knead vigorously 6–8 minutes. Place in a greased bowl, cover, and let rise in a warm place until doubled in volume, about 60 minutes. Turn out onto a lightly floured surface. Knead dough well. Divide into two equal pieces.
Shape bread into long, pointed ovals. Place on prepared baking sheet. Chop 2 tablespoons of oats and sprinkle over the tops of the loaves. Cover loosely with waxed paper and set aside to let rise again, just short of doubling.
Slash each loaf diagonally 4 times with a very sharp knife. Bake for 45 minutes. The oatmeal on top will be crispy and browned.

Yields 2 loaves

Calories: 99.38

Fat:2.09 grams

Saturated Fat:0.36 grams

Carbohydrates:17.79 grams

Calcium: 13.75 mg

Lactose: 0.0 grams

1 cup plus

3 tablespoons rolled oats

¼ cup molasses

¼ cup margarine

2 teaspoons salt

1½ cups water

1 tablespoon poppyseeds

1 package dry yeast

¼ cup warm water

3 cups whole wheat flour

1¼ cups all-purpose flour

Irish Soda Bread

This bread is best if you eat the whole thing the day that it is made! It doesn' store well, so make a big pot of soup to enjoy with fresh baked bread.

Preheat oven to 375°F. Lightly oil a baking sheet and set aside.
Measure soy milk in a large measuring cup. Add vinegar and set aside.
Combine flour, salt, baking soda, and baking powder in a large bowl. Mix until well blended. Add the milk mixture a little at a time to make a soft dough that isn' too sticky. Knead on a floured surface, just until dough is smooth, about 3 minutes. Shape dough into a round loaf.
Using a sharp knife, cut an “X” in the top. Place loaf on prepared baking sheet. Bake on center oven rack about 45 minutes or until golden brown.

Yields 1 loaf

Calories:125.95

Fat: 0.75 grams

Saturated Fat:0.10 grams

Carbohydrates: 24.98 grams

Calcium:13.50 mg

Lactose: 0.0 grams

1½ cups soy milk

1½ tablespoons white vinegar

4 cups unbleached all-purposeflour

1½ teaspoons salt

1 teaspoon baking soda

½ teaspoon baking powder

Apple Raisin Bread

This bread freezes very well and is a great breakfast bread toasted or warmed quickly in the microwave. Need something to tide you over in the middle of the afternoon? Take a slice of this bread with you and have it with a cup of afternoon tea.

Preheat oven to 325°F. Lightly grease bottoms of two 9″ × 5″ × 3″ baking pans.
Combine all ingredients except apples, raisins, and nuts in mixer bowl. Beat on low speed, scraping bowl, for 1 minute. Beat on medium speed for another minute. Fold in apples, raisins, and nuts. Pour into prepared pans.
Bake about 60 minutes or until wooden toothpick inserted in center comes out clean. Cool 10 minutes and remove from pans. Refrigerate to store.

Yields 2 loaves

Calories:214.79

Fat: 10.44 grams

Saturated Fat: 0.89 grams

Carbohydrates: 28.82 grams

Calcium: 8.63 mg

Lactose: 0.01 grams

3 cups flour

2½ cups sugar

1¼ cups oil

4 eggs, beaten

1 tablespoon plus

1 teaspoon vanilla

2 teaspoons cinnamon

1½ teaspoons salt

1½ teaspoons baking soda

1 teaspoon ground cloves

1½ teaspoons baking powder

3 cup chopped, unpeeled apples

⅔ cup raisins

½ cup chopped nuts

Orange Blueberry Bread

The combination of grated orange peel and blueberries will wake up your taste buds for sure.

Preheat oven to 350°F. Coat an 9" × 5" loaf pan with cooking spray. Set aside.
Mix blueberries with 2 tablespoons of the flour in a small bowl. Set aside. Mix remaining 1¾cups flour, cornmeal, baking powder, baking soda, and salt in a medium bowl. Set aside.
Place sugar and margarine in a large mixing bowl. Beat for 3 minutes on high with an electric mixer until light and fluffy. Add egg and beat well. Continue beating and add orange juice and orange peel. Place mixer on low speed, adding flour mixture gradually and blending well. Fold in blueberries.
Pour into prepared loaf pan. Bake about 60 minutes or until wooden toothpick comes out clean when inserted in center. Cool on wire rack for 5 minutes in pan. Remove pan and place back on wire rack to cool completely.

Whole Wheat Pastry Flour

If you haven' baked with whole wheat pastry flour, you're in for a treat!It feels almost like silk when you rub it between your fingers. It makes your home baking adventures light and airy. You may have to add a bit of unbleached white flour or regular whole wheat flour if the consistency of your dough isn' quite right.

Yields 1 loaf

Calories: 186.49

Fat: 6.53 grams

Saturated Fat: 1.13 grams

Carbohydrates: 30.32 grams

Calcium: 12.30 mg

Lactose: 0.0 grams Nonstick cooking spray

1 cup blueberries

1¾ cups plus

2 tablespoons whole grain pastry flour

¼ cup cornmeal

1½ teaspoon baking powder

½ teaspoon baking soda ½ teaspoon salt ¾ cup sugar

6 tablespoons soft margarine

1 large egg ½ cup orange juice

2 tablespoons grated orange peel

Corn Muffins

Corny muffins! These are delicious served warm with a hot bowl of soup. The moist texture yogurt cheese adds is a little different and quite delightful. The brown sugar adds a bit of sweetness.

Preheat oven to 425°F. Prepare 12 muffin cups with paper liners.
In a large bowl, combine cornmeal, flour, sugar, baking powder, and salt. Set aside.
Combine yogurt cheese, egg whites, oil, and water in a small bowl, whisking until well blended. Add to dry ingredients, stirring until just moistened.
Fill muffin cups about three-fourths full. Bake 15–18 minutes or until golden brown.

Yields 12 muffins

Calories: 157.41

Fat: 5.53 grams

Saturated Fat: 0.80 grams

Carbohydrates: 21.93 grams

Calcium: 57.82 mg

Lactose: 0.0 grams

1 cup yellow cornmeal

1 cup all-purpose flour

3 tablespoons light brown sugar

1 tablespoon baking powder

¼ teaspoon salt

¾ cup yogurt cheese

2 egg whites

¼ cup oil

¼ cup water

Whole Wheat Muffins

Anything in the ingredients list that doesn' strike your fancy? Take it out or substitute it with something else. These whole wheat muffins are like nothing you've had before!

Preheat oven to 400°F. Prepare miniature muffin pan with paper muffin cups.
Combine flours, baking powder, baking soda, caraway seeds, poppy-seeds, salt, and walnuts in a medium bowl. Set aside.
In a small bowl, combine yogurt cheese, water, egg whites, oil, and honey. Whisk until well blended. Add to dry ingredients stirring until just moistened.
Spoon into muffin cups and bake for 15 minutes.

Yields 12 muffins

Calories: 74.17

Fat: 2.88 grams

Saturated Fat: 0.46 grams

Carbohydrates: 9.06 grams

Calcium: 38.82 mg

Lactose: 0.0 grams

½ cup whole wheat flour

⅓ cup all-purpose flour

1 teaspoon baking powder

¼ teaspoon baking soda

¼ teaspoon caraway seeds

½ teaspoon poppy seeds

¼ teaspoon salt

3 tablespoons chopped walnuts, optional

½ cup yogurt cheese

2 tablespoons water

2 egg whites

1 tablespoon oil

1 tablespoon honey

Lemon Ginger Poppy Seed Muffins

Don' be surprised if strangers knock on your front door when you're baking these fragrant muffins! With the freshly squeezed lemon juice and fresh ginger you'll be delighted with their fresh taste.

Preheat the oven to 400°F. Baking rack in oven should be in the center position. Line muffin tins with paper muffin cups. Set aside.
In a large bowl, combine flour, baking powder, baking soda, salt, sugar, poppy seeds, and ginger. Mix together with a whisk until blended.
In another bowl, whisk together eggs, soy milk, lemon juice, margarine, and zest until well blended. Gently stir egg mixture into flour mixture until just combined. Batter will be lumpy.
Spoon the batter into prepared muffin tins, filling each cup two-thirds full. Bake 20 minutes until golden brown.
Let cool for about 10 minutes in pan then remove from pan and let cool completely on a wire rack.

Poppy Seed Trivia

And you thought those little black specs were just that! Poppy seeds are a source of calcium and magnesium and may help prevent high blood pressure and osteoporosis. Osteoporosis is always a concern but more so when paired with lactose intolerance. Go poppy seeds!

Yields 10 muffins

Calories: 199.51

Fat: 6.26 grams

Saturated Fat: 1.15 grams

Carbohydrates: 30.86 grams

Calcium: 20.55 mg

Lactose: 0.01 grams

2 cups flour

1 tablespoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

½ cup sugar

2 tablespoons poppy seeds

3 tablespoons grated fresh ginger

2 large eggs

1 cup soy milk

1 tablespoon freshly squeezed lemon juice

¼ cup margarine, melted and cooled

2 tablespoons chopped lemon zest

Blueberry Muffins

How low can you go? This healthy remake of a classic favorite contains only 0.01 grams of lactose. Lots of family favorite recipes can be updated very easily with substitutions that make sense for you and your family.

Preheat oven to 350°F. Prepare muffin pan with large paper muffin cups.
Sift flour and sugar together in a bowl. Add egg, soy milk, and oil. Beat well. Fold in blueberries.
Spoon mixture into muffin cups. Bake for 20–25 minutes until risen and golden. Place on a wire rack to slightly cool. Serve warm.

Yields 8 muffins

Calories: 224.91

Fat: 7.40 grams

Saturated Fat: 0.90 grams

Carbohydrates: 36.06 grams

Calcium: 34.19 mg

Lactose: 0.01 grams

1¼ cups self-rising flour

⅔ cup brown sugar

1 egg, beaten

1 cup soy milk

3½ tablespoons sunflower oil

⅔ cup blueberries, rinsed

Blueberry Oat Muffins

Blueberries are great on hot oatmeal, so just imagine how tasty this combination is in a muffin.

Preheat oven to 400°F. Prepare 12 muffin cups with paper liners.
Place oats in a food processor or blender. Process about one minute. Transfer to a large bowl.
Add brown sugar, baking powder, cinnamon, lemon peel, and salt. Fold in blueberries.
In a small bowl, whisk the egg whites until foamy. Add yogurt cheese, oil, and water, whisking until well blended. Add to the dry ingredients. Stir until just moistened.
Fill muffin cups almost full. Bake 20 minutes or until golden brown.

Yields 12 muffins

Calories: 209.86

Fat: 5.17 grams

Saturated Fat: 0.95 grams

Carbohydrates: 33.73 grams

Calcium: 73.01 mg

Lactose: 0.0 grams

2½ cups quick or old-fashionedrolled oats

½ cup firmly packed dark brown sugar

2 teaspoons baking powder

½ teaspoon cinnamon

½ teaspoon grated lemon peel

¼ teaspoon salt, or to taste

1 cup fresh blueberries

2 egg whites

⅔ cup yogurt cheese

2 tablespoons oil

3 tablespoons water

Cranberry Muffins

Happiness is a cranberry muffin with a splash of tart apple flavor and a zing of orange zest.

Preheat oven to 375°F.
In a medium bowl, combine oats with yogurt. Add egg, brown sugar, oil, and orange zest. Stir together.
In another bowl, combine flour, baking powder, baking soda, and salt. Sift dry ingredients over yogurt mixture. Fold in until just combined.
Toss cranberries with sugar. Fold in cranberries and apples. Spoon into prepared muffin tins. Bake for 20–25 minutes.

Cranberries and Cholesterol

These colorful, bright berries may just help control cholesterol. When you pick out cranberries at the market, look for firm-skinned fruits and a deep red color. Cranberry juice has the same cholesterol-lowering qualities.

Yields 12 muffins

Calories: 225.65

Fat: 6.67 grams

Saturated Fat: 1.06 grams

Carbohydrates: 37.40 grams

Calcium: 48.85 mg

Lactose: 0.0 grams

1 cup rolled oats

1 cup yogurt

1 egg, lightly beaten

¾ cup brown sugar

¼ cup oil

2 teaspoons orange zest

1¼ cups unbleached white flour

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

1 cup cranberries

2 tablespoons sugar

1 tart apple, cored and chopped

Bran English Muffins

Have your favorite fresh fruit purée ready to spread on one of these warm homemade English muffins.

Combine milk, margarine, and salt in a small pan. Cook over low heat until margarine melts. Add cereal, stirring well. Let cool at room temperature. Dissolve yeast in warm water in a large bowl. Allow to stand for 5 minutes. Stir lukewarm milk mixture into dissolved yeast.
Gradually stir in 3½ cups flour. Knead in enough remaining flour to make soft dough. Place dough in a large bowl coated with cooking spray. Cover and let rise in a warm place, free from drafts, for 60 minutes or until doubled in bulk. Turn dough onto a lightly floured surface.
Roll dough out to ½″ thickness. Cut into rounds with a 3″ biscuit cutter dipped in flour. Cover and let rest on a floured surface 30 minutes.
Coat an electric skillet with cooking spray. Heat at medium (350°F). Sprinkle lightly with cornmeal. Transfer muffins to skillet. Cook partially covered for 12 minutes. Turn and continue cooking, partially covered, an additional 12 minutes.
Transfer to wire racks. Allow to completely cool. Split muffins, and toast until lightly browned. Store in an airtight container.

Yields 16 muffins

Calories: 152.51

Fat: 2.31 grams

Saturated Fat: 0.36 grams

Carbohydrates: 28.15 grams

Calcium: 17.12 mg

Lactose: 0.0 grams

1⅔ cups soy milk

2 tablespoons margarine

½ teaspoon salt

1½ cups wheat bran flakes cereal

1 package dry yeast

¼ cup warm water

3½ to 4¼ cups all-purpose flour

Nonstick cooking spray

1 teaspoon cornmeal

Breakfast Muffins

Gotta grab breakfast on the run? Reach for these healthy muffins. Add more or less raisins and walnuts according to your personal preference.

Preheat oven to 350°F. Prepare two muffin tins with paper muffin liners. Set aside.
Sift together all dry ingredients except oats. Set aside.
Beat together molasses and yogurt until smooth. Stir in dry ingredients. Fold in oats, raisins, and walnuts (if desired), stirring until blended.
Allow to stand for 20 minutes. Fill muffin cups with batter. Bake for 45 minutes until golden brown.

Yogurt Yodel

Yogurt comes to the rescue by helping you create truly mouth-watering creations that you can enjoy with your LI lifestyle. These muffins are delightfully moist, and you can thank the yogurt for that! Cooking with yogurt gives you flexibility, great texture, and taste!

Yields 24 muffins

Calories: 115.44

Fat: 2.56 grams

Saturated Fat: 0.45 grams

Carbohydrates: 20.88 grams

Calcium: 32.57 mg

Lactose: 0.0 grams

1 cup unbleached white flour

1 cup rye flour

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon baking soda

2 tablespoons sugar

¼ cup molasses

1¼ cup plain yogurt

1 cup rolled oats

1 cup raisins

½ cup walnuts (optional)

Nonstick cooking spray

Honey Oat Bran Muffins

Made with oat bran, these muffins are a great breakfast-to-go and a dandy treat with a cup of tea. Don' expect them to last long when you bake them. In fact, they may not even have a chance to get cold!

Heat oven to 425ºF. Place 12 paper liners in muffin tin.
In a large bowl, mix oat bran, sugar, baking powder, and baking soda.
Add yogurt, egg whites, honey, and oil. Stir until ingredients are just moistened. Stir in raisins and nuts.
Spoon batter into muffin cups. Bake until golden brown, about 15 minutes.
Place individual muffins on a wire rack to cool.

Oat Bran Blessings

Oat bran is the outermost layer of the oat kernel. Not only is it a rich source of B complex vitamins, protein, minerals, and heart healthy soluble fiber, it helps to lower blood cholesterol levels, possibly reducing the risk of heart attacks. It helps the body use insulin more efficiently — a huge asset in controlling diabetes.

Yields 12 muffins

Calories: 146.02

Fat: 6.11 grams

Saturated Fat: 0.94 grams

Carbohydrates: 25.15 grams

Calcium: 41.74 mg

Lactose: 0.0 grams

2 cups oat bran

¼ cup packed dark brown sugar

1 tablespoon baking powder

½ teaspoon baking soda

1 cup plain yogurt

2 egg whites, slightly beaten

¼ cup honey

2 tablespoons oil

⅓ cup raisins

⅓ cup chopped walnuts

Cinnamon Apple Muffins

Granny Smith apples are great for baking and cooking, but you can substitute any other cooking apple. Feel free to combine some whole wheat flour with your regular flour or if you prefer, totally substitute with wheat flour!

Preheat oven to 350ºF. Place 12 paper liners in muffin tin. Peel, core, and dice apples. Set aside.
Mix flour, cornmeal, sugar, baking powder, baking soda, salt, and cinnamon in a large bowl. Using a separate bowl, gently toss diced apples in ½ cup of the flour mixture until well coated.
In a small bowl, whisk together yogurt, vanilla, margarine, and egg. Fold yogurt mixture into flour mixture until just moistened. Fold in apples.
Spoon batter into prepared muffin cups. Bake until toothpick inserted in the center comes out clean, about 25 minutes.
Allow to cool in pan for 5 minutes. Transfer to wire rack to finish cooling.

Yields 12 muffins

Calories: 164.35

Fat: 5.13 grams

Saturated Fat: 1.22 grams

Carbohydrates: 26.73 grams

Calcium: 31.47 mg

Lactose: 0.0 grams

2 medium Granny Smith apples

1 cup all-purpose flour

¾ cup yellow cornmeal

½ cup white sugar

2 teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon salt

½ teaspoon cinnamon

1 cup plain yogurt

1 teaspoon vanilla

¼ cup margarine, melted and cooled

1 egg