Lentils are a great way to do it!
Here is one recipe and so many more amazing recipes and ideas at www.lentils.org
Banana Lentil Muffins
Lentils and other pulses are great in baked recipes, as they replace some of the flour with a high protein, high fibre and iron alternative! Puree the lentils in larger batches and freeze portions for quick access with your baked goods. Substitute the raisins with chocolate chips for a wider audience appeal.
Prep time: 10 minutes
Cook time: 20 minutes
1 egg, slightly beaten
½ cup (125 mL) canola oil
½ cup (125 mL) granulated sugar
1 cup (250 mL) bananas, mashed
1 cup (250 mL) lentil puree*
1 tsp (5 mL) vanilla extract
1 1/3 cup (325 mL) whole wheat flour
1 tsp (5 mL) baking soda
1 tsp (5 mL) baking powder
½ cup (125 mL) raisins (or chocolate chips)
- Preheat oven to 400°F (200°C).
- In a bowl, combine egg, canola oil, sugar, bananas, lentil purée and Mix well.
- In another bowl, mix together flour, baking soda, baking powder and Stir into egg mixture until just combined.
- Spoon batter into greased muffin tins filling about 2/3rds
- Bake for 15-20 minutes or until a toothpick inserted into center comes out Cool and remove from muffin tins.
Yields 12 Lg Muffins
*Lentil Puree: In a food processor, place cooked lentils (or rinsed and drained canned). For every cup (250 mL) of cooked lentils, add ¼ cup (60 mL) water. Blend until smooth. Lentil puree has a similar consistency to canned pumpkin. Add additional water 1 tablespoon (15 mL) at a time if more moisture is needed. Store in the refrigerator for up to 3 to 4 days, or freeze for up to 3 months.
Per serving: (1 muffin): 220 calories, fat 10 g (1 g of which is saturated), sodium 150 mg, carbohydrate 29 g, sugar 15 g, fibre 3 g, protein 4 g
Make the Healthy choice the Easy choice.
Lisa Ireland, RD
1792 Liverpool Road, Pickering, ON L1V 4G6
T (cell): (289) 923-2874 | email: firstname.lastname@example.org
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