Savory & Sugar-Free

Refined sugar can be a healthy-minded individual's worst nightmare. It comes tucked into many unexpected foods and dishes, and it can cause the blood sugar to spike and then plummet, leaving its victims hungry and searching for fast sustenance. This often comes in the form of another quick energy snack, which again sends that blood sugar soaring, repeating the cycle and causing the individual in question overindulge in empty calories. These fast sugar fixes also can cause a person to feel sluggish in thinking, jittery in the extremities, and just not so great in general. Does that mean that a health-conscious individual must shun all foods made with hidden sugars, including baked snacks? Not at all! Try out one of these savory muffin recipes which, in addition to being sugar free, are low in fat and packed with nutritious grains, protein, and calcium-rich ingredients.

Classic Corn Muffins

2.5 cups AP flour
1.5 cups corn meal
1/2 cup applesauce
2 cups fat-free yogurt
2 tsp baking powder
1 cup egg replacer (or 4 eggs, beaten)
1 cup cranberries (adjust to your preference)
canola oil cooking spray

Turn the oven to 400 degrees Fahrenheit.

Combine the dry ingredients. Mix in the yogurt, applesauce, and eggs, stirring until just combined.

Spray a muffin tin with the non-stick spray. Distribute the batter between the muffin cups. Bake 20-25 minutes, or until an inserted toothpick or fork comes out clean.

Serve with applesauce or salsa and sour cream. Makes 24 muffins.

Spaghetti Squash Muffins

2 egg whites, lightly beaten
1/4 cup Yoplait fat free peach yogurt
1 cup applesauce
1/4 cup sugar free maple syrup
1/2 cup quick-cooking oats

2 cups whole wheat flour
1/4 tsp salt
1 tsp baking soda
1 tsp plus a little baking powder

1 cup fresh spaghetti squash
1 handful cranberries (I used frozen)
cinnamon and nutmeg to taste

Preheat the oven to 400 degrees F.

Stir the dry ingredients together. (Leave the squash, cranberries, cinnamon, and nutmeg for later.) In a separate bowl, combine the wet ingredients. Mix well. Combine the two bowls and stir.

As the batter smooths, mix in the squash, followed by the cranberries. Add the nutmeg and cinnamon. Stir until smooth.

Scoop the batter into a greased muffin tin (I used canola oil cooking spray). Sprinkle the tops of the muffins lightly with cinnamon. Bake for 20 minutes, adding approximately 5 minutes if you are using a six-muffin tin. Allow the muffins to cool slightly, then remove them to a cooling rack. Makes 6-12 muffins, depending on your tin of choice. Serve warm, topped with your favorite natural preservative.

Indian Banana Muffins

2 egg whites, lightly beaten
1/4 cup applesauce
1 cup low-fat soy milk
1/2 cup oats (you can also use quick-cooking oats, but I prefer whole oats)

1 cup all-purpose flour
1 cup whole wheat flour
1/4 tsp salt
1 tsp baking soda
1 tsp baking powder

1 mashed super-ripe banana
1/2 cup raisins
1 tsp Indian curry powder (add more curry powder for a stronger spicy tang)
pinch of cinnamon

Preheat the oven to 400 degrees F.

Stir the dry ingredients together. (Leave the banana, raisins, curry, and cinnamon for later.)

In a separate bowl, combine the wet ingredients. Mix well. Combine the two bowls and stir. As the batter smooths, mix in the banana, followed by the raisins, curry powder, and cinnamon. Stir until smooth.

Scoop the batter into a greased muffin tin (I used canola oil cooking spray). Bake for 20 minutes, adding approximately 5 minutes if you are using a six-muffin tin. The muffins should be tall and golden, and an inserted fork should come out mostly clean (it will probably have a bit of "gook" on it from the banana). Cool and remove muffins. Makes 6-12 muffins, depending on your tin of choice.