SAVORY WHOLE-WHEAT MUFFINS
Source: Dana Jacobi for the American Institute for Cancer Research

Canola oil spray
2 cups whole-wheat flour
1 Tbsp. baking powder
1/2 tsp. salt
1 Tbsp. butter, well-chilled, cut in small pieces
1/2 cup diced scallions
1 Tbsp. dried oregano or basil
1/4 cup walnuts, chopped
1 cup low-fat (1%) milk
1 Tbsp. whole-grain mustard
1 extra large egg white

Preheat the oven to 425 degrees. Coat the cups of a 6-cavity muffin pan with cooking spray.

In a bowl, combine the flour, baking powder, and salt. Add the butter, working it in using a fork or your finger tips. Add the scallions, oregano and nuts. Combine them using a fork.

In a measuring cup, combine the milk, mustard and egg white, using a fork or small whisk. Add the wet ingredients to the dry and mix just until they form a dense, fluffy batter. Spoon the batter into the prepared muffin tin, filling the cups to the top. The tops will be craggy, like a scone.

Bake 35 to 40 minutes or until deep golden on the top and a toothpick inserted into the center comes out clean. Let the muffins sit 2 minutes in the tin. Remove and cool the muffins on a baking rack until cool enough to eat but still warm.

Makes 6 muffins
Per serving: 210 calories, 6 g. total fat (2 g. saturated fat), 33 g. carbohydrate, 9 g. protein, 5 g. dietary fiber, 485 mg. sodium.

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MUFFINS WITH A SURPRISE

If you are a reluctant morning baker, you are probably too foggy to deal with the precise measuring and other steps required without eating a solid breakfast first. But a healthful, savory muffin might be just the eye-opener to start your morning.

The herbal flavors in savory muffins complement tea and coffee as well as sweet versions so. For those who want a little more sweetness, savory muffins are delicious spread with pepper jelly or orange marmalade.

The whole-wheat muffins below have only a modest amount of fat, but they do not taste “heavy” if eaten while still warm from the oven. Two points explain why you cannot simply substitute whole-wheat for refined wheat flour called for in most recipes.

When the fat from butter, milk and egg yolks coats the grains of flour in baked goods, this reduces the amount of liquid the flour sponges up. So the more fat in a recipe, the more tender the result usually is. The gluten in flour is equally important. This elastic protein provides the invisible web of support that holds in air, lightening baked goods and keeping them from flattening into pancakes. In whole-wheat flour, though, the bran and germ interfere with the chain-like structure gluten must form to do this.

Those who grew up with or are accustomed to eating only baked goods made with refined flour may find the texture of those made with whole-wheat flour a bit chewier, or have a more distinctive flavor. If that describes your experience, try making the switch to the much healthier whole-grain baked goods gradually. These muffins are a good first step in that transition, because herbs and mustard balance the flavor nicely.

Try these muffins hot and split open, spread with apple butter, with a slice of Cheddar added so their heat warms the cheese.