Tuesday, March 6, 2012

March is National Nutrition Month - Salsa-Flax Corn Muffins

As the fish was baking in the oven, I had to quickly think of something to go with it.

Of course, I just love corn muffins, so I thought; why not make corn muffins and add more flax than I had in the past?

Until I was forced to go gluten-free, I had never bought flax anything!  Well, I now buy flax meal by the 48-ounce bag! That means a little flax goes in everything ‘flour’ that gets baked. At one time, it was wheat germ.
This month, I am attempting to consider nutrition while controlling sugar, sodium and fat.  Sometimes, it is very difficult with my obsession with food.

The muffin texture is slightly softer than my normal corn muffins, which is a plus… As with any added fiber, drink plenty of liquids!

My quickly put together meal included baked fish (with horseradish sauce), sautéed spinach, green peas and zucchini.

Salsa-Flax Corn Muffins

Salsa Flax Corn Muffins - close up


1/2 cup whole grain corn meal
1/4 cup flax meal
1 1/4 tsp baking powder
1/4 tsp ginger
1 egg
1/4 cup red salsa
1/4 cup water
4 tsp olive oil


Mix all ingredients together until smooth.  Divide the batter among an oil-sprayed 6-cup muffin pan.
Bake in a 375F oven for about 25 minutes.

Salsa Flax Corn Muffins - just out of oven

Remove from muffin tin to serving plate and serve.

Salsa Flax Corn Muffins - display

Salsa Flax Corn Muffins - served
That horsey sauce is really good!

Yield: Makes 6 medium-sized muffins

Nutrition (per serving): 104 calories, 6.2g total fat, 3g monounsaturated fat, 1.9g polyunsaturated fat, <1g saturated fat, 35.3mg cholesterol, 10.5g carbohydrates, 2g fiber, 8.4g net carbohydrates, <1g sugar, <1g fructose, <1g galactose, <1g glucose, <1g sucrose, <1g maltose, 164.5mg sodium, 79.5mg potassium, 2.7g protein, 87.9mg calcium, 62.5IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, <1mg vitamin c, 2.9IU vitamin d, <1mg vitamin e, 2.1mcg vitamin k, <1mg iron, <1g lysine, 0mcg lycopene, 6.7mg phytosterols, 5.4mcg selenium, <1mg thiamin, <1mg zinc

Are you still wondering about nutrition?
Webster’s dictionary: http://www.merriam-webster.com/dictionary/nutrition

The act or process of nourishing or being nourished; specifically: the sum of the processes by which an animal or plant takes in and utilizes food substances

© 2012 retiredwithnoregrets.blogspot.com

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