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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"There are plenty of fun and easy ways to eat cranberries every day."
- www.discovercranberries.com

The refrigerator light goes on...

The addition of wheat germ boosts the fiber content but helps give these muffins a wonderful light texture that goes well with the sweetness of the orange flavor. I love cranberries and there are so many great ways to cook with them. They can make a savory sauce slightly sweet and they give muffins a nice texture. I use them sparingly because most of them are already presweetened with lots of sugar.

Cranberries

Fresh cranberries are harvested in the fall, beginning in September and reaching the market in early October. They are quite tart and are usually mixed with sweeter fruits or sugar before cooking. This makes for a wonderful balance in chutneys, sauces, stuffings and such.

Look for cranberries packaged in plastic, as they keep well when refrigerated and tightly sealed. Fresh berries should not be wrinkled or soft. Because the ripe berries have a little air inside, you will know they are fresh if they bounce. Don't buy them if they are the least bit soft. If you are going to keep them for more than a few weeks go on and put them in the freezer in a zipper bag.

Frozen cranberries make a reasonably good substitute for fresh and you shouldn't hesitate to use them. Thaw them in the fridge in a strainer over a bowl so that any excess water will drain away.

My Shiitaki and Cranberry Stuffed Pork Loin recipe calls for dried cranberries. Be careful because most dried cranberries have been sweetened with sugar -- usually a fair amount. A third of a cup of dried cranberries is 120 calories where a cup of fresh is only 45 calories. This means that the 1/3 cup of dried fruit has about 4 teaspoons of sugar.

The added sweetness does change their character. They are usually as sweet as they are tart and you won't need to add as much sweetener to a chutney or stuffing when using dried cranberries. I like to use them because they add a chewy texture that fresh cranberries don't.

1/3 cup dried cranberries = 120 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 29g carbohydrates, 0mg sodium, 0mg cholesterol

1 cup fresh cranberries = 47 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 12g carbohydrates, 0mg sodium, 0mg cholesterol

 

 


 

Orange Cranberry Muffins



Servings = 6 | Serving size =1 muffin

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe can be multiplied by 2. Muffins will keep for 24 - 48 hours in a plastic bag. These freeze fairly well if sealed tightly in a plastic bag.

1 large egg (separated)
2 tsp canola oil
1/2 cup Z-Sweet stevia or Splenda
2 Tbsp non-fat yogurt
2 Tbsp reduced-fat sour cream
1/2 tsp pure vanilla extract
1 cup all purpose white flour
1/2 cup whole wheat flour
1/4 tsp salt
1 tsp baking powder
1/4 tsp baking soda
1/3 cup cranberries
2 Tbsp wheat germ
1/4 cup low-fat buttermilk
1/4 cup orange juice
1 tsp orange zest

Preheat oven to 375F.

Using a whisk beat the egg until frothy and then cream together with the canola oil. Add the Z-Sweet or Splenda then whisk until smooth. Add the yogurt, reduced fat sour cream and vanilla extract while whisking.

Place the all purpose flour, whole wheat flour salt, baking powder and baking soda in a sifter and sift into the mixing bowl. Add the cranberries to the bowl making sure that they are not clumped together. Add the wheat germ.

Gently fold the creamed mixture together with the flour mixture.

As this is blended, slowly add the buttermilk and orange juice and orange zest, blending after each until smooth. As soon as the mixture is well blended, stop.

Line a standard size muffin tin with 6 muffin papers and fill each muffin paper with an equal amount of batter. Bake for 12 15 minutes.

Nutrition Facts

Serving size = 1 muffin

Servings = 6

.

Amount Per Serving

Calories 166 Calories from Fat 32
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 257mg 11%
Total Carbohydrates 28g 9%
    Dietary Fiber 2g 10%
    Sugars 2g  
Protein 6g  
Vitamin A 2% Vitamin C 11%
Calcium 9% Iron 10%
Vitamin K 2 mcg Potassium 159 mg
Magnesium 30 mg