According to my Diabetes handbook, you need to have breakfast, lunch and evening meals each day. No skipping, and there are really no foods that are forbidden, but one should aim to keep empty calories at bay . . . so no snacking on potato chips, cookies, pies, etc. But there is no reason why a high fiber whole grain muffin can't be a part of a healthy diet or breakfast on occasion.
Containing stone ground cornmeal and whole wheat flour, these are filled with fiber and their only sweetening is 60ml/1/4 cup of molasses plus a bit of brown sugar in the topping, which is spread out over 12 muffins.
They are also relatively low in saturated fats, with 1/3 cup being spread about all twelved in the muffin batter. I used Rice Bran Oil, which has no cholesterol and is filled with vitamin E and plant sterols to help regulate cholesterol.
There is 1 TBS of butter in the crumb topping, that again, that is spread out over 12 muffins, so each muffin only gives you approximately 1/12 of a tablespoon, so not bad at all. The crumb topping adds a bit of interest to what essentially would be quite a boring muffin.
They make a healthy "instead of Cereal" change for breakfast, especially when served with a small bowl of unsweetened applesauce!
*Crumb Topped Cornmeal Molasses Muffins*Makes 12Printable Recipe
:Light and filled with whole grains, these muffins make the perfect breakfast when accompanied with a small bowl of unsweetened applesauce along with a dollop of low fat plain yogurt. High in fiber and relatively low in fat and sugars, these make a healthy alternative to most regular muffins.
For the batter:140g plain flour (1 cup)130g stoneground yellow cornmeal (3/4 cup)70g whole wheat flour (1/2 cup)2 tsp baking powder1/2 tsp salt1/4 tsp each ground cinnamon, ground ginger and freshly grated nutmeg1 large free range egg, lightly beaten225ml milk (1 cup)78ml of flavorless vegetable oil (1/3 cup, I use bran oil)60ml molasses or dark treacle (1/4 cup)For the crumb topping:2 TBS stoneground yellow cornmeaal1 1/2 TBS plain flour2 TBS packed soft light brown sugarpinch salt1 TBS cold unsalted butter
Preheat the oven to 200*C/400*F/ gas mark 6. Lightly spray a 12 cup muffin tin with non stick cooking spray. Set aside.
Make the crumb topping by combining all of the ingredients in a bowl and rubbing them between your fingertips until it forms large, damp crumbs.
Sift the flour into the bowl and whisk together with the cornmeal, whole wheat flour, baking powder, salt, cinnamon, ginger and nutmeg. Make a well in the center. Whisk together the milk, egg, oil and molasses. Add all at once to the dry ingredients and lightly combine, just until the ingredients are dampened uniformly. Lumps are okay. Divide between the muffin cups evenly. Sprinkle each with some of the crumb topping.
Bake for 18 to 20 minutes, until well risen and lightly browned. They should spring back when lightly touched. Cool in the pan on a wire rack for five minutes before lifting out. Serve warm. Any leftovers can be stores in a sealed plastic bag for up to two days. To reheat, wrap in foil and place in a hot oven for about 5 minutes.
