Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
These muffins are great with all bean dishes: chili, baked beans, black bean soups, or other thick soups, plus a salad. *Serve for breakfast spread with a fruit butter.
Diet Type: Vegetarian
Ingredients:
  • 1 cup whole wheat pastry flour
  • 1 cup cornmeal
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1/4 cup toasted Sesame Seeds
  • 1 cup water or apple juice
  • 1 egg
  • 1/4 cup canola oil
  • 1/4 cup maple syrup or honey
  • Serves: 8
    Cooking Time: Under 30 minutes
    Instructions:
    Whisk dry ingredients together in a bowl. Blend liquid ingredients together and add to dry. Mix gently. Oil muffin tins or use papers and fill to the top. Sprinkle with additional whole Sesame Seeds if desired. Bake in 375 oven for 20-25 minutes until golden brown.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 8
    Amount Per Serving 
    Calories 226
    Calories from Fat 93
     % Daily Value*
    Total Fat 10g16%
      Saturated Fat 1g6%
      Mono Fat 5g 
      Poly Fat 3g 
    Cholesterol 31mg10%
    Sodium 300mg13%
    Total Carbs 31g10%
      Dietary Fiber 4g14%
      Sugars 6g 
    Protein 5g 
    Iron12%
    Calcium15%
    Vitamin E10%
    Vitamin D1%
    Vitamin A1%
    Vitamin B-122%
    Vitamin B-65%
    Pantothenic acid3%
    Niacin8%
    Riboflavin6%
    Thiamin13%
    Folate4%
    Selenium28%
    Manganese50%
    Copper10%
    Zinc11%
    Potassium4%
    Phosphorus30%
    Magnesium14%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.