Muffins that really are good for you
Recipe cuts sugar way down and swaps oil for butter
However healthy it may seem, the presence of shredded zucchini in a quick bread or muffin doesn’t make it good for you.
Most are still essentially forms of cake, held up with lots of butter, refined flour and sugar.
That’s not necessarily a bad thing once in a while, but for everyday breakfast and snacking you probably want something more nutritious and less dessert-like.
The problem is that truly healthy muffins and quick breads — with or without zucchini — are often disappointing: dry, leaden and rubbery.
Not so with these. They are the best of both worlds, genuinely good for you but also desirably moist, tender and fragrant.
Lightly sweetened, flecked with zucchini, and made with healthy oil, whole grain flour and rolled oats, they have a wholesome sensibility and hearty texture that pulls them away from the dessert realm into the daily sustenance category, in a good way.
Not only do they taste good, you’ll feel good eating one of these zucchini muffins to start your day or fuel you midafternoon. They get most of their sweetness from dried dates, which also provide a deep flavour, valuable nutrients and fibre.
The dates are soaked in water, then puréed until they form a smooth paste. Just a little white sugar — a quarter of what is in a typical recipe — is needed to round out the muffin’s flavour.
Soft whole-grain pastry flour keeps the crumb tender, while rolled oats add a rustic texture and walnuts an element of crunch.
The zucchini (which needs to be drained of most of its water), eggs, oil, and date paste together provide enough liquid so that no milk or other fluid is needed.
The tasty, cinnamon-scented muffins make for an energizing on-thego treat, so do yourself a favour and make an extra batch.
Wrap them individually in plastic wrap and freeze, so you have one to grab when you need it.
Zucchini Oat Muffins
Serves: 12
Make ahead: The date paste can be refrigerated up to 2 weeks in advance. 1 cup packed pitted dates Boiling water 11/4cups (310 mL) coarsely grated zucchini (1 medium zucchini) 1 cup (250 mL) whole-wheat pastry flour 1 cup (250 mL) old-fashioned rolled oats 1/4 cup (60 mL) sugar 2 tsp (10 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/2 tsp (2.5 mL) freshly grated nutmeg 1/2 tsp (2.5 mL) salt 2 large eggs 1/3cup (80 mL) neutral-tasting oil, such as light olive oil or canola oil 1/2 cup (125 mL) coarsely chopped walnuts
Place the dates in a medium bowl. Pour enough boiling water over them to cover and let soak for 1 hour. Reserve 2 tablespoons of the soaking liquid, then drain the dates well.
Combine the dates and the reserved liquid in a food processor (mini, preferably) and purée to form a smooth paste, stopping once or twice to scrape down the sides, as needed.
Place the grated zucchini in a colander in the sink; let drain for 20 minutes, then gather it up in your hands to extract as much moisture as possible.
Preheat the oven to 350 F (175 C). Have a standard-size, 12-well muffin pan at hand. Lightly grease the wells with cooking oil spray or line them with baking paper cups.
Stir together the flour, oats, sugar, baking powder, cinnamon, nutmeg and salt in a medium bowl.
Stir together all the date paste, eggs and oil in a mixing bowl until incorporated, then stir in the grated, drained zucchini.
Add the flour mixture and stir until no trace of it remains, then stir in the walnuts.
Divide the batter evenly among the wells. Bake (middle rack) for 20 to 25 minutes, until a toothpick inserted into the centre comes out clean.
Serve warm, or at room temperature.