Healthy Recipes

Upstanding Broccoli Corn Muffins

By: Judy Myhand
Prep time: 15 minutes Cook time: 30 minutes

Since I teach nutrition and food preparation, it's difficult to narrow down my tips.  I cook every day and I eat a wide variety of fruits and vegetables, whole grains, dairy and protein foods and enjoy trying new foods.  I don't eat foods that come in a lot of packaging, preferring fresh foods that are minimally processed.  Water and milk are my beverages (coffee, too).  I eat at a fast food restaurant about once a year just to prove I'm not a health nut. I try to choose seafood, legumes, nuts and seeds as my protein foods most often and I am known for my love of sardines and speckled trout.  I like to go to the Red Stick Market and buy what the farmer's sell.  That means that I eat a seasonal diet as much as possible.  I abhor waste so I save money by planning my meals and using everything I've purchased, right down to the vegetable peels and chicken bones in a soup. My healthy lifestyle is dancing in the kitchen, doing all my own yard work, walking as often as I can and staying grateful. I do all those things that you are supposed to do: sleep well, wash your hands often, wear sunscreen and brush and floss.

Ingredients
  • 12 trimmed broccoli florets, each should fit in a muffin cup with room for muffin batter
  • ¼ cup soft butter or oil
  • ¼ cup sugar
  • 4 large eggs
  • ½ cup whole wheat flour
  • ¾ cup whole grain corn meal (I use Papa Tom’s)
  • 1 teaspoon baking powder
  • ½ teaspoon cayenne pepper
  • ½ teaspoon salt
  • ¼ cup grated sharp cheddar cheese (cold cheese is the easiest to grate and it doesn’t matter if you grate it finely or coarsely, they both work)
Instructions
  1. ​​Preheat the oven to 350°. Preheating is important to even cooking.

  2. Blanch the broccoli, cool it and dry it. 

  3. Spray the muffin tin with pan spray.

  4. Grate the cheese.

  5. Measure dry ingredients into a medium sized bowl.  

  6. Mix liquid ingredients: eggs and oil, so you don’t have to stir very much after you combine.

  7. Mix dry ingredients with your hand or a whisk to get those little clumps of baking powder distributed.  Add the liquid to the dry ingredients and stir just until combined. Fold in the cheddar cheese. 

  8. Use two spoons to place a spoon of the thick batter in each muffin cup.  Stand the blanched broccoli in the cup. Top it with a spoonful of the batter and spread it.  Place in the middle of the preheated oven and bake for 25 minutes.  Serve warm. 

    Eat and enjoy. Share with friends. 

    NOTES

    • Eggs should be room temperature, especially if you are doing the soft butter method.
    • Olive oil is delicious in this recipe.
    • You can reduce the sugar or not use it at all and they are still great. Any sweetener would work, too.  This is a very adaptable recipe.
    • Store whole grain flour and corn meal in the refrigerator once you open the bag.
    • You could use all corn meal or replace the wheat flour with corn flour to make a 
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