Corn Muffin Recipe

My husband, Don, is a cardiac patient. Here is a low-fat, low-sodium, low-cholesterol corn muffin recipe that came out great. I use King Arthur Flours:

Preheat oven to 350 degrees Fahrenheit. Grease 12 muffin cups.

Dry ingredients:

1/4 cup finely chopped unsalted (raw or roasted) almonds

1/2 cup corn meal

2 tablespoons Featherweight Baking Powder

1/4 cup unbleached all-purpose flour

1 cup whole wheat flour

2 teaspoons dry rubbed sage (optional)

Wet ingredients:

Egg whites from four separated eggs, or 1/2 cup egg substitute, beaten

1 cup nonfat organic yogurt

1/4 cup oil

1/2 cup honey

In two separate bowls, stir all dry ingredients together. Stir all wet ingredients together. Pour wet ingredients into the bowl of dry ingredients and mix just until all ingredients are moistened. Fill the muffin cups and bake for 20 minutes or until done.

Don's Low-Sodium Pancake Mix

Don has adapted this recipe from the King Arthur Flour 200th Anniversary Cookbook. He has made it more heart-healthy by increasing the amount of whole wheat flour and reducing the sodium and cholesterol. He has made it fit better into busy lifestyles by making the portions very easy to measure. We keep this mix in an airtight container in the refrigerator. Be sure to keep it refrigerated. One time I accidentally put it in the flour cupboard, and it went rancid quickly. Here is the recipe in Don's words:

• 6 cups King Arthur Stone Ground Whole Wheat Flour
• 3 cups King Arthur Unbleached All-purpose Flour
• 1.5 cups non-fat dry milk
• .75 cup featherweight baking powder (Hains makes this)
• 1 cup vegetable shortening (I use the Crisco bricks that come in a three pack)

I use a one cup measure and a one quarter cup measure for all of the dry ingredients.  The shortening comes in a one cup brick, so there is no measuring needed.

In any case, combine all of the dry ingredients in a large bowl and mix thoroughly.

Cut in the shortening.  I use two table knives.

To use the mix, my method is to use:

• 6 measures of the mix
• 1 measure of egg substitute
• 4 measures water

If I measure them in that order, I only get one measure dirty

For two people I use a 1/3 cup measure.  If it is just me, I use a 1/4 cup measure.