As the world’s premier culinary college, The Culinary Institute of America (CIA)
is trying to help everyone understand why food matters and how to make smarter
choices about the foods we eat. The CIA has been working with the Harvard
School of Public Health to remake many of our favorite foods, and we’ve
recently taken on the task of making over our muffins.
People often think that
in order to eat better, they need to remove all fats completely from their
diet, but this is far from the truth. We need fats in our diets, but we need to
make smarter choices about the types of fats we consume. Healthier,
non-saturated fats like those found in nuts and olive oil are important for our
bodies, and learning how to enjoy them in moderation is an important step
towards eating better.
This recipe for Lemon
Chickpea Muffins was developed by the CIA for a Harvard-CIA “Muffin Makeover” project
and incorporates healthy fats and whole grains to create a better-for-you
version of the massively oversized, calorie-laden muffin found in most
restaurants and bakeries.
“Lemon and cardamom is a classic
flavor pairing that makes these muffins fragrant and delicious,” says CIA Chef
Melissa Fritz. “Using puréed, canned chickpeas creates a very moist, tender
muffin because the chickpea starch holds water so well. The addition of ground
almonds to the batter contributes a hearty nuttiness as well as healthy fats.”
You can create more
healthful versions of many baked goods using simple substitutions. If a recipe
calls for butter, start by replacing half of the butter with a healthful oil,
such as canola. Then see if you can
replace half of the refined, all-purpose flour with whole grain flour.
Pair these muffins with fresh fruit
and yogurt for a quick and satisfying breakfast. They are also perfect for
packing into a school lunch or enjoying as an easy afternoon snack.
Recipe source: CIA Chef Scott Samuel
Analysis per muffin—Calories: 170, Protein: 4 g, Carbohydrate: 23 g, Fiber: 3
g, Sodium: 230 mg, Saturated fat: 1 g, Polyunsaturated fat: 1 g, Monounsaturated
fat: 5 g, Trans fat: 0 g, Cholesterol: 31 mg