Dear TEAM: Is it better to substitute honey for sugar in baking recipes or tea for diabetic or hypoglycemic individuals? — D. B. Quesnel, B.C.
Dear D. B.: Both honey and sugar will affect the blood sugar level. Honey is sweeter than granulated sugar, so a smaller amount could be used in some recipes. Honey has slightly more carbohydrates and calories per teaspoon (milligram) than granulated sugar so there would be a minimal saving in these areas.
If you prefer the taste, use honey in moderation but be sure to count the carbohydrates as part of the diabetic eating plan.
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Dear TEAM: My husband is diabetic. I like to include quinoa in my cooking because it has a low glycemic index. I have been making quinoa muffins for some time. They make a tasty addition to a light dinner and go well with bacon and eggs or a salad and cheese for an easy lunch. I am looking for recipes that have quinoa added to a multigrain bread or breakfast bars. — R. S. Fort St. John, B.C.
Quinoa muffins
- 2 c. cooked quinoa 500 mL
- 2 large eggs
- 2 c. skim milk 500 mL
- 1 c. whole wheat flour 250 mL
- 2 c. white flour 500 mL
- 2 tbsp. baking powder 30 mL
- 1 tsp. salt 5 mL
- 1 tbsp. sugar, rounded 15 mL
- 1/2 c. melted butter 125 mL
Beat together quinoa, eggs and milk. Combine dry ingredients in a separate bowl, pour liquid into dry ingredients and slightly mix. Add melted butter and stir until just blended. Place in well greased muffin tins.
Bake 20 to 25 minutes at 425 F (220 C) These muffins freeze and reheat well.
Per muffin: energy 147 calories, protein 4.5 g, carbohydrates 18.5 g, dietary fibre 1.3 g, fat 6 g, sugar 2 g, cholesterol 32.5 mg, sodium 260 mg. – Recipe analysis information from www.eaTracker.ca.
Blueberry muffin
To the quinoa muffin recipe, add
- 1 c. frozen blueberries 250 mL
- 1 tbsp. lemon juice 15 mL
Mix and sprinkle with one teaspoon cinnamon (5 mL).
No knead quinoa bread
Makes four one pound loaves, about 40 slices. The dough can be refrigerated up to 10 days.
- 3 c. whole wheat flour 750 mL
- 3 1/2 c. unbleached all purpose flour 875 mL
- 1 c. uncooked quinoa 250 mL
- 1 1/2 tbsp. instant yeast 22 mL
- 1 tbsp. kosher salt 15 mL
- 1/4 c. vital wheat gluten 60 mL
- 3 1/4 c. water 810 mL
Mix dry ingredients in a large bowl. Add water and mix with dough hook or a wooden spoon.
Place dough, seam side down, on a small piece of parchment paper. Lift dough on parchment into a soup bowl. Cover with plastic wrap. Let rise for about 90 minutes.
Place a Dutch oven in oven and preheat to 450 F (230 C).
When dough is ready, remove Dutch oven, uncover and place dough on parchment into Dutch oven. Slash top of dough, cover and return to oven. Bake 15 minutes, uncover and bake another 10 to 20 minutes. The bread should reach an internal temperature of about 200 degrees F. Cool completely on a wire rack. – Source: adapted from Healthy Bread in Five Minutes a Day: 100 New Recipes Featuring Whole Grains, Fruits, Vegetables, and Gluten-Free Ingredients.
Per slice: energy 99.3 calories, protein 4.9 g, carbohydrates 17.6 g, dietary fibre 1.6 g, fat 1 g, sugar 0.2 g, cholesterol 0 mg, sodium 177 mg. Recipe analysis information from www.eatracker.ca.
Anytime breakfast bars
Basic recipe
- 1 1/2 c. quinoa flakes 375 mL
- 1 1/2 c. quick cooking rolled oats 375 mL
- 1 c. ripe banana, mashed 250 mL
- 1/2 c. unsweetened applesauce 125 mL
- 2 tbsp. chia seeds (optional) 30 mL
- 2 tbsp. liquid honey 30 mL
- 1 1/2 tsp. vanilla 7 mL
Yields 12 1/4 cup bars.
Add one of the following flavour combinations:
Chocolate hazelnut bars
- 3/4 c. hazelnuts, coarsely chopped 175 mL
- 1/3 c. unsweetened cocoa powder 75 mL
Per bar: energy 180 calories, protein 5 g, carbohydrates 29 g, dietary fibre 4 g, fat 6 g, sugar 7 g, cholesterol 0 mg, sodium 125 mg.
Cranberry coconut bars
- 2/3 c. sweetened dried cranberries 150 mL
- 1/2 c. unsweetened shredded coconut 125 mL
- 2 tsp. cinnamon 10 mL
Per bar: energy 170 calories, protein 4 g, carbohydrates 33 g, dietary fibre 4 g, fat 4 g, sugar 12 g, cholesterol 0 mg, sodium 130 mg.
Date and walnut bars
- 3/4 c. pitted dates, coarsely chopped 175 mL
- 1/2 c. walnuts, chopped 125 mL
- 2 tsp. cinnamon 10 mL
Per bar: energy 180 calories, protein 5 g, carbohydrates 32 g, dietary fibre 4 g, fat 5 g, sugar 11 g, cholesterol 0 mg, sodium 125 mg.
Preheat oven to 350 F (180 C). Lightly grease a baking sheet or line with parchment paper.
Mix together basic ingredients, then add selected flavour ingredients in a medium bowl. The dough will be sticky. Using a 1/4 cup (60 mL) measure, place scoops of dough on baking sheet.
Dampen hands with water and shape each scoop until 3/4-inch (2 cm) thick and rectangular, arranging 1 1/2 inches (4 cm) apart.
Bake 12 minutes. Bars do not brown a lot, be careful not to over bake. Cool on baking sheet before storing in an airtight container. – Source: Quinoa Revolution.
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
