Recipes
Blueberry-Maple Muffins
Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).
Prep Time30 mins
Cook Time30 mins
Servings: 12 People
Equipment
- Oven
Ingredients
- 1/3 Cup whole flaxseeds
- 1 Cup whole-wheat flour
- 3/4 Cup (plus 2 tablespoons) all-purpose flour
- 1 1/2 Teaspoons baking powder
- 1 Teaspoon ground cinnamon
- 1/2 Teaspoon baking soda
- 1/4 Teaspoon salt
- 2 large eggs
- 1/2 Cup Woods Brand Pure Maple Syrup
- 1 Cup nonfat butter see tip*
- 1/4 Cup canola oil
- 2 Teaspoons freshly grated orange zest
- 1 Tablespoon orange juice
- 1 Teaspoon vanilla extract
- 1 1/2 Cups fresh blueberries
- 1 Tablespoon sugar
Instructions
- Preheat oven to 400°F
- Coat 12 muffin cups with cooking spray.
- Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender.
- Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda, and salt; whisk to blend.
- Whisk eggs and maple syrup in a medium bowl until smooth.
- Add buttermilk, oil, orange zest, orange juice, and vanilla; whisk until blended.
- Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened.
- Fold in blueberries.
- Scoop the batter into the prepared muffin cups.
- Sprinkle the tops with sugar.
- Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes.
- Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.
Notes
No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition:
Per muffin: 208 calories; 8 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 31 g carbohydrates; 6 g protein; 3 g fiber; 184 mg sodium; 149 mg potassium.
Carbohydrate Servings: 2
Exchanges: 1 starch, 1/2 other carbohydrate, 1 1/2 fat
Maple Popcorn
Servings: 4
Equipment
- Stove
Ingredients
- 5 Cups air popped popcorn
- 1/2 Cup Woods Brand Pure Maple Syrup
- 1/2 Cup chopped walnuts or pecans
- 1 Tablespoon butter or vegetable oil
Instructions
- Lightly butter or oil the inside of a bowl or casserole dish large enough to hold the popcorn. Butter a large mixing spoon. Set aside.
- Place maple syrup, in a heavy-bottomed, non-reactive saucepot over medium-high heat. Bring to a boil, reduce heat to medium-low and continue boiling until the mixture reaches 236 degrees on a candy thermometer.
- Place popcorn and nuts in the mixing bowl and drizzle the hot caramel over the popcorn.
- Working quickly, stir with the oiled spoon until all popcorn is coated with caramel. Cool and store in airtight containers or enjoy immediately!
Maple-Glazed Chicken Breasts
Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.
Prep Time10 mins
Cook Time2 hrs
Servings: 2 People
Ingredients
- 2 Tablespoons Woods Brand Pure Maple Syrup
- 1 Tablespoon reduced-sodium soy sauce
- 2 Teaspoons lemon juice
- 1 Clove garlic, minced
- 1 Teaspoons minced fresh ginger
- 1/4 Teaspoon freshly ground pepper
- 1 Each boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed See Tip
Instructions
- Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish.
- Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
- Coat an indoor grill pan with cooking spray and heat over medium heat.
- Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
- Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes.
- Liberally baste the chicken with the reduced sauce and serve.
Notes
Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.
Nutrition:
Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrates; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium.
Nutrition Bonus: Selenium (30% daily value).
Carbohydrate Servings: 1
Exchanges: 1 other carbohydrate, 4 very lean meat
Maple Pulled Pork
An easy slow-cooker version of the BBQ classic with a maple twist! All you need is six ingredients, a slow cooker, and a couple of hours to serve Maple Pulled Pork.
Servings: 4
Equipment
- Crock-pot
Ingredients
- 2 lbs Pork
- 2/3 Cup BBQ sauce
- 1 1/2 Cup Chili sauce
- 2 Teaspoons course pepper
- 4 Tablespoons dry mustard
Instructions
- Break up pulled pork into crock-pot.
- Pour all wet ingredients into a bowl and mix well.
- Add dry ingredients and mix well.
- Pour mixture over pork in crock-pot and stir to coat pork.
- Cover crock pot, set to high and cook for at least one hour until the mixture is simmering. A lower setting can be used on the crock-pot if you want it to cook longer.
Smoky Maple-Mustard Salmon
Roast salmon topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives
Prep Time5 mins
Servings: 4 Servings
Ingredients
- 3 Tablespoons whole-grain or Dijon mustard
- 1 Tablespoon Woods Brand Pure Maple Syrup
- 1/4 Teaspoon smoked paprika or ground chipotle pepper See Notes
- 1/4 Teaspoon freshly ground pepper
- 1/8 Teaspoon salt
- 4 4oz skinless center-cut wild-caught salmon filets See Notes
Instructions
- Preparation Preheat oven to 450°F.
- Line a baking sheet with foil and coat with cooking spray. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl.
- Place salmon fillets on the prepared baking sheet.
- Spread the mustard mixture evenly on the salmon.
- Roast until just cooked through, 8 to 12 minutes.
Notes
Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. Look for different types of paprika at some large supermarkets.
Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets.
Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Nutrition Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrates; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium. Nutrition Bonus: Omega-3s Carbohydrate Servings: 0 Exchanges: 3 lean meat
Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets.
Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Nutrition Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrates; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium. Nutrition Bonus: Omega-3s Carbohydrate Servings: 0 Exchanges: 3 lean meat