Eating and Living Healthy

4 servings

Ingredients:

2 T Dijon mustard (regular mustard will work as well)

2 T lemon juice

1 T chopped fresh thyme

1 T chopped fresh rosemary

½ tsp pepper

4 (4oz) salmon steaks

Instructions:

Combine all ingredients and brush mixture on both sides of each salmon steak.  Cover and refrigerate 30 minutes. 

Place salmon on grill or broiler and cook 4 minutes per side or until desired doneness.

Nutrition:

Calories: 145kcal, Fat: 4.5g, Protein: 23g, Carbohydrates: 1.9g

12 muffins

Ingredients:

1-cup skim or 2% milk (add extra ½ cup milk if using whole wheat flour to add enough moistness to batter) * you can also use lactose-free or soy milk *

2 small eggs or 1 large egg

¼ cup molasses

1 ½ tsp vanilla

2 cups all-purpose flour (or 1 and ½ cups all purpose flour and ½ cup whole wheat flour)

½ cup evaporated cane juice

6 T whole-wheat bran

1 T and 1 1/2 tsp baking powder

2 cups fresh blueberries

Instructions:

Combine all wet ingredients and mix for 30 seconds. Add dry ingredients one at a time.  Mix all ingredients together for 30 seconds.  Add blueberries and mix.  Do no over mix. 

Spoon into greased muffin cups.  Bake at 300° until very brown about 1 hour. 

Will store in refrigerator for 1 week.

Nutrition: Calories: 162 kcal, Fat: 1g, Protein: 4g, Carbohydrates: 35g

Mini Muffins: Calories 54, Fat: .3g, Protein: 1.3g, Carbohydrates: 11.6g