Healthy Corn Muffin Recipe

Winter is a perfect time of the year to bake healthy corn muffins. Cornmeal is gluten-free. However to avoid GMOs (genetically modified organisms), choose organic cornmeal. To obtain a hardy texture, make sure to source a coarse cornmeal rather than a fine corn flour. If you need the recipe to be 100 percent gluten-free then use a gluten-free flour like soy, brown rice or sorghum to compliment the cornmeal.

CornMuffin2 - 1

Ingredients (Choose organic when available):

In a medium bowl combine the following dry ingredients:

1 cup flour- whole wheat, brown rice, soy or sorghum

1 cup coarse ground cornmeal

2 teaspoons baking powder

1/2 teaspoon salt

In another medium-sized bowl combine the following wet ingredients:

2 eggs

1 cup low fat milk or organic soy milk

3 tablespoons cold-pressed extra virgin olive oil

4 tablespoons pure maple syrup

Preheat oven to 400 degrees Fahrenheit. Coat a 12-compartment muffin tin with non-stick cooking spray. Fold the wet ingredients into the dry ingredients just until combined. Do not over mix. Evenly pour the batter into the muffin compartments (about 3/4 full). Bake for 20-22 minutes. Serves 12.


Nutrition facts per muffin (61 grams): 142 calories, 4.9 grams fat, 121 milligrams sodium, 21.5 grams carbohydrates (5.1 grams sugar) , 2 grams dietary fiber, 3.4 grams protein.

For more recipes and a quick start to a healthy diet for the new year, checkout my book Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.