Sunny Seeds Nutrition

Hi again! As you may have remembered from last time, my plan for these next couple of posts is to pay homage to the states my family and I visited this summer.  Well, after spending time in Connecticut, we made our way up north to Maine.  We enjoyed coastal cool fresh air, farm produce and fantastic bakeries.  Since blueberry season was upon us while we were in the Northeast, I figured a fantastic way to honor Maine would be to highlight a recipe that features none other than wild blueberries.  These muffins (Yes- you CAN make muffins in an Instant Pot® (IP)!), though decadent tasting, are chock full of nutrients as well.  Why make muffins in an IP, you may ask?  It imparts a moistness you just can’t get from the oven. Hope you enjoy!

###IMPORTANT NOTE:  WHEN YOU WILL BE COOKING SWEET (READ: NOT SAVORY) RECIPES IN YOUR INSTANT POT, IT IS CRITICAL THAT YOU CHANGE OUT THE PLASTIC SEALING RING FROM THE ONE YOU NORMALLY USE. IN MY HOME, I HAVE A SEALING RING DEDICATED TO JUST DESSERTS, AND THEN USE ANOTHER ONE FOR ALL OTHER [SAVORY] RECIPES (the reason is that, no matter how often/well you wash it, your everyday sealing ring absorbs all the odors and flavors from your recipes)###

Instant Pot Lemon and Wild Blueberry Quinoa Muffins
Serves 6

Ingredients
¼ cup melted butter
½ cup whole wheat flour
½ cup quinoa flour (** if you only have regular quinoa available (not quinoa flour), please see below on how to make your own!)
1 teaspoons baking powder
½ teaspoons baking soda
¼ teaspoons salt
1 cup brown sugar
⅔ cup frozen wild blueberries
2 eggs
2 fluid ounces milk
¼ cup Greek yogurt
Lemon zest from 1 lemon
Lemon juice from ½ lemon
1 teaspoon vanilla extract

Instructions
1. Melt butter in microwave or on the stove top.  Let cool.
2. Mix flours, baking powder, baking soda, salt and sugar in a bowl.
3. Add blueberries into the dry mixture and mix until the berries are nicely coated.
4. In a separate bowl, combine the cooled butter, eggs, milk, yogurt, lemon zest, lemon juice and vanilla.  Mix well.
5. Fold the wet ingredient mixture into the dry ingredient mixture.
6. Grease small Pyrex souffle cups or ramekins.  Fill them equally with the muffin batter. Cover each with a small amount of aluminum foil.
7. Place the trivet into the IP and pour 1 cup water into the IP. Arrange/stack the filled, covered muffin cups in the IP.
8. Set IP to Manual, High Pressure for 25 minutes.
9. Once the cook cycle is over, let natural release for 10 minutes. Then release the rest of the pressure.
10. Carefully remove the hot muffin cups and let cool before eating (you can let them cool within the cups or slide them out first).

(** How to make your own quinoa flour for this recipe: Measure out ⅓ cup plus 2 tsp quinoa, Rinse the quinoa in a a fine mesh sieve or colander for at least 1 minute. Carefully shake the sieve or colander to dry off as much water as possible, then spread on an ungreased baking sheet. Bake at 350℉ for 12 to 15 minutes until dry and fragrant. Cool completely; place quinoa seeds in a coffee grinder; Pulse until the quinoa is finely and evenly ground into quinoa flour)

As this is a muffin, I would recommend serving this wherever you might have toast (thought it’s important to note that there is far more protein (and even fiber) in these muffins than what you’d typically find in toast).

So, clearly I’d be doing a disservice to the state of Maine if I didn’t highlight. . .

BLUEBERRIES

Blueberries contain:

Manganese: critical component of enzymes involved in antioxidant function, bone development, metabolism, and wound healing
Fiber: improves digestion and/or decreases blood cholesterol
Phytonutrients (including Anthocyanins, Carotenoids, Resveratrol and Pterostilbene): provide antioxidant benefits and possibly other benefits (linked to lower risk of cardiovascular disease, cancer and cognitive decline)
Vitamin C: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is a requirement for collagen production, and is important for some neurotransmitter synthesis
Vitamin K: critical for blood clotting and bone structure

So, that’s all for now.  Please feel free to ask questions about my experience with the IP Weekday Vegetarianism, blueberries, general nutrition or whatever!  See you next time!

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
2. http://lpi.oregonstate.edu/mic/minerals/manganese
3. http://www.todaysdietitian.com/newarchives/030314p20.shtml
4. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
5. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.