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So, So Good and Good for You, Too

Todd Lyon, restaurant reviewer, food writer, all-around great person and fashionista from New Haven used to love a breakfast that might have included cereal, toast, pancakes, fruit juice, and the like. But she recently found her body betrayed her. She discovered she had developed Type 1 diabetes.

Most of what she loved for breakfast gave her body a jolt and metabolized quickly.

“Eventually, it became clear that I needed a breakfast of slow carbs that wouldn’t cause a spike but had enough protein and fiber to stay for several hours,” Todd says. “After a whole lot of trial and error, I came up with this recipe and it worked so well that my A1C readings—that’s a three-month reading of glucose levels—dropped by 1.5 points, which is a big deal in the wonderful world of diabetes.”

Even for those of us who are not struggling with our blood sugar, this is a terrific recipe.

Many supermarkets now carry flours other than all-purpose and sweeteners other than sugar-laden jams. If you can’t find what you need in your local grocery story, I suggest you go online and get the King Arthur Catalog.

Once you have the flours, you might do as I do: make packages of the dry ingredients so you just put the packages in the freezer and make another 12 muffins in a few minutes

I will make these muffins for breakfast whenever I don’t crave eggs over easy and rye toast or a bagel with cream cheese, a slice of tomato, and sliced onion.

Lee White of Old Lyme has been a food editor and restaurant reviewer for more than 25 years. You can email her at leeawhite@aol.com.

Auntie Todd’s Slow-Carb Muffins

From Todd Lyon, New Haven

Yield: 12 muffins

Approximate nutritional value per muffin: calories 220; carbs 14 (adjust for fruit); fiber 12.4 grams

Dry ingredients

1 cup ground-milled flax seed

½ cup coconut flour

½ cup almond flour

½ cup crushed nuts

(almonds, pecans, and/or

shelled pistachios)

¼ cup cinnamon

(this is correct; it’s a lot of cinnamon)

1 tablespoon pumpkin pie spice

3 teaspoons baking powder

Wet ingredients

6 eggs

½ cups coconut milk or almond milk

½ cup vegetable oil

2 tablespoons pure vanilla extract

1 teaspoon pure almond extract

About 6 tablespoons sweetener:

agave nectar, local honey,

no-sugar-added jam

Optional: 1 cup chopped apple, peaches,

pears, blueberries

Directions:

Preheat oven to 350 degrees. Spray muffin cups with Pam or other oil.

Blend dry ingredients by hand. Blend wet ingredients with mixer until lightly foamy.

Combine wet and dry ingredients by hand. Fill cups and bake for 18 minutes.