1/2 cup tomato sauce (for variety, try the different spiced sauces instead of plain)
1 cup buttermilk or yogurt
4 slices mozzarella cheese, diced
1/4 tsp. freshly ground pepper
1 tsp. crushed dry oregano leaf
1/4 tsp. garlic powder
1 1/2 cups whole wheat pastry flour (I prefer to use barley flour ... I'll explain why below)
3 tbsp. wheat germ
2 tsp. baking powder
1 tsp. baking soda
sliced tomatoes and more cheese for garnish
Preheat oven to 400F. Blend together egg, tomato sauce, and buttermilk or yogurt. Add diced cheese and spices. Mix dry ingredients together in a separate bowl, then combine two mixtures until no flour is visible (for the inexperienced, muffins work better if mixing is kept to a minimum ... best to use a wooden spoon rather than an electric mixer or food processor). Spoon mixture into 12 oiled (health conscious recipe specifies lecithin oil) or paper-lined muffin cups; top each with a slice of tomato, cover that with a slice of cheese, and sprinkle sesame seeds on top. Bake for 20-25 minutes. Approx. 88 calories each.
Best yummed down hot ... this isn't a good eat-when-it's cold muffin (I find that they're okay reheated, but not nearly as good as when they're fresh baked).
Recipe from "Smart Muffins", by Jane Kinderlehrer, published in 1987 by Newmarket Press.
Why barley flour? I find that whole wheat flour sucks up all the moisture in a recipe and the final product is overdry, even when the proportions are designed for whole wheat. Barley flour provides the same fibre as whole wheat, yet shares the moisture with the other ingredients in the same way that standard white flour does ... I substitute it for white flour in cookie and quick bread recipes and they always turn out great without the hassle of having to fiddle the wet ingredient amounts to compensate for the change. Barley is also very nutritious and, of course, doesn't trigger wheat-related allergies (I substitute oat bran for wheat bran in recipes for the same reasons). :-)
sesame seeds are 45% protein and high in polyunsaturates
a tablespoon of lecithin granules per day significantly lowers LDL cholesterol and triglyceride levels and plaque formation in the bloodstream, as well as increasing the body's manufacture of acetylcholine (a substance which enhances the brain's ability to transmit nerve signals and improves memory) ... lecithin oil shares many of these properties. Note: my personal experience is that you can chuck a spoonful of lecithin granules into a glass of orange juice and after 30 seconds you can still see them, but texture-, flavour- and drinking-wise they blend right in with the orange pulp