Low Sodium Whole Wheat Everything English Muffins

When I had to learn to eat heart healthy I realized that I was in for a learning curve. I mean it was a struggle learning about which fats are good and bad for you, how much salt to consume, and the worst part…sugar. I mean do you know how hard it was for me to go without chocolate? But seriously, reading nutrition labels can be overwhelming especially after having a heart attack. I learned what would work for me at that time, but then I had to get a defibrillator implanted and that was the real wake up call. Yep lower my sodium even more. Ugh! I found out through a friend that’s a nurse that most cardiac patients with my condition should consume only 1500mgs of sodium per day. Yes you read that right. So my mission was to lower my sodium even further.

I have always cooked and baked from scratch so that wasn’t a problem, but finding heart healthy recipes was. It’s a good thing that I love a challenge because I am always creating new to me meals or items that are hard to find in the stores. Enter my English muffin recipe. Here is a recipe that I hope you will enjoy!

Here is what you will need.

1 1/4 cups warm water 1 Tblsp yeast 1 Tblsp sugar 2 Tblsp melted butter or oil 1/8 tsp salt 2 Tblsp Mrs. Dash Everything seasoning 1 1/2 cups whole wheat flour 1 1/4 cup unbleached all purpose flour cornmeal for dusting

Mix the warm water, sugar and yeast in a large bowl. Let rise, covered, in a warm place for 10 minutes. Add the oil and salt to the mixture and then add in the Mrs. Dash and the flour until it is only slightly sticky.

Put the dough on a floured surface and knead for 3-4 minutes adding flour if necessary to stop dough from sticking to kneading surface. Put the dough into a oiled or sprayed bowl. Cover with a towel and let rise in a warm place until dough had doubled in size, approximately one hour.

Knead the dough several times then divide into 10 equal round balls. Sprinkle cornmeal onto some parchment paper and place the dough balls on top and flatten to around an inch thick. I gently flipped each ball to get cornmeal onto both sides of muffins. Cover and let rest for 20 minutes.

Heat a lightly greased frying pan on low heat and place as many of the muffins as you can in the pan and cook for about eight minutes or until brown on the bottom. Flip and cook another 5 minutes or until done. I keep a lid on the pan while muffins are cooking. When muffins are completely cooked, remove to a plate and continuing cooking the rest of the muffins.

That’s it! This is a super easy recipe that is also super tasty and when paired with a light whipped cream cheese and some fruit can make a great breakfast or lunch. Enjoy!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s