healthy

Healthy Muffins

 

Healthy muffins.

I love healthy muffins. Well, to be honest I also love unhealthy muffins. However, for the lifestyle that I choose, healthy muffins are more compatible. So, I’m going to share a few recipes.

When I think about healthy muffins I like them to be low in sugar or sugar free. I don’t want a muffin sugar bomb that won’t fill me up but will slow me down.

Muffin sugar bomb
NO Muffin Sugar Bomb for Me!

 

 

 

 

 

 

 

My favorite muffins are moist in texture but I also like muffins with bran fiber. Room temperture or heated? For me, heated, hands down.

Healthy Muffins

 

Blueberry Muffin

The Culinary Institute of America has amazing recipes on their website. CIA developed five new muffin recipes that incorporate healthy fats and whole grains, and use a lighter hand on the salt and sugar.

A regular blueberry muffin from a national coffee shop has about 450 calories on average and most of those calories come from carbohydrates from white flour and sugar.

CIA’s new made-over Blueberry Muffin recipe below is less than half the size of a coffee shop muffin and contains just 130 calories. It is made with a mixture of whole wheat and white and almond flour, and uses canola oil, a healthy fat.

Ingredients
Makes 18 muffins
1 cup whole wheat pastry flour
3/4 cup all-purpose flour
1/4 cup almond flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon orange zest
2 cups fresh blueberries
2 eggs, large
1 1/4 cups low-fat (1%) buttermilk
1/2 cup brown sugar
6 tablespoons canola oil
1 tablespoon orange juice
1/2 teaspoon vanilla

Directions
Place the rack in the top third of the oven and preheat the oven to 400 degrees F.

Line muffin tins with paper liners.
In a large mixing bowl, combine the flours, baking powder, baking soda, salt, and orange zest.

Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter instead of falling to the bottom.

In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice, and vanilla.

Don’t be concerned if the mixture looks curdled or lumpy.

Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated.

The mixture can be slightly lumpy; don’t over-mix.

Divide the batter among the 18 prepared muffin cups.
Bake 12 to 14 minutes, until the muffins are golden brown around the edges.

 

 

Healthy Oatmeal Muffins

Looking for a healthy oatmeal muffins recipe? This recipe uses no flour, no sugar, and no oil but still produces moist delicious muffins. Gluten-free if you use gluten free oats. Customize the batter to make your favorite muffin flavors from BrenDid.com!

Calories: 163

Ingredients
2 ½ cups old-fashioned oats ( 1.5 cups ground, 1 cup whole)
2 Tbsp old-fashioned oats for muffin tops
2-3 large overripe bananas (1 cup mashed or or 1 cup applesauce)
2 large eggs lightly beaten
1/3 cup honey
3/4 cup milk
2 tsp real vanilla
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon

Directions:

Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step, however the toasting adds flavor!)

Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp

Turn oven heat up to 350 degrees.

Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.

Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.

Add eggs, honey, milk and vanilla. Mix to combine.

Add dry ingredients (including the ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.

Optional: Fold in approximately 1/2 c fruit, raisins or nuts.

Scoop into muffin tin, lined with muffin wrappers (makes 14 muffins).

Sprinkle muffin tops with the 2 Tbsp of reserved oats, press lightly to make sure they stick.

Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.

What just a minute. What is the difference between a cupcake and a muffin?

As explained by cookie.stackexchange.com, Muffins are quickbreads. In the muffin method, the wet ingredients are combined in one bowl; and the dry ingredients are combined in another bowl. Then the two are quickly incorporated together with minimal mixing to avoid gluten development. This gives muffins a somewhat coarse crumb.

Cupcakes are small cakes, and are made by one of the traditional cake methods such as the creaming method, the reverse creaming method, the genoise method, the chiffon method, and so on. They tend to have a finer crumb than muffins.

While no single criteria distinguishes a muffin from a cupcake if you do not adopt the technical definition above, the following trends exist:

Cupcakes tend to be sweeter than muffins; however, there are savory muffins such as cornbread.
Cupcakes are often iced or frosted, whereas muffins tend to have no topping, or a simple crumb topping.
Cupcakes usually have a head or top no larger than the body of the cupcake; muffins are often encouraged to overflow their baking cup, so that their top is larger in diameter, giving them somewhat of a mushroom shape.
Cupcakes are almost always, well, cupcake shaped; muffins can be made as just muffin tops.
Cupcakes are almost never crispy or crunchy; muffins are often encouraged to brown and develop texture, especially on the tops.

Okay, more healthy muffins recipes.

Whole Wheat Apple Cinnamon Muffins

Hearty, healthy, and satisfying whole wheat muffins filled with sweet apples and plenty of cinnamon spice! These muffins are not intended to be super sweet.

Ingredients:

two cups whole wheat flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/2 teaspoon allspice
1/2 teaspoon salt
half cup chopped pecans
3 large eggs
2/3 cup maple syrup (sugar free)
1/3 cup canola oil
1/3 cup smooth unsweetened applesauce
1 and 1/2 teaspoons vanilla extract
2 cups shredded/grated apple (about 2 apples)

Directions:

Preheat oven to 425°F
Spray a 12-count muffin pan with nonstick spray or use cupcake liners. This recipe makes 15 muffins, so prepare a second muffin pan in the same manner.

In a large bowl, whisk the flour, baking soda, cinnamon, allspice, salt, and pecans together until combined. Set aside.

In a medium bowl, whisk the eggs, maple syrup, oil, applesauce, and vanilla together until combined.

Pour the wet ingredients into the dry ingredients, stir a few times, then add the grated apple.

Fold everything together gently just until combined and no flour pockets remain.

Spoon the batter into liners, filling them all the way to the top.

Bake for 5 minutes at 425 then, keeping the muffins in the oven, reduce the oven temperature to 350°F.

Bake for an additional 18 minutes or until a toothpick inserted in the center comes out clean. The total time these muffins take in the oven is about 23-24 minutes, give or take.

Allow the muffins to cool for 10 minutes in the muffin sheet, then transfer to a wire rack to cool until ready to eat.

Make ahead tip: Muffins stay soft, fresh, and moist in the refrigerator for up to 5 days. Muffins freeze well for up to 2 months. Thaw overnight in the refrigerator and heat up (if desired) before enjoying. adapted from sallysbakingadiction.com.

 

I know, I know…Where’s the chocolate?

Fudgy Chocolate Muffins

Healthy, easy to make and satisfies a serious chocolate craving.

Ingredients
2 eggs
1 cup applesauce (sugar free)
1 tsp stevia
1/3 cup brown sugar (sugar free)
1/4 tsp salt
1.5 tsp baking soda
1/4 cup melted coconut oil
1/4 cup unsweetened almond milk
1/2 cup unsweetened cocoa powder
1 1/3 cups whole wheat pastry flour (or unbleached all purpose)
1/3 cup sugar free semisweet chocolate chips + some for topping

Directions:

Preheat oven to 375 degrees F and line 12 muffins with paper liners, or lightly grease.
Prepare eggs in a large mixing bowl and let rest for 5 minutes.

Add applesauce, melted oil, stevia, brown sugar, baking soda, salt and whisk for 45 seconds.

Stir in the almond milk and whisk once more.
Add cocoa powder and flours and stir with a spoon or spatula until just combined, being careful not to over-mix.

If the batter appears too thick, add a touch more almond milk. But it should be quite thick and NOT pourable – rather, scoopable.

Lastly, stir in chocolate chips.

Then divide batter evenly between muffin tins (should be enough for between 11-12) and sprinkle with a few more chocolate chips (optional but recommended).

Bake for 17-22 minutes or until a toothpick inserted into the center comes out clean.

Let cool for a few minutes in the pan, remove from tins and let cool on a cooling rack.

Will keep ine refridgerator covered for several days. May freeze for longer-term storage. modified from: minimalistbaker.com

healthy muffins

 

So, if you enjoy muffins as a snack there are ways to make them healthier.
Let me know which of these healthy muffins recipe is your favorite.

 

 

 

 

 

 

To Your Health,

 

Heidi

Healthy Recipes

24 Day Challenge Approved Recipes

 24 Day Challenge Approved Recipes

The great thing about the 24 Day Challenge is we get to EAT real food and a Choosing healthy foods and pairing them properly will help boost our metabolism and energy.

So, here are a few of our favorite 24 Day Challenge Approved Recipes.

Easy Egg Wraps

2 min Prep Time  / 2 min Cook Time / 4 min Total Time

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, hummus and more.

Egg Wrap
Ingredients
1 Egg per wrap
Coconut oil or oil spray
and any of the optional choices.
Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc… Make it your own!
Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc.

Instructions:

  • Whisk the eggs in a bowl until there are no lumps and you cannot see any seperate egg yolk or white pieces.
  • Heat some coconut oil (or butter) in a frying pan.
  • Pour a good scoop of the egg mixturee into the frying pan and rotate the pan to let the egg spread out into a thin layer. The thinner the better when using eggs as wraps.
  • Once cooked on one side, flip over.
  • Remove each wrap as they cook and leave on a plate and allow to cool.
  • Repeat with all the mixture until you have made enough wraps.
  • Place your favorite filling inside and roll up.

 

 

PROTEIN POWDER PEANUT BUTTER ENERGY BALLS

Ingredients:

  • 1 cup cashews
  • 1 cup oatmeal (blend to powder)
  • 4 scoops Advocare muscle gain (Chocolate or Vanilla)
  • 1/2 cup agave or honey
  • 1 cup peanut butter

Instructions:  Protein Balls

Mix together 1 cup peanut butter, 1/2 cup honey (or Agave), and 4 scoops of Advocare Chocolate (Vanilla) Muscle Gain. Roll into 28-30 balls and refrigerate for 2 hours. Enjoy.

 

 

PB&J Crepe

Similar to the egg wrap this crepe is another amazing 24 Day Challenge Approved Recipes

Ingredients:
Your serving* in egg whites
Your serving* of peanut butter or PB2
1 packet of Oasis 

Instructions:

Spray non-stick spray into a medium saute pan until coated.

Heat over medium heat.

Once the pan is hot pour in the egg whites.

Add peanut butter & Oasis to half of the egg whites.

Cook until egg whites turn from translucent to white while periodically lifting upthe edges.

Once cooked through, fold in half.

Serve immediately.
Preparation Time: 2 minutes
Cook Time: About 5 minutes

*Yield: Adjust portions to your serving size. Remember that 2 egg whites (1/4 cup) equals 1 ounce of protein. Do you know how many eggs you should eat for your size?

 

 

24 Day Challenge Approved Recipes

 

Garden Fresh Salad

Ingredients:
4 eggs
asparagus, (1 bunch) ends trimmed
curly endive (about a cup)
1 cup dandelion greens
½ cup cherry tomatoes, halved
⅛ cup red onion, thinly sliced
½ red bell pepper, thinly sliced into matchsticks
1 packet Stevia
2 Tablespoons lime juice
1 garlic clove, minced
2 teaspoons Dijon mustard
1 Tablespoon raspberry vinegar

garden salad

Instructions:
Place the eggs in a pan of water; bring to a simmer for 6 minutes.

Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.

Bring a medium pot of salted water to boil.

Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.

In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.

In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.

Coat the salad with the dressing. Top with asparagus and sliced egg.

 

 

Fruit Dip with JAZZ

fruit dip

Ingredients:

Light cool whip 8oz

1 low fat cream cheese 8oz
(1) stick pack or scoop of fruit punch (or any flavor) spark

Instructions:

Mix all ingredients into a delisious dip. Use you favorite fruit and dip.

 

 

 

Hummus on Cucumber Slices

Cucumbers topped with hummus

Ingredients:

Fresh Cilantro

Red pepper hummus

Toasted sesame seeds and

Grape tomatoes cut in half

         All piled on a cucumber slice!

         posted by: Dawn F. on fb

 

 

Chicken Burrito

Chciken Burrito

 

 

 

 

 

Servings: 1

Ingredients:
1 sprouted grain, flourless tortilla
1 Tablespoon hummus
⅓ cup cooked brown rice
black beans, ¼ cup cooked
½ cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
¼ cup shredded arugula
3 cherry tomatoes, chopped

Instructions:

Warm the tortilla in a dry skillet.

Spread the hummus evenly over the tortilla.

Top the tortilla with rice, beans, chicken and veggies.

Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. Serve with a side of your favorite salsa.

 

Rosemary and Garlic Roasted Salmon

24 day challenge approved

2 garlic cloves
2 fresh 6″ rosemary sprigs, about 1 tablespoon chopped

1 1/2 to 2 pounds salmon
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Preheat oven to 425°. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with salt, pepper, rosemary, and garlic.

Place in the oven and roast for 12 minutes or until the salmon is flaky.

 

 

 

Healthy Snacking ideas 24 Day Challenge approved

 

 

healthy living

Healthy Snacking

Healthy Snacking Makes For a Healthier Lifestyle

Every day we are bombarded with images and advertisements of processed, sugary food items that are ‘within an arms length of desire’ as their makers have intended them to be. This blog includes many healthy snacking ideas.

Healthy Snacking
Eat less sugary snacks. Eat more fresh foods.
Tweeted by: CSPI

 

 

We can easily make a phone call or go through a drive thru and be served within minutes with the very latest in upsized junk meals that would lead us feeling guilty about losing the perennial
‘battle of the bulge.’

Indeed, the extremely easy availability of processed food has led to an epidemic of obesity that is not only drastically cutting down our collective life spans, but also destroying the quality of life that we already have.

 

Reducing obesity

The Number of countries that have reduced obesity in the last 33 years: ZERO.

 

For our own wellbeing it is imperative that we substitute junk foods with more wholesome food. Some may think wholesome foods are not as palpable as the unhealthy choices but over time we get used to ‘real’ food and it is certainly more nutritious and beneficial for our health in the long run.

Healthy Snacking

The question is what to do when those hunger pangs strike?

Well, here is a list of Healthy Snacking alternatives to the ubiquitous pizza and high calorie or high fat milk shake:

Apples

 

The age old adage “An apple a day keeps the doctor away” was not really all that far from the truth. Delicious, crunchy, apples are choked full of natural goodness. Actually thapples are a great choice ey have disease-fighting compounds called ‘antioxidants’ that are believed to help repair damaged cells.

Apples are also excellent appetite suppressants and their high fiber content makes them an ideal choice for people suffering from constipation.

They also stimulate saliva production and that in turns curtails halitosis (foul breath) causing bacteria in the mouth.

Hard Boiled Eggs

They pack a powerful protein punch indeed and are full of vitamins to boot. Adding hard-boiled eggs to any diet plan not only soothes the hunger pangs but also provides calcium to keep the bones strong.

Celery Sticks

A single large stick contains a miniscule 10 calories making it an integral part of any healthy living program. Moreover, that same single stick can easily deliver around 10% of your daily Vitamin A requirements and that’s definitely good news for your eyes since Vitamin A prevents degeneration of vision.

Carrots 

Carrots contain Beta Carotene: A powerful antioxidant that helps sharpen vision and also maintains healthy skin. They also have low calories and are quite filling in their own right.

Peaches

Peaches are all but perfect when it comes to weight loss regimes and healthy eating lifestyles. Not only are they quite filling but pack a mere 35 to 50 calories and zero fat.  They also fight obesity-related diabetes and cardiovascular disease. Like apples, peaches also have a strong antioxidant count.

For a truly refreshing healthy snacking idea is fruits and vegetables can be mixed up together and liberally sprinkled with walnuts, pistachios, almonds and other assorted nuts.

 

healthy snack ideas

I was taught to always include a protein with my fruits or vegetable snack. Ultimately, healthy eating is all about lifestyle changes. Saying no to junk food cravings and making a conscious choice to eat their healthier counterparts. Below are 20 healthy snack ideas:

20 Quick Easy Healthy Snacking:

1. 3-4 slices of turkey/chicken with 10 baby carrots (or get those single serve bags)

2. Low sodium turkey jerky or low/no fat jerky with sliced zucchini and yellow squash slices (or any vegetable or fruit)

3. Whole wheat flatbread or 2 flat whole wheat bagel rounds or 2 sandwich rounds with hummus, thin avacado slices, mushrooms & tomatoes.

4. An Advocare chocolate peanut butter meal bar.

5. Meal Replacement Shake if you didn’t have it for breakfast.

6. 2 Quaker rice cakes with all natural (peanut or almond)  nut butter and slices of banana or slices of strawberry or a handful of blueberries.

7. 2 Cheddar cheese rice cakes with tuna, salmon or imitation crab meat. (if mixing with mayo choose fat free mayo, fat free cottage cheese (and no dairy during the cleanse days 1-10).

8. Advocare Pro-20 protein shot and any 1 serving of fruit.

9. A pouch of tuna or salmon on Romaine lettuce leaves with mustard, sliced mushrooms, tomatoes (or stuff all this into a whole wheat pita pocket)

10. A single serving bag of almonds and any fruit.

11. 1 cup of trailmix. (3/4cup of Kashi or wheatchex or frosted mini wheats. 1/4 cup of raw nuts, seeds and a tablespoon of dark chocolate morsels and a tablespoon of raisins or cranberries.)

12. A single serving oatmeal packet cooked in water with a single serving packet of almonds and a single mini box or raisins (or any fruit such as, slice up an apple, or a banana, or 1/2 cup berries or a pear, a peach)
For protein in your oatmeal, Add a Tablespoon of powdered peanut butter or regular natural peanut butter or 1 scoop vanilla protein powder or plain greek yogurt (no dairy during the cleanse though) or 1/4 cup Almond milk.

13. Minute maid brown rice with 1⁄4 can black beans.

14. 2 Tablespoons natural peanut butter or almond butter or cashew butter and an apple or pear or other fruit.

15. 2 Tablespoons of either, peanut butter, almond butter, cashew butter and (10-12) baby carrots or (2) celery stalks or several mini celery stalks.

16. A baked sweet potato with cinnamon and 1 Tablespoon either natural peanut butter/almond butter or 1⁄4 cup FAT FREE cottage cheese. (no dairy during the cleanse) Top your baked sweet potato with a source of lean protein, such as cooked lean ground turkey, canned tuna or cooked black beans. Add Mexican flavor by topping your baked sweet potato with cooked, shredded chicken breast seasoned with chili powder and cumin, sliced avocado and/or spinach and salsa.

sweet potato with shredded chicken and spinach

17. A baked potato with salsa and FAT FREE cottage or cream cheese or with crumbled soy bacon or crumbled turkey bacon. Checkout the many combinations of healthy snacking with potatoes.

1 tablespoon nonfat plain yogurt mixed with 2 teaspoons chopped scallions, 1/4 to 1/2 teaspoon curry powder and 1/4 teaspoon salt.

Feta & Olive:
1 tablespoon crumbled feta cheese, 2 teaspoons chopped fresh herbs and 1 teaspoon chopped black olives.

Scallion-Ranch:
1 tablespoon low-fat ranch dressing and 2 teaspoons chopped scallions. (remember no dairy during cleanse phase)

Tomato-Pesto:
1 tablespoon prepared pesto and 1 chopped small plum tomato.

Creamy Horseradish:
1 tablespoon reduced-fat sour cream mixed with 1/2 teaspoon prepared horseradish.

Mediterranean-Style:
1-1/2 teaspoon tapenade and 1 tsp. chopped fresh rosemary or parsley

Creamy Chive:
1 tablespoon pureed low-fat cottage cheese and 2 tsp. chopped fresh chives

Tex-Mex:
1 tablespoon refried beans, 1 tablespoon prepared tomato salsa and 1 teaspoon chopped fresh cilantro

18. A garden, boca or turkey burger on whole wheat sandwich round, lettuce, onion and tomatoes. OR a Veggie Pattie (or turkey) on  Flat out bread with sautéed Tomato, Onion & red peppers.

19. (2) Veggie hot dogs  with mustard and sliced

veggies or in a salad or in a pocket with vegetables.

20. Protein shake.  Of course you can use a high quality protein mix or 1/2c -1 cup eggwhites, 1 apple OR 1 banana, water, ice spark. OR 2 cups instant oats and 1 pint egg whites.

To finish, put both ingredients into a blender and mix it on high for 1 minute, or until oats are liquefied. You can flavor it before blending with cinnamon, a packet or two of Stevia, peanut butter or PB2.

That’s a lot of healthy snacking!
Enjoy!

 

 

 

 

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