Muffin yumminess…yes please!

I took these to work this week and the girls gave them the thumbs up. I wanted to share the recipe with them and thought I’d post it here to share it with you too! I love food. I love texture and variety and knowing it is actually fueling my body at the same time it is satisfying my taste buds.

I am not on a diet and don’t encourage them. I have created and manage a healthy lifestyle. This allows me to enjoy the foods I love, appreciate fruits and vegetables, proteins, and complex carbs and the benefits of all the pieces that complete a balanced diet.

The key is this: eat foods that digest quickly, like sweets, with foods that slow down the digestion process, like low-fat dairy, high-fiber foods, or foods that contain protein. When we slow the absorption we reduce the glucose hit our body takes, we reduce the insulin rush that is the response to a spike in blood sugar, and we give our bodies Image result for muffin tinsmore time to utilize the calories we have just ingested before storing it as fat.

Balance. Portion Control. Smart choices. One choice at a time and you can create a lifestyle that will allow you to feel good, work hard, play with enthusiasm, and maintain a healthy weight.

Try these pumpkin muffins with your morning coffee and a scrambled egg and you will be all set to feel fabulous as you begin your day!

Pumpkin Muffins

Ingredients: 

  • 1 15 oz. can canned pumpkin
  • 1 egg + ¼ cup egg substitute
  • 2 overripe bananas, mashed
  • 1/2 cup applesauce, no added sugar
  • 2 tsp. vanilla
  • 1 cup Splenda
  • 1 1/2 cup whole wheat flour
  • 1 ½ cups oats
  • 2 tsp. baking powder
  • 2 tsp. baking soda
  • 2 tsp cinnamon
  • 1 Tbsp. pumpkin pie spice
  • 1 tsp ginger
  • ¼ tsp. cloves
  • 1 tsp salt
  • 1 cup mini chocolate chips

Directions:

  1. Preheat oven to 400 degrees F.  Spray muffin tin with cooking spray.
  2. Mix together pumpkin, eggs, bananas, applesauce, Splenda, and vanilla and set aside.
  3. In large bowl, combine flour, oats, soda, powder, spices, and salt.
  4. Add the banana mixture and stir just until combined.  Fold in chocolate chips
  5. Spoon into muffin tin and bake for 18-20 min.

*The nutrition information was created by entering the recipe into My Fitness Pal.

Nutrition Facts
Servings 18.0
Amount Per Serving
calories 140
% Daily Value *
Total Fat 5 g 7 %
Saturated Fat 2 g 12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 12 mg 4 %
Sodium 563 mg 23 %
Potassium 52 mg 1 %
Total Carbohydrate 25 g 8 %
Dietary Fiber 3 g 11 %
Sugars 9 g
Protein 3 g 6 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 1 %
Iron 7 

 

 

 

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This Recipe is a Peach!

Baked PeachesI have a real sweet tooth. Living a healthy lifestyle does not automatically delete a sweet tooth turns out! Therefore, modification became a part of my world. Modifying brownies, cookies, muffins, and on and on and on. Finding ways to include treats in my day that won’t derail me I now consider a hobby.

So, when I land on a winner, I can’t wait to share it with you! Right now when peaches are a deal at the grocery store, I brought home several that were still hard and began the process of waiting for them to be just right. I got impatient. My husband was coming home after being gone for a week and I wanted to make something new and those peaches were my target. After looking at enough peach cobbler recipes that I was certain I had gained weight just reading the ingredients, I decided that maybe simple was better…baked peaches. There were plenty of options online for baked peaches too, so I  gathered up a fresh mindful of ideas and headed into the “lab”, or some of you may call it the kitchen. The result was soft, sweet, warm, tangy peaches with just a touch of crunch. With a dollop of cool whip on top, the dessert was a home run!

But before I get to the specifics, let’s just talk about the glorious peach for a moment. A large peach is less than 70 calories, contains 3 grams of fiber and no fat. Peaches are a low-glycemic food, in other words, they break down slowly in your digestive track in order to help maintain consistent blood sugar levels. Peaches are a good source of Vitamin A and C and rich in potassium, calcium, and antioxidants. So seriously, no need to remove the skins, you can cut them up to top your yogurt, in your cereal, in your salad, on top of cottage cheese, add them to your entrée or protein shake…or just lean over the sink and bite into their juicy loveliness! But…save a few for this recipe and enjoy after your healthy meal!

peach pic2Baked Peaches

Ingredients:

  • 5-6 large peaches
  • cinnamon
  • 4 TBSP Brown sugar
  • 2 TBSP butter
  • 1/2 cup pecans*

Directions:

  1. Wash peaches and cut in half, removing the pit, do not remove skin
  2. Place peaches, cut side up, in baking dish
  3. Sprinkle peaches with cinnamon
  4. In center of peach, place 1/2 tsp. of butter and 1 tsp. of brown sugar
  5. chop pecans* and sprinkle over peaches
  6. Fill baking dish half full of water
  7. Bake peaches at 375 degrees F x 30 minutes
  8. Serve warm with a dollop of light whipped topping

One peach half prepared as above contains approximately 154 calories, 3 grams of fiber, 3 grams of protein, and 13 grams of carbohydrates. Due to the addition of pecans and butter, there are also 12 grams of fat, only 2 of which are saturated.

* I used pecans I had prepared as sweet nuts. Here is the recipe for Sweet Nuts:

Sweet Nuts (These are great as a snack all on their own, or incorporated into salads, muffins, cookies, or trail mix)

Ingredients:

  • 2 cups nuts
  • 1 egg white
  • 2 TBSP cinnamon
  • 1/3 cup Splenda/sweetener

Directions:

  1. Beat egg white and mix in nuts to coat
  2. Combine cinnamon and Splenda and sprinkle over nuts and mix to coat
  3. Spread nuts out on foil lined baking sheet sprayed with cooking spray
  4. Bake at 325 degrees F x 20 minutes, allow to cool

Energy Bites

Hey there peeps!

While I’ve been mixin’ it up and teaching computer training I have had the opportunity to meet some new friends!  What a joy to meet women that are smart, funny, hard-working, and easy to be with!  Huge blessing.  Anyway, one of these great gals, Sherry, brought these little nuggets of yumminess to training one day and that is all it took, I bugged her for the next several weeks until she lovingly gave me the recipe!  This recipe is simple, adaptable, healthful, includes chocolate, and quick…how much more perfect can it get?  So, mix up these babies and you’ll have the perfect pre-workout, pre-hike, pre-bike-ride, pre-any-fun-exercise-activity snack!  Also, one of these with a small glass of milk would be a great after school snack for the kiddos.  They are addictive and not low-calorie. Consider yourself warned…

Energy bites No Bake Energy Bites

Ingredients:

  • 1 cup dry oats
  • 1/2 cup mini chocolate chips
  • 1/2 cup peanut butter (heard from one gal that almond butter doesn’t work in this recipe)
  • 1/2 cup flaxseed meal
  • 1/4 cup honey
  • 1 tsp. vanilla

Directions:  Mix all ingredients together and shape into balls.  Store in refrigerator.

I know Sherry has made this recipe with additional items like Craisins or sunflower seeds. So you can be creative, just be sure to add healthy things!

Makes 24 balls:  Each has 90 calories/4 grams of protein/2 grams of fiber

Thanks Sherry!

Super Bowl Success Stories

Hi everyone!  Yes, Super bowl is in the past for 2014, but who doesn’t remember the yummy snacks that were munched on as the party was enjoyed?  This year I had a blast preparing snacks and finger foods for my family and found a couple new recipes that are winners! So I thought I’d share them with you.  The great thing about both of these recipes is that they can be customized for your particular taste very easily.  Especially the Taquitos, add veggies, salsa, make them fun, this is just the basic foundation!   So, read through them, try them, and modify them…enjoy some healthy and yummy foods!

Chicken Taquitos

Ingredients:

2 chicken breasts, baked and shredded

1 cup Cheddar cheese (or cheese of choice), shredded

16 corn tortillas

Cooking spray

Directions:

  1. Preheat oven to 350 degrees F
  2. Spray 9×12 baking dish with cooking spray
  3. Spread about 2 TBSP. chicken over 1/3 or tortilla and sprinkle with cheese
  4. Roll tortilla tightly starting from filled side to form taquito and place seam side down in baking dish
  5. Repeat with remaining tortillas
  6. Bake for approximately 35 minutes

 

Baked Zucchini Chips

Ingredients:

2 zucchini, washed and sliced into thin slices

½ cup bread crumbs

Red pepper flakes (to taste)

½ tsp. Salt

¼ tsp. pepper

½ tsp. Garlic powder

½ tsp. basil

4 TBSP. grated Parmesan cheese

2 egg whites

Cooking spray

Directions:

  1. Preheat oven to 475 degrees F
  2. Spray baking sheet with cooking spray
  3. In a shallow mixing bowl combine bread crumbs, seasonings, and cheese
  4. Place egg whites in separate shallow bowl
  5. Dip each zucchini slice in egg white and then coat with bread crumb mixture
  6. Place in single layer on baking sheet and spray with cooking spray
  7. Bake for approximately 8 minutes, then turn slices over, spray with cooking spray, and bake for another 8-10 minutes until crisp
  8. Serve immediately

 

 

Oatmeal Carrot Cake Muffins

Hey Everyone!  It has been a while since I posted a new recipe so here is one for you to try out this week.  A great breakfast option for a family on the go.  Healthy ingredients and tasty too.  Breakfast is so important for getting your metabolism burning and minimizing those late morning cravings, so make these on the weekend and enjoy an easy and quick breakfast all week!  Take good care of yourselves out there!

Oatmeal Carrot Cake Muffins

Ingredients:

  • 1 cup oats
  • ½ cup almond milk
  • 2 ½ cups whole wheat flour
  • 1 cup Splenda
  • 1 Tbsp baking powder
  • 1 tsp baking soda
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 ½ cups carrots, shredded
  • ½ cup raisins
  • 1 cup crushed pineapple in 100% juice, with juice
  • 2 eggs
  • 1/2 cup applesauce
  • 1 tsp vanilla

Directions:

  1. Preheat oven to 350 degrees F.
  2. Combine oats with milk,  mix well and set aside
  3. Combine flour and brown sugar, baking powder, baking soda, cinnamon, and salt, mix well and set aside
  4. Combine oat mixture with carrots, raisins, pineapple with juice, eggs, applesauce, and vanilla and mix well
  5. Add to dry ingredients and mix just until moist
  6. Scoop into muffin tins sprayed with cooking spray
  7. Bake x 30 minutes or until desired doneness

Make 16 muffins

Each muffin has approximately: 123 calories/4 grams protein/3 grams fiber

Caesar Pasta

I originally saw this recipe in either Self or Women’s Health and then modified it (of course) and we tried it last night for the first time.  It was light and fresh and really tasty so I thought I’d pass it along.  For those of you who know me, you’ll be proud to hear I even ate the tomatoes!  Enjoy!  Eat healthfully my friends and be active…it is a great day!

 

Caesar Pasta

Ingredients:

2 Cups Farfalle (bow tie) Pasta

2 cloves garlic, minced

1 TBSP. lemon juice

1 zucchini, shredded

1 cup frozen peas, thawed

1 cup grape tomatoes, cut in quarters

1 cup edamame, shelled

¼ cup packed fresh basil, chopped

½ cup Parmesan Cheese, grated

½ cup Kraft Caesar Italian (fat-free) salad dressing (or any other light Caesar dressing)

 

Directions:

  1. Cook pasta as directed
  2. While pasta is cooking, combine garlic, lemon juice, zucchini, peas, tomatoes, edamame, and basil in a large bowl
  3. Add drained pasta, cheese, and salad dressing and stir to combine
  4. May garnish with additional basil leaves or cheese as desired
  5. Serve hot or cold

 

Serves 6:  approximately 260 calories/ 13 grams protein/ 5 grams fat per serving

Oven Roasted Cauliflower

cauliflower

Here is a recipe that we tried at lunch just today and it was delicious.  So, I wanted to share it with you!  Have a great week!

 

Oven Roasted Cauliflower

Ingredients:

1 medium head cauliflower, trimmed and cut into florets

3 large cloves garlic, thinly sliced

1/4 cup olive oil

2 tablespoons lemon juice

1/2 teaspoon salt

1/4 teaspoon black pepper

 

 Directions:

  1. Heat oven to 425 degrees
  2. Combine cauliflower and garlic in a large bowl
  3. Drizzle with olive oil, lemon juice, salt and pepper and mix to coat
  4. Transfer, in a single layer, to a foil lined baking sheet
  5. Roast at 425 degrees for about 15 minutes, stir, then continue roasting for another 10 minutes
  6. Serve immediately

Yield: 6 servings.

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