7/28/2019 Healthier Recipes
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Ingredients
o 4 eggs
o 1 cup of apple sauce
o 2 teaspoons of vanilla essenceo 2 teaspoons of cinnamon
o 2 teaspoon of mixed spice
o 1 teaspoon of baking powder
o 3 cups of rolled oats
o You choice of flavourings
Method-
1. Pre-heat your oven to 180 Celsius.2. Mix the eggs, apple sauce and vanilla
3. Mix in the remaining ingredients
4. Share the mixture between 12 muffins
5. Bake for about 20 mins or until just starting to brown on top
6. Turn them around at ten minutes
Here are some of my recommendations to include your healthy muffin recipe for
flavouring. I usually choose two and mix it up each time so I'm almost always having
a different flavour every time I cook them;
Fruit - apple, orange, banana, apricot, peach, plumb, pineapple, mango, cherry, rock
melon, carrot, (any you can think of) Berries - blueberry, strawberry, blackberry,
raspberry, boysenberry, (fresh or frozen) Nuts - walnuts, almonds, poppy seeds, pine
nuts, coconut, cashew macadamia (beware of the fat content of nuts. If you want to
keep the calorie count down use essence instead)
Other - instant coffee, sultanas, dates prunes, extra cinnamon, chocolate (try to
choose the healthy ones!)
So how good is this healthy muffin recipe? This is the nutritional information from the
base recipe. I have not taken into account the extra flavours you will out in them so
be careful. For example cup of chopped walnuts will add an extra 32 calories per
muffin, where as half a cup of stewed apple will only add 3 calories per muffin.
Nutrition Facts
Serving Size 57.5g Amount Per Serving
Calories 110
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Total Fat 2.8g
Saturated Fat 0.7g
Cholesterol 62mg
Sodium 31mg
Total Carbohydrates 16.9g
Dietary Fibre 2.4g
Sugars 2.4g
Protein 4.6g
So why is this healthy muffin recipe so good for us?
o I have taken out the high GI, processed, system clogging, white flour
that wreaks havoc on our blood sugar and insulin levels that make it
harder for our bodies to burn fat and have replaced it with low GI plain
100% wholegrain rolled oats. Or as I like to call them, The Super Food!
So now your hunger is satisfied for a lot longer without taking in extra
calories and the fat burning process isnt impeded.
o I replaced the calorie dense nutrition poor, artery clogging, fatty butter
with yummy, healthy, nutritious, 100% apple sauce so it binds, staysmoist and also makes this recipe low fat. It also helps if you use cup-
cake liner instead of greasing or oiling the muffin tins.
o And something you have probably noticed in this healthy muffin recipe is
it is low sugar because there is none! Why not you ask? Because you
dont need it in the first place! There is plenty of flavour in the
ingredients we have already added. You dont need the extremely high
GI, mood swinging, tooth decaying, evil sugar
So get in the kitchen and use the healthy muffin recipe. The kids will love them, you
can now have guilt free snacks and best of all, the only washing up is one spoon,
one bowl and a muffin tin! How good is that!
Work harder, Work smarter
Kieran Sernig
7/28/2019 Healthier Recipes
3/11
Nutritional Info
Servings Per Recipe: 18
Amount Per Serving
Calories: 127.7
Total Fat: 2.1 g
Cholesterol: 0.0 mg
Sodium: 149.0 mg
Total Carbs: 30.2 g
Dietary Fiber: 3.7 g
Protein: 3.3 g
View full nutritional breakdown ofChef Meg's Zucchini Muffins calories by ingredient
Report Inappropriate Recipe
Chef Meg's Zucchini Muffins
Submitted by: CHEF_MEG
This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple
the batch and freeze them for quick and healthy breakfasts.
This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triplethe batch and freeze them for quick and healthy breakfasts.
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4/11
Minutes to Prepare: 7
Minutes to Cook: 20
Number of Servings: 18
Ingredients
1 1/2 c zucchini, grated
1 1/2 c rolled oats (not instant)
1 1/2 c whole wheat flour
2 t baking soda2 t cream of tartar
1 1/2 t cinnamon
1/4 t nutmeg
1/2 c honey
1/4 c pineapple juice concentrate
1 t vanilla
3/4 c applesauce, unsweetened
8 oz crushed pineapple, drained
2 egg whites
6 dried apricots, finely chopped
1/4 c pecans, chopped
2 T flax meal
Directions
Preheat oven to 325 degrees Fahrenheit. Coat two muffin pans with nonstick cooking spray. Grate
zucchini and place in paper towels or cotton cloth; squeeze to remove moisture. In a mixing bowl
combine oats, flour, baking soda, cream of tartar, and spices. In a separate bowl combine honey,
applesauce, drained pineapple, apricots, vanilla, and pineapple juice. Stir in egg whites. Combine the
wet mixture with the dry; stir only until combined. Portion out 18 muffins in the prepared tins.
Combine pecans with flax meal; top each muffin with 1/2 teaspoon of mixture. Bake for 20 minutes.
Number of Servings: 18
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5/11
Chef Meg's Sweet Potato TartsSubmitted by:CHEF_MEG
Try these light and low-fat personal pies for dessert during the fall. They're a great substitute forpumpkin pie or sweet potato casserole.Try these light and low-fat personal pies for dessert during the fall. They're a great substitute forpumpkin pie or sweet potato casserole.
Minutes to Prepare: 5Minutes to Cook: 20Number of Servings: 12
Ingredients8 oz phyllo dough, thawed2 c sweet potato, steamed or roasted, flesh only1/2 c dark brown sugar1/2 t salt1/2 tpumpkin pie spice mix, plus additional 1/2 t for dusting1/4 c low-fat evaporated milk
1 t vanilla1/2 cegg substituteor 2 egg whites1/2 c fat free whipped topping
DirectionsPreheat oven to 350 degrees. Spray 24 mini muffin cups with nonstick cooking spray. Remove phyllodough from packaging. Slice into 1 inch strips, then cut each strip into 2 inch segments. Using 3
layers at a time, fill the cups, sprayingcooking spraybetween each layer. Repeat process threetimes. Remove skin from sweet potatoes and allow to cool to room temperature. Place sweetpotatoes, sugar, spice mix, milk, and vanilla in the bowl of a food processor. Blend until smooth.Add eggs and blend just to incorporate. Fill cups to the top of the muffin pan. Bake 18-20 minutes,
until custard is set and pastry starts to brown. Once cooled, top with 1teaspoonof fat-freewhipped topping and a dusting of pumpkin pie spice mix.
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6/11
Makes 12 servings (two tarts per serving).
Number of Servings: 12
Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 151.1
Total Fat: 2.0 g
Cholesterol: 1.7 mg
Sodium: 221.9 mg
Total Carbs: 29.8 g
Dietary Fiber: 1.7 g
Protein: 3.3 g
7/28/2019 Healthier Recipes
7/11
best banana oatmeal health cookieSubmitted by:ELLE1986
healthy banana oatmeal cookie that tasted like banana bread healthy banana oatmeal cookie that
tasted like banana bread
Minutes to Prepare: 10
Minutes to Cook: 15
Number of Servings: 16
Ingredients.5 cupwhole wheat flour
.5 cup white flour
1/4 tsp salt
1/4 tsp cinnamon
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup butter
1/2 cup brown sugar
1/4 cup white sugar
1/2 tbsp vanilla
1.5 tbsp milk
1 large egg
2.5 cups instant oats
1/3 cup combined oat bran andwheat bran(optional)
2 mashed banana
chocolate chips
squirt of honey
Directionsmeasure and mix together dry ingredients
blend wet ingredients
combine
if batter is to wet add more oats, if to dry add more milk
use ice cream scoop so cookies are all the same size
bake at 350 for 15 mins
Number of Servings: 16
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8/11
Low-Cal Carrot Banana MuffinsSubmitted by:POSITIVELYFIT
These ultra-low-caloriemuffinsare surprisingly healthy and filling and not-too-sweet. These ultra-
low-calorie muffins are surprisingly healthy and filling and not-too-sweet.
Minutes to Prepare: 25
Minutes to Cook: 20
Number of Servings: 24
Ingredients2 eggs, beaten
1 c. pre-sweetened applesauce1/4 c. soy milk (original or vanilla)
1/2 c. orange juice
1-2 medium bananas, mashed
2 c. carrots, grated
1/2 c. brown sugar
3 T. flaxseed, ground
2 T. protein powder
1 t. cinnamon
1 1/2 t. baking soda
1 1/2 t. baking powder
1 3/4 c.flour1/4 tsp salt
DirectionsPreheat oven to 350 degrees.
Combine all wet ingredients in a mixing bowl and mix until blended. Mixture may be lumpy
(because of bananas). Add dry ingredients and mix until well combined. Line amuffin tinwith
paper cups or lightly spray with non-stick cooking spray. Spoon batter into holes, filling about 3/4
full. Bake for 15 - 20 minutes until tops are firm and browned.
Makes 24 muffins.
Suggestions:
For sweeter muffins, increase brown sugar or substitute with honey.
For 'lighter' muffins, reduce banana or use 2 egg whites (beaten) in place of the 2 eggs.
Number of Servings: 24
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9/11
Banana Blueberry Muffins
These nutritious, delicious muffins have been afamilyfavourite for years and are full of fibre and whole
grains. Ready in 35 minutes
IngredientsServes: 12
1 cup buttermilk
90g wheat bran
1 large egg
155g dark brown soft sugar
5 tablespoons vegetable or olive oil
1 ripe banana, mashed
1/2 teaspoon vanilla essence
90g wholemeal flour
60g rolled oats or oat bran 1 teaspoon bicarbonate of soda
1 teaspoon baking powder
60g chopped walnuts
125g blueberries
Preparation methodPrep: 15 minutes | Cook: 20 minutes
1.
Preheat oven to 200 C . Grease 12 muffin pans or line with paper muffin cups.
2.
In a medium bowl, mix buttermilk with wheat bran. In another bowl, beat together egg, sugar, oil,
banana and vanilla essence.
3.
In a large bowl, stir together flour, oats, bicarbonate of soda and baking powder. Stir buttermilk mixture
and egg mixture into flour mixture until flour is just moistened. Stir in walnuts and blueberries. Spoon
batter evenly between muffin pans
4.
Bake in preheated oven for 20 minutes, or cooked when tested with a skewer.
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10/11
Lemon-Cranberry Muffins
1 dozen muffins
Active Time: 25 minutes
Total Time: 1 hour
Ingredients
1/2 cup plus 2 tablespoons sugar, divided
3/4 cup nonfat plain yogurt
1/3 cup canola oil
1 large egg
3 teaspoons freshly grated lemon zest, divided
2 tablespoons lemon juice
1 teaspoon vanilla extract
1 1/2 cups white whole-wheat flour (see Note)
1/2 cup cornmeal, preferably medium or fine stone-ground
2 teaspoons baking powder
1 teaspoon baking soda 1/4 teaspoon salt
1 1/2 cups cranberries, fresh or frozen (thawed), coarsely chopped (see Tip)
Preparation
1. Preheat oven to 400F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper
liners.
2. Whisk 1/2 cup sugar, yogurt, oil, egg, 2 teaspoons lemon zest, lemon juice and vanilla in a
medium bowl.
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3. Whisk flour, cornmeal, baking powder, baking soda and salt in a large bowl. Add the yogurt
mixture and fold until almost blended. Gently fold in cranberries. Divide the batter among
the muffin cups. Combine the remaining 2 tablespoons sugar and remaining l teaspoon
lemon zest in a small bowl. Sprinkle evenly over the tops of the muffins.
4. Bake the muffins until golden brown and they spring back lightly to the touch, 20 to 25
minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5minutes before serving.
Tips & Notes
Make Ahead Tip: Individually wrap in plastic and freeze in a freezer bag for up to 1 month.
To reheat frozen muffins, remove plastic, wrap muffin in a paper towel and microwave on
High for 30 to 60 seconds. | Equipment:Muffin tinwith 12 (1/2-cup) cups
Note: White whole-wheat flour, made from a special variety of white wheat, is light in color
and flavor but has the same nutritional properties as regular whole-wheat flour. It is
available at large supermarkets and natural-foods stores and online at bobsredmill.com orkingarthurflour.com. Store it in the freezer.
Tip: To make quick work of chopping cranberries, place whole berries in a food processor
and pulse a few times until the berries are coarsely chopped
Nutrition
Per muffin: 187 calories; 7 g fat ( 1 g sat , 4 g mono ); 18 mg cholesterol; 29 g
carbohydrates; 10 g added sugars; 4 g protein; 3 g fiber; 255 mg sodium; 96 mg potassium.
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 carbohydrate (other), 1 fat
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