Healthy Recipes
Exercise and healthy eating go hand in hand. Here are some healthy recipes I've tried myself.
Oatmeal of the Week
Oatmeal of the week
Baked Oatmeal Cupcakes to go
100 calories
5 cups rolled oats
2 1/2 cups over-ripe mashed banana
1 tsp salt
5 tbsp pure maple syrup
2/3 cup dark chocolate chips
1/3 cup water
1/4 cup coconut oil
2 1/2 tsp pure vanilla extract
Dash of cinnamon
1/4 cup shredded coconut
1/4 cup chopped walnuts
Preheat oven to 380 F, and line 24 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 22 minutes. I also like to then broil for 1-2 minutes.
These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day or send with the kids if they are running late.
Oatmeal of the Week
Caramel Apple Oatmeal Cookies
Ok, so this may not be the healthiest oatmeal, but sometimes you just have to be bad Cheat day treat. It's healthier than most cookies and hey it's oatmeal. Plus, did I mention they are oh so good Actually, as I write this I'm eating one.
Ingredients:
1 1/2 cups of all-purpose flour
1 1/2 cups old-fashioned rolled oats
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3/4 cup granulated sugar
3/4 cup light brown sugar
6 tbsp. unsalted butter, softened
2 tsp. vanilla extract
1 large egg
3/4 cup chopped dried apple slices
3/4 cup caramel bits or small caramel candies, chopped
Prep:
1. Preheat oven to 350.
2. Lightly spoon flour into dry measuring cup; level with knife. Combine flour and next four ingredients (through salt) in a bowl; stir well.
3. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits.
4. Drop dough by 2 teaspoonfuls 2 inches a part onto baking sheets lined with parchment paper (I guesstimated and used a spoonful). Flatten balls slightly with the hand. Bake at 350 for 9-10 minutes. Cool on pan 3 minutes. Remove cookies from pan; cool completely on wire racks.
Nutrition Info per serving:
Calories: 83
Fat: 2g
Saturated Fat: 1.1g
Monounsaturated Fat: 0.5g
Polyunsaturated Fat: 0.3g
Protein: 1.1g
Carbohydrates: 15.5g
Fiber: 0.5g
Cholesterol: 8mg
Iron: 0.4mg
Sodium: 74mg
Calcium: 17mg
Oatmeal of the Week: Apple Pie Oatmeal
A warm embrace on a cold Winter day, this voluminous Apple Pie Oatmeal will remind you of that delicious apple pie, but will leave you feeling energized and ready to tackle the day ahead.
Yield: 1 big serving (honestly could be two, so split it)
Ingredients:
1/2 cup regular oats
1 tsp ground cinnamon
1/4 tsp ground ginger + pinch of kosher salt
1 cup Almond Milk
1 Granny Smith apple, peeled and cut into 1 inch pieces
1 tablespoon pure maple syrup
1/3 cup unsweetened applesauce
1/2 tsp pure vanilla extract
2 tbsp chopped walnuts, for sprinkling on top
Directions:
1. In a medium sized pot over medium heat, whisk together the 1/3 cup oats, peeled and chopped apple, 1 tbsp chia seeds, 1/2 cup unsweetened applesauce, 1.25 cups Almond milk, 1 tbsp pure maple syrup, 1 tsp cinnamon, 1/4 tsp ginger, pinch of kosher salt. Whisk well.
2. Heat over medium heat for about 8 minutes, stirring often. When the mixture thickens and the liquid is absorbed, it is ready. Stir in the pure vanilla extract.
3. Pour into a dish and sprinkle with chopped walnuts, a pinch of cinnamon, and a drizzle of pure maple syrup.
Nutritional Info (Serves 1, without walnuts):
450 calories, 10 grams fat (healthy fats!!), 13 grams fibre, 11 grams protein.
Oatmeal of the Week :) Healthy Banana Cranberry Oat Bars
Breakfast or afternoon powersnack, these bars are healthy, not too sweet, and pack a wonderful banana flavour. They are easy to whip up and make a great healthy option for holiday travel!
Adapted from Sweet Freedom.
Yield: 8-10 bars.
Ingredients:
1/4 cup almond milk
1/2 cup brown sugar
1 tbsp ground flax seed
1/4 cup coconut oil
1 tsp vanilla extract
2 medium very ripe bananas
1/3 cup craisins
1.5 cups regular oats
1/2 cup unsweetened coconut
1/2 tsp cinnamon
1/4 cup whole wheat flour
1/2 tsp baking powder
1/8th tsp kosher salt
Directions:
*Preheat oven to 350F and line an 8 inch square pan with parchment.
*In a medium bowl, combine the sugar, ground flax seeds, soymilk, oil, and vanilla. Whisk together.
*Cut the bananas into chunks and stir into the wet mixture. Grab a fork or potato masher and mash the banana into the wet mixture. It is ok if some small chunks remain. Stir in the cranberries or raisins. Set aside.
*In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Scoop the granola batter into the pan. Smooth out with a spoon or hands and press it down firmly.
*Bake at 350F for 35-40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-10 bars.
Oatmeal of the Week :) Chocolate & Oat Clusters
Get rid of all that extra Halloween chocolate in these yummy healthy treats. Dark chocolate is rich in heart-healthy antioxidants, oats are filled with fiber, and peanut butter gives you a delicious dose of protein.
Ingredients:
2 tablespoons peanut butter
2 tablespoons skim milk
1/4 cup semi-sweet, dark chocolate chips
3/4 cup old-fashioned rolled oats
Prep:
Place peanut butter, milk, and chocolate chips in a saucepan; cook over low heat until chocolate melts (about 3 minutes). Stir in oats; remove from heat. With a spoon or melon baller, drop 8 ball-shaped portions on a wax paper-lined baking sheet; let set in refrigerator 10 minutes before serving.
Oatmeal of the Week: Holiday Oatmeal Cookies
Yes, cookies again :) It's almost Christmas
Ingredients:
Yield: 48 cookies
1 1/2 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup butter or 1 cup margarine, softened
3/4 cup packed brown sugar
1/2 cup granulated sugar
1 large egg
1 teaspoon vanilla extract
3 cups old fashioned oats, uncooked
1 cup raisins
1 (6 ounce) package semi-sweet chocolate chips (about 1 cup)
Prep:
1. Preheat oven to 350 degrees. On waxed paper, combine flour, baking soda and salt.
2. In large bowl, with mixer on medium speed, beat butter and brown and granulated sugars until creamy, occasionally scraping bowl with spatula. Beat in egg and vanilla.
3. Reduce speed to low; gradually beat in flour mixture just until blended, occasionally scraping bowl. With spoon, stir in oats, raisins and chocolate chips.
4. Drop dough by heaping tablespoons, 2 inches apart, on ungreased large cookie sheet. Bake cookies 13-15 minutes or until tops are golden. Transfer cookies to wire racks to cool.
5. Repeat with remaining dough. Store cookies in covered container at room temperature for up to 1 week or in freezer up to 3 months.
Nutritional Facts for Holiday Oatmeal Cookies:
Serving Size: 1 cookies
*Calories 116.3
*Total Fat 5.3g
*Saturated Fat 3.1 g
*Cholesterol 14.5 mg
*Sodium 81.4 mg
*Total Carbohydrate 16.4 g
*Dietary Fiber 0.9 g
*Sugars 9.2 g
*Protein 1.6 g
Oatmeal of the Week - Peanut Butter Oatmeal Cookies
Yes, the cookie making continues, but it is oatmeal Hey, it's the holidays
Ingredients:
1 cup regular oats
1 cup packed light brown sugar
1/2 cup dried sour cherries
1 cup peanut butter (I used Simply Jif)
3 tablespoons unsalted butter, softened
2 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt
1 cup all-purpose flour
Preparation:
1. Preheat the oven to 375°.
2. Pulse oats in a food processor until finely ground. Add sugar and cherries; process until coarsely ground.
3. Combine peanut butter and butter in a medium bowl. Beat with an electric mixer at low speed until light and fluffy. Add eggs, vanilla, and salt; beat until smooth. Add oat mixture; beat until blended. Stir in flour with a rubber spatula until well-blended; use your hands if necessary.
4. Drop dough by level 1/8-cupfuls 2 inches apart onto ungreased baking sheets. Flatten with a fork, leaving an imprint on top. Bake for 12 minutes or until lightly browned. Remove from pans; cool.
Nutritional Information:
Calories per serving: 132 (1 cookie)
Fat per serving: 6g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 2g
Protein per serving: 3g
Carbohydrates per serving: 16g
Fiber per serving: 1g
Cholesterol per serving: 17mg
Iron per serving: 1mg
Sodium per serving: 49mg
Calcium per serving: 10mg
They are yummy - bet you can't eat just one
Oatmeal of the Week - Healthy Baked Oatmeal
On this frigid day, I thought something hot would be good. I paired it with vanilla ice cream for dessert and it was awesome. A healthier dessert than most
9 servings - 300 calories per serving
Ingredients
3 cups quick-cooking oats
1 cup packed brown sugar
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon ground cinnamon
1 cup almond milk
1/2 cup butter, melted
2 eggs, lightly beaten
Directions
In a large bowl, combine the first eight ingredients. Spoon into a greased 9-in. square baking pan. Bake, uncovered, at 350° for 40-45 minutes. Serve warm.
Oatmeal of the Week - Tropical Oatmeal Smoothie
Now, that Christmas is over, it can get warm, so summer and tropical weather are on the mind This is yummy. I would def do again and healthy. No sugar at all
Ingredients:
* 1/2 cup old-fashioned rolled oats
* 1 small banana, peeled and broken into 4 pieces
* 1 1/2 cups plain unsweetened coconut milk beverage
* Juice of 1/2 small lemon (about 1 tablespoon)
* 1/2 teaspoon pure vanilla extract
* Kosher salt
* 3/4 cup frozen unsweetened mango cubes
* 3/4 cup frozen unsweetened pineapple cubes
* Fresh pineapple wedges, for garnish
Prep:
* Add all ingredients to blender plus a couple cubes of ice.. Blend until smooth. Pour in two large glasses and your done. Garnish with a pineapple wedge to make it extra pretty
Spiced Apple Protein Shake
Try this spiced apple protein shake for breakfast and feel fuller longer.
Bulk up, belly down! Are you getting about 25 grams of fiber daily? Most Americans only eat about 15 grams a day. A Dutch study showed that people who consumed around 10 grams of fiber per day lost total body weight and reduced their waist circumference. Try this shake for breakfast to make sure you get your daily dose! Here are a few more reasons to add this drink to your diet:
Whey protein contains a unique set of bioactive compounds that have been shown to slow down fat synthesis, while stimulating fat burning and muscle building.
Water helps remove waste from your body - a boon when consuming high-fiber foods.
Apple skins pack insoluble fiber, the kind that passes through your digestive system largely unchanged, promoting bowel regularity and, in essence, keeping your waistline trim.
Prunes deliver high amounts of soluble fiber, which has been shown to control blood sugar levels to provide a sense of fullness, which can help prevent you from overeating.
Natural peanut butter is a cholesterol-free and inexpensive protein source.
Just a tablespoon of ground cinnamon has the same amount of antioxidants as four ounces of grape juice.
Fresh ginger helps to relieve body aches.
Spiced Apple Protein Shake
Ready in 5 minutes (not including overnight freezing time) •
Makes 1 serving
Ingredients:
1 small apple, cored, chopped into chunks and frozen (skin left on)
1/4 cup dried, pitted prunes, frozen
1 tbsp all-natural peanut butter
1 tsp ground cinnamon
1/2 tsp minced fresh ginger
1 scoop vanilla whey protein powder
3/4 cup chilled water
Instructions:
Place all ingredients in blender and pulse until well blended.
Nutrients per serving:
Calories: 390, Total Fats: 9 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 50 mg, Carbohydrates: 60 g, Fiber: 10 g, Sugars: 37 g, Protein: 22 g, Iron: 1 mg
Source: Oxygen: Women's Fitness
Oatmeal of the Week :) Fruity Baked Oatmeal
Ingredients:
3 cups quick-cooking oats
1 cup packed brown sugar
2 tsp. baking powder
1 tsp. salt
1/2 tsp. ground cinnamon
2 eggs, lightly beaten
1 cup fat-free milk
1/2 cup butter, melted
3/4 cup chopped peeled tart apple
1/3 cup chopped fresh or frozen peaches
1/3 cup fresh or frozen blueberries
Directions:
1. Preheat oven to 350°. In a large bowl, combine oats, brown sugar, baking powder, salt and cinnamon. Combine eggs, milk and butter; add to the dry ingredients. Stir in apple, peaches and blueberries.
2. Pour into an 8-in.-square baking dish coated with cooking spray. Bake, uncovered, 35-40 minutes or until a knife inserted near center comes out clean. Cut into squares. Yield: 9 servings.
Editor's Note: If using frozen blueberries, use without thawing to avoid discoloring the batter.
Nutritional Facts:
1 piece (calculated without additional milk) equals 322 calories, 13 g fat (7 g saturated fat), 75 mg cholesterol, 492 mg sodium, 46 g carbohydrate, 3 g fiber, 7 g protein.
The Breakfast That Could Help You Eat 50 Percent Less at Lunch
Health - Yes Oatmeal :)
What did you eat for breakfast today? If it was oatmeal, you might find yourself feeling fuller longer and even eating less at lunch, according to a new study published in the journal Annals of Nutrition and Metabolism.
In the latest science-backed battle of the breakfast foods, researchers from the New York Nutrition Obesity Research Center at St. Luke’s Hospital in New York City tested whether a breakfast of corn flakes or oatmeal would help people feel more satiated.
Your Body on Oatmeal:
For their small study, researchers recruited 36 participants, half of them were at a normal weight while the other half were overweight. On different days, the participants consumed one of three different breakfasts — oatmeal, sugar-sweetened cornflakes or just water. Each person also underwent blood tests measuring for glucose, insulin and to trace how quickly food left their stomach after eating.
“We tried to make [the breakfasts] as similar as possible by adding a certain amount of milk to the corn flakes, but they weren’t exactly the same,” says study author Allan Geliebter, PhD, research psychologist in the Department of Psychiatry at Mount Sinai St. Luke’s Hospital. “The total calories were the same, but the oatmeal has eight grams of fiber, whereas the corn flakes have zero.”
We all know that if your breakfast doesn’t keep you full until lunch, it’s fairly worthless (right?). So within three hours of eating breakfast, participants were fed a nutritious liquid lunch through a straw from a concealed container (so that seeing how much they’d consumed wouldn’t influence how much they finished). That’s when Geliebter says things got surprising. Normal weight participants consumed 30 percent less for lunch when they’d eaten oatmeal for breakfast, compared to cornflakes. But overweight participants ate 50 percent less for lunch after eating oatmeal, as opposed to the cereal.
Even more interesting was that both breakfasts had nearly the same glycemic index levels, a measure of how much a carbohydrate will raise your blood sugar levels. “People talk about glycemic index as promoting fullness, so something that has a low glycemic index should make you feel fuller,” Geliebter says. Yet, fiber appears to have trumped the GI index in terms of improving satiety here.
Fiber: Oatmeal’s Star Nutrient:
One reason fiber is so important: It may cause food to linger in your stomach longer. Researchers tested how long it took oatmeal to digest compared to corn flakes or water using a tracer mixed in with each meal. Oatmeal stuck around the longest. “We think the emptying of the food from the stomach is related to fiber. It takes a longer time to leave the stomach and holds on to fluid more,” Geliebter says.
Blood tests also showed that the sugar in the cornflakes might have also made a difference in hunger levels. “We measured blood sugar before and for about 180 minutes after the meal… For the sugared corn flakes, the blood sugar started falling near the end of the [three hour] period and coincided with increased hunger.”
Yet, the researchers aren’t entirely sure why overweight people saw a greater effect compared to normal weight participants. “I could speculate that [it’s known that] overweight people tend to consume less fiber, so eating oatmeal the fiber effect may have been greater because they weren’t used to it.”
Oatmeal of the Week :) Walnut Blueberry Oatmeal Energy Bites
Love this one also. It's the perfect little bite in the morning and gives you that boost to get you going for the day. Great to grab and go.
Walnuts and blueberries take center stage in this nutrient-dense mini energy bite. This recipe comes together very quickly, so you can make a batch for now, or store them the freezer for later. That is if they make it from the oven to the freezer!
INGREDIENTS:
1 cup chopped California walnuts, lightly toasted
1 cup whole-wheat pastry flour
1 cup uncooked oatmeal, regular or quick-cooking (not instant)
1/2 cup unsweetened shredded coconut
1/3 cup maple sugar
1 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1/4 teaspoon salt
1/2 cup dried blueberries
1/4 cup maple syrup
3 tablespoons olive oil
2 tablespoons butter
1 teaspoon baking soda
2 tablespoons boiling water
DIRECTIONS:
* Preheat the oven to 350°F and cover cookie sheets with parchment paper.
* In a large mixing bowl, combine the walnuts, flour, oatmeal, coconut, maple sugar, cinnamon, cardamom and salt. Stir with a fork or whisk until completely mixed. Add the blueberries and stir to combine.
* Combine the maple syrup, olive oil and butter in a small saucepan. Place over medium heat and stir until the butter melts. In a small bowl, add the baking soda to the boiling water and stir to dissolve. Add to the syrup mixture and stir to blend; it will become very bubbly. Pour into the dry ingredients and stir vigorously to combine.
* Using a tablespoon and your hands, scoop up pieces of dough and press them into walnut-sized balls. Place about 2 inches apart on the prepared cookie sheets. With your fingers or the palm of your hand, flatten each ball slightly into a puck shape.
* Bake 10 - 12 minutes, until the cookies have spread slightly and are golden brown around the edges. Cool 5 minutes on the pan; then transfer the cookies to a rack to cool completely. Store in an airtight container.
Oatmeal of Week: Oatmeal Cookie Peach Cobbler
A delicious peach cobbler with a topping that tastes like an oatmeal cookie.
Ingredients:
Topping:
½ cup granulated sugar
½ cup packed brown sugar
½ cup butter, softened
2 teaspoons vanilla extract
1 large egg
1 cup all-purpose flour
1 cup old-fashioned oats
½ teaspoon baking powder
½ teaspoon salt
Filling:
6 cups sliced, peeled peaches
2 tablespoons sugar
1 tablespoon flour
½ tablespoon lemon juice
Instructions:
Preheat oven to 350 degrees.
Place granulated sugar, brown sugar, and butter in the mixing bowl of an electric mixer and beat on medium-speed until light and fluffy.
Add vanilla and egg and beat well.
In a medium bowl, combine flour, oats, baking powder, and salt. Add to sugar mixture beating on low-speed until blended. Cover and refrigerate 30 minutes.
Combine all ingredients for filling in a medium bowl.
Spray a 9-inch square baking pan with cooking spray and pour peach mixture into pan.
Drop spoonfuls of topping over peaches to completely cover peaches. Bake for 30 to 35 minutes, or until light brown and bubbly.
Thai Fruit Salad
This beautiful Thai fruit salad recipe is a taste of paradise. Tropical fruit - or a mixture of tropical and local fruit - is tossed together in a sweet coconut-lime fruit salad dressing that enhances but never overwhelms the luscious taste of the fruit. Choose your own combination of fruit for this easy fresh fruit salad. If making it for a party, consider serving your fruit salad in a pineapple boat. ENJOY! It was a big hit. Everyone loved it :)
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients:
•YIELD: 1 large bowl of fruit salad
•1 fresh papaya, cubed
•1 pineapple, fresh, chunked
•2 bananas, sliced
•2 mangos, cubed.
•3 cups strawberries, sliced or cut into quarters.
•Other random fruit. I used kiwi, blueberries, blackberries, and raspberries, and mixed melon (cantaloupe, honeydew, and watermelon)
•Garnish: starfruit slices (I was so happy to finally find those).
•FRUIT SALAD DRESSING (tripled all those below):
•3/4 cup coconut milk
•3 Tbsp. freshly-squeezed lime juice
•5 Tbsp. brown sugar OR palm sugar
Key Lime Pie
Key Lime Pie (Healthier - You have to be a little bad sometimes - about half the calories of normal)
Key Lime Pie lightens up! Keeps the tang and graham goodness of the traditional dessert but with a lot less calories and fat.
Cooki...ng Light JULY 2013
Yield: Serves 8 (serving size: 1 pie slice and 1 1/2 tablespoons whipped topping)
Hands-on:25 Minutes
Total:3 Hours, 4 Minutes
Ingredients
Crust:
1 cup graham cracker crumbs
1 tablespoon brown sugar
1/8 teaspoon salt
1 ounce premium white chocolate, grated or finely chopped
2 tablespoons butter, melted and cooled
1 tablespoon canola oil
Cooking spray
Filling:
1/2 cup plain 2% reduced-fat Greek yogurt
1/2 cup fresh Key lime juice or fresh lime juice
1/2 teaspoon grated lime rind
3 large egg yolks
1 (14-ounce) can fat-free sweetened condensed milk
3/4 cup frozen fat-free whipped topping, thawed
Preparation:
1. Preheat oven to 350°.
2. To prepare crust, combine crumbs, sugar, salt, and chocolate in a bowl, stirring well to combine. Add butter and oil; toss with a fork until moist. Press crumb mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350° for 8 to 10 minutes or until beginning to brown; cool completely on a wire rack.
3. To prepare filling, place yogurt and next 4 ingredients (through milk) in a bowl; beat with a mixer at medium speed for 2 minutes. Pour mixture into prepared crust. Bake at 350° for 14 minutes or until set. Cool pie completely on a wire rack. Cover loosely, and chill at least 2 hours. Serve with whipped topping.
Nutritional Information:
Amount per serving
Calories: 280
Fat: 8.9g
Saturated fat: 3.6g
Monounsaturated fat: 3.4g
Polyunsaturated fat: 1.3g
Protein: 6.6g
Carbohydrate: 43.2g
Fiber: 0.4g
Cholesterol: 84mg
Iron: 0.6mg
Sodium: 147mg
Calcium: 144mg
Oatmeal of week :) Oatmeal with Mango and Coconut
Serves 1
Ingredients:
2 tbsp. unsweetened flaked coconut
1serving steel cut oats prepared with thai coconut milk instead of water
1/2 cup mango chopped
2 tbsp. cashews
Directions:
* Prepare the oats according to package instructions using coconut milk instead of water
* Top with mangoes, cashew, and coconut
Enjoy :)
Oatmeal of the Week :) Oat Muffins with Bananas and Walnuts
Yield: Makes about 12 muffins.
Ingredients:
1 cup whole wheat flour
1 cup old-fashioned oats, uncooked
1/2 tsp. baking soda
2 tsp. baking powder
1/4 tsp. salt
1/2 tsp. ground cinnamon
3/4 cup buttermilk (not fat-free)
2 tbsp. cup unsalted butter, semi-melted
1/4 cup lite brown sugar
3/4 cup mashed bananas
1 large eggs
1/2 cup chopped walnuts
Topping:
1/4 cup old-fashioned oats
1 tbsp. light brown sugar
1/4 tsp. ground cinnamon
1/4 tsp. nutmeg
1 tbsp. unsalted butter melted
Instructions:
1. Preheat oven to 400F degrees. Line cupcake pan with cupcake liners. Set aside.
2. Stir together all topping ingredients in a small bowl and set aside.
3. In a large bowl, whisk together flour, light brown sugar, baking soda, baking powder, salt, and cinnamon. Set aside.
In a large mixing bowl using an electric mixer, mix butter, sugars, and mashed bananas until blended. Add eggs; mix until blended.
Add flour mixture to wet ingredients; mix until combined. Add oats and walnuts. Stir.
4. Scoop batter into cupcake liners, no more than 2/3 full. Lightly sprinkle on topping.
5. Bake for about 20-25 minutes. Insert a toothpick into the center of the muffin, if it comes out clean it is done. Remove muffins from oven and cool on wire rack for 5 minutes. Remove muffins from pan to wire rack and cool completely.
Eat & Enjoy!
Nutrition Facts per Muffin:
Calories: 180
Carbs: 24g
Protein: 5g
Fat: 7g
Cholesterol: 25mg
Sodium: 230mg
Fiber: 2g
Oatmeal of the Week :) Bacon, Cheddar, and Fried Egg Oatmeal
Yes, it sounds odd and I was skeptical. Not the fruity stuff we're used to, but it is actually good. I had it for lunch and it def filled me up. I'd make it again and am excited to try more odd pairings :)
Serves: 1
Ingredients:
1 tablespoon olive oil
2 slices turkey bacon, diced
1/2 small onion, diced
1/3 cup rolled oats
2/3 cup water
1 pinch sea salt
1 pinch black pepper, plus more to taste
2 ounces sharp cheddar, diced
1 fried egg
Directions:
1. Heat oil in a small saucepan over medium heat. Add bacon and cook until crisp, about 2 to 3 minutes, stirring occasionally. Transfer bacon to a small bowl and set aside.
2. Add onion to oil and cook, stirring occasionally, until softened and just starting to turn brown, about 3 minutes. Stir in oats, water, salt, and pepper. Bring to a boil, then turn heat to low and simmer until oats are tender, about 5 minutes. Turn off heat and stir in bacon and cheese. Transfer to a bowl and top with fried egg and more black pepper, if desire
Oatmeal of the Week - Oatmeal Raisin “Cookie” Protein Smoothie
This is so yummy smile emoticon + Quick and Easy + Perfect to take on the go
Serves 1
Nutrition Info - Per 14-ounce serving:
300 cal
6 g fat (1.5 g sat)
34 g carbs
717 mg sodium
6 g fiber
16 g sugar
27 g protein
Ingredients:
1 cup unsweetened almond milk
2 scoops protein - vanilla
1/2 banana, frozen
2 tbsp. quick cooking rolled oats
1 tbsp. raisins
1/4 tsp. cinnamon
Pinch of nutmeg
Pinch of sea salt
Preparation:
Combine all ingredients in a blender and mix until smooth
Oatmeal of the Week 12/8/14
As it gets closer and closer to Christmas I get in the baking mood. These are better than the average cookies, but beware they are still a cookie. I also made Magic Cookie Bars too Half-gone. Love them. I punished myself by running a 10K tho Thats the thing - holidays are hard because you want to eat all those wonderful things then pay for it with time on the treadmill or should anyway. Always have a good balance to get through this time in good shape. I made only a third and it was plenty.
Crispy Orange Oatmeal Cookies:
Ingredients:
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon kosher or sea salt
3 cups quick-cooking oats
1 cup finely chopped pecans
1 cup butter, softened
1 cup light brown sugar, firmly packed
1 cup granulated sugar
2 large eggs
1 tablespoon freshly grated orange peel
1 teaspoon vanilla extract
Cooking Directions:
In medium bowl combine flour, baking soda and salt. Set aside.
Cream sugars and butter in a large bowl using an electric mixer at medium speed until texture is fluffy and light in color. Add eggs, orange peel and vanilla; continue to beat an additional 3 minutes.
Add flour mixture and stir by hand until combined; add oats and pecans, stirring until just mixed. Dough will be soft.
Spoon a fourth of the dough onto a large piece of plastic wrap* and roll dough into a 10-inch log. Repeat with remaining dough. Freeze for at least 2 hours, or overnight.
To bake, heat oven to 350°F (175°C).
Cut logs into 1/4 inch slices. Place on non-stick or lightly greased baking sheets,1 1/2-inches apart.
Bake on the top shelf of the oven for 10 minutes or until lightly browned, turning baking sheet around halfway through the baking time to allow even browning of the cookies. Let cookies to stand for one minute before transferring to wire racks to cool.
Nutritional Information Per Serving (1 cookie) 85.4 calories; 39% calories from fat; 3.9g total fat; 11.7mg cholesterol; 60.1mg sodium; 47.4mg potassium; 11.4g carbohydrates; 0.8g fiber; 5.3g sugar; 10.6g net carbs; 1.7g protein.
Oatmeal of the Week: Sweet Potato Oatmeal Breakfast Casserole
Okay this sounds weird and I have more weird recipes coming up, but it is really good. I'd def make it again, maybe as a side for a bigger meal.
Ingredients:
1/2 cup regular oats
2 cups soy milk
1 sweet potato, peeled, chopped
1 banana
1-2 tsp pure vanilla extract
1 tsp ground cinnamon + 1/8th tsp nutmeg + 1/4 tsp kosher salt, or to taste
2 tbsp pure maple syrup
Crunchy Pecan Topping:
1/3 cup chopped pecans
2 tbsp butter
2 tbsp wheat flour
1/4 cup brown sugar
Directions:
1. Preheat oven to 350F. Bring several cups of water to a boil in a medium sized pot. Add in the peeled and chopped sweet potato. Cook over medium heat, for about 8 minutes, until fork tender. Drain and set aside.
2. Give the pot a quick rinse and then add in the oats and milk. Whisk well and bring to a boil. Reduce heat to low-medium and cook for about 5-7 minutes, stirring frequently.
3. Mix in the cooked sweet potato and the banana into the pot. Stir. Now stir in the cinnamon, maple syrup, nutmeg, vanilla, and salt to taste. Cook on low for another few minutes.
4. Make the crunchy pecan topping by mixing together the pecans, flour, butter, and brown sugar.
5. Transfer the oats mixture to a casserole dish + topping and bake, uncovered, for 20 minutes, at 350F. After 20 minutes, set oven to BROIL and broil on low for a couple minutes, watching very closely so you do not burn the topping. Remove from oven and serve.
Oatmeal of Week :) Healthy Whole Wheat Oatmeal Applesauce Banana Bread
Serves 12
Serving Size 1 slice
INGREDIENTS
Cooking spray
1 heaping cup mashed banana (about 3 bananas)
1/3 cup honey
1/3 cup unsweetened applesauce
1 teaspoon vanilla
1 egg
3/4 cup unsweetened vanilla almond milk
1 1/2 cups whole wheat pastry flour
1 cup rolled oats
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
INSTRUCTIONS:
* Preheat oven to 350 degrees F. Spray 9-inch loaf pan with nonstick organic cooking spray.
* In large bowl combine mashed banana, applesauce, honey, egg, almond milk and vanilla until well combined and creamy. In separate medium bowl whisk together whole wheat flour, oats, baking powder, baking soda, salt and cinnamon.
* Add wet ingredients to dry ingredients and mix until just combined (don't overmix!).
* Pour into prepared loaf pan, sprinkle oats over top (if desired), and bake for 60-70 minutes or until toothpick inserted into center comes out clean with a few crumbs attached.
* Remove from oven and place on wire rack to cool completely. Cut into 12 slices and enjoy! Keep bread tightly wrapped to maintain moisture.
Nutrition Info:
Calories: 133
Fat: 1.3g
Carbohydrates: 27.6g
Sugar: 10.1g
Fiber: 2.8g
Protein: 3.1g
Oatmeal of the Week: Tropical Pineapple Boozy Baked Oatmeal
A little tropical flavor as the coldness continues, but I think spring has sprung and it's actually starting to feel like it. May even go for a run outside today smile emoticon
Serves 6
Dry ingredients:
1.5 cups rolled oats
1/2 cup whole-wheat flour
1/2 cup shredded unsweetened coconut
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp fine grain sea salt
Wet ingredients:
2.5 cups almond milk
3 tbsp pure maple syrup
2 tbsp coconut rum
2 tsp pure vanilla extract
2 bananas banana peeled and chopped
1/2 cup chopped pineapple
6 fresh pineapple rings
1. Preheat oven to 350F and lightly grease a 2 or 2.5 quart baking dish. I used a 2.5 quart baking dish.
2. Stir all dry ingredients together in a large mixing bowl.
3. Add the wet ingredients (milk, maple syrup, optional coconut rum or extract, and vanilla) into the dry ingredients and stir well to combine. Fold in the chopped banana and chopped pineapple.
4. Pour oatmeal mixture into the baking dish and spread out evenly. Place the 6 pineapple rings on top of the oatmeal and sprinkle with cinnamon and coconut sugar (or other granulated sugar).
5. Bake at 350F, uncovered, for 55-65 minutes or until the oatmeal is golden and firm in some spots, but still soft in others. Allow the oatmeal to cool in the dish for 10-15 minutes before digging in.
Oatmeal of the Week :) Oatmeal Protein Pancakes
Want the perfect start to your day? Look no further than this amazingly simple recipe.
Ingredients:
* Cooking Spray
* 4 egg whites
* 1/3 cup oatmeal
* 1 scoop whey protein powder
* 1/2 banana sliced
Instructions
* Put all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetener, or sugar-free syrup. Variation: Substitute other fruits in the mixture, such as sliced strawberries, or have none at all.
Oatmeal of the Week: Berry Bliss Oat Squares
These are by far my favorite. I love them. Girls they're coming on the camping trip smile emoticon
Yield: 12 squares
Ingredients:
* 1 cup fresh blueberries
* 1 cup fresh strawberries, chopped
* 1 ripe banana, chopped
* 1/4 cup pure maple syrup
* 1 tsp pure vanilla extract
* 2 tbsp cornstarch mixed with 2 tbsp warm water
* 3 cups regular oatmeal, divided
* 1 tsp ground cinnamon
* 1 & 1/2 tsp baking powder
* 1/2 tsp kosher salt
* 1/2 cup + 3 tbsp (6oz) unsweetened applesauce
* 1/4 cup + 2 tbsp pure maple syrup
* 1/4 cup + 2 tbsp water
* 1 tsp pure vanilla extract
1. Preheat oven to 375F and line a 8inch square pan with two pieces of parchment paper. In a small bowl mix together cornstarch with warm water to form a paste. Make sure all clumps are gone. Set aside.
2. Berry Filling: In a small saucepan, combine the berries, banana, and maple syrup. Bring to a boil and stir well. Remove from heat and stir in vanilla and the pre-mixed cornstarch. Whisk until all clumps are gone and set aside.
3. Base: Place 1.5 cups of oats into a food processor and process until a flour/fine powder forms. Add this processed flour, remaining 1.5 cup of oats, baking powder, and salt into large bowl. Stir. Now add in the wet ingredients (applesauce, maple syrup, water, vanilla) and mix well. Pour 2/3 of the batter into the prepared pan and push down firmly with fingers to smooth out. Grab the prepared berry filling and spread over the top of the oat base until smooth. Now crumble the remaining oat base mixture on top.
4. Bake for 30 mins. at 375F or until the top is slightly golden and firm. Allow to cool for at least 20 minutes before cutting into squares.
Enjoy! They are awesome.
Oatmeal of the Week - Doggie Biscuits :)
It's my dogs birthday so I thought I'd make him a little treat and guess what: they have oatmeal :)
Ingredients:
2 cups Whole Wheat Flour
1 cup Rolled Oats, Regular or Quick
1 tbsp. Dried Parsley or 2 Tablespoons Chopped Fresh Parsley
1/2 cup Dry Milk or Nonfat Dry Milk
1/2 tsp. salt
2 large eggs
1 cup Peanut Butter, Crunchy or Plain
1/2 cup + 1 tbsp. cold water, enough to make a cohesive dough
Remember, these are a treat for your dog, not part of the daily diet. One biscuit is plenty!
Directions:
1) Preheat the oven to 300°F. Lightly grease a couple of baking sheets, or line them with parchment.
2) Mix together the flour, oats, parsley, dried milk, and salt.
3) Add the eggs and peanut butter, stirring to combine; the mixture will be crumbly.
4) Add enough water to bring the dough together
5) To make biscuits using a dog-bone cutter, roll the dough about 1/4" thick, and cut with a 3 1/2" cutter (or the size of your choice). Gather and re-roll the scraps, and continue to cut biscuits until you've used all the dough.
6) To make dog "cookies," drop the dough in walnut-sized balls onto the prepared baking sheets. Flatten them to about 1/4".
7) Bake the biscuits for about 40 to 60 minutes, baking the smaller cookies for a shorter amount of time. When finished, the biscuits will be dark golden brown, and will be dry and crisp all the way through.
8) Remove the biscuits from the oven, and cool right on the pans.
