Posts Tagged fiber

Bran Flax Muffins…They Taste Better Than They Sound!

Are you looking for a quick, on-the-go, and fiber rich breakfast option? How about something that tastes different than your typical cereal, oatmeal, or granola bar options? Definitely check this recipe out. I happened to stumble upon this recipe while pouring my usual tablespoon of ground flax seed into my fruit smoothie…it was the recipe on the back of the flax seed bag! I already had most of the ingredients in my pantry, so I decided to try it out one weekend. These muffins are hearty and healthy for you, and can be used as a great breakfast or snack. I put a little extra cinnamon in mine, to make them taste a little sweeter without the extra sugar or calories.

 

 

 

Bran Flax Muffins

Yields 15-20 muffins

Ingredients:

1.5 cups unbleached white flour (you can use wheat flour too)

¾ cup flaxseed meal

¾ cup oat bran

1 cup brown sugar

2 tsp. baking soda

1 tsp. baking powder

½ tsp salt

2 tsp cinnamon

1.5 cups carrots, shredded

2 apples, peeled and shredded

½ cup raisins

1 cup nuts, chopped

¾ cup milk

2 eggs, beaten

1 tsp vanilla extract

 

Preparation:

1. Mix together flour, flax, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon in a large bowl.

2. Stir in carrots, apples, raisins, and nuts.
3. Combine milk, beaten eggs, and vanilla.
4. Pour liquid ingredients into dry ingredients. Stir until moistened, but do not over mix.
5. Bake at 350 F for 15-20 minutes.

 

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Homemade Apple Crisp with Cranberries…A Nutritious Way to Indulge!

I’ll be the first to admit, I have the world’s biggest sweet tooth. Anything sweet, sugary, and decadent is right up my alley (unfortunately). As a Dietitian and personal trainer, it is usually expected of me to limit sweets, processed foods, and desserts. Although this is a good weight loss strategy, it is never a good idea to deprive yourself, especially if you enjoy these foods. Life is no fun when you deprive yourself of delicious foods!

With this being said, my strategy is to enjoy desserts in moderation, and make more desserts by hand in order to incorporate healthy and fresh ingredients. For instance, this homemade apple crisp includes fresh apples, apple juice, lemon juice, oats, cinnamon, and cranberries…with just a touch of flour, sugar, and butter. Instead of making a dessert from a “box,” there is plenty of Vitamin C and fiber to enjoy in this dish!

Apple Crisp with Dried Cranberries

Source: Food and Wine Magazine, August 2011

Total Time:  1 hour, 25 mins

Serves: 10

Topping:

1 cup all purpose flour

1 tsp. cinnamon

1 ½ sticks unsalted butter, cut into small pieces (I like to use “Best Life Buttery Spread” instead of regular butter for added nutritional benefits)

1 cup rolled oats

¼ cup packed light brown sugar

1 tbsp. granulated sugar

½ tsp. salt

Filling:

8 medium Granny Smith apples, peeled, cored, and cut into ½ inch wedges

¼ cup sugar

2 tbsp. fresh lemon juice

1 cup dried cranberries

½ cup unsweetened apple juice

4 tbsp. unsalted butter, melted

Preparation:

1. Prepare the Topping: Preheat the oven to 350 degrees Fahrenheit. In a medium bowl, whisk the flour with the cinnamon. Cut the butter with a pastry blender or your fingers until the mixture resembles a coarse meal. Stir in the oats, brown and granulated sugars, and salt.

2. Prepare the Filling: In a large bowl, toss the apples with the sugar and lemon juice. Add the dried cranberries, apple juice, and melted butter and toss again. Spread the filling in a 9×13 inch baking dish.

3. Sprinkle the topping over the apples evenly. Bake in the upper third of the oven for about 55 minutes, until the topping is golden brown and the filling is bubbling. Let the crisp cool slightly and serve with unsweetened whipped cream.

Note: To make this recipe more decadent, add a few mini chocolate chips before serving!

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The Best Kale Recipe I’ve Ever Tried…

I happened to stumble upon this creative recipe for kale while I was browsing on the Whole Foods Market website. Just as a side note: Whole Foods has a wonderful recipe collection if your are ever looking for new dishes to try. All of the recipes posted use fresh, local, and seasonal ingredients- not to mention many of them are vegetarian and vegan-friendly!

This recipe involves a combination of kale, apple juice, and cherries. It sounds like an unexpected pairing, but trust me, the flavors blend really well together. The cherries add a touch of sweetness to the kale, and the apple juice makes the dish a little sweet. The cherries and kale make this dish chock-full of antioxidants and fiber. This makes for a unique combination of flavors, and is a perfect vegetarian side dish.

I made this side dish for dinner and paired it with a cup of whole wheat penne mixed with sun-dried tomatoes, broccoli spears, and a touch of olive oil and parm cheese.

Wilted Kale with Cherries

Serves: 4

Ingredients:

2 shallots, thinly sliced

½ cup apple juice, divided

1 cup fresh cherries, pitted and quartered

1 large bunch kale, stems and tough ribs removed, leaved thinly sliced

¼ cup toasted, chopped walnuts

Preparation:

1. Heat a large, deep skillet over medium-high heat. Add shallots and cook until they just start to stick to the pan, about 3 minutes, stirring frequently.

FYI- Shallots taste very similar to spring onions

2. Add ¼ cup apple juice and cook 2 minutes longer. Stir in the cherries, remaining apple juice, and kale. Cover and reduce to medium heat. Cook 3-4 minutes or just until kale is wilted.

3. Remove from heat and stir in walnuts.

Makes a flavorful side dish!

Nutrition Facts:

1 cup contains: 170 calories, 6g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 29 total CHO, 4g fiber, 9g sugar, 7g protein

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Bored of Breakfast? Look No Further!

In an attempt to spice up my weekend breakfasts, I found a great website called “Eat Better America,” which takes typical American meals and “healthifies” them. No, I am not making that word up, that is the catch phrase on their website! Anyways, this website contains thousands of recipes that use basic ingredients that everyone cooks and bakes with.  I am a huge fan of baked oatmeal, so I found a delicious recipe for Baked Apple-Raisin Oatmeal, and immediately needed to make it!

Oven-baking is an easy way to eat your whole grain oatmeal. This recipe is packed with juicy apples, plump raisins, and spices galore. In addition, oats are loaded with fiber, which helps keep you fuller for longer. One serving of oatmeal provides both soluble and insoluble fiber, iron, calcium, and folic acid.

Baked Apple-Raisin Oatmeal

Serves: 8

Ingredients:

2 cups chopped, unpeeled apples or pears (2 medium)

 2 2/3 cups old fashioned oats

½ cup raisins

2 tsp ground cinnamon

¼ tsp salt

4 cups light vanilla soymilk

¼ cup real maple syrup

2 tbsp. toasted walnuts- optional

Preparation:

1. Heat oven to 350 degrees Fahrenheit. Spray a 2-quart casserole dish with cooking spray. In casserole, stir together apples, oats, raisins, cinnamon, salt, soymilk, and syrup.

Mix all ingredients in the glass casserole dish- this allows for easy clean up!

2. Bake uncovered 45-50 minutes or until most of the liquid is absorbed.

3. Pour additional soymilk over each serving; sprinkle with walnuts if desired.

 

One cup of baked oatmeal and fruit is a great way to start your day!

Nutrition Facts:

1 serving (1 cup) 230 calories, 3.5 g fat, 0mg cholesterol, 160mg sodium, 41g CHO, 4g fiber, 18g sugar, 8g protein

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