Evolution

It’s been quite a while since I started this blog. When I started I was 33 pounds into what has turned out to be a 50+ pound weight loss.  I’ve been maintaining that loss for almost 11 months.  Posts are few and far between because our ‘new’ healthy lifestyle is just a way of life now.  I tend to pop in to post new recipes for sweets simply because those are the recipes I get asked for over and over when I talk about my cooking on facebook. 

Consider these recipes starting points.  I find that they are (as I am) ever-evolving.  I’ve learned to cut the sugar in some.  Oil in others.  Play with the spices.  Change up the fruits.  Don’t be afraid to try new things!  Enjoy!

ooops, I did it again: Under 150 calorie peanut butter banana muffins

Peanut Butter Banana Muffins

1 1/2  cups          mashed ripe banana
   1/3  cup           plain fat-free Greek yogurt
6        Tbs           crunchy peanut butter
3        Tbs           light olive oil
2                      large eggs
   1/2  cup           granulated sugar
   1/2  cup           packed brown sugar
6 3/4   oz            white whole wheat flour (about 1 1/2 cups)
   1/4  cup           ground flaxseed
   3/4  tsp           baking soda
   1/2  tsp           salt

1       tsp           ground cinnamon
  1/8  tsp           ground allspice

1. Preheat oven to 350°.

2. To prepare bread, combine first 5 ingredients in a large bowl; beat with
a mixer at medium speed. Add granulated and brown sugars; beat until
blended.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife.
Combine flour and next 5 ingredients (through allspice) in a small bowl. Add
flour mixture to banana mixture; beat just until blended.

4. Lightly grease muffin tins.  Use large cookie scoop to fill tins, 1 scoop per tin.

5. Bake at 350° for 15 minutes or until a wooden pick inserted in center
comes out clean.

6. Remove from oven; cool 10 minutes in pan on a wire rack. Remove muffins
from pans; cool.

Nutrition (calculated from recipe ingredients)
———————————————-
 Calories: 145
 Calories From Fat: 49
 Total Fat: 5.7g
 Cholesterol: 20.1mg
 Sodium: 133.6mg
 Potassium: 155.4mg
 Carbohydrates: 21.6g
 Fiber: 2.4g
 Sugar: 12.4g
 Protein: 3.8g

Comments: Peanut butter is whipped into the basic recipe for a moist banana
muffin with a hint of nutty flavor.

Original Recipe Author: Maureen Callahan

Adapted from: Maureen Callahan, Cooking Light OCTOBER 2010

Spicy Chocolate Banana Muffins – under 120 calories

In my quest to find ways to use ripe bananas, today I tried a chocolate banana muffin.  I went with a spicy muffin because we just love cinnamon and cocoa to impart chocolatey goodness for the health benefits.

I started with a recipe at allrecipes and made a few changes.

Used whole wheat pastry flour instead of whole wheat flour.  I like the texture better.
Used 4 oz fat-free greek yogurt in place of 1/3 c skim milk and 1 tablespoon lemon juice. I wanted to boost protein a bit.
Replaced 3/4 cup white sugar with 1/2 cup brown sugar.  I always find ‘regular’ recipes for muffins too sweet so I cut the sugar back a bit and used brown because I just like it better.
Made 17 muffins (not a loaf).  Portion control 🙂  I use a large pampered chef scoop to portion batter into muffin cups.

Whole Wheat Chocolate Banana Muffins

Recipe By     : omghi at allrecipes
Makes 17 muffins

Amount  Measure          Ingredient
——–     ————        ——————————–
1/2        cup                     fat free greek yogurt
1 3/4       cups                   whole wheat pastry flour
1/2        cup                     unsweetened cocoa powder
2                tsp                      baking powder
1/2        tsp                      baking soda
1                tsp                      ground cinnamon
1                tsp                      ground nutmeg
1/2        tsp                      salt
2                                            large eggs
1/2        cup                    packed brown sugar
3                                        ripe bananas, mashed
1             Tbs                    light olive oil
1             tsp                     vanilla extract

1. Preheat oven to 375 degrees F (190 degrees C). Lightly spray muffin cups with cooking spray. Whisk together the whole wheat flour, cocoa powder, baking powder,baking soda, cinnamon, nutmeg, and salt; set aside.

2. Beat the eggs and brown sugar together with an electric mixer until smooth. Mix in the mashed bananas, yogurt, olive oil, and vanilla extract. Stir in the flour mixture just until all ingredients are moistened. Scoop batter into muffin cups.

3. Bake in the preheated oven until a toothpick inserted into the center comes out clean 15 minutes for muffins. Cool in the pan for 5 minutes before removing to cool completely on a wire rack.

Nutrition (calculated from recipe ingredients)
———————————————-
Calories: 112
Calories From Fat: 18
Total Fat: 2.1g
Cholesterol: 24.9mg
Sodium: 177.4mg
Potassium: 181.2mg
Carbohydrates: 22.1g
Fiber: 3g
Sugar: 9.3g
Protein: 3.9g

Author Note: “Satisfy your chocolate cravings with a moist whole wheat chocolate bread that uses very little oil.”

– – – – – – – – – – – – – – – – – –

OMG Good: Low-calorie Whole Wheat Pumpkin & Cheesecake Bread

I snagged this from here and adapted it to be whole grain.  Nutritional data given in the original post is inaccurate but this is GOOD STUFF! If anything it was too sweet.  I will likely cut back on the Stevia Cup for Cup next time.  At 140 calories a slice, I felt free to enjoy 2 slices for my afternoon snack.  And, enjoy them, I did!

             
Low-Calorie Whole Wheat Pumpkin & Cheesecake Bread

Makes 2 8x4x2 inch loaves and 16 generous slices

Batter:
   1 1/2  cup           pureed pumpkin
      1/2  cup           unsweetened applesauce
  1                         whole egg
  3                         egg whites
  1 2/3  cup            whole wheat pastry flour
     1/2  cup            Stevia Cup For Cup sweetener
     1/2  cup            granulated sugar
  1        tsp             baking soda
     1/2  tsp             ground cinnamon
     1/2  tsp             ground nutmeg
 

Cream filling
  8       oz            reduced fat cream cheese
     1/4 cup           granulated sugar
  1       Tbs           whole wheat pastry flour
  2                       egg whites
  1       tsp            vanilla extract

1. For the Batter: With an electric mixer, beat the pumpkin, applesauce,
egg, and egg whites on medium speed until smooth. In a separate bowl,
combine the flours, Stevia, sugar, baking soda, cinnamon and nutmeg. Slowly
mix the flour mixture into the pumpkin mixture.

2. For the cream cheese filling: Beat the cream cheese, sugar, vanilla, egg
whites and flour until creamy and smooth.

3. Grease 2 8x4x2″ loaf pans. Divide half of the batter between the two
pans. Pour half of the filling in one pan and the other half in the second
pan and smooth with the back of a spoon. Top with the remaining batter.

4. Bake in a 350 degree oven for about 40 minutes, or until a toothpick
inserted comes out clean. Don’t overbake or your bread will be dry on the
edges. Cool and remove from pans. Store in the refrigerator in an airtight
container.

Nutrition (calculated from recipe ingredients – Stevia cup for cup omitted)
———————————————-
 Calories: 139
 Calories From Fat: 35
 Total Fat: 4g
 Cholesterol: 24mg
 Sodium: 213.1mg
 Potassium: 144.1mg
 Carbohydrates: 22.2g
 Fiber: 2.4g
 Sugar: 10.3g
 Protein: 5g

Comments: Nutritional data for Stevia Cup for Cup not included.  Contributes
negligible carbs and calories.

                   – – – – – – – – – – – – – – – – – –

 

Yet another healthy muffin: Pumpkin Spice Muffins

A very short, and sweet, post to introduce you to a WONDERFUL muffin. 

Pumpkin Spice Muffins from King Arthur Flour 

My son made them exactly as instructed, using whole wheat pastry flour (alas, NOT from King Arthur) for the flour and light olive oil as the oil.  These muffins are fantastic.  They taste wonderful and they have a perfect texture – inside and out.  To top that off they weigh in at just 115 calories each!

Nutrition (calculated from recipe ingredients)
———————————————-
 Calories: 115
 Calories From Fat: 32
 Total Fat: 3.7g
 Cholesterol: 28.4mg
 Sodium: 207.4mg
 Potassium: 134.4mg
 Carbohydrates: 18.9g
 Fiber: 2g
 Sugar: 8.9g
 Protein: 3g

     

I’m on a muffin…. another sweet treat for 150ish calories

FINALLY…. a banana muffin the family enjoys 🙂  Just had to spice things up a bit!

Whole Wheat Banana Spice Muffins

1/3  cup           light olive oil
1/2  cup           brown sugar firmly packed
1      tsp           vanilla extract
1/3  cup           egg whites
3                     mashed ripe bananas
2      cups        whole wheat pastry flour
1      tsp           pumpkin pie spice
1/2  tsp            salt
1      tsp           baking soda
1/4  cup           hot water
2      tbsp         flax seed, ground

1. Preheat oven to 325 F.

2. Mix together olive oil and brown sugar.

3. Stir in egg whites and vanilla.

4. Stir in mashed bananas.

5. Stir baking soda into water.  Stir into wet ingredients.

6. Mix together flour, salt, pumpkin pie spice, and flax seed.  Then stir
into wet ingredients until just moistened.

7. Scoop 1/4 cup into each of 15 well-greased muffin tins.

8. Bake 18-20 minutes.

Nutrition (calculated from recipe ingredients)
———————————————-
 Calories: 158
 Calories From Fat: 51
 Total Fat: 5.9g
 Cholesterol: 0mg
 Sodium: 174.2mg
 Potassium: 182.1mg
 Carbohydrates: 24.8g
 Fiber: 3g
 Sugar: 10.2g
 Protein: 3.4g

                   – – – – – – – – – – – – – – – – – –

Whole Wheat Honey Pumpkin Spice Muffins

Just in time for Thanksgiving, another sweet treat that clocks in at under 150 calories per muffin.

Whole Wheat Honey Pumpkin Spice  Muffins

adapted from a recipe by Colleen Moir

makes 54 muffins

  • 4 1/2  cups       whole wheat pastry flour
  • 1 1/2  cup         packed brown sugar
  • 3      tsp              pumpkin pie spice
  • 1      Tbsp           baking powder
  • 1 1/2  tsp          baking soda
  • 1 1/2  tsp          salt
  • 6                          eggs
  • 28   oz can        pumpkin puree
  • 3/4  cup            light olive oil
  • 1 1/2  cup         honey

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin
pan, or line with paper liners.

2. In a large bowl, stir together the whole wheat flour, brown sugar,
pumpkin pie spice, baking powder, baking soda and salt. Make a well in the
center, and put in eggs, pumpkin, oil and honey. Mix just until the dry
ingredients are absorbed. Spoon into muffin cups so they are about 1/2 full.

3. Bake for 12-14 minutes in the preheated oven, or until the tops spring
back when lightly touched. Cool in the pan before removing from cups.

Nutrition (calculated from recipe ingredients)
———————————————-
Calories: 126
Calories From Fat: 34
Total Fat: 3.8g
Cholesterol: 23.5mg
Sodium: 175.4mg
Potassium: 94.4mg
Carbohydrates: 22.5g
Fiber: 1.7g
Sugar: 14.3g
Protein: 2.3g

Cooking Tip: Adapted from a recipe at allrecipes.com.  Original recipe
contained raisins and walnuts, less pumpkin, more oil.

Recipe Author: adapted from a recipe by Colleen Moir

Author Note: “The goodness of whole wheat flour and pumpkin sweetened with
honey. Plump raisins and chopped walnuts add to the wholesome goodness of
these muffins. Good for breakfast, brunch or snack!”

~~~~~~~~~~~~~~~~~~~~~~~

A note on serving sizes – My muffins are not giant muffins.  My muffins are not mini muffins.  My muffins are a reasonable 1/4-cup-of-batter muffins.  I have no qualms about sending one off to school as a snack but they sure won’t win any ‘my mom bakes the biggest muffins’ contests!