Banana Apple Pumpkin Muffins

Part 2 of making brinner was baking these muffins. The girls just raved at how flavourful and moist they came out and gluten&eggyolk-free Sophia was even able to enjoy them.

INGREDIENTS

  • 1 1/4 cup large flake oats
  • 1/2 cup oat bran
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 3/4 teaspoon stevia powder
  • 1 cup pumpkin puree
  • 1 ripe medium banana, peeled and mashed
  • 1/2 cup plain low-fat yogurt
  • 1/4 cup honey or maple syrup
  • 1/4 cup vegetable oil
  • 2 egg whites (or 1 whole egg)
  • 1 tsp vanilla extract
  • 1 green apple, chopped
  • 2 tbsp orange zest (optional)

DIRECTIONS

  • Grind oats into a flour in a food processor.
  • Mix all dry ingredients in a large bowl.
  • Mix all wet ingredients, expect for chopped apple and orange zest, in a medium bowl.
  • Add wet mixture to dry ingredients and stir until moist. Fold in apples.
  • Distribute batter into 12 silicone muffin cups or muffin tin. Sprinkle with orange zest.
  • Bake at 375 degrees Fahrenheit for 20 minutes or until an inserted toothpick comes out clean.
  • Remove from oven, let cool for 5 minutes and enjoy!

NUTRITIONAL INFORMATION

Makes 12 servings.

Per serving: 143 calories, 22 g carbs, 10 g sugar, 6 g fat, 4 g protein, 3 g fibre

Red Pepper Egg Cups

Last night the girls came over for brunch… though it was dinnertime… so really it was brinner, or a dunch… whatever it was, it was darn delicious. We had a super fun time cooking, catching up and sharing healthy secrets. Sophia in particular brought over these amazing gluten-free brownies made from black eyed peas, which I will definitely be trying out in my own kitchen in the near future. My contributions to the evening were banana apple pumpkin muffins and these roasted red pepper egg cups – a total experiment that turned out beautifully. The roasted red peppers softened right up and caramelized into a certain sweetness that complimented the savoury attributes of the onions, spinach, egg and cheese.

INGREDIENTS

  • 2 large red bell peppers
  • 4 whole eggs (or 8 egg whites)
  • 1/4 cup chopped onions
  • 1/4 cup chopped spinach
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper to taste

DIRECTIONS

  • Cut peppers in half height-wise, seed and arrange on baking sheet covered in aluminum foil.
  • Crack an egg into each half.
  • Top with onions, spinach, cheese, salt and pepper.
  • Bake at 375 degrees Fahrenheit for 20 minutes.
  • Remove from oven and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 119 calories, 7 g carbs, 3 g sugar, 7 g fat, 9 g protein, 2 g fibre

Along with our delectable eggs we enjoyed this beautiful fruit salad compliments of Sophia and a fresh batch of gluten-free Banana Apple Pumpkin Muffins.

Tofu Pumpkin Pie with Whole Wheat Crust

Dave absolutely loves pumpkin pie – he’d eat the entire thing in one sitting if I let him – so I thought I’d treat him over the weekend with a healthy experiment: tofu pumpkin pie. Surprisingly, there isn’t even the slightest taste of tofu in this dessert; it really could fool anyone!

I’ll admit I was a little intimidated making my first pie, but this was actually really easy (partly since the filling is a dump-all-into-a-blender type).

The Whole Wheat Crust

I was quite lucky to find whole wheat pastry flour at my neighbourhood grocer – the big guys don’t normally carry it. Whole wheat pastry flour is supposed to be better for lighter baked goods. It has slightly less protein (thus less gluten) than all purpose flour which allows it to achieve a flakier texture.

This is my first attempt at making a pie crust, and I must say, I didn’t do too bad a job. The crust can be used for sweet or savoury pies or quiche.

INGREDIENTS

  • 1 cup whole wheat pastry flour
  • 2 tsp coconut palm sugar
  • 3/4 tsp salt
  • 4 tbsp vegetable oil
  • 3 tbsp 2% evaporated milk (or 5 tbsp milk)

DIRECTIONS

  • Place all ingredients in a medium bowl and mix (hands work best) until moistened.
  • Form dough into a ball and roll out to 0.5 cm onto a floured countertop.
  • Carefully peel crust from countertop and place into greased 9 inch pie dish.
  • Pat down starting in centre moving out to sides.
  • Set aside and wait for pie filling!

NUTRITIONAL INFORMATION 

Makes 8 servings.

Per serving:

124 calories, 13 g carbs, 1 g sugar, 7 g fat, 2 g protein, 2 g fibre

The Tofu Pumpkin Filling

With simply pumpkin, tofu, a bit of sugar and spices, this filling is vegan-friendly. Though I added evaporated milk to the crust, the pie can be made vegan if you use a vegan crust.

INGREDIENTS

  • 1 – 16 ounce can pureed pumpkin
  • 1 package (85 g) soft tofu
  • 1/3 cup coconut palm sugar
  • 3/4 tsp stevia powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1 unbaked pie crust

DIRECTIONS

  • Preheat oven to 450 degrees Fahrenheit
  • Place all ingredients, expect for the pie crust, into a blender and puree.
  • Pour contents into pie crust.
  • Bake for 15 minutes, reduce oven temperature to 350 degrees and bake for another 25 minutes or until an inserted toothpick comes out clean.
  • Let pie cool completely before serving. Plate and add a dollop of greek yogurt on top. Enjoy!

NUTRITIONAL INFORMATION

Makes 8 servings.

Per serving (excluding crust):

81 calories, 15 g carbs, 2 g sugars, 1 g fat, 3 g protein, 1 g fibre

205 calories for a piece of pie is pretty good in my mind!

Crustless Roasted Pepper Potato Quiche and Baked Asparagus

Though I absolutely adore eggs, I never make them in the morning as Dave and I make the most amazing steel cut oats breakfast EVER (so good we can’t go a day without them – I’ll post the recipe some day), so I’ve had to incorporate quiches and frittatas into the dinner menu instead!

This one was a bit of work dealing with the peppers, but so worth it in the end!

INGREDIENTS

For the quiche:

  • 1 red bell pepper, seeded and halved
  • 1 orange or yellow bell pepper, seeded and halved
  • 1 small red onion, thinly sliced
  • 2 tsp mined garlic
  • 1 tbsp olive oil
  • 3 medium potatoes, sliced 1/4″ thick
  • 4 eggs
  • 1/2 cup 2% evaporated milk
  • 1 cup shredded low fat cheddar cheese
For the asparagus:
  • 1 bunch asparagus spears
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • salt & pepper to taste

DIRECTIONS

Quiche:

  • Place peppers inside down on baking sheet sprayed in cooking oil. Toss onions and garlic in olive oil and distribute over another baking sheet sprayed in cooking oil.
  • Broil on high (onions for 5 minutes, peppers until charred and blistered – careful with this: I set off my smoke detector! Open some windows I guess…). Remove onions from oven and set aside in medium bowl.
  • Set oven temperature to 375 degrees Fahrenheit. Removed peppers from oven and let cool until safe to touch. Peel off skin with parring knife and slice peppers into thin strips. Mix peppers in with onions.
  • Steam potatoes for 10-12 minutes until cooked through.
  • Assemble quiche: layer half the potatoes on bottom of quiche pan sprayed in cooking oil, followed by half onion pepper mixture and half cheese. Repeat.
  • Whisk eggs and milk together and pour over quiche.
  • Bake for 35-40 minutes until cooked through. Let cool for at least 10 minutes before serving.
Asparagus:
  • While quiche is cooking, toss asparagus, oil, garlic powder, salt and pepper together and arrange on baking sheet.
  • With 10 minutes left on quiche cooktime add asparagus to oven. Flip asparagus after 10 minutes when removing quiche. Let cook for 10 more minutes while quiche cools. Serve quiche and asparagus together and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings of quiche.

Per serving:

Calories 289

Carbs 30 g

Sugars 8 g

Fat 11 g

Protein 19 g

Fiber 4 g

Chicken en Papillote with Garden Vegetables

Flipping through a recent edition of Women’s Health Magazine I decided to try this recipe out for the simple reason that it’s a whole meal cooked in one clean convenient package.

INGREDIENTS

  • 4 chicken breasts
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 lemon, sliced thinly
  • 1 medium zucchini, halved and cut into 1 inch segments
  • 16 baby carrots
  • 16 cherry tomatoes, quartered
  • 16 asparagus spears, trimmed
  • 16 slices of white mushrooms
  • 1/4 cup basil, chopped
  • 3/4 cup white wine
  • 2 tbsp olive oil

DIRECTIONS

  • Preheat oven to 425 degrees Fahrenheit.
  • Place each chicken breast in the centre of a 14-inch square piece of parchment paper. Layer lemon, zucchini, carrots, tomatoes, asparagus, mushrooms and basil evenly over each breast. Sprinkle each breast with wine and olive oil.
  • Fold parchment paper to close and arrange packages on baking sheet. Bake 14 to 16 minutes (or longer depending on size of breasts).
  • Place each package on dinner plate and serve closed.

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving:

Calories 360

Carbs 13 g

Fat 12 g

Protein 41 g

Fiber 5 g

Chili Kale Chips

No, these aren’t really chips, nor are they chili, but they are healthy, darn tasty, and satisfy that craving for a crunchy snack.

INGREDIENTS

  • 1 bunch kale
  • 1 tbsp olive oil or olive oil spray
  • chili powder to taste
  • salt to taste

DIRECTIONS

  • Preheat oven to 350 degrees F (175 degrees C).
  • Wash kale, remove firm stems and tear into bite size pieces. If using oil, shake kale pieces and oil in a ziplock bag.
  • Spread kale out on cookie sheet lined with parchment paper. Spray with olive oil if not added earlier.

  • Add chili powder and salt to taste.
  • Bake for 10-15 until edges brown. Be sure not to under bake or chips will come out chewy.

Would love to hear what you think!

Healthy Apple Pumpkin Muffins

I’m in no way a blogger, but made this made these muffins today, took a bite and though they were so darn delicious that it must be shared. It’d be selfish if I didn’t! And who knows, maybe I’ll actually take to like this blogging thing…

I found this recipe here, but made a few changes. My mother had recently been down in Florida and brought back some coconut palm sugar for me. It’s a one-to-one substitute for sugar, but is low on the glycemic index so it doesn’t spike your blood sugar and make you crave sugar half an hour later, though I can’t guarantee that you won’t be craving another one of these muffins after you try one… I’m guilty of wolfing down two in about four minutes…

Image

Sorry about the terrible photo, I wasn’t planning on making a post, so I only used my phone to snap this one.

INGREDIENTS

  • 2 1/2 cups rolled/flake oats
  • 1/2 cup coconut palm sugar (or sugar, agave nectar or honey, you choose!)
  • 1/4 cup stevia (I use this one, which isn’t pure stevia, so cut back as necessary if you have the concentrated stuff)
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ground cloves
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 cup canned pumpkin puree
  • 1/4 cup vegetable oil
  • 1/4 cup applesauce
  • 1 tsp vanilla extract
  • 1/3 cup plain nonfat greek yogurt
  • 2 cups peeled, cored and chopped apple

DIRECTIONS

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Grind oats into a flour in a food processor or blender.
  3. In a large bowl, stir together oat flour, sugar, stevia, spices, baking soda and salt. In a separate bowl, mix together eggs, pumpkin, oil, applesauce, vanilla and greek yogurt. Add pumpkin mixture to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into 12 muffin cups.
  4. Bake in for 40 minutes, or until a toothpick inserted into a muffin comes out clean.

Makes 12 servings.

NUTRITIONAL INFORMATION

Per muffin:

Calories   183

Carbs 26 g

Sugar 8g

Fat 7g

Protein 5g

Fiber 3g

Would love to hear what you think!