Pumpkin Muffins

Okay...I'm officially the worst CEiMB member! I can not keep up with life, much less blogging. Needless to say, it has been yet another month since I've participated...but today when I realized that I had all of the ingredients on hand for this week's recipe (chosen by Oddball Oven Mitt) and a little extra time, I jumped at the chance.

The muffins are a perfect match for a cool fall morning and a warm cup of coffee. They aren't overly sweet, making them a great breakfast option...but I bet if you topped them with a little cream cheese frosting they would make delicious cupcakes.

Pumpkin Muffins

• Per serving - 205 calories, 7 g fat (1 g saturated), 32 g carbohydrates, 2 g fiber, 5 g protein (exchanges: 2 starches, 1 fat; WW points: 4)
• Notes - I doubled the cinnamon, used maple syrup instead of molasses, swapped Greek yogurt for the buttermilk, and omitted the pumpkin seeds...the reviews said the spices were a little muted...the other changes were because of what I had and didn't have in the house; the recipe is supposed to yield 12 muffins, but after filling 12 I still had leftover batter...so as you can see in the pictures I filled 2 ramekins with about 2 muffins worth of batter...I guess I would have gotten about 16 regular muffins; if you have been reading this blog for a while you already know that my leftover muffins are now in a zip-top bag in my freezer

Cherry Almond Muffins

When I lived in Houston I saved a recipe from the Houston Chronicle for Treebeard's Fresh Pear Cake. I love pears and I found it interesting that the recipe called for soaking the pears in the oil and sugar for an hour before adding the entire mixture to the dry ingredients. But, unless it's a special occasion, I hardly ever bake cakes...it's too tempting to have a whole cake around the house. I do like to turn cake recipes into cupcakes or muffins (built-in portion control!). This recipe sounded like a perfect candidate for muffins...with a few healthy modifications, of course.

For the first go-round, I reduced the sugar by a quarter, replaced a quarter of the oil with skim milk, and swapped half of the flour for whole wheat pastry flour. They were so good! But not quite "light" enough for an everyday snack or breakfast.

This was last fall when pears were in season. But now that it's spring I had to try cherries! And the organic cherries were on sale today at Whole Foods! Perfect!

This time I reduced the sugar by half and replaced half of the oil with applesauce...killing 2 birds with 1 stone. The applesauce is sweet (filling in for the missing sugar) and moist (filling in for the missing oil). I still used half whole wheat flour (this time I used white whole wheat flour).

I also reduced the nuts from 1 cup to just 1/4 of a cup and sprinkled them on top of the muffins instead of stirring them into the batter. That way you still get the toasty crunch of the nuts, but save calories by using less.

Cherries are a perfect match for almonds, so I used almond extract and sliced almonds (instead of the vanilla extract and walnuts in the pear version).

The result? Delish! So moist and perfectly sweetened; the cherries are juicy and the almonds crunchy. And the best part...they are nutritious enough to enjoy for breakfast on a regular basis. I'm going to freeze some for later this week! And this recipe is endlessly adaptable for different fruit/nut/flavor combinations, so if you don't like cherries feel free to experiment!

Cherry Almond Muffins

adapted from Treebeard's Fresh Pear Cake recipe

Makes 20 - 22 muffins

4 cups cherries, pitted and halved

1 cup sugar

1/2 cup canola oil

1/2 cup unsweetened applesauce

1 tablespoon almond extract

3 cups flour (preferably, at least half whole wheat)

2 teaspoons baking powder

1/2 teaspoon salt

2 eggs, lightly beaten

1/4 cup sliced almonds

Combing the cherries, sugar, oil, applesauce, and almond extract in a large mixing bowl. Let stand for 1 hour.

Preheat the oven to 325 degrees. Line muffin tins with 20 - 22 paper liners.

In a medium bowl, whisk together flour, baking powder, and salt.

Add the eggs to the cherry mixture and stir to combine. Add the dry ingredients and stir until just combined (about 10 stirs...don't over mix!).

Divide the batter evenly among the prepared muffin cups (a scant 1/4 cup per muffin...I used a small ice cream scoop). Sprinkle the sliced almonds on top, slightly pressing them into the batter.

Bake for 15 - 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool muffins for 5 minutes in the tins, and then remove them to a wire rack to cool completely.

Freeze some in zip-top bags to reheat for later (and so you don't eat them all at once!).

Per serving - 193 calories, 7 g fat (1 g saturated), 30 g carbohydrate, 2 g fiber, 15 g sugar, 4 g protein (exchanges: 2 starches, 1 fat)

Omega 3's...what you need to know

You've probably heard of them...Omega 3's...they are a hot item in the nutrition world and food industry these days. Lots of products are being fortified (milk, eggs, yogurt, mayonnaise, bread to name a few) and you may know someone taking fish oil supplements...all in the name of omega 3's. But how much do you really know about them??? Here is a summary to get you up to speed.

What are they: Omega 3 fatty acids are polyunsaturated fatty acids that we need in our diet. The three most nutritionally important omega 3's are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). We can not make ALA and must get it through food/supplements. However, our bodies can convert the ALA from our diet into the other 2 - EPA and DHA.

Why you need them: Omega 3's can help lower blood pressure, lower blood triglycerides, and prevent cardiovascular disease...heart attack and stroke (there are other possible benefits too, but more scientific evidence is needed to be sure).

Where you get them: ALA - flaxseed, walnuts (and walnut oil), soybeans, canola oil, and some dark green leafy vegetables; EPA and DHA - mostly from cold-water fish including salmon, tuna, halibut, and herring (and certain types of algae...yum!)

How do I get enough omega 3's? I eat walnuts and flaxseed (ground) in my oatmeal, sometimes use walnut oil when making salad dressing, put walnuts on my salad, cook with canola oil, and try to eat fish (salmon and tuna) often...I could probably do this more! (the American Heart Association recommends fish 2 times per week) I also eat lots of dark green leafy vegetables.

Here is an article on fish oil supplements, omega 3's in the supermarket, and omega 3's in general. For more info you can read this too.

All of the following recipes use salmon/flax/walnuts...enjoy! Dad, this is right up your alley...maybe for a date night??

Alaska Salmon and Three Bean Salad -

• Per serving - 382 calories, 17 g fat (3 g saturated), 27 g carbohydrates, 9 g fiber, 28 g protein (exchanges: 3 ½ fat, 3 ½ protein, 1 starch, 2 vegetable)
• Notes - I would probably add more than 12 cherry tomatoes; you could use Dijon mustard too

Salmon Teriyaki Skewers with Pineapple -

• Per serving - 273 calories, 6 g fat (1 g saturated), 29 g carbohydrates, 2 g fiber, 26 g protein (exchanges: 1 fat, 4 protein, ½ starch, 1 fruit)
• Notes - I only used 2 teaspoons (not tablespoons) of oil to save calories...and I used sesame, but canola would work too; I used rice wine vinegar (which I always have on hand) as opposed to the mirin; I would probably use ½ of a pineapple and add red bell peppers to the skewers instead; keep an eye on the salmon…you don’t want to overcook it!

Grilled Salmon with Mustard Sauce -

• Per serving - 236 calories, 8.5 g fat (1 g saturated), 3 g carbohydrates, 1 g fiber, 36 g protein (exchanges: 1 ½ fat, 5 protein)

Salmon with Sweet & Spicy Rub -

• Per serving - 280 calories, 13 g fat (2 g saturated), 5 g carbohydrates, 1 g fiber, 34 g protein (exchanges: 2 ½ fat, 5 protein)
• Notes - You could serve this with Herbed Lentils with Spinach and Tomatoes; instead of grilling you could use the broiler

One-Pot Salmon with Snap Peas and Rice -

• Per serving - 418 calories, 9 g fat (1 g saturated), 49 g carbohydrates, 2 g fiber, 32 g protein (exchanges: 2 fat, 2 ½ starches, 4 protein, ½ vegetable )
• Notes - If you make this recipe with brown rice instead of white (which would be a good idea), make sure you cook the rice according to the package directions...it will take more water and cooking time; don't use instant rice...it will turn mushy

Oatmeal with Apples, Hazelnuts, and Flaxseed -

• Per serving - 258 calories, 8 g fat (1 g saturated), 36 g carbohydrates, 6 g fiber, 10 g protein (exchanges: 1 ½ fat, 2 ½ starches, ½ milk, ½ fruit)
• Notes - If you're like me and aren't a big fan of hazelnuts, just substitute with any other nut (maybe walnuts to boost the omega 3's!)

Morning Glory Muffins -

• Per serving - 186 calories, 4 g fat (0.5 g saturated), 35 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 fat, 2 ½ starches, ½ fruit)
• Notes - This would be a perfect breakfast if you added a glass of milk or 6 oz of yogurt (for a little protein!) and a piece of fruit…all for around 325 calories!; freeze leftover muffins so you have them on-hand for a quick breakfast; I bake with whole wheat pastry flour...it's a little "softer" than regular whole wheat flour; the wheat bran is optional

Lagniappe...

Happy Mardi Gras!!!

Fall Weather Makes Me Want to Cook _______!

I hope you are all having a great weekend! The weather here has been so pretty...its finally starting to feel like fall! There are so many things I love about fall weather...good hair days (i.e. less humidity), enjoyable night football games, and warm comfort foods! I had chili last night for dinner and I made artichoke soup tonight. I've been cooking with butternut squash and sweet potatoes. I have pomegranates, persimmons, and pears in my kitchen right now. I also baked a fall treat...read ahead to find out what it was.

I passed my Adult Weight Management post-test...so I'm officially certified. I didn't learn anything "ground breaking"...no new magic weight loss secrets to share! I did learn a lot of new counseling techniques and I will use them in the future. I have a new understanding of how and when bariatric surgery, weight loss medications, and meal replacements (bars and shakes) can be used in effort to lose weight. I also realized how FABULOUS San Francisco is and that I can't wait to go back!

The following recipes are going to help you with 3 suggestions I have:

1. Eat more veggies! They are low in calories and high in nutrients/fiber.

I am going to attempt to inspire you to eat more veggies...steamed broccoli and green beans can get old really fast. If you can find a way to make vegetables more appealing you will likely eat more of them and more often. At lunch and dinner, a good idea is to fill ½ of your plate with vegetables...this will displace other more calorie dense things (starches and protein) and help you consume fewer calories.

Here and here are some more veggie ideas.

2. Have a starch free lunch on some days.

Starch...meaning bread, pasta, rice, potatoes, etc. Salads at lunch are a good tip. If you have a starch free lunch (like a salad), you will have left-over starches when you get to dinner (that is if you count starches). And then you can enjoy whole wheat pasta, brown rice, quinoa, or a whole wheat dinner roll with the rest of your family. Another good "starch-free" meal is an omelet or frittata made with sautéed veggies, egg whites, and reduced-fat cheese (I love having omelets at non-breakfast meals).

The salad recipe for the week was emailed to me by a LifeTime Fitness TWL participant and looks really good. Its a spinach salad...I'm sure you don't need me to tell you how good spinach is for you, but if you want to read more about it and other greens, read this.

3. Have dairy (yogurt, cottage cheese, milk, or dairy-substitute...soy yogurt, soy milk, etc.) and fruit for snacks.

The recipe for "Very Berry Salad" looks really good. I make something similar to this every week; I make it ahead of time on the weekend and eat it all week. The fruit provides you with carbohydrates for energy and the dairy adds protein to keep you satisfied for longer!

Spinach Salad with Warm Maple Dressing -

• Per serving - 164 calories, 12 g fat (2 g saturated), 12 g carbohydrate, 2 g fiber, 4 g protein (exchanges: 1 ½ fat, 2 vegetable)
• Notes - I think this would be good with chopped red bell pepper and diced apple or pear…and add some lean protein to complete the meal (chicken, tuna, beans)

Very Berry Salad -

• Per Serving - 83 calories, 0 g fat (0 g saturated), 20 g carbohydrate, 4 g fiber, 2 g protein (exchanges: 1 ½ fruit)
• Notes - Eat this as is, or for a satisfying snack, add some protein with low-fat yogurt, cottage cheese, or ricotta cheese. This would be good with other types of fruit too…use what is in season (obviously berries aren't really in season right now, so maybe apples, pears, grapes, and pomegranate) and save money!

Asian Cucumber Salad -

• Per Serving - 52 calories, 2.4 g fat (0.3 g saturated), 5.8 g carbohydrate, 1 g fiber, 1.3 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Keep the Asian theme, and serve with Soy Glazed Salmon (or tuna)

Baby Spinach with Pine Nuts -

• Per Serving - 51 calories, 3.5 g fat (0.5 g saturated), 3.7 g carbohydrate, 2 g fiber, 2.6 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Serve with baked chicken or pork tenderloin

Roasted Broccoli and Cauliflower -

• Per Serving - 67 calories, 4.2 g fat (0.8 g saturated), 6 g carbohydrate, 2.4 g fiber, 3 g protein (exchanges: 1 fat, 1 vegetable)
• Notes - I've made this before and added a little whole grain mustard and lemon juice too...I was inspired by this recipe (but without all of the butter!)

Barley with Shiitakes and Spinach -

• Per Serving - 172 calories, 3.3 g fat (0.9 g saturated), 26.7 g carbohydrate, 6.7 g fiber, 8.6 g protein (exchanges: ½ fat, ½ protein, 1 starch, 2 vegetable)
• Notes - Barley is a whole grain...if you can't find quick cooking barley, just buy what you can find and cook it a little longer (pearl barley is easier to find and is usually on the rice isle or the cereal isle near the oats)

Broccoli With Dijon Vinaigrette -

• Per Serving - 52 calories, 1.7 g fat (0.2 g saturated), 7.6 g carbohydrate, 4.1 g fiber, 4 g protein (exchanges: fat, 1 vegetable)

Brussels Sprouts with Pecans -

• Per Serving - 82 calories, 3 g fat (0.8 g saturated), 12.6 g carbohydrate, 3.9 g fiber, 3.6 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - I love Brussels sprouts and get so excited when they are in season! If you've never had a shredded Brussels sprout dish, you should try this

Carrot Coins with Maple-Balsamic Browned Butter -

• Per Serving - 86 calories, 3.1 g fat (1.8 g saturated), 14.5 g carbohydrate, 3.4 g fiber, 1.1 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - According to Cooking Light, this recipe tastes best when you start with whole carrots...the peeling and slicing should take you less than five minutes

Green Beans and Pan-Roasted Red Onions -

• Per Serving - 66 calories, 2 g fat (0.4 g saturated), 10.8 g carbohydrate, 2.4 g fiber, 2.2 g protein (exchanges: ½ fat, 1 ½ vegetable)
• Notes - The actual recipe says the serving size is 1/2 cup, but I think you should have at least 1 cup...so I doubled the nutrition info above

Quick Eggplant and Tomato Sauté -

• Per Serving - 46 calories, 2.4 g fat (0.3 g saturated), 5.5 g carbohydrate, 2.1 g fiber, 1 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - This would be good over whole wheat pasta!

Lagniappe...


I love the fall because I love cooking with pumpkin. This weekend I made pumpkin walnut muffins (with whole wheat pastry flour) and they are delicious! This isn't the recipe I used, but Ellie's looks just as good! If you make them, freeze most of them (after they are baked) so you don't eat them all at once! You could omit the pumpkin seed topping or substitute walnuts or pecans. Make sure you buy canned pumpkin and not pumpkin pie filling. Perfect for breakfast with a glass of milk!

Per serving - 205 calories, 7 g fat (1 g saturated), 32 g carbohydrates, 2 g fiber, 5 g protein (exchanges: 2 starches, 1 fat)