Makes 16
Whole wheat pastry flour combines with apples, raisins, carrots, coconut and walnuts in these nutritious and satisfying muffins. You can also try our Gluten-free Morning Glory Muffins.
Ingredients
1 1/3 cups whole wheat pastry flour
1/2 cup sugar
1/4 cup packed natural brown sugar
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
2 eggs
2/3 cup canola oil
1 teaspoon vanilla extract
1 Fuji apple, cored, peeled and diced
1/2 cup seedless raisins
1/2 cup grated carrots
1/2 cup walnuts, finely chopped
1/4 cup plus 2 tablespoons dried flaked unsweetened coconut, divided
Method
Preheat oven to 350°F. In a large bowl, mix together flour, sugar, brown sugar, baking soda, cinnamon and salt; break up any brown sugar lumps with your fingers or a wooden spoon.
In a separate bowl, whisk together eggs, oil and vanilla, then add to flour mixture and stir just until combined. Add apples, raisins, carrots, walnuts and 1/4 cup of the coconut and stir gently until well combined.
Spoon batter into 16 paper-lined muffin tins, filling each about 2/3 full. Top evenly with remaining 4 teaspoons coconut and bake for 25 to 30 minutes, or until cooked through.
Tips: Substitute 1/2 cup apple sauce for 1/3 cup of the oil.
Use currants instead of raisins
reduce the sugar by using the brown sugar and just half the white sugar, or you can leave the white sugar out completely.
or sub with 1/2 C pure maple syrup and 1/4 C nutra farmed(sweeter) brown rice syrup
substitute coconut flakes with flaxseed meal
Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Tuesday, October 13, 2009
Sunday, October 11, 2009
Oats and Coconut Milk Pudding
Ingredients
1/4 to 1/2 cup Whole rolled oats (Quick cooking kind)
*1/4 cup Jaggery ,grated[available in most Asian stores)
1/2 cup to 1 cup Water (depending on the amount of oats)
1 cup(about 4 ounce) Lite Coconut Milk
Roasted nuts and dried fruits for garnish
Cashew nuts, broken into small pieces – 3 tablespoons (Optional)
Raisins – 2 tablespoons (Optional)
cardamom powder – 1/4 teaspoon (Optional)
*If Jaggery is hard to find use 2 tablespoon brown or white sugar,or 3 teaspoon Agave nectar.
Method
In a heavy bottom sauce pan add the jaggery ,oats and water.Bring to a slow boil and cook until oats are softened.Reduce the heat and add the coconut milk,let simmer for 4-5 minutes until thick and creamy.Serve warm ,garnish with roasted nuts and dried fruits.
In a heavy bottom sauce pan add the powdered jaggery and water.Once the jaggery dissolves completely, pour this syrup slowly into another vessel so the impurities in the jaggery will remain in the bottom of the sauce pan itself. Now clean the sauce pan and transfer the syrup back to the sauce pan itself. Let this syrup boil for 2 minutes. Now add the oats to the syrup and let it boil for another 3 minutes. By this time the oats would have cooked. Now add the coconut milk to the oats/jaggery mixture and combine it well. Once it boils, switch off the stove.In a small frying pan add the coconut oil. Once it heats add the cashew pieces and raisins and fry until golden brown. Add this and the cardamom powder to the oats pradhaman.
Those who have ate oatmeal (or oats kanji) would know that oats tends to get sticky. I think toasting the oats in a dry skillet for 2 minutes before adding it to the jaggery syrup would make it less gooey.
1/4 to 1/2 cup Whole rolled oats (Quick cooking kind)
*1/4 cup Jaggery ,grated[available in most Asian stores)
1/2 cup to 1 cup Water (depending on the amount of oats)
1 cup(about 4 ounce) Lite Coconut Milk
Roasted nuts and dried fruits for garnish
Cashew nuts, broken into small pieces – 3 tablespoons (Optional)
Raisins – 2 tablespoons (Optional)
cardamom powder – 1/4 teaspoon (Optional)
*If Jaggery is hard to find use 2 tablespoon brown or white sugar,or 3 teaspoon Agave nectar.
Method
In a heavy bottom sauce pan add the jaggery ,oats and water.Bring to a slow boil and cook until oats are softened.Reduce the heat and add the coconut milk,let simmer for 4-5 minutes until thick and creamy.Serve warm ,garnish with roasted nuts and dried fruits.
In a heavy bottom sauce pan add the powdered jaggery and water.Once the jaggery dissolves completely, pour this syrup slowly into another vessel so the impurities in the jaggery will remain in the bottom of the sauce pan itself. Now clean the sauce pan and transfer the syrup back to the sauce pan itself. Let this syrup boil for 2 minutes. Now add the oats to the syrup and let it boil for another 3 minutes. By this time the oats would have cooked. Now add the coconut milk to the oats/jaggery mixture and combine it well. Once it boils, switch off the stove.In a small frying pan add the coconut oil. Once it heats add the cashew pieces and raisins and fry until golden brown. Add this and the cardamom powder to the oats pradhaman.
Those who have ate oatmeal (or oats kanji) would know that oats tends to get sticky. I think toasting the oats in a dry skillet for 2 minutes before adding it to the jaggery syrup would make it less gooey.
Oatmeal Protein Pancakes
Serves 2.
These easy, high-protein and high-fibre pancakes provide a fantastic start to your day, or make a terrific afternoon snack (pop a leftover pancake into the toaster).
Ingredients
1 cup rolled oats
1 cup 1% cottage cheese
2 tsp vanilla
8 egg whites (1 cup. I buy the "Simply Egg Whites" when I'm going to make this recipe)
Variations
Peanut butter: add a tablespoon or two of peanut butter before blending
Blueberry: add 1/2 cup of blueberries and a tbsp of lemon zest to the batter after blended
Chocolate chip: add 1/2 cup of chocolate chips to the batter after blended
Pecan flax: add 1/2 cup of chopped pecans and 2 tbsp of flaxmeal to the batter after blended; if batter is too thick, add a bit of milk or water to make it the right consistency before cooking.
Method
Blend all ingredients in a blender until mixture is smooth. (If you're using a variation as listed above, make sure you add your ingredients at the right time.)
Heat a non-stick skillet or griddle to medium heat. Cook the pancake batter about a 1/4 cup at a time until done. I like to keep the finished ones in an 0ven-safe dish with the oven at its lowest setting to keep them warm.
Serves with sliced fruit and topped with yogurt and a drizzle of maple syrup.
These easy, high-protein and high-fibre pancakes provide a fantastic start to your day, or make a terrific afternoon snack (pop a leftover pancake into the toaster).
Ingredients
1 cup rolled oats
1 cup 1% cottage cheese
2 tsp vanilla
8 egg whites (1 cup. I buy the "Simply Egg Whites" when I'm going to make this recipe)
Variations
Peanut butter: add a tablespoon or two of peanut butter before blending
Blueberry: add 1/2 cup of blueberries and a tbsp of lemon zest to the batter after blended
Chocolate chip: add 1/2 cup of chocolate chips to the batter after blended
Pecan flax: add 1/2 cup of chopped pecans and 2 tbsp of flaxmeal to the batter after blended; if batter is too thick, add a bit of milk or water to make it the right consistency before cooking.
Method
Blend all ingredients in a blender until mixture is smooth. (If you're using a variation as listed above, make sure you add your ingredients at the right time.)
Heat a non-stick skillet or griddle to medium heat. Cook the pancake batter about a 1/4 cup at a time until done. I like to keep the finished ones in an 0ven-safe dish with the oven at its lowest setting to keep them warm.
Serves with sliced fruit and topped with yogurt and a drizzle of maple syrup.
Friday, January 16, 2009
Ful Medames - Egyptian Fava Beans
ul medames is a popular breakfast dish in Egypt. It is served usually with a fried egg and pita bread. The pita bread is sometimes used as a scoop for the fava beans. Ful medames dates back to ancient Egypt.
Ingredients:
1 1/2 lbs of dried fava beans or broad beans
2 cloves crushed garlic
1 tablespoon lemon juice
1/4 cup olive oil
1/2 teaspoon cumin
Preparation:
Soak beans overnight in water.
Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender.
Drain and place in medium bowl. Add remaining ingredients. Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together.
Serve hot with a fried egg and pita bread.
Ingredients:
1 1/2 lbs of dried fava beans or broad beans
2 cloves crushed garlic
1 tablespoon lemon juice
1/4 cup olive oil
1/2 teaspoon cumin
Preparation:
Soak beans overnight in water.
Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender.
Drain and place in medium bowl. Add remaining ingredients. Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together.
Serve hot with a fried egg and pita bread.
Fatteh
This traditional Lebanese breakfast and lunch is a special treat. Tasty and unique fatteh may be prepared in a variety of ways. Here we offer the simplest.
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
Monday, November 17, 2008
Healthy Muffin
(serves 12)
1 1/2 cup oat bran
1 cup egg whites (from container) or 6 egg whites
1/2 cup canned pumpkin
1/2 cup applesauce w/ cinnamon
2 Tbs. peanut butter (all-natural is best)
extra dash of cinnamon & nutmeg
3 tablespoons (or 2 long squeezes) of honey
1 banana, mashed
1 cup frozen blueberries
extra peanut butter (to spread on top before eating)
Preheat oven to 375 degrees. Mix all ingredients together until well blended. Add the blueberries at the very end so they don’t get too mashed up.Bake at 375 degrees for 20 minutes. Let muffins cool on rack. Spreak some peanut butter on them before eating. Store in refrigerator.
1 1/2 cup oat bran
1 cup egg whites (from container) or 6 egg whites
1/2 cup canned pumpkin
1/2 cup applesauce w/ cinnamon
2 Tbs. peanut butter (all-natural is best)
extra dash of cinnamon & nutmeg
3 tablespoons (or 2 long squeezes) of honey
1 banana, mashed
1 cup frozen blueberries
extra peanut butter (to spread on top before eating)
Preheat oven to 375 degrees. Mix all ingredients together until well blended. Add the blueberries at the very end so they don’t get too mashed up.Bake at 375 degrees for 20 minutes. Let muffins cool on rack. Spreak some peanut butter on them before eating. Store in refrigerator.
Tosca Reno's Applesauce Pumpkin Muffins
From Eat Clean Cookbook, by Tosca Reno.
(makes 12 muffins)
1 cup (240 ml) old fashioned oatmeal, not instant
½ cup (125 ml)unsweetened applesauce
½ cup (125 ml) canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tablespoons + 1 teaspoon (35 ml) canola oil
1 tablespoon (15 ml) double acting baking powder
½ teaspoon (2.5 ml) baking soda
1 teaspoon (5 ml) cinnamon
¼ teaspoon (1.25 ml) ground nutmeg
1 teaspoon (5 ml) pumpkin pie spice
½ cup (125 ml) milk or milk alternative or ½ cup (125 ml) apple juice
½ cup (125 ml) amaranth or quinoa flour or flour of your choice
¼ cup (60 ml) whole wheat flour
¼ cup (60 ml) maple sugar flakes
½ cup (125 ml) dried cranberries or raisins (optional)
Preheat oven to 375oF (190oC). Line muffin pan with paper or silicon liners or coat with non-fat cooking spray. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. Measure and mix all dry ingredients. Make a well in the center of dry ingredients and pour wet ingredients into dry. Add dried fruit if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.
Alternative: If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato for 3-5 minutes (depending on your microwave) and let cool. Remove the skin and mash the flesh. Measure out the required quantity. Voila!
(makes 12 muffins)
1 cup (240 ml) old fashioned oatmeal, not instant
½ cup (125 ml)unsweetened applesauce
½ cup (125 ml) canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tablespoons + 1 teaspoon (35 ml) canola oil
1 tablespoon (15 ml) double acting baking powder
½ teaspoon (2.5 ml) baking soda
1 teaspoon (5 ml) cinnamon
¼ teaspoon (1.25 ml) ground nutmeg
1 teaspoon (5 ml) pumpkin pie spice
½ cup (125 ml) milk or milk alternative or ½ cup (125 ml) apple juice
½ cup (125 ml) amaranth or quinoa flour or flour of your choice
¼ cup (60 ml) whole wheat flour
¼ cup (60 ml) maple sugar flakes
½ cup (125 ml) dried cranberries or raisins (optional)
Preheat oven to 375oF (190oC). Line muffin pan with paper or silicon liners or coat with non-fat cooking spray. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. Measure and mix all dry ingredients. Make a well in the center of dry ingredients and pour wet ingredients into dry. Add dried fruit if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.
Alternative: If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato for 3-5 minutes (depending on your microwave) and let cool. Remove the skin and mash the flesh. Measure out the required quantity. Voila!
Body For Life Pancakes or Muffins (Shannycakes)
4 egg whites
1/4 C cottage cheese
1/2 C oats
four packets of Splenda
1 tsp cinnamon
1 tsp vanilla
Blend in a blender until cottage cheese is smooth. Cook on a Pam-sprayed skillet like pancakes and enjoy! You can also make these into muffins by pouring batter halfway into cups of a muffin tin and baking at 350 degrees for 25 minutes.
Variations:
Banana Shannycakes: Add a 1/2 banana and cut the oatmeal to 1/3C.
Chocolate Almond Shannycakes: Omit cinnamon and add 2 Tbsp unsweetened cocoa, two extra packets of Splenda, and 1 tsp almond extract. Increase vanilla by 1/2 tsp.
Apple Pie Shannycakes: Cut oats to 1/3 C, add 1/2 jar of pureed apples (baby food) and add 1/4 tsp of nutmeg
Pumpkin Shannycakes: Add 1/4 C canned pumpkin, 1/2 tsp nutmeg, 1/8 tsp of ginger and 1/8 tsp of cloves.
1/4 C cottage cheese
1/2 C oats
four packets of Splenda
1 tsp cinnamon
1 tsp vanilla
Blend in a blender until cottage cheese is smooth. Cook on a Pam-sprayed skillet like pancakes and enjoy! You can also make these into muffins by pouring batter halfway into cups of a muffin tin and baking at 350 degrees for 25 minutes.
Variations:
Banana Shannycakes: Add a 1/2 banana and cut the oatmeal to 1/3C.
Chocolate Almond Shannycakes: Omit cinnamon and add 2 Tbsp unsweetened cocoa, two extra packets of Splenda, and 1 tsp almond extract. Increase vanilla by 1/2 tsp.
Apple Pie Shannycakes: Cut oats to 1/3 C, add 1/2 jar of pureed apples (baby food) and add 1/4 tsp of nutmeg
Pumpkin Shannycakes: Add 1/4 C canned pumpkin, 1/2 tsp nutmeg, 1/8 tsp of ginger and 1/8 tsp of cloves.
Regular Plain Oatmeal Pancakes
(serves 3)
Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
Carolyn's Breakfast Pancakes
From Pattycake.ca
2 egg whites (or 1 whole egg)
2 tbsp protein powder (soy or whey)
1 tbsp ground flax seed
1/3 cup oats (or gluten-free oats)
1 tsp vanilla
Cinnamon
Pinch of sea salt
Raisins (1 or 2 tbsp)
Pinch of Stevia (natural sweetener)
1 tbsp water
Mix this all together. Heat a small pan and lightly spray with olive oil. Drop gooey mixture on like you would pancake batter and spread out over pan. Cover with lid and cook for a few minutes, flip, remove cover and cook till other side is also golden brown.
Cool on baking racks and freeze if necessary.
Be creative! Variations could include the addition of sesame seeds,hemp seeds, or other seeds. Substitute dried cranberries for the raisins. Place on top in decorative patterns before flipping for added fun.
2 egg whites (or 1 whole egg)
2 tbsp protein powder (soy or whey)
1 tbsp ground flax seed
1/3 cup oats (or gluten-free oats)
1 tsp vanilla
Cinnamon
Pinch of sea salt
Raisins (1 or 2 tbsp)
Pinch of Stevia (natural sweetener)
1 tbsp water
Mix this all together. Heat a small pan and lightly spray with olive oil. Drop gooey mixture on like you would pancake batter and spread out over pan. Cover with lid and cook for a few minutes, flip, remove cover and cook till other side is also golden brown.
Cool on baking racks and freeze if necessary.
Be creative! Variations could include the addition of sesame seeds,hemp seeds, or other seeds. Substitute dried cranberries for the raisins. Place on top in decorative patterns before flipping for added fun.
Monica Brant Pancake
4-5 Egg whites
1/4 cup Nonfat cottage cheese
3 ounces Extra firm low fat tofu (abt 1/2 cup)
1/2 cup Old Fashioned oatmeal
Optional:
1/2 scoop Berry flavored with protein
Blend ingredients together.Add vanilla or almond extract, cinnamon and nutmeg. Cook batter like pancakes flipping when the cake bubbles in pan (use nonsticking cooking spray).Add either butter, butter spray or Smart Beat or nothing at all
1/4 cup Nonfat cottage cheese
3 ounces Extra firm low fat tofu (abt 1/2 cup)
1/2 cup Old Fashioned oatmeal
Optional:
1/2 scoop Berry flavored with protein
Blend ingredients together.Add vanilla or almond extract, cinnamon and nutmeg. Cook batter like pancakes flipping when the cake bubbles in pan (use nonsticking cooking spray).Add either butter, butter spray or Smart Beat or nothing at all
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