Archive for August, 2011
The better your food tastes, the higher likelihood you have at succeeding at your fitness goals. Sometimes it is not just taste, but time that is a factor. I have been eating steel-cut oatmeal for breakfast every day for quite some time. I enjoy the taste, especially with some blueberries and the occasional scoop of vanilla protein mixed in. The problem for me is time. I wake up as early as 4:00am to get to my first client at 5, so between packing up my meals, showering, the other 2 S’s, and sometimes even hitting snooze, I just don’t always have time to prepare oats… And then my wife got on a baking kick that changed everything!
Lilia started baking muffins on the weekends for fun and when I asked her to create a healthy version for my subscribers, the challenge was on! I am sharing my favorite muffin recipe so far (there have been several versions) and will also share a couple of side notes:
- 1 cup Oat Bran
- 1 cup Steel Cut Oats (blended in food processor until it looks more like oat bran)
- 3/4 cup Flax Seed Meal (helps keep moist and adds healthy Omega-3’s)
- 3 medium Bananas (7″)
- 2 medium Yellow Peaches (also helps keep muffins moist. You can sub for 1 more banana)
- 5 tbsp Honey (or Agave Syrup for Bee lovers)
- 1 lg Egg
- 1/4 cup Greek Yogurt (protein!)
- 1/4 cup water (or less… just until you have a good consistency)
- 1 tsp Baking Soda
- 1 tsp Baking Powder
- 1/2 tsp Sea Salt
- “a pinch” of Apple Pie Spice, or to taste.
Preheat oven to 350 degrees F. Mix together flax meal, fruit, yogurt, water, honey. Combine oats, oat bran, spice, baking soda, salt, then stir into the wet mixture. Spoon into muffin pan (use Pam or lightly grease first!) DO NOT USE MUFFIN PAPERS, AS THEY WILL STICK!!! Bake for 20-25 minutes. This makes about 14 muffins.
Note: You can use 2 cups oat bran instead of 1 cup oat bran & 1 cup oat meal. This will drop the muffin to 145 calories and add 1 gram of fiber! You can also use 2 cups oats if you prefer a heartier consistency.
3.5 g Fat (Omega-3’s)
26 g Carbohydrates (Same as 1 serving oatmeal!)
10 g Sugar (You can substitute some of the honey for Stevia or Splenda to cut down on the sugar a bit… currently you get 6g sugar from the honey)
4 g Fiber
6 g Protein
I still get all the benefit of my oatmeal in the mornings, except now it is not only more convenient, but better tasting too! If you have any variations of this recipe that you want to share, please do!
I know I have been pretty quiet on here lately, but don’t think I’ve forgotten about you! I have been working on some recipes like 10-Bean Soup (pictured), and Peach-Banana Oat Bran Muffins!
I have also been receiving recipes from clients and friends that I am trying out and planning to share with you all. This includes Poppy’s Chili, which is award winning and one of my favorites! Stay tuned!
Do you have a favorite (healthy) recipe that you would like to share? Please feel free to send your favorite recipes to Johnsanchez0@gmail.com
Also coming soon:
What is a “plateau” ? How do I know what to tweak to get my momentum back?
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