Archives for category: cookies and muffins

2013-02-12 14.07.20This is a very easy bar to make. There is no baking, barely any prep time and only four ingredients. For those of you with food allergies, they are gluten-, dairy-, and egg-free. For more flavours, check out this awesome blog (from where I adapted this recipe). Makes 6 bars.

Ingredients:

1 cup dried, unsweetened pineapple

Warm water for soaking

1 cup cashews (I used blanched almonds)

1/3 cup unsweetened coconut flakes

1 tsp lemon zest

Directions:

Soak the pineapple in warm water for 5-10 minutes. Drain. Add all ingredients (except water) to a food processor and process until the mixture sticks together (about 60 seconds). Press the mixture evenly into a loaf pan. Chill for 10 minutes then cut into 6 bars. These can be stored in the refrigerator for up to two weeks.

Nutrition (per 1 bar):

  • Calories: 223
  • Carbs: 25 g
  • Protein: 4.5 g
  • Fat: 13 g
  • Fibre: 2 g

I modified this recipe from a post on Cate Writes Again (a great fitness blog). If you are feeling creative, make your own version by adding different combinations of seeds, nuts, and dried fruit.

Ingredients:

2 cups old-fashioned rolled oats (not quick oats)

1 cup whole wheat flour (or a gluten-free flour)

1/2 cup flax seeds (ground or whole)

1/2 cup sunflower seeds

1/3 cup white chocolate chips

1/2 cup dried cranberries

1/2 cup raisins

2 tbsp brown sugar

1 tsp cinnamon

1/4 tsp salt

1/3 cup honey

1 egg beaten

1/4 cup canola oil

1/4 cup unsweetened applesauce

2 tsp vanilla

Directions:

Preheat the oven to 350ºF (170ºC) and lightly grease a 9X13 ” baking ban (or line it with parchment paper). In a large bowl, stir together the oats, flour, seeds, chocolate, raisins, cranberries, brown sugar, cinnamon and salt. In a small bowl, combine the honey, egg, canola oil, apple sauce and vanilla.  Add the wet mixture to the dry ingredients and mix well. Press evenly into the baking pan and bake for 25 minutes (the edges will be golden brown). Allow to cool before cutting into bars.

Nutrition (per bar, if cut into 18 bars):

  • Calories: 179
  • Carbs: 26 g
  • Protein: 3.7 g
  • Fat: 7.8 g
  • Fibre: 2.7 g

 

It’s pumpkin season! Pumpkin is an excellent source of beta-carotene.  These tasty muffins are dairy- and egg-free, but if you would prefer a recipe that uses eggs, click here.

Ingredients:

1 1/2 cups whole wheat flour

1 tsp baking soda

2 tsp baking powder

2 tsp cinnamon

1 tsp ground ginger

1/4 tsp allspice

1/4 tsp nutmeg

1/4 tsp salt

1 cup milk (or alternative such as soy or almond milk)

1 tbsp chia seeds

1 tbsp ground flax

1/2 cup brown sugar

1/4 cup honey, agave syrup or maple syrup

1 cup pumpkin puree

1/4 cup vegetable oil

1 tsp vanilla

1/2 cup cooked quinoa

Directions:

Preheat the oven to 350ºF and grease a muffin tin (or line with paper cups). In a medium-sized bowl, mix the chia seeds, flax seeds and milk. Let stand 3-5 minutes.

Meanwhile,  in a large bowl, mix the flour, baking soda, baking powder, spices and salt.When the chia mixture has started to gel, add the brown sugar, honey, pumpkin puree, oil, and vanilla and mix well. Stir in the quinoa and add the wet mixture to the dry. Stir ingredients together just until moistened (do not over-stir, or the muffins will be tough).

Spoon the batter evenly into the muffin cups. Bake in the centre of the preheated oven until golden brown and a toothpick inserted in the centre of the muffins comes out clean (about 18-20 minutes). Makes 12 muffins.

Nutrition (per one muffin made with almond milk):

  • Calories: 174
  • Carbs: 29 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 3.2 g

 

These cookies are high in fibre and are a source of protein, so you can feel a little less guilty about eating them.  For a gluten-free version, replace the oats with extra quinoa or another grain of your choice. (This recipe was adapted from: http://kazualkreative.com/).

Ingredients:

2 cups cooked quinoa (2/3 cups dry cooked with 1 1/3 cups water–for instructions, click here)

1 cup rolled oats

3/4 cups natural, salted peanut butter

1/3 cup honey

1/2 cup dry shredded unsweetened coconut

1/2 cup chocolate chips

Directions:

Preheat the oven to 325˚F (170˚C). Mix all ingredients together in a bowl (I find it works best to mix all ingredients but the chocolate together while the quinoa is still warm). Form into cookies, flatten, and place on a parchment paper-lined cookie sheet. Bake for 30 minutes (or until golden brown). Makes 24 cookies. Store in the fridge or freezer.

Nutrition (per 1 cookie):

  • Calories: 103
  • Carbs: 10 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 1.5 g

These muffins are relatively low in fat and calories. One muffin contains about a third of the fat and less than half of the calories of a typical muffin found in a coffee shop. They are also a good source of fibre and contain healthy omega-3 fats (from the flax, chia and hemp seeds).

Ingredients:

3/4 cup milk or water

2 tbsp chia seeds

2 tbsp ground flax seeds

2 cups spelt flour

1/3 cup hemp seeds

2 tbsp baking powder

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp nutmeg

1/4 tsp salt

1 cup mashed banana or applesauce

1 cup shredded carrot

1/3 cup sugar

1/4 cup oil

1 tsp vanilla extract

Directions:

Preheat the oven to 375°F ( 190°C). In a small bowl, mix the water or milk, chia seeds and ground flax. Set aside. In a mixing bowl, stir together the spelt flour, hemp seeds, baking powder, spices and salt. In a separate bowl mix the applesauce or banana, sugar, oil, shredded carrot, and vanilla. Add the wet ingredients to the dry ingredients and stir just until combined. Spoon the batter evenly into a greased muffin tin. Bake 20-25 minutes or until a toothpick inserted in the center comes out clean. Makes 12 muffins.

Nutrition (per muffin, made with banana and water):

  • Calories: 200
  • Carbs: 27 g
  • Protein: 5 g
  • Fat: 8.4 g
  • Fibre: 4.2 g

Today I experimented with a muffin recipe by replacing the eggs and part of the oil with a chia/flaxseed mixture. This reduces the fat, makes them vegan-friendly, and adds some fibre and omega-3s. I was very happy with the result! Here is the recipe:

Crumble (optional):

1/4 c all-purpose flour

1/4 c lightly packed brown sugar

1 tsp ground cinnamon

2 tsp chilled salted butter, or vegetable oil

Muffins:

2 cups whole-wheat flour

1 tbsp baking powder

1 tsp baking soda

1/2 tsp ground cinnamon

pinch of salt

3/4 cup water

1 tbsp chia seeds

1 tbsp ground flax meal

1 cup milk (can be substituted with soy or almond milk)

½ c lightly packed brown sugar

1/4 cup vegetable oil or melted butter

½ cup fresh or frozen raspberries and/or blueberries

Directions:

1. Preheat the oven to 350ºF (180ºC). Line a muffin tin with paper cups.

2. Mix the water, chia seeds, and ground flax in a small bowl and stir. Set aside. (The mixture should develop  a gel-like consistency after about 5 minutes. If not, stir once more and let stand a couple more minutes.)

3. For the crumble, stir ¼ cup of flour with sugar and cinnamon. Work in butter or oil until crumbly. Set aside.

4. For muffins, whisk the whole-wheat flour with baking powder, baking soda, cinnamon and salt in a bowl.  In a separate bowl, mix the chia mixture, milk, sugar and oil. Pour over flour mixture and stir just until the ingredients are moistened (the mixture will be lumpy). Fold in the berries (one or two stirs).

3. Spoon batter into muffin cups then evenly sprinkle with crumble. Bake in the centre of the preheated oven until golden brown anda toothpick inserted in the centre of the muffins comes out clean (about 20-25 minutes). Makes 12 muffins.

Nutrition info: 1 muffin (made with skim milk)

  • Calories: 195 
  • Carbs: 31 g
  • Protein: 4.3 g
  • Fat: 6 g 
  • Fibre: 2.7 g