Omega-3 Banana Nut Muffins

omega-3 banana nut muffins

These muffins are full of omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats that have tons of health benefits! Studies have shown that they can lower cholesterol, blood pressure, and even reduce inflammation which can the risk of many chronic diseases including cardiovascular disease, diabetes, and certain kinds of cancers. These muffins contain ground flaxseed and walnuts which are great plant sources of omega-3s :)

Ingredients

Muffins

  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 4 ripe bananas
  • 1/2 cup brown sugar
  • 1/2 cup maple syrup
  • 2 whole eggs
  • 1/4 cup melted butter
  • 1/2 cup nonfat Greek yogurt
  • 1 tsp. vanilla extract
  • 1/2 cup walnuts, chopped

Topping

  • 1/4 cup melted butter
  • 1/4 chopped walnuts
  • 1/3 cup brown sugar
  • 1/4 cup all-purpose flour

Directions

  • Preheat oven to 375 degrees and prepare 2 muffin pans
  • In a large bowl, combine flours, baking soda, and salt and then set aside
  • With an electric mixer, whip together bananas, brown sugar, and maple syrup for 2-3 minutes
  • Add the eggs, cooled melter butter, yogurt, and vanilla and beat well
  • Mix in dry ingredients until fully incorporated without over-mixing
  • Spoon batter into muffin tins and fill them about 1/2 way full
  • Combine ingredients for the topping in a small bowl and stir to create a crumble topping
  • Evenly distribute crumble amongst muffins
  • Bake muffins for 18-20 minutes or until a toothpick comes out clean

Gluten Free Cranberry Pumpkin Muffins

Gluten Freen Pumpkin Muffins

Let me first say that I do not advocate going gluten free unless you have an actual gluten intolerance. Just because it’s gluten free does not mean it’s healthy! Gluten is a protein found in wheat, barley, oats, and rye which are all whole grains and packed with fiber and other nutrients. That being said, I have tried quite a few different gluten free baked products and have found that there always tends to be a chalky, grainy aftertaste to them. Therefore, I made it my mission to develop a gluten free muffin that was just as good as a normal muffin! Not only is this cranberry pumpkin muffin free of gluten but it is also low fat, high protein, and packed with Vitamin A.

Ingredients

Makes 12 muffins

  • 1/2 cup rice flour
  • 1/2 cup sorghum flour
  • 2 tsp. pumpkin pie spice
  • 1 tsp. baking soda
  • 1/4 tsp. salt
  • 1/4 cup granulated sugar
  • 1/4 cup brown sugar
  • 1 cup pumpkin puree
  • 2 tbsp. canola oil
  • 2 eggs
  • 1/4 cup plain nonfat Greek yogurt
  • 1/2 cup dried cranberries

Directions

  • Preheat overn to 350 degrees and grease a muffin pan with a canola oil based cooking spray or line with muffin cups
  • In a larger mixing bowl, combine rice flour, sorghum flour, pumpkin pie spice, baking soda, and salt
  • In a separate bowl, mix together both sugars, pumpkin, canola oil, eggs, and yogurt
  • Slowly incorporate the dry ingredients into the wet and once fully incorporated, fold in dried cranberries
  • Pour into muffin tins and bake for 20 minutes or until toothpick comes out clean

Nutrition Analysis, Serving Size= 1 muffin

Pumpkin Muffin Nutrition Data

Vanilla Chia Seed Pudding

Chia Seed Pudding

 

Who would have thought that chia seeds could make such a tasty dessert?! There are so many ways to incorporate chia seeds into your diet but this is by far one of my favorites. Chia seeds are full of omega-3 fatty acids which help to reduce inflammation and the risk of developing chronic diseases including diabetes, cancer, cardiovascular disease, and arthritis. They are also a great source of protein and fiber as well as  rich in antioxidants. This recipe is a quick and easy dessert that will satisfy any sweet tooth!

Ingredients

  • 2 cups unsweetened vanilla almond milk
  • 3 Tbsp honey or agave nectar
  • 2 tsp. vanilla
  • 1/2 cup chia seeds

Directions

  • In a medium bowl, whisk together all the ingredients and let sit until chia seeds begin to gel and are distributed evenly throughout the mixture
  • Pour into serving dishes and chill overnight
  • Top with fresh berries, almonds, or granola and enjoy!

Turkey and Broccoli Burgers

Turkey Broccoli Burgers

 

This recipe was inspired by one that I learned in one of my nutrition courses at San Diego State University. I did make a couple tweaks to it to make it my own. This recipe makes about 6 burgers so I usually will make the entire recipe and cook only a few of them at a time. However, you can store the rest of the mixture in the freezer to enjoy for another night! I served these on whole wheat sandwich thin buns (100 kcals and 6g of fiber a piece) with some dijon mustard and fresh spinach and tomato.

Ingredients

  • 1 large head of fresh broccoli
  • 1 lb. lean ground turkey
  • 1/2 cup reduced fat shredded mozzarella cheese
  • 1/2 medium onion, chopped
  • 1 egg
  • 1/4 c. panko
  • 1 tbsp. Worcestershire sauce
  • Pepper to taste

Directions

  • Remove broccoli florets from stem and steam for about 5 minutes or until tender and drain
  • In a large mixing bowl, combine broccoli, ground turkey, mozzarella cheese, onion, egg, panko, Worcestershire, and pepper until all ingredients are evenly distributed
  • Shape the mixture into 6 patties that are about 3/4 inches thick
  • Arrange patties on a greased baking sheet that is covered in foil
  • Broil for approximately 10 minutes
  • Turn patties over and broil for an additional 8 minutes

 Nutrition Information

Turkeyburgernutrtion

Note: Nutrition data was calculated using regular ground turkey instead of a 99% fat free version and regular bread crumbs instead of panko due to limitations of nutrition information available on nutritiondata.com. This recipe is actually lower in total calories, total fat, and saturated fat then reported.

Chocolate Chip Black Bean Brownies

Black bean brownies

 

Ingredients

  • 1 (15 oz.) can black beans, drained and rinsed
  • 3 egg whites
  • 1 tbsp. canola oil
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup granulated sugar
  • 1 packet stevia
  • 1/2 tsp. baking powder
  • 2 tsp. vanilla extract
  • 1/2 cup chocolate chips

Directions

  • Preheat oven to 350 degrees and lightly grease an 8×8 baking pan
  • Blend all ingredients (except for the chocolate chips) in a food processor or blender until the batter reaches a smooth consistency
  • Fold in chocolate chips and pour into greased baking pan
  • Top with additional chocolate chips or walnuts to add to your presentation :)
  • Bake for 15-20 minutes or until toothpick comes out clean

 

Nutritional Information

Serving Size: 1 brownie (1/15 of recipe), Calories: 90, Protein: 3g, Carbohydrates: 14g, Dietary Fiber: 2g, Total Fat: 3g, Cholesterol: 0 mg, Saturated Fat: 1g, Monounsaturated Fat: 1g, Calcium: 25 mg, Potassium: 164 mg, Sodium 91 mg