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.
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
- 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
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!
- 2 cups unsweetened vanilla almond milk
- 3 Tbsp honey or agave nectar
- 2 tsp. vanilla
- 1/2 cup chia seeds
- 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!
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.
- 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
- 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
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.
I finally got a slow cooker! Get ready for a plethora of crock pot recipes soon to be posted. This was the first of my many experiments.
This is an easy and nutritious breakfast that is ready to go when you are when you wake up in the morning. It’s great for when you have guests over for breakfast or if you want to make breakfast for the entire week ahead of time and eat it all for yourself! Your first time making it I would recommend cooking it during the day when you are home to prevent mushy oatmeal. The cooking time will vary depending on the type of slow cooker you use.
- 2 apples, diced
- 1 1/2 cups almond milk (or milk of your choice)
- 1 1/2 cups water
- 1 cup steel cut oats
- 2 tbsp. honey (agave nectar, maple syrup, or brown sugar can also be substituted)
- 1/2 tsp. cinnamon
- 1 tbsp. ground flax seed
- 1/4 tsp. salt
- Coat the inside of your slow cooker with a canola oil based cooking spray, this will prevent a messy clean up!
- Combine all ingredients into the slow cooker and stir and cover
- Cook ingredients on low for approximately 7 hours
- Add optional toppings such as sliced almonds, walnuts, cranberries, raisins, or granola
Get creative and experiment with different fruits, milks, spices, nuts, and nut butters. Next time I’m going to try it with peaches and apricots :)