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BREAKFAST

Eat on the go! Freeze in ziplog bags and grab one in a hurry. Pack one with you for a healthy snack.


Breastfeeding Mom

Peanut Butter Bran Muffins

2 1/2 cups All Bran cereal
1 1/3 cups whole wheat flour
2 1/2 teaspoons baking soda
1/2 teaspoon salt
2 large eggs
2/3 cup plain nonfat yogurt or reduced fat buttermilk
1/3 cup canal oil
1/3 cup molasses
1/3 cup honey
1 cup smooth peanut butter
1 1/4 cups mixed dried fruit such as golden raisins, chopped dates or figs, or dried cherries.

Heat oven to 400ºF. In a large bowl, combine first four ingredients. Stir in eggs, yogurt or buttermilk, oil, molasses honey and peanut butter until just combined.

Rinse dried fruit in hot water for 30 seconds to soften, then fold into
batter. Pour into muffin cups coated with cooking spray until cups are
three-quarters full. Bake 18 to 22 minutes, or until muffins begin to pull away from the sides of the pan. Cool in pan on wire rack five minutes; remove from pan to cool completely.
Makes 18 muffins

Nutritional information
248 cal
33g carb
7g protein
6g monounsaturated fat
4g polyunsaturated fat
2g saturated fat
5 g fiber

Lemon poppy-seed muffins

healthy additions: 3/4 cup plain nonfat yogurt, 3/4 cup raspberries, 2
tablespoons low-fat granola. Layer in a parfait if desired.

Butter flavored cooking spray
2 cups all purpose flour
1/2 cup plus 2 teaspoons sugar
2 tablespoons poppy seeds
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup butter or stick margarine, cut into small pieces
1 egg
1 cup 1 percent milk
4 teaspoons freshly grated lemon zest

Heat oven to 400ºF. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine flour, 1/2 cup of the sugar, poppy seeds, baking powder, and salt. Using a pastry blender or fork, cut in butter until mixture forms fine crumbs. In a separate bowl whisk together egg, milk and lemon zest. Add flour mixture and stir until dry ingredients are just moistened. Pour batter into muffin pan. Sprinkle with remaining 2 teaspoons sugar, and bake for 18 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and let cool on a wire rack. Makes 12 muffins.

Nutritional Information

Without healthy additions: 169 calories, 4 g protein, 26g carbohydrate, 6 g far, 1 g fiber

With healthy additions: 364 calories, 16 g protein, 61 g carbohydrate, 8 g fat, 8g fiber

 


Mom on a weightloss - Built-in portion control. MINI-MUFFINS

Peanut Butter Mini-muffins
makes 24

1 3/4 all-purpose flour
2/3 cup firmly packed brown sugar
2 1/2 teaspoons baking soda
1/4 teaspoon salt
3/4 cup milk, at room temp.
2/3 peanut butter, smooth or chunky
1/4 cup vegetable oil
1 large egg, at room temp.
1 1/2 teaspoons vanilla extract.

Preheat oven to 350º. Lightly butter 24 1 3/4--3/4 inch (1-ounce)
miniature muffin cups. Stir together flour, brown sugar, baking powder and salt in a large bowl. In another bowl, stir together milk, peanut butter, oil, egg and vanilla extract until blended.

Make well in the center if dry ingredients. Add liquid ingredients and stir just to combine. Spoon batter into prepared muffin cups. Bake 15 to 20 minutes, or until a toothpick inserted into center of one muffin comes out clean. Remove muffin tin to a wire rack. Cool muffins in pan for five minutes; remove from cups and finish cooling on rack. Serve warm, or cool completely and store in an airtight container at room temperature. For a special treat, stir in about 2/3 cup of miniature semisweet chocolate chips before spooning batter into cups.

Spiced Pumpkin Mini-Muffins

Makes 36
2 cups all-purpose flour
3/4 cup firmly packed brown sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
dash ground nutmeg
1 cup canned pumpkin
1/3 cup (51/3 tablespoons) unsalted butter, melted and cooled
2 large eggs, at room temperature
2 teaspoons vanilla extract

Preheat oven to 400º. Lightly butter 36 1 3/4-by-3/4 -inch ( 1 ounce)
miniature muffin cups. Stir together flour, brown sugar, baking powder, baking soda, salt, cinnamon, ginger, cloves and nutmeg in a large bowl. In another bowl, stir together pumpkin, butter, eggs, milk and vanilla extract until blended.

Make a well in the center of dry ingredients. Add liquid ingredients and stir just to combine. Spoon batter into prepared muffin cups. Bake 15 to 20 minutes or until a toothpick inserted into center of one muffin comes out clean. Remove muffin tin to a wire rack. Cool muffins in pan for five minutes; remove from cups and finish cooling on rack. Serve warm or cool completely and store in an airtight container at room temperature.

Oat-Raisin Mini-Muffins

Makes 24
1 cup all purpose flour
1 cup uncooked old-fashioned rolled oats
1/2 cup firmly packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup milk, at room temperature
1/3 cup (5 1/3 tablespoons) unsalted butter, melted and cooled
1 large egg at room temperature
1 1/2 teaspoons vanilla extract
3/4 cup raisins

Preheat oven to 400º. Lightly butter 24 1 3/4-by-3/4-inch (1 ounce)
miniature muffin cups. Stir together flour, oats, brown sugar, baking powder and salt in a large bowl. In another bowl, stir together milk, butter, egg and vanilla extract until blended.

Make a well in the center of dry ingredients. Add liquid ingredients and stir just to combine. Stir in raisins. Spoon batter into prepared muffin cups. Bake 15 t0 20 minutes, or until a toothpick inserted into center of one muffin comes out clean. Remove muffin tin to a wire rack. Cool muffins in pan for five minutes; remove from cups and finish cooling on rack. Serve warm, or cool completely and store in an airtight container at room temperature.

Whole-Wheat Banana Mini-Muffins

Makes 24
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter, softened
1/2 cup sugar
2 large eggs, at room temperature
1 1/3 cup mashed ripe bananas
1/4 cup milk, at room temperature
1 teaspoon vanilla extract.

Preheat oven to 375º. Lightly butter 24 1 3/4-by-3/4-inch (1 ounce)
miniature muffin cups. Stir together flours, baking powder, baking soda and salt in a large bowl. In another bowl, stir together butter, sugar, eggs, bananas, milk and vanilla extract until blended.

Make a well in the center of dry ingredients. Add liquid ingredients and stir just to combine. (The mixture may look curdled.)
Spoon batter into prepared muffin cups. Bake 15 to 20 minutes, or until a toothpick inserted into center of one muffin comes out clean.
Remove muffin tin to a wire rack. Cool muffins in pan for five minutes;
remove from cups and finish cooling on rack. Serve warm, or cool completely and store in airtight container at room temperature.

 


At leisure. When you have time, treat yourself to one of the following:

Peanut Butter & Banana Toast

Healthy addition: 8 ounces low fat milk
1 slice whole-grain bread, toasted
1 tablespoon peanut butter
1 small banana, sliced
2 teaspoons toasted sliced almonds

Spread toast with peanut butter. Arrange banana on top, sprinkle with
almonds. Makes 1 serving

Nutritional Information
Without healthy addition: 296 calories, 10g protein, 44 g carb, 12 g fat, 7g fiber

With healthy addition: 398 calories, 18g protein, 56g carb, 15g fat, 7g
fiber


Fruited Cottage Cheese

Healthy additions: 1 slice whole-grain toast with 1 teaspoon marmalade or jelly, 6 ounces low-fat milk
5 dried apricot halves
2 tablespoons golden raisins
1/2 cup 1 percent cottage cheese
1 tablespoon muesli or other mixed whole grain cereal

In a small bowl combine apricots and raisins. Add water to cover and let stand overnight (this makes the fruit extra-tender). In the morning, put the cottage cheese in a bowl. Drain the fruit and add to the cheese. Sprinkle with muesli.
Makes 1 serving

Nutritional Information
Without healthy additions: 219 calories, 16 g protein, 35 g carbohydrate, 2 g fat, 4 g fiber

With healthy additions: 392 calories, 26 g protein, 66g carb., 2 g fat, 7 g fiber

Oatmeal with golden raisins & blueberries

1 cup 1 percent milk
1/2 cup quick-cooking oats
1 tablespoon brown sugar
2 tablespoons golden raisins
1/2 cup blueberries

Combine milk and oats in a microwave-safe bowl. Microwave on high for 2
minutes or until thickened. Stir in sugar and raisins; sprinkle with
berries. Makes 1 serving.

Nutritional Information
408 calories, 14 g protein, 78 g carbohydrate, 6 g fat, 7 g fiber


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