Tag Archives: Whole wheat

Flawless Whole Wheat Belgian Waffles

You’re going think I am lying, but I’m not.

I have eaten a Belgian waffle every single day for breakfast since January 29th. (Thanks to a wonderful birthday present from Pace the day before!)

That is over 50 belgian waffles. Seeing as my recipe can only make 5 at a time, that means I have made this recipe about 10 times now. I have perfected it and it is my child. I wanted to create a waffle that was healthy enough to eat on a daily basis, but decadent enough to induce salivation at the mere site or smell.

I am so obsessed with these waffles that I make 5 at a time and freeze them. That way, in the morning, all I have to do is pop one in the toaster oven and in about 5 minutes, I have a perfectly crisp waffle hot and ready for me. If I have 8am class, then I smother half of it in peanut and the half with almond or cashew butter and wrap it up in foil to take with me. And then I  proceed to chow down on it as the students around me give me dirty glares and wistful glances. They see the peanut butter flowing over the delicate walls of the waffle. They can smell the faint hint of vanilla and the earthy goodness of the whole grains. They can see the maniacle pleasure in my eyes as I carefully take each bite, ensuring to ingest only one nut-butter filled crater at at time for maximal waffle enjoyment.

Proof of said madness:

Now that I have thoroughly creeped you out, here is the greatest, most useful recipe I have ever created.

Flawless whole wheat belgian waffles

Recipe: Makes 5 giant waffles

  • 1 1/2 cup white whole wheat flour (option: sub in 1/4 cup wheat bran)
  • 1/2 cup flax meal
  • 1/4 cup sugar or NuNaturals baking blend stevia
  • 3 tbsp baking powder
  • 3/4 tsp salt
  • 2 cups nonfat milk
  • 2 eggs
  • 2 tbsp coconut oil (do not reduce!)
  • 1/2 tsp vanilla extract

Directions – Combine flour, flax, bran if using, sugar, baking powder, and salt in a bowl.

In a separate bowl, mix together the milk, vanilla, and eggs. Pour the wet mix into the dry mix and stir until well combined. Add the coconut oil and mix again. Pour ~1/2 cup batter into a preheated waffle maker and let cook until the steam rate slows and the waffle is browned.

The serving options are endless! So far I have tried…

  • MY GO TO: A couple tablespoons of nut butter; like peanut butter, almond butter, cashew butter, black walnut butter, sunflower seed butter, and vanilla tahini!
  • Greek yogurt mixed with nut butter and/or maple syrup
  • Cream cheese + cinnamon or chopped nuts
  • Coconut butter + maple syrup (pictured below… in class)

I wanted the waffles to have a high fiber content, protein, and be relatively lower carb than normal waffles. The nutrition facts per waffle:

  • Calories – 307
  • Total fat – 12 g
  • Carbs – 38 g
  • Fiber – 9.2 g
  • Sugar – 4.8 g
  • Protein – 13.4 g

Because I have had so many opportunities to play around with this recipe, I have tried versions with peanut flour, protein powder, more bran, less oil, etc. The only alternative version of this recipe that I adore is slightly lower in calories and carbs and higher in protein. It has about 260 calories per waffle and 17 grams of protein. This version is the exact same as the version above, except: 1 cup of white whole wheat flour, 1/2 cup of wheat bran, 1/4 cup of flax meal, 1 scoop (25 grams protein) Total Body Consultants whey protein powder in Cinnamon Bun, 2 tbsp baking powder, and 1 1/2 tbsp coconut oil.

I’ve got to give photo cred to my new friend from CrossFit (!!!!!), Elliot for these mouth watering pictures. It has made me want to invest in a DSLR… perhaps for graduation ;) Mom ;). And, by crazy chance, he and his friends own a website that I have been using for ages! Its an interval workout timer online so that you can do body weight workouts at home without having to mess with stop watches and whatnot. Check it!

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains (versus processed) reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Milk * a key source of vitamin D and calcium, as well as protein.

a remedy for the hard days

Health is such a fickle thing. You can feel strong and so good for so long that you start to think that you will never get sick again. That you are just above getting sick. Then, midterms come around, you stay out late a couple times, you work out because you miss it, and BAM – you transform into a walking zombie. My symptoms include…
 an aversion to vegetables
 ice cream dependence
 pain with deep inhalation
 an old man’s weeze
 a sore throat upon waking that only lasts an hour
 constantly tired
 crabby pattys.
My cure?

Chocolate Chip Banana Walnut Bread

this photo does not do the bread justice, I waited until there was only one slice left to photograph it… ;) 

This bread is undeniably delicious and perfect for breakfast, a snack, or even as a warm dessert with a scoop of  vanilla ice cream. It isn’t too sweet to have in the morning, but you can reduce the flour and increase the sugar if you want it to be extremely sweet and dessert-like.

Wet ingredients

  • 2 eggs
  • 2 ripe bananas
  • 4 tbsp butter
  • 2 tbsp almond butter
  • 3/4 cup sugar or NuNaturals Baking Blend
  • 1 tbsp molasses
Dry ingredients
  • 1  1/4 cups white whole wheat flour
  • 1/2 cups wheat bran (you can just use more flour or ground flax, the purpose is increased fiber)
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/4 tsp nutmeg
  • 1/3 – 1/2 cup chocolate chips (depends on your taste, I wanted less)
  • 1/2 – 3/4 cup walnuts (depends on your taste, I wanted tons)
Preheat the oven to 350. Combine all the wet ingredients and mix well. In another bowl, combine all the dry ingredients (except the choco chips and walnuts) and mix well. Pour the wet over the dry and mix well with a spatula. Fold in the walnuts and chocolate chips. Bake for 60 minutes or until the top is lightly browned and it passes the knife test.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!

I invented a cookie.

I have an obsession with all things vanilla bean. Vanilla bean gelato. Vanilla bean yogurt. Vanilla bean creme brulee. Cake. Oatmeal. Pudding. Vanilla bean infused buerre blanc. (Yes, I have had it, and it was too good for this Earth.)

I also have phases of being obsessed with tahini. I love how rich and savory it is! It goes extremely well on salads, veggies, eggs, oatmeal, basically anything.

One day about two weeks ago, genius slapped me in the face and screamed WHY HAVE YOU NEVER COMBINED TAHINI AND VANILLA BEAN BEFORE?

And thus, Vanilla Bean Tahini Cookies were born.

After I made these, I googled the name to see if anything came up. Nothing did.

THIS IS THE ONLY PLACE IN THE UNIVERSE YOU CAN GET THIS RECIPE!

Cookies made from whole wheat flour, tahini, and vanilla bean infused sugar and rolled in sesame seeds.

Over the last two weeks, I have made 4 batches of these cookies and basically have 2 very similar versions of the recipe. One is for a denser, more rich cookie (that I preferred) and one is for a more fluffy cookie (all the pictures). I recommend going for the more rich and dense version unless you really prefer fluffier, lighter cookies. I love them. They satisfy my sweet, savory, buttery, and nutty cravings all at once. When I gave the girls in my sorority some to try, they were a hit!

My victims:

Amanda, Sydnie, Marena, Me, Megan, Abby – Michelle, Sarah

(Hi Sydnie and Megan!)

DG approved. ;)

Recipe: Makes 8 cookies

(I am posting the denser version with the fluffy alterations in parenthesis)

Wet ingredients - 

1 tbsp butter, melted    (1/2 tbsp butter, melted)

3 tbsp tahini  (2 1/2 tbsp tahini)

1 egg

1 tsp vanilla extract

Dry ingredients - 

1/4 cup vanilla bean infused sugar + plus extra for rolling in

1/2 cup white whole wheat flour

1/8 tsp salt

no baking soda (fluffy uses 1/8 tsp baking soda)

1/4 cup sesame seeds (to roll in)

Directions – Preheat the oven to 350. Combine all the wet ingredients in a bowl and mix well. Add in the dry ingredients and mix with a spatula until well combined. Next, take out a plate and spread the sesame seeds over it. Sprinkle in some extra vanilla bean sugar and salt (if you love it like I do). Take a spoonful of dough and roll into a ball. Roll in the sesame seed/sugar/salt mixture and lightly flatten onto cookie sheet. Bake for 8 minutes (1o max). Don’t overcook!

If you don’t have vanilla sugar: scrape the seeds from half a vanilla bean into the wet ingredients and use regular sugar.

If you don’t have vanilla beans: Buy some. Or… if you must, add an extra 2 tsp of vanilla extract

How to make vanilla bean sugar:

Method 1: Take 4 vanilla beans and scrape seeds into 1 pound of sugar. Chop up the bean pods and throw into a food processor with the sugar. Let process until the vanilla bean pods are a homogenous part of the sugar. Store in an air tight container and let flavors meld for 1-2 weeks, if possible.

Method 2: Scrape seeds from 1 vanilla bean into 1-2 cups of sugar. Place the empty bean pod and sugar in a jar and let flavors meld for 1-2 weeks, if possible.

Words and photos can’t do justice. 


Benefits – HELL YES COOKIES HAVE BENEFITS:

Tahini * a good source of essential unsaturated fatty acids, copper, iron, calcium, fiber and B vitamins. Copper is good for treating some of the pain associated with rheumatoid arthritis due to its anti-inflammatory properties. Magnesium can help lower blood pressure and help women going through menopause maintain normal sleeping patterns.

Sesame seeds * have the highest content of phytosterols of all nutsPhytosterols look similar to cholesterol and are believed to lower cholesterol levels, aid in immunity and decrease the risk of some cancers!

Whole wheat flour * unlike refined flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Anddd a Nina photo to get you through today:

my little shoe destroyer

And a weekend photo to get you through to Friday:

Spring formal! Me, Sara, Erin, Noelle, Danielle…and sketchy couple?

(Make the cookies.)

Caramelized onion & truffle bread pudding

If you have been reading my blog for a while, then you probably know that whenever I make something really and truly superb, I tend to eat it over and over and over again. I will find a way to incorporate whatever it is into every single meal. Yesterday, for example, these babies found their way into breakfast, lunch, and dinner…

These are individual bread puddings made from whole grain bread, organic milk and butter, and caramelized onion. They are deliciously savory, with bites of sweet, truffled onion throughout. I was inspired to make them when I visited Second Bar + Kitchen in Austin. I ordered the bread pudding to split with Courtney and literally ended up begging her for a portion of her portion. I imagine that my rendition is much healthier than Second’s, but it tastes just as good (dare I say better?). You would never guess that each bread pudding is around 200 calories and made only from whole grain bread! Also, they are downright EASY to make and only require 7 common ingredients.

Caramelized onion & truffle bread pudding

Recipe: Makes 5 individual bread puddings

4 slices whole wheat bread, slightly stale/dry

slightly less than 1 cup milk, 1%

2 eggs

1 1/2 tbsp butter (plus extra for muffin tin)

1 tsp salt

1/2 large, sweet white onion

1 tbsp truffle oil (butter or other oil would work fine too)

Directions -

1. Preheat the oven to 350. Place a pan on the stove on medium heat and add the truffle oil. Chop the onion and add to the pan. Saute until dark brown, stirring occasionally.

2. Melt the butter in the microwave. Combine with the milk, eggs, and salt in a bowl. Mix well.

3. Tear the bread into little pieces into the bowl. Lightly mix and let it soak up the mixture. Fold in the caramelized onions with a spatula.

4. Grease a muffin tin with butter and divide the batter into 5 cups. Bake for 35 minutes or until the top is a slightly crisp.

Sweet but no sugar!

I had one for breakfast with scrambled egg + egg whites and an apple. I had one for lunch along side a hearty salad and a post workout protein smoothie. Anddd I had another for dinner with some steamed broccoli and cheese and a steak (on sale!). Caramelized onion bread pudding and steak is really a match made in heaven.

Benefits:

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Please go make these! You deserve it ;).

Broiled goat cheese and honeyed banana crostini

This was just a little post workout snacky!

Obviously, these aren’t technically crostinis, but using a whole grain english muffin is quick and just as tasty!

As delicious as it is simple.

Broiled Goat Cheese and Honeyed Banana Crostini

1 whole grain english muffin

1-2 oz goat cheese

half banana, thinly sliced

drizzle honey

sea salt

Toast the english muffin. Top with goat cheese and banana slices. Broil for a few minutes. Drizzle with honey and a dash of salt.

Fruity Cobbler Muffins

Hi! I am sorry it has been so long since my last post; getting settled in Davis has been hectic. So far, I am really liking it here. I am living with 4 other junior transfers in a beautiful, two story house about 2 miles from campus.

There is Kristi, the tall azn with gorgeous cheek bones who’s a bit shy, but only at first.

There is Chelsea, the beauty with a boy-cut and a misleading voice. She sounds a little valley girl-esq but the girls got brains.

And Ruby, the sassy Filipino fire cracker with the loudest, most infectious laugh. :-D

And then there is Marissa, the super chill blond that I can talk politics with.

I love them all.

Anywhos, Pace called me today to tell me that he has already eaten the muffins. I made him 24. And this was 7 days ago. You do the math. I wasn’t planning on sharing the recipe, mainly out of laze, but he told me that his roommates were begging for it. Obviously, I am going to oblige.

Berry Cobbler Muffins

Preheat the oven to 350 and grease a muffin tin.

Take the carton of strawberries, wash them, and de-stem them. Cut them in half and put them into a bowl. Add 3 tbsp water. Microwave for 2 minutes, or until they have become a hot mush. Using a fork, mash them. Microwave longer if they are not completely soft and mushy.

Mix the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into a greased muffin tin. Top with the crumble topping.

Bake at 350 for 30-40 minutes.

Dry ingredients –

2 cups whole wheat flour

1/2 cup brown sugar

1 1/2 tsp baking powder

1/4 tsp baking soda

pinch salt

dash cinnamon

1 small carton blueberries

Wet ingredients –

1 carton of strawberries

1/2 to 1 cup milk (this depends on how much liquid the strawberries yield)

1 tbsp coconut oil

1 tsp vanilla extract

1 egg

Crumble topping –

1/4 cup brown sugar

1/2 tsp cinnamon

Benefits:

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

The last bran muffin recipe you will e v e r need.

As you know, I make muffins all. the. damn. time. My bran muffins were always just slightly off. They were either a little too branny or not enough. Too moist or too dry.

Never again.

I have finally found the perfect ratios of

bran to wheat

baking powder to flour

wet to dry

banana to egg

.

I seriously recommend you book mark this recipe, that is, if you like bran muffins. :)

I couldnt decide if I wanted to make nutty banana bran muffins or dark chocolate banana bran muffins, so I made a batch of go-either-way batter and made both!

All you gotta do is make the batter and then divide it into however many bowls (corresponding to how many different flavors).

I divided my batter into two bowls. To one I added dark chocolate chips, and to the other I added ground (this is KEY) walnuts and almonds.

Recipe: Makes 10 muffins

Mix the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into a greased muffin tin. Bake at 350 for 30-40 minutes.

Note: Soak your grains first! This is a good resource.

Dry ingredients -

1 1/2 cups whole wheat pastry flour

1 1/2 cups wheat bran

1/2 cup sugar

2 tsp baking soda

pinch salt

ground, toasted walnuts & almonds (if making the banana nut muffins only)

Wet ingredients –

2 large super ripe bananas

1 medium egg

1 cup milk

1/2 tsp vanilla extract (if making the chocolate chip muffins only)

Benefits:

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Whole Grain Coffee Cake?!

I went there. Mhmm.

To figure out how to make coffee cake, I looked up recipes and decided to healthify this one. Don’t worry though, it still tastes sinfully delicious. And it is 100% whole wheat!

Recipe: Makes 12 servings

Batter –

1/2 cup real, organic butter

1 cup unrefined sugar

1 egg & 1 egg white

1 1/4 cup light sour cream

1 tsp vanilla extract

2 cups whole wheat pastry flour

1 tsp baking powder

1 tsp cinnamon

shake salt

Topping –

1/3 cup whole wheat pastry flour

1/2 cup packed brown sugar

1 tbsp melted butter

1. Preheat oven to 350. Grease a 9×19 inch baking pan.

2. In a large bowl, cream together 1 cup butter and sugar until light and fluffy. Beat in the eggs one at a time, then stir in the sour cream and vanilla. Mix in 2 cups flour, baking powder, cinnamon, and salt. Spread the batter in the prepared pan.

3. Prepare the topping: In a medium bowl mix 1/3 cup flour, brown sugar, and 1 tablespoon melted butter. Sprinkle batter with the topping.

4. Bake for 35 minutes in the preheated oven, or until a toothpick inserted near the center comes out clean.

5. Enjoy with a nice glass of milk or coffee! The next day, I recommend nuking it for 10 seconds.

Sheeva said it was her favorite thing that I have made. I’ll take that as a success!

How To Crack A Coconut

Hello everyone! I am sorry that I haven’t been posting as often! I have been staying at my lovely friends’ homes, bouncing around, and living out of a suitcase. However, today Emily and I whipped up a bomb lunch that I highly recommend you make! Once again, we went to HEB with no idea what to make and came up with a Coconutty Squash & Tilapia Flatbread! Sadly, the store didn’t have shredded coconut, so we had to buy a whole one…

How To Crack Open a Coconut

1. Get a towel, cup,  nail, hammer, coconut, and go outside.

2. Find the three darker indentations on the coconut. Hammer a hole into each indentation.

3. Drain the coconut water into the cup.

4. Once all of the coconut water is out, beat the coconut with the hammer. Try to aim for the general area of the three holes you made.

Once I got all my anger out on the coconut, I was ready to make lunch.

Recipe: Serves 2

Ingredients

2 whole wheat tortillas

2  4-ounce filets of tilapia

1/3 cup finely chopped coconut meat (you can substitute shredded coconut)

1 cup diced butternut squash

1/3 cup diced sweet onion

canola oil (or you can sub coconut oil if you have it!)

rum extract

cinnamon

salt

pepper (if you wish, Emily did, I didn’t)

almond slivers (optional)

To prepare, finely chop the coconut meat until you have about 1/3 cup. Finely chop up about 1/3 cup’s worth of sweet onion. Skin part of a butternut squash and chop into thinnish cubes, about 1 cup full. Rub a few drops of rum extract onto the tilapia filets and sprinkle on cinnamon and sea salt. Preheat the oven to 375.

Place two pans on the stove at medium heat and add 1 tsp canola oil to each. Divide the coconut and onion between the two pans. Saute & stir until light brown.

In one pan, add another 2 tsps of canola oil and stir. Throw in the butternut squash and cover. Occasionally stir. Remove from heat when the squash is soft and lightly browned.

In the other pan, place the tilapia on top of the coconut-onion mixture. After a few minutes, flip the tilapia and cover. Remove from heat when the tilapia is white all the way through.

Combine all of the onion, squash, fish, and coconut into one pan and lightly mix. Add salt.

Lightly spray the two whole wheat tortillas with canola oil (or coconut oil if you have it!). Pop in the oven for a few minutes until crispy.

Optional but recommended: Once you take out the tortillas, spread a thin layer of coconut butter over them.

To serve, slice the tortillas into quarters. Top with the squash-tilapia mixture. Garnish with slivered almonds, salt, and toasted coconut. Serve with a side salad!

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Tilapia * a lean source of protein that has some omega 3′s!

Butternut squash * A great source of Vitamin C, A, potassium, manganese, and folate. It is also very high in fiber and water content!

Whole wheat *  when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

OMG, these are better than Starbucks!

Y’all must make these today. They are amazing.

Lemon Poppy Seed Muffins

Recipe: Makes 5 muffins

Separate the wet ingredients and the dry ingredients into separate bowls. Combine and mix with as few spatula swipes as possible. Divide into 5 or 6 muffin tins that have been sprayed with canola oil. Bake at 400 for about 15-18 minutes, until they pass the toothpick test.

Dry ingredients:

1/4 cup sugar

1 1/2 cups whole wheat flour

1 1/2 tbsp poppy seeds

pinch salt

almost 1 tsp baking soda

almost 1 tsp baking powder

Wet ingredients:

1 tsp grated lemon peel

1 1/2 tbsp lemon juice

almost 1/2 cup light sour cream

1 1/2 tbsp canola oil

1 egg

almost 1/4 cup water

These were such a hit with my family. They aren’t exactly health nuts either. Mom and Steve do eat lots of veggies and lean protein, but white flour and vegetable oil and typical southern fare is also very common. I think they were expecting my “health muffins” to taste bland, but I got stellar reviews from everyone!

Loryn (my best friend since 3rd grade): “These are darn good muffins!”

Emily (step sista): “These are better than Starbucks!”

Mama: “Mmmmm yum. I didn’t know I liked poppy seeds until now!”

Steve (step paps): “Omg. Ld. These are amazing.”

Benefits:

Whole wheat flour *  when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Lemon * a great source of vitamin C. Lemons are also said to help balance the bodies PH and put it into a more alkiline state.