Wednesday, July 20, 2011


You would think when temperatures max out at 105 degrees, that one would not want to add additional heat, but... not me! 

Yes, you read that correctly. While others sipped chilled smoothies, ate crisp, cold salads and even placed ice cubes directly to their foreheads, I was baking in the kitchen. Rest assured though, it was all worth it in the end. 

And what, you may ask, was I baking? Well, to go along with the theme of Going-Against-The-Grain, I made muffins with...


The recipe was originally from a Better Homes and Garden cookbook (affectionately known in my house as "The Red Checkered Cookbook"). I twisted it and made a healthy version of my own however, adding apples, replacing the oil, and a whole lot else that I won't even go into now...

Pumpkin Apple Muffins

Servings: 12 Muffins

Dry Ingredients:
  • 3/4 cup dry oatmeal (I used quick oats)
  • 1 cup flour (I used whole wheat pastry flour)
  • 5 Tbsp sugar
  • 1 tsp ground cinnamon
  • 1/4 tsp ground cloves
  • 1/2 tsp ground nutmeg
  • 2 tsp baking powder
 Wet Ingredients:
  • 2 egg whites
  • 6 Tbsp unsweetened applesauce
  • 1/2 cup pumpkin puree
  • 1/2 cup skim milk
  • 1 apple, peeled and shredded or chopped
  1. Preheat oven to 400 degrees and spray muffin tins with nonstick cooking spray.
  2. Combine all dry ingredients except for the baking powder in a bowl. Remove 3 Tbsp of the dry mixture and put in a separate, small bowl. Then add the 2 tsp baking powder to the larger amount of dry ingredients.
  3. Combine the egg whites, 4 Tbsp applesauce, pumpkin puree and milk in a bowl. 
  4. Pour the wet ingredients into the dry ingredients and stir just until combined. Then add the shredded apple and mix.
  5. In the small bowl with the separated flour mixture, cut in the 2 Tbsp of applesauce. (This will act like a low fat streusel topping).
  6. Divide the batter between 12 muffin tins (I used 1/4 cup for each).
  7. Top with the streusel topping and place in the oven. Bake for 20 to 30 minutes or until done.
Enjoy now, OR save this recipe until Thanksgiving when pumpkin and apple are SUPPOSED to be used in baking. Either way, this guilt free recipe is a must-have with awesome nutritional stats:

Nutrition Facts:
Calories- 99
Fat- 1g
Carbs- 21g
Fiber- 3g
Sugar- 8g ( Approximately 4.5 grams added sugar)
Protein- 3g
Sodium- 142mg

Monday, July 4, 2011


"We hold these truths to be self evident that all men are created equal; that they are endowed by their Creator with certain inalienable right; that among these are life, liberty, and the pursuit of happiness." (Thomas Jefferson)

This quote, although long, is actually quite short in retrospect of the long expanse that is the Declaration of Independence. And today's post will be no different. Short and sweet!

I eat parfaits for breakfast almost everyday, and for a snack every other. Using greek yogurt gives a great protein boost and, combined with the high-protein kashi cereal and sliced almonds, comes to about 26 grams of protein for the strawberry parfait (and about 230 calories) and about 19 grams of protein for the blueberry parfait (with 180 calories). You'll notice that the blueberry yogurt parfait is smaller. Mainly because I made it on a different day, and because I ate it for a snack instead of breakfast.

I picked parfaits for today because they can be red, white and blue. I've included two separate recipes, but feel free to combine blueberries and strawberries with your parfait. Can't go wrong with double berries!

Strawberry Parfait

  • 3/4 cup greek yogurt
  • 1/2 cup diced strawberries
  • 1/4 cup kashi cereal (or other high fiber cereal)
  • 2 Tbsp sliced almonds (approx. 12 grams)
  1. Top yogurt with strawberries, cereal and sliced almonds. Enjoy!
* For a variation layer the ingredients for a true parfait-like look.

Blueberry Parfait

  • 1/2 cup greek yogurt 
  • 1/4 cup blueberries
  • 1/4 cup kashi cereal
  • 2 Tbsp sliced almonds (approx. 12 grams)
  1. Layer ingredients and eat up...

Happy 4th of July to everyone!

More info about the cereal I use:

I used to use Fiber One Cereal in all of my recipes, until I discovered that it is sweetened by aspartame. Aspartame is thought to be carcinogenic and has been proven to cause cancer in lab animals. While Kashi Go Lean's nutrition facts aren't nearly as impressive, it is still high in fiber, low in sugar and boasts a low calorie count, high protein and aspartame-free! 

Nutrition Facts:
(1 cup serving)
Calories- 140
Fat- 1g
Carbs- 30g
Fiber- 10g
Sugar- 6g
Protein- 13g