Lactation Blueberry Muffins

Hello there! Long time no chat. 

It has been a crazy couple of months gearing up, having, and now taking care of our little! 

I feel like I've been in a whirlwind since becoming a mother and truly my life will never be the same but definitely for the better. 

During this journey, for various reasons, I decided to exclusively pump for our little and it has been one of the hardest things I've ever done (well, besides having a child that is :D ) Every day I am on schedule to produce that liquid gold. And let me tell you, every milliliter matters.

So for now, my foodie adventure has changed up a bit to include how to maintain my sweet supply. 

Lactation muffins are one of them.

 They are perfect for breakfast, on the go, middle of the night munchies, or your anytime snack. 

They are relatively healthy for you, have a great source of protein, and contain ingredients that may help your milk supply. 

Goodness all around. 

Give em' a try and let me know what you think! 

Ingredients: 
1 cup all purpose flour
1 cup oat flour
2 scoop vanilla protein powder*
1 tbs brewers yeast**
1/2 cup truvia
1/2 cup apple sauce
1/4 cup canola oil
1 large egg
2 tsp vanilla
1 tbs lemon juice
1/2 tsp salt
1 cup blueberries

*I used Optimum Nutrition Gold Standard French Vanilla Creme whey protein powder
**Brewers yeast is optional.

Directions: 
Preheat 425F. (You will be turning it down, high heat in the beginning helps create high muffin tops)
Mix all dry ingredients in a large bowl.
Whisk all wet ingredients in a small bowl.
Mix wet ingredients into dry until combined. Do not over mix.
Lightly Fold in blueberries

Bake for 5 min then reduce to 325F and bake for another 5-10 min until a tooth pick or knife comes out clean.
Let cool for 10 min.

ENJOY!

To freeze: Let cool completely then bag. Will last 3 months in a freezer.

Protein Banana Nut Muffins

I truly enjoy finding ways to make some of my favorite treats, that I can only enjoy on occasion, something healthy that I can enjoy everyday.

Banana bread is one of those.

When I was growing up, my mom used to make the best banana bread. It was so moist, decadent, and sweet, and usually was gone by the end of the day.

 Now, that goodness comes with a price: fat from the butter and the sweetness from the sugar. So the stop sign went up until I found a way to make it healthier without compromising the taste.

With this recipe, I believe I've done just that.
These muffins are moist, sweet, and you guessed it, healthy!
High in protein and low in carbs.
Can't get much better than that.
I hope you enjoy them as much as I do!

Ingredients:
2 cups oat flour
2 scoops vanilla protein powder
2 small bananas, very ripe
1/2 cup applesauce
1 tsp vanilla
3 tbs brown sugar
 3-4 large egg whites (~9tbs)
 1/2 tsp salt
1 tsp baking soda
1 tsp baking powder
1/8 cup walnuts, chopped

Directions: 
Preheat the oven to 350 F.
Mix flour, protein powder, baking soda, baking powder, and salt together in a large bowl. Mix applesauce, bananas, egg whites, brown sugar, and vanilla in a smaller bowl. Mix wet ingredients into dry until thoroughly mixed. Mix in chopped walnuts.
Evenly distribute mix into greased muffin tin and bake for 18 min or until a tops are a nice golden brown.
 Let cool for 10 min.
Enjoy!
These freeze well too!

 Nutritional Info 

1 muffin

76 Cal * 11 carbs  * 2g Fat * 5g protein * 2g fiber

Good Ol' Healthy Banana Bread

Sweet breads are one of my favorite things to bake. They are so easy and they are easily adaptable to your personal dietary needs. For this banana bread I was looking for sweet without the calories and low in fat because I don't need any more of it.

 

For extra sweetness (besides the brown sugar) I used 3 very ripe bananas and applesauce. They pair well together as both add moisture and natural sweetness as well as help hold the bread together.

I also used whole wheat flour, actually stone ground wheat flour. Now, honestly I didn't know what the difference was between regular whole wheat flour and stone ground, but now that I've cooked with it a few times I have found they are very different. Stone ground is not a "fine" flour, its actually quite rough and absorbs moisture like the dickens. It's terrible for making tortillas but fantastic for breads!

I found the best way to use this flour when I don't want a super dense bread is to blend it with my cup blender--similar to a magic bullet. I blend a cup a time and viola! soft, sifted, fine flour.

Anyways, this banana bread was perfect for breakfast and also dessert. I hope you enjoy.

Ingredients:
Makes 1 large loaf or ~ 2 small loafs
2 1/4 cup whole wheat flour
1/4 cup brown sugar
1/2 cup apple sauce
1 1/2 tsp baking soda
1/2 tsp salt
3 ripe bananas
2 tsp cinnamon
1 tsp vanilla
4 large egg whites
handful of chopped walnuts

Directions: 
Preheat oven 350 degrees F. 
Mix whole wheat flour, baking soda, salt, cinnamon,  and brown sugar  together in a large bowl. whisk together egg whites, vanilla, and apple sauce in a smaller bowl. Pour wet ingredients into the large dry ingredient bowl and stir until well combined.
Smash 3 very ripe bananas in a bowl with a fork--don't over smash, you want it to still have chunks of banana throughout the mush.
Blend the smashed banana into the mixture. Add in walnuts if desired.
Pour into 9x5 bread pan.

Bake for 1 hour, until knife come out clean.

Let cool for 10 min before serving.

Enjoy!

Nutritional Information w/ nuts:

Servings ~15 slices. Serving size: 1 slice

110 calories * 17 carbs* 1g Fat* 4g protein * 3g Fiber

Turkey Meat Balls: Protein Packed!

Well I am starting the Jamie Eason, Live Fit 12 week challenge and this is one of her recipes. 
I am not following the challenge's  meal plan to a 'T,' but I will use it as a guideline. You can read more HERE.

One of her recipes are turkey muffins, which are generally used as a snack in between meals. Her's are HUGE--large racquet ball size--and women are asked to eat 2 as a snack.
Can you imagine pulling that out as a snack at your desk.

Anyways, I made my own version, a bit smaller, and they are still packed with protein and will serve me just well for the time being.

They are delicious on there own but you can serve them with some type of sauce, cut them up and top on a salad, or put them in a sandwich. Endless possibilities.

Ingredients:
1 lb lean ground turkey ( I want to use extra lean but couldn't find it that week, it will cut calories)
1/4 cup rolled oats
1 egg
1/4 cup onion, chopped
2 mini peppers, chopped
1 small zucchini, grated
1 tsp chili powder
1 tsp cumin
1/2 tsp ground mustard
1/2 tsp garlic powder
1/4 tsp red pepper flakes,

Directions:
Preheat oven 375  F.
Non stick a muffin tin
Mix everything together in a small bowl-use your hands!
Do not over mix the meat but mix enough to get every thing incorporated.

Roll mixture into 12 equal sized balls, place in muffin tin and bake for 40 min.

Serve on a salad, in a pita, on some spaghetti squash, or just eat them---they taste great with hot sauce!

ENJOY!!!

Quinoa Granola

Quinoa Burns.

The first food experiment making this granola was a failure. 

Burnt to a crisp being only 15 min in the oven.

So note to self, and all, DO NOT bake uncooked quinoa at the temp of 400 degrees for 15 min. 

However,

 the second attempt  was amazing!!!!

I decided to cook the quinoa and then bake it at the lower temp of 300 (bumping it to 350 once I knew it wasn't going to burn) and it turned into a batch of cinnamony, sweet pebbles of bliss. 

It works well as a topping for yogurt, smoothies, and ice cream!!!! 

This could even be eaten as a cereal; ALL coupled with  ample amounts of protein and fiber.

Bake away my friends

Ingredients: 

1 cup quinoa, cooked
1 tbs cinnamon
1tbs honey--add more if you want it sweeter or brown sugar!
2 tsp vanilla

Directions:

Preheat oven to 350

Pat dry cooked quinoa with paper towels 

--It's okay if not completely dry--

Place cinnamon, honey, and vanilla in a bowl.

Mix in quinoa with a spatula until well combined. 

Line a baking sheet with parchment paper and dump cinnamon/honey quinoa mixture on it and spread out.

Bake in 10 min intervals for 30-45 min. 

Every 10 min stir/flip quinoa. 

It will slowly bake into a deep rich brown and crunchy mix. 

Let cool for 2 min and transfer into a air-tight container for freshness--that is if you don't eat it all right then and there

ENJOY!!!!

** this is a very very versatile recipe! Feel free to add anything you want to the granola to suit you taste**

Roasted Chickpeas

Sometimes we just need a little crunch in our life. 

Don't go for the chips.

 Go for the Chickpeas. 

Your body will thank you later. 

They can be made sweet, spicy, salty...pretty much anyway that you can concoct in your mind and toss in a bowl with them you can have. 

So make em'!

Ingredients 

• 1 can Chickpeas (Garbanzo beans)
• 1 tbs olive oil
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/2 tsp ground mustard 

Directions:
Preheat oven to 400 degrees.
Rinse Chickpeas in a colander, and then dry VERY WELL. (they will turn mushy if not)
Mix spices and olive oil in a small bowl. 
Add chickpeas into mixture and toss well. 
Lay on a baking sheet and place in oven. bake for 30 min or until crunchy. After the first 20 min or so shake pan to make sure they don't burn. Repeat as you see fit. 
   

ENJOY your very healthy protein enriched snack!

Nutrition Information:

 Makes about 5 severing. Serving size 1/4 cup.

100 cal* 14 carb* 0 sat fat* 4g protein* 4 fiber

Apple Sauce Bread

This was an experiment bread that turned out wonderful! 

I had half of a jar of applesauce (about 4 cups of apple sauce!) and it needed to go soon (it molds so fast!). 

SO I pulled from a concoction of  bread recipes  to make this spice-full, perfect for fall, Apple Sauce Bread.

Feel free to adapt/add what you want to make it yours!

Ingredients:

• 2 cup Whole Wheat Flour
• 1/2 cup White Flour
• 2 tbs cinnamon
• 1 tbs nutmeg
• 1 tsp all spice, ground
• 1/4 tsp salt
• 1 tsp baking soda
• 1/2 tsp baking powder
• 2 cup all natural apple sauce
• 1/4 cup packed brown sugar + 1tbs, divided
• 1/4 cup white sugar
• 1tbs ground flaxseed + 3tbs water
• 1/2 cup of raisins

Directions:

Mix flaxseed and water in a small dish and set a side for 3-5 min. (allows it to get gummy)

Mix flour, cinnamon, salt, baking soda, and baking powder  in a large bowl

Mix apple sauce, brown and white sugar, flaxseed mix, nutmeg, and all spice in a smaller bowl

Blend wet ingredients into dry and stir until well combined. Then gently fold in raisins. 

Pour mix in a 9x5 Pan

Sprinkle 1 tbs brown sugar on top

Bake 50-60 min or until knife comes out clean. 

 

Let cool for 20 min and then serve.

ENJOY!!!!

Healthy Baked Okra and Green Beans

 Eat your veggies...

 

• 4 oz fresh okra, chopped.
• 4 oz fresh green beans
• 2 eggs or 4 egg whites
• 1 1/4 cup bread crumbs (I used plain panko but there are so many others and seasonings)
• Paprika to taste
• Italian seasoning to taste
• Salt and pepper to taste
• 1 tbs cayenne pepper, or chili powder, or cumin, or red pepper flakes, or all!

Directions:
Preheat oven 425 degrees

In one bowl mix bread crumbs and all seasonings and spices. In another bowl whisk eggs. Set aside.
Fill another bowl with ice water and set aside.
Bring a pot of water to boil.

While waiting for boil, cut okra into 3rds of 4ths depending on size. Cut the ends off of green beans.
When boiled water is ready place green beans in for 2-3 min. When done submerge into ice water and dry on a paper towel.

Dip okra and green beans into egg mixture, shaking of extra and then into bread crumb mixture.

Place on a aluminum covered baking sheet, making sure none are touching each other.
Bake for 15-20 min until browned edges.

ENJOY!!!!