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High Fiber Vegan Banana Blueberry Muffins

 

These muffins are healthy and delicious.

Yields 36 muffins, definitely worth the effort.

Everyone loves them!

 

2-1/2 cup whole wheat flour
1-1/2 cups oatmeal
1-1/2 cups flaxseed meal
1 tablespoons baking powder
1 tablespoon ground cinnamon
1/2 cup organic white sugar
3/4 cup organic brown sugar + small amount for garnish
1-1/2 cups applesauce
1 tablespoon vanilla extract
1/2 cup melted vegan butter, coconut oil or grapeseed oil
2-1/2 cups almond milk
2 large organic bananas, peeled, cut in quarters lengthwise, chopped thin + 1 large organic banana for garnish
12 ounces fresh organic blueberries or other berry or chopped fresh fruit

Preheat oven to 350 degrees.  Prepare muffin tins by rubbing insides with oil-dipped paper towel.

Using a stand mixer or large bowl, mix flour, oatmeal, flaxseed meal, baking powder, cinnamon, and sugars until fully combined.  Mix in applesauce, vanilla extract, butter, and almond milk until all ingredients are well combined.  Gently fold in bananas.

Scoop batter into prepared muffin tins with 1/4 cup measuring cup.  When all muffins tins are full, distribute blueberries evenly, and push some blueberries down into the batter, leaving a few a the top.  Peel the third banana and slice as thin as possible.  Place 2 to 3 slices of banana on each muffin, then sprinkle the tops with just a pinch of brown sugar.

Bake for 20 to 25 minutes or until toothpick comes out clean.  Baked muffins are good for 3 days, covered and unrefrigerated.

If freezing baked muffins, wait until completely cool then bag them or use a plastic container with tight-fitting lid.  Raw  batter can be frozen or refrigerated for later use — place in resealable plastic bag and lay flat, rather than in a large block, for easier defrosting.

Trimm-Way Weight-loss Story – Bill, Age 52

I struggled for years to maintain or lose weight on my own, through exercise and watching what I ate, or depriving myself of certain foods, with little or no lasting results. My wife suggested that we make an appointment with Karen Kelley at Trimm-Way Weight Center.

With my 1st visit, I knew Trimm-Way was the right program for me. Karen made it very easy and comfortable to talk about weight loss, eating, and exercise.

I lost 16 lbs. in 90 days and 5 inches around my waist, and it is all due to Karen and the Trimm-Way program. I never once felt like I was missing out or depriving myself with Trimm-Way. I have gained a lot more energy and I feel amazing. I’ve never in my life looked as good as I do today.

Karen was amazing — she’s extremely kind and knowledgeable.  She helped me to make better choices with my diet — pointing out out where I need to cut back and or increase what I was eating, taking the time to review recipes and meals.  She even reviewed restaurant menus to help me to choose foods that would help me to reach my goal while still enjoying what was on offer.

Trimm-Way Weight-loss Story — Jordana, Age 51

After many years of being unable to attain my fitness and weight goals through fitness classes and suggested diets, I found Trimm-Way Weight Center.

After just 90 days of following the Trimm-Way program, I surpassed my goals for weight loss and fitness goals.  My body fat is as low as my fitness competition days.

Karen Kelley and the Trimm-Way program are amazing.  Karen Kelley coached me on how to make better food choices, without depriving myself.  Not only did I loss 14 lbs.,  but my husband lost 16 lbs. and he has much  more energy and no longer needs to nap.

The Trimm-Way is a lifestyle choice — you learn how to eat properly and make smart, tasty food choices. You will learn to listen to your body and walk away from temptation and that extra plate of food. Portion control will become second nature on the Trimm-Way.

One of the added bonuses is Karen’s help in reviewing restaurant menus when you are planning a night out, so that you make wise choices. Karen will also review potential recipe choices, as well as share some of her favorites recipes, to make sure they conform to your new lifestyle.

Grilled Shrimp Kabobs with Orange-Ginger Marinade

This recipe cooks up fast, perfectly designed for the hot days of Summer

Instead of grilling this recipe in a pan, you can cook the skewers under the broiler.

 

 

1/2 cup fresh orange juice (about 2 oranges)
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh cilantro
2 tablespoons rice vinegar
1 to 2 tablespoons low-sodium soy sauce (according to taste)
1 tablespoon vegetable oil
2 teaspoons grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray

Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes.

Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers.

Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.

8 Servings (1 Skewer each) – 104 Calories, 12 g protein, 7 g carbs, 3 g fat

BBQ Soy-Lemon Halibut (or Bass, Cod, Swordfish)


Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!

2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray

Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.

Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).

6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt

Showcasing 2 Popular Trimm-way Products

Trimm-way’s Salted Caramel Pretzel Protein Bars are a client favorite.  Looks like and tastes like a ‘rice crispy treat’ —  with an amazing combination of salty and sweet.  Each bar has 15 grams of protein and only 160 calories.  High Fiber (8 grams) and Gluten-free.

protein_bars_salted_toffee_pretzel

Trimm-way’s  Chocolate Crisp Protein Bar with chocolate coating will satisfy your chocolate cravings, with a superior taste. Very low carb and high fiber bar with 15 grams of protein, a whopping 12 grams of fiber, and only 5 grams of net carbs.  Gluten-free.

protein_bars_chocolate_crisp

Chicken Enchiladas

Authentic Mexican flavor makes for a great family-style dinner — enjoy!

Skillet Beef Enchiladas
1 large can Las Palmas Enchilada Sauce
1 large onion, chopped
3 green onions, chopped
1 large tomato
1 16 oz. can black beans
4 chicken breasts
3 T. Schilling taco seasoning
Sliced olives; sliced jalapeño
Fresh Salsa
1 T. olive oil
10 corn tortillas or 60 calorie whole wheat
1/2 cup white wine
1 head iceberg lettuce
2 T. vinegar
1/2 cup Kraft 2% Colby or Jack cheese
1 pint light sour cream

Boil chicken breasts for about 15 minutes.  Shred and place in a container and cover with taco seasoning and wine — refrigerate for two hours.

Chop onions and tomato and sauté in olive oil.  Drain beans and add to mixture.  Heat and set aside.

Shred head of lettuce, toss with vinegar and pepper.

Heat sauce until warm.

Dip tortilla in sauce and place in 9×11” dish.  Fill tortilla with chicken mixture and roll.  Top with 2 T. sauce.  Repeat.

Sprinkle enchiladas with cheese and bake in preheated 350 degree oven for 25 minutes.

Top each enchilada with lettuce, sour cream and salsa, olives and jalapeños.

Serving size:  1 enchilada = 1 Bread, 1 Vegetable, 2 Protein, 1 Fat

 

Mini Meat Loaves

 

A tangy Ketchup and Dijon Mustard Glaze helps the meat loaves bake to a golden brown and provides great flavor

5280711/2 cup ketchup
1-1/2 T Dijon mustard
1 pound ground sirloin
3/4 cup finely copped onion
1/4 cup seasoned breadcrumbs
1/2 t salt
1/2 t dried oregano
1/8 t black pepper
1 large egg, lightly beaten
Cooking spray

Preheat oven to 400 degrees.

Combine ketchup and mustard, stirring well with a whisk.  Reserve 1-1/2 tablespoons ketchup mixture.  Combine remaining ketchup mixture, beef and next 6 ingredients (beef through egg) in a large bowl, stirring to combine.

Divide beef mixture into 4 equal portions.  Shape each portion into a 4 x 2-1/2 inch loaf, place loaves on a jelly roll pan coated with cooking spray.

Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf.  Bake at 400 degrees for 25 minutes or until done.

4 Servings (1 loaf) – 255 Calories, 27 g protein, 15 g carbs, 8 g fat, 944 mg salt

Veggie Pizza with Cauliflower Crust

Who doesn’t love PIZZA?  This recipe has a great balance of flavors, making it hard to believe that the crust is made with cauliflower, and an entire personal-sized pizza is only 350 calories.

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1 head cauliflower (about 3 lb.), roughly chopped
2 tsp. olive oil
1/2 cup sliced cremini mushrooms
1/2 cup sliced red bell pepper
1/2 cup thinly sliced fresh basil
1/4 tsp. freshly ground black pepper
1/8 tsp. kosher salt
3 cloves garlic, minced
2-1/2 oz. shredded part-skim mozzarella (about 2/3 cup)
2 large egg whites
1/2 oz. grated parmesan
1/2 cup thinly sliced seeded tomatoes
2/3 cup fresh baby spinach

Preheat oven to 375 degrees.  In a food processor, pulse half of cauliflower 10 to 15 times or until finely chopped (like rice).  Transfer to a parchment-lined baking sheet.  Repeat with remaining cauliflower.  Coat cauliflower with cooking spray.  Bake, stirring once, for 25 minutes.  Let cool.  Increase oven temperature to 450 degrees.

Warm a large skillet over medium-high heat.  Add 1 tsp. oil; swirl to coat.  Add mushrooms and bell pepper; sauté until tender, about 5 minutes.

Place cauliflower in a clean kitchen towel and squeeze until very dry.  In a large boawl, combine cauliflower, remaining 1 tsp. oil, 1/4 cup basil, 1/8 tsp. black pepper, salt, garlic, 2 oz. mozzarella, egg whites and Parmesan.  On a parchment-lined baking sheet, press mixture into two 8-inch circles.  Coat crusts with cooking spray.

Bake crusts until browned, about 20 minutes.  Remove from oven; top evenly with mushroom mixture, tomatoes, spinach, remaining 1/4 cup basil, remaining 1/8 tsp. black pepper and remaining mozzarella.  Bake until cheese melts, about 7 minutes.

2 Servings, 350 Calories per serving. 16 g fat, 11 g fiber, 26 g protein, 658 g sodium

No Excuses!

imagesExcuses for skipping a workout fall into 3 categories. First, there are the Legitimate excuses like the flu, back spasms, Mom needs help, dead car battery.

Then there is the category of Utterly Crazy excuses for not working out, such as these:
I had a massage yesterday, and I don’t want to mess that up.
I don’t have any workout clothes to match my mood.
I can’t sweat because the heat makes my eyelash extensions fall off.
I’m going to an awesome party and don’t want to be sore because I plan to do a lot of dancing.
My appetite goes up after I exercise, so I need to take a break so I’ll eat less.

Finally, there’s the category of Poor/Lame excuses, but we like to tell ourselves they are legitimate — Avoid these and say: “NO MORE EXCUSES!”
It’s too hard.
I’m too busy.
I’m too tired.
I’ll do it tomorrow.
My body sucks.
I can’t go to the gym until I get in shape. (Don’t let muffin top, bloated tummy, wobbly thighs, etc., become excuses!)