Tag Archives: Portion Control

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 — 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.

50-Calorie Chocolate Protein “Truffles”

These taste too-good-to-be-true!  A good alternative to a pre-workout protein bar.

ecbb0866835a692a_bite.xxxlarge_2x1/2 cup raw almonds
1/2 cup golden raisins
3/4 scoop chocolate plant-based protein powder (1 scoop is about 35 grams; I used Vega)
Pinch of sea salt
1 tablespoon unsweetened shredded coconut

Add almonds to a food processor or high-speed blender. Process nuts a few minutes until a creamy almond butter forms.

Add raisins and mix until smooth.

Add in the protein powder and salt; blend until thoroughly combined.

Roll dough into 12 balls (make them smallish), coat each ball with shredded coconut, and place on a plate or pan.

Refrigerate for at least 20 minutes. Store uneaten balls in an airtight container.

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