Sweet Potato Applesauce Muffins

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Adapted from the Oatmeal Artist http://theoatmealartist.blogspot.ca/2012/10/sweet-potato-oatmeal-muffins.html?m=1  Sweet potatoes are high in fiber and vitamin A. Applesauce replaces some of the maple syrup. These are also egg-free. Pair these muffins with some non-fat Greek yogurt and fruit for a healthy breakfast.

1 c. pureed cooked sweet potato

2 T. oil

2/3 c. milk

1/4 c. plus 2 T. water

1/4 c. applesauce

1/4 c. maple syrup

2 tsp. vanilla

1 c. oat bran

1 c. oat flour (I pulsed oatmeal into a flour like consistency)

2 T. flour (gluten free or regular)

2 – 3 tsp cinnamon

1/2 tsp. salt

1 tsp. baking soda

1/2 tsp. baking powder

Mix liquid ingredients together in small bowl.  Mix dry ingredients in large bowl.  Add liquid to dry, mix well.  Drop into muffin tin cups that have been sprayed with non stick spray. Bake at 350 for 20 minutes. Makes 12 muffins.

 

Baked Energy Bites

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Also known as granola bars. These have been adapted by myself to make a lower-fat, lower sugar version of a recipe from Julie Van Rosendaal.

1 3/4 c. oats (I used quick-cooking)
1/3 c. packed brown sugar
1/3 c. white flour
pinch salt
shake of cinnamon
1 c. nuts of your choice
1 c. dried fruit of your choice
1/4 c. chia seeds
1/4 c. hemp hearts
1/3 c. canola oil
1/3 c. unsweetened applesauce
1/3 c. plain, non-fat yogurt
1 egg
2 tsp. vanilla

Preheat oven to 350. Spray an 8 x 8 pan with cooking spray. In a large bowl combine oats,sugar, flour, salt, cinnamon, nuts, dried fruit, chia seeds and hemp hearts. Mix well. In small bowl, whisk together oil, applesauce, yogurt, egg, and vanilla. Add to dry ingredients, mix well. Place in pan and spread evenly. Bake at 350 approximately 27 minutes. Cool in pan on wire rack then cut up to size you desire. **Can easily be made gluten free by using a GF flour in place of the white flour.

Easier Energy Bites

Adapted from:  http://www.blueberries-nutrition.com/delicious-recipes/2014/12/21/no-bake-energy-bites-recipe

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1 cup oatmeal

1/3 c. chia seeds

1/3 c. hemp hearts

1/2 c. ground flax

1/2 c. raisins (try other ingredients such as chopped nuts, pumpkin seeds, or other dried fruit)

1/3 c. liquid honey

1/2 c. nut butter (I used almond)

Mix dry ingredients thoroughly in a large bowl.  Add honey and nut butter. Combine well.  Scoop into balls either by hand or with a measuring scoop. I used a one ounce measuring scoop. Place onto a cookie sheet that has been lined with wax paper.  Freeze until firm, then transfer bites to a ziploc freezer bag and keep frozen until ready to use. 21 energy bites. Note – 2/3 c. toasted coconut can be used in place of the chia seeds and hemp hearts.  I  switched out the coconut because my husband doesn’t like it.

Oatmeal, Nut and Fruit Balls

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Oatmeal ball (or bar) with nuts, fruits, chia seeds and hemp hearts. No added sugar or salt. Gluten free.

This is labour and time intensive (took me about an hour, excluding cutting the bars up). You will use a lot of muscles stirring the wet and dry ingredients together. To avoid a pain flare:  I would suggest using a heavy duty mixer to incorporate the wet ingredients into the dry. Or enlist someone else’s help. My husband cut the bars up for me and his hands hurt afterwards!  However, given the cost of similar bars in the store ($3.00 and up) it is worth it.

Dry Ingredients

3 1/2 cups oatmeal (oats)

1/3 c. chia seeds

¼ c. ground flaxseed

½ c. hemp hearts

½ cup Nuts (I used walnuts)

½ cup dried Apricots

½ c. raisins

Wet ingredients

1 medium Apple, chopped

200 g dates, pitted and chopped

½ cup natural Peanut butter

½ cup vegetable oil

1/3 cup plain 0% fat yogurt

Mix dry ingredients in large bowl. Place dates in water on stove and cook until mushy. Puree.  Puree apple in water. Combine dates, apple, oil, peanut butter & yogurt in small bowl. Mix into dry. Mix well. Using a one ounce measuring scoop, scoop out the mixture and roll each scoop into small balls. Alternative, place entire mixture into 9 x 9 pan. Refrigerate. When cool, cut into bars.  Wrap each ball / bar individually in saran wrap. Keep balls refrigerated until use as the balls lose their shape when warm.  A great snack or have one for breakfast with some fresh fruit and non fat Greek yogurt!

Tropical Almond Smoothie

Using frozen fruit in smoothies results in a creamy texture and look without the addition of dairy.

3/4 c. chopped fresh or frozen pineapple

1 frozen banana

1/2 c. to 3/4 c. orange juice (to preferred thickness)

1 T. honey

1/4 c. sliced almonds

Blend together until smooth.  Makes approximately two 8 ounce, servings.

Fresh Tomato Bruschetta

If pesticides are a concern, look for tomatoes “on the vine” as they are often grown without the use of pesticides.

4 tomatoes, seeded and diced

2 tsp. dried garlic

1 1/2 T. dried parsley

1 1/2 T. dried basil

1 T. lemon juice

1/2 T. olive oil

1/4 – 1/2 tsp. dried tarragon

A dash each of red pepper flakes and salt

Fresh ground pepper to taste

Mix together in a small bowl.  Let stand for three hours unrefrigerated to blend flavors before using. Or refrigerate overnight. Makes about 1 1/2 cups.

Banana Raisin Flax Muffins

3/4 c. white flour

1/2 c. each whole wheat flour and ground flaxseed

3 tsp. baking powder

1 tsp. salt

1/2 c. raisins

1/4 c. nuts, chopped

1/2 c. liquid honey

1 egg

1/4 c. milk

1/4 c. vegetable oil

1 c. mashed bananas (about 2)

 

Combine first 6 ingredients in a large bowl.  Mix well and make a well in the middle.  In separate smaller bowl, beat egg until frothy.  Add milk, oil and bananas.  Add liquid mixture to dry ingredients. Mix until all moistened. Try not to overmix. Bake at 400 20 – 25 minutes.  Makes 12 muffins.  Note:  3/4 c. chocolate chips can be substituted in place of the raisins and nuts.

 

Orange Almond Raisin Bars

Adapted quite a bit from a Company’s Coming recipe

1/2 c. non-hydrogenated margarine, melted

1/2 c. sugar

1 – 2 T. grated orange rind

juice of one half an orange

1 egg

1 c. flour

1/2 tsp. baking soda

1/2 c. sliced almonds

1/2 c. raisins

Combine melted butter with sugar, orange rind and juice in large bowl. Blend well. Add egg and beat.  Mix together flour and baking soda first then stir into batter.  Add almonds and raisins.  Scrape into a 9 x 9 inch pan that has been sprayed with cooking spray.  Bake at 350 F for 20-25 minutes, being careful not to overbake.  Cut into 36 squares.  When I scraped this into the pan, I thought there was no way this would work out but it rose beautifully.  I have a “hot” oven so I baked it for 20 minutes and that may have been a bit too long.