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Banana Blueberry Muffins
INGREDIENTS
2 cups whole wheat flour
1/3 cup brown sugar
1/2 teaspoon ground cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
1 1/2 cups mashed bananas
4 egg whites
1 teaspoon vanilla extract
1 cup fresh blueberries
DIRECTIONS
Preheat oven to 350 degrees F (175
degrees C). Lightly grease a 12 cup muffin
pan.
In a large bowl, mix the whole wheat flour,
brown sugar, cinnamon, baking powder, and
baking soda. In a separate bowl, mix the
bananas, egg whites, and vanilla extract.
Mix the banana mixture into the flour mixture
until smooth. Fold in the blueberries. Spoon
the batter into the prepared muffin pan.
Bake 16 minutes in the preheated oven, or
until a toothpick inserted in the center of a
muffin comes out clean.
Calories: 122; Total Fat: 0.5g
Cholesterol: 0mg; Sodium: 169mg
Total Carbs: 26.9g; Dietary Fiber: 3.3g
Protein: 4.2g
INGREDIENTS
2 cups whole wheat flour
1/3 cup brown sugar
1/2 teaspoon ground cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
1 1/2 cups mashed bananas
4 egg whites
1 teaspoon vanilla extract
1 cup fresh blueberries
DIRECTIONS
Preheat oven to 350 degrees F (175
degrees C). Lightly grease a 12 cup muffin
pan.
In a large bowl, mix the whole wheat flour,
brown sugar, cinnamon, baking powder, and
baking soda. In a separate bowl, mix the
bananas, egg whites, and vanilla extract.
Mix the banana mixture into the flour mixture
until smooth. Fold in the blueberries. Spoon
the batter into the prepared muffin pan.
Bake 16 minutes in the preheated oven, or
until a toothpick inserted in the center of a
muffin comes out clean.
Calories: 122; Total Fat: 0.5g
Cholesterol: 0mg; Sodium: 169mg
Total Carbs: 26.9g; Dietary Fiber: 3.3g
Protein: 4.2g
Quick Pizza Margherita
Ingredients
1 (10-ounce) can refrigerated pizza crust
dough
Cooking spray
1 teaspoon extra-virgin olive oil, divided
1 garlic clove, halved
5 plum tomatoes, thinly sliced (about 3/4
pound)
1 cup (4 ounces) shredded fresh
mozzarella cheese
1 teaspoon balsamic vinegar
1/2 cup thinly sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°.
Unroll crust dough onto a baking sheet
coated with cooking spray; pat into a 13 x
11-inch rectangle. Bake at 400° for 8
minutes. Remove crust from oven, and
brush with 1/2 teaspoon oil. Rub crust with
cut sides of garlic.
Arrange tomato slices on crust, leaving a
1/2-inch border; sprinkle evenly with
cheese. Bake at 400° for 12 minutes or until
cheese melts and crust is golden.
Combine 1/2 teaspoon oil and vinegar,
stirring with a whisk. Sprinkle pizza evenly
with sliced basil, salt, and pepper. Drizzle
the vinegar mixture evenly over the pizza.
Cut pizza into 8 pieces.
Calories:298; Fat:10g; Protein:12.2g
Carbohydrate:38.6g; Fiber:2.1g
Cholesterol:22mg; Iron:2.6mg
Sodium:595mg; Calcium:175mg
Ingredients
1 (10-ounce) can refrigerated pizza crust
dough
Cooking spray
1 teaspoon extra-virgin olive oil, divided
1 garlic clove, halved
5 plum tomatoes, thinly sliced (about 3/4
pound)
1 cup (4 ounces) shredded fresh
mozzarella cheese
1 teaspoon balsamic vinegar
1/2 cup thinly sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°.
Unroll crust dough onto a baking sheet
coated with cooking spray; pat into a 13 x
11-inch rectangle. Bake at 400° for 8
minutes. Remove crust from oven, and
brush with 1/2 teaspoon oil. Rub crust with
cut sides of garlic.
Arrange tomato slices on crust, leaving a
1/2-inch border; sprinkle evenly with
cheese. Bake at 400° for 12 minutes or until
cheese melts and crust is golden.
Combine 1/2 teaspoon oil and vinegar,
stirring with a whisk. Sprinkle pizza evenly
with sliced basil, salt, and pepper. Drizzle
the vinegar mixture evenly over the pizza.
Cut pizza into 8 pieces.
Calories:298; Fat:10g; Protein:12.2g
Carbohydrate:38.6g; Fiber:2.1g
Cholesterol:22mg; Iron:2.6mg
Sodium:595mg; Calcium:175mg
Cranberry Pecan Oatmeal
Upgrade your instant oatmeal packet to a flavorful and fancy
hot breakfast dish, just by adding a few ingredients!
Ingredients:
1 packet plain instant oatmeal (or lower sugar instant oatmeal
such as Quaker Lower Sugar Maple & Brown Sugar)
2/3 cup 1% low-fat milk (fat-free half-and-half can also be
used)
1 tablespoon of toasted pecan pieces (walnuts or any nut can
be substituted)
1 tablespoon chopped dried cranberries (dried cherries or
any dried fruit can be substituted)
Preparation:
Empty packet into microwave safe bowl. Add low fat milk and
stir. Microwave on HIGH for 1 to 2 minutes and stir. Sprinkle
cranberries and toasted pecans over the top
Yield:
Makes 1 portion
Nutritional Information:
269 calories, 10 g protein, 41 g carbohydrate, 8.8 g fat, 7 mg
cholesterol, 4 g fiber, 374 mg sodium. Calories from fat: 29
percent.
Upgrade your instant oatmeal packet to a flavorful and fancy
hot breakfast dish, just by adding a few ingredients!
Ingredients:
1 packet plain instant oatmeal (or lower sugar instant oatmeal
such as Quaker Lower Sugar Maple & Brown Sugar)
2/3 cup 1% low-fat milk (fat-free half-and-half can also be
used)
1 tablespoon of toasted pecan pieces (walnuts or any nut can
be substituted)
1 tablespoon chopped dried cranberries (dried cherries or
any dried fruit can be substituted)
Preparation:
Empty packet into microwave safe bowl. Add low fat milk and
stir. Microwave on HIGH for 1 to 2 minutes and stir. Sprinkle
cranberries and toasted pecans over the top
Yield:
Makes 1 portion
Nutritional Information:
269 calories, 10 g protein, 41 g carbohydrate, 8.8 g fat, 7 mg
cholesterol, 4 g fiber, 374 mg sodium. Calories from fat: 29
percent.
Peanut Butter-Banana Spirals
Kids (& adults!) will wear smiles after trying
these crunchy mouth-size morsels that are
rich in heart-healthy monounsaturated fat
and potassium. Little chefs can be a big
help by mixing ingredients and rolling the
tortillas into spirals.
Ingredients
1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) fat-free flour tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon
Preparation
Combine peanut butter and yogurt, stirring
until smooth. Drizzle juice over bananas;
toss gently to coat.
Spread about 3 tablespoons peanut butter
mixture over each tortilla, leaving a
1/2-inch border. Arrange about 1/3 cup
banana slices in a single layer over peanut
butter mixture. Combine wheat germ and
cinnamon; sprinkle evenly over banana
slices. Roll up. Slice each roll into 6 pieces.
Calories:245; Fat:7.7g ; Carbs:31.3g;
Fiber:3.9g; Cholesterol:1mg; Iron:0.8mg
Sodium:275mg; Calcium:37mg
Kids (& adults!) will wear smiles after trying
these crunchy mouth-size morsels that are
rich in heart-healthy monounsaturated fat
and potassium. Little chefs can be a big
help by mixing ingredients and rolling the
tortillas into spirals.
Ingredients
1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) fat-free flour tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon
Preparation
Combine peanut butter and yogurt, stirring
until smooth. Drizzle juice over bananas;
toss gently to coat.
Spread about 3 tablespoons peanut butter
mixture over each tortilla, leaving a
1/2-inch border. Arrange about 1/3 cup
banana slices in a single layer over peanut
butter mixture. Combine wheat germ and
cinnamon; sprinkle evenly over banana
slices. Roll up. Slice each roll into 6 pieces.
Calories:245; Fat:7.7g ; Carbs:31.3g;
Fiber:3.9g; Cholesterol:1mg; Iron:0.8mg
Sodium:275mg; Calcium:37mg
| This site was developed and is maintained by Susan Caldwell |
Susan Caldwell, CPT
Hi 5 Fitness @ Tone Up Raleigh
www.Hi5Fitness.com
(919) 900-7569
Hi 5 Fitness @ Tone Up Raleigh
www.Hi5Fitness.com
(919) 900-7569
| Raleigh, NC 27614 susan@susancaldwell.com |
