Thursday, January 5, 2017

Oat Bran Muffin Recipe


All of my clients and friends know that my #1 recommended food is oat bran. I have previously posted on the topic, so read here if you want to learn more about why this is such a "super food". 

For those that are not into porridge, overnight oats, or smoothies with oat bran, here is a recipe I give to clients for a muffin version. Easy to make, simple to eat, and all the while pretty nutritious! I don't think it has the same effect in terms of fullness as when you eat a full bowl of it, but you are still getting many of the oat bran's benefits. Enjoy!

INGREDIENTS:  
1 banana, medium (7") 
1 large Egg 
2 tbsp honey    
2 tsp baking powder, double-acting
1 cup skim or 1% milk
2 cup  Oat Bran, dry 
1 tbsp avocado or canola oil
1/2 tsp salt
1/4 cup brown packed sugar

DIRECTIONS: 
1. Pre-heat oven to 425 degrees F. 
2. Line 12 medium muffin cups with paper baking cups. 
3. Combine dry ingredients. 
4.  Add milk, egg, honey, mashed banana and oil; mix just until ingredients are moistened. 
5. Fill muffin cups 3/4 full. Bake 14-17 minutes or until golden brown.

Makes 12 muffins


TIP: I buy my oat bran from the bulk bins at Whole Foods (and sometimes it is in bulk at Wegmans). Otherwise, you will find oat bran in the "healthy food"/gluten free aisle of most supermarkets. Bob's Red Mill, Hodgskin Mill, and Old Wessex are common brands around.

Recipe adapted from: http://breakfast.food.com/recipe/incredible-oat-bran-muffins-plain-blueberry-or-banana-190507

Makes 12 servings
Nutrition Information per Serving (as determined by Diet Analysis Pro software)

Calories: 127.65 Fat: 3.27g Carb: 23.21g Protein: 4.83g


Picture source: http://allrecipes.com/recipe/8116/oat-bran-muffins/

Thursday, December 8, 2016

*Kelly's Healthy Whole Grain Veggie Pizza*



INGREDIENTS:

1 cup, chopped Broccoli, raw
3 cups raw spinach
1 cup bell pepper, sliced (any colors)
1 cup sliced raw mushrooms
4 cloves garlic
1 tablespoon extra virgin olive oil
½ cup part skim milk ricotta cheese
¼ c Cheese, Natural Shredded Mozzarella 2%
2 tablespoon grated Parmesan cheese
16 ounce whole wheat pizza dough [I recommend Trader Joe's- found in the fridge section] 
½ c marinara or tomato sauce    
1 cup, chopped tomatoes
Basil, oregano and/or Italian seasoning to taste


DIRECTIONS:

Allow crust to warm to room temperature. Preheat oven to 420 degrees.

1. Sauté vegetables and garlic in oil, except for tomatoes.
2. Roll out dough (using whole wheat flour to prevent sticking) into large round pan.
3. Spray pizza pan with olive oil spray and place crust on top.
4. Spread ½ cup tomato sauce on dough followed by ricotta, tomato slices.
5. Put vegetables on top of ricotta and top with mozzarella and Parmesan.
 6. Add basil, oregano, or other spices as wanted.
7. Bake in oven for 15-20 minutes until crust browns and cheese starts bubbling.

Enjoy!

TIP: Can sub cottage cheese for ricotta 


NUTRITION INFO:

Serving size= 1/8 pizza
Nutrition Information per Serving
Calories: 201.93 Fat: 6.38g Carb: 30.49g Protein: 8.79 [analyzed by DietMaster Pro]


Picture Source: http://www.domesticate-me.com/wp-content/uploads/2013/11/cauliflower-pizza-crust-with-roasted-vegetables-and-goat-cheese-11.jpg 

Friday, October 21, 2016

Healthy Tailgates article on Philly.com

Here is the link to my latest article for Philly.com speaking to how you can maintain a healthy lifestyle even if football tailgates are a regular part of your life during the fall:

Don't let a tailgate derail your diet