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Cranberry Cornmeal Muffins

Cranberry Cornmeal Muffin Recipe

These hearty muffins are made with fiber-rich whole wheat flour and yellow corn meal. Mashed banana replaces high fat oils and keeps the muffins tender while adding extra sweetness. Fresh cranberries add a seasonal twist with tart flavor. These muffins make a healthy addition to a holiday brunch and are easy to take along for an afternoon snack.

Yield: 9 muffins

Preparation time: 15 minutes

Bake time: 20 minutes

Ingredients

1/3 cup mashed banana (about ½ a large banana)

1 large egg

½ cup raw sugar

½ cup lowfat milk

¼ tsp pure vanilla extract

¼ tsp fine ground sea salt

¼ tsp ground cinnamon

1/8 tsp ground clove

½ tsp baking powder

1 cup whole wheat flour

¼ cup yellow cornmeal

1 cup fresh cranberries, chopped

Directions

Preheat the oven to 325 degrees F. Spray 9 muffin cups in a standard 12-muffin tin with non-stick cooking spray.

In a medium bowl, stir together the mashed banana and egg until blended. Stir in the sugar and the milk. Continue to stir for 30 to 60 seconds to help dissolve the raw sugar. Add the vanilla.

Stir in the salt, cinnamon, and clove. Next, add the baking powder.

In a small bowl, combine the whole wheat flour and cornmeal. Gradually add the flour and cornmeal mix to the wet ingredients as you stir slowly. Mix just until all ingredients are combined. Fold in the cranberries.

Transfer the batter to the muffin tin, filling each of the 9 cups with an equal amount. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Let cool for 2 to 3 minutes and serve.

Nutrition information for 1 muffin: Calories 82; Total Fat 0.9 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 21 mg; Sodium 105 mg; Carbohydrate 15.6 g; Fiber 2.3 g; Sugar 1.8 g; Protein 3.4 g

Baked Vegetable Egg Rolls

Baked Vegetable Egg Rolls

Egg rolls always go over well as a party snack or an appetizer, but meat fillings and deep frying increases the calories and unhealthy fat. These egg rolls are filled with healthy root and cruciferous vegetables, and then baked until golden brown. Serve them with your favorite sauce for dipping, like plum sauce or sriracha.

Yield: 10 egg rolls

Preparation time: 20 minutes

Bake time: 15 minutes

Ingredients

1 tbsp olive oil

3 cloves garlic, minced

2 tbsp finely chopped onion

½ tsp minced fresh ginger

½ cup shredded carrot

½ cup shredded daikon radish

2 cups shredded green cabbage

½ tsp dark sesame oil

½ tsp low sodium soy sauce

10 egg roll wrappers

Directions

Heat a ½ tablespoon of the olive oil in a large skillet or wok over medium-high heat. Add the garlic and onion and cook for 2 minutes. Stir in the ginger and cook 1 more minute.

Add the carrot and daikon and cook for 1 minute. Next, mix in the cabbage and cook for 1 more minute. Remove from the heat, and stir in the sesame oil and soy sauce. Let the filling cool for 5 minutes.

Preheat the oven to 400 degrees Fahrenheit.

Spray a baking sheet with non-stick cooking spray or cover the pan with a silicone baking mat. Fill a small dish with about ¼ cup of warm water.

To assemble the egg rolls, place a wrapper on a flat surface with one corner pointing towards you. Transfer a ¼ cup of the vegetable filling to the center of the wrapper. Use a pastry brush to brush warm water along the edge of the wrapper.

Fold the bottom corner up over the filling. Fold in the right and left sides, and roll up the egg roll like a burrito.

Assemble the remaining egg rolls. Place the egg rolls on the baking sheet. Brush the tops of the egg rolls with the remaining olive oil. Bake for 12 to 15 minutes, until golden brown. Serve warm.

Nutrition information for 1 egg roll: Calories 81; Total Fat 1.9 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 3 mg; Sodium 152 mg; Carbohydrate 13.9 g; Fiber 1 g; Sugar 1.3 g; Protein 2.8 g

Spinach, Artichoke and Mushroom Stuffed Potatoes

Spinach, Artichoke and Mushroom Stuffed Potatoes Recipe

A stuffed potato is a delicious option for healthy comfort food. Potatoes contain potassium, vitamin C, and B vitamins. This baked potato is topped with a creamy filling that resembles spinach and artichoke dip. It makes an easy vegetarian meal that comes together in minutes.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

4 medium russet potatoes (about 5 oz. each)

2 tsp olive oil

½ cup chopped onion

2 cloves garlic, minced

6 white button mushrooms, diced

2 cups fresh spinach leaves, chopped

¼ cup chopped artichoke hearts canned in water (about 3)*

¼ tsp fine ground sea salt

1/8 tsp ground black pepper

¼ cup part skim ricotta cheese

Directions

Pierce the potatoes in five to six spots with a fork. Microwave on high 7 to 10 minutes until tender. Carefully remove from the microwave and place each potato on a serving plate.

While the potatoes are in the microwave, make the filling. Heat the oil over medium-high in a medium skillet. Add the onion and garlic, and cook for 2 minutes. Stir in the mushrooms, and cook 3 minutes. Add the spinach, and cook 2 more minutes.

Stir in the artichoke hearts, salt and pepper, cook for 30 seconds, and then remove the skillet from the heat. Stir in the ricotta cheese.

Cut a slit in each potato. Open the potato and spoon ¼ of the filling into each. Serve warm.

*Check the labels of canned artichoke hearts closely. Some varieties packed in water still have high levels of sodium. Options are available that have only 50 to 90 milligrams per serving.

Nutrition information for 1 serving: Calories 176; Total Fat 3.6 g; Saturated Fat 1.1 g; Trans Fat 0 g; Cholesterol 5 mg; Sodium 180 mg; Carbohydrate 31.7 g; Fiber 3.5 g; Sugar 2.7 g; Protein 6.5 g

Turkey Vegetable Crustless Quiche

Turkey Vegetable Crustless Quiche Recipe

Turn your holiday leftovers into a light lunch. This quiche uses leftover turkey breast and vegetables for protein and vitamins that will fill you up and get you back on track with healthier eating.

Yield: 8 servings

Preparation time: 10 minutes

Cooking time: 5 minutes

Baking time: 30 minutes

Ingredients

½ tsp olive oil

1/3 cup chopped onion

2 cloves garlic, minced

½ cup chopped celery

¼ cup chopped carrots

¼ tsp minced fresh rosemary

1 cup chopped spinach

1/8 tsp ground black pepper

4 oz. chopped turkey breast

4 whole eggs

2 egg whites

1 cup nonfat milk

Directions

Preheat the oven to 400 degrees F and spray a deep, 9-inch pie pan with non-stick cooking spray.

Heat the oil in a medium skillet over medium-high. Add the onion and garlic. Cook for 2 minutes. Stir in the celery and the carrots and cook 2 more minutes. Add the rosemary and cook 30 more seconds. Stir in the spinach and black pepper and remove from the heat.

Spread the chopped turkey evenly on the bottom of the pie pan. Next, add the vegetables.

Place the eggs, egg whites and milk in a blender and puree for 20 to 30 seconds. Pour the blended eggs into the pie pan. Place the pie pan on a baking sheet before putting it into the oven. Bake for 25 to 30 minutes until the center of the quiche is firm. Let cool 5 minutes before serving.

Nutrition information for 1 serving: Calories 90; Total Fat 4 g; Saturated Fat 0.9 g; Trans Fat 0 g; Cholesterol 101 mg; Sodium 78 mg; Carbohydrate 3 g; Fiber 0.4 g; Sugar 2.2 g; Protein 9.4 g

Easy Pumpkin Soup

Easy Pumpkin Soup Recipe

Keep healthy meals simple with this pumpkin soup. It comes together in less than 30 minutes. It’s lower in sodium than most canned soups, and it’s packed with vitamin-rich pumpkin and flavorful herbs and spices.

Yield: 3 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

½ tbsp olive oil

½ cup chopped onion

2 cloves garlic, minced

¼ tsp smoked paprika

1/8 to ¼ tsp ground cayenne pepper (optional)

1/8 tsp poultry seasoning

15 oz. canned pumpkin puree

2 cups no salt added chicken or vegetable stock

¼ tsp fine ground sea salt

1/8 tsp ground black pepper

Fresh rosemary for garnish (optional)

Directions

In a medium soup pot, heat the olive oil over medium-high heat. Add the onion and garlic, and cook for 2 minutes. Stir in the paprika, cayenne pepper and poultry seasoning. Cook for 30 seconds.

Reduce the heat to low. Stir in the pumpkin puree, and then add the chicken or vegetable stock. Continue to stir until pumpkin and stock are combined. Use an immersion blender to puree the soup until smooth. You can also transfer the soup to a blender and puree.

Increase the heat back to medium-high. Simmer the soup for 10 minutes. Stir in the salt and black pepper and serve with a sprig of rosemary for garnish.

Nutrition information for 1 serving: Calories 89; Total Fat 2.9 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 275 mg; Carbohydrate 14.1 g; Fiber 6.3 g; Sugar 5.8 g; Protein 4 g

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