Chris Freytag
 

Recipes

What to Choose and What to Lose

Life is about choices.  We make choices every day, some good and some bad.  When it comes to your health, one of the easiest ways to start making changes is to pay attention to what you eat.

I have created these “recipes of the week” that are calorie controlled, simple to make, and chalked full of nutrition. It comes down to knowing what to choose and what to lose. I believe that education is the key….so most recipes will have  a “choose it” ingredient to help you understand the nutritional qualities of different foods.  I’ll give you ideas for food swaps so you can continue to make more mindful, meaningful food choices.

It is about choices ….To have more energy, eat healthy food.  To lose weight, shave calories from your daily food plan.  To save time, try my recipes….none of them take more than 30 minutes of prep time.

In the words of the late French author, La Rochefoucauld, “To eat is a necessity, but to eat intelligently is an art.”

Recipe of the week

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Bran Muffins

Bran Muffins

 
BRAN MUFFINS
 
Servings: 12

1 cup............ Fiber One Cereal
1 cup ........... Water
1 cup............ Whole Wheat Flour *
2 tsp............ Baking Powder
1/2 tsp........ Salt
1/4 tsp........ Ground Nutmeg
1 Tbsp.......... Cinnamon
1/2 cup........ Old Fashioned Oats
1/2 cup ....... Brown Sugar
1.................. Large Egg
1/2 cup ....... Unsweetened Apple Sauce
1 cup ........... Low fat Buttermilk
2 tsp............ Vanilla Extract
1/2 cup ....... Raisins
1/2 cup........ Walnuts- chopped
 
1.      Preheat oven to 400 degrees.  Line muffin tins with paper liners and  spray liners with non-stick spray.
2.      In a large mixing bowl add cereal and water, let stand while you combine the dry ingredients.
3.      In a small bowl combine dry ingredients; flour, baking powder, salt, nutmeg, cinnamon and oats.  Dry whisk ingredients together.    Set  aside.
4.      Once the cereal has absorbed the water, mix in the sugar. Once combined add the egg, mix well. Next, add the applesauce milk and vanilla, continue mixing until well incorporated.
5.      Add flour mixture to wet ingredients, stir until just combined.  It is important not to over mix.
6.      Gently fold in raisins and walnuts.  Evenly divide batter into prepared muffin pan.
7.      Bake for 20 minutes or until toothpick when inserted into middle of muffin comes out clean.
 

Nutrition (per serving): 128.5 calories; 20% calories from fat; 3.1g total fat; 14.2mg cholesterol; 264.2mg sodium; 173.9mg potassium; 24.9g carbohydrates; 4.0g fiber; 10.3g sugar; 20.9g net carbs; 3.4g protein.
 

Choose it
* Whole grains are much higher in vitamins, minerals, fatty acids, fiber, and antioxidants compared to refined or “white” grains or flours. Studies have shown that eating more whole grains may help in weight management and reduce the risk of heart disease, cancer, and diabetes.

 
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