Tag Archives: snack ideas

Whole Grain Apple Muffins

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I’m back in Minnesota for a few weeks while I’m on break from school/internship. It felt really weird coming home for a “vacation”, but it has been wonderful. I also feel odd because I have nothing to do. No school work, no job, no obligations- just enjoying my time home with family and friends. I usually like to stay busy because otherwise I go crazy. But I know that I need to enjoy this time. In 2 weeks when the Fall semester starts, things are going to get busy.

On Saturday morning my mom and I went to the Mill City Farmer’s Market. I love this farmer’s market. I didn’t have an opportunity to go before I left for Texas so I’m glad I was able to come back this month. The market is in Minneapolis by the stone arch bridge. It’s a beautiful part of Minneapolis.

My mom and I shared this refreshing spring water infused with watermelon and basil.

I couldn’t resist buying a scone for a late morning breakfast.

I also bought more lavender, freshly milled whole wheat flour, fresh wheat bran, tomatoes, squash blossom flowers, mint, and basil.

{Whole Grain Apple Muffins}

1 cup finely chopped apples

1/4 cup raw sugar

1 3/4 cups whole wheat flour

1/2 cup wheat bran

2 tablespoons raw sugar

3 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1 cup milk of your choice

1/4 cup olive oil

1 egg slightly beaten

1/2 cup chopped walnuts (optional)

Step 1: Mix 1/2 cup sugar with chopped apples. Set aside.

Step 2: Combine flour, bran, 2 tbsp sugar, baking powder, salt, cinnamon, nutmeg and walnuts.

Step 3: Lightly beat egg. Add it to the dry mixture along with the milk and olive oil.

Step 4: Gently mix the batter until it just starts to come together.

Step 5: Carefully mix in the chopped apples + sugar mixture.

Step 6: Spoon the batter into 12 muffin tins.

Step 7: Bake at 350 degrees for 20-25 minutes. The house will smell incredible.

The muffins taste like apple pie. They are whole grain, high in fiber, and healthy fats. I think these would make a wonderful snack for after-school or a mid-morning treat. Pair it with a glass of low fat milk for protein and calcium.

Choosing Healthy Snacks

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Happy March! I sure hope this month turns the year around because 2011 has not been a good year so far. The 35 degree sunny day is a good start though :)

I know it’s been awhile since I did a nutrition-related post (posting food is more fun) but I suppose I should put more educational material on here. Today’s topic: Choosing Healthy Snacks

We all experience times during the day when we feel weak, fatigued, and just dragging. Do you find yourself reaching for a coke, energy drink or a mountain dew and donettes during these times? How about candy from the vending machine or a muffin from the coffee shop? I am guilty for often grabbing a cherry coke zero or my eighth a cup of coffee in the afternoon. Many times we think we need caffeine or sugar because we are lacking sleep but in reality our body may actually be low on fuel.

Going too long without eating can make us feel tired, cranky, and spacey. Some people, myself included, also get nausea and feel very sick. These symptoms are the result of low blood sugar, so our natural tendency is to seek sugar. While sugary snacks quickly replenish our blood sugar levels and make us feel better, they also cause a big spike in our glucose and insulin levels. What goes up must come down- resulting in the sugar “crash” we have all experienced.The end result is that we end up just as sluggish as before!

The key is choosing small, healthy snacks or mini meals that include both protein and carbohydrates. They can help keep our energy levels high throughout the day and won’t cause that high spike in blood sugar.

Try one of the energizing snacks below to enjoy when your body needs it.

Here are some sample snacks:

  • Sliced apple with 1 tablespoon peanut butter

  • Turkey and tomato on 1 slice whole-wheat bread
  • Small skim latte with a piece of fruit
  • Low-fat cottage cheese and a peach or pear

  • A hard-boiled egg and a piece of fruit
  • 1/3 cup Almonds and 1/4 cup dried apricots
  • A yogurt-and-fruit smoothie
  • 1/4 cup Hummus  and baby carrots

  • Low-fat yogurt and fresh strawberries

  • Baked sweet potato with low-fat cottage cheese
  • 10 Baked tortilla chips and 1/2 cup bean salsa
  • 1.5 oz Reduced-fat cheese and 5 whole-grain crackers

  • Half a peanut butter and banana sandwich (1 tablespoon peanut butter)

My final point: There are many, many more choices for healthy snacks. Be creative! Just pick a lean protein, a smart carbohydrate and try to keep the snack around 200 calories .

Chocolate Chip Bran Muffins

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Chocolate Chip Bran Muffins

Yields 12 muffins

 


1/2 cup brown sugar

1 1/2 cups oat bran

1 1/2 cups all-purpose flour

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/2 tsp salt

2 eggs or 4 egg whites

1 cup applesauce

4 tbsp canola oil

3/4 cup chocolate chips

 

Preheat oven to 400 degrees. Line 12 muffin cups with pretty paper liners or grease muffin cups very well. Blend together dry ingredients. Add eggs, applesauce, and vegetable oil. Mix until well combined. Fold in chocolate chips. Spoon the batter into the muffin cups. Let stand 10 minutes. Bake 15 minutes or until golden brown.

 

 

*After a day or so I found that the muffins dried/hardened. To fix this I just heated one in the microwave for 30 seconds. The muffins get nice and warm and the chocolate melts. My favorite way to eat them is smothered in peanut or almond butter. Yum!