Thursday, April 24, 2014

Flax/Chia Seed Mix Recipe

In my last couple of blog posts, I talked about the health benefits of chia seeds and some easy recipes.   While chia seeds are not the cheapest food on the shelf (about $8.99/bag), I did find another great alternative to plain chia seeds that was about $2 cheaper; a Flax Chia Blend.

This blend is again, a great source of Omega-3s and Fiber. It also has 2g of protein, no sugar, and is only 60 calories per 2T.

On the bag I purchased, brand name "Carrington Farms," I found a pretty simple and tasty recipe on the back: "Minute Muffin Top" (Recipe below). Besides baking this blend into muffins or other goodies, you can also sprinkle it on yogurt, oatmeal, or a pudding for a Omega-3 and Fiber boost! 

Minute Muffin Top (Modified Version)
1/4c Flax Chia blend
2 tsp cinnamon
1 tsp sugar (I didn't use the sugar with adding the peanut butter)
1/4 tsp baking powder (Original called for 1tsp)
1 egg
1 tsp oil
Handful of cranberries (about 1T)
1T peanut butter (The original recipe didn't call for this, but I used it as a topping after making the muffin)
**You can also try adding nuts!

(In the original directions, you mix everything in separate bowls, layer ingredients, and do a bunch of steps. I was too lazy to do all of that, so I just followed the steps I made up below and it turned out fine)
1. Spray a soup bowl with non stick spray. 
2. Mix all ingredients in a separate bowl, then add to soup bowl. 
3. Place in microwave for 1 minute and enjoy! 
(After cooking is where you can top with the peanut butter)

Nutrition Facts (with peanut butter, without sugar)
Calories: 380 (Pretty good for a breakfast meal) 
Fat: 26g (5g Polyunsaturated, 6g Monounsaturated, 4.5g Saturated) (I didn't calculate the exact amount of Omega-3s; but, it is about 6,000mg)
Cholesterol: 185mg
Sodium: 270mg (Mostly from the baking powder, original recipe called for 1tsp and bumped up the sodium to 600mg)
Potassium: 138mg
Total CHO: 23g
Fiber: 13g (About half the recommended daily amount! 25-35g is range for daily fiber intake) 
Sugar: 7g (Comes mostly from peanut butter brand I used and the cranberries)
Protein: 16g (Great protein boost for the morning! 1 large egg is about 6g Protein).
Vitamin A: 6.1% 
B-12: 8%
Vitamin C: 5.1%
Vitamin D: 10%
Vitamin E: 7.8%
Calcium: 23.6%
Iron: 23.7%
Manganese: 19.2%
Niacin: 10.1%
Phosphorus: 12.7%
Riboflavin: 10.2%

I used a recipe calculator from Spark People:

Don't let the calories rock your boat. If you think about all the other good stuff you are getting (protein, fiber, vitamins, minerals, etc) and the fact that this is an all-in-one breakfast meal, you have nothing to worry about. I always say to my class participants "It is not just about calories. It is about what else is in the food you are eating." Hope you enjoy!

Friday, April 11, 2014

Faux Cookie Dough Recipe

On Thursday nights, I facilitate a weight management support group. I usually bring in a new recipe or food item; however, this week a member volunteered to make something. She said she would be bringing in a fake cookie dough dip she found in a magazine. I was a little skeptical on what it would taste like, after hearing the ingredients; but hey, I am always up to trying new things. This is definitely a MUST TRY recipe! Again, one of those recipes where you don't tell people what is in it until afterwards! It goes great with apple or banana slices.

Faux Cookie Dough Dip
1 1/2c chickpeas
6T brown sugar
1/4c peanut butter
3T oats
1T milk (almond milk can be used)
2tsp vanilla
Dash salt
1/8tsp baking soda
1/3c chocolate chips

1. Food process all ingredients except chocolate chips. (I find it best to food process the beans with some type of liquid--like milk--first to make it smoother).
2. Fold in chocolate chips.
3. Serve with apple/banana slices and enjoy!

Nutrition Facts (per 2T with recipe yield of 2cups)
Calories: 90
Fat: 3g
Cholesterol: 0mg
Sodium: 100mg
Potassium: 50mg
Carbohydrate: 10g
Fiber: 1.5g
Sugars: 5g
Protein: 2g
B6: 5.3%
Calcium: 1.2%
Vitamin E: 1.4%
**Nutrition Facts will vary based on ingredients used