BLUEBERRY MUFFINS
Muffins are easy and quick to make. these have the advantage of providing also some antioxidants, as for example lutein, that is abundant in blueberries, both fresh and frozen.
INGREDIENTS for 12 muffins
- oat flakes, 130 g
- whole wheat flour, 220 g
- baking powder, 1 teaspoon
- sugar, 70 g
- grated lemon peel
- eggs, 1
- partly skimmed milk, 240 g
- extra virgin olive oil (can be mixed with some peanut or sunflower oil), 60 ml
- blueberries, fresh or frozen, 1 cup
PREPARATION
Heat the oven at 175°C.
Mix all dry ingredients (oats, flour, baking powder, sugar).
In a separate bowl, mix the eggs, with milk, oil and the lemon peel.
Pour the wet ingredients in the dry ones and mix together: do not keep mixing for a long time.
Add the blueberries, by stirring very gently, to prevent them from breaking ans leaking out their juice, that would make the dough greyish.
Fill the muffin cups to ¾ and put immediately in the oven.
Bake for 20-25 minutes, until the surface will turn to lightl brown. A toothpick in the centre should come out clean.
NUTRIENT COMPOSITION per muffin (based on 12 muffins per recipe)
- energy 180 kcal (761 kJ)
- protein 3.8 g
- fat 6.4 g (of which saturated 1.1 g)
- carbohydrate 28.6 g (of wich sugar 8.3 g)
- fibre 3.0 g
ScaricaCARROT & ALMOND MUFFINS
For a snack at school or with milk or tea in the morning: something sweet to feel less guilty, because it is low in sugar, has some vitamin A and the polyunsaturated fatty acids of almonds. No trans fats, but only the good fats of extra virgin olive oil.
Muffins are very practical single portion snack, that can be easily stored in the freezer to be thawed only when needed.
INGREDIENTS
- carrots, 200 g
- almonds, 100 g
- sugar, 100 g
- eggs, 2
- milk, partially skimmed, 100 g
- olive oil, 100 g
- whole wheat flour, 150 g
- wheat flour, 150 g
- baking powder, 20 g
- grated lemon peel
PREPARATION
Preheat the oven at 160°C.
Grind the almonds finely, together with the sugar (in a blender/food processor).
Grate the carrots (the mixer is fine).
Add eggs, oil, milk and flours, mixed with baking powder and lemon peel.
Mix everything well.
Put the muffin cups/tins on a baking sheet and fill the up to ¾ with the dough.
Bake for about 20 minutes. Yield approx 17 muffins.
Remove from the oven and place on a rack to cool.
NUTRITIONAL VALUE per muffin
- energy 182 kcal (764 kJ)
- protein 4.1 g
- fat 9.7 g (of which saturated 1.4 g)
- carbohydrate 20.1 g (of wich sugar 7.9 g)
- fibre 2.3 g
HOME MADE MUESLI - vegan
To start the day with a nutrient dense dish.
Barley and oats are low glycemic index cereals and it seems that they will also help keeping your cholestrol down.
Nuts and almonds are loaded with energy and rich in heart protective polyunsaturated fatty acids: they are also rich in magnesium and potassium.
Flax seeds are rich in omega-3 fatty acids and isoflavones (phytoestrogens). It is not necessary to buy cereals that are enriched with vitamins and minerals. If you add fresh fruit and some milk or yogurt (and your eat your green veggies during the day) you obtain a complete and balances meal, rich of most of the essential nutrients.
With this recipe you prepare 35 portions of 30 g each.
INGREDIENTS for 35 portions (30 g each)
- cereal flakes (oats, barley, rye, …), 500 g
- dry fruit, in shell (nuts, almonds, hazelnuts, pine nuts, ...), 250 g
- seeds (flax seed, sesame, sunflower, …), 150 g
- dry fruit, sweet (raisins, figs, prunes, dates), 150 g
PREPARATION
Roast the flakes in a pan (cast iron or non stick) or in the oven: they will be crunchy and tastier.
Roast also the seeds, and then mill them in the food processor: they will become more bioavailable.
Chop coarsley the nuts and the sweet fruits.
Mix all ingredients.
Keep in an air tight glass container.
NUTRITIONAL VALUE per portion (30 g)
- energy 132 kcal
- carbohydrates 14.9 g
- of which sugar 3.4 g
- fats 6.9 g
- of which saturated fat 0.7 g
- proteins 3.6 g
- fibre 3.3 g
MEDITERRANEAN BREAKFAST - yogurt honey nuts - olive oil olives...
It might sound like an unusual breakfast, but if we really think, as we say in Italy, that “well begun is half done” then this is really a good way to go halfway in the direction of a healthy diet.
If you wash fruit and vegetables the night before, you will fix your breakfast quickly in the morning. Nothing to be cooked or thawed, no excuses for people with busy schedules.
Choose your preferred good quality tasty ingredients: have you ever tried the non fat Greek yogurt? It is dense as the original, perfect to be mixed with some honey and nuts. If you are always in a rush, buy already shelled nuts. But if you have time to crack your nuts, buy from some local producers…you’ll enjoy the difference.
If you chose the right raw material, it will feel like being on vacation on a Mediterranean Island…
INGREDIENTS for 1 person
- fat free yogurt, 125 g
- honey, 10 g
- walnuts, 20 g
- whole wheat bread, 50 g
- extra virgin olive oil, 1 teaspoon
- olives, 10 g
- cucumbers, 50 g
- tomato, 50 g
- oregano, a piacere
- fruit, 50 g
- tea o herb tea, 250 ml
PREPARATION
The night before: wash the cucumber, the tomato and the fruit.
In the morning, put in a bowl the yogurt, nuts and honey, on a plate the bread, oil, olives, cucumber, tomato and oregano.
Enjoy slowly, sipping a big cup of tea or herb tea.
NUTRITIONAL VALUE per portion
- energy 443 kcal (1856 kJ)
- protein 12g
- fat 23 g (of which saturated 3 g)
- carbohydrates 50 g (of which sugars 23 g)
- fibra 7 g
- potassium 766 g
- calcium 223 g
- folates 70 mcg
- beta-carotene 500 mcg
- vitamin C 23 mg