Healthy Muffin Recipe from Vineland

Here was a healthy breakfast option for the LFTHW participants. These muffins were a hit. It’s an easy, tasty option for muffins at a gathering.

First off, I only serve enough for 1 portion. No seconds.

Next, I took what seemed like an already healthy recipe from “Healthy Living” and revamped even more.

I substituted 1/2 of the all-purpose flour with oats that I pulverized in the chopper, making my own oat flour.

I omitted the 1 Tbsp of granulated sugar ( i chose this because the recipe called for jam in the middle)

I did not use the oil that was called for in the recipe.

I also used the Chobani substitution chart provided to the LFTHW class and traded the 1c of Buttermilk with 1/4 of “homemade” sour milk (1/4c of milk with 1Tbsp of lemon juice) and 3/4 cup of Chobani yogurt.

I also chose Cherry Preserves (that’s what I could find at the tme) instead of jam.

Here’s the recipe:

1 1/4 cups whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/2 cup packed light brown sugar
1 cup buttermilk, (see Tip)
1/4 cup orange juice
1/4 cup canola oil
1 teaspoon vanilla extract
1/3 cup blackberry, blueberry, raspberry or cherry jam
1/4 teaspoon almond extract
1/2 cup sliced almonds
1 tablespoon granulated sugar

Preparation

  1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
  2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl.
  3. Whisk eggs and brown sugar in a medium bowl until smooth. Add buttermilk, orange juice, oil and vanilla; whisk to blend. Add to the dry ingredients and mix with a rubber spatula just until moistened.
  4. Scoop half the batter into the prepared pan. Mix jam and almond extract; drop a generous teaspoonful into the center of each muffin. Spoon on the remaining batter, filling each muffin cup completely. Sprinkle with almonds, then sugar.
  5. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Tips & Notes

  • Tip: You can use buttermilk powder in place of fresh buttermilk. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per muffin: 229 calories; 8 g fat ( 1 g sat , 4 g mono ); 36 mg cholesterol; 33 g carbohydrates; 6 g protein; 2 g fiber; 182 mg sodium; 77 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 fat

Green Smoothies

Green Smoothies

Last week the Atlantic City High School Alternative School in Atlantic City held an all-day health fair that was attended by the entire student body (65 students). The high school set up several classrooms as stations where medical students from the University of Medicine and Dentistry of NJ and representatives from the Atlantic City Health Department presented different health topics, including BMI and blood pressure, HIV, substance abuse, diabetes, cholesterol, hygiene, nutrition, obesity and vitamins. Following a nutritious lunch, where students were able to try “green smoothies” prepared by AtlantiCare staff, they went to each room to hear the medical students’/health department’s presentations. As part of the nutrition, obesity and vitamins station students played a roulette-type game where they were able to answer questions about the benefits of adding fruits and vegetables to their diets. Students had to identify vegetables and fruits that might not be in their diet. Students were excited not only for a non-typical school day but also an opportunity to learn about health and wellness. This event received very positive feedback from students and staff.

Healthy Cookie Recipe from Vineland

Oatmeal/banana/applesauce deliciousness cookie! by Selinette Bordoy

When you have a sweet tooth and want to stay on track, here’s a nice treat. Sugar is NOT an added ingredient.

  • 3 mashed ripe bananas
  • 1/3 cup apple sauce
  • 2 cups oats
  • 1/4 cup almond milk
  • 1/2 cup raisins (optional) *I did opt for the raisins
  • 1tsp vanilla
  • 1 tsp cinnamon

Bake at 350 degrees for 15-20 minutes.

I also showed the participants of the Truth For Living Course called Living Faith The Healthy Way for Body and Soul how to use vegetables already found in recipes as a sweetener instead of sugar. The recipe I chose called for carrots. Carrots as we know have sugar. Not a whole lot but when pureed and cooked they are quite sweet.

Environmental Change in Action

Moving from unhealthy food options at the church to making the healthy choice the easy choice

Here are some pictures of the food served yesterday during the Truth For Living course “Living Faith The Healthy Way”.

Topics covered: How to get 5-9 servings of fruits and vegetables (displayed in 1 meal), serving sizes (using actual visuals like: baseball = 1c serving of romaine or spinach, computer mouse = 1/4c of whole grains like Quinoa, egg = serving of mixed nuts, deck of cards = 1serving of meat protein, 4 dice = 1oz serving of dairy, 6oz = 1serving of fruit in juice.

The pasta sauce was made of 4 ingredients: diced tomatoes, fat free low sodium chicken broth, cloves of garlic, and onions.

The class participants were amazed at the flavor and the reduced amount of sugar and sodium that can be achieved by making your own sauce versus purchasing a jar of sauce.

They were also impressed with how easy it is to actually get your 5-9 daily servings of fruit and vegetables.

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Environmental Changes Are Happening in Vineland

Before Body & Soul: The participants would have pasta salad, white bread rolls, not so lean meatballs in a regular pasta sauce (not a less sugar sauce), mashed potatoes, lemonade, iced tea, water, and served on bigger than dinner size plates.

After Body & Soul: The participants now eat lean beef steak dip sandwiches on multigrain ciabatta bread/flat breads with a sauce reduction on the side. Dessert was a flourless, no sugar added, oatmeal, banana, applesauce cookie. The meal was served on a dessert sized plate for portion control and a clear plate that represents their body. It is important to see what you are actually putting in your body. 9 oz cups were used to serve water to educate and practice portion control.