Whole Wheat Banana Nut Muffins

The one thing I have been baking lately? MUFFINS. I'm on a total muffin craze for weekend breakfasts.

Would you like me to assign someone to butter your muffin?

Whole Wheat Banana Nut Muffins
from Eating Clean Recipes
makes 12 muffins

• 1 1/2 cups whole wheat flour
• 1 1/2 tsp baking powder
• 1/2 tsp table salt
• 1/4 tsp baking soda
• 2 tsp ground cinnamon
• 1 egg, beaten
• 1/2 cup packed brown sugar
• 1/2 cup plain yogurt
• 3 Tb. canola oil
• 1 cup mashed, ripe bananas*
• 1 tsp vanilla
• 1/2 cup chopped pecans
• 1/4 cup rolled oats

*I used 3 ripe bananas but the banana flavor could've been stronger so I think next time I'd do 4. The banana flavor intensified after cooling...muffins are always best after giving them a 30 minute rest, at least. But the husband is impatient when it comes to baked goods.  

Preheat oven to 400F and line muffin tins with paper cups. Lightly spray the cups with nonstick spray. I was out and skipped this step and the result was having to eat muffin remnants off the cups...

Place flour, baking powder, salt, baking soda, and cinnamon in a large bowl and combine. In a separate bowl, mash bananas and then combine with egg, sugar, yogurt, oil, and vanilla.

Add to flour mixture and stir until just combined. Fold in nuts and oats. Divide evenly into muffin cups (they will be pretty full).

Bake for 20 minutes, or until tops are browned and a toothpick comes out clean. Cool in pan for 5 minutes, then remove and move to a cooling rack to finish cooling.

Nutritional information (per muffin): 195 calories, 7.4g fat (0.7g sat), 32g carbs (4g fiber), 4g protein

CARBALICIOUS. Just how I like 'em. These muffins were super tasty and soo filling! I thought they could've been a bit more moist but adding another banana would help that.

Speaking of carbs, I know that long-time readers know of my hatred for low-carb diets. But after doing some research, I've learned that I naturally follow a "lower-carb" diet than most Americans (the average is about 300g per day!). And therefore, my healthy balance diet would be low carb to them. And yet, I've never shunned whole grain breads or high carb fruits. Not even for a week. Interesting, no?

Do I have to say it again? Read it!

Last weekend, I read Lou's chapter on nutrition by the pool and wanted to share it with everyone at the pool. Except most of them were drunk strangers and 6 year olds...so I didn't. But I'll share it with YOU! Lou emphasized that carbs are necessary (duh) and that with the right balance of food and exercise, the body can adapt and use those carbs instead of converting them straight to fat like all those low-carb sponsored studies tell you they do. He emphasized the importance of choosing the right carbs. Fruits and whole grains are excellent choices. But my favorite part? His suggestion of when to eat carbs and how this placement can affect how they're used. Carbs eaten right after exercise provide more energy than carbs eaten before, carbs eaten along with protein are absorbed before the protein which is more efficient and so on. I loved reading a book that cautions against too many carbs but also gives ways in which they can be used the most efficiently and repercussions of not having enough carbs in your diet.

Have I sold you on reading this book yet? No? Ok...well, my very, very favorite part was the repeated mantra of "what works for her may not work for you. Try it this way and if it doesn't work, tweak it until it does." Then add in all the workout plans with real weights....LOVE IT.  

What are your opinions on "low carb" diets? Have you ever tried one before?

Spinach Feta Dip

I'm very sorry for my week long absence. It was a tough one last week. I was under the weather Monday, and I hate starting my week off sick. It was also finals week for my last class in my Associates degree so I was somewhat stressed about that. Then, on Thursday, my Grandmother passed away. I knew it was coming and had seen her for an entire week earlier this year but it still hit me pretty hard. Blogging was the last thing on my mind.

But I'm doing much better this week and I'm so excited to share one of the best dips ever! Ridiculously easy. Ridiculously good. I made this for a Bachelorette shower...unfortunately, we went out to eat right before so no one was really hungry. However, I got to enjoy this for lunch instead so I didn't mind. ;)

Spinach Feta Dip
adapted from Annie's Eats
makes 2 cups

• 2 cloves garlic
• 1 cup organic plain Greek yogurt
• 1/2 cup organic mayonnaise
• 4 oz crumbled organic feta cheese
• 1/2 tsp grated lemon zest
• 10 oz frozen spinach, thawed and drained
• 8 whole wheat pitas

Wanna know how easy this dip is? Three steps.

In the bowl of a food processor, pulse garlic until chopped fine. Add in the Greek yogurt, mayonnaise, feta, and lemon zest.  Pulse until combined

Transfer to a large bowl and add in spinach (be sure that it is THAWED and DRAINED). Season with salt and pepper.

To make fresh pita chips, just split open the pitas and cut them into wedges. Place on a baking sheet and lightly spray with canola oil spray. Season with salt and pepper. Flip and repeat on opposite side.

Bake at 400F for 5 minutes. Flip and bake an additional 3-4 minutes, or until lightly browned. Set aside to cool.

Nutritional information (for 1/4 cup dip): 160 calories, 12.5g fat (2.5g sat), 4g carbs (0.5g fiber), 14g protein

(Nutritional information on the pita chips will vary depending on the pitas used and how much/what type of oil spray you use.)

This stuff is goood. As I mentioned before, I ended up having this for lunch. Dipped in both pita chips and baby carrots and they were both delicious. This dip would be a great addition to any crudité platter for summer. The lemon zest makes it taste so refreshing. I did let the dip sit in the fridge overnight, which makes the garlic and lemon flavors stronger. I was glad that I did this instead of adding more garlic or lemon, because I could barely taste either right after making it. I highly recommend that you make the pita chips yourself. It really doesn't take that long, it's easy, and they blow any packaged pita chips out of the water! The pita chips can also be made in advance, making this ideal for parties!

What's your favorite thing to take to summer parties?
I always look for something light and refreshing. Who wants to be weighed down when it's hot outside?! :)

Meaty Green Bean Casserole

These are some of my favorite things: weddings, princesses, and lace. Yes, I was one of the crazies who woke up early just to watch the Royal Wedding. I wanted to wake up at 5 to watch the whole thing but my body just wasn't having it. So I woke up at 6 and tuned in just in time for the vows! And that dress. Did everyone else think it was just perfect in every way?! Simple, gorgeous, modern and completely royal.

Another one of my favorite things? Green Bean Casserole. Who says its only allowed on Thanksgiving? NOT ME.

Meaty Green Bean Casserole
adapted from Peas and Thank You
serves 2-3

• 10 oz frozen green beans
• 4 oz mushrooms, chopped
• 1 link Tofurky Italian sausage, sliced*
• 4 oz water chestnuts, diced
• 2 cloves garlic, minced
• 1 cup vegetable broth
• 1/2 cup milk (I used soy but I'm sure whatever milk you have will be fine)
• 3 Tb. flour
• 1 tsp soy sauce
• 1 tsp vegan Worcestershire sauce, liquid aminos, or more soy sauce
• 2 Tb. nutritional yeast
• 2 slices whole wheat bread
• 1 Tb. Earth Balance spread

*Tofurky sausages are surprisingly high in both calories (270) and protein (27g)! So I only used one link. However, if you're using a different sausage make sure to read the label to see how much you would need for calories and protein.

Cook the green beans according to package directions, but stop 2 minutes early and shock the beans in an ice water bath to stop the cooking.

Saute the sausage, mushrooms, water chestnuts, and garlic in a skillet over medium heat until browned and warm, about 5-6 minutes.

Meanwhile, process bread slices and Earth Balance in a food processor until fine crumbs form.

In a small bowl, thoroughly combine broth, milk, soy sauce, Worcestershire sauce, and flour. Add to pan and heat until thickened and bubbly, about 3-4 minutes. Stir in the nutritional yeast and season with salt and pepper to taste.

Turn off the heat and add the green beans.

Pour into a 2 qt casserole dish and top with bread crumb mixture. Bake at 425F for 20 minutes.

Nutritional information (for 1/3): 353 calories, 9.6g fat (1.6g sat), 52g carbs (12g fiber), 21g protein

Nutritional information (for 1/2): 530 calories, 14.5g fat (2.4g sat), 78g carbs (18.5g fiber), 32g protein

Mama Pea strikes again. Deeeeeelicious. I could drink that sauce. I'm a HUGE fan of green bean casserole and I loved having this as my main meal. The portion size depends on how much you want/how many calories you need.

Yesterday was my birthday (23...I'm gettin old, guys...). I made tofu tacos (which I have to tweak before posting) and had a massive pile of guacamole with some chips on the side. ;) Followed by Apple Pie a la Mode (one of my top 3 favorite desserts) and a game of Mario Party 8 on the Wii. Because I'm 4 years old inside.

Did you watch the Royal Wedding? What did you think of the dress??


What are your top 3 favorite desserts?
Molten Chocolate Cake, Apple Pie a la Mode, and Cheesecake ...and I think they're still my favorites because I don't have them that often, which makes them special!

Alexia Harvest Saute with Sausage

Yesterday was a very exciting day. One of my coworkers won a contest on a local radio station for a free limo lunch. So 6 of us ladies at work got to take a 2 hour lunch and ride to a free lunch in a limo. It was pretty sweet! I ate half a veggie quesadilla and tried my first fried pickles and mushrooms. I'm not a fan of fried food (I know, I'm weird) but those mushrooms were the BOMB. Just give them to me without the breading ;)

Then, back at work, we got our "Happy Administrative Professionals Day" baskets at work. I look forward to this all year long. Because I get these fabulous cookies. Once a year, I get to eat the entire sleeve of the best cookies ever and then pass the rest of the goodies out to my coworkers.

Thennn, I come home to a lovely package sitting on my doorstep from my friends at Alexia Foods! More samples for me to try and incorporate in recipes?! YES, PLEASE. I couldn't eat wait a day to try out the first product.

Alexia Harvest Saute with Sausage
serves 2

• 1 bag Alexia Harvest Saute
• 1 Tofurky Italian sausage link
• 4 oz mushrooms
• 1/2 cup frozen broccoli florets*

*A last minute addition so it's not in the picture but I noticed there was barely anything green so I needed to amp up the veggies!

Thaw the frozen olive oil in a bowl of warm water for 5 minutes. Chop mushrooms and slice sausage.

Add oil to a skillet and heat over medium-high heat until hot. Add sausage, mushrooms, harvest saute, and broccoli, if desired.

Saute until veggies are cooked and potatoes are browned, about 12 minutes.

Nutritional information (for 1/2): 395 calories, 23g fat (3g sat), 31g carbs (10 g fiber), 19.5g protein

So easy! So healthy! And not to mention so good! I looove easy and healthy meals. This was especially excellent for me because it used up ingredients I already had open in my fridge. I will be looking for these sautes to stock in my freezer for those nights where I just want something easy and nutritious. 

I loved the potatoes in this mix. Normally, frozen potatoes are gummy and don't brown well. These were not like that. They were firm, flavorful, and they browned easily in the skillet. My only complaint would be the lack of green beans. The ones that were there were crisp and perfect...but there weren't very many at all, which is why I added the broccoli. 

What else do I get to try?! Frozen mashed potatoes and a garlic baguette. I'm particularly excited to try the mashed potatoes; the concept fascinates me!

What are your favorite foods to have around for a fast meal?

Mine would have to be veggie sausage/burgers and frozen vegetables!

Disclosure: I received these products from Alexia Foods review. The opinions expressed and recipes used are my own. 

Egg, Bean and Veggie Wrap

Whew. Weekends are the death of my healthy habits. The solution for too many sweets? EGGS and VEGGIES. They never fail to fill me up and get my blood sugar back down to normal levels.

Egg, Bean, and Veggie Wrap
based on Self magazine
serves 2

• 3/4 cup black beans, drained and rinsed
• 2/3 cup frozen peppers mix
• 1/2 cup frozen corn
• 2 cubes frozen cilantro (or 1/4 cup fresh, chopped)
• 1/3 tsp garlic powder
• 1/2 tsp onion powder
• 1 1/2 tsp chili powder
• 2 Tb. fresh lime juice
• 2 large eggs
• 2 whole wheat tortillas
• 1/3 cup plain Greek yogurt
• 1/4 cup salsa
• 1/4 cup shredded Mexican blend cheese

Have I mentioned how much I love the Dorot frozen herbs? They can be hard to find but if you do, grab them! It's so hard for me to buy herbs because they go bad before I use them all...but frozen herbs? I can handle that! :)

In a large skillet, saute peppers and corn until cooked, about 4 minutes. Add beans, cilantro, and spices. Transfer to a bowl and squeeze fresh lime juice onto mixture.

Whisk eggs in a small bowl. Add to a heated skillet and cook until done. Season with salt and pepper

On one side of the tortilla, scoop half of bean and veggie mixture. Top with half eggs and 2 Tb. cheese followed by 2 Tb. salsa. Spread half of Greek yogurt on the other side. Roll tortilla, sealing with the yogurt side.

Nutritional information (1 wrap): 440 calories, 13g fat (4.5g sat), 54g carbs (12.5g fiber), 23g protein

This is pretty much a breakfast burrito. But there are some things that set this one apart. The corn (a surprising addition!), the fresh lime juice, and the greek yogurt. I love sour cream. But it can be hefty in calories. Plain greek yogurt is identical in flavor but less calories, no fat, and more protein!

Vegan Oatmeal Pancakes with Banana Syrup

HAPPY EARTH DAY! I'm really into Earth Day this year. I think it's because I've made strides over the past year to be more eco-friendly. I take my reusable bags everywhere. When I do get plastic or paper bags, I reuse them for litter boxes or housing potatoes. I wash 75% of laundry in cold water and have even cut down my time in the shower (partially to get more sleep but it still counts!). I am currently switching my cleaning products to natural ones. I am more mindful of leaving unnecessary lights on. It's all these little things that really can make a difference...you don't have to buy a solar powered house to help! :)

Vegan Oatmeal Pancakes
makes 8 pancakes

• 1/2 cup all-purpose flour
• 1/2 cup whole wheat flour
• 1/2 cup rolled oats
• 1 cup almond or soy milk (approx)
• 1 Tb. apple cider vinegar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1 Tb. flax seeds
• 1 Tb. brown sugar
• 2 Tb. Earth Balance, melted

If you don't have Earth Balance, you can use canola oil...although the EB is less calories and I love the buttery taste it gives the pancakes.

Add 1 Tb. vinegar to a large measuring cup. Fill with almond milk until it reaches 1 cup. Stir well. Soak oats in 3/4 cup of milk, reserving the rest. Let sit for 5 minutes.

Grind 1 Tb. flax seed in a coffee or spice grinder. In a small bowl, combine ground flax seed with 2 Tb. cold water. Let sit until 2-3 minutes. Add melted Earth Balance and brown sugar and combine.

Combine flours, baking powder, baking soda, and cinnamon in a large bowl. Add oats, the reserved milk, and the flax mixture to the dry ingredients and mix well.

The batter should be lumpy but well combined.

Heat a nonstick skillet over medium-heat and spray with cooking spray. Pour 1/3 cup of batter onto skillet and let cook for 2-3 minutes or until edges set up.

Flip pancake and cook for 1-2 minutes, or until fully cooked. Serve hot with banana syrup.

Nutritional information (per pancake): 123 calories, 4g fat (0.5g sat), 16g carbs (1.6g fiber), 3g protein

Banana Syrup
makes 1/2 cup syrup

• 1 ripe banana
• 3/4 cup unsifted powdered sugar
• 1 Tb. lemon juice

Blend ingredients together until well combined. You may have to adjust the sugar to your sweetness, but keep in mind that more sugar increases the calories and carbs.

Nutritional information (for 2 Tb. syrup): 115 calories, 0.1g fat (0g sat), 30g carbs (1g fiber), 0.4g protein

I adore these pancakes. I really think you should try them this weekend. :) And the banana syrup is one of my childhood favorites. The original recipe calls for more than double the sugar though! It's crazy how much my taste buds have changed to where that would have been wayyyy too sweet for me.

I shared them earlier on the blog but I really wanted to try them vegan. There's something so fascinating about vegan baking to me. I guess because it hasn't been normal to me during my life. Plus, I wanted pancakes, I was out of eggs, and was currently trying to find less gross ways to use up the almond milk. I've been trying out different soy milks and almond milk lately. The almond milk added a nice flavor to the pancakes but I hated it in cereal and in smoothies. And if you're wondering, I've fallen. in. love. with unsweetened soy milk! I love how becoming a vegetarian has made me so open to trying new foods. Because you have to get creative or vegetarianism could be really boring, I'm always looking for new things to try.

Are you open to trying new things when cooking or baking?

Pizza Mexicana

I'm a crazy meal planner. Each week the meal plan and grocery list take 2 hours out of my life to ensure that I get the most bang for my buck. (Which I will be doing a post on very soon!) The only problem is that sometimes I just don't want what's on the meal plan. Sometimes I'm a brat and I get a pre-made pizza from Earthfare. Sometimes they are out of pre-made pizzas because, duh, it's a Friday night. Sometimes I have ingenious ideas on how to make my own pizza out of what I have and some pizza dough...and spend half the money.

Pizza Mexicana
serves 4

• 1 batch pizza dough
• 1 can (15oz) vegetarian refried beans
• 1 Tb. taco seasoning
• 1 can (14.5oz) diced tomatoes with green chiles, drained
• 3/4 cup Mexican-blend cheese
• 1/3 cup frozen corn, thawed
• 1/2 cup frozen peppers, thawed (or 1 large bell pepper, sliced)

I am OBSESSED with the pizza dough at Earthfare. It makes the. best. crust. ever. Seriously. But $2.99 for a batch is pricey so I will be trying to recreate it this weekend....I think they put triple the yeast or somethin... 

Mix refried beans with 1/4 cup water and taco seasoning. 

On a lightly floured surface, shape dough into desired shape and size. (See all those bubbles? I'm tellin ya, it's wonderfully yeasty!)

Spread beans onto dough like you would sauce. Top with drained tomatoes and chiles. (I only used 3/4 of both of these cans.)

Sprinkle cheese evenly on top of the tomatoes. Top with peppers and corn. You can also add some sliced onion here too...but I was lazy and didn't feel like using a knife. ;)

Bake at 425F for 15 minutes. 

Nutritional information (for 2 slices, 1/4): 462 calories, 8.9g fat (2.6g sat), 79g carbs (5g fiber), 18g protein

Look at that crust! It's like deep dish but opposite! I think thin crust has it's place in the pizza world...but mostly, I adore doughy crust. This was also super thick because they give you A LOT of pizza dough at Earthfare and most of the time their pre-made pizzas won't fit on the pizza pan. I really need a pizza stone!

Either way, this definitely hit the spot. I've tried to make similar pizzas before and neither time were they even worth posting about. This one is the bomb. So much the bomb that it has earned the coveted honor of being my birthday dinner next week. Simple and so easy to make! The whole process took unders 30 minutes. I challenge you not to like this pizza.

When ordering (or making!) a pizza pie (said in my best Italian accent), do you prefer thick or thin crust?