Pumpkin Oatmeal Muffins

Autumn has so many wonderful traditions and one of my favourite is our annual visits to a local pumpkin farm. The boys love to pick out pumpkins for the front porch and a few for baking too. One of our favourite pumpkin recipes is pumpkin pudding which you can find here. Another is these pumpkin muffins…a true staple in our home during the fall months.

And if you don’t have a pumpkin farm near you where you can get fresh pumpkins to roast, not to worry, canned pure pumpkin works well too. Here is the recipe!

 

Ingredients:
1 and ¼ cup whole wheat flour
1 and ¼ cup steel cut oats
¾ cup unbleached all-purpose flour
¼ cup hemp hearts
2 tsp cinnamon
2 tsp baking powder
¼ tsp baking soda
1 cup coconut milk (or alternate milk of your choice)
¼ cup maple syrup or agave syrup
2 eggs
3 cups roasted pumpkin OR 1 can (796 mL) pure pumpkin puree
¼ cup unsweetened applesauce (or 1 banana mashed)
¼ cup canola oil or coconut oil
1 tsp. vanilla extract

Optional Ingredients:
½ cup crushed walnuts or pecans
½ cup raisins or dried cranberries

Instructions:
1. Combine all dry ingredients and make a well in the centre.
2. Combine all wet ingredients and pour into dry ingredients.
3. Add optional ingredients as you wish.
4. Mix together until moistened. Do not over mix.
5. Spoon batter into non-stick muffin pan.
6. Bake at 350° for 20-25 minutes.

Makes 18 muffins.

Here are a few more pics from the two trips we made to gather pumpkins this year…

 

 

Until next time…stay healthy!

 

 

 

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The Breakfast Battle

As we reach the end of nutrition month, I have one more topic to look at with you under the realm of “Take the Fight out of Food”: The Breakfast Battle.

Breakfast is the most important meal of the day for a reason. Our body has gone into “fasting mode” over night and slowly uses glycogen stores from our liver for energy to stay alive. Glycogen stores are like starch in the body…stored glucose. Our brain and central nervous system can only run on glucose so we need to replenish the body when we wake up. If we wait too long to eat, then the body will go after our muscles to glean the glucose backbone of body proteins.  We don’t want that! We work too hard to build muscle to use it that way! And for our children, we want their brains fed and ready for busy days of playing, learning, and growing. It is important that we, as parents, model making breakfast a priority for ourselves and our children.

Common questions/comments I get on this topic are:

  1. I feel sick if I eat in the morning.
  2. I am not hungry in the morning.
  3. My children will not eat breakfast.
  4. We do not have time for breakfast at our house.
  5. I find breakfast food boring!

Any of these sound familiar? Here are a few thoughts and tips for each one.

  1. I feel sick if I eat in the morning. This is likely due to the fact that your body is not reacting well to coming out of fasting mode. Try to eat at least something…even if small, and then eat a more complete meal as soon as possible after that.
  2. I am not hungry in the morning. Hunger can present itself in different ways. In the morning you may not “feel” hungry, but that does not mean that your body does not need nourishment. As I mentioned above, try to have at least a little something. If you wait too long to eat, you are more likely to overeat later in the day.
  3. My children will not eat breakfast. Having children sit down for breakfast is a routine that can be encouraged by parents just like any routine. The earlier you model this and create it to be a habit for you and your children, the better. If you have older children that refuse, then having a “grab and go” option for them is better than nothing. For example, a smoothie in a “to go” container, a whole grain wrap with almond butter and sliced apples or peanut butter and banana, or overnight oats that can be eaten on the run. You can check out the lovefullyfuelsimply blog for some amazing overnight oats ideas!
  4. We do not have time for breakfast at our house. Mornings can be a very busy time in homes…especially with small children. As with anything, making time is the key. This means planning ahead and prioritizing. Setting our alarms at a time that allows for breakfast oriented activities is important. If you want to plan ahead, you could make pancakes or waffles the day before and then pop them in the toaster in the morning. If you like cereal, you can pre-pour it the night before and just add milk and fruit in the morning. I always pour our kids milks into their cups and store them in the fridge that way overnight so those are ready right away no matter what. I have a friend who makes sure that water is in the kettle and her tea is portioned and ready so all she has to do is turn the kettle on and pour water….that is organization!!! For more information on strategies we use and breakfast ideas for kids, you can check our this post.
  5. I find breakfast food boring! It is so true that toast and cereal can become boring and old super quick! Some people love the idea of an easy breakfast that doesn’t take too much brain work or time and that is great. Others like to have variety. Here are a few ways that you can keep breakfast interesting.
  • Try typical weekend breakfast ideas on week days: waffles, pancakes, French toast and omelets don’t have to wait for Saturday and Sunday. They can be a quick and easy option on a week day if prep is done ahead of time. You can make extra waffles or pancakes or French toast on the weekend and just pop them in the toaster on a weekday as I mentioned above. For omelets, you can mix everything together the night before and all you need to do is take a few minutes to cook it. Great options to add to an egg are diced peppers, tomatoes, and cheese, then add avocado once it is ready. Yum! Pair with some whole grain toast or English muffin and you are good to go!
  • Change up your fruit…you could serve cereal or toast with peanut butter everyday and still keep variety with a great rotation of fruit on top or on the side.
  • Try a homemade muffin and smoothie sometimes…or everyday with a variation in smoothie and muffin flavours. If you search the term “muffin” on this blog, you will see many options for keeping a good variety.

Until next time….stay healthy!

Super Berry Muffins

Rhett has quite an obsession with Berry muffins these days. He wakes up asking for them in the morning and if it were up to him, he would have them at every meal and snack. This morning we didn’t have any left and he threw a small fit…you know the typical toddler “I want my way” tantrum. I explained that he would have to have something else for breakfast, but after breakfast we could bake some. This seemed reasonable to him, so that is exactly what we did. I like to keep fresh berries for eating as they are, so we used frozen in the recipe below. However, you could easily use fresh if you have an over over abundance on hand. I have called these Super Berry Muffins because berrie certainly are superfoods packed with nutrients and disease fighting antioxidants, but also because the boys were pretending to be superheroes while making them. The name seemed fitting all around. 😉

Ingredient

1 cup whole wheat flour

1 cup unbleached all purpose flour

1/3 cup Baby Brain Organics (or an extra 1/4 cup whole wheat flour)

1/2 Tbsp. Baking powder

1 tsp. cinnamon

1 cup coconut milk (or alternate milk of your choice)

1/3 cup canola oil

1/3 cup unsweetened applesauce (or other fruit puree)

1/4 agave syrup or honey

2 eggs (or 4 egg whites)

1 tsp vanilla

1 cup frozen berries

Instructions

1. Mix together all dry ingredient.

2. Mix together all wet ingredients.

3. Add wet ingredients to dry and stir until just moistened. Try to not over mix.

4. Spoon muffin mix into pan and then add berries. You may wish to add just one Berry to each muffin if you are making mini muffins or a spoonful if you are making large muffins.

5. Bake at 350 degrees F. Baking time for mini muffins is about 12-14 minutes and for medium size muffins is 22-35 minutes.

When we were making these, there was more of a mess than I anticipated as the kids were involved, but they tasted better for it and the experience was one that will keep me smiling all day long!

Hope you enjoy!

Until next time…stay healthy!

Promega Banana Muffins

Looking for a breakfast or snack food packed with quality protein and omega 3 fatty acids? Look no further! These muffins are packed with nutrition and flavour AND have no added sugar!!! You can also “dress them up” as I have in the picture above. This mini version of the muffin is topped with Yoso Chocolate Coconut Milk Yogurt and a raspberry. You could also use Greek yogurt and/or any other fruit you and your little ones enjoy!

Ingredients

1 cup oats (ideally steel cut quick cooking oats)

1 cup whole wheat flour

1 cup unbleached white flour

¼ cup Manitoba Harvest hemp hearts or Baby Brain Organics

¼ cup chia seeds

½ Tbsp. baking powder

½ Tbsp. ground cinnamon

1 cup bananas (about 3 large bananas)

1/3 cup unsweetened applesauce (or alternate fruit puree)

1/3 cup canola oil

1/3 cup Greek yogurt

2 eggs

½ Tbsp. vanilla

Instructions

  1. Mix dry ingredients together and set aside.
  2. Mash bananas and beat eggs then add these together along with applesauce, oil, yogurt, and vanilla.
  3. Add the dry and wet mixture together and stir until moistened, but do not over-stir.
  4. Spoon into muffin pan and bake at 375 degrees F for 14-17 minutes for mini muffins and 22-28 minutes for “regular” size muffins.

Makes 18 regular size muffins or 36 mini muffins.

Feel free to add dried fruit or nuts for added nutrition and flavor too!

Until next time…stay healthy!

Whole Wheat Apple Cake

This morning my boys were super excited to try a new apple cake recipe I had put together. When baking with children, it is nice to organized first. I like to measure out all of the ingredients and then call them into the kitchen. I take things down to their level (on a clean floor or mat) and they all love to add ingredients and mix them together.

The recipe worked out really well to make a moist cake that kids will love the taste of and parents will love the nutrition of (relative to other cakes of course). We are hosting a Thanksgiving Brunch tomorrow and I will be serving the apple cake we made today along with an Egg Bake, Sweet Potato Soup, and a platter of fruit and veggies. A nice variation from the traditional turkey dinner…which we will get our fair share of this weekend too.

So, if you have apples in your home or you plan to pick some up soon, I hope you will try this recipe too! Here it is…

Ingredients

1 cup whole wheat flour

1 cup unbleached, all purpose flour

1 tsp cinnamon

1 tsp. baking powder

1/2 tsp. baking soda

1/2 cup brown sugar

60 mL canola oil

1 cup milk

100 mL Greek yogurt

2.5 cups diced apples, with the peel left on (Spartan or Empire are the best varieties to use for baking, but any apple will work)

Instructions

  1. Mix together both flours, cinnamon, baking powder, and baking soda and set aside.
  2. Beat brown sugar and canola oil together until smooth, then add in the dry ingredient mixture and blend until smooth.
  3. Pour the milk and yogurt in gradually as you continue to mix.
  4. Then add the diced apples, stir only until the apples are evenly divided.
  5. Pour into lightly greased baking pan (can be deep dish pie plate or 8X8 square pan).
  6. Bake at 350 degrees F for about 42-48 minutes, or until a knife comes back out of the cake clean.

Serving Suggestions

  1. As part of a snack paired with almonds and/or cheese and/or milk.
  2. As part of breakfast with Greek yogurt and fruit.
  3. As part of lunch with a spinach salad topped with colourful veggies and Swiss cheese.
  4. For dessert with a small serving of frozen yogurt.

Thanks for reading! Until next time…stay healthy!

 

 

 

Pumpkin Oat Muffins

Warm days and cool evenings….I love fall! It is a season of routine and balance, it is a season of soups and stews, and t is a season that inspires eating and cooking with apples and pumpkins…lots of apples of pumpkins!!!  I will be sharing some of my favourite fall dishes over the coming few months.

Today I wanted to share one of my favourite pumpkin recipes. Pumpkin is full of vitamins, minerals, fibre, and antioxidants. I developed this recipe a few years ago, but made a few adjustments/new options to it for this fall. It is one of my children’s favourite muffins. I hope you and your family enjoys it too!

Ingredients:

1 cup All Purpose Flour

1 cup Whole wheat flour

3/4 cup Rolled oats

½ cup Baby Brain Organics (or oatbran)

1 cup 1% Buttermilk (or other milk of choice…I use coconut milk)

2 eggs (or 4 egg whites)

3 cups (750 mL) pureed pumpkin (from the can or from freshly baked pumpkin

1/3 cup unsweetened applesauce

1/4 cup honey or maple syrup

2 Tbsp. canola oil

2 tsp cinnamon

2 tsp baking powder

¼ tsp baking soda

Optional: ½ cup crushed walnuts or pecans

Optional: ½ cup raisins or dried apples or dried cranberries

Instructions:

  1. Combine all dry ingredients and make a well in the centre.
  2. Combine all wet ingredients (this can be done in a blender or by hand) and pour into dry ingredients. Add nuts and/or dried fruit as desired.
  3. Mix together until moistened. Do not over mix.
  4. Spoon batter into non-stick muffin pan. (Makes 18-24 medium muffins or about 48 mini muffins)
  5. Bake at 350° for 20-25 minutes (until a toothpick comes out clean).

Additional notes:

  1. One of my sons has an allergy to oats. When I am making these for him, I leave the oats out and add an extra 1/2 cup whole wheat flour. If you have anyone in your family that cannot have oats, you could try this too.
  2. For this recipe to be dairy free, you can use a milk alternative such as soy, almond or coconut and you can use 4 Tbsp. ground flax seed mixed with 2 Tbsp. water (let stand for 5-10 minutes to gel) to replace the eggs.

Until next time….stay healthy!

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