Dark Chocolate Banana Cupcakes with Peanut Butter Icing

  While it's been quite some time since my last post, I hope to update this more frequently this summer as I try out new recipes. I'm also planning to try to make more from scratch and not rely so much on processed, pre-packaged foods. So, we will see where this culinary journey takes me!
This recipe was inspired by my cousin who is an outstanding baker! I made a few changes to her recipe to add some more nutrients and reduce the sugar.

Dark Chocolate Banana Cupcakes 

Ingredients

1/4 c sugar

1/4 c xylitol (or sugar, if you don't have it)

5 T unsalted butter

1 t vanilla

1 1/2 medium, ripe bananas - mashed

1/4 c spelt flour

3/4 c unbleached, all-purpose flour

1/4 c unsweetened cocoa powder

1/2 t baking soda

1/4 t salt

2/3 c unsweetened vanilla almond milk

Directions

Pre-heat oven to 350.  Cream butter and sugar until light and fluffy; add vanilla and bananas and mix.  Combine dry ingredients; add dry ingredients alternately with milk until combined. Pour into 12 cupcake papers. Bake for 18-20 minutes.

Nutrition Info (based on 11 servings - yes, I only got 11 out of this)

Calories: 135
Carbs: 12g

Fiber: 1.8 g

Sugar: 6.5 g

Protein: 1.8 g

Peanut Butter Icing

1/2 c unsalted butter, softened

1/2 c creamy peanut butter

1/8 c unsweetened vanilla almond milk

1/2 t vanilla

2 1/2 - 3 c powdered sugar

Combine all ingredients until smooth. Let's not even go there with the nutrition facts on the icing...

All things in moderation - stay healthy!

 

Lighter Pumpkin Pie

Summer ran away from me with many days spent in the sun and on the sand.  All the festivities of leisure summer days didn't leave much time for baking, though I did miss it. While things are still busy, the colder weather inevitably brings more time spent indoors and more opportunity to bake. So, finally, after a long hiatus, here's a new recipe. And nothing says fall like pumpkin!  Now you can enjoy a piece of pumpkin pie with a lot less guilt.

Most of the sugar calories come from the pre-made graham cracker crust. I'd had this one and wanted to use it, but normally I would have made my own crust with much less sugar. 

Lighter Pumpkin Pie

Ingredients

1.5 cups of pumpkin puree (not pumpkin pie mix)

1/2 cup unsweetened vanilla almond milk

1/4 cup (scant) organic raw turbinado sugar

1/4 cup (scant) light brown sugar, unpacked

2 T unsalted butter, softened

1 large egg

1/4 c liquid egg substitute

1 t vanilla extract

3/4 t cinnamon

1/2 t nutmeg

1/8 t cloves

1 pre-made reduced fat graham cracker crust

Directions

Pre-heat the oven to 350.  Using an electric mixer, combine butter and pumpkin.  Add the rest of the ingredients and mix until combined.  Pour into crust.  Bake for 60-75 minutes or until a knife inserted in the center comes out clean.

Nutrition Facts (based on 8 servings)

Calories:  192

Carbs: 27g

Fiber: 2.9g

Protein: 3.5g 

Stay healthy!

Pumpkin Peanut Butter Cups (Vegan)

Here's a pretty simple, low calorie recipe to satisfy your sweet tooth! You can use plain old chocolate chips if you don't have carob (also eliminate coconut oil if you use chocolate) and 2 T of peanut butter if you don't have/like pb2.  Why use carob? Compared to chocolate, carob has more calcium, less calories, and much less fat.

Pumpkin Peanut Butter Cups

Ingredients

1 T natural peanut butter

1 T pb2  (+ 1/2 T water)

2 T pumpkin

1/4 c carob chips

1 t coconut oil

splash of vanilla 

carob paste

Directions

Place carob chips in a microwave safe bowl and heat for about 40 seconds; stir and heat for 40 more seconds. Crush the warmed carob into a powder.  Melt 1 t of coconut oil and add to carob; add a splash of vanilla and stir to form a paste. (The carob may be warm enough that simply putting the coconut oil on it will melt it.)  Place about 1/2 tsp of carob mixture into the bottoms of 9-11 candy wrappers and place in freezer to set (you should have about half remaining).

Meanwhile, mix together the peanut butter, pb2, water, and pumpkin.  Once the carob has set, press about 1/2 tsp of peanut butter mixture on top. Add another 1/2 tsp of carob mixture to cover the filling and return to freezer to set. (If you use coconut oil, these are best kept in the fridge.)

Nutrition (per 1 candy, based on a yield of 11):

Calories: 30

Total fat: 1.9 g

Total carbs: 2.8g

Fiber: 0.4g

Protein: 0.8g 

Stay healthy!

Peanut Butter Banana Oatmeal Bars

While summer has been busy with many fun, leisurely activities, I haven't had much occasion to try new recipes - I also haven't wanted to use the oven too often on these hot days! However, with fall quickly approaching, I will certainly be trying out new recipes.  This is one of those "comfort food" dessert recipes, but it's light on calories, low in sugar, and full of clean ingredients.  For my fellow runners, I'd think these bars would be great pre-workout fuel because they're made of all the things often eaten before long runs and are not heavy.  The sugar in this recipe is optional as you may prefer more or less to taste; you can also substitute brown sugar.

Peanut Butter Banana Oatmeal Bars

Ingredients

1.5 c oats

1 t ground cinnamon

1 t baking powder

1/2 t salt

1 T organic turbinado sugar

1 medium, ripe banana

1 egg

1/2 c unsweetened vanilla almond milk

1/4 c natural peanut butter 

1 t vanilla extract

Directions

Preheat oven to 350.  Spray an 8x8 pan lightly with cooking spray.  Mix wet ingredients; add dry ingredients. Mix until combined.  Spread into pan and bake for 22-24 minutes. Cut into 16 squares.

Nutrition (based on a 2x2 inch square piece)

Calories: 68

Fat: 3g

Carbs: 13.2g

Fiber: 2.1g

Sugars: 1.7g

Protein: 2.4g

Lime Cheesecake Squares (Low Sugar)

Looking for a light, summery dessert? Look no further! These lime cheesecake squares have no added sugar, are low carb, and are full of protein thanks to the cottage cheese. If you're not a fan of lime, I'm sure you could substitute any flavor of sugar-free jello that suits your tastebuds!

Lime Cheesecake Squares (Low Sugar)

Ingredients

6 low-fat honey graham crackers, crushed (about 1/2 cup)

2 T unsalted butter, melted

1 package of sugar-free lime jello

3/4 c boiling water

16 oz. nonfat cottage cheese

8 oz. neufchatel cheese (fat free cream cheese), softened

4 oz. lite cool whip, thawed

Directions

Combine graham crackers and margarine; press crumb mixture into an 8x8 baking dish.  Place in refrigerator while making the filling.  Dissolve jello in the boiling water and set aside.  Using a food processor, blend cottage cheese and cream cheese until smooth.  Add cheese mixture to jello and whisk until smooth (start with 1/2 cup first, then add the rest).  Fold in cool whip.  Spread filling over the crust and refrigerate until filling is firm (about 8 to 12 hours).  

Nutrition (based on 16 2-inch squares):

Calories:  121

Fat: 6g

Total Carbs: 8.7g

Fiber: .2 g

Sugar: 3 g

Protein: 8g

Stay healthy!

 

Pumpkin Blondies

Pumpkin isn't just for fall! It's a great source of anti-oxidants, vitamins A, C, & E, and has no saturated fat or cholesterol. This is a recipe I tried for the first time and lightened up a bit; next time, I'm going to try some more substitutions. This recipe would be great with spelt flour since it is lighter than wheat but has more nutritional value than white. The sugar content in these is a little higher than I like, so that needs a tweak too (amazing, considering I cut the sugar called for by 2/3). Quick and easy, delicious, and not nearly as heavy as a traditional blondie or brownie!

Pumpkin Blondies

Ingredients

2/3 cup + 2 T all-purpose flour

1/3 cup whole wheat flour

1/2 T pumpkin pie spice

1/2 t cinnamon

1/2 t baking soda

1/4 t salt

1 stick unsalted butter

7.5 oz pumpkin puree 

1/3 cup light brown sugar, packed

1 T sugar (sub stevia, sun crystals, etc)

2 T liquid egg substitute 

1 t vanilla

Optional: chocolate/carob chips, walnuts, almonds

Directions

Pre-heat oven to 350. Grease a 8x8 pan with non-stick spray.  Cream butter and sugar until light and fluffy; add pumpkin, egg, and vanilla - mix well.  Combine all dry ingredients; add to wet ingredients and mix until blended.  (If you're adding any optional ingredients, stir them in now or sprinkle them on top.) Pour into pan and spread evenly.  Bake for about 35 minutes or until toothpick comes out clean.

Nutrition (makes 16 2-inch pieces)

Calories: 107

Fat: 5.9 g

Carbs: 14.5

Sugar: 6.9 

Protein: 1.4g

 

Stay healthy!

Light Coffee Cake

Unlike some of the other recipes I post, you probably have all of these ingredients on hand! I've added some substitutions in parentheses if you're looking for other ideas.  Just remember that any substitution changes the nutrition facts.  This recipe isn't as nutritionally sound as I'd like, but I've learned that sometimes too many substitutions results in a not-so-great final product! So, I'm going to chalk this one up to a once-in-awhile treat that includes things I don't normally like to bake with - white flour & white sugar - gasp!  As usual, I've made some healthy swaps from the original recipe and scaled back on the sugar.  I didn't use all of the topping that the recipe made, so next time I will use less ingredients in that part of the recipe.

Light Coffee Cake

Batter Ingredients

1/2 c unsweetened vanilla almond milk  (or any type of milk)

1/4 c unsweetened applesauce (or vegetable or canola oil)

1/4 c liquid egg substitute (or 1 egg)

1 tsp vanilla extract

3/4 c all-purpose flour

3/4 c whole wheat flour

1/4 c sugar (or another powdered sweetener like splenda or stevia)

2 tsp baking powder

1/2 tsp salt 

Topping Ingredients

1/4 c packed brown sugar (scant) (or evaporated cane sugar)

1/2 c chopped walnuts (or pecans)

1 T whole wheat flour

1 tsp ground cinnamon

1 tsp unsalted butter

Directions 

Preheat the oven to 375 and coat an 8x8 pan with non-stick cooking spray.

Combine all wet ingredients for the batter; combine all dry ingredients for the batter.   Add wet ingredients to dry and combine (a spoon will do - no need for an electric mixer!).  Spread batter into prepared pan.

In a separate bowl, melt the butter; add all other topping ingredients and mix well. Sprinkle topping over batter.  Bake for 25-28 minutes.  Makes 16 2-inch pieces.

Nutrition (based on 16 servings):

Calories: 90

Fat: 2.5 g

Carbs: 12.4 g

Fiber: 1.3 g

Sugars: 6.8 g

Protein: 2.3 g 

Stay healthy!

 

Healthy No Bake Cookies (Vegan)

Today's venture was to make a no bake cookie that is low in calories, low in sugar, and has some nutritional value. And they were super quick to make- less than 10 minutes!  These cookies are not real sweet, so don't expect them to taste just like traditional no bake cookies.  However, you can adjust the sweetener to your taste.  You might also try mixing in some ground flax, chopped nuts, sunflower seeds, or raisins!

Healthy No Bake Cookies (Vegan)

Ingredients

1 small, overripe banana (mashed)

1/8 c unsweetened cocoa powder

1/8 c unsweetened vanilla almond milk

1/4 c natural peanut butter

1.5 T sun crystals (or experiment with stevia, honey, agave, etc.)

pinch of salt

1/2 t vanilla extract

1.5 c oats 

Directions

Mix all ingredients except vanilla and oats in a small saucepan over low heat. Stir continuously for about 1 minute or until all ingredients are combined. Remove from heat for a minute.  Add vanilla and oats; stir until combined.  Drop by 1/2 tablespoonfuls onto a piece of wax paper and allow to cool/set.  Makes about 29 cookies.

Nutrition (per cookie)

Calories: 36

Fat: 1.5g

Carbs: 7g

Fiber: 1.2g

Sugar: .6g

Protein: 1.1g

Stay healthy!

Sugar Free Frozen Pistachio Pie

So, I had some milk leftover from a (not so healthy) cake I recently made and wanted to use it before it expired.  What to do with cow's milk that I can't do with almond? How about pudding! (Pudding made with almond or soy milk won't set.) Here's my modified recipe for a sugar free, frosty pie!

Sugar Free Frozen Pistachio Pie

Ingredients (Crust)

1.5 cups crushed low-fat graham crackers (or cracked wheat cereal or whatever you have on hand)

2 T butter

1 T unsweetened apple sauce

Ingredients (Filling)

1 oz package sugar-free instant pistachio pudding

6 oz neufchatel cheese

1 cup skim milk

1/4 cup almond milk

4 oz lite cool whip (half a container)

Directions

Melt butter in the microwave; add graham crumbs and applesauce to butter - mix.  Press mixture into the bottom of a pie plate coated with non-stick spray (I had more than I thought was enough for the pie plate so I put the extra into 3 ramekins.).  Bake at 350 for about 10 minutes or until brown. Allow to cool completely on a wire rack.

Whisk pudding into milk and set aside until soft set.  Beat cream cheese until smooth; add pudding to cream cheese and mix.  Fold cool whip into pudding mixture. Spoon mixture over prepared crust and freeze  (or refrigerate) for 4 hours before serving.

Nutrition (makes about 11 servings)

Calories: 139

Total Fat: 7 g

Total Carbs: 15 g

Sugar: 5 g 

Protein: 3g

Ingredient notes:  I skimped on the butter in the crust to lower the calorie count; if you want your crust to stick together better, add 4 T of butter rather than 2.  The original recipe called for 1 1/4 cups of milk; I am still trying to figure out the minimum amount of cow's milk needed to make pudding set, but 1/4 cup of almond milk substituted had no effect on the pudding setting well.

Stay healthy!

Brown Rice Pudding

We had lots of left over brown rice from dinner the other night, so I thought I'd reinvent it rather than letting it go to waste.  Here's my take on a traditionally high calorie/high sugar dessert!

Low Sugar Brown Rice Pudding

 

Ingredients

3/4 cup brown rice, cooked

1 cup unsweetened vanilla almond milk

pinch of salt

3/4 tsp Sun Crystals (could also substitute sucanat, stevia, or honey)
1 T liquid egg substitute

1/2 tsp ground cinnamon

Directions

In a small saucepan, simmer rice, 3/4 cup of milk, salt, and Sun Crystals for about 15 minutes until it thickens; stir occasionally.  Add cinnamon, remaining 1/4 cup of milk, and egg substitute; simmer for another 2 minutes.  Serve warm or chilled.  

**tip** Since almond milk doesn't set like cow's milk, you may want to add a dash of arrowroot powder or cornstarch to help thicken the pudding.

Nutrition (makes about 3 servings)

Calories: 81

Total Fat: 1.5g

Total Carbs: 13.4 g

Fiber: 1.4 g

Protein: 2.5g 

Stay healthy!

Chocolate Cheesecake Bites

Another great little (simple) dessert!  This is a scaled down recipe that can be doubled, tripled, etc., as desired. The greek yogurt adds protein while the unsweetened cocoa powder is rich in antioxidants!

Chocolate Cheesecake Bites

Ingredients

.5 cup low fat vanilla greek yogurt (I like Dannon Greek; plain greek will work as well but they won't be quite as sweet)

4 oz. Neufchatel cheese (aka light cream cheese)

3 Tbsp unsweetened cocoa powder

splash of vanilla extract

pinch of stevia (I have also used about 2 packets of sun crystals in place of stevia; any low/zero calorie sweetener will do)

1 package of mini fillo shells (like Athens)

Directions

Allow yogurt and Neufchatel cheese to come to room temperature; blend all ingredients until smooth.  Fill each fillo cup with a dollop of the mixture; top with chocolate sprinkles or mini chocolate chips.  This version fills about 22 shells.

Nutrition

Calories (in 1): 30   Fat: 1.8g   Carb: 3g   Protein: 1.5g   Fiber .2g   

 

  Stay healthy!

Carrot Cake Makeover

So, this weekend I had the urge to bake something.  But, as is typical of me, I couldn't just follow a recipe I found - I had to find a way to make it healthier.  Sometimes, however, this has backfired on me, and I've wound up trashing my latest creation.  This time the product was great! The recipe has no oil and low sugar; it also incorporates fiber-rich, whole wheat flour and omega-3 rich ground flax. And, did you know that both cinnamon and ginger are thermogenic herbs that improve metabolism?? Hope you enjoy my made-over, low sugar, carrot cake!

Low Sugar Carrot Cake

Ingredients

3 eggs (mine were fresh, organic, and free range from The Veggie Stand) 

1 cup of unsweetened applesauce

1 tsp vanilla extract

1.25 cups unbleached, all-purpose white flour**
.75 cup whole wheat flour

.75 cup white/light brown sugar (I packed brown in the bottom half and filled to full with white)

2 tsp baking powder

.25 tsp baking soda

2 Tbsp ground flax

1 tsp cinnamon

.25 tsp cloves

.25 tsp nutmeg 

.5 tsp ginger 

3 cups finely shredded carrots
.25 cup chopped walnuts

Directions

 Pre-heat your oven to 350.  Mix the eggs, applesauce, and vanilla together.  In a separate bowl, whisk together both flours, sugar, ground flax, baking powder, baking soda, and spices.  Once everything is well blended, stir in carrots and walnuts by hand.  Spray pans with non-stick cooking spray before baking.  Baking times will vary depending on what you make: cupcakes = 18-22 minutes; cake = 38-45 minutes.  A toothpick inserted near the center will come out clean when the cake is ready.

Yield

This recipe made about 24 cupcakes.

Nutrition 

 Calories: 95
Total Fat: 1.7g

Total Carb: 15.7g
Fiber: 1.7g
Sugar: 10g

Protein 2.5g

Stay Fit!