Happy Friday the 13th

For your viewing pleasure on this wonderful Friday the 13th I give you me. Before and after my run this morning. I look much happier post run, though my face looks thicker, lol. Probably just the angle I have my phone. Love the red cheeks and hair that is anywhere but where it's suppose to be. I also don't usually run with my glasses on because I don't like the way they slide over my face.

Anyway, it's been a great week and I just thought I would post a few sentences to finish it out. I'm doing okay on my current dietbet game. I've lost 2.4 lbs so far and have 5 more to go. I have 20 days to do those 5 lbs, so I really need to get my rear in gear.

Other then all that, I really do not have much to update. I guess I'll leave you with a recipe for Cranberry muffins that I made for breakfast this morning. They were the perfect combination of sweet and tart and hit the spot.

Cranberry Muffins
makes about 18 big/regular muffins or 12 regular  muffins and 12 mini muffins.

3 cups all purpose flour
1/2 cup flaxmeal
1/2 cup sugar
1 tbsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 tsp nutmeg
1 stick of butter
2 eggs
1 cup fresh cranberries ( I have some frozen from last December)
1 1/2 cups of water

1. Preheat oven to 400 degrees
2.Mix all the dry ingredients
3. Cut butter into flour mix.
4. beat eggs and mix in water. Add to dry ingredients, mix till dry ingredients are moist
5. Gently fold/stir in cranberries
6. Pour into Muffin tins and bake 20 minutes. until golden brown

Nutritional info (based on 1 regular muffin serving)
18 Servings
Amount Per Serving
  Calories 166.4
  Total Fat 6.9 g
     Saturated Fat 3.4 g
     Polyunsaturated Fat 0.9 g
     Monounsaturated Fat 1.7 g
  Cholesterol 34.5 mg
  Sodium 74.1 mg
  Potassium 37.0 mg
  Total Carbohydrate 23.2 g
     Dietary Fiber 1.8 g
     Sugars 5.9 g
  Protein 3.6 g
  Vitamin A 4.6 %
   Vitamin C 1.2 %
   Calcium 1.4 %
  Iron 7.1 %

Quinoa Scramble

It's been a while since I've posted a recipe so I decided to post what I'm mixing up for breakfast this morning. I'm trying to increase protein intake, especially in the morning. Because I read on facebook (yes I know, you shouldn't believe everything on facebook) where a RD had gone to a convention and had learned that increased protein for breakfast was associated with increased weight loss. I'm sorry I don't have link, I'll try to find it later.

Quinoa Scramble
3/4 cup of quinoa, dry uncooked
1lb sausage
1 can of spinach, rinsed and drained
5 eggs
1/4 cup shredded cheese

directions:

1. Cook quinoa in rice cooker, I followed package directions and used 2x as much water as quinoa
2. cook and drain sausage. I cooked mine in the oven at 400 for 15-20 minutes while quinoa was cooking.
3. Scramble eggs and then add spinach, heat through.
4. Add cheese to eggs and spinach mix. Stir till cheese is melted
5. Combine ingredients either before serving or let everyone combine them how they wish.

Nutrition Facts
  5 Servings, Amount Per Serving
  Calories 363.6
  Total Fat 20.1 g
     Saturated Fat 6.7 g
     Polyunsaturated Fat 2.6 g
     Monounsaturated Fat 7.5 g
  Cholesterol 222.1 mg
  Sodium 710.6 mg
  Potassium 369.5 mg
  Total Carbohydrate 21.3 g
     Dietary Fiber 2.8 g
     Sugars 2.2 g
  Protein 24.0 g

This recipe also has 90% of Vitamin A, 25% of Iron, 18% of Calcium daily values. I highlighted the Protein, because that's an awesome amount of protein for the calories.Using fresh spinach and fresh sausage could possibly lower the sodium content. I also added picante sauce to mine, but didn't include it in the nutrition analysis.

Sorry it's not a prettier picture, my phone takes lousy ones and my batteries are dead in my camera.

Sugar Free Banana Oat Muffins

I accidently made these muffins sugar free this morning. In my defense it was 5am and I had yet to have my morning cup of joe. I just wanted to have something warm for the kiddos to eat for breakfast on a chilly morning (temps in the mid 20s, brrr). I didn’t realize I had forgot to add sugar until after they were baked and I had went to eat one. Well the flavor wasn’t bad, just not sweet at all. However, with a little smear of butter these are just fine. I liked the second one I ate better than the first.

Sugar-Free Banana Oat Muffins I made 16 muffins with this recipe

• 3 cups flour
• 1 cup of oats (I used old-fashioned not quick)
• 2 tbsp ground flaxseed
• 4 tsp baking powder
• 1/2 tsp salt
• 2 tsp cinnamon
• 2 medium bananas, mashed
• 2 eggs
• 1 cup of milk ( more if needed)

1. Mix all the dry ingredients in large bowl.
2. In another bowl, beat eggs add bananas and milk. Pour into dry ingredients and mix just until dry ingredients are moistened. Be careful not to over stir.
3. Fill greased muffin tins about 3/4 full and bake at 425 degrees for ~15 minutes, until golden.

Nutrition Data

Calories: 139

Total Fat: 1.8g

saturated fat: 0.5g

Polyunsaturated fat 0.4g

Monounsaturated fat: 0.5g

Cholesterol: 24 mg

Sodium: 210 mg

Potassium: 119 mg

Total Carb: 26 g

Dietary Fiber: 2g

Sugars: 3g

Protein: 5g

Vit. A: 1.6%

Vit. C: 2.4%

Calcium: 10.2%

Iron: 11%

Updating and a Recipe

Well, I didn't do too bad over the weekend I think. I didn't log my foods and well, I didn't workout either. So maybe I didn't too well. My excuse is that Auntie Flo's visit was pretty rough and I just didn't feel like anything Saturday, and Sunday we had a family day of cleaning house (and I painted the hall closet). So I guess that counts as activity.  I was going to post yesterday but I ended up working and so I didn't log foods then either. However, I do count standing for 6 hours (3 hours then sit for 30 minute  15 minute lunch break then stand the last 3 hours) as exercise.

So I will log today, though I think I'm going to have a bad day so I'm not sure how well my diet will be. I'm a bit of an emotional eater and when a bad day strikes I either don't eat or reach for junk.  If I can make it through without wanting a Dr Pepper I'll be great.

Oh and here's my recipe for the day. Sorry no pics, the kiddies inhaled it as soon as I pulled it out of the oven, it was yummy. I'm loosely calling this a recipe, the amounts are an estimate as I was kinda just throwing things in a bowl and stirring. I did measure out the flour though.

Baked Oatmeal w/ Raisins 
serves about 8 or 4 hungry kids and one mom
~274 calories per serving, 5.2 g fat, 52.9mg chol., 211.2mg sodium, 52.1g carb, 4.3g fiber, 18.6g sugar, 6.6g protein.

2 1/2 cups old fashioned oatmeal
1 1/3 cups flour
1/2 brown sugar
1/4 tsp salt
2 tablespoons baking powder
1 cup of raisins
1/2 to 1 teaspoon cinnamon
2 teaspoons olive oil
2 eggs
1 cup almond milk (though I'm sure any milk will work)

Mix the dry ingredients, mix the wet ingredients then mix the two together.  Pour into a greased 8x11 (2qt) baking dish. Bake at 400 degrees (don't forget to preheat oven) for 30 minutes until golden brown and set (should bounce back when pressed like a cake).  Cut and enjoy.

We ate ours fresh out of the oven while it was still hot. If you're wanting a treat you could also take and make a simple sugar glaze with powdered sugar and milk and drizzle over the top. You could also add in any other fruit or nuts for a change.

Sweet Potato Muffins

I had a couple cups of mashed sweet potatoes leftover from Christmas dinner so I decided to put them into this recipe.  The potatoes had butter, cinnamon and pumpkin pie spice already in them.  I don't remember the amounts.  So the nutrition info on these is off by a little bit.  These could easily be made healthier by substituting honey or stevia for sugar, applesauce for oil, etc.  I just thought it was okay for today the way it is.

Sweet Potato Muffins

makes 24-28 muffins

5 cups flour

1 cup sugar

1 tablespoon baking soda

1/2 teaspoon salt

1/2 cup melted butter

1/4 cup oil (I used canola)

2 cups sweet potatoes, mashed

2 eggs

1 1/4 cup milk(any type will work I used 2% with a teaspoon or two of vinegar added).

you may need to add another cup of liquid to make the batter wet enough

1/4 cup wheat germ

1. Mix dry ingredients (flour, sugar, baking soda, salt, wheat germ) in a large bowl
2. Mix wet ingredients (egg, butter, oil, milk, sweet potatoes) and add to dry ingredients.
3. Combine ingredients until just moistened, adding more liquid if necessary (I had to add a cup of water).
4. Fill muffin tins and bake at 375 degrees for 20-25 minutes until golden.

Nutrition info per serving:
Calories: 208.4
Calories from fat: 63.9 
Total Fat: 7.1g
Cholesterol: 24.7mg
Sodium: 245.6mg
Potassium: 88.4mg
Total Carbohydrate: 32.1g
dietary fiber: 1.2g
sugars: 9.0g
Protein: 4.1g

Whole Wheat Crepes with Cottage Cheese and Pumpkin filling

Whole Wheat Crepes w/ Cottage Cheese and Pumpkin filling drizzled with honey

These went over real well with my bunch. My youngest ate his in like two minutes and was asking for more before I had a chance to finish serving everyone else. I love it when something I'm not too sure of ends up being a a hit. These aren't real healthy(or clean) due to having a bit of powdered sugar. However, I think they would be great for an occasional treat.

Whole Wheat Crepes w/ Cottage Cheese & Pumpkin Filling

6 servings: 373 calories, 85 fat calories, 10g Fat, 137 mg Cholesterol; 425mg Sodium; 56g Carbohydrates; 9g Dietary Fiber; 8g Sugars; 20g Protein

For Crepes:

3 cups whole wheat flour

2 cups 2% milk

1 1/2 cups of water (or just use 3 1/2 cups skim milk)

1 tbsp oil

2 tsp cinnamon

4 eggs (beaten)

1/2 tsp salt

Mix together flour, salt, cinnamon. Add milk, water, oil, eggs. Mix well. Batter should be fairly watery. If it's too thick add more liquid.

Cook in hot skillet. Add about 1/2 cup of batter to skillet and swirl around to thinly spread on skillet. Cook for about 1-2 minutes on first side, until it's set. Then flip and cook for about 30 seconds on other side. Repeat for each crepe.

For Filling:

1 1/2 cups pumpkin

1 cup cottage cheese

1 tsp vanilla

2 tsp cinnamon

1 tbsp powdered sugar

Mix together and place about 1-2 tablespoons off center on crepe. Roll crepe and place in a baking dish. Repeat for each one.

Take rolled crepes and place in oven at 300 degrees for about 10 minutes to make sure filling and crepe are warm. You could eat it with the filling cold if you wanted to, I'm sure. I just like crepes better warm. Serve with topping of choice.

Whole Wheat Biscuits and Cottage Cheese Scrambled Eggs

The biscuits are good, especially if you like English muffins. Being whole wheat they have that English muffin smell, taste and texture. The scrambled eggs have got to be the best I've ever made. I swear this will be the only way I fix scrambled eggs from now on. I thank The Kitchen Stewardship for the recipe. I didn't change hardly anything in mine so all the credit goes to her.

Cottage Cheese Scrambled Eggs

5 servings, 181 calories, 103 calories from fat

12g Fat, 429mg Cholesterol, 722mg Sodium,

3g Carbohydrate, 2g Sugars, 17g Protein

• Cottage Cheese; 1 tablespoon for every 2 eggs
• Eggs; 2 for every person (it was just the kids and I so I used 10)
• 2% milk; 1/4 cup
• Salt; 1 tsp (or to taste)
• Pepper; 2 tsp (to taste)
• Oil or butter for pan

1. Take eggs and beat in bowl.
2. Add good splash of milk (I used about 1/4 cup) beat until foamy.
3. Add about 1 tablespoon of cottage cheese per every 2 eggs.
4. Add salt and pepper to taste.
5. Cook in a non-stick skillet (or any skillet with about a tablespoon of oil or butter) on med heat stirring occasionally until eggs start to clump together.
6. Reduce heat to med-low and cook till until egg mixture is completely set(about another 3-5 minutes).

sorry this picture isn't better, still haven't found my camera's charger.

So I'm using my phone's camera.

Whole Wheat Biscuits

serving amount depends on how you shape the biscuits. I made about 40 small/medium sized biscuits.

approx nutrition data: 149 calories, 51 from fat; 6g Fat; 25mg Cholesterol; 165mg Sodium; 21g Carbohydrates, 3g dietary fiber, 3g sugars; 5g protein.

• 4 cups whole wheat flour
• 8 teaspoons baking powder
• 1 teaspoons cream of tartar
• 1/2 cup butter
• 1/2 cup yogurt
• 2 eggs
• 1 1/3 milk
• 2 tablespoons honey

1. In large bowl mix together flour, baking powder, and cream of tartar.
2. Cut in butter until there are no pieces bigger then a pea.
3. Add in yogurt(can cut this in like the butter).
4. In another bowl beat together milk and eggs.
5. Add milk and eggs to flour mixture, add honey.
6. Combine just until everything is moist.
7. Knead about 5 times and put on floured surface.
8. Roll or pat out to about 1/2 inch thickness.
9. Then using a cup or biscuit cutter cut out biscuits(can also just use a pizza cutter and cut into squares).
10. Put some on a baking sheet to bake at 400 degrees for 15 minutes.
11. The rest you can freeze in single layers then put into a gallon baggie for later. To bake the frozen biscuits, put in 425 degree oven for about 15 minutes.

Banana Biscuits

Banana Biscuits serves 6
2 cups whole wheat flour
4 tsp baking powder
1/2 tsp salt
1 tbsp ground flaxseed
1/2 cup (1 stick) butter
1 cup milk
1 med. banana
1 lg egg(slightly beaten)

1. Mix flour, baking powder, salt, flaxseed in large bowl
2. Cut in butter until dough is crumbly( I try for no larger then pea-size crumbles, however I'm not too picky)
3. Add egg and banana and milk ( a little less milk or little more flour may be needed depending on how dry or wet your dough is).
4. Mix well and kneed about 8 times.  Roll or pat out dough; shape biscuits however you like.  Today I just cut mine into squares with a pizza cutter.  Usually I take a biscuit cutter and make round biscuits.
5. Bake at 400 degrees about 10-15 minutes or until golden.

This is a very adaptable recipe.  You could use non-dairy milk; I used 2% today.  You could replace coconut oil instead of butter.  If you want a sweeter biscuit you could add a tablespoon of agave nectar or honey to it.  My kids put some jelly/honey on theirs.  Mine I ate plain because I'm attempting a no sugar challenge (and failing miserably...will tell more in next post).  These were good, but a little plain tasting.  I'm thinking next time I'll add two bananas or some other fruit to give it more flavor.  They would make a good side to a more flavorful dish.

Nutrition Data:

Calories 165

calories from fat 79

Total fat 9g

saturated fat 3g

trans fat 0g

Cholesterol 27  mg

Sodium 237 mg

Total Carb 19g

dietary Fiber 3g

sugars 2g

Protein 4g

Banana Oat Muffins

These went over well with the kids this morning.  Wish I would of gotten a picture, but I forgot and then they were gone.  So I'll have to remember for next time.

Banana Oat Muffins
1 cup of Oats
1 and 1/2 cups of whole wheat flour
2 tsp Baking Powder
1/2 tsp salt
2 Eggs
1 lg Banana
1/2 cup Agave Nectar
1/4 cup Molasses
1 cup evaporated milk (this is only because I was out of any other kind of milk...feel free to use what you have).
1/4 cup canola oil

1. Mix together all the dry ingredients: Oats, Whole Wheat Flour, Baking Powder, Salt.
2. Add wet ingredients: Eggs, Banana, Agave, Molasses, Milk and Oil.
3. I know your suppose to mix the dry in a large bowl, then mix the wet in another bowl and then add them together. However, I'm a bit lazy and don't like dishes so I put all my dry ingredients in a large bowl then kind of hollow it out and add my wet ingredients and mix.  I've not yet had a problem with my muffins or cookies or whatever recipe calls for separate bowls not turning out.
4. Pour into muffin tin and put into a 400 degree oven and bake for 15-18 minutes, until brown and done.

Nutritional Data

Calories 242

Calories from fat 59

Total Fat 7g

Trans Fat 0g

Cholesterol 36 mg

Sodium 196 mg

Total Carbohydrate 41g

Dietary Fiber 4g

Sugars 18g

Protein 7g

Cinnamon Apple Grits

Having teeth pulled is a pain in so many ways.  Not only is there the physical pain, there is the frustrating pain.  Looking for healthy foods that are soft enough to not hurt an already hurt mouth can be difficult.  Everyone around is suggesting foods like Jello, pudding, ice cream, mashed potatoes and gravy.  Really?  Why would I want to put crap in my mouth when I had teeth removed in order to be healthy.  It's crap like that contributed to the decay that led to me having to have teeth pulled.  I know people mean well, they just don't have a clue.  This is why I go to school.  This is why my undergraduate major is Health and Sports Sciences with a concentration in Dietetics.  This is also why I want to go into Family Medicine.  I want to educate people, hopefully show them how they can eat healthy, yummy foods.  Anyway here's what has been my breakfast past couple days.  It's not bad at all and I can practically drink it.  I'm sure the recipe can be tweaked into being cleaner.  For example, if you could find old fashioned grits.  All I saw when I grabbed these were quick grits.  

Cinnamon Apple Grits serves 1

1/4 cup grits

1 cup of water

1/2 cup unsweetened applesauce

1/2 tablespoon coconut oil

1 teaspoon cinnamon

1/2 tablespoon flaxseed

1. Bring water to boil.  Add Grits and boil 5-7 minutes
2. Let grits set for a minute or two.  Add rest of the ingredients and stir.
3. Eat and enjoy.

Nutrition Date (approximate)

Calories 227

calories from fat 76

Total fat 9g

saturated fat 6g

trans fat 0g

Cholesterol 0mg

Sodium 9mg

Total Carb 48g

dietary fiber 4g

sugars 12g

Protein 4g

As my gums are healing I'll be looking for recipes that are easy to chew and post here.