Saturday, 20 February 2016

Flourless Peanut Butter Cinnamon Muffins

Is it just me, or does this muffin have a face? I can't unsee it.

Anyway, the recipe...if you haven't tried baking with beans or chickpeas before, don't worry, you can't taste them. I threw some stuff in a blender, and the resulting texture was dense, almost like an oatmeal muffin. These are packed with protein from the chickpeas, peanut butter and eggs (without having to add expensive protein powder!), have lots of fibre and potassium. One of these contains 20% of the recommended daily intake for iron.

These are a great homemade alternative to a post-workout protein or energy bar. The calories, fat and protein in these are very similar to the macros in a Peanut Butter Clif Bar, but these have more fibre, twice the potassium, and less than half the sugar!

Makes 12 muffins

Ingredients

19oz can chickpeas, drained
1/4 cup PB2
1/4 cup peanut butter
1 tbsp coconut oil
2 eggs
1/4 tsp salt
1/4 tsp baking soda
3/4 tsp baking powder
2 tsp cinnamon
2 tsp pure vanilla extract
1/4 cup pure maple syrup
Canola oil spray, for greasing pan

Directions

Preheat oven to 325°F. Spray a muffin pan with canola oil spray.

Add all ingredients to a blender or food processor and blend until smooth. Spoon batter evenly into muffin pan. Bake for 18 minutes, or until tops are firm.

Remove from pan and transfer to a cooling rack.

Nutrition

Calories 243
Fat 7.5g
Saturated fat 2.1g
Carbohydrates 34.0g
Fibre 8.7g
Sugars 9.5g
Protein 11.8g

Monday, 15 February 2016

Flourless Chocolate PB2 Muffins

These muffins are high in protein and fibre due to the black beans in them, which will help keep you full. They make a great on the go snack. I kept the added sugars minimal, so they are not very sweet...more like a dark chocolate flavour (it should be noted that I love 90% dark chocolate, so the not-so-sweet thing doesn't bother me!). If you prefer more sweetness, you can increase the brown sugar to 1/2 cup, or add 2 tbsp of pure maple syrup. If you like, you can add 1/4 cup of brewed coffee in place of the water to give these a mocha flavour.

I mixed the batter in the food processor, just because it was the easiest way to mix these. The batter comes out fluffy and cake-like.

Makes 12 muffins

Ingredients

15oz can black beans, drained
2 eggs
2 tsp pure vanilla extract
1/4 cup coconut oil
1/4 cup PB2
1/4 cup unsweetened cocoa powder
1/4 tsp salt
1/4 tsp baking soda
3/4 tsp baking powder
1/3 cup brown sugar
1/4 cup water
Canola oil spray, for greasing pan

Directions

Preheat oven to 325°F. Grease a muffin pan with canola oil spray.

In a food processor or blender, place all of the ingredients, then blend until smooth.

Scoop batter into muffin pan evenly.

Bake for 18 minutes, or until muffin tops are firm. Remove from pan and cool on a cooling rack.

Nutrition

Calories 199
Fat 6.3g
Saturated fat 4.4g
Carbohydrates 28.0g
Fibre 6.3g
Sugars 5.0g
Protein 9.8g

Saturday, 13 February 2016

Buffalo Chicken, Blue Cheese & Spinach Meatballs

It's -30°C, feels like -44°C outside today. When I first moved to Ottawa, I'd heard that -40 happened here, but had never experienced anything like that before (I'm from southern Ontario, where winter is comparatively balmy). The first time I went out in -40, my eyelashes froze. The condensation from my breath froze them. So now, I just refuse to leave the house if I don't have to. Instead, I'm making chicken soup in the slow cooker (I cheated and used a rotisserie chicken from the grocery store) and meatballs in the oven.

Meatballs are an easy item to batch cook, because you can make extra, allow them to cool, and put them in a freezer bag to freeze for later. When you want them again, you can put them on a baking sheet frozen, and reheat them for 12 minutes at 375°F. It makes for a great weeknight dinner. You can also pack meatballs full of veggies to stretch the recipe and, obviously, squeeze more veggies into your diet. I served these alongside roasted sweet potatoes and celery sticks.

These are flavourful enough to be eaten on their own, or you can add the Buffalo sauce to toss them in. They are great either way!

Makes 52 meatballs

Ingredients

900g (2lbs) ground chicken (or turkey)
125g (4.4oz) blue cheese
1 onion, finely diced
3 garlic cloves, minced
142g (5oz) baby spinach, chopped in food processor
1 cup breadcrumbs
1 large egg
1/4 cup Frank's Red Hot sauce
Salt and pepper, to taste
Canola oil spray, for greasing pan
Olive oil, for hands

Directions

Preheat oven to 425°F and line baking sheets with aluminum foil. Spray foil with canola oil.

In a large bowl, combine ingredients and coat hands with a couple drops of olive oil. Mash ingredients together with hands. Roll mixture into balls and place evenly on baking sheets.

Bake for 22 minutes until lightly browned. Lift meatballs off foil with a spatula. Allow to cool.

For the sauce:

1 cup Frank's Red Hot sauce
1/4 cup butter
2 garlic cloves, minced
2 tbsp Sriracha
Black pepper, to taste

Bring the hot sauce, butter and garlic to a boil, then reduce heat and simmer for 5 minutes, whisking constantly. Allow the sauce to thicken. Stir in Sriracha and black pepper.

Place meatballs in a large bowl and toss in Buffalo sauce.

Nutrition (4 meatballs, without sauce/with sauce)

Calories 195/229
Fat 8.1g/11.5g
Saturated fat 3.2g/5.3g
Carbohydrates 7.2g/8.0g
Fibre 0.8g/0.8g
Sugars 1.0g/1.2g
Protein 22.4g/22.5g

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Mediterranean Chicken Meatballs with Tzatziki (the most popular recipe on the blog)
Zesty Baked Chicken Wings