whole-grain oat muffins

(We just returned from Thailand and I can’t wait to tell you more about it – it was absolutely amazing!)

Whole-Grain Oat Muffins | A Nutritionist Eats

Ok, I’m usually an anti-muffin person. Why? Because most of the time they run a fine line. They’re either essentially a cupcake or they’re so healthy that they don’t resemble anything close to an actual muffin. So if I’m going to eat a cupcake, I’m going to eat a cupcake – with lots of frosting. And if I’m going to eat a healthy breakfast, I’m going to…you get the point.

But these muffins. Oh my. I don’t do a ton of baking but when the LA Times featured Clementine’s whole grain muffin with plump dried cherries, I knew it was a muffin I needed to try. Clementine is a bakery/cafe a few blocks from my office and I’m there a few times a month. Rarely do I get any of their baked goods though (even though their blondie is amazing), I usually stick with their deli salads and cold-brew coffee. (Other copycat Clementine recipes: lentil, beet & goat cheese salad and fall chicken salad)

Whole-Grain Oat Muffins | A Nutritionist Eats

So here I had this recipe for a muffin that I figured had to be good, but I had never tried it. Research time! I picked up the muffin one afternoon and actually thought I would save it for breakfast the next morning. Um, nice idea in theory, but totally not realistic. After I finished my lunch, I dug into the muffin (a small portion!).

It was so good and wholesome!

Whole-Grain Oat Muffins | A Nutritionist Eats

These muffins are dense, and pretty short but I promise you that they taste more like the ‘cupcake muffins’ than the ‘healthy muffins.’ That’s all to say, they are delicious! I (again, lacking any sort of patience) dug into them right out of the oven was honestly a little surprised by how good they tasted. Richie (and my coworkers!) agreed.

As you can see, they are packed full of oats, almond and flax meal and chia seeds. I love that the streusel topping gives it the ‘cupcake muffin’ feel without the typical white flour and sugar requirements of a ‘cupcake muffin.’ There are a few things that I think are worth discussing: 1) I decided to make the serving size two muffins. I felt it was a more realistic serving size. 2) These are calorie-dense. They are full of good-for-you ingredients that aren’t low in calories. Most of the time, I focus on ingredients rather than calories and this is a prime example.

Whole-Grain Oat Muffins | A Nutritionist Eats

Nutritionally, these muffins are pretty impressive. They are 100% whole-grain, gluten-free and have an impressive 10 grams of protein and 9 grams of fiber per serving. Yes, there is real sugar in these muffins (remember I wanted them to taste like a cupcake muffin?) and normally I’m the type of person who is anti-ANTI-sugar, but for comparisons sake, the 17 grams of sugar are similar to what you would find in a strawberry greek yogurt.

nutrition facts (for two muffins): 405 calories, 25 grams of fat, 10 grams protein, 39 grams carbohydrates, 9 grams fiber

Whole-Grain Oat Muffins

by

Cook Time: 25 minutes

Keywords: bake bread breakfast high fiber high protein vegetarian

 

Ingredients (24 muffins (12 servings))

    For the Streusel Topping

    • 1/4 cup brown sugar
    • 1/4 cup soft butter
    • 3/4 cup old-fashioned oats

    For the Muffins

    • 2 1/2 cups old-fashioned oats
    • 2 1/2 cups low-fat buttermilk
    • 1/3 cup coconut oil (liquid)
    • 2 eggs
    • 1 Tbsp vanilla extract
    • 1 cup almond meal
    • 1 cup flax meal
    • 1/2 cup sliced almonds
    • 1/4 cup chia seeds
    • 1/2 cup brown sugar
    • 1 Tbsp plus 1 tsp baking powder
    • 1 tsp baking soda
    • 1 tsp salt

    Instructions

    For the Streusel Topping

    In a small bowl, stir together sugar and butter until smooth.

    Add oats and mix until combined.

    Spread onto a rimmed baking sheet and place in freezer until hardened, about 10 minutes.

    For the Muffins

    Pre-heat oven to 375 degrees.

    In a medium bowl, combine oats and buttermilk and set aside.

    Beat together the oil, eggs and vanilla in a stand mixer with paddle or large bowl with a hand mixer.

    Whisk together the dry ingredients: almond meal, flax meal, sliced almonds, chia seeds, sugar, baking powder and soda.

    Add oat and buttermilk mixture to egg mixture and with the mixer running, slowly add in dry ingredients, 1 cup at a time.

    Spoon the batter into lined muffin tins, filling them about 2/3 of the way and sprinkling with streusel topping.

    Bake the muffins for 12 minutes, than rotate pan. Bake another 12- 14 minutes until golden brown.

    Cool slightly before removing them from pan.

    Powered by Recipage

    ranch house salad smoothie

    Ranch House Salad Smoothie | A Nutritionist Eats

    I know. The title is kind of scary. But also soooooo intriguing!

    I’ll be the first to say that the words ‘ranch house salad smoothie’ give reason for pause. But if you’re getting sick of salads at lunch and love the convenience of smoothies, you’ve got to give this savory smoothie a try.

    Ranch House Salad Smoothie | A Nutritionist Eats

    The first time I made this salad smoothie we had a friend over and after the first sip we all looked at each other with confused faces. But then we took another sip. And then another. We all decided that in a weird way, we liked it. It honestly tastes like a salad with ranch dressing. Which is always good in my opinion. :)

    Health-wise, it’s a great way to eat a variety of vegetables all packaged up with some high-protein greek yogurt and healthy-fat avocado. I’d pair it with some deli turkey or a slice of toast with a slice of melted goat cheese for a perfect lunch.

    Ranch House Salad Smoothie | A Nutritionist Eats

    I can’t take credit for this salad smoothie idea though, I found the recipe in a book called, Green Smoothie Cleanse: Detox, Lose Weight and Restore Your Health with the World’s Most Powerful Superfoods by Lisa Sussman. I was sent the book to review and while I have no intention of going on a smoothie “cleanse” I love that this book is full of smoothie ideas and inspiration. Check it out if you’re getting sick of your standard smoothies, the recipes won’t disappoint.

    nutrition facts: 456 calories, 24 grams of fat, 27 grams of protein, 42 g carbohydrates, 12 g fiber

    Ranch House Salad Smoothie

    by Green Smoothie Cleanse

    Prep Time: 10 minutes

    Keywords: blender salad gluten-free high protein low-carb vegetarian

     

    Ingredients (16 oz (1 serving))

    • 1 cup water
    • 1/4 avocado
    • 1 cup romaine lettuce
    • 1 cup spinach
    • 2 carrots
    • 1/2 onion (I used less)
    • 1 tomato
    • 1 cup greek yogurt
    • 1 garlic clove
    • 1 teaspoon chives
    • 1 teaspoon dill
    • dash of salt & pepper

    Instructions

    Blend until smooth.

    Powered by Recipage
    Totally freaked out or slightly intrigued?  

    breakfast tacos with chipotle sour cream

    Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

    This recipe has been a long time in the making but it’s quite fitting that I’m sharing it today. Why? Because I’m on my way to Mexico and plan on eating many versions of mexican breakfasts for the next week or so. I had something similar – goat cheese breakfast tacos – at a restaurant (almost a year ago!) and while I loved the idea of the goat cheese tacos, they didn’t blow me away. I’ve been wanting to recreate them ever since.

    Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

    So I finally got around to making them and it turns out that the chipotle sour cream totally stole the show. Dare I say…it left the goat cheese totally and utterly pointless. (Which in my world is a bit shocking given my intense love for cheese.)

    I made the tacos again, this time omitting the goat cheese and they tasted just as good. No point in adding calories you can’t taste, am I right?

    Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

    But back to the star. The chipotle sour cream is just…well, it left me wondering two things: why has this little can of chipotles been in my cupboard for almost two years and what else can I do with it?! (Brainstorms are in the works and chipotle chili is happening.) So all this is to say – you can’t (CAN. NOT.) leave the chipotle sour cream off. It takes a few short minutes and is so worth it.

     Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

    The rest of the tacos? They are full of good stuff. I’m talking black beans, scrambled eggs, caramelized onions and fresh avocado slices. It’s pretty much the breakfast dreams are made of. And if you like eggs throughout the day, they would make a killer lunch or easy dinner.

    nutrition facts (4 servings): 380 calories, 13 grams of fat, 20 grams of protein, 46 g carbohydrates, 10 g fiber

    Breakfast Tacos with Chipotle Sour Cream

    by Emily Dingmann

    Prep Time: 15 minutes

    Cook Time: 5 minutes

    Keywords: breakfast gluten-free high fiber high protein vegetarian eggs Mexican

     

    Ingredients (4 servings)

      For the Chipotle Sour Cream

      • 1/2 cup sour cream
      • 1-1 1/2 chipotles + sauce depending on heat preference

      For the Tacos

      • 1/2 onion, caramelized
      • 6 eggs
      • 8 corn tortillas
      • 1-15 oz can of black beans
      • optional: avocado slices, chopped cilantro

      Instructions

      For the Chipotle Sour Cream

      Finely chop the chipotle peppers (you can basically mash them together)

      Mix into sour cream.

      Add some of the sauce as desired.

      For the Tacos

      Whisk eggs together in small bowl and scramble until cooked through.

      Heat tortillas in microwave until hot.

      Assemble tacos: layer beans, eggs, onions and sour cream on tortillas. Top with avocado and cilantro if desired.

      Powered by Recipage

      turkey burgers with caper aioli

      turkey burgers with caper aioli | a nutritionist eats

      I’m not normally a turkey burger person. But this one, served with a bright aioli, is good. And it’s healthy. And it’s still January, so everyone wants “light/lean/skinny/healthy/paleo” recipes. So here we are. First a salad and now a turkey burger. Could I be anymore predictable? Sigh.

      How did I – the self-proclaimed non-turkey burger fan – make a turkey burger? Well, towards the end of 2013, I bought three calendars. One was a standard daily calendar so I don’t forget important things, the second was the One-Sentence Journal (which I’m loving!) and the third was a Cooking Light Recipe Calendar that I keep at work so I can be surrounded by food inspiration everywhere I go!

      So far, and we’re only a few weeks into 2014, I’ve made two recipes from the calendar, one of which inspired this burger. I must say, it’s been really fun to have a reminder to try out new recipes on a daily basis. And now I’ve made chicken and turkey burgers twice in a matter of weeks. WHAT?!

      turkey burgers with caper aioli | a nutritionist eats

      When I started thinking about this turkey burger, I knew I wanted it healthy (light), so I kept the ingredients simple and used shallots and capers to pack the burger with flavor without adding many calories. The aioli is the perfect topping, and in my opinion, necessary for a “lean” burger. Bonus: when you use light mayonnaise – it barely adds any calories!

      Another bonus? These turkey burgers have great nutrition stats: 260 calories, 15 grams fat, 3.8 grams carbohydrates and 28 grams protein. (Nutrition stats are for one turkey burger + aioli.)

      Serve on a bun with lettuce and tomato or use a bibb lettuce leaf instead of the bun for a gluten-free/paleo/low-carb meal.

      Turkey Burger with Caper Aioli

      by Emily Dingmann

      Prep Time: 15 minutes

      Cook Time: 10 minutes

      Keywords: grill entree turkey

       

      Ingredients (4 servings)

        For the Aioli

        • 4 Tbsp light mayonnaise
        • 2 Tbsp lemon juice
        • 1 Tbsp capers, chopped
        • 1 clove crushed garlic
        • 2 Tbsp chopped parsley
        • salt & pepper

        For the Burgers

        • 20 oz lean (93%) ground turkey
        • 1/4 cup chopped shallot (about 1 small shallot)
        • 2 cloves garlic, minced
        • 1 Tbsp capers, chopped
        • salt & pepper
        • optional: hamburger buns, lettuce, tomato

        Instructions

        For the Aioli

        Combine all ingredients in small bowl.

        Refrigerate for at least 30 minutes.

        For the Burgers

        Combine all ingredients and mix until just combined.

        Form into four burgers.

        Heat grill or pan over medium heat.

        Cook for about five minutes per side, or until cooked through.

        Powered by Recipage