Breakfast Ideas

What to Make with Cereal

Photo by Peter Lewicki on Unsplash cereal strawberries milk
Photo by Peter Lewicki on Unsplash

Cereal is a delicious, nutritious food that offers a big bang for the buck. Ready-to-eat cereal with dairy milk provides a bowl of nutrients for an average of 50 cents a serving on average! Cereal is for more than pouring into a bowl and dousing with milk, however. You can eat it any time of day and in many ways. Check out what to make with cereal – you’ll be surprised at how creative my dietitian friends are!

Why cereal is a healthy choice for family meals 

Whether it’s whole grain, or refined, cereal supplies energy-producing carbohydrate. In addition, it can be a source of other nutrients that often go missing in the diet.

Whole grain choices offer the most fiber, vitamin E, and selenium, but they are not usually enriched.

Refined grains are missing one or more of their three key parts – the bran, the germ, or the endosperm. Refining a grain results in some nutrient loss. However, most refined grains are enriched.

Enriched grains contain additional B vitamins, including folic acid, and the mineral iron. Iron and folic acid don’t occur naturally in significant amounts in whole grains, but they are welcome additions to refined grains, especially cereal.

Health experts recommend that women in their childbearing years get adequate folic acid every day. Adequate folic acid helps prevent neural tube defects during the first month of pregnancy. A serving of enriched cereal can provide as much as 100% of the Daily Value for folic acid.

The added iron in enriched cereal is a good source of this nutrient. Iron is needed to prevent iron deficiency anemia, which can result in long lasting fatigue, and other health problems.

Why it’s OK to eat refined grains

Does eating cereal cause weight gain?

You may be surprised to hear that grains of all kinds, including cereal, can be good for your waistline. An eating pattern that includes higher amounts of a variety of grains is associated with a healthier body weight.

Choose cereals with the least added sugar, which contributes additional calories. Save sugar-laden cereals for a treat, not an everyday food.

How to eat less added sugar

What to make with cereal for family meals 

Since I think cereal is good any time of day, I’ve divided up the delicious healthy recipes with cereal into two groups: sweet and savory. Enjoy them at any meal, or for a snack!

Sweet healthy recipes to make with cereal

Coconut Fruit Tart by Live Best

Coconut Fruit Tart by Live Best

Peanut Butter and Chocolate Cereal Nachos by Jill Weisenberger

Peanut Butter and Chocolate Cereal Nachos by Jill Weisenberger

Strawberry Banana Breakfast Popsicles by The Nutritionist Reviews

Strawberry Banana Breakfast Popsicles by The Nutritionist Reviews

Cinnamon Buckwheat Granola by Foods with Judes

Cinnamon Buckwheat Granola by Foods with Judes

No Added Sugar Fruit and Nut Bread by Better Is the New Perfect

No Added Sugar Fruit and Nut Bread by Better Is the New Perfect

Almond Pistachio Cocoa Bites by Amy Gorin

Almond Pistachio Cocoa Bites by Amy Gorin

Flourless Milk & Cereal Pancakes by Sinful Nutrition

Flourless Milk & Cereal Pancakes by Sinful Nutrition

Sweet and Spicy Peanut Trail Mix by National Peanut Board

Sweet and Spicy Peanut Trail Mix by National Peanut Board

Grab-and-Go Granola Bars by Liz’s Healthy Table

Grab-and-Go Granola Bars by Liz's Healthy Table

Protein Packed Chocolate Cereal Bowl by Nutrition Starring You

Protein Packed Chocolate Cereal Bowl by Nutrition Starring You

Kid Friendly Smoothie Bowl by The Crowded Table

Kid Friendly Smoothie Bowl by The Crowded Table

Vanilla Maple Chia Yogurt Parfait by Julie Harrington

Vanilla Maple Chia Yogurt Parfait by Julie Harrington

Peanut Butter Cereal Bars by Better Is the New Perfect

Peanut Butter Cereal Bars by Better Is the New Perfect

Savory healthy recipes to make with cereal

Black Bean Breakfast Burrito Bowl by The Grateful Grazer

Black Bean Breakfast Burrito Bowl by The Grateful Grazer

Crispy Hummus Mashed Potato Balls by Tasty Balance Nutrition

Crispy Hummus Mashed Potato Balls by Tasty Balance Nutrition

Sweet and Spicy Popcorn Snack Mix from The Lean Green Bean

Sweet and Spicy Popcorn Snack Mix from The Lean Green Bean

Savory Oatmeal Breakfast Bowl with Spinach, Mushrooms, and Fried Egg by Jessica Levinson

Savory Oatmeal Breakfast Bowl with Spinach, Mushrooms, and Fried Egg by Jessica Levinson

Wheaties Oven Baked Ravioli by My Menu Pal

Wheaties Oven Baked Ravioli by My Menu Pal

Fonio Recipe by Laurel Ann Nutrition

Crunchy Cereal-Filled Waffles by Bonnie Taub-Dix:

easy family meals to make with cereal photo credit: Bonnie Taub-Dix

19 Healthy Simple Meals to Make When You Don’t Want to Cook

Just because you’re stuck at home right now doesn’t mean you want to cook, or even know how! Or, maybe you prefer to prepare simple meals on most days, even though you like to spend time in the kitchen.  No worries. Here are 19 healthy, simple meals to make when you don’t want to cook, and most use pantry staples. Double, or quadruple the “recipes” as needed!

Bowl of soup with herb toast

Meals don’t need to be fancy to be delicious and good for you, too!

 

Easy No-Recipe Breakfasts When You Don’t Want to Cook

In addition to being delicious breakfast choices, these meals make good snacks. However, you can eat them for a lunch and dinner, too!

• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or unsweetened fortified soy milk, and fruit.

Make these No-Bake Oatmeal Raisin Breakfast Cookies when you don't want to cook.

Five minutes is all it takes to make a batch of No-Bake Oatmeal Raisin Cookies that pair perfectly with a carton of Greek yogurt and fruit.

 

• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or another fruit. For instance, 2 tablespoons raisins, which contain no added sugar.

• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

• Scramble 2 eggs with 1⁄4 cup diced mushrooms or other vegetables, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

• Pair a hard-cooked egg with 8 ounces low-fat yogurt in addition to 1 slice whole-grain toast, and fruit.

• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

Easy baked fish with canned tomatoes is perfect when you don't want to cook.

My go-to fish meal: breaded haddock topped with a can of undrained chopped canned tomatoes and dried parsley with vegetables and whole grain bread. Cook at 400˚F for 15 minutes or until done.

Lunch and Dinner Meals to Make When You Don’t Want to Cook

These meals require a minimum of cooking, and very little clean up!

• Microwave a medium potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

• Top 1 whole-wheat pita round or small whole wheat Naan bread with tomato sauce and sliced part-skim mozzarella or cheddar cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice or enjoy with an orange or 2 clementines.

• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

• In a bowl, layer 1 cup cooked whole-grains, for instance, whole-wheat  couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

• Mix 4 ounces canned or pouched, drained tuna with mayonnaise and pair with 10 whole-grain crackers, and sliced red bell pepper.

Lentil and vegetable soup in a large white soup bowl.

Canned lentil soup is a great start to a simple, balanced meal.

 

• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa, and chicken or beef, if desired. Serve with 8 ounces milk or fortified soy beverage in addition to fruit.

• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

• Saute 8 ounces 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas in addition to chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with Greek yogurt and salsa and fruit or vegetables.

Quesadillas with sour cream and salsa

Use whatever meat, beans, or vegetables you have on hand to make quick quesadillas.

 

• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit or baby carrots and cherry tomatoes.

• Fast fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

 

salad with dressing, cooked chicken and pine nuts

For a simple, balanced meat, add protein-rich foods, such as cooked chicken, canned tuna or salmon, or beans.

 

• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with  whole-grain bread or roll.

What are your go-to simple healthy meals these days?

19 Healthy Simple Meals to Make When You Don't Want to Cook

 

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin are moist and delicious.

 

Farmers grow our food and they are the reason why we are here. Visiting any type of farm is an eye-opening experience that I highly recommend because it’s important to see firsthand all the work it takes to produce the food that feeds us. My trip to an almond orchard, courtesy of the Almond Board of California, inspired this recipe for Almond Flour Apple Muffins with Pumpkin.

 

whole roasted almonds

Almonds make a delicious, nutritious snack and you can turn them into almond flour in minutes. 

All About Almonds: Fun Facts

It was interesting to learn about how almonds are grown and to actually see how they are harvested. Here is some of what I learned about almonds:

• California grows 80% of the world’s almonds

• 90% of California almond farms are family farms

• One ounce of almonds supplies about half of your daily requirement for vitamin E, which protects cells against everyday damage.

 

almond flour

You can use any type of almond to make almond flour for this muffin recipe.

 

What is Almond Flour?

Almond flour is made from peeled almonds. It’s different from almond meal, which is usually made from unpeeled almonds. (Note: While almond meal is gluten-free, the recipe for Almond Flour Apple Muffins is not because it also uses whole wheat flour.)

You can interchange almond flour and almond meal in this muffin recipe, and in other quick breads, and baked goods such as cookies and pancakes.  Almond flour is lighter so you may want to use it in a cake recipe instead of almond meal.


Here’s how to make your own almond flour. For this recipe, I grind up whatever almonds I have on hand. 


Replacing Wheat Flour with Almond Flour

I use ground almonds for most of the flour in this recipe, and swap in whole wheat flour for the all-purpose kind.

Almond flour is lower in carbohydrates and higher in fat than all-purpose flour, which helps make these muffins moist and tender. In baking quick breads, such as muffins and pancakes you can replace wheat flour, such as all-purpose flour, with an equal amount of almond flour. However, baked products will be flatter when you don’t use any wheat flour and more dense because of the lack of gluten, which helps them rise.

I did not use all almond flour because I prefer a lighter muffin. I opted for some whole wheat flour instead of all-purpose because whole wheat flour adds more fiber and other vital nutrients.

Apples on the tree with blue sky.

Shredded apples, and pumpkin puree, provide moisture, flavor, and nutrients.

Good Apples for Baking

Apples supply fiber, fluid, and other nutrients. You can many different types of apples in this recipe and other baked goods, but I would avoid Macintosh because they are too watery to begin with and often get mushy when cooked.

I prefer Cortland or Granny Smith for baking because they hold up better. But, it’s really your choice!

Healthier Almond Flour Apple Muffins with Pumpkin

Muffins from the supermarket and coffee shops can have between 300 and 500 calories (and so can the homemade variety) and are often mostly refined grains and added sugar.

These tasty muffins are a healthier choice because they provide more nutrients, such as fiber, and less sugar and added fat.

I hope you enjoy these muffins as much as we do!

Almond Flour Apple Muffins with Pumpkin

Almond flour, shredded apple, and pumpkin make these muffins moist, tender, and delicious!
Prep Time15 minutes
Cook Time15 minutes
5 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Servings: 18
Author: Elizabeth Ward

Ingredients

  • 1 1/3 cups almond flour
  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons ground cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves, optional
  • 3 large eggs
  • 1 15-ounce can pumpkin (not pumpkin pie filling)
  • 1/2 cup honey
  • 1/4 cup canola oil
  • 1 teaspoon pure vanilla extract
  • 2 cups coarsely grated unpeeled apple (avoid Macintosh apples, if possible)

Instructions

  • Preheat oven to 400˚F. Generously coat 18 standard muffin cups with cooking spray.
  • In a medium bowl, combine the almond flour, whole wheat flour, baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves, using a whisk.
  • In a large bowl, whisk the eggs, pumpkin, honey, oil, and vanilla until well combined.  
  • Add the flour mixture to the pumpkin mixture and combine, using a wooden spoon, until thoroughly blended. Gently fold in the apples.
  • Divide the batter evenly among the 18 muffin cups. 
  • Bake for 13 to 16 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove muffins from pan and cool on a wire rack. 

Notes

Grind 1 cup of whole almonds for about 1 1/3 cups almond flour. 
Per muffin: 159 calories, 8 grams fat (1 gram saturated fat), 31 milligrams cholesterol, 168 milligrams sodium, 20 grams carbohydrate, 3 grams fiber, 8 grams added sugar, 4 grams protein. 

almond flour apple muffins with pumpkin

 

How to Make the Best Smoothie

Peach Melba Smoothie is a riff on the classic dessert.

Peach Melba Smoothie is a riff on the classic dessert.

Smoothies can be sugary, low-nutrient drinks, or healthy enough to serve as a meal or hearty snack. They can be bone-building beverages, particularly kid-friendly, or both! Smoothies supply fluid, and they can be healthier than soda and other sugary soft drinks. Smoothies run the gamut, so how do you make the best beverage?

I asked my nutritionist friends for their favorite drink recipes and they sent me these mouthwatering recipes! No two of these smoothies are the same. Explore all the links below, no matter what your goal.

Hydrating Smoothie Recipes

Every smoothie supplies fluid, but some have more than others. These picks are super refreshing, especially on hot days.

Carrot, Mandarin, and Cayenne Smoothie looks like sunshine in a glass

Carrot, Mandarin, and Cayenne Smoothie looks like sunshine in a glass!

Carrot Mandarin and Cayenne Smoothie from Patricia Bannan, MS, RD

Pineapple Ginger Smoothie from Nourishing Plate

Vegan Energy Boosting Smoothie from The Foodie Dietitian

strawberry lime watermelon smoothie

Strawberry Lime Watermelon Smoothie is a delicious alternative to sugary soft drinks.

Strawberry Lime Watermelon Smoothie from Smart Nutrition

Mexican Chocolate Banana Almond Shake from Spicy RD

Peanut Butter Oatmeal Smoothie from Your Choice Nutrition

Orange Strawberry Layered Smoothie from Amy Gorin Nutrition

Vegan Energy Boosting Smoothie from The Foodie Dietitian

Frozen Mochaccino from Amy Gorin Nutrition

Peanut Butter Breakfast Shake from Real Mom Nutrition

Blueberry Cheesecake Smoothie from Triad to Wellness

Here’s how to make a post-workout smoothie.

Kid-Friendly Smoothie Recipes

Kids crave smoothies, and they love to make up their own flavor combinations. Start with these recipes, and let children and teens create their own sippers.

Strawberry Beet Smoothie

Strawberry Beet Smoothie is pretty in pink!

Strawberry Beet Smoothie from The Crowded Table

Purple Power Smoothie from Eat Real Live Well

Basic Green Smoothie from Curing Vision

Orange Strawberry Layered Smoothie from Amy Gorin Nutrition

Mama’s Berry Smoothie from Toby Amidor Nutrition

Mexican Chocolate Banana Almond Breakfast Shake from Spicy RD

Peanut Butter Oatmeal Smoothie from Your Choice Nutrition

Grape Juice Avocado Energizing Smoothie from Amy Gorin Nutrition

Easy Summer Smoothie for the Busy Mama from Crystal Karges Nutrition

PB-Breakfast-Shake-Text

Entice your kids with this peanut butter breakfast shake. Adults love it, too!

Peanut Butter Breakfast Shake from Real Mom Nutrition

Blueberry Cheesecake Smoothie from Triad to Wellness

Pear and Pomegranate Green Smoothie from Patricia Bannan, MS, RD

Peanut Butter Banana Smoothie from Triad to Wellness

Smoothies for Snacks

Think of snacks as nutritious mini-meals, not meal wreckers. These recipes supply fruit, vegetables, and protein, so you won’t have to worry if you, or your child, eats less at the next meal.

Arugula apple smoothie

Arugula meets apple in this smoothie and it’s spectacular!

Arugula Apple Smoothie from Snacking in Sneakers

Creamy Chocolate Cannellini Bean and Cinnamon Smoothie from Patricia Bannan, MS, RD

Wild Blueberry Beet Smoothie from Kroll’s Korner

Mama’s Berry Smoothie from Toby Amidor Nutrition

Chocolate Chunk Blueberry Smoothie from Patricia Bannan, MS, RD

Bone-Building Beverages

Smoothies are perfect for including the nutrients to make and maintain a strong skeleton, such as protein, calcium, and vitamin D.

frozen mochaccino smoothie

Frozen Mochaccino has no added sugar, unlike most coffee-shop drinks that may contain more than a day’s allowance.

Frozen Mochaccino from Amy Gorin Nutrition

Chocolate Chunk Blueberry Smoothie from Patricia Bannan, MS, RD

Mama’s Berry Smoothie from Toby Amidor Nutrition

Wild Blueberry Pancake Smoothie from Snacking in Sneakers

Blueberry Cheesecake Smoothie from Triad to Wellness

St. Patrick’s Day Green Smoothie from Foods with Judes

Creamy Chocolate Cannellini Bean and Cinnamon Smoothie from Patricia Bannan, MS, RD

how to make the best smoothies

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them.  With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth! 

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract.  Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.  


No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.  


I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week.  That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits. 

 

uncooked oatmeal oats

Oatmeal is a whole grain that adds fiber and other nutrients.

creamy peanut butter on a spoon

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

plain raisins on a white background

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids 

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?


Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!


If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

 

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal

Ingredients

  • 2 cups California raisins
  • 1 cup peanut butter, no sugar added
  • 2 teaspoons pure vanilla extract
  • 2 cups uncooked oats, toasted*

Instructions

  • Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds.  The mixture will resemble a paste. 
  • Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary.  Form into 10 cookies or balls. 
  • Store in airtight container.

How to Toast Oats

  • To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.

Notes

Per serving (1 cookie): 292 calories; 8 grams protein; 39 grams carbohydrate; 5 grams fiber; 14 grams fat (2 grams saturated fat); 0 milligrams cholesterol; 164 milligrams sodium; 60 milligrams calcium.

 

No-bake oatmeal raisin cookies pinterest graphic

Maple Walnut Pumpkin Donuts

I love coffee-shop donuts as much as the next person, and maybe more. I don’t eat them very often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to baked Maple Walnut Pumpkin Donuts instead because they offer way more – and far less – than typical coffee shop choices.

maple walnut pumpkin donuts

Maple Walnut Pumpkin Donuts are a better choice for donut-lovers.

Maple pumpkin donuts with nuts are healthier

Donuts, including all the variations on pumpkin and maple offered at supermarkets, convenience stores, and coffee shops, supply little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.

Here’s how one of my maple walnut pumpkin donuts stacks up to a vanilla frosted donut (the closest I could find to my donut for the sake of comparison) from a national coffee shop chain.

My better-for-you version has:

• 212 calories versus 270 calories in the commercial donut.

• 1/3 the saturated fat.

• 3 times the dietary fiber, thanks to whole wheat flour and canned pumpkin puree

• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin.

• Nearly 900 milligrams of potassium, about 20% to 30% of what most adults need for the entire day, largely from the pumpkin.

•1 serving of whole grains (Experts recommend at least 3 servings of whole grains daily.)

Donuts are not generally known for their health benefits, but this recipe is different.  It’s good to know that you’re getting so much in the way of nutrition along with great taste.

Maple Walnut Pumpkin Donuts

These baked maple walnut pumpkin donuts are delicious and nutritious.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Breakfast
Cuisine: American
Keyword: donutswithnuts, healthydonuts, maplewalnut, pumpkindonuts
Servings: 12
Calories: 212kcal
Author: ewardrd

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 2 large eggs
  • 1 cup plain canned pumpkin puree
  • 1/2 cup + 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 3/4 cup plain fat-free Greek yogurt
  • 2 tablespoons canola oil
  • 1 cup powdered sugar
  • 2 tablespoons milk
  • 1/2 cup finely chopped walnuts

Instructions

  • Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.
  • In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.
  • In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup of the maple syrup, vanilla, yogurt, and oil. Mix until well combined.
  • Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.
  • Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.
  • Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool in the pan for 5 minutes on a wire rack. Remove donuts from pan and cool further.
  • To make the glaze, sift the powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk and stir until smooth. Frost each donut and top with chopped walnuts.
    NOTE: For less added sugar, omit the glaze, and add the walnuts to the batter. If desired, coat warm donuts in maple sugar or a sugar-cinnamon mixture.

Notes

Per donut: 212 calories; 7 grams fat (1 gram saturated fat); 36 milligrams cholesterol; 220 milligrams sodium; 35 grams carbohydrate; 3 grams fiber; 5 grams protein

maple walnut pumpkin donuts on a wire rack.

For less added sugar, skip the glaze and add the nuts to the donut batter.

Can’t get enough pumpkin? Try this Pumpkin Spice Smoothie and these Pumpkin Muffins with Almond Flour.

maple walnut pumpkin donuts pinterest

No Added Sugar Banana Raisin Oatmeal Muffin Cups

No added sugar banana raisin oatmeal muffin cups

No Added Sugar Banana Raisin Oatmeal Muffin Cups get their sweetness from fruit.

No added sugar banana raisin oatmeal muffin cups are healthy

Why are these muffins a better choice than most others?

For some reason, muffins have a health halo. People often think muffins are a healthy choice, but most are loaded with ingredients you just don’t need, such as added sugar and fat. Both contribute calories that you probably want to avoid. 

Consider this comparison. At about 380 calories, a bakery blueberry muffin has more than 100 calories than a chocolate frosted donut sold at a national chain coffee shop.  The blueberry muffin contains 38 grams of added sugar (about 9 teaspoons) while the donut has about 13 grams of added sugar (about 3 teaspoons)! 

This recipe has no added sugar, and doesn’t need any. Bananas and raisins supply natural sweetness, as well as vitamins, minerals, and fiber. My muffins are made with oatmeal and no refined flour, which means they are 100% whole grain. That’s also different from many commercial muffins which contain only refined white flour. 

Walnuts add crunch, heart-healthy fat, fiber, and protein, too. You could leave out the walnuts if you or anyone in your household has a tree nut allergy, but don’t eliminate them for the calories. Each one of these muffins has just 149 calories, a far cry from commercial types. 


Use gluten-free oatmeal to be sure these muffin cups don’t contain gluten.


Why I choose dairy milk 

The recipe for No Added Sugar Banana Raisin Oatmeal Muffin Cups calls for dairy milk, and that is one of the reasons why the protein content is relatively high. Muffins are not known for their protein, but each one of these supplies 4 grams, which is remarkable considering their smaller size. In addition, each muffin provides 80 milligrams of calcium, almost as much as one-third glass of milk. 

no added sugar banana raisin oatmeal cup batter in muffin pan

Use a 1/4-cup measuring cup to fill each muffin cup.

If you’d like to replace the milk with a non-dairy alternative, I recommend unsweetened soy beverage. The protein, and calcium, content are comparable. Almond milk and other plant milks tend to be lower in protein, and may not contain added calcium and other nutrients, such as vitamin D. 

No Added Sugar Banana Raisin Oatmeal Muffin Cups

Ripe bananas and raisins provide the sweetness in these delicious, moist, and gluten-free muffin cups! 
Prep Time10 minutes
Cook Time18 minutes
5 minutes
Total Time28 minutes
Course: Breakfast
Cuisine: American
Keyword: bananarecipe, glutenfree, muffins, no added sugar, wholegrain
Servings: 18
Calories: 149kcal
Author: ewardrd

Ingredients

  • 3 cups oats, uncooked
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon, optional
  • 3 medium ripe bananas, mashed
  • 1/4 cup canola oil or vegetable oil
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • 2 cups 1% low-fat milk
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts

Instructions

  • Preheat oven to 350˚F. Spray muffin tin with cooking spray. (I find this works better than lining the pan with paper liners because the muffins tend to stick to the paper.)
  • In a large mixing bowl, combine the oats, salt, baking powder, and cinnamon. Set aside.
  • In a separate large mixing bowl, whisk the mashed bananas, oil, eggs, and vanilla extract until well combined. Whisk in the milk.
  • Pour the banana mixture into the oats mixture. Add the raisins. Stir well to combine. The batter has a lot of liquid in it, so it will be soupy.
  • Fill the muffin cups nearly to the top with batter (a scant 1/4-cup full).
  • Bake for 16 to 18 minutes or until set. Remove from the oven and place on a wire rack for 5 minutes, with the muffins still in the pan. Remove the muffins from the pan and allow them to cool on the wire rack. 
  • Store in an airtight container in the refrigerator.

Notes

Per serving: Calories: 149, Carbohydrate: 21 grams, Fiber: 2 grams, Protein: 4 grams, Fat: 6 grams, Saturated fat: 1 gram, Cholesterol: 23 milligrams, Sodium: 142 milligrams, Calcium: 81 milligrams.

 

No added sugar banana raisin oatmeal cups

 

 

 

 

 

 

No Added Sugar Shamrock Shake (vegan)

vegan matcha green smoothie shake

Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

What is matcha? 

Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

Does matcha have health benefits? 

Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

Does matcha have caffeine? 

Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

different kinds of matcha green tea powder

I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

vegan matcha green smoothie with a bowl of matcha powder

When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

No Added Sugar Shamrock Shake

A delicious and nutritious version of sugary fast food milkshakes.
Prep Time5 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
Servings: 1

Ingredients

  • 1/2 cup baby spinach or kale
  • 1/2 medium frozen banana, sliced
  • 1/2 pitted ripe avocado, sliced
  • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
  • 1/2 tsp. matcha

Instructions

  • Place all the ingredients in a blender or food processor. 
  • Blend on high speed for 1 to 2 minutes or until smooth.
  • Pour into a glass and drink immediately.

Notes

Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

green match smoothie drink

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