In my quest for finding recipes that I can eat and don’t taste like cardboard, or consist of a bowl of kale. . . I’ve come across a few winners.
So, I decided to share a few of those with you here.
My dietary constraints are cancer and diabetes. Sugar-free is an absolute necessity, and with diabetes, low carb count is essential as well.
I have been cooking with whole grains, fresh foods, mostly lean proteins – fish and poultry, and very few processed foods of any sort.
I feel great most of the time. I feel so much healthier than I was at this time last year. Small changes add up to big results.
Here’s a tasty recipe if you want to make just one healthy switch in your diet.
Banana – Blueberry Muffins
- servings – 12 muffins
- Prep – 20 minutes, Bake 15 minutes
- Oven – 400 F
- 1 cup all purpose flour
- 3/4 cups whole wheat flour
- 1/3 cup packed brown sugar ( I use Swerve baking brown sugar substitute)
- 2 tsp baking powder
- 1/2 tsp ground cinnamon
- 1/4 tsp salt
- 3/4 cup mashed ripe banana
- 1/2 cup fat-free milk
- 1/4 cup butter, melted
- 1 egg, lightly beaten
- 1 tsp vanilla
- 3/4 cup fresh blueberries
Preheat oven to 400.F Grease 12 muffin cups. set aside.
In a medium bowl stir together flour, brown sugar, baking powder, cinnamon, and salt. Make a well in the center of flour mixture, set aside. IN another bowl, combine banana, milk, butter, egg, and vanilla.
Add banana mixture all at once to flour mixture. Stir just until moistened. Batter will be lumpy. Fold in blueberries. Spoon batter into prepared muffin cups. filling each about three-fourths full. Bake for 15 to 20 minutes or until golden brown on top. Cool on wire rack, just five minutes then serve warm.
Nutritional info per muffin: 172 calories, 4 g total fat, (3 g saturated with real butter) 11 mg cholesterol, 135 mg sodium, 25 grams of carbs, 3 g protein.
I gotta be honest, I used a few more blueberries than the recommended amount. What can I say, I like blueberries!
It’s good to have nutritious tasty foods! Hope you enjoy. Let me know if you try the recipe and what you think! Write on my friends, write on!