Applesauce Pumpkin muffins (from The Eat Clean Diet Cookbook)
Ingredients:
1c old- fashioned oatmeal
1/2c unsweetened applesauce
1/2c canned pumpkin
2 large egg white, 1 egg white (lightly beaten)
2 tbsp and 1 tsp canola oil
1 tbsp double-acting baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp nutmeg
1 tsp pumpkin pie spice
1/2c milk or soy
1/2 c flour of your choice
1/4 c whole-wheat flour
1/4c maple sugar flakes (i used a free tbsp of maple syrup instead)
1/2 dried cranberries or raisins
Preparation:
1) Preheat oven at 375 degrees. Line muffin pan with cooking spray and liners 2) Combine oatmeal, pumpkin, applesauce, milk, eggs and oil. Mix until all ingredients are blended 3) Measure and mix all dry ingredients. Make a well in the center and pour in all wet ingredients. Mix all ingredients until all dry are moistened. Fill muffins cups 2/3 full. Bake 15-20 minutes until brown on top
Maui Black Bean Soup (The Eat-Clean Diet Cookbook pg. 71)
Ingredients:
2 tbsp extra virgin olive oil
2 ribs celery, trimmed and chopped
1 fat carrot, peeled and chopped
1 small purple onion, peeled and chopped
1 red pepper, seeded and de-veined, chopped
1 green pepper, seeded and de-veined, chopped
2 cloves garlic, pressed through garlic press
1 tsp dried cumin
1 tsp dried oregano
1 tsp dried basil
1 tsp chili powder
4 cups low-sodium chicken stock
2 x 15oz cans black beans
1 x 15oz canned diced tomatoes
1c fresh (or frozen) corn kernels
Sea salt and ground pepper to taste
Preparation:
1) In large skillet, heat olive oil over medium heat. Add celery, carrot, onion and bell peppers. Saute' until onion becomes translucent, about 8 min. Add garlic and spices cook another 2 minutes.
2) Add stock, beans, tomatoes. Bring mixture to a boil and then reduce heat. Cover and let simmer for 20 minutes. Use a hand blender to slightly puree mixture. Add corn and simmer. Add salt and pepper
Black Bean Brownies (from Sept. 2010 Oxygen mag)
Ingredients:
1 can black beans, rinsed and drained
3 whole eggs
1 tsp vanilla extract
12 oz package Mori Nu, extra-firm lite tofu
1/2c unsweetened applesauce
2 tbsp canola oil
1/3 pure maple syrup
1/2c unsweetened cocoa
3/4c chocolate whey protein powder
1 tsp baking poweder
1/2 tsp sea salt
Preparation:
1) Preheat oven to 350 degrees
2) Puree beans in a food processor. Add the rest of the wet ingredients and blend to combine
3) In a large mixing bowl, use a fork to mix together the dry ingredients. Add to the wet ingredients and blend until smooth
4) Pour batter into an oiled 8x8 baking dish. Bake for 30 min
Makes 16 servings. 100 cal, 3g fat, 11g Carb, 8g Protein
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