Whole Wheat Blueberry Muffins
Adapted From Scholastic Parent and Child Magazine
Makes 12 muffins
2 very ripe large bananas
1 cup whole wheat flour
1 cup white flour
1 ½ tsp baking powder
1 tsp baking soda
1 pinch fine sea salt
½ cup brown sugar
1 ¼ cups buttermilk
1 large egg, lightly beaten
¼ cup extra virgin olive oil or melted butter
7 oz. blueberries, rinsed and drained
1 tbsp. raw brown sugar
1. Heat the oven to 350 degrees. Line a 12-hole muffin pan with muffin cases. Peel the bananas and mash it in a bowl, using a fork
2. Mix the flour, baking powder, baking soda, salt and brown sugar together in a large mixing bowl. Make a well in the center and add the buttermilk, egg, olive oil and bananas. Quickly fold the ingredients together until just incorporated, taking care not to over mix. Tip in the blueberries and give the batter one or two stirs.
3. Spoon the batter into the muffin pan and sprinkle with the raw brown sugar. Each cup will be quite full. Bake in the over for about 20-25 mins. until muffins are well risen and golden brown on top; a skewer inserted into the center of a muffin should come out clean.
4. Let cool in the pan for a couple of minutes, then transfer it to a rack to cool completely.
Here are some foods that might help power up your immune system
Disclaimer: this post in no way is stating that someone will not get a virus, these are tips on things you can eat that can help you to be your healthiest:
To start, try having some of these foods more often: garlic, brussels sprouts, broccoli, cauliflower, kale, spinach. These foods contain many vitamins and antioxidants to help you body to perform its best. Some even have possible anti cancer properties. Also, foods rich in vitamin C such as oranges, clementines, strawberries, raspberries, bell peppers may help ward off sickness.
In addition, adding Greek or regular yogurt to your food repertoire gives you probiotics- the yogurt helps to add good bacteria to your gut to help get rid of the bad bacteria.
If you are vegetarian/vegan make sure to take vitamin B12 and a multivitamin
Make sure to engage in some joyful movement- rather than calling it exercise, find something that allows you to move, and is something you like, as long as you are medically approved to exercise.
These are just a few things you can start to do for your health!!!
What to eat when you have a cold for vegetarian/non
As I am fighting a cold myself and I am sure many of you are
since stuff is going around, I figured I’d offer some ideas:
Hot lemon tea with honey- honey is shown to have
some antibacterial properties and can help with your cough, the warmth can
hydrate you and soothe your throat
Chicken soup- can get sinuses flowing- If
vegetarian any vegetable broth based soup can work as well
Spicy foods- cayenne pepper and the like can get
your sinuses moving as well, therefore helping the duration of the cold (also
may help dulled taste buds due to illness)
Oatmeal or hot cereal- can also be very
soothing, get your sinuses going
Water, and more water! Seltzer is fine also. The important point here is to hydrate
Vitamin C- oranges, clementines, orange juice, strawberries-
these all have it! -Helps with healing/shortening cold duration
Zinc- you can add zinc supplements as symptoms
start for about 5 days. Any longer and
you run the risk of breaking down your immune system
Salads if you can tolerate- all the extra
vitamins can help you!
Fruit- for same reason as salads.
Try the Outshine frozen fruit bars for some
extra fruit/hydration to help soothe your throat.
Hope some of these tactics work and that you feel better
Help! The holidays are coming!!
Here are some quick tips to deal with the holidays if you have an eating
Are you concerned that you might receive food/body comments from
others? It’s unavoidable sometimes. Practice role playing what you might say back
to someone. Also try and understand
where people are coming from, for instance“you look healthy” might be
translated to someone with an eating disorder as “you look fat”. Please keep in mind that the eating disorder
is known to distort this comment. The
person many times is saying it because
they do care about your health.
For many-time offenders (i.e., the relative who keeps telling you to eat
more or eat less) see if you can speak to them before the event. Many times people don’t even realize their
comments are triggering. They are
helping out the only way they know how.
How about teaching them about how that comment makes you feel? Many times the individual does not even
realize that their comments are so upsetting.
You may want to try to to talk to
people before the event, in a calm fashion rather than at a holiday which might
be quite stressful.
“Aren’t you going to take any more food- you know you need to eat?” can
be followed by an” I’m fine thank you”. “ I am following my meal plan, or I
know when I have had enough to eat, thank you”. The more you can put yourself in control of
the situation , the better.
Make sure you have lots of support- if there is someone you can call
before or after the holidays and is a great support system for you- definitely
reach out to them. Also attend all
support groups an/or therapy /nutrition that you usually would attend. Even though you might be busier during the
holidays your support group or program
can help you with some of the stressors that can occur.
Try and focus on the company and the conversation, not just the food. That is what the holidays are supposed to be about right? Being thankful for family and friends, and of
course for ourselves.
Going on a long car trip? Not sure how/what foods to pack?
First of all, have a cooler large enough to fit one meal and snacks for your family. Most importantly make sure to have a cooler ice pack as well.
For lunches: pack sandwiches to go- pb and j, deli sandwiches (turkey, cheese, lettuce, tomato); all on whole wheat bread. Pack some fruit such as washed grapes and clementines (just have a trash bag ready also!).
Other items I recommend packing so you don't fall prey to the convenience store items which are: a)pricey b) not always the healthiest are:
Granola bars, such as kind bars, Larabars, Cliff bars, Nature Valley protein bars, and trail mix. Also, air popped popcorn is a good idea (Skinny
Pop tastes great and is easy to pack), and pretzels. Why not get some go-gurts for the car (no spoon required), or small drinkable yogurts. Part skim mozzarella and cheddar cheese sticks are easy to throw in the cooler as well.
Of course, everyone should have a non-disposable water bottle with fresh water.
These snacks will keep you satisfied and well nourished for your trip!
I frequently get asked for ideas for starches for dinner.
Here are a few!
baked potatoes (1 small baked)
baked sweet potatoes (1 small baked)
roast potatoes (recipe below)
couscous (1/2 cup serving size)
pasta or whole wheat pasta, keeping in mind that the serving size to start with is 1/2 cup!
Be sure to have your other meal components on the side- 3-4 oz. of protein and your veggies.
When you are in a hurry and really want fries- have these on hand- Alexia brand oven fries (in freezer section, near the other fries) These are baked, not fried.
for this recipe, I recommend olive oil instead of vegetable oil
Not sure what to make for dinner tonight? Don't have time? Don't worry.
Check and see if you have any of these items:
canned beans plus rice plus any vegetable plus any cheese
Cooked chicken plus rice or pasta or potatoes plus vegetables
tortillas or wraps and any meat, beans, or cheese plus veggies
If you have any of these items on hand just combine them and microwave them until warm!!!
Better yet if you have any bagged lettuce or carrots add those too!
If you don't have any of these items, not to worry- it gives you a good idea of what to have in stock for the next time you have a crazy schedule or a crazy night!!!!
Absolutely not. Within one hour of waking you need to refuel
your body. Your brain requires nutrients
to function (especially glucose from carbohydrates).
“I feel like I’m being ‘good”
by waiting to eat”. Trust me, you are
not doing yourself any favors. Anytime
you delay eating during the morning/afternoon hours it sets you up for more
eating later on in the evening. Studies
have shown this to be true.
“My lunch period is at 10:50
or 11 so I don’t need to eat anything before that”. False!
For the same reasons mentioned you still need to eat something in the
“What is a good
breakfast”? Look at the UDSA myplate (www.choosemyplate.gov). You want a little of everything. Preferably a whole grain carbohydrate
(cereal, oatmeal, granola) and some protein/dairy- yogurt, milk (can be almond
or soy milk also) or peanut or nut
butter or an egg, and some fruit or vegetable.
Good examples are: cereal, milk and berries; toast with peanut
butter and fruit; yogurt, granola and fruit; egg and toast; oatmeal with walnuts, a little
brown sugar and some milk and raisins. On the go? Have a peanut butter and jelly sandwich, or a
granola bar and yogurt. You could also throw a scrambled egg with some cheese
and veggies in a wrap and go!
In addition, if you go to
school or work you will be able to concentrate better after having a decent
So let’s start tomorrow with
Aileen Birkitt, RDN
Hi all. Want to have a more "plant based" diet but not sure where to begin?
Here is an easy way to start.
Stock up on: 1 can of each- black beans, white beans, chickpeas
whole wheat tortillas (8-10 inch)
quinoa or whole wheat couscous
jar of pitted kalamata olives
sharp cheddar cheese
lettuce (dark green leafy- spinach, kale, romaine, red leaf)
fresh sliced peppers (red, green and/or orange)
rinsed, sliced and stemmed mushrooms
or any other vegetables
When you need a quick lunch or dinner, open a can of the beans, rinse them (to remove the sodium)
put in tortilla. add 1/8 cup cheese, any leftover fresh or frozen veggies, 1/4-1/3 cup rice, top with salsa
roll up, microwave for 2 minutes- done!
coat a nonstick pan with 1-2 tablespoons olive oil, 1 minced clove garlic, 1 can of rinsed beans (your choice) ,add 1 tablespoon Italian seasoning and 1/8 cup parmesan, and fresh or frozen veggies of your choice. Sauté for about 5 minutes. Serve over 1/3 cup brown rice.
open a can of chickpeas, rinse. Cook quinoa or whole wheat couscous according to package instructions.
Serve beans over a plate of salad greens and any other fresh chopped veggies. Add 1/4 cup shredded cheddar or crumbled feta cheese, 1/3 cup quinoa or couscous. You can even add 8-10 pitted kalamata olives. Use a balsamic/olive oil dressing.
If you always keep these ingredients on hand and replace after using you will always have these "go to" meals!