Banana Chocolate Chip Muffins

I'll just say it...these are amazing.  Make them immediately.

Makes 12 muffins

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Ingredients:

1/3 cup Unsweetened Soy Milk

1 Tbsp Fresh Lemon Juice

1 cup All Purpose Flour

1/2 cup Whole Wheat Flour

1/2 cup Quick Oats

1 Tbsp Baking Powder

1/2 tsp Salt

1/4 tsp Cinnamon

1/3 cup Earth Balance Vegan Butter, softened

1/4 cup Sugar

1/4 cup Light Brown Sugar (packed)

3 Ripe Bananas (medium-large size), mashed

1 tsp Vanilla Extract

1/2 cup Chocolate Chips

Directions:

Pre-heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Mix lemon juice and soy milk in small bowl and set aside.
Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add butter, sugars, mashed banana and mix with an electric mixer on low speed for about a minute or two.  Next whisk in the soy milk/lemon, and vanilla. Whisk together until mixed.

Add dry ingredients to wet ingredients and stir until just combined (you don't want to over mix). Gently fold in the chocolate chips. Batter will be thick. Spoon into muffin tins and bake for 20-25 minutes.

Note: my favorite way to make these is to use a combo of semi-sweet chocolate chips and dark chocolate chips.  And these are also good with walnuts.
Nutrition Info (1 muffin): 219 calories, 8g fat, 2g fiber, 2.5g protein

Fajita Style Black Beans (Fat-Free)

This is a super easy and quick recipe for black beans that can be used in tacos, burritos, on salads or even by itself it's like chili.  To make it even faster and easier just hit the salad bar at the supermarket for some already diced peppers and onions and any toppings for tacos.  This way you can also get just as much as you need so nothing goes to waste.

Makes 4 servings (approx. 1/2 cup each)

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Ingredients

1 can black beans, rinsed and drained
1/2 cup vegetable broth
1/3 cup diced onion
1/3 cup diced green pepper
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
Pinch of cayenne pepper (optional)

Directions:

Add everything to a saucepan, stir and bring to a boil.   Reduce to medium-low heat and simmer for 10 minutes, stirring occasionally.  Makes 4 servings - each serving enough to fill 2 taco size tortillas.

Note:  I like to drain excess liquid prior to filling tacos.  However, if some of the mixture you can leave in the liquid and freeze in a tupperware.

Nutrition Info: 106 calories, 0g Fat, 4.5g Fiber, 6g Protein

(add 2 corn tortillas for about 120 calories)

Iced Lemon Blueberry Muffins

Still on a muffin kick and sticking with something light for summer, I made some healthy, vegan muffins that combine the flavors of lemon and blueberry.  A personal favorite!

Makes 12 muffins
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Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1 tsp lemon juice
1 tsp lemon zest (about 1 lemon)
1 cup fresh bluebrries

Lemon Glaze

1 Tbsp Lemon Juice
½ cup Powdered Sugar

Pre- heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, lemon juice, and lemon zest. Whisk together until mixed. Add dry ingredients to and stir until just combined (you don't want to over mix). Gently fold in the blueberries. Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Once muffins are cool and ready to glaze, make the the glaze by whisking the lemon juice and powdered sugar together in a bowl. Drizzle over muffins.


Nutrition Info: 165 calories, 4g fat, 2g fiber, 2g protein

Strawberry Peach Muffins

Delicious, healthy and vegan muffins using summer fruit.   This recipe can also be made as a bread in a loaf pan (cooking time will be doubled).   I prefer making them as muffins because they're already portioned and freeze better this way.

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Makes 12 muffins

Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
1/2 tsp Cinnamon
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1/4 cup Pecans, finely chopped
1 Large Peach, peeled and diced small
1 cup Fresh Strawberries, hulled and diced small

Pre- heat oven to 350 degrees.  Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, and pecans.  Whisk together until mixed.   Add dry ingredients to this and stir until just combined (you don't want to over mix).  Gently fold in the fruit.  Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Nutrition Info: 165 calories, 6g fat, 2g fiber, 3g protein

Suggestions/Tips: 

- In lieu of oats you can use another 1/2cup of whole wheat flour or if you have rolled oats I'd recommend giving them a a few pulses in the food processor.
- You can substitute light brown sugar for half sugar
- For the applesauce I recommend buying a pack of the individual cups which are 1/2 cup.  This way you won't have to worry about a whole jar going bad if you don't use it.
- If you put the butter in the microwave to soften it, make sure you give it some time to cool a bit.  You don't want it to be scorching hot when you mix it with the other ingredients.
- I recommend dicing the fruit small, (about the size of a blueberry) and the totally should be about 1 heaping cup.

Couscous with Pine Nuts and Currants

This side dish is super easy to make yet seems sophisticated.  I created this recipe in an attempt to duplicate a delicious couscous Whole Foods had in their prepared foods section.  I used this Food Network recipe to adapt from and made it healthier and vegetarian (also vegan!) by using whole wheat couscous, vegetable broth, and Earth Balance vegan butter. 

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Makes 2 cups

Ingredients

2 tsp vegan butter (like Earth Balance)
1 small shallot, finely chopped (approx. 1/4 cup)
1 cup low-sodium vegetable broth
1/2 cup whole wheat couscous
1/4 cup pine nuts, toasted
1/4 cup currants
1/4 tsp salt

Melt butter in a small saucepan.  Add chopped shallot and simmer for about 2-3 minutes, stirring a few times.

Add vegetable broth and bring to boil.  Once boiling remove from heat and add couscous.  Give it a quick stir and cover.  Let it sit covered for 10 minutes.

While it's sitting toast pine nuts.  Put the pine nuts in a small pan and cook over low-medium heat for about 3-5 minutes, until the nuts are fragrant. Shake the pan around a few times too.

 Lastly, add the pine nuts and currants to the couscous and stir to combine everything.

* TIP - You can buy the pine nuts and currants in the bulk section of Whole Foods or some supermarkets so that way you don't have to get more than need.

Nutrition Info (1/2 cup): 121 Calories, 5g fat, 1g fiber, 2g protein