Bread and muffin recipes
I promised Laureen I'd post the blueberry muffin recipe I made last week. And just in case someone wants the zucchini bread recipe, I'll post that too.
These are from "On Your Way: A Collection of Recipes for a New You!" by Gloria Van Dragt. I met her at my first support group meeting after my surgery. I don't thing this is still offered anywhere, but you can check online at www.morriscookbooks.com.
Old-fashioned Blueberry Muffins 1 c. all-purpose flour ½ c. whole-wheat flour ¼ c. whey protein flour 1/3 c. Splenda 2 tsp. baking powder ½ tsp. ground allspice (optional, but good) ¼ tsp. salt In a medium mixing bowl, combine the seven dry ingredients. Gently toss in the blueberries. Combine the remaining ingredients in another bowl and then add them to the dry mixture, stirring just until everything is moistened. Divide the batter among 12 sprayed muffin cups (or use the paper cups) and bake them at 400 degrees for about 18 to 22 minutes. Recipe note: This recipe produces 12 muffins at 76.4 cals. 4.2 g of protein, 0.7 g of fat and 14.2 g of net carbs each. My note: I usually make a double batch and get about 18 muffins because I like a bigger muffin.
GARDEN ZUCCHINI BREAD 1 c. all-purpose flour 1/2 c. whole wheat flour 1/2 c. whey protein powder (I use AnyWhey) 3/4 c. Splenda 2 tsp. baking powder 1/2 tsp. baking soda pinch of salt 1/2 c. unsweetened applesauce (I usually add in a little extra for extra moisture) 1/4 c. skim milk 1 beaten egg 1 1/2 c. coarsely grated raw zucchini 1/4 c. finely chopped walnuts grated peel of one lemon 1/2 can crushed pineapple with juice cinnamon nutmeg vanilla (I don't have measurements for these because these are things I added in) In a large mixing bowl, combine the first seven ingredients. In a small bowl, combine the wet ingredients and then add these to the dry. Stir just enough to moisten everything, then gently fold in the zucchini, walnuts and lemon peel. Bake in a sprayed 9" x 5" loaf pan at 350 degrees for about 55 to 60 minutes. Cool in the pan for 5 to 10 minutes, then completely on a wire rack. Recipe note: This recipe makes a 9" x 5" loaf yielding 18 (1/2" inch) slices at 62.4 cals., 4 g of protein, 1.5 g of fat and 10.3 g of net carbs each. Two slices of this bread spread with 2 tbsp. of fat-free cream cheese makes a wonderful breakfast with only 164.8 calories but with 13 grams of protein.
These are from "On Your Way: A Collection of Recipes for a New You!" by Gloria Van Dragt. I met her at my first support group meeting after my surgery. I don't thing this is still offered anywhere, but you can check online at www.morriscookbooks.com.
Old-fashioned Blueberry Muffins 1 c. all-purpose flour ½ c. whole-wheat flour ¼ c. whey protein flour 1/3 c. Splenda 2 tsp. baking powder ½ tsp. ground allspice (optional, but good) ¼ tsp. salt In a medium mixing bowl, combine the seven dry ingredients. Gently toss in the blueberries. Combine the remaining ingredients in another bowl and then add them to the dry mixture, stirring just until everything is moistened. Divide the batter among 12 sprayed muffin cups (or use the paper cups) and bake them at 400 degrees for about 18 to 22 minutes. Recipe note: This recipe produces 12 muffins at 76.4 cals. 4.2 g of protein, 0.7 g of fat and 14.2 g of net carbs each. My note: I usually make a double batch and get about 18 muffins because I like a bigger muffin.
GARDEN ZUCCHINI BREAD 1 c. all-purpose flour 1/2 c. whole wheat flour 1/2 c. whey protein powder (I use AnyWhey) 3/4 c. Splenda 2 tsp. baking powder 1/2 tsp. baking soda pinch of salt 1/2 c. unsweetened applesauce (I usually add in a little extra for extra moisture) 1/4 c. skim milk 1 beaten egg 1 1/2 c. coarsely grated raw zucchini 1/4 c. finely chopped walnuts grated peel of one lemon 1/2 can crushed pineapple with juice cinnamon nutmeg vanilla (I don't have measurements for these because these are things I added in) In a large mixing bowl, combine the first seven ingredients. In a small bowl, combine the wet ingredients and then add these to the dry. Stir just enough to moisten everything, then gently fold in the zucchini, walnuts and lemon peel. Bake in a sprayed 9" x 5" loaf pan at 350 degrees for about 55 to 60 minutes. Cool in the pan for 5 to 10 minutes, then completely on a wire rack. Recipe note: This recipe makes a 9" x 5" loaf yielding 18 (1/2" inch) slices at 62.4 cals., 4 g of protein, 1.5 g of fat and 10.3 g of net carbs each. Two slices of this bread spread with 2 tbsp. of fat-free cream cheese makes a wonderful breakfast with only 164.8 calories but with 13 grams of protein.
You can find it in health food stores, or you can order it from a variety of places. A good place to order is Netrition.com; they have a lot of goodies and only charge $4.95 for shipping no matter how much you order (including things like SF syrups). Or BariatricEating.com has a whey powder that is supposed to be very good, even better than AnyWhey; I haven't tried it, but Debbie Gring said it's good. I've been using AnyWhey for ages.
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