Sunday, February 10, 2013

Baked Oatmeal Muffins

If you fail to plan... you plan to fail.

I've had a bit of extra stress lately and that has definitely been reflected in my meals. Carb and fat counts are creeping up, so I'm taking this Sunday afternoon to plan for this upcoming week! I also took a much needed trip to the grocery store to restock on fresh fruits and veggies.

My $45 grocery haul, flowers included. Baby carrots, bananas, a bell pepper, blackberries, blueberries, carrots, cottage cheese, eggs, egg whites, eggplants, plantains, rice cakes, sweet potatoes, and a zucchini!

My breakfasts have been a little lacking the past month or so, very boring protein/oatmeal shakes. I started looking for some fun recipes and got excited about baked oatmeal! I'm a huge fan of oats, so I'm excited to see how these taste.

I made a few substitutions to cut down on the amount of sugar and oil in the recipe. I used baby food in place of vegetable oil because I enjoyed it so much in a batch of brownies a few weeks ago.

I'm actually munching on one of the baked oatmeal muffins now... and they are delicious!

Baked Oatmeal Muffins (serves 12) ~50 min
inspired by this recipe:

3 cups rolled oats
10 chopped dates (I used a food processor)
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon cinnamon
1/3 cup of liquid egg whites
1 cup of soy milk
1 4 oz jar of Gerber Apple Blueberry baby food
1 cup of fresh blueberries
1 cup of fresh blackberries

Preheat oven to 350ºF
Mix all dry ingredients with egg whites and milk in a large bowl. Stir in berries.
Spoon mixture into a pre-greased muffin tin. Bake for 40-45 min.

Nutritional Info: 119 calories, 22g carbs, 2g fat, 4g protein
*I calculated this by putting the ingredients into MyFitnessPal

Clean Eat Egg Quiche Muffins (6 servings, 2 quiches per serving) ~ 45 min
inspired by this recipe:

2 carrots, shredded
1 zuchinni, shredded
1 red bell pepper, shredded
14 egg whites
4 whole eggs
2 tablespoons nutritional yeast
1/2 teaspoon dried whole dill
1/4 teaspoon dried oregano leaves
1/4 teaspoon black pepper

Preheat oven to 375ºF
Shred your veggies!! Put them aside in a large bowl, hand mix them, and then fill pre-greased muffin tin 2/3 the way full with veggies, some will be leftover.
Mix together egg whites, eggs, nutritional yeast, dill, oregano, and pepper.
Use a liquid measuring cup as your ladle and slowly divide the egg mixture evenly between the spaces in the muffin tin. The egg mixture will slowly seep down through the veggies, so be patient!!
Evenly divide the remaining veggies between the muffins.
Bake for 30 minutes.

Nutritional Info: 117 calories, 6g carbs, 4g fat, 15g protein
*I calculated this by putting the ingredients into MyFitnessPal

Baked oatmeal on the left, clean quiche on the right

Having a food plan is a pain to get started, but it definitely helps keep you on track and it does get easier with practice!

Benefits of food planning include:
-easier to make sure you're fulfilling your macronutrients
-less stress because you've already decided what you want to eat
-less food waste because you have a use planned for everything you buy

I tend to plan out my breakfasts and lunches because I eat them at work and I don't want to be caught in the "hmm... where do I want to go for lunch today" because there aren't very many healthy choices in the restaurants near my workplace. Planning and cooking my breakfasts and lunches for the week ahead works well for me. I leave dinner unplanned so I have the opportunity to have some choice in my day so when I leave the gym on a Tuesday craving tacos, I can whip up some healthy tacos... mmm... tacos. :)

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.