Berry Explosion Muffins

Berry Explosion Muffins

Have you ever been berry crazy? I mean crazy for berries? The health benefits of berries are enormous, and their rick colour and juicy flavours are definitely worth pining for. Strawberries, blueberries, raspberries – this treat has them all.

Makes 12 Muffins

Ingredients:

  • 1 cup whole-wheat flour
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • 2 tablespoons ground chia seeds
  • 1 1/2 cup white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained
  • 10 Medjool or 20 regular (Deglet Noor) dates, pitted
  • 2 bananas
  • 10 ounces frozen strawberries, thawed and divided
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract 1 cup fresh blueberries
  • 1 cup fresh raspberries

Baking Instructions:

Preheat the oven to 350 degrees Fahrenheit

In a large bowl, combine whole-wheat flour, almond flour, and baking powder and set aside.

berry-explosion-muffinsIn a cup, mix ground chia seeds with 1/2 cup water and let sit until it forms a gel, about 5 minutes. In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole), chia seed gel, and villa and almond extracts. Once blended, combine with the dry mixture and stir thoroughly until well combined.

Drain the remaining strawberries and sit in, along with the blueberries and raspberries, so they are evenly distributed throughout.

Line a 12 cup muffin pan with the cupcake papers and, using a spoon, scoop in batter. Bake for 20 to 25 minutes and serve warm.

To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.

Nutrition Facts:

CALORIES 166; PROTEIN 6g, CARBOHYDRATES 38g; TOTAL FAT 1g; SATURATED FAT 0.1g; SODIUM 4mg; FIBER 6.3g; BETA-CAROTENE 35ug; VITAMIN C 65mg; IRON 1.8mg; FOLATE 37ug; MAGNESIUM 54mg; ZINC 0.9mg; SELENIUM 8.1ug.


All of these recipes can be found in “EAT TO LIVE” by Joel Fuhrman, M.D.

Apple Bok Choy Salad

Monthly Recipe

Apple Bok Choy Salad

  • 6 cups of finely chopped bok choy
  • 1 large apple shredded
  • 1 large carrot shredded
  • 1/2 cup chopped red onion
  • 1/2 cup unsweetened soy, hemp, or almond milk
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1/4 cup balsamic vinegar
  • 1/4 cup raisins
  • 1 teaspoon Dijon Mustard

Combine bok choy, apple, carrot, and chopping red onion in a bowl.Apple Bok Choy Salad.jpg

Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.

Nutrition Facts: CALORIES 202, PROTEIN 7 g, CARBOHYDRATES 26g, TOTAL FAT 8.9g, SATURATED FAT  1.7g, SODIUM 89mg, FIBRE 4g, BETA-CAROTENE 1,383ug, VITAMIN C 20mg, CALCIUM 90mg, IRON 2.3mg, FOLATE 55ug, MAGNESIUM 74mg, ZINC 1.4mg, SELENIUM 4.2ug

 

Recipe can be found in “Eat to Live” by Joel Fuhrman, M.D. on page 116