Elvis Muffins aka Peanut Butter Banana Muffins with Flax (Vegan)

I'm always facing this conundrum where I either have no bananas, or like... twenty. I'm sure it comes as no surprise, but like all happy bakers - when I have too many bananas, I make banana bread. Or in this case, banana muffins. This recipe differs slighting from the delicious Banana Muffin Recipe that Carrie posted back in February. This recipe is vegan, omits extra fat, and features flax seed for added omegas.

Perhaps, in a sad an unfulfilled world, one doesn't need two banana muffin recipes. But here on Veggie Horizons, I feel that one can never have too many banana muffin recipes! You decide.

Elvis Muffins (aka Peanut Butter Banana Muffins with Flax)
These muffins are surprisingly moist given the lack of added fats and pack a kid-friendly peanut butter punch. Also, they remind me of Elvis.



Elvis Muffins. Hubba Hubba.

Ingredients
1 tbsp ground flax seed meal
2-3 tbsp of warm water
1 cup white whole wheat flour
1/2 cup light brown sugar
1 tsp baking soda
2 medium mashed bananas
1/2 cup all-natural peanut butter
3/4 cup almond milk
1 tsp vanilla

Directions
1. Preheat oven to 350F. Line muffin tin with paper liners.
2. Combine the ground flax seed meal and the warm water in a small bowl. Set aside.
3. Combine flour, sugar and baking soda in a large bowl and mix well.
4. Fold in the banana, peanut butter, almond milk and vanilla.
5. Mix until ingredients are just combined (careful not to over mix!)
6. Spoon the batter into the muffin liners, about 3/4 filling each cup.
7. Bake for 20-25 minutes or until golden brown on top or an inserted toothpick comes out clean.

The Perfect Breakfast - Banana Muffin Recipe

I love muffins. They are delicious, easy to make, and complement my morning tea perfectly. My favorite bakery makes an amazing egg nog muffin that, despite it being February, is still offered. But, I wanted to create a lower calorie and less expensive muffin treat. So...banana muffins it is!

This recipe is quick, easy, and delicious. The muffins make a great mid-morning snack at work or dessert at the end of the day (pair it with hot chocolate. I promise, you'll love it!)

Ingredients

• 1 1/2 cups all-purpose flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 3 large bananas, mashed
• 3/4 cup white sugar
• 1 egg
• 1/3 cup butter, melted

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Coat muffin pans with non-stick spray, or use paper liners. Sift together the flour, baking powder, baking soda, and salt; set aside.
2. Combine bananas, sugar, egg, and melted butter in a large bowl. Fold in flour mixture, and mix until smooth. Scoop into muffin pans.
3. Bake in preheated oven. Bake mini muffins for 10 to 15 minutes, and large muffins for 25 to 30 minutes. Muffins will spring back when lightly tapped.

Never Will I Ever Buy Bread Again

Nichole has been so sweet to feature some recipes inspired by my cooking. And let me just say that the best food that I make comes from her recipes (and of course, yours too, Mom).

One area where Nichole has cornered the market is bread. This girl can bake breads like no one I know. In fact, she brought be half a loaf of her flaxseed bread once that I proceeded to eat. All in one night. It was gross, but I couldn't stop myself. (But I don't recommend it. Bread has yeast in it, you know?)

photo courtesy thefatlossauthority.com

The other day, I ran out of bread. And since my adorable but slightly maladjusted dog can't be left alone yet, I found myself sort of trapped. Until I remembered that I had just stocked up on flour and yeast. Lucky!

So I trolled Veggie Horizons and found Nichole's recipe for easy, can't-mess-it-up bread. And oh. My. God. So good. So very good. And EASY! Why doesn't everyone make their own bread?

Probably because many of us (myself included) can be lazy, and while the recipe is simple, it does require two rises, meaning time. So you have to plan ahead!

But this bread is worth every minute of the rising and proofing stages. I made hummus sandwiches as well as tuna salad sandwiches. I actually cut the recipe in half as well, so that I was only making one loaf instead of two. I vow to never (well, almost never) buy bread again!

As I've mentioned, Nichole's English muffins are an obsession. I make them every weekend.

And I've written about the vegetarian times cinnamon rolls before. Well, last time I made them without baking powder because I was out, and I also didn't roll them to the correct thinness. Well, I was much more careful this time. And...voila!

They were so delicious. And it's great that they are pretty low cal! The glaze is totally amazing as well. The lemon adds a tangy freshness. I like to add about a 1/4 teaspoon of vanilla extract as well for extra flavor.

I used to love those Pillsbury ones, but they are REALLY unhealthy and no where near as tasty. These cinnamon rolls are simple and have a denser, dare I say bread-ier taste. Worth the extra ten minutes they take compared to the Pillsbury rolls!

So the moral of this Friday story is: never buy bread products. Make your own. They are much tastier and healthier, I swear.

This, That, and the Other

Hello Veggie Horizons readers!

I have a lot of catching up to do. So I thought I would throw in a schmorgasbored (is that how we even spell that?) of what I have been cooking and consuming lately.

My new favorite thing to make? Nichole's english muffins. I make them every weekend now and eat them throughout the week/bring them to work to share. They get AMAZING reviews and I can say with full authority that they are the BEST english muffins in the history of the world. Quote me.

I eat them with light cream cheese and strawberry jam most mornings, or with a bit of peanut butter and jam, or, when I'm really decadent, I make Nichole's cream cheese, egg, and basil sandwich. Quite possibly the most delicious breakfast sandwich on the planet.

A tip? the flour you use really makes a difference. King Arthur's Unbleached flour that Nichole recommended really is the best!

A bit more of what I have been cooking lately...

Marinara sauce. Why buy it at the store when you can make it yourself? And make it just as garlicy as you want? I found this great recipe on food.com for crockpot marinara. Now, I know I am not making it completely from scratch because I use canned tomatoes. But I'm a busy girl and this is the best I have come up with so far :-)

The recipe:

• 2 (28 ounce) cans Italian-style crushed tomatoes
• 1 (6 ounce) can tomato paste
• 1 large onion, chopped
• 8 garlic cloves, finely chopped
• 1 tablespoon olive oil or 1 tablespoon vegetable oil
• 2 teaspoons Splenda sugar substitute
• 1 teaspoon oregano leaves
• 1 teaspoon salt
• 1 teaspoon pepper

Combine all ingredients in the crockpot and simmer on low for 8 hours. Note: I like to add a 1/4 of red wine, lately Cabernet. Just adds some extra flavor!

I also love breakfast, as we all know. So I tried these cinammon rolls from the vegetariantimes.com. I didn't have baking powder in my apartment at the time, so they came out a bit flat, but were still delicious!

Recipe!

Rise and Shine Cinammon Rolls

• 3/4 cup low-fat milk
• 2 tsp. yeast
• 1 1/2 cups all-purpose flour, plus more for dusting
• 1/2 cup whole-wheat flour
• 1/4 cup sugar
• 1 Tbs. baking powder
• 1 1/2 tsp. ground cinnamon, divided
• 1/4 tsp. salt
• 4 Tbs. (1/2 stick) unsalted butter, cut into small pieces
• 1/4 cup brown sugar
• Glaze:
• 1 1/2 cups confectioners’ sugar
• 3 Tbs. lemon juice

1. To make Cinnamon Rolls: Preheat oven to 425F. Line baking sheet with parchment paper or coat with cooking spray. Heat milk in saucepan over medium heat until warm to the touch. Remove from heat, and sprinkle with yeast. Set aside.
2. Combine flours, sugar, baking powder, 1/2 tsp. cinnamon and salt in bowl. Rub butter into flour mixture with fingers until mixture resembles coarse meal. Stir in milk until soft dough forms. Transfer to well-floured surface and dust with flour. Press into 12x6-inch rectangle.
3. Combine brown sugar and remaining cinnamon in small bowl. Sprinkle over dough, and press in lightly with palms of hands. Gently roll dough lengthwise into log. Cut log into 16 3/4-inch-thick slices. Place slices on prepared baking sheet, reshaping into rounds if necessary. Bake 15 to 18 minutes, or until rolls begin to brown.
4. To make Glaze: Whisk together confectioners’ sugar and lemon juice. Glaze will be very thick. Brush glaze on cinnamon rolls right when they come out of the oven. Serve warm.

Panera Eat Your Heart Out

I know that this blog is a little breakfast heavy at the moment, but I just can't resist!

A Golden Surprise
Yesterday evening my boyfriend, J-, came home bearing a special gift courtesy of the Hog Man. J- works in one of the rural areas adjacent to Pittsburgh, just down the street from where Hog Man raises pigs and chickens. Readers, I'm not sure if you know what that means but let me build up the suspense......... it means Fresh Eggs!

Yes! J- brought home two dozen eggs, of all different colors and sizes, from chickens that eat completely natural diets, roam about over an entire farm, have never been abused a day in their lives! What could make a veganish vegetarian happier?

Needless to say, we had breakfast for dinner. The Fare: Egg Sandwiches with Cream Cheese and Fresh Basil on Homemade English Muffins.  

Eat Your Heart Out Panera
As the title of this post suggests, I’d like to compare my version of the egg sandwich to Panera’s paltry attempt at breakfast glory. So let’s give it the run down:

Panera Grilled Egg and Cheese Sandwich:

Serving size: 1 Sandwich 

Calories: 390 calories

Carbohydrates: 43 grams

Fiber: 2 grams

Sugar: 2 grams

Fat: 15 grams

Cholesterol: 205 milligrams

Protein: 19 grams

Sodium: 710 mg

Notes: Whenever I order this sandwich, it’s all bread and no eggs and cheese! I mean… who needs to eat an entire ciabatta in the morning? No one.

Nichole’s Egg, Cream Cheese and Basil Sandwich on a Homemade English Muffin

Serving size: 1 Sandwich 

Calories: 326 calories

Carbohydrates: 33.8 grams

Fiber: 2.14 grams

Sugar: 5.4 grams

Fat: 13.66 grams

Cholesterol: 205 milligrams

Protein: 12.73 grams

Sodium: 466.6 mg

Notes: I used a heart shaped cookie cutter to cut out some of my muffins, so they’re also full of love!

Now our sandwiches are pretty close, but mine definitely take the cake when it comes to sodium, calories, and fat. Plus, mine is prettier, more satisfying, and generally healthier! 

Make-You-Feel-English Muffins

These muffins are one of the easiest and most satisfying home-breads to try. They only take about an hour to rise, and the end product is every bit as satisfying as those preservative-filled hockey pucks you find at your local grocery store. They are guilt free and help me fantasize about living next door to Jane Austen. 

Ingredients:

3 cups Flour (I like King Arthur’sUnbleached All-Purpose  Flour)

2 tbsp Honey (or Agave nectar for a Vegan Version)

1/8 cup Fresh Yeast

1 cup Warm Water

1 tsp Salt

2 tbsp Cornmeal

Directions:

Pour the warm water into a large bowl. Add the yeast and stir to dissolve. Once the yeast is fully dissolved, fold in the honey, salt, and flour. Stir until the mixture begins to form a soft, sticky dough. (You should be able to knead the resulting dough by hand, but once it feels fully incorporated, stop kneading! You don’t want the dough to become too tough.)

Roll the dough out onto a large floured surface, and use a cookie cutter (I used a heart-shaped cookie cutter for half of my batch) or the top of a cup to press out 10 muffins. (I often roll the dough thin enough to cut out 20 muffin shapes. I then stack one cut-out on top of another to make ten muffins. The finished muffins tear in half easier for buttering!)

Sprinkle half of the cornmeal onto a large cookie tray, and place the muffins on the tray. Sprinkle the remaining cornmeal on the tops of the muffins, and allow them to rise for an hour.

After about 50 minutes of rising, heat a griddle or large cast iron pan on low. Place the muffins on the griddle and allow to cook on low (anything higher will scorch the muffins) for seven minutes on each side.

Allow them to cool, and then attack those nooks and crannies like it is your job. If you want to eat what I did last night, follow these steps:

Nutrition Information:

Serving size: 1 Muffin

Calories: 155 calories

Carbohydrates: 31.6 grams

Fiber: 1.9 grams

Sugar: 4.4 grams

Fat: 0.2 grams

Cholesterol: 0 milligrams

Protein: 4.6 grams

Egg, Cream Cheese and Basil Sandwich on a Homemade English Muffin

Though I use cream cheese on my muffins, you can certainly omit the cheese or use another type (swiss would be delicious) of your choice!

Ingredients:
1 Homemade English Muffin
1 Egg, cooked to your preference
1(ish) ounce of Cream Cheese
2-3 leaves of Fresh Basil

Directions:
Split and toast the English Muffin. Spread the cream cheese on either side of the muffin. Layer the Basil and Egg on the muffin in sandwich form, and enjoy!

Nutrition Information:

Serving size: 1 Sandwich 

Calories: 326 calories

Carbohydrates: 33.8 grams

Fiber: 2.14 grams

Sugar: 5.4 grams

Fat: 13.66 grams

Cholesterol: 205 milligrams

Protein: 12.73 grams

Sodium: 466.6 mg

French Toast the Healthy Way

It's obvious from my last post that I love French toast (hey, I rhymed!). I devour it. I dream about it. It is one of my very favorite foods. Coincidentally, it was also the first thing I learned how to cook.

So when I started on The Glycemic Index Diet last May (that helped me to lose 30 pounds in 8 months, thank you Mr. Gallop!) I was thrilled to find a healthy, low cal alternative to my favorite breakfast food.

So in the spirit of Nichole's Office Oatmeal of the Week post, I thought I'd share my adapted recipe for healthy french toast that will make you feel all warm and fuzzy without giving you the physique of a teddy bear.

Ingredients:

• 6 slices Pepperidge Farm Soft Wheat (45 calories a slice) or 45 Calories and Delightful 100% Multi Grain Bread.
• 1 cup liquid egg (I like Egg Beaters)
• 3/4 cup skim milk
• 2 tsp sugar substitute (my favorite is Splenda)
• 1 tsp vanilla extract
• 1/2 tsp of cinnamon (or to taste)

Heat a frying pan on medium heat and spray with cooking spray. Whisk together the liquid egg, skim milk, sugar substitute, vanilla, and cinnamon in a large bowl. Dip slice of bread in the mixture, holding down for 2-3 seconds on each side. Cook both sides until golden brown. Repeat.

You can always double or triple the recipe if you have a lot of family staying or if you suddenly find yourself feeding some hungry Pirates players (hey, they're above .500, they deserve a treat.)

The Splenda is 0 cal and the Egg Beaters and milk are very low cal. Combined with the incredibly tasty yet also low cal bread, this makes for an incredibly satisfying breakfast that won't ruin your whole day. I like to serve the French toast with sliced strawberries and sugar free syrup. I'll be honest and say that the egg beaters do not make for as tasty a toast, so sometimes I like to use three real eggs. A bit more calories, but if you want to splurge a little, it's a great way to do so without being unhealthy.

Nutrition Information (without syrup):

Serving size: 2 slices

Calories: 157 calories

Carbohydrates: 26 grams

Fiber: 15 grams

Sugar: 8 grams

Fat: 3 grams

Cholesterol: 4 milligrams

Protein: 22 grams

Counting Calories the Lazy Way

I noticed on a trip to California a couple of years ago that the menu at my favorite California breakfast chain, Coco's, was trying to kill me. Why? Because that cinnamon roll french toast I usually devoured had a little number underneath it that made me queasy: 1640. I looked closer. Was that the price?! Oh, no. Even worse. That's how many calories the french toast contained.

I went through the whole process of grieving. Shock- how could that be possible? Denial- it must have been a typo and it was actually 640 calories. Anger- How could Coco's, my beloved Coco's, do this to me? Acceptance- I was NOT ordering that cinnamon roll french toast and would instead opt for the 350 calorie tomato, basil, egg white omelette.

It turns out that it is the law in California, as of 2008, for restaurant franchises with 20 or more restaurants in a chain to post the calories on the menu by January 2011. That means all restaurant chains from IHOP to Starbucks to yes, Coco's, have to post their calories on their menu. According to then governor Arnold Schwarzenegger, his decision to pass the law had something to do with Austrian tanks (intrigued? read here). No, but really. The law, officially named SB1420, was proposed by state Senator Alex Padilla, who was quoted in the LA Times as saying: "All Californians will soon be empowered with reliable, accessible nutrition information . . . that will help them make more informed, healthier choices."

(IHOP Menu)

Well, Senator Padilla, you certainly made me think twice. I now heavily rely on those calorie counts to make my decisions. It may mean that I don't order that cinnamon roll french toast, but I feel much better about my food choices.

While California was the first state (or city, for that matter) in the U.S. to pass such a law, other places in the country have followed suit. My home state of Pennsylvania, for example, is slowly adopting a similar law. Philadelphia passed a law last year that requires restaurants with 15 or more stores to include the calorie content. New York City also passed a similar law.

These laws have received their fair amount of criticism. A Yale/NYU study found that the NYC law didn't deter fast food consumers from inhaling a sickening amount of calories. Well, to that I say, as one of the 15% who DOES pay attention to the calories, the law is extremely helpful.

Sometimes, however, you have to let yourself go and say calories, schmalories. That french toast is too good to pass up.

Office Oatmeal of the Week

Good morning! If you're an office drone like me, you may recognize the following scenario:

6:35am: You wake up groggy, grumpy and starving. You go back to sleep.

6:50am: You wake up groggy, grumpy, starving, and in a hurry. You launch yourself out of bed and into the first appropriate work attire you can find. You brush your teeth while combing your hair.

7:00am: You fly down the stairs and into the kitchen, cursing the fact that you once again failed to prepare your lunch and breakfast in advance, and instead spent yesterday evening watching reality TV or perusing curry recipes. You throw some leftovers into your bag for lunch, but your aching, hollow stomach reminds you that you just can't skip breakfast this morning.

7:02am: You need to throw together a healthy breakfast! (See the following recipe for help!)

7:06am: You rush out the door in just enough time to catch your bus/get in your car and dive into rush hour traffic.

If this sounds familiar, you and I have something in common. To satisfy the needs of the chronically late office dweller, I will endeavour each week to offer a new oatmeal recipe which can be prepared in a flash, and eaten at the office.

Nichole's Basic Office Oatmeal

This oatmeal is nutrition packed and quick. The flaxseed meal is a great source for Omega-3 fatty acids, especially for individuals not consuming animal products. The cinnamon helps control appetite, and the orange juice keeps it fresh and interesting all the way to the bottom of the bowl.

Photo courtesy of Groovy Vegetarian

Ingredients:

1/2 Cup Rolled Oats
2 Tablespoon Flaxseed Meal (I like Bob's Red Mill Whole Ground Flaxseed Meal, and it's widely available in grocery stores)
1/4 Cup Blueberries
2 Teaspoon Brown Sugar
1/4 Teaspoon Vanilla Extract
1 Tablespoon Orange Juice
Dash of Cinnamon
Dash of Salt
Hot water

Stage 1:

Mix all ingredients except for the hot water in a small tupperware container with a tight fitting lid. Seal and throw (gently) into your purse or lunch bag.

Stage 2:

Add hot water from the water cooler to cover the oat mixture. Use more water if you like your oatmeal soupy. Allow to rest for 3-5 minutes, and enjoy! You have now had a wonderful, nutritive vegetarian breakfast.

Note: Obviously, the combinations that can make a satisfying bowl of oatmeal are endless. Fresh fruit, nuts, and other ingredients are all delicious. I highly recommend using a bit of fruit juice to keep the oatmeal interesting, in any case. However, the key to making successful office oatmeal is to use dry (enough) ingredients in Stage 1, so that the liquids don't leak out during transport. Also, don't be shy about using that hot water cooler for what it's worth!

Nutrition Information:

Calories: 308 calories

Carbohydrate: 56 grams

Fiber: 9 grams

Sugar: 6 grams

Fat: 7 grams

Cholesterol: 0 grams

Protein: 8 grams