What a great day! I'm glad you figured the tire/brake thing out before you passed out!! I love fresh fruit and veggies. In SC, there's nothing better than a ripe peach right off the tree!!
What a lovely day Karla...
The more I read your log, the more I want to pack up my family and head to the NW!!
Who knows, maybe DH and I will move there once the munchkins are out on their own...
I am interested in the baking contest too especially since the weekend is almost upon us. I so rarely bake that I will be very surprised if my idea works. I'll use BrentV as the taster. I am also curious to see how the other thing plays out but that will happen in due time. I have a lot of work ahead of me before that happens.
Well... I'm hoping you've come up with a dynamite muffin recipe as I still haven't managed to figure out one to even try. I likely won't get to it until Tuesday (trying to finish up an outside chore today) as I need to make a trip to the store anyways for the cooking I want to do on Tuesday.
Anne! I think I did it. My concept worked. I took a very basic recipe and where you normally add oil the healthy people will often add applesauce instead. Well I took that just one step further and added apple flavored cottage cheese. It worked like a charm. I used Brent as my tester and he said it tasted fine and even asked to keep the rest! I am not a recipe kind of cook (I really cook by feel) so this is roughly the way I made the muffins.
Yields 3 big muffins or 5 little ones
1 cup flour ( you can use Oat flour here Espi)
.3 cups splenda (of course you can use sugar)
1 dash each of baking powder and soda
dried egg whites 1 tspn
.3 cups of dried non-fat milk
cinimon to taste
combine these dry ingredients in bowl
In larger bowl
.5 cups of Cottage cheese (I used non-fat)
1 tspn of frozen apple juice concentrate
Mix these ingredients. If you don't like cottage cheese then blend it first and nobody will be the wiser that there is cottage cheese in the muffins. The cottage cheese should be pretty runny and have a strong apple taste now.
to this mix add
a dash of vinilla
.3 cups of water
.25 cups of finey chopped fruit of your choice (I used fresh blackberries, blueberries and rasberries mixed) - really you can add anything you want here like bannas, nuts, etc.
Stir the dry ingredients into the wet ones just until everything is moist. It will be clumpy
Put the paper in the little cupcake pans and put batter in until almost full. Bake a 400 for about 20 min.
It works like a charm. The macros look like this
Ingredient
Cals
Protein
Fat
Fiber
Carbs
Flour
440
12
0
0
92
Splenda
0
0
0
0
0
dried egg whites
10
3
0
0
0
non-fat milk
80
8
0
0
12
cottage cheese
70
13
0
0
5
apple juice concentrate
2
0
0
0
1
fresh fruit
21
0
0
1
5
Totals
623
36
0
1
115
Per Muffin (/3)
207.6
12
0
0
38
So even with all the manipulation here I still don't like what I see on these. 207 cals and 38 carb with just 12g of protein. Hmmmm... Personally not a good bang for my buck. That said if I had to eat these for breakfast I would add 4oz of turkey burger to this and get the protein way up. That would actually be an okay breakfast and if you made it ahead of time then it would be pretty easy too. (just grab and go)
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Great weekend. No workouts per say but did work on the rental property again all weekend. We have just one more weekend to go and then we are finished. The floors will be done and the walls all painted. Whew... I haven't had a day off in so long that I am really looking forward to the weekend following next. I have a roadtrip planned so expect to have some fun.
This weekend was also my total down time. I did not track calories and I ate a lot. My body wants to feed and it wants to feed badly. I think that all the cardio I am doing is causing me to be starving. Doop. So the refeed on the weekend again and tomorrow I get back to the plan. I actually ate pretty high calories all week last week. If the scale shows a loss I will make sure that I keep eating that high for the while that I am doing these crazy long bike ride.
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I've been reading Lyle McD's flexible dieting book, trying to figure out refeeds and diet breaks and the like... It'll be interesting to see how your 2-day refeed affects your overall progress (help, hinder, no change)... You do SO much cardio - gotta eat to support it!!
Hrm, I'm going to have to think about your recipe for awhile. It's very different than what I normally do. I was questioning the cottage cheese, but I see that's where a lot of the protein comes from. I usually use egg white and applesauce for my liquids. I'm wondering if there isn't a base instead of flour that has more protein in it? (chic pea flour or tapioca flour?) Of course more protein means a different consistency, but that might be overcome with more liquids and longer slower cooking time. Hard to say, I'm going to have think on it a bit.
I know people use chickpea flour frequently, but am not sure if the taste would be way different. I've had pappadums last Saturday which is made from chickpea flour. But that has a quite distinct flavour to it..
Yeah, I figured it would I was just trying to think of another flour alternative. I usually use whole wheat flour which is denser, but should have a bit more protein in it. You just have to up the baking soda and powder to aid in the rising.
Soy flour is a good alternative, but probably not for 100% of the flour. I used it in the bar recipe. I'm going to do some shopping this afternoon and try my hand at a muffin recipe tomorrow. I was concerned that I couldn't get the protein levels higher but it looks comparable to Karla's so I will give it a shot. I'm also thinking that whizzed up cottage cheese could be used to replace one of the other ingredients which might make a difference in the protein. Okay, adding cottage cheese to the list instead.
I've been reading Lyle McD's flexible dieting book, trying to figure out refeeds and diet breaks and the like... It'll be interesting to see how your 2-day refeed affects your overall progress (help, hinder, no change)... You do SO much cardio - gotta eat to support it!!
Actually this was a week long refeed. I just ended it really high. My goals for this week were to eat at or near maintenance so my progress is that I stay at or gain slightly from last week. I did this in order to allow myself time to adjust to the added cardio that I am doing and to give myself a break in general from dieting down. I have been consistently down for 12 weeks now. The quesiton is what will I do now? In just a few weeks I will begin with a new trainer. I think I want him to take me into the 10% area but I am not sure at this point. I don't want to give up all the summer fun stuff like the 100 mile rides. I will have to assess this again as the time nears.
Jesse and Espi... There are a BUNCH of higher in protein alternatives to using white flour. I have an OAT flour that is more than double to white flour. That said you still are not getting a big enough bang for your buck. Let's even forget about the protein and focus on the other flaws to this food. Where is the fiber for example? Not to mention, the most important reason to not eat muffins. I ate 3 of these last night (600 cal worth) and still I did not feel full or staisfied. Muffins are a food that I have basically weaned myself from the past year just because of this very reason. The macros aren't worth it to me especially as I get down to lower calories. I want every calorie to be nutrient rich, fullfilling and to fuel me in my athletic endeavors. I have discovered that nothing really cuts it for me like whole vegetables and fruits as my carbs. That said I do eat a whole wheat pita, oats and yams in small portions now and then too. For the most part though lots of vegetables and fruits. I feel full and get good value for my calories with them....
Now all this said if you are crazy for muffins (as I am for pizza) you can take this basic recipe and tweak it with different flours, maybe add some nuts, etc and have your muffin in with your daily intake. I do this with pizza and have found a pizza recipe that gives me acceptable levels of good nutrient foods. It isn't the best thing I can chose to eat but it helps me mentally so....
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Hmmm I wonder if you could replace the water with egg white and then add some grated zuchinni to up the fiber content
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
As far as the fiber content is concerned, I remember using one recipe where it called for putting the wet ingredients on a cup or two of all bran cereal and letting the cereal go to mush. Those definitely had a higher fiber content. The protein, however, is still the hard part.
Muffins are certainly not the be all and end all of diet food, but I think because I do enjoy them and they are easy eat and go food, I will continue to try to tweak them until I get something with a good quality out of them (that doesn't have 8000 ingredients). It shall be my quest!
Yes exactly what I am trying to stress. You can tweak this to make it an acceptable food. Already with the basic recipe that I did you have a good start. You can add bran and zucchini and all that other stuff to make it a better food. The point in all this is that you do not have to give up your favorite foods to stay ON your diet plan. You can tweak things to fit them in on a regular basis. I have chocolate things I eat regularly for example and pizza and yet I still can stay focused on the plan. But it takes work. You have to spend the time tweaking and researching until you hit the right balance.... Just like everything there is reward for those who work it.
I am not going to tweak the muffin recipe anymore 'cause I know it can be done now and am anxiously awaiting what Anne comes up with now that she has the cottage cheese idea down.
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Can you add whey pp to the batter to up the protein?
I just got a whole bunch of fresh rhubarb from my parents and am planning to make muffins later today.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Oh! Thanks, Lisa...
Was there a reason for that? When cooked, does it lose it's nutritional integrity?
That is the rumour. Some say it denatures the stuff to where it is pointless to use it. So our goal was to make a muffin w/o PP. It was a fun experiment for me and rather succesful too. I could probably get one that was pretty comparable to a Protein bar with some tweaking.
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That is the rumour. Some say it denatures the stuff to where it is pointless to use it. So our goal was to make a muffin w/o PP. It was a fun experiment for me and rather succesful too. I could probably get one that was pretty comparable to a Protein bar with some tweaking.
That's what I figured! I'm going to make some later using a cottage cheese / yogurt mixture instead of oil. Thanks for posting your recipe!
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I am not going to tweak the muffin recipe anymore 'cause I know it can be done now and am anxiously awaiting what Anne comes up with now that she has the cottage cheese idea down.
I will be making blueberry bran muffins tomorrow, using something called red bran (?). Don't know much about it but it has (per 100g) 17g protein and 40g fiber. I'm subbing it for oatmeal as it has more fiber... and now subbing cottage cheese for buttermilk. (more protein)
It will either be fantastic... or inedible. I'll find out tomorrow.
NO no it is never pointless to use protein powder. Especially not cheap protein powder. But if you bought expensive micellar casein (delish for smoothies!) or whey isolate made from raw milk, it's a bit like heating up breast milk. It's a bit too precious to do that to that type of PP. But there's TONS of people using PP to make recipes with.
For me, I'm not so fond of trying to imitate the 'real' thing. Unless you were planning to eat muffins often, I'd say forget about it and just have them on your cheat/free meal.
Now for me.. with some gluten intolerance I've found the perfect thing: moscova (?) pastry or is it pavlova? In any case it's gluten-free and very light & fluffy. All fat & carbs and very little protein, but hey there's plenty of other meals that can have protein.
For me, I'm not so fond of trying to imitate the 'real' thing. Unless you were planning to eat muffins often,
The point here is to make something that you love that you can eat often. I eat pizza almost every day 'cause I love it so. Doing this allows me to stay focused and disciplined. I would feel pretty deprived if I could not eat my favorite food often.
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I have been inspired! I just made these muffins (recipe made 12)
1/2 cup Splenda / brown sugar mix
1 cup whole wheat flower
1.5 cups bran
Fresh Rhubarb (I didn't measure)
1/2 cup + 4 Tbs. unsweetened applesauce
1/2 cup cottage cheese
2 Eggs
1/2 tsp. salt
1 1/2 tsp baking soda
1 1/2 tsp baking powder
YUM!
Then I burned my hand.
Made 12 muffins, and according to the recipe calculator at Sparkpeople, this is the breakdown:
Calories 113
Carbs 20
Protein 7
Fat 2
(I rounded the decimals)
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Cool, although I think my rhubarb left coming in the garden is destined for marmalade, but I'll keep that in mind. Anyway, I have a list of things I want to do tomorrow, so I tried the muffins tonight. They turned out quite nice, although they do seem to stick a lot to the paper. I'd probably make them directly into the non-stick pans next time. I also ended up making them smaller than I had planned (getting 25 instead of the 18 I had planned). They ended up 29% protein, 28% fat, 34% carbs (leaving 9% fiber). Oh, and they were ~1.5oz in weight and 99 cals. I'd probably be okay with two for breakfast - 14g protein, 5g fiber. Although, if I'm going to play with any of the recipes again it's likely going to be the fruit and nut bar. I already tried a variation with protein powder... not bad, but a little dry as I didn't account for the extra dry ingredients with a little more wet.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Very nice macros. Very close to mine but definately improved. Your 200 cals yields 14g protein and 6g fiber and only 22g carbs. Nice improvements. Okay gals keep tweaking.
Oh but before I declare you winner I wanna know what Mom says about them.
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Core Superset 3x15 each
prone jack-knife with Pushup off bosu
russian twists (+10lb)
Russian Shuffle (duck walk)
2x60 steps (+12lb)
The squats felt really good. Two different trainers actually told me that they were looking good. The deads, on the other hand, were a bit of struggle. I had such lousy form at 185 that I backed it down after doing only 5. Even at 155 I just couldn't keep the back from rounding at the bottom so I backed way off it and went to 135 for a final set.
I shoud probably have done one more of the finisher exercise but no trainer was there to yell at me or call me a candy-ass so I wimped out.
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The point here is to make something that you love that you can eat often. I eat pizza almost every day 'cause I love it so. Doing this allows me to stay focused and disciplined. I would feel pretty deprived if I could not eat my favorite food often.
Yes, I understand. In that case my daily fruit-coconut omelette must be my addiction to replace pancakes. It's just that this tastes better than pancakes since there's so much more flavour in the coconut.
Oh but before I declare you winner I wanna know what Mom says about them.
Sorry, but she thought they were quite good. Although she's like myself and not much of a muffin person.
In the end it's about substituting with higher protein and fiber products that (hopefully) don't affect the outcome. Soy flour and wheat gluten provide more protein and fewer carbs than whole wheat flour. The red bran was a better choice than oats as it had four times the fiber. The sunflower seeds have more protein than the pecans I would have likely used. All of those substitutions were roughly the same on the calorie side, or lower in the case of the sunflower seeds. The one substitution that I made that was higher in calories was the cottage cheese/nonfat milk blend that I put in for the original recipe's buttermilk. It was definitely higher cal but more than twice the protein.
It was fun, although like my mother, I'm not a huge muffin fan. I will freeze the rest this morning (23) and probably have them from time to time until they are done. Although who knows, I might develop a taste for them and make them again when they're done.
The cottage cheese should be pretty runny and have a strong apple taste now. 
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