Morning Power Muffins
Makes 12 servings
2 cups flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup whey protein powder, unflavored (about 2 scoops)
1⁄4 cup ground flax seeds (flaxseed meal)
1/2cup canola oil
1 1⁄4 cup low-fat buttermilk
3 egg whites
1⁄4 cup honey
3⁄4 cup shredded sharp Cheddar cheese
1 cup chopped cooked lean ham
- Mix dry ingredients (flour through flaxseed meal).
- In another bowl, mix oil, buttermilk, egg whites and honey. Add cheese and chopped ham.
- Gently stir dry ingredients into wet ingredients until just mixed.
- Spoon mixture into 12 prepared muffin tins.
- Bake for 18-20 minutes, or until slightly browned on top.
- Refrigerate or freeze and microwave for 15-30 seconds before serving for best results.
Nutrition per serving (muffin): Calories: 237, Fat: 10 g, Carbohydrates: 24 g, Protein: 12 g.
Recipe from National Dairy Council.
Southwest Quinoa Cakes
Makes 12 cakes
2 cups water
1 cup quinoa, preferably red quinoa
4 large eggs, lightly beaten
1 cup canned black beans, rinsed
¾ cup reduced-fat cottage cheese
¼ cup sliced scallions
2 tablespoons all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt, plus a pinch, divided
1 cup shredded pepper Jack cheese
1 14-ounce can fire-roasted diced tomatoes
1 clove garlic
1 small chipotle pepper in adobo sauce (see Tip)
¼ cup chopped fresh cilantro
1 avocado, chopped
- Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
- Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
- Add eggs, beans, cottage cheese, scallions, flour, baking powder and ¼ teaspoon salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about ¼ cup each). Top each quinoa cake with about 1 tablespoon cheese.
- Bake the cakes until puffed and a little brown on top, about 20 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.
- Meanwhile, place tomatoes, garlic, chipotle pepper and a pinch of salt in a blender and puree until smooth. Transfer to a small bowl and stir in cilantro. (Or use purchased salsa.)
- Serve the cakes with the salsa and avocado.
Make Ahead Tip: Cover and refrigerate the salsa (Step 5) for up to 3 days; bring to room temperature before serving.
Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
Nutrition per serving (1 cake): Calories: 182, Fat: 9 g, Carbohydrates: 18 g, Protein: 10 g
Recipe from EatingWell.