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Tag: fiber

Oatmeal Carrot Raisin Muffins

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Ingredients

  • 1 cup rolled oats
  • 1 cup wheat flour
  • 1/4 cup raisins
  • 1/4 cup walnuts (optional)
  • 1 teaspoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon salt
  • 1/2 cup applesauce
  • 3-4 medium carrots, grated (or 1 cup shredded)
  • 1 cup fat-free vanilla yogurt
  • 3 eggs

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat muffin tins with nonstick cooking spray.
  3. Combine oats, wheat flour, raisins, walnuts (optional), baking powder, cinnamon, allspice, and salt in a large bowl and mix until combined. 
  4. Add applesauce, carrots, vanilla yogurt, and eggs. Stir until just mixed.
  5. Spoon muffin mixture into pre-greased muffin tins.
  6. Bake for 23-28 minutes for regular muffins, or 15-18 minutes for mini muffins. 
  7. Serve warm, drizzled with honey or maple syrup, if desired.

Makes 12 regular muffins | 24 mini muffins

Fruity Overnight Oats

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Ingredients

  • 1 cup low-fat yogurt
  • 1 cup old-fashioned rolled oats
  • ½ cup low-fat or fat-free milk
  • ½ teaspoon cinnamon
  • ¼ teaspoon dried ginger (optional)
  • ½ cup dried fruit
  • ½ cup chopped apple
  • ½ cup blueberries
  • ¼ cup chopped walnuts

Directions

  1. In medium bowl, combine oats, yogurt, and milk. Stir until combined
  2. Cover and refrigerate for 6 to 12 hours, or overnight.
  3. After refrigerating, add dried and fresh fruit, and mix gently.
  4. Serve in small bowls.
  5. Sprinkle each serving with chopped nuts. Refrigerate leftovers within 2 hours.

Makes 5 servings

Pumpkin Seed Cluster Snack Mix

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Ingredients

  • ½ cup salted Pumpkin Seeds
  • ¼ cup unsalted peanuts
  • 2 cups (about 4 ounces) high-fiber cereal
  • ¼ cup golden raisins, or dried cranberries
  • 2 tablespoons mini chocolate chips

 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Place a large nonstick skillet over medium-high heat until hot. Cook the pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently.
  3. Set aside on paper towel in a thin layer to cool quickly, about 5 minutes.
  4. Combine the pumpkin seed mixture with the remaining ingredients.

Makes 9 servings

Chili Bean Dip

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Ingredients

  • 1 15-ounce can pinto or black beans
  • 2 Tablespoons chopped onion
  • 1 teaspoon chili powder
  • 1/2 cup shredded cheese
 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mash beans in a bowl with potato masher or fork. Make smooth or chunky as desired.
  3. Add remaining ingredients. Blend well.
  4. Serve warm or cold with vegetable strips or tortilla chips.

Makes 15 servings

2 Tablespoons is a serving

Refried Beans

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Ingredients

  • 1 ½ cup dry pinto beans
  • 2 garlic cloves
  • 1 Tablespoon oil
  • ¼ cup onion
  • 1 teaspoon ground cumin

 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Cook beans and reserve some of the cooking liquid. Drain.
  3. Sauté onions and garlic in oil until onions become clear. Add a little water if vegetables stick.
  4. Mash half of the beans, and add to onion and garlic. Continue to sauté for 10 minutes, stirring frequently. Allow some of the mashed beans to brown.
  5. Add cumin. Add remaining beans and cook until warmed through.
  6. Add water or beans liquid if needed to keep the beans soft and mushy.
*Add refried beans and toppings to tortillas to make Tostadas!

Makes 6 servings

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