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Subject: Healthy Muffins

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EhTeam User is Offline
Posts:20
Aspiring
Aspiring

05/12/2009 8:44 PM
Do you have a bran muffin recipe that would work as a breakfast or mid morning snack?

Could this work for breakfast or mid morning snack if I added, say, a hard boiled egg?

When I make it, I use raisins, walnuts, green apple and carrot. I did use zucchini once to replace the carrot.



Ingredients
1 1/2 cups wheat flour (could use any flour)
3/4 cup flaxseed meal
3/4 cup oat bran
1 cup brown sugar
2 t. baking soda
1 t. baking powder
1/2 t. salt
2 t. ground cinnamon
1 1/2 cups shredded carrots
2 medium apples, peeled, shredded
1/2 cup raisins,
optional: cup chopped walnuts
3/4 cup milk
2 ea lg. eggs,
beaten1 t.vanilla extract


Directions
Mix together flour, flaxseed,
oat bran, brown sugar, soda, baking powder, salt and
cinnamon in a large bowl.


Stir in carrots, apples, raisins
and nuts.Combine milk, eggs and vanilla.Pour into dry
ingredients and stir until moistened.

DO NOT OVER
MIX.Fill muffin cups 3/4 full and
bake at 350° for 15-20 minutes.
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

05/12/2009 9:11 PM
Hi!

There's a Zone friendly muffin recipe in my meal and recipe thread:

http://www.zonediet.com/Community/Forums/tabid/121/forumid/3/postid/32875/view/topic/tpage/8/Default.aspx

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
jaybe User is Offline
Posts:25
Aspiring
Aspiring

05/12/2009 9:25 PM
EhTeam,

There are a bunch of muffin recipes in Zone Meals in Seconds. My guess, though, is that no muffin is truly "favorable" in the Zone.
EhTeam User is Offline
Posts:20
Aspiring
Aspiring

05/12/2009 9:43 PM
Both recipes seem to be similar.
Thank you for the link.

My recipe has Flax seed and NO oil in it. Which. I guess following this diet, oil is ok.
Serge User is Offline
Posts:35
Aspiring
Aspiring

05/12/2009 10:11 PM
After several weeks of playing with the ingredients and baking hockey pucks (lol)

It makes 14 zone balanced muffins. Ideal for snaks true the day



Zoned Bran Muffins


1 1/2 cup Kellog's All Brand
1.2 oz Canola Oil(one once + a bit)
3/4 cup Sugar or Splenda
1cup +1oz Buttermilk
1 1/4 cup Whole Wheat flour
6 tbs Egg White
1/2 cup Apple Sauce
1/4 cup Protein Powder
1 tbs Ground Almonds
1 tsp Baking Soda
1/2 tsp Salt

Mix all dry ingredients together
Mix all liquid ingredients together
Combine dry and liquid ingredients.
Prepare 14 muffin paper cups or "PAM" Muffin Tin
Half fill the cups with batter
Divide remaining batter by teaspons amongs 14 cups
So the muffins are all about the same size
Bake at 375 for 20 minutes

It will make 14 muffins equal to 1 balanced block each
The reason for the funny amount of ingredients is to balance all 3 blocks
Value of all ingredient were taken from the labels and exploded to:
= 98 gr protein - 14.00 blocks
= 129.87 gr carbohydrate - 14.43 blocks
= 42.75 gr fat - 14.25 blocks

The original recipe(unbalanced) was 4 times the amount(bigger batch)
The batter was meant to be kept in refrigerator for up to 6 weeks
Baking fresh as needed

Serge
Winnipeg, Mb
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

05/13/2009 7:34 AM
Hi Serge,

You might want to recheck your calculations. For starters, the 3/4 cup of sugar alone is 18 C blocks, and then you still have the flour, cereal and applesauce adding even more C to the mix.

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/13/2009 9:46 AM
Serge, is this the same recipe that you sent me?

I think you were figuring the splenda to be used in place of the sugar, but I can't remember, I don't have my notes handy!




Cranberrycat

We don't own the earth; we borrow it from our children.


Serge User is Offline
Posts:35
Aspiring
Aspiring

05/13/2009 12:01 PM
Thank you for suggesting I review my calculation. Which I did.

The All Brand = 12gr pro - 81gr carb
Canola oil = 31.94gr fat
Splenda = 17.74gr carb
buttermilk = 9gr pro 14.63gr carb -2.81gr fat
Whole wheat flour = 17.50gr pro - 4.50gr carb
Egg White = 21gr pro
Apple sauce = 12gr carb
Protein powder = 43gr pro ( I adjusted less .06 once)
Almond ground = 5gr fat (I adjusted to 3 tbs the grams calculation were OK)

The whole recipe ads up to 102.44gr protein or 14.63 blocks
129.87gr carbs or 14.43 blocks
42.75gr fat or 14.25 blocks

I will add baking powder to fluff them up.

Let me know if you think anything else is out. Thanks

Serge
Winnipeg, Mb
Sue K User is Offline
Posts:8671
Zone Expert
Zone Expert

05/13/2009 12:22 PM
Hi Serge,

It's still way over on carb even if you use Splenda instead of sugar. 1 1/4 cup of flour contains around 115-120 grams of carb alone, and then you still have the cereal, applesauce, etc. Looks more like about 24 C blocks to me (I used your info on the cereal; I didn't check it).

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/13/2009 3:02 PM
Serge, I got your new email, and I will review it again and get back to you! Now, I remember that I shared my initial analysis with you, but I don't think I looked at the revision when you sent it back to me.

I think that your calculation may be off on the flour, so the flour is contributing more carb than you had planned on. But, the applesauce is insignificant, and the All Bran is probably correct according to the label, because I remember checking that one before.

Protein may be off, since you are counting protein in flour and All Bran, and these are probably not sources of protein that are recognized in the Zone.

Cranberrycat

We don't own the earth; we borrow it from our children.


Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/13/2009 10:06 PM
I was reviewing the original version, and I think I am going to start over with it.

But, I do have an idea on how to balance them better, you could blend in some cottage cheese. Sounds strange, but if you blend it up with the other wet ingredients, you will never know it is in there, and it does add some moistness. Also, I am not sure if you are willing to try some protein powder in it? That may also help.

Someone said in a prior post, that there is no such thing as a "favorable" muffin. Any time we work with a flour, be it oat flour or wheat flour, it is still "unfavorable". So, I think, at this point, that the important thing to do with this is just to get it balanced, and just make it clear that there WILL be unfavorable ingredients in there.

Cranberrycat

We don't own the earth; we borrow it from our children.


Serge User is Offline
Posts:35
Aspiring
Aspiring

05/14/2009 7:40 PM
Yes Sue,

I agree it's way out. I re-check my figures, which I should have done before posting the recipe.

I used the nutritive value on the Whole wheat flour. Took the value as for 1 cup when it was actually for 1/4 cup.

I have rebalanced it and I come up with 28 blocks instead of 14.

I will try it and see how they taste first.

Serge
Winnipeg, Mb
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

05/14/2009 7:59 PM
Serge,

Keep us updated on the muffin recipe progress!

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
EhTeam User is Offline
Posts:20
Aspiring
Aspiring

05/14/2009 9:32 PM
Question:
When you say that the recipe = say, 36blocks.
Are you dividing that by six? I mean, if I took all of the above, and divide it by the amount of muffins I am making it doesn't seem bad.

So, if the above recipe has 24 C, and it makes six muffins, it would be 24/6 = 4C which isn't horrible for a snack, right?
I would have to do this individually with the other blocks as well, like protein.

I guess baking is different compared to stove top, or straight meat + straight vegetables. If I see a plate with 1/3 meat, I can say it is x blocks, and the vegetables are y blocks.
With baking, everything gets combined, so I would have to divide the blocks individually among the muffins, right?
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/14/2009 9:55 PM
Well, not quite. 4C is 4 blocks of carb, which is quite concentrated. But, if he divides it up into 12 muffins, then it isn't as bad.

Yes, baking is a bit different than using the eyeball method or plate method. I think you have the right idea, there!

Cranberrycat

We don't own the earth; we borrow it from our children.


Serge User is Offline
Posts:35
Aspiring
Aspiring

05/19/2009 9:18 PM
When I figure out my blocks, I explode all my ingredients into gramms.

Then to figure out my blocks, I take my total protein grams and divide them by 7 grams.

I do the the same thing with the total carb grams divided by 9 grams.

And so on with the total fat grams divided by 3 grams.

It gives me, my balanced blocks

I made myself a work sheet that adds all the grams and divide them by the grams needed in blocks.

If I'm short on the protein, I try to add protein powder to balance the carbohydrate

And ad ground almond to balance the fat.

And if there is too much of something, I scrap it. Start over or forget it.

The last muffins I made were to dry. I froze them, and are not too dry 20 minutes out of the freezer and on the counter. Instead of measuring my protein powder in a measuring cup, I weighed it on a scale. I thought it was a lot but I had already dumped it in the bowl lol

Next time I will substitute the buttermilk with cottage cheese, use the measuring cup and see what happens. I still have 8 frozen not so great muffins to eat and I know they are out, but I will eat them anyway, another week. lol

Serge
Winnipeg, Mb
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/19/2009 9:22 PM
I think you will be pleasantly surprised using the cottage cheese. You will get more protein into the muffins, erase some of the carb that is causing a part of the imbalance, and they will be more moist.

Cranberrycat

We don't own the earth; we borrow it from our children.


Serge User is Offline
Posts:35
Aspiring
Aspiring

05/20/2009 7:53 AM
I am not sure what you mean by 4c - Is it 4 cups or 4 grams or 4 blocks of carb.

You would need 27 carbs (3 x9 gr) and balance it with 24 gr of protein (3 x 8gr) and 9gr of fat (3 x 3 gr) Then you have 3 block balanced muffins.

Divide that batter in 3 and you have 3 one block muffins.

A lot of trouble for 3 muffins - Why not double it or quadruple it for a dozen.

If you are referring to 24 blocks of carbs, you need to include 24 blocks of protein (24 x8 gr) and 24 blocks of fat (24 x 3 gr) and that would give you 24 one block muffins.

Serge
Winnipeg, Mb
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