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Yogurt & Almond Topped Plum Bites –the ultimate plum-back!

 Just call it a plum-back! If you had a rough weekend or day yesterday, eat this delish treat for the ultimate plum-back! 😉 These tasty, juicy nips are the perfect combination of Greek yogurt, plum and nuts and they’ll have you feeling your best in no time as they flood your body with antioxidants and nutrients to get you back on your healthy A-game!

One medium sized plum, aka a potassium-rich, bloat-buster– because it counteracts sodium and the puff that comes with it– has just 30 calories and is rich in vitamin C, as well as other antioxidants, like beta carotene, that protect your body.  These powerful phytonutrients fend off damage from stress, pollution and even from poor food choices!  So after a rough go on your body, eat this for the perfect plum-back! 😉

Looking for some healthy salad recipes with similar benefits? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Citrus & Avocado Salad

We grew up eating plums all summer long—dry (yes, in the dry form, they’re prunes!) and fresh!

Did you know that plums are relatives of peaches and nectarines and that The United States has up to 100 varieties that vary in shape, size, color and taste?!

We like to call these little plum-bites ”refresher bites” since they perk you, your taste buds and your mood.

Yogurt & Almond Topped Plum bites

 

 

These refreshers make the perfect snack or guilt-free dessert!

Makes 2 Servings

Ingredients:

 

2 plums (approximately 2-1/8″ diameter)

2 oz, vanilla, non-fat Greek yogurt

1/2 Tbsp (15g) slivered almonds

Cinnamon, dash

Honey, for drizzling, optional

 

Directions:

Slice plums in half and remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.

 

Nutrition Information: 74 calories, 2 grams of fat, 0 grams saturated fat, 1mg cholesterol, 1 gram fiber, 9 grams sugar, 4 grams protein, 11 grams carbohydrate

Yogurt & Almond Topped Plum Bites --the ultimate plum-back!
 
These refreshers make the perfect snack or guilt-free dessert!
Author:
Serves: 2
Ingredients
  • Ingredients:
  • 2 plums (approximately 2-1/8" diameter)
  • 2 oz, vanilla, non-fat Greek yogurt
  • ½ Tbsp (15g) slivered almonds
  • Cinnamon, dash
  • Honey, for drizzling, optional
Instructions
  1. Slice plums in half an remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.
Nutrition Information
Serving size: 1 serving Calories: 74 Fat: 2 g Saturated fat: 0 g Fiber: 1 g Protein: 4 g

 

Skinny Iced Matcha Green Tea Latte

As registered dietitian nutritionists, we don’t typically go for the latest food craze, but we’ve fallen for another trendy health food.  Iced matcha green tea. And guess what? Sometimes we make it a latte! 🙂 Don’t worry; we’ve got a flat-belly version (below) for a drink that may otherwise set you back quite a few calories.  So add this sipster to your list — and you’ll have the perfect anti-inflammation, love-your-liver go-to drink for busting toxins! So perfect if your summer (or any time of year!) has been packed with a lot of partying. 😉

If you’ve been wanting to add green tea to your life, we think it’s worth going for its’ superstar sista, matcha.

Matcha green tea comes from the same tea leaf that green tea comes from—only with matcha, the tea leaf is steamed, dried, and then ground into the fresh green powder and is even more powerful than green tea because instead of just getting the benefits and the antioxidants that leach into the tea, when you drink matcha, you drink the entire ground leaves and 100% of the nutrients in the leaf, so you get more potent antioxidants and benefits. 

 

Matcha…

That means you consume more of the catechins—and EGCG (epigallocatechin),  the main catechin, a disease-fighting flavonoid and antioxidant that is associated with everything from reducing cancer and blood pressure to protecting your brain against aging. EGCG/catechins appear to speed up liver activity and increase the production of detoxification enzymes.  Yasss! 🙂

While green tea is antioxidant-rich, matcha tea may contain 2-3 times more EGCG than green tea, along with trace amounts of vitamins and minerals (A, B-complex, C, E, and K).

 

Matcha is delicately grown, harvested, and processed.  It has a deep, earthy, rich flavor without being overly bitter.

 

30-Second Iced Matcha Skinny Green Tea Latte (and non-iced) Bonus:

This matcha detox drink combines nutrients to help your liver in its detoxification process, antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living while also providing some anti-bloat and possible metabolism boosting benefits.

 

More benefits to this Detox Drink:

The matcha green tea:1

  • Promotes fat loss
  • Protects against a myriad of cancers
  • Lowers blood pressure
  • Fights the flu
  • Keeps the cardiovascular system healthy
  • Improves insulin sensitivity in type-2 diabetes
  • Helps build strong bones
  • Protects the liver

30 –Second Iced Matcha SkinnyGreen Tea Latte

At home, this is how we make our quickie Iced Matcha:

Ingredients:

1 cup ice

2 teaspoons matcha powder

1/2 cup cold water

2-3 ounces of chilled unsweetened vanilla almond milk

Dash of vanilla or chai spice, orsome fresh mint

Directions:

Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker.  Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in.  If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice–or some fresh mint, depending on our mood!

 

All for 20 calories and one refreshing anti-inflammatory mood booster!

 

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Traditional Matcha Skinny Green Tea Latte

 

Traditional Matcha Skinny Green Tea Latte

  • 1 tsp Matcha
  • 2 ounces hot water
  • 2 ounces Milk (cow, almond, soy or rice – we recommend almond)

 

Optional:

  • Add vanilla, almond or mint flavors
  • Sweeten with honey or agave nectar

Directions:

  1. Sift Matcha into a cup.
  2. Adding 2 ounces hot water and stirring matcha with whisk (like seen in photo below/ abov) until matcha becomes a smooth paste.
  3. Pour matcha tea into a tea cup
  4. Pour milk over matcha tea
  5. For fun! Add almond flavor, honey or mint or sweeten with honey or agave nectar.

Skinny Iced Matcha Green Tea Latte
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • 1 cup ice
  • 2 teaspoons matcha powder
  • ½ cup cold water
  • 2-3 ounces of chilled unsweetened vanilla almond milk
  • Dash of vanilla or chai spice, orsome fresh mint
Instructions
  1. Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker. Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in. If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice--or some fresh mint, depending on our mood!
Nutrition Information
Serving size: 1 Calories: 20 calories

Berry Burst with Dark Chocolate, Almonds & Coconut

As veggie and chocolate lovin’ twins, registered dietitians and personal trainers, what’s a girl (or two 😉 ) to do when dessert is to be had?!  We’ve made life simple for ourselves and for you!  This may just become our go-to celebratory indulgent, waist-line friendly sweet! After all, it’s so easy to make, it’s pretty and who doesn’t like a sweet, delicious pile of antioxidants after overindulging?  Nothing like a little burst of anti-inflammatories to help your body to kick some toxins that have entered to the neutralizing curb!

While we’re at it, here are a few more healthy, waist-line friendly desserts (and feel free to search this site for many more!):

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

Strawberry Mint Ice Cream

 

Pssst… in the photo below the dark chocolate balls are covering blueberries.  #Perfect for our 4th of July celebrations –and for our craving to squeeze in a lil’ brain boosting power whenever we can from the anthocyanins in the blueberries! 😉

 

Best thing about this delicious sweet treat?

Other than it’s only got 65 calories per servings and tastes AMAZING?! 🙂

There’s no wrong way to make this!  You don’t have to use the same ingredients that we did–and you can add your personal favorites instead.  We used raspberries (use your fave berry!), slivered almonds (use any slivered or chopped nut!), dark chocolate covered blueberry balls (go for dark chocolate covered nuts, if you prefer!), and coconut flakes (you can omit these or use chocolate shavings!).  Then just toss on a pretty plate and let the good times roll!

 

Berry Burst Bonus:

All berries, not just raspberries fight inflammation and they’re low in fat and calories and high in antioxidants. They have anti-inflammatory properties—likely thanks to their anthocyanins, the powerful chemicals that give them their vibrant color.

Go for all berries: Research has shown that blueberries can help protect against intestinal inflammation and ulcerative colitis; women who eat more strawberries have lower levels of CRP (a substance produced by the liver that increases in the presence of inflammation in the body) in their blood; and red raspberry extract has helped prevent animals from developing arthritis.

Try this:  Berry Avocado Salad with Yogurt Cilantro Dressing

 

Berry Burst with Dark Chocolate, Almonds & Coconut

Serves 6

Ingredients:

3 cups fresh raspberries

1-1/2 tbsp slivered almonds

1/4 cup chocolate covered blueberries

1 tbsp coconut flakes

Dash of Cinnamon, optional

 

Directions:

Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon.  Serve!

Nutrition Facts:  65 Calories, 2g fat, 1 g saturated fat, 12g carbohydrate, 1 g protein, 4 g fiber, 3 g sugar, 8 mg sodium

Berry Burst with Dark Chocolate, Almonds & Coconut
 
Author:
Serves: 6
Ingredients
  • Serves 6
  • Ingredients:
  • 3 cups fresh raspberries
  • 1-1/2 tbsp slivered almonds
  • ¼ cup chocolate covered blueberries
  • 1 tbsp coconut flakes
  • Dash of Cinnamon, optional
  • Directions:
  • Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Instructions
  1. Directions:
  2. Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Nutrition Information
Serving size: 1 serving Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12 g Sugar: 3 g Fiber: 4 g Protein: 1 g

 

Green Warrior Weight Loss Smoothie

We made our first smoothie in junior high school.  We were with our best friend, making different food concoctions as we often did, and we ended up blending strawberries and milk together (there may have been some M&Ms in there too, but it would have been good without them too! 🙂 ) and loved the taste and knew that our concoction wouldn’t be the last.

Now, as registered dietitians, we make smoothies on the reg. Tammy makes them for her daughters for breakfasts nearly every day, Lyssie makes her boyfriend one nearly daily as well, and one of our clients’ most popular requests is for recipes for weight loss smoothies, so we’re always whipping up new smoothie recipes.

What’s our secret to creating a weight loss smoothie that actually helps to promote weight loss?

We make it super satisfying (so you’re not hungry soon after and so that there’s no need to troll the streets for the nearest vending machine ;)) while also not breaking the calorie bank. We also make sure that it provides long lasting energy so you brain isn’t craving a quick-pick-me-up that sends you on the hunt for sugar. And we add healthy ingredients that are beneficial for weight loss, so we always are creating new combinations that taste great. And of course, being nutritionists, we put a huge emphasis on packing in extra nutrients so you get more nutritionals bang for your bite (well, sip!), so we’re sure to pack in vitamins, minerals and extra antioxidants from fruits and veggies.

In this smoothie, we’ve got 3 special loves 😉 :

Pistachios:

They contain the trio of fiber, plant-protein and better-for-you unsaturated fats that can help keep you feeling fuller longer.  Pistachios are among the snack nuts highest in protein, but lowest in calories and fat.  We used the Wonderful No Shells Pistachios in this smoothie since they made it super easy to add!  Plus, the green and purple hues from pistachios signify that the pistachios are packed with antioxidants.

Ginger:

As you know, we’re ginger-obsessed, and Lyssie finds a way to work it into most of her meals. 😉 It adds a zesty kick to keep your taste buds satisfied so that they’re not craving more excitement. Ginger soothes the stomach and intestinal tract and has powerful anti-inflammatory properties to protect your body from free radicals and helps to keep your body in better working order. A calm intestinal tract= less bloat and a flatter tummy!

Spinach:

Greens, specifically, are the number one food you can eat regularly to improve your health–and to aid in weight loss because they’re super low in calories but packed with fiber to fill you up and with nutrients. Spinach is one the mildest of the greens and is like a barely detectable (like a chameleon!) in a smoothie, so it’s the perfect addition to a weight loss smoothie. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

Green Warrior Weight Loss Smoothie

This weight loss smoothie will crush your sweet tooth with only 309 calories and keep you feeling satisfied thanks to the protein and fiber. Naturally sweet fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the anti-oxidant-packed pistachios are the secret ingredient since they contain the satisfying trio of fiber, plant-protein and better-for-you unsaturated fats so you feel full and don’t end up overeating at the vending machine soon after.

Makes 2 serving

Ingredients

• ¾ cup non-fat Greek yogurt
• 1/4 cup POM Wonderful

• ½ cup green grapes
• 1 cup pineapple pieces
• 1 cup packed spinach
• 1 inch fresh ginger, peeled
• 1/8 cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)

• 4 ice cubes

Directions
In a blender, combine all ingredients. Blend until smooth.

Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohyrdate, 5 g fiber, 13 g protein

 

Photo Credit: The Wonderful Company

Green Warrior Weight Loss Smoothie
 
Author:
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ½ cup pomegranate juice • ½ cup green grapes
  • • ½ cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ¼ cup Wonderful No Shells Pistachios, lightly salted
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

Super Berry Weight Loss Smoothie

If we had a dime for every time we heard… (oh my gosh, clearly, we’re turning into our parents who loved this cliché—a bit unsettling!) But honestly, do you know how many times we’ve heard someone say that there just aren’t good ways to get satisfying amounts of protein in smoothies unless you can tolerate dairy?

 

Here are a few of our smoothies, in case you’re lookin’

Apple Flax & Pomegranate “Detox” Smoothie

Green Grape & Matcha “Detox” Smoothie

Blueberry Lemon Morning “Detox” Smoothie

Truly, we get it, when you’re looking for at least 15-20 grams of protein in a meal to help you to stay satisfied so you don’t end up looking for something else to eat a few hours later, Greek yogurt is a great way to help you to achieve that protein. But if you’re looking for a dairy-free or vegan option, it can be a bit more challenging.

(Psst… while they do make lactose-free whey protein powders, some of our more sensitive lactose intolerant clients have noticed that even these affect their stomachs.)

Over the years we’ve felt the pain our lactose intolerant, vegan and dairy-free clients when they want to enjoy a smoothie that would actually promote a healthy weight loss, rather than promoting weight gain…

That’s why we’ve been so thrilled to see pea protein burst into the market and become mainstream! It’s one of the easiest, healthiest and one of the best ways to get protein into your weight loss smoothie—whether you’re lactose intolerant or not!

We love that you don’t have to worry about it spoiling—and it can help you to make a smoothie into a healthy protein-packed meal!

Here’s why pea protein rocks—and why it’s so great in your weight loss smoothie!

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

Super Berry Protein Smoothie

The combination of the antioxidant-rich strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing.  The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted and it was also found to be more effective than whey protein at fighting against hunger

Servings: 1 serving = 16 ounces

Ingredients
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/2 cup frozen strawberries
• 1/2 cup frozen blackberries
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions
1. Blend Ingredients

Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this (more research supporting pulses, berries & weight loss…):

o A study published in Nutrition Journal found that pea protein was more effective at starving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/

1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531

C3G in berries may help with weight loss– check this out!:

11. Tsuda T., Horio F., Uchida K., Aoki H., Osawa T. Dietary cyanidin 3-O-beta-d-glucoside-rich purple corn color prevents obesity and ameliorates hyperglycemia in mice. J. Nutr. 2003;133:2125–2130. https://www.ncbi.nlm.nih.gov/pubmed/12840166
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

 

Photo courtesy of pulses.org 

Super Berry Weight Loss Smoothie
 
Author:
Ingredients
  • • 1 cup almond milk
  • • ½ frozen banana
  • • ½ cup frozen strawberries
  • • ½ cup frozen blackberries
  • • 1 tbsp pea protein
Instructions
  1. Blend Ingredients

Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

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Pssst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

0006__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

0009__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

0008__nutritiontwins-baked-oatmeal-pumpkin-pie_logo

 

Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

pumpkin_pie_oat_muffins_collage