I failed—plain and simple—no doubt about it. The taste-bud delighting recipe in my head turned out to be a tongue-repulsing creation on my plate. Yes, I’m serious. It was that bad. See, if all had gone according to plan, right now, I’d be writing about veggie-stuffed mushrooms that were so good they had my taste buds belting in joy, as if they were trying out to be the next Glee star. Instead, my taste buds recoiled in horror, as if they were Simon Cowell watching a tone deaf auditioner try out to be the next American Idol.

Lessons Learned

Although I can’t share a tantalizing stuffed mushroom recipe with you, I can share some rules to live by in the kitchen related to my fiasco.

• To avoid soggy stuffed mushrooms, bake, grill, or roast them before stuffing and baking.
• Follow recipes (even if you think you don’t need to). There’s a method to their madness.
• Taste your recipe before dishing it up to anyone.
• Test drive a recipe before serving it to large groups or for any special occasions. The last thing you want is a bunch of hungry party-goers staring at you, waiting for dinner, and all you have is soggy, texture-less, garlicky, over-onion-infused stuffed mushrooms.
• When using a food processor or Cuisinart®, don’t try to overstuff it with veggies. You’ll end up with soupy, mushy vegetables on the bottom, and large unchopped pieces on top. Stick with small veggie batches only.
• If your recipe fails, don’t give up! Get back in that kitchen and try again!
• Always have healthy staples in your kitchen—no ifs, ands, or buts.

The Biggest Lesson: Healthy Items Stocked at Home

The last point mentioned above is key. Not only can stocking your kitchen with healthy eats save you during dinner catastrophes, as I encountered, but in turn, will help keep your bod in top-notch shape. Simply because if healthy fare is what you have in your kitchen, that’s what you’ll have in your stomach. With today’s busy schedule, having easy-to-prepare healthful items ready to go is essential, as you’ll be less likely to dial your local Chinese food or pizza joint during that long work week when you had no time to hit the market. Plus, eating at home is almost always better for your waistline and ticker than eating out. Therefore, whether you’re a culinary genius or not, having lean protein and fiber-amped items on hand is your best bet.

Thus, the next time you hit your local market, grab some healthy eats that keep well, cook quick, and can be bought on a dime, such as brown rice, quinoa, frozen veggies, beans, and water-packed tuna. For example, I always have black beans, frozen broccoli, and quinoa on hand. So in times of need, I can quickly throw together a fiber- and protein-packed dinner that’s filled with healthifying nutrients, such as folic acid, antioxidants, and B vitamins. For those concerned about the beans’ sodium, simply rinse them for about 30-45 seconds to remove approximately 35% total sodium. I always do this. Too much sodium does not do a body good.

So please, learn from my mushroom mishap and adopt my healthy kitchen stocking philosophy, if you haven’t already. And, if you are a mushroom-stuffing extraordinaire, I hope you share your secrets!

Happy Healthifying!

This piece was a guest post for the award-winning dietitian, cookbook author, culinary instructor, recipe developer, and downright inspiration of a healthy foodie, Robyn Webb. Robyn has a WONDERFUL blog, Fabulous Food Finds. Here, you will discover the best food and kitchen tools on the market, awesome cooking tips, foodie news, and grand recipes! Simply said, her blog is fab!

The Beanzinni Recipe

Prep Time: about 15 minutes

Cook time: about 20 minutes

Yield: about 5 Beanzinni patties

Ingredients

• 1 (16 ounce) can of black beans
• 1 (16 ounce) can of pinto beans
• 1 egg
• 2 cloves of minced garlic
• 1/2 chopped onion
• 1 teaspoon of paprika
• 1 cup chopped zucchini
• 1/2 cup Uncle Sam Cereal or any other whole-grain cereal

Directions

1. Preheat oven to 375 degrees Fahrenheit
2. Drain and rinse beans (this technique removes about 35% of the beans’ sodium content)
3. In a medium bowl, mash beans til they become a thick paste
4. Add garlic, onion, and zucchini to the mashed bean mixture
5. In a separate small bowl, mix egg and paprika together with a fork and add to mashed bean mixture
6. Add 1/2 cup of cereal to mashed bean mixture
7. Lightly oil a baking sheet or spray with non-stick cooking spray
8. Form Beanzinni burger patties
9. Place patties on baking sheet and cook for about 10 minutes on each side
10. Dress with your fave toppings, whole-wheat bun and enjoy!!!

Nutrition Info per Beanzinni Patty: 250 calories, 3 g fat, 15 g protein, 42 g carbohydrate, 14 g fiber, 245 mg sodium

The Wonder of the Beanzinni

I’m obsessed with this recipe for oh so many reasons. It’s delish, super cheap, quick and easy to make, bursting with fiber, super satisfying, and packed with minerals, vitamins, and lean protein. What’s not to like? Plus, even dedicated meat eaters dig it!

To add even more wonder to this patty, I replaced the breadcrumbs that most black bean burgers call for with one of my favorite cereals, Uncle Sam’s Toasted Whole-Wheat Flakes and Flaxseed. This is one of the all-star healthy cereals. It’s 100% natural, 100% whole grain, provides heart-healthy omega-3 fatty acids, is amped with fiber and contains only 2 grams of sugar per serving—a rare find in the cereal aisle!

In fact, I love this stuff so much I asked if I could share the health with one of my readers! SO … drop me a comment, and you could be receiving a free box of Uncle Sam Cereal! The winner will be chosen by a random number generator and will be notified by Thursday, August 5th via email.

Note: I was not compensated by any means from Attune, the maker of Uncle Sam Cereal. I  just really love this stuff!

Happy Healthifying!

What’s your favorite bean?

I finished up packing in Boston (excuse my mess!)…

And started anew in San Fran!

AND my welcoming began with this apron in the San Fran airport!

I mean really? A grape greeting?!?! It couldn’t have been a bigger sign that I made the right move … literally (Ha-ha!).

Now for My Neighborhood Obsession (one of them at least … beyond the amazing farmer markets!)

Fresh Organics Inc.!

I love this little market for its all-organic produce and emphasis on local foods. Plus, it’s literally only blocks away … so when I can’t hit up a farmer’s market for fruits and veggies … I can simply pop on down the block and enter into this world of magical, gorgeous, healthifying eats! A little cheesy I know, but I’m just really excited! What can I say? Fresh organic produce simply puts extra pep into my step … and cooking!

Some Awesome Foodie Finds

LOOK—Romano beans! My favorite! They’re very difficult to find, at least they were for me in Boston. These delicious Romanos, which may also be referred to as “Italian flat beans,” are fabulous steamed with garlic, olive oil, and a pinch of salt—YUM!

Got greens anyone?

Tomato lovers rejoice with these baby cherry tomatoes!

Score! Oyster mushrooms! I have an extreme mushroom passion and these are my favorite! I dig them sautéed in a lil’ light soy sauce and olive oil.

Some Baby Bellas—I adore these roasted—but oyster mushrooms still top my mushroom list

A Salad Creation

My take on salads is that they’re your oyster! Load ‘em up with all your faves! Just be sure to go heavy on the veggies and fruit (if you’re filling adventurous!) and light or nil on the creamy dressings, mountains of croutons, and coatings of cheeses. And most importantly, have fun with salads! You really can add whatever you want. This thinking out of the box will keep salads a fun, go-to staple in your home. And, if you have kids, allowing them to choose between their desired veggies or to help out with the shredding of lettuce, mixing of dressing, or chopping of veggies (if they’re old enough of course and perhaps supervised), salads can become a child-friendly favorite too.

Ingredient Highlights

Beets and a turnip! Now, there was some debate whether the white globe was a turnip or a rutabaga (a turnip cousin). I believe it’s a turnip, but if you happen to know for certain, please let me know!

The Baby Bellas!

Chopped beets and turnip!

Next Steps

I diced-up the turnip and beets and set them on foil to place in the oven, since I’m still waiting on my cookware amongst other things to arrive from Boston … Hopefully, all the stuff will come in less than a week! I need my cooking gizmos and warm clothing! I wasn’t thinking when I packed my carry-on luggage and forgot how chilly SF can be in the summer! But, it’s good to know that in a bind with no cooking pans, foil can work—just double-layer it. This will help keep the foil from breaking due to the weight of the veggies. I always make a lot, so I can eat them the next day for lunch.

I also chopped up the Baby Bellas and gave them the same “foil treatment.” Then, I added a touch of sea salt and olive oil cooking spray and baked them in the oven at 375 degrees Fahrenheit for an hour or until tender with a fork. Note, I didn’t remove the skin from the turnip, but I would the next time I made this combo, simply because I didn’t dig the taste. But, that’s a matter of personal tastebud choice

When the veggies (beets, mushrooms, and the turnip) were done roasting, I topped them on Romaine lettuce, added some diced celery, sliced cucumbers, and shredded, imported Parmesan cheese (mmm…mmm…good!), AND the final touch—Girard’s Light Champagne Dressing.

My Nana introduced me to Girard’s Light Champagne years ago. Ever since, it’s been my favorite dressing. And I never found it in Boston. Thinking back, I should’ve ordered it online (yes, it’s that good)! Oh well … now I’ve got my hands on it!

Viola!

An almost all-organic salad (minus the salad dressing and imported parm) filled with roasted beets, turnips, and Baby Bellas, sliced and diced celery and cucumber, and shredded Parmesan cheese! Delicious. Healthy. Fiberful. And brimming with nutrients! For an added protein-filling punch, add beans, tofu, grilled seafood, meat, or poultry. Enjoy!

Happy Healthifying!

What are your favorite salad toppings?

Amidst my excitement and some sadness, I’ve been packing like a fiend! And once I get to San Fran, I’ll need a little time to get back on track. Hence, I put out the call for guest posts, and my call was answered by some awesome nutrition folk. Without further ado, I present the first by the lovely Kara of peaceloveandfood.com. Thanks Kara! Enjoy!

Tomato and Avocado Salsa by Kara Lydon

Fresh tomatoes are a beautiful thing of the summer. In season from July to October, you can find them at your local grocery store, or better yet, at your farmer’s market, or wait, EVEN BETTER, in your own backyard garden. Yes, tomatoes are a juicy red reminder that summer is here to stay…for a couple months anyway.

For myself and I bet many of you out there, fitting in the recommended daily servings of vegetables can be a challenge! It is recommended that adults consume 2.5-4 cups of vegetables daily, with women on the lower end and men on the higher end of the range.

To help myself reach 2.5 cups of veggies per day and to take advantage of local tomatoes, I love making Eating Well’s recipe for Tomato and Avocado Salsa in the summertime. Great for topping off Mexican food OR scooping it up with some blue corn tortilla chips for a snack! The avocado is an added bonus, providing you with some healthy monounsaturated fat to help lower your bad cholesterol and raise your good cholesterol, keeping your heart in check!

This makes for a great summer afternoon snack that is only 72 calories per ½ cup serving! Pair with tortilla chips to give you a satisfying crunch! Also a great snack idea for summer parties and barbeques that will have your guests begging for more veggies!

What’s your favorite way to eat salsa?

Kara Lydon has a B.S. in Nutritional Sciences from Boston University and is finishing up her dietetic internship at Mount Auburn Hospital. Come September 2010, she will be qualified to take the Commission of Dietetics Registry to become a Registered Dietitian. You can find Kara blogging about nutrition, food, and wellness at peaceloveandfood.com.

I absolutely adore mangoes! They’re the perfect fun-in-the-sun fruit—sweet, picnic portable, bright in color, and delish. Of course, they’re good year round too … as long as you can find them. Here, in the U.S., you’ll most likely spot mangoes in the spring and summer months, since 70% of the total mango volume is sent to the U.S. during this sunny time. Yet, mangoes are available year round due to the many varieties of mangoes and their different harvest times (spring/summer or fall/winter). The top mango-providing countries for the U.S. are Mexico, Ecuador, Peru, Brazil, Guatemala and Haiti—all tantalizingly tropical countries, perfect for fostering mango growth!

Well, long intro cut short, this past week I spotted some mangoes (finally, they’re available!) and quickly plopped a few in my basket! And of course, I had to make sure they were ripe. So, how do you tell if a mango is ripe? Personally, I just smell it and give it a squeeze and if the mango smells sweet and the squeeze doesn’t yield too much resistance (aka it’s not ultra-firm to the touch) I bring it home, wait 2-3 days and go at it! However, there is a more methodical procedure to this…see below

According to the National Mango Board…

How to Choose a Perfect Mango:

• A ripe mango will have a slight “give” and will be soft to the touch.
• If you’re looking for a mango that you can eat today, choose one that is slightly soft.
• A firmer mango would be a good choice if you plan to eat it several days from now.
• To ripen mangos, keep them at room temperature. They will continue to ripen, becoming sweeter and softer over time.
• Once ripe, you can move mangos to the refrigerator until you’re ready to eat them. Whole, ripe mangos may be stored for up to five days in the refrigerator. Never refrigerate mangos before they are ripe.

Why Mangoes Deserve Some Loving Nutritional Madness

• Fabulous source of Vitamin C. One cup provides 80% of your daily needs! Helping keep your immune function up, grow and repair tissues, and form collagen, a key protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
• Amped with Vitamin A. Keeping your vision in keen shape, especially in dim light, and helping your cells grow healthfully.
• Fiber Providing. One cup of mango fills your belly with 3 grams of fiber, helping you feel satisfied and keeping your GI track in shape. It’s recommended that we consume 20-35 grams of fiber each day (with men towards the higher end of the spectrum). The average person consumes about half that.
• Light on the Waistline. One cup of mango only has 110 calories. One mango provides about 1 cup of fruit when sliced.

How to Cut a Mango

When I get a mango I never really know how to slice it up. Obviously, look at that picture of me! However, I have come to learn that there are in fact 3 ways to cut a mango that will yield beautiful, fun-to-eat, perfect mango slices, cubes, or chunks! Check out the below video and learn some pretty cool mango-cutting techniques that’ll have your guests at your next pool party, housewarming, or BBQ amazed! Enjoy!

Happy Healthifying!

What’s your favorite way to eat a mango?

P.S. Visit Mango. org to get some awesome mango-filled recipes!

Note: The National Mango Board provided me NO incentive to write this. I simply really like mangoes!

The theme was peanut butter madness and boy do I have a couple FaB recipes to share with you from some awesome GGB readers! But first, let’s do a lil’ introduction and offer a BIG congrats to Anne from Running RD To Be and Janice from Meal Makeover Moms’ Kitchen!!!

CONGRATS Anne and Janice AND thanks for submitting! The recipes were truly amazing

Spring Challenge Finalists! WooT-WooT!!!

Peanut Butter Banana Tofu Pie from Anne at Running RD To Be

Piping-Hot Peanut Butter Soup from Janice at Meal Makeover Moms’ Kitchen

Check ‘em out!

Click HERE to get the recipe and VoTe who you think should be the GGB Spring Challenge Star!

The finalist will be announced by Friday!!!

Happy Healthifying!

Enter the Summer GGB Challenge!

Thanks Kristen!!!

This fabulously fun award calls for 6 false statements about myself and 1 tried and true fact. But, let’s get a lil’ creative here…

Below are 6  TRUE statements and 1 “FALSITY” about nutrition. Can you guess which one is false? Simply put your two cents in and whether right or wrong, you’ll be eligible for some Newman’s Own Organics loot!!! Woot-Woot!!!

Which foodie fact is false?

1. Bakers used to be fined if their loaves were under weight, so they used to add an extra loaf to every dozen, just in case—creating the phrase “baker’s dozen.”
2. The peach is a member of the RoSe family and will have a sweet fragrance when ripe.
3. The egg shell may have as many as 17,000 tiny pores over its surface. Through them, the egg can absorb flavors and odors. Storing them in their cartons helps keep them fresh!
4. Lettuce (of all types) is the second most popular fresh vegetable in the United States behind #1 potatoes. The average American eats approximately 30 pounds of lettuce each year, which is five times what was eaten in 1900.
5. Egg yolks are one of the few foods that naturally contain Vitamin C.
6. There are more than 7,000 varieties of apples grown in the world.
7. Pasta is one of America’s favorite foods. Last year, 1.3 million pounds of pasta were sold in American grocery stores. If you lined up 1.3 million pounds of 16 oz. spaghetti packages, it could circle the Earth’s equator almost nine times!

So, what do you think? Which is false? Drop a comment AND let me know! You could be getting some dried fruit, soy chips, Fig Newton’s and whatnot in the mail! You gotta love the “whatnot!” Don’t worry … it’s all good.

Recipe Update!!!

Now, I MUST update you on the Roasted Cauliflower n’ Carrots recipe. Simply add a dash more parmesan cheese, a touch more olive oil, mushrooms, and sugar snap peas—and you’ll be in vegetable heaven. Honestly, the toasted mushrooms and roasted sugar snap peas make the dish even more of a delectable delight!

Out of any roasted veggie—I can now assuredly say that sugar snap peas take the cake! If anything, add some parm, salt, and a touch of olive oil and roast away snap peas! You won’t be sorry—at any time of day!

And, yes, I know the veggies in the picture don’t look appealing—at all—but in truth, the crispier these veggies are the better! At least in my opinion. Roast away and see how toasty you like your veggies … and don’t forget the snap peas

Challenge Update!

Lastly, if you love peanut butter and got a recipe with it, enter the Spring GGB Challenge today!!! Simply send in a recipe and pic of any healthified item made with natural peanut butter (and who doesn’t love peanut butter!?!) to GreenGrapesBlog@gmail.com by Aprils 1st to enter GGB’s Challenge, and you could WIN a 24-Variety Pack of popchips!

Click HERE for details.

Happy Healthifying!

So—which statement do you think is false!?! Drop an answer & you could win some Newman’s loot! The winner will be chosen by a random number generator & announced on Tuesday

And looking forward to your peanut butter madness!

References: AgDay, Food Reference

Why? Well, if you don’t know by now, my philosophy, especially for the time being—where “Go! Go! Go!” trumps the daily grind—is quick, easy, healthful meals that taste good! And one thing that just dampens my inner-healthifying light is when people tell me, “Healthy food just doesn’t taste good…” My insides curdle, momentarily, and consequently, I find myself rattling off an assortment of recipes, foods, snacks, meals, etc. that are healthy and taste good!

For example … a conversation with my Nana … (Nana—look! You’re on GGB! I betcha you’re smiling and just a tad perturbed that I’m “exposing” you! Don’t worry … I’ll make it up to you )

The Convo

My Nana: Where are you calling me from? It sounds like you’re at a party.

Me: Oh, well, I’m at Trader Joe’s … guess that is my version of a party…

My Nana: Gosh, you’re always doing something when you call—you’re a busy lady. So, what are you going to buy?

Me: Mmm … let’s see … right now I got lettuce, chocolate covered raisins, oatmeal, apples, broccoli, strawberries, GRAPES, carrots, and cauliflower.

My Nana: Ew … I HATE cauliflower … it tastes awful.

Me: Are you kidding me? Nana! It tastes SOOO good … OH. MY. GOSH. … I will give you a recipe that’ll have you eating the whole head of cauliflower (ha-ha … true story!).

My Nana: Well, if you say so Corinney, what is it?

Hence, I present you with a recipe that’s easy on the waistline, awesome for your insides, and to die for on your taste buds

Olive Oil N’ Parmesan Roasted Cauliflower with Baby Carrots

Ingredients:

• 1 whole chopped cauliflower (or as much as desired/needed)
• 1.5 – 2 cups baby carrots or chopped carrots ( or balanced to meet the cauliflower amount)
• 1 tablespoon olive oil OR a 2-3 second spray of an olive oil cooking spray
• About 3 tablespoons of grated parmesan cheese (I used Trader Joe’s Grated Parmesan & Romano)
• Sea salt to taste (note: nothing special about sea salt. I just prefer its taste)

Directions:

1. Preheat oven to 350 degrees F
2. Place cauliflower and carrots on baking sheet or in Pyrex baking pan
3. Drizzle or spray veggies with olive oil
4. Sprinkle grated parmesan cheese over the veggies
5. Add sea salt to taste
6. Bake for about 40-45 minutes
7. When done, cauliflower should appear crispy, which means it’s “oh so good!”and carrots may look a lil’ under the weather—but this just means they’re done!
8. Enjoy! I know I LoVe it

Nutrition information per 1 cup: 93 calories, 5 g fat, 9 g carbohydrate, 4 g protein, 3 g fiber

Nana, there you have it! And GGB readers, now you do too! I absolutely guarantee that if you, your kids, other half, or gal pals don’t like cauliflower, or carrots for that matter, they’ll truly DIG this combo. And I betcha, they ask for more!

Happy Healthifying!

Have you ever had roasted cauliflower? If so, did you adore it?!?

Do you have a FAV veggie roasting recipe? If so, drop a link in the comments box and share the health!

Whip out a roasting pan or heck—even a cookie sheet—grab a cutting board, nab a knife, secure some sea salt, dial out the olive oil, hunt and gather those beets n’ Brussels sprouts and let’s get cooking—for real.

My Beets N’ Brussels Sprouts’ Journey

The other day I meandered into Marshall’s Fenway Farm Stand—near Boston’s  beloved Fenway Park … if ya couldn’t already tell by the name. Here, the food is locally grown, locally produced, FRESH and SOOO GOOD! Folks—in this gem of a farm stand behold the best gosh darn grapes to grace your palate and inspire your taste buds. The red are wonderful, but I—of course—prefer the quenching, succulent crunch of the green grape, which leaves your mouth full of sweet natural goodness and the perfect hint of cheerful sourness on the tongue.

BUT … Marshall’s Farm Stand doesn’t only sell grapes my friend—they have everything from organic apples to local meats to BEETS and BRUSSELS SPROUTS. Hence, I whipped out my wallet and delightedly forked over some beets n’ Brussels sprouts’ dollars so they could journey on home with me.

If you’re in the Boston area, pay Marshall’s Fenway Farm Stand a visit! Your body, taste buds, and local farmers will be sayin’ THANK YOU!

The Healthifying Nature of these Two “Bs”

I’ll spare ya any long rants here. Just know that these two foods are quite possibly some of the healthiest foods sprouting from Mother Earth.

Brussels sprouts are chock full of natural detoxifying enzymes, they strengthen the body’s natural defense system, and help protect against cancer. Mainly due to sulforaphaneone, a crazy powerful phytonutrient, which is also found in other cruciferous veggies—like cabbage, kale, and broccoli. GO cruciferous veggies!

NOW, beets‘  time to shine! Not only do these rooty suckers, stain your stovetop and counters crimson red—they keep your heart healthy n’ bright-pumpin’ red, protect against colon cancer, and overall keep your system running smooth and free of disease.

Moreover, both these two “Bs” will keep you a lean, green, mean, disease-fighting machine! Beets are only 78 calories per cup and have 3.3 grams of  filling fiber per cup! Woo-Hoo! And Brussels sprouts are 60 calories per cup and pop 4.8 grams of fiber per cup! LOVE it!!! ‘

As Joan Salge-Blake, my former professor and nutrition guru always states, “These will FILL YOU UP before they FILL YOU OUT,” plus they’ll keep you full n’ satisfied. But, more importantly, they taste AWESOME!

Finally—the Easy Peazy Recipe!!!

Royally Roasted Beets n’ Brussles Sprouts

Prep Time: 5 minutes

Cook time: 35-45  minutes or until tender (smaller beet pieces will decrease cook time. The more beets and Brussels sprouts you have, the more your cook time will increase).

Ingredients:

• About 1.5 cups Brussels sprouts (or as many as your heart desires)
• 4 medium-large chopped beets (or as many as you please)
• 1 tablespoon of olive oil or olive oil cooking spray
• Sea salt to taste

Directions:

• Preheat oven to 400 degrees F
• Layer chopped beets and Brussels Sprouts on cookie sheet or roasting pan (if desired, place on top of foil for easier clean up)
• Drizzle or spray olive oil atop beets n’ Brussels sprouts
• Adorn the soon-to-be mouth watering veggies with sea salt to taste
• Place in oven
• Wait about 35-45 minutes or until tender and remove. Beets n’ Brussels sprouts may appear slightly browned … this is A-okay!
• ENJOY!

Honestly, this dish is so delish!  I can’t get enough. For a complete meal, serve with a white fish, veggie crumbles, chicken, beans, or shrimp … let the imagination soar! YUM!

Let me know what ya think!

Happy Healthifying!

What’s your favorite roasted veggie?

And, if you live in Boston, have you ever been to Marshall’s Fenway Farm Stand?!?

Thanks to all who participated in the Super Breakfast Bowl Challenge! I definitely have a whole slew of new recipes I’m going to be trying out!

Today’s winner is Nour from Practical Nutrition with her recipe for Banana Walnut Flax Muffins! Nour will be the proud new owner of Futter Nut Butters walnut butter and Mollie Katzen’s cookbook, Get Cooking.

Banana Flax Muffins

No time for breakfast? Make these delicious and healthy muffins ahead of time and grab on your way out. Made with whole wheat, flax seeds, walnuts, canola oil, and bananas, these muffins are an excellent source of many good-for-you foods. Even kids would love it!

Ingredients:

• 1 1/2 c whole wheat flour 
• 3/4 c ground flax seeds
• 1/4 c sugar
• 1 tsp baking soda
• 1 egg
• 1 tsp vanilla
• 1/4 c canola oil
• 1/4 c reduced fat milk
• 3 ripe bananas, mashed
• 1/2 c walnuts

Directions:

• In a large bowl, mix the dry ingredients (flour, flax, sugar, and baking soda). In a separate bowl, mix the liquid ingredients (egg, vanilla, oil, milk, and bananas).
• Stir the liquids in the dry ingredients. Fold in the walnuts. If the batter is too dry, add more milk. Pour into 12 paper-lined muffin cups.
• Bake at 350 degrees for 20-25 minutes or until toothpick comes out clean.

Thanks to all who took part in this blog challenge!

Jess

A Fete For Food