Healthful Bites

    31 Jan 2010

    Twisted Treats

    Are you ready for some football? As we speak, the Pro Bowl is commencing and in one week, the Colts and the Saints will face-off for the National Championship! So what does that have to do with health, you ask? Well, with Super Bowl parties galore, the snacking landscape can be a minefield for diet disasters. Pizza bagel bites, cocktail weenies or chips and dip anyone?

    It’s certainly OK to splurge every so often, as we discussed around Thanksgiving. But if there are more nutritious options available, it’s at least possible to opt for the healthier choice if you prefer. So if you’re hosting (or even if you’re a guest…bring a dish to share!) set out a fruit tray, hummus with veggies or these partially whole grain, low-fat homemade pretzels.

    This recipe comes from a family magazine (exact name unknown due to some strategic scissor work) most likely published about 20 years ago. I found it in a well-loved pasted together cookbook in my Mom’s kitchen. Please claim this recipe if it’s yours and I’ll give credit where it’s due!

    The ingredient rundown:

    • 1 package active dry yeast
    • 3 tsp. sugar
    • 1 1/2 cups warm water, 4 cups water for boiling
    • 2 cups whole wheat flour
    • 1 3/4 cups all-purpose flour, plus extra for kneading
    • 1 1/2 tsp. sea salt, plus 1 Tbsp. for topping
    • 3 Tbsp. baking soda
    • 1 egg white, lightly beaten

    Pour out the yeast into a bowl with 1 tsp. of the sugar and 1/2 cup warm water. Let this mixture rest for about five minutes while the yeast reacts.

    Next, mix both kinds of flours with 1 1/2 tsp. salt and add the yeast liquid mixture. (That’s all the ingredients!) Sprinkle some of the extra all-purpose flour on a clean counter and knead dough, adding flour as needed, until stretchy, evenly textured and not sticky.

    Coat a bowl in non-stick spray and turn the dough in this spray so it is lightly covered. Leave the dough in this bowl to rise for an hour—covering with a clean dish towel is a good idea.

    After your kitchen hiatus, get your aggression out by punching the dough down. Separate the dough into ten even pieces on a floured surface; then use your hands to make “pretzel ropes” about 1 1/2 ft. long. Shape these as you please (creativity is encouraged!) and let the formed pretzels rise on the counter for another 30 minutes.

    Preheat your oven to 425* and top two baking sheets with nonstick spray. Put a medium-sized sauce or skillet pan on the stove and pour in 4 cups of water, baking soda and the other 2 tsp. sugar. After this liquid is simmering, cook each pretzel for 30 seconds per side in the fluid-filled pan. When the pretzels have been boiled, place them on the baking sheet. Brush each pretzel with the beaten egg white and top with salt. Feel free to add any other spices to suit your preferences!

    Toss the pans into the oven for 15 to 18 minutes or so—just remove the pretzels when browned to your liking.

    Hehe, get it? Karla loves weights!

    Three pretzel variations. Do the twist ;)

    Healthful Bites loves some football! (That’s supposed to be the field goal uprights and a football if you can’t tell).

    Feel free to serve and enjoy with guilt-free dips such as lycopene-packed pizza/marinara sauce or low-calorie honey/spiced mustards.

    Do you have any go-to cocktail or house party snacks, treats or meals?

    18 Oct 2009

    Bypass the Donut Shop

    We’ve all had those mornings when nothing seems to go as planned. Your alarm fails to go off, you discover a stain on your outfit, or maybe you’re just moving in slow motion. So what do you do for breakfast? It’s best not to simply skip it. Your stomach will be growling long before lunch and you’ll also likely lack energy. Plus, countless studies have exhibited the importance of a good morning meal.

    Rather than making a pitstop at the drive thru on the way to work for a donut (this habit can wreak havoc on your wallet and your waistline), try my recipe for a sweet, delicious and nutritious baked good! This recipe makes a big batch, perfect for freezing and having go-to breakfasts for days.

    I’ve adapted this bran muffin recipe that was passed along to me from a family member’s friend—and now it’s your turn to give it a shot!

    Karla’s Best Bran Muffins

    Here’s the line-up:

    IMG_1780 by you.

    Mix together and set aside:

    • 1/2 box Bran Flakes cereal
    • 3 3/4 cup skim milk or water (I’ve not really noticed a difference; either works)
    • 1 cup brown sugar

    I know that 1 cup of sugar sounds like a lot, but this recipe makes about 30 muffins. Each muffin will have a little more than 1/2 Tbsp. of brown sugar.

    IMG_1782 by you.

    Mix together and set aside:

    • 3 cups whole wheat flour
    • 1 Tbsp. cinnamon (I like a lot! Tasty, plus it’s great for you.)
    • 1 1/2 tsp. baking soda
    • 4 1/2 tsp baking powder

    Add this dry mixture with the cereal mixture.

    IMG_1783 by you.

    Finally, mix in 8 oz. egg substitute (or 4 regular eggs) and 8 oz. unsweetened applesauce. Applesauce works great as an oil substitute for those who are watching their fat intake.

    Stir all ingredients together well. I’ve found that the muffins come out better if the batter is allowed to set up a bit in the refrigerator. Cover the bowl with foil and let is rest for a few hours in the fridge.

    When you’re ready to bake, preheat the oven to 400*.

    IMG_1788 by you.

    Give your favorite muffin pan a spritz of nonstick cooking spray and fill the cups.

    IMG_1789 by you.

    Pop the pan in the oven and bake for 16-18 minutes, until the tops of the muffins feel solid and begin to brown and crackle a bit. They’ll look like this when you pull them out:

    IMG_1792 by you.

    Yum! I loosen the muffins by circling a knife around the outer edge, then scoop them out gently with a large spoon. After cooling the bran muffins, I load up a large Ziploc bag for the freezer. I highly recommend freezing extras, as these spoil fairly quickly if left out. They taste great even after quite some time in the freezer!

    IMG_1795 by you.

    When morning rolls around, I can defrost a couple muffins, grab a piece of fruit, and hit the door. A perfect solution that I find to be a scrumptious, easy way to start the day!