The Healthy Junior Chef Cookbook. Williams Sonoma

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СКАЧАТЬ teaspoon ground cinnamon2 tablespoons chia seeds2 large eggs

      1 cup plain whole milk Greek yogurt

       tablespoons unsalted butter, melted and cooled

      1 cup peeled and grated tart apple, such as Granny Smith(about 1 large apple)

      1 cup peeled and grated carrot (about 2 carrots)

      FOR THE TOPPING (OPTIONAL)

      2 tablespoons turbinado sugar1 teaspoon ground cinnamon

      Carrot-Apple Muffins

      PREHEAT THE OVEN

      Preheat the oven to 400°F. Line 12 standard muffin cups with paper liners.

      MAKE THE BATTER

      In a bowl, whisk together the all-purpose flour, whole wheat flour, oat bran, brown sugar, baking powder, baking soda, salt, cinnamon,and chia seeds. Set aside. In a large bowl, using an electric mixer, beat the eggs on low speed until blended, then beat in the yogurt and butter until well mixed. Add the flour mixture and mix on low speed just until combined. The batter will be very thick and slightly dry. Using a rubber spatula or wooden spoon, mix in the apple and carrot just until evenly distributed. Do not overmix or the muffins will turn out tough.

      BAKE THE MUFFINS

      Using a large ice cream scoop, fill each prepared muffin cup about three-fourths full. If using the topping, in a small bowl, stir together the turbinado sugar and cinnamon. Sprinkle the toppingon the batter in each muffin cup, dividing it evenly. Bake until a toothpick inserted into the center of a muffin comes out clean, 16–18 minutes. Let cool in the pans on wire racks for about 5 minutes, then turn out the muffins onto the racks to cool. Serve at room temperature. Store leftover muffins in an airtight container at room temperature for up to 3 days.

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      2

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      A box grater makes easy work of grating carrots and apples in minutes. Be sure to hold it securely with one hand, work slowly, and keep your fingers away from the sharp grates. Make a batch of these healthy muffins on Sunday and bring them to school for snacks during the week.

      Makes

       muffins

      22

      Breakfast

      Seize-the-Day Smoothies

      3 or  ice cubes

      1 banana, peeled and

      broken into chunks 2 pitted Medjool dates 2 tablespoons almond butter/ cup unsweetened almond milk

      1 tablespoon raw cacao powder (optional)

      Learn to make great smoothies by blending up these four delicious recipes, then experiment with your own favorite ingredient combinations. Substituting fruits or yogurt flavors is a good place to start. You can also add some protein powder for a satisfying post-soccer-practice energy boost, or a handful of spinach leaves or other nutrient-dense ingredient to help you focus in the classroom. Each shake recipe makes 1–2 servings.

      Banana-Date Protein Shake

      MIX THE SMOOTHIE

      In a blender, combine the ice, banana, dates, almond butter, almond milk, and cacao powder, if using. Blend until smooth. Pour the smoothie into 1 or 2 glasses and serve right away.

      3 or  ice cubes

      2 cups frozen mango cubes

      1 banana, peeled and broken into chunks

      /4 cup vanilla low-fat yogurt 1 cup fresh orange juice

      Mango Smoothie

      MIX THE SMOOTHIE

      In a blender, combine the ice, mango, banana,yogurt, and orangejuice. Blend until smooth. Pour the smoothie into 1 or 2 glasses and serveright away.

      24

      Breakfast

      3 or  ice cubes

      1 cup firmly packed spinach leaves

      2 oranges, peeled and divided into segments/ banana, peeled and broken into chunks/ cup unsweetened almond milk or coconut water

      Green Julius

      MIX THE SMOOTHIE

      In a blender, combine the ice, spinach, oranges, banana,and almond milk. Blend until smooth. Pour the smoothie into 1 or 2 glasses and serve right away.

      3 or  ice cubes

      1 banana

      2 cups frozen mixed berries/ cup vanilla low-fat yogurt/ cup seedless red grapes1 teaspoon ground flaxseed1 cup coconut water

      Very Berry FlaxSEED

      MIX THE SMOOTHIE

      In a blender, combine the ice, banana, berries, yogurt,grapes, flaxseed, and coconut water. Blend until smooth. Pour the smoothie into 1 or 2 glasses and serve right away.

      Each recipe makes

      –

      servings

      25

      Breakfast

      Makes

      

      loaf

      / cup unsalted butter, at room temperature, plus

      more for the pan

      /4 cup all-purpose flour

      /4 cup whole-wheat flour1 teaspoon baking soda1 teaspoon salt

      / cup sugar

      2 large eggs

      1 cup very ripe mashed bananas (about 2 large bananas)

      /4 cup plain low-fat or whole milk Greek yogurt2 teaspoons pure vanilla extract

      Healthy-ish СКАЧАТЬ