Skinny-Size It. Molly Morgan

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СКАЧАТЬ flax oil, alternating, up to the top of the glass. Serve at once.

      Nutrition Facts (per serving)

      230 calories, 7 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 55 milligrams sodium, 30 grams carbohydrates, 4 grams fiber, 9 grams sugar, 15 grams protein

      TROPICAL MANGO OATMEAL

       Yield: 2 servings

      Before:

      Many oatmeal recipes contain added sugar, which delivers sweetness but is not nutrient rich.

      Skinny Shopping:

      Coconut milk is typically found in the baking section and the ethnic food section of the grocery store. Regular coconut milk is high in calories and saturated fat, so the Skinny choice is light coconut milk. Not only does it have a lighter calorie price tag, but it is also full of flavor. In general, the goal is to limit the amount of saturated fat in your diet, though research is finding that not all saturated fats are created equal. For example, the saturated fat in coconut milk is lauric acid, which doesn’t seem to adversely impact heart health.

      Skinny-Size It:

      To add sweetness to dishes, turn to fresh fruit. For example, this recipe derives its sweet taste from mango (a personal favorite), shredded coconut and light coconut milk, resulting in a tropical way to start your day. While the overall sugar content (14 grams per serving) is similar to that of plain oatmeal with a tablespoon of brown sugar, this recipe boasts 4 grams of fiber per serving, which is double the amount in plain oatmeal sweetened with brown sugar thanks to the mango. Plus, the mango provides immune-boosting vitamin A and vitamin C!

      Ingredients

      1 cup water

      ¹/₂ cup old-fashioned oats

      1 cup diced mango

      1 tablespoon shredded coconut

      ¹/₂ cup light coconut milk

      Directions

      1 Bring the water to a boil in a small saucepan over medium-high heat. Add the oats, reduce the heat to low and cook for 5 to 7 minutes, stirring frequently.

      2 Spoon the oatmeal into 2 serving bowls. Top each bowl with the diced mango, shredded coconut and coconut milk, and serve at once.

      Nutrition Facts (per serving)

      160 calories, 4.5 grams fat, 2.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 29 grams carbohydrates, 4 grams fiber, 14 grams sugar, 3 grams protein

      BRAN FLAX MUFFINS

       Yield: 12 servings (1 muffin each)

      Before:

      Store-bought muffins tend to be gigantic in size, and one muffin can have as much fat as you need for a whole day. In addition to their large size and fat content, they tend to be made with all-purpose white flour, which lacks fiber and other key nutrients.

      Skinny-Size It:

      Whole-wheat flour, flaxseed meal and wheat bran not only make a wonderful base for a muffin, but they also deliver fiber to help balance blood sugar levels and keep you feeling full! This muffin gains additional fiber from shredded carrots and apples and uses the Skinny swap of 4 egg whites, instead of 2 whole eggs.

      Skinny Tip:

      Flaxseed meal is made from flaxseeds, which are rich in omega-3 fatty acids and are high in fiber.

      Ingredients

      Nonstick cooking spray or 12 paper cupcake liners, for greasing or lining the muffin tin

      1 ¹/₂ cups whole-wheat flour

      1 cup brown sugar

      ³/₄ cup flaxseed meal

      ³/₄ cup wheat bran

      2 teaspoons baking soda

      1 teaspoon baking powder

      2 teaspoons ground cinnamon

      ¹/₂ teaspoon sea salt

      ³/₄ cup low-fat milk

      4 large egg whites, beaten

      1 teaspoon vanilla extract

      1 ¹⁄₂ cups shredded carrots

      2 medium McIntosh, Golden Delicious (or other varieties good for baking) apples, peeled, cored and shredded

      Directions

      1 Preheat the oven to 350°F. Coat the wells of a 12-cup muffin tin with cooking spray or line the wells with paper cupcake liners.

      2 In a large mixing bowl, combine the flour, brown sugar, flaxseed meal, wheat bran, baking soda, baking powder, cinnamon and sea salt, and mix thoroughly.

      3 Make a well in the center of the dry mixture. Add the milk, egg whites and vanilla, and stir until well combined.

      4 Fold in the shredded carrots and apples.

      5 Spoon the batter into the wells of the prepared muffin tin, so that each well is about three- quarters full.

      6 Bake for 15 to 20 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.

      Nutrition Facts (per serving)

      170 calories, 3 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 430 milligrams sodium, 32 grams carbohydrates, 6 grams fiber, 16 grams sugar, 6 grams protein

      WHOLE-WHEAT BLUEBERRY MUFFINS

       Yield: 12 servings (1 muffin each)

      Before:

      Many fruit muffins gain their sweetness from added sugar and have only a small amount of actual fruit. Plus they are typically made with all-purpose white flour.

      Skinny Swap:

      Buttermilk actually contains no butter, as it is basically the sour milk that results from the curdling of the milk proteins and can have 5–8 grams of fat, or more, per cup. Buttermilk is used frequently in baking. Rather than buying buttermilk, make your own. Simply mix together 1 cup of low-fat milk and 1 tablespoon of white vinegar. Let it sit for about 3 to 5 minutes, and the proteins will begin to curdle. This homemade buttermilk recipe results in only 2.5 grams of fat per cup.

      Skinny-Size It:

      By switching from all-purpose white flour to whole-wheat flour and adding lots of fruit to these muffins, you end up with 3 grams of fiber in each muffin. Additionally, the recipe relies on the natural sweetness of fruit, thus eliminating the need for much added sugar.

      Ingredients

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