Fit Banana Oatmeal Muffins with Coconut Oil and Honey

Fit Banana Muffins with Coconut Oil and Honey | Mimi's Fit Foods

I love me some goooood banana bread!  However, nutritionally I hate that banana bread is essentially “cake” since it’s made with oil and sugar (which again, is why it tastes so darn good!).  I had a couple of bananas that had spotted and gone more ripe than we care to eat, so I went on a major search to find me a tasty AND healthy banana muffin.  With a few adaptations, I definitely came up with a winner!  I mean, looking at this picture at this very moment has me salivating.

These muffins are made with coconut oil (instead of butter or vegetable oil) and are sweetened with honey (as well as the natural sweetener you get from the bananas).  There’s something about that coconut oil that adds an extra subtle sweetness as well.

Of course, I didn’t have a “typical” banana muffin sitting right here to compare with, but I don’t think I would even hesitate to choose this muffin over the other.  They are SOOOOO good.  The oatmeal helps boost the texture, and they are super moist.

The only regret I have is that I didn’t double (or triple) the recipe.  I totally could have frozen the extra muffins and had them available at the drop of a hat.  Next time . . . next time!

Fit Banana Muffins with Coconut Oil and Honey - Mimi's Fit Foods

Fit Banana Oatmeal Muffins with Coconut Oil and Honey
Adapted from Beauty and Bedlam

1 1/2 cups whole wheat flour (I used white wheat)
1 cup rolled oats
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 egg, beaten
1/2 cup unsweetened vanilla almond milk
1/3 cup coconut oil, melted (organic extra virgin tastes best)
1/2 cup honey
2 ripe bananas, mashed (about 2/3 cup)

Preheat oven to 400 degrees. Stir together oats, flour, baking powder, baking soda, and salt. Mix egg, milk, oil, honey and mashed banana together well. Add this mixture to the dry ingredients. Gently stir until moistened. Fill greased muffin pans 2/3 full (evenly dividing batter amongst 12 muffins). Bake for 12-15 minutes, or until golden brown.

Serves 12.

Nutritional Information Per Muffin
Calories:  190
Protein:  3.6g
Carb:  30.3g
Fat:  7.5g (5.7g = Sat.)
Fiber:  2.9g
Sugars:  13.3g (Mostly from Honey and Bananas)

Lucky Lime Creamy Protein Shake

Lucky Lime Creamy Protein Shake | Mimi's Fit Foods

Oh man!  I might be a little biased because of my love for anything citrus-flavored, but this shake seriously made my day yesterday!

I wanted to bring you another healthy  “green” recipe that you can use on St. Patrick’s Day and this is what I decided on.  I had originally hoped to make something with mint, but when this idea entered my mind . . . . I couldn’t let it go!  I’m yearning for warm, summer weather and this shake just might have given me a taste of it.  It’s SO refreshing!  We had a nice 55ish-degree day yesterday that was filled with sun.  After making this shake, I put the babe in the stroller, walked to the park (without a jacket, mind you), and sipped this the whole way there.  Sunshine, a creamy lime shake, and a happy toddler going down the slide . . . . I think summer is coming!  I’m totally feeling lucky about that and this shake definitely  helped!

This shake comes out with a slightly green hint.  If you really want it to look more green, add a drop or two of green food coloring.  Feel free to make this on your St. Patrick’s Day.  It will definitely bring out the fun mood of the holiday and it might even make you feel like it’s summer for a day.  Worked for me!

Lucky Lime Creamy Protein Shake

1 scoop vanilla protein powder (100 Calories, 15g Protein)
1/2 cup unsweetened Almond Milk
sweetener, to taste (I used 2 packets Stevia)
fresh juice from 2 limes
zest from 1-2 limes
1/2 cup plain 0% Greek yogurt
1/2 cup low fat cottage cheese
ice, to desired consistency
1-2 drops green food coloring, optional

Put all ingredients in a blender or food processor and blend until smooth.

Serves 2.

Nutritional Information Per Shake
Calories:  200.5
Protein:  29.3g
Carbs:  12.7g
Fat:  3.8g (1.3g = Sat.)
Fiber:  2.1g
Sugars:  7.7g

Roasted and Crispy Parmesan-Cauliflower Poppers

Cauliflower Poppers | Mimi's Fit Foods

These are a “fun” way to eat your veggies!

I love roasted cauliflower, but I thought this would be a fun and different way to make it as well.  My little munchkin loves to “dip” her food, so I figured she would fall in love with these little “Cauliflower Nuggets” without even thinking twice.  I was totally right!

The panko gives these a nice crispy crunch.  I toasted the panko beforehand because it’s not super awesome to brown itself in the oven.   And, well . . . I think the parmesan cheese is definitely a no-brainer when it comes to cauliflower.  I used egg whites to get the panko to stick and that worked like a charm . . . plus it added a nice protein factor to the end result.

You can serve these with a variety of sauces/dips.  I recommend Simple MarinaraFit Ranch DipSpicy Chipotle White Bean Hummus, or Fresh Garden Salsa.

When you create your “breading station” you’ll find that there will be a little bit of leftover ingredients with each step (flour, eggs, breadcrumbs).  I prefer it this way so that I’m not struggling to get everything coated.  That being said, the nutritional information is based on what I actually used (not what the recipe suggests).

We had these for a snack the other afternoon and we ate them all!  My babe couldn’t even wait for me to finish taking pictures before she started dipping.  Now . . . go surprise yourself and/or your kiddos with these addictive, yes addictive, Cauliflower Poppers!

Eat Cauliflower Poppers | Mimi's Fit Foods

Roasted and Crispy Parmesan-Cauliflower Poppers

12 oz bag cauliflower florets, cut into small, bite-size “popper” pieces
1 cup panko breadcrumbs
1/2 cup grated parmesan cheese
pinch paprika
pinch salt
pinch black pepper
1/4 cup whole wheat flour
3 egg whites
cooking spray, optional

Preheat oven to 425 degrees.  Prepare baking sheet by lightly spraying with cooking spray, or by placing a silicone mat on sheet.

Toast your panko breadcrumbs by heating a medium-sized skillet over medium heat.  Constantly stir breadcrumbs until they start to brown (approximately 3-7 minutes).  Place toasted breadcrumbs in a gallon-sized ziplock bag and add the parmesan, paprika, pepper, and salt.  Set aside.

Continue to set up your breading station by adding the flour to another gallon-sized sip lock bag.  Set aside.  Beat the egg whites in a large bowl and set aside.

To bread, lightly spray cauliflower pieces with cooking spray (this may not be necessary if your pieces are still a little wet from washing).  Add cauliflower pieces to the bag with flour and very gently shake to coat the pieces well.  Next, add the floured pieces to the bowl with the beaten eggs and toss the pieces to coat with egg.  Next, add the pieced to the bag with the panko/parmesan mixture, and again, gently shake to coat the pieces well (I added my egg-coated cauliflower in two phases).  Take the coated pieces out and place on prepared baking sheet in a single layer (no over-lapping).

Place cauliflower in heated oven and roast for 20-25 minutes, or until cauliflower is tender (I roasted mine for 23ish minutes).

Remove from oven and serve with dipping sauce of your choice.  (I recommend Simple Marinara, Fit Ranch Dip, Spicy Chipotle White Bean Hummus, or Fresh Garden Salsa).

Serves 4.

Nutritional Information (Per Serving)
Calories:  123.8
Protein:  8.4g
Carbs:  18.2g
Fat:  2.6g (1.4g = Sat.)
Fiber:  3.4g
Sugars:  0.1g

Coconut Infused Vanilla Muffins

Coconut Infused Vanilla Muffins - Mimi's Fit Foods

These are glorious!  They are soft, fluffy, and contain both hints of coconut and vanilla.  The dusting of cinnamon on top adds the perfect finishing touch.

And . . . well, if you’re looking to use up some of that leftover coconut milk that’s lingering in your fridge, this recipe is a fabulous idea!   (It seems like most recipes that call for coconut milk rarely use the entire can!)

We are BIG fans of coconut oil and coconut flavor in my house.  So, I was pretty darn sure we were going to LOVE these muffins.  That being said, the coconut is not overwhelming here, but offers nice subtle notes that leave you completely satisfied.  I use organic extra virgin coconut oil because it has a stronger coconut flavor and it’s a tad bit better for you than other forms of coconut oil.  (If you’re looking for less coconut flavor, then use one that’s not organic and not extra virgin . . . but please make sure it’s non-hydrogenated as you’ll still want the health benefits of using the coconut oil.)

Now, let me just clarify that these muffins are not perfect from a nutritional stand point.  However, they are healthier than most traditional muffins.  They have less sugar, use a healthier fat, and more than half of the flour is whole wheat.  I realize we are all at different places in our health journeys.  For some, these could be the healthiest muffins you’ve made in years.  For others, these might be considered a treat/dessert.  Either way, I think these can find a way into the hearts of many of you, and luckily they are much more heart-healthy than the typical muffin (or donut, or pop-tart, or other crazy breakfast option you might grab).

Coconut Infused Vanilla Muffins
Adapted from Mel’s Kitchen Cafe

2 large eggs
1/2 cup canned light coconut milk
1/2 cup lowfat buttermilk
1 1/2 teaspoons vanilla extract
1/2 teaspoon coconut extract
6 tablespoons coconut oil, melted
1 1/4 cups white whole wheat flour
1 cup unbleached all-purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup plus 2 tablespoons sugar
Cinnamon and sugar for dusting

Preheat the oven to 350 degrees and lightly grease a 12-cup muffin tin with nonstick cooking spray (or you can line them with paper liners).

In a medium bowl, whisk together the eggs, milks, vanilla extract, coconut extract and coconut oil.

In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, salt and sugar. Make a well in the center of the dry ingredients and pour in the wet ingredients.

Using a wooden spoon or rubber spatula, stir the batter together until just combined. Don’t over mix or the muffins will be tough and dry. It only takes a few stirs to incorporate the batter well enough. The batter will be lumpy and that is ok.

Divide the batter evenly among the prepared muffin tin. Sprinkle lightly with cinnamon and sugar.

Bake for 16-20 minutes until a toothpick inserted into the center of a muffin comes out dry or with a few moist crumbs. Don’t over bake.

Serve warm or at room temperature.

Serves 12.

Nutritional Information (Per Serving = 1 Muffin)
Calories:  205.4
Protein:  4.1g
Carbs:  28.6g
Fat:  8.8g (7g = Sat.)
Fiber:  1.8g
Sugars:  11.3g

Berry Heart Skewers

Berry Heart Skewers1 - Mimi's Fit Foods

Since Valentine’s Day is in two days, I thought I would share a fun and easy idea into the mix.  These Berry Heart Skewers are so EASY, but beyond that I think they are so super adorable.

There’s not a real recipe that goes with this post as it’s more of a simple method to ensure you get a heart shape out of your strawberries.  It’s pretty simple since strawberries already come in a shape that resembles a heart.

All you do is core the strawberries.  Then, taking a paring knife, simply cut a v-shape out of the top of the berry.  I  cut one slant down, and then I make my other cut on the opposite side.  I found that the strawberries look best if the cut is not too deep.

That’s it!  You can skewer them however you wish.  I thought the addition of blueberries was way fun and festive.

Berry Heart Skewers - Mimi's Fit Foods

You can put these out as a snack for the kids, put them in your hubby’s lunch, or you can have them as a side dish for dinner or lunch.

My sweet little toddler has been enjoying them with her PB&J for lunch!  And, because it’s Valentine’s week . . . her PB&J is shaped like a heart too (using a cookie cutter).

Berry Heart Skewers with Heart PB&J - Mimi's Fit Foods

Most importantly, I hope you have a love-filled Valentine’s Day!

Spicy Chipotle White Bean Hummus

Spicy Chipotle White Bean Hummus - Mimi's Fit Foods

Here’s another great recipe for game day!  I absolutely love the smokiness of chipotle peppers.  And, guess who loves them even more?  My hubby!  If I make anything with chipotle peppers in it, I’m bound to get all kinds of compliments for my kitchen craftiness.

This hummus is excellent.  I like hummus, but sometimes I find it to be a bit bland.  Not this one!  This one has a fabulous little kick from the chipotle peppers and the smokiness is enhanced by the cumin.  It’s a hummus with a Mexican twist.  Awesome!

It seriously takes all of 5 minutes to whip up, and it’s oh-so-good!  Add this to your healthy game day line-up. You won’t be mad about it.

Spicy Chipotle White Bean Hummus
Slightly Adapted from Damn Delicious

1 (15-ounce) can cannelloni beans (white kidneys), drained and rinsed
1-3 chipotle peppers in adobo sauce (the more you use, the “hotter” it gets)
2 cloves garlic
2 tablespoons lemon juice
1 teaspoon cumin
1 teaspoon chili powder
1/4 cup plus 2 tablespoons extra virgin olive oil

In the bowl of a food processor, combine cannellini beans, chipotle peppers, garlic, Meyer lemon juice, cumin and chili powder.  With the motor running, add olive oil in a slow stream until emulsified.

Serve with pita bread, crackers, chips, or veggies.

Serves 12.

Nutritional Information (Per Serving = 2 Tablespoons) 
Calories:  86
Protein:  1.9g
Carbs:  5.4g
Fat:  7.1g (1g = Sat.)
Fiber:  1.6g
Sugars:  0.2g

Banana and Oatmeal Cookie Bites (Two or Three Ingredients Only!)

Banana & Oatmeal Snack Bites - Mimi's Fit Foods

Okay folks!  This is the easiest recipe ever.  When I saw a version of it, I knew I had to give it a go (plus it was in Oprah’s magazine and it seems like EVERYONE trusts Oprah when it comes to what is best – haha).  I figured if these babies really did turn out to be snack-worthy, then I knew I found myself a winner.  I mean, we’re talking 15 minutes from start-to-finish and 12 of those minutes are baking time.

Winner.  I’m telling you; these win in my book.  I whipped these up in the afternoon for a little “cookie” snack for me and my sweet toddler and we BOTH loved them.  All it took was mashing two ripe banana and adding oats to them.  Done!  Before baking, I decided that I wanted some peanut butter in them.  Why?  Because I LOVE peanut butter and I’m always trying to sneak protein in my little babe’s food.  Thus, I added some PB2 to the mixture.  (Have you ever heard of PB2?  It’s awesome.  It comes in a powder form and it has 85% less fat than regular peanut butter . . . making the calorie count much less.  That being said, it adds great PB taste to smoothies and other things . . . like these cookie bites.)  If you want the peanut butter taste and you don’t have PB2 and you don’t want to buy any, then you can substitute 1/4 cup of peanut butter instead (however, keep in mind that 1/4 cup PB = 360 calories, where 2 Tablespoons of PB2 = 45 calories).

These turned out great and Baby Evie and I were thrilled to eat these little cookie bites for our afternoon snack.  In fact, she had NO patience to wait for me to snap a picture of them so she ate one right off the plate beforehand.  And, while I was snapping pictures I had to keep telling her, “no touchies.”  As soon as I was done I told her she could have another one and she waited all of .01 seconds to go in for the grab!

If you’re looking for a way to get some healthy eats into your kiddos, give these a try!  They’ll get bananas and oats for a snack without all the extra sugars and fats.  TOTALLY great!  I also think these would make great pre-workout or post-workout snacks.

Cookie anyone?

Banana and Oatmeal Snack Bites - Mimi's Fit Foods

Banana and Oatmeal Snack Bites
Adapted from Foodlets Via Oprah Magazine

2 very ripe bananas (brown spotted ones)
1 cup old-fashioned oats
2 tablespoons PB2 (optional)

Preheat oven to 350 degrees F.  Prepare baking sheet with a non-stick silicone liner or parchment paper.

Mash the bananas with a fork, add the oats plus PB2 (if using). Once it’s all incorporated, using a cookie scoop (1 1/2 tablespoon size) drop balls on the baking sheet and press down (like peanut butter cookies but without the fork). Bake for 12 minutes.

Makes 10 Cookies.

Nutritional Information (Per Cookie with PB2)
Calories:  55.6
Protein:  1.8g
Carbs:  11.3g
Fat:  0.8g (0g = Sat.)
Fiber:  1.6g
Sugars:  3.2g (all natural sugars, of course)