Tag Archives: apple

Apple Cornmeal Protein Muffins

4 Apr

I’ve been doing a lot more cooking that revolves around running nutrition. I have to consume more carbs, more protein and more fat…and I love it! I’m always hungry and always thinking about food. So I really have no problem working more food into my daily diet. As I train for my upcoming half marathon, I continue to eat as unprocessed as possible, eliminating chemicals and additives. But I’m always looking for ways to add carbs, protein, and fat. On those short run days, that’s pretty easy to accomplish. But on long run days, replenishing those calories can be challenging.

Apple Cornmeal Protein Muffins | xtinaluvspink.wordpress.com

While I’m hungry all the time, I can only fill my stomach so much. Which is why nutrient-dense foods are a must-have. And thus, I present these apple cornbread protein muffins! They’re full of protein, healthy carbs, and plenty of fiber. They’re also vegan, gluten free, oil free, and free of refined sugars. So, kind of the perfect snack or breakfast. Oh, and they’re completely moist, with a bit of crunch to them thanks to the cornmeal. Naturally sweetened, these muffins will hit the spot any time of day.

Apple Cornmeal Protein Muffins | xtinaluvspink.wordpress.com

Make these scrumptious muffins for a week’s worth of breakfast, an easy snack pre- or post-workout, or just a healthy treat to enjoy when you want something on the sweeter side. Throw a few in the freezer to pull out when you need to refuel after a hard workout (just toss into a 350-degree oven for a couple minutes to warm up from a frozen state).

Apple Cornmeal Protein Muffins

Makes 12 muffins

  • 2 large apples, shredded
  • 1 C nondairy milk + 1 tsp lemon juice (to curdle)
  • 2 flax eggs (or two large eggs if not vegan)
  • 1 tsp vanilla
  • 1 tbsp honey or maple syrup
  • 1 C cornmeal, medium ground is best
  • 1/2 C oat flour (note: measure after grinding oats into flour!)
  • 1/2 C vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cream of tartar
  • 1/2 tsp sea salt
  • 1 tsp ground cinnamon
  • Optional: 12 walnut halves

Preheat oven to 350. Line a rimmed baking sheet with foil and spread the shredded apple in a single layer. Let dehydrate in the preheating oven for 5 minutes. This will help reduce some of their moisture.

In a large measuring cup, combine the milk and lemon juice. Let sit 5 minutes to curdle. Then add the flax or chicken eggs, vanilla, and honey/maple syrup. Whisk to combine.

In a large bowl, whisk together the cornmeal, oat flour, protein powder, baking powder & soda, tartar, salt, and cinnamon. Pour the liquid mixture over the dry mixture and whisk again, making sure to combine well so as to hydrate the cornmeal and oat flour. Fold in the shredded apple.

Spray 2 silicone muffin molds with olive oil PAM; place molds on a large baking sheet. Scoop batter into the molds, filling to the top – these will not rise very much. Press a walnut half into the top of each muffin, if desired.

Bake at 350 for 20 minutes. Then, turn off the oven and let sit inside another 2 minutes with the door closed. Remove from the oven, and transfer silicone molds to a cooling rack. Let sit 10-15 minutes and then carefully pop out the muffins to let cool completely on the rack. Enjoy warm, or store, cooled, in an airtight container in the fridge up to 4 days. These can also be frozen for up to 3 months!

Apple Cornmeal Protein Muffins | xtinaluvspink.wordpress.com

Linking up with Running on Happy & The Fit Foodie Mama, and Confessions of a Mother Runner & A Whisk and Two Forks for #MeatlessMonday! Also linking up with Running in a Skirt for Best of the Blogs!

Whole Wheat Apple Pannekoek (Dutch Pancake)

11 Jan

When I studied abroad in Germany 6 years ago (!), my new friends and I traveled around Europe as much as we could. One long weekend, my friend Lisa and I took a train trip to visit Luxembourg, Brussels, and Amsterdam. There was so much food, fun, and adventure, I’ll never forget those four days. One of the best foods we had in Amsterdam was the Pannekoek – a super thin baked pancake topped with either savory or sweet items. Never having eaten one before, we sought out a restaurant that specialized in these thin pastries and each enjoyed a massive lunch.

Years later, with apples on the counter that needed to be used, the idea struck me to make a healthy, sweet version of the Dutch dish. Using whole wheat flour, coconut oil, reduced sugar and some molasses, this Pannekoek is perfect for a lazy Sunday morning, or even to serve to guests for brunch. Plus, you can have this on the table 20 minutes after you’ve begun.

Whole Wheat Apple Pannekoek | xtinaluvspink.wordpress.com

Whole Wheat Apple Pannekoek, adapted from Dulce Dough
Serves 2-4

  • 1.5 tbsp coconut oil
  • 3 eggs
  • 1/8 tsp sea salt
  • 1/2 C whole wheat flour
  • 1/2 C non-dairy or skim milk

For the filling:

  • 1 tbsp coconut oil
  • 2 medium apples, sliced and quartered
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 dash ground cloves
  • 2 tbsp organic sugar
  • 1/2 tbsp dark molasses

Preheat oven to 425°. Add the 2 tbsp of coconut oil to a pie plate or oven safe skillet. Let the oil melt in the oven while it heats up.

Beat the eggs and whisk in the salt, flour, and milk. Once the oven is preheated, carefully pour the batter into the oiled hot pie plate. Bake for 15-18 minutes on the middle rack, making sure there’s enough room for the pancake to rise up the edges and not hit the grate above.

While that bakes, cook the filling. Heat 1 tbsp coconut oil in a skillet over medium heat. Mix together apples with spices and sugar in a small bowl. Pour into the hot skillet and drizzle with molasses. Stir well and cook until the syrup reduces down and the apples become tender.

Whole Wheat Apple Pannekoek | xtinaluvspink.wordpress.com

Once the Pannekoek is cooked, remove from the oven and pour in the cooked apples. Slice into 4 pieces and serve hot!

Whole Wheat Apple Pannekoek | xtinaluvspink.wordpress.com

Whole Wheat Apple Pannekoek | xtinaluvspink.wordpress.com

What’s a favorite dish from your international travels? Have you ever eaten or cooked a Pannekoeken?

Healthy Apple Dump Cake

22 Nov

This month’s Recipe Redux theme is “food memories” for which we are grateful. Most of my best (and some worst) memories have food associated with them. Homemade lasagna, garlic bread, salad and cake were served every single birthday to a party of my family. I was always grateful to spend my special day with the people who loved me so much, enjoying a meal made specifically for the occasion. But I’m not making lasagna for you today. Today is a different memory, which I’ve made healthy. I hope you enjoy it!

Since kindergarten, I have an active Girl Scout. Yep – I sold cookies to the neighbors, earned badges and patches, did a ton of crafts, and even earned the Girl Scout Gold Award in my senior year of high school. As an adult, I volunteer my time at Girl Scout activities, and led a girls at day camp for years. More importantly, I’m grateful for all that Girl Scouts has done for me – being a member and now volunteer, I’ve gained many important life skills, professional abilities, lifelong friends and even some forms of cooking!

In fact, day camp is where I learned many unconventional cooking techniques: making s’mores in a foil-lined box, cooking mini cakes in orange peels, making lasagna in a dutch oven surrounded by hot coals, stirring up “bug juice” for us to drink, and even baking dump cake over a fire!

Healthy Apple Dump Cake | xtinaluvspink.wordpress.com

In its simplest form, dump cake is just that: a few sweet ingredients dumped into a pot and baked. Boom, done. A perfect solution for when you’re out camping and craving something warm & sweet. Unfortunately, it’s also very unhealthy. Traditionally made with boxed cake mix, canned pie filling and a stick of butter, there are all sorts of chemicals, fat and sugars involved.

A homemade whole wheat cake mix ensures no added chemicals or preservatives, while increasing the healthy side at the same time. Stovetop pie filling will taste fresh, instead of “tinny,” and you can easily adjust the sweetness level. And replacing the stick of butter with just few tablespoons of coconut oil is an obvious health boost – less fat overall, and only good fats used!

So let’s leave the traditional dump cake for actual camping, and whip up this healthier version at home. Your family will thank you.

Healthy Apple Dump Cake 

Serves 10-12

Apple Filling, adapted from Inside BruCrew Life 

  • 7-8 apples, peeled, cored and diced
  • 2 tbsp lemon juice
  • 1/2 C cornstarch
  • 1/2 C organic brown sugar
  • 1/2 C maple syrup (or honey if not strictly vegan)
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt
  • 4 C water

Whole Wheat Cake Mix, adapted from Your Cup of Cake

  • 2 1/2 C whole wheat pastry flour
  • 1 1/2 C organic cane sugar
  • 1 tbsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 C powdered milk (non-dairy of choice)

To Assemble:

  • 4 tbsp coconut oil, melted
  • 1/2 C walnuts or pecans, chopped (optional)

Let’s start with the apple filling. The cooking portion is pretty easy, but it takes some time to come together. First, peel and chop your apples. This took me about 20 minutes for all 8 apples. Keep them in a bowl with the lemon juice as you progress.

In a large pot, mix together the sugar, cornstarch, cinnamon, nutmeg and salt. Stir in the syrup and water. Bring to a boil and cook for 2 minutes, stirring constantly.

Stir in the apples and bring back up to a boil. Cover with a lid, reduce heat to medium-low and let cook for 13 minutes.

Healthy Apple Dump Cake | xtinaluvspink.wordpress.com

Remove from the stove, take off the lid, and let the apple filling cool completely, about two hours. The sauce will thicken in this time.

Healthy Apple Dump Cake | xtinaluvspink.wordpress.com

As for the cake mix, combine all dry ingredients in a large bowl, whisking together to avoid clumping. Confession: I used powdered dairy milk in this mix, but any non-dairy variety will work just as well!

Now to put it all together! Preheat oven to 350. Grease a 9×13″ baking dish with olive oil spray or melted coconut oil.

Dump cooled apple filling into the pan. Sprinkle the whole wheat cake mix evenly on top to cover completely. Drizzle melted coconut oil all over the top of the cake mix. Sprinkle chopped nuts all over as well, if using.

Bake at 350 for 45-60 minutes, uncovered. Place a large baking sheet on the rack below the cake, to catch any bubbled-over apple gooeyness. Let cool 10-15 minutes before serving and devouring.

Not the most aesthetic cake, but it tastes SO good!

Not the most aesthetic cake, but it tastes SO good!

Serve hot with ice cream, whipped cream, or as-is! This also tastes amazing as cold leftovers the next day. Simply store any remaining dump cake in the fridge, covered with foil.

(Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.) 

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