The Cozy Spoon

Category: Healthy Recipes

  • Bariatric-Friendly Cranberry Muffins with Walnut Topping

    Bariatric-Friendly Cranberry Muffins with Walnut Topping

    Rediscovering the Joy of Baking

    After bariatric surgery, I really missed the flavors of holiday baking. Muffins used to be a favorite breakfast in my home, but traditional recipes felt off-limits. Then I found this cranberry muffin recipe that satisfies my cravings and fits my healthier lifestyle.

    Wholesome Ingredients for Healthier Muffins

    These healthy cranberry muffins are full of protein, lower in sugar, and topped with crunchy walnuts. The walnuts add a nice texture, so you can enjoy this treat without feeling guilty. Here’s what you’ll need:
    • 1 cup almond flour
    • ½ cup oat flour (or finely ground oats)
    • 1 tsp baking powder
    • ÂĽ tsp baking soda
    • 1 egg (or 2 egg whites)
    • ÂĽ cup unsweetened applesauce
    • 2 tbsp nonfat Greek yogurt
    • 2 tbsp sugar-free sweetener (like erythritol or monk fruit)
    • ½ tsp vanilla extract
    • ½ cup fresh or frozen cranberries (no added sugar)
    • 2 tbsp chopped walnuts (for topping)
    • Optional: ÂĽ tsp orange zest for brightness
    Optional enhancements:
    • Add 1 scoop (10–15g) unflavored protein powder to dry ingredients for a higher-protein version.
    • Add a pinch of salt to balance sweetness and deepen flavor.

    Simple Steps to Delicious Muffins

    Let’s get baking! Follow these simple steps for your high-protein, low-sugar muffins:
    1. Updated Method with Optional Adjustments
    2. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners.
    3. In a bowl, whisk together almond flour, oat flour, baking powder, baking soda, and (if using) protein powder, along with salt.
    4. In another bowl, mix egg, applesauce, yogurt, sweetener, and vanilla until smooth.
    5. Combine wet and dry ingredients; fold in cranberries gently. If the batter feels too thick, add 1–2 tbsp unsweetened almond milk.
    6. Spoon batter into muffin cups (Âľ full).
    7. Top with chopped walnuts.
    8. Bake 15–18 minutes, until golden and a toothpick comes out clean.
    9. Let the mixture cool in the pan for 5 minutes, then transfer it to a rack.
    Tip: Almond flour can burn on the edges, so it’s best to bake these muffins on the middle rack.
    If you want more protein, add a scoop of unflavored protein powder to the dry ingredients. If the cranberries taste too tart, try mixing them with a little sweetener.

    NUTRITIONAL INSIGHT

    Your nutritional claims are accurate. This recipe is high in protein, low in sugar, and fits well within bariatric guidelines.
    Estimated per muffin (makes 8–10):
    • Calories: 140–160
    • Protein: 8–10g
    • Carbs: 7–9g
    • Fat: 8–10g
    • Sugar: <2g (using erythritol)
    These muffins are safe and filling for post-surgery meal plans. They work well for breakfast, snacks, or dessert.
    These muffins are low in carbs, high in healthy fats, and gentle on digestion, which makes them great for post-bariatric breakfasts. They go well with coffee, tea, or a spoonful of Greek yogurt for a balanced, high-protein start to your day.
    Storage:
    • Fridge: 5 days in an airtight container
    • Freezer: Up to 2 months. Reheat gently in the microwave for 15–20 seconds.
    I encourage you to share photos of your muffins or your favorite bariatric-friendly baked goods on Pinterest or Instagram. Let’s inspire others in their journey towards a healthier lifestyle!

    Rediscovering the Joy of Baking

    After undergoing bariatric surgery, many of us find ourselves missing the joyful flavors of holiday baking. Muffins were a beloved breakfast treat in my household, but the thought of indulging in flour-filled, sugary delights became a daunting challenge. That was until I discovered this bariatric-friendly muffin recipe for cranberry muffins that not only satisfies my cravings but also aligns with my healthier lifestyle!

    Wholesome Ingredients for Healthier Muffins

    These delicious, healthy cranberry muffins are packed with protein, lower in sugar, and feature a delightful walnut topping. The crunchy texture of walnuts elevates the experience, making it a treat to enjoy without the guilt. Here’s what you’ll need:

    • 1 cup almond flour
    • ½ cup oat flour (or finely ground oats)
    • 1 tsp baking powder
    • ÂĽ tsp baking soda
    • 1 egg (or 2 egg whites)
    • ÂĽ cup unsweetened applesauce
    • 2 tbsp nonfat Greek yogurt
    • 2 tbsp sugar-free sweetener (like erythritol or monk fruit)
    • ½ tsp vanilla extract
    • ½ cup fresh or frozen cranberries (no added sugar)
    • 2 tbsp chopped walnuts (for topping)
    • Optional: ÂĽ tsp orange zest for brightness

    Simple Steps to Delicious Muffins

    Let’s get baking! Follow these simple steps for your high protein low sugar muffins:

    1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
    2. In one bowl, whisk together the almond flour, oat flour, baking powder, and baking soda.
    3. In another bowl, mix the egg, applesauce, yogurt, sweetener, and vanilla until smooth.
    4. Combine the wet and dry ingredients, folding in the cranberries gently.
    5. Spoon the batter into the muffin cups, filling about Âľ full.
    6. Sprinkle the chopped walnuts on top of each muffin.
    7. Bake for 15-18 minutes, or until golden and a toothpick comes out clean.
    8. Allow to cool completely before serving.

    For extra protein, consider adding a scoop of unflavored protein powder to the dry mix. If you find the cranberries too tart, mixing them with a pinch of sweetener works wonders!

    These muffins are not only low-carb and high in healthy fats, but they are also gentle on digestion—making them ideal for post-bariatric breakfast ideas. Pair them with a warm cup of herbal tea or some Greek yogurt for an added protein boost!

    I encourage you to share photos of your muffins or your favorite bariatric-friendly baked goods on Pinterest or Instagram. Let’s inspire others in their journey towards a healthier lifestyle!

  • Bariatric-Friendly Kale Apple Slaw Salad Recipe

    Bariatric-Friendly Kale Apple Slaw Salad Recipe

    Finding Joy in Crunchy Salads

    Hi! I’m Valerie. I used to find cooking a bit overwhelming, just like some of you might. After my bariatric surgery, I wanted salads that were crunchy and refreshing but still filling. That’s how I came up with this kale apple slaw salad. It’s full of flavor, easy to make, and works well for a bariatric-friendly diet.

    Ingredients for Deliciousness

    To whip up this healthy kale apple slaw, you’ll need:
    • 3 cups chopped kale (massaged to soften)
    • 1 small apple, thinly sliced or julienned
    • ½ cup shredded carrots
    • ÂĽ cup thinly sliced red cabbage
    • 2 tbsp sunflower seeds or sliced almonds
    • 2 tbsp nonfat Greek yogurt
    • 1 tbsp apple cider vinegar
    • 1 tsp honey or sugar-free sweetener (optional)
    • 1 tsp Dijon mustard
    • Salt and pepper to taste
    Optional additions for variety:
    • 1 tsp chia seeds or pumpkin seeds for extra fiber.
    • A few cranberries (sugar-free) for a sweet-tart pop (optional for those further out from surgery).

    Simple Steps to Prepare Your Salad

    Follow these easy steps to create a fresh bariatric meal:
    1. Massage the kale with a pinch of salt until tender.
    2. After massaging the kale, pat it dry lightly to prevent the dressing from thinning.
    3. In a small bowl, whisk together the Greek yogurt, apple cider vinegar, mustard, and honey.
    4. Toss the kale, apples, carrots, and cabbage with the dressing until well coated.
    5. Sprinkle with sunflower seeds or almonds before serving.

    Tips and Nutritional Benefits

    For added protein, consider topping your salad with grilled chicken or chickpeas. Want a brighter flavor? Lemon juice is a great alternative to vinegar. This salad keeps well in the fridge for up to 2 days, making it a perfect choice for easy post-bariatric lunches. Moreover, it’s high in fiber and vitamins and supports digestion while keeping you full!

    Serving Suggestions

    Enjoy this salad chilled as a side dish or light lunch. Pair it with grilled chicken or salmon for a complete, low fat high protein meal!

    STORAGE

    This salad stays fresh in the fridge for up to 2 days, making it great for meal prep.
    Stays crisp when stored undressed; you could note this tip for readers:
    Store the dressing separately and toss right before serving for the best crunch.

    Share Your Creations!

    I’d love to see your versions of this bariatric-friendly salad recipe! Please share your culinary delights on Pinterest or Instagram and tag your healthy creations. Let’s inspire each other to enjoy tasty and nutritious meals!