Healthy Snacks

Snacks can be difficult. Since starting this internship, I’ve had to pack so.much.food to keep me energized throughout the day. To keep metabolism up and keep yourself running on healthy fuel, having healthy snacks around is a must.

Snacks aren’t just for healthy grazing during school or work, they can also be great to keep cravings down during holiday parties. Holiday parties at work are common this time of year, and there are usually leftover goodies! Munching on a healthy snack can keep you from turning towards the Christmas cookies or donuts in the break room.

Healthy snacks are also great to enjoy before going to a party with friends or family because it can help keep you from eating too much at the party. Here are some things I like to munch on or keep in a lunch bag near my desk for when I become ravenous and need a little boost:

during the holidays:

apples – these are in season!
hearty cranberry muffins

cranberry muffins 1

granola bars with a little extra protein, like Luna Bars or Kind Bars
spiced nuts

spiced nuts 3

Also, be sure to check out these healthy snacks! These range from snacks for kids, snacks at work, to vegan snacks! YES, vegan snacks are delicious. See the hummus and veggies below!

any time of the year:

hummus & veggies

hummus veg

grapes
celery with peanut butter
popcorn
fruit and yogurt parfait

parfait

banana with peanut butter
cheese stick
handful of plain nuts

nuts

In the end, try to keep snacks light (200 calories or under) and healthy! Try a fruit and maybe add some protein for increased satiety. Remember, snacks keep you energized until your next meal, they can help keep your blood sugar stable, and they are great for metabolism. Go pack a snack to take tomorrow, your body will thank you!

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Hearty Cranberry Muffins

Happy Thanksgiving!

What is your favorite part about Thanksgiving? Is it the lazy coffee drinking or the sleeping in? Is it cooking with your family or stuffing your face with turkey?

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The holidays are fun because everyone is jolly. Technically, Thanksgiving is the pre-jolly. The last calm before the holiday storm.

It’s a time to be thankful. I have a LOT to be thankful for this year. My family. My husband. My friends. My fur child, Carib. My internship. We have a beautiful apartment, I’ve finally figured out how to coupon and meal prep, and my husband makes a mean latte in the mornings. It’s a good life.

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So, I made you something. I know your menu is probably planned out and probably has been for the last month, but I wanted to share with you these cranberry muffins just in case.

They’re really good. They’re hearty but in a subtle way. They have WHOLE cranberries in them, which means there is an explosion of flavor every other bite.

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I really recommend that you make them if you have extra time or want something a little bit healthy and hearty this Thanksgiving. Here are a couple other easy Thanksgiving recipes, if you’re really behind this year. No judgment, promise.

PUMPKIN DEVILED EGGS

pumpkin deviled eggs 1

CRANBERRY PEAR SALAD WITH CANDIED ALMONDS

candied almonds 4

HONEYCRISP SPINACH SALAD WITH PECANS AND CRANBERRIES

honeycrisp salad 2

AUTUMN STUFFED APPLES

stuffed apples 4

APPLE CIDER SANGRIA

apple cider sangria 3

Hearty Cranberry Muffins

1 c all-purpose flour
1/3 c whole wheat flour
2 tsp baking powder
1/2 tsp cinnamon
1/8 tsp nutmeg
1 egg, room temperature
3 tbsp brown sugar
1/2 c milk
2 tbsp canola oil
2-3 tbsp unsweetened applesauce
3/4 tsp vanilla extra
1 c whole, fresh cranberries

  1. Preheat oven to 425°F.
  2. Combine flours, baking powder, cinnamon, and nutmeg in a large bowl with a whisk.
  3. In a separate bowl, whisk egg, brown sugar, milk, canola oil, and vanilla.
  4. Add wet ingredients to dry ingredients and combine with a spoon. Add in cranberries.
  5. Grease 6-7 muffin tin slots and spoon muffin mixture into muffin tin.
  6. Bake at 425°F for 5 minutes and then reduce to 375°F and bake for another 10-12 minutes or until a toothpick comes out clean.

1 Kaylie Signature

Healthy Pumpkin Chocolate Chip Muffins

I blogged three months ago today. THREE.

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But I am coming back with a passion. Seriously this time. I am. I am in my dietetic internship and I work on my preceptor’s blog frequently, so it has motivated me to come back to my blog.

Oh, and did you notice a name change? Skinny Muffin has become Kayl Chips. See, my name is Kaylie, and kale chips are much more relevant to my life and the way I eat. I’m really not that good at baking. I’m much better at cooking. The name is also in relation to the fact that our cat, Caribou, is often called Carib Chip, and then I’m Kayl Chip. So, it works.

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The ironic thing is, though, that as soon as I change the name to Kayl Chips, I make muffins. Hah! Oh well.

So anyway, about these muffins. Guys, they’re delicious. I halved the sugar and I did way more spices than it called for (even though they recommended it) and they’re really good. I also did the ‘reducing the temperature’ trick. I’m not sure if it works in muffins, but it works in cupcakes, so I tried it.

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The trick is that you cook them for 2min at a higher temperature and then lower the temperature by 25*F for the remainder of the cook time. It makes cupcakes go from flat to fabulous (aka the tops get really high), and I thought I would try it for these muffins. Some are high, some aren’t, so it might’ve been more about how much I put in each muffin cup. Regardless, they’re DELICIOUS.

These are full of vitamin A, antioxidants, and fiber, so don’t feel guilty grabbing one of these on your way out the door or for a mid-morning snack. I definitely want to look into trying them with whole wheat flour, but since I haven’t baked in .. well, like YEARS .. I bought a small bag of all-purpose flour the other day because apparently they don’t make small bags of whole wheat flour anymore. Hmph.

Healthy Pumpkin Chocolate Chip Muffins
Adapted from Nothing If Not Intended

1 15-oz can pumpkin
1/2 c applesauce (or 1 individual applesauce cup)
2 large eggs
1 tsp vanilla
1/4 c packed brown sugar
1 3/4 c all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tbsp cinnamon
2 pinches (or shakes) nutmeg
1 pinch allspice
1 pinch cloves
2 pinches ginger
1 pinch salt
3/4 c dark chocolate chips

  1. Mix all but chocolate chips.
  2. Stir in chocolate chips before baking.
  3. Line or spray muffin tin for 12 muffins. Fill muffin tin.
  4. Bake at 350°F for 2min and then switch to 325°F and bake for 20min or until a toothpick comes out clean. Allow to cool for 3-5 minutes before switching to a cooling rack.

1 Kaylie Signature

Healthy Pumpkin Muffins

Hello, world. I’m going to update you about my life in 10 statements.

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1. I just finished my third semester of graduate school. One more to go until I have a Master of Science in Nutrition.

2. I just got a Keurig for Christmas and am slowly falling in love with coffee. It’s my new reason to get out of bed {previous: breakfast}.

3. Now that school is out, all I want to do is read. Read, read, read. In bed, with my cat, drinking coffee, all day.

4. My boyfriend and I are on the last season of How I Met Your Mother, and it’s somewhere between exhilarating and depressing because we have never seen this last season {we started from the beginning again before it came out} but we know that it will be over soon.

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5. My little bug Caribou {Carib Chip} is getting so big! He’s 9, almost 10 months old now. In regards to the trend on Pinterest, he likes sleeping in the sink, screaming at 3am, getting in the dryer, sleeping on my neck, and getting in the shower after it’s turned off {but still wet}.

6. I am not really sure what I have been eating for the past 4 months, but it’s not important enough that you’ve missed anything. There was one thing that I was obsessed with {if you follow me on Instagram, you saw a lot of these}, and I will probably post that recipe soon. Other than that, salads, cereal, oatmeal… Some frozen meals, pasta… Yeah, couldn’t tell ya.

7. My apartment is decorated for Christmas, and it’s one of the things that makes me happiest right now. Love. Christmas. Decorations.

8. I am still doing a lot of Tone It Up. If you would like to follow my account on Instagram, it’s @skinnymuffin_tiu. It’s all fitness and health-related, so heads up.

9. Speaking of fitness, I just took a spin class for the first time in 11 months and it DIDN’T HURT. To most of you, that means nothing. To someone with bad knees and a bulging disc, that is a gift from God.

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10. I am applying to this thing called the Dietetic Internship, which is what qualifies you to sit for the Registered Dietitian Exam. Essentially, my entire LIFE depends on being accepted, so basically, the reason why I have completely neglected this blog and you all is because I have been working my little booty off to make good grades, volunteer, keep up with my jobs, and find time for my boyfriend, my kitty, my family, and my friends. Oh, and my sanity. Unfortunately, it’s been neglected, too.

{11. I know I said only 10, but I was just proof-reading this, and because all of my electronic text contains emoji abilities – Instagram and text messaging – I totally wanted to put a coffee emoji up by the Keurig statement. I think that #socialmediaproblems would be appropriate here.}

Oh, right. And recipe. These muffins are a) delicious b) healthy and c) super easy to make. I kept some fresh {in the refrigerator} and froze some to thaw for later and to throw into oatmeal in the mornings when it’s 10°F outside. These are also great if you need to use up your pumpkin puree that’s been sitting in the pantry for two months.

Healthy Pumpkin Muffins
Slightly adapted from Nate & Rachael

1 15oz. can pumpkin
1/2 cup applesauce {or one individually prepackaged cups}
2 eggs
1 tsp vanilla
2 tbsp water {or milk should be fine}
1/4 c brown sugar + more for sprinkling
1 3/4 c white whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp ground cloves
1/4 tsp salt

1. Heat oven to 350°F.
2. Grease a muffin tin.
3. In a small bowl, combine the wet ingredients.
4. In a larger bowl, combine the dry ingredients.
5. Pour the wet ingredients into the dry ingredients and mix until just combined.
6. Scoop into muffin tin cups and sprinkle brown sugar on top.
7. Bake for 20-25 minutes, or until a toothpick comes out clean.

5 Ingredient Peanut Butter Muffins

Where have these been all my life? These are delicious. And easy. Muffins in a blender?! Yes.

5 ingredient pb muffins 1

I was actually planning on making some other muffins – I will not say from what source – and they were a TOTAL AND COMPLETE FAIL. I hate failed recipes. They make me discouraged. They make me frustrated and angry. So. I calmly left these failed muffins, grossly molded to the muffin tin, there to deal with later.. and made these.

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And oh holy moly was I excited. 5 ingredients. 1 blender. Unlimited future options.

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Since these are all healthy ingredients (besides the sprinkles; and the honey is optional), these are basically like.. a fruit. Or a healthy bread. Or totally acceptable for breakfast, snacks, AND dessert. Did I mention they only make about 5 muffins? Aka all for you and no fears of overeating or worrying about them going bad before you finish them.

5 ingredient pb muffins 4

5 Ingredient Peanut Butter Muffins
Adapted slightly from Thirty Handmade Days

1/2 c creamy peanut butter
1 egg
1 very ripe banana
1/2 tsp vanilla
1/4 tsp baking soda
1 tbsp honey [optional]
Optional add ins: almonds, chocolate sprinkles [obviously, I chose these]

1. Preheat oven to 400°F.
2. BLEND ALL INGREDIENTS. For the win.
3. Pour batter into greased muffin tins, and sprinkle almonds and chocolate sprinkles on top.
4. Bake for 8-10 minutes, or until a toothpick comes out clean.