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Bridget S. Smith

Radio Personality. Nonprofit Leader. College Instructor. Author.

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Clean Eating

Greek Yogurt Baked Doughnuts

This healthy eating this is a constant battle to find balance.  I can’t tell myself “No, you can’t have that.”  Because, at that point I will become fixated on it.  Instead I either eat half a portion or wait until I can make it myself.

Yesterday, I went out for Chinese with our exchange student, ate a lot of soup, so I only ate half of the stir fry.  (Who knows what all is in their amazing sauce!).  This week, I’ve wanted doughnuts.  Avoiding this is hard- Metro Detroit has more Tim Horton’s per capita than we do gas stations.  I knew I could make them healthier myself so I waited until Saturday so I could spend the time needed.  The results were pretty good.  They are denser than the doughnuts I usually eat, but it makes them more filling.

Ingredients:

  • 2 Cups Whole Wheat Pastry Flour
  • 1/2 Cup Sucanat (Evaporated Cane Juice, Any sugar works)
  • 1 1/2 teaspoon baking powder
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/2 cup Greek yogurt
  • 1/4 cup milk
  • 2 eggs
  • 1/4 cup honey
  • 2 tablespoons melted butter
  • 1 tablespoon vanilla extract

In Large mixing bowl combine Greek Yogurt and use milk to thin it.

yoguft

When you’ve combined the milk and yogurt it should make a thinner yogurt consistency.  Then, combine the remaining ingredients and stir.  (You can combine wet, then dry separately, then combine.  That’s the right way.  I’m too impatient!) If it seems to be too thick, add a little more milk.  I cheated and used my immersion blender with the whisk attachment.

mixer

When the mix is smooth, start spooning it into the doughnut pan.  Fill each section 2/3 full.  If you go too high the ‘holes’ will bake  over.

20140118_092748

Bake at 425 degrees for 8 minutes.  Allow to cool for at least 4 minutes before trying to remove.

My favorite kind of doughnuts are the cinnamon and sugar ones.  I mixed together white sugar and cinnamon, equal parts.  When the doughnuts were still warm I pressed them into the sugar and placed on the cooling rack.

20140118_103219

Another variation we tried, nutella icing.  I used 2 tablespoons nutella, with 1/4 cup of milk.  I kept adding powdered sugar until it became the consistancy of icing.  We dipped the cooled doughnuts in and placed on the cooling rack.  Then we sprinkled with crushed nuts.

nutella

These will run you about 150 calories each, so if you do wind up cheating and having two like we did- it won’t kill you.  I served it with a side of fruit, yogurt, and some low-fat breakfast sausage.

Have fun and be creative.  Just remember- the more toppings you add the more calories you add, so be weary!

Adapted from, “Yes, You Really Can Eat Doughnuts” in Health magazine.  http://www.health.com/health/gallery/0,,20418786,00.html

Two Clean Eating Life Hacks- Vegetarian Friendly

There’s nothing quite like a new year to kick your butt back into a healthy lifestyle.  Or try to anyway.

To my surprise I found two clean-eating life hacks- in one day:

  1. Steel Cut Oatmeal is WAY better than packaged.
  2. Adding Greek Yogurt to a broth based soup makes it creamy like the unhealthy version- without the fat and calories. 

I’ve seen all of those “refrigerator” oatmeal recipes on Pinterest.  They are loaded with all sorts of goodies.  I wanted to dial it back.

I used steel cut oats that I purchased from a bulk foods store.  (Metro Detroiters- Bulk Food Warehouse is in Dearborn; 23151 Michigan Ave).  I find that the bulk food store has a ton of clean eating basics- including my brown rice, couscous, whole-wheat pastry flour, rice flour, and just about everything else.  Most of the items are cheaper than you can find in local stores too.

My attempt at overnight oatmeal was a success- and easy too.

steel cut oats

Simple Overnight Oatmeal

Prep Time: 1 minute

Cook Time: 2-3 minutes

*1/3 cup steel cut oats

*1/2 cup plain unsweetened Almond Milk

*1/8th teaspoon vanilla extract

*light drizzle of honey

Combine ingredients in a microwave safe bowl.  Place in fridge.  When you wake up in the morning pop in the microwave for 2-3 minutes.  AMAZING- Better than anything I’ve ever had from a package.  You can dress it up with fresh or dried fruit or nuts. Want more flavor?  Add some cinnamon and nutmeg.

 

 

broccoli

Broccoli Cheese soup is amazing- but not healthy.  Most home-made soups use Velveeta cheese, which is anything but clean and is packed with sodium.

This is my lighter version.

Simple, Light, Broccoli Soup.

Prep Time: 5 minutes

Cook time: 20 minutes

*2 Crowns Broccoli- chopped small

*1 Shallot Chopped Small

*1 tablespoon butter or olive oil

*3 Cups Water

*2 Tablespoons Vegetarian Better Than Bouillon Chicken (Alright- not clean, but I cheat sometimes)

better than bullion

*1/2 cup cheddar cheese

*4 tablespoons nonfat Greek Yogurt

Heat a stock pot on the stove.  Add olive oil or butter followed by shallots and broccoli.  Once the vegetables soften and 1/4 cup water.  Steam vegetables in pan.  When broccoli is steamed through (dark green but before it gets mushy), put 3/4 of broccoli and shallots, along with remaining liquid in blender or food processor and blend until smooth.  Meanwhile- add the water and Better Than Bouillon to the pot and bring toa boil with remaining broccoli.  Return processed broccoli back to soup pot.  Simmer  and stir until well incorporated (10 minutes or so).

Divide into 4 equal portions.  Stir one tablespoon of nonfat Greek yogurt into each bowl.  Then top with cheese, divided between four bowls.  By mixing the cheese in last you get the flavor without the extra fat and calories.

Want more flavor?  Add some calorie free kicks add fresh ground pepper or garlic.

Want a thicker soup?  Steam cauliflower with your broccoli and process it.  The texture will be smoother than the broccoli and increase soup texture.

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