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Peanut butter and chocolate healthy muffins!

A lovely Pilates client turned up with a couple of healthy muffins for me the other day. Now that’s one way to make me go easy on you in class πŸ˜‰ Laurie, thankyou! Peanut butter is one ingredient I’ve learnt is good in cookies and smoothies… so why “nut” muffins?! (I know funny aren’t I).

These muffins were so delicious that I grabbed hold of the recipe and then I decided to give it a go myself, with a few changes as I rarely manage to actually follow  a recipe properly and I also had no bananas! 

These take minutes to make and really are both easy and tasty. You can also mash up 2 ripe bananas and substitute for the apple. I actually had to hide these from the kids πŸ˜‰

Dietitian UK: Peanut butter and Chocolate Muffins

Peanut butter and Chocolate Muffins (gluten free)
Serves 9
Peanut butter and chocolate HEALTHY muffins. Yes really!
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
104 calories
16 g
2 g
4 g
3 g
1 g
69 g
41 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
69g
Servings
9
Amount Per Serving
Calories 104
Calories from Fat 31
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 41mg
2%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
6%
Sugars 4g
Protein 3g
Vitamin A
1%
Vitamin C
2%
Calcium
5%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200g cooked apple
  2. 50g peanut butter
  3. 1 tsp Sukrin Gold (sweetener)
  4. 1 tsp vanilla
  5. 3 tbsp cocoa powder
  6. 1/2 tsp gluten free baking powder
  7. 100g rice or coconut flour
  8. splash of milk
Instructions
  1. Pre cook the apple (I have a stock I keep in my freezer).
  2. Preheat the oven to Gas Mark 4.
  3. Measure out all the ingredients and mix well. I left my stand mixer going for 5 minutes.
  4. Grease a muffin tin or use silicone cake cases.
  5. Place the mixture into the cake cases and bake for 15-20 minutes.
Notes
  1. You can substitute agave, honey (2-3tbsp) or Stevia (1tsp) for the Sukrin Gold.
beta
calories
104
fat
4g
protein
3g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/

Sugar: the top 3 myths.

 There has been a lot of talk and hype around sugar lately and let’s be honest, it’s been pretty confusing. It certainly has made me stop and think, which sent me scurrying back to the literature and research base on the topic. As a dietitian the scientific evidence is always key as is how it is interpreted. Here is a summary of what I have been reading lately and my thoughts.

 Dietitian UK: Top 3 myths about sugar

 

Myth 1: Sugar is bad for you

Sugar is actually needed by the body in order for it to function. The brain needs glucose. The problems comes when you overconsume sugar as excess sugar = excess calories leading to weight gain. 

 

Myth 2: Fructose is better for you

Fructose is metabolised differently to glucose. Most sugar is broken straight down into glucose in the bloodstream, leading to a rise in insulin levels. 

Most fructose (50%) is converted to glucose and ends up in the circulation.

(15%) is stored as glycogen in the liver/muscles

(25%) is converted to lactate

(1-3%) is converted to fat

 

Myth 3: Natural sugar is better than added sugar

Sugar is sugar. The difference is the rest of the food. Added sugars are usually found in processed foods which contain less nutrition than natural, unprocessed, whole foods such as fruits, vegetables and milk – all of which have natural sugar in them.

 

So to summarise we do need sugar, so let’s not demonise it, but we don’t want to be having too much of it. All sugars have the same nutritional value providing 4kcals per gram or 16kcals per tsp. Watch that sugar spoon πŸ˜‰