Olive Warrior Muffins

Olive Warrior Muffins were born from necessity and desire: the need for an easy, quick recipe, and the want for staying on track with healthy portion sizes. Here’s the story:

I was just talking to my good friend, Steve Stearns, about how excited I was for warmer weather. This year I’m planning some great hikes in the Garden State. Like the rest of hikers and campers, I’ve already started thinking of a really great staple snack to keep in my backpack. Nothing beats homemade goods, so here is my recipe for Olive Warrior Muffins. You guessed it: the title is a gentle nod to busy weekend warriors who want to eat well while on the go!

Olive Warrior Muffins

Number of Servings: 8

Calories: 70-80 per muffin

Prep Time: About 10 minutes

Ingredients:

• 1/3 cup skim milk


• ½ cup oats


• ½ cup whole wheat flour


• ½ tsp baking powder


• ¼ tsp baking soda


• 1 tbsp onion powder


• ½ tbsp. garlic powder


• 4 oz. (or 1 snack pack) unsweetened applesauce


• 3 oz. pitted black olives, finely diced


• salt to taste (optional)

Directions:

1. Preheat oven to 400°F. Prepare muffin tin with muffin liners*.


2. Combine dry ingredients (oats, flour, baking powder, baking soda, onion powder, garlic powder) in a bowl.


3. In a separate bowl, mix applesauce and milk. Once combined, add in dry ingredients and mix with a spatula until it has a dough-like consistency. If necessary, add a splash of water to get all ingredients together.


4. Stir in olives, making sure they are evenly distributed throughout the dough. Add salt to taste.


5. Fill cups with dough, making sure to press them in with a spoon so they are compact and fill edges of the liner.


6. Bake for 25 to 30 minutes. Remove and let cool on a plate or a wire rack.

*Use BPA-free silicone baking cups for easy cleanup!

Food Facts

The food facts in these little cups of joy are pretty fantastic. Coming in at only 70 to 80 calories each, Olive Warrior Muffins are flavorful and satisfying. In fact, they do a body good too; you’ll have a nice amount of protein, fiber, carbs, and healthy fats in these little creations. If you’ve got a savory palate, they’re a great alternative to sweeter treats with berries or chocolate. Olives are excellent for your health from head to toe, as well.

Food Hacks

Yes, you can even have food hacks with the Olive Warrior Muffins!

If you want a slightly different taste, you can make your own buttermilk (1/3 cup milk + 1 tsp vinegar) in place of the milk in the recipe. Throw in some other spices or seasonings to jazz up the muffins, but be mindful of the salt content in spice mixes. I'd give it a try with some black pepper, personally!

Black olives are great since they add a pop of color to the muffins, but feel free to try different types of olives, too. Speaking of olives, have you ever tried to finely dice an olive, while secretly hoping you don’t dice your finger instead? Invest in a mini food processor like this one by Proctor Silex. It’s pretty handy and fits in small spaces.

Do you want a higher protein content? Throw in some PB2 or other protein powder into the dough!

Convenience

A lot of people don’t cook for one simple reason: the lack of convenience. Olive Warrior Muffins are pretty simple to make, and if you pick up some BPA-free silicone baking cups, the cleanup is cut in half.

If you want to make these on a regular basis but worry about freshness, you can either double the batch and freeze the rest, or you can pre-measure (my new favorite plan-ahead tactic). Measure out the dry ingredients and place them in a sandwich bag. Since they all get mixed together, they can all go in the same one. If you’re planning on making Olive Warrior Muffins pretty often, make up half a dozen bags and keep them in your cupboard. Don’t forget to label and date them!

The applesauce snack cups are a pretty standard pantry staple, and you’ll be surprised how often you can substitute applesauce for eggs in some recipes, too. My mother taught me that; thanks Mom!

Wow- writing out this recipe really made me hungry. Luckily I had a batch of Olive Warrior Muffins in my toaster oven this whole time, so I'm going to make my way toward the delicious aroma wafting from the kitchen. Farewell fellow warriors, and I hope you have an exciting hike with your Olive Warrior Muffins!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. Interested in connecting with Sian? Follow @sianbabish on Twitter.

 

Mason Jar Breakfast

Mason Jar Breakfast

Breakfast is the most important meal of the day. While that's common knowledge it's also the meal that a lot of people seem to skip.  For many people, mornings are hectic with little time for making breakfast. Lately we've been enjoying a Mason Jar Breakfast and they might be just the answer if you're someone who wants a nutritious breakfast but doesn't have a lot of time in the morning.

Here's what you need:

• Almond milk


• Rolled Oats


• Chia seeds


• Frozen fruit


• Vanilla


• Cinnamon


• Greek Yogurt


• Honey

It's really easy to make these up ahead of time and store them in the fridge.

Directions

• First add 1/3 cup dry rolled oats oatmeal


• Next add just under a tablespoon of chia seeds

It's important to mix contents as you go by screwing on the lid and shaking the mason jar. (Good work out too....think shake weight ;) )

• Now add 1/4 cup of almond milk


• Then 1 drop of vanilla


• A teaspoon of honey


• Now add one tablespoon of Greek yogurt (flavored or unflavored)


• Then a pinch of cinnamon


• And finally a few pieces of your favorite frozen fruit

Line up your mason jars in the fridge. Now you have a quick, nutritious mason jar breakfast you can enjoy at home or take with you on the road.

How to Eat Them

You can eat a Mason Jar Breakfast cold or pop them in the microwave to heat them up first (just be sure to remove the metal lid). I have them cold and really like them that way. They look a bit scary at first but they really do taste great. They'll also keep you full and satisfied right through to lunch time.

So if you're someone who is pressed for time in the morning and wants a delicious, nutritious breakfast try making your own Mason Jar Breakfast. You'll be pleasantly surprised by how good the taste and how easy they are.

Have you tried a Mason Jar Breakfast? Leave a comment below with your favorite flavors.

Product Review: PB2 Powdered Peanut Butter

Powdered Peanut Butter

I didn’t enjoy peanut butter until I was in college. One day I happened to try some my mother always kept in the “random stuff” cupboard, and I enjoyed it. In fact I enjoyed an entire jar at one time—on multiple occasions. Where was this creamy delicacy all my life? Then what happened next was inevitable: I had to cut myself off from peanut butter. I was out of control.

Years passed after my ill-fated love affair with peanut butter. Suddenly it’s 2015, and I’m changing my diet to make healthy lifestyle changes. Peanut butter is often listed as an ingredient in healthy snacks but I could never bring myself to buy it. I knew what may happen. As much as it’s a healthy option, my lack of self-control would be an issue.

I told a friend of mine about my dilemma, and she recommended trying Bell Plantation’s PB2 Powdered Peanut Butter. Now when she said powdered, I was pretty much disgusted. It just sounded gross. I remembered my mother bought a jar of it a few years ago and said how good it was. I wasn’t convinced until I learned that a serving of PB2 was 2 tablespoons, which amounted to all of 45 calories. I wanted to try it.

For the past six weeks, I’ve been enjoying PB2. It’s delicious and healthy and often times, those two are pretty hard to find in the same food.

PB2 Powdered Peanut Butter

Here are some things you should know about Bell Plantation’s PB2 Powdered Peanut Butter:

1. 45 calories per serving.

Yes, you read that right. A serving is 2 tablespoons of the powder. According to Bell Plantation’s website, PB2 has 85% less fat calories than traditional peanut butter. Two tablespoons of other regular peanut butter brands can have anywhere from 190 to 230 calories!

2. It changes form.

You could eat PB2 straight from the jar as a powder if you want to, but there are other options. You can mix it with water (or any liquid according to the website) to give it a traditional consistency. As you add more water, it becomes creamier and smoother. Add water or liquid in small increments to achieve the desired consistency.

3. Awesome to travel with.

If you’re going on a road trip, throw some PB2 in a container or sandwich bag. It won’t take up much space, and it mixes up quickly. If you’re like me and get headaches when you don’t eat every few hours, PB2 fits in a snack bag to keep in your purse or gym bag.

4. Not bad for the price.

Grocery stores in the New Jersey area sell PB2 for about $4.99 per 6.5-ounce jar. Bell Plantation’s website compares the 6.5-ounce PB2 jar to 18 ounces of regular peanut butter. If buying in bulk is an option, their website offers a 12-pack of the 6.5-ounce jars for $47.88 plus shipping.

5. Tasty? Check.

PB2 holds up in the flavor department against stiff competition from traditional peanut butter. It has a slightly milder nutty taste and is certainly less salty. PB2 also has a soft, sweet aspect to its flavor as well.

6. Great for moderation.

Like I said, I could eat an entire jar of regular peanut butter. Eating powdered PB2 from its jar doesn’t appeal to me in the same way—and that’s not a bad thing. Because you can eat 2 or even 4 tablespoons depending on your diet, you end up with a large serving once you add water. It doesn’t make it feel like you’re depriving yourself, either, which is a reason some people can’t stick to dietary changes.

7. Healthy? Check.

Some “diet” foods are loaded with ingredients that not every eater wants in his or her food. Bell Plantation states their products, including PB2 and others, are “all natural, preservative-free, and contain no artificial sweeteners.” If you have any questions on other ingredients or how PB2 is made, they are happy to provide additional information to customers here.

So there you have it. You can get your fix for peanut butter without so many calories (or the guilt). If you want to try some PB2 recipes, visit www.bellplantation.com. They have recipes for muffins, rice pudding, and even oatmeal raisin cookies. As Bell Plantation says, they’re “achieving great things with the humble peanut.” Try it!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.

Wicked Good Potato Pancakes

Maine Breakfast

[caption id="attachment_1038" align="alignleft" width="300"] Image courtesy of Ambro / FreeDigitalPhotos.net[/caption]

Blueberries and Potatoes make for a great Maine breakfast. This potato pancake recipe is includes blueberries, low fat yogurt and is a great pre-hike breakfast!

What You Need:

• 4 egg whites


• 2 medium Maine potatoes


• 1/2 cup low fat blueberry yogurt


• 1 tablespoon whole wheat flour


• cooking oil (optional)

Directions:

Add mashed, cooked and peeled potatoes into a bowl with egg whites.

Mix and add in yogurt and whole wheat floor. Mix thoroughly.

Use vegtable or olive oil in a frying pan.

Pan fry your potato pancakes until they are golden brown on both sides.

(hint) make these thin and light! Makes between 4 and 6 pancakes.

Serve with real maple syrup

ENJOY!

Click here for more recipe ides.

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