Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Treat yourself to a decadent yet healthy breakfast cupcake with whole-grain muesli, chocolate chips, cinnamon and dates.
Servings: 2
Serving size: 1 cupcake (80 grams)
Prep time: 7 minutes
Cooking time: 40 seconds
Ingredients
- 3 tablespoons extra-fine almond flour
- 1 teaspoon ground cinnamon
- ⅛ teaspoon salt
- 1 large egg
- 2 finely chopped Medjool dates, pitted
- ½ teaspoon (3 milliliters) vanilla extract
- 3 tablespoons rolled oats
- 2 tablespoons dark chocolate chips
- 1 tablespoon chopped walnuts
- 2 teaspoons unsalted pumpkin seeds
Instructions
Combine almond flour, cinnamon and salt in a mixing bowl. Add egg, dates and vanilla to flour mixture and blend with an immersion blender until all ingredients are combined and dates are chopped into smaller pieces. Add oats, chocolate chips, walnuts and pumpkin seeds and stir well to combine. Spoon batter equally into 2 microwave-safe silicone muffin cups and cook in microwave on high for 40 seconds each.
Nutrition Per Serving:
CALORIES 286; TOTAL FAT 16g; SAT. FAT 4g; CHOL. 83mg; SODIUM 230mg; CARB. 30g; FIBER 5g; SUGARS 16g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A
Note: Nutrition information for potassium and phosphorus in almond flour not available.
EA StewartEA Stewart, MBA, RD, is a registered dietitian and nutritionist specializing in wellness nutrition, weight management, celiac disease and gluten-free, FODMAPs diet therapy, and LEAP food sensitivity testing. Read her blog, The Spicy RD, and follow her on Twitter.