Wednesday, February 28, 2018
The Whole Foods Shopping List
While grocery shopping we tend to gravitate towards items that look appealing at the moment. That can lead to a grocery cart full of processed junk, sugar, and empty carbs. Make a shopping list and stick to items from each of the categories below to get a balance of nutrients and a variety of different yet healthy and nutritious foods.
Before we turn you loose in the grocery store, remember the following 3 shopping rules:
- Never shop on an empty stomach
- Make a shopping list and stick to it
- Shop the perimeter as much as possible
And with that in mind, here’s a list to get you started. Click on the links to order products and familiarize yourself with the packaging. This list is not inclusive, just designed to give you some ideas.
Whole Foods Shopping List: Whole Grains
- 100% Whole wheat flour (we use a lot of whole wheat pastry flour – big difference!)
- 100% Whole-wheat or whole-grain bread
- 100% Whole-wheat pasta
- 100% Whole-wheat pitas or tortillas (the sprouted variety is also wonderful)
- Amaranth
- Barley
- Brown rice
- Buckwheat – hot cereal or flour
- Bulgur
- Quinoa (technically a seed, but treated as a grain)
- Rye
- Spelt
- Steel cut oatmeal
- Whole-grain breakfast cereal like millet or Whole Grain Buckwheat Cereal
- Wild rice
Whole Foods Shopping List: Canned/Jarred Items
- Canned beans with no added sugar and little to no added sodium
- Canned pumpkin (not pumpkin pie filling)
- Light coconut milk
- Marinara, no sugar added, low sodium
- Olives
- Sun-dried tomatoes
- Tomato sauce /paste, no sugar added and little to no added sodium
- Tuna packed in water
- Unsweetened fruit
- Vegetable or chicken stock/broth , no sugar or dextrose added, and little to no added sodium (we love the Imagine brand)
Note that acidic products like tomatoes or pineapple are better purchased in glass jars whenever possible.
Whole Foods Shopping List: Dried Fruits and Nuts
- Almonds , pistachios and walnuts, to name just a few
- Dried cranberries, fruit juice sweetened
- Raisins and other dried fruits such as apricots with no added sugar
Whole Foods Shopping List: Condiments and Spices
- Balsamic vinegar
- Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)
- Mustard with no added sugar
- Naturally sweetened ketchup (we love OrganicVille Ketchup)
- Non-fat Greek yogurt in place of sour cream or mayo
- Safflower oil , grape seed oil, walnut oil and extra virgin olive oil
- Unsweetened cocoa powder
Whole Foods Shopping List: Vegetables (Fresh or Frozen)
-
- Artichokes
- Asparagus
- Avocados (technically a fruit)
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage (all kinds)
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Garlic
- Green beans
- Greens such as spinach, chard, collard or kale
- Leeks
- Mushrooms
- Onions
- Parsnips
- Radishes
- Rutabagas
- Shallots
- Squash of all kinds (we love butternut, spaghetti squash and sugar pie pumpkins)
- Sweet potatoes
- Tomatoes
- Turnips
Whole Foods Shopping List: Fruits (fresh or frozen with no added sugar)
-
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruits
- Grapes
- Kiwi
- Lemons
- Mangoes
- Nectarines
- Oranges
- Peaches
- Pineapple
- Plums
- Plutos
- Pomegranates
- Raspberries
- Star fruit
- Strawberries
- Watermelon
Whole Foods Shopping List: Lean Meats (buy organic when you can)
- Fish of all kinds
- Chicken breasts, boneless and skinless
- Whole chicken (more cost effective)
- Turkey
- Bison or venison (in place of beef)
- Eggs
Whole Foods Shopping List: Beans & Legumes (dry or canned)
- Adzuki beans
- Black beans
- Chickpeas (garbanzo beans)
- Kidney beans
- Lentils (all types)
- Navy beans
- Pinto beans
- Split peas
- White beans
Whole Foods Shopping List: The bulk section
If your local health food store offers a bulk section, be sure to check it out. The items there are typically very healthy and you save money when you shop in bulk.
Be sure to check out these healthy recipes that incorporate some foods on the list.
- 15 High-Protein Low-Carb Dinner Recipes
- 37 Healthy Slow Cooker Recipes for Weight Loss
- 28 High-Protein Dinners
Anything you would add to the list? Let us know in the comments!
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Editors Note: This post was originally published July 7, 2012 and has been updated.
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7-Day 1500-Calorie Meal Plan
Life happens. And when it does, sometimes super-important things, like eating healthy foods, get pushed to the bottom of the to-do list. We’re sharing a 7-day 1500-calorie meal plan to jumpstart your journey toward a nutritious, clean eating lifestyle that nourishes your body and wellbeing. Whether you want to lose weight so you’re swimsuit-ready or you want to take better care of your body so you feel fab, this is a smart place to start.
This low-calorie meal plan is packed with clean-eating foods that maximize nutrition without overloading you with unhealthy fat, excess calories, or refined sweeteners. We’ve included a variety of dishes, but feel free to browse SkinnyMs. Recipes to substitute if you like—just be sure to check the calorie count and proper portion size to ensure you stay under 1500 calories. Get a refresher on portion size with What is a Portion Size?
This menu provides a different breakfast, lunch, and dinner on most days; however, we’ve included a couple of leftover meals too, so you can make the most of your time and budget.
7-Day 1500-Calorie Meal Plan
Day One
Breakfast: Honey Nut Breakfast Cereal (317 cal.)
Lunch: Veggie & Pesto Sandwich (260 cal.)
Dinner: Protein-Packed Black Bean and Lentil Soup (248 cal.) [Save a portion for lunch on Day Two.]
Garden Salad (220 cal.)
Morning & Afternoon Snack Options: 1 apple (95 cal.) & 8 raw almonds (56 cal.) = (151 cal.)
1/2 cup plain fat-free Greek yogurt (70 cal.) with 1 teaspoon of honey (21 cal.) & 1/4 cup blueberries (20 cal.) = (111 cal.)
Total: 1307
Day Two
Breakfast: Breakfast Yogurt Parfait (184 cal.)
Lunch: Protein-Packed Black Bean and Lentil Soup (248 cal.)
Dinner: Roasted Vegetable Quesadillas (320 cal.)
Skinny Mexican Rice (139 cal.)
Morning & Afternoon Snack Options: 1 hard-boiled egg (78 cal.) & 1 orange (69 cal.) = (147 cal.)
Strawberry Banana Protein Smoothie (250 cal.)
Total: 1288
Day Three
Breakfast: Berry Almond Breakfast Quinoa (308 cal.) [Save a portion for breakfast on Day Six.]
Lunch: Pasta Puttanesca with Baby Spinach (318 cal.)
Dinner: One-Pot Indian Black Pepper Chicken (291 cal.)
Twice-Baked Potatoes (104 cal.)
Morning & Afternoon Snack Options: 1 serving Peanut Butter Yogurt Dip (40 cal.) & 1 apple (95 cal.) = (135 cal.)
1 mini banana (55 cal.) & 8 raw almonds (56 cal.) = (111 cal.)
Total: 1267
Day Four
Breakfast: Honey Nut Breakfast Cereal (317 cal.)
Lunch: Clean-Eating Chicken Salad (240 cal.) [Save a portion for lunch on Day Six.]
Dinner: Flounder with Brown Rice, Tomatoes, and Fresh Thyme (150 cal.)
Slow Cooker Sweet & Savory Sweet Potatoes (235 cal.)
Morning & Afternoon Snack Options: Blueberry Banana Smoothie (203 cal.)
1 apple (95 cal.) & 8 raw almonds (56 cal.) = (151 cal.)
Total: 1296
Day Five
Breakfast: Avocado Breakfast Pizza (252 cal.)
Lunch: Skinny Quinoa Stir-Fry (269 cal.)
Dinner: One-Pot Chicken & Rice Dinner (383 cal.)
Creamy Garlic Mashed Cauliflower (49 cal.)
Morning & Afternoon Snack Options: 1/2 cup plain fat-free Greek yogurt (70 cal.) with 1 teaspoon of honey (21 cal.) and 1/4 cup blueberries (20 cal.) = (111 cal.)
Quinoa Protein Bar (376 cal.) [Save one bar for a snack on Day Seven.]
Total: 1440
Day Six
Breakfast: Berry Almond Breakfast Quinoa (308 cal.)
Lunch: Clean-Eating Chicken Salad (240 cal.)
Dinner: Oven-Crisp Fish Tacos (393 cal.)
Tropical Fruit Salsa Topping (83 cal.)
Morning & Afternoon Snack Options: 1 mini banana (55 cal.) & 8 raw almonds (56 cal.) = (111 cal.)
1 serving Peanut Butter Yogurt Dip (40 cal.) & 1 apple (95 cal.) = (135 cal.)
Total: 1270
Day Seven
Breakfast: Southwestern Protein Breakfast Burrito (300 cal.)
Lunch: Quinoa with Roasted Vegetables (141 cal.)
Dinner: Slow Cooker Everything Beef (400 cal.)
Roasted Broccoli with Red Peppers (83 cal.)
Morning & Afternoon Snack Options: 1 apple (95 cal.) & 8 raw almonds (56 cal.) = (151 cal.)
Quinoa Protein Bar (376 cal.)
Total: 1451
Is it time for a lifestyle reboot? Check out SkinnyMs. Clean Overhaul 30-Day Weight Loss Program ebook.
Don’t miss a thing! Subscribe to our newsletter and keep up with our Facebook and our Pinterest for clean eating tips, workout challenges, and healthy lifestyle tips!
Editors Note: This post was originally published April 20, 2014 and has been updated.
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source https://skinnyms.com/7-day-1500-calorie-meal-plan/
21 Protein-Packed Dinner Recipes
If you’re trying to lose weight and want to pack in the protein to help, you can’t do it with protein shakes alone. Protein-rich foods will help you boost your metabolism and extend your feeling of fullness. In addition, they’ll also help you build lean muscle mass and help you drop those few extra pounds. But breakfast or post-workout shakes won’t prevent you from eating late night snacks. For that, you need protein-packed dinner recipes.
Whether you’re on a low-carb diet or just looking to curb your cravings, protein-packed dinner recipes are the best way to create a delicious and balanced dinner. So we rounded up our 21 favorite dinner recipes to make your weeknights a little bit easier. Let’s dive in and check them out!
1. Winter Buddha Bowl for Amazing Health
Who says you need meat to have a protein-packed dinner? This Buddha bowl packs an incredible 24 grams of protein. When you combine lentils and brown rice, you get all of your essential amino acids to make a complete protein. Top it off with an egg and you’ll feel full, satisfied, and happy.
2. Slow Cooker Shepherd’s Pie
We keep our proteins lean in this recipe by subbing in ground turkey instead of the traditional ground beef. It doesn’t hurt that this protein-packed recipe is super easy to make by using the slow cooker! Enjoy your 29 grams of protein with this super comforting dinner that will keep you full all night long.
3. Skinny Chicken and Roasted Potato Bowl
What’s not to love about a balanced dinner recipe? This one has it all – carbs from the potatoes, protein from the meat, and vitamins and minerals from the vegetables. All tossed together in a savory sauce, this dinner’s 34 grams of protein comes in a delicious package.
4. Turkey Sweet Potato Stew
Sweet potatoes and turkey aren’t just for Thanksgiving – they make great protein-packed dinner recipes. These 30 grams of protein will keep you from reaching for an after-dinner snack, and it makes enough leftovers to bring for lunch the next day. What’s not to love?
5. Sun-Dried Tomato Chicken
Who says that simple meals can’t be delicious? This simple dinner recipe is packed with 19 grams of protein and it couldn’t be simpler to make. All it takes is 9 ingredients and 30 minutes, and you’ll be enjoying a protein-packed dinner that simmered in a savory sauce.
The post 21 Protein-Packed Dinner Recipes appeared first on Skinny Ms..
source https://skinnyms.com/protein-packed-dinner-recipes/
How to Make Slow Cooker Stuffed Bell Peppers
You may think of bell peppers as a great way to add a little color and crunch to a salad. While they can certainly do that, these veggies have a lot of potential left unsliced as well. Mostly hollow, bell peppers are ideal for stuffing, and they can make a great alternative to wraps and other carbs. These Slow Cooker Stuffed Bell Peppers make a delicious and easy weeknight meal.
Bell peppers are a delicious and colorful veggie, and each color has a slightly different flavor. When cooked, these usually crunchy, watery veggies have a warm, earthy flavor that perfectly complements your favorite savory meats and spices.
While stuffed bell peppers often lend themselves well to healthy twists on Southwest favorites, this slow cooker recipe has a more Italian flavor profile. This recipe uses simple, clean, and delicious ingredients like ground turkey, garlic powder, Italian seasoning, egg, and Panko. Cooked in marinara, these Slow Cooker Stuffed Bell Peppers are the healthy twist on Italian you didn’t know you needed.
Now, to make this delicious meal, start by prepping the bell peppers. Cut the tops off the bell pepper and carefully remove the seeds and membranes from the center, hollowing out to create a bowl.
In a large bowl mixing bowl, combine the ground turkey, garlic powder, Italian seasoning, black pepper, egg, and Panko. Mix well and stuff the mixture inside each of the bell pepper bowls.
Next, spray your slow cooker with non-stick spray and place each stuffed pepper inside. Then, just pour the marinara sauce over the top. Finally, cook for 4 hours on high or 6 hours on low. And that’s it! This super easy recipe makes a great weeknight meal, and is a fun way to enjoy your favorite Italian flavors without reverting back to the same old spaghetti and meatballs.
In the slow cooker, the bell peppers become soft and flavorful. The perfect complement to the savory Italian ground turkey filling.
When I’m not sure what to make for dinner, ground turkey is one of my first go-to ingredients. This recipe is a fun and easy new way to use ground meat, in case taco Tuesday is on the verge of becoming taco Wednesday, Thursday, Friday…
You get the picture. Putting a meal together everyday after work is tough, and it’s easy to fall into repetitive meals when you rely on a few staple ingredients. Fortunately, with simple ingredients you probably already have in your fridge and pantry, these Slow Cooker Stuffed Bell Peppers are an easy way to shake up your routine without having to shake up your shopping list.
If you like these Slow Cooker Stuffed Bell Peppers, try out some of these other fun and flavorful stuffed bell pepper recipes:
- Stuffed Bell Peppers
- Asian Stuffed Bell Peppers
- Cheese Stuffed Roasted Bell Peppers
- Fennel and Sausage Stuffing Stuffed Peppers
- Southwestern Stuffed Peppers
- Skinny Bell Pepper Nacho Boats
Check out this video to see how to make the recipe:
How to Make Slow Cooker Stuffed Bell Peppers
Yields: 4 servings | Serving Size: 1 pepper | Calories: 267 | Total Fat: 11g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 125mg | Sodium: 96mg | Carbohydrates: 17g | Fiber: 4g | Sugar: 11g | Protein: 26g | SmartPoints (Freestyle): 0
Ingredients
- 4 large bell peppers (any color)
- 1 pound ground turkey
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/4 teaspoon black pepper
- 1 large egg
- 1/4 cup whole wheat Panko bread crumbs
- 1 (24 ounce) jar no-sugar added marinara
Directions
- Cut the tops off the bell pepper and carefully remove the seeds from the center to create a bowl.
- In a large bowl combine the ground turkey, garlic powder, Italian seasoning, black pepper, egg, and Panko. Mix well and stuff the mixture inside each of the bell pepper bowls.
- Spray a slow cooker with non-stick spray and place each stuffed pepper inside. Pour the marinara over the top. Cook for 4 hours on high or 6 hours on low. Serve hot.
Copyright 2018 Skinny Ms. ® All rights reserved.
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Sizzling Hot Tips for Running in Winter
Running in winter can be the coldest, most uncomfortable way to stay in shape. The freezing air hurts your lungs, the snow is blinding, and the sheer tension in your body won’t let your muscles loosen.
Thankfully, here at SkinnyMs. we believe that fitness should be fun. We believe you should look forward to your workouts, not dread them with every fiber of your being. So we put together this list of the top must-know tips for running in winter.
After all, winter running does come with a handful of benefits.
- Popular paths are often less crowded.
- It’s a fun way to see your neighborhood’s holiday decor.
- It’s a great way to ward off winter weight gain.
- Make the most of scarce winter sun and get your dose of vitamin D.
While running in the cold might seem uncomfortable, taking the right precautions can make it a downright enjoyable activity. Below we’ll go over the need-to-know on winter running gear, running safety, and motivation.
It’s time to make outdoor running enjoyable again, even in the cold!
1. Wear the right clothes.
Winter running gear is a little different from summer running gear. In the cold weather, you’ll need long sleeves and pants to keep your skin warm. Even while exercising, cold wind can dry up, crack, or freeze your skin. Moisture-wicking, flexible fabrics are still the best, you’ll just want more of it.
You’ll also want a wind-breaking jacket. While a breeze in the summer feels nice and cooling, a winter breeze is a whole other story. The icy air will be a lot colder than your warmed up skin, and the contrast can even feel painful sometimes.
Additionally, depending on how cold it is, you might want gloves, a hat (or headband that covers your ears), and maybe even thermal long underwear. Check out these 3 Tips for Choosing the Right Workout Gear.
Remember that when running in winter, proper clothes play an important role in preventing frostbite and cracked skin.
2. Layer up.
When it comes to winter running, the biggest headache revolves around under- or over-dressing. The easiest fix to this is layering up.
We already mentioned wind-breaking jackets to ward off the worst of the cold air. Another good tip for outerwear is choosing a jacket that zips all the way down. This makes it convenient to layer down or up.
When we run (especially when we’re increasing speed or going uphill), our body temperature spikes. We’ll create our own convenient heat source. This means that the layers that felt comfortable when you first left your house might seem suffocating half way through your run.
But with a jacket that zips all the way down, you can easily allow in some colder air. You could also take off the jacket and tie it around your waist.
For more information on helpful winter workout gear and tips to stay safe and comfortable, check out our 10 Tips for Working Out Safely in Cold Weather.
3. Use sunglasses and sunscreen.
Many of us connect sunglasses with the summer. They’re a must have for beaches, but not for winter wonderlands. Nevertheless, the glare from the snow can actually be more harmful to our eyes.
Protect yourself from harsh light with a pair of sunglasses that has adequate UV protection. Additionally, gusts of wind won’t dry out your eyes if you’re wearing protection, which makes for a much more comfortable run!
Additionally, you should protect your skin with sunscreen. Even during winter, harmful rays can lead to burns and increase your risk of skin cancer. Check out these 5 All-Natural Sunscreens that can help keep your skin healthy, glowing, and wrinkle-free.
The post Sizzling Hot Tips for Running in Winter appeared first on Skinny Ms..
source https://skinnyms.com/running-in-winter/
Tuesday, February 27, 2018
Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge
WARNING: This weight loss challenge could result in any or all of the following:
- Weight loss of up to 10 pounds
- Feeling and looking fabulous
- More restful sleep
- Self-confidence boost
- Extra energy
- Improved mood
- Could be habit forming
Try our 4 Step Weight Loss Challenge for 30 days and transform your body for a lifetime. These steps are easy to understand, free of charge, accessible to all ages & fitness levels, and insanely effective.
4 Step Weight Loss Challenge
Step 1 – Water
1. Drink approximately 2 liters, or 8 eight ounce glasses, of water each day. Feel free to add sliced fruit to your water for added flavor.
2. Flush The Fat Away Drink recipes are great alternatives to plain water. Since processed fruit drinks are high in sugar content, it’s recommended that this type of drinks be limited or avoided completely over the next 30 days. If you do choose to drink fruit-flavored drinks, read the ingredients label and avoid any beverages that contain sugar or other added sweeteners.
3. Water flushes toxins out of vital organs and carries nutrients to your cells. Even mild dehydration can zap energy. Water is vital for optimal health!
Step 2 – Sugar and Artificial Sweeteners
1. Avoid all refined sugar and artificial sweeteners.
2. Read ingredient labels on packaged foods to eliminate any foods that contain these. Almost all processed foods have some form of added sugar. This means that whole foods will be the biggest part of your diet over the next 30 days. To understand in full what is meant by no added sugar, read our 30-Day No Sugar Challenge.
3. Four teaspoons of unrefined sweeteners, per day, is allowed. Read our list of 10 Alternatives to Refined Sugar which can count toward the 4 teaspoons. In addition to the 4 daily teaspoons of unrefined sweetener, stevia is also permitted during this weight loss challenge.
4. If there is a food product with an unrefined sugar in the ingredients label, i.e. honey, maple syrup, etc., there is no way to know how much has been added. Therefore, these food items should not be consumed during this weight loss challenge. The only way to know that you have had the allotted 4 teaspoons of unrefined sweetener in one day is to measure them yourself.
5. Review Other Names for Sugar which will help you to become better informed when reading ingredient labels.
Step 3 – Portion Control
1. All meals should be eaten on salad size plates instead of traditional dinner plates. These plates are approximately 7-inches in diameter.
2. When eating at a restaurant, ask that your meal be served on a salad plate.
3. When eating soups or stews, follow the 1 serving size, which is typically 1 to 1 1/2 cups.
4. Read the Skinny Plate Challenge for more information on portion sizes.
5. Portion sizes of foods must be no larger than the palm of your hand. That means that ‘normal’ restaurant portions have to be cut down in size in order to fit on your salad plate. (This is one of my best tips for losing weight.)
Step 4 – Exercise
1. Exercise a minimum of 30 minutes, six days per week.
2. Exercise can be broken into increments of 15 minute blocks or completed at one time.
3. Exercise can consist of weight training or cardio, or a combination of the two.
4. Find workouts that are appropriate for your fitness level, while still challenging yourself.
Any of the following routines will work perfectly for this challenge:
Top Weight Loss Tips for Success:
- Avoid processed, packaged foods that are often found on the inside aisles of grocery stores.
- Shop the outer parameter of the grocery store. Here you will find fresh fruits, vegetables, lean meats and low-fat dairy.
- Eat or drink low-fat dairy consisting of 0% – 1% fat.
- Eat lean cuts of meat, or better yet, eat wild-caught salmon, rainbow trout, and halibut.
- Avoid all battered and deep fried foods.
- Eat 3 small meals and 2-3 healthy snacks each day.
- Eat one treat meal each week. What’s a treat meal? Whatever you like.
- No alcohol is recommended because of the high sugar content.
- Keep going after the 30 days. Write down your long-term goals.
For an effective guided workout program, check out:
Total Body Transformation
6 Week Emergency Makeover
36 Fat Blasters
Don’t miss a thing! Subscribe to our newsletter and keep up with our Facebook and our Pinterest for clean eating tips, workout challenges, and healthy lifestyle tips!
Editors Note: This post was originally published March 19, 2013 and has been updated.
The post Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge appeared first on Skinny Ms..
source https://skinnyms.com/4-step-weight-loss-challenge/
5 Simple Ways to Burn Fat for People Who Find It Hard To Work Out
Not a fan of working out? Maybe it’s too time consuming. Or, is it that you can’t seem to put yourself through physical torture for 60 minutes? Like it or not, working out is beneficial for your health. But you shouldn’t have to feel horrible doing it! We have simple ways to burn fat that will keep even the most resilient people in check.
While the body needs fat to stay healthy and strong, it only needs a certain amount. When we carry too much, it hinders healthy body function, and can result in various health issues, including life-threatening ones.
In fact, a 2016 study published by Annals of Internal Medicine, which focused on men and women age 40 and older, found that a person’s mortality risk is increased by a higher body-fat percentage — independent of BMI.
But if you have zero interest in waking up an hour early to hit the gym, then what you need is a little insight onto just how simple it can really be to get a good sweat, make lifestyle tweaks, and melt the fat away in no time.
The post 5 Simple Ways to Burn Fat for People Who Find It Hard To Work Out appeared first on Skinny Ms..
source https://skinnyms.com/simple-ways-to-burn-fat/
Honey Cupcakes with Vanilla Frosting
One bite of these honey cupcakes with vanilla frosting, and I promise you – your whole life will be changed. I’m not trying to be dramatic over here, I’m just totally amazed. You see, I find myself craving sugar all the time. My sweet tooth is not falling in line with my diet plans, and sometimes it completely derails me.
I’ve learned that, while I’m trying to avoid the sweets, I can’t completely forget about them. If I deprive my body of sweet treats, I’ll find myself binging on the worst of the worst. So I learned to make some healthy treats to keep around the house. When I’m feeling the craving, I reach for a portion sized sweet to satisfy the itch. Cupcakes are perfect for that because they’re easy to portion.
Will These Sugar-Free Cupcakes Satisfy?
So last week, I whipped up a batch of these sugar-free honey cupcakes with vanilla frosting. As I was making them, I thought to myself, “These are going to be tasty, but there’s no way they’ll satisfy my sweet tooth.” They didn’t have any of the good stuff I normally put into cupcakes – no AP flour (all whole wheat), no sugar, and no butter. It was worth a try, but I wasn’t expecting too much.
And then I took a bite. My eyes opened wide and I’m pretty sure my eyes sparkled. They were not only sweet, but they were completely amazing! They tasted healthy, but not in a bad way. The whole wheat flour gave the sweet treats a little bit of nuttiness, and the apples, honey, and orange juice delivered with natural sweetness.
Using applesauce has long been a trick for those trying to avoid added sugars, but I actually avoid applesauce. It usually has all kinds of additives and preservatives. Not to mention, sometimes applesauce has as much sweetener as a scoop of sugar! So reaching for whole apples and natural sugars (like orange juice and honey) makes such a great substitution when baking.
What About the Rest of the Ingredients?
As I said, I was a little wary about using whole wheat flour. I thought these honey cupcakes with vanilla frosting might turn out a little dense because some of the ingredients were a bit weird. Greek yogurt? Olive oil? Almond milk??
The result was the complete opposite of what I thought. The combination of olive oil and Greek yogurt kind of blew my mind. Instead of being dense, these cupcakes were light, airy, and refreshing. They had a slightly tangy flavor from the yogurt, accentuated by the acidic orange juice, that got me going back in for bite after bite.
Baking with olive oil has become very popular in the last few years. You can substitute olive oil for most baking oils (and, of course, for butter) in bread and cakes. It has a strong flavor, but that totally works in this recipe. You’ll get all the health benefits of using this healthy oil instead of the saturated fats in butter.
And Then, There’s the Frosting
All that aside, here’s the real reason I love these cupcakes. Two words: cream cheese frosting. I’m a sucker for that stuff! I normally seek out gingerbread muffins and carrot cake just to get a bite of that sweet-and-savory frosting. By using reduced-fat cream cheese, we get all of the flavors of the real deal with less than half the fat and 40 percent of the calories. I’ll take it!
I’m so excited to share this life changing recipe with you. Let me know what you think, I can’t wait to see what you think!
Honey Cupcakes with Vanilla Frosting Recipe
Yeilds: 8 cupcakes | Serving Size: 1 cupcake with 1 tablespoon frosting | Calories: 237 | Total Fat: 12g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 38mg | Sodium: 205mg | Carbohydrates: 30g | Fiber: 3g | Sugar: 13g | Protein: 6g | SmartPoints (Freestyle): 10
Ingredients
- 1 1/2 cups white whole wheat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 3 tablespoons honey
- 1/2 teaspoon vanilla
- 1 egg
- 1/2 cup (plain) Greek yogurt
- 2 1/2 tablespoons olive oil, optional canola oil
- 1/2 cup almond milk
- 1 tablespoon orange juice
- 1/2 cup finely diced apples
-
Frosting
- 1/2 cup softened cream cheese, reduced-fat
- 2 tablespoons raw honey (use a thick, light color honey, my recommendation Honest Raw Honey)
- 1 teaspoon pure vanilla
Directions
- Preheat oven to 375 degrees.
- Combine dry ingredients, set aside.
- Whisk together honey, vanilla, egg, yogurt, and oil. Add almond milk and orange juice, whisk to combine.
- Fold dry ingredients and apples, into wet mixture. Fill 8 lined muffin tins with batter and bake 30 minutes or until a toothpick inserted comes out clean. Cool cupcakes completey before adding frosting.
Frosting
- Beat ingredients until combined and creamy.
Copyright 2018 Skinny Ms. ® All rights reserved.
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