Medical App & Medical Advice with Hello Doctor

Tag: muffins

3 Healthy Valentine’s recipes for your kids

January 13th, 2020 by Content Editor

The month of love is finally here. Let your kids take part in the fun with these healthy, Valentine’s Day-inspired recipes.

Valentine’s English muffin pizzas

Ingredients

  • 2 English muffins
  • 1 tbsp tomato puree
  • 3 or 4 cherry tomatoes
  • ½ red pepper
  • Handful grated mozzarella or cheddar cheese

Method

  • Preheat your oven to 180°C. Split each muffin into two to make the pizza bases. Spread a thin layer of tomato puree over the cut sides of the muffins and place on a baking tray.
  • Using a sharp knife, cut heart shapes from the red pepper and set aside.
  • Chop the remaining red pepper finely and sprinkle it over the pizza bases. Finely chop the cherry tomatoes and add to the pizzas.
  • Sprinkle over the cheese and top each pizza with the red pepper hearts to decorate.
  • Bake in the oven for 5-10 minutes until the cheese is melted and bubbling.

Strawberry frozen yoghurt bites

Ingredients

  • 12 strawberries (fresh or frozen)
  • ½ cup plain or Greek yoghurt

Method

  • To make the first layer, blitz the strawberries in a blender. If needed, add some water to help them break down.
  • Spoon 1 teaspoon of the strawberry purĂ©e into a silicone ice cube or chocolate mould, leaving about 1/3 of the purĂ©e behind for the second layer.
  • Wrap the mould in aluminium foil and place into the freezer for one hour or until the purĂ©e is firm.
  • Make the second layer by adding 2 tablespoons of the yoghurt to the strawberry purĂ©e in the blender.
  • Blitz for a few seconds until it has all combined.
  • Remove the mould from the freezer and add 1 teaspoon of this strawberry and yoghurt layer. Cover again with foil and return to the freezer for another hour.
  • For the third layer, add 1 teaspoon of the yoghurt to the moulds, filling them to the top. Run a knife along the top of the mould to smooth it out and return to the freezer for 1-2 hours.

Vegetable flower bouquets ​

Ingredients

  • Cucumbers
  • Radishes
  • Carrots
  • Peas
  • Parsley
  • Or veggies of your choice
  • Cream cheese
  • Skewers
  • Small mini pots
  • Dried beans or rice for placing in the pots
  • Mini shape cutters (fondant cutters)

Method

  • Slice your veggies into thick pieces. It should be thick enough for the skewer to go through without breaking the veggie.
  • Cut the sliced veggies into flower shapes with your cutters. If you’re using mini cookie cutters for the middles, try using different veggies to fill it in for more colour.
  • Gently pull the skewer halfway through.
  • Place the veggie flowers in a pot full of dried beans or rice to secure its spot.
  • Garnish with parsley.
  • Fill the mini pots with cream cheese and serve.

References:

3 porridges for a healthy gut

October 21st, 2019 by Content Editor

Overnight oats

Ingredients

For the oatmeal

  • 1 cup steel cut oats
  • 2 ÂĽ cups purified water
  • 1 tsp ground cinnamon
  • ½ tsp cardamom powder
  • Pinch sea salt

For the raspberry compote

  • 2 cups frozen raspberries (or any other berries you like)
  • 1 orange, juice only
  • ½ cup purified water
  • 1 tsp freshly grated ginger

Toppings

  • 2 tbsp yoghurt (for a vegan option, use soy or coconut yoghurt)
  • Seeds from ½ pomegranate
  • 2 tsp nut butter of choice
  • Crushed pistachio and/or walnuts
  • 4 dried apricots, diced

Method

  • The night before, mix the oats, salt and cinnamon into a pot, add water, mix, cover and let it sit overnight.
  • In the morning place the pot over medium heat and bring to boil.
  • Simmer for 5 minutes, then divide into serving bowls. If needed, you can add more water to get the desired consistency.
  • In a medium pot add the frozen raspberries, water, ginger and orange juice and bring to boil over medium heat.
  • Simmer for 2-3 minutes, mix and evenly divide on top of the oatmeal bowls.
  • Add the other toppings and serve warm.

Happy belly porridge

Ingredients

  • ÂĽ cup dry rolled oats
  • 1½ tbsp of chia/flaxseed mixture (½ and ½)
  • ½ tsp ground cardamom or cinnamon (or both)
  • Pinch of salt
  • 1 cup water
  • ÂĽ cup nut milk (or water)
  • ÂĽ cup plain low-fat yoghurt
  • ÂĽ cup plain low-fat kefir
  • ½ cup blueberries
  • Drizzle of organic maple syrup (optional)

Method

  • In a small saucepan, add oats, chia/flaxseed mixture, cardamom, and a pinch of sea salt. Add water and cook over medium heat, stir often. Allow the mixture to become gelatinous, as the chia seeds soak up the water. Add nut milk and cook to desired consistency. Stir to keep mixture from sticking to the bottom.
  • Remove from heat when done.
  • Place the mixture into a bowl and top with yoghurt and kefir. Heat blueberries in a glass bowl in the microwave for 30 seconds to 1 minute and pour on top. Drizzle with maple syrup if desired: not too much, though!

Banana ginger oats

Ingredients

  • 1 small/medium ripe banana
  • ½ cup whole rolled oats
  • 1 cup milk of your choice
  • ÂĽ tsp cinnamon
  • ½ tsp freshly grated ginger
  • ½ tsp pure vanilla extract

Method

  • Break the banana into pieces and place in a small pot with oats and milk. Bring to a simmer and cook until the milk is absorbed and the oats is thickening.
  • Reduce to low heat and as you stir, mash the bananas up until they’re well combined. Add cinnamon, ginger and vanilla and cook until oatmeal is thick. Serve hot and garnish with coconut or chopped nuts.

References:

3 Healthy recipes in 5 minutes or less

October 21st, 2019 by Content Editor

You don’t have to skip meals if you’re running late; here are 5-minute, wholesome and healthy recipes to keep you full while you’re on the go.

Breakfast in 5 minutes

Cinnamon-pecan “baked” breakfast apple

Ingredients

  • 1 large or 2 small-medium sweet apples, cored and sliced
  • 3 tbsp water
  • 1/8 tsp cinnamon, plus more to sprinkle on top
  • 4 tbsp low fat yoghurt, any kind you like
  • 2 tbsp pecans, toasted and chopped

Method

  • Stir the chopped apples, water, and cinnamon together in a microwave-safe bowl; microwave until the apples are tender.
  • Use potholders to remove the bowl, then top with the yoghurt, pecans, and a sprinkle of cinnamon.

Lunch in 5 mins

Microwave 4-minute BBQ chicken nachos

Ingredients

  • 1 cup rotisserie chicken, shredded
  • 3 tbsp BBQ sauce
  • 2 large handfuls whole-wheat tortilla chips
  • ÂĽ cup salsa
  • 1 cup shredded low fat cheddar cheese
  • ÂĽ cup green onion, thinly sliced
  • Guacamole, to serve
  • Sour cream, to serve

Method

  • Mix the chicken with the barbecue sauce, then spread evenly over a bed of tortilla chips.
  • Spread the salsa, cheese, and green onions evenly on top, then microwave for about 1-3 minutes until the cheese is melted and bubbly.
  • Dollop with some guacamole and sour cream..

Dinner in 5 minutes

Chicken quesadilla

Ingredients

  • 2 medium whole-wheat tortillas
  • ½ cup chicken strips or shredded chicken, cooked
  • ½ bell pepper, diced
  • 1 tbsp taco seasoning
  • ÂĽ cup shredded low fat cheddar cheese

Method

  • Microwave the tortillas on a plate until slightly crispy. They will dry out a bit as they cool.
  • Mix the chicken, peppers, and taco seasoning in a bowl until evenly combined, then cook for about 1-2 minutes until the peppers are soft.
  • Spread the mixture evenly on one tortilla, cover evenly with the cheese, and then top with the other tortilla.
  • Cook for another 30 seconds to 1 minute, slice and enjoy.

References:

3 Healthy muffin recipes

October 21st, 2019 by Content Editor

Sadly, most packaged muffins are loaded with sugar, fat and calories. This includes seemingly “healthy” bran muffins, which actually fall into the bad-for-you muffin category.

Over time, the sugar and fat content in your breakfast or snack muffins could make you gain weight, leave you feeling tired and even increase your risk for serious conditions like obesity, heart disease and diabetes.

The good news is you can still have your muffins. Homemade muffins mean you choose the ingredients so you can manage the calories, fat and sugar content.

Here are three healthier muffin recipes to try.

Egg and cheese muffins

Ingredients

  • 8 large eggs
  • ½ onion finely chopped
  • ½ red pepper finely chopped
  • ½ green pepper finely chopped
  • ÂĽ punnet mushrooms sliced
  • Olive oil
  • ½ cup cheddar cheese
  • 2ml garlic and herb seasoning

Method

  • Preheat oven to 180ÂşC.
  • Use a silicone muffin pan or grease a muffin pan.
  • Braise the onions, peppers and mushrooms in a pan in a little olive oil, set aside and allow to cool.
  • Whisk the eggs in a separate bowl, add the seasoning and then the cheese and onion mixture.
  • Spoon into muffin pan and bake for 15 – 20 minutes.

Good-for-you bran muffins

Ingredients

  • 2 cups wheat bran
  • 1 cup, plus ½ cup dark raisins
  • 1 cup, plus ½ cup water
  • ½ cup buttermilk or plain low- or non-fat yoghurt
  • A squeeze of fresh orange zest
  • ½ cup packed light brown sugar
  • ½ cup vegetable oil
  • 2 large eggs
  • Âľ cup flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt

Method

  • Preheat the oven to 175°C. Grease or spray cook a 12-cup muffin tin or use paper cups.
  • Spread the wheat bran on a baking sheet and toast in the oven for six to eight minutes, stirring a few times so it cooks evenly. Let cool.
  • While the bran is toasting, heat 1 cup of the raisins with ½ cup of the water.
  • Simmer for ten minutes, or until the water is all absorbed. Puree the raisins in a food processor or blender until smooth.
  • In a large bowl, mix together the toasted bran, buttermilk or yoghurt, 1 cup water, then mix in the raisin puree, orange zest, and brown sugar. Stir in the oil, and eggs.
  • Mix together the flour, baking powder, baking soda, and salt, and sift directly into the wet ingredients. Stir until the ingredients are just combined, then mix in the remaining ½ cup raisins.
  • Spoon the batter into the muffin tins, making sure the batter is mounded slightly in each one.
  • Bake for 25 to 30 minutes or until the muffins are set in the centre.

Wholegrain and peanut butter honey muffins

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ÂĽ teaspoon salt
  • ÂĽ teaspoon ground nutmeg or cinnamon
  • 1½ cups or 3 large mashed bananas
  • 1/3 cup honey
  • ÂĽ cup coconut oil, melted
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • ½ cup creamy peanut butter, natural or regular
  • 1/3 cup milk

Method

  • Preheat the oven to 180°C. Line a standard 12-cup muffin tray with paper liners or grease well with non-stick cooking spray. For smaller muffins, use two trays.
  • In a medium bowl, whisk together the flour, baking powder, baking soda, salt and nutmeg.
  • In a large bowl, whisk together the mashed bananas, honey, coconut oil, egg, vanilla, peanut butter and milk. Mix until well until combined.
  • Add the dry ingredients to the wet mixture and stir until just combined. Don’t overmix.
  • Scoop the batter into the muffin liners.
  • Bake for 17-18 minutes until a toothpick inserted in the centre of a muffin comes out clean.
  • Remove the muffins from the tray and cool completely on a wire rack.
  • Once cooled, store well-covered at room temperature for a couple days.

References:

Hello Doctor Services Terms & Conditions

Hello Doctor is part of Momentum Health Solutions (Pty) Limited, a subsidiary of Momentum Metropolitan Holdings Limited.

Legal and Compliance Security and Fraud Terms and Conditions Access to information Privacy Policy