(215) 291-2968 Wednesday - May 05, 2021

May Beefcake: Marina!


Novem BeefCake, Marina, shares two healthy snack recipes that can be whipped together in a snap! Blue Sky Bran Muffins Yield: 12 standard muffins 1 1/3 cups  buttermilk (you can also use sour cream or yogurt thinned with a little milk) 1 large egg 1/3 cup oil (such as vegetable, safflower, sunflower or olive oil)

Notice that well defined bicep from holding these nutritionally dense muffins!

Notice that well defined bicep from holding these nutritionally dense muffins!

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Novem BeefCake, Marina, shares two healthy snack recipes that can be whipped together in a snap!

Blue Sky Bran Muffins

Yield: 12 standard muffins

1 1/3 cups  buttermilk (you can also use sour cream or yogurt thinned with a little milk)
1 large egg
1/3 cup oil (such as vegetable, safflower, sunflower or olive oil)
1/4 cup  lightly packed dark brown sugar
1 teaspoon vanilla extract, a little citrus zest (optional flavorings to add)
1 1/2 cups  wheat bran*
1 cup  all-purpose flour
1 1/2 teaspoons  baking powder (preferably aluminum-free)
1 1/2 teaspoons baking soda
1/4 teaspoon table salt
2 teaspoons  granulated sugar, divided
3/4 to 1 cup chopped mixed fruit (just about anything but citrus or pineapple will work)

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Heat oven to 425 degrees F and coat a 12-cup muffin tin with nonstick spray.

Whisk buttermilk, egg, oil, brown sugar and any vanilla or citrus zest you’d like to use in a small bowl. Whisk bran, flour, baking powder, baking soda and salt in a large bowl. Stir wet mixture into dry until just combined and still a bit rough.

Spoon two 2 tablespoons of batter into each prepared muffin cup. Add about 2 teaspoons fruit to each (dividing it evenly) and sprinkling the fruit with one of the teaspoons of granulated sugar. Spoon remaining batter (about 1 tablespoon each) over fruit and sprinkle tops of muffins with remaining teaspoon of granulated sugar.

Bake muffins for a total of 16 to 18 minutes, rotating pan once midway through baking time for even browning, until a toothpick inserted into the center of muffins comes out with just a few crumbs attached. Do not overbake. Let muffins cool in pan on a wire rack for 10 minutes before removing from tin.

Do ahead: Muffins keep for 3 days at room temperature, longer in the freezer.

Bran muffins + fruit = Great source of fiber!

Bran muffins + fruit = Great source of fiber!

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Avocado Cup Salads with Black Bean Confetti

Makes 8 mini-salad cups

1 cup black beans, cooked, drained (about 2/3 of a 15-ounce can)
1 large bell pepper, finely diced
1/4 cup finely diced white or red onion
1 small jalapeno, seeded and minced
1/4 cup olive oil
2 tablespoons freshly squeezed lime juice (from about 1 lime)
1/4 teaspoon coarse salt, plus more to taste
1/2 teaspoon ground cumin
Dashes of hot sauce or pinches of cayenne, to taste
Chopped cilantro for garnish
4 ripe avocados

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Mix black beans, pepper, onion and jalapeno in a medium bowl. In a small dish, whisk olive oil, lime juice, salt, cumin and hot sauce or cayenne. Adjust dressing seasonings to taste. Halve avocados and remove pits. Score avocado halves with a knife, cutting lines in both directions to form a grid, but being careful not to penetrate through the skin.

If you’re serving all four avocados right away, go ahead and mix the dressing and salad ingredients together, then heap each avocado half with salad and dressing and garnish with cilantro. If you’d like to stretch this over several days of lunches or the like, keep the mixed salad ingredients and dressing in separate dishes. When you’re ready to eat, cut and score your avocado, dot a little dressing directly on each half, heap with salad filling and drizzle with more dressing. Garnish with cilantro.


 

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Recipes borrowed from: SmittenKitchen.com

 

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