“Defining a Balanced Meal:
A balanced and wholesome breakfast is something that combines 2 or more of the food groups below to fulfill nutrition needs.
Fruits or vegetables (dried fruits are fine too)
Grains and Cereals (whole grains, oats, high-fiber foods)
Dairy (skim milk, low-fat yogurt, cheese, cottage cheese (paneer) )
Proteins (eggs/egg whites, peanut butter, beans, nuts, sprouts, protein isolates)”
To combine one ingredient from each of these categories for a balanced, healthy, “grab on the go” breakfast (if you would), I decided to send across my recipe of Oatmeal Flax Seed Muffins.
Without any processed sugar added in, these are almost sugar-free and pair well with a hot cup of coffee or a tall glass of cold milk. Further these are free from egg/egg substitutes and dairy!
1 cup regular Oatmeal, powdered (fine)
½ cup Organic Whole wheat flour
½ cup Organice Flax seed, powdered
½ -1 cup Water
¼ teaspoon Baking soda
½ teaspoon Orange zest, fresh (optional)
2-3 teaspoons chopped walnuts (optional)
Though I started making these muffins, initially, with 1 cup of regular oatmeal powder, I now combine ½ cup of regular oatmeal with ½ a cup that’s flavored, both powdered, to bring in some diversity. Using milk in place of water is entirely optional. I add orange zest for the aroma and to provide freshness in taste. You could add dried sweetened cranberries, prunes or raisins for added sweetness.
- Pre-heat oven to 350F.
- Spray a 6 cup muffin tray/pan with cooking spray. Set aside.
- In a bowl, mix together oatmeal, wheat flour and flax seed.
- Add baking powder, orange zest, walnuts and mix well. Add water and combine the ingredients into a thick wet mixture.
- Scoop out spoonfuls of the mixture into each of the cups of the muffin tray/pan.
- Bake at 350F for 10-15mins or till done. (A toothpick or knife must come out clean when inserted into the muffins when done). This recipe yields about 6 muffins.
Halved muffin with orange zest and chopped walnuts
I allow the muffins to cool to room temperature and store them in the refrigerator. Just before we head out, we warm it in the microwave for 10-12 seconds.
Though preparing this for weekday breakfasts, on Sunday evenings, is routine my end, I thought it would be a good addition to the recipes for the WBB event. To us this sure has been a big relief from those artificially flavored sugar loaded commercial breakfast bars. Hope you enjoy it as well.
Thank you Mansi for inviting me to contribute to this event.