My Safe Foods / Comfort Food Ideas / TW ED

115 Calorie Muffins!

This recipe can be adjusted to be Vegan and Gluten Free!

You read that correctly! This is a 115 Calorie Muffin Base! Muffins tend to be quite high in calories so I apologize it can't be lower! These flavors are all under 125 calories, but I imagine you can experiment with the base which is a little under 100 calories!

This was inspired via a request by singing in the rain!

Ingredients + Supplies (See Bottom for Flavoring)

2 cups flour (All Purpose or Gluten Free)

1/3 cup granulated sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1 cup milk (Cow, Almond, etc)

2 tablespoons olive oil

1 large egg (or Egg Alternative, measurement varies per alternative)

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12 Count Muffin Tin

Large Bowl

Liners (Optional)

Instructions

1. Preheat the oven to 200C/400F. Line and grease a 12-count muffin tin with muffin liners.

2. In a mixing bowl, whisk together the dry ingredients. In a separate bowl, whisk together the wet ingredients. Add the wet ingredients into the dry ingredients and mix until just combined. Fold through the mix-ins of choice.

3. Divide the muffins between the 12 muffin liners. Bake the muffins for 18-20 minutes, or until a toothpick comes out clean.

4. Remove the muffins from the oven and let them cool in the muffin tin for 10 minutes, before transferring to a wire rack to cool completely.

Nutritional Information

(does not include information for flavorings, this is just for the muffin base)

Serving: 1muffin 

Calories: 100kcal

Carbohydrates: 17g 

Protein: 3g

Fat: 4g

Sodium: 96mg 

Potassium: 55mg

Fiber: 1g 

Vitamin A: 55IU

Calcium: 48mg 

Iron: 1mg

NET CARBS: 16g

Flavoring Options

- Lemon Blueberry : 1/2 Cup of Lemon Zest (+ 2 Cals per Serving) and 1/2 Cup of Blueberries (+ 6 Cals per Serving)

- Apple Cinnamon : 1 Finely Chopped Apple ( + 8 Cals per Serving) and 1 Tablespoon of Cinnamon ( + 2 Cals per Serving)

- Banana : 2 Mashed Bananas (+ 18 Cals per Serving)

- Pumpkin : 1/2 Cup of Pumpkin Puree (+ 3.5 Cals per Serving)

You can also probably experiment with other add-ins, but I not 100% sure how they'd work out!

Saw this on tiktok, not sure if it really is 250 for the whole cake but thought i’d share

✨ 100 Calorie Smoothie ✨ — as much as I love using apps to log my cals and exercise, my food journal is like my bible- does anyone else keep one? I thought I’d share one of my most used recipes that I’ve written in there- this smoothie is super filling and tasty ☺️ — —— ——— ingredients: * 1 cup ice (0 cals) * 1 cup water (0 cals) * ½ cup frozen blueberries (43 cals) * ½ medium banana (27 cals) * ¼ cup macadamia milk (14 cals) * ¾ tsp honey (16 cals)

put it all in your blender and blend until smooth! ——— —— — ^ depending on how powerful your blender is and how thick you like your smoothies, you could add more/less water ^if you don’t need the added sweetness, don’t add honey! ^ if you want to further reduce the calories, you could also completely remove the milk and replace with a little more water ^ any milk substitute can be used in place of macadamia (I just love the taste!) calories will vary between types and brands of milk substitutes, so make sure to check yours!

Turkey Wrap + Apple Lunch (170 calories)

Mission whole wheat low-carb wrap (45)

2 slices mesquite-smoked turkey (40)

2 tsp Vegenaise (20)

A few leaves of spinach (5)

A small Pink Lady apple (60)

Gerolsteiner sparkling mineral water with calcium + magnesium (0)

Guilt-Free Melon Breakfast or Dessert - 110 kcal/2g protein

Servings: 4 - 110 kcal/2g protein per serving

1 cup Watermelon balls or cubed

1 cup Cantaloupe balls or cubed

1 cup Honeydew Melon balls or cubed

1/2 cup Pomegranate Pips

1/4 cup Fat-Free Plain Yogurt

1 TB Honey

1/8 t Nutmeg

2 TB Walnuts chopped

1. Divide the fruit between 4 serving bowls

2. Combine the yogurt with the honey and nutmeg – drizzle over the fruit

3. Top with the chopped walnuts and serve

NOTE: For vegan use non-dairy yogurt and agave or maple syrup.

Skinny Vegetable Lasagna Rolls - 129 kcal/5g protein

Servings: 20 rolls - 129 kcal/5g protein each roll

1 tablespoon of olive oil

1 cup of zucchini, grated

1 cup of carrot, grated

1/2 cup of baby portabella mushrooms, minced

1 cup of frozen chopped spinach, thawed and squeezed dry

1 1/4 cup of small curd cottage cheese

1/2 teaspoon garlic powder

1/2 teaspoon of dried basil

salt & pepper

2 cups of marina sauce

20 lasagna noodles

3/4 cup of mozzarella cheese

1. Preheat oven to 350.

2. In a large saute pan, add olive oil and mushrooms. Saute for 2-3 minutes.

3. Next, to the same pan, add carrots and zucchini. Saute for another 2-3 minutes.

4. Remove from heat and let rest for 5 minutes.

5. In the meantime, bring a large pot of water to a boil and cook lasagna noodles till al dente {written on box}. Spray a baking sheet with cooking spray so noodles do not stick. Remove noodles and place on baking sheet until cool enough to touch.

6. In a small bowl, add sauteed vegetables, spinach, cottage cheese, garlic powder, dried basil, and salt & pepper to taste. MIx until combined.

7. In a 13×9 inch pan add 1 cup of marinara sauce to the bottom.

8. Start to assemble lasagna rolls. Place lasagna noodle on a flat surface. Add about 1-2 tablespoons of the filling mixture to the noodle and spread out even.

9. Roll from one end to the other and place rolls in pan.

10. Finish off with 1 cup of marinara sauce on top of finished noodles.

11. Place 1 tablespoon shredded mozzarella cheese on each lasagna roll.

12. Cover with foil.

13. Bake for 40 minutes.

14. Devour!

NOTE: 20 rolls will make about 2 13×9 full pans. If you do not need the full amount right away you can freeze the rolls individually in a ziplock bag for up to 3-4 weeks or freeze the fully prepared lasagna rolls with sauce for 3-4 weeks.

Gluten Free Skinny Lemon Bars - 174 kcal/4g protein

Servings: 8 - 174 kcal/4g protein per serving

Crust

1/2 Cup Gluten-free baking flour

1/2 Cup Unsweetened coconut flakes

1 Tbsp Coconut Flour

1/4 Cup Granulated sweetener (Truvia or Coconut Sugar)

2 Tbsp Coconut oil melted

1 Tbsp Honey or sticky syrup

1 Tbsp Water warm

Filling

3 Large Eggs

1/4 Cup Honey or sticky syrup

2 Lemons Juice and zest

1 Tbsp Gluten-free flour

1. Preheat oven to 350 F and prepare a 9x13 inch loaf pan with parchment paper and non-stick spray.

2. Place all crust ingredients into a food processor and pulse until combined. Press the crust evenly into the bottom of the prepared pan. Bake for 12-15 minutes.

3. All the while, prepare your filling by whisking all filling ingredients together until smooth. Remove crust and pour the filling over the crust while it's still hot.

4. Reduce heat to 325F and continue baking for another 15-20 minutes. The filling should still be giggly but solid to the touch.

5. Let cool completely before cutting into squares and serving. Best if chilled before serving.

115 calorie celebration breakfast! I lost 5 pounds during my fast and am now only 9 pounds away from my pre-pregnant weight!

½ cup egg whites- 60 cal

1 cup almond milk- 15 cal

2 strawberries- 12 cal

Handful of spinach- 3 cal

1 tbsp ketchup- 15 cal

90 calorie noodle soup

Hello everybody! It was raining hard today and I wanted to make something warm and low-cal that would fill me up. It ended up having a very peppery taste, similar to some of my favorite instant beef broths. Without the soup this recipe is only 46 calories!!

Ingredients:

200g shirataki noodles (10)

3 tablespoons green onion (8)

2 cloves garlic (8)

3 tablespoons soy sauce (30)

3/4 cup water (0)

1 large egg white (17)

black pepper to taste (0-17)

total: 90 calories

Directions:

Noodles

1. Prep. Wash your noodles thoroughly under running water. Chop your garlic and green onions.

2. Pan fry noodles on a non-stick pan until the smell of konjac disappears when you bite into them. They should also lose a bit of their iconic bounce (but only slightly).

3. Add chopped garlic, green onions, and a couple tablespoons of soy sauce to noodles. Also sprinkle a generous amount of black pepper. Stir fry them until noodles are evenly coated.

Soup

1. Remove noodles from pan and place in a bowl. Leave a bit of garlic in the pan.

2. Add 3/4 cups of water, 1 tablespoon soy sauce, and more black pepper to pan. Mix thoroughly.

3. Separate your egg yolk from your whites and drop the white into the broth. Stir until fully cooked. If you have dogs, you can fry the yolk afterwards and give it to them as a treat.

4. Pour your soup over your noodles. Add more green onion as garnishing if desired. Eat and enjoy!

Notes:

+Warm and filling! Good for rainy days

+Egg whites have lots of protein

+Satisfies salty/peppery cravings

You can try using a regular pan, I’m just not sure if you’ll need oil to keep the noodles from sticking