Carbs get a bad rap, but in reality only certain carbs should be avoided. In fact, your brain runs 100% on carbs, so if you stop eating them, your brain turns to mush and your mood turns worse. Choosing the right carbs is what is important. White carbs like pasta, rice and bread are so bleached and processed the nutrition is stripped from them. Not only that but they turn to sugar immediately, causing a spike in your blood sugar. I call this the Chinese Food effect: you can eat your weight in Chinese food, feel like you are going to explode, but an hour later you are hungry again looking for something in the fridge. Why? Cause the food is so heavy in sugar and fast burning carbs that your blood sugar levels drop, causing you to crave more food and overeat. Whole grains (not “multigrain” and not “made with whole grains” but 100% whole grain foods like brown rice, whole grain pasta and whole wheat bread) do the opposite- they stabilize blood sugars so you stay fuller, longer and they haven’t been stripped of their nutrients so you get a healthy dose of vitamins, nutrients and the food freebie fiber.
I love carbs. There is nothing better than having a big slice of sweet, delicious, warm carbs and a cup of coffee in the morning. Usually to get this, people will head to Starbucks to order a latte and whatever stale, sugar coated scone is left in the fingerprint smudged case. “It says bran!” you say. “It’s healthy!” Hardly. Just because it has one healthy ingredient doesn’t mean the rest are healthy, too. (While we are on the subject, the multigrain bagel is also clever marketing – it’s not whole grain.)
Wouldn’t it be awesome if you could go somewhere and order a delicious treat and know that it is not only yummy, but completely healthy? You can’t, cause that doesn’t make anyone money, so you must make it yourself. That’s the only way you can truly control what goes into your food, and into your body.
TRAChealth sent me some chia seeds to try out for www.sweatlist.com, and by some, I mean 30 bags, and at a 2 tbsp serving size, it’s going to take me a million years to get through this stash. And so…I bake!
This recipe is a healthed up version of an already healthy Eat Clean recipe. I used all whole wheat flour, along with adding flax and chia seeds, which makes this recipe all whole grain. It is totally versatile and can be adapted based on what you have on hand. I’ve made this using banana and blueberries, and cranberries with almonds and walnuts. You can leave out the pumpkin and use sweet potato, or more applesauce in its place, and use any combo of fruits and nuts. Go nuts!
Pumpkin Pecan Loaf
1 cup old fashion oats (NOT INSTANT)
1/2 cup unsweetened applesauce
1/2 cup canned pumpkin (NOT pumpkin pie filling)
2 large egg whites + 1 egg yolk, lightly beaten
2 Tbsp + 1 tsp olive oil
1 Tbsp baking powder
1/2 Tsp baking soda
1 Tsp cinnamon
1/4 Tsp ground nutmeg
1 Tsp pumpkin pie spice
2 Tbsp chia seeds
2 Tbsp ground flax
1/2 cup milk
1/2 cup + 1/4 cup whole wheat flour
1/4 cup maple sugar flakes, brown sugar or sugar substitute equivalent)
1/2 cup berries, raisins, nuts or anything else your little heart desires
1.) Preheat the oven to 375 degrees. Line a muffin tin with papers or spray a loaf pan with non-stick spray.
2.) Combine oats, pumpkin, applesauce, milk, eggs and oil.
3.) In a separate bowl, mix remaining ingredients. Pour wet ingredients into dry and mix them up.
4.) Fill tins or loaf pan and bake 15-20 minutes for muffins, 25-30 minutes for a loaf. Baking times may vary. A knife inserted into the center should come out clean.
I usually top mine with extra nuts or some oats. These freeze really well so make a bunch of loaves and thaw as you need.
If you make these send me pics! I’ll love to share them!