medical weight loss philadelphia diet doctors
medical weight loss philadelphia diet doctors

Today I am going to share with you 3 great low calorie recipes that are under 200 calories per serving. If you have never been to our weight loss center call us and schedule your free weight loss consultation. Call us at 215-821-7336.

The recipes are for Apple Raisin Muffins, Pumpkin Muffins and Banana Pecan Waffles.

Our son Noah will soon be home from College for the holiday break and my wife is already buying the ingredients for these recipes because they are his favorites. Your family will not believe that these recipes are for diet food so let me know how you and your family enjoyed them.

Here are the recipes:

*Apple-Raisin Muffins

  • Ingredients:
  • All-purpose flour- 2 cups
  • Packed dark-brown sugar- ½ cup
  • Baking powder- 1 tsp
  • Baking soda- ½ tsp
  • Ground cinnamon- ½ tsp
  • Salt- ½ tsp
  • Buttermilk- ¾ cup
  • Unsweetened applesauce- ½ cup
  • Large egg whites- 2
  • Canola oil- 2 tbs
  • Chopped peeled apple- 1 cup
  • Dark seedless raisins- ⅓ cup

First set oven to 400 degrees. Spray 12 standard-size muffin-pan cups with cooking spray. In a large bowl mix together flour, brown sugar, baking powder, baking soda, cinnamon and salt. Form a well in the center. In a small bowl mix together buttermilk, applesauce, egg whites and canola oil. Add buttermilk mixture into well of flour mixture. Mix until moistened (do not overmix). Fold in apple and raisins. Add even amounts to each muffin cup. Bake for 25 minutes. Let cool on rack. Enjoy!

Nutrient value per muffin: 161 calories, 3 g protein, 1 g fiber, 3 g fat, 32 g carbohydrate, 221 mg sodium, 1 mg cholesterol

*Pumpkin Lovers Muffins

  • Ingredients:
  • Almond flour- 2 cup
  • Packed light-brown sugar- ¾ cup
  • Baking powder- 1 tbs
  • Ground cinnamon- 1 tsp
  • Ground ginger- 1 tsp
  • Salt- ¾ tsp
  • Ground allspice- ¼ tsp
  • Unsalted butter (cut into pieces,chilled)- 3 tbs
  • Liquid egg substitute- ¼ cup
  • Canned solid-pack pumpkin puree (not pie filling)- ¾ cup & 2 tbs
  • Nonfat milk- ⅔ cup
  • Vanilla- 1 tsp
  • Chopped pecans- 2 tbs

Preheat oven to 375 degrees. Use cooking spray on 12 standard-size muffin-pan cups and muffin-pan top. In a large bowl, mix together the brown sugar, allspice, ginger, cinnamon, salt, baking powder and flour. With 2 knives, if used as scissors you can cut butter until it appears as fine crumbs. Now in a small bowl, beat together egg substitute, pumpkin, milk, and vanilla until mixed. Add batter to muffin cups equally. Sprinkle pecans on top and bake for 25 minutes. Place muffins on rack to let cool slightly then enjoy!

Nutrient value per muffin: 179 calories, 4 g fat, 2 g saturated, 4 g protein, 32 g carbohydrate, 2 g fiber, 291 mg sodium, 8 mg cholesterol

*Banana-Pecan Waffles

  • Ingredients:
  • All-purpose flour- 1 ¾ cup
  • Sugar- 1 tbs
  • Baking powder- ½ tsp
  • Baking soda- ½ tsp
  • Ground cinnamon- ½ tsp
  • Salt- ¼ tsp
  • Mashed banana (2 small)- ¾ cup
  • Large egg whites- 2
  • Large whole egg- 1
  • Vegetable oil- 1 tbs
  • Buttermilk- 1 cup
  • Vanilla extract- 1 tsp
  • Pecans (toasted,finely chopped)- ¼ cup

Toppings (optional): Butter, sugar free maple syrup, sliced bananas, chopped pecans.

Start by heating a nonstick standard waffle iron. Now in a large bowl mix together flour, sugar, baking powder, baking soda, cinnamon, and salt. In a medium-sized bowl mix together banana, egg whites, whole eggs, oil, buttermilk, vanilla, and pecans. Create well in center of flour mixture, placing banana mixture inside. Quickly stir until flour mixture is moistened. Spray waffle iron with cooking spray, then add ⅓ cup of batter. Cook as instructions tell you. Add toppings you desire and enjoy!

Nutrient value per waffle: 193 calories, 6 g fat, 6 g protein, 30 g carbohydrate, 2 g fiber, 230 mg sodium, 28 mg cholesterol

Please come back to this blog section next week because every week we add more great recipes that are keys to losing weight and improving overall health and wellness.

*Source These recipes were taken from Eat what you love and lose by Peggy Katalinich. It’s a great cookbook and has lots of great low calorie recipes.

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