butterscotchblastoff

Kick start your day with a good breakfast

Heads up!

on November 1, 2018
7 Sundays

Howard Books; $26 hardcover

On December 4, Alec Penix’s Seven Sundays: A Faith, Fitness and Food Plan for Lasting Spiritual and Physical Change hits bookstore shelves. I’m giving it a test drive and it is terrific!

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Alec Penix, celebrity trainer 

I’m on Day 11 of 43, so Alec and I are still in the honeymoon period (and I’ve already demurred a lot on the exercise part, though the Worship Walks are no problem for this long-time New Yorker who can do a mile in less than 20 minutes).

Every day, he and his co-author Myatt Murphy ask the reader to work on Alec’s Pillars of Promise, to “concede,” “honor,” “offer,” “sleep,” and “exercise.” That stands for CHOSEN. You do have to surrender to God in this program, but as I transition from my lifelong–so far–Catholic faith to Presbyterianism, I’m happy to think more about that relationship.

There are no recipes in this book, though there is a lot on nutrition and a whole process by which you toss out the processed junk foods in your diet and slowly but surely substitute them with whole foods.

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Wholly delicious! 

This recipe from Reader’s Digest’s Foods That Harm Foods That Heal certainly fits into the Seven Sundays plan! Bake. Share. Repeat! 

Carrot Ginger Yogurt Muffins

Makes 12

Prep Time: 10 minutes

Cook Time: 25 minutes plus cooling

Healing Foods: flour, ginger, chia, oats, carrots, apples, yogurt

Ailments It Heals: arthritis, blood pressure, hives, interstitial cystitis

1 cup whole wheat flour

1 tsp ground ginger

1 ½ tsp baking soda

½ cup brown sugar

¼ cup chia seeds or flaxseed

½ cup rolled oats, plus extra to sprinkle

2 packed cups finely grated carrots (2 medium carrots)

1 packed cup grated apple (1 medium apple)

1 egg

½ cup low-fat plain yogurt

½ tsp vanilla extract

  1. Preheat oven to 350˚ Coat 12 standard-size muffin cups with cooking spray or insert paper liners.
  2. In large bowl, sift flour, ginger and baking soda. Add sugar, chia seeds, and oats. Mix to combine, then mix in carrots and apples. Make a well in center of mixture.
  3. In small bowl, whisk together egg and yogurt. Stir in vanilla. Add to well in large bowl and stir together until mixture is just combined (do not overstir).
  4. Spoon evenly into muffin tin. Sprinkle each with extra oats.
  5. Cook for 20 to 25 minutes, or until golden brown on top and a wooden pick inserted in center comes out clean. Cool in tin for 10 minutes, then transfer to wire rack.

Per muffin: 118 calories, 4 g protein, 22 g carbohydrates, 3g  fiber, 2 g fat, 0 g saturated fat, 16 mg cholesterol, 186 mg sodium

From the book FOODS THAT HARM FOODS THAT HEAL, reprinted with permission by Trusted Media Brands, Inc., Copyright © 2018. All rights reserved.

I’m sharing this recipe with my friends in the New York Walkers Club, a group of about 50 men and women of all ages who race-walk under the direction of an inspiring, funny, friendly, dedicated professional athlete named Lon Wilson:

“Baking is what I do on weekend mornings when I’m not race-walking around Central Park. It took me years to learn the patience successful baking requires, but now that I’m better than I was (I’m always impatient to taste the results)… Wow! What a contemplative, sensual experience it is. Using whole foods, enjoying how the kitchen smells as they come together In the oven, and best of all sharing the treats with friends and family make baking a healthy way to spend quality time.”

 

 

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