I posted last week about the Mom Conference, and it has been seriously so helpful for me. I’m sad that all the speakers & lectures are over, but I’m pretty excited about applying the things I learned.
One tip that I took away, was a challenge to make Mondays “No Sugar Mondays”. Doctor Rach mentioned that the American Health Association recommends no more than 3 teaspoons of sugar per day for 4-8 year olds and 4-6 teaspoons for 9-12 year olds. However, the average American child consumes a whopping 30 teaspoons of sugar per day.
Now, our family usually eats pretty low sugar, so I don’t think my little one is taking in anywhere near that much in a day, but that staggering statistic was enough to make me excited about ditching sugar (in all it’s forms, honey, molasses, maple syrup, refined sugars, HFCS, etc.) for one day per week.
I had already made up my meal plan for the month, but still thought that I was up to the challenge anyway. (This was late Sunday night). I ran into my first roadblock when I realized that we were out of milk, meaning I couldn’t make the no-sugar breakfast that I planned to.
Scrap that. We ended up having these banana muffins that I had leftover in the freezer. They are still pretty healthy, but definitely have a little bit of sugar in them (not to mention the white chocolate chips on top that my daughter prefers to just pick off and eat).
The next hiccup I ran into was for the very next meal. We were planning to have sloppy joes, but I had forgotten that ketchup (even my organic, no high fructose corn syrup, ketchup from Trader Joe’s) has sugar in it. I scrambled to find a different recipe and settled on one with decidedly less sugar, but it still had a tiny bit of molasses in it. I managed to easily make our sides of corn and hummus sugar-free. However, I remembered that even though I had used homemade hamburger buns with our sloppy joes, they still had a wee bit of sugar in them (honey).
Alas, this whole “No Sugar Monday” was a lot more difficult than I had originally thought. (Plus, whenever you tell me I can’t have sugar, that just makes me crave it even more. With quite disparaging results, I might add.) Next week, I’m going to plan ahead a bit more to make sure we can have a completely sugar-less day.
On to the muffins – which aren’t completely sugar-free – but it’s not Monday anymore, so our family is off the hook.
It seems like I’ve posted lots of dinner recipes, so here’s a recipe for a healthy snack or breakfast for your family. We had them for snack one day, mostly because I adore muffins for snack, then I packed the rest of them up and put them in the freezer for another quick snack.
With these cinnamon maple muffins, it was love at first bite. I knew immediately that I would have to blog about these. They were light and airy, which I loved. Sometimes it can be a bit difficult to get a nice moist, airy muffin with completely whole wheat flour. And that’s another that is great about these muffins…100% whole wheat. Finally, I love that there is no refined sugar, only a bit of maple syrup to sweeten.
Whole Wheat Cinnamon Maple Muffins
Adapted from: A Kitchen Addiction
Yield: 12 muffins
1 3/4 cup white whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon fine sea salt
1/2 cup milk
3/4 cup unsweetened applesauce
1 egg, slightly beaten
1 teaspoon pure vanilla extract
1/3 cup maple syrup
1. In a large bowl, mix together flour, baking soda, baking powder, cinnamon, nutmeg and salt. Make a well in the center. Add in the milk, applesauce, egg, vanilla, and maple syrup. Stir just until well combined.
2. Grease muffin tin, or line with baking cups. Pour in batter, dividing among 12 cups. Bake in a preheated oven at 350° for 12-14 minutes, or until toothpick inserted in center of muffin comes out clean. Let stand for a couple minutes in the pan, then remove to a wire rack to cool.
- Adapted from: A Kitchen Addiction
- 1¾ cup white whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1¼ teaspoons ground cinnamon
- ½ teaspoon ground nutmeg
- ¼ teaspoon fine sea salt
- ½ cup milk
- ¾ cup unsweetened applesauce
- 1 egg, slightly beaten
- 1 teaspoon pure vanilla extract
- ⅓ cup maple syrup
- In a large bowl, mix together flour, baking soda, baking powder, cinnamon, nutmeg and salt. Make a well in the center. Add in the milk, applesauce, egg, vanilla, and maple syrup. Stir just until well combined.
- Grease muffin tin, or line with baking cups. Pour in batter, dividing among 12 cups. Bake in a preheated oven at 350° for 12-14 minutes, or until toothpick inserted in center of muffin comes out clean. Let stand for a couple minutes in the pan, then remove to a wire rack to cool.