Whole Wheat Pumpkin-Applesauce Muffins

May 19, 2014

1 3/4 c. whole wheat flour
1/4 c. ground flaxseed
1 tsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
2 tsp. pumpkin pie spice
2/3 c. coconut palm sugar (or brown sugar)
1/3 c. raw sugar (or white sugar)
1/4 c. coconut oil, melted
1/2 c. applesauce
1/2 c. canned pumpkin
1/3 c. plain yogurt
2 eggs, slightly beaten
1/2 c. frozen blueberries (optional)

Preheat an oven to 400 degrees. Grease 18-20 muffin cups, or line the cups with paper muffin liners. Whisk together the flour, flaxseed, baking powder, baking soda, salt, and pumpkin pie spice; set aside....
See the full directions on my site

Nutritions

Calories
254

Sodium
248mg
10% DV

Fat
1g
2% DV

Protein
6g
12% DV

Carbs
59g
20% DV

Fiber
5g
20% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.66g 3%

Polysaturated Fat 0.76g 4%

Monosaturated Fat 0.49g 3%

Cholesterol 2mg 0%

Sodium 248mg 10%

Potassium 275mg 7%

Protein 6g 12%

% DAILY VALUE^*

Total Carbohydrate

Fiber 5g 20%

Sugar 21g 43%

Vitamin A 3197IU 63%

Vitamin B6 0.44mg 22%

Vitamin C 3mg 5%

Calcium 64mg 6%

Iron 1mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Snack Baked

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Nutritions

Calories
1091

Sodium
930mg
38% DV

Fat
63g
98% DV

Protein
65g
131% DV

Carbs
39g
13% DV

Fiber
9g
38% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 26g 134%

Polysaturated Fat 11g 69%

Monosaturated Fat 26g 162%

Cholesterol 231mg 77%

Sodium 930mg 38%

Potassium 1126mg 32%

Protein 65g 131%

% DAILY VALUE^*

Total Carbohydrate

Fiber 9g 38%

Sugar 13g 26%

Vitamin A 1418IU 28%

Vitamin B6 1mg 90%

Vitamin C 5mg 9%

Calcium 365mg 36%

Iron 5mg 29%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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800 grams Sea Bass, Whole
10 g Thai Celery, roughly chopped
10 g Ginger, roughly chopped
Sauce:
20 grams Garlic
20 grams Small Chili
20 grams Fish Sauce
40 grams Lime Juice
10 grams Sugar
Garnish:
10 grams White Chinese Cabbage
6 grams Lime, sliced
5 grams Garlic, sliced
2 Chili Flower
4 grams Coriander Leaf

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Calories
322

Sodium
674mg
28% DV

Fat
7g
11% DV

Protein
39g
79% DV

Carbs
13g
4% DV

Fiber
4g
19% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 10%

Polysaturated Fat 2g 17%

Monosaturated Fat 2g 16%

Cholesterol 84mg 28%

Sodium 674mg 28%

Potassium 777mg 22%

Protein 39g 79%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 19%

Sugar 3g 7%

Vitamin A 1887IU 37%

Vitamin B6 1mg 58%

Vitamin C 13mg 22%

Calcium 127mg 12%

Iron 1mg 10%

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Nutritions

Calories
13670

Sodium
288mg
12% DV

Fat
1014g
1560% DV

Protein
18g
37% DV

Carbs
28g
9% DV

Fiber
19g
76% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 458g 2294%

Polysaturated Fat 152g 953%

Monosaturated Fat 402g 2517%

Cholesterol 7818mg 2623%

Sodium 288mg 12%

Potassium 410mg 11%

Protein 18g 37%

% DAILY VALUE^*

Total Carbohydrate

Fiber 19g 76%

Sugar 18g 37%

Vitamin A 867IU 17%

Vitamin B6 16mg 825%

Vitamin C 36mg 61%

Calcium 84mg 8%

Iron 17mg 95%

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1/3 cup white or brown sugar
3 tablespoons water or orange juice
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1/2 teaspoon vanilla extract
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Nutritions

Calories
188

Sodium
338mg
14% DV

Fat
6g
10% DV

Protein
2g
5% DV

Carbs
29g
10% DV

Fiber
2g
8% DV

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Fat

Saturated Fat 4g 22%

Polysaturated Fat 0.39g 2%

Monosaturated Fat 1g 12%

Cholesterol 20mg 6%

Sodium 338mg 14%

Potassium 159mg 4%

Protein 2g 5%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 16g 32%

Vitamin A 6510IU 130%

Vitamin B6 0.17mg 8%

Vitamin C 1mg 2%

Calcium 54mg 5%

Iron 0.42mg 2%

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