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Maple Pecan Banana Muffins

Moist and delicious Maple Pecan Banana Muffins, so good you won’t believe they are light!

These banana nut muffins are slightly adapted from my low fat banana nut bread recipe. Here I wanted to use pecans, pure maple syrup and some maple sugar I purchased, but if you don’t have maple sugar any sugar would work. What I love about making these banana muffins is that they come out so moist, and I only use 2 tablespoons of butter in the whole batch! If you prefer, you can also make them in a loaf pan to make them into a wonderful banana nut bread.

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Skinnytaste Meal Plan (October 1-October 7)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Happy October! My favorite month and also my birthday week!! And just a few days and Skinnytaste One and Done Cookbook will be arriving to everyone’s door if you pre-ordered! And for those asking, all the WW points for all three books are listed in the cookbook index.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (10/1)
B: Petite Crustless Quiche* (5) and a banana (0)
L: 2 servings Heirloom Tomato Sandwich (8)
D: Minestrone Soup (2) with Easy Garlic Knots (2)
Totals: Freestyle™ SP 17, Calories 924**

TUESDAY (10/2)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Skillet Cauliflower “Arroz” con Pollo (8)
Totals: Freestyle™ SP 17, Calories 1,060**

WEDNESDAY (10/3)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Cuban Picadillo***(3) over ¾ cup brown rice (5) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 1,049**

THURSDAY (10/4)
B: Petite Crustless Quiche* (5) and a banana (0)
L: Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Chicken Marsala Meatballs (5) with Roasted Spaghetti Squash (0)
Totals: Freestyle™ SP 19, Calories 913**

FRIDAY (10/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Flounder Milanese with Arugula and Tomatoes (3) and Creamy Cauliflower Puree (1)
Totals: Freestyle™ SP 18, Calories 833**

SATURDAY (10/6)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3)
L: Chicken and Lentil Soup (1)
D: DINNER OUT!
Totals: Freestyle™ SP 4, Calories 490**

SUNDAY (10/7)
B: Applesauce Nut Bread# (5) with 1 cup mixed berries (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Pork Chops and Applesauce (4) with  Skinny Buttermilk Mashed Potatoes with Chives (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 16, Calories 842**

*Freeze any leftover you/your family won’t eat.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Make a quesadilla Wed night with leftover Picadillo for lunch Thurs and Fri.

#Make applesauce Saturday.

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Two Takes On Meatless Chicken And Waffles

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The classic recipe you know and love is getting a makeover (times two!) with these Sweet and Savory Chicken and Waffles. Spice things up with a buffalo chicken take or satisfy your sweet tooth with a trip to the tropics. Either way, this meatless option made with Kellogg’s^®Eggo^®Homestyle Waffles, MorningStar Farms^®Original Chik Patties^®, and MorningStar Farms^®Chik’n Nuggets is going to change everything you think you know about chicken and waffles!

This post has been sponsored by Kellogg’s^®. All thoughts and opinions are my own.

I have to tell you, chicken and waffles is usually the recipe I go out to eat.

You can relate, I am sure. Making chicken and waffles at home just seems like a pretty daunting task. You have to make the perfect waffle and on top of that pressure, you need to make that crisp and juicy fried chicken.

The pressure is intense, so I just head out to my local brunch spot to satisfy the craving.

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Crock Pot Applesauce

Homemade apple sauce doesn’t get easier than using your slow cooker!!

Crock Pot Applesauce

Nothing beats homemade apple sauce, making it in the crock pot is easy and your house will smell divine while the apples and cinnamon simmer all day long. The hardest part about making this sauce is peeling the apples (which is not hard at all!). I love using it in my homemade Applesauce Nut Bread, or with Pork Chops and Apple Sauce, so good!
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Tropical Mimosa Mocktail

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A Tropical Mimosa Mocktail is the tropical twist on the classic mimosa, made non-alcoholic with the addition of the Sprouts Vitamin C Fizzy Orange Packets. It’s bubbly, fruity, and full of bright flavors! You’ll feel like you are sitting on tropical island beach after your first sip.

Disclosure: This post is sponsored by Sprouts! As always, all opinions and the recipe are my own. Thanks for supporting the brands that support Cake ‘n Knife!

Who doesn’t love a fantastic brunch paired with mimosas?

Honestly, I wish I could indulge in a mimosa every single day with breakfast, but of course I have a day job that kind of distracts from that possibility.

Whether you are looking for a mocktail because you aren’t drinking right now, or you need a non-alcoholic version of your fave brunch drink, this tropical mimosa mocktail is the one for you. It’s just the right drink to give you the wake up call you need to start the day off with your best foot forward.

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The Millennial’s Guide To Great American Beer Festival

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After a week of non-stop brews, I put together The Millennial’s Guide To Great American Beer Festival! If you are planning to attend yet again next year, or perhaps you are planning to attend for the first time, this is the guide to conquering the week the right way. Just don’t forget to buy those tickets early before they sell out!

I cannot believe Great American Beer Festival came and went as quickly as it did.

Before I knew it the flurry of beer events and festival sessions had come and gone, leaving me lethargic and not ready to kick off this week.

Since Sunday I have dusted off the cobwebs in my brain and with fall weather finally rolling around to Denver, I am ready to share some pro tips for GABF for next year!

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Food of the Week: Extra Virgin Olive Oil

As plants native to Africa, the Middle East, and the Mediterranean, olive trees and the olives they produce have one of the longest food histories among all known foods. The pressing of olive oil from olives dates back at least 3,000 years to food ...

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Recipe of the Week: Mediterranean Dressing

This easy-to-prepare dressing is great for any occasion. Just toss your salad or vegetables with the ingredients and enjoy! It is not necessary to mix the ingredients of the dressing separately before using. ...

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Best sources of Vitamin E

Vitamin E is a blanket term for eight different naturally occurring nutrients - four different tocopherols and four different tocotrienols. Each of these vitamin E types is considered a fat-soluble antioxidant, and all eight are found in varying ...

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From the kitchen: Tips for Preparing Extra Virgin Olive Oil

We suggest using extra virgin olive oil in dressing salads and a variety of cooked foods. We don't recommend cooking with extra virgin olive oil (see below). One of our favorite recipes featuring extra virgin olive oil, which can be used on both ...

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Why We Avoid Cooking With Extra Virgin Olive Oil

Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans - and average 2 tablespoons per day in our 7-Day Menu - we do not cook with this plant oil and we do not believe that cooking with EVOO is the best ...

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What is healthy saute?

Healthy Saute is a cooking method that allows you to have the flavor of sauteed vegetables without using heated oils. Studies have found that exposing oils to high heat can result in the production of oxidized compounds and free ...

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Nutrient-Rich Cooking

Q and As About Nutrient Rich Cooking [Healthy Saute Cooking Method:whfkitqa,6] [Healthy Steaming Cooking Method:whfkitqa,53] [Healthy Quick Broil Cooking Method:whfkitqa,50] [Healthy Boiling Cooking Method:whfkitqa,132] [Is it OK to cook with ...

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Can you tell me more about the Mediterranean diet?

Thanks to the best-selling paperback, "The Mediterranean Diet" by Cloutier and Adamson many people have heard the term "Mediterranean diet" but don't know what's involved with this eating plan. We'd like to tell you a little bit more about food ...

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How do cooking temperatures affect vegetable nutrients?

In virtually all cuisines throughout the world, you will find enjoyment of both raw and cooked vegetables. Sometimes the balance between raw and cooked vegetables varies with climate. For example, you can often find greater consumption of raw ...

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What is acrylamide and how is it involved with food and health?

Acrylamide is a potentially toxic and potentially cancer-causing substance that can be naturally present in uncooked, raw foods in very small amounts. But for this substance to pose a risk of toxicity or cancer, it must be present in foods in much ...

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Skinnytaste Meal Plan (September 24-September 30)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Guys, only a few weeks before my new cookbook, Skinnytaste One and Done comes out!! If you pre-ordered, don’t forget to fill this form out download the 40-page bonus pack today which includes 3 exclusive recipes that will never be posted on my website. One of them, the Air Fryer Parmesan Salmon is included in this weeks meal plan, so you will need the bonus pack to make it!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (9/24)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Pumpkin Mac and Cheese with Roasted Veggies*(10)
Totals: Freestyle™ SP 15, Calories 852**

TUESDAY (9/25)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 18, Calories 849**

WEDNESDAY (9/26)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: LEFTOVER Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 12, Calories 884**

THURSDAY (9/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Cilantro Chicken Salad(1) in ½ an avocado (3) and an apple (0)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle™ SP 12, Calories 804**

FRIDAY (9/28)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Cilantro Chicken Salad (1) in ½ an avocado (3) and an apple (0)
D: Air-Fryer Lemon Parmesan Salmon (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 14, Calories 994**

SATURDAY (9/29)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 541**

SUNDAY (9/30)
B: Whole Wheat Pumpkin Pecan Pancakes (8) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Baked Potato Soup (5) with a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 20, Calories 847**

*Freeze any leftover you/your family won’t eat

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.

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Cinnamon Apple Crisp

This easy, Cinnamon Apple Crisp is perfect for fall, lightly sweetened with raisins and honey with a crisp, oat topping.

There’s nothing quite like the smell of apples and cinnamon coming out of your oven on a crisp, fall day. This cinnamon apple crisp is a perfect fall dessert, when apples are at their peak.

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BLAT Eggs Benedict

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A plate full of BLAT Eggs Benedict is the one wake up call no one is going to want to miss. Bacon, lettuce, avocado and tomato are sandwiched between a perfectly poached egg and toasted English muffin for a breakfast version of the classic sandwich. Topped with a creamy lemon hollandaise, your taste buds will jump to life with every bite!

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission.

If you know me, you know I am not REALLY a breakfast person.

Now it’s not that I don’t love breakfast food, because I do.

It’s all about the time when I eat. When it comes to eating before 9am, I am not super thrilled to be diving into a hearty breakfast.

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