Healthy Weight Gain

By Jini Patel Thompson

whey-proteinIn this month’s issue of Good Health Is Real Wealth, I share my tips and my top 10 different recipes for gaining weight using nutrient-dense, healthy, yet tasty foods. So I just had to post two of my favorite recipes here for you to enjoy as well.

And if you don’t need to gain weight, no worries, you can use these muffins to replace a meal (like breakfast) or simply as a healthy, nutrient-dense snack – instead of a chocolate bar. And don’t worry, this is not granola-cruncher fare, my recipes have all been kid-tested by my 3 demanding treat-connoisseurs (aged 3, 7, 9)!

I give my kids these muffins to take to school when they get bored with sandwiches and other snacks. For this reason, they are as high in protein (from almond flour – ground almond meal), whole grains and even veggies, as I could make them, so that even though they taste like a treat, they are actually a nutritious meal. For this reason, these recipes are also ideal for weight gain, or to use in place of breakfast, or as a late afternoon, or bedtime snack.

Here’s what I read from Wikipedia…

White Chocolate Cranberry Muffins

  • 1 cup almond flour (made from finely ground almonds, available at health or organic grocery stores)
  • 1 cup whole wheat pastry flour
  • 1/2 tsp baking soda
  • 1 cup whole wheat pastry flour
  • 2 tsp baking powder
  • 1/3 cup melted butter
  • 1 cup liquid honey
  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 3 eggs, beaten
  • 3 cups grated zucchini (if your kid’s picky, then peel the zucchini before grating – that way they won’t see any ‘green bits’ in the muffins)
  • 1 cup cranberries
  • 1/2 cup – cup white chocolate chunks or chips

Optional: If you prefer, you can use raisins instead of cranberries. You can also just delete the white chocolate, if you prefer.

1. In a large bowl, beat together eggs, melted butter, and honey. Then stir in the grated zucchini and raisins.

2. In another bowl, mix together all the dry ingredients (almond flour, whole wheat flour, unbleached flour, baking soda, baking powder, cinnamon, salt).

3. Add the dry ingredients to the wet mixture and stir with a wooden spoon until just mixed.

4. Bake in lined muffin tins at 350F for about 15-20 minutes. Makes about 20 muffins.

*High protein due to the almond flour and no refined sugar!

If you are only using up to 20% Hydrolyzed, as shown in the link, then the absorption return on investment is not there. It’s more of a marketing move.

Chocolate Puffed Squares (gluten-free)

  • 2 cups puffed millet
  • 3.5 cups puffed rice
  • 1/2 cup tahini, or cashew butter, or almond butter, or peanut butter
  • 1/4 cup butter
  • 1/2 cup raw honey
  • 1 tsp vanilla extract
  • 2 tbsp cocoa powder

1. In a large saucepan, combine butter, tahini (or nut butter) and honey on very LOW heat, until melted and well mixed.

2. Remove from heat, mix in cocoa powder and vanilla extract.

3. Gently (but quickly) stir in the puffed rice and millet.

4. Press into a well-buttered 8″ x 8″ baking pan. Allow to cool and then cut into squares.

Note: because this recipe doesn’t use marshmallows or sugar, it does not set as hard as rice krispie squares. However, it is still delicious and much healthier!

I also find that it can be easier to drink your extra calories, so here’s a nutrient shake that is also kid-tested and delicious. For people who are not trying to gain weight, you can just use this in place of breakfast:

Raw Nutrient Milkshake

  • 1 cup raw milk or organic yoghurt (use rice or almond milk for dairy-free)
  • 1 very ripened banana (black is ideal – means it’s “predigested”)
  • 2 whole organic raw eggs
  • 1 organic raw egg yolk
  • 1 tsp. Udo’s or liquid unrefined coconut oil
  • raw honey, maple syrup, or stevia to sweeten, if needed

eggnogOptional: Add 1/2 tsp of cocoa powder or 1 tsp of hot chocolate mix to make a chocolate shake. Or add nutmeg, cardamom and/or cinnamon for a Christmas eggnog taste.

Puree milk and banana together in a blender on low speed (or use hand blender) until smooth, then add rest of ingredients and blend for 10 seconds. Pour into a glass and serve with a straw.

You absolutely cannot tell there are eggs in here – it does not thicken the liquid, or anything.

Note: The blending instructions are to avoid damaging the protein in the raw eggs, which is quite delicate.

And in case, you haven’t seen it yet, here is my video where I show you how to get more healthy fats into your diet. Whether you are underweight or overweight, consuming more good fats will help normalize your weight. Many experts advocate getting 40% of your calories from good healthy fats, since the cell membrane is 40% fat and studying healthy indigenous people has revealed they consume a very high amount of fat in their diet (up to 80%). Good, healthy fats include:

  • cold-pressed organic olive oil
  • unrefined organic coconut oil
  • cold-pressed organic flax or Udo’s oil
  • organic butter (preferably raw)
  • fish oils
  • animal fats from organic, grass-fed animals only

Soar higher!
Jini

 

Jini Patel Thompson’s books on natural healing for digestive diseases have sold in over 40 different countries. Her health articles have been published in journals and magazines in the U.S., Australia and U.K. www.ListenToYourGut.com

 

(c) Jini Patel Thompson. You can copy or distribute this article as long as you include the author's name and this bio: Jini Patel Thompson's books on natural healing for digestive diseases have sold in over 40 different countries. Her health articles have been published in journals and magazines in the U.S., Australia and U.K. www.ListenToYourGut.com