nutrition for life


By Madeleine Glick, Feb 8 2015 05:06PM

Try these low calorie muffins the next time you get a carb craving.

Great for breakfast or snacks!


1 cup wheat bran

1/4 cup coconut flour

1/4 cup quick cooking oats

2 tsp baking powder

1/4 tsp baking soda

1/4 cup sugar

11/2 Tbsp liquid stevia

1 egg

1 cup buttermilk

1 tsp vanilla extract

3/4 cup applesauce

1/4 cup canola oil

1 cup blueberries, raisins or fruit of choice


Mix dry ingredients in large bowl. Mix buttermilk, egg, stevia, sugar, applesauce, canola oil, and vanilla extract in separate bowl or measuring cup. Combine dry and wet ingredients in bowl. Mix thoroughly. Add blueberries.

Preheat oven to 350 degrees Fahrenheit. Place paper liners in a muffin tin. Spoon batter into 12 paper muffin cups. Bake for 22 minutes at 350 degrees. Baking time may vary depending on your oven. Muffin tops should be slightly brown when ready.

12 servings


120 kcals per muffin

14 grams carbohydrate per muffin

I prefer not to count calories but these muffins are moist and healthy. and LOW CALORIE!

By Madeleine Glick, Jan 28 2013 07:45PM


Loaded with flavonols and polyphenols from the cocoa powder and cacao nibs, these vegan brownies are actually good for you! Try this simple recipe for your Valentine or for a rich chocolate treat.


1/3 cup non-hydrogenated margarine

½ cup cocoa powder

3 Tbsp Ener G Egg Replacer (available in health food stores)

¾ to 1 cup warm water

½ cup unrefined sugar

1Tbsp stevia powder

½ tsp vanilla extract

½ cup coconut flour

½ cup raw cacao nibs


Preheat the oven to 350 degrees F. In a small saucepan over low heat, melt margarine and add cocoa powder. Mix well. If mixture is too thick, add 1 Tbsp canola oil. Set aside. In a separate bowl or glass measuring cup, mix the warm water with Ener G Egg Replacer until foamy. Mix in vanilla extract, sugar and stevia. Blend with cocoa mixture. Stir in the coconut flour and mix thoroughly. If batter is lumpy, add a small amount of warm water. Add the cacao nibs last. Mixture will be thick but not too lumpy.

Grease a 8 x 8 inch baking pan with canola oil. Add batter and smooth with a spatula.

Bake in a 8 x 8 baking pan for 15 minutes.

Remove and cool.

Yield – 8 brownies

By Madeleine Glick, Dec 18 2012 02:01AM

I just found some apricots at the grocery store this week and can’t wait to bite into my first fresh apricot of the season. Here are some nutrition facts about apricots: they contain only 17 calories per apricot, 1 gm of fiber, 3.7 grams of sugar and Vitamins A & C. Loaded with the anti oxidants alpha and beta carotene, as well as lycopene, apricots are beneficial for your heart and your eyes, and your skin. Eat an apricot or two a day to help you fight fat and maintain healthy blood sugar levels. This high fiber, low sugar fruit is a great choice for diabetics who are watching their carbs. Buy them as ripe as possible since they are more flavorful when they are slightly soft and yellow and orange-colored. The growing season for apricots is short so try some today!a

By Madeleine Glick, Dec 14 2012 04:18PM

Pycnogenol demonstrates visible anti-aging properties, according to a new study out of Dusseldorf, Germany. This natural plant extract originating from the bark of the maritime pine that grows along the coast of southwest France is sold in health food stores as a pricey anti-oxidant supplement. Over time, collagen and elastin in skin break down and your skin shows visible signs of aging. The women in the study ranged from 55-68 years of age. After 12 weeks of pycnogenol supplementation, both elasticity and skin hydration improved. As a nutritionist, I focus on diet first before I recommend a lot of supplements.

What are the cutting edge skin nutrients and how can we obtain them from our diet?

WATER - Dehydration can age skin and adequate water can keep skin hydrated. Since 2/3 of your body is composed of water, make sure you drink purified drinking water or mineral water throughout the day. I recently dined in a trendy NYC restaurant and observed the two women to my right drinking margaritas for lunch. The women to my left drank water and green juice. Which ones do you think had younger-looking skin? Caffeine and alcohol are diuretics so don’t include these fluids in your daily quota since they dehydrate you. Eight glasses of water a day is the rule; however, actual water needs are based on body weight. A 125 pound woman needs less water than a 200 pound man. For assistance calculating your daily free fluid needs, consult a qualified nutritionist or dietitian.

VITAMIN C – Red, yellow and green, peppers, oranges, grapefruits and citrus fruits are some of the richest sources of vitamin C. Vitamin C contributes to collagen synthesis which is essential to maintaining skin elasticity and preventing wrinkles. C’s anti-oxidant properties can also prevent sun damage. This water soluble vitamin oxidizes easily. Consume the whole fruit instead of juice for both fiber and Vitamin C. I generally don’t recommend juice anyway since it is loaded with sugar.

CAROTENOIDS – A daily dose of pumpkin, carrots, or kale can keep your skin glowing and healtlhy. As an added plus, beta carotene, a potent anti-oxidant, may help prevent sun damage to your skin. Squash, carrots, and apricots are good sources of beta-carotene. Lutein is in green, leafy vegetables and lycopene can be found in tomatoes, watermelon, and pink grapefruit. Carotenoids are converted to Vitamin A in your body. If you overdose on these colorful fruits and veggies, you may find your skin has a healthy orange tone. This is reversible.

For a low cal Skin Smoothie, add 1 cup of your favorite orange or yellow fruit to a 1/2 cup of rice milk or skim milk and throw in couple of ice cubes and some fresh ginger to taste. If you need to make it sweeter, add one packet of stevia, a natural herbal sweetener. I make smoothies in a Vita Mix or a food processor. This is a skin-nourishing, fiber and anti-oxidant rich low cal treat. Remember to make half your plate fruits and veggies at each meal and you’ll be on your way to healthier, younger looking skin.

By guest, Nov 25 2012 09:41PM

2 c spelt flour (whole grain) or substitute instant oatmeal for half the flour

1 tsp baking soda

1 tsp baking powder

3 packets stevia sweetener

¼ c. agave sweetener

1 cup Greek yogurt

1 egg

1/3 c canola oil

1 tsp vanilla extract

1 ripe banana mashed

1 cup blueberries

4 Tbsp chia seeds

Mix dry ingredients together in a bowl. Mix yogurt, egg, oil, sweeteners, vanilla extract. Then add this mixture to flour mixture. Stir in chia seeds and fruit. Add more yogurt if mixture is too dry.

Pour into 10-12 muffin papers in regular size muffin tin.

Bake at 350 degrees for 18-22 minutes or until toothpick comes out dry.

Servings Size: 1 muffin - 200 calories and 4.5 gms fiber plus the benefits of chia seeds which are rich in omega 3s and fiber. Chia seeds, dietary staples of the Maya and Aztecs, are super healthy for their omega-3 fatty acids and fiber content.


120 Cal Muffins

Vegan Brownies


Chia Seed Muffins

Reverse Aging Skin


Follow Us

FB-clean-icon TWITTER-clean-icon

Tel: 518-965-2074

Email:         [email protected]


Recipe of

the month -

Vegan Valentine's Day Brownies

Name of Recipe



Name of Chef

Link to Recipe

RSS Feed

The nutrition blog