Maple Oat with Glaze Muffins- they passed the test! They're safe!
#41365 - 01/27/04 07:23 PM
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Kree
Reged: 10/08/03
Posts: 3748
Loc: Northern NY
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Okay, I'm posting this recipe so Kandee can use it to teach me how to determine the amount of calories and fat in a recipe! Hopefully this will be a lesson for all of us! And I'm also really hoping these muffins are safe fat-wise, since they're fabulous! It's supposed to make 8 BIG muffins, but I got 9 and they were still large!
1/4 cup (soy) margarine, softened
1/2 cup sugar
1/2 teaspoon salt
1 1/4 cups flour
2 teaspoons baking powder
3/4 cup rolled oats
1/2 cup soymilk
1/2 cup maple syrup
Glaze:
1/2 cup confectioners sugar
1 tablespoon maple syrup
Tiny splash of soymilk
1. Preheat oven to 350.
2. Grease or line 8 (I filled 9) muffin tins.
3. Beat together the margarine, sugar, and salt.
4. Add the dry ingredients and blend with a pastry cutter until crumbly.
5. Mix in the rolled oats.
6. Blend soymilk and maple syrup together.
7. Pour over dry mixture and stir just until combined.
8. Bake 20-25 minutes or until cooked.
9. When lightly cooled, glaze the muffins with prepared glaze.
Adapted from a recipe from Ocean~Ivy at www.recipezaar.com
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"Anyone can exercise, but this kind of lethargy takes real discipline." -Garfield
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Kree,
I love your muffin recipes! I did the gingerbread ones yesterday and they are great. My daughter loves them too. If nothing else you could come up with a muffin cookbook! What other great recipes having you been holding out?
Edited by joanmarie (01/27/04 07:30 PM)
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I know, I'm a muffin-a-holic. I'm so glad you like my recipes though! I've been trying to post them as soon as I make them IBS safe, but I'll go check and make sure there aren't any good ones I've forgotten, just for you. 
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"Anyone can exercise, but this kind of lethargy takes real discipline." -Garfield
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"Anyone can exercise, but this kind of lethargy takes real discipline." -Garfield
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From Kree's recipe above for MAPLE OAT WITH GLAZE MUFFINS
Are you ready? This isn't hard, trust me. It just takes a little time and some simple math (use a calculator) and if you have it, a good FOOD COUNTS book. (The book is worth it and cheap from places like Amazon.com. I'm currently using, but not for the demonstration here, "The NuriBase Complete book of Food Counts" 2001).
If you don't have a book, you can get all the information you need searching the net. What I did here was to show you the sources I used to pull the calorie and fat information I needed. The only instructions I have is to "Read slow, but think fast!"
What do we WANT to know:
1. Calories per serving
2. Fat grams per servings
3. Percentage of calories that come from the fat
What DO we know:
1. The ingredients
2. The amount of each ingredient
3. How many servings the recipe makes
How do we go about this?
1. Find the calories and fat of each ingredient via the net or a good reference Food Counts book
2. Calculate the calories and fat for the AMOUNT of each ingredient listed in the recipe
3. Total up the calories and grams of fat for the entire recipe
4. Divide the total calories and grams of fat by the number of servings
5. Multiply the number of grams of fat per serving by 9
6. Divide the number you got in #5 (fat calories per serving) by the total calories per serving to get the percentage of calories that come from fat.
Here is the process, step by step, working with each ingredient. If you don't know recipe equivalents here is a good chart to keep on hand to refer to:
Equivalent Measures for Liquid, Dry and Metric Conversions:
Source: http://lowfatlifestyle.com/measures.htm
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1/4 cup (soy) margarine, softened
Source: http://us.treeoflife.com/Content/Business/default.asp?qsSectionId=352
Information given about the product at the above web site:
1 Tablespoon: 100 calories, 11 grams fat
Ok, let's do the math to see what the calories and fat grams are in the ¼ cup margarine called for in the recipe.
4 tablespoons = ¼ cup, 4 X 100 calories in 1 tablespoon = 400 calories,
4 tablespoons=1/4 cup, 4 X 11 grams fat in 1 tablespoon = 44 grams fat
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1/2 cup sugar
Source: http://www.ntwrks.com/~mikev/chart1.html
Information from above web site:
Sugar, 1 cup, 770 calories, 0 grams fat
Recipe calls for ½ cup so we divide the 770 calories for 1 cup by ½ = 385
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1/2 teaspoon salt
Source: http://www.ntwrks.com/~mikev/chart1.html
1 teaspoon salt = 0 calories, 0 fat
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1 1/4 cups flour
Source: http://www.ntwrks.com/~mikev/chart1.html
Information from above web site: Wheat flour, all-purpose, un-sifted,
1 cup= 455 calories, 1 gram fat
Ok, lets do the math. 1 and ¼ cup is the same mathematically as 1.25.
1.25X 455calories= 568.75 calories, or rounded off, 569 calories
Fat, 1 cup = 1 gram fat 1 ¼ cup = 1.25 grams fat, or rounded off 1 gram fat
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2 teaspoons baking powder
Source: http://www.ntwrks.com/~mikev/chart1.html
Information given at above web site: 1 teaspoon = 5 calories, 0 grams fat
The math: 2 teaspoon= 2 X 5 calories= 10 calories, 0 grams fat
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3/4 cup rolled oats
Source: Quaker Oats, http://www.quakeroatmeal.com/Products/SQO/SQO-QuickOats.cfm
Information on web site:
½ cup dry = 150 calories, and 3 grams fat
Ok, lets do the math for ¾ cup. 1.5 X 150 calories = 225 calories
1.5 X 3 grams fat= 4.5 grams fat, round off to 5 grams fat
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1/2 cup soymilk
Source: http://www.soyfoods.com/soyfoodsdescriptions/soymilk.html#anchor261515
Information from above web site: 1 cup, 140 calories, 4 grams fat
The Math: 140 calories divided by ½ = 70, or 70 calories
4 grams fat divided by ½= 2 grams fat
1/2 cup maple syrup
Source: http://www.christiesmaplefarm.com/shop/cooking.asp
Information from above web site:
200 calories per 4 tablespoons, 0 fat grams
The Math: 4 tablespoon = ¼ cup (Remember the equivalents chart?) If 4 tablespoons =1/4 cup then we have to double that figure to get the calories in ½ cup (what the recipe calls for).
200 X 2 = 400 calories, 0 grams fat
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Glaze Ingredients:
1/2 cup confectioners sugar
Source: http://www.ntwrks.com/~mikev/chart1.html
Information from above web site: 1 cup = 385 calories, 0 grams fat.
Since the recipe calls for ½ of that amount, divide 385 by 1/2=192.5 or rounded off, 193 calories
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1 tablespoon maple syrup
Using the figures above for maple syrup, divide 200 by 4 to get the calories for 1 tablespoon, or
200 divided by 4 = 50 calories, 0 grams fat
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Tiny splash of soymilk
(Might this be about 1 tablespoon?) If so, divide the 140 calories for one cup by 16, since there are 16 teaspoons in a cup. 140 calories divided by 16 =8.75 or rounded off, 9 calories
Fat: 4 grams fat divided by 16 = .25, not enough to fool with so for all practical purposes we'll say 0 fat grams
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Now the fun part, lets add up all the calories from each ingredient, and all the fat grams and the rest is easy.
CALORIES:
Soy Margarine: 400 calories
Sugar: 385 calories
Salt: 0 calories
Flour: 569 calories
Baking powder: 10 calories
Rolled oats: 225 calories
Soy milk: 70 calories
Maple syrup: 400 calories
Glaze:
Powdered sugar: 193 calories
Maple syrup: 50 calories
Soy milk: 9 calories
TOTAL CALORIES OF INGREDIENTS: 2, 311 calories
FAT GRAMS:
Soy margarine: 44
Flour: 1
Rolled oats: 5
Soy milk: 2
TOTAL FAT GRAMS OF INGREDIENTS: 52
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Recipe makes 8 servings. Ready to divide the total calories and total fat grams by 8?
2311 calories divided by 8 = 288.8 or rounded off, 289 calories per serving
52 fat grams divided by 8 = 6.5 or rounded off 7 grams fat per serving.
Remember the rest of the math? 9 calories are in each fat gram so 9 X 7=63 fat calories per serving. Divide 63 by 289 (the total calories per serving) = 21.7 or rounded off
22% of the calories are from fat.
 ANYBODY UP FOR AN EASY TEST??????????
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for just about any quick bread or muffin recipe that makes one loaf (or one batch of muffins), if the added amount of fat is 1/3 cup or less you're safe. 1/4 cup per loaf is totally safe. Getting up to 1/2 cup is too much - drop that down by adding some fruit puree or applesauce as a substitute.
If the recipe makes two loaves, then you can have twice the amount of added fat.
Remember that nuts will increase your fat content. Other than that, the actual added fat (from canola oil, soy margarine, etc.) is typically the ONLY source of fat in a bread/muffin recipe.
- Heather
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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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I didn't mean to scare anyone off by the post even though it may seem difficult at first.
Yes, absolutely right, but if Kristen is going to do an IBS safe muffin cookbook, as was suggested, she may want to add all the info for each serving....maybe not.
Mags, also had asked how to compute the figures.
Who did the nutrient analysis for your book? (Quite an undertaking.) Did you?
Hmm, maybe I shouldn't have even made that post since I know you addressed that issue in another post somewhere 
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Actually, I'm really glad you posted that, Kandee! For those of us who are watching our calorie and fat intake, this sure helps a lot - even if doing all that math made my head spin!
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- Jennifer
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Gee,
I was beginning to think ALL that time spent on the explanation was in vain and we should all use the KISS rule.
I'm like you, and judge a lot by the calories per serving and my TOTAL fat grams for the day. Some us just don't have the metabolism we should to burn calories like normal folk.
Oh my don't let your head spin, math was my least favorite subject. If you had a good Food Counts book in front of you (and they are relatively cheap) those numbers would add up in no time at all. You'd be amazed at how fast it goes. BUT, I was trying to give folks another option in showing them they COULD get all the info off the net.
Now, take off for B&N tonight and get yourself a FC book……….oh, and don't forget a Starbuck's tea while you're there!
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