Did you know there are 56 grams of sugar in a 20 ounce Gatorade? You would have to eat 4 bananas to get that same amount of sugar from fruit (if that’s even possible!). And when you eat those bananas instead, you are actually full from all the fiber, you get a host of additional vitamins and minerals, and time for your body to absorb them as you digest.
For our February cooking classes we talked about sugar and how easy it so over-consume when you are having processed sweets and drinks. The recommended daily maximum for men is 38 grams (9 teaspoons) and for women is 25 grams (6 teaspoons). Both are less than that single Gatorade. Using fruits and vegetables to satisfy our sweet tooth can be just as delicious (or even more so) than desserts using processed sugar.
These chocolate beet muffins were very popular in our February classes. If your child didn’t get to join us in class, they can try making them at home with the recipe below. Our April classes are all about breakfast:
Broccoli Head Chefs (9-12 year olds)
Breakfast Bonanza – Wednesday, April 3rd, 2019, 4-6pm
Celery Sous Chefs (5-8 year olds)
Pancake Party – Wednesday, April 24th, 2019, 4-5pm
Pancake Party – Thursday, April 25th, 2019, 4:30-5:30pm
Chocolate Beet Muffins
Adapted from Minimalist Baker
- 2 tablespoons flax meal
- 5 tablespoons water
- 1 cup beet puree
- ¼ cup maple syrup, agave, or honey (pick ONE of these to use)
- ⅓ cup brown sugar
- ¼ teaspoon sea salt
- 1 ½ teaspoon baking soda (1 teaspoon + ½ teaspoon, or ½ teaspoon measured 3 times)
- ¼ cup vegetable oil
- ¼ cup soy milk
- ½ cup unsweetened cocoa powder
- 1 ⅓ cups wheat flour (1 cup + ⅓ cup)
- ⅓ cup semisweet chocolate chips + more for topping
Preheat oven to 375 degrees F (190 C) and line a mini muffin tray with paper liners.
Whisk ground flax and water in a large mixing bowl and let rest for 5 minutes. Measure the rest of the ingredients while you wait.
Add beet puree, oil, maple syrup, brown sugar, baking soda, salt and whisk for 45 seconds.
Stir in the soy milk and whisk once more.
Add cocoa powder and flour and stir with a spoon or spatula until just combined, being careful not to over-mix. The batter should be quite thick.
Lastly, stir in chocolate chips. Then divide batter evenly between muffin tins (they should be filled just to the top).
Bake for 17-22 minutes or until a toothpick inserted into the center comes out clean. Let cool for a few minutes in the pan, remove from tins and let cool on a cooling rack. Will keep covered for several days. Freeze for longer-term storage.
Photo by Norm Eggert.