1. Low-Sugar Banana Pumpkin Carrot Muffins

Ingredients:

  • 2 1/2 cups all-purpose flour
  • 1/2 cups brown sugar
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1 Tbsp pumpkin pie spice
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 eggs
  • 1 cup pumpkin puree
  • 1/2 cup olive oil
  • 2 cups mashed bananas (ripe)
  • 4 oz (1 container) unsweetened applesauce
  • 1/2 cup carrot powder (supplied by AFI)

Streusel topping:

  • 2 Tbsp all-purpose flour
  • 2 Tbsp brown sugar
  • 1 tsp ground cinnamon
  • 4 tsp “vegetable oil-based” spread

About 6 grams of sugar per muffin!

Directions

  • Preheat oven to 350o
  • Lightly grease 18 muffin cups or use paper liners
  • Sift together the 2/12 cups flour, 1/2 cup brown sugar, pumpkin pie spice, baking soda, salt, cinnamon, nutmeg, and carrot powder. Whisk together until homogenous
  • In a separate bowl, mix together eggs, pumpkin, oil, bananas, and applesauce
    • Add pumpkin mixture to flour mixture, stirring just to moisten
  • Spoon batter into prepared muffin cups
  • In a small bowl, mix together 2 Tbsp flour, 2 Tbsp brown sugar, and 1 tsp ground cinnamon
    • Cut in butter/vegetable oil spread until mixture resembles coarse crumbs; sprinkle evenly over muffin batter
  • Bake in preheated oven for 35-40 minutes, or until toothpick inserted into a muffin comes out clean

Makes 18 muffins; each muffin with about 1/2 serving of vegetables!


2. Cauliflower Fortified Pizza

  • Dough:
    • 1 1/3 cups warm water (between 100o-110oF, anything over 130oF kills the yeast)
    • 2 1/4 tsp instant yeast (1 standard packet)
    • 1 Tbsp granulated sugar
    • 2 Tbsp olive oil
    • 3/4 tsp salt
    • 3 cups all-purpose unbleached flour
    • 1/2 cup cauliflower powder
    • Sprinkle of cornmeal for dusting the pan
    • 1 tsp garlic powder
    • Pinch of basil
    • Pinch of parsley
  • Sauce
    • 1/2 cup tomato powder
    • 1 tablespoon olive oil
    • 1 1/2 cup water
    • 1/2 tsp garlic powder
    • 1 tsp sugar
    • Pinch of salt
    • 1/4 tsp baking soda
    • Pinch of basil
    • Pinch of parsley
    • 1 Tbsp red bell pepper powder
    • 1 1/2 Tbsp mushroom granules
  • Toppings
    • 1 1/2 cup cheese (mozzarella, parmesan, asiago)
    • Diced bell peppers
    • (Other toppings optional)

Directions

  • Whisk warm water, yeast, and granulated sugar together
    • Cover and allow to rest for 5 minutes
  • Add olive oil, salt, cauliflower powder and flour to mixture. Mix by hand or use mixer on low speed for 2 minutes
  • Turn dough out onto lightly floured surface. Knead dough for 3-4 minutes
  • Place dough into lightly greased bowl, turning to coat all sides in oil
    • Cover with plastic wrap & let rise for 90 minutes @ room temp
  • Preheat over to 475o and lightly grease baking sheet. Sprinkle baking sheet lightly with cornmeal
  • Punch down dough to remove air bubbles. Divide dough in half. For each ball of dough, flatten the dough into a disc on a lightly floured surface
  • Place on prepared pan and shape edge of dough to desired crust style (be sure dough is stretch to 12 inches diameter)
  • Brush top of dough lightly with olive oil, then season with garlic powder and seasonings
  • Add sauce and spread evenly with the back of a large spoon (see sauce instructions below)
  • Top with your favorite toppings and bake for 12-15 minutes
  • Slice and serve immediately!

*This recipe yields two 12 inch pizzas, with 6 servings of vegetables per pizza*

Homemade sauce instructions (using AFI tomato powder):

  • Combine dry ingredients in a bowl whisk to combine until homogeneous
  • Add water and olive oil to saucepan and bring to boil
  • Reduce heat to low and slowly whisk in the dry ingredients
  • Let cool before using to top pizza