Baked Goods
March 2017
Mary M. Fynn, Ph.D, RD, L.D.N
Recipes Baked Goods
The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.
Dry ingredients:
2/3 cup whole wheat flour
1 cup loosely packed brown sugar
1 teaspoon salt
¼ teaspoon baking soda
1 cup dry old-fashion oats (the 5 minute cooking ones)
Liquid ingredients:
½ cup extra virgin olive oil
½ cup natural peanut butter
1 large egg, beaten
1 tablespoon milk (not non-fat/skim milk)
Optional: ½ cup chopped peanuts or raisins
Preheat the oven to 375°F
Combine the dry ingredients in a large bowl. Add any optional ingredients. Mix together the liquid ingredients in another bowl. Make a well in the dry ingredients and add the liquid ingredient. Mix until combined using a rubber spatula. The batter will be thick.
Press the mixture into a 9×9 square coated cake pan. Bake the bars for 14 to 15 minutes, or until the edges are browned. Cool in the pan and cut into 8 servings.
Makes 8 bars ; Calories = 360 each
March 2017
www.medfooddiet.com
2 cups old-fashioned rolled oats (5 minute cooking)
¼ teaspoon of salt
½ cup maple syrup or honey
1/4 cup extra virgin olive oil
½ teaspoon cinnamon
½ cup slivered almonds or pecans
½ cup raisins
Preheat the oven to 375°F.
Measure the oats into a mixing bowl and stir in the salt. Make a well in the center of the oats, and pour in the maple syrup, extra virgin olive oil and the cinnamon. Mix thoroughly. A fork is the easiest way to mix the ingredients. Add the nuts, combine well and spread the mixture on a jelly roll pan, using a fork to spread it evenly.
Bake for 15 minutes, open the oven and stir the mixture with a fork to separate. Bake another 5 to 8 minutes or until golden brown. Watch the mixture as it can burn quickly. Remove from the oven and immediately transfer the mixture from the hot pan to a cool cookie sheet or clean cutting board to cool. When it has cooled, stir in the raisins. Store cooled in an airtight container.
Servings: 12 servings (about 4 cups total); Serving Size: 1/3 cup; Calories: 180
March 2017
www.medfooddiet.com
You will need one 5 x 9-inch loaf pan, preferably non-stick or unglazed, ceramic stoneware. Or a 12 cup muffin pan. The stoneware gives the bread a particularly nice crust. If neither is available, brush the sides of the pan with olive oil so the bread will release easily.
1 ½ cups whole wheat flour
½ teaspoon salt
1 cup loosely brown sugar
1 teaspoon baking soda
1 cup canned pumpkin (You will have some leftover)
½ cup extra-virgin olive oil
2 large eggs, beaten
¼ cup water
1 teaspoon cinnamon
¼ teaspoon ginger or cloves
½ cup walnut pieces
½ cup raisins
Preheat the oven to 350°F if making a loaf, 400ºF for muffins.
Measure the flour, salt, brown sugar and baking soda into a mixing bowl and stir with a fork to blend the ingredients together thoroughly. Be sure to break up any lumps in the brown sugar.
In a separate bowl, stir the remaining ingredients together until thoroughly blended. Gently stir the mixed dry ingredients into the pumpkin mixture just until combined. Do not over mix or the bread will not rise.
Pour into a loaf pan or 12 muffins cups. For the loaf, bake 50 to 60 minutes; for muffins, bake about 22 minutes. A toothpick or cake tester inserted into the center will comes out clean when the bread/ muffins are done. Let the bread/muffins cool in the pan slightly, five or ten minutes, then turn them out onto a wire rack and cool thoroughly.
Loaf: makes 8 slices; Calories= 370 a slice. Muffins: makes 12; calories = 250.
March 2017
www.medfooddiet.com
These muffins are great for at home and for gift giving. The green color of the pistachios and the golden raisins give a nice color and the cloves provide a winter smell and taste.
Dry ingredients:
1 cup whole wheat flour
1 cup all-purpose flour
1 cup loosely packed brown sugar
2 teaspoons baking powder
½ teaspoon salt
1 teaspoon cinnamon
½ teaspoon ground cloves
½ cup pistachios
½ cup raisins
½ cup golden raisins
Liquid ingredients:
3 large eggs, beaten
¾ cup extra virgin olive oil
1 teaspoon vanilla extract
1 teaspoon almond extract
Preheat the oven to 375°F. Line 12 muffin tins with paper liners.
Put the dry ingredients, except for the almonds and cranberries in a bowl and mix together thoroughly. Make sure there are no lumps of brown sugar. Stir in the pistachios and raisins.
In a separate bowl, add the rest of the liquid ingredients to the eggs and mix well.
Make a well in the dry ingredients. Pour the liquid ingredients into the well. Use a rubber spatula to gently combine the ingredients. The batter will not be smooth. Do not over mix or the muffins will not rise. The batter will be thick.
Divide the batter into the 12 muffin tins. Bake for 23 to 25 minutes, or until the tops are golden brown. A cake tester or a toothpick inserted into the top of a muffin will comes out clean.
Cool about 5 minutes on a cooling rack and remove from the pan to finish cooling. The muffins will get soggy if they are allowed to cool completely in the pans.
Makes 12 muffins
Kcals per muffin: 315; 38 grams carbohydrate; 2 servings of starch
April 2020
For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).