"Banister and Associates saved me! They are some of the most genuine people and understood what I was going through. After dealing with a serious eating disorder, the counselors helped get me back on track for a healthy lifestyle. I am so thankful I was able to work with them." - Stacy Adams
and patience. Our team of expert clinicians is ready to help you meet the goals you have for yourself. Most of us have even been there personally.
WELLNESS I MINDFUL I REALISTIC
"Banister and Associates saved me! They are some of the most genuine people and understood what I was going through. After dealing with a serious eating disorder, the counselors helped get me back on track for a healthy lifestyle. I am so thankful I was able to work with them." - Stacy Adams
and patience. Our team of expert clinicians is ready to help you meet the goals you have for yourself. Most of us have even been there personally.
Healthy Recipes - Starch/Grains
Fabulous Strawberry Muffins
2 ½ cups flour
½ cup sugar
2 tsp baking powder
1 tsp baking soda
¼ tsp salt
1 ½ cup low fat buttermilk
1/3 cup melted butter
2 eggs, slightly beaten
1 tsp vanilla
1 pint fresh strawberries, hulled & chopped
Additional sugar for topping
1.Preheat oven to 400 F. Spray muffin tin with nonstick cooking spray or line muffin cups with paper cupcake liners.
2.In a large bowl combine flour, sugar, baking powder, baking soda and salt. Stir well until all ingredients are well blended.
3.In another bowl, whisk together the buttermilk, butter, eggs and vanilla. Make a well in the middle of the dry ingredients and pour liquid mixture in and the strawberries.
4.Using a large spoon, gently fold ingredients just until moist. Do not overmix.
5.Spoon the batter evenly into 12 muffin cups. Sprinkle each muffin with about ½ teaspoon sugar, if desired.
6.Bake 20 to 25 minutes. Yields 12 muffins.
Calories 203
Fat 6.4 g
Sodium 278 mg
Carbohydrates 32 g
Fiber 1 g
Protein 5 g
Lemon-Basil Bow Ties
4 cups uncooked bow tie pasta
1 T minced garlic
1-2 T olive oil
1 T lemon juice
1 tsp. grated lemon peel
1/2 tsp. salt
1/4 tsp. ground pepper
1/2 c loosely packed fresh basil leaves, thinly sliced
1/3 c shredded parmesan cheese
Cook pasta according to package directions. Meanwhile, in a skillet, sauté garlic in oil for 1 minute. Stir in the lemon juice, lemon peel, salt and pepper. Drain pasta; add to skillet. Add basil; toss to coat. Cook and stir for 1-2 minutes or until basil is wilted. Sprinkle with parmesan cheese. Yields: 8 servings
Nutrition Information:
167 calories
3 gram Fat
28 gram Carbohydrates
6 gram Protein
62 mg Sodium
Berry Bran Muffins
1 cup fresh or frozen raspberries
1 cup all-purpose flour
1 cup unprocessed wheat bran
¼ cup sugar
3 teaspoons baking powder
¼ teaspoon salt
1 beaten egg
1 cup milk
¼ cup cooking oil
Partially thaw frozen raspberries. Do not completely thaw. In a mixing bowl combine flour, bran, sugar, baking powder, and salt. Make a well in center. Combine egg, milk, and oil; add all at once to flour mixture. Stir just till moistened. Fold in raspberries. Grease bottoms of muffin cups or line with paper bake cups. Fill 2/3 full. Bake in 400 degrees F in oven about 20 minutes or till done. Remove from pan. Cool slightly on wire racks. Yields: 12 servings
Nutrition Information:
123 Calories
6 g Fat
16 g Carbohydrates
3 g Protein
133 mg Sodium
Whole Wheat Squash Muffins
1 1/3 c. whole wheat flour
1/2 c. raisins
1 tsp. baking powder
3/4 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. salt
1 egg
1 cup pureed cooked winter squash (butternut squash or acorn)
1/2 c. buttermilk
1/3 c. honey
1/4 c. butter, melted
Substitute for buttermilk- add 1 1/2 tsp vinegar or lemon juice plus milk to make 1/2 cup, let set 5 minutes before adding to recipe to substitue for 1/2 cup buttermilk
Combine first six ingredients. In a small bowl, whisk the egg, squash, buttermilk, honey and butter. Stir into the dry ingredients just until moistened. Coat muffin cups with nonstick cooking spray, fill half full. Bake at 350 degrees for 25-30 minutes or until toothpick comes out clean.
Makes 12 muffins.
Nutrition Information: 1 muffin
145 calories5 gm fat
5 gm fat25 gm carb
Spice Crusted Sweet Potato Oven Fries
Directions:
Preheat oven to 400 F. Coat a large rimmed baking sheet with cooking spray. Peel 1 lb sweet potatoes. Cut in half crosswise then lengthwise into 1/2 to 3/4 inch wedges (or sticks). Place wedges in medium bowl. Sprinkle with 3/4 tsp paprika, 3/4 tsp ground cumin, 1/2 tsp ground coriander, and a pinch of cayenne pepper if desired. Toss to coat well. Add 2 tsp canola oil and toss again. Spread sweet potatoes on prepared baking pan. Bake in center of oven, turning wedges over several times, until golden brown and tender, about 30 minutes.
Yield: 3 - 2/3 cup servings
Nutrition Information per serving:
163 calories
3 gm fat
31 gm carb3 gm protein
3 gm protein 
