This is a great alternative to lunch meat for sandwiches. We love it at our house and it can be adjusted for your family's likes and dislikes. I love to make a fairly big batch so I can use it for my lunches during the week. This tastes great in pita bread, any type of roll, multi-grain wraps or on bread. Its amazing on croissants but they are sooooo not on my diet! You could also eat it on a big bed of lettuce.
3 chicken breasts, cooked and diced
1 can mandarin oranges, drained
4 ribs of celery
1 c c'raisins OR grapes (halved)
1/2 c sunflower seeds
1/2 c slivered almonds (if desired)
1/2 c sweetened flaked coconut
1 t curry powder (if desired)
Mix together with 1 - 2 cups of Kraft mayo (I only use the one made with olive oil - half the fat but the same taste as regular).
Servings depends on the amount used!
Tuesday, December 20, 2011
Healthy Holiday Salad
K - this one can actually be counted as fairly healthy. And its way easy! Some kids don't love the texture but most adults really like this salad.
1 large tub fat free cottage cheese
1 large box desired flavor of Jell-O (if you use sugar free, it helps with the "healthy" part of the title)
1 medium sized tub whipped topping (fat free or light)
1 can mandarin oranges
1 c berries (type of berries depends on flavor of Jell-O used)
1 or 2 sliced bananas
1 can crushed pineapple (if desired)
Mix cottage cheese and Jell-O together. Stir in fruit then fold in whipped topping. Chill for one hour before serving. Makes about 8 - 10 servings.
1 large tub fat free cottage cheese
1 large box desired flavor of Jell-O (if you use sugar free, it helps with the "healthy" part of the title)
1 medium sized tub whipped topping (fat free or light)
1 can mandarin oranges
1 c berries (type of berries depends on flavor of Jell-O used)
1 or 2 sliced bananas
1 can crushed pineapple (if desired)
Mix cottage cheese and Jell-O together. Stir in fruit then fold in whipped topping. Chill for one hour before serving. Makes about 8 - 10 servings.
Fat Free Cotton Candy Salad
This salad is a great one to help with sweet cravings. Its also great because kids love it and it makes a lot! Perfect for buffets or when you have to bring a salad (or even a dessert).
1 can cherry pie filling (can get the no sugar added if desired)
1 can fat free sweetened condensed milk
1 8 oz tub fat free whipped topping
2 cans mandarin oranges, drained
1 - 2 c marshmallows if desired
Stir together pie filling, sweetened condensed milk, oranges and marshmallows if desired. Then fold in whipped topping and chill for at least 2 hours before serving. Makes about 16 side dish servings.
1 can cherry pie filling (can get the no sugar added if desired)
1 can fat free sweetened condensed milk
1 8 oz tub fat free whipped topping
2 cans mandarin oranges, drained
1 - 2 c marshmallows if desired
Stir together pie filling, sweetened condensed milk, oranges and marshmallows if desired. Then fold in whipped topping and chill for at least 2 hours before serving. Makes about 16 side dish servings.
Black Bean Salsa
This is an awesome recipe when you are asked to bring an appetizer or something to share at a party. Serve with baked tortilla chips or baked multi-grain crackers for a very healthy version!
2 cans black beans, drained and rinsed
1 can black eyed peas, drained and rinsed
1 - 2 cans corn
1 bunch cilantro, chopped
1/2 medium onion chopped (sweet purple is the best)
1 chopped red bell pepper
1 chopped green bell pepper
minced garlic to taste
1 t sugar
1 t cumin
1 avocado, diced, if desired
fat free Zesty Italian dressing
Mix all ingredients together except dressing. Then coat with dressing and toss. You can add other items if you would like. Some nummy additions are mandarin oranges, diced fresh tomatoes, diced green chilies (or jalapenos if you like it hot).
I know this is high in carbs but it is also really high in fiber, vitamins and protein and other healthy stuff!
2 cans black beans, drained and rinsed
1 can black eyed peas, drained and rinsed
1 - 2 cans corn
1 bunch cilantro, chopped
1/2 medium onion chopped (sweet purple is the best)
1 chopped red bell pepper
1 chopped green bell pepper
minced garlic to taste
1 t sugar
1 t cumin
1 avocado, diced, if desired
fat free Zesty Italian dressing
Mix all ingredients together except dressing. Then coat with dressing and toss. You can add other items if you would like. Some nummy additions are mandarin oranges, diced fresh tomatoes, diced green chilies (or jalapenos if you like it hot).
I know this is high in carbs but it is also really high in fiber, vitamins and protein and other healthy stuff!
Thursday, December 8, 2011
Stroganoff
We don't use ground beef anymore. However, we do use ground extra lean venison and elk and lots of ground turkey and chicken breasts. This is a great easy recipe to use ground meats!
1 lb ground lean meat (your choice)
1/2 onion, diced
2 cans reduced sodium beef broth
1 t pepper
1 16 oz carton fat free sour cream
whole grain pasta or brown rice or mashed potatoes
Brown the meat and the onions in a large frying pan. Feel free to sneak in other veggies if you want - shredded zucchini is really easy to hide in this recipe! Once meat is completely cooked, pour beef broth over the top and bring to a simmer. Sitr in sour cream and pepper over medium low heat. When everything is completely combined and warmed through, serve over pasta, rice or potatoes. Another great addition to this recipe is fresh mushrooms if your family likes them!
1 lb ground lean meat (your choice)
1/2 onion, diced
2 cans reduced sodium beef broth
1 t pepper
1 16 oz carton fat free sour cream
whole grain pasta or brown rice or mashed potatoes
Brown the meat and the onions in a large frying pan. Feel free to sneak in other veggies if you want - shredded zucchini is really easy to hide in this recipe! Once meat is completely cooked, pour beef broth over the top and bring to a simmer. Sitr in sour cream and pepper over medium low heat. When everything is completely combined and warmed through, serve over pasta, rice or potatoes. Another great addition to this recipe is fresh mushrooms if your family likes them!
Rosemary Chicken and Beans - Slow Cooker
6 4 oz boneless skinless chicken breasts
2 cans great northern beans, drained and rinsed
1 c fresh sliced carrots
1 c chopped celery
2/3 c fat free zesty Italian dressing
2 t dried rosemary, crushed
1/2 t salt
1 t black pepper
Place chicken, beans, carrots and celery in a sprayed slow cooker. In a small bowl, combine other ingredients. Pour over chicken and vegetables. Cover and cook on low for 4 - 6 hours.
2 cans great northern beans, drained and rinsed
1 c fresh sliced carrots
1 c chopped celery
2/3 c fat free zesty Italian dressing
2 t dried rosemary, crushed
1/2 t salt
1 t black pepper
Place chicken, beans, carrots and celery in a sprayed slow cooker. In a small bowl, combine other ingredients. Pour over chicken and vegetables. Cover and cook on low for 4 - 6 hours.
A Healthier Cheesecake - and easy too!
Notice, I didn't say a HEALTHY cheesecake because I think that may be impossible. But healthier is a good thing, right?
1 8 oz pkg fat free cream cheese, softened
1/2 c powdered sugar
2 t vanilla
1/4 to 1/2 c of milk, depending on desired consistency
1 small tub whipped topping (light)
1 can desired pie filling
1 low fat graham cracker crust
Whip cream cheese, sugar and vanilla together - if too thick, add milk. When well combined, fold in whipped topping. Spoon into pie crust and refrigerate for at least an hour. Right before serving, cover with pie filling.
1 8 oz pkg fat free cream cheese, softened
1/2 c powdered sugar
2 t vanilla
1/4 to 1/2 c of milk, depending on desired consistency
1 small tub whipped topping (light)
1 can desired pie filling
1 low fat graham cracker crust
Whip cream cheese, sugar and vanilla together - if too thick, add milk. When well combined, fold in whipped topping. Spoon into pie crust and refrigerate for at least an hour. Right before serving, cover with pie filling.
Slow Cooker Barbecue Chicken
1 can cream of tomato soup
3/4 c vinegar ( i just use white but whatever you have works)
1/4 c brown sugar
1 Tbsp Worcestershire sauce
1 tsp dried basil
1 medium onion, chopped, if desired
6 4 oz pieces of boneless, skinless chicken breast
Combine all ingredients except chicken in a bowl. Place chicken in a sprayed slow cooker. Pour sauce mixture over top of chicken. Cook on low for 6 - 8 hours or on high for 4 hours. I recommend the low setting!
3/4 c vinegar ( i just use white but whatever you have works)
1/4 c brown sugar
1 Tbsp Worcestershire sauce
1 tsp dried basil
1 medium onion, chopped, if desired
6 4 oz pieces of boneless, skinless chicken breast
Combine all ingredients except chicken in a bowl. Place chicken in a sprayed slow cooker. Pour sauce mixture over top of chicken. Cook on low for 6 - 8 hours or on high for 4 hours. I recommend the low setting!
Sweet Potato Pie - Lite version
1 large yam or sweet potato (1 lb)
1 T butter or margarine
1/2 c brown sugar
1/3 c white sugar
1 T flour
1/2 c milk (for a firmer pie, use fat free half and half)
4 egg whites
1 1/2 t ground cinnamon
1 t ground nutmeg
1 t vanilla extract
1 9 inch unbaked pie crust
Stab sweet potato or yam with fork and wrap in tin foil. Bake at 400 for about an hour. Remove skin and allow to cool.
Once cool, mash somewhat with a fork, add all other ingredients (except crust) and mix well with an electric mixer. Pour into pie crust and bake at 350 for 55 - 60 min or until a knife inserted in the center comes out clean. Allow to cool before serving.
Basically, the pie crust is the only "bad" thing in this recipe. I experimented with a crust made with mashed pinto beans instead of shortening but it still needs lots of tweaking before I put it on here. If you want to avoid the fat, just don't eat the crust! :) This has become one of my family's favorite desserts and I make it once a week. I don't mind since its actually pretty healthy!
1 T butter or margarine
1/2 c brown sugar
1/3 c white sugar
1 T flour
1/2 c milk (for a firmer pie, use fat free half and half)
4 egg whites
1 1/2 t ground cinnamon
1 t ground nutmeg
1 t vanilla extract
1 9 inch unbaked pie crust
Stab sweet potato or yam with fork and wrap in tin foil. Bake at 400 for about an hour. Remove skin and allow to cool.
Once cool, mash somewhat with a fork, add all other ingredients (except crust) and mix well with an electric mixer. Pour into pie crust and bake at 350 for 55 - 60 min or until a knife inserted in the center comes out clean. Allow to cool before serving.
Basically, the pie crust is the only "bad" thing in this recipe. I experimented with a crust made with mashed pinto beans instead of shortening but it still needs lots of tweaking before I put it on here. If you want to avoid the fat, just don't eat the crust! :) This has become one of my family's favorite desserts and I make it once a week. I don't mind since its actually pretty healthy!
Creamy No Fat Mashed Potatoes
Mashed potatoes seem to be one of the dieters enemies. With this version, it adds extra vitamins and no fat but is just as tasty!
4 - 6 medium red potatoes, scrubbed but not peeled
1/2 medium head cabbage, chopped
1 c cauliflower
1 can great northern beans, drained and rinsed
Boil all together in salted water until potatoes are completely tender. Drain WELL! Add 4 oz of fat free cream cheese. Then with an electric hand mixer, blend together. If a thinner consistency is desired, use fat free half and half. Salt and pepper to taste.
4 - 6 medium red potatoes, scrubbed but not peeled
1/2 medium head cabbage, chopped
1 c cauliflower
1 can great northern beans, drained and rinsed
Boil all together in salted water until potatoes are completely tender. Drain WELL! Add 4 oz of fat free cream cheese. Then with an electric hand mixer, blend together. If a thinner consistency is desired, use fat free half and half. Salt and pepper to taste.
Orange Honey Glazed Turkey Breast
This is how we cooked our turkey breast for Thanksgiving. It was so tasty!
Remove skin from turkey breast - we didn't use a whole turkey because the white meat is the best for you
Then rinse off turkey and rinse out cavitiy.
Mix 1/2 c of orange juice concentrate and 1/2 c honey
Pour half of that mixture over the top of the turkey.
Rub it with ground sage and dried thyme leaves.
Cook in a cooking bag with onions, celery and bay leaves according to weight directions on cooking bags.
When done, remove from cooking bag, pour remaining sauce over turkey breast and return to oven, uncovered for about 15 - 20 minutes.
If you want gravy, don't use these drippings - they don't make good gravy!
Remove skin from turkey breast - we didn't use a whole turkey because the white meat is the best for you
Then rinse off turkey and rinse out cavitiy.
Mix 1/2 c of orange juice concentrate and 1/2 c honey
Pour half of that mixture over the top of the turkey.
Rub it with ground sage and dried thyme leaves.
Cook in a cooking bag with onions, celery and bay leaves according to weight directions on cooking bags.
When done, remove from cooking bag, pour remaining sauce over turkey breast and return to oven, uncovered for about 15 - 20 minutes.
If you want gravy, don't use these drippings - they don't make good gravy!
Tuesday, November 15, 2011
Creamy Chicken and Wild Rice Soup
4 c reduced sodium chicken broth
2 c water
2 6 oz boneless skinless chicken breasts
1 box Rice A Roni long grain and wild rice
1 c (or more depending on your preference) grated carrots
1 c (or more depending on your preference) diced celery
1 small can mushrooms drained, if desired
1/2 t salt (or more to taste)
1/2 t pepper
1/2 t thyme leaves
3/4 c flour
1/4 c margarine or butter
2 c fat free half and half
Part one:Mix broth, water, carrots, celery, chicken, mushrooms, thyme and rice with seasoning packet in a sprayed slow cooker. Cook on low for 6 - 8 hours or high for 4 hours. Once chicken gets tender, break it into smaller pieces and continue to cook.
Part two: At the end of the cooking time, whisk together the flour, salt and pepper in a small bowl. In a medium saucepan over medium high heat, melt the butter. Stir in flour mixture slowly to form a roux - this will be very thick! Turn heat down to medium and whisk while gradually adding the half and half. Whisk until mixture is completely smooth. Then stir it into soup and cook on low for 15 more minutes.
A quicker version of this - Part one: Cook on the stove top for 20 - 30 minutes, then go on to part two: make the roux and add the half and half and simmer until thickened (about 20 more minutes).
2 c water
2 6 oz boneless skinless chicken breasts
1 box Rice A Roni long grain and wild rice
1 c (or more depending on your preference) grated carrots
1 c (or more depending on your preference) diced celery
1 small can mushrooms drained, if desired
1/2 t salt (or more to taste)
1/2 t pepper
1/2 t thyme leaves
3/4 c flour
1/4 c margarine or butter
2 c fat free half and half
Part one:Mix broth, water, carrots, celery, chicken, mushrooms, thyme and rice with seasoning packet in a sprayed slow cooker. Cook on low for 6 - 8 hours or high for 4 hours. Once chicken gets tender, break it into smaller pieces and continue to cook.
Part two: At the end of the cooking time, whisk together the flour, salt and pepper in a small bowl. In a medium saucepan over medium high heat, melt the butter. Stir in flour mixture slowly to form a roux - this will be very thick! Turn heat down to medium and whisk while gradually adding the half and half. Whisk until mixture is completely smooth. Then stir it into soup and cook on low for 15 more minutes.
A quicker version of this - Part one: Cook on the stove top for 20 - 30 minutes, then go on to part two: make the roux and add the half and half and simmer until thickened (about 20 more minutes).
Nutrition Facts
Makes 10 Servings
Amount Per Serving: Calories 212.4 Total Fat 7.6 g Cholesterol 18.9 mg Sodium 683.5 mg (its high because of the chicken broth - if you make broth using no sodium chicken broth granules you'll cut out a lot of the sodium) Total Carbohydrate 25.1 g Dietary Fiber 0.8 g Sugars 2.7 Protein 11.7 grams
Honey Lime Chicken Enchiladas
This recipe for chicken can be used for salads, tacos, burritos, quesadillas or these amazing enchiladas. Its now on our FAVORITES list.
6 Tbsp honey
5 Tbsp lime juice
1 Tbsp chili powder
1 tsp minced garlic
salt and pepper to taste
1 lb cooked, shredded boneless skinless chicken breasts
Mix ingredients in a zip top bag. Let sit in fridge for 30 minutes.
10 whole wheat or whole grain tortillas
2 c shredded low fat cheese - divided, reserve 1/2 c for top
2 10 oz cans green enchilada sauce
1/2 c fat free half and half
Place chicken and a bit of cheese in the middle of the tortilla and roll up. Pour 1/2 c enchilada sauce in bottom of sprayed 9 x 13 pan. Place all the filled tortillas seam side down and cover with rest of sauce that's been mixed with half and half. Sprinkle rest of cheese on the top. bake 350 for 30 minutes.
Makes 10 enchiladas.
Garnish with lettuce, sour cream, tomatoes, cilantro, avocados
Nutritional info per enchilada:
6 Tbsp honey
5 Tbsp lime juice
1 Tbsp chili powder
1 tsp minced garlic
salt and pepper to taste
1 lb cooked, shredded boneless skinless chicken breasts
Mix ingredients in a zip top bag. Let sit in fridge for 30 minutes.
10 whole wheat or whole grain tortillas
2 c shredded low fat cheese - divided, reserve 1/2 c for top
2 10 oz cans green enchilada sauce
1/2 c fat free half and half
Place chicken and a bit of cheese in the middle of the tortilla and roll up. Pour 1/2 c enchilada sauce in bottom of sprayed 9 x 13 pan. Place all the filled tortillas seam side down and cover with rest of sauce that's been mixed with half and half. Sprinkle rest of cheese on the top. bake 350 for 30 minutes.
Makes 10 enchiladas.
Garnish with lettuce, sour cream, tomatoes, cilantro, avocados
Nutritional info per enchilada:
Calories 271.0 Total Fat 6.0 g Cholesterol 27.4 mg Sodium 1,051.7 mg (most comes from the enchilada sauce) Total Carbohydrate 37.6 g Dietary Fiber 4.7 g Sugars 10.7 g Protein 19.4 g
Guilt Free EggNog Rum Cake
1 yellow cake mix
1 large (6 serving size) box instant vanilla pudding mix
1/4 c fat free sour cream
6 egg whites
1/2 c unsweetened applesauce
1/2 t cinnamon
1/2 t nutmeg
1 c reduced fat or fat free egg nog
1/3 c boiling water
1/2 c sugar (haven't tried Splenda for this one)
1/2 t rum extract
Directions
Preheat oven to 350. Mix all but last three ingredients together. Batter will be very thick. Spoon into a very well sprayed bundt pan and spread it to even it out. Bake for 45 - 50 minutes or until it pulls away from the sides of the pan.
Allow to cool in pan for 5 min. Bring water to a boil and stir in sugar and rum extract until sugar is dissolved. Pour over cake in pan. Wait about 30 min then invert onto a plate. Cool completely then serve. This can be frozen in slices.
Serving Size: Makes 18 pieces
Nutrition Facts per serving: Calories 189.4 Total Fat 3.3 g Cholesterol 2.4 mg Sodium 310.1 mg
Total Carbohydrate 39.8 g Dietary Fiber 0.3 g Sugars 27.3 g Protein 3.9 g
Wednesday, November 2, 2011
Beef Stew
1 lb lean beef stew meat
1/2 c flour
1/2 t pepper
2 t Worcestershire sauce
2 c low sodium beef broth
1 bay leaf
1 clove garlic, minced
4 medium carrots, sliced
1 medium onion, diced
2 or 3 ribs celery, sliced
3 medium potatoes, unpeeled, diced
Place meat in a sprayed slow cooker. Combine flour and pepper and stir into meat until thoroughly combined. Add remaining ingredients and mix well. Cover. Cook on low for 10 - 12 hours or high for 4 - 6 hours.
Add more spices to taste if desired and check on the liquid level. Add more water or beef broth if necessary.
Makes 6 servings
Nutritional info per serving:
Calories - 278 Fat - 6 g Cholesterol - 75 mg Carbs - 28 g Fiber - 4 g Protein - 28 g
1/2 c flour
1/2 t pepper
2 t Worcestershire sauce
2 c low sodium beef broth
1 bay leaf
1 clove garlic, minced
4 medium carrots, sliced
1 medium onion, diced
2 or 3 ribs celery, sliced
3 medium potatoes, unpeeled, diced
Place meat in a sprayed slow cooker. Combine flour and pepper and stir into meat until thoroughly combined. Add remaining ingredients and mix well. Cover. Cook on low for 10 - 12 hours or high for 4 - 6 hours.
Add more spices to taste if desired and check on the liquid level. Add more water or beef broth if necessary.
Makes 6 servings
Nutritional info per serving:
Calories - 278 Fat - 6 g Cholesterol - 75 mg Carbs - 28 g Fiber - 4 g Protein - 28 g
Chicken Azteca
2 15 oz cans of black beans, drained and rinsed WELL
4 c frozen corn
2 cloves minced garlic
1 t ground cumin
2 c chunky MEDIUM salsa (even if you don't like things spicy, this recipe NEEDS the medium salsa)
10 4 oz boneless skinless chicken breasts (about 2 1/2 lbs worth)
12 oz fat free cream cheese, doftened and cubed
Combine beans, corn, garlic, cumin and half of salsa in slow cooker. Arrange chicken over top. Pour remaining salsa over the chicken. Cover. Cook on high for 2 - 3 hours or on low 4 - 6 hours. Remove chicken and cut into bite size pieces. Return to cooker. Stir in cream cheese. Cook on high until cream cheese melts. Spoon chicken and sauce over cooked brown rice or multi grain pasta.
Makes 10 servings
Per serving (not including pasta or rice):
Calories - 252 Total Fat - 3 g Cholesterol - 64 g Total Carbs - 24 g Fiber - 5 g Protein - 33 g
4 c frozen corn
2 cloves minced garlic
1 t ground cumin
2 c chunky MEDIUM salsa (even if you don't like things spicy, this recipe NEEDS the medium salsa)
10 4 oz boneless skinless chicken breasts (about 2 1/2 lbs worth)
12 oz fat free cream cheese, doftened and cubed
Combine beans, corn, garlic, cumin and half of salsa in slow cooker. Arrange chicken over top. Pour remaining salsa over the chicken. Cover. Cook on high for 2 - 3 hours or on low 4 - 6 hours. Remove chicken and cut into bite size pieces. Return to cooker. Stir in cream cheese. Cook on high until cream cheese melts. Spoon chicken and sauce over cooked brown rice or multi grain pasta.
Makes 10 servings
Per serving (not including pasta or rice):
Calories - 252 Total Fat - 3 g Cholesterol - 64 g Total Carbs - 24 g Fiber - 5 g Protein - 33 g
White Chicken Chili
4 c cooked chicken breast, diced
1 onion, diced
3 cloves garlic, minced
1 t salt
2 t ground cumin
1/2 t chili powder
1/8 t ground cloves
1/8 t cayenne pepper
4 cans cannellini or great northern beans, drained and rinsed WELL
4 cups chicken broth (made with no sodium chicken broth granules)
2 c frozen corn
2 4 oz cans diced green chilies
1 lime
low fat cheese as a garnish
Combine all ingredients except for the lime in your crock pot and simmer for 4 - 6 hours on low. Squeeze a bit of lime juice into each bowl of chili and sprinkle 1 T of grated cheese over each bowl before serving. Makes 12 servings.
Stovetop directions - combine all ingredients and simmer on stove for 30 minutes.
Info per serving:
Calories - 226 Total Fat - 5 g Total Carbs - 20.2 g Fiber - 4.6 Protein 25.3 g
1 onion, diced
3 cloves garlic, minced
1 t salt
2 t ground cumin
1/2 t chili powder
1/8 t ground cloves
1/8 t cayenne pepper
4 cans cannellini or great northern beans, drained and rinsed WELL
4 cups chicken broth (made with no sodium chicken broth granules)
2 c frozen corn
2 4 oz cans diced green chilies
1 lime
low fat cheese as a garnish
Combine all ingredients except for the lime in your crock pot and simmer for 4 - 6 hours on low. Squeeze a bit of lime juice into each bowl of chili and sprinkle 1 T of grated cheese over each bowl before serving. Makes 12 servings.
Stovetop directions - combine all ingredients and simmer on stove for 30 minutes.
Info per serving:
Calories - 226 Total Fat - 5 g Total Carbs - 20.2 g Fiber - 4.6 Protein 25.3 g
Multi Grain Pumpkin Muffins
2 c whole wheat flour
1 c oats (blended in your blender to create oat flour)
2 T flax seed meal, ground
1 c packed brown sugar
1 T pumpkin pie spice
1 t cinnamon
1 1/2 t baking powder
1 t baking soda
4 whole eggs OR 8 egg whites
2 c pureed or canned pumpkin
1 c applesauce
1 c honey
1 c mini semi-sweet chocolate chips (opt)
1 c craisins or raisins (opt)
In a large bowl, combine, flour, oats, flax seeds, brown sugar, spices, baking soda and baking powder. Make a well in the center and put in eggs, pumpkin, applesauce and honey. Mix just until the dry ingredients are absorbed. Stir in chips and craisins if desired. Spoon into muffin cups (use the foil liners if possible). Fill cups to the top. This recipe makes 24 muffins. Bake at 350 for 18 - 20 minutes or until tops spring back when lightly touched.
These were a huge hit at my house.
Nutritional Info per muffin
Calories - 204 Fat - 4.5 g Cholesterol - 30 mg Carbs - 46g Fiber - 3 g Protein - 3 g
If you use the egg whites - Calories - 198 Fat - 3.5 g Cholesterol - 0 rest stays the same
1 c oats (blended in your blender to create oat flour)
2 T flax seed meal, ground
1 c packed brown sugar
1 T pumpkin pie spice
1 t cinnamon
1 1/2 t baking powder
1 t baking soda
4 whole eggs OR 8 egg whites
2 c pureed or canned pumpkin
1 c applesauce
1 c honey
1 c mini semi-sweet chocolate chips (opt)
1 c craisins or raisins (opt)
In a large bowl, combine, flour, oats, flax seeds, brown sugar, spices, baking soda and baking powder. Make a well in the center and put in eggs, pumpkin, applesauce and honey. Mix just until the dry ingredients are absorbed. Stir in chips and craisins if desired. Spoon into muffin cups (use the foil liners if possible). Fill cups to the top. This recipe makes 24 muffins. Bake at 350 for 18 - 20 minutes or until tops spring back when lightly touched.
These were a huge hit at my house.
Nutritional Info per muffin
Calories - 204 Fat - 4.5 g Cholesterol - 30 mg Carbs - 46g Fiber - 3 g Protein - 3 g
If you use the egg whites - Calories - 198 Fat - 3.5 g Cholesterol - 0 rest stays the same
Homemade Chewy Granola Bars
3 1/2 c quick rolled oats
1 c slivered or sliced almonds
1 egg, slightly beaten
2/3 c applesauce
1/2 c honey
1 t vanilla extract
1/2 c raw sunflower kernels
1/2 c sweetened flaked coconut
1 c dried cranberries, apples or other dried (or freeze dried fruit) or a combination
1/2 c packed brown sugar
1 t cinnamon
1/2 c mini m & m's if desired
Spray a 10 x 15 pan with cooking spray. Combine oats, almonds, coconut and sunflower kernels on pan. Bake at 350 for 15 minutes or until toasted, stirring every 5 minutes.
In a large bowl, combine egg, applesauce, honey, vanilla, sugar and cinnamon. Stir in toasted mixture and fruit. Combine well. Stir in m & m's if desired. Press into a well sprayed 10 x 15 pan. Bake at 350 for 13 - 18 minutes. Cool completely then cut into 36 bars.
These are a favorite treat at our house. My kids now prefer these to store bought granola bars. They love them made with freeze dried raspberries.
Nutritional info per bar -
Calories - 100 Fat - 3.5 g Cholesterol - 5 mg Carbs - 22 g Fiber - 2 g Protein - 2 g
1 c slivered or sliced almonds
1 egg, slightly beaten
2/3 c applesauce
1/2 c honey
1 t vanilla extract
1/2 c raw sunflower kernels
1/2 c sweetened flaked coconut
1 c dried cranberries, apples or other dried (or freeze dried fruit) or a combination
1/2 c packed brown sugar
1 t cinnamon
1/2 c mini m & m's if desired
Spray a 10 x 15 pan with cooking spray. Combine oats, almonds, coconut and sunflower kernels on pan. Bake at 350 for 15 minutes or until toasted, stirring every 5 minutes.
In a large bowl, combine egg, applesauce, honey, vanilla, sugar and cinnamon. Stir in toasted mixture and fruit. Combine well. Stir in m & m's if desired. Press into a well sprayed 10 x 15 pan. Bake at 350 for 13 - 18 minutes. Cool completely then cut into 36 bars.
These are a favorite treat at our house. My kids now prefer these to store bought granola bars. They love them made with freeze dried raspberries.
Nutritional info per bar -
Calories - 100 Fat - 3.5 g Cholesterol - 5 mg Carbs - 22 g Fiber - 2 g Protein - 2 g
Sunday, October 23, 2011
Jenn's All Time Favorite Trail Mix
This is one of my favorite things to control the afternoon munchies. It has protein, carbs, a bit of fruit AND just enough chocolate to satisfy the cravings!
Ingredients
Ingredients
1 cup mini m&m's
1 box Honey Bunches of Oats JUST BUNCHES cereal
3 c dry roasted almonds (no or little salt added)
2 c sunflower seed kernels (no or little salt added)
2 c craisins (whichever flavor you like best)
1 box Honey Bunches of Oats JUST BUNCHES cereal
3 c dry roasted almonds (no or little salt added)
2 c sunflower seed kernels (no or little salt added)
2 c craisins (whichever flavor you like best)
Directions
Combine in a LARGE airtight container. I place a 1/4 c measuring cup in the container and leave it in there so I can control my portion size. If you want to add more dried fruit, go for it - just know that the nutritional information will be slightly different.
Serving Size: Makes approx 45 1/4 c servings (one handful)
Serving Size: Makes approx 45 1/4 c servings (one handful)
Amount Per Serving
· Calories: 164.0
· Total Fat: 9.6 g
· Cholesterol: 0.4 mg
· Sodium: 17.9 mg
· Total Carbs: 17.6 g
· Dietary Fiber: 2.9 g
· Protein: 4.2 g
Tuesday, October 18, 2011
Creamy Bean Dip
This is great for cut up fresh veggies or whole grain crackers!
1 can black beans (drained and well rinsed)
4 oz fat free cream cheese (softened)
1 t garlic powder or minced garlic
1/4 c medium salsa
1/2 t salt (if desired)
Blend all ingredients together in a blender until smooth. Awesome with green pepper slices!
Makes approx 4 servings
NUTRITIONAL INFORMATION per serving: Calories - 152 Fat - trace Cholesterol - 5 mg Sodium - 200 mg Protein - 8 g Carbs - 30 g Fiber - 8 g
1 can black beans (drained and well rinsed)
4 oz fat free cream cheese (softened)
1 t garlic powder or minced garlic
1/4 c medium salsa
1/2 t salt (if desired)
Blend all ingredients together in a blender until smooth. Awesome with green pepper slices!
Makes approx 4 servings
NUTRITIONAL INFORMATION per serving: Calories - 152 Fat - trace Cholesterol - 5 mg Sodium - 200 mg Protein - 8 g Carbs - 30 g Fiber - 8 g
Sunflower and Flax Seed Bread
I was terrified to try this. I had barely started making regular white bread and was so worried it wouldn't turn out. And I was very worried my family would hate it. But I worried for nothing! It was super easy, ultra yummy and GREAT!
1 1/3 c very warm water
3 T honey
1 t active dry yeast
Mix together in a small bowl to activate the yeast.
In your kitchen aid or bosch type mixer*, combine the following:
1 1/2 c white flour
1 1/3 c whole wheat flour
1/2 c ground flax seed meal (I found this in the health food area of Smiths and Walmart)
1 t salt
When yeast is all bubbly, slowly pour into dry ingredient mixture. Then pour in 2 T olive oil. Mix well with kneading hook for 7 minutes. Stir in 1/2 c raw sunflower seeds.
Pour onto floured counter and knead for one minute. Shape into a loaf and place in a sprayed loaf pan. Let rise until double. Bake at 350 for 40 minutes. I sprayed it lightly with cooking spray as soon as it came out of the oven to keep the crust soft. Makes one loaf. If you thinly slice it, it should make 15 slices.
*If you don't have a bosch or kitchenaid mixer, you will need to knead the dough by hand for about 10 minutes. Mix in as much flour as you can to the liquid ingredients with a hand mixer then knead the rest in my hand.
NUTRITIONAL INFORMATION per slice: Calories - 168 Fat - 6 grams Cholesterol - 0 Sodium - 170 mg Carbs - 23 g Fiber 3.5 g
1 1/3 c very warm water
3 T honey
1 t active dry yeast
Mix together in a small bowl to activate the yeast.
In your kitchen aid or bosch type mixer*, combine the following:
1 1/2 c white flour
1 1/3 c whole wheat flour
1/2 c ground flax seed meal (I found this in the health food area of Smiths and Walmart)
1 t salt
When yeast is all bubbly, slowly pour into dry ingredient mixture. Then pour in 2 T olive oil. Mix well with kneading hook for 7 minutes. Stir in 1/2 c raw sunflower seeds.
Pour onto floured counter and knead for one minute. Shape into a loaf and place in a sprayed loaf pan. Let rise until double. Bake at 350 for 40 minutes. I sprayed it lightly with cooking spray as soon as it came out of the oven to keep the crust soft. Makes one loaf. If you thinly slice it, it should make 15 slices.
*If you don't have a bosch or kitchenaid mixer, you will need to knead the dough by hand for about 10 minutes. Mix in as much flour as you can to the liquid ingredients with a hand mixer then knead the rest in my hand.
NUTRITIONAL INFORMATION per slice: Calories - 168 Fat - 6 grams Cholesterol - 0 Sodium - 170 mg Carbs - 23 g Fiber 3.5 g
Curry Butternut Squash Soup
This is a very tasty soup and it is super healthy and FILLING! Perfect for cold weather!
In a soup pot, saute 1 medium onion, chopped and 2 cups chopped celery in 1 T olive oil
Then stir in 1 c chopped carrots
2 T minced garlic
8 cups of cooked butternut squash*
3 cups reduced sodium chicken broth
3 cups water
1/2 to 1 teaspoon curry powder (depending on your taste)
Cook together until vegetables are tender. Spoon by batches into a blender and puree 3/4 of the soup. Return all to pan and warm through. Add black pepper to taste and stir in 1 c FAT FREE half and half.
Heat until warmed through. Makes 8 1 1/2 c servings
I like to eat this sprinkled with a handful of fat free croutons on the top. Adds some crunch without adding a lot of calories or carbs.
*You can buy bags of small butternut squash cubes in the produce department of most bigger grocery stores. Or buy three decent size squash. Cut in half and scrape out the seeds. Microwave skin side down, covered with plastic wrap for about 5 - 7 minutes per squash half. Or bake at 400 for 20 minutes, covered with foil.
NUTRITIONAL INFO per serving - 120 calories, 30 g carbs, 8 g fiber, 350 mg sodium
In a soup pot, saute 1 medium onion, chopped and 2 cups chopped celery in 1 T olive oil
Then stir in 1 c chopped carrots
2 T minced garlic
8 cups of cooked butternut squash*
3 cups reduced sodium chicken broth
3 cups water
1/2 to 1 teaspoon curry powder (depending on your taste)
Cook together until vegetables are tender. Spoon by batches into a blender and puree 3/4 of the soup. Return all to pan and warm through. Add black pepper to taste and stir in 1 c FAT FREE half and half.
Heat until warmed through. Makes 8 1 1/2 c servings
I like to eat this sprinkled with a handful of fat free croutons on the top. Adds some crunch without adding a lot of calories or carbs.
*You can buy bags of small butternut squash cubes in the produce department of most bigger grocery stores. Or buy three decent size squash. Cut in half and scrape out the seeds. Microwave skin side down, covered with plastic wrap for about 5 - 7 minutes per squash half. Or bake at 400 for 20 minutes, covered with foil.
NUTRITIONAL INFO per serving - 120 calories, 30 g carbs, 8 g fiber, 350 mg sodium
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