Ingredients
2 cups of old fashioned rolled oats
4 scoops of vanilla whey protein powder
2 tbsp ground flaxseed (optional)
1 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon
1/2 cup Stevia in the Raw
4 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup plain Greek yogurt
4 oz unsweetened applesauce
2 bananas (sliced fairly thin)
4 large strawberries (sliced fairly thin)
Directions
1. Preheat oven to 375 degrees F.
2. In a medium bowl mix together dry ingredients.
3. In another medium bowl mix together wet ingredients except fruit.
4. Spray an 8” or 8.5” round or square baking pan with non-stick spray.
5. Line the bottom of the round baking pan with one of the thinly-sliced bananas.
6. Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
7. Pour mixture on top the layer of sliced bananas.
8. Cover with remaining sliced banana and sliced strawberries.
9. Bake for 40-45 minutes until top is golden brown, or inserted knife comes out
clean.
Monday, September 29, 2014
Blueberry Protein Pancakes
Ingredients
6 egg whites
1/2 cup old fashioned oats
1 tsp baking powder
1/2 cup unsweetened vanilla almond milk (I like Almond Breeze brand)
Dash of salt
2 tiny scoops of KAL brand stevia, or 2 packets Truvia
1/4 cup blueberries
1/2 cup unsweetened applesauce
Dash of cinnamon
Directions
1. Put egg whites, oats, baking powder, almond milk, salt and Stevia in the blender.
2. Blend for 30 seconds on med-high speed.
3. Spray a pan with non-stick cooking spray, pour batter on pan and add half the
blueberries.
4. Cook like a regular pancake.
5. For topping, add applesauce and cinnamon.
6. Recipe makes two pancakes.
6 egg whites
1/2 cup old fashioned oats
1 tsp baking powder
1/2 cup unsweetened vanilla almond milk (I like Almond Breeze brand)
Dash of salt
2 tiny scoops of KAL brand stevia, or 2 packets Truvia
1/4 cup blueberries
1/2 cup unsweetened applesauce
Dash of cinnamon
Directions
1. Put egg whites, oats, baking powder, almond milk, salt and Stevia in the blender.
2. Blend for 30 seconds on med-high speed.
3. Spray a pan with non-stick cooking spray, pour batter on pan and add half the
blueberries.
4. Cook like a regular pancake.
5. For topping, add applesauce and cinnamon.
6. Recipe makes two pancakes.
Cinnamon Swirl Protein Bread
Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble.
Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble.
Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.
Carrot Cake Protein Bars
Ingredients:
• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water
Directions:
1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a
bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a
bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving
• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water
Directions:
1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a
bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a
bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving
Pumpkin Spice Pancakes
Ingredients:
1 1/2 cups oat flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp baking powder
1/2 tsp salt
1 tbsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
4 egg whites
1/2 cup raw pumpkin
1 1/2 cups unsweetened Almond Breeze
Directions:
1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and
nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes.
1 1/2 cups oat flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp baking powder
1/2 tsp salt
1 tbsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
4 egg whites
1/2 cup raw pumpkin
1 1/2 cups unsweetened Almond Breeze
Directions:
1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and
nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes.
Turkey Meatloaf Muffins
Ingredients:
• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Banana Split Bars
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
1/3 cup quinoa, rinsed well
1/2 cup water
2 cups quick rolled oats (use gf oats for gluten free)
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 tsp fine sea salt
1-1/2 cups very ripe mashed bananas
1 large egg, beaten
1/4 cup raw honey (or pure maple syrup)
1 tbsp virgin coconut oil
2 tsp vanilla extract
1/2 cup dried cherries (or craisins)
1/3 cup chopped toasted walnuts or pecans
1/4 cup mini semi-sweet chocolate chips
Directions:Line a 9 x 13 baking pan with 2 pieces of foil or parchment paper, criss-crossing over so they fold over the pan; spray with non-stick cooking spray.
Preheat the oven to 325°F.
Combine the quinoa and water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer 10 to 12 minutes or until liquid is barely absorbed. Remove from heat. Cover and let stand for 5 to 6 minutes, remove lid and fluff with a fork. Transfer to a medium bowl and let it cool completely.
Mix together the oats, cinnamon, baking soda, and salt in a large bowl.
Add mashed bananas, egg, honey, oil and vanilla to the cooked bowl of quinoa and stir until just blended. Add the banana mixture to the oats mixture and stir until just blended. Mix in dried cherries, walnuts and chocolate chips
recipe taken from Skinnytaste
Ingredients:
1/3 cup quinoa, rinsed well
1/2 cup water
2 cups quick rolled oats (use gf oats for gluten free)
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 tsp fine sea salt
1-1/2 cups very ripe mashed bananas
1 large egg, beaten
1/4 cup raw honey (or pure maple syrup)
1 tbsp virgin coconut oil
2 tsp vanilla extract
1/2 cup dried cherries (or craisins)
1/3 cup chopped toasted walnuts or pecans
1/4 cup mini semi-sweet chocolate chips
Directions:Line a 9 x 13 baking pan with 2 pieces of foil or parchment paper, criss-crossing over so they fold over the pan; spray with non-stick cooking spray.
Preheat the oven to 325°F.
Combine the quinoa and water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer 10 to 12 minutes or until liquid is barely absorbed. Remove from heat. Cover and let stand for 5 to 6 minutes, remove lid and fluff with a fork. Transfer to a medium bowl and let it cool completely.
Mix together the oats, cinnamon, baking soda, and salt in a large bowl.
Add mashed bananas, egg, honey, oil and vanilla to the cooked bowl of quinoa and stir until just blended. Add the banana mixture to the oats mixture and stir until just blended. Mix in dried cherries, walnuts and chocolate chips
PB + J Healthy Oatmeal Cookies
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
2 medium ripe bananas, mashed
1 cup of uncooked quick oats*
2 tbsp chunk peanut butter (I like the texture)
4 teaspoons reduced sugar jelly
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
Combine the mashed bananas and peanut butter in a medium bowl. Add the oats and mix until thoroughly combined. Place batter by tablespoons (little more than level) on the cookie sheet, making an indent with the back of the measuring spoon. Repeat until you have 16 cookies.
Bake 15 minutes or until golden. Remove from oven and top each with 1/4 teaspoon jelly.
recipe taken from Skinnytaste
Ingredients:
2 medium ripe bananas, mashed
1 cup of uncooked quick oats*
2 tbsp chunk peanut butter (I like the texture)
4 teaspoons reduced sugar jelly
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
Combine the mashed bananas and peanut butter in a medium bowl. Add the oats and mix until thoroughly combined. Place batter by tablespoons (little more than level) on the cookie sheet, making an indent with the back of the measuring spoon. Repeat until you have 16 cookies.
Bake 15 minutes or until golden. Remove from oven and top each with 1/4 teaspoon jelly.
Greek Nachos
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
2 small 100% whole wheat pita rounds (about 70 - 80 calories each)
1/2 tomato (or 1/2 cup quartered grape tomatoes)
1/2 cucumber diced (about 3/4 cup)
1/4 cup crumbled feta cheese
2 tbsp hummus, prepared or homemade
Directions:
Preheat the oven to 375°F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8 to 10 minutes.
While toasting, combine the cucumbers, tomatoes and feta in a medium bowl.
Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.
recipe taken from Skinnytaste
Ingredients:
2 small 100% whole wheat pita rounds (about 70 - 80 calories each)
1/2 tomato (or 1/2 cup quartered grape tomatoes)
1/2 cucumber diced (about 3/4 cup)
1/4 cup crumbled feta cheese
2 tbsp hummus, prepared or homemade
Directions:
Preheat the oven to 375°F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8 to 10 minutes.
While toasting, combine the cucumbers, tomatoes and feta in a medium bowl.
Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.
Chocolate mint flaxseed cookies
Recipe submitted by Tawn Allen
1 cube of butter
1 1/4 cup sugar
2 eggs
2 tsp vanilla
1/2 cup ground flaxseed
1 tsp soda
3/4 tsp salt
2/3 cup cocoa
1 1/4 cups whole wheat flour
1 cup Andes mints
Mix first 4 ingredients together then add the rest. Bake at 350 for 8-10 minutes
Not sure if this is super healthy with the sugar, butter and mints...but healthier with the flaxseed and whole wheat flour. :)
1 cube of butter
1 1/4 cup sugar
2 eggs
2 tsp vanilla
1/2 cup ground flaxseed
1 tsp soda
3/4 tsp salt
2/3 cup cocoa
1 1/4 cups whole wheat flour
1 cup Andes mints
Mix first 4 ingredients together then add the rest. Bake at 350 for 8-10 minutes
Not sure if this is super healthy with the sugar, butter and mints...but healthier with the flaxseed and whole wheat flour. :)
Chicken Picatta
Recipe submitted by Tawn Allen
1/4 cup olive oil
2 large eggs (or just use egg whites)
1/2 cup all purpose flour. (Can substitute whole wheat flour or whole wheat bread crumbs instead)
1/2 cup grated Parmesan
1 lb. Thinly sliced or pounded boneless skinless chicken breasts
6 Tbsp butter (can use more olive oil instead)
1 clove garlic minced
1 cup chicken broth
One 3 1/2 oz. Jar capers. Drained and rinsed
1 1/2 Tbsp white wine vinegar
1 Tbsp or more of fresh lemon juice
2 Tbsp chopped fresh parsley
Heat olive oil on stovetop in large skillet over medium heat.
Beat the eggs in a shallow bowl. In a separate dish, mix the flour and Parmesan. Dredge the chicken in the eggs and then in the flour-cheese mixture.
Add 2 Tbsp of the butter to the olive oil (or omit butter to make healthier) when the butter melts, add the floured chicken breasts. Cook until browned. 3 to 4 minutes on each side. Transfer the chicken to a platter and set aside.
Add the the 4 remaining Tbsp of butter (or use olive oil instead) and the garlic to the skillet drippings. Saute the garlic for 30 seconds being careful not to burn. Add the chicken broth and capers to the skillet, stirring to mix. Cook over medium-low until reduced by half. 3-5 minutes. Add the vinegar and lemon juice and heat through.
Return the chicken to the skillet, spooning some of the sauce over the chicken. Cover the skillet and cook over medium heat until the sauce bubbles and the chicken is cooked through. An additional 8-10 minutes. Sprinkle with chopped parsley. Serve with brown rice or whole wheat pasta.
1/4 cup olive oil
2 large eggs (or just use egg whites)
1/2 cup all purpose flour. (Can substitute whole wheat flour or whole wheat bread crumbs instead)
1/2 cup grated Parmesan
1 lb. Thinly sliced or pounded boneless skinless chicken breasts
6 Tbsp butter (can use more olive oil instead)
1 clove garlic minced
1 cup chicken broth
One 3 1/2 oz. Jar capers. Drained and rinsed
1 1/2 Tbsp white wine vinegar
1 Tbsp or more of fresh lemon juice
2 Tbsp chopped fresh parsley
Heat olive oil on stovetop in large skillet over medium heat.
Beat the eggs in a shallow bowl. In a separate dish, mix the flour and Parmesan. Dredge the chicken in the eggs and then in the flour-cheese mixture.
Add 2 Tbsp of the butter to the olive oil (or omit butter to make healthier) when the butter melts, add the floured chicken breasts. Cook until browned. 3 to 4 minutes on each side. Transfer the chicken to a platter and set aside.
Add the the 4 remaining Tbsp of butter (or use olive oil instead) and the garlic to the skillet drippings. Saute the garlic for 30 seconds being careful not to burn. Add the chicken broth and capers to the skillet, stirring to mix. Cook over medium-low until reduced by half. 3-5 minutes. Add the vinegar and lemon juice and heat through.
Return the chicken to the skillet, spooning some of the sauce over the chicken. Cover the skillet and cook over medium heat until the sauce bubbles and the chicken is cooked through. An additional 8-10 minutes. Sprinkle with chopped parsley. Serve with brown rice or whole wheat pasta.
Power Balls
Recipe submitted by Tawn Allen
2 cups of oatmeal
1 cup of peanut butter
1/2 cup of craisens
1/2 cup sunflower seeds
1/2 cup mini semi sweet chocolate chips
1/4 cup flaxseed
1/2 cup honey
Pulse all ingredients in food processor.
Chill in fridge for an half hour or so. Take out and form into 1 inch balls. Eat em up!
2 cups of oatmeal
1 cup of peanut butter
1/2 cup of craisens
1/2 cup sunflower seeds
1/2 cup mini semi sweet chocolate chips
1/4 cup flaxseed
1/2 cup honey
Pulse all ingredients in food processor.
Chill in fridge for an half hour or so. Take out and form into 1 inch balls. Eat em up!
Skinny Salisbury Steak with Mushroom Gravy
Recipe submitted by Mauri Allen
Recipe taken from Skinnytaste
Ingredients:
1 1/2 tsp oil
3/4 cup onions, minced
1 lbs 93% lean ground beef
1 lb 93% lean ground turkey
1/2 cup dry breadcrumbs
1 large egg
1 large egg white
2 cups beef broth
1/4 tsp salt
1/8 tsp ground black pepper, to taste
8 oz sliced mushrooms
2 tbsp all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2 tsp Worcestershire sauce, to taste
1/2 tsp mustard powder
1/4 cup water
chopped parsley for garnish (optional)
Directions:
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper.
Shape into 8 oval patties.
In a large deep skillet over medium-high heat, brown both sides of patties. Set aside on a dish.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Return patties to the skillet with the mushrooms.
In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder.
Pour over meat and mushrooms in skillet.
Cover and cook on low heat for 20 minutes, stirring occasionally. Serve over Skinny Garlic Mashed Potatoes with a vegetable on the side. Enjoy!!
Recipe taken from Skinnytaste
Ingredients:
1 1/2 tsp oil
3/4 cup onions, minced
1 lbs 93% lean ground beef
1 lb 93% lean ground turkey
1/2 cup dry breadcrumbs
1 large egg
1 large egg white
2 cups beef broth
1/4 tsp salt
1/8 tsp ground black pepper, to taste
8 oz sliced mushrooms
2 tbsp all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2 tsp Worcestershire sauce, to taste
1/2 tsp mustard powder
1/4 cup water
chopped parsley for garnish (optional)
Directions:
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper.
Shape into 8 oval patties.
In a large deep skillet over medium-high heat, brown both sides of patties. Set aside on a dish.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Return patties to the skillet with the mushrooms.
In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder.
Pour over meat and mushrooms in skillet.
Cover and cook on low heat for 20 minutes, stirring occasionally. Serve over Skinny Garlic Mashed Potatoes with a vegetable on the side. Enjoy!!
Broiled Tilapia with Thai Coconut Curry Sauce
Recipe submitted by Mauri Allen
Recipe taken from Skinnytaste
1 tsp dark sesame oil, divided
1 tbsp minced peeled fresh ginger
4 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped scallions
1 tsp curry powder
2 tsp red curry paste
1/2 tsp ground cumin
4 tsp low-sodium soy sauce
1 tbsp brown sugar
2 tsp Asian fish sauce
1 (14-ounce) can light coconut milk
1/4 cup chopped fresh cilantro
6 (6-ounce) tilapia fillets (also really good with chicken!!)
salt
Cooking spray
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Recipe taken from Skinnytaste
1 tsp dark sesame oil, divided
1 tbsp minced peeled fresh ginger
4 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped scallions
1 tsp curry powder
2 tsp red curry paste
1/2 tsp ground cumin
4 tsp low-sodium soy sauce
1 tbsp brown sugar
2 tsp Asian fish sauce
1 (14-ounce) can light coconut milk
1/4 cup chopped fresh cilantro
6 (6-ounce) tilapia fillets (also really good with chicken!!)
salt
Cooking spray
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Clean Eating Slow Cooker Cinnamon Chicken
Recipe submitted by Mauri Allen
recipe taken from The Gracious Pantry
(Makes approximately 20 servings)
Ingredients:
5 raw, skinless, boneless chicken breasts (approximately 2 pounds)
1 tablespoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 (15 ounce) can light coconut milk
1 (15 ounce) can tomato sauce
6 medium carrots, peeled and sliced thin
Directions:
Place the sliced carrots in the bottom of the slow cooker’s ceramic insert.
Place your raw chicken on top of that.
Put everything else on top and turn on the pot.
Cook on low for 4-6 hours, or until the chicken easily falls apart when poked at with a fork. (Internal temperature should be a minimum of 165 degrees F.)
recipe taken from The Gracious Pantry
(Makes approximately 20 servings)
Ingredients:
5 raw, skinless, boneless chicken breasts (approximately 2 pounds)
1 tablespoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 (15 ounce) can light coconut milk
1 (15 ounce) can tomato sauce
6 medium carrots, peeled and sliced thin
Directions:
Place the sliced carrots in the bottom of the slow cooker’s ceramic insert.
Place your raw chicken on top of that.
Put everything else on top and turn on the pot.
Cook on low for 4-6 hours, or until the chicken easily falls apart when poked at with a fork. (Internal temperature should be a minimum of 165 degrees F.)
Tacos
Recipe submitted by Michelle Knight
Brown the*lean* hamburger or turkey burger {seasoned with onions and salt and pepper}
Shred romaine lettuce
Chop tomato
Dice small amount of fresh onion
Mexican cheese {or cheese of your choice}
Sour cream
½ tbsp. of salsa/taco sauce
Whole wheat tortillas {warm them on stove top burner or in oven} **My favorite wheat tortilla is LaTortilla Factory, High Fiber/Low Carb/Made with Whole Wheat
Brown the*lean* hamburger or turkey burger {seasoned with onions and salt and pepper}
Shred romaine lettuce
Chop tomato
Dice small amount of fresh onion
Mexican cheese {or cheese of your choice}
Sour cream
½ tbsp. of salsa/taco sauce
Whole wheat tortillas {warm them on stove top burner or in oven} **My favorite wheat tortilla is LaTortilla Factory, High Fiber/Low Carb/Made with Whole Wheat
Grilled Chicken with Veggies
Recipe submitted by Michelle Knight
Grilled Chicken seasoned with salt and pepper {or your choice of seasoning}
Sweet potato {turn oven on to 400 degrees, scrub the skins clean, pierce with the tins of a fork in several places, place sweet potatoes on a lined cookie sheet and cook for 45 to 60 minutes until soft. ** Quicker method is to put them in a glass pan and cook in microwave for 8 to 10 minutes}.
Fresh green beans {rip ends off, add to boiling water and boil until soft. Serve with a little bit of butter, salt and pepper}.
Grilled Chicken seasoned with salt and pepper {or your choice of seasoning}
Sweet potato {turn oven on to 400 degrees, scrub the skins clean, pierce with the tins of a fork in several places, place sweet potatoes on a lined cookie sheet and cook for 45 to 60 minutes until soft. ** Quicker method is to put them in a glass pan and cook in microwave for 8 to 10 minutes}.
Fresh green beans {rip ends off, add to boiling water and boil until soft. Serve with a little bit of butter, salt and pepper}.
Weight loss magic soup
Recipe submitted by Michelle Knight
recipe taken from:http://www.favfamilyrecipes.com/weight-loss-magic-soup.html
Ingredients
* 2 cans chicken broth (you may use low-sodium)
* 3 cups V-8 juice (you can use low-sodium V8 or even tomato juice, homemade or store bought)
* 2 cans Italian diced tomatoes
* 1 small onion
* 2 cloves minced garlic
* 1 package sliced mushrooms
* 3 carrots, peeled and sliced
* 1 zucchini, diced
* 1 yellow squash, diced
* 2 cups fresh or frozen green beans
* 1 can kidney beans, drained and rinsed
* 3-4 cups shredded cabbage
* 1 tsp. Italian seasoning
* Salt and Pepper to taste
Instructions
* In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for about 5 minutes. In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients. Cook on high for 2-3 hours, or until vegetables are cooked.
* This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to layer in your freezer and won't take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.
recipe taken from:http://www.favfamilyrecipes.com/weight-loss-magic-soup.html
Ingredients
* 2 cans chicken broth (you may use low-sodium)
* 3 cups V-8 juice (you can use low-sodium V8 or even tomato juice, homemade or store bought)
* 2 cans Italian diced tomatoes
* 1 small onion
* 2 cloves minced garlic
* 1 package sliced mushrooms
* 3 carrots, peeled and sliced
* 1 zucchini, diced
* 1 yellow squash, diced
* 2 cups fresh or frozen green beans
* 1 can kidney beans, drained and rinsed
* 3-4 cups shredded cabbage
* 1 tsp. Italian seasoning
* Salt and Pepper to taste
Instructions
* In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for about 5 minutes. In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients. Cook on high for 2-3 hours, or until vegetables are cooked.
* This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to layer in your freezer and won't take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.
Thursday, September 25, 2014
Banana Bread Pancakes
Recipe submitted by Birgitta Perrins
(recipe from Six Sisters Stuff)
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2/3 cup milk
1 tablespoon vanilla extract
3 bananas ( large, ripe, mashed )
2 tablespoons butter ( melted )
In a large bowl, combine flour, baking powder, sugar, salt, cinnamon, and nutmeg in a large bowl.
Measure out the milk and add the vanilla extract to it.
Whisk together the dry ingredients and add in milk and vanilla, stirring to combine.
The mixture will still be dry. Add in mashed bananas and mix.
Add in melted butter and stir until batter is somewhat smooth.
Heat a skillet or grilled on medium heat. Using a 1/3 cup measure, spoon batter into rounds and cook until bubbles form on top – about 2-3 minutes.
Flip and cook for a minute or two more. Repeat with remaining batter.
(recipe from Six Sisters Stuff)
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2/3 cup milk
1 tablespoon vanilla extract
3 bananas ( large, ripe, mashed )
2 tablespoons butter ( melted )
In a large bowl, combine flour, baking powder, sugar, salt, cinnamon, and nutmeg in a large bowl.
Measure out the milk and add the vanilla extract to it.
Whisk together the dry ingredients and add in milk and vanilla, stirring to combine.
The mixture will still be dry. Add in mashed bananas and mix.
Add in melted butter and stir until batter is somewhat smooth.
Heat a skillet or grilled on medium heat. Using a 1/3 cup measure, spoon batter into rounds and cook until bubbles form on top – about 2-3 minutes.
Flip and cook for a minute or two more. Repeat with remaining batter.
Pork Carnitas
Recipe submitted by Birgitta Perrins
2.5 lbs pork roast
1 tsp cumin
1 tsp dry adobo seasoning (Goya)
2-3 garlic cloves, minced
1 can chicken broth
2-3 chipotle peppers in adobo sauce
2 bay leaves
Season pork generously with cumin, adobo and garlic.
Pour chicken broth in crockpot. Add chipotle and bay leaves.
Place pork in crock pot. Cook on low for 8 hours.
Shred pork and mix back into the juices.
Remove bay leaves and adjust salt and cumin. Let it cook another 30 minutes.
Serve with corn tortillas, queso fresco and avocado.
2.5 lbs pork roast
1 tsp cumin
1 tsp dry adobo seasoning (Goya)
2-3 garlic cloves, minced
1 can chicken broth
2-3 chipotle peppers in adobo sauce
2 bay leaves
Season pork generously with cumin, adobo and garlic.
Pour chicken broth in crockpot. Add chipotle and bay leaves.
Place pork in crock pot. Cook on low for 8 hours.
Shred pork and mix back into the juices.
Remove bay leaves and adjust salt and cumin. Let it cook another 30 minutes.
Serve with corn tortillas, queso fresco and avocado.
Pineapple Salsa Chicken (crock pot)
Recipe submitted by Birgitta Perrins
(original recipe from Mel's Kitchen Cafe)
6 fresh or frozen chicken breasts
20 oz crushed pineapple
15 oz black beans, drained and rinsed
15 oz white beans, drained and rinsed
2 cups salsa
Place chicken in crockpot. Add the rest of the ingredients on top. Cook on low for 6-8 hours.
Remove chicken, shred and mix back into sauce.
Serve with corn tortillas, sour cream, tomatoes, lettuce, cheese.
(original recipe from Mel's Kitchen Cafe)
6 fresh or frozen chicken breasts
20 oz crushed pineapple
15 oz black beans, drained and rinsed
15 oz white beans, drained and rinsed
2 cups salsa
Place chicken in crockpot. Add the rest of the ingredients on top. Cook on low for 6-8 hours.
Remove chicken, shred and mix back into sauce.
Serve with corn tortillas, sour cream, tomatoes, lettuce, cheese.
Stuffed Eggplant Boats
Recipe submitted by Sharee Jeffs
2 medium eggplants, stems trimmed and halved lengthwise
1/2 lb. sweet Italian chicken sausage
1/2 small onion, finely diced
2 cloves garlic, crushed
1 1/3 c. crushed tomatoes
5 basil leaves
salt and pepper to taste
1/2 c. mozzarella cheese
Preheat oven to 400. Bring a large pot of water to boil. hollow out the flesh of the eggplant to create a boat, leaving 1/2 inch skin around to to create a shell. Drop the eggplant into the boiling water and cook minutes. Drain on a paper towel.
Brown the sausage, add onion and garlic and cook on medium low heat for 2-3 minutes, until onions are translucent. Add 1 c. chopped eggplant and cook 2-3 minutes . Add 1 c. crushed tomatoes, season with salt and pepper and cook 2-3 minutes. Remove from heat and stir in basil. Pour 1/3 c. crushed tomatoes on the bottom of a 9x13 baking dish and place eggplant boats on top. Season with salt and divide the sausage and sauce evenly among the eggplant boats. Top each with 2 T. mozzarella cheese. Cover with foil and bake 30 minutes until cheese is melted and eggplant is cooked through.
2 medium eggplants, stems trimmed and halved lengthwise
1/2 lb. sweet Italian chicken sausage
1/2 small onion, finely diced
2 cloves garlic, crushed
1 1/3 c. crushed tomatoes
5 basil leaves
salt and pepper to taste
1/2 c. mozzarella cheese
Preheat oven to 400. Bring a large pot of water to boil. hollow out the flesh of the eggplant to create a boat, leaving 1/2 inch skin around to to create a shell. Drop the eggplant into the boiling water and cook minutes. Drain on a paper towel.
Brown the sausage, add onion and garlic and cook on medium low heat for 2-3 minutes, until onions are translucent. Add 1 c. chopped eggplant and cook 2-3 minutes . Add 1 c. crushed tomatoes, season with salt and pepper and cook 2-3 minutes. Remove from heat and stir in basil. Pour 1/3 c. crushed tomatoes on the bottom of a 9x13 baking dish and place eggplant boats on top. Season with salt and divide the sausage and sauce evenly among the eggplant boats. Top each with 2 T. mozzarella cheese. Cover with foil and bake 30 minutes until cheese is melted and eggplant is cooked through.
Baked Parmesan Zucchini
Recipe submitted by Sharee Jeffs
1/2 t. dried basil
1/4 t. garlic powder
1/2 t. dried oregano
2 T. parsley
1/2. dried Thyme
2 zucchini
salt and pepper to taste
2 T. olive oil
1/2 c. parmesean cheese.
Slice the zucchini into strips (like carrot sticks, only bigger). Lightly oil baking sheet. Place zucchini on pan and sprinkle all seasonings. Bake at 350 for 10 minutes.
1/2 t. dried basil
1/4 t. garlic powder
1/2 t. dried oregano
2 T. parsley
1/2. dried Thyme
2 zucchini
salt and pepper to taste
2 T. olive oil
1/2 c. parmesean cheese.
Slice the zucchini into strips (like carrot sticks, only bigger). Lightly oil baking sheet. Place zucchini on pan and sprinkle all seasonings. Bake at 350 for 10 minutes.
Roasted Broccoli
Recipe submitted by Sharee Jeffs
24 oz. broccoli florets
3 T. olive oil
4 cloves garlic, minced
kosher salt and pepper to taste
1/4 c. grated Parmesan cheese
lemon juice
Preheat oven to 425. Lightly oil a baking sheet. Place broccoli in a single layer. Add olive oil and garlic. Season with salt and pepper. Toss to combine. Place in the over and bake for 10-12 minutes or until tender.
Serve immediately, sprinkled with lemon juice and Parmesan cheese.
24 oz. broccoli florets
3 T. olive oil
4 cloves garlic, minced
kosher salt and pepper to taste
1/4 c. grated Parmesan cheese
lemon juice
Preheat oven to 425. Lightly oil a baking sheet. Place broccoli in a single layer. Add olive oil and garlic. Season with salt and pepper. Toss to combine. Place in the over and bake for 10-12 minutes or until tender.
Serve immediately, sprinkled with lemon juice and Parmesan cheese.
Friday, September 19, 2014
Almost Apple Pie
I love this recipe taken from a high school friend and her blog Fit Mama WannaBe
Directions:
1 Tart Apple, peeled and sliced
Put in microwavable bowl with about 1 TBS water and microwave on high for about 3-4 minutes or until nice and tender. Drain any excess water and set aside.
In a seperate bowl melt 1 TBS coconut oil
Add ripe mashed banana. (If you have a small apple 1/2 banana will be enough) The riper the banana the better and sweeter....an easier to mash ;)
Mash banana and coconut oil together.
Add Vanilla extract or Vanilla Powder (my favorite!)
Add cinnamon to your little hearts desire, mix all together and pour banana mixture over your apple.
Add chopped pecans(I use sliced almonds) if desired and Enjoy!!
Really Yummy!
Directions:
1 Tart Apple, peeled and sliced
Put in microwavable bowl with about 1 TBS water and microwave on high for about 3-4 minutes or until nice and tender. Drain any excess water and set aside.
In a seperate bowl melt 1 TBS coconut oil
Add ripe mashed banana. (If you have a small apple 1/2 banana will be enough) The riper the banana the better and sweeter....an easier to mash ;)
Mash banana and coconut oil together.
Add Vanilla extract or Vanilla Powder (my favorite!)
Add cinnamon to your little hearts desire, mix all together and pour banana mixture over your apple.
Add chopped pecans(I use sliced almonds) if desired and Enjoy!!
Really Yummy!
Broccoli and sliced jalepenos
This is a staple at my house I eat it nearly every day! I usually eat it as a side dish but you could easily make it into a meal. I add a little olive oil to a pan. When heated I add my broccoli florets and a few of the sliced jalepenos for nachos (depending on how hot you want it to be). I saute them for about 7-10 minutes stirring often so you don't burn the broccoli. It starts to crisp the broccoli slightly and the jalenpenos add such a great flavor. I have added cooked meat as well such as chicken or carne asada.
PB and Fruit Protein Balls
Recipe taken from Skinnymom
Ingredients
1 cup dried fruit (I used dates - seeds removed and pulsed in food processor)
½ cup natural peanut butter
1 cup large flake oats (not instant)
¼ cup ground flax
2 scoops vanilla protein powder
1 tsp pure vanilla extract
3 Tbsp unsweetened vanilla almond milk
Instructions
Place all ingredients in a large bowl.
Mix until combined. I like to use my hands and knead the mixture into a big ball. If mixture is a little dry, slowly add a little more almond milk, about 1 tsp at a time. You do not want the mixture too wet.
With clean hands, pull apart about 1 Tbsp full and start forming 1-inch balls.
Place balls on a baking sheet lined with parchment paper.
Place and store prepared balls in the fridge or transfer to a freezer safe container.
Ingredients
1 cup dried fruit (I used dates - seeds removed and pulsed in food processor)
½ cup natural peanut butter
1 cup large flake oats (not instant)
¼ cup ground flax
2 scoops vanilla protein powder
1 tsp pure vanilla extract
3 Tbsp unsweetened vanilla almond milk
Instructions
Place all ingredients in a large bowl.
Mix until combined. I like to use my hands and knead the mixture into a big ball. If mixture is a little dry, slowly add a little more almond milk, about 1 tsp at a time. You do not want the mixture too wet.
With clean hands, pull apart about 1 Tbsp full and start forming 1-inch balls.
Place balls on a baking sheet lined with parchment paper.
Place and store prepared balls in the fridge or transfer to a freezer safe container.
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