Blended Coffee, just like a Starbucks Frappuccino

Frappuccino ingredients: makes 2.5 cups (590 mL)

1 cup double-strength Starbucks coffee OR 3/4 cup fresh espresso (cold)
3/4 cup milk (low fat, 2%, whole or whatever)
3 tablespoons granulated sugar (or to taste)
2 cups ice
Secret ingredient: Pinch of xanthan gum OR 1 teaspoon dry pectin (keeps Frapp from separating)

BLEND & SIP!

find it here

Garlic and Lemon Marinated Salmon & Lemon Garlic Oven-Roasted Salmon with Asparagus

Garlic and Lemon Marinated Salmon

2 - 6 oz salmon steaks (or filets)
1/3 cup olive oil
4 cloves of garlic, chopped
Juice of ½ a lemon
2 tablespoons of Dijon mustard
1 teaspoon of Cayenne pepper
Salt and Pepper
Fresh Dill, for garnish (optional)

Combine oil, garlic, lemon, mustard, pepper and salt in a shallow dish. Whisk together. Add in the salmon steaks, and coat them with the marinade. Let the whole mess sit for about 30 minutes.

Tip: If your guests don’t like semi-raw garlic in their food, put whole garlic cloves in the olive oil for about 20 minutes before, then remove and use the flavored oil. Alternatively, if you’re lazy like us, just scrape off the garlic before serving.

Pre-heat your oven to 350. Transfer the salmon to a baking dish (or even better, marinate them in it!) and bake for 8-9 minutes on a side. Remove, add salt and pepper to taste, slap on a pretty sprig of dill and you’re done!

Whole Foods brand Wild Alaskan Salmon fillets are perfect for this recipe, and 2 of them sell for around $8. They come already frozen, but thaw very nicely.

 Lemon Garlic Oven-Roasted Salmon with Asparagus  

1/2 lb. salmon
a bunch of asparagus

1-2 tbsp olive oil

salt and pepper, to taste

1-3 cloves of garlic

1/2 lemon


Directions:

1. Preheat oven to 400. Drizzle a baking pan with olive oil.

2. Wash your asparagus and snap (don’t slice!) the ends off. Because each spear grows at a different rate, snapping ensures that you actually get the best part of the asparagus (thanks, Alton Brown!). Layer the asparagus on the pan and season with salt and pepper. Also season both sides of your salmon fillet with salt and pepper and place it next to the asparagus on the tray.

3. Finely mince your garlic and gently press about half of it onto the salmon; sprinkle the other half onto the asparagus and mix lightly with your hands.

4. Squeeze the juice of half a lemon over the entire pan; the acidity should pleasantly cut through the richness of the oil and the fish.

5. Place the pan into the oven and bake for about 10-12 minutes depending on the thickness of your fillet.


6. Remove and enjoy!

Hard boiled eggs

Ingredients

Eggs

Dash of baking soda
Water




Instructions

Place desired amount of eggs in a large pot. Add a dash of baking soda. Cover one inch above the eggs.

Bring to a rolling boil on high heat.

Cover and remove from heat. Set timer for 15 minutes.

Immediately pour off hot water and cover with cold water and add lots of ice.

Add ice again when it melts.

When water is icy cold and eggs feel very cold to the touch, pour off water, reserving 1/2".

Place lid on pot and "bumper car" (gently shake back and forth) while the egg shells hit one another.

Egg peeling can easily be removed with minimal running cool water. Bumper car the eggs again if necessary.

Deviled Egg tip: make your favorite yolk recipe in a quart size freezer bag, clipping the corner and pipe into the world's easiest boiled egg halves.

Salsa Chicken

Ingredients
4 skinless, boneless chicken breast halves
4 teaspoons taco seasoning mix
1 cup salsa
1 cup shredded Cheddar cheese
2 tablespoons sour cream (optional)


Directions

Preheat oven to 375 degrees F (190 degrees C)

Place chicken breasts in a lightly greased 9x13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.

Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.

Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly.

Top with sour cream if desired, and serve.

Basic Breakfast Quinoa Recipe

Ingredients

1/2 cup or more cooked quinoa, warmed

1/2 to 1 cup milk of choice (almond milk, coconut milk, cows milk)

1/3 cup or more fruit (berries, chopped apple or pear, tropical fruit)

Optional add-ons: toasted nuts, apple sauce, coconut flakes, balsamic vinegar, chopped dark chocolate, spices like cinnamon and nutmeg

Optional sweeteners: honey, real maple syrup, agave nectar, raw sugar, brown sugar

Instructions

In a bowl, combine warmed quinoa with milk. Top with fruit, add-ons and sweetener of choice. Good morning to you!


More flavor combinations to try:

Almond milk, fresh or dried cherries, chopped dark chocolate, maple syrup
Almond milk, fresh or defrosted frozen raspberries, toasted almonds
Coconut milk, pineapple chunks, chopped and toasted macadamia nuts, coconut flakes
Almond milk, chopped pear, toasted pecans (or walnuts), honey
Any milk, sliced banana, any toasted nuts
Almond or cows milk, chopped peaches or nectarine, dash of cinnamon

find the original recipe here

Quinoa Granola

½ tablespoon olive oil
2 cups old fashioned rolled oats
1 cup quinoa, rinsed and allowed to dry slightly
1 cup almonds, chopped
2 T Chia Seeds
2 tsp ground cinnamon
1/2 tsp Pure Himalayan Salt
1/2 cup Organic Coconut Palm Sugar
1 T Organic Maple Syrup
1/2 cup applesauce
¼ cup water
1 T vanilla extract
1/2 cup Dried Cranberries or cherries


Preheat oven to 300 degrees. Line a rimmed baking sheet with parchment paper. Heat olive oil over medium heat. 

Add quinoa and cook for 5 to 6 minutes, stirring often to avoid burning. Remove from heat and place in a large bowl immediately. 

Add oats, almonds, and chia seeds to the bowl. Stir in cinnamon and sea salt.

In a saucepan combine coconut palm sugar, maple syrup, applesauce and water. Bring to simmer over medium and cook until sugar is melted. Stir in vanilla. The liquid mixture may seem too thin to you. Don’t worry about it – it will absorb into the quinoa mixture.

Pour mixture over quinoa oat mixture and stir until well mixed. 

Place mixture in a single layer a cookie sheet and bake for 30 – 40 minutes, stirring and rotating positions of pan in the oven half way through. 

Watch it closely for the last 10 minutes – you don’t want it to get to brown but if you don’t allow it to cook long enough it will be slightly moist. 

Allow to cool completely before stirring.

Remove from pan and place in a large bowl. Toss with cranberries and serve or store in a sealed container.



---
Preparation time: 15 minute(s)
               Cooking time: 40 minute(s)
Number of servings (yield): 8
                Serving Size: 94 g
---
Calories: 274
Fat: 10.7
Protein: 8.7
Carbohydrates: 38.2
Fiber: 6.9

Get the delicious original recipe here

Cauliflower Pizza Bites

Makes 24 Cauliflower Pizza Bites

Ingredients:2 Cups Grated Cauliflower (washed, dried and grated using a food processor or cheese grater by hand until rice-like or thinner – Note – Approximately one head of cauliflower)
1/4 Cup Egg Whites
1 Cup 1% Cottage Cheese (drained)
1 Tsp Oregano
2 Tsp Parsley
1/4 Tsp Garlic Powder
1 Tbsp Coconut Oil (Optional)
1-2 Tbsp Frank’s Hot Sauce (Optional)

Directions:Pre-heat your oven to 450 F.
Using a healthy cooking oil spray your mini muffin tin.
In a hot frying stir fry the “cauliflower rice” until the cauliflower is slightly translucent (about 6-8 minutes). Place in a bowl and let cool.
Place all other ingredients the food processor and blend until smooth.
In a bowl combine both the “cauliflower rice” and blended ingredients. Mix completely.
Evenly spoon mixture into your muffin tin molds. Press pizza dough down evenly and firmly (*The pressing down firmly is very important to make sure these stick together).
Place in your oven and bake for 25-30 minutes.
Remove the pizza bites from the oven and let set until cool (This is also very important – let these pizza bites set in their pan for 5 – 10 minutes before removing – If you take them out while they are too hot they will break).
Once cool remove from muffin tin (either by tipping them out OR by running a thin knife down along the side and popping them out).
Use organic, natural pizza or pasta sauce for dipping (or make your own sauce- Simple Marinara Sauce link).
Enjoy!

See how to make more recipes with cauliflower including full sized pizzas, whipped potatoes, and fried rice here.

For fun topping ideas click here.

Tips – Here are my main tips to make your pizza bites crusty:
Make sure your cauliflower is dry after washing.
Bake until crust-like. If you peak at your crust at the recommended cooking time and they are not golden… cook longer.

Original Recipe

Roasted Coconut Cereal Recipe (vegan)

4 cups of gluten-free rolled oats (I used Bob Red Mill's)
3 cups of unsweetened puffed millet cereal (I used Arrowhead's)
1 cup of raw sunflower seeds
1/2 cup of raw pumpkin seeds
1 cup of unsweetened shredded coconut
1 cup of organic raisins
1/2 cup of organic coconut oil
1/3 cup of coconut palm sugar (you could use a liquid sweetener if you prefer)
1 cup of coconut milk beverage (I used So Delicious)
20-25 drops of pure vanilla stevia liquid (I used NuNatural's)
1/2 ts. to 1 ts. of ground cinnamon
optional: dash of sea salt

In a large mixing bowl mix together the oats, millet and seeds and raisins. 

Then mix the stevia into the milk. 

And melt the coconut oil with the sugar for about 30-40 seconds. 

Then mix the milk and oil mixtures into the dry mix and mix everything else in and well together. 

Make sure to get all the dry covered with the wet ingredients and then let soak for a few minutes so the oats can soak up the milk mixture. 

Pour out the cereal on a baking sheet covered with parchment. You will need either one large sheet (15x20ish) or two (9x13) pans. 

Bake at 350 for between 45 minutes and 1 hour, pull from the oven every 15 minutes to stir the cereal around to mix the crispy with the soft. 

After 3 or 4 times of pulling from the oven to mix you will notice that the cereal is roasted enough and golden brown. 

Pull from oven and let cool for 1-2 hours before packaging up. Keep fresh in mason jars or ziplock bags. 

This cereal makes around 12 cups of cereal. (I fill up 3 mason jars and keep them ready for use.)

Get the original recipe and more Gluten Free Hope here

Oatmeal Blueberry Applesauce Muffins

These beauties are surprisingly moist and delicious. I say this with the utmost respect and admiration for butter and fat. These are the kind of muffins that make you feel good about yourself and your morning. Really. Yea… good stuff. They’re whole grain, oat filled and fruit studded. Dreamy!

Makes 12-15 muffins

1 1/4 cups any low-gluten flour
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup unsweetened applesauce
1/2 cup low-fat buttermilk
1/2 cup firmly packed brown sugar
2 tbsp almond oil
1 large egg, lightly beaten
3/4 cup blueberries (fresh or frozen)

Preheat oven to 375 degrees.

Line a 12 cup muffin tin with paper cases or spray with nonstick cooking spray. I simple greased and floured a muffin pan, saving the paper.

In a large bowl combine flour, oats, baking powder, baking soda, salt and cinnamon. 

In a medium bowl combine applesauce, buttermilk, sugar, oil and egg.

Make a well in dry ingredients and add applesauce mixture. Stir until just moist. 

Fold in blueberries. Fill muffin cups 2/3 full.

Bake for 16-18 minutes.

Open-Face Chicken Caprese Sandwiches

Ingredients (serves 2)

2 small chicken breasts (or 1 large breast)
4 slices hearty bread (french or country)
2 vine-ripened tomatoes, cut into 1/4″ slices
4-5 fresh basil leaves, torn into small pieces
2oz fontina or mozzarella cheese, cut into slices
butter
sea salt and freshly ground pepper

Instructions
1. Season chicken with salt & pepper on both sides, then saute in a non-stick sprayed skillet over medium-heat until chicken is no longer pink in the center, about 3-4 minutes a side. Remove to a plate, and set aside.

2. Position oven rack in the second slot under the broiler, about 6-7 inches away from the heat.

Lightly butter one side of each bread slice, then place on a foil-lined baking sheet. Broil until golden brown around the edges.

3. Place cooked chicken on top of toasted bread slices, then top with tomatoes, basil, and cheese.

Place back under the broiler until cheese is melted. Crack black pepper over the top, then serve.

Read the original Iowa Girl Eat recipe here

6 Favorite Snack Recipes

(1) Roasted Chickpeas

There are endless possibilities with these. 

There are a couple ways to make them you can do dry roasted and toast all your spices in a small pan and add the oil right before they are done, infusing the oils with all the tasty spices/herbs yumminess. The residual heat of the beans bakes the flavors in well as you toss them in a bowl. 

The other way you can make them is to coat them with the spices-herb flavoring before hand and them roast them.

Make sure before cooking them you drain, rinse and pat them pretty dry.

All of these combos can be cooked at 425 degrees and for about 30-40 min or until they are hard. 

If you coat them before hand then stir them every min. 

Make sure you place foils down on your baking sheet or spray it with some clean cooking spray. 

No matter how you like them they are easy to make, so good for you, and not to mention taste fabulous. 

Measurements 

1 can of beans is about 1-1/2 tbsp of oil and about 1 tsp or juice or liquid (ie soy sauce, juice, honey) Add all the spices you want to taste, usually a couple of tsp will work or each. 

    Savory & Spicy
*Lime juice, olive oil, chili powder, cilantro
*Garlic powder, grape seed oil, pepper and rosemary
*Soy sauce, sesame oil, ginger, Chinese 5 spice
*Honey, safflower oil, basil, pepper, cinnamon
*Tomato juice, curry powder, ginger
*Tarragon, garlic, fennel, honey, lemon juice
*Smoked or sweet paprika, avocado oil, coriander, cumin, chili powder

       Sweet
*PB2 peanut butter powder, nut oil, stevia, coco powder
*Maple Syrup, allspice, pumpkin pie spice, cinnamon
*Honey, apple cider vinegar, mace, cinnamon
*Lemon juice, honey, tamari, salt


   (2) Kale Chips

     Basic Recipe
1 bunch kale
1 tbsp. EVOO
1 tsp. sea salt

    Method
Preheat an oven to 350. Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. 

Wash and thoroughly dry kale with a salad spinner or cloth. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Note: You can also cook them at 275 for 30 min, especially if you have flavors your wanting to bake in:)

    Flavors
Spicy: 1 tbsp. chili flakes, sprinkle with paprika and Cheyenne pepper
Savory: 1 tbsp. garlic powder and sprinkle with black pepper
Tangy: 1 tbsp. cider vinegar and sprinkle with sea salt.
Smokey: 1 tbsp smoked paprika and smoked chipolet
Sweet: 1-2 tbsp. Agave, pure maple syrup, or raw honey and sprinkle with cinnamon.



                  (3) Rice Cakes w/ nut butter

Ingredients
2 plain rice cakes
2 tbsp. nut butter of choice (peanut, almond, cashew, pecan)

Method
Take the 2 rice cakes and speak 1 tbsp of nut butter on each. Be careful because rice cakes are really fragile and can break really easily.

These are so good and filling. We like to eat mine with a little fruit on the side. So good:)



                                  (4) Low Fat Cottage Cheese mixed w/ fruit or veggies

Ingredients
1/2-3/4 cup cottage cheese
1/4-1/2 cup of fruit or veggie of your choice
1/2 tbsp of salt and pepper or cinnamon depending on what your making.

VariationsVeggies: tomatoes, cucumbers, frozen peas
Fruit: berries of any kind, pineapple, kiwi, peaches, pears



              (5) Greek Yogurt w/nuts

Ingredients
1/2 -3/4 cup Greek yogurt
1/2 tsp. cinnamon
Handful of raw nuts of your choices (almonds, pecans, walnuts, ect)

MethodMix it all together and enjoy.
- You can also sub the nuts for seeds if you wish like (pumpkin, chia, flax, sunflower, ect)
- Enjoy ours also mixed with a little bit of homemade crunchy peanut butter or almond butter and then dip apples in it. YUM!



             (5) Hard Boiled Eggs

Ingredients
10-12 eggs
Enough water to cover the eggs about 4-6 cups depending on how many you are making. 

Method
Place eggs in saucepan large enough to hold them in single layer. Add cold water to cover eggs by 1 inch.

    Heat over high heat just to boiling.
Remove from burner. COVER pan. LET EGGS STAND in hot water about 15 minutes for large eggs 
     Drain immediately and serve warm OR cool completely under cold running water or in bowl of ice water, then Refrigerate.

Try with some sort of crunchy veg like celery, cucumbers, carrots, ect....You can also just eat the whites if you want. 

Hope you have enjoyed all of these snack ideas. Happy Snacking:)

Black Bean Brownies [3 recipes]

[FIRST]

Dense, fudgey and ultra-healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans! (from happyherbivore.com)

15 ounce(s) of black beans, drained/rinsed
2 bananas
1/3 cup(s) of agave nectar
1/4 cup(s) of unsweetened cocoa
1 tbsp. of ground cinnamon
1 tsp. of vanilla extract
1/4 cup(s) of raw sugar (optional)
1/4 cup(s) of oats

If using rolled oats, pulse in food processor until more granulated like instant oats.
Preheat oven to 350F. Grease anf 8x8" pan and set aside.
Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed.
Stir in the oats and pour batter into the pan.
Bake approx 30 minutes or until a toothpick inserted in the center comes out clean.
Allow to cool before slicing. The brownies firm as they cool. For a cool, fudge treat, keep them in the fridge.

Compliments to thekindlife.com

---  [second] * my favorite, because of easiness, so far *  ---

Fudgy Black Bean Brownies

1 (15-oz) can black beans, drained and rinsed very well
3 large eggs
3 tablespoons canola oil
3/4 cup sugar
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla
1/2 teaspoon baking powder
Pinch of salt
1 cup semi-sweet chocolate chips, divided

Preheat oven to 350˚F. Grease an 8-x 8-inch baking pan; set aside.

Process the black beans in the bowl of a food processor until smooth. Add the rest of the ingredients, minus the chocolate chips and process again until smooth. Mix in 1/2 cup of the chocolate chips and pulse a few times just until the chips are incorporated.

Pour the batter into the prepared pan and smooth with a rubber spatula or wooden spoon. Sprinkle with the remaining 1/2 cup chocolate chips.

Bake for 30 to 35 minutes, or until the edges start to pull away from the sides and it passes the toothpick test. Cool completely in the pan, then slice into squares.

Source: Meal Makeover Moms, as seen on Pennies on a Platter.

---[THIRD] 

My friend gave me this recipe a while ago but did our own little clean twist to it. We are always trying to add beans into our diet. They are great source of fiber and protein and you can pretty much hide them in anything. This is NOT your average brownie but still very good.

1 can black beans, rinsed and drained
5 egg whites
1 tbsp. stevia (you can use 1/2 honey or agave if you want)
3 tbsp. organic cocoa powder
3/4 cup walnuts chopped really small (optional)
1 tsp baking powder
1/2 tsp baking soda
Dash of salt
2 tbsp. olive oil
1 tbsp. vanilla
1/4 cup yogurt cheese, low fat cream cheese, or mascarpone cheese.

Put all the ingredients into the blender or food processor. 

Add the beans last so its pretty pasty. 

Pour into an 8"x8" coated with nonstick clean cooking spray. 

Bake at 325 for 30 - 40 mins, or until a toothpick inserted into the center comes out clean.


16 servings.

Nutritional Info
Calories 75
Fat 4g
Total carbs 7g
Protein 6g
Fiber 3g
Sugars 1g

It's awesome how light and fluffy they are, especially without ANY flour. We love these and they are a great nutritious sweet snack!!

Banana Bread (Chocolate Banana Bread) Protein Muffins

Ingredients (indicates the alternative Chocolate Banana Bread ingredients)

3/4 cup Ripe banana (about 1 large banana, otherwise pumpkin pure, sweet potato baby food, or applesauce work just as well)
3/4 cup Egg whites
1/2 cup Plain low fat greek yogurt
3/4 cup Oats (use gluten free if sensitive to gluten)
2 scoops Vanilla protein powder (Chocolate Protein Powder)
12-14 packets Stevia (or 1/2 cup sweetener of choice)
1 tsp Baking powder
1 tsp Baking soda
1/2 tsp Cinnamon (1 Tbsp. cocoa powder)


1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using).

2. Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.

3. Divide mixture evenly between 12 muffin tins.

4. Bake for 15-18 minutes, or until toothpick comes out clean.

(Note: be sure to use either silicone or foil liners with the paper insert removed because they will stick, as does any muffin made with oats rather than flour!)

From Dashing Dish

Baked Fish Recipes (3) - Delicious And Healthy Foil Baked Fish With Veggies.

4 fish fillets
1 cup green beans
1 cup yellow squash
1 teaspoon dill
1 tablespoon olive oil
1 lime


Brush each fillet with olive oil and season with salt and pepper.

Sprinkle with dill and place on a sheet of aluminum foil.

Add 1/4 cup of beans and squash to the foil and squeeze a bit of lime juice.

Repeat with each fillet in their own separate foil.

Carefully wrap the fish and veggies with the foil and close into a tight packet.

Cook on a baking sheet for 15 minutes at 350 degrees.

Makes 4 Servings -- Find it here

***

Mediterranean Baked Fish

1 pkg. (1 lb.) frozen cod fillets, thawed (Do not separate fillets.)
2 medium zucchini, sliced
1 can (14-1/2 oz.) stewed tomatoes, drained
1/4 cup KRAFT Sun Dried Tomato Vinaigrette Dressing
1/2 cup ATHENOS Crumbled Feta Cheese with Lemon, Garlic & Oregano
1 lemon, cut into 4 wedges

1. Preheat oven to 400°F. Cut opened package of fish into 4 equal pieces.
2. Mix zucchini and tomatoes in 9-inch square baking dish; top with fish. Spoon 1 Tbsp. of the dressing over each piece of fish.3. Bake 15 minutes; sprinkle with cheese. Bake an additional 8 to 12 minutes or until fish flakes easily with fork. Serve with lemon wedges.

* Substitute any mild-flavored white fish, such as haddock, sole, whitefish or halibut, for the cod.

***

Chili-Rubbed Tilapia with Asparagus & Lemon
2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic, powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.

3. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.

4. Serve the asparagus with the fish.

Nutritional Information (4 servings)Per serving: 211 calories; 10 g fat ( 2 g sat , 6 g mono ); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 4 g fiber; 419 mg sodium; 681 mg potassium.

***

Oven Roasted Dover Sole
425
Small amount of EVOO and Salt/Pepper on Sole
Place in hot oven for 5-7 minutes, checking after 5 minutes
Fish should be opaque but not dry. It should flake easily and be light golden around the edges.

Low-Carb Apple Cinnamon Protein Bars Recipe

          Nutrition Facts:
Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein
Ingredients


4 scoops vanilla whey protein powder
1/2 cup almond meal/flour
2 tsp baking powder
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 cup stevia (raw) or Xylitol (increase carb count by 1g)
1/2 cup fat-free cottage cheese
1 tsp vanilla extract
1 medium apple - grated (large holes)


Directions:

Spray an 8-by-8 inch Pyrex dish with non-stick spray. 

Preheat oven to 350 degrees. 

In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. 

Whisk together and set aside.

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. 

Whisk until well incorporated and then add the wet ingredients to the dry and mix again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Get it here

Black Bean Dip

Makes 1.5 cups

Ingredients


2 cans black beans, drained and rinsed*
1/4 cup reserved black bean liquid*
1/4 of a medium red onion
1 roma tomato
2 garlic cloves
2 T chopped fresh cilantro
1 T lime juice
1/2 T apple cider vinegar
1 t cumin
1/2 t sea salt
1/4 t cayenne pepper

PreparationPlace all ingredients in a blender or food processor and puree until smooth.
Transfer the dip to a bowl, add more sea salt to taste, garnish with leftover cilantro and serve.

This dip has a nice kick from the garlic, red onion and cayenne pepper and pairs well with tortilla chips and fresh veggies. I think it would be great as a sandwich spread as well! 

Turkey Meatball Recipe

Yields: 6 servings, 30 meatballs total

1 lb lean ground turkey
3 garlic cloves, minced
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon oregano
1 egg, beaten
1/2 cup dry breadcrumbs

Directions:
1. Mix all the ingredients and shape into 30 meatballs approximately 1" across.
2. Spray a nonstick pan lightly with veggie oil.
3. Cook the meatballs for 5-6 minutes or until cooked through and nicely browned on the outside You will likely have to repeat the process for a second batch unless you have one big frypan!


Read more: http://www.food.com/recipe/turkey-meatballs-33944#ixzz1tzdAnu5E

Nutritional Facts for Turkey Meatballs

Serving Size: 1 (104 g)

Servings Per Recipe: 6

Calories 165.7

   Calories from Fat 63

Total Fat 7.1 g

Saturated Fat 1.9 g

Cholesterol 83.1 mg

Sodium 317.3 mg

Total Carbohydrate 7.9 g

Dietary Fiber 0.6 g

Sugars 0.9 g

Protein 17.3 g

Meatballs with Tomato and Zucchini Medley

Use this one-dish meal to easily add a few servings of vegetables to your day. Serve it in bowls with crusty whole grain bread or spoon it ver whole wheat fettuccine.

Ingredients:
1/2 pound extra-lean ground beef or ground turkey breast
1/4 cup whole wheat bread crumbs
1 egg
3/4 teaspoon ground black pepper
1/2 teaspoon dried Italian seasoning
6 tablespoons grated Parmesan cheese
1 onion, finely chopped
2 cloves garlic, minced
2 zuchinni, halved lengthwise and sliced
1 yellow squash, halved lengthwise and sliced
1 can (16 ounces) Italian-style cut tomatoes
1 can (16 ounces) crushed tomatoes
1/4 cup chopped fresh basil
Sprig basil, for garnish

Directions:

In a large bowl, combine the beef or turkey, bread crumbs, egg, 1/2 teaspoon of pepper, the Italian seasoning, and 4 tablespoons of the cheese. Form into balls the size of walnuts.

Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, leaving drippings in the skillet. Repeat to cook the remaining meatballs.

In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zuchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/4 teaspoon pepper, the remaining 2 tablespoons cheese, and themeatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.

Makes 4 servings.

Nutrition per serving: 280 calories, 20 g fat, 5 g saturated fat, 23 g protein, 25 g carbohydrate, 6 g dietary fiber, 88 mg cholesterol, 646 mg sodium

Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!

Skinny Chunky Monkey Cookies Recipe

Ingredients:

3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract


Directions:

1. Preheat oven to 350°F. 
2. Mash bananas in a large bowl, then stir in remaining ingredients.
3. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Make 30 cookies to match the Nutritional Information below.
4. Bake 10-12 minutes.


Freezing Directions:

Cool completely, then place cookies in a freezer bag.  Seal, label, and freeze.

Nutritional Information (per cookie): 46 calories; 7.5 g carbs; 2 g fat; 1 g protein; 1.3 g fiber; 

from Six Sisters' Stuff 

Lemon and Cinnamon Sweet Potatoes

YIELD: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes

Ingredients
• 3 good-sized sweet potatoes, scrubbed and trimmed of fibers
• 1½ cups / 360 ml apple juice
• 1/3 cup / 80 ml pure honey
• 1 tsp / 5 ml ground nutmeg
• 1 tsp / 5 ml ground cinnamon
• 1 tsp / 5 ml freshly grated lemon zest
• ½ tsp / 2.5 ml sea salt
• 3 Tbsp / 45 ml extra virgin olive oil
• Juice of ½ lemon

Preparation

Preheat oven to 375ºF / 190ºC.

Prepare a large baking dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil.

Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven.

Drain sweet potatoes and set aside to cool. Peel if desired. Cut into ¼-inch-thick rounds and lay them in the baking dish. Don’t overlap the pieces of potato.

In a heavy saucepan place apple juice, honey, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. 


Add olive oil and lemon juice. Stir well. The liquid should now be syrup. 

If not thick enough, simmer a little longer. Pour the warm syrup over the sweet potatoes.

Place the baking dish in the oven and bake for 20 minutes or until hot and fragrant.
Serve hot.

* Add zest, sweetness and a lovely aromatic punch to your sweet potatoes with this dish from Tosca Reno’s Eat Clean Cookbook.

Nutritional Value (per Five-Slice Serving):
Calories: 148
Calories from Fat: 60
Total Fat: 7 g
Saturated Fat: 0 g
Total Carbs: 33 g
Fiber: 2 g
Protein: 1 g
Sodium: 233 mg
Cholesterol: 0 mg

Garlic Roasted Leeks & Vegetables

Ingredients

3 thick leeks, cleaned, trimmed, chopped

3 medium potatoes

3 small, firm zucchini, cut into small pieces

1 cup green beans, trimmed & halved

2 mid-sized carrots

1 large red pepper

1 handful of mushrooms

1/2 cup pearl onions, peeled and left whole

1/4 cup EVOO

5 tsp crushed garlic

2 tsp dried basil (or a handful of fresh basil, chopped)

    OR 

1 Tbsp freshly chopped thyme
Sea Salt & Freshly Ground Black Pepper - to taste.


Method

1. Preheat oven to 350

2. Prepare large baking dish with a light coating of olive oil

3. Slice all the vegetables, add them to a large mixing bowl with the rest of the olive oil and spices until completely coated.

4. Spread it out on the baking tray, place in the oven uncovered for 35 minutes or until vegetables are tender.

* Tip ! This dish is delicious served with a fried or poached egg on top !

Nutritional Information (one-cup serving):

Calories 95

Protein 2g

Carbs 8g

Fiber 2g

Sugar 3g

Tosca's Roasted Winter Vegetable Soup

Yields 10 one-cup servings  -  Cook Time: 1hour 30 minutes 

Ingredients:2 sweet potatoes
1 large squash (butternut, acorn, kombucha squash - any winter squash will do)
3 large purple onions
2 full heads of garlic, trimmed, but left intact
3 tbsp. of best-quality olive oil, divided
1 tbsp. of coconut butter (or coconut oil)
1 tsp. of sea salt
pinch of freshly ground black pepper
several sprigs of fresh rosemary
2 Tbsp. of fresh thyme
1.5L of low-sodium vegetable broth
2 Tbsp. of white vinegar
2 Tbsp. of pure maple syrup


Method:1. Preheat oven to 400'F for roasting. Place the racks to allow space for the garlic and onions to sit on the top rack and the squash and sweet potatoes to sit on the bottom rack.

2. Prepare two baking sheets by lining them with parchment paper.

3. Scrub the sweet potatoes, trimming any strings but otherwise leaving them intact. Prick in a few places with a fork. Set aside.

4. Split the squash in half with a heavy kitchen knife. Remove the seeds and string. (You can save the seeds for roasting at a different time if you wish-a yummy and nutritious snack)! With a fork, prick the rind of the squash in several places to allow for more even baking.

5. Place the squash cut side down on the baking sheet. Place the sweet potatoes on the baking sheet with the squash and put in the oven. Bake for one hour or until a knife inserted into the squash pierces easily. Check the oven during the last 15 minutes of baking in case the vegetables cook too quickly.

6. Remove from the oven and set aside to cool.

7. While the squash and sweet potatoes are cooking, peel and chop the onions in large chunks and place in a large bowl. Add 2 Tbsp. of olive oil, sea salt and pepper. Toss to coat the onions in the oil. Spread the onions on the baking sheet.

8. Prepare the garlic:

    Remove the papery skins and remove top points from the garlic head with a sharp knife. Drizzle remaining olive oil over each bulb. Wrap in tin foil and place on a baking sheet with onions. Place in the oven and bake for 20 minutes, checking carefully to make sure the onions don't burn. At this point turn the onions over, distribute the fresh herbs over top and return to the oven to continue baking for another 15 minutes or so.

9. Remove from heat and let cool. Keep the garlic tightly wrapped so it continues to soften.

10. Place the coconut oil into a large pot at a low-medium heat setting. Scoop the cooled flesh out of the baked squash and add to the pot. Remove the peel from the sweet potatoes and place the flesh in the pot with the squash. Add the onions with herb remnants to the pot (removing any charred onions). Unwrap the garlic and squeeze the softened garlic into the pot.

 Add the veggie stock, balsamic vinegar and maple syrup and bring the soup to a boil. Reduce the heat and, with an immersion blender, puree the mixture. Serve hot!

Nutritional Information (per one-cup serving):

Calories 154

Protein 22g

Carbs 18g

Fiber 1 g

Sodium 444mg

Sugar 7g

Tosca Reno's Eat Clean Chicken Picadillo

Makes 8 one-cup servings

Ingredients:
4 Tbsp best quality extra virgin olive oil
1 Large yellow onion, peeled and coarsely chopped
1 Large green bell pepper, seeded and deveined, coarsely chopped
1 1/2 Tbsp chili powder
2 cups fresh tomatoes coarsely chopped (use low-sodium canned diced tomatoes if you don't have fresh)
5 cloves garlic, peeled, and passed through a garlic press.
1/2 tsp ground cumin
1 tsp sea salt
1 tsp dried oregano
2 chicken breast, cooked and diced
1/2 cup raisins (optional)
pinch of fresh ground pepper
1 bunch green onions, trimmed and chopped, for garnish
Handful chopped fresh cilantro for garnish

Instructions:

Heat Olive Oil in a large skillet over medium-high heat.

Add onion and pepper and cook until onion is soft--about 5 minutes.

Add chili powder, tomatoes, garlic, cumin, oregano, and sea salt. Cook for several minutes until mixture becomes fragrant.

Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.

Serve over rice.

Garnish with fresh chopped green onion and cilantro.


Nutrition info (for a one-cup serving):
Calories: 151

Total fat: 8g

Carbs: 14g

Protein: 8g

Fiber: 2g

Sodium: 237mg

Sugar: 8g

*** Sugar decreases greatly if you don't add the raisins***

Substitutions for Cooking & Baking

Updating your recipes to healthier alternatives can be a fun and creative process. Experiment with your recipes, trying out a variety of alternative ingredients to discover new tastes that appeal to you and your family.

Reduce or Replace	Substitute	Conversion Ratio
white flour	unbleached white flour	equal amounts
	whole wheat flour	equal or 1/8 less
	whole wheat pastry flour	use more liquid or less flour
	spelt flour	use less liquid or more flour
	tapioca flour potato flour rice flour oat flour	use up to 1/4 cup of any of these per cup of flour to vary the flavor
margarine	butter	equal amounts
	1/2 butter blended with 1/2 canola oil	equal amounts
shortening	expeller pressed oils	2/3 cup for one cup
	butter	equal
cornstarch	arrowroot	1/2–1 tsp per cup of cool liquid; heat slowly
	kudzu powder	1/2–3/4 tsp per cup of liquid
eggs Used in recipes to bind or leaven. Not all substitutions will work equally well for both purposes.	Egg Replacer; binds and leavens	11/2 tsp + 2 TB water = 1 egg
	baking powder; leavening	in cake and cookie recipes that require 1 egg, substitute 2 TB water and 1/2 tsp baking powder
	Buttermilk and diluted yogurt; leavening	replaces the liquid in the recipe replace baking powder with equivalent amount of baking soda to a maximum of 1 tsp per cup of flour
	tofu; binds	1/4 cup mashed tofu (firm or regular)
	applesauce, fruit puree, cooked starchy vegetable puree	3 TB equals 1 egg
	1/4 cup warm water, 1 tsp arrowroot powder, 1 tsp soy flour, pinch of lecithin	equals 1 egg
milk	Kefir; cultured milk drink	7/8 to 1; reduce sweetener
	diluted yogurt	7/8 to 1: reduce sweetener
	Amazake	equal: reduce sweetener
	Amazake is a cultured rice-based liquid that varies in viscosity from thick, malt-like to the consistency of skim milk, depending on the brand and intended use.
	soymilk	equal
	nut milks	equal
	Nut milks are available ready-made or you can make your own. For home-made, mix 2–3 TB nuts with 2 cups water and blend until water turns white; strain. Use plain or add a sweetener of your choice, and a dash of flavor extract.
gelatin	agar agar	1 tsp powder per cup of cool liquid; heat slowly, stirring until thickened. Strain and add to recipe.
refined salt	sea salt	3/4 to 1
refined sugar	Sucanat	equal
	malted barley	equal
	honey	2/3 to 1
	rice syrup	2/3 to 1
	maple syrup	2/3 to 1
	date sugar	2/3 to 1
	molasses	1/2 to 1
	fructose	1/2 to 1
	fruit juice concentrate	1/2 to 1
	FruitSource	equal
Experiment with sweeteners to suit your taste. To increase sweetness with powdered or granulated sweeteners, add the sweetener and reduce the flour proportionally. Reverse to decrease sweetness. If substituting a liquid for a dry sweetener, either decrease other liquids by ¼ cup per cup of sweetener, or add one quarter cup of flour. Add one half tsp of baking soda per cup of liquid to counteract the increased acidity; decrease baking powder by 2 tsp or eliminate it altogether.