Lemon Grilled Chicken

Lemon Grilled Chicken, posted to my Facebook from Becca

Smoked Salmon Recipes

1. use smoked salmon a lot in the summer, because it's a good, easy source of protein without having to heat up the house with the broiler or stand over a fiery grill.

I like to make a pasta dish with it. Cook the pasta (bowtie or rotini work best). Add chopped spinach, tomatoes, asparagus (sauteed) and other veggies to your liking. Mix with olive oil, cheese (mozz, parm, or whatever you prefer), garlic, and other spices to taste. Add chunks of smoked salmon. I also like to do a creamy sauce and add something crunchy like walnuts.

It can be served hot, or chilled and served as a pasta salad.


2. http://www.bbcgoodfood.com/recipes/2940665/smoked-salmon-spaghetti-with-chilli-and-lemon


3. Smoked Salmon Stir-Fry With Peanut Sauce Over Rice
Ingredients:

       Stir-fry
• Vegetable-oil cooking spray
• 6 oz of Alaska Smokehouse Smoked Salmon, sliced
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp minced fresh ginger
• 3 1/2 cups of your favorite vegetables, chopped

      Peanut sauce
• 1 1/2 tbsp peanut butter
• 1 tsp low-sodium soy sauce
• 1 tbsp rice vinegar
• Hot Chile sauce (to taste)

Procedure:
• Coat a nonstick pan with cooking spray;
• sauté smoked salmon over medium-high heat until cooked through. Remove from pan.
• Add oil and sauté garlic and ginger until garlic is golden.
• Add vegetables; cook until tender. Return smoked salmon to pan; stir-fry 3 minutes.
• For the sauce, whisk 1 1/2 tbsp hot (not boiling) tap water into peanut butter to blend. Add soy sauce, vinegar, and hot sauce and mix.
• Divide stir-fry and sauce onto 2 plates.
• Serve each over 3/4 cup brown rice.
Makes 2 servings.



4. Broiled Salmon with Mustard Sauce
Ingredients:

• 1 cup sour cream
• Dash pepper
• 1/2 cup finely chopped green onion
• 1 1/2 tablespoon Dijon mustard
• 1 tablespoon chopped parsley
• 1/2 teaspoon salt, thyme
• 4 Salmon steaks cut 1 inch thick
• Salt & pepper

Procedure:

1. Stir together sour cream, green onion, mustard, parsley, salt, thyme, and pepper. Set aside.
2. Sprinkle salmon steaks lightly with salt and pepper.
3. To broil, line a shallow pan with foil, arrange steaks on foil, and broil 6 inches below preheated broiler for 7 minutes.
4. Remove pan from oven and spread on top of each steak generously with cream sauce.
5. Return to broiler and broil about 5 minutes longer or until fish flakes with a fork.

Amy's pumpkin chili recipe

My pumpkin chili recipe (can be made with chicken, or vegetarian). Kid approved!!

1 med onion chopped

2 jalapeño peppers chopped (remove seeds to make it less spicy)

1 red bell pepper chopped

2-4 tablespoons of chili powder

1 tablespoon cumin

1/2 teaspoon cayenne pepper

1 15 oz of diced tomatoes (or 4 medium tomatoes chopped)

1 15 oz can of pumpkin purée 

2 small cans of diced green chili peppers

2 cups of chicken or vegetable stock

2 15 oz cans of great northern beans

1 lb cooked shredded chicken breast (if using)

1 8 oz package of cream cheese (optional but makes for a thicker and creamier chili)

Chopped cilantro, shredded cheddar or Monterey Jack for garnish

1. Sauté onion, jalapeño, and bell pepper in a large pot with 2 tbspns of olive oil until softened (about 5 minutes).

2. Add spices to coat vegetables

3. Add tomatoes, pumpkin, diced chilis, beans, and broth. Cook on medium high for 5-10 minutes.

4. Decrease to simmer and add chicken and cream cheese if using. Simmer for another 20 minutes.

5. Serve hot with fresh cilantro and cheese.

Healthy Coconut Chocolate Chip cookies & Terry Walters' Banana Coconut Chocolate Chip Cookies

To make this healthy and DELICIOUS cookies, you will need:

Adapted from: 101 cookbook  &  Sweet Make Me Smile



1 large ripe bananas, well mashed
1/2 tsp pure vanilla extract
1Tbsp + 1tsp olive oil
1/2 cups + 1 Tbsp rolled oats
3 1/2 Tbsp coconut four
1/4 cup unsweetened applesauce
2 Tbsp unsweetened coconut, finely shredded
1 Tbsp + 1 tsp sunflower seeds
1/8 tsp ground cinnamon
a pinch fine grain sea salt
1/3 teaspoon baking powder
1/3 cup chocolate chip, more or less as you wish







How to:
Preheat oven to 350 F. Rack in the to third.

In a large bowl, combine -- mashed banana + vanilla extract + olive oil + applesauce -- set aside.

In another bowl, whisk together -- oat + coconut flour + shredded coconut + sunflower seeds + cinnamon + salt + baking powder --

Add dry ingredients to wet ingredients. Stir until combined.

Fold in -- chocolate chips --

With a small ice cream scoop, scoop the dough onto a parchment lined baking sheet, an inch apart.

Bake as long as you want, until nice golden brown, about 20 minutes. Depends on the size of cookies.

Nutrition Info:    Makes 18 cookies (1 Tablespoon-size)
44 calories - 2 g fat - 1 g protein - 3 g sugar

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Banana Coconut Chocolate Chip Cookies 

2 medium bananas, mashed

1/4 cup (60 ml) canola oil (I used organic sunflower oil)

1/4 cup (60 ml) pure maple syrup

1/2 tsp (2.5 ml) pure vanilla extract

1 cup (240 ml) old-fashioned rolled oats (not instant)

2/3 cup (160 ml) brown rice flour

1/4 tsp (1 ml) baking soda

1/2 cup (120 ml) shredded unsweetened coconut

pinch fine sea salt

1/4 cup (60 ml) semi sweet chocolate chips

((my experience))  

OIL: half applesauce, half coconut oil

SWEETENER: 3 Tbsp. maple syrup  

FLOUR: half protein powder, half gf flour 

COCONUT: 1/3 cup unsweetened

Preheat oven to 350F (180C).

In a medium bowl, combine bananas, oil, syrup, and vanilla. In a separate medium bowl, combine oats, flour, baking soda, coconut and salt. Add the banana mixture to the dry ingredients and blend until just combined (do not overmix). Fold in the chocolate chips.

Line a cookie sheet with parchment paper and drop batter by heaping teaspoons onto the sheet [she doesn't specify how far apart; I'd say about one inch or 2.5 cm]. There is no need to roll, flatten or shape the mounds [here's where I had trouble: I would actually flatten them slightly next time.] Place in oven and bake 14 minutes or until lightly browned. Remove from oven and place directly n a wire rack to cool. Makes 1-1/2 dozen cookies.

Gluten Free Banana Protein Pancakes

2 small bananas
2 eggs
3-4 tablespoons oat flour
3 tablespoons of protein powder
1 tablespoon (or more) Coconut Milk (Can use water, milk, or almond milk)
1 teaspoon cinnamon
1 teaspoon vanilla extract


Add all ingredients to a food processor and blend.
 Check consistency, depending on the flour you use, you may need a little more liquid. Add in a tablespoon at a time.

Heat a pan with oil or butter. I used coconut oil, it is a high heat oil and it imparts a sweet nutty flavor that I like.

Let the pan get hot, then add your batter. Turn down the heat to medium to medium low.
 The key here is slow and low. Cook on this side for about 7-10 minutes.

http://noonetrustsaskinnychef.wordpress.com/2012/08/31/gluten-free-banana-protein-pancakes/

Quinoa Pizza Bites

Makes ~40 bites

2 cups cooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping

1. Preheat oven to 350 degrees.
2. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
4. Bake for 15-20 minutes.


find it here!

Nutritional Information for 5 bites per My Fitness Pal: Calories - 175, Fat - 10g, Protein - 9g, Fiber - 2g, Calcium - 10mg, Carbs - 12g

Spicy Lentils with Sweet Potatoes and Kale

Ingredients:

1/2 cup green lentils
1/2 large carrot, peeled and small diced
1/4 cup small diced onion
1 tsp garlic,
1 stalk celery, small diced
1 bunch lacinato kale, chopped
1 bay leaf
2 sprigs fresh rosemary
1 serrano pepper
1/4 tsp sea salt (or, to taste)
1 sweet potato, peeled and chopped into small 1/4-1/2" cubes
2 tsp cooking oil
2 cups vegetable (or chicken) stock


Directions:

Heat the oil in a medium sized pot. Once hot, add the onion, celery, carrot and sweet potato and cook for about six minutes, until softened. Add the garlic and kale and continue cooking until kale wilts.


Add the lentils, bay leaf, rosemary sprigs, serrano pepper and stock. Bring to a boil, then reduce heat and simmer for about 30 minutes until lentils are tender and have absorbed most of the liquid.

Season with salt to taste and remove the bay leave, chile pepper and rosemary sprigs before serving. Serve with crusty bread.

find it here!

Manchurian Roasted Cauliflower

adapted from Cinnamon Spice

Roasted cauliflower tossed in a spicy, savory tomato sauce.* might be great with some white beans or shredded chicken!

Ingredients
1 big head fresh cauliflower
olive oil
coarse sea or kosher salt and fresh black pepper
1 onion, finely chopped
1 (15 ounce) can petite diced tomatoes
1 tablespoon red wine vinegar
1 tablespoon balsamic or white wine vinegar
3 teaspoons sugar
4 large cloves of garlic, minced
1/2 teaspoon chile powder
3 scallions, chopped, for garnish




Instructions:
Preheat oven to 400 degrees F. 

Break or cut the cauliflower into florets that are fairly even in size. 

Place on a large baking sheet and drizzle with 2 tablespoons olive oil, 1 teaspoon coarse salt and lots of black pepper. 

Use your hands to massage the oil into the florets then arrange in a single layer. Roast until fork tender.

Meanwhile in a large skillet, throw in a tablespoon or 2 of oil & saute garlic for a minute or two - just until fragrant - not browned. Add the onion over medium-low heat, saute until soft. 

Add the tomatoes, juice included along with both vinegars, the sugar and a couple pinches of salt. 

Bring to a boil, then simmer for 20-25 minutes. You can puree it smooth if you like or lightly smash it with a potato masher leaving it a little chunky.

Turn the heat up to medium, stir in chile powder and season well with salt and pepper to taste.

Add the florets and toss well until they are completely coated. 

Garnish with scallions. Serve immediately.

Coconut Chocolate Chip Bars

1/2 c. creamy almond butter
1 egg
1 tsp. vanilla
2 tbsp. honey
1/2 c. unsweetened, shredded coconut
1/4 tsp. sea salt
1/4 tsp. baking soda
1/2 c. chocolate chips (I broke apart a dark chocolate bar)


Preheat the oven to 350 degrees.
Combine all the ingredients into a bowl and mix well.
Spread into a greased 8×8 baking pan and cook for 20-25 minutes
                  (check with a toothpick to come clean.)

from My Trainer Paige

Mango and Black Bean Quinoa Salad

*Note: The recipe calls for cooked quinoa. I used about 3/4 cup dry quinoa and cooked it in chicken broth to get the 2 cups cooked (I measured out the two cups cooked and had a bit leftover in the pot).

*Serves 4-6

INGREDIENTS:
2 cups cooked quinoa, cooked in vegetable or chicken broth, at room temperature or chilled
1 (15-ounce) can black beans, drained and rinsed
1 medium mango, peeled and diced
1 red bell pepper, diced
4 green onions, white and green parts thinly sliced
1/2 cup chopped fresh cilantro
4 tablespoon red wine vinegar
3 tablespoons extra virgin olive oil
1-2 tablespoons fresh lime juice
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

DIRECTIONS:
Place the cooked quinoa in a large bowl.

Add mango, red pepper, green onion, black beans, and cilantro.
In a small bowl combine vinegar, olive oil, and lime juice. 

Whisk until the dressing is smooth and pour on top of salad.

Toss to combine and add salt and pepper (add more to taste if desired). 

Chill the salad for at least one hour before serving.

from Mel's Kitchen

Brussels Sprouts Hash with Eggs

12 ounces Brussels sprouts
2 ounces thick-sliced bacon or pancetta
2 cloves garlic, minced
2 shallots, minced
1 1/2 tablespoons apple cider vinegar
1 tablespoon butter
3 large eggs
kosher salt
cracked black pepper

Thinly slice Brussels sprouts. Set aside. In a medium to large skillet over medium heat, cook bacon or pancetta until crisp. Remove from pan.

To the bacon grease add the garlic and shallots and cook for 30 seconds before adding in the Brussels sprouts. Stir in the apple cider vinegar. Sauté for 5 minutes until sprouts are tender. Add the bacon back in, and stir to combine and cook until sprouts start to brown on the edges, another 3-5 minutes. 

Create a slight well in the center of the pan. Add the butter if desired. Crack the eggs directly in the center and cook until the eggs are cooked through as desired. Remove from heat and serve immediately.

found it here

STUFT Mama dips

Peanutty Chia Pumpkin Dip       (serves one)

1/4 cup canned pumpkin
1 tablespoon chia
2 tablespoon PB2
1- 2 tablespoons granulated sugar substitute or regular sugar
splash vanilla (optional)
pinch of baking powder (optional)

from the Mama herself

100 calorie snacks

Baked Apple
Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff. But for a simple low-cal version, core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).

Mexican Potato
There’s always the option to bake a potato, but for a quick snack version turn to the microwave. Pierce a medium potato (about the size of a computer mouse) a few times with a fork, and microwave on high for about five minutes or until soft (you should be able to pierece with a knife and remove without any resistance). Top ½ of the potato with 1 tablespoon of salsa and 1 tablespoon of plain Greek yogurt (a great stand in for sour cream). Save the other half in the fridge for another snack!

Apples and Cheese
Pair a Laughing Cow Mini Babybel Light cheese wheel with half of a baseball-sized apple, sliced. The cheese has 6 grams of protein and 20 percent of the daily recommended value of calcium.

Hard Boiled Egg Whites and Mustard
Boil four eggs for 12–15 minutes. Let them cool, de-shell them, slice them in half, and remove the yolks with a spoon. Sprinkle with pepper and dip in 1 tablespoon of mustard. The really yellow kinds of mustard get their color from turmeric, an anti-inflammatory spice. Pro tip: If you add 1 teaspoon ofbaking soda to the water, the eggs will be a cinch to peel!

Pumpkin Yogurt
Combine ½ cup of nonfat plain Greek Yogurt with ¼ cup of pumpkin puree. Sweeten with stevia, ¼ teaspoon vanilla extract, and a pumpkin pie spice blend (or cinnamon). Pumpkin is a low fat way to increase this snack’s fiber and flavor profile.

Cukes and Cream Cheese
Cut one medium cucumber into long strips. Combine 2 tablespoons of diced roasted red pepper, 2 tablespoons of low-fat cream cheese, and ¼ teaspoon of cracked pepper. Spread the cream cheese mixture onto the strips. Cucumbers are made up mostly of water, which makes them a healthy low-calorie dipper.

Broccoli and Tzatziki Sauce
Whip up a quick tzatziki-like sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon of minced cucumber. Dip six florets into the sauce. The healthy bonus here is that eating broccoli raw may help maintain the green veggie’s cancer-fighting nutrients.

from greatist.com

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Cottage Cheese CinnApple Bowl

180 calories, 0.5g fat

Fat-free cottage cheese with a chopped Fuji apple (yum... and full of fiber!), a no-calorie sweetener packet, some cinnamon, and a drop of vanilla extract. * Stick with 1/2 cup of the cottage cheese, and you'll have a HUGE bowl of sweet 'n salty goodness with very impressive stats -- 5g fiber + 13.5g protein = a full stomach and happy taste buds!

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30 Protein-Packed Small Meal Ideas under 250 calories

Greek Yogurt Taco Dip

by Taralynn

This afternoon I had a craving for chip n dip so I decided to eat something much more healthier! I

- chopped up an orange bell pepper

(& made a yummy 40 calorie dipping sauce with)

- 2 tbsps of plain geek yogurt and

- 1 tsp of taco seasoning

Dark Chocolate Coconut PB2 Protein Yogurt

from the Undressed Skeleton

Ingredients:

1 Tbsp Whey Protein
6 oz Plain Greek Yogurt
1/2 Tbsp Dark Chocolate Chunks
1 Tsp Organic Cocoa Powder
1 Tbsp PB2 Powdered Peanut Butter
1 Tsp Raw Unsweetened Coconut
Add all ingredients to a mixing bowl, or to the container of yogurt.

You can put the yogurt back into the container and freeze for a Fro-Yo treat!

Nutrition:

 198 calories, 45g Protein, 4g Fat, 15g Sugar, 22g Carbs, 1g Fiber

STUFT MAMA'S Grain Free Microwave English Muffin

makes one muffin

10 grams almond flour (about 1 1/2 tablespoons)
14 grams coconut flour (2 tablespoons)
1 teaspoon melted light butter or margarine
1 egg (or 2 egg whites)
pinch of salt
1/4 teaspoon baking powder
2-3 tablespoons water

for the middle:butter spray or light butter spread
garlic salt
garlic
nutritional yeast or parmesan cheese
Italian seasoning (optional)

Directions:
Mix all ingredients together in small bowl.
Pour half of the mixture in a microwave safe bowl sprayed with nonstick spray.
Spray the top with butter spray and sprinkle garlic, garlic salt, nutritional yeast (or parmesan cheese).
Cover with the other half of the mixture.
Microwave for 2 – 2 1/2 minutes.
Lightly toast in toaster oven. (optional)

STUFT MAMA DESSERTS

New and Improved Dark Chocolate Microwave Muffin

(It’s a combination of the chocolate microwave muffin and Mama’s healthy apple microwave muffin.)

1/4 cup pumpkin
1/2 cup egg whites (or egg substitute)
1/4 cup water
2 tablespoons coconut flour
2 tablespoons dark cocoa powder
2 sweetener packets (I used Stevia)
splash of almond extract
1/2 teaspoon baking powder

* Mix everything together. Pour in a mug sprayed with cooking spray. Microwave for about 5 minutes.

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The Original Protein Cookie Dough

1/4 cup oats (20 grams)
1/3 cup brown rice cereal (10 grams)
2 tablespoons PB2 (12 grams)
1 scoop vanilla protein powder (10 grams)
1 tablespoon peanut butter (or other nut butter)
2 tablespoons unsweetened applesauce

Directions:

Mix all ingredients together until combined.
Roll into a ball or press into a dish.
Refrigerate (or eat straight from the bowl).

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Fudgy STUFT Protein Cookie Dough 
1/2 cup pumpkin
1/2 scoop protein powder (10-15 grams)
2 tablespoons PB2 (12 grams) *substitutions below
2 tablespoons cocoa powder (I use my favorite cocoa powder)
2 sweetener servings (I used 8 drops of vanilla stevia and a packet of Splenda)
splash of vanilla
1/4 cup oats
1/2 cup brown rice cereal

Directions:
Mix all ingredients in a bowl except for brown rice cereal.
Stir in brown rice cereal.
Eat straight from the bowl, or if you can wait, cover and chill in refrigerator for at least 30 minutes.

___



  Pumped Up Protein Pumpkin Cookie Dough

1/2 c. canned pumpkin

1 scoop (20-25g) protein powder (or sub out half for PB2)

cinnamon (optional: pumpkin pie spice)

splash of vanilla

1 packet Stevia

1/4 cup oats

1/2 cup crispy brown rice cereal (Erewhon)

Directions:

Mix it all up, carefully.  It should be a gooey consistency.

Pop it in the freezer for a few minutes to make it more of an ice cream texture, or eat it straight out of the bowl!

options: add a little peanut butter, prepared PB2 or other nut butter.

               chocolate chips

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Three Ingredient Dark Chocolate Peanut Buttery Fudge  (about 130 calories)

1/2 ripe banana, fresh or frozen (Thaw a little if frozen)
2 tablespoons PB2 (12 grams)
2 tablespoons dark chocolate cocoa powder (10 grams)

Directions:
Mix the ingredients together with a fork or in a Magic Bullet.
Pour into a bowl or dish.

Refrigerate or freeze. (If you can wait that long, if not, eat as is).
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Lighter Almond Chocolate Fudge

1/2 ripe banana
2 tablespoons unsweetened applesauce
1 tablespoon almond butter
1 tablespoon coconut butter
2 tablespoons of cocoa powder
pinch of salt
Splenda packet

This version did the trick although the other two versions were better. I liked that I could eat the whole thing (which I most definitely did) for about 310 calories and 18 grams of fat. I had to add a little sweetener to it though. It wasn’t as rich and didn’t set as well, but it was still really good.
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The STUFT Protein Cookie

STUFT MAMA BREAKFAST

Mama’s Breakfast STUFTwich

1/2 cup egg substitute or egg whites

sugar free jam

bread of choice

*I microwave the egg whites in a bowl sprayed with cooking spray for 3min. Put them and some sugar free jam on the bread. Then if I have time I put it in the sandwich maker to make it a little crispy

Variations:

(1) adding a little Smart Balance, Splenda and cinnamon to one half 

***

Mama’s Savory Breakfast STUFTwich

- 1 egg and 2-3 additional egg whites

seasoning of choice (I used Bagel Spice, crushed red pepper, ghost chili sea salt, sea salt and trader - Joe’s mixed peppercorns)

- spinach

- hot sauce (I used Scotty B’s)

- Brewer’s Yeast

- 2 slices whole grain bread

Cook the egg and whites with the seasonings and spices. 

Toast the bread. Add all the fixings. Viola.

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STUFT Sweet Potato Breakfast Salad

fresh spinach drizzled with coconut oil

scrambled egg whites with cinnamon (optional sweetener if needed)

roasted sweet potato with low calorie peanut butter frosting (made with PB2), peanut butter andArtisana Cocoa Bliss




1.  I prepped the sweet potato (microwaved for about 6 minutes and then roasted at 375 convection for about 10 to get it crispy).

2.  Then I added the toppings and set it in the freezer for a bit to let it chill and let the peanut butter/cocoa goodness harden up a little. 

3.  I scrambled the egg whites with some cinnamon (from my new jugs) and put them in the fridge to chill a bit also. I wanted my salad cold. 

4.  Then I put it all together on some spinach with coconut oil and some extra cinnamon.

Um yeah.

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 like to top mine with mixed berries or cherries,
 a tablespoon of SunButter and a little sugar free syrup.

Green Eggs and Oats Bowl

40g oats of choice (I like Coach’s Oats)
1- 1.5 cups water or nondairy milk
1/2 cup egg substitute
handful of fresh spinach
cinnamon to taste
sweetener of choice
about 1/2tsp. vanilla or almond extract to taste




Prepare oats on the stove as directed. Adding extra liquid (like the yo-oat bowl) if desired.
Blend together egg substitute and spinach. (I use the Magic Bullet.)
After oatmeal has cooked, add in egg substitute mixture, sweetener, cinnamon and vanilla.
Continue to cook until eggs are cooked thoroughly.
Scoop into cute, festive bowl.

Toasted Coconut Banana Walnut Cookies

adapted from Undressed Skeleton

Ingredients:

1 1/2 (100g) Bananas
Zest of 1 orange
14g Chopped Walnuts
1 Packet Stevia
2 Tbsp Raw Unsweetened Coconut
1/4 Cup Ground Flax
1/4 Cup Coconut Flour
1/2 tsp Vanilla

1 scoop Optimum Nutrition 100% Whey Vanilla Protein Powder
1 Tbsp water

-Preheat oven to 325 degrees.

-Add All ingredients into a mixing bowl.

-Mix together until bananas are mashed and a cookie dough texture is formed. You can use an electric mixer or by hand.

-Spray a baking sheet with cooking spray.

-Place tbsp sized drops onto baking sheet. Press down with a spoon.

-Bake 14-16 minutes.

Nutrition: Makes 14 Cookies
Per Cookie: 48 Calories, 2g Fat, 5g Carbs, 3g Protein, 3g Fiber, 5g Sugar

Healthy Banana Blueberry Muffins

from Yummy Mummy Kitchen

Prep time: 10 minutes
Cook time: 15 minutes

Yield: 12 muffins

Calories per serving: 206
Fat per serving: 7
Ingredients

1/3 cup soft coconut oil (slightly melted)
1/2 cup light brown sugar, lightly packed (sometimes I use raw sugar for these!)
1/4 cup agave syrup
3 ripe bananas, mashed with a fork
2 eggs, beaten
1/2 cup unbleached all-purpose flour (or GF flour)
1/2 cup whole wheat flour (or GF flour)
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups blueberries (fresh or frozen)
1 tablespoon turbinado sugar (optional)Cooking Directions
Preheat oven to 375 degrees F.

In a large bowl, whisk together the coconut oil, light brown sugar, agave, mashed bananas, and eggs.
In a medium bowl, whisk together flours, baking soda and salt.

Stir dry ingredients into wet ingredients using a rubber spatula or wooden spoon. Gently fold in the blueberries.

Spoon batter into prepared muffin tin and sprinkle tops with turbinado sugar. Bake for 15 minutes until a toothpick comes out clean.

Oven-Roasted Cabbage

from Martha

Ingredients
1 tablespoon plus 2 more tablespoons extra-virgin olive oil
1 medium head green cabbage, cut into 1-inch-thick rounds
Coarse salt and ground pepper
1 teaspoon caraway or fennel seeds





Directions

Preheat oven to 400 degrees. 

Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. 

Place 1 medium head green cabbage, cut into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil. 

Season with coarse salt and ground pepper and sprinkle with 1 teaspoon caraway or fennel seeds. 

Roast until cabbage is tender and edges are golden, 40 to 45 minutes.

No-Bake Energy Bites a.k.a. Protein Poppers

Ingredients:

• 1 cup dry oatmeal (the picture is deceiving, but I used rolled oats)
• 1/3 cup coconut flakes
• 1/2 cup nut butter (I used 1/4 cup almond and 1/4 cup peanut butter)
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips (optional, but I didn’t use them this time around)
• 1/3 1/4 cup raw honey (I found 1/3 to be too sweet for my taste)
• 1 tsp vanilla (I was out, so I omitted this)

Directions:

1.   Mix together all the ingredients. It takes a little time and some elbow grease, but you want to make sure everything is mixed together really well. This helps with forming the balls later.

2.   Chill the mixture in the fridge for at least an hour. I’ve found that the longer you chill it, the better the balls bind together.

3.   Roll, roll, roll the mixture into balls about 1-inch in diameter and enjoy!

 Find the original recipe here

In total this recipe has roughly 1661 calories.

Divided by 20 balls that comes to about 83 calories each. 

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I’ve made this recipe several times and omitted coconut and vanilla the first few times because I was out. The most recent time, I had coconut but not chocolate chips. As you can see in the first photo, I got out some dark chocolate. I was going to melt it and dip the balls in, but I ended up eating them before I had a chance.

This recipe makes between 20 and 30 balls, depending on how big you roll them. You can modify this recipe to your liking, but I don’t recommend messing with the honey and nut butter quantities. Those are important in binding everything together.

Substitutions:

Dry ingredients:

• White chocolate or butterscotch chips
• Dried cranberries, raisins, or chopped apricots
• Chopped almonds, pecans, or walnuts
• Sunflower seeds or pine nuts

Wet ingredients:

• Agave nectar for honey
• Sunflower seed or soy nut butter for peanut butter

*Update 8/29/12* Someone has told me that sunflower butter works well, but the mixture ends up a little gooey, so they added extra oats to make them stick together better. Also, I refrigerate them because I like them chilly, but as far as I know, they don’t have to be refrigerated, although they’d probably last a few weeks longer if they were.

Next time, I hope I can resist eating these long enough to try the chocolate-dipped version.

Veggie Italiano Quesadilla

Ingredients

⅓ cans Canned Cannellini (white Kidney) Beans, Drained And Rinsed
¼ teaspoons Italian Seasoning
1 whole La Tortilla Factory Smart & Delicious Low Carb/High Fiber Large Tortilla
1 wedge The Laughing Cow NEW! Light Mozzarella, Sun-Dried Tomato & Basil Cheese
¼ cups Sliced Zucchini
¼ cups Sliced Red Bell Pepper
¼ cups Chopped Onion
1 piece Mini Babybel Light Cheese, Chopped

Preparation

Place beans in a blender or food processor with 1 tbsp. water and blend until mostly smooth. (Or place beans in a bowl with 1 tbsp. water and mash with a fork.) Add Italian seasoning and mix well.

Lay tortilla flat and spread half of the upward-facing side with bean mixture. Spread cheese wedge on the other half and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add veggies and, stirring occasionally, cook until softened, about 4 – 5 minutes. Transfer veggies to the side of the tortilla spread with the cheese wedge.

Top veggies evenly with chopped Babybel cheese. Fold bean-covered side of the tortilla over the other side and press gently to seal, forming the quesadilla.

Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Place quesadilla in the skillet and cook for about 2 minutes per side, until the outside is toasty and the inside is hot.

Cut into triangles and, if you like, top or serve with marinara sauce or sour cream. Now eat!

Found it here!

The Ultimate Guide To Nuts

http://greatist.com/health/types-of-nut-infographic