Health Food

Pumpkin Granola

Ingredients

• 1/2 cup rolled or old-fashioned oats
• 2 tablespoons honey
• 2 teaspoons apple juice
• 1/4 teaspoon ground cinnamon
• pinch nutmeg
• pinch salt
• 2 tablespoons pumpkin puree

Directions

1. Mix all ingredients in a small bowl, make sure they’re well incorperated.
2. Place in a baking dish , bake at 300 degrees for 20-25 minutes.

Nutritional Information (serves 2): 178 calories, 1.3g fat, 5mg sodium, 0mg cholesterol, 33.5g carbs, 4g fiber, 22g sugars, 3g protein

Note: Granola burns easily. Nutmeg & Salt not calculated becuase it’s based on individual taste.

Blueberry Muffins

Ingredients

• 1 large egg
• 2 tablespoons fat-free sour cream
• 2 tablespoons low-fat buttermilk
• 1/2 cup oat bran
• 1/3 cup whole wheat flour
• 3/4 teaspoon baking powder
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1-1/2 cups mashed ripe bananas (3 medium)
• 2 tablespoons brown sugar
• 1/2 cup blueberries, fresh or frozen, unsweetened
• 1/2 teaspoon grated orange zest (optional)

Directions

1. Heat oven to 375º. Coat a standard muffin pan with cooking spray.
2. Whisk egg, sour cream and buttermilk in a bowl. Mix oat bran, flour, baking soda, baking powder and salt in a second bowl. Combine banana and sugar in a third bowl. Stir in buttermilk mixture. Sprinkle in flour mixture and stir gently. Fold in blueberries and zest, if desired.
3. Fill muffin cups 3/4 full with batter. Bake until an inserted toothpick comes out clean, 15 to 20 minutes.

Nutrition Information (per muffin; recipe makes 6): 130 calories, 1.8g fat, 29g carbs, 3.8g fiber, 4.4g protein

Dried apples

Cut one apple (any kind depending on taste and availability) in half and spoon out the seeds. Slice into 1/4-inch thick round slices. Lay on a greased baking sheet and bake at 200 degrees F until dry, 2 to 3 hours.

Note: Sprinkle with cinnamon sugar for extra flavor.

An apple a day just might help keep the doctor away thanks to an apple being rich in the flavonoid quercetin, which as been linked to better heart health plus the soluble fiber in each one helps keep cholesterol in check.

Nutrition Information (serves 1): 95 calories, 0.5g fat, omg cholesterol, 2mg sodium, 25.1g total carbs, 4.4g fiber, 19g sugars, 0.5g protein

Brussels Sprouts & Rice Casserole

Super easy and super yummy, oh and I almost forgot super-duper healthy. Yay for staying healthy this winter.

Ingredients

• 1 (10oz) package frozen Brussels sprouts
• 1/4 cup water
• 1 tbs margarine
• 2 tbs all-purpose flour
• 1-1/2 cups low-fat milk
• 1/4 tsp salt
• 1/8 tsp pepper
• 1 cup cooked long-grain brown rice
• 1 oz thinly sliced prosciutto or ham, cut into thin strips
• 1/4 cup fresh breadcrumbs
• 2 tbs grated Parmesan cheese

Directions

1. Preheat oven to 375°.
2. Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
3. Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
4. Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

Nutritional Information (serves 6; 1/2 cup servings each): 133 calories, 4g fat, 7mg cholesterol, 280mg sodium, 18.5g total carbs, 2.6g fiber, 6.6g protein

10 Things I bet You Didn’t Know About Cinnamon

Cinnamon is not only one of the world’s most common spices, but also has various health benefits, here just 10 to name a few.

1. 1/2 teaspoon per day may lower LDL (bad) cholesterol
2. Cinnamon may lower blood sugar, making it beneficial for people with diabetes
3. In some studies, cinnamon has been shown to stop yeast infections
4. It may help reduce the proliferation of leukemia and lymphoma cancer cells
5. It has an anti-clotting effect on blood
6. When combined with honey, taken every morning before breakfast, people have had significant arthritis relief after one week
7. Inhibits bacterial growth and food spoilage
8. Cinnamon Can boost cognitive function and memory
9. It’s a great source for manganese, fiber, iron, and calcium

photo belongs to: FotoosVanRobin on Flickr

Whole-Wheat Apple Pancakes

Ingredients

• 1 Cup low-fat Buttermilk
• 3/4 cup nonfat milk
• 2 large eggs
• 1 tablespoon honey
• 1 medium golden delicious apple, diced
• 3/4 cup all-purpose flour
• 3/4 cup whole wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt

Directions

Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes.

In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined.

Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest.

Place 2 pancakes on each plate. Drizzle with the syrup.

Nutritional Information (serves 6): 230 calories, 3g fat, 75mg cholesterol, 290mg sodium, 46g total carbs, 3g fiber, 8g protein

Cranberry Sauce made with Fresh Cranberries

Ingredients

• 3 cups fresh cranberries
• 1/3 cup granulated sugar
• 1/3 cup no calorie sweetener
• 1 tablespoon orange zest
• 1/2 cup fresh orange juice

Directions

1. 1. In a medium saucepan, put all of the ingredient and bring to a boil.
   2. When it reaches a boil, put the heat down and let it simmer for 10 to 15 minutes or until all the cranberries have popped completely.
   3. If you don’t think it’s sugary enough, add a bit of sugar, to your liking.
   4. Enjoy!

   Nutritional Info (serves 5): 100 calories, 0.15g fat, 0mg cholesterol, 1.4g sodium, 24.18g total carbs, 2.8g fiber, 0.42g protein

   Make this instead of the canned cranberry jelly or sauce and you’ll save yourself some calories and sugar on thanksgiving. Happy almost thanksgiving!

Healthy Coleslaw and How to Reap it’s Benefits

Ingredients

• 3 tablespoons reduced-fat mayonnaise
• 3 tablespoons non-fat plain yogurt
• 1 tablespoon dijon mustard
• 2 teaspoons cider vinegar
• 1 teaspoon sugar
• 1/2 teaspoon caraway seed, or celery seed
• salt & pepper, to taste
• 2 cups shredded red cabbage
• 2 cups shredded green cabbage
• 1 cup grated carrots (about 2 medium carrots)

Directions

1. Combine mayonnaise, yogurt, mustard, vinegar and sugar in a large bowl. Add caraway seed (or celery seed), if using. Season with salt and pepper. Add cabbage and carrots and toss well.

Nutritional Information (six 3/4 cup servings): 50 calories, 2g fat, 2mg cholesterol, 153mg sodium, 7g total carbs, 2g fiber, 1g protein

A healthier version of this staple of a dish can actually be a tasty and simple way to include veggies in the diet. Since most of the dish is cabbage, it can be low-calorie and rich in vitamins. And not just any vitamins. Large percentages of K, A, C, and E Vitamins can all be found in a single serving of cabbage. Plus it contains vitamin B9, sulfur, calcium, potassium, and iron. Carrots are another healthy addition to this dish. Carrots can be a major source of carotene, that’s why it’s good for the eyes. Plus, carrots are rich in vitamins like A, K, C, and E. Not only that but they also contain alot of B vitamins especially B6 & B9, minerals such as potassium, calcium, magnesium, and phosphorus are included too.

Now, you know coleslaw contains veggies and all that comes with that but usually coleslaw contains high amounts of fat so by reducing the fat you’re getting tons of vitamins and minerals plus it’s tasty too.

Acne-Causing Foods?

Yup I said it, and the natural way to get rid of acne is to stop eating or at least limit some of these foods. But, first I want to say that yes avoiding things do work and I know because I avoid milk (as a vegan) and have completely clear skin except for the occasional break-out like every other human being. First of all, you know eating healthy involves avoiding or reducing your intake of oily, greasy fatty foods. BUT, dairy and sweets can also cause acne as well as spicy foods.

Foods like…

• Sodas (even diet sodas because of the artificial sweeteners)
• desserts (too many sweets can cause acne)
• candies
• fast food (anything greasy, oily, and fattening is gonna be bad for optimal health)
• Dairy Products (such as Ice Cream & Processed cheeses)
• large amounts of red meat
• Some artificial sweeteners (not natural ones like stevia or truvia)
• Refined Carbs (such as white bread and pasta)

‘I understand fast food and sweets… but dairy and meat?’

Well According to Bob Dorris, Doctor of Oriental Medicine & Chairman of the advisory board at the Florida Institute of Traditional Chinese Medicine says that in oriental medicine “the redness and inflammation seen with acne is called heat, the puss is called damp, so you have to stay away from the foods that cause this ‘Heat’ and ‘damp’.” So that means that dairy and extensive amounts of animal protein can cause this ‘heat’ and ‘damp’ or simply said, pimples.

“Problem is, although these are major culprits, there are hundreds of other foods that cause ‘heat’.” says Dorris. He recommends focusing on what to eat instead of what not to eat. “My patients follow the Chinese Dietary Principles. This can bring your internal environment gradually back into harmony, correct hormonal imbalances, and clear the ‘heat’ and ‘damp’.”

SO… here’s a link to The Best Diet for Acne and here’s a link on foods to avoid

Coffee Frappucino

Ingredients

1 cup unsweetened almond milk (use the make it yourself almond milk I posted earlier)

1 teaspoon instant coffee

2 packets of stevia

4-5 ice cubes

1/2 teaspoon pure vanilla

Directions

1. Blend until it becomes the frothy, cold goodness it’s supposed to.

Nutritional Information (serves1): 46 calories, 3g fat, 180mg sodium, 2g total carbs, 1g fiber, 1g protein