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.

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

Apples Roasted with Cinnamon and Brown Sugar

Ingredients

• 5 medium apples, peeled and cubed
• 1 cinnamon stick or 1 teaspoon ground cinnamon
• 1/2 vanilla bean or 1/2 teaspoon vanilla extract
• 2 tablespoons coconut oil
• 1 tablespoon brown sugar

Directions

1. Combine all ingredients in an oven-safe pan. Roast Apples for about 50-60 minutes, stirring every 15 minutes or until apples are brown around the edges.

Nutritional Information (makes 2 cups; serving size 1/2 cup): 114 calories, 7g fat, 0mg cholesterol, 1.5mg sodium, 14.175g total carbs, 1.35g fiber, 11.55g sugars, 0.25g protein

If you eat 1/2 cup this with 1/2 cup non-fat vanilla greek-yogurt: 194 calories, 7g fat, 0mg cholesterol, 44.5mg sodium, 23g total carbs, 1.35g fiber, 20.2g sugars, 11g protein

If you eat 1/2 cup this with 1/2 cup granola: 443 calories, 21.9g fat, omg cholesterol, 14.5mg sodium, 46.4g total carbs, 7g fiber, 23.8g sugars, 20g protein

If you eat 1/2 cup this with 1/2 cup fat-free frozen yogurt: 224 calories, 7g fat, 5mg cholesterol, 61.5mg sodium, 46g total carbs, 1.35g fiber, 31.55g sugars, 4.25g protein

If you eat 1/2 cup this with 1/2 cup oatmeal: 178 calories, 8.1g fat, 0mg cholesterol, 54.5mg sodium, 25.3g total carbs, 3.25g fiber, 11.55g sugars, 3g protein

Made-Over Meals: Cinnamon Rolls

Cinnamon Rolls baby! How can you resist a recipe for cinnamon rolls, are you some kind-of freak? No, maybe your a complete health-nut who doesn’t settle for anything other than fiber-loaded bread, protein-packed meats, and nutrient-rich fresh fruits and veggies. That’s Fine, more for me than. But… if you’re the type of healthy eater who loves a good made-over meal that allows you to eat it without feeling guilty, then… I guess I could share just one.

Ingredients

For the Dough:

• 3-1/2 - 4 cups all-purpose flour, divided
• 1 cup whole wheat flour
• 1 pkg active dry yeast, (1 tablespoon)
• 1/2 cup nonfat cottage cheese
• 1 cup + 1 tablespoon skim milk, divided
• 1/3 cup granulated or white sugar
• 2 tablespoons canola oil
• 1/2 teaspoon salt
• 2 large eggs, lightly beaten
• 1 large egg white

For the Filling:

• 1/2 cup packed light brown sugar
• 1/4 cup dark corn syrup
• 1 tablespoon ground cinnamon
• 1/2 cup golden raisins
• 1/4 cup chopped toasted pecans

For the Glaze:

• 1 1/4 cups confectioners’ sugar
• 1-2 tablespoons nonfat milk
• 1 teaspoon corn syrup
• 1/2 teaspoon vanilla extract

Directions

1. To make dough: Combine 1 1/2 cups white flour, whole-wheat flour and yeast in a large mixing bowl. Place cottage cheese in a cheesecloth-lined sieve over a bowl. Gather cheesecloth into a ball and squeeze out moisture from cottage cheese. (You should have about 1/4 cup of solids remaining.)
2. Transfer the cottage-cheese solids to the sieve and press them through the sieve into a small saucepan. Stir in 1 cup milk, granulated sugar, oil and salt; heat, stirring, until warm (120-130°F). Stir into the flour mixture. Add eggs and egg white; beat with an electric mixer on low speed for 30 seconds, scraping the sides of the bowl. Beat on high speed for 3 minutes. Using a wooden spoon (or dough hook of mixer), stir in 2 cups all-purpose flour.
3. Turn the dough onto a lightly floured surface and knead for about 5 minutes, adding enough of the remaining flour to make a soft, smooth dough. (It will be slightly sticky.) Place the dough in a lightly oiled bowl and turn once. Cover with plastic wrap and let rise in a warm place until doubled in bulk, about 1 hour.
4. To make filling and bake rolls: Combine brown sugar, 1/4 cup corn syrup and cinnamon in a small saucepan; heat gently, stirring, until smooth. Set aside to cool.
5. Punch dough down. Turn out onto a lightly floured surface. Cover and let rest for 10 minutes. Roll or pat into a 12-by-18-inch rectangle.
6. Spread the brown-sugar mixture over the dough. Sprinkle with raisins and pecans. Starting at the long edge, roll up jelly-roll fashion. Pinch the edges of dough together along the length of the roll. With a sharp knife, slice the roll into 12 pieces. Coat a 9-by-13-inch baking dish with cooking spray, and place the cinnamon rolls, cut-side up and slightly apart, in the dish. Cover with plastic wrap and let rise in a warm place until nearly doubled, about 45 minutes.
7. Meanwhile, preheat oven to 375°F. Brush rolls with remaining 1 tablespoon milk. Bake until light brown, 25 to 30 minutes. Transfer to a rack and let cool slightly in the pan.
8. To make glaze: Stir together confectioners’ sugar, 1 tablespoon milk, 1 teaspoon corn syrup and vanilla in a small bowl. Add more milk, if necessary, to make a drizzling consistency. Drizzle the glaze over the rolls and serve them warm.

Nutritional Information (makes 12 cinnamon rolls): 364 calories, 6g fat (1g saturated, 3g mono-unsaturated), 36mg cholesterol, 173 mg sodium, 72g total carbs, 9g protein, 3g fiber

Note: 9g protein and 3g fiber? In a cinnamon Roll? Wow! only 364 calories when they’re usually 700+? wow! This protein and fiber rich occasional breakfast treat with actually keep you satisfied until lunch.

Picture Courtesy of Sugarlaws.com

Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes

1. Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice.
2. Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste.
3. Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste.
4. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste.
5. Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
6. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
7. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
8. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
9. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
10. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
11. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
12. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
13. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
14. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
15. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
16. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
17. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
18. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
19. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
20. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.

Find more here…

Low-Carb Protein Pancakes

Ingredients

• 1/2 cup whey protein powder
• 1/4 cup ground flaxseeds
• 3 eggs, beaten
• 2 teaspoons baking powder
• 1/4 cup heavy cream
• 1/2 teaspoon vanilla extract
• 1 teaspoon artifical sweetner

Directions

1. combine dry ingredients in a bowl
2. in another bowl beat eggs, cream, and vanilla together. Then Combine two mixtures.
3. Stir well and let sit for 3 minutes until it begins to bubble and thicken slightly. Using about 1/8 cup, spoot batter onto a hot greased grittle and let cook until bubbles apear on top then flip and cook for about 1 minute. Serve with fruit syrup.

Nutritional Information (serves 2): 290 calories, 24g fat, 319mg cholesterol, 485mg sodium, total carbs 6.5g, 4g fiber, 0.5g sugars, 12.5g protein

TIP: if you don’t like the calorie and fat content then consider the amount of protein and fiber being in one pancake.

Pro-Bar Product Review: Yes, a product review, I know you could just try it for yourself but then I got to thinking why not find products and if they’re healthy, delicious, and guilt-free then you didn’t have to do any work besides buying them. Have Y’all ever heard of Pro-Bars I hadn’t until they we’re advertising them at my local whole foods. Well, dare I say they’re delicious and super healthy. Perfect for on the go, packing in lunches, busy bodies (like myself). I picked up a couple but some other ones looked super fantastic and I’ll make sure to try them. the ones I tried were Nutty Banana Boom, Lemon, Super-food Slam (my favorite), and Rocky Road (ate it for dessert). they have tons of great flavors and can be bought online with all the nutritional information, ingredients, nutrients, Anti-Oxidents, and more. Some Flavors I NEED to try now that I’m obsessed are S’mores, Nutty Marshmallow, Old School PB&J, Koka Moka, Honey Graham, Cherry, Blueberry, and Whole Berry Blast. They have more flavors but I just listed some (yes I will one day try all of them. the average caloric buck to pay was about 160 calories, perfect afternoon snack or even breakfast on the go. All Natural and Vegan too.

Average Number of Calories: about 160 calories

Average Price of each bar: around $1.79

Average price of pack: around $18.48 for 12 probars

diet and alergey Info: all bars are vegan

Stores that sell it: Store Locator

No-Bake Granola Bars

Ingredients

• 2-1/2 cups crispy rice cereal
• 2 cups quick rolled oats
• 1/2 cup raisins
• 1/2 cup firmly packed brown sugar
• 1/2 cup light corn syrup
• 1/2 cup peanut butter
• 1 teaspoon vanilla

Directions

1. In large bowl, combine cereal, rolled oats and raisins; set aside.
2. In small saucepan, combine brown sugar and corn syrup. Bring to a boil, stirring constantly. stir in peanut butter and vanilla; blend until smooth. pour over cereal mixture; mix well.
3. Press into ungreased 13”X9” pan. Cool; cut into 24 bars

Nutritional Information (each bar, recipe makes 24): 115 calories, 3g fat, omg cholesterol, 53mg sodium, 20.5g total carbs, 1g fiber, 9g sugars, 2.5g protein

Peach Mango Smoothie

Ingredients

• 2/3 cup frozen sliced peaches
• 2/3 cup frozen mango pieces (such as dole)
• 2/3 cup peach nectar
• 1 tablespoon honey
• 1 (6 ounce) container peach fat-free yogurt

Directions

1. Place all ingredients in a blender; process 2 minutes or until smooth. Serve immediately.

Nutrition Information (makes two 1 cup servings): 185 calories, 0g fat, 50mg sodium, 2g fiber, 4g protein

Tip: for a lighter smoothie try plain fat-free yogurt so it’s less sugar dense

Mandarin Orange Pancakes for one

Ingredients

• 1 egg white
• salt, to taste
• 1/4 cup aunt jamima whole wheat pancake mix
• 1/4 teaspoon baking soda
• four 1/3oz cups of mandarin orange snack cups

Directions

1. Drain the oranges, reserving the syrup (if you’d like to use it as a topping). Chop the orange segments.
2. Beat the egg white and salt with a wire whisk until stiff peaks form. Add the pancake mix, liquid, and baking soda, and mix until no lumps remain.
3. Drop a quarter of the batter onto a lightly greased griddle or nonstick pan. When the pancake begins to bubble, scatter a quarter of the chopped orange segments over the top; after a few seconds, flip the pancake quickly. Cook a minute more. Repeat with the remaining 3/4 batter.

Nutritional Information (makes 4 pancakes for one person): 200 calories, 1g fat, 775mg sodium, 2g fiber, 13g sugars, 9g protein

Chocolate Oat Bran

Ingredients

• 1 cup oat bran
• 4-12 cups water
• 2 teaspoons cocoa powder
• 2 packets sugar substitute

Directions

1. combine all ingredients in microwave safe bowl. Stir until clumps have dissolved.
2. microwave on high for 4 minutes or until desired consitancy.

Nutritional information (makes 2): 120 calories, 3.5g fat, 13mg sodium, 8g fiber, 1.5g sugars, 8g protein.

Chocolate Cherry Muffins

• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 2/3 can oat bran
• 3 tbsp cocoa powder
• 4 tsp baking powder
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• salt, to taste
• 2 cups sugar free cherry pie filling
• 1 cup applesauce
• 1 cup apple juice
• 2 tbsp sugar-free chocolate chips

Directions

1. preheat oven to 350
2. combine first seven ingredients in a bowl, mix to combine
3. add remaining ingredients, except chocolate chips and stir until just moistened.
4. spoon batter into paper-lined muffin tins. Sprinkle with chocolate chips utop each batter of muffin. bake until toothpick inserted in center comes out clean; about 30 minutes.

Nutrition information (makes 12 muffins): 115 calories, 1g fat, 260mg sodium, 3g fiber, 2g sugars, 3.5g protein