Health Food

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

Upside Down Apricot and Plum Pancake

Ingredients

• 2 tablespoons honey
• 5 tablespoons coconut oil
• 8 apricots
• 3 plums
• 3 eggs
• 2 cups ground almonds
• 2 teaspoons cinnamon
• 1/3 cup water
• 1/3 cup vanilla soymilk

Directions

In a heatproof (one which can be used in the oven too) head the 2 tbsp honey and 1 tbsp coconut oil until melted and mixed. Place the washed and sliced fruits extremely close or overlapping each other. Sprinkle with cinnamon. Cook it on low heat, covered with a lid until the fruits are completely cooked. Then remove the lid and cook it on medium heat until the juicy under the fruits begin to caramelize. Watch carefully. Cook it until it has only very small amount of liquid under the fruits.For the batter, mix the eggs, cinnamon and coconut oil, then add the soymilk and water, and at last add the ground almonds. Removed from the stove, pour the batter over the fruits slowly, evenly and carefully not to move the fruits too much. Cook it on 175°C/347F for about 25 minutes or until the edges are reddish-brownish. 
Now, leave it for a little while to cool, but I suggest to consume it while it’s still warm, since by time the batter is going to act as a sponge absorbing the juice of the fruits, while if you consume it right away, the batter is going to be a little crispy on the outside, tender in the inside and the juice of the fruits is going to flow down on it. It is just perfect that way. Now, to place it on a tray, move the tray upside-down and hold it tightly to the tray with the upside-down cake, and with a sudden move, move it upside-down. When done, move the tray (while upside-down) :) a little up and down (just a little!) so that it will come out nice and perfectly.  

Nutritional Information (serves 12): 190 calories, 15g fat, 41mg cholesterol, 18mg sodium, 9.2g total carbs, 2.5g fiber, 7.6g sugars, 5g protein

Sugar-Free Pumpkin Cookies

Ingredients

• 2 cups pecans, toasted
• 1/2 cup rolled oats
• 1 cup whole wheat pastry flour
• 1 teaspoon baking soda
• 1/2 teaspoon sea salt
• 1 teaspoon ground cardamom
• 1/4 teaspoon ground nutmeg
• 3/4 cup pureed pumpkin or canned pumpkin
• 1 tablespoon orange zest
• 3/4 cup fresh orange juice
• 2 teaspoons vanilla extract
• 1 cup chopped pitted dates
• 4 tablespoons honey

Directions

1. Take a baking sheet and roast your pecans for about 10 minutes, watching them carefully so they do not burn. you can also do this on a stove in a wok. or you can buy Toasted Pecans in the first place.
2. Preheat oven to 375°F. Line two baking sheets with parchment paper. Put pecans and oats in the bowl of a food processor. Pulse until a fine meal forms, about 25 times. Add flour, baking soda, salt, cardamom and nutmeg to the ground meal and pulse another 20 times to combine all the ingredients. Transfer to a large mixing bowl.
3. Add pumpkin, orange zest, orange juice, honey, vanilla extract and dates to the food processor. Blend until a smooth puree forms, scraping the sides down occasionally, about 1 minute.
4. Make a well in the center of the dry ingredients. Scrape the pumpkin mixture into the well and fold all the ingredients together with a large spatula.
5. Scoop about 2 tablespoons of batter onto the prepared baking sheets, spacing them about 1 1/2 inches apart. Flatten the batter slightly. Bake 20 minutes, until the bottoms are just browned. Remove to a cooling rack and cool slightly before serving. Store in an airtight container.

Nutritional Information (makes 20 cookies; 1 serving 1 cookie): 175 calories, 7.5g fat, 0mg cholesterol, 87.8mg sodium, 24.4g total carbs, 4g fiber, 12.8g sugars, 3g protein

Note: Health Benefits of pumpkin, honey, cardamom, cinnamon, dates, and pecans

Spaghetti Squash with Apples and Toasted Pecans

Meatless Monday Yay!

Ingredients

• 1 (3lb) Spaghetti Squash
• 4 tablespoons extra virgin olive oil
• 1 tablespoon + 1 teaspoon apple cider vinegar (Re: Benefits of Apple Cider Vinegar)
• 1/4 teaspoon kosher salt
• 2 medium gala apples, cut into 1/2” cubes
• 1/2 cup pecans, roughly chopped and toasted
• 3 green onions (white and green parts), thinly sliced

Directions

1. Using a large, sharp knife, pierce a spaghetti squash in several places. Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
2. Before handling, let the squash stand for 10 minutes. Cut it in half lengthwise and scrape out the seeds and fibers. Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl. Cover and chill.
3. In a small bowl, whisk together olive oil, vinegar and salt. Pour into the spaghetti squash and toss.
4. Add pecans, apples, and most of green onions, and stir well.
5. Serve and garnish with remaining green onions.

Nutritional Information (serves 4 as a meal, 8 as a sides dish)

Eating this as a meal (serves 4): 380 calories, 25.2g fat, 0mg cholesterol, 205.5mg sodium, 43g total carbs, 10.9g fiber, 22.4g sugars, 14.2g protein

Eating this as a side dish or snack (serves 8): 190 calories, 12.6g fat, 0mg cholesterol, 102.75mg sodium, 21.52g total carbs, 5.45g fiber, 11.2g sugars, 7.1g protein

Note: In both cases the high fat content is mostly mono-unsaturated fats from the extra virgin olive oil which means it good for you.

Cottage Cheese Barley Biscuits

Ingredients

• 3/4 cup barley
• 3/4 cup low-fat cottage cheese
• 1 medium carrot
• 1 medium zucchini
• 1 medium egg, lightly beaten
• 1/3 cup grated low-sodium parmesan cheese
• salt and pepper, to taste

Directions

1. Cook barley in a boiling pot of lightly salted water until tender. Drain well and transfer to large bowl, let cool. wash and then trim carrot and zucchini and grate them fairly finely.
2. Heat oven to 350 degrees F. Mix cottage cheese, grated vegetables, and parmesan into barley. Add the egg, season with salt and pepper to taste, toss to combine. Line a baking sheet with parchment paper.
3. Using a cookie cutter or a pastry ring, shape the biscuits, arrange on prepared baking sheet and lightly drizzle with extra virgin olive oil. Bake about 20 minutes.  Let them cool. Serve warm

Nutritional Information (serves 4): 217 calories, 4.5g fat, 50mg cholesterol, 211mg sodium, 33.8g total carbs, 6.8g fiber, 3g sugars, 11.6g protein

Note:                                      ^                                 ^

this is such a versatile recipe; you can eat it practically anytime of the day.

-Eat This, Not That Supermarket Survival Guide

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…

Better’n Peanut Butter Product Review:

I love peanut butter so much more than I will proudly admit, yes I know it has 180 calories per 2 tablespoons, yes I know it has a lot of fat, but it’s just so dang good and salty yet sweet so when my friend bought me this better’n peanut butter I was a excited but hesitant because my friend said it didn’t taste very much like peanut butter but with 85% less fat and 40% less calories I was willing to not love it at first, and I didn’t. the taste was kind of off but the amount of fat and calories saved for my favorite indulgence made it taste better some how. I figured buy this every once in a while and use it in recipes that don’t need a distinct peanut butter taste and I can cut calories quick, especially with desserts and my favorite lunch, PB&J. They have a low-sodium version too, yippee oh yeah baby another bonus. They make an original creamy peanut butter (which is the one I tried), a chocolateone (I can imagine taste a little like nutella), Banana (do you hear angels singing? Am I in heaven or is there really a healthy banana peanut butter on the market), and a low sodium version of their original creamy peanut butter which I’m ready to keep in replace of my All Natural Jiff which is just peanuts, salt, and sugar.

Average Number of Calories: 100 calories per 2 tablespoons

Average Price of Jar of Peanut Butter: $5.13 (worth it)

Diet and Allergy information: All products contain peanuts and all products are vegan.

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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

Popcorn Snack Mix

Ingredients

• 5 cups air-popped popcorn
• 3/4 cup craisins
• 3/4 cup dried apricot, diced
• 3/4 cup Nutri-grain cereal
• 3/4 cup dried papaya, diced

Directions

1. Combine all ingredients and serve.

Nutritional Information (makes eight 1 cup servings): 100 calories, 0g fat, 0mg cholesterol, 4mg sodium, 25g total carbs, 2.5g fiber, 16g sugars, 1.6g protein

Healthy Breakfast Bars

Ingredients

• 4 cups old-fashioned oats
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1 tablespoon ground cinnamon
• 1/2 cup raisins
• 1/2 cup semi-sweet chocolate chips
• 3/4 cup finely chopped walnuts, toasted
• 2 eggs, beaten
• 1 (7.5 oz) can pumpkin
• 1 cup milk
• 1-1/2 cups brown sugar, sifted
• 1 tablespoon vanilla
• 1/4 cup apple juice

Directions

1. grease a 9”x13” pan. Preheat oven to 325 degrees. combine apple juice, vanilla, and raisins in a microwave safe bowl, heat in microwave for 1-1/2 minutes. Soak till plump (about 30 minutes). Don’t drain.
2. Combine oats, baking powder, salt, cinnamon, chocolate chips, and walnuts in a large bowl, stir well.
3. Combine beaten eggs, canned pumpkin, milk, brown sugar, and vanilla; whisk thoroughly for a lump-free mixture.
4. Combine both mixtures with undrained raisins and stir well.
5. Pour into greased pan and bake for 30 minutes. Cool completely and cut pan into 25 squares

Tip: Individually rap each bar in plastic wrap and store in freezer for lunches and stuff like that. Also try replacing raisins with any dried fruit.

Nutrition Information(each bar, recipe makes 25): 170 calories, 5g fat, 18mg cholesterol, 154mg sodium, 28g total carbs, 2g fiber, 17g sugars, 4g protein.

Salsa Rice

Ingredients

• 1/2 cup long grain rice
• 1 cup chunky salsa
• 1 cup water

Directions

1. In a small saucepan, mix the rice, salsa and water.
2. Bring to a boil, cover the saucepan with a lid and reduce the heat to low.
3. Simmer, stirring a few times, for about 20-25 minutes (until the rice is tender).

Nutrition Information (serves 4): 100 calories, 0g fat, 1g fiber, 2.6g protein