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

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.

Made Over Meals: Food Network’s Decadent Chocolate Bundt Cake

Ingredients

2 cups all-purpose flour

1-1/3 cups sugar

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon cardamom

3/4 teaspoon salt

2/3 cup unsweetened dutch-process cocoa powder

1 teaspoon instant expresso powder

1/2 cup boilin water

1 tablespoon vanilla extract

1 cup low-fat (2%) greek-style yogurt

1/2 cup 1% low-fat milk

1/3 cup canola oil

1 large egg

1 egg white

1/3 cup currants, soaked in hot water for 1 min, drained

1/2 cup (6oz) semisweet chocolate, chopped

confectioners’ sugar for dusting

Directions

1. Preheat the oven to 325 degrees F. Generously spray a 10-inch Bundt pan with cooking spray.
2. Combine the flour, sugar, baking powder, baking soda, cardamom, and salt in a medium bowl. Combine the cocoa and espresso powder in a small bowl. Pour the boiling water over the cocoa mixture, whisking until smooth. Stir in the vanilla.
3. Whisk together the yogurt, milk, oil, egg, and egg white in a large bowl; stir in the cocoa mixture until blended. Gradually add the flour mixture, stirring just until combined. Stir in the currants and chopped chocolate.
4. Pour the batter into the pan. Bake in the center of the oven until a cake tester inserted in the cake comes out clean, about 50 minutes. Cool on a baking rack for 10 minutes, then turn the cake out onto a baking rack to cool completely. Dust generously with confectioners’ sugar just before serving

Nutritional Information (serves 24): 180 calories, 7g fat, 12mg cholesterol, 180mg sodium, 29g total carbs, 1g fiber, 3.5g protein

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

Make Your Own: Chocolate Hazelnut Spread (like nutella but with 150 less calories per serving)

Ingredients

• 2 cups raw hazelnuts
• 1/4 cup unsweetened cocoa powder
• 1/2 cup honey
• 1/2 teaspoon kosher salt
• 2 tablespoons canola oil

Directions

1. Preheat oven to 350-degrees F. Place nuts on a baking sheet and toast for 8  to 10 minutes until warm and fragrant (keep an eye on them to make sure they don’t burn). Remove from oven and set aside to cool for 5 minutes. Transfer nuts to a clean dish towel; gently fold and roll towel over the nuts to remove some of the skins.
2. Place nuts in a food processor and process for 4 to 5 minutes, scraping down the sides of the bowl periodically. It will seem overly dry and chunky at first but continue to process until you have a smooth nut butter. Add cocoa, honey and salt and pulse to combine. With the machine running, gently stream in canola oil. Transfer to a resealable container and store in the fridge for up to one week.

Nutritional Infmormation (per tablespoon): 56 calories, 4g fat, 0mg cholesterol, 14mg sodium, 5g total carbs, 4g sugars, 1g fiber, 1g protein

Meatless Mondays: Swiss Chard and Chickpeas

Ingredients

• 2 Tablespoons Extra Virgin Oilve Oil
• 1/4 cup green onions mixed with 1 glove minced garlic
• 5-6 stalks swiss chard
• 1/2 cup garbanzo beans, drained and rinsed
• 2 teaspoons fresh thyme
• 1/4 cup low-fat feta cheese
• 1 cup cooked brown rice, optional (save 72 calories per serving)

Directions

1. In a medium skillet, heat 1 tablespoon of olive oil and add in the green garlic (see substitution if you can’t find green garlic.)
2. Stir in garbanzo beans and let cook until they begin to brown slightly (4-5 minutes.) From there stir in swiss chard (de-stemmed), thyme, and remaining tablespoon of olive oil. Let chard cook saute until it cooks down.
3. Remove from heat and toss with brown rice and feta. This would also make for a great dish without the brown rice or mixed with any other type of grain.

Nutritional Information (serves 3): 360 calories, 17g fat, 11mg cholesterol, 560mg sodium, 38.3g total carbs, 8.4g fiber, 4g sugars, 16g protein