Healthy and delicious recipes
Almond Balls
2 cups creamy raw almond butter
3/4 cup raw honey
3 cups rolled oats (long cooking)
Cinnamon to taste
Mix almond butter and honey together then add oats.
Form into balls and set aside. Pulverize more oats (about 1/4 to 1/2 cup) in a food processor or blender until powdery.
Roll balls in powder.
Roll balls in powder before eating.
Makes 40 balls -about the size of a quarter
Each ball = 103 calories (1/2 bread, 3/4 meat, 1/2 fat).
Healthy Zucchini Bread
1 whole egg
4 egg whites
2 cups organic applesauce
1 1/2 cups organic sugar
2 tsp. vanilla
3 cups white wheat flour
1 tsp. baking soda
4 tsp. cinnamon
1/4 tsp. salt
1/2 cup chopped walnuts
1/2 cup cran-raisons
3 cups zucchini, shredded
Combine first 5 ingredients and mix well. Mix next 4 ingredients together and add to wet mixture. Add remaining ingredients and mix well. Pour into misted (olive oil spray) loaf pans. Bake at 325 degrees for 1 to 1 1/2 hours.
Remember, it does not have to be high fat to taste great!
Each 1 inch slice contains 80 calories and 1 gram of fat... Enjoy!
Healthy Banana Bread
PREP TIME: 15 Min
COOK TIME: 60 Min
READY IN: 1hr 15 Min
SERVINGS: 14 at 120 calories and 1.5 grams of fat per 1 inch slice
INGREDIENTS
* 2 cup white-wheat flour
* 1 1/4 teaspoons baking soda
* pinch of salt
* 1 egg & 2 egg whites (beaten)
* 1cup apple sauce
* 1/2 cup soft brown sugar
* 2 cups of mashed overripe banana
* 1/2 cup vanilla goat or soy yogurt and/or oatmeal (if adding oatmeal take out 1/4 cup of flour)
* 1 teaspoon vanilla
* 1/2 cup chopped walnuts (optional)
* 1/2 teaspoon each cinnamon & sugar (optional for topping)
* 1/2 cup cranberries (optional)
DIRECTIONS
1. Preheat the oven to 350F. spray olive oil mist and flour a loaf pan.
2. Cream together the applesauce and sugar. Add the eggs, vanilla, yogurt and the mashed bananas and mix well.
3. Mix the baking soda, salt and flour. Slowly stir in the flour, adding a little at a time, mixing thoroughly.
4. Pour the mixture into your prepared loaf pan. If the mixture is too stiff to pour you may want to add a little more yogurt and mix well until you reach the desired consistency. Only mix in a little yogurt at a time to avoid making the mixture too runny.
5. (Optional) on top of the loaf pan mixture, sprinkle with cinnamon and sugar.
6. Bake in the center of the oven at 350F for around 1 to 1 1/2 hours depending on oven. Check to see if the loaf is ready by inserting a toothpick into the center of the loaf. It should come out completely clean when ready.
7. Allow to cool in the loaf pan for 12 minutes before placing on a wire rack to cool fully.
Southwestern Omelette
Per Serving: 150 calories, 1 gram of fat
Food Exchanges: 1/2 vegetables and 2.3
Makes 1 Serving
Ingredients:
2 FL OZ Salsa
0.125 CUP Onions-mature-raw-chopped
1 ITEM Peppers - Green Or Red
0.75 CUP Egg Beaters - Egg Substitute
0.125 CUP Ham-extra Lean-5%fat-roast
1.5 OUNCE Cheese, Mozzarella/Cheddar 0-3gr/fat
Instructions:
Spray medium skillet with non-stick vegetable spray, and preheat over medium heat. Pour egg substitute in the skillet and let eggs cook without stirring for about 2 minutes, or until cooked around the edges.
Use spatula to lift the edges or the omelet, and allow the uncooked egg to flow below the cooked portion. Cook for another minute, or, until the eggs are almost set.
Arrange the cheese, then the ham, then peppers and onions over half of the omelet. Fold the other half over the filling, and cook for another minute, or until the cheese is melted.
Slide the omelet onto a plate and top with tomatoes or salsa.
Mexican Lasagna
Per Serving: 350 calories, 3 1/2 grams of fat
Food Exchanges: 1/2 milk and 1 bread and 3 meat and 1/2 fat
Servings: Ingredients make 6 servings
Ingredients:
8 OUNCE Ground Turkey 99% Fat Free
8 OUNCE Fat-free Refried Beans
1 ITEM Seasoning, Taco
6 CUP Noodles, Lasagna, Cooked
1 1/4 CUP Water
10 FL OZ Sauce-picante-canned
1 ITEM Green Onion
5 ITEM Olives, black
2 OUNCE Cheese, Low fat
16 TBSP Sour cream, Fat free, knudsen
Instructions:
Preheat oven to 350 degrees.
Spray a skillet with non-stick spray, crumble turkey, add seasoning packet and 1/4 cup water, cook until no longer pink.
In a bowl, combine cooked turkey and beans. Place three of the lasagna noodles in the bottom of a non-stick baking pan. Spread half the mixture over the noodles. Top with 3 more noodles and remaining mixture. Combine water and picante sauce. Pour over top. Cover with foil, bake for 1 hour or until noodles are tender.
Combine sour cream, onions and olives. Spoon over cooked casserole, top with cheese.
Place back in oven, uncovered until cheese appears to be melted.
