Monday, April 14, 2014

Morning Glory Pancakes




These pancakes are a wonderful way to get your fruits and veggies in the morning.  Nice for a Spring breakfast/brunch and some nourishment before heading out in that Easter egg hunt!

Ingredients:  

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill  or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
2 tablespoons packed brown sugar
1/2 teaspoon cinnamon
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
2 tablespoons grated zucchini or yellow summer squash
2 tablespoons peeled and grated apple
2 tablespoons grated carrot
1 tablespoon finely shredded unsweetened coconut
2 tablespoons chopped walnuts

Directions:

In a small bowl combine the baking powder, flour, brown sugar, coconut, and cinnamon together.  To a larger bowl add the egg whites, vanilla, grated carrot/zucchini/apple, and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Stir in the nuts and mix well. Allow to thicken for about 10-15 minutes for best results. (This batter is even better when stored overnight.) Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side.  Repeat with ¼ cup mixture 5 more times for a total of 6 small-medium pancakes.

Makes 6 pancakes, 6 servings


Serving size: 1 pancake Calories 100 Protein 3 g Carb 16 g Fiber 2 g Sugars 6 g Fat 2 g Saturated fat  0.5 g Sodium 50 mg

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Tuesday, April 8, 2014

Fabulous Food Finds: Stubbs Original BBQ Sauce



For commercial pre-prep’d sauce you can’t beat Stubb’s.  Only 30 calories a tablespoon, with a mere 6 grams on carb, 4 grams of sugar, NO fat, it's a great choice and the 220 mg sodium content is not a deal breaker either! The Original variety is my FAV but there are a couple of others varieties that Stubbs makes too, also with decent nutrition facts. Another plus is that their line is made with all natural ingredients and are gluten-free too! Try it in my Barbeque Chicken Salad and BBQ Ranch Dressing recipes!


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Tuesday, April 1, 2014

Roasted Eggplant Salad



A deliciously unique salad that makes a great side dish or a main atop some greens!
Ingredients:
2 large eggplant
¼ cup pre-prepared hummus
1 tablespoon balsamic vinegar
¼ cup fat feta cheese
¼ cup chopped walnuts
cooking spray
fresh basil leaves (optional)
Directions:
Preheat oven to 425 degrees. Cut the eggplant into ¼ inch rounds, and then quarter the rounds into smaller pieces.) Coat a large baking sheet with cooking spray, and arrange the eggplant slices on it. Roast on the top rack of the oven about 10 minutes, until starting to soften and brown. Remove from the oven, flip the slices over and return to the oven to roast again for about 5-7 minutes.  Remove from the oven again let cool. Meanwhile whisk the hummus and vinegar together in a small bowl.  Add the cooled eggplant to a medium size bowl, add the hummus dressing, feta and walnuts and mix well.  Garnish with fresh basil if desired.
Makes 4 cups 8 servings


Serving size: 1/2 cup Calories  80  Protein  3 g Carb 10 g  Fiber  5 g Sugars 4 g Fat 4 g Saturated fat 0.75 g Sodium  100 mg

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Wednesday, March 26, 2014

Sunflower Protein Bars




Nut-free and bursting with sunflower flavor!

Ingredients:

1/2 cup oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy sunflower butter (I got mine at Trader Joes)
¼ cup pure maple syrup
¼ cup sunflower seeds
1.5 scoops of protein powder, preferably unflavored (the average scoop is about 4 tablespoons or¼ cup, 25-30 Grams, so 1.5 scoops would be approx. 6 tablespoons)*
½ teaspoon vanilla extract (optional)
½ teaspoon maple extract (optional)
Wax or parchment paper

Directions:

In a medium sized bowl, combine the maple syrup, vanilla, (maple extract) and sunflower butter and mix well.  Stir in the oats, protein powder and sunflower seeds and mix some more. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.)  Chill in the fridge for an hour or more (if you can wait that long!) and cut into 8 bars and serve. Wrapping the individual bars in wax paper and storing in baggies is great for convenience.  Store in the fridge. These bars also freeze well!

* I have had great success with using Nature’s Best Isopure Perfect NaturalProtein Powder, unflavored- it is gluten-free, lactose free

Makes 8 bars


Serving size: 1/8th of recipe  Calories 180 Protein 9 g Carb 14 g Fiber 3 g Sugars 5 g Fat  10 g Saturated fat 1 g Sodium 115 mg

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Saturday, March 22, 2014

Hey Readers- I've added a search function to my blog!


It's been a long time coming... I finally added a search function to the blog! Check it out on the left side, right beneath my banner. Now you can search for any of my recipes you like and retrieve them with a click of a button!!

Hope this encourages you to try more of my recipes and that it makes my blog more user friendly for you all.

And a big thanks for your readership and support as always!

:) Marie

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Friday, March 21, 2014

Recipe ReDux Post # 21: Mediterranean Grilled Eggplant Stack


March Recipe ReDux put a super fun twist on the theme of St. Patrick’s Day.  In the spirit of “celebrating the ‘patty’ all month long”. We were encouraged to come up with our own patty recipe, but take it a step further and stack em’! I adore grilled eggplant (eat it almost daily) so I knew I had to do a veggie stack incorporating it.  I often pair it with red peppers so I know those had to be in there too.  The theme I chose was Mediterranean and I brought the veggies together (or shall I say stacked them) with olives, basil, hummus and then topped the stacks with the amazing combo of creamy feta cheese and crunchy walnuts.  These taste amazing and I hope you will try them!!  Do not be intimidated by the stacking aspect, it’s quite easy and I have some step by step pics in this post to give you the visuals.  So veggie stack away and check out the other cool “patty stacks” by the Recipe Reduxers listed below :) 
Ingredients:
1 large eggplant
2 red bell peppers
¼ cup pre-prepared hummus
8 small green or black olives, sliced
4 large fresh basil leaves
4 teaspoons reduced fat feta cheese
2 teaspoons chopped walnuts
cooking spray
Directions:
Preheat oven to 425 degrees. Cut the eggplant into twelve ¼ inch rounds and place on a clean plate or cutting board. 

Cut the top and bottoms off of the peppers, then cut in half lengthwise.



Cut each of the pepper halves into 4 squares (to get a total of eight squares from each pepper, 16 altogether) 

Coat a large baking sheet with cooking spray, and arrange the pepper and eggplant slices on it. Roast on the top rack of the oven about 15 minutes, until starting to soften and brown. Remove from the oven, flip the slices over and return to the oven to roast again for about 5-7 minutes.  Remove from the oven again let cool. Meanwhile chop up the olives and walnuts.
Assemble the stacks as follows:
Start with one round of eggplant, spread with 1 teaspoon hummus, top with 2 pepper squares and one basil leaf.  

Then add another eggplant round on top. Spread the second eggplant round with 1 teaspoon hummus, add 2 pepper squares and 2 olives chopped.  

Place the third and final eggplant round on top, spread with one teaspoon hummus and sprinkle on 1 teaspoon feta cheese and ½ teaspoon walnuts. Repeat this process 3 more times for a total of 4 eggplant and pepper stacks.
Makes 4 “stacks”, four servings

Serving size: 1 stack  Calories 100 Protein 3 g Carb 14 g Fiber 7 g Sugars 6 g Fat 4 g Saturated fat 0  g Sodium 210 mg


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Wednesday, March 12, 2014

Kale Coleslaw






In the spirit of St. Patty’s Day approaching, with greens and cabbage in mind, I present to you a unique and delicious coleslaw recipe that incorporates kale!  Not only is it a powerhouse of nutrition, offering fiber and vitamins and minerals- but it is tangy, crunchy and the sunflower seeds top it off just right!

3 cups shredded kale *
3 cups shredded cabbage (use 2 cups green, 1 cup purple) * 
¼ cup light mayo (*use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
¾ cup low fat buttermilk or plain low fat kefir
1-2 tablespoons rice vinegar
1 teaspoon sugar
¼ cup sunflower seeds

Put the kale and cabbage in a medium sized bowl. In a smaller bowl whisk together the mayo, buttermilk/kefir, rice vinegar and sugar until smooth. Pour the dressing into the bowl of cabbage/kale, add the sunflower seeds and mix well. Chill and serve.

Makes 6 generous cups, six servings

Serving size: ½ cup Calories 100  Protein 4 g Carb 9 g Fiber 2 g Sugars 3 g Fat 7 g Saturated fat 1 g Sodium 220 mg

Trader Joes actually sells a pre-shredded mix of kale and cabbage (even some brussels in there!) that works great in this recipe as well.  It's called Cruciferous Crunch.

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