|Posted on December 12, 2015 at 8:55 PM|
1 bunch of kale, washed, cut into 2” pieces with ribs removed (about 3 cups)
1 Tbsp olive oil
½ tsp salt
1. PREHEAT the oven to 325° F.
2. TOSS the kale with the olive oil and salt.
3. PLACE on a baking sheet. Bake for 10 to 15 minutes, mixing once half-way through. The kale should be crispy, not browned.
NUTRITION (per serving) 51 cal, 1 g pro, 4 g carb, 4 g total fat, 1 g sat fat, 1 g fiber, 330 mg sodium.
¾ c steel-cut oats
1 large tart cooking apple (8 oz) chopped + additional for garnish
¼ c chopped dates or dried figs
3 Tbsp honey
1 tsp pumpkin pie spice
½ tsp ground ginger
1% milk (optional)
1. BRING 2½ cups water to a boil in a medium saucepan. Stir in oats and ⅛ tsp salt and bring to a bare simmer. Cook 15 minutes, stirring occasionally.
2. STIR in apple, dates, honey, pumpkin pie spice, and ginger. Return to a bare simmer and cook, covered, until oats are tender but still have a slight bite to them, about 15 minutes longer.
3. STIR in milk (if using) and garnish with additional chopped apple if you like.
NUTRITION (per serving) 217 cal, 5 g pro, 49 g carb, 5 g fiber, 2 g fat, 0.5 g sat fat, 79 mg sodium
TOTAL TIME: 5 minutes
¼ avocado, mashed
¼ c chopped fresh or canned, drained, juice-packed crushed pineapple
½ tsp hot-pepper sauce
Pinch of salt
2 multigrain Wasa crisp breads
Mix the avocado, pineapple, hot-pepper sauce, and salt, and spead over the crisp breads.
NUTRITION (per serving) 161 cal, 3 g pro, 26 g carb, 6 g fat, 1 g sat fat, 0 mg cholesterol, 254 mg sodium, 7 g fiber.
⅛ tsp chili powder + ⅛ tsp cayenne pepper + salt + 1 c whole unpeeled almonds
NUTRITION (per serving) 116 cal, 11 g fat, 2 g sat fat, 20 mg sodium, 2 g fiber
1 tsp curry powder + 1 c unsalted cashews
NUTRITION (per serving) 111 cal, 9 g fat, 2 g sat fat, 3 mg sodium, 1 g fiber
½ tsp Chinese five-spice powder + 1 c salted peanuts
NUTRITION (per serving) 120 cal, 11 g fat, 2 g sat fat, 11 mg sodium, 1 g fiber
½ Tbsp cocoa powder + 1/4 tsp ground cinnamon + 2 Tbsp sugar + 1 c pecan halves
NUTRITION (per serving) 128 cal, 12 g fat, 2 g sat.fat, 150 mg sodium, 1 g fiber
1. PREHEAT the oven to 400°F.
2. HEAT 1 Tbsp butter and the appropriate spices in a small saucepan.
3. STIR in the nuts, then spread them on a baking sheet.
4. ROAST for 10 to 12 minutes, until very fragrant and warm, but not overly toasted.
⅔ c blueberries
30 small fresh mint leaves
1 ⅓ c raspberries
1 ½ c seltzer
2 Tbsp light floral honey, such as acacia
2 Tbsp fresh lemon juice
1. LAYER the blueberries, mint, and raspberries evenly in 6 ice pop molds.
2. COMBINE the seltzer, honey, and lemon juice in a 2-cup measuring cup, stirring gently until the honey dissolves. Very slowly pour the mixture over the berries and mint. (Leave about ½ inch of space at the top of each mold to allow for expansion during freezing. Adjust the amount of liquid you use accordingly.) Insert handles or sticks into the molds.
3. FREEZE for at least 4 hours before serving.
NUTRITION (per serving) 46 cal, <1 g pro, 12 g carbs, 2 g fiber, 0 g fat, 0 g sat fat, 0 mg sodium
½ c frozen or fresh raspberries
½ apple, cored and coarsely chopped
¾ c unsweetened almond milk or fat-free plain yogurt
1 Tbsp unsweetened soy protein powder (optional)
2 tsp ground psyllium powder
4 ice cubes
In a blender, combine the raspberries, apple, milk or yogurt, protein powder (if using), psyllium powder, and ice cubes. Blend until smooth.
NUTRITION (per serving) 191 cal, 3 g pro, 46 g carb, 3 g fat, 0 g sat fat, 16 g fiber, 146 mg sodium
1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
¼ tsp liquid stevia or to desired sweetness
½ c coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar
1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.
2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).
3. WHISK together the egg yolks, stevia, coconut milk, oil or butter, and applesauce in a medium bowl.
4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.
5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.
NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium
¼ c olive oil
2 Tbsp apple cider vinegar
1 clove garlic, minced
¼ tsp salt
1 can (15 oz) unsalted black-eyed peas, rinsed and drained
1 green bell pepper, chopped
¼ c roasted red pepper strips, drained
½ small red onion, finely chopped
2 gluten-free brown rice tortillas, each cut into 8 wedges
1. WHISK together the oil, vinegar, garlic, and salt in a large bowl. Stir in the black-eyed peas, bell pepper, red pepper, and onion.
2. COVER and chill for at least 2 hours, or until ready to serve.
3. PREHEAT the oven to 400°F. Place the tortilla wedges on a large baking sheet and lightly coat them with cooking spray.
4. BAKE for 6 to 8 minutes, or until lightly toasted. Serve with the black-eyed pea mixture.
NUTRITION (per serving) 249 cal, 5 g pro, 24 g carb, 15 g total fat, 2 g sat fat, 4 g fiber, 317 mg sodium
There's nothing like a dash of lemon-pepper to take cottage cheese to a level of flavor. Sometimes a shake of the wrist with a zippy seasoning is all you need to transform the same old snack.
1 c fat-free cottage cheese
½ tsp salt-free lemon-pepper seasoning
½ c baby carrots
½ c snow peas
Stir together the cottage cheese and lemon-pepper seasoning in a medium bowl. Serve with the carrots and snow peas for dipping.
NUTRITION (per serving) 140 cal, 17 g pro, 18 g carb, 0 g total fat, 0 g sat fat, 2 g fiber, 510 mg sodium
Bake these over the weekend for grab-and-go snacks for your work week.
2 c old-fashioned rolled oats
¼ c ground flaxseed
¾ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp salt
½ c almond butter
¼ c honey
1 tsp vanilla extract
½ c finely chopped and pitted Medjool dates
½ c dried cherries or goji berries
1. PREHEAT the oven to 350°F. Coat an 8" x 8" pan with canola oil cooking spray.
2. COMBINE the oats, flaxseed meal, cinnamon, cloves, and salt in a large bowl.
3. COMBINE the almond butter, honey, and vanilla in a small bowl. Add to the dry ingredients and stir to combine. Stir in the dates and cherries until well combined.
4. PRESS the mixture firmly into the prepared pan.
5. BAKE for 25 minutes, or until the edges are browned. Let it cool completely before cutting into eight bars.
6. STORE in an airtight container.
NUTRITION (per serving) 276 cal, 8 g protein 38 g carb, 11 g fat, 1 g sat fat, 7 g dietary fiber, 111 mg sodium, 18 g sugars
Elevate your usual veggie and dip approach with this combo that's on the sweeter side.
4 tsp almond butter
1 Tbsp orange juice
1 tsp rice vinegar
2 tsp peanuts
2 c sliced cucumber, 1 c sliced bell pepper, or ¾ c baby carrots
In a bowl, combine the almond butter, juice, and vinegar and stir until smooth. Top with the peanuts. Dip the veggies in the sauce.
NUTRITION (per serving) 200 cal, 8 g pro, 15 g carb, 14 g fat, 3 g sat fat, 3 g fiber, 105 mg sodium
If you like your dips more on the savory side, you'll love this dip that uses yogurt and seasonings to spice things up.
32 oz fat-free plain yogurt
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies
1. LINE a strainer with a coffee filter or white paper towel. Place the strainer over a bowl (this catches the liquid that will drain off the yogurt). Spoon the yogurt into the filter-lined strainer.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.
NUTRITION (per serving) (¼ cup yogurt dip ) 34 cal, 4 g pro, 5 g carb, 0 g fat, 0 g sat fat, 1 g dietary fiber, 85 mg sodium
This liquid salad offers up tons of veggies, and it’s easy to take to work in a thermos.
2 cups grape tomatoes, halved
2 Tbsp chopped celery
2 Tbsp chopped red bell pepper
2 Tbsp chopped onion
2 Tbsp chopped cucumber with skin
1 Tbsp chopped cilantro
2 Tbsp ground flaxseed
Wedge of lime
Pinch of salt
1 c ice water, divided
1. COMBINE in a blender or food processor the tomatoes, celery, bell pepper, onion, cucumber, cilantro, flaxseed, squeeze of lime juice, salt, and ¼ cup of the water.
2. PULSE for 1 to 2 minutes, or until the mixture is finely chopped.
3. ADD up to ¼ cup more water and pulse to combine.
4. SEASON to taste with the hot sauce.
NUTRITION (per serving) 348 cal, 93 IU vitamin D, 396 mg calcium, 17 g pro, 36 g carb, 14 g fat, 2 g sat fat, 619 mg sodium, 9 g fiber
As an extra health tweak, use a peanut butter that's high in omega-3 fatty acids.
⅓ c honey
⅓ c peanut butter
¾ c nonfat dry milk
¾ c sesame seeds
¼ c raisins
¼ c shredded coconut
1. COMBINE combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut in a large bowl.
2. SPREAD the mixture into an 8 × 8-inch baking pan and refrigerate for 4 hours.
3. CUT into 1-inch squares.
NUTRITION (per square) 58 cal, 1 g pro, 6 g carb, 3 g fat, 1 g sat fat, 0 g dietary fiber 24 mg sodium, 5 g sugars
Bon Appétit / Trish :-)
|Posted on December 12, 2015 at 7:40 PM|
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PT with TRISH