Healthy Banana Bread:
3-4 brown, wilty bananas
1 egg
1/4 cup brown sugar (or naturally sweetened applesauce)
1/2 tsp. sea salt
1/2 tsp. cinnamon (but I tend to put in more, I love cinnamon!)
2 cups whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
Chopped nuts, optional
1. Set the oven to 350 degrees
2. Mash up the bananas and beat in the egg in a large bowl or a mixer.
3. Stir in brown sugar, salt and cinnamon.
4. In a separate bow, mix whole wheat flour, baking soda and baking powder.
5. Gradually add the dry mixture to the banana mixture.
6. Pour batter into a loaf pan
7. Bake at 350 for 30-40 minutes *cook time depends on size of your loaf pan*
8. Test readiness by sticking a dry knife into the loaf, if it comes out clean... it is ready!
Nutrition data: 1 slice (2" x 2"); calories - 151; fat - 1g; sat. fat - 0.2g; cholesterol - 21g; sodium - 233g; carb. - 34g; fiber - 4.2g; sugars - 11g; protein - 4g.
Mom's Homemade Granola Bar
How do I love thee? Let me count the ways: 1. No baking involved, 2. You can be creative with this recipe (adding chocolate chip morsels, raisins, or almonds, etc.), and3. It's cheaper to make than to buy pre-packaged granola bars.
Mom's Homemade Granola Bars
Ingredients:
- 1/2 cup dry peanuts, salted
- 1/2 cup sunflower seeds, unsalted
- 1 cup dried cranberries
- 2 cups Rice Krispies cereal (or similar)
- 2 cups rolled oats
- 3/4 cups peanut butter
- 3/4 cups honey
- 3/4 cups brown sugar, packed
- 1 teaspoon vanilla extract
- In a large bowl, combine the first five ingredients.
- Microwave peanut butter, brown sugar, honey and vanilla to melt.
- Pour into the dry mixture and stir well.
- Press into a 9 X 13 ungreased baking pan with a spatula.
- Leave for 15-20 minutes to stiff up a bit.
- Cut into 2-inch bars (approx. 20 bars)
Nutrition data: 1 bar - Cal. 205; Fat 8g; Sat. Fat 1.3g; Chol. 0mg; Sodium 65mg; Carb. 29g; Fiber 2.5g; Sugar 17.5g; Protein 6g.
Ingredients:2 cups cooked quinoa
1 pound fresh, peeled, de-veined shrimp
1 bunch asparagus
1 orange bell pepper, julienned
1 zucchini, sliced
4 tbsp. BBQ sauce
1 clove garlic, chopped
Italian parsley
Sea salt
Pepper
Balsamic vinegar
EVOO
Directions:
- Cook quinoa as directed on packaging, set aside.
- Marinate the shrimp in BBQ sauce and chopped garlic for at least 20 minutes.
- Heat grill pan over medium heat, toss shrimp and cook no longer than 3 minutes
- Season vegetables (asparagus, bell pepper and zucchini) with salt, pepper, parsley, balsamic vinegar and EVOO.
- Steam vegetables either in a pot or steam bag.
- Plate shrimp and vegetables on top of quinoa.
Nutrition Data: Approx. 5 servings. Cal. 191; Fat 5g; Sat. fat
0g; Chol. 54mg; Sodium 221g; Carb. 25g; Fiber 3g; Sugar 7g; Protein
10g
Penne, Shrimp and Snap Peas Recipe
A "penne" saved is a "penne" eaten! Got this recipe from a friend, Bobbie Jo.... mucho gracias!
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| Penne, Shrimp and Snap Peas |
"Healthy" Alfredo Cream Sauce (yields 2 cups)
Ingredients:
Ingredients:
- 1 cup 2% low-fat milk
- 2 1/2 tsp. arrowroot
- 2/3 cups grated parmesan cheese
- 3/4 cup low-fat plain greek yogurt
- 1/4 tsp. ground nutmeg
- ground pepper, to taste
- 12 oz. shrimp, without tails.
- 3 sliced shallots
- 1 1/2 cups of snap peas
- 1 tbsp. chopped fresh tarragon
- In a medium saucepan, whisk together milk and arrowroot.
- Place over medium-heat and cook, stirring, until mixture comes to a simmer and thickens (about 3 minutes).
- Remove from heat and add cheese, whisking until melted.
- Whisk in yogurt, nutmeg and pepper.
- Cover and set aside.
- Re-warm over low-heat before serving.
- Cook 10 oz. penne pasta, according to directions on package, set aside.
- Saute shrimp, shallots and snap peas.
- Toss with pasta and 1 1/3 of sauce.
- Top with fresh tarragon.
Nutrition Data: (Serves 4) Calories 208; Fat 5.5 g; Sat. Fat 2.6 g; Cholesterol 48.5 mg; Sodium 323 mg; Carbohydrates 24 g; Fiber 3 g; Sugars 7 g; Protein 17 g.
"Eggplant Parmigiana" - August 25, 2010
Serves 10 (plenty left over to bring as lunch to work!)
Ingredients
2 eggplants
3 egg white
3 tbsp. water
2 cups Panko breadcrumbs
1/2 cup grated parmesan cheese, divided
1/2 tsp. sea salt
1/2 tsp. ground pepper
1/4 cup chopped basil leaves
2 1/2 cups tomato sauce (I used Prego)
3/4 cup shredded part-skim mozzarella cheese
Preparation
1. Preheat oven to 400 degrees
2. Line two baking sheets with parchment paper
3. Cut eggplants crosswise into 1/4-inch thick slices (at least 24 slices)
4. Whisk egg whites and water in a bowl, until frothy
5. Combine breadcrumbs, 1/4 cup parmesan, salt and pepper in a shallow dish
6. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture
7. Arrange the eggplant slices in a single layer on the baking sheets
8. Bake for 15 minutes, turn the eggplant slices over and bake until crisp & golden (about 15 minutes longer)
9. Stir basil leaves into tomato sauce, spread 1/2 cup tomato sauce on the bottom of the 8 X 11.5 baking dish
10. Arrange 12 of the eggplant slices over the sauce, overlapping slightly
11. Spoon 1 cup of the tomato sauce over the eggplant and sprinkle with half of the mozzarella cheese
12. Add a second layer of eggplant slices and top with remaining tomato sauce, mozzarella and parmesan cheese.
13. Bake uncovered at 400 degrees until the sauce bubbles and the top is golden, approximately 15-18 minutes
Optional: For an extra crispy top, broil at high temperature for approximately 2-3 minutes.
Nutrition Data
Per serving: 169 calories; 5.4g fat; 2.4g sat. fat; 11mg cholesterol; 711mg sodium; 22g carbohydrates; 4.6g fiber; 8.7g sugar; 9.2g protein.
Ingredients:
1 dozen hard boiled eggs
10 oz. hummus
1/2 avocado
2 tbsp. olive oil
1 tsp. sea salt
1 lime, squeezed
A few pinches of pepper
A dash of cayenne, to taste
Paprika, if desired
Directions:
1. Cut the eggs in halves (length-wise) and save the yolk to be mixed with the hummus.
2. Mix the yolk with hummus, avocado, olive oil, salt, lime juice, pepper and cayenne until smooth. Add lime juice and salt to your taste.
3. Fill the hole where the yolk was in each half with the yolk mixture.
4. Top with paprika, if desired
"Drool Worthy Treats" - July 8, 2010
Strawberries with Chocolate Syrup
1 cup strawberries drizzled with 2 tablespoons chocolate syrup
Note: Take Hershey's special dark cocoa powder, add a splash of pineapple juice or milk (or what have you) until it becomes syrup-y. The chocolate syrup will be more flavorful, and lower in calories.
Apple and Nutella
1 medium apple sliced, with 1 tablespoon Nutella
Plain Greek Yogurt with Agave Nectar
1 individual cup of plain Greek yogurt, stir in 1 tablespoon agave nectar
Note: Don't buy those pre-packaged individual Greek yogurt with honey. It packs way more sugar and calories.
Each popsicle has only 80 calories, any flavor.
Skinny Flavored Latte (Starbucks)
A Tall (12 oz.) has only 90 calories. They can "Skinny" almost anything on their menu.
Note: For added nutrition, request soy milk in lieu of non-fat milk.
Peanut Butter & Agave Nectar on Oroweat Bread
1 tablespoon of peanut butter stirred with 1 tablespoon of agave nectar, spread on two slices of Oroweat bread.
Note: Add a few slices of bananas to turn this into a pre-workout snack.
Edy's Slow Churned Ice Cream and Chocolate Syrup
1/2 cup of slow churned ice cream, 2 tablespoons of chocolate syrup
Note: My favorite flavor is Caramel Delight
And my #1 favorite treat of all time...
White Chocolate Covered Pretzels
2 tablespoons of white chocolate morsels, melted, 16 Rold Gold tiny twists pretzels
Note: You can use your favorite chocolate (dark, milk chocolate, etc.) (photo on left is a batch I made last night)
