Category Archive: Recipes

Aug
11

Healthy Asian Stir Fry

This stir fry is a sure-fire way to add colorful, delicious veggies to your meal!   It’s made with chicken broth rather than oil so it’s both healthy and delicious!

2 tablespoons vegetable oil, divided
1 pound chicken or beef, cut into thin strips
4 cups fresh cut-up vegetables
1 can (14.5 ounces) chicken broth
2 tablespoons soy sauce
2 tablespoons cornstarch
2 tablespoons Asian Seasoning Mix (Pampered Chef)

DIRECTIONS

1.  Heat large skillet until hot; add half of oil. Add meat; stir-fry 3-4 minutes. Remove meat from skillet; keep warm.

2.  Add remaining oil and vegetables to skillet; stir-fry 2-3 minutes. Add combined broth, soy sauce, cornstarch and seasoning mix. Bring to a boil; reduce heat. Cook 1-2 minutes or until sauce is thickened and clear.

3.  Return meat to skillet; stir until heated.

Makes 4 servings

Jul
14

Raw Blackberry and Chia Seed Jam

Make fresh, healthy jam in minutes by using chia seeds. Chia seeds, in addition to being a great source of Omega-3, absorb a crazy amount of liquid, forming a jelly consistency. This trait can be employed to make jam without any cooking at all! Simply mix with fruit and sweetener and enjoy.

Raw Blackberry Chia Jam 
(Saw this on Pinterest)

Ingredients:

1 cup blackberries
1/2 cup chia seeds
1/2 cup water
1/3 cup honey
3 Tbs lemon juice

Directions:

Mash berries
Mix in all ingredients
Cover in plastic and set in refrigerator at least 30 minutes

Jul
09

Egg Muffins–A Great Low Carb Breakfast!

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning (optional, if you have food allergies or don’t have Spike, use any type of seasoning blend that’s good with eggs.)
1-2 cups grated low-fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep more than a week in the refrigerator without freezing. Egg muffins can be frozen and reheated, but I like them best when they’re just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

This recipe from KalynsKitchen.com

May
28

Low-Calorie Margaritas!

Sometimes you just have to have a Margarita!  It is summer after all!                                             

Recipe:
1 can of Sprite Zero (or any diet lemon-lime soda)
Juice of one lime (approx. 2Tbsp)
1 On the Go Packet of Crystal Light Lemonade or any single serving diet powdered drink mix flavor
1 oz. tequila

Enjoy!

(But don’t have too many–the tequila calories will add up!  And don’t drink and drive!)

May
28

Summer Gazpacho

During the summer, when the heat is high and locally grown veggies are in abundance, nothing is a more refreshing and nutritious lunch than gazpacho!   It’s easy to make with your food processor, extremely low-calorie and delicious!

You will need…

  • 6 medium firm ripe tomatoes, stemmed and peeled                        
  • 1 medium onion
  • 2 medium cucumbers, peeled and seeded
  • 2 medium green bell peppers, cored and seeded
  • 2 tablespoons olive oil
  • 3 cups tomato juice
  • 2 tablespoons of red wine vinegar
  • 1/4 teaspoon of tabasco sauce
  • 1/4 teaspoon black pepper
  • 2 small garlic cloves, peeled  (optional)
  • 2 teaspoons salt (optional)

Using a food processor, feed sections of the cucumbers into the feed tube using the slicing disc.   Use medium pressure and then transfer to a mixing bowl.

Use the metal blade and put the onion into the work bowl of your food processor.   Pulse approximately 6 times to chop it medium fine and then transfer the onion to the mixing bowl with the cucumbers

Put slices of the pepper in the work bowl and pulse approximately 3 times.   Scrape the bowl and pulse again, making sure that it is chopped medium fine.   Then add it to the cucumbers and onions.

Put two tomatoes in the processor and pulse to chop them coarsely.   Then put another three tomatoes in the processor and do the same.   Add to the other veggies.

Take the final tomato and put it in the processor along with the garlic.   Process for about two minutes to create a puree.   Add to the mixing bowl.

Add the remaining ingredients to the mixing bowl.   Stir well, making sure all ingredients are well mixed together.   Cover the bowl and chill well.   Taste before serving to adjust any seasonings.

 

Apr
16

Spicy Garlic String Beans

Ingredients:
1 lb green beans, ends trimmed
2 tbsp coconut or olive oil
Minced garlic
1 tbsp red pepper flakes
Celtic Sea salt
Cayenne Pepper (to taste)

Sautee…

Easy!

Jan
07

Healthy Chocolate Chip Cookies!!

I adapted this recipe from one featured on Just a Pinch Recipe Club’s site.   My adaptions include substituting light butter for margarine to eliminate trans fats and adding in some white flour to keep the cookies from being too heavy.   You may prefer to check out the original recipe instead.

Ingredients

  • 1/2 cup light butter softened
  • 1/2 cup applesauce, unsweetened
  • 1 cup packed brown sugar
  • 1/2 cup sugar
  • 2 eggs
  • 2 tsp vanilla extract
  • 3/4 cup whole wheat flour
  • 1/2 cup all-purpose white flour
  • 1/2 tsp baking soda
  • 1 tsp  salt
  • 2 1/2 cups quick-cooking oats
  • 1 cup semi-sweet chocolate chips
  • 1 cup chopped walnuts…optional.

Directions

  •  Preheat oven 325
  •  In a large bowl, cream together the butter, apple sauce, brown sugar & white sugar until smooth.
  •  Beat eggs one at a time, then stir in vanilla.
  •  Combine the flours, baking soda, & salt.  Then stir into the creamed mixture until just blended.
  •  Mix in the quick oats, walnuts, & chocolate chips.  Remember, some people may have nut allergies so the walnuts are optional.
  •  Drop by spoonfuls onto ungreased baking sheets.
  • Bake for 12 minutes until golden brown.
  • Allow cookies to cool on baking sheet for five minutes before transferring to wire rack.

Enjoy!!

Nov
14

Pumpkin Flan

This is another of Ellie Krieger’s genius holiday recipes.   This has all the flavor but pares down the calories of pumpkin pie….as long as you keep it at one serving!   For more from Ellie Krieger and The Food Network, click here.

Ingredients

  • Cooking spray
  • 2/3 cup sugar, divided
  • 1/2 cup whole milk
  • 1/4 cup evaporated milk
  • 2 eggs
  • 2 egg yolks
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon grated nutmeg
  • 1 teaspoon ground cinnamon
  • 3/4 cup solid-pack pumpkin

Directions

Arrange 8 (4-ounce) ramekins inside a 9 by 13-inch baking pan. Spray ramekins lightly with cooking spray.

In a small saucepan, heat 1/3 cup sugar over medium heat, stirring constantly, until sugar melts and forms a medium-brown caramel, about 7 minutes. Working quickly, transfer 2 teaspoons of the caramel to each of the ramekins, swirling as soon as you spoon in the caramel (it will harden quickly). Set aside.

Preheat oven to 350 degrees F.

Combine milk and evaporated milk in a small saucepan over medium heat until warm. Reduce heat to a low simmer and keep milk warm. Meanwhile, bring about 4 cups water to a boil and keep hot. Whisk together eggs, egg yolks, remaining 1/3 cup of sugar, vanilla, nutmeg and cinnamon. Fold pumpkin into egg mixture. Then fold into evaporated milk. Divide filling among ramekins, then place baking sheet in oven. Pour hot water into baking pan until it reaches halfway up the sides of the ramekins. Bake for 35 to 40 minutes, or until flan is just set. Let cool. Place a dessert plate on top of each ramekin and invert; flan should slide out, and syrup should flow onto sides of the dish.

Nov
14

Turkey Roulade with Apple Cider Gravy

 

Ellie Krieger of the Food Network always has some fantastic healthy recipes!    Last year, I made her  recipe for turkey roulade, served with roasted brussels sprouts, parsnips and sweet potatoes.   I’m not a very good photographer, but the photo below is the result of my healthy Thanksgiving effort. This recipe has all the flavors of the holidays without the calories and fat.    Click here to find this recipe on Food Network.

Turkey roulade with roasted vegetables

Ingredients

  • 1 (2 1/2-pound) skinless turkey breast, butterflied
  • 1/2 cup dried cranberries
  • 2 tablespoons canola oil, divided
  • 1/2 large onion, diced (about 1 1/2 cups), plus 1 cup sliced onion
  • 2 large garlic cloves, minced
  • 5 slices day-old whole-wheat bread, crusts removed, cubed (about 2 1/2 cups)
  • 1/3 cup lightly toasted chopped pecans
  • 2 tablespoons plus 2 teaspoons fresh crumbled sage or 3 teaspoons dried, divided
  • 1 1/2 cups low-sodium chicken broth, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup apple cider
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Directions

Special equipment: kitchen twine

Place the turkey breast between 2 sheets of plastic wrap and pound lightly with a meat mallet to an even thickness of about 3/4-inch. Set aside while stuffing is prepared.

Preheat the oven to 375 degrees F.

Place the cranberries in a small saucepan and cover with water. Bring to a boil, cook for 1 minute, then remove from heat, drain and reserve. Heat 2 teaspoons oil in a large heavy skillet over medium heat. Add the diced onions and cook, stirring, until onions are golden but not charred, about 12 to 15 minutes. Add the garlic and cook an additional 2 to 3 minutes. Add bread, cranberries, pecans, 2 tablespoons fresh or 2 teaspoons dried sage and 1/2 to 3/4-cup chicken stock, depending upon consistency of stuffing; (you want the mixture to be moistened, but not too wet, since the turkey will release moisture when cooked). Cook over low heat for about 2 to 3 minutes, remove from heat.

Salt and pepper the inside and outside of the turkey breast. Spread the stuffing on the turkey, leaving about 1 1/2 to 2-inches uncovered on all sides. Roll up and secure tightly with kitchen twine, trying to keep all stuffing intact.

Heat 1 tablespoon of canola oil in a large Dutch oven or medium-sized roasting pan until hot. Sear stuffed turkey breast on all sides until lightly browned, 3 to 4 minutes per side. Add sliced onion and 1 1/2 cups chicken stock, cover tightly and roast in the oven until turkey reaches 160 degrees F when an instant-read thermometer is inserted into inner layer of meat, about 60 to 65 minutes. Remove the turkey breast from oven and transfer to a cutting board to rest.

Make the gravy: Add apple cider, 1/2 cup chicken stock, vinegar and remaining sage to the onions, chicken stock and juices in the roasting pan, bring to a boil and cook for approximately 10 minutes, stirring occasionally, until liquid is reduced by 1/3. Slowly add the cornstarch mixture, stirring constantly, and cook for 3 minutes more. The gravy should not be thick, just slightly thicker than a jus. Season with salt and pepper, to taste. Makes 1 1/2 cups gravy.

Remove twine from turkey breast and slice into 1 1/2-inch thick pieces. Serve with gravy.

 

Aug
01

Grilled Portobello Bruschetta

Makes 4 servings/Prep time:  about 30 min.

Ingredients

  • 2 cups vine ripe tomatoes, diced                                      
  • 3 ounces fresh mozzarella cheese, cubed
  • 4 fresh basil leaves, thinly sliced
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 large fresh portobello mushrooms (4 to 4-1/2 inches), stems removed
  • Cooking spray

Directions

In a small bowl, combine the first seven ingredients; cover and chill until serving.

Spritz mushrooms with cooking spray. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill mushrooms, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until tender. Spoon 1/2 cup tomato mixture into each mushroom cap. Yield: 4 servings.

Nutrition Facts: 1 serving equals 133 calories, 8 g fat (3 g saturated fat), 17 mg cholesterol, 190 mg sodium, 9 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.

Jul
15

Healthy Finger Food Recipes

Mini Greek Pizza Muffins

http://www.eatingwell.com/recipes/mini_greek_pizza_muffins.html

 

From EatingWell:  November/December 2007

All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.

2 dozen mini muffins | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

  • · 2 tablespoons extra-virgin olive oil
  • · 2/3 cup finely chopped onion
  • · 2/3 cup finely chopped red bell pepper
  • · 1/3 cup whole-wheat pastry flour
  • · 1/3 cup all-purpose flour
  • · 2 teaspoons baking powder
  • · 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
  • · 1 teaspoon sugar
  • · 1/4 teaspoon garlic powder
  • · 1/4 teaspoon salt
  • · 1/3 cup low-fat milk
  • · 1/3 cup crumbled feta cheese
  • · 1 large egg, well beaten
  • · 2 tablespoons tomato paste
  • · 2 tablespoons chopped kalamata olives

Preparation

1.     Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.

2.     Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.

3.     Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.

4.     Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.

5.     Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.

Nutrition

Per muffin : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 11 mg Cholesterol; 4 g Carbohydrates; 1 g Protein; 0 g Fiber; 106 mg Sodium; 36 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fat

Nutrition Note: (for 2 muffins)

Tips & Notes

  • · Make Ahead Tip: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.

 

Scallop & Shrimp Dumplings

http://www.eatingwell.com/recipes/scallop_shrimp_dumplings.html

 

From EatingWell:  July/August 2007

People along the Yangtze River enjoy dumplings with a variety of fillings, from seafood to red meat, eggs to vegetables. In Wuhan, dumplings may be served at any meal. Crisp, pan-fried dumplings don’t have to be loaded with fat. Cooking them in a mix of water and oil makes them crisp on the bottom, tender and juicy inside.

36 dumplings, for 12 appetizer servings | Active Time: 1 hour | Total Time: 1 hour

Ingredients

  • · 8 ounces scallops, minced
  • · 4 ounces raw shrimp, peeled, deveined and minced
  • · 1/2 cup minced scallions
  • · 1 tablespoon minced fresh ginger
  • · 3 cloves garlic, minced
  • · 2 tablespoons reduced-sodium soy sauce
  • · 2 teaspoons toasted sesame oil
  • · 1/4 teaspoon freshly ground pepper
  • · 36 round (gyoza) dumpling wrappers, (see Kitchen Tip)
  • · 2 tablespoons canola oil, divided
  • · 3/4 cup water, divided
  • · Ginger-Garlic Dipping Sauce, (recipe follows), optional

Preparation

1.     Combine scallops, shrimp, scallions, ginger, garlic, soy sauce, sesame oil and pepper in a large bowl.

2.     Organize your work area with a bowl of cold water, your stack of dumpling wrappers and a floured baking sheet to hold filled dumplings.

3.     Working with one dumpling wrapper at a time, dip your finger into the water and moisten the edges of the circle. Spoon about 1 1/2 teaspoons of filling into the center. Fold the wrapper over to form a half circle. Pinch the edges together to seal. Repeat with remaining wrappers and filling. Cover the wrappers and finished dumplings with moist paper towels to prevent drying.

4.     Preheat oven to 200°F.

5.     Mix 1 tablespoon canola oil with 1/4 cup water in a large nonstick skillet and place over medium heat; bring to a simmer. Carefully arrange one-third of the dumplings in the skillet so they are not touching; cover and cook until the dumplings puff up and are light brown on the bottom, 4 to 5 minutes. Carefully flip the dumplings with tongs and cook for 1 minute more. Transfer the dumplings to a baking sheet and keep warm in the oven.

6.     Repeat the procedure with another 1/4 cup water, the remaining 1 tablespoon canola oil and half the remaining dumplings. Cook the final batch of dumplings in the remaining 1/4 cup water, adjusting the heat as necessary to prevent scorching. (There will be enough oil left in the pan for the final batch.) Serve hot with Ginger-Garlic Dipping Sauce, if desired.

Nutrition

Per dumpling : 42 Calories; 1 g Fat; 0 g Sat; 1 g Mono; 7 mg Cholesterol; 5 g Carbohydrates; 2 g Protein; 0 g Fiber; 91 mg Sodium; 37 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch

Tips & Notes

  • · Make Ahead Tip: Prepare filling (Step 1); cover and refrigerate for up to 2 days, or freeze for up to 1 week.
  • · Kitchen Tip: The best dumpling wrappers for this recipe are round “gyoza” wrappers. Look for them in Asian markets. Or substitute square wonton wrappers and use a 3- to 3 1/2-inch round cookie cutter to cut each wrapper into a circle (they need not be perfectly round).

 

Tuna-Stuffed Peppers

http://www.eatingwell.com/recipes/tuna_stuffed_peppers.html

 

From EatingWell:  September/October 2008

These tuna-stuffed peppers are ubiquitous in delis all over Susa, Italy.

About 2 dozen stuffed peppers | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

  • · 24 whole jarred mild or sweet cherry peppers, (from 2 16-ounce jars; see Shopping Tip)
  • · 1 6-ounce can chunk light tuna packed in water, drained well (see Note)
  • · 1 tablespoon lemon juice
  • · 1 tablespoon extra-virgin olive oil
  • · 1 tablespoon capers, rinsed and finely chopped
  • · 2 anchovy fillets, finely chopped (optional)
  • · Freshly ground pepper, to taste
  • · 1/4 cup balsamic vinegar

Preparation

1.     Select 24 whole peppers. (Refrigerate any remaining peppers in a jar, with brine to cover, for another use.) Cut off and discard the pepper stems. Scoop out the seeds with a small spoon (a measuring teaspoon works well). Rinse the peppers to remove any residual seeds, and set in a colander to drain.

2.     Combine tuna, lemon juice, oil, capers and anchovies (if using) in a medium bowl.

3.     Fill each pepper with about 1 teaspoon of the tuna mixture and place them on a serving plate. (Depending on the size of the peppers, you may not fill all 24.) Grind some pepper over the stuffed peppers.

4.     Bring vinegar to a boil in a very small saucepan and simmer until syrupy and reduced to about 2 teaspoons, 3 to 3 1/2 minutes. Drizzle the syrup over the peppers.

Nutrition

Per 2-pepper serving : 42 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 9 mg Cholesterol; 2 g Carbohydrates; 4 g Protein; 1 g Fiber; 293 mg Sodium; 6 mg Potassium

Exchanges: 1/2 lean meat

Tips & Notes

  • · Make Ahead Tip: Cover and refrigerate stuffed peppers and balsamic syrup separately for up to 4 hours. Drizzle the peppers with the syrup just before serving.
  • · Shopping tip: Look for red and/or green jarred mild (or sweet) cherry peppers near pickles and olives or at the “olive bar” in well-stocked supermarkets and specialty-food stores.
  • · Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

 

Mini Brie & Apple Quiches

http://www.eatingwell.com/recipes/mini_brie_apple_quiches.html

 

From EatingWell:  November/December 2010

We love the way Brie and apples taste together in these mini quiches. Mini phyllo cups make it swift and simple to create an elegant appetizer.

30 quiches | Active Time: 15 minutes | Total Time: 30 minutes

Ingredients

  • · 30 mini phyllo shells (two 1.9-ounce packages; see Note)
  • · 1/2 medium apple, peeled and finely diced
  • · 5 large eggs
  • · 1 teaspoon Dijon mustard
  • · 1/4 teaspoon salt
  • · Pinch of freshly ground pepper
  • · Pinch of ground nutmeg
  • · 4 ounces Brie (1/2 small wheel), cut into 30 squares

Preparation

1.     Preheat oven to 350°F.

2.     Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.

3.     Whisk eggs, mustard, salt, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.

4.     Bake until the egg is set, the Brie is melted and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.

Nutrition

Per quiche : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 3 g Carbohydrates; 2 g Protein; 0 g Fiber; 65 mg Sodium; 20 mg Potassium

0 Carbohydrate Serving

Exchanges: 1 fat

Tips & Notes

  • · Note: Mini phyllo shells, or fillo, are available in the freezer section near other frozen appetizers. They do not need to be defrosted before filling and baking.

 

 

 

 

Jul
03

High Protein Cinnamon Roll Recipe

The smell of a cinnamon roll just drives me wild!  Heck, even the idea of one does!  As a result, I “stole” this recipe from the blog on the Quest Protein Bar blog.  (They gave me permission to use some of their stuff!)   And if you haven’t read my review on Quest Bar,please do!   Quest Barsare well worth checking out!!  They’re the best protein bar available in my opinion!

For High Protein Cinnamon Rolls…..
Live Superfoods - The Raw Superfoods Superstore

You will need:

  • 5 Egg Whites
  • 10g Coconut flour   10 g =1 tsp
  • 30g Vanilla whey
  • 10g Apple Fiber
  • 1 Packet Truvia
  • 1/2 tbsp Cinnamon

Spray a rectangle pan with non stick spray (coconut oil works great here)

Combine the above ingredients and then lay it out on the pan in one long rectangle.

Bake for 15 minutes or until done at 350 degrees.

Frosting:

  • 2 egg whites
  • 1/4 cup Non-fat Greek Yogurt
  • 2 Packets Truvia
  • 1 Tbsp Cinnamon
  • 1 Tsp Vanilla Extract

Whip the egg whites together, then fold into the yogurt. Combine and whip the remaining ingredients.

Once the roll is done, roll it up and cover in the frosting (you’ll probably have extra). Sprinkle chopped walnuts on top.

316cals, 45g protein 16 carb (8 from fiber) and 8g fat.

 


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Jun
16

Lightened-up Morning Glory Muffins

Nantucket’s Morning Glory Muffins are a perennial favorite!  Packed with delicious ingredients, they are a little piece of heaven!

In this recipe, I’ve taken the original recipe and made some substitutions such as whole wheat flour for part of the white flour and reduced
Sunfood Nutrition - Your Source For Superfoods
the oil by substituting some applesauce.     Even though, they’re more healthy, they still taste fantastic and feel decadent while only being 210 calories each!

Ingredients:

  • 1 1/4 cups sugar
  • 1 1/4 cup unbleached all-purpose flour
  • 1 cup whole wheat flour
  • 1 tablespoon ground cinnamon
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1/2 cup shredded, sweetened coconut (I use organic unsweetened instead)
  • 1/4 cup organic raisins
  • 1 large organic apple, peeled and grated
  • 1 cup (8 oz) crushed pineapple, drained
  • 2 cups grated carrots
  • 1/2 cup coarsely chopped pecans or walnuts
  • 3 large eggs
  • 3/4 cup vegetable oil
  • 1/2 cup unsweetened applesauce
  • 1 teaspoon pure vanilla extract

Directions:  Position a rack in the lower third part of the oven and preheat to 350 degrees.

In a large bowl, sift or whisk together the sugar, cinnamon, flour, baking soda and salt.  Add the coconut, apple, pineapple raisins, nuts, applesauce and carrots.  Stir to combine.

In a separate bowl, whisk the eggs with the vanilla and oil.    Pour into the bowl with the dry ingredients and blend well.

Spoon the batter into muffin tins lined with muffin cups.   Fill each to the brim.   Bake for 35 minutes or until a toothpick inserted into the middle comes out clean.   Cool the muffins in pan for 10 minutes and then turn onto a rack to finish cooling.

These last well covered for about three days and you can also freeze them for up to two months.

 

 

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