Chicken and Broccoli with Brown Sauce
My way of making a brown sauce work with way less sodium, oil and calories than the typical chinese take out
Recipes
Smooth Beet Juice
I like this recipe because it actually makes me FEEL healthier to drink it. The smoothness of the beet also makes this low calorie shake more filling than the calories it provides. Great post workout when you need to hold yourself over for the next …
Chocolate Chip Almond Flour Muffins
What I LOVE about a recipe like this is that it’s sweet and satisfying but also extremely functional! All the ingredients are just basically powerful and packed into less than 120kcal per serving!
Chocolate Chip Almond Flour Muffins
Ingredients
- 8 oz almond flour see below instruction on how to make almond flour. It's about 2 cups
- 1/2 tsp baking soda
- 2 tbsp brown sugar
- 3 eggs
- 1 banana
- 2 tbsp mini chocolate chips
- 1/4 cup milk can use any kind i used whole milk
Instructions
- To make almond flour: Start with about 1 cup of almonds. Use a food processor or a vitamix and pulse (if vitamix, use a medium setting like 5/6) about 40-50 times. You want it to be powdery. Make sure you use a spoon or spatula ever so often to get the sides so it doesn't end up like almond butter.
- Combine almond flour with baking soda. In a separate bowl combine the sugar, eggs, mashed banana and milk. Add the wet ingredients to the dry ones. Sprinkle in the chocolate chips.
- Coat 10 muffin tins with baking spray and add batter to the tins.
- Bake in the oven at 350 degrees F for about 12-15 minutes.
Notes
Nutrition Facts:
1 muffin
Calories: 118kcal
Protein: 4.6g
Carbs: 10.9g
Fiber: 1.5g
Fat: 8.4g
If counting exchanges for diabetes this is about 3/4 of an exchange.
Green Juice
I never really bought into the whole juice cleanse fad! For one thing your body cleanses itself when you eat real whole food and remove processed food! No need to torture yourself! However, a good green juice can give you that feeling of the healthy, …
Tuscan Veggie Soup
Serves 8! Ingredients: 1 tbsp oil 2 cups brussel sprouts 1 large onion 4 garlic cloves, chopped 1 yellow squash 3 large carrots 2 cups green beans 1, 28oz can diced tomatoes 1, 32 oz carton chicken stock or veggie stock 1, 16 oz can …
Pumpkin Pie Granola
It’s PUMPKIN PIE in a bowl, who doesn’t like that???
Pumpkin Pie Granola
Nutty and flavorful, perfect thing to have on hand for those yogurt parfaits that last through the fall!
Ingredients
- 1.5 cup quaker oats
- 4 tbsp light maple syrup
- 4 tbsp pure pumpkin libbys
- 4 tsp almond oil
- 1 tsp cinnamon
- 1/2 cup chopped pecans
- 1 tsp vanilla extract
Instructions
- Preheat oven to 350 degrees F First mix together the oats and pecans in a large bowl. Add the cinnamon. Next add all the wet ingredients, syrup, pumpkin, almond oil, cinnamon and vanilla extract Combine together until it's all uniform. Spread on a baking sheet lined with parchment paper and bake about 10-15 minutes, occasionally go back to the oven and separate some of the clusters.
Notes
Nutrition Facts:
In 1/4c serving (picture)
Calories: 123kcal
Protein: 2.3g
Carbs: 13.1g
Fiber: 2.2g
Fat 7.5g
Creamy Tomato Soup
Minimal ingredients and just what you need on a cold day! Pair it with a grilled cheese because they’re best friends!
Maple Leaf Cookies
Adapted from Cooking Light I didn’t change anything except I didn’t have maple flavoring so I just used vanilla, doesn’t matter it’s still very maple-y, perfect addition to the fall menu…oh and did I mention only 100 calories? Yeah there’s that too Adapted from Cooking …
Fall Minestrone Soup
Minestrone Soup
Serves 10 very large bowls!
Nothing better than a mug full of seasonal hot veggies on the couch….that’s how I have my minestrone soup
Ingredients
- Ingredients:
- 5 cloves of garlic chopped
- 2 medium onions
- 3 very large carrots
- 3 stalks of celery
- 4 cups chopped vegetables zucchini, yellow squash, green beans cut into 1/4 inch pieces
- 1-2 tbsp tomato paste
- 1, 32 oz can diced tomatoes
- 1, 32 oz carton of vegetable broth
- 2 cups of water
- 2 tsp Oregano and thyme
- 2 bay leaves
- 1 1/2 c cooked elbows
- 1, 16 oz can great northern beans
- 1/2 16 oz package of spinach washed
Instructions
- Peel and chop carrots celery and onion. Chop garlic very fine. Heat a large Dutch oven or pot to medium high heat. Add 2 tbsp vegetable oil and cook onion and garlic until soft. Add carrots and celery and continue to cook until softened. Add tomato paste and swirl around the veggies. Add the chopped seasonal vegetables and stir often. I do this for a few minutes until veggies get soft. I use enough tomato paste to get everything a bit tinted but not more or less than that!
- Add the oregano and thyme at this point. I only use a little bit because it’s strong flavors for me! Maybe 2 tsp oregano and 1/2 tsp thyme. Add the chopped tomatoes, broth, water and bay leaves and bring to a boil.
- Simmer on low, covered except and inch so some heat escapes and cook around 15-30 minutes.
- Uncover, add beans, cooked pasta and spinach and turn off heat. Swirl around and let the pot sit covered for an hour (so it develops more flavor) remove bay leaves before indulging!
Pasta Primavera
This is very simple. More veggies than pasta. Lots of flavor! You can have this warm or leftover and cold like a pasta salad! Ingredients: 1cup uncooked penne 1 tbsp oil 2 tbsp minced garlic 2 shallots 1/3 bunch of asparagus. Cut into 1” pieces …