Recipes

Gluten-Free Mixed Cereal Munch

Cranberries are packed full of vitamins that can help one avoid urinary tract infections, kidney stones, high cholesterol and even cancer. These powerful berries have also been shown to aid the body in fighting against macular degeneration. In addition, cranberries can help aid in recovery from a stroke, and can help blood vessels to function better. 
Proanthocyanidine, a compound found in cranberries, prevents plaque from forming on teeth.

Try these bars that are made with this super little fruit along with fiber and protein!

3/4 cup honey
3/4 cup natural peanut butter (Smooth or Chunky work) 
1/3 cup dried cranberries (or your favorite dried berry)
4 cups organic Honey Nut o's
4 cups corn flakes 

Directions
In a large pot combine honey and peanut butter and melt together; Add cranberries and cereal and mix well; Place a sheet of parchment paper on a large cookie sheet or a 9x13 cake pan and spray with cooking spray; Pour contents onto greased paper and smooth out evenly; Press down on mixture until it is packed very tightly into pan. Chill in fridge for at least 30 minutes. Kids LOVE them!

Number of Servings: 24

Calories: 126.6 
Total Fat: 4.4 g 
Cholesterol: 0.0 mg 
Sodium: 113.7 mg 
Total Carbs: 19.3 g 
Dietary Fiber: 2.1 g 
Protein: 2.8 g






Benefits of Greek Yogurt:

Did you know that Greek yogurt contains 3 times the amount of protein than reg. yogurt! Greek style yogurt is a great alternative for people who want the creaminess of full-fat yogurt for fewer calories and fat grams. Greek yogurt is produced by straining off the liquid whey, which concentrates the protein in the yogurt. You can usually find fat free and low-fat Greek yogurts, often plain, that are naturally creamy. While Greek yogurt is even lower in lactose (great for people with intolerance, some of its calcium is lost during the straining process.

DIP RECIPE:

1 Large container of PLAIN Greek Yogurt; any name brand (FF)
1/2 packet of Hidden Valley Dill Seasoning
fresh minced dill
Mrs. Dashes No-Salt Seasoning
1/4 English cucumber (finely chopped)


Mix all ingredients together. Enjoy on sandwiches, whole-wheat pita roll ups, veggie sticks and salads! YUMMY!!

Whole Wheat Pasta with Turkey Sausage

1 T olive oil
1 lb. fresh sweet turkey sausage (Lean)
3 cloves minced garlic
1 sweet onion, chopped
1 T fennel seeds
2 T dried oregano
1 24 ounce can marinara sauce (suggestion:  Trader Joe's brand, good and low fat)
Zest and juice of 1 lemon
2 T freshly chopped basil (Garnish)
8oz of whole wheat pasta (suggestion: Trader Joe's pappardelle)  - can also be gluten free 
In a large skillet, sauté the onions and garlic in olive oil over medium heat for about 5-10 minutes.
Remove sausage from casing, chop and add to the onions and garlic, add fennel seeds and cook until sausage is just about cooked through, about 10 minutes.
Add marinara sauce, lemon juice and oregano cook for another 10 minutes to combine flavors. In the meantime boil the pasta and cook as directed.
When pasta is done, drain the noodles divide into 4 bowls and top with sauce.
Garnish with lemon zest and basil. 

Low Fat, Calorie, Sugar 

Eggnog

4 Cups Skim Milk
2 Egg Whites
2t Vanilla Extract
4T Splenda
1t Rum flavoring
Ground Nutmeg


Directions
Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool. Beat the egg whites until soft peaks form. Add to the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg.

Number of Servings: 5

Nutritional Info

Amount Per Serving
Calories: 70.1
Total Fat: 2.3 g
Total Carbs: 7.7 g
Protein: 5.9 g

Pizza!

Nonstick cooking spray
1 tablespoon cornmeal
1 10-ounce of whole wheat pizza dough (I found a yummy one at Kroger in organic section)..prepare accordingly to package
3 medium plum tomatoes, thinly sliced
4 ounces cooked chicken breast, cut into 1-inch cubes
3 T snipped fresh basil
1/4 t coarsely ground pepper
1 cup shredded reduced-fat mozzarella cheese (or can be dairy free cheese, rice cheese)


Directions
Coat a 12-inch pizza pan with cooking spray; sprinkle with cornmeal. Press dough into pan, building up edges. Arrange tomato slices and chicken on dough. Add basil and pepper, and top with mozzarella. Bake in a 425 degree oven for 13 to 18 minutes, or until cheese is bubbly.

Healthy FYI:

Subbing tomatoes for store-bought sauce reduces sodium and belly bloat. Plus, packing your pizza with veggies/herbs ups the filling factor.

Swap out greasy pepperoni for grilled chicken.

Serving Size: makes 4 servings

E-Z Oatmeal Bars

3 c old-fashion oats

2 t baking powder

3/4 c  brown sugar (or sugar substitute)

1 c skim milk (almond, rice or soy)

1/2c natural applesauce

3 egg whites

options:  raw nuts, raisins or other dried fruit, grain sweetened chocolate chips, coconut

Preheat oven to 350 degrees

Beat eggs, applesauce and sugar together; Stir in baking powder, milk and oats; Mix in options; Pour mixture in a sprayed 8x8 pan and bake for 30  mins.

Makes 16 bars