Serves 4 Prep Time: 15 mins Cook Time: 20 minutes
I N G R E D I E N T S:
4 eggs, beaten
250g thick Greek-style yoghurt
1 teaspoon vanilla extract
3 teaspoons cornflour
250g mixed berries (raspberries and blueberries - defrosted if frozen) Icing sugar, to dust
M E T H O D:
1. Preheat the oven to 170°C.
2. Place the eggs, honey, yoghurt, vanilla extract and cornflour in a bowl, then whisk together until smooth.
3. Place half the berries in the base of a 23cm baking dish and top with the yoghurt mixture.
4. Sprinkle the remaining berries over top, then bake in the oven for 20 minutes.
5. Dust with icing sugar before serving warm or hot.
Serve with one scoop of vanilla ice-cream. (optional)
Active: 30 mins Total: 2 hrs 45 mins Yield: 8
Barbara's TIP: This recipe can be prepared in 1/2 hour if you use tinned black beans which are already cooked !! I have found a brand called Bio Italia which uses cans which are BPA free. At Bio shops you may find the beans packaged in glass jars.
Make Ahead: The black bean–and–quinoa salad can be prepared and refrigerated overnight.
Ideal as a lunch meal which can be taken to work.
Recipe Compliments from : Chef Ken Oringer who believes that chefs need to make a point of eating healthy dishes when they can, so he includes protein-rich quinoa in his diet at least three times a week. Here he mixes the grain with black beans, onions and peppers to make a hearty and very satisfying side dish that's a fun variation on prosaic five-bean salad.
This is an excellent recipe for ladies who are in peri-menopause or going through menopause.
Tofu is high in calcium which is excellent for building strong bones and it also has high levels of isoflavones, which helps to reduce hot flashes and night sweats. In addition it also helps to lower LDL cholesterol making it heart healthy too !
Note: Tofu is best eaten once or twice a week at most.
For the filling:
Serves: 8 (about ⅔ cup per serving) / Prep time: 10 minutes / Total time: 20 minutes
1 ½ cups dry orecchiette pasta
3 tablespoons golden balsamic vinegar
2 tablespoons olive oil
1 teaspoon fresh minced basil
1 teaspoon sugar
1 clove garlic, peeled and minced
¼ teaspoon dried oregano
½ teaspoon salt
⅛ teaspoon black pepper
2 cups fresh baby spinach, roughly chopped
1 cup grape tomatoes
1 cup chopped cucumber
1 cup chopped red bell pepper
½ cup diced red onion
Cook pasta according to package directions, omitting salt if called for. Drain pasta and rinse under very cold water; set aside. In a small bowl, whisk together vinegar, oil, basil, sugar, garlic, oregano, salt and black pepper; set aside. In a large bowl, combine pasta, spinach, tomatoes, cucumber, red pepper and onion. Pour dressing over pasta mixture and gently stir to combine ingredients. Chill at least 2 hours before serving, allowing flavors to blend.
Notes: You can substitute the sugar with raw unprocessed honey or leave it out. The spinach can be swopped with rocket. Instead of orecchiette pasta you can swop it with any brown , whole wheat pasta.
111 calories (32% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 3 grams protein, 136 mg sodium, 0 mg cholesterol, 23 mg calcium, 2 grams fiber. Food exchanges: 1 starch, 1 fat.
Recipe Compliments: Created and tested by Darlene Zimmerman, MS, RD for Heart Smart®, Henry Ford Health System
34g of natural protein. Just three ingredients: Cottage cheese, eggs and oats.
12 minutes from start to finish. You won't be disappointed!
Prep Time: 3 minutes Cook Time: 9 minutes Total Time: 12 minutes
Servings: 1 Huge Pancake Calories: 441kcal (using 3 eggs and low fat cottage cheese)
Notes: Prefer to use low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!
Optional Add – In’s:
* 1 tbsp of raisins / cranberries
* 1 tsp of cinnamon / nutmeg / vanilla extract
* A few thin slices of apple or pear
Topping ideas: A teaspoon of honey or maple syrup. Half a cup of cherries, strawberries, a tablespoon of yogurt.
EQUIPMENT & PRODUCT TIPS: You’ll need a non-stick pan for successful pancake action, but that’s it.
These cookies are loaded with nuts, seeds, oats and whole grains for a cookie that packs some serious health benefits. These are the Healthiest Breakfast Cookies…ever!
prep time: 10 MINUTES
You can use any type of nuts and seeds you have on hand for these cookies.
Make sure to press the cookies down with your hands after scooping them onto the baking sheet. They won’t spread out much on their own.
To make a flax egg mix 1 tbsp ground flaxseed with 3 tbsp of water. Let sit to gel for 5 minutes then use as you would an egg.
Store in an airtight container on the counter for up to a week
Recipe Compliments: JESSICA HOFFMAN
Crispy and delicious oven baked calamari rings prepared without added fat. Easy, simple and healthy meal for the whole family.
Calamari (Italian for squid) are an excellent source of easily digestible protein (32% of RDA per 100 g), and contain a significant amounts of vitamins and minerals: vitamin B12, riboflavin, niacin, selenium, phosphorus, zinc.
Thanks to its low-fat content and a relatively high protein content, calamari is very nutritious food that will satisfy your hunger without excess calories. That is of course if you do not fry calamari in oil !!
You can serve them with some oven baked potato wedges and a Greek salad topped with some feta and olives ! Don't forget a drop or two of fresh lemon juice !
Note: You can use semolina instead of polenta. You can also use other herbs and spices like paprika, chili flakes, onion powder, etc.. use your imagination !
Got a bumper crop of zucchini? Try this crowd-pleasing casserole-meets-pizza dish, which can easily be made gluten-free. A layer of tender shredded zucchini is topped with all the classics: sauce, cheese, pepperoni and sliced bell pepper. Experiment with your own favorite toppings, but make sure you don't overload the crust or it will be too wet.
active: 20 mins total: 55 mins Servings: 6
NOTE: You can use 1/2 cup of mozzarella cheese instead of 1 cup and mushrooms are a good swop for the pepperoni.
Serving Size: 1 4-by-4 1/2-inch piece
190 calories; protein 13.1g; carbohydrates 11g; dietary fiber 2.2g; sugars 5g; fat 10.4g; saturated fat 4.6g; cholesterol 143.5mg; vitamin a iu 1084.6IU; vitamin c 38.6mg; folate 56.3mcg; calcium 204.9mg; iron 2.1mg; magnesium 35.1mg; potassium 550.4mg; sodium 414.2mg; thiamin 0.1mg.
Active: 15 mins Total: 55 mins Servings: 4
Serving Size: 1 3/4 cups
269 calories; protein 29.2g; carbohydrates 18g; dietary fiber 6.1g; sugars 9.5g; fat 10.6g; saturated fat 2.9g; cholesterol 192.6mg; vitamin a iu 1005.3IU; vitamin c 66.1mg; folate 61.1mcg; calcium 166.8mg; iron 1.7mg; magnesium 57.2mg; potassium 635.5mg; sodium 561mg.
Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber
Recipe courtesy of Erin Clarke of Well Plated.
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