Prep Time: 10 mins Cook Time: 35 mins Total Time: 45 minutes Yield: serves 4-6
Extra virgin olive oil
1 large yellow onion, chopped
2 celery ribs, chopped
Salt and pepper
4 large garlic cloves, minced
1/2 tsp dried thyme
Pinch red pepper flakes
3/4 cup dry white wine
1 28-oz can whole peeled plum tomatoes, juice separated and reserved
3 cups low-sodium vegetable broth
1/4 cup organic golden raisins
2 tbsp capers, rinsed
2 lb skinless sea bass fillet, about 1 1/2-inch thick, cut into large cubes
1/2 cup chopped fresh parsley leaves, stems removed
3 tbsp toasted pine nuts, optional
Prep Time: 10 mins Cook Time: 23 mins Total Time: 33 minutes Yield: 12 muffins
Category: Baked Good Method: Baked
Easy, one bowl, healthier pumpkin muffins made with whole wheat grains and naturally sweetened! These pumpkin muffins are as light, fluffy and delicious as their coffee shop counterparts. These are great for the whole family for school or work !!
*Oil options: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavor but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
**Flour alternatives: White whole wheat flour works great, if you can find it. Whole wheat pastry flour yields extra light and fluffy muffins that are delicate until cooled. All-purpose flour and gluten-free all-purpose flour blends work as well.
**Change it up: You could really go crazy with add-ins here. After stirring in the flour and oats, gently fold in up to 3/4 cup chocolate chips, chopped nuts like pecans or walnuts, and/or some chopped dried cranberries or crystallized ginger.
Serving suggestions: These muffins are great on their own, with a pat of butter, or spread with almond butter. They would also be fantastic with homemade pecan butter or coconut butter.
Make it egg free: Readers report that these muffins turn out well with flax eggs!
Make it vegan: Use maple syrup, flax eggs and non-dairy milk.
Make it dairy free: Simply use your non-dairy milk of choice.
Make it gluten free: Bob’s Red Mill gluten-free all-purpose blend works well instead of the whole wheat flour. Or, use 2 1/2 cups certified gluten-free oat flour instead.
Make it oat free: Simply omit the oats. No other changes necessary.
Make it lower in fat: I would argue that this bread contains a healthy amount of fat, but you can replace the oil with applesauce if you’re following a low-fat diet. Choosing olive oil instead of coconut oil will reduce the saturated fat content; total fat content will remain the same.
Update September 24, 2019: I removed white whole wheat flour as an option simply because I can’t find it in stores any more. I also upped the amount of spice from 1 1/2 teaspoons to 2 teaspoons.
Recipe Compliments : https://cookieandkate.com/healthy-maple-pumpkin-muffins/print/23668/
This nutritious recipe is a high-protein swap for other breads, and it will undoubtedly become one of your most-made recipes. Made with a mix of almond flour, whole seeds, and eggs, it is a high-protein swap but also offers plenty of omega-3s—which flax and chia seeds are particularly good sources of—and it's also gluten – free.
Note: If you do not have arrow root powder, you can substitute it with corn starch or corn flour
Recipe Compliments from The 7-Day Sugar Cleanse by Leisa Maloney Cockayne.
Sweet and Sour Sauce
Amount Per Serving: CALORIES: 198 Serves: 4
TOTALFAT:4g SATURATED FAT: 1g CHOLESTEROL: 143mgFIBER: 2gSUGAR: 17gPROTEIN: 17g
Recipe Compliments : https://reciperunner.com/sweet-and-sour-shrimp-stir-fry/
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
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