Pumpkin Spice Bread (healthy)

22 Dec

Makes 8 servings

  • 1 cup oat flour
  • 1/4 cup coconut flour
  • 1/2 cup protein powder (we used Trutein Cinnabun)
  • 1 egg
  • 1/2 cup pumpkin puree
  • 1/2 cup baking stevia or sweetener that measures like sugar
  • 1.25 cups unsweetened almond milk
  • 1 tbs pumpkin spice
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tsp apple cider vinegar
  • 1/2 tsp salt
  • Optional: 1/4 cup semi-sweet chocolate chips
 
Preheat oven to 350 degrees and spray a loaf pan with nonstick spray. In a medium bowl, mix all dry ingredients then add in remaining ingredients, and stir until thoroughly combined. Pour batter into prepared pan and bake for 60-70 minutes or until a toothpick comes out clean. Enjoy!

Servings: 8; Calories: 115; Fat: 2.8 g; Carbs: 16 g; Fiber: 5 g; Protein: 8 g

Amaranth, Quinoa and Steel Cut Oats Breakfast

17 Nov

Ingredients:

1/4 cup steel cut oats
1/4 cup amaranth
1/4 cup quinoa
1 TBSP Amaranth (for popping)
2 cups water
2 TSP Cinnamon
1 TSP Vanilla
1 TBSP Honey
1 TBSP Peanut Butter

Process:

1. Soak steel cut oats, amaranth and quinoa overnight in 2 cups of water.

2. Pop the Amaranth and save for morning (heat in a hot covered pan until 3/4 of them are popped they burn easily –  and pour in a bowl)

2. Add grains and water to a saucepan cover and bring to a boil, reduce to medium heat and cook until thickened to your desired consistency ~10-15 minutes.

3. Add Cinnamon, Vanilla, Honey and Peanut Butter stir in the till mixed well.

4.  Sprinkle with the popped Amaranth and enjoy

Cream Cheese Carrot Cake

26 Oct

Nutrition Breakdown: (1 slice of 8)*

133 calories
2.1g total fat
18.9g carbs
10g protein
4.3g sugar (natural)
 
What you will need:

 
Cake:
2 cups oat flour
1 tbsp. + 1 tsp. ground cinnamon
1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. ground cloves
1/4 tsp. ground ginger
1/2 tsp. nutmeg
1/2 tsp. allspice
5 large egg whites
1 1/2 cups grated carrots (Equal to 1 1/2 medium carrots)
1/2 cup unsweetened apple sauce
Sweetener, of choice & to taste (I used 1/2 cup powdered Stevia)
 
Cream Cheese Frosting:
1 cup low-fat cottage cheese
1/2 cup 0% plain Greek yogurt
1 1/2 tsp. vanilla extract
Sweetener, to taste (I used 1.5 tsp. powdered Stevia)
 
Directions:
Preheat oven to 350 degrees F. Spray a cake round baking dish with non-stick cooking spray and set aside. 
In a large mixing bowl combine all dry ingredients and mix well.
Grate the carrots and combine it with the wet ingredients. Stir well and pour the wet ingredients into the dry ingredients. Mix, mix, mix! Pour the batter into the baking dish, smooth out with a spoon, and bake for 20-25 minutes, or until the middle of the cake is firm.
Remove from the oven, allow to cool on a cooling rack.
While your cake is cooling, combine all ingredients for the frosting into a blender and process down until the chunks are no longer present from the cottage cheese. Pour onto the cake, smooth out with a spoon, and sprinkle with toppings of choice. Enjoy! Be sure to keep refrigerated!

HIGH PROTEIN BLUEBERRY COOKIES

26 Oct

Ingredients (Makes 10 cookies)
-4 egg whites
-1/2 cup oatmeal
-1 cup berries
-2 scoops of vanilla protein powder

Directions
-Combine egg whites, protein powder and oatmeal well.
-Stir in blueberries
-Drop spoonfuls of mixture on a baking sheet coating with cooking spray.
-Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts – Per serving one cookie
Calories 57g
Protein 7g
Carbohydrate 5g
Fat 1 g

Fast Shrimp Bisque

26 Oct

Ingredients

2 cups water
2 teaspoons Old Bay Seasoning or other seafood seasoning
12 ounces fresh or frozen medium shrimp in shells, thawed
2 stalks celery, thinly sliced (1 cup)
1 12 ounce can evaporated milk
1 cup milk
2 tablespoons all-purpose flour
2 teaspoons anchovy paste or 1 or 2 anchovies, finely chopped
Seafood seasoning (optional)

Directions

1. In a 4-quart Dutch oven combine the water, Old Bay Seasoning, shrimp, and celery. Cook, uncovered, over medium-high heat for 5 to 8 minutes or until shrimp shells turn pink and shrimp are opaque. Remove shrimp with slotted spoon or tongs; set aside to cool.

2. In a medium bowl whisk together evaporated milk, milk, flour, and anchovy paste; stir into liquid in Dutch oven. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.

3. Meanwhile, peel shrimp. Chop about half the shrimp. Add chopped shrimp to soup. Cook for 1 to 2 minutes or until heated through. Ladle into bowls. Top with remaining shrimp. Pass additional seafood seasoning.

For a spicy curry seafood soup, use coconut milk in place of evaporated milk and add a little curry powder and Asian chili sauce.

Spicy Squash Soup

20 Oct

spicy squash soup

Serves 3

– 3 butternut squash

– 2 sticks of celery

– 1 carrot

– 1 small jalapeño or 1/2 a larger one

– 1 tablespoon of apple cider vinegar

– 3 or 4 sticks of fresh thyme

– 3 or 4 sticks of fresh rosemary

– salt

Optional – pumpkin seeds

 

Pre-heat the oven to 200C. Then slice your squash into thick rounds, cut off the skin and then cut into cubes. Place these on a roasting dish with a little olive oil, salt, the rosemary and thyme. Bake for about twenty minutes, until the cubes are perfectly soft and tender.

While the squash cooks, peel the carrot and remove the ends of the celery. Then chop them up nice and small and place in a pan with one cup of boiling water, put the lid on and allow them to slowly disintegrate into a stock, after about 12 minutes the veggies should be nice and soft. At this point put them and the water into a liquidizer until a runny liquid forms. Keep this warm to add to the squash once it is ready.

Next, finely chop the jalapeño, removing its seeds first.

When the squash is cooked add it to the blender with the jalapeño, apple cider vinegar. As you blend slowly pour in the stock until you reach your desired consistency.

If you like pumpkin seeds, which I do, toast these while the soup continues to warm. Once they are nice and crunchy stir them into the soup bowl.

Red Wine-Braised Short Ribs

17 Oct

INGREDIENTS
5 pounds bone-in beef short ribs, cut crosswise into 2′ pieces
Kosher salt and freshly ground black pepper
3 tablespoons vegetable oil
3 medium onions, chopped
3 medium carrots, peeled, chopped
2 celery stalks, chopped
3 tablespoons all-purpose flour
1 tablespoon tomato paste
1 750-ml bottle dry red wine (preferably Cabernet Sauvignon)
10 sprigs flat-leaf parsley
8 sprigs thyme
4 sprigs oregano
2 sprigs rosemary
2 fresh or dried bay leaves
1 head of garlic, halved crosswise
4 cups low-salt beef stock

Preheat oven to 350°. Season short ribs with salt and pepper. Heat oil in a large Dutch oven over medium-high heat. Working in 2 batches, brown short ribs on all sides, about 8 minutes per batch. Transfer short ribs to a plate. Pour off all but 3 Tbsp. drippings from pot.
Add onions, carrots, and celery to pot and cook over medium-high heat, stirring often, until onions are browned, about 5 minutes. Add flour and tomato paste; cook, stirring constantly, until well combined and deep red, 2-3 minutes. Stir in wine, then add short ribs with any accumulated juices. Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 25 minutes. Add all herbs to pot along with garlic. Stir in stock. Bring to a boil, cover, and transfer to oven.
Cook until short ribs are tender, 2–2 1/2 hours. Transfer short ribs to a platter. Strain sauce from pot into a measuring cup. Spoon fat from surface of sauce and discard; season sauce to taste with salt and pepper. Serve in shallow bowls over mashed potatoes with sauce spooned over.

No-Bake Chocolate Eclair Dessert

15 Oct

Ingredients

Filling:

  1. 2 (3.5 oz.) boxes vanilla instant pudding
  2. 3 c. milk
  3. 1 (12 oz.) container Cool Whip
  4. Graham crackers

Topping:

  1. 1/3 c. cocoa
  2. 1 c. sugar
  3. 1/4 c. milk
  4. 1 stick (1/2 c.) butter (or margarine)
  5. 1 tsp. vanilla?

For this dessert, you start with graham crackers, vanilla pudding, and Cool Whip.

Mix the pudding and Cool Whip together , then layer this fluffy pudding mixture with the graham crackers.

You just lay the whole graham cracker sheets in the pan and spread them with the pudding

Once you’re done your graham cracker and pudding layers, boil together some sugar with cocoa and milk, and then add some butter and vanilla.

Pour all that over the top graham cracker layer.  Refrigerate the dessert over night, and then dig in!

Zuppa Toscana

14 Oct

1 lb. Italian sausages
4-6 russet potatoes, chopped
1 onion, chopped
1 tsp red pepper flakes (or to taste)
2 Tbsp minced garlic (about 3-4 cloves)
32 oz. chicken broth
2 c. kale or Swiss chard, chopped
1 c. heavy whipping cream
2 Tbsp flour

1. Brown sausage links in a sauté pan, drain off any fat
2. Cut links in half lengthwise, then cut slices.
3. Place sausage, chicken broth, garlic, potatoes and onion in slow cooker. Add just enough water to cover the potatoes and meat if needed.
4. Cook on high 3-4 hours (low 5-6 hours) until potatoes are soft – depending on your cooker … you really want the potatoes to remain a little firm not mushy

30 minutes before serving:
5. Mix flour into cream removing lumps.
6. Add red pepper flakes, cream and kale to the crock pot, stir.
7. Cook on high 30 minutes or until broth thickens slightly.
8. Add salt, pepper, to taste.

Amazing Tender Beef Stew

14 Oct

PREP TIME: 20 minutes
TOTAL TIME: 2 hours 50 minutes
Serves 8

3 Tbsp olive oil
2 lb cubed beef stew meat (1 1/4″)
1 med onion, diced
3 cloves garlic, minced
12 oz beer (pale lager)
3 1/2 c beef broth
2 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 1/2 tsp sugar
1/2 tsp paprika
8 new potatoes (1 1/2″-2″ diameter), quartered
4 carrots, sliced diagonally
3 Tbsp all-purpose flour
Finely chopped fresh parsley (optional)
Crusty bread (optional)

1. Heat oil in large pot or Dutch oven over medium-high heat. Season beef. Working in 2 batches, brown meat on all sides, 6 minutes. Remove to plate.

2. Add onion to pot and reduce heat to low. Cook, stirring, until softened, 3 minutes. Add garlic and cook, stirring, 1 minute.

3. Pour in beer. Add broth, tomato paste, Worcestershire, sugar, paprika, 1/2 tsp kosher salt, and pepper to taste.

4. Return beef to pot. Simmer until meat is tender, 1 1/2 to 2 hours.

5. Stir in potatoes and carrots. Simmer until vegetables are tender and meat is very tender, 30 to 40 minutes longer.

6. Remove 1 cup of liquid from pot and slowly whisk in flour. Stir back into pot and bring to a gentle boil. Reduce heat and simmer until thickened, 10 minutes. Season. Sprinkle with parsley (if using). Serve with bread, if desired.

NUTRITION (per serving) 434 cal, 25 g pro, 19 g carb, 2 g fiber, 26.5 g fat, 9 g sat fat, 523 mg sodium