Spinach Berry Smoothie

Get out your blender. This is going to be fun... and easy!

4 cups fresh spinach
1 cup grapefruit juice (100% juice, no sugar added)
1/2 cup frozen berries

Blend all ingredients. You can pour into single serving cups and freeze until ready to serve.

Optional-
Add in 1 to 2 cups of non-fat greek yogurt to make this a filling snack.
For a sweeter smoothie, add in 1 Tbs agave nectar.

Makes 4 servings. 1/2 cup per serving.

Nutritional Facts (per serving):

Calories- 40 Carbs-9g Protein-1g Fat-0g

Zucchini Bread/ Muffins

2 cups grated zucchini
1/4 cup granulated sugar
1/2 cup no-sugar-added applesauce
1/2 cup plain, fat-free greek yogurt*
3 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 tsp allspice
pinch of ground cloves
pinch of ground nutmeg
1/4 cup sliced almonds (optional)

Pre-heat oven to 350 degrees. Grease 2 loaf pans or 24 muffin cups. Place grated zucchini in a paper towel and wring out extra moisture. Mix together zucchini, sugar, applesauce, and yogurt. Add in eggs and vanilla. In a separate bowl, whisk together dry ingredients. With a rubber spatula, slowly add in dry mixture, being careful not to over-mix. Fold in almonds. Spoon into prepared pans and bake 40- 50 minutes (for bread) or 20- 25 minutes (for muffins), rotating halfway through baking.

* You can substitute regular plain, fat-free yogurt. Make sure that it does not have added sugars and remember that it will add more grams of carbs.

Makes 12 servings. 2 muffins per serving.

Nutrition Facts (per serving):

Calories- 148 Carbs- 24.5g Protein- 7.5g Fat- 3g

http://www.flickr.com/photos/vegan-baking/4277556698/sizes/m/in/photostream/

Simple Broccoli

4 cups fresh or frozen broccoli
2 Tbs light margarine
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp sage
salt and pepper to taste

Add all ingredients in a large sauce pan. If you are using fresh broccoli, add enough water to the pan to just cover the bottom. Cover and cook over medium-low heat, stirring occasionally, until broccoli is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 85 Carbs- 6g Protein- 3g Fat- 2.5g
http://www.flickr.com/photos/hulagway/5941767410/sizes/m/in/photostream/

French Toast

This is a super simple recipe, but a fun way to start the day!

8 -10 slices whole wheat bread

6 egg whites

1 egg yolk

1/4 cup skim milk

1/2 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp all-spice

pinch salt

Heat non-stick skillet to medium heat. Grease pan if necessary. Beat eggs and milk until smooth. Beat in spices and salt. Dip bread into mixture, coating both sides, letting extra drip off. Fry for about a minute on both sides, or until light brown.

Serve with fresh fruit, or light margarine and lite syrup.

Makes about 5 servings. 2 slices per serving.

Nutrition Facts (per serving):

Calories- 185 Carbs- 27g Protein- 12g Fat- 3g

http://www.flickr.com/photos/roboppy/24616167/

Sweet Potato Fries

Sweet Potato Fries

^{Harmon’s Grocery Keepin’ It Fresh Ad - April 2009}

3 sweet potatoes – peeled and sliced in ½” wedges

¼ cup canola oil (or olive oil)

2 teaspoons salt

½ teaspoon black pepper

½ teaspoon ground ginger

Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well.  Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown, about 20 minutes.  Remove to a paper towel lined plate.

Prep Time: 10 minutes        Ready In: 30 minutes       Serves 6

http://www.flickr.com/photos/notahipster/3001628444/sizes/m/in/photostream/

Pumpkin Chocolate Waffles

This is not a particularly low-fat recipe, but a healthier alternative.

1 3/4 cups whole wheat flour
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1/2 cup canned pumpkin
1 1/2 cups (12 oz.) diet ginger ale
2 eggs, separated
1 tsp vanilla
1 packet Splenda or Stevia (optional)
2 Tbs light margarine, melted
1/2 cup sugar-free chocolate chips (I like darker chocolate with this recipe, so I cut up about 10 Hershey's sugar-free special dark chocolate pieces)

Sift together dry ingredients. Mix together pumpkin, ginger ale, egg yolks, and vanilla. In a separate bowl, beat egg whites and Splenda, until soft peaks form. Set aside. Into pumpkin mixture, add dry ingredients and margarine, alternately. Stir in chocolate and fold in egg whites. Scoop 1 cup of batter onto a heated waffle iron. Dough will be a little thick, so with a heat-proof spatula, spread to the edges. Cook as usual. Serve with light margarine and sugar-free syrup.

Makes 16 waffle squares. Yields 4 servings.

Nutrition Facts (per serving):

Calories- 320 Carbs- 43g Protein- 12g Fat- 11g

Without Chocolate-

Calories- 245 Carbs- 40g Protein- 11g Fat- 5g


http://www.flickr.com/photos/hartini/2586798266/

Wheat Biscuits

I'll be honest, these are not going to look pretty, but they will be tasty!

4 cups whole wheat flour

2 Tbs baking powder

2 tsp salt

1/2 tsp baking soda

2 cups fat-free sour cream

1 cup light margarine or butter

1/4 cup honey

Pre-heat oven to 400 degrees. Spray baking sheet with Pam. Sift together dry ingredients. Cut in margarine. Mix together honey and sour cream and add to dough mixture, until well combined. For softer, fluffier biscuits, I prefer the drop method. You'll lightly take about a 1/4 cup of dough, using either a scooper, or your hands, and simply drop it onto the pan, spacing them 1 to 2 inches apart. Again, they wont look pretty this way, but I found when I rolled the dough into a circular shape, the biscuits became hard when cooked. Bake for 10- 15 minutes, or until bottoms are light brown.

Makes about 40 biscuits; 2 biscuits per serving.

Makes about 20 servings.

Nutrition Facts (per serving):

Calories- 145 Carbs- 23g Protein- 4g Fat- 4.5g

http://www.flickr.com/photos/nicolesusanne/2312540562/

Summer Chicken Salad

Normally I am not a sweet and savory fan. I have never been an advocate for kettle corn and the same goes for sweet salads. This salad, despite my best efforts and prejudices, I actually liked. I thought it would be a good time to put on a light, summer dish, with the good weather we have been having lately.

1 5oz. prepackaged lettuce mix (preferably spring or spinach mix)
8 oz. of cooked chicken breast, shredded
1 1/2 cups of fresh mixed berries
1/4 cup Kraft Light Red Wine Vinaigrette
or Kraft Light Raspberry Vinaigrette (for a sweeter salad)

Slice larger berries (ie strawberries), if applicable. Toss together lettuce, berries, and dressing in a large mixing bowl. Top with chicken and serve.

Optional:
Before cooking chicken, marinate in a light italian dressing for extra flavor.
Top with sliced, toasted almonds or feta cheese.
Can also be prepared as a side dish, without chicken.

Makes 2 servings.

Nutrition Facts (per serving):

Calories- 240 Carbs- 22g Protein- 25.5g Fat- 4g

Nutrition Facts (without chicken):

Calories- 130 Carbs- 22g Protein- 2.5g Fat- 3g

http://www.flickr.com/photos/elanaspantry/2066553912/

Creamy Pesto Pasta

6 oz. whole wheat spaghetti
1/3 cup reduced-fat parmesan cheese
2 Tbs basil (I prefer chopped, frozen)
1 - 2 cloves of garlic
1 Tbs olive oil
1/2 cup fat free half and half

Cook spaghetti, drain and set aside. Mix parmesan, basil, garlic, and olive oil in a blender. Spoon mixture into a saucepan, set to low heat, and whisk in half and half. When mixture is smooth, add in pasta. Stir gently until all noodles are coated with sauce. Serve warm (sauce will become thick as it cools).

Optional:
For a smoother consistency, add in 1 Tbs of white cooking wine to sauce mixture. This recipe works as a great meal with grilled chicken or shrimp.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 225 Carbs- 35g Protein- 9g Fat- 6g

Green Bean Casserole

As far as greens go, this is not a bad way to eat your vegetables.

4 cans cut green beans, drained
2 cans Healthy Request or fat free cream of mushroom soup
1 cup skim milk
1/2 cup onions, diced
3/4 cup mushrooms, sliced (optional)
2 tsp Worcestershire sauce
1/2 tsp ground black pepper

Preheat oven to 350 degrees. Saute onions and mushrooms (can also be added to ingredients raw). Whisk soup, milk, Worcestershire sauce, and pepper together. Mix together ingredients and spoon into a 3 quart (9x16) glass casserole dish. Bake for 25 to 30 minutes, or until bubbling.

Casserole can also be topped with shredded cheese before baking, or after 20 minutes of baking, topped with toasted sliced almonds or fat free croutons.

Makes 12 servings.

Nutrition Facts (per serving):

Calories- 65 Carbs- 10g Protein- 3g Fat- 1g

Ma-Ma-Ma-Mashed Potatoes

I love mashed potatoes for the holidays. Actually, I love mashed potatoes anytime! Just remember you can have too much of a good thing, so if you are watching your weight, control your portions.

12- 15 medium sized russet potatoes
4 cubes or 4 tsp chicken bouillon
3 tsp ground black pepper
2 tsp salt
1 cup skim milk
3 Tbs margarine or butter (optional)

Peel the potatoes and dice into 1" cubes. Immerse cubes in lukewarm water. Let sit for 15 to 20 minutes, then drain water and rinse off cubes. This will remove extra starch from potatoes. Next add potatoes and chicken bouillon cubes to a boiling pot of water. From this point, you can cook them one of two ways.
For thick potatoes:
Boil potatoes about 35 minutes. Boiling water will cloud, from potatoes breaking up. Drain excess water, and hand mash, adding pepper, salt, and margarine (leaving out milk).
For thinner potatoes:
Boil 15 to 20 minutes, or until potatoes are barely tender. Drain water, and mash potatoes with a hand mixer, adding salt, pepper, margarine, and milk.

It is important to drain the boiling water before mashing potatoes because this will, again, remove extra starch from the potatoes.

Makes 12 servings.

Nutrition Facts (per serving):

Calories- 135 Carbs- 29g Protein- 3g Fat- 0g

Banana Bran Muffins

Jared and I purchased some All Bran that for the life of us, we could not get around to eating. So I searched for a recipe that we could finish it off with. This is what we came up with.


2 large bananas, mashed
1 cup skim milk
1 egg white
2 Tbs light margarine
1 tsp vanilla extract
1 cup All Bran or Fiber One Original
1 cup whole wheat flour
6 packets Splenda
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
1/2 cup raspberries (optional)

Preheat oven to 350 degrees. Generously spray paper muffin cups with Pam. Combine All Bran, milk, egg, margarine, vanilla, and bananas in a bowl. Let sit for at least 5 minutes (I let mine sit for close to 10 minutes, to really soften the cereal). Mix together other all other ingredients, except raspberries in a separate bowl. After letting All Bran mixture sit for allotted time, mix together with dry ingredients. Fold in raspberries and spoon into muffin cups. Bake for 25- 30 minutes or until toothpick inserted in center comes out clean.

Makes 1 dozen muffins.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 180 Carbs- 42 g Protein- 7 g Fat- 2 g

http://www.flickr.com/photos/selena/ / CC BY-NC-ND 2.0

Easy Green Beans

These beans replaced our corn on the cob for a grilled summer veggie, but can also be prepared on a stove top during colder months.

4 cups frozen cut green beans*
1 Tbs dried chopped onions
2 Tbs light margarine or butter
salt and pepper to taste

To Grill:
Divide ingredients evenly into 4 sheets of aluminum foil. Fold up each sheet and throw on the grill on medium-low heat, turning every 5 minutes, until beans are steaming and margarine is melted.

On the stove:
Heat frying pan to medium. Add in margarine and onions. Melt margarine and then add beans and salt and pepper, stirring occasionally until beans are steaming.

Makes 4 servings.

* Canned green beans can also be used. Drain 2 cans and prepare as instructed, with only 1 Tbs margarine.

Nutrition Facts (per serving):

Calories- 50 Carbs- 5 g Protein- 1 g Fat- 1.5 g

http://www.flickr.com/photos/wickenden/ / CC BY-SA 2.0

A Light Quiche

Egg whites can be as bland as anything. To get a better experience with your protein, try out this quiche.




Crust-
1 cup wheat flour
1/2 cup parmesan cheese
4 Tbs light butter/ margarine softened
2 Tbs skim milk

Pre-heat oven to 375 degrees Fahrenheit. Combine all ingredients with a hand mixer until large lumps start to form. Press dough into a pie pan evenly. Cover with tin foil and set in oven while preheating, until egg mixture is ready.

Filling-
8 egg whites plus 1 yolk
1/2 cup fat free cottage cheese
8 oz chopped lean ham (omit for Vegetarian option)
1/4 cup chopped green onion
1 clove of garlic minced
1/2 tsp black pepper
1/4 tsp salt

Whisk all ingredients together. Remove crust from oven and take off foil. Add mixture into pie pan. Cook for 45min to an hour, or until top of the quiche pops up.

Other variations- Add 1/4 cup broccoli, chopped spinach, or asparagus.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 255 Carbs- 16g Protein- 23g Fat- 7g

http://www.flickr.com/photos/vanou/3571524997/

Herbed Brown Rice

If you are having a hard time eating plain brown rice day after day, try out this recipe for a little pizazz.





4 cups cooked brown rice
2 Tbs light margarine
4 cubes (4 tsp.) chicken bouillon
2 tsp dried parsley flakes
1 tsp garlic powder (half if using garlic salt)
1 tsp onion powder

Crush bouillon cubes and parsley flakes. While rice is still warm, fluff in margarine and then add the herbs. For an extra kick, add 1/2 tsp paprika.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 180 Carbs- 35g Protein- 4g Fat- 3.5 g


http://www.flickr.com/photos/63861396@N00/2269580331/

Jared's Favorite Protein Pancakes

Ever thought to your self, "I wish I could get the protein I need in the pancakes I love" ? Me neither. But Jared has! So here is his favorite recipe for a complete meal of carbs and protein.
1 container (1lb) Fat Free cottage cheese
12 egg whites
2 cups plain oatmeal (uncooked)
1 tsp cinnamon
Blend all ingredients with a hand blender or mixer until it is a smooth batter. With a small ladle, drop the dough onto a pan/ griddle heated to 350 degrees, or medium heat on a burner. With the back side of the ladle, smooth out the dough, until it becomes a circular shape (Dough is thick and will not flatten on its own). Cook until small bubbles appear in the dough and flip to cook the other side. Serve with margarine and sugar-free maple syrup.
For variety, add 1 cup of fresh blueberries or sugar-free chocolate chips to the dough after blended.
Makes about 16 4in. pancakes.

Makes 4 servings.
Nutrition Facts (per serving):
Calories- 280 Carbs- 32g Protein- 33g Fat- 2.5g

http://www.flickr.com/photos/progoddess/ / CC BY-NC-ND 2.0