Saturday, January 12, 2019

"NO GUILT" BROWNIES


Ingredients
3 cups black beans (1 15-oz can, drained and rinsed very well), reduced sodium or no sodium
4 tbsp cocoa powder
1 cup quick oats
¼-1/2 cup maple syrup
1/2 cup honey
1/2 cup vegetable oil
4 tsp pure vanilla extract
1 tsp baking powder

¾ - 1 cup chocolate chips (I also think less than ¾ cup works well but this is personal preference)
Chocolate chips for presentation
Add some walnuts and/or ground flax for added nutrition


Instructions
Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. The trick with these: serve them first, and then reveal the secret ingredient. You can also make a thicker brownie and cutting them into smaller pieces by using 1 1/2 times the recipes. Cooking time increases slightly.

Yield: 18-24 brownies


Per Black Bean Brownie:
Calories: 137
Fat: 6g
Carbs: 15-19g
Sugars 10g
Fiber: 3g
Protein: 3g
Sodium: 17mg



Sunday, December 16, 2018

Mulled Holiday Cider


A warm and fragrant addition to any festive fall or winter event.
*Recipe from Guiding Stars
 
Servings: 10
Prep time: 15 minutes
Cook time: 45 minutes




Ingredients
2 quarts apple cider
4 (3-inch) cinnamon sticks
1 Tablespoon whole cloves
1 teaspoon ground ginger
½ teaspoon allspice
6 pieces orange peel

Directions

  1. In a stock pot, combine all the ingredients. Simmer for 30 minutes. Let cool a bit and strain. Serve warm or cover and refrigerate overnight.
  2. Reheat and serve in mugs.

Nutritional Information (Serving Size: 6.4 fluid oz): Calories: 130, Fat: 0.5g,  Saturated fat: 0g,  Sodium: 10 mg, Carbohydrates: 32g  Fiber: 1.5 g, Sugar: 25g,  Protein: 1g 

Saturday, December 15, 2018

Festive Green and Red Healthy Cucumber Hummus Bites


Cucumber Hummus Bites make the perfect finger food and appetizer for your next party or get together. Crisp cucumbers slices are topped with roasted red pepper hummus, tomatoes, feta cheese and fresh parsley.
15 minutes Prep Time
Ingredients
  • 2 cucumbers, sliced into thin rounds {32 slices}
  • 1 10 oz. tub of Sabra Roasted Red Pepper Hummus
  • 16 cherry tomatoes, cut in half
  • 1 oz crumbled feta cheese or reduced fat feta
  • Freshly chopped parsley
  • Toasted sesame seeds (optional)
Instructions
  1. Toast sesame seeds in a skillet until slightly golden brown.
  2. Slice the cucumber into thin rounds and lay them out on serving platters. Using a small teaspoon spoon a small amount of the roasted red pepper hummus onto each cucumber slice.
  3. Top with the cherry tomato half, sesame seeds, crumbled feta cheese and the freshly chopped parsley.
  4. Serve chilled or store in an airtight container before serving.
Notes
These are great with a variety of vegetables. Try adding matchstick carrots or thinly sliced red onion.
There are a variety of hummus options that would be great with this appetizer.
Feel free to leave the feta cheese off if you do not like it.

Nutrition Info: 11 calories, 0 gm fat, 0 gm sat fat, 35 mg sodium, 0.4 g protein, 1.3 gm sugar, 1.87 gm carbohydrate, 0.4 g fiber

Tuesday, November 20, 2018

Juicy Roasted Turkey Breast

1 turkey breast with bone or turkey breast without bone
1 medium onion
2 whole carrots
2 stalks of celery, halved
Olive oil
1 tablespoon ground lemon
Black pepper to taste
1 and 1/2 teaspoons onion powder
1 and 1/2 teaspoons garlic powder
1/4 teaspoon salt
1/2 teaspoon paprika


Place the onion, carrots, and celery in the bottom of a roasting pan. Put the turkey breast on top of the vegetables and brush with olive oil. Combine spices in a small bowl. Rub the spices over turkey. Roast at 400 degrees for 5 minutes and then turn the oven down to 325 degrees. Roast until the turkey breast reaches an internal temperature of 165 degrees.

Place the turkey on a serving platter and let it stand for 15 minutes before carving. Prepare gravy by adding water to the pan with the vegetables. Allow everything to simmer for 10 minutes. Remove the fat and thicken with flour or cornstarch.

Enjoy!

Nutrition Information:
Serves 14. Each 3 ounce serving contains 114 calories, 0.5 g fat, 0 g saturated fat, 70 mg cholesterol, 44 mg sodium, 0 g carbohydrate, 0 g fiber, and 25 g protein.

Wednesday, October 24, 2018

TASTE THAT PUMPKIN!


Most people think of pumpkins as just Halloween decorations, as a Thanksgiving pie filling, or a flavoring in your favorite pumpkin spice latte (which actually has no real pumpkin flavor, just the spices!). When cooked and eaten in different ways, pumpkin is rich in vitamins and minerals and low in calories. Here are some great reasons to dig into that pretty orange gourd and a yummy recipe for the whole family!

Fill up on fiber!
 Pumpkins are a great source of filling fiber. Fiber, if you don’t know, is the indigestible roughage found in many plant foods like grains, fruits, and vegetables and is very important for smooth digestion, hormone control, heart health, and even blood sugar control. If eaten regularly, it can also help reduce certain types of cancers. If you don’t want to cook your own pumpkin from fresh, you are in luck when it comes to fiber. In one cup of canned pumpkin there is over 7 grams of fiber, while one cup of cooked, fresh pumpkin has about 3 grams of fiber.

Boost immunity and keep your eyes healthy!
 Pumpkins are high in Vitamin C and E and rich in antioxidants such as beta-carotene and lutein. These infection fighters give pumpkins their bright eye-catching colors. Beta-carotene is a special antioxidant that converts to Vitamin A in our body and fights against degenerative eye damage. Vitamin C has been linked to the prevention of high cholesterol and heart disease.

Don’t skip the seeds!
 Pumpkin seeds, also known as “pepita seeds”, are high in fiber and a good source of protein, healthy fats, zinc, and more vitamins and minerals. Next time your kids carve their pumpkins don’t forget to save the seeds for roasting and snacking!

Now that you know how healthy real pumpkin can be, here is a fun snack to introduce your kids to eating this colorful gourd!








No-Bake Pumpkin Chocolate Chip Granola Bars
(Adapted from therealfoodrds.com)

Prep Time: 10 mins      Total Time: 10 mins     Yield: 8 Granola Bars

Ingredients:
-          2 cups of “old fashion” rolled oats
-          1/3 cup of canned pumpkin puree (not canned pumpkin pie mix)
-          ¼ cup nut or seed butter of your choice (peanut butter, almond butter, sunflower seed butter etc)
-          3 Tbsp. pure maple syrup
-          1 tsp. pumpkin pie spice
-          ½ tsp. pure vanilla extract
-          ¼ cup chopped unsalted pumpkin seeds (can use pecans, sunflower seeds, etc.)
-          ¼ cup mini chocolate chips

Instructions:
In a blender or food processor, combine the oats, pumpkin puree, nut or seed butter, maple syrup, pumpkin pie spice, and vanilla extract. Pulse on low for a few seconds, scraping the sides as needed. Process just until mixed, you want some of the oats to remain whole. Transfer the pat mixture to a bowl and fold in the pumpkin seeds (or other seed/nut of choice) and chocolate chips.
3.     Line a 9 x 5 inch loaf pan with plastic wrap or parchment paper. Lay the mixture into the loaf pan, spreading it out as you go, and pressing down very firmly. Place in the freezer for 30 minutes before slicing into 8 bars or 10 squares.  Store in airtight container in the fridge and enjoy for breakfast or a snack!
  
Note: Invite your kids to help measure the ingredients and have a taste test of some of the ingredients (oats, pumpkin, nut or seed butter, maple syrup, pumpkin seeds) before it is put into the food processor so that they know what they taste like separately and together at the end.