Banana Pumpkin Bread with Pumpkin Spice Cream Cheese Spread

As fall slowly approaches, cooking with pumpkin becomes a favorite hobby of mine. Pumpkin is a low-calorie vegetable but is rich in anti-oxidants, Vitamin A, B-complex vitamins, Vitamin C, and Vitamin E.  Pumpkin has zero saturated fat and cholesterol and the seeds are loaded with heart healthy mono unsaturated fatty acids and fiber. 

This morning I had two bananas that were going to spoil and a can of pumpkin in my cupboard and I thought, why not make a hearty banana pumpkin bread! I thought about putting in a layer of cream cheese filling, but I think I will try that another time. I follow a blogger, Skinny Taste, and I saw her Pumpkin Cream Cheese Spread and decided to use my extra pumpkin to make this cream cheese. I kept nibbling on the cream cheese spread - it will go excellent with a bagel or toast for breakfast. This is definitely a keeper.

One recommendation I will make to this recipe is to add nuts or raisins into the batter. I enjoy chopped walnuts in my bread as this adds more heart healthy fat, protein, and fiber. In this recipe I topped my bread with 1 oz. chopped pecans, but next time I will add more in the batter. Now slice yourself up a piece of bread, top with the cream cheese spread and relax with a cup of tea, coffee, or milk. This bread is an excellent choice if you are looking for something sweet.

Banana Pumpkin Bread
8 slices

1 cup whole wheat flour
3/4 tsp baking soda
1/2 tsp salt
1 tsp pumpkin pie spice
1 tsp cinnamon
2 tbsp butter or margarine
1/2 cup brown sugar
1 cup canned pumpkin filling
2 eggs

1. Preheat oven to 325 degrees F. Coat a 9x5 bread pan with cooking spray. 
2. Mix flour, baking soda, salt, pumpkin pie spice, and cinnamon in a large bowl.
3. In a separate bowl mash the bananas and add the pumpkin pie filling, eggs, butter and sugar. Mix thoroughly until homogeneous.
3. Mix the wet and dry ingredients. *If you want to add in raisins, dates, chopped nuts - add now!
4.  Pour into loaf pan and bake for 1 hour. After 25 minutes top the bread with foil to prevent the top from burning.

Pumpkin Cream Cheese Spread
Adapted from Skinny Taste
10 servings (3 tbsp)

8 oz. fat free cream cheese
1/2 cup canned pumpkin pie filling
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tbsp brown sugar
2 tbsp granulated sugar

Soften cream cheese and mix all ingredients together. Chill in fridge and serve!

Nutritional Information:
1 slice Banana Pumpkin Bread 
Calories: 204
Protein: 4 g
Carbohydrate: 40 g
Fat: 4.5 g
Fiber: 4 g

3 tbsp Pumpkin Cream Cheese Spread
Calories: 65
Protein: 5 g
Carbohydrate: 11 g
Fat: 0.3 g
Fiber: 1.6 g

Pizza Pasta Bake

Although I love to bake, I do not have time to make an extravagant meal every day. While in college I juggled two jobs and a full course load leaving little time for cooking. Eating well is very important to me and in order to continue to eat well, I learned to make ONE large, healthy meal that would feed me for the week.  I will forewarn you - if you do not like leftovers this meal plan is not for you. But if you enjoy leftovers and do not mind re-heating food, then this plan will save you tons of time!

As I have transitioned into my internship it is more important than ever to continue to eat well and this Pizza Pasta Bake is a simple, creative, tasty meal that will feed you over a week! I actually made this meal before my boyfriend came into town, and he ate half of the Pizza Pasta Bake in one day! Yikes! I guess it's good....

I initially found this recipe from The Country Cook, but I decided to lighten it up and slightly alter the recipe. Feel free to check out the original recipe using the link above. 

Pizza Pasta Bake
Servings: 20 (1.5 cup servings)
Preparation time: 25 minutes

Ingredients:
1 tbsp olive oil
1/2 large onion, diced
2 tsp garlic
1 large (29 oz.) can tomato sauce
1 (15 oz) can diced tomatoes
6 oz. tomato paste
4 oz. canned mushrooms
1 tbsp Italian Seasoning
2 tsp Garlic Powder
2 tsp Red Pepper (use more if you like spicy!)
1 pound fusili or penne pasta
Turkey Pepperoni
1 1/2 cups part skim mozzarella cheese, divided use
7 oz. Turkey Pepperoni

1. Pre-heat oven to 350 degrees F. Cook pasta and set aside.
2. In a large pot, saute onion and garlic 3-5 minutes or until onion is translucent. Add tomato sauce, tomato paste, Italian seasoning, garlic powder, red pepper, and mushrooms. Turn to medium/low heat and simmer 5-10 minutes.
3. Slice pepperoni in half, leaving 30 for the top of the bake, set those aside. 
4. Mix cooked pasta, sauce, 1 cup of the mozzarella cheese, and Turkey Pepperoni. Stir well. Spray a large non stick baking pan. Pour in pasta mixture. 
5. Sprinkle with remaining mozzarella cheese and top with pepperoni slices. Cover with aluminum foil (I spray mine with Pam so the cheese does not stick)
6. Bake for 20 minutes, then remove foil and bake another 5-10 minutes or until cheese begins to brown. Let cool for 10 minutes and serve!

Option: I saute spinach and add this into my serving of pasta. This adds extra B-vitamins, iron and minerals!

Nutritional Information:
1 serving (1.5 cups)
Calories: 140
Fat (g): 4
Protein (g): 10
Carbohydrate (g): 18
Fiber (g): 4
Sodium (mg): 500

Low Calorie PCP Granola

Hi everyone! I apologize for my lengthy delay from posting, but this summer has been extremely busy. But not to worry! I will be posting once or twice each week from here on out.

This last Monday I began my Dietetic Internship. It is going to be an intense ride, but eating well and maintaining my health will be essential to getting through this internship and helping my patients as much as possible. It is important for me to practice what I preach and my blog is my outlet to show just this.

Although I already have a homemade granola recipe, I decided I wanted to try something new. This recipe has ZERO added sugar. The sole sources of sugar come from the chopped prunes, dried cherries, and dried pomegranate. I love to add granola to my yogurt and eat it as cereal, but yogurt and milk already contain enough sugar themselves. Sure enough - this granola is still DELICIOUS!!!! This recipe is low in saturated fat, sodium, has zero cholesterol and the almonds are an excellent source of good fat. Feel free to be creative with this recipe and add additional ingredients such as dried coconut, raisins, golden raisins, chopped walnuts!

Servings: 32 (heaping 1/4 cup)
Prep Time: 10 minutes
Cook Time: 30 minutes

4 1/2 cups Old-Fashioned Oatmeal, uncooked (not instant)
1/3 cup almonds, chopped
2 tsp cinnamon
1/4 tsp salt (optional)
1/2 cup sugar free maple syrup
1 tbsp vegetable oil
5 oz. Dried Pomegranate 
5 oz. Dried Cherry Raisins
10 prunes, cut into raisin sized pieces
(optional – you can substitute any of these for raisins, golden raisins, dried coconut, walnuts, etc.)

1. Preheat oven to 350 degrees Fahrenheit.
2. Stir together oatmeal, almonds, cinnamon and salt in a large bowl. In a separate bowl, whisk syrup and vegetable oil; pour over oatmeal mixture and stir to coat thoroughly.
3. Spray a 12x15-inch baking pan with Pam and place the mixture in an even layer on the pan. Bake for 30 minutes, stirring every 10 minutes during baking time.
4. While the granola is baking, chop prunes into small, "raisin-sized" pieces. Lightly coat the chopped prunes with flour to prevent them from sticking together. 
5. Cool mixture in the pan for 5 minutes before adding dried cherries, pomegranate, and chopped prunes then place on parchment paper to continue cooling. Store granola in an airtight container. 

To serve: Pour 1 cup milk over a heaping ½ cup of granola (top with fresh berries, if desired) OR mix 1 cup low-fat yogurt with 1/4 cup granola (top with fresh berries or sliced bananas, if desired)

Using a measuring tool helps maintain portion-control. I always use a measuring scoop when I eat granola.

I store these in my freezer!

Nutritional Information:
1 serving (heaping 1/4 cup)
Calories: 90 
Fat (g): 1.7
Carbohydrate (g): 17.6
Protein (g): 2.1
Fiber (g): 1.6 
Sodium (mg): 20 mg

Bruchetta

It is summer time! And summer calls for fresh bruchetta! Ever since my dad began growing tomatoes in his garden four years ago, our family makes fresh bruchetta. Let me warn you - it is much better than what you get in a restaurant.

Whenever my friends have dinner parties they all say, "Sarah brings bruchetta!" So here is an insider's look into my famous recipe:

Tip: This recipe is an excellent appetizer and use crusty French or Italian bread.

Ingredients:
3 cloves garlic, finely chopped
1 clove garlic - for rubbing on bread
4 large tomatoes, diced
10 basil leaves, finely chopped
1 tsp Olive Oil
3 tbsp Balsamic vinegar (or more to taste - I like a lot of balsamic)
Parmesan Cheese
Salt to taste

1. Chop tomatoes, basil and garlic and put into a bowl. Add olive oil and balsamic vinegar - mix and let it marinate.
2. Thinly slice bread and rub with garlic clove. Lightly broil both sides.
3. Top with tomato mixture, sprinkle with Parmesan cheese and put back into the oven for another 30-60 seconds until cheese begins to melt.
4. Serve immediately and enjoy!

Cream Cheese Carrot Cake Muffins

Who doesn't like dessert for breakfast!?! These muffins are sweet enough to entice you to take a second, while not overly powerful like an extravagant dessert. Be generous when adding the cream cheese filling as this adds the extra boost of flavor. Feel free to add chopped walnuts or sprinkle sugar and cinnamon on top before baking.

Ingredients:

2 1/4 cups all-purpose flour - do NOT substitute whole-wheat flour...I tried this and it failed!

1/2 cup Splenda

1/4 cup brown sugar, firmly packed

1 1/2 tsp baking powder

1/4 tsp baking soda

1 1/2 tsp cinnamon

3/4 tsp ground ginger

3/4 tsp salt

2 large eggs

3/4 cup water

1/3 cup vegetable oil

1 1/2 cups grated carrot (use food processor or cheese grater)

Filling:

8 oz. fat free cream cheese

1/4 cup Splenda

1 tsp vanilla

1. Preheat oven to 400 degrees F. Grease a 12 muffin pan or line with muffin cups.

2. To make the filling, mix the sugar with softened cream cheese. Set aside.

3. Mix the flour, sugar, baking powder, baking soda, cinnamon, ginger, and salt in a large bowl. Mix well. Add eggs, water, and oil and mix. Fold in the grated carrot, stirring to combine.

4. Using a large spoon, cover the bottom of the muffin cup (about 1/4 inch). Then dollop a HEAPING tablespoon of filling (be generous!). Last, cover with enough batter to fill the muffin cup. Optional: lightly dust muffins with a mixture of cinnamon and granulated sugar before baking.

5. Bake muffins for approximately 15-20 minutes, or until the edges begin turning brown. The tops of the muffins will feel firm to the touch.

6. Remove muffins and transfer them to a cooling rack. Wait 10 minutes before serving as the center will be quite hot.

Note: this recipe makes 15 cupcakes.

Nutrient Analysis:

Yield: 15 muffins

Serving: 1 muffin

Calories: 150

Protein: 5 g

Fat: 5.8 g

Carbohydrate: 19 g

No Bake Oatmeal Chocolate Cookies

These cookies are quick, easy, gluten free and a great source of whole grains! The oatmeal provides soluble fiber and good carbohydrates which help keep your blood glucose in check while the peanut butter adds protein. However we cannot forget about the sugar and butter....well this is why these cookies are for dessert! I substituted all the sugar for Splenda, but do not substitute applesauce for the butter - I tried this with half of the recipe and it fatally bombed! However, feel free to be creative and make changes: add craisins, mini-chocolate chips or white chocolate chips, even try adding additional sources of fiber such as All-Bran buds.

Ingredients:
2 cups sugar (1 cup sugar, 1 cup Splenda)
1/4 cup cocoa
1 stick butter
1/2 cup milk
2 tsp vanilla
3 cups quick-cooking oatmeal
1/2 cup peanut butter (crunchy or smooth)

1. Combine sugar, cocoa, butter and milk in a saucepan. Bring to a boil for one full minute stirring continuously. Remove from heat.
2. In a separate bowl, combine oatmeal, peanut butter and vanilla. Stir in the sugar mixture and mix. Let cool for 5 minutes.
3. Drop by spoonful onto wax paper. Let cool for at least 30 minutes and then refrigerate. This is excellent with a glass of milk!

Nutrient Analysis: 36 cookies

Calories: 118

Protein: 4 g

Fat: 5 g

Carbohydrates: 15 g

Fiber: 2 g

Pizza Dip

This recipe is a keeper! My roommate and I almost ate the entire thing in one sitting! oops....the secret is out. This is an excellent appetizer for one of those "everyone bring a dish to pass" parties. Be creative with extra toppings such as adding baby pepperoni, red pepper flakes, or chopped mushrooms which will additional flavor. Serve with chunks of Italian or french bread, fresh vegetable dippers, or chips.

Ingredients:

1 8oz package fat free cream cheese, softened

1 tbsp Italian seasoning
1 cup low fat Mozzarella cheese, shredded
3/4 cup Parmesan cheese
1 8oz. can pizza sauce
2 tbsp green pepper, chopped (optional)
2 tbsp green onions, chopped (optional)

1. Preheat oven to 350 degrees.
2. Combine cream cheese and Italian seasoning, spread onto an 8" pie pan or small baking dish.
3. In a small bowl, combine mozzarella and Parmesan. Sprinkle half the mixture on top of the cream cheese. Spread the pizza sauce over the cheese mixture, then cover with the remaining cheese mixture. Top with the bell pepper and green onions.
4. Bake for 15-18 minutes, or until the top cheese begins turning brown. Let cool for 2-3 minutes before serving. This recipe re-heats well.

Nutrition Information: Serves 8 (approximately 1/2 cup each)

Calories: 130

Protein: 12 g

Fat: 6 g

Carbohydrate: 6 g

Calcium: 315 mg

Sodium: 435 mg

Salmon with Vegetables

Salmon is an excellent source of omega-3 fatty acids, a type of polyunsaturated fat.  Omega-3s are an essential fatty acid (which means your body cannot synthesize them, you must consume them in foods). Eating foods high in omega-3 will reduce inflammation, decrease triglycerides, reduce your risk of heart disease, and facilitate brain health. Check out this salmon recipe! Pair it with a side of rice, garlic bread, or cheesy-bread to add a serving of whole grains.

Ingredients:
4 oz. Salmon
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 small red onion, sliced
2 tbsp fresh cilantro, chopped (optional)
1 clove garlic
1 cup fresh spinach
2 tsp olive oil

1. Place foil on a baking sheet and place salmon on top. Flavor salmon as preferred. Broil the salmon at 400 degrees F for 4-6 minutes, or until the inside is cooked.
2. Saute green pepper, red pepper, onion, and garlic with olive oil on high heat. After 5 minutes turn off the heat and add the spinach and cilantro. Continue to mix the vegetables, waiting until the spinach wilts.
3. Plate the vegetables on a plate and top with the salmon.

Nutritional Information:
Calories: 280 kcals
Protein: 29 g
Carbohydrate: 11 g
Fat: 24.3 g
Fiber: 3.3 g

Chocolate Chip Scones

Scones, also known as Rock Cakes in Britain differ from the average muffin. Lower in sugar and made with sour cream, scones are an excellent addition to a cup of coffee, tea or milk. I adapted this version from a recipe I found on AllRecipes.com. I moderately healthified it, however from past experience I have found that butter is the only way to make a truly perfect scone. Feel free to further adapt this recipe by substituting with buttermilk, canola oil, or applesauce. 

Tip: Be creative and add raisins, nuts, pumpkin puree, cinnamon, apple chunks, lemon-zest or dates. Next time I make these, I am going to try and make gingerbread scones for my dad! Yum!

Serving size: 1 scone

Servings: 20

Ingredients: 

1 cup fat free sour cream

1 tsp baking soda

3 cups all-purpose flour

1 cup whole wheat flour

2 tsp baking powder

1 cup granulated white sugar

1 tsp salt

1 cup butter 

1 large egg

1 cup semi-sweet chocolate chips (optional - be creative!)

Egg Wash:

1 whole egg

1 tbsp cream or milk

dash cinnamon

1. Mix sour cream and baking soda in a small bowl and set aside - it will rise and become fluffy!

2. Preheat oven to 350 degrees and lightly spray a large baking sheet.

3. Mix flour, sugar, baking powder, and salt in a separate bowl. Cut in butter (make sure it is thawed and soft). Stir in egg and sour cream mixture. Mix just until moistened - you do not want to over-mix.

3. Mix in chocolate chips or additional fixings.

4. Lightly flour your hands and pick up chunks of dough a little smaller than the palm of your hand. Roll into a ball, place on baking sheet, and lightly press down top creating a "hamburger-bun" shape.

5. Place 3 inches apart as they will grow in size. This recipe should make 20 scones. 

6. Coat the scones with the egg wash mixture - be generous as this adds a beautiful glossy coat making your scones more appetizing!

7. Bake 20-25 minutes, or until the top becomes golden brown!

8. Let cool for 5 minutes and enjoy with a hot cup of tea! (they cool quickly)

Blueberry Fiber Pancakes

Looking for a basic, healthy pancake recipe? Well I have just the recipe for you! This recipe has no butter, cream, or artery clogging ingredients. It is a basic buttermilk pancake recipe from Fiber One that is loaded with whole grains, fiber, and fortified with B-vitamins, calcium, and iron. The beauty of using a pancake mix is you can whip up a healthy breakfast fast! 


Tip: Be creative and add blueberries, raisins, sliced apples, bananas, cinnamon and nuts to your pancakes! You can top your pancakes with syrup, warm applesauce, jam or a fruit compote. 


Ingredients:
1/2 cup Fiber One Complete Buttermilk Pancake Mix
1/3 cup water
2 tbsp milk
Pam cooking spray
Syrup of your choice


1. Mix pancake mix, water, and milk.
2. Heat small skillet using medium heat - you do NOT want your pancakes to burn.
3. Pour pancake mix and top with fresh blueberries or filling of your choice. Flip once bubbles appear.
4. This recipe make 3 pancakes. Add a side of fruit, syrup and a glass of milk to complete your breakfast!


Nutrition Information: (the calorie information does not include extra fillings)
Calories: 190 kcals
Protein: 9 g
Carbohydrate: 36 g
Fat: 3.5 g
Fiber: 5 g 

Krispy Kale Chips

Try this low calorie treat! Like potato chips, it is difficult to stop eating these chips after just one. Get a serving of greens and an overload of B vitamins and folate. 

Ingredients:

1 bunch kale

1 tbsp olive oil

Sea salt

*Add additional spices such as smoked paprika, garlic salt, or sesame seeds

1. Chop the kale into 3-4 in pieces. Do not use the stem.

2. Toss with 1 tbsp olive oil and sea salt.

3. Spread onto baking sheet coated with cooking spray.

4. Bake at 350 degrees until slightly browned around the edges. The kale will be crisp. Bake 12-15 minutes.

Slim Tortilla Pizza

Do you think pizza cannot be a part of a healthy diet? Well think again! This pizza recipe is both low in saturated fat and loaded with fresh vegetables! Substitute dough with a low calorie tortilla as a pizza crust. This can save you about three-hundred calories compared to eating pan pizza or thick crust pizza. Boost the fiber content of your pizza by using a high-fiber or whole-wheat tortilla. *Be sure to avoid the products that contain over 150 calories per tortilla.

 Tips: Substitute low-fat mozzarella for regular cheese lowers saturated fat and cholesterol. Pile on the vegetables, and add spice topping the pizza with Italian seasoning and hot Red Pepper flakes. 

Ingredients:

1 tortilla - I use Gourmet Tortillas (Low Carb, Multi Grain) 

 **Only 60 calories per tortilla; 6 g protein; 7 g fiber

1/4 c. pizza sauce

1/4 c. spinach leaves

1/2 c. vegetables (pepper, onion, mushrooms)

1/8 c. Low fat mozzarella

1. Pre-heat oven to 400 degrees.

2. Top tortilla with pizza sauce.

3. Sprinkle with Italian seasoning and Parmesan cheese.

4. Top with vegetables then sprinkle with cheese.

5. Top with hot red pepper flakes.

Nutrition Information:

Calories: 200

Protein: 14.6 g

Fat: 5 g

Carbohydrates: 28 g

Fiber: 12.4 g

Mesquite Chicken

Mesquite chicken has a slight smoky-sweet taste taking chicken to the next level. A side of fruit salad, grilled vegetables or an ear of corn round out flavorful yet healthy meal.

Ingredients:

3.5 lbs. chicken breast

Marinade:

1 pkg Grill Mates Mesquite Marinade

1/4 c. oil

1/4 c. water

Note: the marinade called for 2 lbs. chicken, but you can get away with 3.5 lbs.

1. Mix the marinade in a gallon side plastic bag. Refrigerate for 15 minutes or longer for a stronger flavor.

2. Grill or bake chicken until desired doneness.

Tip: Leftover chicken is excellent in a spinach and balsamic salad the next day. Top the salad with 1/2 cup strawberries to get the added benefit of 3 g. fiber, Vitamin C, and folate!

Chicken Parmesan

Chicken Parmesan can be detrimental to the waist-line as it is usually pan fried, deep fried, or covered with a thick calorie-dense batter. I modified my recipe to keep it light by eliminating most of the oil and keeping the cheese to a minimum and adding flavor through spices.

Tip: Make a large batch and package the leftovers in single portions to take for lunch the next day. Pair it with a hearty spinach salad with balsamic dressing and you have a complete meal.

Ingredients:

6 chicken breasts, thawed

About 1/2 c. Breadcrumbs, unflavored

2 tbsp oil

Spaghetti sauce

• 15 oz. Tomato Sauce
•  15 oz. Diced Tomatoes
• 1 small can Tomato Paste
• 2 tbsp Italian Seasoning
• 1/4 tsp Red Pepper Flakes
• 1 tbsp Garlic Powder

3 tbsp Parmesan Cheese

1/2 c. Mozzarella Cheese

1. In a separate bowl, cover chicken breasts with breadcrumbs. Lightly pan fry the chicken, creating a crunchy coating.

2. Mix all tomato sauces, spices, and mix over medium heat.

3. Place chicken breasts in a 9x13 pan. Lightly cover with mozzarella cheese.

4. Cover the chicken with pasta sauce, then sprinkle with Parmesan cheese.

5. Heat oven to 350 degrees. Cover pan with foil and cook for 50 minutes. Remove foil and cook for another 5-10 minutes. Remove and let sit for 10 minutes before serving. I usually serve with whole wheat pasta or brown rice. 

Power Cream of Wheat

Cream of Wheat is a heart healthy breakfast, and adding a powerful burst of protein powder is sure to hold your hunger cravings until lunch. This is a routine breakfast of mine. The protein powder has zero sugar yet adds such a sweet cinnamon flavor that I do not need to add extra sugar!

Ingredients:

3 tbsp Cream of Wheat

1 scoop (30 g) Muscle Gague Nutrition Pure Whey Protein Isolate - Cinnamon Bun Flavor

3 large strawberries

1 tbsp Sugar Free Syrup

Raisins (optional)

1. Mix Cream of Wheat with Protein Powder and 1 c. water. Microwave for 2 minutes, stirring every 30 seconds.

2. Mix in strawberries and syrup

Nutrition Information:

Servings: 1

Calories: 250 kcals

Protein: 29 g

Fat: 0.6 g

Carbohydrate:  29 g

Crock-Pot BBQ Hawaiian Chicken

A crock-pot is a convenient, efficient, time-saving appliance to have on hand. The best times to use a crock-pot are when you know it will be difficult to get a healthy meal on the table. Whether you lack motivation to cook or are tired from a busy day at school or work, preparing a crock pot meal is a great solution.

Ingredients:
2 pounds Boneless, Skinless Chicken breasts 

1 1/2 cups Fresh Pineapple (put 1/2c. juice in the crock-pot)

1 medium Sweet Onion, Chopped 

1 bottle Sweet Baby Ray's Original BBQ Sauce

Hamburger Buns Or Kaiser Rolls

Tip: Add Worcestershire sauce or cayenne pepper for some extra spice

1. Defrost the chicken and place the meat on bottom, then cover with rest of ingredients
2. Cook on high for 3- 4 hours or low for 6-8 hours. 
3. With a half an hour left in cooking time, remove chicken thighs and shred with two forks. Place chicken back in the crock pot and continue cooking to allow the shredded chicken to absorb some of the liquid. (You can shred the chicken right in the crock pot if you are not using a liner).

Nutrition Information:

Servings: 10

Calories: 195 kcals

Protein: 27 g

Fat: 4 g

Carbohydrate: 13 g

Evonne's Valentine's Day Cookies

Evonne's Valentine's Day cookies are an incredible dessert! The light dough is full of flavor and the frosting adds just enough flavor without taking over. Remember the key to success is moderation and allowing yourself to splurge every now and then is just fine. So take the time to brew a hot cup of tea or pour a nice tall glass of milk and enjoy a cookie!

Ingredients:
1 cup butter
1 cup powdered sugar
1 egg, beaten
1 1/2 tsp almond extract
1 tsp vanilla
1 tsp salt
2 1/2 c. sifted all-purpose flour


1. Cream butter. Add sugar. Blend in egg, almond and vanilla extract, salt, and flour. 

2. Chill at least an hour. (separates the dough into two balls before chilling - it makes it easier to roll out)
3. Roll 1/8" thickness on floured surface. Cut with cookie cutters. Place on greased cookie sheets. Sprinkle with colored sugar before baking or frost when cool. 

4. Bake at 375 degrees for 8-10 minutes.


Frosting:
2 tbsp butter
1 c. powdered sugar
1/2 tsp. vanilla extract
1/4 tsp. almond extract
cream (or milk)
red food coloring


Melt butter in microwave. Stir in sugar, extracts, and food coloring. Add cream/milk to desired consistency. Add a little milk at a time you only need a small amount. More milk will give you a more glaze like frosting. It will be more runny, but will harden as it dries.

Nutrition Information (to come...)

Spaghetti Squash Pasta

Spaghetti squash is a great low calorie pasta substitute with only 20 kcals per 1/2 cup!  Check out the nutrient comparison between spaghetti squash and regular pasta below.


                 Spaghetti Squash vs. Regular Spaghetti
1 cup                 40 kcals                        220 kcals
Carb                  10g                               43 g
Protein               1g                                 8g
Fiber                  2.2g                              2.5g      


How To Cook Spaghetti Squash

• Bake It -- Pierce the whole shell several times with a large fork and place in baking dish. Cook squash in preheated 375 degrees F oven approximately 45min - 1 hour or until flesh is tender.
  
  
• Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash.

Be careful when taking the squash out of the microwave or oven as it is EXTREMELY HOT!!! After letting it cool for 5 minutes, take a fort and "comb" the strands...it will look like spaghetti!




Servings: 4 x 2 cup servings


1. Microwave the spaghetti squash (whole) for 2 minutes to soften.
2. Cut squash in half, and scoop out seeds using a large spoon
3. Place 1/2c. water in a microwave safe dish, then place one half of the spaghetti squash in the dish
4. Microwave 8-10 minutes on HIGH and then let stand for 5 min (it is very hot!)
5. Using a spoon, run the fork from stem-to-stem, leaving strands of squash that resemble spaghetti.
6. Mix with spaghetti sauce, chili, or anything you want!  If you want to be creative and add in extra vegetables, saute onions and garlic in oil, then add chopped green and yellow peppers, mushrooms, and any other vegetables you enjoy in your pasta sauce.  This will add extra fiber, vitamins, and minerals while keeping calories low.


Enjoy!


Tip: This makes great leftovers!  Just scrap out the remainder of the squash and use the next day!

Cinnamon Raisin-Bran Muffins

I adore muffins, but any processed bakery item from Starbucks, gas station, or grocery store is filled with saturated and trans fat. I adopted this recipe from Hodgson Mill Raisin-Bran muffins and gave it a healthy twist, adding pureed carrots, zucchini, cinnamon and raisins to add additional flavor and nutrients.

Ingredients:

1.5 cup unbleached white flour

1/2 c. sugar

1 tsp. baking powder

1 tsp. baking soda

1 tsp. salt

1 tsp. cinnamon

1.5 c. Unprocessed Wheat Bran (I use Hogdson Mill)

1.5 c. seedless raisins

3 large carrots, pureed

1 large zucchini, pureed

1/4 c. butter

1.5 c. hot water

1 egg

2 tsp. vanilla

1. Preheat oven to 375 degrees F. 

2. Stir together flour, sugar, baking powder, baking soda, salt, and cinnamon.

3. Combine wheat bran, raisins, butter, hot water, carrot and zucchini puree, egg, and vanilla in a separate bowl. Mix thoroughly. 

4. Mix wet and dry ingredients - feel free to add chopped nuts as well

5. Spray muffin tins and dust with flour. Fill each tin 3/4 full, top with cinnamon sugar, and bake 20-30 minutes.

6. Cool before removing the muffins.

Nutrition Information:

Servings: 18

Calories: 135

Protein: 3 g

Carbohydrate: 27 g

Fiber: 5 g

Fat: 3 g

Hearty Vegetable Lentil Soup

Ingredients:
4 Roma tomatoes, chopped

1/2 Yellow Pepper, chopped

1-2 cloves garlic, minced

1 very large handful fresh spinach leaves or 1/2 cup frozen spinach

2 tablespoons fresh, chopped sage, or 2 tsp. dried
2 tablespoons fresh, chopped basil, or 2 tsp dried

1 tablespoon fresh, chopped thyme, or 1 tsp. dried

Salt and Black Pepper to taste (Don't be afraid to use a lot of pepper)
4 -6 cups Vegetable or Chicken Stock
1/2-3/4 cup Lentils
1/2 cup dry, red wine (optional)

1. Chop all ingredients and put in a 5 quart pot.
2. Let simmer for approximately 30 minutes, or until lentils are soft enough to eat.

Nutrition Information (to come...)

Moist Zucchini Cake (Low fat, low sugar)

Zucchini is a summer squash and adds wonderful moisture to any bread recipe! I love baking bread and this is my favorite Zucchini Cake recipe. I have modified the recipe to make it lower in fat and sugar. Check it out and let me know your thoughts:

Ingredients:
1 c. brown sugar - you can substitute with Splenda
2 eggs (4 egg whites)
2/3 c. applesauce
2 tsp vanilla
2 tsp cinnamon
1 tsp salt
2 c. grated zucchini (make it really small)
2 tsp baking soda
1 tsp baking powder
2 cup flower (half whole wheat and half all-purpose)
1 cup raisins (optional)
1/2 c. chocolate chips (optional)
1/2 c. chopped walnuts (optional)
*Tip: top the muffins/ bread with a mixture of cinnamon and sugar to get a sweet topping!

1. Preheat oven to 350 degrees F.
2. Combine all ingredients, blending evenly. Add raisins, chocolate chips, and chopped walnuts at the end.
3. Spray and flour 1 bread pan (9x5) or greased muffin tins.
4. Cook the bread 40-45 min and muffins 15-25 minutes, or until toothpick comes out clean. Let everything cool for 5-10 minutes.

This recipe will make 1 bread tin and 6 large muffins; or 18 muffins.

Nutrition Information: (Note: food analysis not include using Splenda)
Servings: 18 large muffins
Calories: 156 kcals
Protein: 3.3 g
CHO:  29 g