Ginger Cilantro Turkey Burgers
Low Fat and Healthy 1 egg Whisk egg, soy sauce together. Stir in Scallions, garlic, ginger, cilantro, crushed crackers, and pepper.
Wheat Germ Pie Crust 1 C White Whole Flour 1 C Wheat Germ ½ C unsalted butter ¼ C Ice Water 1 – Combine dry ingredients. Cut in butter; mix in just enough water to hold together. (Handle dough as little as possible) 2- Wrap in wax paper and refrigerate 1 hour 3 – Roll out and prepare Note: You can use a 100% fruit spread instead of the butter (I have never tried it though) Whole Wheat Pizza Dough
1 C warm water 1 tsp. yeast 4 tsp Honey 2 C Whole Wheat Flour ½ C All purpose flour ½ tsp. salt Let yeast rest and rise in water about 10 minutes. Add all ingredients and blend well. Let rise in bowl, punch down, and divide into two pieces (unless you want a larger pizza) roll out and let rise another ½ hour or so. Spread with sauce and favorite toppings. Bake at 400 for about 15 minutes or until browned. Whole Wheat Bread 2 ½ tsp. yeast (or two ¼ oz packages) 1 C warm water 1 C scalded milk (I just put mine in microwave) 2/3 C Honey 1/3 C Olive Oil 1/3 C unsweetened Applesauce 2 tsp Salt 2 Eggs (or 3 Egg whites) 4-8 C White Whole Wheat Flour Optional: A handful of oats or ground flax (about ¼ C) In small bowl dissolve yeast in water, set aside. In large mixing bowl combine honey, applesauce, olive oil, salt, egg, and then yeast mixture (while mixer is running on low speed). Add oats and flax if desired. Add flour gradually, 2 C at a time. You may only need about 6 C. It should be a little sticky, pulling at the sides of bowl a little bit. Knead dough for 10 minutes, Place in well greased bowl, cover, and let rise until double in size. (About 1 ½ hours) When dough is doubled in size, punch it down. Knead a few times. Cut in half, form into loaves and set into greased bread pans. Let rise another ½ hour to 1 hour. Bake at 350 for 30 minutes. Let the bread rest and cool 15 minutes before slicing it. (If you can resistJ) Yummy Fish Tacos (Even for those people who hate fish! (Like me)) Fish 1 tsp. Cumin 1/8 tsp. Salt 1/8 tsp. Garlic Powder 1/8 tsp. Onion Powder 1 ½ lbs of fish (I use tilapia) Sauce: ¼ C thinly sliced green onion ¼ C chopped cilantro 3 T fat free mayo 3 T plain non fat yogurt 1 tsp lime rind 1 ½ tsp fresh lime juice ¼ tsp salt 1 clove garlic 6-8 Corn tortillas Shredded Cabbage Spray fish with olive oil spray. Mix cumin, salt garlic and onion powder together. Sprinkle evenly over fish. Bake at 375 until fish is flaky (about 15 minutes). Puree all ingredients for the sauce. Warm tortillas add sauce, cabbage, and fish. Coconut Banana Bites An extremely healthy (and yummy) cookie – Great for an after school snack!! 3 large ripe bananas, well mashed (about 1 ½ C) 1 tsp vanilla extract ¼ C Olive Oil 2 C rolled oats 2/3 C Almond Meal (you can pulse almonds in food processor) ¼ C wheat germ 1/3 C coconut, finely shredded and unsweetened ½ tsp. Cinnamon ½ tsp. fine grain sea salt 1 tsp baking powder 6-7 oz of dark chocolate chips or 70% dark chocolate bar shaved and broken Preheat oven to 350 In large bowl combine bananas, vanilla, and oil. Set aside. In another bowl whisk together the oats, wheat germ, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet. Stir. Fold in Chocolate. Drop dollops of dough (about 2 tsp in size) an inch apart on parchment paper or silpat lined baking sheet. Bake 12-14 minutes. Makes about 3 dozen. I make a ton of these and store them in my refrigerator for a snack! Almond Crusted Chicken 4 chicken breasts 1 C Whole Wheat Flour 2 Large eggs (or 4 Egg whites) ¾ C Sliced Almonds ¾ C Fiber one cereal (or use breadcrumbs) 2 tsp cinnamon Oven to 275. Spread flour in pan. Beat eggs in shallow dish. Process cereal and almonds until smooth, then add cinnamon. Pat chicken dry, season with Salt and pepper. Dredge in egg mixture, and finely coat in almond mixture. Heat oven safe skillet over med-high heat. Spray with Olive oil or canola oil spray. Add chicken and brown on both sides about 3 minutes a side. Place pan into oven to finish cooking chicken. (5-10 minutes) Butternut Squash, Pear, and Sweet Potato Soup (from Fiber up to Slim down cookbook) This soup is AMAZING! A great way to get great veggies! It does take a little bit of time to make, so I always double and freeze half of it! 3 slices of turkey bacon 3 leeks (white and green parts only) chopped, about 2 cups 2 lbs. Butternut Squash, peeled, seeded, and chopped 1 lb. Sweet potatoes, peeled and chopped 2 pears, peeled, cored, and chopped 2 carrots, chopped (1/2 C) 1 tsp chopped fresh thyme ½ tsp. ground nutmeg 4 C low sodium, fat free chicken broth ½ C milk ¼ tsp salt 1/8 tsp ground pepper 1. Heat large saucepan over med-high heat. Add bacon and cook until crisp. Stir in leeks and cook until they start to soften, 2-3 min. Add squash, sweet potatoes, half of pears, the carrots, and thyme. Cook, stirring occasionally, until vegetables are softened, about 9-10 min. Stir in nutmeg and cook for 30 seconds. Pour in broth, bring to boil, reduce heat to med-low, cover, and simmer until tender, about 30 min. Remove and cool about 10 min. 2. Transfer soup to a blender in batches to puree. Return the soup to saucepan over med. Heat. Stir in milk, salt and pepper and heat until hot. Garnish with some of remaining pear! YUM! Make your Own Veggie Burgers (From Hungry Girl Cookbook) These are so good make them ahead of time to set in fridge. 1/3 C regular Oats ½ C Fiber One bran cereal (original) 1 C diced onion 1 C red and green pepper diced 1 C diced mushroom 1 C diced green beans (optional) 1 egg 2 tsp light or low sodium soy sauce 1 tsp salt ¼ tsp black pepper ¼ tsp garlic powder 1. In food processor or blender, grind cereal until fine. Next place oats in a small dish, add 1/3 C boiling water and set aside. 2. In medium pot sprayed with olive oil spray, cook veggies for 5 minutes over med-high heat. Remove pot from heat and transfer veggies, with a slotted spoon into a large bowl. Allow veggies to cool for several minutes. 3. Add softened oats, ground fiber one, and soy sauce, salt, and black pepper, garlic powder, and egg to veggies. 4. Form into 5 balls and place on a large plate. Cover and allow them to cool and set up in fridge for several hours. 5. Using a spatula, flatten into patties in a pan sprayed with nonstick spray and cook for 5 minutes per side over med heat. Flip gently so they keep their shape. Load up with favorite burger condiments; ketchup, pickles, mustard, etc. Homemade Ranch Dressing (From Deceptively Delicious) Don't have to feel guilty about letting your kids load up on this! 1 C low fat buttermilk (or plain low fat yogurt) 1 C navy or great northern beans rinsed and mashed. 2 T reduced fat sour cream 1 clove garlic 1 T grated parmesan 1 T dried parsley flakes ½ tsp salt ¼ tsp pepper 1/8 tsp chili powder, or to taste. Put all ingredients into food processor and puree until smooth. Store in refrigerator up to 3 days. Mexican Vegetable Stew Don't let the title scare you – EVERYONE loves this soup ¼ C Olive Oil 4 Garlic Cloves, minced 2 large onions, diced 1 tsp ground cumin 1 28 oz can diced tomatoes 8 C Vegetable or Chicken Broth ½ tsp Salt Freshly ground black pepper to taste 2 carrots thinly sliced 3 medium Zucchini, cut into lengthwise strips and then cut into chunks 1 can kidney beans, rinsed 2 C fresh or frozen corn Optional: Broccoli, sautéed tofu in the cumin and garlic, fresh cilantro 1. In large stock pot heat olive oil over med-high heat. Sauté garlic, onions, and cumin for 10 minutes. 2. Add tomatoes, broth, salt, and pepper, and bring to boil.
3. Add carrots and cook 15 minutes, then add zucchini and cook 5- 10 minutes, or until tender. 4. Add beans and corn and cook 2 minutes. Remove 2 C of soup and puree. Return to pot to nicely thicken the soup. (I never do this step) 5. Serve with low fat cheddar cheese, cilantro, and tortilla chips! |
Tuesday, January 27, 2009
More Healthy Recipes (Laura M)
Healthy recipes! (Laura M)
Whole Wheat Dinner Rolls: (or hamburger buns) Almost Fat free and low in sugar - but so good! Mix: 3/4 C warm Water, 2 TB Yeast, let sit 10 minutes. Add: 1/2 C Unsweetened Applesauce 1/4 C Honey 1/2 TB Salt 1 egg and 2 egg whites (previously beaten), slowly add 3-5 Cups of Whole Wheat flour. (I use white whole wheat flour) The recipe says 5 Cups but I never use that much! I probably use about 3 1/2 - just play it by ear, watch the dough making sure it doesn't get too tough. Let rise for 1/2 hour to 45 minutes. Punch down. Roll out and cut into circles (larger ones for hamburger buns and smaller for rolls) Lay on greased cookie sheet. Let raise another 1/2-1 hour or so. Bake at 425 for 8 minutes. Yields 17-18 rolls Peanut Butter Protein Bites: 2 C Whole Grain Cereal (like Total) crushed 1/3 C Flour Mixture (an equal mixture of white, whole wheat, and wheat germ) 1/2 t Baking Soda 1 large egg 1/4 C Honey 1/4 C Brown Sugar 1 T unsweetened Applesauce 2 T Canola Oil 3/4 C Smooth All Natural Peanut Butter 1/4 C Sweet Potato Puree 1/4 C Carrot Puree 1 t Pure Vanilla Extract 1/4 C Dark Chocolate Chips
In large bowl mix cereal, flours mixture, baking soda, and salt. In another bowl, whisk egg, sugar, oil, applesauce, honey, peanut butter, sweet potato and carrot puree, and vanilla. Add dry to wet and mix until just combined. Add in desired amount of chocolate chips Place on cookie sheet and gently press down with fork or spoon. Bake 11-13 minutes or until golden brown. Fibered Up Chocolate Chip Cookies 2 C whole grain cereal (like total) - crushed 1/4 C white flour 1/4 C whole wheat flour 1/4 C wheat germ 1/2 tsp baking soda 1/2 tsp salt 1 tsp cinnamon 1 large egg (or 1 T flaxseed and 2 T of water - mixed before hand) 1/4 C Honey 1/4 C brown sugar 1/8 C Unsweetened Applesauce 1/8 C Canola Oil 2 tsp pure vanilla extract 3/4 C low-fat ricotta cheese. 1 can of white beans (pureed) 1 C dark chocolate chips
In a bowl mix cereal, baking soda, salt and cinnamon. In another bowl whisk egg, sugar, applesauce, oil, honey, vanilla, ricotta cheese, and bean puree. Add the dry ing. to the wet. And mix just until everything is blended. Add desired amount of chocolate chips. Drop onto cookies sheet and flatten slightly with spoon (you can sprinkle tops with a light dusting of sugar if you like) Bake about 12 minutes, or until nicely browned and slightly crispy around the edges. Sweet Potato Fries: (Good for you and low in fat!) 1 - 1 1/2 lbs. of Sweet Potatoes 1 tsp Kosher Salt 1 tsp Paprika 1/2 tsp. Cinnamon 1 egg white Cut sweet potatoes into 1/2 in strips (like steak fries). Leaving skins on is optional. Soak in water overnight, or quickly Blanche in boiling water for 3 minutes. Pat dry. Preheat oven to 425. Spread egg white evenly on each fry, place in large plastic bag with the remaining ingredients. Shake to spread. Place spaced out on cookie sheet (it shouldn't be too crowded) and cook for 15 minutes. Take it out and spray with Olive Oil spray. Bake for another 15-25 minutes. Let cool and enjoy! Black Bean Pesto Pasta:
Easy and Yummy! High in protein and fiber!
2 t. Olive Oil
1½ C chopped fresh cilantro Cook and drain pasta.
|
Saturday, January 17, 2009
Banana Nut Muffins (Amber K)
1 1/2 teaspoons baking soda
1/2 teaspoon salt
4 overripe bananas
1 1/4 cup brown sugar
1/4 tsp. cinnamon
dash of nutmeg
3/4 cup (1 1/2 sticks) unsalted butter, melted and cooled
2 eggs
1 teaspoon pure vanilla extract
1/2 cup pecans, chopped
Preheat oven to 375 degrees F and lightly butter 2 muffin tins.
In a large bowl, combine the flour, baking soda, and salt; set aside. Mash 2 of the bananas with a fork in a small bowl so they still have a bit of texture. With an electric mixer fitted with a wire whisk, whip the remaining bananas and sugar together like you mean it, for a good 3 minutes. Add the melted butter, eggs, and vanilla and beat well, scraping down the sides of the bowl once or twice. Mix in the dry ingredients just until incorporated. Fold in the nuts and the mashed bananas with a rubber spatula. Spoon the batter into the muffin tins to fill them about halfway. Give them a rap on the counter to get any air bubbles out.
Bake until a toothpick stuck in the muffins comes out clean, 17 to 20 minutes. Let cool for a few minutes before turning the muffins out. Serve warm or at room temperature.
Zucchini Bread (Dena)
Friday, January 16, 2009
Cresent Rolls (Melinda)
Chocolate Chip Banana Bread (Melinda)
Cinnamon Rolls (Melinda)
Thursday, January 15, 2009
Knot Rolls (Karina Andersen)
-1 1/2 cup scalding milk (combine milk and butter and microwave for 4-5 minutes)
-6 Tbsp butter
-2 eggs, beaten
-1/2 cup sugar
-1/2 cup potatoe flakes
-4 to 4 1/2 cups flour (put salt and flour together)
-1 Tbsp yeast
-1/2 Tbsp salt
Put bread maker on dough setting #8. When dough is finished, take out and roll onto floured counter into a long rectangle. Spread butter over top of rectangle. Fold dough like you would a paper in thirds, fold bottom up a third and top down a third. Cut dough short length into one inch strips. Tie strips into a knot and place on greased cookie sheet or line with parchment paper. Let rise. Bake at 350 for 11-13 minutes. Melt butter over top of rolls when done.
Wednesday, January 14, 2009
Butterhorns and/or Orange Rolls (Laura M)
Butterhorns By Laura Martin  Amazing! - never fail 1 T Active Dry Yeast ½ C Butter or Margarine ½ C Sugar 3 Eggs, Beaten ¾ C Milk, scalded ¾ tsp. Salt 3½-4½ C Flour, scooped Rolls: Soften yeast in warm water, set aside. Combine melted butter with scalded milk (I just put milk in microwave until warm). Stir in sugar, salt, and eggs. Cool. Stir in softened yeast and enough flour to make a soft dough (you don't want it too sticky - but not too tough either). Cover with a damp towel and allow to rise until double in size (2-3 hours). Turn onto lightly floured board. Dough is very soft and should remain so. Divide dough in half. Roll each half into 14 inch circles (like a pizza). Spread each circle with ¼ cup of melted butter. (optional) Cut pie fashion into 16 pieces. Roll from large end to small. Place on cookie sheet.Let rise at room temp 2-3 hours. Bake at 375 for 11 minutes or until golden. Makes 32 rolls Orange Rolls  Great for a crowd! Dough: 1 T Active Dry Yeast ½ C Butter or Margarine ½ C Sugar 3 Eggs, Beaten ¾ C Milk, scalded ¾ tsp. Salt 3½-4½ C Flour, scooped Filling: ½ C Butter ½ C Sugar Grated Orange rind Frosting: 1 C Powdered Sugar 1 T Hot Water ½ tsp. Orange Extract (or vanilla) Orange Rolls: Soften yeast in warm water, set aside. Combine melted butter with scalded milk (I just put milk in microwave until warm). Stir in sugar, salt, and eggs. Cool. Stir in softened yeast and enough flour to make a soft dough (you don't want it too sticky - but not to tough either). Cover with a damp towel and allow to rise until double in size (2-3 hours). Dough is very soft and should remain so. After rising, divide in half and roll each portion of dough into 8x14x1 in rectangles. Spread each rectangle with half of orange filling. Roll loosely, starting from long side and pinch edges closed. Slice into 12 pieces. Place each piece, cut side down, in muffin pan. Cover lightly and let rise 2-3 hours. Bake as above. Right out of oven brush with frosting. Remove from pan and cool. Yields: 32 rolls |
Tuesday, January 13, 2009
Holiday Sweet Bread (Robin B.)
Just a side note, that "scalded" milk means that you bring it just below the point of boiling. I usually get it really hot in the microwave and that seems to work just fine. I usually make a 3 stranded braid on parchment lined baking sheets.
Tuesday, January 6, 2009
Banana Bread (Kristi H)
1 1/2 c. sugar
1/2 c. brown sugar (this makes it moister)
1 c. soft butter (not melted)
4 eggs, beaten (take them out when you take out your butter)
6 ripe bananas, mashed
1 t. salt
2 t. baking soda
2 1/2 c. flour
1 c. walnuts or pecans, chopped (optional, my kids pick them out)
Cream together sugar and butter. Add bananas and eggs, beating until well mixed. Add dry ingredients sifted together (or not). Blend well, but don't over-mix. Stir in nuts.
Pour into 2 lightly greased loaf pans. Bake at 350 for 45 to 60 minutes (it usually takes about 55), until firm in center (use the toothpick test). Cool on a rack for 10 min. before removing from pans.