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 Oven at 375. 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 Oven 375 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! Pasta: 2 t. Olive Oil 1 lb. Chicken Breast, cut into ½ in strips (or a can of chicken!) 1 t chili powder ¼ t garlic salt 2 C Whole Wheat penne pasta 1 large tomato, chopped (I use diced canned) 1 can black beans, rinsed and drained Dressing: 1½ C chopped fresh cilantro ½ C shredded Parmesan cheese ⅓ C pine nuts (or sunflower seeds) ⅓ C Olive Oil ¼ C whipping cream (I use ⅛ C plain yogurt and ⅛ C milk) 1 t grated lemon peel (if have) 1 T lemon juice ⅛ T Red Cayenne Pepper 2 Cloves Garlic, minced Place all ingredients in food processor, cover and process until smooth. Cook and drain pasta. Heat the oil in skillet over med-high heat. Cook chicken (about 6-8 minutes), stirring occasionally. Toss chicken, chili powder, and garlic salt together. Add all remaining ingredients. (Including pasta, and prepared dressing) Time to make: 25 min