Thursday, April 29, 2010

Apple Cinnamon Baked Oatmeal

A cross between a cake, cookie and a bowl of oatmeal, this make ahead treat is handy to heat up and have for a quick healthy breakfast or snack. You can add a touch more brown sugar if you like it sweeter and a splash of milk for more creaminess.


2 cups rolled oats (not instant)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
1 1/2 cups skim milk or almond milk (I actually used unsweetened almond breeze)
1/2 cup egg substitute or egg whites
1/2 cup packed brown sugar
1 teaspoons baking powder
1 tablespoon melted margarine (*use a gluten-free brand such as I Can't Believe It's Not Butter if you are on a gluten-free diet)
½ teaspoon cinnamon
1 1/2 cups chopped apples

Preheat oven to 350 degrees. In a small bowl mix the milk, brown sugar, egg substitute/whites, margarine and cinnamon together. In a larger bowl combine the oats and the baking powder. Pour the wet mixture into the bowl with the oats, add the apples and mix well. Spoon the mixture into a 8 x 8 inch pan coated with cooking spray and bake for 30-40 minutes, until top is firm and a toothpick comes out clean in the center.

Makes 9 servings

Serving size: 1 square (1/9th of recipe) Calories 160 Protein 4 g Carb 30 g Fiber 3g Sugars 18 g Fat 3 g Saturated fat < 1g Sodium 80 mg


Sunday, April 25, 2010

Barbeque Chicken Salad

A nice change from traditional chicken salad….


2 cups cooked chicken (I cooked it by boiling in a pot of water so it comes out moist)
¾ cup chopped celery
¼ cup corn
3 tablespoons barbeque sauce (*use a gluten-free brand such as Stubs or Trader Joes if you are on a gluten-free diet)
½ cup nonfat Greek yogurt
¼ cup light mayo (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
2 tablespoons pepitas

Put the chicken, celery, corn and pepitas in a medium bowl. In a smaller bowl combine the yogurt, mayo and barbeque sauce well and pour over the chicken mixture. Fold in the dressing and ix well. Chill if not serving immediately.

Makes 3 cups, 6 servings

Serving size ½ cup Calories 150 Protein 16 g Carb 8 g Fiber 0 g Sugars 6 g Fat 6 g Saturated Fat 1.5 g Sodium 590 mg


Thursday, April 22, 2010

Roasted Zucchini and Garlic Soup

A light and fresh soup- simple ingredients but very tasty with no cream added or needed!


1 pound zucchini (about 4-5 medium-large)_
4 garlic cloves
1/3 cup sliced onion
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
salt and pepper to taste


Preheat oven to 425 degrees F. Rinse and slice zucchini lengthwise into strips about ¼ inch thick. Place the zucchini, garlic and onions on a large baking sheet coated with cooking spray and roast until tender, about 15 minutes each side. Remove from oven and let cool for 15-20 minutes. Chop up the cooked zucchini, garlic and onions and add half of them plus one cup broth to a blender and puree until smooth. Add the remaining portion and another cup of broth and blend until smooth. Pour the mixture into a medium saucepan, add the last cup of broth (salt and pepper to taste) and warm on medium heat, stirring occasionally, about 5-7 minutes.

Makes 5 cups, 5 servings

Serving size: 1 cup Calories 35 Protein 3 g Carb 5 g Fiber 1 g Sugars 1 g Fat <1 g Saturated fat 0 g Sodium 580 mg

Variation: If you’re watching sodium you can substitute low sodium chicken broth


Saturday, April 17, 2010

Texas Hash

This is a family favorite that my mom used to make, simply made healthier by substituting lean ground turkey instead of beef to cut the fat and brown rice instead of white for whole grains and fiber.


1 lb lean ground turkey
2 medium onions, or 1 large chopped (about 1.5 cups)
2 small-medium green peppers, chopped (about 1.5 cup)
1 large can (28 oz) diced tomatoes
1 cup cooked brown rice
1 tablespoon chili powder
pepper to taste
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)


Preheat oven to 350 degrees. Spray a large pan/skillet with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil). Add ground turkey to the skillet and brown on medium heat for 7-9 minutes, then set aside. Spray the pan with more ICB or olive oil using the sprayer, (or add a second teaspoon of olive oil) put in the onions and green pepper, and cook and until tender, about 7-9 minutes. Add back the turkey, stir in tomatoes, rice, chili powder and pepper and heat for another 5 minutes. Pour into ungreased 2-quart casserole dish. Cover and bake for 30 minutes.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 140 Protein 16 g Carb 15 g Fiber 2 g Sugars 5 g Fat 2 g Saturated fat 0 g Sodium 260 mg


Wednesday, April 14, 2010

eNourishment is now cookin' in a brand new kitchen!

I haven't had a chance to do much posting over the last week because my family just moved. We are now the proud owners of a new home and I really am looking forward to cooking up some great recipes in my wonderful kitchen- check it out!!


Wednesday, April 7, 2010

Coconut Cashew Rice

A nice accompaniment to a spiced up dish, this mellow and slightly sweet rice is a great side dish and easy to make.


2 cups cooked brown rice
1/3 cup light coconut milk
¼ cup chopped cashews
¼ cup golden raisins
ICB spray or 1 teaspoon light margarine


Cook rice according to package directions. Spray a medium size pot with ICB or add 1 teaspoon light margarine and add the nuts and raisins and toast on low heat for 5-8 minutes. Add the rice and stir in the coconut milk to evenly coat. Heat for another few minutes and serve.

Makes 4 servings

Serving size: ½ cup Calories 202 Protein 4 g Carb 33 g Fiber 2 g Sugars 6 g Fat 6 g Saturated fat 2 g Sodium 64 mg

Labels: sides, vegetarian, kid friendly, lower sodium


Sunday, April 4, 2010

Ridiculously Easy Berry-nana Smoothie

This quick and easy smoothie is a great way to incorporate some fruit into your day. You can add a scoop of your favorite protein powder to give it an extra boost if you like.


½ large banana, frozen
½ cup blueberries
1/3 cup light coconut milk
A few ice cubes (optional)


Throw all of the above ingredients into a blender and blend on high until smooth.

Makes 1 serving

Serving size: 1 small smoothie Calories 150 Protein 1 g Carbs 30 g Fiber 4 g Sugars 16 g Fat 4 g saturated fat 3 g sodium 25 mg


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