Wednesday, February 26, 2014

Peanut Butter Pancakes

Peanut Butter Pancakes

A yummy breakfast treat- serve them with your favorite jelly or fresh fruit!


1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1 tablespoon + 1 teaspoon brown sugar
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
2 tablespoons creamy peanut butter


In a small bowl combine the baking powder, flour and brown sugar together.  To a larger bowl add the egg whites, vanilla, peanut butter and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side.  Repeat with ¼ cup mixture 6 more times for a total of seven small pancakes.

Makes 7 pancakes, 7 servings

Serving size: 1 pancake Calories 150 Protein 5 g Carb 15 g Fiber 2 g Sugars 5 g Fat 7 g Saturated fat 0.5 g Sodium  90 mg


Friday, February 21, 2014

Recipe ReDux Post # 20: All Natural Hot Chocolate That Tastes Amazing

“Beverages Are Hot” is the February Recipe ReDux theme and the challenge was to create a fun, new “healthier drink”.  Well I know hot cocoa is nothing new but an all natural, clean and simple hot cocoa is hard to come by in my opinion, so that’s what I decided to make.  Most of those commercial packets you tear into to make this warm, sweet and tasty beverage have over 10-15 ingredients, many of which are FAR from natural!! How about one with THREE ingredients, a decent dose of fiber, antioxidants and no added table sugar that’s super easy to whip up? I say that’s a score!! I used dates as the sweetener, good quality cocoa powder and almond milk to make it non-dairy as well. So make some of this delicious, chocolatey and semi-guilt free delight and check out the other innovative drinks the Recipe ReDux folks are serving!
8 ounces milk (I used unsweetened vanilla almond milk)
2 mejool dates (pitted, soaked in warm water for 15-20 min to soften, and skins removed)
1 teaspoon cocoa powder
Combine all ingredients in a blender and blend on high speed for 1 minute until smooth. Warm in a saucepan or microwave* and serve. For more decadence you can add whipped cream! *A note about microwaving liquids- BE CAREFUL, some safety tips are listed HERE
Makes One Serving
 Serving Size One 8 ounce hot chocolate Calories 150 Protein 2 g Carb 30 g Fiber 4 g Sugars 25 g Fat 3.5 g Saturated fat 0 g Sodium 180 mg


Friday, February 7, 2014

Raspberry Banana Almond Bars: A Lovely Recipe For Your Valentine and For National Heart Month Featuring Driscoll's Raspberries!


Valentine's Day is not the only big thing happening this month- February also happens to be "American Heart Month"- a month where organizations such as the American Heart Association focus their efforts on raising awareness about heart disease and promoting prevention through education. I was contacted by Driscoll's berries to be part of this effort by posting on the topic.  I was happy to do so and was excited to get some coupons from them in the mail too!  Driscoll's raspberries "are certified by the American Heart Association and have received the trusted Heart-Check Mark as a heart-healthy food" as listed on their website. They have plenty of cardio-protective ingredients like fiber, vitamin C, manganese and phytochemicals.  I developed this bar recipe using their organic raspberries and other heart healthy ingredients such as almond butter and oats as well.  They all come together to great a very moist, lightly sweet bar that is bursting with raspberry flavor.  Make some for your Valentine to enjoy as a heart healthy treat for breakfast, dessert or a snack!


½ heaping cup creamy or crunchy unsalted natural almond butter (I used Trader Joes Raw Salted Creamy) 

½ cup pure maple syrup
1 cup (packed) mashed over ripe banana
¾ cup chopped fresh raspberries
½ cup egg whites
1 tablespoon vanilla
½ teaspoon baking powder
1.75 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
Cooking spray

Preheat oven to 350 degrees. Add the almond butter, maple syrup, banana, vanilla, baking powder and eggs to a medium bowl and mix well.  Stir in the oats and the raspberries and add to a 9x 9 inch pan coated with cooking spray. Bake for 35-40  minutes until set and lightly browned on the edges. Cut into squares and serve. 

Note : These bars are very moist, almost cake like, and can be a bit crumbly. So you can store them in an airtight container in the fridge to keep longer and pop them in the microwave for 10 seconds or so to warm them up for a nice treat!

Makes 16 bar squares

Serving size: 1 bar Calories 120 Protein  4 g Carb  17 g Fiber 2 g Sugars 8 g Fat 5 g Saturated fat  0 g Sodium  30 mg


Saturday, February 1, 2014

Honey Mustard Roasted Brussels and Carrots

This recipe was originally intended to be just with Brussels sprouts alone, however when I went to make it for a dinner party I realized that I didn't have enough Brussels to  feed the guests.  I improvised by adding in some carrots and liked it even better so they are included in the final version! If you ever thought that Brussels could't taste like dessert I challenge you to try it!!  Serve it warm or cold.


3.5 cups Brussels sprouts, stems trims and quartered
3.5 cups baby carrots, halved 
2 tablespoons finely chopped pecans 
2 tablespoons chopped dried cranberries
2 Tablespoons olive oil
1 Tablespoon maple syrup
2 Tablespoons honey mustard
salt and pepper to taste
cooking spray


Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into quartered. Cut the baby carrots into halves.  Put the Brussels and carrots in a large bowl, add one tablespoon olive oil and mix to coat. Then place the veggies on baking sheet coated with cooking spray and roast for 25-30 minutes, (turn/toss them half way through) until lightly browned and tender but firm when pierced with a fork. Let them cool and set aside. In a large bowl whisk together the olive oil, maple syrup and mustard together. Throw in the Brussels sprouts, carrots, pecans and cranberries and mix well until evenly coated with dressing. Add salt and pepper to taste. Chill in the fridge if not serving immediately. These can be served warm or cold.

Makes 7 cups 7 servings

Serving size: 1 cup Calories 120  Protein 2 g Carb 15g  Fiber 3 g Sugars 8 g Fat 6 g Saturated fat 0 g Sodium 60 mg


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