Sunday, May 15, 2022

Banana Pancake Muffins

                               



If you are craving that delicious pancake flavor but don't have time to mix and flip, this is the recipe for you! A quick and easy recipe that incorporates packaged mix, banana and a few other simple ingredients, this recipe is sure to be a crowd favorite for a make ahead breakfast. I have tried both gluten free and regular pancake mix in this recipe and both worked wonderfully!

Ingredients:

1 cup mashed banana (about 2 medium bananas)
1/4 cup brown sugar, packed
1/2 cup milk
1 egg or 1/4 cup liquid egg whites
1 teaspoon vanilla
1 1/2 cups packaged pancake mix (I have tried both Kodiak Cakes Gluten Free and Krusteaz Protein pancake mixes, which both worked well!)
¼ cup chocolate chips (optional)
muffin liners or cooking spray

Directions:

Preheat oven to 350 degrees. In a medium bowl, combine the banana, brown sugar, milk, egg and vanilla (preferably using an electric mixer). Whisk in the pancake mix until well combined and stir in chocolate chips. Spoon the batter into a dozen standard size muffin tin coated with cooking spray or with muffin liners and bake for 12-14 minutes, until the tops are set. Store extras in airtight container in the fridge and pop in the microwave for 10 seconds to reheat.

Makes one dozen

Serving Size: one muffin Calories 119 Protein 4 g Carb 21 g Fiber 2 g Sugars 7 g Fat 3 g Saturated fat 1.5 g Sodium 113 mg


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Friday, April 15, 2022

Carrot cake bars





These bars are combine healthy ingredients to create a delicious bar that is great for breakfast, dessert or a hearty snack.

Ingredients:

1 cup rolled oats (old fashioned, not quick)

1 1/2 cup oat flour

1/2 teaspoon baking soda

2 teaspoons cinnamon

2 c mashed bananas

½ cup liquid egg white

¼ cup brown sugar

1 1/4 cup finely grated carrot

½ cup applesauce

1 teaspoon vanilla extract

¼ cup raisins

¼ cup shredded coconut

¼ cup crushed walnut

parchment paper/cooking spray

Directions:

Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, and cinnamon in a small bowl. In a large bowl, mix together the mashed banana, egg whites, brown sugar, carrots, applesauce and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Stir in the raisins, coconut and walnuts. Spoon into 12 x 9 baking pan coated with cooking spray or lined with parchment and back about 30 minutes, until top is firm.

Makes 15 servings

Serving size: 1 bar (1/15 th of recipe) Calories 140 Protein 4 g Carb 25 g Fiber 2 g Sugars 10 g Fat 3 g Saturated fat < 1g Sodium 15 mg

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Sunday, March 20, 2022

Easy BBQ Tofu



This recipe contains just 3 simple ingredients, is super easy to prepare and is big on flavor. Try it over salad, or with your favorite bbq sides!

Ingredients:

16 ounces extra firm tofu, cut into 1/2 inch cubes

1/4 cup plus 2 tablespoons bbq sauce

1 tablespoon bbq seasoning/rub, divided

Directions:

Preheat oven to 425 degrees. In a medium bowl add the bbq sauce, put in the tofu and toss to coat. Spread the tofu out on a pan coated with cooking spray or lined with parchment and sprinkle with 1/2 of the seasoning. bake for 10-12 minutes. Flip the tofu and sprinkle with the other 1/2 of the seasoning and bake for another 10-12 minutes. Remove from oven and serve. Store leftovers in an airtight container for 3-4 days in the fridge.

Make 4 servings

Serving size- 1/4th of recipe Calories 144 Protein 15 g Carb 9 g Fiber 0 g Sugars 2 g Fat 6 g Saturated fat 1 g Sodium 471 mg


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Monday, February 21, 2022

Iced Berry Sport Tea



This tea reminds me of the trendy berry flavored iced tea available coffee shops. The sports drink adds a subtle hint of sweetness and added electrolytes for an energizing kick. 

Ingredients: 

48 ounces water 
2 berry flavored tea bags (I have used Twinings Berry Fusion and Wild Berry) 
1-2 decaf green tea bags 
8 ounces natural sport drink such as Body Armor or organic Gatorade 
optional- cut up lemons and oranges 

Directions: 

In a medium to large pot, boil the water, turn off heat and add the tea bags. Steep for 10-15 minutes, remove the tea bags and allow to cool. Add the tea a large container, pour in the sports drink, and add fruit slices (if desired). Chill and serve. 

 Makes 7 cups, seven servings 

Serving Size: 1 cup Calories 10 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 3 mg

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Sunday, January 30, 2022

Mediterranean Stuffed Mini Peppers- Two Ways




These mini peppers are the perfect pre-game appetizer, a filling snack or as a delicious side dish. They can me made hot or cold. First way: Roasted Stuffed Peppers 

Ingredients:

6 mini bell peppers, rinsed, halved and seeded 
2-3 tablespoons hummus 
1 tablespoon chopped olives
2 tablespoons crumbled feta cheese 
parchment paper or cooking spray 

Directions: 

Preheat oven to 425 degrees then placed the halved peppers face down on a baking sheet coated with cooking spray or lined with parchment. Bake for 10 minutes. Flip over and bake for 5 minutes. Remove from over and spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives and 1 teaspoon cheese. Return to the oven and bake for another 5 minutes, remove and serve. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat <1 g Sodium 213 mg


Second way: Chilled Stuffed Peppers 

Ingredients: 

6 mini bell peppers, rinsed, halved and seeded
2-3 tablespoons hummus 
1 tablespoon chopped olives 
1 tablespoon diced cucumber 
2 tablespoons crumbled feta cheese 
parchment paper or cooking spray 

Directions: 

Place peppers on a plate, cut side up. Spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives, 1/2 teaspoon cucumber and 1 teaspoon cheese and then serve. Chill in the fridge if not serving immediately. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat

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Sunday, December 12, 2021

Chewy Chocolate Cookies



These cookies combine simple ingredients for an easy guilt -free SUPER delicious treat. You can customize them with your own mix-ins besides chocolate chips. 



Ingredients: 


1 cup unsalted almond butter 
1/3 cup plus 1 tablespoon honey
1 large egg 
1/2 teaspoon baking soda 
1/2 teaspoon sea salt 
1/4 cup unsweetened cocoa powder 
¼ cup mini chocolate chips (I used mini M&Ms) 
Parchment paper or cooking spray 

Directions: 

Preheat oven to 350 degrees and line 2 large baking sheets with parchment paper (or coat with cooking spray). In a medium sized bowl, combine the almond butter, honey, egg, baking soda, salt, cocoa powder, and chocolate chips until well mixed. Drop tablespoon sized dough using a spoon or scooper and bake for 8-10 minutes, until the tops are set but still soft. 

Makes about 26 cookies 

Serving size: 1 cookie Calories 88 Protein 3 g Carb 6 g Fiber 1 g Sugar 6 g Fat 6 g Saturated Fat

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Thursday, November 18, 2021

Cranberry Pecan Quinoa "Stuffing"

 


Last year I tried cauliflower and this year I gave quinoa a whirl for a “stuffing” recipe. These simple ingredients combine to create a dish that has all sorts of flavors, textures and nutrients! Wonderful as a side holiday side dish or stir in some protein like lentils or chopped chicken to make it a meal. 

Ingredients: 

2 cups chopped celery
1 cup chopped onion 
2 cups chopped carrots 
1 tablespoon + 1 teaspoon margarine or butter 
3 cups cooked quinoa 
1/4 cup chopped pecans 
1/4 cup dried cranberries 
1 tablespoon Morton Nature’s Season Seasoning blend (or your favorite seasoning) 
¼ teaspoon sage (optional) 
salt and pepper to taste 

Directions: 

Cook quinoa according to package directions. In the meantime, chop the celery, carrots and onion and add to a large pot or skillet coated with one tablespoons of margarine/butter. Cover and cook on medium heat stirring occasionally until tender, 7-10 minutes. Add the cooked quinoa, the last teaspoon of margarine/butter until melted. Sprinkle with the seasoning, sage, pecans and cranberries and cook for another 2-3 minutes until warmed through. 

Makes about 7 cups, 14 servings 

Serving size: 1/2 cup Calories 93 Protein 2 g Carb 14 g Fiber 3 g Sugars 4 g Fat 5 g saturated fat 1 g Sodium 396 mg

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