Honey is the world's most natural sweetener. No processing needed (unless you prefer yours pasteurized).
This is fantastic on toast, or stirred into tea. The orange flavor is dramatic and so summery!
Place this in a jar tied with a ribbon and give it as a gift!
Orange-Infused Honey
Makes 1/2 cup
1/2 cup honey
Zest from one orange
Heat honey in a small nonstick skillet on low heat. When honey consistency is more liquid, stir in orange zest. Allow to heat through for 15-20 minutes, until fragrant. Stir occasionally during heating.
Remove from heat and place into a small glass jar, seal and refrigerate until ready to use. You may heat it in the microwave prior to serving. You may also serve it immediately!
Nutrition Info per 1 tsp: 22 calories, 0 g fat, 0 g protein, 5.2 g carbohydrates
Phyllo dough saves the day once again! These baked egg rolls are fantastic and full of fresh veggies. Yes, you can actually SEE the vegetables inside of them. And no eggs.
Roasted Vegetable Egg-less Rolls
Makes 8
12 sheets phyllo dough
Olive oil spray
1 tsp sesame oil
Salt and fresh ground black pepper
2 large carrots, peeled and sliced into thin matchsticks
8 green onions, ends and greens trimmed
8 asparagus spears, ends trimmed
2 Serrano peppers, seeded and sliced into thin strips
4 large napa cabbage leaves, stem end trimmed then sliced in half
Low Sodium Soy Sauce or dipping sauce of your choice
Preheat oven to 400 degrees. Place vegetables (except cabbage leaves) into a bowl and add sesame oil, a dash of salt and pepper, then toss to coat. Lay out vegetables onto a baking sheet. Bake for 8-10 minutes on the upper rack until softened. Remove from oven and reduce heat to 350 degrees.
Lay out one sheet of phyllo dough and spray with olive oil spray. Layer with two additional sheets, spraying between sheets. Lay one cabbage leaf (two halves) onto the middle of a long end of the layered dough. On top of it place 2 asparagus spears, several strips of carrot, 2 green onions, and several strips of pepper. Lightly douse with soy sauce. Fold in ends of dough over vegetables, then roll vegetable end toward empty long end (like a burrito). Place egg roll onto the baking sheet that held the vegetables. Spray lightly with olive oil spray, making sure that the "free" end of the roll sticks down. Repeat with remaining ingredients, rolling three more rolls.
Bake for 10 minutes, flipping halfway through. Remove from oven and slice in half to serve. Serve with Thai chili sauce, soy sauce, or other sauce of your choice!
Nutrition Info per 1/2 roll: 114 calories, 1.4 g fat, 4.2 g protein, 22 g carbohydrates, 2.5 g fiber
I was asked to bring a dish that could be a side for fajitas........hmmmmmm. Kidney beans are a great source of fiber, folate, protein, iron, potassium and vitamin B1. Shaped for a very important organ, these are perfect packages to bring health to your entire body! Try to include beans in a meal AT LEAST once per week!
Creamy Mexican Kidney Bean Salad
Serves 7
2 cans kidney beans, drained and rinsed
4 oz sliced black olives
1 1/2 cups corn kernels
1/4 cup chopped fresh jalapeno
1/3 cup cilantro
1/2 cup red onion
1/2 avocado, cut into chunks (optional)
DRESSING
4 oz non fat Greek yogurt
2 tsp lime juice
1/4 tsp ground black pepper
1/4 tsp salt
1/4 tsp garlic powder
1/2 tsp dried dill
1/2 tsp chili powder
1/4 tsp dried minced onion
1/4 tsp dried parsley
1/4 tsp ground cumin
Dash cayenne pepper
Mix together all dressing ingredients and place in a covered container in the refrigerator for 15 minutes.
Meanwhile, toss together all salad ingredients. Note: if using avocado, wait until just before serving to fold it into mixture.
Gently fold dressing into salad mixture. Refrigerate for one hour prior to serving. Garnish with fresh cilantro.
Nutrition Info per ~1/2 cup: 149 calories, 2.5 g fat, 8 g protein, 18 g carbohydrates, 7 g fiber
I needed some inspiration to increase my nut intake a bit. Are these as healthful as raw almonds? No. But they are very tasty and a lovely little treat and you still get all of the unsaturated fat goodness.
No need to wait for the fair for roasted almonds (you'd be waiting a while.....).
Cinnamon Salted Roasted Almonds
Serves ~10
2 cups raw almonds
1 egg white
2 tsp pure vanilla extract
3 Tbsp brown sugar
2 tsp ground cinnamon
1/2 tsp sea salt
Preheat oven to 300 degrees. In a medium bowl, whisk egg white until foamy. Whisk in vanilla and brown sugar. Fold in almonds and stir until coated evenly. Sprinkle in cinnamon and salt and continue to fold until well-distributed.
Prepare a large baking sheet with baking spray. Spoon almonds onto tray evenly. Bake for 25 minutes, stirring halfway through cooking.
Let cool and enjoy! Store in an airtight container.
Nutrition Info per ~1/4 cup: 195 calories, 15 g fat (9 g monounsatured, 4 g polyunsaturated), 7 g protein, 7 g carbohydrates, 4 g fiber, 85 mg sodium
There's just something about a chocolate muffin. It tastes like dessert, but you think that maybe, just maybe, it's a tad bit healthier than a cupcake. This is not always the case. Except in this case.
Don't be afraid of the pumpkin! You do not even taste it. Just enjoy the chocolatey goodness. Are there healthier things that you should have for breakfast? Sure. But this is a nice change from the ordinary.
Light Chocolate Muffins
Makes 15-16 standard muffins
2/3 cup Dutch cocoa powder
1 3/4 cup all-purpose flour
1 cup packed light brown sugar
1 tsp baking powder
1 tsp baking soda
2 eggs, beaten
1 cup skim milk (or almond or coconut milk)
1 tsp pure vanilla extract
2 tsp distilled vinegar
1/2 cup pure pumpkin puree
2 1/2 oz dark semisweet chocolate, finely chopped, divided
Preheat oven to 375 degrees. Place paper liners in muffin tins and spray very lightly with baking spray.
In a large bowl, mix together cocoa powder, flour, sugar, baking powder and baking soda.
In a smaller spouted bowl, combine beaten eggs, milk, vanilla, pumpkin, and vinegar.
Whisk wet ingredients into dry and mix until just combined. Fold in ~2 oz of chopped chocolate.
Spoon batter into prepared tins, filling each cup 3/4 full. Sprinkle remaining 1/2 oz chopped chocolate onto the batter. Bake for 15 minutes, or until a toothpick inserted into the center comes out clean.
Nutrition Info per 1 muffin: 135 calories, 2.4 g fat, 4 g protein, 24 g carbohydrates,1.6 g fiber, 128 mg sodium
You know those bagel shops with umpteenmillion choices for cream cheese? I ALWAYS choose veggie. I guess it's kind of my way of justifying the whole bagel and cream cheese thing. It makes me feel better knowing that I can just make my own and add some healthy protein into it too!
Vegetable Cream Cheese
Serves 10
8 oz light cream cheese
2/3 cup white beans, drained and rinsed
1 carrot, peeled and chopped finely (I used a food processor)
2 celery stalks, de-veined and chopped finely (again, food processor)
1/4 cup fresh chives, chopped
1/4 tsp garlic powder
1/4 tsp salt
Fresh ground black pepper, to taste
In a large food processor, puree white beans (consisency will not be smooth, but finely chopped). Add cream cheese, garlic powder, salt, and pepper. Mix until a smooth puree is formed. Add chopped carrot, celery, and chives and mix until just combined.
Place in a container in the refrigerator for at least one hour prior to serving.
Nutrition Info per ~2 Tbsp: 75 calories, 3.5 g fat, 4 g protein, 5 g carbohydrates, 1 g fiber
This easy appetizer is a great way to share nachos with your friends. Simple and healthier than your typical nachos. The creamy ricotta adds a fantastic dimension.
Ricotta Nacho Cups
Serves 4
16 tortilla chip cups (whole grain preferred)
1 cup part-skim ricotta cheese
1 tsp ground cumin
1 tsp chili powder
1 cup black beans
1/4 tsp salt
4 oz canned green chiles
Salsa of your choice, for garnish
Preheat oven to 350 degrees. Spread cups onto a baking sheet.
In a small bowl, whisk together ricotta and cumin. In another small bowl, combine black beans with salt and chili powder.
Into each tortilla cup, spoon 1 Tbsp black beans, 1 tsp green chiles, and top with 1 Tbsp ricotta mixture.
When all cups have been filled, place baking sheet into oven and bake for 10-12 minutes, until heated through.
Garnish with salsa and serve!
Nutrition Info per 4 cups: 182 calories, 7 g fat, 11 g protein, 18 g carbohydrates, 3.5 g fiber
