This recipe is made with ingredients that all have something to offer nutritionally, so while your sweet tooth is being satisfied your body is also being nourished
Now keep in mind that this is a recipe for chocolate cake — the ingredients are wholesome, but it’s still cake! Enjoy in moderation
Here’s what you need for 1 mug cake: • 4 Tablespoons almond meal • 4 Tablespoon coconut crystals • 2 Tablespoons unsweetened cocoa powder • 2 Tablespoons whisked egg • 4 Tablespoons coconut milk • 1 generous Tablespoon coconut oil, melted over low heat • 1/8 teaspoon vanilla extract • 3 Tablespoons dark chocolate chips
1. In a microwave safe mug, combine the almond meal, coconut crystals, and cocoa powder. Mix well, until all the lumps are gone.
2. Add the whisked egg and mix. Add the coconut milk, coconut oil and vanilla extract. Mix well. Add the chocolate chips.
3. Microwave on high for 3 minutes.
4. Serve immediately!
Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead. Yield: 6 servings
Here’s what you need…
- 1 teaspoon olive oil
- 1 teaspoon chopped garlic
- 1 cup asparagus, cut into 2 inch segments
- 1 (16 oz) package pre-chopped stir fry vegetables
- 1 (10 oz) package shredded cabbage
- 1 cup chopped pineapple
- 1 cup chopped cooked chicken breast
- 1/4 cup teriyaki sauce
- Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
- Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
- Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.
Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.
A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. Servings: 20
Here’s what you need…
- 1 cup raw pecan halves
- 1 cup raw pepitas
- 1 cup shelled pistachios
- 1 cup raw almonds
- 3 Tablespoons coconut oil, melted
- 3 Tablespoons coconut sugar
- 1 teaspoon sea salt
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.
- In a large bowl combine all of the nuts with the coconut oil. Toss to coat.
- In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.
- Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.
Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein.
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They may look little but can pack a big sized taste to your diet. The heat mellows out their bitterness and gives in a nice nutty flavor.
SALAD: Add Brussels sprouts to your salad by sautéing 24 sprouts. Toss them in 1 tbsp lemon juice. In a wok, add 2 peeled, diced Bartlett pears, 1/3 cup apple cider, 2 tsp cider vinegar, and a pinch of nutmeg. Cook until the liquid is almost gone. Add the sprouts and sprinkle with almond slivers.
SIDE: As a side dish you can sauté 4 ounces of diced pancetta in a saucepan. Add 1 tbsp olive oil, ½ cup julienned onion, the largest leaves from 40 sprouts, and ¼ cup chicken stock. Cover and reduce heat. Cook for 20 minutes or until leaves are tender. Transfer to a plate and serve with poached whitefish.
SOUP: To use Brussels sprouts in a soup simply sauté ½ cups of diced onion in ½ tbsp oil. Add 1 tbsp dry sherry and 1 ½ cups chicken broth. Bring to a boil. Mix in ½ lb quartered sprouts, a pinch of nutmeg, and 1 tbsp kosher salt. Cook for 30 minutes over low heat. Puree in a blender. Strain and serve.
1 cup of Brussels Sprouts pack 38 calories, 75 mg Vitamin C, 342 mg Potassium, and 54 mcg Folate.
5 scoops Vanilla Protein Powder
1 cup Oatmeal
1/2 cup Honey
½ cup Peanut Butter
½ cup Applesauce
6 oz pack Dried Cranberries
Calories Fat Carbs Fiber Protein
260 6 36 3 17
10 Bars (each)
8 Tsp Fibersure
1 cup Flax Seed (milled)
Combine all ingredients in a bowl and mix. Using your hand to mix will be easier than a spoon. Fold the dry ingredients over the sticky ones. Make sure the mixture has a stiff consistency, like cookie dough. If you choose to add the optional ingredients you will need to add more applesauce to offset the dryness. Cover the bottom of a 9 x 12 baking dish with plastic wrap and spread mixture in evenly. Refrigerate for 30 minutes then cut into 10 equal pieces. Wrap individually and store in the refrigerator.
**To make chocolate bars, substitute chocolate protein powder for vanilla and 1 cup of mini chocolate chips for dried fruit. You can also substitute milk for the applesauce to change the nutritional value.
- 3 1/2 cups water
- 1/4 teaspoon salt, optional
- 2 cups old-fashioned oats
- 1/2 cup raisins
- 1/2 cup walnuts, coarsely chopped, optional
- 1/4 teaspoon vanilla extract
- Pinch nutmeg
- 2 tablespoons dark brown sugar, plus more, to taste
- 1 cup lowfat milk, divided
- 1/8 teaspoon ground cinnamon
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon
Copyright Ellie Krieger, All rights reserved.
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
- 1 8-ounce container of strawberries, hulled and sliced
- 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
- 1/4 cup fresh basil leaves, cut into ribbons
In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.
Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.
Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg
Excellent source of: Vitamin A, Vitamin C
Good source of:Protein, Vitamin K, Calcium, Manganese
Copyright Ellie Krieger, All rights reserved