STUFFED SWEET POTATOES

When I saw this recipe I just had to try it!  My mom makes the unhealthy version of this over Thanksgiving so when I tried it and showed this to her...she said I'm hired this year to make it!  Try it out and let me know what ya think!


INGREDIENTS:
2 Medium sweet potatoes, cooked (bake or microwave)
1 Tbsp peanut butter
1 Tbsp cream cheese (1/3 less fat)
2 egg whites
2 tsp cinnamon
1 tsp vanilla extract
1/2 tsp pumpkin pie spice
mini marshmallows
corn flakes
almond slivers or pecans

DIRECTIONS:
1. Preheat oven to 375
2. Cut sweet potatoes in half and scoop out the middle, leaving the skin as a "shell"
3. Mix sweet potato insides with PB, cream cheese, egg whites and spices.
4. Scoop mixture back into shells.
5. Crush up the almonds and corn flakes, crumble on top and place a few mini marshmallows on top.
6. Bake for 15 minutes until marshmallows begin to brown.  Can broil for last minute if desired.

ENJOY!

CHICKPEA BASIL PESTO

INGREDIENTS:

1 can chickpeas rinsed and drained
1 cup fresh basil
1 Tbsp olive oil
Juice of one lime
3 Tbsp water
1 tsp salt
1/2 tsp red pepper flakes (optional)
1 tsp natural sweetener

DIRECTIONS:
Mix all ingredients in a food processor. Store in the fridge!

YOU WILL LOVE THIS ON EVERYTHING!

OATMEAL BLUEBERRY MUFFINS

INGREDIENTS:

-1/2 cup whole wheat flour, OR oat flour
-1/2 cup oats
-1 tsp baking powder
-1 tsp baking soda
-2 tsp cinnamon
-2 tbsp ground flax seed
-3 egg whites
-1 tsp vanilla extract
-1/4 cup honey
-1/2 cup unsweetened applesauce
-2 tbsp sugar
-however many blueberries you want!


DIRECTIONS:
1. Preheat oven to 350 degrees and spray mini muffin tins with cooking spray.
2. Mix all dry ingredients together
3. Mix all wet ingredients together
4. Combine wet and dry ingredients.  fold in blueberries.
5. Place in mini muffin tins and cook for about 9 to 10 minutes.
6. Let cool in tray for 1 additional minute then remove to a cooling rack

BLACK BEAN CAKE BROWNIES

These brownies will satisfy any chocolate craving!!  They are so good and good for you!  I was excited to try this new recipe out and happy that they tasted just as good as they look.  You can not even tell it is made with black beans!

INGREDIENTS

1 can black beans, drained and rinsed
2 eggs
2 egg whites
1 Tbsp coconut oil
2 Tbsp almond butter
1/2 cup cocoa
1/4 tsp salt
1 tsp vanilla
2/3 cup stevia
1/2 tsp instant coffee
1 1/2 tsp baking powder
mini dark chocolate chips (topping)

DIRECTIONS


1. Preheat oven to 350 degrees
2. Combine all ingredients (except chips) in a blender/food processor
3. Pour batter into a 8in baking dish sprayed with Pam
4. Place chips on top
5. Bake 12-15 minutes

ENJOY!!

MANGO SALSA

This is so refreshing and perfect during any time of year.  You are supposed to have it with chips but I just ate it alone. You can also mix with a little quinoa and make it a meal!  YUMMY!!

INGREDIENTS:
1 can black beans
about 3 mangos
1-2 red peppers
Fresh Cilantro (to taste)
Fresh Lime juice (to taste)
about 1/2 red onion

MIX and ENJOY!!

CRUSTED ASPARAGUS

INGREDIENTS: 

15 asparagus spears, bottoms cut off

2 tbsp greek yogurt

¼ cup egg whites

2/3 cup oats, lightly pulsed in processor

1/3 cup bread crumbs (I used panko for added crunch)

1 Tbsp chia seeds

 Salt and pepper

Garlic powder

Olive oil cooking spray

DIRECTIONS:

1.       Preheat oven to 400 degrees

2.       Combine yogurt and egg whites in a long container for dredging

3.       Combine oats, bread crumbs, chia seeds, garlic powder, salt, pepper in a separate long container for dredging.

4.       Dredge each spear through liquid mixture then dry, covering completely

5.       Transfer to a baking sheet lines with foil and sprayed with cooking spray. Repeat for each spear. Spray all spears with olive oil cooking spray.

6.       Bake 15-20 minutes until brown and crisp

QUINOA STUFFED BELL PEPPERS

INGREDIENTS:

1 medium onion, chopped

3 cloves garlic, finely minced/smashed

1 Tbsp Olive Oil

3 ribs celery, chopped

6 Roma tomatoes diced

1 can black beans, rinsed, drained

1 1/2 cups cooked Quinoa

3 large red bell peppers, halved lengthwise, ribs removed

1/4 fresh basil chopped

Cheese if you wish (grated parmesean)

Vegetable or Chicken broth

Salt and pepper to taste

DIRECTIONS:

1.    Heat oil in saucepan over medium heat.  Saute garlic, onion, celery for 5 minutes.  Add basil, salt, pepper, cook additional minute.

2.    Stir in tomatoes and cook for several minutes

3.    Stir in black beans and cooked quinoa

4.    Add Cheese if you wish

5.    Fill each halved bell pepper

6.    Put in 350 degree oven in a baking dish that has about 1/4 broth on bottom

7.    Cover with foil and bake for 40 minutes

8. Uncover, grate a little parmesean cheese on top, and then broil for 5 minutes. 

CLEAN EATING CARAMEL POPCORN

OH MY GOODNESS THIS IS AMAZING!!! Satisfies late night snacking!!

INGREDIENTS:

1/4 cup almond butter or peanut butter
1/2 cup honey
8-10 cups popped popcorn

DIRECTIONS:

1.In a small pot, warm the honey on high heat. 

2.Bring it to a boil. Let it boil up in the pot about 1 inch and then quickly remove from heat.  

3.Stir in nut butter with a whisk and whisk until smooth. Should be “pourable”. 

4.Pour over the popcorn and mix with a spoon. The mixture is hot, so don’t be tempted to mix with your hands.

QUINOA PIZZA BITES (Gluten free)

INGREDIENTS

1 cup uncooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 teaspoons minced garlic
1/2 cup fresh basil, chopped (or 2 tablespoons dried)
1/2 cup cherry tomatoes, diced
1/2 teaspoon salt
1 teaspoon paprika
1 teaspoon dried oregano
Pizza sauce for dipping

DIRECTIONS

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
2. Preheat oven to 350 degrees.
3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

Makes 24 mini muffin bites.

If you enjoy three for a snack it's 144 calories, 2.1 grams of fiber, and 8.4 grams of protein.

Examples of Meal Plans

QUINOA BREAKFAST BAKE

Serves 4-6

INGREDIENTS

1 cup quinoa (uncooked)
2 teaspoon cinnamon
1/2 teaspoon allspice
2 eggs
2 cups skim milk
1/4 cup maple syrup
1 1/2 cups frozen berries
1 apple or pear, peeled, cored, and chopped into 1/2 inch cubes
1/2 cup coarsely chopped nuts (optional)

DIRECTIONS

1        Preheat the oven to 350 degrees. Lightly grease an 8x8 inch square baking pan, and set aside. (Note: a 9x11 works fine, too!)

2       In a medium bowl, stir together uncooked quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.

3        In the same bowl used for the quinoa, beat the eggs until fully mixed. Whisk in the milk and maple syrup, and beat to combine.

4        Scatter the berries, apple or pear pieces, and nuts (if using) evenly on top of the quinoa.

5        Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. (The milk mixture will cook the quinoa to create a very soft texture on the inside, while creating a lightly crunchy crust on the outside!)

6        Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. Serve warm, and refrigerate leftovers.

CINNAMON QUINOA CRUSTED SWEET POTATOES

Mash 2 sweet potatoes and sprinkle with some cinnamon, then place in a glass dish.

In a bowl mix together: 

1 cup of cooked quinoa

1 tablespoon cinnamon

2 tbsp honey

1 crushed up rice cake. 

Mix well then place on top of sweet potato.

Sprinkle more cinnamon and bake at 425 for 20-25 minutes