Recipes

Breakfast

Strawberry Oatmeal Breakfast Smoothie

Makes 2 servings

1 cup soy milk

1/2 cup rolled oats

1 banana, broken into chunks

14 frozen strawberries

1/2 teaspoon vanilla extract

1 tablespoon honey

Directions

  1. In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.

Low-Fat Blueberry Bran Muffins

 

Makes 12 muffins

1 1/2 cups wheat bran

1 cup nonfat milk

1/2 cup unsweetened applesauce

1 egg

2/3 cup brown sugar

1/2 teaspoon vanilla extract

1/2 cup all-purpose flour

1/2 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 cup blueberries

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
  2. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
  3. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

 

 

Lunch/Dinner

Sweet 'n' Hot Glazed Salmon

Makes 4 servings

1 1/2 cups apricot nectar

1/3 cup chopped dried apricots

2 tablespoons honey

2 tablespoons reduced sodium soy sauce

1 tablespoon grated fresh ginger

2 cloves garlic, minced

1/8 teaspoon cayenne pepper

1/4 teaspoon ground cinnamon

1 (3/4 pound) salmon filet without skin

 

Directions

  1. Preheat your oven's broiler, and grease a broiling pan.
  2. In a saucepan over medium heat, mix together the apricot nectar, dried apricots, honey, soy sauce, ginger, garlic, cinnamon and cayenne. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove 1/4 cup of the glaze for basting, and set the remaining aside.
  3. Place the salmon filet on the greased broiling pan, and brush with glaze. Broil 3 inches from the heat for 8 to 12 minutes, or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.

 

 

Turkey Veggie Meatloaf Cups

Makes 20 mini meatloaf cups

2 cups coarsely chopped zucchini

1 1/2 cups coarsely chopped onions

1 red bell pepper, coarsely chopped

1 pound extra lean ground turkey

1/2 cup uncooked couscous

1 egg

2 tablespoons Worcestershire sauce

1 tablespoon Dijon mustard

1/2 cup barbecue sauce, or as needed

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Spray 20 muffin cups with cooking spray.
  2. Place zucchini, onions, and red bell pepper into a food processor, and pulse several times until finely chopped but not liquefied. Place the vegetables into a bowl, and mix in ground turkey, couscous, egg, Worcestershire sauce, and Dijon mustard until thoroughly combined. Fill each prepared muffin cup about 3/4 full. Top each cup with about 1 teaspoon of barbecue sauce.
  3. Bake in the preheated oven until juices run clear, about 25 minutes. Internal temperature of a muffin measured by an instant-read meat thermometer should be at least 160 degrees F (70 degrees C). Let stand 5 minutes before serving.

 

Snacks

Baked Kale Chips

Makes 6 servings

1 bunch kale

1 tablespoon olive oil

1 teaspoon seasoned salt

 

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

 

Giant Whole-Wheat Banana-Strawberry Muffins

Make 12 giant muffins

2 eggs

1/2 cup unsweetened applesauce

1/4 cup vegetable oil

3/4 cup packed brown sugar

1 teaspoon vanilla extract

3 bananas, mashed

2 cups whole wheat flour

1 teaspoon baking soda

1 tablespoon ground cinnamon

1 cup frozen sliced strawberries

 

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C). Grease 12 large muffin cups, or line with paper liners.
  2. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla and bananas. Combine the flour, baking soda and cinnamon; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled.
  3. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool before removing from the muffin tins.