Applesauce Pumpkin Muffins
Nutritional Value per Muffin:
Calories:189/ Calories from fat:78/ Protein:6g/ Carbs:21g/ Fiber: 2g/ Sugars:8g/ Fat:8g/ Sodium:25mg
Ingredients:
1 cup/240 ml old-fashioned oatmeal, not instant 1/2 cup/125 ml unsweetened applesauce 1/2 cup/ 125 ml canned pumpkin 2 large egg whites + one yolk,lightly beaten 2 Tbsp + 1 tsp/35 ml canola oil 1 Tbsp /15ml double – acting baking powder 1/2 /2.5 ml baking soda 1 tsp / 5 ml cinnamon 1/4 tsp/1.25ml ground nutmeg 1 tsp / 5ml pumpkin pie spice 1/2 cup /120ml milk or milk alternative or 1/2 cup apple juice 1/2 cup / 120ml amaranth or quinoa flour or flour of your choice 1/4 cup /60ml whole-wheat flour 1/4 cup /60ml maple sugar flakes 1/2 cup / 120ml dried cranberries or raisins( optional) Preparation: 1. Preheat oven to 375F/190C. Line muffin pan with paper or silicon liners or coat with cooking spray. 2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. 3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix until dry ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top
Moroccan Chicken and Lentils
Nutritional Value per Serving:
Calories:391/ Calories from fat:181/ Protein:28g/ Carbs:25g/ Fiber:5g/ Sugars:3g/ Fat:20g/ Sodium: 564mg
Ingredients:
8 cups/ 2L water 3tsp/ 15ml sea salt 1lb/ 454g dried lentils,rinsed,drained and picked over 1/4 cup/ 60ml + 2Tbsp/ 30 ml extra virgin olive oil 1/2 cup/ 120ml red wine vinegar 3 Tbsp/ 45 ml ground cumin 2Tbsp/ 30 ml+ 2tsp/ 10ml chili powder 2 garlic cloves,peeled and minced 1 large onion, peeled and chopped 2lbs/ 908g skinless boneless chicken or turkey breast, thinly sliced 1/4 tsp/ 1.25 ml ground cinnamon 1 cup/240 ml chopped fresh parsley or cilantro Preparation: 1.Combine water and 1 tsp/ 5ml salt in stock pot over high heat. Add lentils.Bring to a boil.Cover and reduce heat to medium. Simmer until lentils are soft, about 20 to 25 minutes. Drain well. Rinse under cold water and drain well. Place in large bowl and set aside. 2. In small bowl, mix 1/4 cup/ 60 ml olive oil,vinegar,2 Tbsp/ 30 ml cumin, 2Tbsp/ 30 ml chili powder,garlic and 1 tsp/ 5ml sea salt. Pour this dressing over lentils. Toss gently and let cool. 3. In large skillet heat 2 Tbsp/ 30ml olive oil. Add onion and saute` until well cooked, about 5 minutes. Onion should appear dark brown and soft. Add chicken or turkey and saute`2 minutes more. Add 1 tsp/ 5ml sea salt, 1 Tbsp/ 15ml cumin, 2 tsp/ 10ml chili powder and 1/4tsp/ 1.25ml cinnamon. Saute` until poultry is cooked through. 4. Arrange lentils on a large serving platter. Place sliced chicken on top of lentils. Use remaining dressing and pour over chicken. Sprinkle with chopped parsley. Serve at room temperature.
Garden Veggie Stuffed Pita Pockets
Nutritional Value per Serving:
Calories: 331
Calories from Fat: 103
Total Fat: 7 g
Saturated Fat: 2 g
Total Carbs: 45 g
Fiber: 9 g
Protein: 16 g
Sodium: 397 mg
Cholesterol: 1 mg Ingredients • 1 whole wheat pita, about 6 inches in diameter
• 2 Tbsp / 30 ml Zesty Hummus
• 2 Tbsp / 30 ml Yogurt Cheese
• ¼ cup / 60 ml shredded or grated carrot
• ¼ cup / 60 ml sliced mushrooms
• ¼ cup / 60 ml sliced radishes
• ¼ cup / 60 ml deli sprouts (such as clover, lentil, radish or fenugreek)
• 1 Tbsp / 15 ml unsalted sunflower seeds Preparation
- Cut pita in half. Divide hummus between two pita halves and spread on inside of each. Repeat with Yogurt Cheese.
- Divide veggies between two pita halves and stuff inside each. Sprinkle sunflower seeds inside each pita half. Serve immediately, or wrap up and take to go!
Slow-Cooker Mexican Chicken
Nutritional Value
Calories: 481Calories from Fat: 30
Total Fat: 4 g
Saturated Fat: 1 g
Total Carbs: 69 g
Fiber: 11 g
Protein: 42 g
Sodium: 565 mg
Cholesterol: 69 mg Ingredients • 4 boneless, skinless chicken breasts
• 1 cup / 240 ml black beans
• 1 cup / 240 ml corn kernels (fresh or frozen)
• 1 small jar salsa (your favorite variety)
• 1 Tbsp / 15 ml cumin
• 1 Tbsp / 15 ml chili powder
• 2 cups / 480 ml cooked brown rice Preparation
- Add to slow cooker: chicken breast, beans, corn, salsa, cumin and chili powder. Mix and cook on low 8 to 10 hours. Serve with cooked brown rice.
