Fruit ‘n Nut Granola Bars

Servings: 20
Ingredients:
1/2 cup honey
1/2 cup natural peanut butter
1/4 cup natural brown sugar
2 tbsp agave nectar
1 tbsp organic coconut oil
1/4 tsp cinnamon
1/2 tsp vanilla extract
2 cups organic rolled oats
2 cups brown rice cereal
1/4 cup roasted unsalted peanuts
1/4 cup sliced almonds
1/2 cup dried fruit (I used raisins)
1/4 cup wheat germ
1/2 tsp iodized sea salt

Lightly grease 9×13 pan with coconut oil and set aside. In a large bowl, combine oats, rice cereal, nuts, dried fruit, wheat germ, and salt. Mix well. In small saucepan, combine honey, peanut butter, brown sugar, agave, coconut oil, cinnamon, and vanilla. Heat and stir until bubbly. Pour into oats mixture and stir until thoroughly incorporated. Pour ingredients into prepared pan. Grease your fingers or a spatula lightly with coconut oil and press firmly into pan. Refrigerate for 30-60 minutes before cutting into bars. Cut into 20 pieces.

Nutrition Info (per serving):
Calories: 157
4g protein
23g carbs
6g fat
97mg sodium
13g sugar

Stuffed Bell Peppers

One of my wonderful clients sent me this recipe that she adapted from one she found online.

Makes 5 servings

Ingredients:
2tbsp extra-virgin olive oil
1 box(225g) of Quinoa
2 cups water
1 medium onion, diced
3-4 cloves of garlic, minced
1 3/4 cup cooked black beans (drained)
3 chopped Roma tomatoes
1lb minced mushrooms
1/2 tsp ground cumin
1 tsp oregano
1/2 tbsp chili powder
2 tbsp cilantro, diced
5 red & orange bell peppers, top cut off and seeds removed
4-5 tbsp cheddar cheese
salt & pepper

Directions: Preheat oven to 350F Boil two cups of water, whisk in vegetable bouillon cube, once back to a boil, add quinoa and cook as per directions on box. Place to the side. Heat oil in saucepan over medium heat. Add onion & garlic and saute till onions starting turning translucent. Add all spices and continue to saute for 1 minute. Stir in drained tomatoes. Cook 5 min. Stir in black beans & corn. Bring to a slight boil. Add cilantro and cook for 5 minutes. Stir in cooked quinoa. Season with salt & pepper.

Pour reserved tomato juice in the bottom of a baking dish. Fill each bell pepper till a little more than 3/4 full. Cover with foil and cook for 30min. Remove from oven and add daiya cheese to the top, about 1tbsp each. Bake for another 10-15min uncovered, or until the tops are slightly browned. Remove from heat and let stand for 5min before serving.

Nutrition Info (per serving):
Calories: 455
20 g protein
68g carbs
13g fat
236mg sodium

Whole Grain Bread

Makes 2 loaves

This is the bread my mom made when I was little. I remember coming home from school and smelling it and couldn’t wait to have a piece of hot bread with a little honey. It’s amazing! (I changed it up just a tad to work in some oat flour.)

Ingredients:
3 cups whole wheat flour
2 cups oat flour
1 cup white flour
1.5 tbsp dry active yeast
2 tsp salt
1/2 cup honey or brown sugar
1 tbsp natural applesauce
2 tbsp coconut oil
2.5 cups hot tap water

Lightly grease two loaf pans with coconut oil and set aside. Measure whole wheat flour into a large mixing bowl. Add yeast, salt, and honey and mix well. Add applesauce, oil, and hot water and mix until combined. Stir in remaining flour. Dough will be sticky. Turn onto floured surface and knead 5-8 minutes. Lightly spray mixing bowl with non-stick cooking spray. Return dough to greased bowl, cover with towel, and let rise for 20 minutes. Punch dough down and let rest for 5 minutes. Divide dough into two sections and form into loaves. Place in prepared loaf pans. Cover with towel and let rise for 30 minutes. Bake at 400 degrees for 30-40 min.

Thai Lettuce Wraps

These are a great way to get in some good veggies and carbs with a nice kick of flavor and some crisp lettuce leaves.

2 cups prepared lentils
1 cup prepared brown rice
1 tsp soy sauce
1/4 cup Thai peanut sauce
3 green onions, chopped
1 tbsp sesame seeds
1 tsp pepper
1-2 tsp grated ginger
12-14 lettuce leaves (for wraps)

In large mixing bowl, combine freshly cooked lentils and rice. Add soy sauce, peanut sauce, green onions, sesame seeds, pepper, and ginger. Stir until combined. Scoop 1/4- 1/3 cup into each lettuce leaf. Wrap as desired and serve warm.
Note: if you want more protein, substitute 1 cup cooked, chopped chicken for one cup of the lentils! 🙂

Serves 12-14.

Nutrition Info:
Calories (per serving): 79
Carbs: 11 g
Fat: 1 g
Protein: 4 g
Sugar: 1 g

Banana Blueberry Bars

I tweaked this from MarthaStewart.com and made it a bit healthier. So yummy. 🙂
http://www.marthastewart.com/314084/healthy-banana-blueberry-muffins

Here is my version.

Ingredients:

1 cup whole wheat flour
1 cup almond meal/flour
1/4 cup wheat germ
1 teaspoon baking soda
3 scoops Pulse Protein powder- vanilla
1/2 cup unsweetened applesauce
1/4 cup light brown sugar
2 egg whites
2-3 ripe bananas, mashed
1/3 cup unsweetened almond milk
1tbsp cinnamon
1 cup fresh blueberries

1. Preheat oven to 375 degrees.
2. Lightly grease and flour glass 8×10 baking dish and set aside.
3. Combine flours, wheat germ, soda, Pulse protein powder, cinnamon and sugar in large mixing bowl.
4. In another small bowl, combine applesauce, egg whites, almond milk, and bananas. Mix well. Add banana mixture to dry ingredients and stir until combined. Fold in blueberries.
5. Pour batter into prepared dish and spread out evenly. Bake for 20-30 minutes or until toothpick inserted in center comes out clean.
Makes 16 bars

Nutrition Info:
119 Calories
16 g carbs
4 g fat
6 g protein

Fruity Green Smoothie

Yeah, it’s green and good for you….but it tastes amazing! And I know you all drink weird green things on St. Patty’s Day so just imagine that’s what day it is. Eat clean and get healthy!

4 cups fresh spinach
2 stalks celery
1 banana
1 1/2 cups blueberries (I freeze mine so I have the “icy” factor in my smoothie)
1/2 cup frozen stawberries
1 (5.8oz) cup Dannon Light and Fit Greek Yogurt
2/3 cup fat -free plain yogurt
2 scoops Pulse Protein Powder- vanilla
1/2 cup Almond milk (add more milk for a thinner consistency)

Directions:
Add spinach to blender and pulse til finely chopped. Add celery, banana, and half the blueberries. Pulse until blended. Add the rest of the blueberries, strawberries, yogurts, protein, and Almond milk. Pulse until mixture is a smoothie consistency.

Makes 4 servings.

Juicy Turkey Burgers

These burgers are so easy and, unlike plain grilled lean turkey, they are juicy and bursting with flavor. I used my small indoor electric grill since I don’t have a real one and they turned out FABULOUS! This is a perfect way to break up the monotony. 🙂 I came up with these on the fly and….yeah, my weekend is off to a great start!

Ingredients:
1 pkg 99% lean ground turkey (1.25lb approx.)
1/2 red onion, chopped
4 baby bella mushrooms, chopped
1 roma tomato, chopped
1/4 cup fat-free Italian dressing

Directions:
1. Mix all ingredients together until incorporated.
2. Divide into 5 (5oz) portions and form into patties.
3. Broil or grill until internal temperature reaches at least 170 degrees F.
4. Enjoy on sandwich thin or other whole grain roll.

Nutrition Info: (per patty)
126 calories
1.6 g fat
4.2 g carbs
22.6 g protein

Spicy Turkey Meatballs

Spicy Turkey Meatballs
Ingredients:
1 pkg Lean Ground turkey (1.25 lbs)
1 cup cooked brown rice
2/3 cup Lime and Garlic Salsa
2 egg whites

Instructions:
Preheat oven to 400 degrees. Line 2 cookie sheets with aluminum foil. Set aside.
Combine ingredients in small mixing bowl. Using clean hands, mash together until blended. Using 1 oz. cookie scoop, scoop meatballs and place on prepared cookie sheets. Bake for 15-20 minutes.
Serve over whole grain pasta or spaghetti squash.