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Whole Corn and Green Chili Muffins recipe

Saturday, June 26th, 2010

This recipe contains whole grains. Making half your grains whole may help protect you against many chronic diseases.
Ingredients:
1/2 cup whole-wheat flour
1/2 cup flour
3/4 cup whole-grain corn meal
2 tablespoon sugar
1 tablespoon baking powder
1 teaspoon salt
1/4 teaspoon cayenne pepper or to taste
1 egg
3/4 cup + 2 tablespoons fat free milk
1/3 cup vegetable oil
1 – 8 ounce can whole kernel corn, well drained
1 – 4.5 ounce can diced green chilies, well drained
1/2 cup shredded cheese (optional)

1. Preheat oven to 400°.
2. Lightly coat a 12-cup muffin pan with vegetable spray or line with paper. 3. In medium bowl, mix together flours, cornmeal, sugar, baking powder, salt and cayenne.
4. In separate bowl, lightly beat egg. Add milk, oil, corn and chilies.
5. Add wet ingredients to dry ingredients, stirring just until combined.
6. Lightly mix in cheese.
7. Fill each muffin 3/4 full.
8. Bake for 20 minutes or until toothpick inserted in center comes out
clean. 12 servings, 1 muffin each

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honey yogurt and figs recipe

Monday, May 24th, 2010

Very healthy recipe .. thanks Angela for this recipe.

1 cup light fat free  yogurt
9 tbsp honey
1 tablespon finely chopped mint
dash orange blossom water or rosewater
15 x fresh figs

prepration:

1. Preheat oven to 375 F.
2. Stir yogurt with 3 tbsp honey, mint and flower water and chill.
3. Cut figs in half and place in a baking dish brush with honey on flat side. Bake for 10 minutes until warm. Serve with a spoonful of yogurt and a drizzle of honey.
4. Serve warm.

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healthy spinach recipe

Sunday, May 23rd, 2010

it very healthy spinach recipes.
* 17 ounces fresh baby spinach leaves, rinsed well if necessary and drained
* 2 tablespoons extra virgin olive oil
* 1 small onion, finely chopped
* 2 small roma tomatoes, pureed
* 1/4 teaspoon freshly grated nutmeg
* 4 tablespoons water
* salt and pepper, to taste

Sauce
* 1 garlic clove, peeled
* 1/2 cup plain yogurt, drained
* salt

Garnish: 1 tablespoon extra virgin olive oil, 1/2 teaspoon ground red pepper
Directions:
1. Sauce: Smash the garlic clove with a little bit of salt and combine with the plain yogurt. Set aside.
2. In a pot boil the spinach for 3 1/2-4 minutes, drain. Squeeze as much water out of the spinach that you can then chop it on a cutting board. I used the sides of the colander to “chop” the spinach with the back of a wide spoon.
3. Saute the onion in a medium sized pot with olive oil and salt until the onions are lightly browned. (Tip: cut down on dishes: use the same pot that was used to boil the spinach.).
4. Add the spinach, crushed tomatoes, nutmeg, broth and salt and pepper, to taste. Cook for about 5 minutes over medium-low heat. Turn the heat off. Allow mixture to cool down for a few minutes.
5. Arrange spinach on a platter. Place the yogurt sauce on top.
6. Garnish: heat up the olive oil in a small pan, add in the red pepper and then turn the heat off being careful not to burn!
7. Drizzle the infused red pepper over the yogurt sauce.

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Butternut Squash Fries recipes

Saturday, May 15th, 2010

Serving Size: 5oz. of squash cut into fries

Ingredients:
1/2 butternut squash
kosher salt

Directions:
Pre-heat oven to 425 degrees.

Peel and de-seed your butternut squash. Once peeled and seeded, slice it in half. Then cut it up into french fry shapes. Place on a cookie sheet sprayed with non-stick spray. Cover lightly with kosher salt. Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process. Fries are done when they are starting to brown on the edges and get crispy.

Nutrition:
calories: 65
fat: 0g
sodium: 6mg
carbs: 16.5
fiber: 3g
sugars: 3g
protein: 1.5g

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Frozen Pumpkin Protein Bites

Saturday, May 15th, 2010

Ingredients:
1 15 oz. can of pumpkin
1 8 oz. container of fat-free whipped topping
1 package sugar-free fat-free vanilla pudding mix
3 scoops Vanilla protein powder (ie TopForm)
1/4 cup grape nuts

Directions:
Mix thoroughly and spoon onto nonstick muffin sheet or cookie sheet. Freeze until served.

Nutrition Each:
Calories 37
Total Fat 0.3g
Sodium 65.16mg
Total Carbohydrate 6.09g
Dietary Fiber 2.44g
Sugars 1.7g
Protein 2.25g

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Spicy butternut squash recipe

Saturday, May 15th, 2010

1 butter nut squash halved and seeded. in a bowl add 2 tbsp of fennel seed 1 tbsp of coriander seeds, 1 clove of minced garlic and 2 tbsp of Olive oil add squash ensure well coated bake in oven for 15-20 min at 400 until tender when peicered with a fork

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Braised fennel recipe

Saturday, May 15th, 2010

Braised fennel
2 fennel bulbs trimmed and cut in half
2tbsp Olive oil
1/3 cup for Parmesan cheese

First of all boil fennel in water for 6-8 min then in shallow baking pan place fennel, sprinkle Olive oil and cheese cook at 375 for 8 min or until cheese in melted . The longer you boil the fennel the mellower the taste.

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Mint and Bean salad recipe

Saturday, May 15th, 2010

Bean and mint salad recipe
2 cups of both green beans AND peas
8 scallions trimmed and sliced
1 large bunch of mint
3tbsp olive oil
grated zest and juice of one lemon
salt and pepper
Crumble feta

Firstly boil water then add beans and peas cook 3 min, remove and cool under cold water then put scallion and mint in a bowl and peas and beans then sprinkle with olive oil, lemon zest, and juice , salt , pepper, add feta toss well.

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spicy zucchini recipe

Saturday, May 15th, 2010

spicy zucchini recipe: In a frying pan heat 1 tbsp of oil, then add 1tbsp of Fennel seed and 1 tbsp of coriander seeds –heat until sizzles 30 sec, then in single layer add 2 zucchini cut into rounds cook for 6-8 min until lightly brown.

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Healthy Soy Sauce Recipe

Saturday, May 15th, 2010

Healthy soy souce recipes:
4 tablespoons beef bouillon
4 teaspoons balsamic vinegar
2 teaspoons dark molasses
1/4 teaspoon ground ginger
1 pinch white pepper
1 pinch garlic powder
1 1/2 cups water

directions: firstly in a saucepan over medium heat secondly stir together the beef bouillon then balsamic vinegar, molasses, ginger, white pepper, garlic powder and water and lastly boil gently until liquid is reduced to about 1 cup, about 15 minutes.

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