Showing posts with label low calorie. Show all posts
Showing posts with label low calorie. Show all posts

June 2, 2013

I Can Finally Eat Basil. Life is Good.

Look at those lovely, waxy leaves. They smell and taste as good as they look!
I have been waiting patiently for weeks and weeks to eat the fresh basil I planted in my garden. The crazy-deliciousness of fresh basil is just beyond compare. I've been regularly sniffing the leaves (I admit, I am a chronic leaf sniffer), my mouth watering, just hankerin' for the time I could snip off a few and put them on something - anything - edible, to throw it's flavor profile right out of the ballpark. Normally, my thoughts might hint toward spaghetti or whatever is saucy and of the Italian variety. But it's already blistering hot here in North Texas, so I'm trying to use the oven as little as possible.


Instead, I found some gorgeous tomatoes at Aldi, for super cheap. Big flavorful fatties in a four-pack, for a buck and some change. So, I sliced them up, spritzed them with a generous helping of balsamic vinegar, put a fresh basil leaf on each one, then topped them with a slice of cucumber and some black pepper. They were AMAZING! Light and full of the fresh flavors of summer. I am planning to serve these at every dinner party I throw from now until the end of time. Give it a try!

P.S. If you're not already growing your own basil, it's not too late!
Here's a great website with all the info you need to get growing.
http://www.growing-basil.org/

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February 9, 2012

Easy Bean Salad


I've been looking for recipes with lots and lots of protein lately because, as always, I am struggling with flagging energy. Lack of energy (regardless of what I eat, it seems) is my biggest health complaint, and has been for about the past two years. I know I need to lose weight and exercise more - it's no mystery. But finding the energy to exercise more is kind of a problem! Ya know, it's just a big downward spiral... But I'll get there, I swear!!

So, Katherine from Plant-Based Health (who has become my unwitting health guru) recommended I eat beans for breakfast to get the protein boost that I once got from eating eggs in the morning. I haven't tried it yet - tomorrow with be the first time - but I'm really interested to see how I feel after I eat this beautiful and colorful, high protein salad first thing in the morning!
This is a recipe from The Cancer Survivor's Guide: Foods That Help You Fight Back, the book that is used to accompany the nutrition classes taught by The Cancer Project. If you don't already have this book, get it! It's chock full of great information about cancer prevention through diet. And it's the perfect book to help convince a non-believer!

I cut and pasted the recipe directly from the Cancer Project's recipe page, but I found the recipe as-is to be very bland. So, just between you and me, I added a half a bunch of coarsely chopped fresh cilantro, as well as some paprika, garlic powder, Black Gomasio, and lime juice. Enjoy!

1/2 cup low-fat or fat-free Italian salad dressing
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 15-ounce can black-eyed peas, drained and rinsed
1 10-ounce package frozen lima beans
1 cup frozen corn, thawed completely
1 large red bell pepper, seeded and diced
1/2 medium red onion, diced
1 teaspoon salt, or to taste
1 teaspoon black pepper, or to taste
  • Toss all ingredients together. Serve cold or at room temperature.
  • Place leftover bean salad in a covered dish and store in the refrigerator for up to three days.
  • Makes 10 servings.
NUTRITION INFO (per serving):
Calories: 183 / Fat: 3g (Saturate Fat: 0.5g, 14.6% Calories from Fat) / Cholesterol: 0mg / Protein: 9.9g / Total Carbohydrates: 31g (Sugar: 2.9g, Fiber: 8g) / Sodium: 539mg / Calcium: 43mg / Iron: 2.7mg / Vitamin C: 36.7mg / Beta Carotene: 311mcg / Vitamin E: 0.8mg

January 7, 2012

A Big Fat Bowl of Comfort


Today has just been one of those crappy, ho-hum days where my sick, grumpy daughter is puking on everything in sight and the best thing on TV is Satan's School for Girls, starring Shannon Doherty (which, I'll admit, I am watching with perverse fascination). My cat's are whining. My kid is whining. Now I'm whining... I finally decided "enough is enough!" So, I set out to make some good old-fashioned comfort food. Sadly, my larder is pretty bare, but after a little digging I managed to piece together a delicious, and very nutritious, chili. And I'm happy to say that it turned out great! I'm working on my second helping as I type. Try it out - it's seriously good for what ails ya. Now it's time to go make some cupcakes and take a nap...

1 14-ounce package Ground Beef-style Gimme Lean, cubed
2 tablespoons oil
1 25-ounce can garbanzo beans, drained
1 15-ounce can kidney beans, drained and rinsed
2 kidney bean cans of water
1 28-ounce can diced tomatoes, drained
1 8-ounce can tomato sauce
1 vegetable bullion cube (no MSG)
1/4 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon paprika
1/2 teaspoon chili powder
Pinch of cayenne pepper
  • In a cast-iron or non-stick skillet, heat the oil over medium, then gently brown the Gimme Lean on all sides. No need to be methodical with this, just keep tossing it all around with a spatula until all pieces are nice and brown and slightly crispy on the outside.
  • In a large pot, place all remaining ingredients. Stir well and heat to boiling. 
  • Reduce heat to medium-low. Add Gimme Lean, stir well, then cover. 
  • Allow to simmer for about 20 minutes.
  • Makes 8 servings.
NUTRITION INFO (per serving):
Calories: 244.9 / Total Fat: 5.2g (Saturated Fat: 0.8g, Polyunsaturated Fat: 1.6g, Monounsaturated Fat: 2.3g) / Cholesterol: 0mg / Sodium: 855.3 / Potassium: 250.8mg / Total Carbohydrates: 35.8g (Dietary Fiber: 10.4g, Sugar: 3.9g) / Protein: 14.4g

July 21, 2011

Thai Coconut Curry Soup


Coconut and red curry, with a splash of lime and sesame is the grandest mixture of flavors I have ever tasted. As a family, we eat this soup about once a week. No joke. It's easy to make, and it is beyond delicious. Try it! 

1 15-ounce can of coconut milk (I don't recommend using light)
2 cans' worth of water or vegetable broth
2 tablespoons red curry paste
1 tablespoon fresh grated ginger, or ginger paste
1 heaping cup fresh snow peas
1 cup string beans, cut in half
1 large carrot, diced
Small handful of Thai basil leaves, left whole
1/4 cup lime juice, or more to taste
1 tablespoon low-sodium soy sauce (gluten-free, if needed)
A few splashes of sesame oil
Pinch of chili powder
1 pound firm tofu, lightly pressed and cubed
1/2 teaspoon salt or Gomasio, or more to taste
1 red bell pepper, cut into strips (for garnish)
Freshly ground black pepper (for garnish)
  • Bring coconut milk and water just to a boil, then reduce heat to a low simmer.
  • Add curry and ginger. Whisk until both are well-incorporated.
  • Add carrots and spices (except basil leaves). Cover and simmer until carrots are almost soft, but take care not to overcook them. Nobody likes a mushy carrot.
  • Add tofu. Cover and simmer a few more minutes.
  • Add all remaining ingredients (except garnishes). Cover and simmer for just a few more minutes, until beans turn bright green but are still crisp. 
  • Garnish with bell pepper strips and freshly ground black pepper. 
  • Makes about six servings.
  • Optional addition: If you really like the coconut flavor and want to take it over the top, add a couple of tablespoons of coconut oil when you put in your tofu. It's amazing!
NUTRITIONAL INFO (per serving):
Calories: 168.2 / Total Fat: 14.7g (Saturated Fat: 8.4g, Polyunsaturated Fat: 2.9g, Monounsaturated Fat: 1.5g) / Cholesterol: 0mg / Sodium: 577.8mg / Potassium: 389.6mg / Total Carbohydrates: 105g (Dietary Fiber: 3.2g, Sugar: 2.4g) / Protein: 10.6g / Iron: 19.4%

June 30, 2011

Curried Seitan Roll-Ups


These curried seitan roll-ups make a great lunch or snack on a hot summer day because you don't have to actually cook anything. No hot kitchen in June for you! Nuh-uh. No sir.
They are light and simple, with a hint of red curry and lime. You'll love 'em. 

1 package chicken-style seitan
1/2 medium cucumber, diced
1/4 red bell pepper, diced
1 celery stalk, diced
1 green onion, sliced
3 tablespoons of vegan mayonnaise
1 teaspoon lime juice
1 teaspoon red curry paste
1/2 teaspoon garlic powder
1/2 teaspoon paprika
Dash of chili powder
Salt and pepper, to taste
4 vegan sprouted grain tortillas
1 cup lettuce of your choice, chopped

  • Place all ingredients (except tortillas and lettuce) into a bowl. Stir well, until everything is nicely mixed and the larger seitan pieces have pulled apart.
  • Lightly toast or warm your tortillas on the stove top (gas stoves are the best!).
  • Scoop out a quarter of your 'seitan salad' mixture and evenly spread it over the top of the tortilla.
  • Sprinkle a quarter of your lettuce over the seitan salad.
  • Now gently, and tightly, roll up your tortilla. 
  • Use a good serrated knife to gently slice the roll into 4 or 6 pieces.
  • Makes 4 servings.
  • Enjoy!
NUTRITION INFO (per serving):
Calories: 255.9 / Total Fat: 9.2g (Saturated Fat: 1.7g, Polyunsaturated Fat: 2.1g, Monounsaturated Fat: 2.0g) / Cholesterol: 3.9mg / Sodium: 515.9mg / Potassium: 281.2mg / Total Carbohydrates: 31.1g (Dietary Fiber: 5g, Sugar: 2.3g) / Protein: 6.7g / Iron: 12.1%

June 13, 2011

Gingered Cranberry Waldorf Salad


This is a tangier, sweeter version of the traditional Waldorf salad. It's a perfect addition to summer barbecues, and it will get gobbled up fast at potlucks. Give it a try!

2 Granny Smith apples, cut into small cubes
2 large carrots, peeled and grated
1/2 cup dried sweetened cranberries
1/4 cup chopped walnuts
1/3 cup vegan mayonnaise
3 tablespoons seasoned rice vinegar
1 teaspoon ginger powder
Fresh ground black pepper, to taste
  • Place apples, carrots, cranberries, walnuts, and mayonnaise into a large bowl and gently stir. 
  • Add mayonnaise and ginger. Stir to coat. 
  • Drizzle rice vinegar all over salad. Add pepper. Stir again .
  • Makes about 8 servings. 
  • Enjoy!
NUTRITION INFO (per serving):
Calories: 117.9 / Total Fat: 6.1g (Saturated Fat: 0.7g, Polyunsaturated Fat: 1.8g, Monounsaturated Fat: 0.3g) / Cholesterol: 3.5mg / Sodium: 181.4mg / Potassium: 79.3mg / Total Carbohydrates: 16.7g (Dietary Fiber: 2.3g, Sugar: 13.0g) / Protein: 0.8g / Iron: 1.0%

April 30, 2011

Quinoa Tabbouleh Salad


This is my newest addiction. It is so good! I have always loved tabbouleh salad, even long before my health journey began. A plate full of falafel, tabbouleh, and dolmas was, and still is, one of my very favorite meals. So, when my husband and I decided to try gluten-free for a while, I assumed that I would have no choice but to give up my good friend, tabbouleh. But, now I don't have to! I found a delicious substitute for the bulgur wheat - quinoa! It tastes wonderful, and adds a lot of extra nutritional value toward your daily protein goal.
And, hey, remember all that fresh mint I told you about in my garden? Well, I have fresh Italian parsley growing out there too. So, badda bing. Scrumptious tabbouleh is mine once again! Give it a try.

1 cup uncooked quinoa
2 cups water
4 green onions, chopped
1 tomato, diced
1/2 large cucumber, diced
1/4 cup loosely packed fresh mint, finely minced
1/8 cup fresh parsley, finely minced
3 tablespoons olive oil
1/4 cup lemon juice, or less (to taste - I like a lot!)
1 teaspoon garlic powder
Freshly cracked black pepper, to taste

  • Bring water to a boil in a medium saucepan. Add quinoa and stir. Cover and reduce heat. Allow quinoa to simmer on medium-low heat until all water is cooked off, about 20 minutes. Stir occasionally. Be careful not to burn your quinoa. Allow to cool.
  • Place cooled quinoa into a large bowl (preferably something with an airtight lid).
  • Add all remaining ingredients and gently stir until very well-mixed. Cover and refrigerate for at least an hour.
  • Stir again before serving.
  • Can be stored, covered, in the refrigerator for two or three days. But it's best on the first day, when the veggies are still fresh and crisp!
  • Makes about 6 servings.
  • Enjoy! 
NUTRITION INFO (per serving):
Calories: 192.6 / Total Fat: 8.8g (Saturated Fat: 0.9g, Polyunsaturated Fat: 0.6g, Monounsaturated Fat: 5.0g) / Cholesterol: 0g / Sodium: 6.8mg / Potassium: 97.1mg / Total Carbohydrates: 24.6g (Dietary Fiber: 3.7g, Sugars: 2.1g) / Protein: 4.7g / Iron: 18.3%
 

April 15, 2011

Creamy Split Pea Soup


I took this photo at dusk, so the soup looks yellowish-brown. But, trust me folks, it's green. Like, "exorcist green." And it's delicious!
If you like, you could mince some veggie bacon and saute it with the onions at the beginning to add more of an authentic flavor, but I prefer to throw a three-inch piece of kombu in my soup water instead of the sauteed veggie bacon. If you have access to kombu (it's not very expensive, but can be hard to find - check the Asian aisle) I highly recommend it for all of your beans. It makes beans mucho flavorful, and it cuts down on the farts. Win win!

1 white or yellow onion, finely diced
1/4 cup fresh oregano leaves, minced
1 tablespoon olive oil
8 cups water
1 16-ounce bag split peas
2 large carrots, peeled and finely diced
1 cup unsweetened soy milk, or whole milk
5 sun-dried tomato halves, finely diced or minced
A few shakes of sesame oil
1 tablespoon paprika
2 tablespoons low-sodium soy sauce (gluten-free, if preferred)
2 tablespoons lemon juice
Dash of chili powder
Pinch of cayenne
Salt and pepper, to taste
Sprinkle parmesan or nutritional yeast on top (optional)
  • In a large pot, heat oil over medium heat. Add the onions and oregano. Saute gently until onions are soft and translucent.
  • Add water, split peas, and all spices. Stir well and bring to a boil. Stir again, reduce heat to medium-low, cover and allow to simmer for half an hour, stirring occasionally.
  • Add carrots, sun-dried tomatoes, and milk. Stir well, and allow to simmer another 15 or 20 minutes, until carrots, tomatoes, and peas are soft.
  • Use an immersion hand-blender to whip the soup until it's nice and creamy. Do a taste test to see if you need to add any more spices or cook a little while longer.
  • Serve with a generous sprinkle of parmesan or nutritional yeast on top.
  • Makes about 8 servings.
  • Enjoy!
NUTRITIONAL INFO
(per serving - calculated w/soy milk, no garnish)
Calories: 115.2 / Total Fat: 2.9g (Saturated Fat: 0.4g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 1.4g) / Cholesterol: 0.0mg / Sodium: 180.2mg / Potassium: 298.2mg / Total Carbohydrates: 16.8g (Dietary Fiber: 6.2g, Sugar: 3.4g) / Protein: 6.4g / Iron: 9.9%

March 1, 2011

Quinoa with Adzuki Beans


I've been in kind of a kitchen rut lately. I've mostly been eating salad, with the occasional treat of Daiya nachos. (Remember, I bought 20 bags of Daiya at a dollar a bag several weeks ago? Yeah, maybe 20 bags was a little ambitious. Thank God it freezes!) So, the last time I went to the grocery store I felt drawn to some of the weirder offerings, particularly ones that didn't blow my budget. I decided on a bag of Garbanzo Bean Flour (weird, right?) and a bag of organic Japanese Adzuki Beans. I'd never heard of these beans, but the label on the bag touted "high fiber!" And those are the magic words for me. The Cancer Project recommends 40 grams of fiber per day to keep your engine running smoothly, so any way I can cram more fiber into my diet, I'm gonna.
I haven't tried the garbanzo bean flour yet, but I cooked up the adzuki beans a couple of days ago, mixed them with some quinoa and spices, sizzled up some veggie bacon for garnish, and the whole family has been eating on this one batch since then! My husband just had a big bowl for lunch. It's the high-protein dish that just keeps on giving. Try it out for yourself!

5 1/2 cups water, separated
1 cup adzuki beans (if you can't find 'em, just sub your bean of choice)
1 cup quinoa (sub brown rice if you're really hurtin')
1 onion, finely diced
4 cloves garlic, crushed and finely minced
2 tablespoons low sodium soy sauce 
1 tablespoon paprika
1/2 teaspoon fine sea salt or table salt
1/2 teaspoon black pepper
4 strips vegan bacon, cooked and cut into small pieces, for garnish (optional)
  • Start your beans the day before you actually want to make the dish. You will need to soak them overnight in three cups of water. The next day, drain and rinse the beans, add a fresh 3 cups of water, and set them to cook over medium-high heat. Once they're boiling reduce heat to low and cover. 
  • For the quinoa, boil 2 cups of water. Add 1 cup of quinoa. Stir it around, cover and reduce heat. It only take about 20 minutes to cook. Once it's done, just shut off the heat and let it steam up while you finish your beans. 
  • While beans and quinoa are simmering, saute onion and garlic in half a cup of water, adding more water if needed to keep them from sticking. When onions are translucent and garlic is soft add them to the beans, stir in well, and re-cover the pot.
  • Add all remaining ingredients, except bacon, and stir in well. Re-cover and allow beans to simmer at least an hour, until soft. You will have to do some taste-testing every now and again to see how they're coming along.
  • When everything is ready, add the quinoa to the bean pot (or vice versa, depending on which pot is bigger) and stir it all around. I like to sing a little 'stirring song' while I'm doing it.
  • Ladle beans into a bowl and top with bacon. It was also fantastic with nutritional yeast sprinkled on top! Green onions might be good too. Hmmmm...
  • Makes 8 servings.
  • Enjoy!
NUTRITION FACTS* (per serving):
Calories: 142.7 / Total Fat: 1.6g (Saturated Fat: 0g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0g) / Cholesterol: 0mg / Sodium: 296.4mg / Potassium: 188.9mg / Total Carbohydrate: 24.1g (Dietary Fiber: 4.0g, Sugars: 1.6g) / Protein: 5.6g
*Nutrition Facts calculated without the optional bacon.

January 13, 2011

Simple Mung Bean Sprouts


Can't you just sense the "healthy" in this bowl? My mom bought me a 3-tray seed sprouter for Christmas, and I've been sprouting mung beans and alfalfa seeds ever since! It's so nice to have fresh sprouts for salads and wraps, and now I'm branching out and experimenting with cooking the sprouts to add lots of crunchy nutrition to my foods.
This is a simple water-saute sprout recipe, perfect as a side to an Asian-inspired meal. Or pile it on top of rice and veggies for a complete entree! Either way, it's delicious and very healthy. Your body will thank you.
(A couple of friends hipped me to the water-saute, and it is saving me from so much fat in my meals! Thanks Molly and Katherine!) 
Give it a try...

1/4 cup water
2 cups mung bean sprouts, rinsed
2 tablespoons low-sodium soy sauce
1 tablespoon agave nectar (or preferred sweetener)
1/2 teaspoon garlic powder
Pinch of salt
Splash of sesame oil (optional)
  •  In a large skillet or saute pan, place the water and mung bean sprouts. Saute over medium-high heat, stirring constantly, for a few minutes, until sprouts begin to soften slightly.
  • Add remaining ingredients, saving sesame oil for last.
  • Continue to cook over medium heat until more than half of the liquid at the bottom of the pan has cooked off. There will be a small amount of liquid left. Do not overcook. It only takes a few minutes. You don't want soggy sprouts!
  • Cook until sprouts have softened, and soaked up some of your seasonings, but still retain their crunchy middles. Best to keep tasting them throughout the process.
  • Makes one serving.
  • Enjoy!
NUTRITION FACTS:
Calories: 142.3 / Total Fat: 1.0g / Cholesterol: 0.0mg / Sodium: 1315.2mg / Potassium: 7.7mg / Total Carbohydrate: 26.5g (Dietary Fiber: 2.1g, Sugar: 15.2g) / Protein: 2.1g
VITAMINS:
(For fun, and to prove the nutritive value of this dish, I listed vitamins too!)
Vitamin A: 4.0%, Vitamin B-6: 1.0%, Vitamin C: 20.2%, Calcium: 4.1%, Copper: 0.1%, Iron: 8.1%, Magnesium: 0.1%, Manganese: 0.2%, Phosphorous: 0.3%, Riboflavin: 0.1%, Selenium: 0.4%, Thiamin: 0.2%. Zinc: 0.1%
Look at all that Vitamin C!

And, while I have you here, check out my little alfalfa garden. Isn't it cute? Yum!

January 4, 2011

Guilt-Free Hot Cocoa


It's not unusual, at this time of year, to find me on my predictable "new year's resolution diet." Let's just hope I manage to make it stick this time! In an effort to quell my chocolate cravings without breaking the calorie bank, I started fiddling around in my kitchen to create a diet version of my favorite hot cocoa recipe, and I think I've done it! It's not as creamy or as rich as your standard hot cocoa, but the chocolate hits that part of my brain that cries out for it, and I feel satisfied without chomping into a bar of candy.
I also got lucky and found a grocery store that allows you to stack coupons from different manufacturers. I had four $1.00 off coupons for Truvia, all from different vendors, so I was able to get one of those big jugs of the loose stuff for only a couple of bucks. Whoopee!
Try this out if you're on a diet. I think you'll like it! Here's how to make it...

1/8 cup (3 tablespoons) water
2 tablespoons unsweetened cocoa powder (Fair Trade preferred)
1 tablespoons non-caloric sweetener (I used Truvia)
1 cup light soy or nut milk (I used plain Silk Light)
1 teaspoon vanilla extract
  • In a small sauce pan, whisk together the water, cocoa and sweetener until no lumps remain.
  • Add soy milk and vanilla, and whisk again until well-blended.
  • Heat on medium-high until just about to boil.
  • Pour into your favorite mug and settle in for a guiltless chocolate treat.
  • Makes one serving.
  • Enjoy!
NUTRITION FACTS:
Calories: 106.8 / Total Fat: 3.5g (Saturated Fat: 0.9g, Polyunsaturated Fat: 1.0g, Monounsaturated Fat: 1.0g) / Cholesterol: 0.0mg / Sodium: 122.6mg / Potassium: 470.8mg / Total Carbohydrate: 17.4g (Dietary Fiber: 4.6g, Sugar: 6.7g) / Protein: 8.1g

November 29, 2010

Creamy Bean and Roasted Pepper Chili


It's getting chilly outside and chilly weather makes me crave chili in my bowl. Ba-da-zing! But seriously, folks, I have an abundance of bell peppers and I love, love, love roasting them. They are so delicious. I also have an abundance of canned beans right now thanks to several coupons and a clearance sale. So, here's the end result of experimenting with all of that extra goodness in my pantry. And, trust me, just skip the spoon and scoop this stuff right onto a tortilla chip.

1 yellow bell pepper, roasted and diced
1 red bell pepper, roasted and diced
2 tablespoons olive oil
1/2 white onion, diced
3 cloves garlic, minced
1 15oz can black beans, drained and rinsed
1 15oz can pinto beans, drained and rinsed
1 15oz can diced tomatoes, drained
2/3 cup no-chicken broth, vegetable broth/stock, or water
1/4 cup nutritional yeast
1 tablespoon All-Purpose Seasoning (or your favorite savory seasonings)
1/4 teaspoon Fair Trade cocoa powder
Pinch of chili powder
Dash of cayenne
Salt and pepper, to taste
  • Place your clean bell peppers over an open flame for roasting. I place them directly on the grill over my gas burner, one pepper per burner. Turn the flame on high and use metal tongs to rotate them occasionally, until the skin on all sides is charred black. Then immediately place the peppers into a bowl and cover them with a tight lid for about 15 minutes. While your peppers are "sweating" you can chop and saute your onion and garlic. After the 15 minutes are up, remove the charred skin from your peppers, de-stem and de-seed them, then coarsely dice them.
  • In a large pot, heat the oil. Add onion and garlic, saute until tender.
  • Add all remaining ingredients, including prepared peppers, and bring to a low boil. Reduce heat, cover, and simmer gently (stirring occasionally) until chili is warmed through and spices have had time to blend into the dish. I gave it about a half an hour, but you could probably dig in sooner if you're in a hurry.
  • Makes 4 servings.
  • Enjoy!
*Bankrupt Vegan Tip: If you need to make this dish a little cheaper, you can substitute green peppers for the red and yellow, and eliminate the nutritional yeast. 


NUTRITION FACTS (per serving):
Calories: 207.0 / Total Fat: 1.3g (Saturated Fat: 0.3g, Polyunsaturated Fat: 0.2g, Monounsaturated Fat: 0.1g) / Cholesterol: 0.0 mg / Sodium: 376.0mg / Potassium: 877.1mg / Total Carbohydrates: 36.6g(Dietary Fiber: 12.4g, Sugars: 2.8g) / Protein: 15.2g


November 18, 2010

Agave-Sweetened Zucchini Walnut Muffins


Remember that awesome deal on maple syrup I told you guys about last week? Well, check this out. I traded in an old textbook to Amazon.com a while back, and received a $16 credit for it. So, I was able to purchase a 32-ounce bottle of organic maple syrup and two 46-ounce bottles of organic agave nectar for less than 10 bucks! With the deals and my credit, I was able to seriously stock up on stuff I normally can't even afford to buy.

These zucchini walnut muffins are made with whole wheat flour, applesauce instead of oil, agave instead of sugar, and topped with toasted wheat germ. Can we say fiber explosion?! Add in some protein from the walnuts, and tasty vites from the bananas and zucchini, and you're looking at a pretty great way to start your day. Try these on for size...

1 small/medium zucchini, grated (do not peel)
2 over-ripe bananas, mashed
1/2 cup unsweetened applesauce
2/3 cup agave nectar
1 teaspoon vanilla
1 1/2 cups whole wheat flour
1 teaspoon nutmeg
2 teaspoons cinnamon
1 1/2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 cup chopped walnuts
1/4 cup toasted wheat germ
  • Preheat oven to 325 degrees. 
  • In a large bowl, mash your bananas. Then add zucchini, applesauce, agave, and vanilla. Stir well.
  • Add all remaining ingredients, except wheat germ, and stir well.
  • Divide batter equally into an oiled (or sprayed) 12-muffin pan. 
  • Top each muffin with a generous sprinkling of toasted wheat germ.
  • Bake for 30 minutes.
  • Enjoy!
NUTRITION FACTS (per muffin):
Calories: 230.2 / Total Fat: 7.9g (Saturated Fat: 0.9g, Polyunsaturated Fat: 5.2g, Monounsaturated Fat: 1.0g) / Cholesterol: 0.0mg / Sodium: 276.0mg / Potassium: 237.1mg / Total Carbohydrates: 36.6g (Dietary Fiber: 5.7g, Sugar: 18.6g) / Protein: 5.9g