Mango Cilantro Green Smoothie

Ingredients

  • ½ banana
  • 3 inch piece of cucumber
  • 1 cup fresh spinach leaves
  • 1 cup frozen mango
  • ¼ cup plain Greek yogurt
  • ½ cup almond milk
  • 2 tablespoons cilantro leaves (1 big pinch!)
  • 1/2 lime, juices

Directions

Prep: 1. Chop and measure all ingredients Make: 1. Add all of your ingredients to a blender and puree until smooth. Makes 1 entree sized smoothie or 2 snack sized ones.
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Nutrition Information Per Serving (based on 1 serving):

Calories 165; Protein 9.74 g; Fat 1.9 g; Carbs 30.11 g; Fiber 3.74 g; Sugar 18.98 g.
Source: Gatheredtable.com

Easy Homemade Turkey Breakfast Sausage

Ingredients

  • 1 pound ground turkey
  • 2 teaspoons fresh sage, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • 1 teaspoon sea salt
  • Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)

Directions

Prep: 1. Chop herbs. Make: 1. Place turkey, herbs, and salt in a bowl a mix together using your hands to combine. 2. Refrigerate for at least 1 hour or overnight. 3. Form mixture into four patties no more than 1/2″ thick. 3. Use cooking spray to coat skillet and cook sausages in batches about 5 minutes per side or until no longer pink in the middle [center must reach 165°F]. 4. You can also bake in a 400°F oven on parchment-lined baking sheet for 25 minutes.
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Nutrition Information Per Serving based on 4 servings

Calories 172; Protein 22.44 g; Fat 8.75 g; Carbs 1.07 g; Fiber 0.54 g; Sugar 0.03 g
Source: Gatheredtable.com

Easy Mashed Cauliflower With Garlic

Ingredients

  • 1 large head of cauliflower, cut into florets
  • 1/4 cup unsweetened almond milk, plain [or other milk]
  • 1 bulb of garlic
  • sea salt and pepper, to taste

Directions

Prep: 1. Boil water for steaming cauliflower and garlic. 2. Cut cauliflower into florets Make: 1. Once water is boiling, place steamer insert and then cauliflower florets and whole garlic head into the pot and cover. Steam for 10-12 minutes, until very soft. Drain and return cauliflower to pot. Allow garlic to cool a little, then squeeze the roasted garlic cloves out of the skin into pot with cauliflower.. 2. Add in almond milk and salt to the cauliflower and garlic. Mash until smooth.
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Notes

Cook the cauliflower until it is very soft. If you like you can add 2 tablespoons of plain Greek yogurt to this to make it a little creamier.
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Nutrition Information (Per Serving based on 4 servings)

Calories 52
Protein 3.16 g
Fat 0.54 g
Carbs 10.4 g
Fiber 2.57 g
Sugar 2.31 g
Source: gatheredtable.com

Avocado Banana Chocolate Pudding

Ingredients

  • 1 ripe avocado, pit and flesh removed
  • 3 ripe bananas, chopped
  • 1/4 cup unsweetened cocoa powder
  • Pinch of salt
  • Maple syrup, optional

Directions

Prep: 1. Remove pit from avocado and spoon out flesh. 2. Peel and chop bananas. Make: 1. Place avocado flesh, bananas, cocoa powder, and salt into food processor or blender. Process until creamy. 2. Add maple syrup a teaspoon at a time to sweeten if needed. Stevia may also be used.
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Nutrition Information (Per Serving based on 4 servings)

Calories 180
Protein 3.12 g
Fat 7.33 g
Carbs 32.35 g
Fiber 7.73 g
Sugar 14.1 g
Source: gatheredtable.com

Easy Sesame Ginger Zucchini Noodles

Ingredients

  • 6 zucchini squashes, spiralized
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 teaspoons soy sauce [we love Bragg’s Liquid Aminos]
  • 2 teaspoons sesame seeds

Directions

Prep: 1. Spiralize zucchini – you can use a spiralizer or a julienne peeler. 2. Place zucchini noodles in colander, sprinkle with some salt, and let stand for about 10-15 minutes to sweat and drain. 2. Grate ginger. Make: 1. Warm sesame oil, ginger, and soy sauce in a large sauté pan until ginger starts to sizzle. 2. Add zucchini noodles and cook over medium heat for 3-5 minutes [do not over cook or noodles will break apart. 3. Season with additional soy sauce if desired.
Makes 4 servings

Nutrition Info Per Serving

Calories 79
Protein 3.06 g
Fat 5.03 g
Carbs 7.27 g
Fiber 2.35 g
Sugar 5.35 g
Source: gatheredtable.com

Avocado Chicken Salad

Ingredients

  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens

Directions

Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
Source: gatheredtable.com

Baked Apple Chips

Ingredients

  • 4 large Granny Smith apples

Directions

1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.

Notes

These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Cauliflower “Rice” Salad

Ingredients:

Salad:

      • 12 ounces cauliflower “rice” – see step 1 below
      • 1 cup cucumber, diced
      • 1 cup grape tomatoes, cut in half
      • 2 green onions, sliced
      • 3 tablespoons sliced Kalamata olives

Dressing:

      • 1/4 cup red wine vinegar
      • 2 tablespoons olive oil
      • 1/2 cup tablespoon Dijon mustard

Instructions:

1. Cauliflower “rice” can be purchased frozen at some stores, or you can make your own by following this instruction: place cauliflower florets in a food processor and process until it they reach a rice-like consistency (be careful not to over-process).

2. In a salad bowl, combine all salad ingredients.

3. In a small bowl, whisk together dressing ingredients.

4. Pour dressing over salad and serve with reduced-fat feta cheese if desired.

Nutrition per Serving (1/2 cup): Calories 127; Total fat 6 g; Saturated fat 0 g; Cholesterol 0 mg; Sodium 635 mg; Potassium 182 mg; Total Carbohydrate 7 g; Dietary fiber 2 g; Sugars 3 g; Protein 2 g. 

Dill Pikelets for One

INGREDIENTS:
2 Tbsp self rising flour
½ tsp chia seeds
2 tsp lemon juice
2 pinches baking soda
1 tsp chopped fresh dill
3 tsp low fat natural yogurt spray oil
2 tsp reduced fat cream cheese

METHOD:
1. In a small bowl, mix flour, seeds, lemon juice, baking soda, dill and yogurt until smooth.
2. Heat a frying pan and spray with a little oil if required.
3. Spoon half the mix into the pan to form a round, repeat with remaining mix. Cook for 2 minutes before turning, cook for a further 2 minutes and remove from pan.
4. Spread with 1 tsp of reduced fat cream cheese and sprinkle with remaining dill.

Makes 2 pikelets = 1 serving

Nutritional Information per serving:
Energy 98 Cals; Carbohydrate 14 g; Protein 3.5 g; Sugars 2 g; Fat 2.7 g Fiber 1 g; Saturated Fat 1.3 g; Sodium 260 mg.

 

Source: portiondiet.com

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