Thursday, October 31, 2013

Greek Oat Pancakes

These have become a new weekly staple in our house as they are so healthy and so tasty!

10 minutes of prep and you'll have beautiful, protein-packed, low-cal pancakes. 

Makes approximately 20 small (5") pancakes.

What you'll need:

  • 2 cups Gluten-free oats (I use Bob's Red Mill)
  • 2 cups egg whites
  • 2 cups plain Greek yogurt (I use Chobani. Yes, you can use flavored, but it will add a lot of sugar!)
  • 1 tsp vanilla extract
The how-to:
  • Preheat a non-stick skillet to 350 degrees
  • Process oats in a blender or food processor until they are turned into oat flour
  • Mix oats, egg whites, yogurt, and vanilla in a large bowl
  • Use a 1/4 cup measure to drop batter onto the skillet, flipping after the tops begin to look dry
  • Voila! Beautiful pancakes. 
  • Enjoy! (We've been eating them with these cherries and just a drizzle of local maple syrup and they are awesome!)
Nutrition facts per pancake:
68 calories, 7 grams of carbs, 1 gram of fat, 7 grams of protein, 1 gram of sugar. Wow!

Tuesday, August 27, 2013

Taco Squares

Coworker Amy has brought these for lunch many times and I'm so glad I finally asked for the recipe! I adjusted it to be gluten-free and added my own tweaks--now GF and 155 calories per square, they are a light yet filling dinner and make great leftovers as well. Oh, and I may have been excited to eat them and forgot to take a photo of the baked version. Oops!

What you'll need:

  • 1 pound ground turkey breast (You can use ground turkey but it won't be as lean. This is just our preference.)
  • Taco seasoning of choice (I use a different combo each time. Usually a mix of cilantro, pepper, salt, chili powder, garlic, and cumin. Experiment! )
  • 2 cups all-purpose flour (we use Bob's Red Mill GF Flour)
  • 1 Tbsp Baking Powder
  • 1 tsp salt
  • 2 Tbsp butter (yes, real butter!)
  • 1/2 cup green or pepper, chopped
  • 1/2 cup onion, chopped (optional. my hubby isn't a huge fan...)
  • 3/4 cup sour cream (we use Organic Valley)
  • 1 14oz can of tomatoes (or freshly chopped tomatoes)

The how-to:

  1. Preheat oven to 375 degrees
  2. Grease a 9x13 baking dish
  3. Chop vegetables
  4. Brown the turkey breast, onions, and peppers, mixing in taco seasoning as you brown (I forgot to add the veggies as I browned--I think I was in too much of a hurry!) 
  5. Set cooked mixture aside
  6. Pour 1 cup of the flour, baking soda, salt, and butter in a food processor and pulse until completely mixed (I found chopping the butter beforehand really helped this process)
  7. Combine the processed mixture with leftover flour in a large bowl and add 1/2 cup water, mixing with a wooden spoon until dough forms (you may need to add extra water)
  8. Press dough into the baking pan, going up about 1/2" on all sides
  9. Layer cooked turkey, then tomatoes, on top of the crust, and add sour cream, spreading around as much as you like (I've seen dollops; I like it to be evenly spread--suit yourself!)
  10. Bake for 30 minutes or until the edges of the crust are brown
  11. Cut into 12 squares and serve with any taco toppings you'd like (guacamole?)
  12. Voila!
For a serving of one square, this works out to about 152 calories, 3 grams of fat, and a whopping 13 grams of protein! Great choice!

Adapted from, reducing from 330 calories per square

Monday, April 22, 2013

Cinnamon "Sugar" Almonds

Yesterday I told my husband that his sweet cravings are out of control. Well, mine are too :) I'm blaming the extremely long winter. Ahem.

So, I decided to try playing around with roasting (baking) almonds that would suffice as a "sweet" snack. BUT I wanted them to be low-cal.

I tried agave nectar, honey, and pure maple syrup, with combinations of stevia, cinnamon, carob powder, salt, flour, etc.

Here is the result, which I think turned out pretty awesome, and really easy!

What you'll need:
  • 1 cup of raw almonds (125 if you want it to be exact)
  • 2 tbsp maple syrup or honey
  • 1 tsp cinnamon
  • 1/2 tsp salt
The how-to:
  1. Preheat oven to 300 degrees
  2. Line a baking sheet or glass 9x13 pan with foil and spray the foil well with nonstick spray (or use the nonstick foil)
  3. Measure the maple syrup or agave nectar into a large bowl
  4. Add almonds, tossing well to coat
  5. Add cinnamon, salt, and truvia, and mix well
  6. Turn the almonds onto the lined baking sheet, spreading into a single layer
  7. Bake for 32 minutes, taking time to turn and stir the almonds every 8 minutes
  8. Remove from oven and remove the foil (and almonds) from the pan to make sure they don't over-roast in the hot pan
  9. Wait a few minutes (yes, it's hard, but trust me on this one) and they'll be cool and wonderfully crunchy. 
  10. Enjoy!

Sunday, February 3, 2013

Peanut Butter Yogurt Fruit Dip

We had some super fun friends over last night for a movie night, and as I was throwing some fun snacks together, this dip happened. Yes, happened. And I'm so glad it did! It's really yummy, super easy, and you probably have the ingredients already.

What you'll need:

  • 1/2 cup plain greek yogurt
  • 1/2 cup peanut butter 
  • 1/2 tsp vanilla extract
  • Honey to taste (optional...)

The how-to:
Place all ingredients in a mixing bowl and blend well with a spoon. Serve with fruit and enjoy!

This comes out to about 50 calories and 3.5 grams of protein per tablespoon of dip.

Monday, October 22, 2012

Super Chocolate Breakfast Muffins

Again with the muffins...I know! :) These are my husband's new breakfast obsession. In fact, when I made them two weeks ago, they only lasted for about 24 hours. 

They're not for the faint of heart, though. These are for chocolate lovers. Chocolate obsessors. Okay that's not a real word, but if you love dark chocolate, you'll love these. They're not quite sweet enough for me :) but if you wanted, you could always add some sweetener. The chocolate chips do help!

A couple of, spray the heck out of your pan or use foil liners, not paper ones. 

Two, experiment! I think these would be fabulous with peanut butter chips, butterscotch chips, mint chips...

What you’ll need:
  •          1 3/4 cup oats
  •           1/3 cup egg whites (or the whites of 2 large eggs)
  •           1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
  •          3/4 cup unsweetened cocoa
  •          1/2 cup natural, unsweetened applesauce 
  •          1 tsp. vanilla extract
  •          1-1/2 tsp. baking powder
  •          1-1/2 tsp. baking soda
  •          1/4 tsp. salt
  •          1 cup hot water
  •          1/3 cup chocolate chips (try the Enjoy Life brand for a dairy-free, soy lecithin-free version!)

The how-to:
  1.  Preheat oven to 350 degrees and prepare a 12-cup muffin pan. I made these in my square pan from friend Sarah...LOVE this pan.
  2.  In a blender or food processor, beat the oats until they are smooth like a flour.
  3. Pour the oats into a mixing bowl and add the egg whites and yogurt and blend until everything is smooth.
  4. Add the rest of the ingredients, in order, except the chocolate chips, and mix well.
  5. Spoon the mixture evenly into your muffin pan and sprinkle the chocolate chips over the top of each muffin.
  6. Bake for 12-15 minutes, and allow to cool before removing from the pan.
  7. Enjoy!

              Nutrition facts via myfitnesspal (per muffin):
      114 calories, 18g's of carbs, 3g's of fat, 5g's of protein, 6g's of sugar (ahem, this is why I should've used unsweetened applesauce...) and 3g's of fiber. Voila!

Monday, October 8, 2012

Strawberry Breakfast Muffins

My husband thinks I'm obsessed with muffins (as he does the dishes and is constantly washing muffin pans!) but really I'm focused on finding us portable, healthy, gluten-free breakfast items for grab-and-go mornings! This is my latest favorite, and I've made them the last three weeks in a row. LOVE them! Fresh strawberry goodness any time of the year!

What you'll need:

  • 2 1/2 cup Oats (I used Bob's Red Mill Gluten-Free Oats)
  • 1/2 cup hot water
  • 1/2 C Egg Whites (Or the whites of 5 eggs)
  • 1 cup plain greek yogurt (We love the Chobani Non-Fat Plain)
  • 6 packets Truvia Update: since writing this post, I have stopped using stevia after learning more about its processing. I've made the muffins without and they are still delicious! A drizzle of honey on the top is great if you need a little sweetener when you eat them.
  • 1 1/2 tsp Baking powder
  • 1/2 tsp Baking soda
  • 1 tsp lemon juice
  • 1/2 cup ground flaxseed meal (Optional. One of those healthy-but-you-can't-taste-it add-ins! I didn't add it this time so it's not included in the nutrition facts, fyi.)
  • 1 1/2 -  2 cups diced fresh strawberries (I used 2 cups this time, which was a lot of strawberries, but it was really good! Use 1 1/2 cups if you want them a little less chock full of berries)

The how-to:

  1. Preheat your oven to 400 degrees and prepare a pan. For these, either spray a pan directly OR use foil baking cups. With these, like the Banana Puff Muffins, don't use paper liners unless you want to eat them along with the muffin!
    I used my square muffin pan for this one--the recipe makes 12 of them, in whatever shape you choose. 
  2. Place the oats in a blender or food processor and blend until smooth.
  3. Pour the oats into a bowl and add remaining ingredients except the strawberries and mix well. Stir in the strawberries after everything else!
  4. Divide your muffin batter equally among your 12 prepared muffin cups
  5. Optional: add extra berries to the top of each muffin
  6. Bake for 20-25 minutes, and let them cool before removing them from the pan
  7. Serve and enjoy!

Per Serving:
102 Calories, 18 Carbs, 2 Fat, 6 Protein

Monday, October 1, 2012

Quinoa Burgers (Mmmm)

Admittedly, I was really skeptical of these, but we LOVED them! In an effort to find more gluten-free, low-calorie but tasty meals, I was willing to give them a try. You should too!

What you'll need:

  • 1 cup uncooked quinoa (make sure it's rinsed if you buy the kind that's not pre-rinsed. I'll never do that again!)
  • 3/4 cup shredded cheddar cheese
  • 1/2 cup low-fat cottage cheese
  • 3 eggs
  • 3 tablespoons flour (I used Bob's Red Mill GF Flour)
  • 2 green onions, including white parts, chopped (kitchen scissors is great for this!)
  • 1 teaspoon black pepper
  • 1 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1 teaspoon garlic powder
  • Any other seasonings you love to put in your burgers!
  • Olive or Grapeseed Oil

The how-to:

  1. Cook quinoa as directed. Usually it's 2 cups of water and 1 cup of quinoa. It's a lot like cooking rice--just keep an eye on it while you prep the rest of the ingredients:
  2. Grab a large bowl and combine everything else, mixing everything (except the oil) together.
  3. Add the quinoa once it's finished cooking
  4. Mix well and grab a 1/4 cup measuring cup
  5. Cook them, scooping 1/4 cup at a time, emptying it onto the pan and then flattening. Here are your options:

  • You can fry them for 4-5 minutes on each side on medium low, using the oil that was in the ingredient list. This resulted in really crunchy outsides, which we loved. Just be careful when scooping the mixture into the hot oil!

  • OR you can bake at 400 degrees for 20-30 minutes, flipping once halfway through. This was nice for the second set so that I could sit down and have dinner with my family while the rest baked in the oven, but didn't result in that crispity-crunchity outside. Both are good options, depending on your preferences!

This recipe made about 10 burgers using the 1/4 cup measure as a guide. The best part--they're only 140 calories and have 8 grams of protein each! We ate them plain (oops, out of ketchup or it would have been a great topping!)