Low Sodium Recipe Posts!!
Sheri869
Posts: 1,195 Member
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Pumpkin Swirl Cheesecake Yogurt Cupcakes
Skinnytaste.com
Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 114.1 • Fat: 4.6 g • Carb: 13.8 g • Fiber: 1.5 g • Protein: 3.8 g • Sugar: 6.5
Sodium: 56.8
Ingredients:
12 reduced fat vanilla wafers
8 oz 1/3 less fat cream cheese, softened
1/4 cup sugar
1 tsp vanilla
6 oz fat-free vanilla Greek yogurt (I used Chobani)
2 large egg whites
1 tbsp all purpose flour
3/4 cup pumpkin butter or pumpkin pie filling
Directions:
Heat oven to 350°.
Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.
Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat-free yogurt, egg whites and flour. Do not over beat. Pour into cupcake liners filling half way.
Top each with 1 tbsp of the pumpkin butter. Using a toothpick, swirl the pumpkin butter into the cream cheese mixture for a marbling effect.
Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator before serving.
I went to Trader Joes a couple weeks ago and came back with 3 bags of JUST pumpkin food! Hubby says I'm starting to turn orange! :laugh: :laugh:0 -
one of my favorite snacks Nature Valley Trail Mix Fruit & nut Bars. ! bar is 140 cals and sodium is only 65mg0
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Well, mine doesn't look quite as nice as this picture -- but I won't be making it again until Monday so wanted to post something enticing anyways! I've been having this for breakfast in place of protein powder shakes as I really can't stand the texture of them. Love starting my day with this!
Strawberry-Banana Protein Smoothie - no protein powder!
1 c Dole frozen strawberry banana bland fruit
1 c Silk TrueAlmond unsweetened vanilla
3/4 c Presidents Choice Greek Yogurt - 0% MF - Plain
6 ice cubes
Blend until smoothie texture.
240 cals, 35 carbs, 20g protein, 250mg sodium0 -
Lemon Poppy-Seed Cake
http://www.eatingwell.com/recipes/lemon_poppy_seed_cake.html
From EatingWell: May/June 2008, Summer 2004, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Diabetes Cookbook (2005)
We love that Bundt cakes don't demand frosting—just let a sweet lemon glaze run over the poppy-seed cake and you've got perfection.
16 servings | Active Time: 30 minutes | Total Time: 1 1/4 hours
Ingredients
Lemon Poppy-Seed Cake
•1 1/2 cups whole-wheat pastry flour, (see Note)
•1 cup all-purpose flour
•1/4 cup poppy seeds,toasted (see Tip)
•1 1/2 teaspoons baking powder
•1/2 teaspoon baking soda
•1/4 teaspoon salt
•1 cup buttermilk, (see Tip)
•1/4 cup canola oil
•1 teaspoon vanilla extract
•2 tablespoons freshly grated lemon zest
•2 tablespoons lemon juice
•2 large eggs, at room temperature (see Tip)
•2 large egg whites, at room temperature
•1 1/4 cups sugar
Lemon Glaze
•3/4 cup confectioners' sugar, plus more for dusting
•3 tablespoons lemon juice
•1 tablespoon water
Preparation
1.Preheat oven to 350°F. Coat a 12-cup Bundt pan, preferably nonstick, with cooking spray and dust with flour (or use cooking spray with flour).
2.Whisk whole-wheat flour, all-purpose flour, poppy seeds, baking powder, baking soda and salt in a medium bowl. Combine buttermilk, oil, vanilla, lemon zest and lemon juice in a glass measuring cup.
3.Beat eggs, egg whites and sugar in a large bowl with an electric mixer on high speed until thickened and pale, about 5 minutes.
4.Fold the dry ingredients into the egg mixture with a rubber spatula, a third at a time, alternating with 2 additions of the buttermilk mixture. Scrape the batter into the prepared pan, spreading evenly.
5.Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 35 to 40 minutes. Let cool in the pan for 5 minutes, then turn out onto a wire rack.
6.To prepare glaze: Sift 3/4 cup confectioners’ sugar into a small bowl; mix with lemon juice and water to create a thin glaze. Poke 1-inch-deep holes all over the cake with a skewer. Coat the warm cake with the glaze using a pastry brush. Let cool completely. To serve, set the cake on a serving plate and dust with confectioners’ sugar.
Nutrition
Per serving : 215 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 27 mg Cholesterol; 38 g Carbohydrates; 5 g Protein; 2 g Fiber; 146 mg Sodium; 70 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 1/2 other carbohydrates
Tips & Notes
•Make Ahead Tip: Equipment: 10-inch (12-cup) Bundt pan, preferably nonstick
• Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten forming potential than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Store in the freezer. Sources: Available in large supermarkets and in natural-foods stores, and from King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.
• Tips: Toast poppy seeds in a small dry skillet over medium heat, stirring constantly, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.
• No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.
• To bring cold eggs to room temperature quickly, place in a mixing bowl and set it in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume.
• To separate eggs safely: Use an egg separator, an inexpensive gadget found in cookware stores; separating eggs by passing the yolk back and forth between pieces of eggshell or your hands can expose the eggs to bacteria0 -
Sorry I could NOT copy pic & I am computer retarded!!0
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Pumpkin Soup
Prep Time: 5 Minutes Cook Time: 1 Hour Difficulty: Easy Servings: 8
Ingredients
◾2 whole Pie Pumpkins (not Jack O' pumpkins...)'
◾1 quart Vegetable Or Chicken Stock (buy LoSo version of canned, or make homemade and use Mrs. Dash or a low amount of Na)
◾1/2 cup Heavy Cream
◾1/3 cup Maple Syrup (I just used liquid stevia..1/4 tsp)
◾ Dash Of Nutmeg
◾ Extra Cream, For Serving
Preparation Instructions
Preheat oven to 300 degrees. Place pumpkins on a cookie sheet and roast them until slightly shriveled and soft. Allow to cool slightly, then slice in half and carefully scoop out seeds and pulp. Scoop yummy flesh into a bowl. Set aside.
In a pot, heat up the pumpkin flesh with the stock and maple syrup until simmering. Mash out the big chunks, the transfer the mixture to a blender or food processor (or use an immersion blender) and puree until velvety smooth. Add cream and nutmeg, then blend again.
Reheat if you need to, or just go ahead and serve in a hollowed-out pumpkin of whatever size you'd like.
for MY version with homemade stock & stevia, 1 serving is:
177calories 13carbs 1fibre 5protein 12fat 184 Na0 -
This is the recipe for a fruit and spinach smoothie that I drink every morning - the recipe makes two 16 ounce servings
Only 37 grams of sodium and 197 calories.
Blend together in a blender:
1 banana - 1 apple - 1 mango - 1 cup grapes - 2-3 cups spinach - 1 cup water
add 1/2 scoop UNFLAVORED protein powder (I use whey protein) AND 1 teaspoon of matcha powder (found at tea distributors)
The smoothie is fruity and delicious - makes two servings.
I usually make a blenderful at night and have two smoothies for the next two mornings. I LOVE these smoothies! They are so healthy and they keep me full a long time.
Enjoy!0 -
Toasted Pecans with Cinnamon and Sugar
1 egg white
1 Tbsp Water
2 1/4 cups pecan halves
1/2 white sugar
1/4 tsp salt
1 1/2 tsp cinnamon
Preheat oven to 225 F. Lightly grease rimmed baking sheet.
Combine egg white, water and beat until fluffy fold into pecans and mix thoroughly
Combine sugar, salt and cinnamon in a shaker style cup, dust over pecans
Spread pecans over pan, bake until toasted and fragrant about 60 minutes, stir every 15 minutes.
Cool on pan and store in airtight container.
Serves 8 large servings
Although higher in calories, it is very low sodium and they are awesome to travel with or just have some in your handbag. Really satisfies both your hunger and sweet-tooth and stops you from making bad choices while away from home..
Per serving:
273 calories
17 Carbs
23 Grams Fat
4 Grams Protein
82 Grams salt
These are amazing, at Christmas you can add a bit of orange juice instead of water....0 -
Addictive Pumpkin Muffins
My family loves this recipe! I leave out the walnuts for personal preference.
INGREDIENTS:
1/2 cup raisins
1-1/2 cups and 1 tablespoon all-purpose
flour
1-1/3 cups white sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon ground cloves
2 eggs
3/8 (29 ounce) can pumpkin
1/3 cup unsweetened applesauce
1/3 cup chopped walnuts
DIRECTIONS:
1. Preheat oven to 350 degrees F (175 C). Grease a 12 cup muffin pan, or line with paper muffin liners. Soak raisins in hot water for ten minutes to plump, then drain.
2. In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, nutmeg, cinnamon, and ground cloves. In a separate bowl, mix the eggs, pumpkin, and applesauce, until smooth. Add this mixture to the dry ingredients and stir thoroughly to make a smooth batter. Stir the raisins and walnuts into the batter. Spoon batter into the prepared muffin cups.
3. Bake for 30 to 35 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean.
Nutrition
Calories 207 kcal
Carbohydrates 42.1 g
Cholesterol 35 mg
Fat 3.3 g
Fiber 1.6 g
Protein 3.6 g
Sodium 237 mg0 -
This is something that I threw together from what I had in the fridge one day as a snack. It's cool, crunchy, and has a kick from the balsamic vinegar. I've also seen this with red onions, cheese, peppers, or fresh herbs.
Recipe name: Tomato and cucumber salad
Number of servings: Two 1 cup servings
Ingredients
Cucumber - Peeled, raw, 1 cup, pared, chopped
Tomato - 1/4 Cup Chopped, 1 cup
Wal-Mart Great Value - Balsamic Vinegar, 2 tbsp.
Just mix it all together and enjoy! Easy right? You could also seed both the cucumber and the tomato if you prefer.
Per Serving:
Calories 35
Carbs 7
Fiber 2
Protein 2
Fat 0
Sodium 60 -
I haven't tried this yet but I'm gonna make it today. My grandpa gave me a bunch of acorn squash that I need to use so I thought I'd give this a shot.
Ingredients
Original recipe makes 6 servings
2 acorn squash, halved and seeded
water, as needed
3 tablespoons unsalted butter
1 large sweet onion, chopped
1 large carrot, peeled and chopped
1 clove garlic, minced
3 1/2 cups low-sodium chicken stock
1/4 cup half-and-half
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1 pinch salt and ground black pepper to taste
Directions
1.Preheat oven to 400 degrees F (200 degrees C).
2.Put squash into a baking dish with the cut side down. Pour enough water into the baking dish to cover the bottom.
3.Bake in preheated oven until the flesh of the squash is easily pricked with a fork, about 45 minutes. Remove from oven and allow to cool until squash can be handled. Scoop flesh into a bowl and set aside.
4.Melt butter in a pot over medium-high heat. Cook onion, carrot, and garlic in melted butter until soft, 5 to 7 minutes. Pour chicken stock into the pot; add the squash.
5.Bring the mixture to a simmer and cook for 20 minutes.
6.Pour mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth and return to pot.
7.Stir half-and-half, nutmeg, and cinnamon through the blended soup; season with salt and pepper. Thin the soup with water if desired.0 -
LENTIL SOUP
recipe makes 6 servings:
1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste
Directions
1.In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
2.Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.
Nutrition
Calories: 349 kcal; Carbohydrates: 48.2 g; Cholesterol: 0 mg; Fat: 10 g; Fiber: 22.2 g; Protein: 18.3 g; Sodium: 131 mg0 -
Source: www.myrecipes.com
Tomato Stacks
• Perp Time: 15 minutes
• Cook Time: 5 minutes
• Total Time:
• Yield: Makes 4 servings (serving size: 1 tomato stack)
Ingredients
• 1 teaspoonolive oil
• 2 small assorted color bell peppers, chopped
• 1 large garlic clove, minced
• 5 teaspoonsreduced-fat sour cream
• 1 teaspoonprepared horseradish sauce
• Olive oil cooking spray
• 1 large egg white, beaten
• 3/4 cuppanko (Japanese breadcrumbs)
• 4 medium firm-ripe heirloom tomatoes, each cut into 4 large slices
• 1/4 cupbaby arugula
•
Preparation
1. Heat oil in a small nonstick skillet over medium-high heat; cook peppers and garlic, stirring until soft (about 4 minutes). Transfer to a bowl.
2. Combine sour cream and horseradish sauce. Chill until ready to use.
3. Preheat broiler; coat baking sheet with cooking spray. Place egg white and panko into separate shallow bowls. Dip tomatoes into egg white and coat in panko; place on prepared baking sheet. Broil 6 inches from heat about 1 minute or until panko is golden (turning after 30 seconds). Let tomatoes cool slightly on sheet.
4. Alternate breaded and unbreaded tomatoes with 1 teaspoon pepper mixture, 1/2 teaspoon horseradish sauce, and a few arugula leaves to create 4 stacks. Top with remaining unbreaded tomato slice and an arugula leaf
Nutritional Information
Calories per serving: 94
Fat per serving: 2g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 1g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 4g
Carbohydrates per serving: 16g
Fiber per serving: 2g
Cholesterol per serving: 3mg
Iron per serving: 1mg
Sodium per serving: 65mg
Calcium per serving: 32mg0 -
One of my favorite snacks (and sometimes meal) is a PB&J sandwich. Two slices of this bread, 90 calories, 2 T of this peanut butter, 190 calories, and 1 T of this jelly (or your favorite), 50 calories. Sometimes, I use peach, too.
The macro numbers are in the following order: Calories Carbs Fat Protein Calcium Sodium
Sara Lee - 45 Calories & Deightful Wheat Bread, 2 Slices (45g) 90 19 1 5 6 170
Jif - All Natural Creamy Peanut Butter, Low Sodium, 2 T 190 8 16 7 2 80
Smucker's - Cherry Preserves, 1 Tbsp 50 13 0 0 0 0
330 g calories
40 g carbs
17 g of healthy fat
12 g protein
8 g calcium
250 g sodium
I had one for breakfast Saturday.
Edited because one of my pics didn't show.0 -
Made these last fall. Family has been asking for them for awhile now.
Pumpkin Spiced Oatmeal Pecan Cookies
Skinnytaste.com
Servings: 16 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 165.2 • Fat: 6.3 g • Protein: 3.3 g • Carb: 26.3 g • Fiber: 1.6 g • Sugar: 13 g
Sodium: 149.4 mg
Ingredients:
1 cup all purpose flour
2 cups quick oats
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
2 tsp pumpkin pie spice ( I personally doubled this
)
2 tbsp unsalted butter, room temperature
1/2 cup sugar
1/2 cup unpacked brown sugar
1 large egg
6 tbsp canned pumpkin (not pumpkin pie filling)
2 tsp vanilla extract
3/4 cup chopped pecans
Directions:
Preheat oven to 350°; line two baking sheets with parchment paper or use a silpat.
In a medium bowl, whisk together flour, oats, baking powder, baking soda, salt, pumpkin spice and cinnamon. In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.
Add the egg, followed by the pumpkin and vanilla extract.
Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the pecans.
Drop 1 tablespoon of the dough at a time onto prepared baking sheets. Bake for about 10-12 minutes, or until cookies become light brown at the edges.
Cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.
Makes 32 cookies, 1 tbsp each.
Splenda Lovers: Substitute all the brown sugar with 1/4 cup Splenda brown sugar blend, and all the white sugar for 1/4 cup Splenda sugar blend. Points remain the same.
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Also really good. I will post the original with the link then after what I did. Made these last week.
http://richestoragsbydori.blogspot.com/2012/03/no-bake-energy-bites.html?m=1
Ingredients
· 1 cup (dry) oatmeal (old-fashioned oats)
· 1 cup toasted coconut flakes
· 1/2 cup chocolate chips
· 1/2 cup peanut butter
· 1/2 cup ground flax seed
· 1/3 cup honey
· 1 tsp. vanilla
Method:
Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
Ali's Tip - From Gimme Some Oven
Substitution ideas can abound for just about any of these ingredients! Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter. And you could also add in some wheat germ in place of some or all of the flax seed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
The joy of these bites being “no bakes” is that this recipe is super flexible. If you end up needing to omit one of the dry ingredients (such as coconut or flax), just add in some extra of whatever other dry ingredient is remaining (for example, the oats). If you feel like your energy bites are too dry, just add in extra honey or peanut butter.
Some other fun substitutions for the chocolate chips (or an addition to them) could include:
· chopped dried fruit (apricots, dates, raisins, etc.)
· dried berries (cranberries, cherries, etc.)
· chopped almonds, pecans, or sunflower seeds
· other chips (butterscotch, dark chocolate, milk chocolate, etc.)
How I did it:
First i doubled the batch. I put all the dry in a in a zippy bag then added the wet after a combined the dry well. Then mixed in the wet and put in fridge to firm up. Then formed in balls and placed back in the bag. Mine still looked the same as the one from the blog.
Number of servings 91 balls 1 per serving
Ingredients
Great Value - 100% Whole Grain Old Fashioned Oats, 2 c
Great Value - Sweetened Flaked Coconut(Net Carbs), 8 tbsp (15g)
Hershey's - Special Dark Chocolate Chips, 8 tbsp.
Kroger Peanut Butter - Creamy Peanut Butter, 16.5 tbsp
Bob's Red Mill - Whole Ground Flax Seed Meal, 26 g (2 Tbsp.)
Kroger - Hazelnut Spread With Cocoa and Made With Skim Milk, 5 Tbsp. (31g)
Pb2 W/Chocolate - Powdered Peanut Butter, 4 Tbsp
Body Fortress - Super Advanced Premium Whey Protein-vanilla, 37 g/1 scoop
Honey, 5 tbsp
Per ball: Calories Carbs Sodium Protein Sugar Fiber
Per Serving: 45 5 18 2 3 1
Edit: I tried to add even just one of the photos no can do. Sorry.0 -
I love porridge and found this low sodium recipe on the My Good Food site, which I will try later this week.
Apple and Sultana porridge:
Ingredients:
100g porridge oats
500ml skimmed milk
4 apples, cored and diced
100g sultanas
1 tbsp brown sugar, to serve
Put the oats and milk in a small pan and cook, stirring, for 3 mins until almost creamy. Stir in the apples and sultanas, then cook for 2 mins more or until the porridge is thick and creamy and the apples just tender. Ladle into bowls, sprinkle with sugar and eat immediately.
Nutrition per serving: kcalories 256; protein 9g; carbs 47g; fat 2g; saturates 1g; fibre 4g; sugar 34g; salt 0.2g0 -
This is one I like to make. My kids love that I can change the shapes.
homemade goldfish crackers calories per piece small cutters
the pic is of a batch I made and they lasted for about 2 days before the kids ate them all.
All numbers are per cracker and can vary based on the number of cracker u make and the brand of ingredients u use. Using my ingredients I could easily eat 28 of these crackers and be under the sodium limit.
Makes 98 crackers using my cutters
Calories 11
Carbs 1
Fiber 0
Fat 1
Protein 0
Sodium 29
8 ounces, weight Sharp Cheddar Cheese, Shredded
4 Tablespoons Butter, Cut Into Cubes
1 cup Flour
¾ teaspoons Salt
2 Tablespoons Cold Water
Pulse everything (except water) together in the food processor until the dough resembles coarse sand.
Pulse in water, 1 tablespoon at a time.
Remove dough from the processor, wrap in plastic, and chill for 20 minutes.
Roll out the dough and cut into desired shapes. You can use a toothpick to make the eyes and smile if desired. Place on a parchment paper lined cookie sheet.
Bake at 350 degrees F for about 15 minutes, or until crispy.
Makes approximately 7 dozen crackers.
Here is the original website and she shows how u can make a fish shaped cutter.
http://tastykitchen.com/blog/2011/09/homemade-goldfish-crackers/0 -
There is some really yummy looking stuff on here!! And I'm noticing a pumpkin trend ;-) Those muffins look awesome!! ummmm and the crackers...my 22 year old son would love them!! Ohhhh Just Lots of Delicious looking items I have to definitely try a few!!
I've never had porridge....might be something to tryyyyyy ;-) Anyway I'm really liking the recipies! Thank You All!! And the pic make it like our own Low Sodium Cookbook!!!
@dzmikki - if you read this.....is yours something you've made and tried before? or just one you found....it looks really cool and good and good for you....but curious if you have 1st hand experience if its as delicious as it looks! And Fancy! Would be great for a party type thing!0 -
Low Sodium Lentil Soup
1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste
Directions
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.0 -
Yummy Carrot and Zuchinni Muffins!!
Muffins:
1 cup almond flour
1/4 cup brown rice flour
1/4 teaspoon fine sea salt
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
1/3 cup grapeseed oil
1/3 cup maple syrup
1 large egg, at room temperature
1/2 cup grated carrots (from1 medium peeled carrot)
1/2 cup grated zucchini (from 1 medium unpeeled zucchini)
1/2 cup raisins
Frosting (optional):
1 cup whipped cream cheese, at room temperature (about 8 ounces)
1 1/2 tablespoons honey
Directions
For the muffins: Place an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Line 24 mini-muffin cups with (1 1/2-inch) paper liners. Set aside.
In a medium bowl, sieve together the flours, salt, baking powder, baking soda, and cinnamon. Add any solids leftover in the sieve to the bowl and mix in.
In a separate medium bowl, whisk together the oil, syrup, and egg. Add the dry ingredients and mix until just combined. Mix in the grated carrot, grated zucchini, and raisins.
Using 2 small spoons, fill the prepared muffin cups 3/4 full with the batter and bake until light golden, about 15 minutes. Cool for 5 minutes. Transfer the muffins to a wire rack to cool completely, about 30 minutes.
For the frosting: In a small bowl, mix together the cream cheese and honey until smooth.
To serve: Spread the cooled muffins with frosting, if using, and serve.
Per Muffin (without optional cream cheese): Calories: 82; Total Fat: 5 grams; Saturated Fat: 0.5 grams; Protein: 2 grams; Total carbohydrates: 8 grams; Sugar: 5 grams; Fiber: 1 grams; Cholesterol: 9 milligrams; Sodium: 74 milligrams0 -
PALEO ALMOND-MEAL BLUEBERRY PANCAKES
PREP TIME 10 MNT
COOK TIME 8 MNT
SERVES 3
2 RIPE BANANA
2 EGGS
1 TSP VANILLA EXTRACT
1 CUP ALMOND MEAL
1/8 TSP BAKING SODA
1 TBSP CINNAMON
1 CUP FRESH BLUEBERRIES
In a large bowl mix mashed bananas, eggs and vanilla,
in a medium bowl mix almond meal, baking soda, cinnamon,
put dry ingredients into the large mixing bowl and mix well add blueberries mix but don't mush,
heat a large skillet spoon little coconut oil let melt, spoon the mix cook each side for 4 mnts for 8 mnts total becarefull not to overcook or burn they will get dry and wont taste as good.
served and enjoy..
Total cal 1,089
carbs 90
fat 66
protein 39
sodium 295
fiber 10
I don't have a pic to upload but this are the best pancakes ever and you don't need to add syrup to them they're very moist....
we love them..0 -
Ingredients (serves 6 as a tapas dish)
4 tbsp extra virgin olive oil
3 garlic cloves, chopped
2 chillies (hot or mild, to taste), deseeded, chopped
1 tbsp smoked paprika (or if not available, standard paprika)
½ onion, finely chopped
300g/10½oz bag cooked, frozen peeled prawns, defrosted, (or use raw king prawns, peeled and de-veined)
Preparation method
Heat the oil over a gentle heat and add the garlic, chillies, paprika and onion. Cook until the onion is soft, without any colour.
Add the prawns to the pan, and increase the heat slightly. Cook for 5-10 minutes (If you are using raw prawns, add to the pan and cook until the prawns have turned dark pink ).
Edited to add...
recipe from BBC Food.
Mine didn't look like the picture - I don't know where all that sauce came from... was delicious though. I also added a bit of lemon juice.
The whole recipe isn't under 350 but one serving is.0 -
Here's a tasty recipe for Butternut Squash soup!
Recipe makes 6 servings - 145 calories and 250 mg of sodium per serving.
Ingredients
6 TBSP onion, chopped
2 TBSP butter/margarine
4 cups butternut squash cubed
29 ounces chicken broth - low sodium, 2x14.5 ounce cans (see * below to lower sodium even more!)
1/4 tsp ground pepper
1/4 tsp cayenne pepper
8 ounces fat free cream cheese
Saute onions in butter, add squash, chicken broth, black pepper and cayenne pepper. Bring to boil and cook for 20 minutes or until squash is tender.
Spoon mixture into a blender and puree, adding cream cheese until smooth. Return to pot to heat through. Do not allow to boil.
Makes 6 servings.
*The sodium can be lowered even more by substituting chicken broth for 3 cups of water + bouillon and unsalted butter!0 -
how about some Baked Oatmeal!!! here is a basic recipe from the QuakerOats website:
You can find tons of variations, additions and substitutes too, (fruit or chocolate chips, etc!)
I like to add fruit (berries, bananas) to mine!
Basic Recipe
Ingredients
2 cups Quick Quaker® Oats OR 2-1/4 cups Old Fashioned Quaker® Oats, uncooked
1/3 cup granulated sugar
3-1/3 cups fat-free milk
1/2 cup cup liquid egg substitute with yolk or 2 eggs, lightly beaten
2 teaspoons vanilla
1/3 cup firmly packed brown sugar
Nutritional Info:
Serving Size: 1/8 recipe
Calories: 190 10%
Calories from Fat: 20
Total Fat: 2 4%
Saturated Fat: 0.5 3%
Trans Fat: 0
Cholesterol: 15 5%
Sodium: 90 4%
Total Carbohydrate: 36 12%
Dietary Fiber: 2 7%
Sugars: 21
Protein: 8 15%
Vitamin A: 269 6%
Vitamin C: 0 0%
Calcium: 151 15%
Iron: 2 8%0 -
Pan-fried Tilapia and Steamed Broccoli
1-2 tilapia fillets per person
1 Tablespoon of flour per fillet
1/16 teaspoon of Tony Chachere's per fillet
1+ teaspoon of olive oil per fillet
Heat olive oil in cast iron skillet over medium heat. While it heats, combine flour and Tony's on plate. Rinse fillets and coat with the flour mixture. When the oil is hot, add the fillets and cook a few minutes on each side (until browned to your liking!)
While the fish is cooking, steam or boil broccoli (I like fresh broccoli just cooked for three minutes.)
Stats for my plate:
Calories: 219
Carbs: 17 grams
Fat: 5 grams
Protein: 31 grams
Sodium: 431 mg (I added about 1/16 teaspoon of salt to my broccoli at the table. And you can reduce this to about 340 if you just want one fillet, but then you don't get as much protein!)0 -
Mmmmm COD and seasonal veg!
piece of cod seasoned with pepper placed in foil with cherry tomatoes.
bake in oven for 20 mins gas mark 5
Steam seasonal vegetables and serve together
yummy!
I too am at a loss of how to upload pix - im a cut and paste girl - any thing more is too much!!0 -
Sheri: This is one of many tomato recipes that is on my list of must try list. I have not been able to find the 'special' breadcrumbs. (I forget the name) . If anyone knows where to find them though, let me know.0
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My recipe is what I had for lunch today.
Egg fried rice with Salmon
509 cals, 32 carbs, 37 Protein, 25 Fat, 134mg Sodium * (I don't add sodium when cooking rice)
I used left over rice from last night's tea. I oven baked the salmon and boil the peas & sweetcorn. In a wok I melt the coconut oil, add in the egg, stir quickly then stir fry with the rice. Once the egg is cooked and rice is heated through, I drain the peas and sweetcorn and add to the wok. Once mixed I serve in a bowl and top with the salmon in bite size pieces.
Sorry about the photo quality, I can't seem to find my camera charge so had to use my crappy phone.. for some reason the hi quality one would only come out as black and white, so I'll add the coloured one.
The meal is lovely and very versatile, I've had it with green beans, peppers etc before.
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Speedy Poached Apple
I feel that I am almost cheating calling this a recipe. I often crave something sweet and this fits the bill.
Take a medium apple with skin and wash it and core it.
Put it in bowl with a little water and a teaspoon of cinnamon sprinkled over the cored apple.
Microwave in oven for 1 minute.
Enjoy - can be served with fromage frais if you wish.
Calories 78, Carbs 21g, Sodium 1 g, Sugar 14g
Will post pic later :drinker:0
