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With plenty of filling fiber from dates and rolled
oats, along with healthy omega-3 fats from flax
seeds, you won't even notice that these muffins
are free of any butter or oil. Serves: 12

* 2 cups rolled oats, ground
* 12 dates, pitted
* 3/4 cup milk (dairy or non-dairy)
* 3/4 cup water
* 1 1/2 tbsp ground flax seed
* 3/4 cup applesauce
* 1 cup blueberries
* 1 tbsp baking powder
* 1/2 tsp cinnamon
* 3/4 tsp vanilla
* 1 tbsp brown sugar (optional)

1. Put flax seed, soy milk, water, and dates into
a bowl and set aside.
2. Preheat oven to 400[degrees]F/200[degrees]C and prepare
muffin pan.
3. In a large bowl, add all of the dry
ingredients: oat flour, baking powder, and
spices (also sugar if you want to use some).
Set aside.
4. Blend the flax-date mixture and the
applesauce in a blender until smooth.
5. Pour mixture into your dry ingredients and
stir until everything is moistened. Then, fold
in the blueberries.
6. Pour the batter into your muffin cups and
bake for 20 minutes. Remove from oven and
let cool before eating.

Nutrition (1 muffin): Calories: 106; Fat: 1.5g;
Saturated Fat 0.2g; Cholesterol: 0mg; Sodium:
11mg; Total Carbohydrate: 21.6g; Dietary Fiber:
2.9g; Total Sugars: 9.5g; Protein: 2.8g

Nothing says summer time like this sauce
made from fresh basil. Even better, this version
contains half the fat of a standard store-bought
jar of pesto. Throw this pesto on some whole
grain pasta for a delightful dinner or spread onto
some toasted Italian bread and top with sliced
tomato for a fresh appetizer. Makes a half cup of

* 2 cups basil leaves, packed
* 6 tbsp water
* 4 tbsp Parmesan cheese, grated
* 1/4 cup pine nuts
* 1 tbsp olive oil
* 3 cloves garlic
* 2 tbsp lemon juice
* 1/4 tsp salt
* 1/4 tsp black pepper

1. Add all ingredients to a food processor or
blender and blend until smooth. This recipe
can be frozen for later or used right away.

Nutrition (serving: 2 tbsp): Calories: 62; Fat:
6g; Cholesterol: 2mg; Saturated fat: 1g; Sodium:
132mg; Protein: 2g



What better side dish to serve at your summer
BBQ than macaroni and cheese? Wow your
guests when you reveal that each serving
contains only 6.75g of fat! Serves: 4

* 4oz uncooked quinoa pasta (or wheat pasta)
* 2 cups chopped asparagus
* 1/3 cup sliced red onion (chopped into pieces)
* 3 slices turkey bacon (optional)
* 1 tablespoon garlic (paste or minced)
* 1 cup low sodium chicken broth
* 2 tablespoons quinoa flour (or wheat flour)
* 1/2 cup 2% Greek yogurt
* 1/3 cup goat cheese
* 1 tablespoon freshly chopped rosemary
* 1/2 cup reduced fat shredded mozzarella
* 4 tablespoons wheat panko crumbs (or
homemade wheat bread crumbs)
* Sea salt & pepper to taste
* Non-stick cooking spray

1. Set your oven to 350[degrees]F.
2. Cook pasta according to the instructions
provided on the package and set aside.
3. Spray a (nonstick) skillet on medium-high
heat and spray with cooking spray.
4. Cook garlic, red onions, and bacon together
in the skillet for about 4 minutes or until the
red onions turn brown and the edges of the
bacon are crispy.
5. Add chicken broth, flour, Greek yogurt, and
goat cheese. Stir and allow the sauce to
6. Then add cooked pasta, chopped asparagus,
and fresh rosemary. Stir thoroughly and
then remove from the heat.
7. Pour the contents into a large baking dish, or
into mini cast-iron dishes in order to better
measure out individual portion sizes.
8. Top with mozzarella, then panko crumbs.
9. Bake for at least 20 minutes at 350[degrees]F, or until
the breadcrumbs have turned brown.
10. Serve immediately and enjoy!

Nutrition (1 serving): Calories: 258; Protein:
18g; Fat: 6.75g; Carbs: 35g; Fiber: 4.5g; Sugar: 4g

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Article Details
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Publication:Nutrition Health Review
Article Type:Recipe
Date:Jun 22, 2018
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