Tag Archives: Recipe

High Fiber Vegan Banana Blueberry Muffins

 

These muffins are healthy and delicious.

Yields 36 muffins, definitely worth the effort.

Everyone loves them!

 

2-1/2 cup whole wheat flour
1-1/2 cups oatmeal
1-1/2 cups flaxseed meal
1 tablespoons baking powder
1 tablespoon ground cinnamon
1/2 cup organic white sugar
3/4 cup organic brown sugar + small amount for garnish
1-1/2 cups applesauce
1 tablespoon vanilla extract
1/2 cup melted vegan butter, coconut oil or grapeseed oil
2-1/2 cups almond milk
2 large organic bananas, peeled, cut in quarters lengthwise, chopped thin + 1 large organic banana for garnish
12 ounces fresh organic blueberries or other berry or chopped fresh fruit

Preheat oven to 350 degrees.  Prepare muffin tins by rubbing insides with oil-dipped paper towel.

Using a stand mixer or large bowl, mix flour, oatmeal, flaxseed meal, baking powder, cinnamon, and sugars until fully combined.  Mix in applesauce, vanilla extract, butter, and almond milk until all ingredients are well combined.  Gently fold in bananas.

Scoop batter into prepared muffin tins with 1/4 cup measuring cup.  When all muffins tins are full, distribute blueberries evenly, and push some blueberries down into the batter, leaving a few a the top.  Peel the third banana and slice as thin as possible.  Place 2 to 3 slices of banana on each muffin, then sprinkle the tops with just a pinch of brown sugar.

Bake for 20 to 25 minutes or until toothpick comes out clean.  Baked muffins are good for 3 days, covered and unrefrigerated.

If freezing baked muffins, wait until completely cool then bag them or use a plastic container with tight-fitting lid.  Raw  batter can be frozen or refrigerated for later use — place in resealable plastic bag and lay flat, rather than in a large block, for easier defrosting.

Trimm-Way Weight-loss Story – Bill, Age 52

I struggled for years to maintain or lose weight on my own, through exercise and watching what I ate, or depriving myself of certain foods, with little or no lasting results. My wife suggested that we make an appointment with Karen Kelley at Trimm-Way Weight Center.

With my 1st visit, I knew Trimm-Way was the right program for me. Karen made it very easy and comfortable to talk about weight loss, eating, and exercise.

I lost 16 lbs. in 90 days and 5 inches around my waist, and it is all due to Karen and the Trimm-Way program. I never once felt like I was missing out or depriving myself with Trimm-Way. I have gained a lot more energy and I feel amazing. I’ve never in my life looked as good as I do today.

Karen was amazing — she’s extremely kind and knowledgeable.  She helped me to make better choices with my diet — pointing out out where I need to cut back and or increase what I was eating, taking the time to review recipes and meals.  She even reviewed restaurant menus to help me to choose foods that would help me to reach my goal while still enjoying what was on offer.

BBQ Soy-Lemon Halibut (or Bass, Cod, Swordfish)


Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!

2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray

Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.

Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).

6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt

BBQ Salmon with Maple Glaze

A great “Fish on the Grill” recipe for Hot Weather cooking!  Serve with a simple simple salad to complement the spicy-sweet salmon.

Note – use 2 t regular chili powder if you can’t find ancho chile powder at your supermarket.

1 teaspoon ancho chili powder
1 teaspoon chili powder
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon brown sugar
1 teaspoon salt
4 (6-ounce) salmon fillets w/ skin on
Cooking Spray
1 teaspoon maple syrup

Prepare BBQ grill, heating to medium.  In a bowl, mix first 5 ingredients for the rub.  Sprinkle fish with salt; rub with the paprika mixture.  Coat grill with cooking spray and place fish on grill; grill 7 minutes.  Drizzle fish with syrup; grill 1 minute or until fish flakes easily when tested with a fork.  Use a spatula to separate fish from its skin after grilling.

4 Servings – 286 Calories, 37 g protein, 3 g carbs, 13 g fat, 670 mg salt

Chicken Fajita Salad

For the Fajitas:
3/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
4 skinless chicken breast halves, boned and defatted
4 teaspoons olive oil

For the Salad:
4 cups mixed salad greens
2 cups thinly sliced red onion
2 medium tomatoes, cut into wedges
1/2 cup chopped scallions
1/4 cup sliced kalamata olives
2 cups thinly sliced red bell peppers
12 tablespoons lo-cal Salad dressing, such as Trader Joe’s Cilantro or Litehouse Lite Salsa Ranch

In a small bowl, combine dry ingredients for the Fajitas.  Cut chicken breast meat into 1-inch strips.  Place strips flat on a plate and season with spice mix.

Heat a large sauté pan over medium heat and add olive oil.  Cook chicken in batches, about 3 to 5 minutes to ensure nice browning.  When cooked through, remove from heat and allow to cool completely.  Refrigerate.

Ina a large bowl, combine mixed greens, red onion, tomato wedges, scallions, olives and red bell peppers.  Toss to combine.  Divide salad into equal portions on 4 large plates.  Top each portion with 4 ounces chicken strips and drizzle with 3 tablespoons lo-cal dressing.

4 Servings – 320 Calories, 38 g protein, 23 g carbs, 9 g fat, 466 mg salt

Chicken Enchiladas

Authentic Mexican flavor makes for a great family-style dinner — enjoy!

Skillet Beef Enchiladas
1 large can Las Palmas Enchilada Sauce
1 large onion, chopped
3 green onions, chopped
1 large tomato
1 16 oz. can black beans
4 chicken breasts
3 T. Schilling taco seasoning
Sliced olives; sliced jalapeño
Fresh Salsa
1 T. olive oil
10 corn tortillas or 60 calorie whole wheat
1/2 cup white wine
1 head iceberg lettuce
2 T. vinegar
1/2 cup Kraft 2% Colby or Jack cheese
1 pint light sour cream

Boil chicken breasts for about 15 minutes.  Shred and place in a container and cover with taco seasoning and wine — refrigerate for two hours.

Chop onions and tomato and sauté in olive oil.  Drain beans and add to mixture.  Heat and set aside.

Shred head of lettuce, toss with vinegar and pepper.

Heat sauce until warm.

Dip tortilla in sauce and place in 9×11” dish.  Fill tortilla with chicken mixture and roll.  Top with 2 T. sauce.  Repeat.

Sprinkle enchiladas with cheese and bake in preheated 350 degree oven for 25 minutes.

Top each enchilada with lettuce, sour cream and salsa, olives and jalapeños.

Serving size:  1 enchilada = 1 Bread, 1 Vegetable, 2 Protein, 1 Fat

 

Chicken Cordon Bleu

One of my best recipes, and a huge favorite among my clients!

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1/4 cup fat-free less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/3 teaspoon salt
1/8 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/2 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray

Preheat oven to 350 degrees.
Place broth in a small microwave-safe bowl, microwave at HIGH 15 seconds or until warm.  Stir in butter and garlic.  Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl, set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and pound each to 1/4-inch thickness using a meat mallet or rolling pin.  Sprinkle both sides of chicken with salt, oregano, and pepper.  Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella.  Roll up each breast half jelly-roll fashion.  Dip each roll in chicken broth mixture, dredge in breadcrumb mixture.
Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray.  Pour remaining broth mixture over chicken.  Bake at 350 degrees for 28 minutes or until juices run clear and tops are golden.

4 servings (serving size: 1 rolled chicken breast half) — Calories: 297 per serving

50-Calorie Chocolate Protein “Truffles”

These taste too-good-to-be-true!  A good alternative to a pre-workout protein bar.

ecbb0866835a692a_bite.xxxlarge_2x1/2 cup raw almonds
1/2 cup golden raisins
3/4 scoop chocolate plant-based protein powder (1 scoop is about 35 grams; I used Vega)
Pinch of sea salt
1 tablespoon unsweetened shredded coconut

Add almonds to a food processor or high-speed blender. Process nuts a few minutes until a creamy almond butter forms.

Add raisins and mix until smooth.

Add in the protein powder and salt; blend until thoroughly combined.

Roll dough into 12 balls (make them smallish), coat each ball with shredded coconut, and place on a plate or pan.

Refrigerate for at least 20 minutes. Store uneaten balls in an airtight container.

Mini Meat Loaves

 

A tangy Ketchup and Dijon Mustard Glaze helps the meat loaves bake to a golden brown and provides great flavor

5280711/2 cup ketchup
1-1/2 T Dijon mustard
1 pound ground sirloin
3/4 cup finely copped onion
1/4 cup seasoned breadcrumbs
1/2 t salt
1/2 t dried oregano
1/8 t black pepper
1 large egg, lightly beaten
Cooking spray

Preheat oven to 400 degrees.

Combine ketchup and mustard, stirring well with a whisk.  Reserve 1-1/2 tablespoons ketchup mixture.  Combine remaining ketchup mixture, beef and next 6 ingredients (beef through egg) in a large bowl, stirring to combine.

Divide beef mixture into 4 equal portions.  Shape each portion into a 4 x 2-1/2 inch loaf, place loaves on a jelly roll pan coated with cooking spray.

Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf.  Bake at 400 degrees for 25 minutes or until done.

4 Servings (1 loaf) – 255 Calories, 27 g protein, 15 g carbs, 8 g fat, 944 mg salt

Veggie Pizza with Cauliflower Crust

Who doesn’t love PIZZA?  This recipe has a great balance of flavors, making it hard to believe that the crust is made with cauliflower, and an entire personal-sized pizza is only 350 calories.

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1 head cauliflower (about 3 lb.), roughly chopped
2 tsp. olive oil
1/2 cup sliced cremini mushrooms
1/2 cup sliced red bell pepper
1/2 cup thinly sliced fresh basil
1/4 tsp. freshly ground black pepper
1/8 tsp. kosher salt
3 cloves garlic, minced
2-1/2 oz. shredded part-skim mozzarella (about 2/3 cup)
2 large egg whites
1/2 oz. grated parmesan
1/2 cup thinly sliced seeded tomatoes
2/3 cup fresh baby spinach

Preheat oven to 375 degrees.  In a food processor, pulse half of cauliflower 10 to 15 times or until finely chopped (like rice).  Transfer to a parchment-lined baking sheet.  Repeat with remaining cauliflower.  Coat cauliflower with cooking spray.  Bake, stirring once, for 25 minutes.  Let cool.  Increase oven temperature to 450 degrees.

Warm a large skillet over medium-high heat.  Add 1 tsp. oil; swirl to coat.  Add mushrooms and bell pepper; sauté until tender, about 5 minutes.

Place cauliflower in a clean kitchen towel and squeeze until very dry.  In a large boawl, combine cauliflower, remaining 1 tsp. oil, 1/4 cup basil, 1/8 tsp. black pepper, salt, garlic, 2 oz. mozzarella, egg whites and Parmesan.  On a parchment-lined baking sheet, press mixture into two 8-inch circles.  Coat crusts with cooking spray.

Bake crusts until browned, about 20 minutes.  Remove from oven; top evenly with mushroom mixture, tomatoes, spinach, remaining 1/4 cup basil, remaining 1/8 tsp. black pepper and remaining mozzarella.  Bake until cheese melts, about 7 minutes.

2 Servings, 350 Calories per serving. 16 g fat, 11 g fiber, 26 g protein, 658 g sodium