I wanted you all to have all the recipes that were submitted the week we talked about recipe modifications. All of these recipes are modified as written. A few things to remember:
Oil isn’t unhealthy. You don’t have to try to reduce it. We need healthy fats in our diet.
Eggs aren’t unhealthy. Just don’t cook them in saturated fats like butter, and don’t eat too many.
Sea salt isn’t any healthier than table salt. There are small amounts of trace minerals in sea salt, but these are minerals you get in a variety of other foods you regularly eat. Don’t pay extra unless you just prefer sea salt over table salt.
Honey isn’t any healthier than sugar. If you have seasonal allergies, buying local honey may help, but nutritionally it’s no healthier than sugar.
Don’t reduce the amount of milk in a recipe, just opt for 1% or skim milk over 2% or whole.
Many of your reduced the salt in your recipes. That’s fine, but I want you to know your recipes called for such a minimal amount initially, your portion wasn’t going to have much sodium in it anyway. Rather than reducing salt in recipes, I encourage you to shop for products with no salt added and don’t add salt at the table.
Healthy Brownies
1 pkg brownie mix
1 can drained and rinsed black beans
¼-1/3 cup water
“Potato Salad”
Use Cauliflower in place of potatoes in traditional potato salad recipe. Cube the florets just as you would with the potatoes and steam them.
Veggie Lasagna
Add shredded zucchini to the sauce, reduce the meat and use cauliflower in its place, replace one layer of noodles with three slices zucchinis. This recipe adds vegetables and reduces saturated fats.
Healthier Pancakes
1 cup low fat milk
½ cup all-purpose flour
½ cup whole grain flour
1 tsp baking powder
¼ tsp baking soda
1 egg
1 tbsp sugar
Chicken Alfredo
Made with whole grain noodles, chicken, and bell peppers.
Spaghetti with Meat Sauce
Use spaghetti squash or whole wheat noodles instead of refined noodles. Use sauce with no added sugar. Add mushrooms.
Pizza
Add spinach and pineapple instead of pepperoni and extra cheese.
Protein Peanut Butter Ball
Take out sweetened coconut flakes and chocolate chips. Add flaxseed, chia seeds, and raisins.
Peanut butter
Honey
Old fashioned oats
Chia seeds
Flaxseed
raisins
Quick Stovetop Granola
1 tbsp canola oil
2 cups old fashioned oats (not quick or instant)
1/3 cup unsweet coconut flakes
1/3 cup chopped pecans
¼ cup honey, agave, or maple syrup
1 tbsp brown sugar
½ tsp ground cinnamon
½ cup dried cranberries
1 tbsp flaxseed
1 tbsp chia seeds
Heat oil in skillet over medium heat. Add oats, coconut and pecans. Cooking and stir 4-6 minutes or until oats are golden brown. Remove mixture to large sheet pan.
Add honey, brown sugar, and cinnamon to skillet. Cook and stir 1-minute or until bubbling and thickened.
Return oat mixture to skillet. Cook 1-minute or until coated. Turn off heat.
Stir in cranberries, flaxseed and chia seeds. Transfer mixture to sheet pan. Let cool 5-10 minutes stirring occasionally.
Store granola in large plastic re-sealable bag or leak-proof glass container.
Steal Cut Oatmeal
Reduce sweetener
Reduce milk
Add banana, blueberries, and walnuts
Overnight Oats
Combine low fat milk, oats, great yogurt and cinnamon in a ½ pint jar with a lid and shake until combined. Remove lid and add your choice of fruit. Cover with lid and refrigerate at least 4 hrs or overnight.
3-bean salad
1 can garbanzo beans, drained
1 can pinto beans, drained
1 can cut green beans, drained and cut into small pieces
½ cup chopped red onion
½ cup chopped red pepper
Mix together and set aside
1/2 cup sugar
2/3 cup white vinegar
1/3 cup vegetable oil or olive oil
1/2 tsp salt
¼ tsp pepper
Put above ingredients in saucepan and bring to a boil. Pour over bean mixture. Toss well and chill for at least 4 hrs. Store in refrigerator. Serves 10-12.
Blackberry Pinwheel Cobbler
1 ½ cup sugar
2 cups water
½ cup oil
½ cup apple sauce
¾ cup all-purpose flour
¾ cup whole wheat flour
1/3 cup low fat milk
3 cup blackberries
1 tsp ground cinnamon
Combine sugar and water in saucepan; still well. Cook over medium heat, stirring constantly until sugar dissolves. Set aside.
Preheat the oven to 350 degrees.
Place half of the oil and half of the applesauce in a large black skillet. Warm in oven for 3 minutes. Set aside.
Cut remaining oil and applesauce into flour until course. Add milk, stirring until dry ingredients are moistened.
Turn out onto a lightly floured surface and knead lightly 5-6 times. Roll dough into a 12x9 in rectangle. Spread blackberries over dough; sprinkle with cinnamon. Roll up jellyroll fashion, beginning with the long side. Cut dough into 12 1-in slices; place slides cut side down in oil/applesauce. Pour sugar syrup around slices. Bake for 55-60 minutes or until golden brown.
Chinese Chews
¾ cup sugar
½ cup all-purpose flour and ¼ cup whole wheat flour
1 tsp baking powder
¼ tsp salt
1 cup dates (chopped)
1 cup walnuts or pecans (chopped)
3 eggs (beaten)
Sift sugar, flour, baking powder, and salt into a bowl. Stir in dates and nuts. Mix eggs for about a minute until fluffy then add to dry mix and mix thoroughly. Spread in greased and floured 15 ½ x 10 ½ x 1 in pan. Bake at 300 degrees for about 30 minutes. Cut into squares after they have cooled. Sprinkle with confectioners’ sugar.
Zucchini and Squash Alfredo
Cut squash into noodles
Heat oil
Cook “noodles” for 10-15 minutes
Add to alfredo sauce
Cauliflower Mashed Potatoes
Microwave frozen cauliflower
Add oil and crush it
Add salt and pepper
Oatmeal Cookies
Cream together:
½ cup oil + ½ cup applesauce
¾ cup sugar
¾ cup brown sugar
Add and beat well:
2 eggs (beaten)
1 tsp vanilla
Sift together:
¾ cup all-purpose flour + ¾ cup whole wheat flour
1 tsp baking soda
1 tsp salt
Add dry ingredients to sugar, oil+applesauce, and egg. Mix well. Add:
3 cups oatmeal
½ cup shredded, unsweetened coconut
Bake at 375 degrees for 10 minutes.
Pumpkin drop cookies
¼ cup oil + ¼ cup applesauce
2 ¼ cups sugar
1 can pumpkin puree
2 eggs
½ cup low fat milk
3 cups all-purpose flour + 3 cups whole wheat flour
2 tsp baking soda
2 tsp cinnamon
1 tsp salt
1 tsp allspice
½ t cloves
Cream oil+applesauce and sugar. Beat in pumpkin puree, eggs, milk. Add dry ingredients. Drop by tablespoons on greased baking sheet. Bake at 375 degrees for 10-13 minutes.
Coleslaw
Bag of shredded slaw
2 tsp lemon juice
½ cup milk
½ cup mayo
Cookie dip
2 tsp sugar
¼ cup oil + ¼ cup applesauce
8 oz low fat cream cheese
1 tsp vanilla
2 tbsp dark chocolate chips
3 tbsp peanut butter
Southwest Chicken Rice and Quinoa
1 ½ lb chicken
1 cup brown rice
1 cup quinoa
2 cups water
Taco seasoning
I can corn (and 1 bell pepper)*
*The person that submitted this recipe suggested replacing the canned corn with sweet bell peppers. While this would reduce the total carbs by a little (less than 15 grams for the whole dish), I would suggest leaving the corn AND adding the bell peppers. They were concerned this dish had too many cards. While there is a lot of brown rice and quinoa in this recipe, these are wholesome, healthy carbs full of fiber. The quinoa even adds a little plant protein too. I would still consider it a healthy dish if it had both the corn and the bell peppers.