Roasted Edamame
Ingredients:
1 pound frozen shelled edamame (green soybeans)
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons extra virgin olive oil
Prep:
1. Preheat the oven to 400 degrees Fahrenheit. Lightly spray a baking sheet with canola oil spray.
2. Thaw and drain the edamame in a colander. Pat dry.
3. Toss the edamame, salt, pepper, and olive oil in a large bowl. Spread the edamame evenly on the baking sheet and roast for 50 to 60 minutes, or until golden.
Each serving contains:
130 calories
10 g carbohydrate
7 g fat
11 g protein
129 mg sodium
4 g fiber
1 pound frozen shelled edamame (green soybeans)
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons extra virgin olive oil
Prep:
1. Preheat the oven to 400 degrees Fahrenheit. Lightly spray a baking sheet with canola oil spray.
2. Thaw and drain the edamame in a colander. Pat dry.
3. Toss the edamame, salt, pepper, and olive oil in a large bowl. Spread the edamame evenly on the baking sheet and roast for 50 to 60 minutes, or until golden.
Each serving contains:
130 calories
10 g carbohydrate
7 g fat
11 g protein
129 mg sodium
4 g fiber
Pumpkin Crunch
Ingredients:
1 cup pumpkin seeds
1 1/2 teaspoons canola oil
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 teaspoon sea salt
1 1/4 cups dried cranberries
Prep:
1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray.
2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the coated seeds evenly on the baking sheet. Roast for 20 minutes, or until almost dry.
3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated.
4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add the spice mixture to the pumpkin seeds. Stir to combine.
5. Return the pumpkin seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently -- seeds burn easily. Set aside until completely cool, about 30 minutes.
6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.
Each serving contains:
125 calories
13 g carbohydrates
7 g fat
4 g protein
123 mg sodium
1 g fiber
1 cup pumpkin seeds
1 1/2 teaspoons canola oil
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 teaspoon sea salt
1 1/4 cups dried cranberries
Prep:
1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray.
2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the coated seeds evenly on the baking sheet. Roast for 20 minutes, or until almost dry.
3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated.
4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add the spice mixture to the pumpkin seeds. Stir to combine.
5. Return the pumpkin seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently -- seeds burn easily. Set aside until completely cool, about 30 minutes.
6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.
Each serving contains:
125 calories
13 g carbohydrates
7 g fat
4 g protein
123 mg sodium
1 g fiber
Coconut Macaroons
Ingredients:
1/3 cup water
1 cup evaporated cane juice
2 tablespoons honey
1/4 teaspoon sea salt
3/4 tablespoon pure vanilla extract
1 large egg white
4 cups unsweetened coconut flakes
Prep:
1. Preheat the oven to 350 degrees F. Lightly coat a baking sheet with canola oil spray.
2. Combine the water, cane juice, honey, salt, and vanilla in a small saucepan. Bring to a boil over medium-high heat. Stir for about 30 seconds or until syrup forms. Remove from the heat.
3. Combine the egg white and coconut flakes in a large bowl and mix well. Add the syrup and stir to form a dough. Place 1-tablespoon mounds about 1 inch apart on the baking sheet.
4. Bake for 8 minutes. Rotate the baking pan in the oven and bake for another 4 to 5 minutes, or until brown and set. Transfer to a cooling rack until completely cooled. Store in a tightly sealed container.
Each serving contains:
60 calories
6 g carbohydrates
4 g fat
1 g protein
21 mg sodium
0 g fiber
1/3 cup water
1 cup evaporated cane juice
2 tablespoons honey
1/4 teaspoon sea salt
3/4 tablespoon pure vanilla extract
1 large egg white
4 cups unsweetened coconut flakes
Prep:
1. Preheat the oven to 350 degrees F. Lightly coat a baking sheet with canola oil spray.
2. Combine the water, cane juice, honey, salt, and vanilla in a small saucepan. Bring to a boil over medium-high heat. Stir for about 30 seconds or until syrup forms. Remove from the heat.
3. Combine the egg white and coconut flakes in a large bowl and mix well. Add the syrup and stir to form a dough. Place 1-tablespoon mounds about 1 inch apart on the baking sheet.
4. Bake for 8 minutes. Rotate the baking pan in the oven and bake for another 4 to 5 minutes, or until brown and set. Transfer to a cooling rack until completely cooled. Store in a tightly sealed container.
Each serving contains:
60 calories
6 g carbohydrates
4 g fat
1 g protein
21 mg sodium
0 g fiber
Napoleon of Heirloom Tomatoes and Mozzarella
Ingredients:
1 medium red tomato
1 medium yellow tomato
4 ounces fresh mozzarella
1 cup chopped fresh basil
1 tablespoon balsamic vinegar
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Prep:
1. Slice each tomato into 4 equal slices.
2. Cut the mozzarella into 8 thin slices, each weighing 1/2 ounce.
3. Combine the basil, vinegar, salt, and pepper in a small bowl and toss together.
4. To build a napoleon, place 1 red tomato slice on a plate and top with 1 mozzarella slice. Place a yellow tomato slice on the mozzarella and top the tomato with another slice of mozzarella.
5. Top each napoleon with 1/4 cup basil-vinegar mixture.
Each serving contains:
95 calories
6 g carbohydrates
5 g fat
8 g protein
393 mg sodium
2 g fiber
1 medium red tomato
1 medium yellow tomato
4 ounces fresh mozzarella
1 cup chopped fresh basil
1 tablespoon balsamic vinegar
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Prep:
1. Slice each tomato into 4 equal slices.
2. Cut the mozzarella into 8 thin slices, each weighing 1/2 ounce.
3. Combine the basil, vinegar, salt, and pepper in a small bowl and toss together.
4. To build a napoleon, place 1 red tomato slice on a plate and top with 1 mozzarella slice. Place a yellow tomato slice on the mozzarella and top the tomato with another slice of mozzarella.
5. Top each napoleon with 1/4 cup basil-vinegar mixture.
Each serving contains:
95 calories
6 g carbohydrates
5 g fat
8 g protein
393 mg sodium
2 g fiber
Coffee Crumb Cake
Ingredients:
1/3 cup steel-cut oats
3 tablespoons whole wheat flour
3 tablespoons firmly packed light brown sugar
1/4 teaspoon ground cinnamon
Pinch sea salt
1 tablespoon canola oil
5 tablespoons plus 1 teaspoon unsalted butter
1/4 cup low-fat cream cheese
1 1/3 cups evaporated cane juice
3 large egg yolks
1 teaspoon pure vanilla extract
2 cups unbleached all-purpose flour
2 1/2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1 1/4 cups buttermilk
1 pound fresh blueberries, raspberries, or cranberries
2 cups chopped pecans
Prep:
1. Preheat the oven to 325 degrees F. Lightly spray a 10-inch round cake pan with canola oil spray and dust with all-purpose flour.
2. Combine the oats, flour, brown sugar, cinnamon, salt, and canola oil in a medium bowl and mix well. Set aside.
3. With an electric mixer, cream the butter, cream cheese, and cane juice in a large mixing bowl. Add the egg yolks and vanilla and beat until just combined.
4. Sift together the flour, baking powder, baking soda, and salt in another large bowl.
5. Add half the flour mixture to the butter mixture and mix briefly. Add 3/4 cup of the buttermilk and mix briefly. Add the remaining flour mixture and mix until just combined. Add the remaining buttermilk and mix until just combined. Do not overmix.
6. Pour the batter into the prepared pan and top with the blueberries. Sprinkle the crumb topping and pecans evenly over the top of the batter.
7. Bake for 30 minutes. Rotate the cake 180 degrees and bake for an additional 20 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack until the cake pulls away from the pan. Cut into 16 slices to serve.
Each serving contains:
310 calories
45 g carbohydrate
13 g fat
5 g protein
229 mg sodium
2 g fiber
1/3 cup steel-cut oats
3 tablespoons whole wheat flour
3 tablespoons firmly packed light brown sugar
1/4 teaspoon ground cinnamon
Pinch sea salt
1 tablespoon canola oil
5 tablespoons plus 1 teaspoon unsalted butter
1/4 cup low-fat cream cheese
1 1/3 cups evaporated cane juice
3 large egg yolks
1 teaspoon pure vanilla extract
2 cups unbleached all-purpose flour
2 1/2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1 1/4 cups buttermilk
1 pound fresh blueberries, raspberries, or cranberries
2 cups chopped pecans
Prep:
1. Preheat the oven to 325 degrees F. Lightly spray a 10-inch round cake pan with canola oil spray and dust with all-purpose flour.
2. Combine the oats, flour, brown sugar, cinnamon, salt, and canola oil in a medium bowl and mix well. Set aside.
3. With an electric mixer, cream the butter, cream cheese, and cane juice in a large mixing bowl. Add the egg yolks and vanilla and beat until just combined.
4. Sift together the flour, baking powder, baking soda, and salt in another large bowl.
5. Add half the flour mixture to the butter mixture and mix briefly. Add 3/4 cup of the buttermilk and mix briefly. Add the remaining flour mixture and mix until just combined. Add the remaining buttermilk and mix until just combined. Do not overmix.
6. Pour the batter into the prepared pan and top with the blueberries. Sprinkle the crumb topping and pecans evenly over the top of the batter.
7. Bake for 30 minutes. Rotate the cake 180 degrees and bake for an additional 20 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack until the cake pulls away from the pan. Cut into 16 slices to serve.
Each serving contains:
310 calories
45 g carbohydrate
13 g fat
5 g protein
229 mg sodium
2 g fiber
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