A Collection Of Recipes For The Health Conscious Consumer: G-M

Get ready to try out some great healthy recipes. This next round of recipes range from Granola and Low Carb Bread to Meringue. Try them out now and see what you think!

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1

Granola

Ingredients

Old Fashioned Oats 4 cups


Dried Dates 1 cup


Sunflower Seeds 1/2 cup


Coconut 1/2 cup


Fat Free Powdered Milk 1/2 cup


Soy Flour 1/2 cup


Chopped Almonds 1/2 cup


Sugar Free Maple Syrup 1/2 cup


Sugar Free Vanilla Coffee Flavoring 1/2 cup


Almond Butter 1/4 cup


Directions
  1. Preheat oven to 275 degrees. Mix dry ingredients. Mix syrup, coffee flavoring, vanilla, and almond butter and add it to the dry mix.
  2. Mix thoroughly. Spread ingredients evenly onto two cookie sheets sprayed with nonstick cooking spray.
  3. Bake at 275, mixing and turning the granola every 15 minutes during the baking process until toasted to your preference.



2

Green Pepper Tartar Sauce

Ingredients

Finely Chopped Green Pepper 1/4 cup


Miracle Whip Light 1/4 cup


Fat Free Sour Cream 1/4 cup


Dijon Mustard 1 Tbsp


Pepper 1/4 tsp


Lemon Juice 2 tsp


Clove of Garlic 1/2


Directions
  1. Mix ingredients together and blend thoroughly with a food processor.



3

Grilled Asparagus & Roasted Tomato Salsa

Ingredients

Fresh Asparagus 1 Pound


Plum Tomatoes 6


Kalmata Olives, Pitted and Chopped 4 oz


Scallions Chopped 1/4 cup


Black Pepper 1/2 tsp


Lemon, Zested and Juiced 1


Clove of Garlic Crushed 1


Fresh Chopped Basil 3 Tbsp


Balsamic Vinegar 4 Tbsp


Directions
  1. Preheat oven at 400. Blanch asparagus in boiling water for 30 seconds and then chill.
  2. Cut tomatoes in halves and toss together 2 tbsp of balsamic vinegar, half of the garlic, pepper and half of the basil in large bowl.
  3. Roast on a baking sheet at 400 degrees for 15 minutes. Cool.
  4. Cut the cooled oven roasted tomatoes into chunks and put into bowl.
  5. Combine the olives, 2 tbsp. of balsamic vinegar, lemon zest, the remaining garlic and basil and scallions in bowl and mix thoroughly.
  6. Roast asparagus for 3 to 4 minutes, remove and sprinkle with lemon juice.
  7. Arrange asparagus on serving dish and spoon roasted tomato salsa over asparagus.



4

Homemade Salsa

Ingredients

Chopped Onion 1/4 cup


Cloves of Garlic 1


Jalapeno Pepper 1/2


Cherry Tomatoes 20


Roasted Red Pepper 1/4 cup


Lime Zest 1


Cilantro Small Sprigs


Directions
  1. Mix all ingredients together.
  2. Add more or less cilantro and jalapeno pepper based on personal taste to make it more mild or hot.
  3. This recipe is fairly mild.
  4. Blend with either a food processor, blender or Magic Bullet. Do not over blend.
  5. Store in refrigerator.



5

Honey Dijon Marinade

Ingredients

Dijon Mustard 1/4 cup


Sugar Free Honey 1/4 cup


Lemon Juice 1 Tbsp


Cloves of Garlic Minced 2


Black Pepper 1 Tbsp


Fennel Seeds 1 tsp


Flank Steak, Sirloin, or Filets 1 lb


Directions
  1. Mix together all of the ingredients.
  2. Spread the marinade over both sides of the steak of choice leaving some of the marinade for basting.
  3. Cover the steak and let it marinate for at least 3 - 5 hours.
  4. Use the leftover marinade to spread on the top of the steaks during the cooking process.
  5. Grill the steak over medium to high heat until desired doneness.



6

Low Carb Bread

Ingredients

Hot Water 3/4 cup


Cold Water 1 cup


Olive Oil 2 Tbsp


Rapid Rise Yeast 1 Pkg.


Almond Flour 1 1/4 cup


Wheat Bran 1 1/4 cup


Vital Wheat Gluten 1 cup


ThickenThin not/sugar or (2 tbsp. of equal parts of xanthan gum, guar gum, and powdered egg whites) 2 Tbsp


Soy Flour 2/3 cup


Salt 2/3 tsp


Directions
  1. Preheat oven at 200. Lightly spray bread pans with non stick cooking spray.
  2. In large bowl, combine the hot and cold water and the olive oil.
  3. Stir in the yeast and allow it to activate-you will see small bubbles forming in the mixture.
  4. This takes about 5 minutes.
  5. In a separate bowl, combine the dry ingredients together and add the activated yeast mixture to the dry ingredients and mix together.
  6. Spray your hands with non stick cooking spray and using your hands, knead the dough for five minutes. Turn off oven
  7. Divide the dough into quarters and shape each quarter into a round or log shaped loaf.
  8. Place the dough in the bread pans and place it in the oven.
  9. Allow the dough to rise for an hour or until it has tripled in size.
  10. Leaving the bread in the oven, turn the oven on to 350 degrees and bake the bread for approximately 30 minutes.



7

Low Carb Peanut Butter Cookie

Ingredients

Sifted Soy Flour 1/2 cup


Beverly Vanilla Ultra Size 1/2 cup


Baking Soda 1 tsp


Baking Powder 1 tsp


Salt 1/2 tsp


Fat Free Promise Butter 1/2 cup


Splenda Brown Sugar 1/2 cup


Baking Splenda 1/4 cup


Vanilla 1 tsp


Low Carb Peanut Butter 4 tbsp


Egg Whites 2


Directions
  1. Preheat oven to 325 degrees. Sift together soy flour, protein powder, baking powder, and baking soda into bowl.
  2. Cream the fat free butter with the Splenda brown sugar and the baking Splenda in mixer with wire whip attachment for 1 minute.
  3. Add vanilla and peanut butter and mix - 1 minute.
  4. Scrape sides of bowl with rubber spatula and add egg whites - continue to mix for 1 minute.
  5. Gradually stir in the dry ingredients until mixed. Spoon out teaspoonfuls of dough and form into balls.
  6. Place on greased cookie sheet about 2 inches apart and flatten with fork into circles.
  7. Bake for 10 - 15 minutes until lightly brown.
  8. Remove from oven and let cool on rack.



8

Low Fat Bean Dip

Ingredients

Can of Black Beans 1 15 oz


Can of Garbanzo Beans 1 15 oz


Chopped Onion 1/4 cup


Cloves of Garlic 1


Roasted Red Peppers 1/2 cup


Chicken Broth Low Sodium 1/4 cup


Balsamic Vinegar 2 Tbsp


Directions
  1. Mix all ingredients together.
  2. Blend with either a food processor, blender or Magic Bullet.
  3. Do not over blend.
  4. Store in refrigerator



9

Maple Glazed Sweet Potatoes

Ingredients

Sweet Potatoes 2 lbs (4 - 6 medium potatoes)


Sugar Free Maple Syrup 1/2 cup


Splenda Brown Sugar 2 Tbsp


Dijon Mustard 1 Tbsp


Fresh Cranberries 1/2 cup


Directions
  1. Preheat oven to 400 degrees. Peel and cut the sweet potatoes into 1 inch chunks.
  2. In large bowl, mix the maple syrup, mustard; add the sweet potatoes and cranberries.
  3. Toss the mixture thoroughly so that the potatoes are evenly coated with the syrup.
  4. Pour the mixture into a three quart baking dish making sure that the mixture is spread out evenly.
  5. Bake uncovered for 30 - 35 minutes stirring twice throughout baking time, until the potatoes are glazed and tender.



10

Maple Pecan Granola

Ingredients

Quick Oats 2 cups


Old Fashioned Oats 2 cups


Ground/chopped Pecans 8 oz


Sugar Free Maple Syrup 2 cups


Directions
  1. Preheat oven to 350 degrees
  2. Mix ingredients together in large mixing bowl.
  3. Spread ingredients evenly onto a cookie sheet sprayed with nonstick cooking spray.
  4. Bake at 350 for 1 hour - 1 1/2 hours.
  5. Halfway through baking time, turn granola over in pan and break up in pieces.



11

Meringue

Ingredients

Egg Whites 5


Cornstarch 1 Tbsp


Cream of Tartar 1/4 tsp


Baking Splenda 1/3 cup


Vanilla 1 tsp


Directions
  1. Preheat oven to 350 degrees.
  2. Place egg whites in mixing bowl and beat on high speed with an electric mixer until frothy.
  3. Gradually add cornstarch, cream of tartar, and Splenda while beating on low speed.<.
  4. Beat on high speed until stiff peaks form.
  5. Top pie with meringue and bake for 10 - 12 minutes or until slightly brown.


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