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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Granola

Ingredients
  • 4 cups Old Fashioned Oats
  • 1 cup Dried Dates
  • 1/2 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
  • 1/4 cup Almond Butter
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.

Granola PDF (29.5 KB)

Green Pepper Tartar Sauce

Ingredients
  • 1/4 cup Finely Chopped Green Pepper
  • 1/4 cup Miracle Whip Light
  • 1/4 cup Fat Free Sour Cream
  • 1 Tbsp. Dijon Mustard
  • 1/4 tsp. Pepper
  • 2 tsp. Lemon Juice
  • 1/2 Clove of Garlic
Directions
  1. Mix ingredients together and blend thoroughly with a food processor.

Green pepper tartar sauce PDF (29.5 KB)

Grilled Asparagus & Roasted Tomato Salsa

Ingredients
  • 1 Pound of Fresh Asparagus
  • 6 Plum Tomatoes
  • 4 oz of Kalmata Olives, Pitted and Chopped
  • 1/4 cup Scallions Chopped
  • 1/2 tsp. Black Pepper
  • 1 Lemon, Zested and Juiced
  • 1 Clove of Garlic Crushed
  • 3 Tbsp of Fresh Chopped Basil
  • 4 Tbsp of Balsamic Vinegar
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.

Grilled Asparagus & Roasted Tomato Salsa PDF (22.5 KB)

Homemade Salsa

Ingredients
  • 1/4 cup Chopped Onion
  • 1 Cloves of Garlic
  • 1/2 Jalapeno Pepper
  • 20 Cherry Tomatoes
  • 1/4 cup Roasted Red Pepper
  • 1 Lime Zest
  • Small Sprigs of Cilantro
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.

Homemade Salsa PDF (21.5 KB)

Honey Dijon Marinade

Ingredients
  • 1/4 cup Dijon Mustard
  • 1/4 cup Sugar Free Honey
  • 1 Tbsp. Lemon Juice
  • 2 Cloves of Garlic Minced
  • 1 Tbsp. Black Pepper
  • 1 tsp. Fennel Seeds
  • 1 lb. of Flank Steak, Sirloin, or Filets
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.

Honey Marinade PDF (21.5 KB)

Low Carb Bread

Ingredients
  • 3/4 cup Hot Water
  • 1 cup Cold Water
  • 2 Tbsp. Olive Oil
  • 1 Pkg. of Rapid Rise Yeast
  • 1 1/4 cup Almond Flour
  • 1 1/4 cup Wheat Bran
  • 1 cup Vital Wheat Gluten
  • 2 Tbsp of Thicken/Thin not sugar or (2 tbsp. of equal parts of xanthan gum, guar gum, and powdered egg whites)
  • 2/3 cup Soy Flour
  • 2/3 tsp. Salt
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.

Low Carb Bread PDF (22.5 KB)

Low Carb Peanut Butter Cookie

Ingredients
  • 1/2 cup Sifted Soy Flour
  • 1/2 cup Beverly Vanilla Ultra Size
  • 1 tsp. Baking Soda
  • 1 tsp. Baking Powder
  • 1/2 tsp. Salt
  • 1/2 cup of Fat Free Promise Butter
  • 1/2 cup Splenda Brown Sugar
  • 1/4 cup Baking Splenda
  • 1 tsp. Vanilla
  • 4 tbsp. Low Carb Peanut Butter
  • 2 Egg Whites
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.

Low Carb Peanut Butter Cookie PDF (21.5 KB)

Low Fat Bean Dip

Ingredients
  • 1 15 oz. Can of Black Beans
  • 1 15 oz. Can of Garbanzo Beans
  • 1/4 cup Chopped Onion
  • 1 Cloves of Garlic
  • 1/2 cup Roasted Red Peppers
  • 1/4 cup Chicken Broth Low Sodium
  • 2 Tbsp. of Balsamic Vinegar
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

Low Fat Bean Dip PDF (21.5 KB)

Maple Glazed Sweet Potatoes

Ingredients
  • 2 lbs. Sweet Potatoes (4 - 6 medium potatoes)
  • 1/2 cup Sugar Free Maple Syrup
  • 2 Tbsp. Splenda Brown Sugar
  • 1 Tbsp. Dijon Mustard
  • 1/2 cup Fresh Cranberries
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.

Maple Glazed Sweet Potatoes PDF (29.5 KB)

Maple Pecan Granola

Ingredients
  • 2 cups Quick Oats
  • 2 cups Old Fashioned Oats
  • 8 oz. of ground/chopped Pecans
  • 2 cup of Sugar Free Maple Syrup
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.

Maple Pecan Granola PDF (21.5 KB)

Meringue

Ingredients
  • 5 Egg Whites
  • 1 Tbsp. Cornstarch
  • 1/4 tsp. Cream of Tartar
  • 1/3 cup Baking Splenda
  • 1 tsp. Vanilla
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.

Meringue PDF (22.5 KB)

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About The Author

Along with weight training and riding horses Ginger loves to cook. She will be sharing a lot of information here and mainly cover healthy recipes.

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