Nutrition

I would like to start a page dedicated to interesting recipes I have either already made or would like to try.

All the foods/ information/ recipes posted here will be meat free and healthy :)

-Enjoy!

Mini Breakfast Quiches

Ingredients:

• six eggs
• 1/4 cup of skim milk (or soy/rice/almond  milk)
• Diced veggies – as desired
• salt and pepper (optional)

Directions:

1. Preheat oven to 350F
2. Combine eggs, milk and salt/pepper (+ spices) in a large bowl
3. Fill muffin tin with liners and fill each with veggies

4. Pour the egg mixture into the cups, filling them up about 3/4 of the way to the top.

6. Bake for 20-25 minutes

*Makes 12 mini quiches!

Chocolate Mousse

Ingredients:

• 1 1/2 avocado
• Stevia to taste
• 1/2 cup cacao powder
• 1 tablespoon vanilla extract

Directions:
In food processor or blender, combine all ingredients and blend or process until smooth. Serve chilled.

Servings: 2

Chocolate Mousse made with avocado – how cool is that!?

Blueberry-Banana Bread

Ingredients:

• 3 large over-ripe bananas
• 2 tablespoons lemon juice
• 1/3 cup (80 ml) vanilla soymilk (or apple sauce)
• 1/2 cup (120 ml) agave nectar
• 2 cups (240 g) white whole wheat flour (or regular whole wheat flour)
• 3/4 teaspoon baking powder
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup (240 ml) blueberries

Directions:

1. Preheat oven to 350F. Spray or wipe a 9×5-inch loaf pan with oil (I used a silicon loaf pan).
2. Mix the soymilk with 1 tablespoon of the lemon juice and let stand until it curdles. (If using apple sauce, skip this step and add the lemon juice to the bananas.)
3. In a large bowl, mash the bananas and add the remaining lemon juice, soymilk, and agave nectar. Stir well to combine. In a separate bowl, combine the flour, baking powder, soda, and salt. Add the dry ingredients to the banana mixture, and stir just until the mixture is well-combined. Fold in the blueberries.
4. Spread the mixture evenly in the prepared pan and bake until a knife inserted in the center comes out clean, about 50-60 minutes. Allow to cool before cutting and serving.

Servings: 12

Nutrition Facts:

Serving size: 1/12 of a recipe (3 ounces). Calories: 145, Fat: .61g, Sodium: 210mg, Total Carbohydrates: 34g, Fiber: 4.19, Sugar: 15.23, Protein: 3.34.

Strawberries and Cream Quinoa

Ingredients:

• 1/4 cup uncooked quinoa
• dash of cinnamon
• two or three generous spoonful’s of Greek yogurt
• three or four strawberries, sliced
• drizzle of honey or agave

Directions:

1. Cook Quinoa in water for approx.. 15 min.
2. Add cinnamon to cooked quinoa in a 1 portion sized bowl
3. Add yogurt on top
4. Add strawberries

 

Almond Butter Protein Bars

Ingredients:

• 2C oatmeal
• 1/2C sliced almonds
• 1/4C flaxseeds
• 2 tbsp wheat germ (optional)
• 5 scoops whey protein powder (chocolate or vanilla)
• 2 tbsp cocoa powder
• 1/4C almond butter
• 1/4-1/2C water

Directions:

1. Combine the oatmeal, almonds, ground flaxseeds, wheat germ (if using), protein powder and cocoa in a large bowl
2. Mix together the almond butter and water in a separate bowl until blended.
3. Combine the almond butter mixture with the dry ingredients and mix well.
4. Place saran wrap in the bottom of an approximately 8-inch square pan, making sure there is enough saran to wrap over the top.
5. Place the mixture in the pan and press flat with the overhanging saran.
6. Put the pan in the freezer for 1 hour (or more) and then store in the refrigerator. For easy cutting, put some oil on a knife before cutting into bars.

Check out detoxing the body through oil pulling in my Holiday Detox post!