Extras

Carrot Chips

Carrot Chips

2 large carrots (or 3 medium) 1/2 tsp. olive oil 1/8 tsp. sea salt Line baking sheet with parchment paper. Preheat oven to 350 degrees F. Wash and peel the carrots. Slice carrots to make oval-shaped pieces as thin as possible. Place on prepared baking sheet and bake for 15-20 minutes, or until the carrots are dry and crispy. Sprinkle with sea salt. Serves 7 Nutrition: 82 calories, 3g fat, 1g protein, 15g carbohydrates, 4g dietary fiber, 0mg cholesterol, 285mg sodium Tracker: 1/2 cup vegetable   This recipe taken from Healthy Happy Cooking, available now in our online store: www.firstplaceforhealth.com/shop

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Whole Grain Muffins

Serving Size 1 Number of Servings 12 Ingredients 1 cup whole-wheat flour 1 rounded tsp. low-sodium baking powder 1/2 teaspoon salt 1 tablespoon safflower oil 1 egg, beaten 1 cup buttermilk 1 Tbsp. molasses Instructions Preheat oven to 450 degrees. Mix dry ingredients. Work in oil with pastry blender. Add beaten egg, buttermilk, and molasses and stir well. Fill 12 oiled muffin tins a little more than half full. Bake for 17 minutes Nutrition Information 63 Calories; 2g Fat (26.1% calories from fat); 3g Protein; 10g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 118mg Sodium.

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Watermelon and Kiwi On a Skewer

Serving Size 3 Number of Servings 8 Ingredients 1/4 cup sliced strawberries 1/2 cup vanilla low-fat sugar-free yogurt 1 tablespoon low-fat cream cheese 1 teaspoon fresh lemon juice 24 watermelon balls 2 kiwi fruit, peeled and cut into 12 pieces Instructions Place first three ingredients in a blender; process until smooth. Cover and chill. Thread 1 watermelon piece and 1 kiwi fruit piece onto each of 24 skewers. Serve with sauce. Nutrition Information 41 Calories; 1g Fat (15.3% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 21mg Sodium.

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Warmed Wintry Milk

Serving Size 1 cup Number of Servings 4 Ingredients 4 cups skim milk 1-teaspoon butter 2 packs artificial sweetener or 4 teaspoons sugar 1/2 teaspoon almond extract 1 teaspoon rum flavoring Instructions In a saucepan, warm the milk until butter melts. Remove from heat and add remaining ingredients. Serve immediately in warmed mugs. Nutrition Information Nutritional Information Per Serving: 98 Calories; 1g Fat (13.2% calories from fat); 8g Protein; 12g Carbohydrate; 0g Dietary Fiber; 7mg Cholesterol; 138mg Sodium.

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Vegetable Salsa

Serving Size 1/2 c Ingredients 1 cup diced zucchini 1 cup chopped red onion 2 red bell peppers, seeded and diced 2 green bell peppers, seeded and diced 4 tomatoes, diced 2 garlic cloves, minced 1/2 cup chopped fresh cilantro 1 teaspoon ground black pepper 2 teaspoons sugar 1/4 cup lime juice 1 teaspoon salt   Instructions Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.  Serve with baked chips.  *For hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers. Nutrition Information 20 Calories; 0g Fat; 1g Protein; 5g Carbohydrate; 150mg Sodium; 1g Fiber; 12mg Calcium

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Triple Berry Freeze

Triple Berry Freeze

Number of Servings 4 Ingredients 2 cups sparkling water 1 cup lemon sorbet 1/2 cup frozen raspberries 1/2 cup frozen blueberries 1/2 cup frozen blackberries   Instructions Place sparkling water and sorbet in a blender, and process until well blended. Add raspberries, blueberries, blackberries, and honey; process until mixture is smooth. Nutrition Information 106 Calories, 27g Carbohydrate, 2.8g Fiber, 4mg Sodium, 27mg Calcium

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Tofu Salad Dressing

Number of Servings 24 Ingredients ½ pound silken tofu 2 Tsp safflower oil 2 Tsp apple cider vinegar 1 Tsp sugar substitute ½ tsp salt   Instructions Combine all ingredients in a blender.  Blend until smooth and creamy. Nutrition Information 18 Calories; 2g Fat (74.2% calories from fat); 1g Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 46mg Sodium.

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Tofu Mayonnaise

Number of Servings 3 Ingredients 1/2 block silken tofu 2 tablespoons canola oil 2 tablespoons fresh lemon juice 1/2 teaspoon Dijon mustard 2 teaspoons chopped green onion bulb 1 small garlic clove, crushed dash of ground black pepper or several splashes of hot pepper sauce Salt to taste Instructions Place all ingredients in a blender and whirl until smooth. Add a little water if mixture appears thick. Will keep for one week, refrigerated. Use whenever a recipes calls for mayonnaise. Nutrition Information 102 Calories; 10g Fat (85.3% calories from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 723mg Sodium.

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Tofu Basil Dressing

Number of Servings 3 Ingredients 1/2 block silken light tofu 1 garlic clove, minced 2 tablespoons balsamic vinegar 2 tablespoons chopped fresh basil 2 tablespoons unsweetened apple juice 1 tablespoon chopped scallion tops 1/2 teaspoon salt 1/2 teaspoon Creole mustard   Instructions Place all ingredients in blender and puree until smooth. Will keep for one week, refrigerated. Serve with sliced tomatoes, salads, or as a dip for vegetables. Nutrition Information 15 Calories; trace Fat (8.7% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 380mg Sodium.

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Toasted Pita Chips

Number of Servings 4 Ingredients 2  6-inch pita bread pockets 1/4 tsp. garlic salt Butter-flavored nonstick cooking spray Instructions Preheat oven to 325 degrees. Split each pita pocket in half with a sharp knife, cut each half into 6 triangles (24 total). Arrange triangles in single layers on cookie sheets; coat with cooking spray and sprinkle lightly with garlic salt. Bake for 8 minutes or until chips are lightly browned and very crisp. Store in airtight container until ready to serve. Nutrition Information 80 Calories; 1g Fat (10.8% calories from fat); 4g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 248mg Sodium.

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