Another great recipe for the entire family.  These savory pancakes are quick, easy and nutritious.

 

Ingredients:

1 cup finely ground cornmeal

1/2 cup grated low fat cheddar cheese

1/2 tsp salt

1 cup milk

2 Tbsp butter

1/2 cup corn

1/4 cup thinly sliced scallions

1/4 cup chopped cilantro

2 Tbsp canola oil

 

Directions:

  1. In a large bowl, mix cornmeal with cheese and salt.
  2. Heat milk in a small saucepan until steam rises, then add butter and stir until butter is dissolved.
  3. Pour milk into cornmeal mixture and stir.  Fold in corn, scallions and cilantro.
  4. Heat oil in a large skillet.  When hot, pour about 2-3 tablespoons of mixture into pan and flatten.  Cook for about 3-5 minutes and turn over.  Cook other side another 3 minutes or so until golden brown. Continue with rest of batter.
  5. Serve as is or with black beans.

 

Arepas


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Banana Ice Cream with Roasted AlmondsIt’s as delicious as it sounds and the best part of it is, you don’t have to feel guilty eating it.  My 2 year old daughter devoured it, along with my husband.  The topping is from Gwyneth Paltrow’s book “It’s All Good” and it’s awesome even on its own.

Ingredients:

4 very ripe bananas

1/2 cup unsweetened almond or coconut milk

2 Tbsp agave nectar or maple syrup

 

Topping:

1/4 cup chopped roasted almonds

2 tsp maple syrup

pinch of coarse salt

 

1. Slice bananas into thin rounds and lay on a tray lined with parchment paper.  Place in the freezer until frozen.

2. Combine almonds with the maple syrup and a pinch of the coarse salt and set aside.

3.  Place the frozen banana slices, almond milk and agave nectar in a food processor and pulse until mixture is creamy.

4. Serve banana ice cream with roasted almonds and enjoy!

 

 

 

 

 

 


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Zucchini Pancakes

Pancakes made with shredded zucchini, onions and flour.

Pancakes made with shredded zucchini, onions and flour.

This is an easy and quick lunch recipe for your children and family. You can serve these as is for your kids or with a salad or soup for the adults. My daughter devours these.  They are also great to take for a picnic, so you might want to double the recipe.

 

Ingredients:

2 medium zucchini

2 tbsp onion

3 Tbsp cornmeal

3 Tbsp garbanzo bean flour

1/2 tsp baking powder

1/2 tsp salt

1 large egg, lightly beaten

1-2 Tbsp canola oil

 

Directions:

  1. Grate the zucchini and onions with a food processor or box grater and place into a large bowl.
  2. In a smaller bowl mix the cornmeal, chickpea flour, baking powder and salt.
  3. Add the flour mixture into the zucchini mixture and add the egg. Mix until thoroughly combined.
  4. In a large frying pan ( I use cast-iron pan for the added iron), heat the oil until hot but not smoking.
  5. Scoop 2-3 tablespoons of batter into the frying pan and flatten into a pancake.  Cook until brown, about 2 minutes on each side.  Continue with the rest of batter until all gone. Serve warm.

 

 

 

 

 


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For my chocoholics out there, I found another low calorie but rich tasting dessert from my new favorite Everyday Food Light Cookbook.  Each cheesecake has only 147 calories and 8 g of protein.  If you like, you can use cottage cheese in place of  ricotta cheese.  I warn you now, you will not be able to stop at just one.

 

Ingredients:

2 cups nonfat ricotta cheese

2 large eggs

1 1/2 cups confectioners’ sugar

1/3 cup unsweetened cocoa powder

1 tablespoon all-purpose flour

1 1/2 teaspoon instant espresso powder

1 1/2 teaspoons pure vanilla extract

graham crackers, crushed

 

Directions:

1. Preheat oven to 275 F.  Grease 12 muffin cups or line with paper liners.

2.  In a food processor, combine all ingredients except for graham crackers, and blend until smooth.

3.  Divide mixture among 12 muffin cups and sprinkle graham crackers on top.

4.  Bake for about 25-30 minutes, until fillings are set.  Transfer pan to a wire rack and cool completely, then refrigerate (in pan) for at least 2 hours.

5.   When ready to serve, invert cakes onto plate and peel off liners. Enjoy with a strong espresso!


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Tofu is so versatile, low calorie and packed with healthy protein that I’m always looking for new recipes.  The cilantro sauce really makes the tofu stand out.  It’s also delicious served with grilled summer squash, mushrooms or other grilled vegetables.  I mopped it up with some crusty bread, like a baguette.

 

Ingredients:

2 cups cilantro leaves

1/4 cup canola oil

1/2 jalapeno chile (remove seeds for less heat)

1 tsp grated fresh ginger

2 tablespoons lime juice

2 scallions, white and green parts separated and cut into 1 inch pieces

1 tsp agave nectar

1 package (14oz.)extra firm tofu pressed* and cut into 1/4 inch slices

Directions:

1.  Heat grill pan to medium.  In a food processor, combine cilantro, 1/4 cup oil, jalapeno, ginger, lime juice, agave nectar and the green part of the scallions.  Blend until smooth and season with salt and pepper.

2.  On a baking sheet, place the tofu slices and brush with oil.  Season with salt and pepper, repeat on other side.

3.  Lightly brush grill pan with oil and place tofu slices and scallion whites on pan.  Grill for 4-6 minutes, turning occasionally;  brush with cilantro sauce and grill 30 more seconds.  Transfer to platter and serve slices with the remaining cilantro sauce.

 

*Pressing Tofu

Place tofu on a plate and wrap with paper towels.  Place another plate on top and place canned goods or heavy pan on top.  Let drain for at least 2 hours, replace paper towels as necessary.


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PorridgeAmaranth seeds may be tiny but they are nutrition powerhouses.  These tiny little seeds are a great source of protein ( 9g per 1 cooked cup) as well as contain iron, magnesium, zinc and fiber.  Unlike other grains, they also provide the essential amino acid, lysine.  Most people get enough lysine from meats, cheese, fish and eggs but if you are vegan or an athlete you should make sure you get sufficient amounts of this protein builder.

It’s also gluten free, for those sensitive or intolerant to gluten.

Instead of the same cereal or oatmeal for breakfast, try this great nourishing breakfast.

Makes 2 Servings

Ingredients:

1/2 cup Amaranth

1 1/2 cup water

1/4 cup skim milk, unsweetened soy milk or unsweetened almond milk

1 Tbsp of honey or agave syrup

1/4 cup dried cranberries or raisins

1/4 cup chopped walnuts

Directions:

1. Add water and amaranth into a small saucepan and bring to a boil. Reduce heat to simmer and cook for about 20-30 minutes, stirring occasionally.

2.  Add milk, honey, dried fruit and nuts.  Serve.

 

 


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