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Category: Healthy Recipes

Pumpkin Muffins

Pumpkin Muffins

Pumpkin Muffins

Category: Baked Goods

Yield: 12 muffins

Pumpkin Muffins

Ingredients

  • 1 cup whole wheat pastry flour
  • 1 cup quick rolled oats, ground into flour (use blender)
  • 1/2 teaspoon salt
  • 1 1/4 teaspoon baking powder
  • 1/2 teaspoon each of cloves, cinnamon, and nutmeg
  • 1/2 cup honey
  • 1/4 cup butter
  • 2 eggs
  • 4 Tablespoons protein powder
  • 1 cup pumpkin, canned

Instructions

  1. Combine, honey, butter eggs and pumpkin in a large bowl. In a separate bowl combine dry ingredients and mix well. Add dry ingredients to pumpkin mixture and blend together. Be careful not to over mix. Pour into muffin pans, which have been sprayed with a nonstick spray. Bake at 375 degrees for approximately 30 minutes.

Notes

Today's recipe is shared from the book Real Food, Real Fast by Rico Caveglia

http://chiroaddict.com/pumpkin-muffins/

Granny’s Vegetable Soup

Granny’s Vegetable Soup

Granny's Vegetable Soup

Granny's Vegetable Soup

Ingredients

  • 2 medium potatoes, diced
  • 2 celery stalks with leaves, diced
  • 1 small zucchini, cut in cubes
  • 1/2 large onion, chopped
  • 1/2 green bell pepper, diced
  • a small wedge go cabbage, shredded
  • 4 cups chopped tomatoes (fresh or frozen)
  • 3/4 cup cut green beans (fresh or frozen)
  • 1/2 cup corn (fresh or frozen)
  • 4 cups soup stock or water
  • 1 teaspoon sea salt (optional)
  • 2 tablespoons uncooked millet
  • minced fresh parsley
  • freshly ground pepper

Instructions

  1. Prepare the vegetables and set them aside.
  2. In a large stockpot, bring water and sea salt to a boil; add millet. Add the prepared vegetables. Reduce heat, cover and simmer until the vegetables are crisp-tender and still retain their bright colors. Stir in parsley and pepper to taste.
http://chiroaddict.com/grannys-vegetable-soup/

Sesame Chicken Meatballs

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Yield: 2 Servings

Calories per serving: 419

Fat per serving: 12.4 g

Saturated fat per serving: 3.2 g

Sesame Chicken Meatballs

Ingredients

  • 10 ounces lean ground chicken
  • 1 teaspoon seasoned whole-wheat bread crumbs
  • 1 teaspoon toasted sesame seeds
  • 1 egg white
  • 1 teaspoon low-sodium tamari sauce
  • freshly ground pepper
  • 1 teaspoon olive oil
  • 2 whole wheat pitas, halved
  • 1/2 cup shredded cucumber, with the liquid squeezed out
  • 2 Tablespoons sour cream
  • 1/2 scallion, white and green parts, cut diagonally into 1/8 inch thick slices

Instructions

  1. 1. In large bowl, thoroughly mix the chicken, bread crumbs, sesame seeds, egg white, and tamarind and season with pepper. Form the chicken mixture into eight meatballs.
  2. 2. Heat the olive oil in a large skillet over medium heat. Cook the meatballs until they are cooked through and browned on all sides, about 8 minutes. Remove from heat.
  3. 3. Stuff each pita half with two meatballs. Tops the meatballs with the shredded cucumber, sour cream and scallion.

Notes

This recipe could also be made with ground pork or turkey instead of the chicken.

http://chiroaddict.com/1803-2/

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Ingredients

  • 1 pound ground sirloin or hamburger
  • 1 cup chopped onion
  • 2 (14.5 ounce) cans stewed tomatoes
  • 3 cups water
  • 1 tablespoon salt
  • 2 cubes beef bouillon cube (optional)
  • 2 carrots, chopped
  • 1 c. cabbage, shredded
  • 2 stalks celery, chopped
  • 1 russet potato, chopped
  • 1/4 c. pearl barley
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/4 teaspoon dried basil

Instructions

  1. In a large stock pot brown sirloin or hamburger and onion. Drain grease and add tomatoes, water, salt, beef bouillon, carrots, cabbage, celery, potatoes, thyme, bay leaf and basil. Cover and cook until vegetables are tender, approximately 45 minutes.
http://chiroaddict.com/hamburger-vegetable-soup/

Almond-Honey Power Bar

Almond-Honey Power Bar

Almond-Honey Power Bar

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Category: Snacks

Almond-Honey Power Bar

Ingredients

  • 1 cup old-fashioned rolled oats
  • ¼ cup slivered almonds
  • ¼ cup sunflower seeds
  • 1 tablespoon flaxseeds, preferably golden
  • 1 tablespoon sesame seeds
  • 1 cup unsweetened whole-grain puffed cereal
  • ⅓ cup currants
  • ⅓ cup chopped dried apricots
  • ⅓ cup chopped golden raisin
  • s¼ cup creamy almond butter
  • ¼ cup turbinado sugar
  • ¼ cup honey
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon salt

Instructions

  1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.

Notes

Make Ahead Tip: Store in an airtight container at room temperature or in the refrigerator for up to 1 week or freeze for up to 1 month; thaw at room temperature.

Ingredient notes: For this recipe, we like unsweetened puffed multi-grain cereal, such as Kashi's 7 Whole Grain Puffs. Almond butter can be found at natural-foods stores and large supermarkets, near the peanut butter. Turbinado sugar is steam-cleaned raw cane sugar. It's coarse-grained and light brown in color, with a slight molasses flavor. Find it in the natural-foods section of large supermarkets or at natural-foods stores.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Today's recipe was shared from the following website: http://www.eatingwell.com/recipe/253052/almond-honey-power-bar/

http://chiroaddict.com/almond-honey-power-bar/

Sweet and Sour Sauce, No Added Sugar

Sweet and Sour Sauce, No Added Sugar

Sweet & Sour Sauce, No Added Sugar

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Ingredients

  • Ingredients
  • ⅔ Cup Pineapple Juice (About 20oz Can Crushed Pineapple Drained)
  • ½ Cup Ketchup - use low sugar or homemade no sugar ketchup to make this a no sugar meal!
  • ½ Teaspoon Ginger Powder
  • ⅓ Cup Apple Cider Vinegar
  • 1 Tablespoon Corn Starch
  • ½ Teaspoon Onion Powder
  • ¼ Cup Crushed Pineapple
  • (You can also use a 20 oz. can of pineapple and blend it in a blender or food processor and use in place of the pineapple juice and crushed pineapple.)

Instructions

  1. Combine all ingredients except crushed pineapple in small pot. Bring to boil and cook for 1 minute.
  2. Cool mixture completely in fridge. Add crushed pineapple and enjoy!
  3. If you are using a blender/food processor, you can mix all ingredients together and then cook over medium heat until sauce is thickened.
  4. You can serve this sauce alone or use it with cooked chicken, etc. Serve it over brown rice and you have a quick delicious meal!
http://chiroaddict.com/sweet-and-sour-sauce-no-added-sugar/

Crock Pot Madras Lentils

Crock Pot Madras Lentils

This is such a fun recipe discovery! We got a sample of this dish at Costco…it is a yummy substitute for mild chili (you could spice it up) and a fun convenience food the way it is sold at Costco but here’s an easy recipe for a quick, inexpensive and delish go to meal for a busy night!

Crock Pot Madras Lentils

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

Ingredients

  • 1/2 lb dried lentils
  • 1 4 oz can diced green chilis
  • 1 15 oz can small red kidney beans
  • 1 28 oz can crushed tomatoes
  • 1 medium onion, minced
  • 6 cups beef or vegetable broth
  • 1 TBSP chili powder
  • 1 TBSP cumin
  • 1/2 cup heavy cream
  • Salt and pepper to taste

Instructions

  1. Combine all ingredients EXCEPT HEAVY CREAM in slow cooker and stir to combine.
  2. Cover and cook on LOW 4 to 5 hours.
  3. Stir in heavy cream.
  4. Using an immersion blender (or a blender or food processor in batches), puree until to desired thickness.
  5. Salt and pepper to taste.
  6. Serve alone or over rice, and top with cheese and/or sour cream.
  7. Recipe is shared from the following website: http://funnyisfamily.com/2017/02/crock-pot-madras-lentils.html
http://chiroaddict.com/crock-pot-madras-lentils/

Honey Carrot Cake

Honey Carrot Cake

Honey Carrot Cake

Prep Time: 30 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 20 minutes

Category: Desserts

Yield: 13 x 7 Cake

Honey Carrot Cake

This recipe is moist and delicious! Best of all...no refined sugar!

Ingredients

  • 3 cups all-purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1 1/2 cups honey
  • 3/4 cup buttermilk
  • 3 eggs
  • 1/2 cup vegetable oil
  • 2 teaspoons vanilla extract
  • 2 cups finely grated carrot
  • 1 (8 ounce) can crushed pineapple, drained 1 cup chopped walnuts
  • 2 (8 ounce) packages cream cheese, softened
  • 1/3 cup honey
  • 1 teaspoon vanilla extract

Instructions

  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish.
  2. In a medium bowl, stir together the flour, baking soda, salt, cinnamon, nutmeg, and ginger. In a large bowl, stir together the honey, buttermilk, eggs, oil and 2 teaspoons of vanilla until well blended. Add the flour mixture to the buttermilk mixture, and stir until all of the dry ingredients are absorbed. Stir in the carrot, pineapple, and walnuts by hand. Pour into the prepared pan.
  3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean. Cool completely before frosting with cream cheese frosting.
  4. To make the frosting, mix together the cream cheese, honey and 1 teaspoon of vanilla until smooth and well blended. Spread over the cooled cake.
  5. Per Serving: 297 calories; 15.2 g fat; 37.5 g carbohydrates; 5 g protein; 44 mg cholesterol; 233 mg sodium.
http://chiroaddict.com/honey-carrot-cake/

Walnut Salad with Bleu Cheese and Balsamic Vinagrette

Walnut Salad with Bleu Cheese and Balsamic Vinagrette

Walnut Salad with Bleu Cheese and Balsamic Vinagrette

Yield: 4

Ingredients

  • 2 cups arugula leaves, washed and trimmed (You can also use spinach or just romaine lettuce)
  • 2 hearts romaine lettuce, coarsely chopped
  • 1 cup walnut halves, lightly toasted
  • 3 tablespoons balsamic vinegar
  • 1/2 cup extra-virgin olive oil, eyeball it
  • 1/2 teaspoon salt
  • 1 teaspoon coarse black pepper
  • 6 ounces, (1 cup) blue cheese crumbles ( Feta cheese can be successfully substituted)

Instructions

  1. Directions
  2. Chill salad plates when you begin preparing your entree.
  3. When your entree is almost ready to serve, combine arugula and romaine leaves and separate onto 4 chilled salad plates. Scatter toasted walnuts evenly among the salads. Pour vinegar into a small bowl and whisk in extra-virgin olive oil in a slow stream to combine dressing. Season dressing with salt and pepper, then stir in blue cheese crumbles. Ladle dressing evenly over top of salad plates and serve.
  4. This recipe has been a family favorite!
  5. We have shared this recipe from the following website: https://www.foodnetwork.com/recipes/rachael-ray/arugula-and-romaine-salad-with-walnuts-and-blue-cheese-vinaigrette-recipe-1941403
http://chiroaddict.com/walnut-salad-bleu-cheese-balsamic-vinagrette/

Here’s a Great Recipe to Warm Us All Up!

Here’s a Great Recipe to Warm Us All Up!

CINNAMON VANILLA RICE PUDDING

CINNAMON VANILLA RICE PUDDING

Ingredients

  • 1/2 to 1 tsp. SweetLeaf® Liquid Stevia Cinnamon Sweet Drops™ or other stevia product
  • 1 cup brown basmati rice
  • 4-1/2 cups 1% milk
  • 1/4 tsp. salt
  • 1 tsp. vanilla extract
  • 1 tsp. cinnamon, ground

Instructions

  1. In a large saucepan, bring rice, milk, and salt to a boil over medium high heat. Reduce heat, cover and simmer for 45 minutes. Turn heat off, keep covered and allow to sit for 10 more minutes. Mix in the rest of the ingredients and stir well. Taste and adjust SweetLeaf® Liquid Stevia Cinnamon Sweet Drops™ if needed. Transfer pudding to 6 ramekins or glasses. Press plastic wrap onto the surface of each pudding to prevent it from forming a skin. Refrigerate at least 1 hour or up to 3 days before serving. Serve with whipped cream and a sprinkle of cinnamon.
  2. Traditional rice pudding is often made with white arborio rice, milk and sugar. In this healthier version, brown basmati rice is used instead and makes this pudding just as creamy, but more nutritious than its traditional counterpart. This recipe is easily adaptable to make dairy free by substituting the dairy milk for unsweetened almond milk or even coconut milk.
http://chiroaddict.com/heres-great-recipe-warm-us/

Today’s Rice Pudding Recipe was shared from the following website: https://sweetleaf.com/stevia-recipes/sugar-free-cinnamon-vanilla-rice-pudding/

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