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Recipes Section
Every month we include a few recipes that we have come across that have a minimum amount of ingredients and so are easy to make and healthy and delicious. This month we are also including the calorie count for all the Halloween candy you will be around at the end of this month. Hoping you give it a thought or two to the calorie count before downing 5-10 small pieces of the candy. Happy Halloween!!!Calories: 60, Total Fats: 0.5g, Sat Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 50mg, Carbs: 11g, Dietary Fiber: 1g, Sugars: 6g, Protein: 2g, Iron: 0.5mg
Candy Counts
By Diabetes Forecast
Snickers, fun size 80 calories 4g fat
Snickers, mini 43 calories 1.6g
3 Musketeers, fun size 63 calories 2g
3 Musketeers, mini 21 calories 0.7g
Skittles Original, fun size 60 calories 0.5g
Candy Corn, 1oz 100calories 0g
Milky Way, fun size 80 calories 3g
Milky Way, mini 38 calories 1.6g
Almond Joy, snack size 80 calories 4.5g
Hershey Kisses, 3 pieces 67 calories 4g
Kit Kat, mini 18 calories 2g
Peanut M&M’s, fun size 90 calories 5g
M&M’s, fun size 73 calories 3.3g
York Peppermint Patty, mini 50 calories 1g
Tootsie Roll 23 calories 0g
Charms Blow Pop 60 calories 0g
Jolly Rancher 23 calories 0g
Smarties roll 25 calories 0g
Beef Stew
By Oxygen Mag
1 lb (about 2 large) sweet potatoes, peeled
1 lb (about 4 lrg) carrots
1 medium yellow onion
2 lb top sirloin
3 tbsp reduced-sodium soy sauce
3 tbsp oat bran
11/2 cups low-sodium beef broth
1 ½ cups water
Pinch chopped parsley
1. Preheat oven to 325 degree F.
2. Chop vegetables and meat into large chunks,
3. Combine soy sauce and oat bran in a Dutch oven or large baking pan.
4. Add meat, tossing to coat. Add vegetables, broth and water. Cover and bake for 1 ½ hours, or until vegetables are tender and beef is cooked. Top with chopped parsley, if desired,
Calories: 323, Total Fat: 7g, Sat Fat: 2g, Trans Fat: 0g, Cholesterol: 64mg, Sodium: 519mg, Total Carbs: 27g, Dietary Fiber: 6g, Sugars: 8g, Protein: 37g, Iron: 4mg
Mac and Cheese
By Oxygen Mag
Makes 4 servings
8 oz whole-grain elbow pasta
2 cups low-fat small-curd cottage cheese
½ cup canned pumpkin
¾ cup shredded 2% milk sharp cheddar cheese
½ cup whole wheat breadcrumbs
1. Preheat oven to 325 degrees F.
2. Fill a large pot with water and boil. Add pasta and cook until al dente, about 5 minutes. Drain pasta and pour into 11×7 inch glass pan.
3. Meanwhile, puree cottage cheese and pumpkin. Add this mixture to the cheddar cheese and pasta, then stir to combine. Top with breadcrumbs and bake for 15 minutes or until top is browned and cheese melted.
Calories: 425, Total Fat: 11g, Sat Fat: 4g, Trans Fat: 0g, Cholesterol: 30mg, Sodium: 657mg, Carbs: 53g, Dietary Fiber: 6g, Sugars: 6g, Protein: 31g, Iron: 3mg
Craving-Filling Cookie
Kristin Joy Lavin w/ Oxygen Mag
Makes 16-20 servings
1 large egg
1 ½ cup natural peanut butter
1 ½ scoop vanilla, chocolate or unflavored whey protein powder
1/3 cup Sucanat
½ cup almond meal
1 tsp baking soda
½ tsp vanilla extract
1. Preheat oven to 350 degrees F.
2. In a large bowl, lightly beat egg. Add the remaining ingredients and mix well.
3. Form little balls with a spoon or your hands and place on lightly greased or lined baking sheets.
4. Bake for 12 minutes. Balls will puff up and lightly brown. Cool for a few minutes before eating.
Calories: 100, Total Fats: 6g, Sat Fat: 1g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 90mg, Carbs: 7g, Dietary Fiber: 1g, Sugars: 5g, Protein: 5g, Iron: 0mg
Orange Almond Biscotti Cookies
By Oxygen Mag
2 Cups oat flour (finely ground oatmeal)
1 tsp baking powder
¼ tsp sea salt
4 egg whites
¾ cup sucanat
1 4-oz jar of baby food applesauce
1 tbsp orange extract
½ tbsp almond extract
1. Preheat oven to 350 degrees F.
2. In a large bowl, combine oat flour, baking powder and sea salt. Whisk well.
3. In a smaller bowl, combine egg whites, sucanat, applesauce, orange extract and almond extract. Whisk until combined.
4. Pour wet ingredients into dry ingredients and whisk until incorporated.
5. Spray a large aluminum baking sheet with non-stick spray and pour the thick batter into the center, spreading evenly into the shape of a rectangle (about an inch to 1 ½ inches thick).
6. Bake for 20 minutes.
7. Let cool for 10 to 15 minutes and place on cutting board to slice into cookies. Cut in half, lengthwise down the center. Make 12 cuts on each side for a total of 24 small cookies.
8. Place cookies cut-side-up bake on cookie sheet and bake for 15 minutes more, flip over and continue to bake for 10-15 more minutes.
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