Earth Cookie or Muffin
Another treat with something from every food group.
In a large bowl add:
1/2 cup olive oil or 1/2 cup butter (more tasty with butter)
1 cup no sugar added apple sauce
1/2 cup honey
3 large eggs
1 tsp vanilla
4 cups oat flour or whole wheat flour
1/2 cup wheat germ or oat bran
1/2 tsp salt
1 tsp baking powder
1 tsp baking soda
1/2 cup skim, soy, cashew, or almond, milk
1/2 cup shredded no sugar added coconut flakes (optional)
1/2 cup raisins (optional)
1/2 no sugar added peanut butter (optional)
Mix well with beaters
Spray oil on cookie sheet or into muffin pans
For cookies, put large soup spoon fulls on the cookie sheet or put the mixture into the muffin pans
Bake 10 to 15 minutes
Saturday, December 31, 2016
Full Meal Super Energy Bar
Another example of sneaky nutrition
Click on the links for health and nutritional information. You'll be amazed at the nutritional benefits from some of these ingredients.
As with all the smoothies on this site, this food helps establish essential food security.
This bar has something from every food group
You can start with a blender to mix all the ingredients except the seeds if you are using rolled oats.
If you use wheat flour or oat flour you can add everything to a bowl and use a mixer.
Recipe # 1. (2nd recipe below)
Add to a blender or large bowl:
4 large eggs
3 cups rolled oats or oat flour or whole wheat flour
2 cups skim milk or cashew, almond, or soy milk.
1 cup honey
2 cups no sugar added peanut butter (fresh ground is best)
2 cups zucchini (if doing this in a blender, you can add zucchini cut into small pieces, if in a bowl and using a mixer, shred the zucchini)
Blend well. If in a bowl, mix these ingredients well.
If doing the first part in a blender, and it would need to be a large blender, add everything into a bowl then add... If already in a bowl just add the following.
1/2 cup pumpkin seed
1/2 cup sunflower seed
1/2 cup raisins
1 cup chia seed
Optional but makes it taste better:
1 tsp baking powder
1tsp baking soda
If you have problems finding these items, many can be purchased in the bulk section at WinCo (There's coupons in the link too.)
Mix well.
Spray a large cookie sheet with a spray oil
Pour all ingredients into the cookie sheet.
Put in an oven, preheated to 400 degrees.
Bake for 15 to 20 minutes. (Put kitchen knife or fork into bars to make sure it comes out clean and the bars are completely cooked. same for the recipe below. Don't overcook.)
Cut into serving sized. Best served warm.
Now if you were to eat the whole pan (using the 3 cups rolled oats) all by yourself...which is not recommended you would consume:
Recipe # 2.
Add to a blender:
3 cups rolled oats (as above you can also use oat flour or whole wheat flour)
2 cups cashew milk (recommended) you can also use: soy, almond, or skim milk
1 12 FL OZ container, no sugar added, frozen concentrated apple juice
4 large eggs
1/2 cup brazil nuts
2 - 2 1/2 cups chopped zucchini
Blend well. You may need to stop the blender and push some of the items towards the bottom to make sure everything is well blended. Do not do this while the blender is going. Be careful to not run the blender motor for too long and overheat the blender.)
Pour mixture into a large bowl.
Add:
1/2 cup walnuts
1 cup pumpkin (you can use the pumpkin from a can)
2 large cored apples, chopped into small pieces.
1 tbsp. cinnamon
1 tsp baking powder
1 tsp baking soda
Use a beater and mix well.
Take a large cookie sheet as in the video above and spray with a no calorie spray, butter flavored is best.
Pour mixture into the cookie sheet.
Place into an oven preheated to 400 degrees.
Bake for about 30 minutes.
Test to make sure done with a kitchen knife or fork.
Let cool just a bit. Best served warm.
Cut into small pieces. For calorie and nutritional information, divide the information below by the number of evenly cut pieces.
Approximately:
Calories 3150
Fiber 56g
Sugars 290g
Protein 71.6g
Fat 107.6g
Cholesterol 430mg
Sodium 1,801mg
Carbohydrates 518.6g
Click on the links for health and nutritional information. You'll be amazed at the nutritional benefits from some of these ingredients.
As with all the smoothies on this site, this food helps establish essential food security.
This bar has something from every food group
You can start with a blender to mix all the ingredients except the seeds if you are using rolled oats.
If you use wheat flour or oat flour you can add everything to a bowl and use a mixer.
Recipe # 1. (2nd recipe below)
Add to a blender or large bowl:
4 large eggs
3 cups rolled oats or oat flour or whole wheat flour
2 cups skim milk or cashew, almond, or soy milk.
1 cup honey
2 cups no sugar added peanut butter (fresh ground is best)
2 cups zucchini (if doing this in a blender, you can add zucchini cut into small pieces, if in a bowl and using a mixer, shred the zucchini)
Blend well. If in a bowl, mix these ingredients well.
If doing the first part in a blender, and it would need to be a large blender, add everything into a bowl then add... If already in a bowl just add the following.
1/2 cup pumpkin seed
1/2 cup sunflower seed
1/2 cup raisins
1 cup chia seed
Optional but makes it taste better:
1 tsp baking powder
1tsp baking soda
If you have problems finding these items, many can be purchased in the bulk section at WinCo (There's coupons in the link too.)
Mix well.
Spray a large cookie sheet with a spray oil
Pour all ingredients into the cookie sheet.
Put in an oven, preheated to 400 degrees.
Bake for 15 to 20 minutes. (Put kitchen knife or fork into bars to make sure it comes out clean and the bars are completely cooked. same for the recipe below. Don't overcook.)
Cut into serving sized. Best served warm.
Now if you were to eat the whole pan (using the 3 cups rolled oats) all by yourself...which is not recommended you would consume:
Calories: 3517 calories
Fat 180.9g
Cholesterol 755.4g
Sodium 746.6mg
Carbohydrates 636.8g
Fiber 123.9g
Sugars (natural) 334.1g
Protein 154.1g
Recipe # 2.
Add to a blender:
3 cups rolled oats (as above you can also use oat flour or whole wheat flour)
2 cups cashew milk (recommended) you can also use: soy, almond, or skim milk
1 12 FL OZ container, no sugar added, frozen concentrated apple juice
4 large eggs
1/2 cup brazil nuts
2 - 2 1/2 cups chopped zucchini
Blend well. You may need to stop the blender and push some of the items towards the bottom to make sure everything is well blended. Do not do this while the blender is going. Be careful to not run the blender motor for too long and overheat the blender.)
Pour mixture into a large bowl.
Add:
1/2 cup walnuts
1 cup pumpkin (you can use the pumpkin from a can)
2 large cored apples, chopped into small pieces.
1 tbsp. cinnamon
1 tsp baking powder
1 tsp baking soda
Use a beater and mix well.
Take a large cookie sheet as in the video above and spray with a no calorie spray, butter flavored is best.
Pour mixture into the cookie sheet.
Place into an oven preheated to 400 degrees.
Bake for about 30 minutes.
Test to make sure done with a kitchen knife or fork.
Let cool just a bit. Best served warm.
Cut into small pieces. For calorie and nutritional information, divide the information below by the number of evenly cut pieces.
Approximately:
Calories 3150
Fiber 56g
Sugars 290g
Protein 71.6g
Fat 107.6g
Cholesterol 430mg
Sodium 1,801mg
Carbohydrates 518.6g
Saturday, December 24, 2016
Gluten Free, No Sugar Added, Cinnamon Apple Crisp: Delicious and Nutritious
Add to a food processor...or very stout blender:
5 cups rolled oats
2 tablespoons butter
1/4 cup honey
4 large eggs
3 tablespoons corn starch
2 cups skim milk.
Blend well
Spray butter flavored no calorie spray in a casserole dish
Pour enough of the batter in the bottom of the dish so to cover the bottom but not thick.
Add to a large sauce pan:
10 cups thinly sliced apples
2 tablespoon corn starch
2 cups apple juice
2 tablespoons cinnamon
Bring to a hard boil. Push the sliced apples down so to be covered by the liquid and stir.
Bring to a boil again.
Pour the apple mixture in the casserole dish.
Add the remaining dough mixture on top. Will probably not completely cover so you will want to dob it on with a spoon adding it evenly.
Put in an oven preheated to 400 degrees for 20 minutes. Serve warm but when cooled.
5 cups rolled oats
2 tablespoons butter
1/4 cup honey
4 large eggs
3 tablespoons corn starch
2 cups skim milk.
Blend well
Spray butter flavored no calorie spray in a casserole dish
Pour enough of the batter in the bottom of the dish so to cover the bottom but not thick.
Add to a large sauce pan:
10 cups thinly sliced apples
2 tablespoon corn starch
2 cups apple juice
2 tablespoons cinnamon
Bring to a hard boil. Push the sliced apples down so to be covered by the liquid and stir.
Bring to a boil again.
Pour the apple mixture in the casserole dish.
Add the remaining dough mixture on top. Will probably not completely cover so you will want to dob it on with a spoon adding it evenly.
Put in an oven preheated to 400 degrees for 20 minutes. Serve warm but when cooled.
Saturday, December 10, 2016
Pizza: Gluten Free, Low Fat, No Added Sugar, Fruit and/or Vegetable Pizza
Click on links for information on health and nutrition.
Crust:
Add in a blender:
1 tablespoon olive oil
3 large eggs
3 cups rolled oats (if you need it to be gluten free, you will want to make sure the oats are certified gluten free)
3 cups fat free milk (you can also use a milk substitute such as almond milk or soy milk)
Blend well.
Poor into cookie sheets or round pizza pans.
Place into oven preheated to 400 degrees from 12 to 16 minutes.
Remove and allow to cool.
For fruit pizza or combination fruit and vegetable pizza:
Add in a food processor:
1 tablespoon lemon juice
2/3 cup stevia
8 oz non-fat cream cheese
32 oz plain yogurt
Mix well
Pour onto cooked and cooled pizza dough. If you want it thick, as I do, you may want to double this to cover 2 pizza's.
Ready to eat and delicious.
Cut up and add fruit to the top and if you wish you may want to add some cut vegetables such as water chestnuts and chives.
For the more traditional pizza, pour 24 oz pasta sauce (I really like garlic and herb) and smooth across the pizza. One for each pizza. Add cut up vegetables and either a small amount of low fat shredded cheese or Parmesan cheese. Put back in the oven for another 10 minutes.
Ready to eat.
Crust:
Add in a blender:
1 tablespoon olive oil
3 large eggs
3 cups rolled oats (if you need it to be gluten free, you will want to make sure the oats are certified gluten free)
3 cups fat free milk (you can also use a milk substitute such as almond milk or soy milk)
Blend well.
Poor into cookie sheets or round pizza pans.
Place into oven preheated to 400 degrees from 12 to 16 minutes.
Remove and allow to cool.
For fruit pizza or combination fruit and vegetable pizza:
Add in a food processor:
1 tablespoon lemon juice
2/3 cup stevia
8 oz non-fat cream cheese
32 oz plain yogurt
Mix well
Pour onto cooked and cooled pizza dough. If you want it thick, as I do, you may want to double this to cover 2 pizza's.
Ready to eat and delicious.
Cut up and add fruit to the top and if you wish you may want to add some cut vegetables such as water chestnuts and chives.
For the more traditional pizza, pour 24 oz pasta sauce (I really like garlic and herb) and smooth across the pizza. One for each pizza. Add cut up vegetables and either a small amount of low fat shredded cheese or Parmesan cheese. Put back in the oven for another 10 minutes.
Ready to eat.
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