Walnut Crusted Salmon with Pomegranate Sauce

           Looking for a quick satisfying and healthy meal for the week or a meal to impress your family or friends this holiday season? Well, I've got something special for you! My walnut crusted salmon is the perfect winter dish packed with flavor, heart healthy omega-3 fatty acids from the walnuts and salmon and antioxidants from the pomegranate sauce. I have to say this dish is one of my favorite creations so far. It took very little time to prepare and is the perfect combination of sweet and savory.
           My inspiration for this recipe was a favorite Persian dish of mine, fesenjan, which traditionally combines sweet and tart pomegranate paste and ground walnuts to make a thick stew. I also had something similar at my favorite restaurant in my hometown called Sorentos (a fusion Italian and Persian restaurant).
          To make this dish I first made a pomegranate reduction sauce (a fancy word for boiled down liquid) which was super easy and only required one ingredient, pomegranate juice. Then for the fish I mixed together honey mustard and honey to use as the glue for the crushed walnuts with which I coated the top of the salmon. Then I baked the salmon in the oven for 10-15 minutes and served it over cooked quinoa and sauteed spinach. Yum, and all done in 30 minutes!
          This dish definitely looks and tastes restaurant worthy, but is easy enough for any home cook to make!

Walnut Crusted Salmon with Pomegranate Sauce
Servings: 4

Ingredients

• 2 cups of pomegranate juice
• 4-4 ounce salmon filets
• 2 tablespoons of honey mustard
• 1 tablespoon of honey
• 1/2 cup walnuts, ground

Directions

1. To make sauce. Heat pomegranate juice in a small sauce pan over medium heat for about 30 minutes or until reduced by half. Let cool.
2. Preheat oven to 400 degrees.
3. In a small bowl, mix together honey and honey mustard.
4. Spray baking sheet with cooking spray. Spread salmon filets with honey mustard sauce.
Then flip filets over and press lightly into processed walnuts. Then place filets on greased
baking sheet and bake for 10-15 minutes or until salmon is opaque and flakes.
5. Serve salmon over cooked quinoa and sautéed spinach. Spoon pomegranate sauce over salmon.

Thanksgiving Leftovers: Turkey Hash

The one thing I love after Thanksgiving is leftovers! I also hate letting food go to waste so I make sure to use up every last bite of food left in the fridge. This year I had plenty of turkey, squash and brussel sprouts left over so I decided to turn them into my version of hash for lunch! It's an all in one meal perfect for a quick lunch or dinner.

Turkey Hash with Squash and Brussel Sprouts
Servings: 3

Ingredients

• 1 tablespoon olive oil
• 3 cups of squash (I used buttercup squash but butternut or even sweet potatoes would work)
• 1 cup chicken broth, low sodium
• 2 cups of turkey, shredded
• 2 cups of brussel sprouts, shredded
• salt/pepper to taste

Directions:

1. Add olive oil to a large saute pan on medium high heat. Then add in squash and season with salt and pepper. Cook for 10-15 minutes or until tender adding chicken broth to pan as needed to prevent the squash from sticking to the pan.

2. Then add in brussel sprouts and turkey and cook for another 3 minutes. 

3. Season with additional salt/pepper as needed.

I was all out of cranberry sauce, but I think it would be the perfect way to top off this dish. Enjoy!

Corn and Pea Fritters with Cilantro Lime Dipping Sauce

I am always looking for time saving solutions in the kitchen. Libby’s is coming out with new Vegetable Pouches that are shelf stable, stored in environmentally friendly packaging and are microwavable. Because Libby’s pouches can be stored at room temperature they take only a minute to microwave, easy for a quick side dish or addition to appetizer, salad or soup!

  Libby’s was nice enough to send me some free samples to test and make a recipe with. For my recipe I used their Sweet Corn and Sweet Pea pouches to make a Corn and Pea Fritter. The recipe takes all of 3 minutes to prepare and 5 minutes to cook. While the recipe was cooking I put together a cilantro lime dipping sauce made with Greek yogurt and avocado. This recipe is both sweet and spicy and made for a quick appetizer to keep everyone satisfied until the main course was ready!  These fritters are also made healthier by cooking them in a lightly greased pan versus frying them.  

Corn and Pea Fritters        

Servings: 4 (2 fritters per serving)

Ingredients:

• 1 pouch Libby’s Sweet Corn, drained and washed
• ½ pouch Libby’s Sweet Peas, drained and washed
• 2 tablespoons onion, minced
• ¼ cup all-purpose flour
• ¼ cup parmesan cheese
• 1 egg
• ¼ teaspoon salt
• ½ teaspoon black pepper
• vegetable oil spray

Directions:

1. Add all ingredients into a large bowl. Mix to combine.

2. Lightly coat sauté pan turned on medium heat with vegetable oil. Spoon ¼ cup of mixture on pan, press to flatten. Cook each fritter for 2-3 minutes on each side or until golden brown.

 

Cilantro Lime Dip

Ingredients

• 5.3 ounce container of 0% plain Greek yogurt
• ½ avocado
• juice of ½ lime
• 1 jalapeno, minced
• ¼ cup cilantro leaves

Directions

1. Add all ingredients to a food processor.

2. Process until smooth.

“I received free samples of Libby’s new Vegetable Pouches mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s and am eligible to win prizes associated with the contest. I was not compensated for my time.”

An InLinkz Link-up

Homemade Granola

          I love adding granola to my morning yogurt and favorite baked goods.  But unfortunately, store bought granola is full of added fats and sugars and can be quite costly. So, I decided to start making my own granola, cutting back on the added fat and sugar and of course cost! It is also super easy to make and of course delicious. I have had a lot of people ask me for the recipe, so I thought it was about time to post it!

Homemade Granola
Ingredients

• 3 cups old fashioned oats
• 3 tablespoons brown sugar
• 2 teaspoons of cinnamon
• 1/2 teaspoon salt
• 1/3 cup honey or maple syrup
• 1/4 cup canola or vegetable oil
• 1 teaspoon vanilla
• dried fruit (optional)
• nuts/seeds (optional)

Directions:
1. Preheat oven to 300 degrees.
2. In a large bowl combine oats, brown sugar, cinnamon and salt.
3. In a small bowl combine honey, vegetable oil and vanilla.
4. Add wet ingredients to dry ingredients and stir.
5. Spread mixture onto large cookie sheet (preferably one with sides)
6. Place in oven and bake for 15 minutes.
7. Stir mixture then bake for another 5-10 minutes, until oats are golden brown.
8. Remove granola from oven and let cool on pan to allow granola to harden and create clusters.
9. Once harden remove from pan and mix in dried fruit, nuts and seeds if using.
10. Store in air tight container.

Here are some other fun ways to enjoy granola..
- Enjoy it with low fat milk (remember a serving is only a 1/2 cup!)
- Add it to trail mix, oatmeal, yogurt or your favorite baked good
- Top roasted apples or seasonal fruit with granola for a quick fruit crisp

Lamb Meatballs with Eggplant Tomato Sauce

           This month's Recipe Redux theme is "Spooky Spices".  You know those spices you purchased for a recipe you made once and now they are just hanging out in the back of your pantry because you don't know what to do with them! After taking a peak through the back of my spice rack I came across coriander. I was not quite sure what I had used it for or what I should use it in so I did some research...

           Coriander, also known as cilantro, comes from the fruit of the coriander/cilantro plant. These small seeds are packed full of fiber and minerals; calcium, iron, selenium, magnesium and manganese. Ground coriander spice is most commonly used in Indian and Middle Eastern cuisine and gives dishes a nice roasted nutty flavor.  Having a husband who is Persian I am assuming I used it once in an attempt to recreate one of his family's favorite dishes. Hope it was good!!

      I decided on a Middle Eastern inspired dish adding the coriander to the lamb meat and pairing it with an eggplant tomato sauce. Lamb meat is commonly used in Persian cuisine and if  grass fed, has a high content of heart healthy fats like omega-3, polyunsaturated and monounsaturated fatty acids, as well as Zinc and B vitamins.  Eggplant and tomatoes are also commonly used vegetables in Persian cuisine and add a nice acidity and a fresh taste to the dish.

   If you have some coriander in your pantry...don't fear, get cooking!

Lamb Meatballs with Eggplant Tomato Sauce

Ingredients

      Sauce

• 1/3 cup onion,diced
• 4 garlic cloves
• 2 tablespoons olive oil
• 1 eggplant,cubed
• 1 zucchini, cubed
• 1 pinch crushed red pepper
• 1 cup low sodium chicken broth
• 2 cups low sodium tomato sauce

     Meatballs

• 1 pound grass fed lean ground lamb
• 1/4 cup oats, processed
• 1 egg
• 2 tablespoon plain 0% Greek yogurt
• 1/4 cup onion, finely minced
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 teaspoon cumin
• 1/2 teaspoon cinnamon
• 1/2 teaspoon coriander

Directions
1. Preheat oven to 450 degrees.
2.In large sauce pan saute onion and garlic over medium heat for about 3 minutes or until onions translucent. Add in cubed zucchini, eggplant and saute for 5-7 minutes. Add in tomato sauce, chicken broth and crushed red pepper. Bring to a boil, reduce heat and simmer for 30 minutes to allow the sauce to reduce.
3. Whisk eggs, oats, Greek yogurt until combined. Add in onion, and spices then crumble in lamb and combine.
4. Make small meatballs (about the size of a Ping-Pong ball)out of lamb mixture and place on greased baking sheet. Then bake in preheated oven for 10 minutes.
5. Once meatballs are cooked, add to sauce and continue cooking for 20-30 minutes.
6. Serve meatballs and sauce over brown rice.

An InLinkz Link-up

Applesauce Spice Cupcakes

            Hello fall and fall birthdays!  This past weekend we celebrated my mom's birthday as well as my husband's mom, aunt and brother's birthdays. We are so lucky to have family close by, and to be able to celebrate together. For dessert I came up with a fall-inspired birthday cupcake, with my own healthy twist of course!
            My inspiration for the dessert was apples. There is nothing like the taste of a juicy crisp apple at this time of year. My mouth is watering already! Apples not only help keep the doctor away, but are full of fiber, vitamins and minerals. One of my favorite ways to enjoy apples is in applesauce. Applesauce also makes a great fat substitute in baking. By replacing some of the fat with applesauce not only do you cut down the calories but add moisture to your baked good.

Below is my homemade applesauce recipe ....

APPLESAUCE

Ingredients

• 6 apples
• 2 cups of cider, or water
• 1 tsp cinnamon

Directions

1. Wash apples then cut apples into quarters (you do not need to peel or core apples).

2. Add cut apples and liquid into a large pot. Boil apples on medium high for 15 minutes or until soft.

3. Once apples are completely cooked let cool.

4. Add apple mixture to a colander and mash apples to remove skins and apple cores.

5. Add cinnamon to applesauce and stir to combine.

         I decided to use my homemade applesauce to make applesauce spice cupcakes. If you don't have the time or apples to make applesauce, store bought no sugar added applesauce works just as well!

Applesauce Spice Cupcakes

 with Maple Cinnamon Frosting

Makes: 12 cupcakes

Cupcake Ingredients

• 1/2 cup brown sugar
• 1/3 cup butter, softened
• 1 egg
• 1/4 cup maple syrup
• 1 cup applesauce, no sugar added or homemade applesauce (see above)
• 1 1/4 cup all-purpose flour
• 1 tsp cinnamon
• 1 tsp baking soda
• 1/4 tsp salt

Frosting Ingredients

• 2 ounces unsalted butter
• 2 ounces low fat cream cheese
• 1 cups powdered sugar
• 1/2 tsp vanilla extract
• 2 tsp maple syrup
• 1/2 tsp cinnamon

Directions
1. Pre-heat oven to 350 degrees.
2. In a standing mixer cream brown sugar and butter until combined.
3. Add in egg, maple syrup, applesauce and mix until combined.
4. Fold in flour, cinnamon, baking powder, salt.
5. Distribute mixture evenly into a 12 cup muffin tin.
6. Bake for 20 minutes, or until an inserted toothpick comes out clean.
7. While the cupcakes are baking put together the frosting. In a large bowel beat butter and cream cheese together until creamy. Then slowly add in powdered sugar. Once combined mix in cinnamon and maple syrup.
9. Once cupcakes completely cool, spread on frosting with a knife.

Suggestion: These cupcakes are also great as muffins (minus the frosting)!

Farm to Table: Black Bean Butternut Squash Chili

          Last week I attended a Farm to Table event at Green Meadow Farm in Hamilton, Mass., put together by the Northeast Mass Dietetics Association for dietitians in the area. During the event we got to enjoy local foods prepared by the farm's own chef and listen to a fellow dietitian and local food enthusiast, Nicole Cormier, talk about ways to incorporate sustainable eating into our practice as dietitians. I have always had an interest in eating locally because of the benefit to our environment, as well as the improved nutrient quality and taste of our food. What I didn't realize was how much of an impact it can have on improving lifestyle habits and health.

Here are some simple ways you can enjoy locally grown foods...

- Shop at a local farmers market
-Take part in a local CSA (Community Supported Agriculture)
-Visit a local farm and pick your own fruits and vegetables
- Start your own vegetable or herb garden
-Plan a meal knowing where all your foods come from


            My recipe for Black Bean Butternut Squash Chili is perfect for this post because all of the produce can be found at a farmers market this time of year! I made it for my husband and brother in law, and they loved it! I'd call that a success!

Black Bean Butternut Squash Chili

Time: 1 hours 30 minutes
Servings: 4

Ingredients 2 Tbsp Olive Oil 1 small Butternut Squash ( ~1.5 pounds), peeled and chopped 1 medium Onion, diced 3 Garlic Cloves, minced 1 Red Pepper, diced 1 Green Pepper, diced 2 (14.5 oz) cans low sodium Black Beans 16 ounces low sodium diced tomatoes , diced 2-3 cups low sodium Vegetable Broth 1 Tbsp Chili Powder ½ tsp Cinnamon 1/3 tsp Allspice 1 tsp Cumin 3 cups raw kale Salt/pepper to taste Directions 1. In a large pot sauté all vegetables (onions, garlic, peppers, butternut squash) in 2 tablespoons of olive oil over medium high heat for 5 minutes or until the onions are translucent. Make sure to stir vegetables each minute for even cooking. 2. Once onions translucent turn down heat to medium low. 3. Add remaining spices, diced tomatoes, and vegetable broth, cover and cook for 1 hour. 4. Once the butternut squash is tender add in the kale and cook for about 2-3 minutes until all the kale is wilted. 5. Once the chili is complete top with your favorite ingredients (cheese, Greek yogurt, avocado, cilantro, hot sauce etc.)

Homemade Granola Bars

     Granola bars are one of my favorite on the go snacks. Not only are they tasty but easy to transport and enjoy on the go. As we all know, granola bars can be high in calories, but one benefit of granola bars is that they are perfectly portioned to prevent over indulgence. For my next recipe creation, I made my own granola bars using a few simple ingredients found in my pantry (and I bet yours too!).

     Too cut back on the calories and added sugars, I used just enough honey for a touch of sweetness and to help bind the oats. One of these granola bars contains only 165 calories, which is the perfect amount for a snack! For an even lower calorie version you can replace half of the oats with special K or another low sugar cereal  (i.e cheerios, corn flakes, bran cereal, rice crispies etc.)

Trail Mix Granola Bars

servings: 10
time: 30 minutes

Ingredients

• 1 1/2 cups of old fashioned oats (can replace 3/4 cup of oats with other low sugar cereal)
• 1/2 tsp ground cinnamon
• 1 tsp vanilla
• 1/4 cup almonds
• 1/4 cup craisins
• 1/4 cup dark chocolate chips (optional)
• 3 Tbsp honey (can substitute with maple syrup or agave nectar)
• 1/4 cup natural peanut butter (can substitute with almond butter)

Directions

1. Toast oats on a baking sheet in a 350 degree oven for 15 minutes, until oats are golden brown.

2. In a medium size bowl mix oats, cinnamon, almonds, and craisins together.

3. In a small sauce pan heat up peanut butter, honey, and vanilla stir until combined and smooth.

4. Pour peanut sauce over oat mixture and mix until combined.

5. Line a 8x8 baking dish with parchment paper, so the granola bars are easy to remove.

6. Place granola mixture into lined baking dish and press down firmly with hands or spatula until mixture is evenly spread out.

7. Place baking dish in freezer for 15-20 minutes to allow bars to harden, then remove and cut into 10 peices.

9. Place bars in air tight container and enjoy within the week. 

(To extend shelf life, place container in freezer. Take out 10-20 minutes before eating to thaw. )

 

Strawberry Banana Mini Muffins

            This strawberry banana mini muffin recipe was inspired by my mission to clean out our fridge and pantry before moving this past month. One of my biggest pet peeves is throwing away food, so I tend to make a lot of meals and recipes using left over odds and ends. For this recipe not only was I able to use up the remaining frozen bananas and strawberries but I was able to finish up our remaining flour and yogurt.  The yogurt was a fun healthy twist to help cut down on the fat, bump up the protein and help keep the muffins moist. These muffins were of course delicious and nutritious, so needless to say, there were none left by the time we moved out! Enjoy :)


Strawberry Banana Mini Muffins

Makes: 24 mini muffins

Servings: 12 (2 muffins)
Time: 30 minutes

Ingredients:

·         1 cup whole-wheat flour

·         1 cup all-purpose flour

·         1 teaspoon baking powder

·         1 teaspoon baking soda

·         ¼ teaspoon salt

·         ½ teaspoon cinnamon

·         4 large ripe bananas (~ 2 cups mashed)

·         ½ cup packed light brown sugar

·         ¼ cup vegetable oil

·         1 large egg

·         ½ cup fat-free plain Greek yogurt

·         2 teaspoon pure vanilla extract

·         1 ¼ cup chopped strawberries

Directions

1.       Pre-heat the oven to 350 degrees.

2.       Line a mini muffin pan with paper liners or lightly grease with oil spray.

3.       In a medium bowl, whisk together flours, baking powder, baking soda, salt and cinnamon. Set aside.

4.       Peel the bananas and mash with a fork. Place the mashed bananas in a large bowel. Add the brown sugar, oil, egg, Greek yogurt, and vanilla extract. Stir until combined.

5.       Slowly stir dry ingredients into wet ingredients. Mix until just combined. Gently fold in the chopped strawberries.

6.       Fill muffin liners ¾ full. Bake for 15 minutes or until a toothpick inserted into the center comes out clean.

7.       Transfer muffins to wire rack to cool. Store, covered, at room temperature or in the refrigerator.

Nutrition Information (per 2 muffins): 190 Calories, 5 grams Fat, 0 mg cholesterol, 67 mg sodium, 34 g carbohydrate, 3 grams fiber, 4 grams protein

Cool Summer Recipes

Summer is finally here! I don't know about you, but the last thing I want to do when it's over 80 degrees out is turn on my oven or eat anything hot. Here are a couple of my favorite healthy and easy to cook summer recipes that will keep you cool and feeling satisfied during these hot summer months! My other favorite part about these recipes is that they are great make ahead dishes.

Black Bean Cilantro Lime Quinoa

Servings: 4

Ingredients

• 1 cup uncooked quinoa
• 2 cups reduced sodium vegetable broth (or water)
• 1 cup black beans
• 1 cup cherry tomatoes, quartered
• 1/2 red or orange bell pepper
• 1/2 cup cucumber, diced
• 1 jalapeno, finely diced
• 1/4 cup chopped cilantro
• 4 tablespoons olive oil
• juice of 1 lime
• 1/2 tsp lime zest
• salt/pepper to taste

Directions
1. Over medium heat in a medium sauce pan cook 1 cup quinoa in 2 cups water or broth, bring to a boil, cover and simmer on low heat for ~ 15 minutes or until no liquid is left. Then let cool.
2. Once quinoa is cooled add in diced tomatoes, pepper, cucumber, jalapeno, cilantro and mix together.
3. Then add in remaining ingredients (olive oil, lime juice, lime zest, salt and pepper) and stir to combine.

Nutrition Information per serving: 405 calories, 16 g fat, 0 g saturated fat, 0 mg cholesterol, 50 g carbohydrates, 13 g protein, 300 mg sodium, 12  g fiber


Cool Avocado Cream Soup

Servings: 6

Ingredients

• 3 Avocados, peeled, pitted
• 1 small onion, chopped
• 28 ounces (3.5 cups) of low sodium chicken or vegetable broth
•  1 lemon, juiced
• 1 cup evaporated milk
• salt and pepper to taste
• toppings: cilantro, plain Greek yogurt

1. Put the avocado flesh in a food processor with the onion and half of the lemon juice. Process until smoothly pureed, stopping a few times as necessary to scrape down the bowl, about 2 minutes. Stir in 2 cups of the chicken broth and the cream until thoroughly blended. Season with salt, pepper to taste and more of the lemon juice. Cover; chill in the refrigerator at least 2 hours.
2. Taste the chilled soup; adjust the seasonings if necessary with a little more salt, pepper and lemon juice. If you prefer it thinner, stir in some of the remaining chilled chicken broth. Serve in chilled bowls, garnished with cilantro and greek yogurt.

Nutrition information per serving(not including toppings): 200 calories, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 12 g carbohydrates, 4 g protein, 300 mg sodium, 7 g fiber

Simple Recipes for Over-Ripe Bananas

       Bananas are the one fruit you will always find in my kitchen! Not only do I find them delicious but they are also packed full of nutrients.  One banana contains about 90 calories and is a good source of potassium, B-vitamins and anti-oxidants.

        Over-ripe bananas have a higher simple sugar and anti-oxidant content then un-ripe bananas making them a quick source of energy, perfect for a pre- or post work out snack. So the next time you have a bunch of over-ripe bananas, don't throw them out!! 

Not ready to eat the bananas? Freeze them for later!  First peel the bananas and place in a freezer safe zip lock bag, then store in the freezer for up to 2 months.

      Frozen bananas are also very versatile and can be included into smoothies, baked goods and even made into ice cream!  Here are a few of my favorite recipes...

Banana Smoothie

Servings: 2

Ingredients

• 1 frozen or fresh banana
• 1 cup frozen fruit (e.g pineapple, berries, mango etc)
• 6 oz plain or vanilla greek yogurt
• 4 oz juice or milk
• 1 cup fresh spinach (optional, but encouraged- you won't taste it, I promise!)

Directions
Add all ingredients into a blender and blend until smooth.

Nutrition Information(per serving): 165 Calories, 32 g carb, 6 g protein, 0g fat


Oatmeal Banana Chocolate Chip Cookies
(makes 16 cookies)

Ingredients

• 2  bananas (fresh or de-thawed frozen)
• 1 cup old-fashioned oats
• 1/4 cup dark chocolate chips
• 1/4 cup crushed pecans (optional)
• 1/2 teaspoon cinnamon

Directions
1. Pre-heat oven to 350 degrees
2. Mash bananas then stir in oats.
3. Add in remaining ingredient and stir to combine.

4. Line cookie sheet with parchment paper. Drop tablespoon size scoops of the mixture on the parchment paper.
5. Bake cookies in oven for 15 minutes.

Nutrition Information (per cookie): 150 Calories, 8 g carb, 2 g protein, 5 g fat


Peanut Butter Chocolate Chip Banana Ice Cream

Servings: 1

Ingredients

• 1 frozen banana
• 1 tablespoon peanut butter
• 2 tablespoons chocolate chips

Directions
1. Cut frozen banana up into 6-8 smaller pieces and place in food processor. Process banana until smooth and creamy. Add in peanut butter and process until combined.

2. Remove ice cream from food processor and place in a bowl and then stir in chocolate chips.

Nutrition Information: 200 Calories, 18 g carb, 9g fat

Carrot Pineapple Coconut Muffins

This recipe was inspired by my love for carrot cake! I wanted to make this treat healthy and satisfying enough that it could be enjoyed for breakfast or dessert. For a fun seasonal twist,  I added pineapple and coconut to the muffin mix . To cut down on the calories, I used applesauce in place of some of the fat and cut back on the added sugar.

Baking this weekend also gave me the chance to play around with the new fancy camera I got for my birthday!  I think the pictures came out pretty well for my first try :)


Carrot Pineapple Coconut Muffins

Ingredients

•    1 1/2 cup all-purpose flour
• 1/2 cup whole-wheat flour
•  1 teaspoons baking powder
•  ½ teaspoon baking soda
• 1/4 teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1/2 cup applesauce
• ¼ cup milk, fat-free (can substitute with coconut or almond milk)
• 1/2 cup packed brown sugar
• 1/4 cup vegetable oil
• 1 egg (or 2 egg whites)
• 2 teaspoons vanilla extract
• 2 cups carrot, grated (about 4 medium carrots)
•  ½ cup sweetened flaked coconut
•  1 cup fresh pineapple, cut into ¼-inch dice or “tidbit” size -or- use canned pineapple tidbits, drained -or- 1 cup frozen pineapple tidbits

Instructions

1. Preheat oven to 375 degrees Fahrenheit. Grease or place cupcake wrappers in a standard-size, 12-cup muffin pan.

2. In a large bowl, whisk together the flours, baking powder, baking soda, salt, cinnamon, and ginger.

3. In a medium bowl, whisk together applesauce, milk, brown sugar, vegetable oil, egg, and vanilla extract.

4. Pour the wet ingredients over the dry and whisk just until all ingredients are incorporated. Gently stir in the carrots, coconut, and pineapple.

5. Divide the mixture between the muffin cups. Cups should be filled to the top.

6. Bake for 20 – 25 minutes or until muffin tops spring back when poked and a toothpick inserted into the center comes out clean.

7. Allow to cool for 5 – 10 minutes before removing from the muffin tin. Serve plain for breakfast or with pineapple cream cheese glaze for dessert (recipe below).

8. Store in an airtight container at room temperature for 2 – 3 days, or freeze.

Nutrition Information (per muffin): 192 calories, 30 grams carb, 6 grams fat, 3 grams protein


To make these muffins into a sweet treat, top with my pineapple cream cheese glaze!

Pineapple Cream Cheese Glaze
(makes enough to frost 12 muffins)

Ingredients
-1/2 cup,1/3 less fat cream cheese (softened)
-1/2 cup powdered sugar
-1 teaspoon vanilla extract
-3 tablespoons pineapple juice

Instructions: Whisk together cream cheese and powdered sugar. Then whisk in vanilla and pineapple juice.

 Nutrition Information (per frosted muffin): 229 calories, 35 grams carb, 7 grams fat, 4 grams protein

Top 10 Snacks for Under 200 Calories!

Snacking can be included into a healthy diet and even weight loss plan. Choosing the right foods to snack on can help keep you satiated and prevent you from over eating at meal time. Snacks are also a great opportunity to get in foods that might be missing from your meals like fruits, vegetables or dairy. The secret to the perfect snack is protein and fiber! These two nutrients work together to help keep you feeling full longer.

TOP 10 Snacks for Under 200 Calories!

1) Hummus and Raw Veggies 
- 1/4 cup hummus, 1 cup cut raw veggies
(175 Calories, 14g carb, 4g protein, 11g fat, 7g fiber)

2)  Greek Yogurt with Low Fat Granola
 - 6oz of your favorite greek yogurt + 1 tbsp of low fat granola
(160 Calories, 25g carb, 15g protein, 2 grams fat, 3g fiber )






3) Part Skim Mozzarella Cheese Stick and a Piece Fruit 
- 1 cheese stick and small fruit
( 140 Calories, 16g carb, 8g protein, 6g fat, 3g fiber )

4) Almonds and Dry Fruit 
- 1/2 oz (~12 nuts) and 1/4 cup dry fruit
( 142 Calories, 17g carb, 3g protein, 7g fat, 3g fiber )

5) Peanut Butter and Whole Wheat Crackers 
- 1 tbsp peanut butter + 5 crackers
(180 Calories, 19g carb, 7g protein, 10g fat, 5g fiber)

6) Popcorn 
 - 3 cup serving of plain popcorn
( 90 Calories, 18g carb, 3g protein, 1g, 4g fiber)







7) High Protein/Fiber Granola Bar (e.g. Kashi, Luna Bar, Cliff Bar) 
 - 1 bar
( 120-180 Calories, 24g carb, 5-9g protein, 2-7g  fat, 4-6g  fiber)



8) Cereal and Milk
 - 3/4 cup low sugar/high fiber cereal( choose cereal with >5 grams fiber, <6 grams sugar) + 1/2 cup non-fat or 1% milk
( ~170 Calories, 32g carb, 7g protein, 2g fat, 5g fiber)

9) Cottage Cheese and Fruit
 - 1/2 cup low fat cottage cheese and 1/2 cup cut up fruit/berries
(140 Calories, 17g carb, 14g protein, 1g fat, 3g fiber)





10) Rice Cake with Peanut Butter and Banana
 - 1 rice cake, 1 tbsp peanut butter, 1/3 banana
(175 Calories, 17g carb, 5g protein, 8g fat,  4g fiber)








Many of these snacks are easy to pack for when you are on the run, at work, or at school!