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Tobey's Recipes for September

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Old 09-03-2001, 06:18 PM   #1
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Default Tobey's Recipes for September

Had some extra time this morning so I made some nice healthy pancakes for myself and DH for breakfast.

They are very yummy, LF, and contain no refined ingredients.

Enjoy
Tobey

Whole Wheat Blueberry Pankcakes

2 Servings

1/2 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon honey
pinch salt
1/4 cup plain nonfat yogurt
1/4 cup skim milk
1/2 teaspoon vanilla
1 egg white
1/2 cup blueberries


Mix together dry ingredients. Add yogurt and milk, blend well. Beat egg whites until frothy, mix in. The batter should be thin enough to pour but not runny. Add a little more milk if necessary. Fold in blueberries

Lightly spray a nonstick skillet with cooking spray and heat over medium. Once hot, ladle the batter onto skillet. Let heat until you see little bubbles rise to the top and the sides start to dry. Flip once and let cook until the middle is done.

Amount Per Serving
Calories 173 Calories from Fat 7
Percent Total Calories From:
Fat 4% Protein 20% Carb. 76%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 1524 mg 64%
Total Carbohydrate 33 g 11%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 9 g

Vitamin A 2% Vitamin C 9% Calcium 0% Iron 7%
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Old 09-09-2001, 05:58 PM   #2
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Default Blueberry Muffins

We have been having these muffins for breakfast this week. There are also great for our friend who has a wheat allergy and normally doesn't get to enjoy baked treats.

Enjoy
Tobey


Wheat Free, Low Fat Blueberry Muffins

12 Servings

1 3/4 cups rolled oats
1/2 cup oat bran
3/4 teaspoon baking soda
1/2 teaspoon cinnamon
3/4 cup unsweetened applesauce
1/2 cup honey
1 teaspoon vanilla
1/2 cup skim milk
3 egg whites, lightly beaten
1 cup blueberries


Preheat oven to 350F. Pulse rolled oats and oat bran in food processor for 10 seconds. In medium bowl, combine oat mixture with baking soda and cinnamon; mix well. Set aside.

In small bowl, combine applesauce, honey, vanilla and milk; pour into oat mixture. Stir until just blended. Gently mix in egg whites. Gently fold blueberries into batter.

Divide mixture evenly into lined muffin tin and bake at 350F for 20-25 minutes, or until toothpick inserted into centre comes out clean. Cool on wire rack for 10 minutes, and remove muffins from pan.

Amount Per Serving
Calories 131 Calories from Fat 10
Percent Total Calories From:
Fat 8% Protein 12% Carb. 80%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 73 mg 3%
Total Carbohydrate 26 g 9%
Dietary Fiber 2 g 6%
Sugars 0 g
Protein 4 g

Vitamin A 1% Vitamin C 3% Calcium 0% Iron 5%
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Old 09-09-2001, 06:13 PM   #3
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Default Hot & Spicy Eggplant

This recipe couldn't be easier. It is good as a side dish or as a main meal when served over rice or couscous.

Enjoy
Tobey


Hot & Spicy Eggplant

2 Servings

2 cloves garlic, minced
1 1/2 teaspoons fresh ginger, minced
1 tablespoon soy sauce
1 teaspoon dark sesame oil
1 teaspoon balsamic vinegar
1 teaspoon rice vinegar
1/2 teaspoon hot chili paste
1 pinch sugar

3 Japanese eggplants, cut crosswise in thirds then quartered lengthwise

In a medium bowl make the sauce from all the ingredients (except eggplant). Steam eggplants until tender (about 4 minutes). Add eggplants to bowl with sauce and toss to coat.

Amount Per Serving
Calories 74 Calories from Fat 23
Percent Total Calories From:
Fat 31% Protein 11% Carb. 58%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 552 mg 23%
Total Carbohydrate 11 g 4%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 2 g

Vitamin A 0% Vitamin C 11% Calcium 0% Iron 6%
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Old 09-09-2001, 06:22 PM   #4
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Default Lentil Burgers

This recipe is one of my mom's concoctions. Even my meat eating hubby likes these burgers.

Enjoy
Tobey


Lentil Burgers

6 Servings

1 cup cooked lentils, (1/3 cup dry)
1/3 cup sunflower seeds
1 small onion, chopped
2 egg whites
1 clove garlic, minced
1 teaspoon soy sauce
2 tablespoons barbecue sauce
3/4 cup dry bread crumbs


Chop sunflower seeds in food processor until medium-fine. Mix in remaining ingredients. Saute burgers on medium heat until brown (about 5 minutes) turn and brown on other side.

Amount Per Serving
Calories 155 Calories from Fat 46
Percent Total Calories From:
Fat 30% Protein 20% Carb. 50%

Nutrient Amount per Serving % Daily Value
Total Fat 5 g 8%
Saturated Fat 1 g 3%
Cholesterol 1 mg 0%
Sodium 289 mg 12%
Total Carbohydrate 19 g 6%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 8 g

Vitamin A 1% Vitamin C 4% Calcium 0% Iron 12%
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Old 09-10-2001, 08:33 PM   #5
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Default

Here is a nice filling salad which I enjoyed for lunch today. It calls for salsa - you can either use bottled or home-made. I like to make my own salsa. So I am including that recipe as well.

Enjoy
Tobey


Salsa & Bean Salad

3 Servings

2 cups canned black beans
2 green bell peppers, thinly sliced
1 small onion, finely chopped
1/2 cup salsa
1/2 teaspoon cumin


Combine beans, pepper, and onion. Mix salsa and cumin. Stir in to bean mixture.

Amount Per Serving
Calories 198 Calories from Fat 8
Percent Total Calories From:
Fat 4% Protein 23% Carb. 73%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 432 mg 18%
Total Carbohydrate 36 g 12%
Dietary Fiber 3 g 12%
Sugars 0 g
Protein 11 g

Vitamin A 11% Vitamin C 86% Calcium 0% Iron 17%




Salsa

8 Servings

4 plum tomatoes, seeded and diced
1/2 cup onions, minced
1 teaspoon jalapenos, minced
2 tablespoons fresh cilantro, chopped
1 tablespoon lime juice
1 teaspoon lemon juice

Combine all ingredients and mix well. Season salsa with salt and pepper.

Amount Per Serving
Calories 13 Calories from Fat 1
Percent Total Calories From:
Fat 9% Protein 12% Carb. 79%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Total Carbohydrate 3 g 1%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 0 g

Vitamin A 4% Vitamin C 12% Calcium 0% Iron 1%
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Old 09-10-2001, 08:41 PM   #6
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Default

I got home late today so I through together this super easy/quick pasta.

Enjoy
Tobey


Asparagus Pasta Toss

6 Servings

2 bunches asparagus, sliced diagonally into 2" pieces
1 pound whole wheat pasta, (corkscrew)
1/4 cup no fat Italian salad dressing
1 whole lemon peel, finely grated
3 tablespoons lemon juice
3/4 teaspoon dried dill weed
pinch salt and pepper


Cook pasta in boiling water until al dente (about 10 minutes). Add asparagus during last 2 minutes. Whisk remaining ingredients. Toss with drained pasta and asparagus.

Amount Per Serving
Calories 289 Calories from Fat 10
Percent Total Calories From:
Fat 3% Protein 16% Carb. 81%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 535 mg 22%
Total Carbohydrate 58 g 19%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 11 g

Vitamin A 1% Vitamin C 9% Calcium 0% Iron 16%
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