Getting Healthy from the Inside Out

Archive for the ‘Less than 200 Calories’ Category

Zucchini Carrot Slaw

Back at the beginning of summer I was trying to decide which “eating discipline” I wanted to try… Or try again as in this case! My curiosity was between Paleo and Vegan (again) though, this time, specifically Raw… or as much as possible…

I’ve seriously been thinking about Vegan… again! But before taking the plunge, I figured I would play with new recipes! And the good part is that, for the most part, I can have it on the side as I continue trying Paleo!

This recipe does fall under both! And made up… kind of a couple recipes mashed together.

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INGREDIENTS:

1 Carrot
1/2 Zucchini
1 1/2 Tbsp guacamole (or avocado)
1 Tbsp Veganaise
Lemon Juice
Flax Seeds

DIRECTIONS:

Using a potato peeler or julienne peeler, shave the carrot and zucchini into about 4 inch strips long and 1/4″ wide. Kinda like fettuchini! Place in large bowl and set aside.

In a small bowl, combine the guacamole, Veganaise, and lemon juice. Stir until well combined.

Pour over zucchini/carrot and stir until evenly coated. Sprinkle with flax seeds.

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I usually have guacamole in the house which is why I used that instead of a slice of avocado… either, I’m certain, would work fine!

I recently tried Veganaise instead of Mayonnaise as I saw a show that was doing a blind taste test and it was liked the most of 5 different brands of mayo type dressings. I’m certain regular mayo, or even Greek Yogurt would work equally as well.

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Watermelon cucumber salad

I always forget about this salad but it’s a regular at my father in laws house in the summer time. It’s PERFECT for the hot weather- super easy to throw together and absolutely refreshing!

The ingredients might be odd- I know the first time I had it, my first reaction was “HOW can that possibly be good?!” and then “that’s it?!”… The flavors work perfectly well together and it’s SO easy to prepare!

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INGREDIENTS:

Watermelon
Cucumber
Feta Cheese
Fresh cracked Pepper

Dice watermelon and cucumber, combine in bowl. Crumble feta cheese, top with fresh ground pepper and mix together.

Like I said: SUPER easy to make! And the ratio of the ingredients can easily be adjusted to personal tastes!

Chocolate protein Pudding

Mmmmmmm… Chocolate! I tend to play a lot with my protein powder… Looking for new and delicious ways to use it! And if it tastes richer than it actually is- all the better!

I don’t know why I didn’t come up with this sooner- maybe because it is a simple recipe- a stupid simple recipe!!!

Simple is nice!

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SERVES 2

INGREDIENTS

1/2 Cup Vanilla Protein Powder
1/4 Cup Cocoa
5-6 packs Stevia
1/4 Cup + 1 Tbsp Milk of choice (flax milk used)
1/2 Tbsp Gelatin
Cinnamon

INSTRUCTIONS

Combine all ingredients. Mix well. Eat!

…like I said… Simple!

The first couple times I made this, I didn’t use the gelatin- I thought adding it would help set it, but if I was making it and eating it right away (instead of refrigerating it for a couple hours like tonight) I would omit it.

NUTRITIONAL INFORMATION per serving

Calories 144.5
Fat 2 g
Carbs 9 g
Fiber 3.5 g
Sugar 2 g
Protein 27 g

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The flower used as garnish is a nasturtium bloom… Yes, they are edible! Great on salads, they add a peppery taste!

Gingerbread Chia Protein Pudding

Have you ever had a thought that seemed like a good idea at the time? That was me this morning as I was putting together this dessert. Both husband and I have been unusually hungry after dinner, so I’ve often been making Greek yogurt and berries of various configurations- tonight I wanted something different!

So my good idea turned bad?

I find dates a little frustrating to process. They start getting chopped up and fly and stick to the outside of the bowl. I had the brilliant idea of adding water to the dates to start processing as the original recipe I based mine on called for water. As it turns out, I didn’t even need the water!

So I flip the switch and magically find myself in the middle of Ol’ Faithful-a geyser of partially chopped date water reached impressive heights and I probably should have checked the ceiling. It’s spraying out of the food chute like a fountain and the force of the blades is forcing the water up and out from the seal of the lid like a waterfall! The counter’s covered, the cupboard doors, the floor… myself! After a retarded length of time, I figured I should turn the processor off as it didn’t get better, but continue to spray water everywhere. I drained as much water as I could, mopped up the counter, and continued with MY recipe!

So, don’t worry- water’s not even in mine!

And you’ve been warned! Use caution!

However, if you like pumpkin pie or gingerbread (as it’s a cross between those two flavors!) you should like this pudding! I can also see it in a graham crumb crust as a pie or tart filling!

 

Serves two

INGREDIENTS:

 * 5 dates, pitted
* 1/4 cup pumpkin puree

* 2 Tablespoons chia seeds
* 1/4 teaspoon cinnamon
* 1/4 teaspoon ground ginger
* pinch nutmeg

* pinch cloves
* 1/2 teaspoon vanilla extract
* 1/4 cup 0% plain Greek Yogurt
* 1/2 banana, peeled and cut into chunks

* 1 scoop Vanilla or flavorless Protein Powder
* chopped almonds or plain Greek yogurt for garnish (optional)

DIRECTIONS:

Starting with the dates (as they seem to be the hardest to process) process for a couple minutes. Add the pumpkin puree and blend. Combine the rest of the ingredients and process until very smooth and fluffy… walk away, fold some laundry, change the sheets, check the mail, etc!

(or in my case, get out the swiffer and try and unstick the floor!)  

Sprinkle with chopped almonds or additional plain Greek Yogurt, if desired. 

TIPS:

If you need pumpkin puree for a recipe that doesn’t call for the entire can, freeze the rest in 1/4 cup amounts in individual freezer bags.

NUTRITIONAL INFO (not including garnish)

  • Calories 193
  • Fat 3 g
  • Carbs 27.5 g
  • Sugar 16 g
  • Fiber 5 g
  • Protein 18 g

I decided last minute to make a graham cracker tart crust for my husband- since I had quite a bit of pudding left over! Now I’m not a cheesecake person, so I’ve never made the crust, so I just wung it!

…I think I just made up a word!

Anyhow, he said he thought he preferred the pudding in the tart shell… though I over cooked the crust so it was crunchier than it should have been. The pudding IS sweet, and he was eating the plain pudding immediately after eating the tart, so I think he ate too much!

I think this would be a good recipe for the Xmas holidays! In mini tart shells!

Guess getting over my cheesecake aversion is next! Gotta get better at the crusts!

Eazie Peazie Tomato Soup

I don’t like tomato soup. It’s a known fact. I hate it. Never liked it. Never will!

Or will I?!

A couple years ago I was at a ladies retreat and one lunch the chef served us soup. I took a taste of it and it was fantastic! I asked what it was- roasted bell pepper? Nope…

Tomato!

But I don’t like tomato soup!

She proved me wrong on a few things- the tomato soup and cheesecake! I guess if it’s made from scratch, it’s a wee bit different that something mass produced!

I kept in contact with her and she gave me the recipe and I was dumbfounded at how retardedly simple the soup was!

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INGREDIENTS:

  • 3 small yellow onions, peeled and roughly diced
  • 6 cloves garlic (or to taste)
  • 2 – 28 fl oz cans of stewed tomatoes
  • 1 cup 1/2 and 1/2
  • 1/4 cup cilantro
  • salt & pepper to taste

DIRECTIONS:

Heat a tablespoon of olive oil in a pot and sautee the onion and garlic for several minutes until it becomes transluscent and fragrant.

Add the stewed tomatoes and let simmer for a few minutes. Add the half and half and cilantro and using a hand held mixture blend until the soup is creamy and a desired texture.

Add salt and pepper to taste. Garnish with extra cilantro if desired.

NUTRITIONAL INFO (7 – 1+ cup servings)

  • calories 124
  • fat 4 g
  • carbs 20 g
  • fiber 4 g
  • sugar 10 g
  • protein 3 g

I made this to add to my lunch, so adjust the serving sizes accordingly.<;br

Banana Bread Muffins

I love bananas! I can’t keep them in the house… okay that’s a lie as my husband has them in his lunches. However, I can’t have bananas, peanut/almond butter and wraps in the house. That’s about 2000 calories more than I need to eat! 

But my husband takes them in his lunches and he purposely gets too many in hopes they ripen enough for me to make banana bread- or muffins. I prefer muffins as it’s easier to portion out. I can see that they make X number of muffins, so figuring serving size is simple!

Have you ever noticed that bananas have that “perfect” time to eat which only lasts a couple days? Then they get too ripe. A little too soft. Then I hate eating them.

BRING ON THE BANANA BREAD MUFFINS!

This recipe is awesome as it uses no oils and only natural sugars. Yes, still sugar, but it’s at least better than the junk they use in the stores! Honey or even pure maple syrup, though still sugar, is at least natural!

Oh, wait… I said that!

Based on this recipe on this site…

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup sugar free applesauce
  • 3/4 cup honey
  • 1 tsp vanilla
  • 1 Tbsp cinnamon (optional)
  • 2 eggs, beaten
  • 3 mashed overripe bananas

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a dozen large muffin tins- or a  9×5 inch loaf pan.
  2.  In a large bowl, mash the bananas. Add the applesauce, eggs, vanilla, and honey and mix well. Add flour, baking soda, cinnamon and salt and mix just so all the ingredients are moist. Pour batter into prepared muffin tins.
  3. Bake in preheated oven until a toothpick inserted into center of the  muffin comes out clean. Let in pan for 10 minutes, then turn out onto a wire rack. 

 

Nutritional Info Per Muffin:

  • Calories 184
  • Fat 1 g
  • Carbs 42 g
  • Fiber 4 g
  • Sugar 22 g
  • Protein 4 g

This recipe I put in, but did not include in the nutritional value, shaved chocolate. I had some baking squares left over from a recipe the other day and my hubby knows I have no control, so to help get rid of them, I cut them up and mixed them in.

You can also add blueberries or walnuts if you desire, just remember it’s not included in the Nutritional Value.

Zucchini Fries (baked, of course!)

  • I had been curious about zucchini fries for a while… but had never gotten around to making them! I enjoyed them so much, I’ll probably never make regular fries again! With so much variety available for coating and dipping sauce, the options are everywhere! Crunchy on the outside but juicy on the inside, they were very yummy to eat!

 Ingredients:

  • 1 medium Zucchini
  • Egg Whites
  • Bread crumbs/coating of choice

 

Directions:

  1. Preheat oven to 350′
  2. Cut Zucchini into approximate 1/3’s so the lengths are about 2″ long. Cut each round into 9 pieces… like a number sign. (#)
  3. Dredge each zucchini strip through the egg whites and individually roll them through the coating. Place onto foil covered and non-stick sprayed cookie sheet, making sure the fries don’t touch.
  4. Bake until bottoms are nicely browned and switch the oven to broil to lightly brown the tops.
  5. Serve immediately with your choice of katsup/spicy dip/garlic mayo…

 

  • Nutritional Information:
  • Actual numbers will vary depending on actual coating used and dipping sauce, however, for the zucchini alone:
  • 1 Medium Zucchini
  • Calories 31
  • Fat 0 g
  • Carbohydrates 7 g
  • Fiber 2 g
  • Sugar 3 g
  • Protein 2 g

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