Serving Size: 1 bowl
6 oz nonfat plain Greek yogurt
1/2 cup fresh berries
1 tbsp chopped walnuts, pecans, almonds or any other nut you desire
1 tbsp raw honey, optional
Showing posts with label Nuts. Show all posts
Showing posts with label Nuts. Show all posts
Greek Yogurt with Berries and Nuts
Serving Size: 1 bowl
6 oz nonfat plain Greek yogurt
1/2 cup fresh berries
1 tbsp chopped walnuts, pecans, almonds or any other nut you desire
Protein Smoothie
1.2 cup frozen fruit (berries, peaches)
1/2 scoop protein powder
1 cup almond milk
1 Tab. nut butter
1/2 cup yogurt
Add all together and blend.
Lemon Lover's Smoothie
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| photo: Blogghetti |
1 lemon
1/2 cup water
1/4 cup raw cashews
1.2 tea. vanilla extract
1/2 cup coconut milk
1/2 frozen banana
1 medjool date
1 tea. lucuma powder
Zest your lemon directly into your blender container. Cut away the peel. Then juice the lemon into the bender container, 1 large lemon for a tart smoothie, 1/2 a large or 1 small for a sweet smoothie. Add the remaining ingredients and blend until smooth.
Fruit and Yogurt Bento Box Breakfast or Snack
Source: Gathering Dreams
- Just place a (5.3 oz) Greek yogurt or coconut yogurt in the lunch box, add 1 Tablespoon maple syrup, if desire.
- Put 1/4 cup granola in a cup and add that to the box as a topping for the yogurt.
- Add 1/4 cup mixed nuts, a whole apple and a plastic knife.
- Put about a Tablespoon of peanut or almond butter into little cups and include that in the box.
- Add 1 cup mixed berries to the box.
Flaxseed Breakfast Cookies
Gluten and casein-free and made with 100% flax (no other flours or meals)! They are crispy, chewy and nutty, plus made with ease in a muffin tin.
⅔ cup ground flax seeds (flaxseed meal)
½ cup almond butter, peanut butter, sunflower butter or tahini
⅓ cup pure maple syrup, agave nectar, liquid honey
⅓ cup almond milk, dairy milk, etc.
1 tea. vanilla extract
2 tea. ground cinnamon
⅔ cup raisins, craisins or chocolate chips
Optional: a couple Tablespoons seeds (chia, sesame, sunflower, hemp, pumpkin, etc.) or 1 egg will make them more muffin-y.
Preheat the oven to 325°F. Spray the cup of a 12-cup muffin pan with nonstick cooking spray.*
In a large bowl, stir together everything except raisins until well combined. Stir in raisins until just combined.
Using a heaping tablespoon, divide batter into prepared muffin cups.
Bake in preheated oven for 25 to 30 minutes or edges are golden brown and tops appear somewhat dry. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.
*You could instead make 20 mi I muffins. Bake those for @18 minutes.
Storage Tip Store the cooled cookies in an airtight container at room temperature for up to 5 days. Or wrap them in plastic wrap, then foil, completely enclosing them, and freeze for up to 6 months. Let thaw at room temperature for 2 to 3 hours before serving.
Nutrition Information
Serving size: 1 muffin top
Calories: 126 Fat: 7.4 g, Carbs 14.1 g, Fiber: 2.4 g, Protein 4 g
Source: Power Hungry
⅔ cup ground flax seeds (flaxseed meal)
½ cup almond butter, peanut butter, sunflower butter or tahini
⅓ cup pure maple syrup, agave nectar, liquid honey
⅓ cup almond milk, dairy milk, etc.
1 tea. vanilla extract
2 tea. ground cinnamon
⅔ cup raisins, craisins or chocolate chips
Optional: a couple Tablespoons seeds (chia, sesame, sunflower, hemp, pumpkin, etc.) or 1 egg will make them more muffin-y.
Preheat the oven to 325°F. Spray the cup of a 12-cup muffin pan with nonstick cooking spray.*
In a large bowl, stir together everything except raisins until well combined. Stir in raisins until just combined.
Using a heaping tablespoon, divide batter into prepared muffin cups.
Bake in preheated oven for 25 to 30 minutes or edges are golden brown and tops appear somewhat dry. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.
*You could instead make 20 mi I muffins. Bake those for @18 minutes.
Storage Tip Store the cooled cookies in an airtight container at room temperature for up to 5 days. Or wrap them in plastic wrap, then foil, completely enclosing them, and freeze for up to 6 months. Let thaw at room temperature for 2 to 3 hours before serving.
Nutrition Information
Serving size: 1 muffin top
Calories: 126 Fat: 7.4 g, Carbs 14.1 g, Fiber: 2.4 g, Protein 4 g
Source: Power Hungry
Chickpea Pesto Salad
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| source |
15.5 ounce can chickpeas, rinsed and drained
¼ cup Basil Pesto
3 tablespoons crumbled feta
3 tablespoons diced red onion
2 tablespoons toasted pine nuts or slivered almonds
Mix chickpeas with basil pesto in a small mixing bowl.
Stir in feta cheese,red onion and pine nuts.
Refrigerate for 30 minutes before serving.
¼ cup Basil Pesto
3 tablespoons crumbled feta
3 tablespoons diced red onion
2 tablespoons toasted pine nuts or slivered almonds
Mix chickpeas with basil pesto in a small mixing bowl.
Stir in feta cheese,red onion and pine nuts.
Refrigerate for 30 minutes before serving.
Source : Mother Thyme
Smoked Lentil Salad with Walnuts
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| Bob's Red Mill. |
2 cup Lentils
4 cups Vegetable Broth
2 Tbsp Lemon Juice
1 Tbsp Mustard
5 Tbsp Olive Oil
1/4 tsp Salt
1/8 tsp ground Black Pepper
1 large Red Bell Pepper
1/2 cup Walnut Halves toasted and chopped
1/3 cup chopped Sweet Onion (Vidalia, etc)
6 oz Smoked Cheese such as Mozzarella, diced
2 Tbsp chopped fresh Basil
1 tea. Liquid Smoke
Bring the broth and lentils to a boil. Reduce heat to simmer, cover and cook until the lentils are tender but still firm, about 30 minutes. Remove from heat, let sit for 10 minutes in the broth and then drain. Place lentils in a large bowl. While the lentils are cooking, mix the lemon juice, mustard, olive oil, salt and pepper together in a bowl or jar. Add the vinaigrette to the warm lentils and toss. Set aside. Dice the pepper into 1/2″ pieces. When the lentils are warm or at room temperature, add the red pepper, walnuts, onion, mozzarella and thyme. Season to taste with salt and pepper. Toss and serve.
4 cups Vegetable Broth
2 Tbsp Lemon Juice
1 Tbsp Mustard
5 Tbsp Olive Oil
1/4 tsp Salt
1/8 tsp ground Black Pepper
1 large Red Bell Pepper
1/2 cup Walnut Halves toasted and chopped
1/3 cup chopped Sweet Onion (Vidalia, etc)
6 oz Smoked Cheese such as Mozzarella, diced
2 Tbsp chopped fresh Basil
1 tea. Liquid Smoke
Bring the broth and lentils to a boil. Reduce heat to simmer, cover and cook until the lentils are tender but still firm, about 30 minutes. Remove from heat, let sit for 10 minutes in the broth and then drain. Place lentils in a large bowl. While the lentils are cooking, mix the lemon juice, mustard, olive oil, salt and pepper together in a bowl or jar. Add the vinaigrette to the warm lentils and toss. Set aside. Dice the pepper into 1/2″ pieces. When the lentils are warm or at room temperature, add the red pepper, walnuts, onion, mozzarella and thyme. Season to taste with salt and pepper. Toss and serve.
Adapted from the recipe at Bob's Red Mill.
Toasted Walnut Pasta
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| source: Dinners, Dishes and Desserts |
6 oz whole grain pasta
3 cup chopped veggies
1/2 cup olive oil
3 clove garlic, grated
1 1/2 cup walnuts, chopped
Salt and Pepper to taste
Cook the pasta according to the package directions.
In a large skillet heat the olive oil over medium heat. Add the nuts and begin to lightly toast. After a few minutes add in the veggies and the garlic, saute until veggies are crisp tender, about 5 minutes. Salt and Pepper to tastes. Toss with the cooked and drained pasta.
3 cup chopped veggies
1/2 cup olive oil
3 clove garlic, grated
1 1/2 cup walnuts, chopped
Salt and Pepper to taste
Cook the pasta according to the package directions.
In a large skillet heat the olive oil over medium heat. Add the nuts and begin to lightly toast. After a few minutes add in the veggies and the garlic, saute until veggies are crisp tender, about 5 minutes. Salt and Pepper to tastes. Toss with the cooked and drained pasta.
Curried Tofu Salad
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| from Eating Well |
2 Tab. Plain Yogurt
2 Tab. Mayonnaise
2 Tab. Mango Chutney
2 tea. Curry Powder
1/4 tea. Salt
Black Pepper, to taste
1-14 oz. pkg. extra-firm Tofu, drained
2 stalks Celery, diced
1 cup Red Grapes,*sliced in half
1/2 cup sliced Scallions or Green Onions
1/4 cup chopped Walnuts
Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl.
Crumble tofu into bowl. Add celery, grapes, onions and walnuts. Stir to combine. Serve on wheat toast.
*White grapes can be substituted
This is based on using low-fat yogurt and mayonnaise and does not include the toast.
Makes 6 servings, 2/3 cup each
140 calories per serving, 8 g. Fat, 13 g. Carbs., 7 g. Protein, 2 g. fiber
source: Eating Well
2 Tab. Mayonnaise
2 Tab. Mango Chutney
2 tea. Curry Powder
1/4 tea. Salt
Black Pepper, to taste
1-14 oz. pkg. extra-firm Tofu, drained
2 stalks Celery, diced
1 cup Red Grapes,*sliced in half
1/2 cup sliced Scallions or Green Onions
1/4 cup chopped Walnuts
Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl.
Crumble tofu into bowl. Add celery, grapes, onions and walnuts. Stir to combine. Serve on wheat toast.
*White grapes can be substituted
This is based on using low-fat yogurt and mayonnaise and does not include the toast.
Makes 6 servings, 2/3 cup each
140 calories per serving, 8 g. Fat, 13 g. Carbs., 7 g. Protein, 2 g. fiber
source: Eating Well
🍎 Apple, Grape and Celery Salad
1/4 cup pecans, coarsely chopped
2 stalks celery, thinly sliced on diagonal
1 apple, cored and thinly sliced or chopped
1 cup red grapes, halved
2 Tbsp white wine vinegar
2 Tbsp olive oil
2 stalks celery, thinly sliced on diagonal
1 apple, cored and thinly sliced or chopped
1 cup red grapes, halved
2 Tbsp white wine vinegar
2 Tbsp olive oil
salt and pepper
In a large bowl, combine all the ingredients and toss to combine.
In a large bowl, combine all the ingredients and toss to combine.
Sesame Noodles with Broccoli and Almonds
1 pound (16 oz.) uncooked linguine (or any noodles, such as rice noodles, soba noodles, lo mein noodles, etc.)
1 tablespoon peanut or vegetable oil
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)
4 cloves garlic, peeled and thinly-sliced
salt and pepper
1/2 cup chopped Almonds (I used the Blue Diamond Wasabi and Soy Sauce variety)
1 batch Sesame-Soy Vinaigrette (see below)
optional garnishes: thinly-sliced green onions, toasted sesame seeds, coarsely-ground black pepper, crushed red pepper flakes
Cook noodles al dente in a large stockpot of salted water according to package instructions. Drain, and set aside.
Meanwhile, as the pasta is cooking, heat oil in a large saute pan over medium-high heat. Add the broccoli florets and season with a few pinches of salt and pepper. Saute, stirring once a minute or so, for 4-5 minutes until it is slightly charred around the edges and cooked through. Stir in the garlic and continue sauteing for 1-2 minutes, stirring frequently, until the garlic is cooked and fragrant. Remove from heat and set aside.
When the pasta is drained, return it to the large stockpot, and stir in the cooked broccoli and garlic, almonds, and sauce until everything is evenly combined.
Serve immediately, topped with your desired garnishes. Or refrigerate the noodles in a sealed container for up to 3 days. (This dish is also awesome when served chilled.)
SESAME-SOY VINAIGRETTE
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoon freshly-cracked black pepper
1/2 teaspoon ground ginger
1/2 teaspoon sriracha or hot chili oil
Whisk all ingredients together until combined. Set aside.
source: Gimme Some Oven
Roasted Beets Salad with Orange-Shallot Vinaigrette Dressing 🍊
1 tea. olive oil
pinch salt
1/3 cup chopped nuts
1 avocado, thinly sliced
squeeze of lime or lemon juice
6-8 cups mixed salad greens
5 oz. goat cheese
Orange-Shallot Vinaigrette
2 cups orange juice
1 Tab. diced shallots
1/4 cup olive oil
1 1/2 Tab. lemon juice
1/4 tea. salt
1/4 tea. maple syrup
Preheat oven to 425. Drizzle the beets with olive oil and salt. Roast for 30 min.-1 hour. Cut beets into thin slices or julienne once they are cool enough to handle.
While beets are roasting, make the dressing. Bring the orange juice and shallots to a boil over high heat in a pan. Decrease the heat to medium and simmer about 20 minutes, until the liquid is reduced by half. Remove from heat and cool to room temperature.
Slowly whisk the oil, lemon juice and salt into the orange juice. Taste the dressing. You may need a spritz of lemon juice, another pinch of salt or a few drops of maple syrup.
Toss the avocado slices with the lemon juice to prevent them from browning.
To assemble the salad, combine the greens, avocado and beets. Coat lightly with dressing. Top each serving with goat cheese and tossed nuts.
Note: If you get beets with greens tops, also make Sauteed Beet Greens or save them to make later.
source: One Bite at a Time, Rebecca Katz
Rice Salad with Edamame
Salad
2 tea. salt2 cups of brown and wild rice blend (or black Japonica rice)
1 cup shelled edamame beans
1 cup thinly sliced, diagonally cut celery
1 cup shredded carrots
1/2 red bell pepper, diced
1/2 cup thinly sliced, diagonally cut green onions (or scallions)
Dressing
2 Tab. rice vinegar
3 Tab. tamari
1 Tab. mined ginger
2 cloves garlic, minced
1/8 tea. cayenne
1/4 cup sesame oil
3 Tab. lime juice
1/8 tea. salt
1/2 tea. maple syrup
Toppings
1 cup mixed nuts (or cashews)
1 Tab. chopped cilantro
1/2 cup chopped basil
1 Tab. sesame seeds
2 tea. lime juice (or lime wedges to squeeze)
Cook rice according to directions. Cook edamame according to directions.
In a large bowl put all the chopped vegetables. Add the rice once it has finished cooking.
Prepare the dressing by whisking all the ingredients in a small bowl. Toss dressing with rice-vegetable mixture. Stir in the edemame beans, nuts and basil. Serve with cilantro, sesame seeds and lime juice/wedges.
source: One Bite at a Time, Rebecca Katz
Penne with Tomato and Eggplant
4 tea. olive oil, divided
1 large eggplant
1 cup chopped onion (@ 1 med.)
4 garlic cloves, minced
1/8 tea. crushed red pepper
1 (28 oz) petite diced tomatoes
3 Tab, chopped basil, divided
1/8 tea. salt
black pepper, to taste
4 cups (12 oz.) whole wheat pasta, penne or rigatoni
3/4 cup feta cheese
6 Tab. pine nuts
Cook pasta al dente according to the directions on the package.
Heat 2 tea.oil in a skillet. Add eggplant and cook, stirring from time to time, 5-7 minutes, until tender. Set aside.
Add remaining 2 tea. oil to skillet. Add onion and cook 2-3 minutes, until softened. Add garlic and red pepper. Cook 30 seconds. Add tomatoes and bring to a simmer. Add eggplant and cook 15-20 minutes. Stir in 2 Tab. basil, salt and pepper.
Once pasta is done cooking, add to skillet. Toss to coat well.
Sprinkle each serving with feta, pine nuts and the remaining basil.
Makes 6 servings, One serving is 1 1/3 cups pasta, and sauce, 2 Tab. feta and 1 Tab. pine nuts.
390 calories, 15g protein, 57g carbohydrates, 8g fiber, 13g fat
source: Magic Foods,Robert Barnett, Christine Pelkman and Densie Webb
1 large eggplant
1 cup chopped onion (@ 1 med.)
4 garlic cloves, minced
1/8 tea. crushed red pepper
1 (28 oz) petite diced tomatoes
3 Tab, chopped basil, divided
1/8 tea. salt
black pepper, to taste
4 cups (12 oz.) whole wheat pasta, penne or rigatoni
3/4 cup feta cheese
6 Tab. pine nuts
Cook pasta al dente according to the directions on the package.
Heat 2 tea.oil in a skillet. Add eggplant and cook, stirring from time to time, 5-7 minutes, until tender. Set aside.
Add remaining 2 tea. oil to skillet. Add onion and cook 2-3 minutes, until softened. Add garlic and red pepper. Cook 30 seconds. Add tomatoes and bring to a simmer. Add eggplant and cook 15-20 minutes. Stir in 2 Tab. basil, salt and pepper.
Once pasta is done cooking, add to skillet. Toss to coat well.
Sprinkle each serving with feta, pine nuts and the remaining basil.
Makes 6 servings, One serving is 1 1/3 cups pasta, and sauce, 2 Tab. feta and 1 Tab. pine nuts.
390 calories, 15g protein, 57g carbohydrates, 8g fiber, 13g fat
source: Magic Foods,Robert Barnett, Christine Pelkman and Densie Webb
Kale Citrus Salad
1 bunch of kale, de-stemmed, thinly sliced
1 tangerine and 1 orange, (or two of either) peeled and segments sliced in half
1/4 cup toasted almonds or hazelnuts
1/2 medium fennel bulb, halved, cored, and sliced thin
4 radishes, sliced thin (optional)
1/2 sliced avocado (optional)
Place all the cut vegetables in a salad bowl.
Make the Citrus Vinaigrette:
4 tablespoons olive oil2 tablespoon rice wine vinegar
1/2 cup orange juice (squeeze 2 oranges or tangerines for fresh juice)
1 teaspoon Dijon mustard
Put in a bowl the olive oil, vinegar, orange juice and the Dijon mustard. Whisk well to combine the dressing.
Source: Marin Mama Cooks
Moroccan Butternut Chickpea Stew
1 medium yellow onion, small dice
4 cloves garlic, minced
2 teaspoon ground cumin
1 teaspoon cinnamon
salt and pepper, to taste
1 lb. butternut squash, large dice
3/4 lb. red potatoes, large dice
2 cups vegetable broth
2 cups cooked chickpeas, drained
14 oz. diced tomatoes, with juices
pinch saffron threads (optional)
1/2 preserved lemon, finely chopped
1 cup brined green olives
cooked couscous
fresh cilantro, chopped
slivered almonds
Greek yogurt
hot sauce of your choice
Heat olive oil in a large and deep heavy-bottomed saucepan over medium flame. When hot, add onions, garlic, cumin, and cinnamon. Sauté until the onions are translucent (about 5 minutes). Stir in the butternut squash and the potatoes. Season with salt and pepper to taste and stir to coat. Cook until tender – about 5 minutes and then add the broth, chickpeas, tomatoes, and saffron. Bring to a boil and then reduce heat to a simmer. Cover with a tight-fitting lid for about 10 minutes until the squash is fork-tender. Remove the pot from the burner and stir in the chopped preserved lemon and the olives. Ladle the stew over cooked couscous and garnish with cilantro, toasted almonds, plain yogurt, and hot sauce. Serves 6 to 8.
source: Use Real Butter
Nuts
Perfect Portion: 1 oz., which means:20-24 Almonds
9-10 Brazil Nuts
16-18 Cashews
18-20 Hazel nuts
40 Peanuts (technically not a nut, but have same health benefits)
150-160 Pine Nuts
45 Pistachios
8-11 Walnut Halves
- Very low glycemic load
- contains vitamin E, an antioxidant that protects against prostrate and lung cancers
- Brazil nuts are high in selenium, which is linked to prevention of both cancer and heart disease
- Almonds are high in calcium
- Hazel nuts and cashews are high in copper, which helps diabetes
- Provides sustained energy
- Boosts HDL cholesterol (the good cholesterol)
- Reduces inflammation
Oatmeal-Peanut Butter Bars
1/2 cup Whole Wheat Flour
1 tea. Cinnamon
1/2 tea. Baking Soda
1/4 tea. Salt
Preheat oven 350F. Coat a 13x9 pan with oil spray. Whisk together above ingredients in a medium bowl.
1/2 cup Creamy Peanut Butter (or Sunflower Seed, Almond or other nut butters)
1/2 cup firmly packed Brown Sugar
1/2 cup Honey
Beat above ingredients in a large mixing bowl with an electric mixer until blended.
1 large Egg
2 large Egg Whites (or the equivalent of Just Whites)
2 Tab. Canola Oil
2 tea. Vanilla Extract
Mix above ingredients into peanut butter mixture until smooth. Add flour mixture and mix with a rubber spatula
2 cups old-fashioned rolled Oats
1 cup dried Cranberries (or Raisins)
1/2 cup chopped Walnuts or Almonds (or Pumpkin Seeds, Sunflower Seeds)
1/2 cup bittersweet or semisweet Chocolate Chips
Add in rest of ingredients. Scrape batter into greased pan and use plastic wrap or parchment paper to lightly press batter into an even layer. Bake for 20-25 minutes. Let cool completely and slice into 24 2x2 inch bars.
One serving is one bar
175 calories
4g protein
24g carbohydrates
2g fiber
8g fat
1 tea. Cinnamon
1/2 tea. Baking Soda
1/4 tea. Salt
Preheat oven 350F. Coat a 13x9 pan with oil spray. Whisk together above ingredients in a medium bowl.
1/2 cup Creamy Peanut Butter (or Sunflower Seed, Almond or other nut butters)
1/2 cup firmly packed Brown Sugar
1/2 cup Honey
Beat above ingredients in a large mixing bowl with an electric mixer until blended.
1 large Egg
2 large Egg Whites (or the equivalent of Just Whites)
2 Tab. Canola Oil
2 tea. Vanilla Extract
Mix above ingredients into peanut butter mixture until smooth. Add flour mixture and mix with a rubber spatula
2 cups old-fashioned rolled Oats
1 cup dried Cranberries (or Raisins)
1/2 cup chopped Walnuts or Almonds (or Pumpkin Seeds, Sunflower Seeds)
1/2 cup bittersweet or semisweet Chocolate Chips
Add in rest of ingredients. Scrape batter into greased pan and use plastic wrap or parchment paper to lightly press batter into an even layer. Bake for 20-25 minutes. Let cool completely and slice into 24 2x2 inch bars.
One serving is one bar
175 calories
4g protein
24g carbohydrates
2g fiber
8g fat
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