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ADD SOME TRUE PROTEIN: Pancakes and Waffles
The aroma and taste of homemade pancakes or waffles is irresistible. The batter makes feathery light pancakes, or light and crispy golden waffles. You'll definitely want to make these for a breakfast or brunch with friends or family, or on that free weekend morning.
4 eggs
1/3 cup freshly squeezed orange juice
1 teaspoon pure vanilla extract
1 1/4 cups milk
1 1/2 cups unbleached white flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking powder
1/4 teaspoon salt
FOR MEDALLION-SIZED BLUEBERRY PANCAKES
1 pint blueberries, washed
FRESH FRUIT COMPOTE FOR PLAIN PANCAKES
1 pint strawberries, washed, hulled and sliced in half
1 pint blueberries, washed 1/2 cup pure maple syrup
WAFFLE TOPPING
(Per Serving)
1/2 banana, sliced
1/4 cup walnuts
1 tablespoon pure maple syrup
1. Crack the eggs, letting the whites fall into a clean, dry, mixing bowl and dropping the yolks into a separate bowl. Beat the whites with a mixer, on high speed, or whip with a balloon whisk for about 2 minutes until the egg whites become fluffy and then firm. Be careful not to overmix, or they will flatten out.
2. Mix the egg yolks with a fork. Add the orange juice and vanilla and whisk everything together until it becomes foamy. Add the milk, barely stirring.
3. Place the dry ingredients together in a separate bowl and stir with a wooden spoon until everything is thoroughly blended. Slowly stir the dry ingredients into the egg-yolk mixture and continue to mix until all the dry ingredients are wet and there are no clumps of flour. Slowly fold in the egg whites and stir only once or twice.
4. Prepare the fruit compote by mixing all the ingredients together until all the fruit is completely coated with syrup.
To make medallion-sized blueberry pancakes: Coat the bottom of a flat griddle or large frying pan with 1/4 teaspoon butter or grapeseed oil and set it over medium heat for about 1 minute. Drop 2 tablespoons of batter onto the hot grill, placing them far enough apart so the pancakes don't touch. Distribute 1 tablespoon (about 5) blueberries on top of each pancake, letting the berries sink into the batter. When bubbles begin to appear on the surface - in about 2 minutes - flip the pancakes over. Cook the side for 3 minutes. Transfer pancakes to a hot platter and stack them to keep them warm. Continue cooking the pancakes until all the batter is used up. (You do not need to add more butter to the pan.) Serve immediately. Makes 30 medallion-sized pancakes.
To make regular-sized plain pancakes: Coat the bottom of a flat griddle with 1/4 teaspoon butter and set it over medium heat for about 1 minute. Pour 3 tablespoons of batter onto the griddle and cook until bubbles start to form on top of each pancake. Turn them over and cook for about 2 minutes more. Transfer the pancakes to a hot platter and stack them to keep them warm. (No butter is needed after the first set of pancakes.) When all the batter is used up, top each pancake with 3 tablespoons of the fruit compote. Makes 12 regular sized pancakes.
To make waffles: Preheat the waffle iron until the signal comes on indicating it is ready. Pour enough of the batter evenly over the iron to fill it (usually about 1/2 cup) and let the batter cook until the edges are golden brown. Turn out onto a warm plate and top with the banana, chopped walnuts and maple syrup.
Tips from Rosie's Kitchen
The orange juice in the batter acts like a natural sweetener, alleviating the need for more syrup.
Separating the eggs is important, because the beaten whites make the pancakes puff up to perfection and waffles light on the inside and slightly crunchy on the outside. Be sure to incorporate the egg whites slowly into the batter.
If you prefer, you can take some of the blueberries and spoon them into the smaller pancakes as they are cooking. You'll need about 2 tablespoons of blueberries to sprinkle on each pancake.
Serves 12
Nutrients Per Serving:
Calories 150.9
Fat 2.8g
Saturated Fat 0.7g
(16.2% of calories from fat)
Protein 5.2g
Carbohydrate 27.2g
Cholesterol 3mg
Fiber 2.6g
Blueberry Pancakes
Per serving:
Calories 218.2
Fat 1.8g
Saturated Fat 0.9g
(7.2% of calories from fat)
Protein 5.8g Carbohydrate 46.4g
Cholesterol 4mg
Fiber 4.3g
Fiber 2.6g
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)
The aroma and taste of homemade pancakes or waffles is irresistible. The batter makes feathery light pancakes, or light and crispy golden waffles. You'll definitely want to make these for a breakfast or brunch with friends or family, or on that free weekend morning.
4 eggs
1/3 cup freshly squeezed orange juice
1 teaspoon pure vanilla extract
1 1/4 cups milk
1 1/2 cups unbleached white flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking powder
1/4 teaspoon salt
FOR MEDALLION-SIZED BLUEBERRY PANCAKES
1 pint blueberries, washed
FRESH FRUIT COMPOTE FOR PLAIN PANCAKES
1 pint strawberries, washed, hulled and sliced in half
1 pint blueberries, washed 1/2 cup pure maple syrup
WAFFLE TOPPING
(Per Serving)
1/2 banana, sliced
1/4 cup walnuts
1 tablespoon pure maple syrup
1. Crack the eggs, letting the whites fall into a clean, dry, mixing bowl and dropping the yolks into a separate bowl. Beat the whites with a mixer, on high speed, or whip with a balloon whisk for about 2 minutes until the egg whites become fluffy and then firm. Be careful not to overmix, or they will flatten out.
2. Mix the egg yolks with a fork. Add the orange juice and vanilla and whisk everything together until it becomes foamy. Add the milk, barely stirring.
3. Place the dry ingredients together in a separate bowl and stir with a wooden spoon until everything is thoroughly blended. Slowly stir the dry ingredients into the egg-yolk mixture and continue to mix until all the dry ingredients are wet and there are no clumps of flour. Slowly fold in the egg whites and stir only once or twice.
4. Prepare the fruit compote by mixing all the ingredients together until all the fruit is completely coated with syrup.
To make medallion-sized blueberry pancakes: Coat the bottom of a flat griddle or large frying pan with 1/4 teaspoon butter or grapeseed oil and set it over medium heat for about 1 minute. Drop 2 tablespoons of batter onto the hot grill, placing them far enough apart so the pancakes don't touch. Distribute 1 tablespoon (about 5) blueberries on top of each pancake, letting the berries sink into the batter. When bubbles begin to appear on the surface - in about 2 minutes - flip the pancakes over. Cook the side for 3 minutes. Transfer pancakes to a hot platter and stack them to keep them warm. Continue cooking the pancakes until all the batter is used up. (You do not need to add more butter to the pan.) Serve immediately. Makes 30 medallion-sized pancakes.
To make regular-sized plain pancakes: Coat the bottom of a flat griddle with 1/4 teaspoon butter and set it over medium heat for about 1 minute. Pour 3 tablespoons of batter onto the griddle and cook until bubbles start to form on top of each pancake. Turn them over and cook for about 2 minutes more. Transfer the pancakes to a hot platter and stack them to keep them warm. (No butter is needed after the first set of pancakes.) When all the batter is used up, top each pancake with 3 tablespoons of the fruit compote. Makes 12 regular sized pancakes.
To make waffles: Preheat the waffle iron until the signal comes on indicating it is ready. Pour enough of the batter evenly over the iron to fill it (usually about 1/2 cup) and let the batter cook until the edges are golden brown. Turn out onto a warm plate and top with the banana, chopped walnuts and maple syrup.
Tips from Rosie's Kitchen
The orange juice in the batter acts like a natural sweetener, alleviating the need for more syrup.
Separating the eggs is important, because the beaten whites make the pancakes puff up to perfection and waffles light on the inside and slightly crunchy on the outside. Be sure to incorporate the egg whites slowly into the batter.
If you prefer, you can take some of the blueberries and spoon them into the smaller pancakes as they are cooking. You'll need about 2 tablespoons of blueberries to sprinkle on each pancake.
Serves 12
Nutrients Per Serving:
Calories 150.9
Fat 2.8g
Saturated Fat 0.7g
(16.2% of calories from fat)
Protein 5.2g
Carbohydrate 27.2g
Cholesterol 3mg
Fiber 2.6g
Blueberry Pancakes
Per serving:
Calories 218.2
Fat 1.8g
Saturated Fat 0.9g
(7.2% of calories from fat)
Protein 5.8g Carbohydrate 46.4g
Cholesterol 4mg
Fiber 4.3g
Fiber 2.6g
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)
Roonytunes
New member
Here's a site to download a bunch of clean dessert recipes:
http://www.precisionnutrition.com/Gourmet Nutrition Desserts.pdf
The pictures alone are drool-worthy
http://www.precisionnutrition.com/Gourmet Nutrition Desserts.pdf
The pictures alone are drool-worthy
J
jenscats5
Guest
Tuna & Soba Noodle Salad
1 piece Ahi Grade Tuna, thawed
Marinade:
1 tblsp. low sodium soy sauce
1 tblsp. rice vinegar
Salt & pepper to taste
Red pepper flakes
Combine ingredients & pour over tuna....allow to marinate for no more than 30 mins.
Sear tuna for about 3 mins per side or until desired doneness.
Salad:
1 bunch soba noodles, cooked
Chopped red & green bell pepper
Thinly sliced cucumber, water chestnuts & radish
Chopped scallions & Sesame seeds for garnish, if desired
Cook soba noodles according to package directions, drain & rinse with cold water.
Combine cooled noodles, veggies and sauce (to follow), plate & top with sliced cooked tuna, scallions & sesame seeds.
Sauce:
1 tblsp. rice vinegar
1 tblsp. Low Sodium soy sauce
Sriacha hot sauce, other hot sauce or red peppper flakes (amount depends on how hot you like it)
Grated or dried ginger - about 1 tsp. raw or a dash dried
Salt & pepper to taste
Blend together & use to dress noodles.
**I had this for dinner tonite & it was YUMMY!!
1 piece Ahi Grade Tuna, thawed
Marinade:
1 tblsp. low sodium soy sauce
1 tblsp. rice vinegar
Salt & pepper to taste
Red pepper flakes
Combine ingredients & pour over tuna....allow to marinate for no more than 30 mins.
Sear tuna for about 3 mins per side or until desired doneness.
Salad:
1 bunch soba noodles, cooked
Chopped red & green bell pepper
Thinly sliced cucumber, water chestnuts & radish
Chopped scallions & Sesame seeds for garnish, if desired
Cook soba noodles according to package directions, drain & rinse with cold water.
Combine cooled noodles, veggies and sauce (to follow), plate & top with sliced cooked tuna, scallions & sesame seeds.
Sauce:
1 tblsp. rice vinegar
1 tblsp. Low Sodium soy sauce
Sriacha hot sauce, other hot sauce or red peppper flakes (amount depends on how hot you like it)
Grated or dried ginger - about 1 tsp. raw or a dash dried
Salt & pepper to taste
Blend together & use to dress noodles.
**I had this for dinner tonite & it was YUMMY!!
I
Ilk
Guest
THESE ARE YUMMY!!!! 
410g Can chickpea, drained and rinsed
410g Can red kidney beans, drained and rinsed
1 Carrot, trimmed, peeled an finely grated
1 Small onion, peeled and finely grated
50g Sunflower seeds
2tbsp Tahini, drained of any excess oil before measuring
1 Garlic clove, peeled and chopped
1 Handful chopped fresh coriander
1tbsp Wheat-free vegetable bouillon powder
1.Preheat the oven to 220C/Gas mark 7. Line a large baking tray with greaseproof paper..
2. Place all the ingredients in a food processor or with a hand held blender and blend for 5-10 seconds, until the mixture is fairly coarse.. Push the mixture down with a spatula and blend for a further 10seconds.
3. Remove the blades from processor, Wet hands under the cold water tap and shape the mixyure into 20 small balls.
4. Place the balls on the prepared baking tray and flatten slightly with the back of the spoon.
5. Bake for 15-18 minutes until lightly coloured. Remove from the oven and allow to rest. Serve with sweet potato or salad...
410g Can chickpea, drained and rinsed
410g Can red kidney beans, drained and rinsed
1 Carrot, trimmed, peeled an finely grated
1 Small onion, peeled and finely grated
50g Sunflower seeds
2tbsp Tahini, drained of any excess oil before measuring
1 Garlic clove, peeled and chopped
1 Handful chopped fresh coriander
1tbsp Wheat-free vegetable bouillon powder
1.Preheat the oven to 220C/Gas mark 7. Line a large baking tray with greaseproof paper..
2. Place all the ingredients in a food processor or with a hand held blender and blend for 5-10 seconds, until the mixture is fairly coarse.. Push the mixture down with a spatula and blend for a further 10seconds.
3. Remove the blades from processor, Wet hands under the cold water tap and shape the mixyure into 20 small balls.
4. Place the balls on the prepared baking tray and flatten slightly with the back of the spoon.
5. Bake for 15-18 minutes until lightly coloured. Remove from the oven and allow to rest. Serve with sweet potato or salad...
Roonytunes said:Here's a site to download a bunch of clean dessert recipes:
http://www.precisionnutrition.com/Gourmet Nutrition Desserts.pdf
The pictures alone are drool-worthy
dang. the link is not working for me.
Simple, tasty, low fat chicken:
One jar salsa/picante sauce (Pace, non-chunky for me)
3 tablespoons mustard (any kind)
1 lb chicken breasts
Heat oven to 400. Mix the mustard and salsa in a small bowl. Put the chicken in a shallow baking dish and pour the mustard/salsa over the top. Bake for 30 minutes. Enjoy. I usually chow it down with avocado.
One jar salsa/picante sauce (Pace, non-chunky for me)
3 tablespoons mustard (any kind)
1 lb chicken breasts
Heat oven to 400. Mix the mustard and salsa in a small bowl. Put the chicken in a shallow baking dish and pour the mustard/salsa over the top. Bake for 30 minutes. Enjoy. I usually chow it down with avocado.
Roonytunes
New member
they took it down...it was for a limited time onlycindylou said:dang. the link is not working for me.
J
jenscats5
Guest
Asian-Style 3 bean salad
(From the Food Network)
1 pound string beans, trimmed and cut into 1-inch pieces
1 (10-ounce) bag frozen shelled edamame (green soy beans)
3 tablespoons canola oil (I would only use 1 and sub. 2 tblsp veggie broth instead - or use all veggie broth)
3 tablespoons rice wine vinegar
1/4 cup 100 percent fruit apricot preserves (SF)
1 tablespoon sugar (1 packet Splenda)
1 teaspoon freshly grated ginger
1 (15-ounce) can black beans, drained and rinsed
2 scallions, sliced
Salt
Put the string beans and frozen edamame into a steamer basket and steam them for 4 minutes. Transfer the beans to a large bowl and put them into the refrigerator to cool for 15 minutes or longer.
In a small bowl whisk together the oil, vinegar, apricot preserves, sugar and ginger. Add the black beans and scallions to the other beans, drizzle with dressing, and toss to coat. Season with salt, to taste.
Nutrition Information
Nutritional Analysis Per Serving:
Calories 181
Carbohydrates 24 g Total Fat 7 g
Saturated Fat 0.4 g Protein 7 g
Fiber 6 g Sodium 72 mg
(From the Food Network)
1 pound string beans, trimmed and cut into 1-inch pieces
1 (10-ounce) bag frozen shelled edamame (green soy beans)
3 tablespoons canola oil (I would only use 1 and sub. 2 tblsp veggie broth instead - or use all veggie broth)
3 tablespoons rice wine vinegar
1/4 cup 100 percent fruit apricot preserves (SF)
1 tablespoon sugar (1 packet Splenda)
1 teaspoon freshly grated ginger
1 (15-ounce) can black beans, drained and rinsed
2 scallions, sliced
Salt
Put the string beans and frozen edamame into a steamer basket and steam them for 4 minutes. Transfer the beans to a large bowl and put them into the refrigerator to cool for 15 minutes or longer.
In a small bowl whisk together the oil, vinegar, apricot preserves, sugar and ginger. Add the black beans and scallions to the other beans, drizzle with dressing, and toss to coat. Season with salt, to taste.
Nutrition Information
Nutritional Analysis Per Serving:
Calories 181
Carbohydrates 24 g Total Fat 7 g
Saturated Fat 0.4 g Protein 7 g
Fiber 6 g Sodium 72 mg
J
jenscats5
Guest
Tuna/Green Bean Salad
1 can drained albacore or light tuna
2 cups frozen green beans, thawed & cut in 1/2
1 tblsp FF mayo (if you can have it)
Dash each of veggie broth & rice vinegar (or red wine/apple cider vinegar)
Salt, pepper, curry powder or paprika to taste
Garlic, minced if desired
Toss green beans with seasonings, broth & mayo. Top with tuna & serve!!
YUM!
1 can drained albacore or light tuna
2 cups frozen green beans, thawed & cut in 1/2
1 tblsp FF mayo (if you can have it)
Dash each of veggie broth & rice vinegar (or red wine/apple cider vinegar)
Salt, pepper, curry powder or paprika to taste
Garlic, minced if desired
Toss green beans with seasonings, broth & mayo. Top with tuna & serve!!
YUM!
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