Sunday, September 18, 2011

Ricotta Raspberry Pancakes

It's offically time to say au revoir to summer here. Fall is making it's way in casually as the weather changes. Fresh local berries are coming to a sweet end and I'm stocking up on as many as I can. Don't let the seasons control how much slenderizing, nourishing produce get in your diet. Freeze them, in ample amounts while the going is still great! Berries freeze so well and keep all winter provided you seal them tight. Throw them in smoothies, or my favorite tradition........weekend pancakes.

  • 1/2 cup oat flour
  • 1 tsp baking powder
  • pinch of fine sea salt
  • 1 large happy organic egg
  • 2 egg whites
  • 1 tsp quality vanilla extract
  • 1/2 cup part-skim ricotta cheese
  • 1/3-1/2 cup milk of choice (unsweet almond, cows, etc)
  • 2 packs stevia or 4 drops liquid stevia
  • 1 cup raspberries, fresh or frozen

In a bowl sift together the flour, baking powder and salt.

In a large clean bowl beat the egg whites on high until soft peaks form.

Mix together the whole egg, ricotta, milk, stevia and vanilla. Add the flour mixture just until moistened.

Fold the egg whites gently into the ricotta mixture. Do NOT over mix.

Heat griddle or skillet to medium-high, spray with non-stick cooking oil. Drop by 1/4 cup measures, cooking each side until golden, about 2 minutes per side.

Serves 2 (about 3 pancakes each)
Per Serving: 255 calories, 9g fat, 25g carbs, 6.5g fiber, 17.5g protein

Wednesday, September 14, 2011

Peanut Butter BBQ Chicken Pizza

Peanut Butter
and BBQ?

They totally go together. Now you can have your pizza and feel great about it! Single serve, thin crust and tastes sinful. 

  • 1 large whole grain tortilla (or use gluten free)
  • 2 tsp natural creamy peanut butter
  • 2 tbsp light BBQ sauce
  • 2 oz cooked chicken breast, chopped
  • 1 cup veggies of choice eg: shredded carrots, mushrooms, peppers, onion, etc
  • 1 oz (1/4 cup) 2% shredded pizza blend cheese
  • 1 tbsp chopped fresh parsley
  • sea salt and pepper to taste

Preheat oven to 400 degrees F. Spray a baking sheet with non-stick cooking spray.

Place the tortilla on the baking sheet. Mix the peanut butter and BBQ sauce until smooth. Spread over the tortilla.

Top with veggies, chicken and then the cheese. Garnish with parsley and spices.

Bake for 10 to 12 minutes until the tortilla is crispy golden and the cheese is melted.

Remove from oven. Cut and eat (permission to eat the entire pizza).

Serves 1
Per Serving: 375 calories, 16g fat (healthy fats!!!), 32g carbs, 5g fiber, 27g protein

Friday, September 9, 2011

Chocolate Peanut Butter Banana Frozen Fro-yo

Certain people are just meant for one another- like some couples and best friends. You know, that 'click' sort of feeling. I feel the same way about food. While I have some pretty wild food combo creations (I think everyone does, some are just closet creators...) there are oldie nibbles I grew up eating that I will take to my grave. Peanut butter and banana- match in heaven! Add chocolate and it's a killer of a trio. And to really take it over the top- make it into a frozen yogurt!

Chocolate Peanut Butter Banana Fro-yo
  • 3/4 c. (175g) plain greek yogurt
  • 1 tbsp natural peanut butter
  • 1 tbsp special dark cocoa powder (eg:Hersheys)
  • 2 packs stevia
  • 1/2 medium ripe banana

Throw all of the ingredients in the blender, mixing until smooth.

Pour into a metal bowl and freeze until solid, about 2 to 3 hours depending if you prefer 'soft serve' or old fashioned style ice cream.

Serve with more sliced banana if you wish.
Serves 1.

Per Serving: 240 calories, 9g fat, 26g carbs, 4g fiber, 20g protein

Saturday, September 3, 2011

Pumpkin Protein Squares

I am obsessed with pumpkin. I just can't get enough. It should be in a food group of it's own. Since I tend to eat SO much pumpkin goodies I had to adjust to make it fit my diet. Protein, whole grains and healthy fats with a good dose of fibre....totally possible!

  • 2 whole eggs
  • 4 egg whites
  • 1 cup plain greek yogurt
  • 1 tbsp quality vanilla extract
  • 1- 15oz can pure pumpkin puree (2 cups)
  • 3/4 cup stevia in the raw
  • 1 1/2 cups oat flour (ground oats)
  • 1/4 cup coconut flour
  • 1/4 cup ground flaxseed
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda
    ****Optional: 1/2 cup chopped nuts

Preheat oven to 350 degrees F. Spray a 9X9 inch baking pan with non-stick cooking oil.

Using electric beaters, beat the eggs until fluffy. Add the pumpkin, yogurt and vanilla. Continue to beat until smooth.

Sift together the dry ingredients. Add the pumpkin mixture. Do not over mix. 

Pour the batter into prepared pan. Bake for 25 to 30 minutes or until spring to touch and toothpick inserted in center comes out clean.

Remove from oven and let cool on wire rack fully before cutting.

Makes 9 squares

Per square: 117 calories, 3g fat, 15.5g carbs, 4.5g fiber, 8g protein