- 1 c. whole wheat flour
- ½ c. white flour
- 1 t. salt
- ½ t. baking powder
- ½ t. baking soda
- ¼ c. butter
- 1 c. applesauce, unsweetened (or more if needed)
- ¼. c. honey
- 2 large eggs
- 1 tsp. vanilla
- 1 tsp. almond extract
- 2 c. oatmeal (dry)
- 1/2 c. slivered almonds
- 1 c. dried cranberries
Plan ahead for busy mornings! Try this great breakfast bar. Make ahead, freeze and take one out the night before to assure a healthy breakfast. Add a glass of skim milk or 1/2 c. lowfat yogurt for a great meal on the go.
Nutrition facts per serving: Calories: 244, Total Fat: 8.7g, Saturated Fat: 3.1g, Cholesterol: 45mg, Sodium: 306mg, Total Carbohydrate: 38g, Dietary Fiber: 4g, Sugars: 15g, Protein: 6g, Potassium: 150mg.
2 cups water (boiling)
2 cups Bran Flakes (cereal)
1 cup applesauce (unsweetened)
2 cups sugar
4 large eggs
½ cups unbleached white flour
½ cups whole wheat flour
5 tsps. baking soda
1/2 tsp. salt
2 cups All Bran cereal (Kellogg's)
Soak bran flakes in boiling water. Cream applesauce, sugar, eggs and buttermilk. Add the water and bran flakes to the creamed mixture. Sift flour, baking soda and salt together. Alternately add flour mixture and All Bran to the wet ingredients until everything is mixed together. The mixture will be lumpy. You can cover and refrigerate this mixture up to 6 weeks. Spoon out the desired amount into muffin tins (either lined with paper or spray with Pam non-stick spray). Bake at 400 Degrees for 20-25 minutes.
Makes 36 muffins.
Nutrition facts per serving: 146 calories, 1 gram fat, 31g. carbohydrate, 4g. protein.
NOTE: Add any type of fresh or frozen fruit for an added treat (remember to include the fruit in your nutritional calculations). My favorite is fresh blueberries, but apples or raspberries are great too!
- 1-1/4 cups unbleached all-purpose flour
- 2 cup whole-wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 2 teaspoon ground cinnamon
- 1 teaspoon pumpkin pie spice
- 2 eggs
- 1 cup low-fat buttermilk
- 1 cup packed brown sugar
- 1/2 cup applesauce
- 2 teaspoons vanilla extract
- 2 cups finely chopped rhubarb
- 1/4 cup chopped walnuts, toasted
- 2 teaspoons butter
- 1/4 cup chopped walnuts, toasted
- 1/3 cup packed brown sugar
Preheat the oven to 350 degrees. Coat two standard-size loaf pans with nonstick cooking spray and set aside.
Combine the all-purpose flour, whole-wheat flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice in a bowl and set aside.
In another bowl, beat the eggs, buttermilk, brown sugar, applesauce and vanilla. Add the dry ingredients all at once, and stir until just moistened. Do not over mix. Stir in the rhubarb and walnuts. Spoon the batter into the prepared pans.
To make the topping, mix together the butter, walnuts and brown sugar. Spread evenly over the top of both loaves. Bake in the preheated oven for about 50 minutes, or until a sharp knife inserted into the center comes out clean. Makes two loafs, or 24 servings
Nutritional facts per serving: Calories: 144.3; Total Fat: 2.4 g; Cholesterol: 1.4 mg; Sodium: 146.3 mg; Total Carbs: 31.7 g; Dietary Fiber: 1.0 g; Protein: 3.5 g.
• ½ c. unsweetened applesauce
• 1/3 c. brown sugar
• 2 eggs
• 1 c. all-purpose flour
• 1 c. rolled oats
• 1 t. baking soda
• ½ t. salt
• 1 t. cinnamon
• 1 ½ c. ripe bananas (mashed up)
• ¼ c. lowfat milk (or soy milk)
• 1/3 c. raisins or nuts (optional – not included in nutrition info below)
Preheat oven to 350 degrees. Spray a 9x5 loaf pan with cooking spray. Cream applesauce, sugar and eggs. Mix dry ingredients in a separate bowl. Alternately add the creamed mixture, bananas and milk to dry ingredients until mixed thoroughly. Add raisins or nuts if desired.
Pour into loaf pan. Bake at least 1 hour. Cool 10 minutes and turn out of pan. Serves 16
Nutrition facts per serving: Calories: 103; Total Fat: 1.3g; Saturated Fat: 0.3g; Cholesterol: 27mg; Sodium: 165mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 9g; Protein: 3g; Potassium: 150mg.
- 3 large Egg, fresh
- 3/4 cup Pumpkin, canned
- 1/2 cup Sugar, white, granulated
- 1 tsp Lemon juice
- 3/4 cup Flour, whole wheat (whole grain)
- 1 tsp Baking powder
- 1 tsp Ginger, ground
- 2 tsp Cinnamon, ground
- 1/2 tsp Nutmeg, ground
- 1 tsp Salt
- ½ cup Sugar, confectioners (powdered)
- 1/4 cup Applesauce, unsweetened
- 6 oz Cream cheese, fat-free
- ½ tsp. vanilla
- Extra powdered Sugar to dust the pumpkin roll.
Preheat over to 375 degrees. Grease and blower a 15x10x2 jelly roll pan. Line the pan with wax paper. Beat the eggs in an electric mixer at high speed for 5 minutes. Gradually add the granulated sugar, pumpkin and lemon juice. Sift together the dry ingredients, and fold into the pumpkin mixture. Spread the batter in the pan. Bake for 15 minutes, remove from the oven, let the cake sit in the pan for 10 minutes then turn the cake out on a clean tea towel (or wax paper) that has been sprinkled with powdered sugar. While the cake is still warm roll it up lengthwise.
Beat the filling ingredients until smooth. When the cake is cool, unroll and spread with filling. Reroll, cover with plastic wrap and chill at least 1 hour. Prior to serving dust with powdered sugar. Serves 10.
Nutrition facts per serving: Calories: 146, Total Fat: 1.8g, Saturated Fat: 0.6g, Total Carbohydrate: 28g, Dietary Fiber: 2g, Sugars: 17g, Protein: 5g. Compare this to the full fat/full sugar recipe has 353 calories and 19 g fat per serving!
- 3 eggs
- 1 c. applesauce (unsweetened)
- 3 c. grated Zucchini
- 1t. vanilla
- 1 c. sugar
- 1 ½ c white flour
- 1 ½ c whole wheat flour
- 1 t salt
- 1 t. baking soda
- 1 t. baking powder
- 2 T. cinnamon
- 1 t. nutmeg
- ½ t. cloves (optional)
Mix it all together, place in 2-9x 5 pans, bake at least 1 hour at 325 degrees (or until done). Serves 16. Nutrition facts per serving: Calories - 151, Total fat - 1.2g, Saturated Fat, 0.3g, Total Carbohydrate 32g, Dietary Fiber 3g, Sugars 14g, Protein 4.2g.
- 1 cup rolled oats
- 2 cups dates (about 15 dates), cut into bits
- 1/2 cup almonds
- 1 tsp cinnamon
- ½ tsp nutmeg
- 1/2 cup wheat germ
- 1 tsp vanilla (or almond) extract
- 2 T. honey
- ¼ c. unsweetened applesauce
- 1/2 cup crunchy peanut butter (or almond butter)
- 1/4 cup shredded coconut (unsweetened if you can find it)
In a large bowl, mix dates, oats, flax seed, chopped nuts, cinnamon and nutmeg together. Then add in vanilla, peanut butter and honey. Mix together. Cover and put in fridge for 30 minutes. Once chilled, mold into bite-sized balls and roll in shredded coconut. Store in fridge. Serves 12-16
Nutritional Facts (information is for recipe with sweetened coconut): Per serving (16 servings) Calories: 171, Total Fat: 7.2g; Saturated Fat: 1.5g; Cholesterol: 0mg; Sodium: 46mg; Total Carbohydrate: 25g; Dietary Fiber: 4g; Sugars: 16g; Protein: 5g; Potassium: 250mg.
Per serving (12 servings) Calories: 228; Total Fat: 9.6g; Saturated Fat: 2.0g; Cholesterol: 0mg; Sodium: 61mg; Total Carbohydrate: 33g; Dietary Fiber: 5g; Sugars: 21g; Protein: 7g; Potassium: 340mg.
- 1/2 cup almond or peanut butter
- 1/4 cup honey
- ½ c unsweetened applesauce
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- 3 cups old fashioned rolled oats
- 1/2 cup toasted slivered almonds
- 1/2 cup dates, raisins or other dried fruit
Preheat oven to 350 degrees F. Spray a 9 inch square pan with canola cooking spray (or line with parchment paper). Combine nut butter and honey in a heavy bottomed sauce pan over medium-high flamed. Whisk until melted — three to five minutes.
Stir in vanilla and cinnamon. Add in oats, almonds and fruit. Spread into a 9 inch baking pan. Bake for 15 minutes. Let cool completely and cut into nine equal squares.
Nutrition Facts Per Serving. Serves 12. Calories: 207; Calories from Fat: 87; Total Fat: 9.7g; Saturated Fat: 1.7g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 26g; Dietary Fiber: 4g; Sugars: 9g; Protein: 7g; Potassium: 210mg.
- 4 oz. (1/2 c) low-fat cream cheese (room temp.
- ¾ c. nonfat sour cream
- 2 T. packed brown sugar
- 1 tsp. ground cinnamon
- ¼ t. vanilla extract
Whisk all the ingredients together in a medium bowl. Refrigerate at least 30 minutes prior to serving. Serve with fresh fruit (apples, pears, cantaloupe, honeydew, pineapple, strawberries. Serving size ¼ cup.
Nutrition facts per serving: 129 calories, 5g fat, 15mg cholesterol, 0g fiber, 165mg sodium, 17g carbohydrate.
- 1/4 cup all-purpose flour
- 2 Tbsp. granulated sugar
- 2 Tbsp. light brown sugar
- 1/2 tsp. cinnamon
- 1/4 tsp. ground ginger
- 1/4 tsp. ground nutmeg
- Pinch of salt
- 2 Tbsp. nonhydrogenated margarine (such as Promise)
- 1 Tbsp. chilled unsalted butter, cut into small bits
Pear & Cranberry Filling
- 3 cups Bosc or D’Anjou pears, peeled and chopped
- 1/4 cup dried cranberries
- 1/2 Tbsp. sugar
- 2 tsp. fresh lemon juice
- 1 tsp. fresh lemon zest
- 2 Tbsp. slivered almond
Preheat the oven to 375°F. Coat 6 small ceramic dishes (1 cup each) with cooking spray. Set aside. Prepare the topping: In a medium bowl, whisk together the flour, sugar, brown sugar, cinnamon, ginger, nutmeg, and salt. With a pastry blender or two knives, cut in the margarine and butter until coarse crumbs are formed. Set aside. You should have about 3/4 cup of topping
For the pear and cranberry filling, mix together all the ingredients in a bowl. Divide the pear-cranberry mixture between the 6 dishes. Top the mixture with the crumb topping.
Bake uncovered for 20 minutes. Sprinkle the top of each crisp with slivered almonds. Raise the heat to 400°F. Continue to bake the crisps for 5 minutes, or until the topping is light brown and crisp. Remove the crisps from the oven. Serves 6.
Nutrition facts per serving: Calories 180; Total Fat 6g; Saturated Fat 2g; Sodium 30mg (without added salt); Potassium 145mg; Total Carbohydrate 31g; Dietary Fiber 2g; Sugars 21g; Protein 1g; Phosphorus 30mg
Recipe courtesy of “Diabetes Forecast”
- 3 cups rhubarb cut into ½ in pieces
- 1/3 cup sugar
- 1 teaspoon grated fresh ginger, (optional)
- 2 cups fresh strawberries, hulled and halved or quartered
- 3 large egg whites, at room temperature
- 1/4 teaspoon cream of tartar
- 2 T. sugar
Preheat oven to 350°F. Stir rhubarb, 1/3 c. sugar and ginger (if using) in a medium bowl. Divide the mixture evenly among six 8-ounce ramekins (mini bowls). Place the ramekins on a baking sheet and cover tightly with foil. Bake until the rhubarb is softened, 25 to 30 minutes. Remove from the oven and remove the foil. Carefully tuck strawberries between the chunks of rhubarb. (Do not stir or the rhubarb will break apart.)
Beat egg whites and cream of tartar in a large bowl with an electric mixer on medium until soft peaks form. Gradually add 2 T. sugar and continue mixing until the egg whites are glossy and hold peaks. Spoon beaten egg whites over each portion of fruit. Use a thin spatula to spread the meringue into decorative peaks.
Return the ramekins to the oven and bake until the meringue is lightly browned, about 10 minutes. Let cool for at least 10 minutes. Serve warm or at room temperature. Serves 6.
Variation: This dish can be made in a deep-dish pie pan instead of individual ramekins. To lower sugars/carbohydrates, substitute 1/3 c. sugar with stevia or Splenda. Don’t substitute the sugar in the meringue.
Nutrition Facts Per Serving: Calories: 104; Total Fat: 0.3g; Cholesterol: 0mg; Sodium: 31mg; Total Carbohydrate: 24g; Dietary Fiber: 2g; Protein: 3g; Potassium: 310mg
Strawberry Banana Smoothie
2 frozen banana (cut into 1-inch chunks)
1 ½ cup hulled frozen strawberries (don’t need to cut them up)
1 cup apple juice, OR Soymilk
Add all of the ingredients in a blender. Start with 1/4 cup of liquid and add more depending on how thick you want the smoothie. Blend in spurts until smooth. Serves 4
Variations: Add cinnamon, nutmeg, cloves, ginger, and/or vanilla
Nutrition facts per serving with apple juice: Calories: 104, Total Fat: 0.4g, Cholesterol: 0mg, Sodium: 4mg, Total Carbohydrate: 27g,
Dietary Fiber: 3g, Sugars: 16g, Protein: 1g, Potassium: 380mg
Nutrition facts per serving with Lite soy milk: Calories: 101, Total Fat: 0.8g, Cholesterol: 0mg, Sodium: 24mg, Total Carbohydrate: 23g, Dietary Fiber: 3g, Sugars: 13g, Protein: 2g, Potassium: 350mg
Peach Melba Smoothie
1 ¼ cup frozen unsweetened peaches
1 ¼ cup frozen unsweetened raspberries
1 ¼ cup orange juice
1 T. Honey
Add all to blender, blend until smooth. Serves 4. Nutritional Facts per serving: Calories: 98, Total Fat. .3g, Cholesterol: 0mg, Sodium: 2mg, Total Carbohydrate: 25g. Dietary Fiber: 1g, Sugars: 23g, Protein: 1g, Potassium: 320mg.
Yogurt Berry Smoothie
1 cup Frozen Fat Free Vanilla Yogurt
2 c. frozen mixed berries
½ c. skim milk
Add all to blender, blend until smooth. Serves 4. Nutrition Facts per serving: Calories: 107, Total Fat: 0.2g, Cholesterol: 5mg, Sodium: 48mg, Total Carbohydrate: 23g, Dietary Fiber: 1g
Sugars: 21g. Protein: 4g, Potassium: 290mg