Apple-Oat Greek Yogurt Muffins 

Yield: 12 muffins

Ingredientsyogurt mufins

  • 1 cup oat flour
  • 1 cup old fashioned rolled oats
  • 2 Tbsp flaxseed meal
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1 tsp. ground cinnamon
  • pinch of salt
  • 1 large egg
  • 6 oz. container plain Greek yogurt
  • 1/2 cup unsweetened applesauce
  • 1/2 cup brown sugar
  • 1 tsp. vanilla extract
  • 1/4 cup milk
  • 1 Honeycrisp apple (or apple of your choosing), chopped into small pieces

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.yogurt muffins
  2. Line a 12 cup muffin tin with muffin wrappers or spray with cooking spray. Set aside.
  3. In a large bowl, combine flour, oats, flaxseed meal, baking powder, baking soda, cinnamon, and salt. Set aside.
  4. In a medium bowl, combine egg, yogurt, applesauce, brown sugar, vanilla and milk.
  5. Make a well in the dry ingredients and pour in the applesauce mixture. Stir until just combined.
  6. Fold in chopped apples.
  7. Divide batter evenly among the 12 muffin cups, filling each to 3/4 full. Add a sprinkle of oats and/or brown sugar to the top of each muffin if desired.
  8. Bake muffins for 20-22 minutes, or until top is firm to the touch and toothpick inserted into the center comes out clean. Allow muffins to cool in the pan for approximately 10 minutes before transferring to a wire rack to cool completely.

 

Created by registered dietitian Jenna Allen with inspiration from http://www.runningwithspoons.com/2015/01/21/apple-oat-greek-yogurt-muffins/.

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Apple Maple Brown Sugar Quinoa Breakfast Bowl

Prep time: 5 minutes
Makes: 1 portion

This new take on “cold cereal” is quick, easy and oh-so nutritious!

Ingredients:quinoa bowl

  • 1/2 cup cooked quinoa – cook it fresh or make this breakfast bowl the morning after having quinoa for dinner (just cook a little extra!)
  • 1/4 – 1/2 cup milk
  • 1/2 of an apple, diced
  • 1 Tablespoon brown sugar
  • Sprinkle of real maple syrup

Directions:

  • In a bowl or mason jar, combine quinoa, milk apples, brown sugar and maple syrup. Enjoy!
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Smoothie Bowls

Smoothie in a Bowl: Endless Possibilities

If you like to eat your breakfast with a spoon (as opposed to drinking it through a straw), what better way to start your day than with this cool, nutrient-rich breakfast? Smoothie bowls have endless possibilities depending on your taste preferences. All you need is a good blender, a bowl and spoon, and your ingredients and toppings of choice.

In a blender, combine:21st-smoothie-bowls

  • ½ – 1 cup frozen fruit: Try frozen mixed berries, mangos, cherries, or another frozen fruit favorite.
  • Fresh fruits or vegetables: You might consider ½ to 1 whole fresh banana. The banana adds a nice creaminess to your smoothie bowl. The riper the banana, the sweeter it will be. Or try adding a handful of kale or baby spinach, some roasted beets or fresh peaches.
  • ¼ – ½ cup milk plus ½ – 1 cup vanilla Greek-style yogurt – OR – ½ to 1 cup kefir
  • Other ingredients of your choosing: Perhaps 1 Tablespoon chia sees, a spoonful of nut butter, a sprinkle of flaxseeds or a scoop of whey protein powder.

Blend until smooth and creamy and pour in a bowl. Play around with the amount of milk/yogurt or kefir, keeping in mind that the thicker the smoothie, the easier it is to eat with a spoon.

A smoothie bowl is not complete without the toppings. Try fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, ground flaxseed, unsweetened shredded coconut, crushed graham crackers or a few chocolate chips. Let your creativity inspire you!

Berry Beet Smoothie Bowl

Ingredients

  • 1 cup frozen mixed berries
  • ½ of a banana
  • 2 cooked beets
  • ½ cup raspberry kefir

Instructions

Place frozen berries, banana, beets and kefir in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

 

Tropical Mango Smoothie Bowlsmoothie bowl

Ingredients

  • 1 cup frozen mango
  • ½ of a banana
  • ½ cup low-fat vanilla Greek-style yogurt
  • ¼ cup low-fat milk (more if you prefer a thinner consistency)
  • 1 tsp flaxseeds

Instructions

Place frozen mango, banana, yogurt, milk and flaxseeds in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

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Lasagna Soup

Ingredients:

  • 2 teaspoons olive oil
  • 1 pound lean ground beef
  • 1 yellow onion, diced
  • 2 teaspoons minced garlic (4 cloves)
  • ½ teaspoon red pepper flakes
  • 1 14-ounce jar traditional pasta sauce
  • 4 cups low-sodium chicken broth
  • 1 14.5-ounce can fire roasted diced tomatoes
  • 1 14.5-ounce can crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 teaspoon basil
  • 1 teaspoon parsley
  • 1 teaspoon oregano
  • 2 whole bay leaves
  • Salt and pepper, to taste
  • 8-10 ounces penne or rotini noodles
  • Fresh basil
  • Cottage cheese, shredded mozzarella cheese, and finely grated Parmesan cheese for serving

Directions:

  1. Preheat a skillet on the stove top over medium heat. Add beef and diced onions and cook, stirring often, until beef is browned and onions are translucent. Drain off excess fat.
  2. Add the garlic and red pepper flakes and sauté for 1 minute, or until fragrant.
  3. In a stockpot, combine beef/onion/garlic/red pepper mixture with pasta sauce, chicken broth, diced and crushed tomatoes, tomato paste, basil, parsley, oregano and bay leaves. Bring to a boil, then reduce heat to low and simmer uncovered, stirring occasionally, for 30 minutes. Discard the bay leaves. Salt and pepper to taste.
  4. While the stockpot is simmering, cook the pasta per package directions. Toss pasta with a drizzle of olive oil once cooked and drained.
  5. To serve, scoop ¼ to 1/3 cup of cottage cheese into each bowl. Sprinkle the cottage cheese with mozzarella, then add a helping of cooked noodles. Ladle the warm soup over the top and garnish with fresh chopped basil and Parmesan cheese. Enjoy!

* Because the soup and noodles are cooked separately, the soup freezes and reheats very well. Just cook fresh pasta for the leftovers.

lasagna soup

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Pesto, Avocado, and Mozzarella Grilled Cheese

Total time: 10 minutes
Makes: 1 portion

Ingredients:grilled cheese

  • 2 slices of whole grain bread of choice
  • 2 tablespoons butter
  • 1/4 cup pesto (homemade or your favorite store-bought variety)
  • 1/2 avocado, sliced
  • Mozzarella cheese, thinly sliced

Directions:

  1. Preheat a skillet on the stovetop over medium heat.
  2. Butter one side of each slice of bread. Place one slice of bread butter-side-down in the skillet.
  3. Generously spread pesto on the bread in the skillet. Then layer avocado slices and Mozzarella slices, followed by another layer of pesto.
  4. Place the second slice of bread, butter-side-up on top of the sandwich.
  5. Grill until lightly browned. Then flip sandwich and grill the other side until the cheese is melted and the bread is golden-brown. (If the cheese is not melting, you can add a lid to the pan – the trapped heat will help the cheese melt faster.)
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