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Low-fat Granola Recipe

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2 cups rolled oats ¼ cup sliced almonds ¼ cup honey ¼ cup molasses 2 Tbl water 1 ½ tablespoons vegetable oil ¼ tsp cinnamon ¾ cup raisins Pre-heat oven to 375 degrees. Combine the oats and almonds in a medium bowl. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. Remove from the oven and add the raisins. Cool completely before serving. Note: This recipe can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature. Nutrition information per 1/2 cup serving:
 223 calories; 5g fat (0g saturated); 4g protein; 
42g carbohydrate; 3g fiber; 7mg sodium. Courtesy of Emily DuVal at http://emilytrains.wordpress.com/
From Donate Your Weight

Grilled Vegetable Lasagne

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Grilled Vegetable Lasagne
Adapted from the cover recipe of Cooking Light magazine, April 2005. Give yourself about 3 hours from the time you start chopping to the time you start eating. This is a fun "team project" if one person likes to grill and the other likes to be in the kitchen. P.S. The bolded items are things I changed to suit my preferences) 3 eggplants, peeled, cut lengthwise into ¼ inch slices (about 3 pounds) 3 zucchini, cut lengthwise into 1/8 inch slices (about 1 ¼ pounds) ½large white or yellow onion, sliced thin 2 red bell peppers quartered and seeded Cooking spray 1 teaspoon salt divided into two ½ teaspoons ¾ teaspoon freshly ground black pepper, divided into ¼ tsp. and ½ tsp. 1 (15 ounce) container fat-free ricotta cheese 1 large egg (or ¼ cup eggbeaters) ¾ cup grated Asiago cheese divided into two piles of ½ and ¼ cup each. ¼ cup minced fresh basil ¼ cup minced fresh parsley 9 lasagna noodles 1 (26 oz) jar tomato-basil spaghetti sauce ( they recommend Muir Glen, I used Classico and thought it was great) ¾ cup shredded part-skim mozzarella cheese, divided into three piles of ¼ cup each. (My recommendation, don’t grate it all in the beginning if you’re going to be near heat, by the time you use it, it might start melting together.) ¼ cup commercial pesto
  • Preheat grill
  • Coat eggplants and zucchini with cooking spray
  • Sprinkle with ½ tsp. salt and ¼ tsp. black pepper
  • Grill eggplant and zucchini 1 ½ minutes on each side or just until tender. Cool, combine in a large bowl.
  • Place bell peppers and onions on the grill, grill 3 minutes or until tender. Cut into 1-inch-wide strips. Add bell peppers to eggplant mixture.
  • Preheat oven to 375
  • Combine:
· Ricotta cheese · Egg · ½ cup Asiago cheese · Basil · Parsely · ½ tsp salt · ½ tsp pepper · 1 Tbsp crushed red pepper
  • Cook the lasagna noodles according to package directions, omitting the salt and fat.
  • Coat a 13x9 inch baking dish with cooking spray.
  • Spread ½ cup spaghetti sauce in bottom of the pan
  • Arrange 3 noodles over the sauce.
  • Top with half of eggplant mixture.
  • Spread half of ricotta cheese mixture over eggplant mixture
  • sprinkle with ¼ cup mozzarella cheese
  • Arrange 3 noodles and 1 cup of spaghetti sauce over cheese
  • Spread remaining eggplant mixture
  • Spread remaining ricotta cheese mixture
  • Spread pesto over ricotta cheese
  • Sprinkle with ¼ cup mozzarella cheese
  • Cover with remaining 3 noodles
  • Spoon 1 cup spaghetti sauce over noodles
  • Sprinkle with remaining ¼ cup mozzarella cheese
  • Bake at 375 for 1 hour
  • Let stand 15 minutes before serving.
  • Yield 12 servings
Calories 265 (29% from fat) Points value: 5 Fat 10.4 g (sat. 4.2 g. mono 1.3, poly 0.4 g) Protein 15.2 g Carb 41.9 g Fiber 3.2g Chol 40 mg Iron 2.7 mg Sodium 728 mg Calc 269 mg (Please note, I altered the serving size from 10 per pan to 12 per pan. The only thing I changed to compensate was the calories (318 calories per serving when you have 10 servings. I multiplied 318 by 10 then divided by 12 to get 265 calories per serving). I cannot be 100% sure of all other numbers, they are simply provided for your information.

Salmon Salad with Fresh Dill

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Move over tuna - this quick & easy salad has you beat! Try it anywhere you’d use tuna salad: on a sandwich with sliced tomatoes and green leaf lettuce, in a pita with cucumber slices, on whole grain crackers as a snack, or as a protein-packed topping for a fresh green salad. With less fat & calories and TONS more taste, you can’t go wrong with this one! 1 can wild Alaskan salmon (packed in water) 2 bulbs green onion, finely chopped (white and tender green parts only) 2 medium garlic cloves, minced 2 tsp. fresh dill, chopped 1 tsp. lemon juice black pepper to taste 3 tbl. nonfat Greek-style yogurt Drain salmon and flake into a bowl. Combine with onion, garlic, fresh dill, lemon juice, and black pepper. Add yogurt and mix well. Serves 2. Nutrition info per serving: 59 calories, <1g fat (0g saturated, 0g trans), 10g protein, 3.5g carbs, 2g sugar, <.5g fiber, 10mg cholesterol, 127mg sodium. -- From the kitchen of Emily Duval, ACE-certified personal trainer www.emilytrains.com
From Donate Your Weight

Asian Cucumber Salad Recipe

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Asian Cucumber Salad ¼ c. rice vinegar ½ tsp. sugar (I prefer raw organic) 1 tsp. soy sauce ½ tsp. sesame oil 2 medium organic cucumbers, cut lengthwise into quarters and then thinly sliced 2 tsp. sesame seeds (optional) In a medium saucepan bring vinegar and sugar to a simmer, stirring until sugar is dissolved. Remove from heat and cool to room temperature. Stir in soy sauce and sesame oil (and sesame seeds if desired). Toss cucumber slices with dressing and let stand 5 minutes before serving. Serves 4. Nutrition info per serving: 24 calories, 0.7g fat (0.1g saturated, 0g trans), 0.9g protein, 4.7g carbs (2.4g sugar, 0.6g fiber), 0mg cholesterol, 86mg sodium. Courtesy of Emily Duval at http://emilytrains.wordpress.com/

Tangy Molasses Glaze Recipe

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This deliciously simple recipe is a real crowd-pleaser, and its nutritional benefits are off the charts! 2 parts black strap molasses 2 parts dijon mustard 1 part white wine vinegar coarse ground black pepper, to taste Whisk ingredients together in a bowl, then dip shrimp, fish or chicken in mixture right before grilling (do not use as a marinade). The molasses will caramelize slightly on the surface, sealing in the moisture and taste of whatever you are cooking. Nutritional info: Black strap molasses is an excellent source of iron, calcium, potassium, magnesium and vitamin B6. Mustard is packed with selenium (a powerful antioxidant that has been linked to preventing cancer), tryptophan, and mega-3 fatty acids. Vinegar has been shown to lower LDL cholesterol, reduce the glycemic effect of foods eaten with it, and increase satiety. Courtesy of Emily Duval at http://emilytrains.wordpress.com/
From Donate Your Weight

Wheat Berry Salad – Wild Oats Recipe

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This is one of my favorites. I originally saw it at Wild Oats grocery store and as soon as I made it once, I decided I had to have it again. I searched and searched for the recipe but I couldn't find it. I went to the store and looked on the recipe wall, not there. I went on the Wild Oats website, couldn't find it. I went to the store manager and the deli, they couldn't help. LUCKILY I found it and now I will never lose it again. It's got everything: sweet, crunchy, tangy, lots of fiber, low fat and easy to save for leftovers. I will admit it's not EASY to make but if you plan ahead it's not hard either. I make a batch and it lasts for several days. Great as a snack or even a meal or side dish. I wrote a few of my own notes into the recipe to make it easier. Full name: Wheat Berry Salad with Walnuts, Dried Cranberries, Feta and Rosemary Vinaigrette Total time: 1 hour and 15 minutes. Serves 4 1 cup organic hard red winter wheat berries (*tip: to reduce cooking time, soak wheat berries in water overnight) 1 ½ cup chicken broth, vegetable stock or water 1/8 cup dried cranberries, chopped 1/8 cup dried apricots, chopped 1/3 cup whole organic walnuts (toasted) 6 Tbsp. Extra Virgin Olive Oil 3 Tbsp. Balsamic Vinegar 1 tsp. Dijon mustard 1 clove garlic, chopped 1 Tbsp. fresh rosemary, chopped ½ tsp. freshly ground pepper 1 tsp. sea salt 1 bunch organic green onions, finely diced 4 butter lettuce “cups” 2 oz. crumbled feta cheese Rinse wheat berries and place in a saucepan. Add broth or water. Cover and bring to a boil. Turn down to a simmer and cook for about an hour* or until the wheat berries are soft. Remove from heat and stir in cranberries and apricots. Cover and let sit for 10 minutes. Chill in refrigerator until ready to use. Place walnuts in a skillet. Toast over a medium heat…be careful not to let the walnuts burn. Remove from pan, allow to cool and chop. Set aside. Place olive oil, vinegar, mustard, garlic and rosemary in a blender. Pulse to combine. Add salt and pepper to taste. Place cooked wheat berries in a bowl. Mix in walnuts, onions and just enough dressing to hold everything together. Place in butter lettuce cups and garnish with crumbled feta cheese.
From Donate Your Weight

Quick “Raw Apple Pie” Snack

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If you are looking for a fast, delicious and nutritious snack that is fiber-filled and low glycemic, then you'll love my "Raw Apple Pie" snack (or dessert).  Raw Apple Pie 1 Apple (my favorite is Fuji, but do experiment) sliced very thinly Sprinkle cinnamon on the slices (to taste) Add several raw walnut pieces (or flax seed) Enjoy!
__________________ Dr. Marjorie Miles, DCH Donate Your Weight Coach Author of Dream Doors http://www.journeyofyourdreams.com
(Editor's note: I make this same dish from time to time except I heat the above ingredients until the apples are hot and soft then top it with some cottage cheese and granola for that Dutch Apple Pie ala mode effect.)
From Donate Your Weight

Earthy Ratatouille

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I love finding ways to make vegatables delicious.  Here's another great recipe! Provence Gastronomy - Recipes Recipe (12 servings; makes about 4.5 litres) 1.6 kg tomato [tomate] 700 g eggplant (2) [aubergine] 500 g zucchini (2) [courgette] 700 g bell pepper (2-3) [poivron] 1 kg onion [oignon]    6 cloves garlic [ail] Herbes de Provence (basilic,thyme, parsley) olive oil [huile d'olive] salt, pepper [sel, poivre] 140 g tomato paste 1. Peel and drain the tomatoes (don't mind the seeds): cut out the stem cores; drop the whole tomatoes into boiling water for 2 minutes. Remove into a collander. The skin should split for easy removal; otherwise, make an X cut in the top, then peel off the skin. 2. Chop the onion and garlic. Clean the bell pepper, cut into small strips. 3. In a large cooking pot with thick bottom, put in olive oil, onions and chopped garlic. Add in the bell pepper. Cover to keep in the moisture. 4. Add the peeled tomatoes and herbs de Provence. If you don't have good garden tomatoes with flavor, add a small can of tomato paste. Stir well and cook for another 15 minutes. 5. Cut the eggplant into rondelles. Cut the un-peeled zucchini into rondelles. 6. Add the eggplant and zucchini to the pot. Cook for about 30 minutes. Donna Schilder, PCC The Happy Living Coach www.TheHappyLivingCoach.com
From Donate Your Weight