Helpful Healthy Recipes and Alternatives

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Sadie
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Location: 30 miles southeast of Tulsa Oklahoma

Helpful Healthy Recipes and Alternatives

Postby Sadie » Tue Jul 15, 2008 1:03 pm

Hi Ladies,

Am spending a little time trying to make some of my favorites into healthier versions. Thought I would share them as I come up with some acceptable ones. I made three different things yesterday and only one came out ok.

I am trying to use soy flour and graham flour to replace some of the all purpose flour in recipes. I made blueberry muffins, a quick bread, and bread in the breadmaker. Only the blueberry muffins passed the test.

I also keep track of nutritional values per serving. I do this by jotting down the values of everything that goes in the recipe such as calories, carbs, protein, fat, fiber, and then divide by the number of servings made.

I also store the soy flour and graham flour in the fridge as they can bad quicker than white flour. and they are available at WM or other supermarkets.

So here's my Blueberry Muffins.

1 cup oatmeal (old fashioned)
1/2 cup soy flour
1/2 cup graham flour
2.5 cups all purpose flour
2/3 cups sugar
2 tbs. baking powder
1/2 tsp. salt
1 cup soy milk
1 cup water
2 eggs
1/2 cup olive oil
1 cup blueberries(fresh or frozen)

Combine oats, flours, sugar, baking powder and salt. Mix in milk, water, eggs and oil. Fold in blueberries. Filled greased muffin cups 2/3 full with batter.

Bake at 425 degrees for 15 minutes. Please keep in mind that the soy flour browns quicker so keep an eye on them so they don't get too brown. Makes 24 muffins

Nutritional Values: Calories 122, Carbs 17g, Fat 4.9g Sfat .6g Protein 3g Fiber 1g

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Sadie
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Joined: Fri Jul 11, 2008 10:57 am
Location: 30 miles southeast of Tulsa Oklahoma

Re: Helpful Healthy Recipes and Alternatives

Postby Sadie » Sun Jul 20, 2008 2:52 pm

Easy Granola

1 cup graham flour
1 cup soy flour
2 cups Oatmeal (old fashioned or quick)
1 cup brown sugar
1/2 cup olive oil
1 tsp salt
1 tsp baking soda

Mix all ingredients together with a mixer. spread out on a lightly greased cookie sheet.
Bake at 325 for 1 hour, stirring several times through the hour.

Makes 12 (2oz) servings

Each serving: Calories 235, Carbs 31, Fat 11.6 Sfat 1 Protein 7.3 Fiber 4.7

Ways I have used this: mixed with one tablespoon of peanut butter, mixed with blueberry and milk and heated in the microwave. Mixed with cold milk. sprinkled on top of yogurt.

It's real powerhouse of good carbs, the right kind of fat, protein and fiber to fill you up and keep you filled for awhile.

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Harriet
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Re: Helpful Healthy Recipes and Alternatives

Postby Harriet » Sat Aug 02, 2008 12:05 am

Turkey Tacos
Brown 1 to 1.5 pounds ground turkey breast in 2 tbsp safflower oil or extra virgin olive oil. Drain and return to pan. Add 1/3 package Old El Paso Low Sodium Taco seasoning. (fold package and seal in a baggie for next time) Add a few tbsps water and return to a simmer just long enough to coat turkey with seasoning. Remove from heat. Warm 6-inch corn tortillas according to package (I like to microwave). Serve with bowls of 1 cup each diced tomatoes, diced green peppers, diced onions and grated carrots for "make your own" tacos. (Optional - Shredded low-fat cheese.)

3 tacos equal about
460 calories; 44 g. carbs; 22 g. fat; 20 g. protein; 8 g. fiber

We only cook for 3 here, so we keep the remaining meat mixture refrigerated and the combined veggies refrigerated and it's easy to make just one or two tacos later for a snack.

Can't say enough about safflower oil. It's more expensive but very light and healthy.

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Nancy
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Re: Helpful Healthy Recipes and Alternatives

Postby Nancy » Sat Jan 09, 2010 9:00 pm

I've been making low carb. soups and stews putting in turnips and or parsnips in place of potatoes or noodles. Seems to be working great for us.

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Nancy
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Re: Helpful Healthy Recipes and Alternatives

Postby Nancy » Thu Jan 14, 2010 11:30 pm

Peanut Butter low carb cookies/low sugar cookies

1 c. peanut butter 1 pkg. sug. free
vanilla or cheese cake flavored pudding *
1 egg
1 tea. vanilla
1/2 pkg. cream cheese (4 oz.)
1 tea. cinnamon
3/4 c. splenda or other sugar free baking
substitute.
[I'm going to add leavening next time 1 tea. Rumford baking powder]
Mix well shape in to balls bake at
350* for ten min.

-----
* I did a chocolate version using chocolate pudding too they were just as yummy!

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Nancy
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Re: Helpful Healthy Recipes and Alternatives

Postby Nancy » Sat Jul 03, 2010 5:15 pm

Fruit Salsa
1 cup diced fresh mango
1/2 cup diced fresh pineapple
1/2 cup diced papaya
1 fresh jalapeno pepper, seeded and minced
1/2 medium red onion, finely diced
3 tablespoons lime juice
1 tablespoon olive oil
1 teaspoon salt, or to taste
1 tablespoon chopped fresh mint

Toss together the mango, pineapple, papaya, jalapeno pepper,
and red onion in a bowl. Pour in the lime juice and olive oil.
Season to taste with salt, and stir to combine.
Sprinkle with chopped mint leaves before serving.

-----

Tomato Salsa
3 tomatoes, chopped
1/2 cup finely diced onion
5 Serrano chilies, finely chopped
1/2 cup chopped fresh cilantro
1 teaspoon salt
2 teaspoons lime juice

In a medium bowl, stir together tomatoes, onion, chili peppers, cilantro, salt, and lime juice.
Chill for one hour in the refrigerator before serving.

-----

Beer Salsa
½ tea. salt
1 onion minced
1 green pepper, diced
3-4 tomatoes, peeled and diced
½ c. cilantro or flat parsley, chopped
2 sweet peppers, finely chopped
1 tablespoon oil
½ c. beer
1 tea. ground cumin

In a med. Saucepan, sauté onion in oil for 2 min., or until slightly softened.
Add remaining ingredients except cilantro or parsley, and barely bring to a boil.
Remove from heat. Stir in cilantro or parsley. Allow to cool for 30 min.
Serve chilled or at room temperature. Add a squeeze of fresh lime juice, if desired.


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