1/4 cup oats
1 tsp brown sugar
splash of milk
Mix it all up. Stick in coffee mug in microwave for 2 minutes.
½ cup applesauce
1 cup mashed banana (about 3 bananas)
1 banana for slicing
1 cup cooked quinoa (about ½ cup dry)
2 ½ cups old-fashioned oats
½ cup almond milk
¼ cup honey
1 tsp vanilla extract
1 tsp cinnamon
1 apple, peeled and chopped
1.Preheat oven to 375 degrees. Lightly grease a muffin tin (I use olive oil).
2.Cook the quinoa. Bring ¾ up water to a boil, pour in ½ cup dry quinoa, reduce to a simmer until fluffy—about 12 minutes.
3.Mix applesauce, mashed banana, almond milk, honey and vanilla in a bowl.
4.Mix dry ingredients (quinoa, oats, cinnamon) in a separate bowl. Slowly stir the wet into the dry until fully combined.
5.Peel core and chop up an apple. Mix the apple chunks into the bowl.
6.Fill each of the muffin cups to the top with the quinoa mixture. Add a banana slice or two to the top of each.
7.Bake for 20-25 minutes.
8.Let cool for 5 minutes, then enjoy one warm!
Store in an airtight container in the fridge. Reheat leftovers in the microwave before eating. You can also add some crushed pecans or walnuts to these–experiment!
recipe via: pumpsandiron.com
Spring onion as required
Chopped tomatoes as required
Onion as required
Cheese as required
You can add chicken or other lean meats, spinach, ricotta cheese, bell peppers, and lots more as per your taste.
Eggs 6 beaten with 2 tbsp milk, black pepper to taste
Looking for a healthy appetizer to make for the game?
•1 head cauliflower, large (7″ – 8″ wide)
•1/4 cup egg whites
•1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
•1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
•1/4 tsp freshly ground black pepper
•Pinch of salt
•Marinara sauce for dipping
1.Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine.
2.Place in an oven proof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel (I used glass tea towel from a Dollar store, similar to this one). Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
3.Fold the towel holding by the ends and squeeze the liquid out of the cauliflower “ball” as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid. Second photo, from right to left: before squeezing, after squeezing, liquid squeezed out.
4.Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
5.Transfer cauliflower mixture onto the baking sheet lined with parchment paper. Flatten with your hands into a rectangle, approximately 9″ x 7″ size and 1/4″ thick.
6.Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.
Storage Instructions: Refrigerate covered for up to 2 days. You can also freeze the bread sticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.
Recipe and Image courtesy of iFoodReal
Healthy Spinach And Artichoke Dip
10-ounce bag fresh spinach
6 ounces (3/4 block) 1/3-less-fat cream cheese, softened
6 ounces (3/4 block) fat-free cream cheese, softened
1/2 cup fat-free sour cream
1 1/2 cups part-skim mozzarella, shredded
1 (14-ounce) can artichoke hearts, drained and chopped
1/4 teaspoon freshly ground black pepper
3 garlic cloves, crushed (not minced)
6 tablespoons shredded parmesan cheese, divided
1. Preheat oven to 350°F.
2. Tear spinach into bite-size pieces, removing any thick stems. Rinse in a colander, leaving a little water on the leaves. In a large nonstick skillet or Dutch oven, sauté the spinach over medium heat until wilted. Drain in the colander, pushing a little of the extra water out.
3. In a large mixing bowl, combine the cream cheeses with a potato masher. Add sour cream and mash more. Add spinach, mozzarella, artichokes, pepper, garlic, and 2 tablespoons of the parmesan. Stir everything until thoroughly combined.
4. Pour mixture into a 1 1/2 quart baking dish. Sprinkle remaining 1/4 cup of Parmesan on top. Bake 30 minutes, or until parmesan is melted dip is all bubbly.
recipe & photo via www.joeydfitness.com