Honey Cinnamon Roasted Sweet Potatoes
4 sweet potatoes- peeled and cut in bite size cubes
2T olive oil
2T honey
2t cinnamon
salt
Toss potato cubes with the other ingredients and bake at a 375 degree oven for 40-45 min. Half way through flip the potatoes.
No Bake Coconut Chocolate Granola Bars
1/2c coconut oil
1c of whatever nut butter you like
1/4c honey
2T of real maple syrup
2 1/2 c of oats
1c unsweetened coconut
1/4 c chocolate chips
Heat oil, nut butter, honey and syrup on stove until coconut oil is liquid. In separate bowl, mix oats and coconut. Pour heated oil into oats and stir until well incorporated. Press into a parchment lined baking pan and then press chocolate chips into top. Freeze for 2 hours. Cut into bars. Keep refridgerated so that coconut oil doesn't soften and cause the bars to lose shape.
Hummus
1 can chick peas
1 can white beans
1/2 c tahini
4T of olive oil
Juice of 1 lemon
4 garlic cloves
warm water to help blender to incorporate (you can use oil- I don't want that much oil so I use a little warm water in small amounts until I get the consistancy I want)
Salt to taste
Rinse and drain beans. Put all ingredients into the blender and blend, adding small amounts of water or oil until it reaches the right thickness (or thinness for that matter)
Protein Lemon Blueberry Muffins
*** disclaimer- I would use more honey than the recipe calls for because they are not at all even a little sweet and my blueberries were sour. If you have sweet berries, you may not want more honey!
1 c of fresh or frozen blue berries
juice of 2 lemons
2t lemon zest
2 eggs
1/4 c honey (I'd use 1/2)
2 scoops of vanilla protein powder
1t baking soda
2t vanilla
1 1/2c whole wheat pastry flour
1/2 t salt
1/3 c greek yogurt
Combine dry ingredients in one bowl. Combine wet in another (except blueberries and beating eggs), stirring until incorporated. Add dry ingredients to wet in 2 batches. Fold in blueberries. Scoop into cupcake papers and bake 25-30 min at 350 degrees.
Healthy Tikka Masala
Olive oil- 3T
1 white onion chopped finely
4 garlic cloves minced
2T of ginger minced
1 can of tomato puree (29 oz can)
cayenne pepper- 1t
cinnamon- 1t
cumin- 1t
garam masala- 2T
paprika- 1/2t (I used smoked paprika)
salt- 2t
pepper- 1t
1/2 c half and half
1 1/2c greek yogurt
fresh cilantro for garnish
Meat of choice or tofu- cut either into large cubes
Use 2T olive oil to brown chicken or tofu then remove and set aside. Add 1T of olive oil to pan. Sautee onion until translucent. Add garlic and ginger. Add all spices and cook until fragrant. Add tomato puree and bay leaves and simmer until thick (about 15-20 min), stirring often. Add half and half and stir well. Add greek yogurt. Stir well. Cook for another 10 minutes adding the chicken or tofu back to the sauce. Serve over rice.
Cauliflower Mash
2 heads of cauliflower
2T butter (use grassfed)
1/2c low fat sour cream
1/2c milk- any kind you have- do not add all at once- use half and see if the mash is the right consistency which is thinner than potatoes but thick enough to hold shape on a spoon.
Salt & Pepper
Steam the cauliflower until very soft. Put the cauli in the blender with the remaining ingredients. Blend until smooth. Salt and pepper to taste
Happy cooking!!!
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