Banana Flaxseed Smoothie

1 medium banana
1 tbsp. flaxseeds
8 oz. unsweetened vanilla almond milk
2 or 3 ice cubes

Blend all the ingredients together and enjoy! 

About 160 calories per serving.

Pumpkin Cheesecake w/ Almond & Flaxseed Crust

 

 

 

 



Filling:
2 1/2 cups pumpkin puree (I used fresh puree but canned pumpkin is fine)
4 oz. low fat cream cheese, softened
3 tbsps. flour
1/2 tsp. salt
1 tsp. baking soda
1 egg, beaten
1/4 cup turbinado cane sugar
1 tbsp. cinnamon
1 tsp. nutmeg

Crust:
1 tbsp. flax seeds
1/4 cup almonds

• Preheat oven to 425 degrees F.  
• In a large bowl, cream together softened cream cheese and sugar. 
• Add egg, pumpkin, salt, baking soda, flour, cinnamon and nutmeg. 
• Beat all ingredients together for about a minute. 
• Spray a 9 inch pie dish with nonstick spray. 
• In a food processor or coffee grinder, grind together flax seeds and almonds. 
• Evenly, sprinkle the almond/flaxseed crust onto the bottom of the dish. 
• Pour batter into dish covering the crust. 
• Dust the top with a sprinkle of cinnamon. 
• Bake at 425 for 15 minutes and then lower the temperature to 375 degrees F.  Bake for another 30 minutes. 
• Let the pie cool and set on the counter for 30 minutes. 
• Transfer to the fridge to completely set and cool for 3 hours. 

This recipe yields about 8 equal slices/servings.
About 125 calories per slice.

 

Nutritional/Caloric information above is not exact.  It is estimated from ingredient information that is posted on product lablels that are used. 

Roasted Butternut Squash, Spinach & Flax Seed Pasta Salad

2 cups cooked gluten free spiral pasta (use whatever pasta you like)

1/4 cup chick peas

3 cups roasted butternut squash

3 cups frozen spinach, thawed

3 cups frozen broccoli, thawed

3 medium sized carrots, peeled and sliced

1/4 lemon juice

2 tbsps. extra virgin olive oil

1/4 cup parmesan cheese

1 clove fresh garlic, minced

3 tbsps. flax seeds

Salt and Pepper

Preheat oven to 400 degrees F.  Peel the butternut squash and cut into bite size cubes.  Sprinkle with Salt and Pepper and a drizzle of extra virgin olive oil.  Roast for 25 minutes.

In a large bowl, combine all the ingredients.  Serve cold.

This recipe yields about 8 cups. 
About 112 calories per cup.

Nutritional/Caloric information above is not exact.  It is estimated from ingredient information that is posted on product lablels that are used. 





Apple Crisp

Everyone seems to have a recipe for 'apple crisp'....and most are full of butter, sugar and all things tasty...yes...but not so good for you.  Why take something so naturally good for you, like an apple, and make it unhealthy??!? 
This revised, much healthier version of the original is low calorie and let me tell you.....Does. Not. Skimp. on taste!!! Trust me when I tell you that every bite is pure YUM!  It tastes bad for you, but it's not!

4 large apples, skin on, diced
1/8 cup almonds, chopped
1/8 cup raisins
3 tbsps. whole old fashioned oats
4 tbsps. pancake mix
2 tbsps. turbinado cane sugar 
1 1/2 tsps. lemon juice
1/2 tbsp. butter
honey

• Preheat oven to 350 degrees F. 
• In a bowl, combine apples, almond, raisins, 2 tbsps. of pancake mix, lemon juice and a drizzle of honey.  Mix well until everything is evenly coated.
• In a small bowl, combine oats, sugar , butter and 2 tbsps. of pancake mix.  This is your crumb topping. 
• Spray a 9 inch pie pan with nonstick cooking spray.  Pour the apple mixture into the pie pan. 
• Sprinkle the crumb topping over the apples. 
• Cover with tin foil and bake for 25 minutes.  Uncover and bake for another 20 minutes. 

This recipe yields 4 generous servings. 
About 140 calories per serving.

Nutritional/Caloric information above is not exact.  It is estimated from ingredient information that is posted on product lablels that are used. 

Vanilla Almond Peanut Butter Granola

Vanilla Almond Peanut Butter Granola

Talk about healthy and delish!.......Crumble some over greek yogurt, frozen yogurt or ice cream.....or just eat some right out of the container! Its addictive!

4 cups whole grain oats
1 cup whole almonds
1/2 cup light brown sugar
1/4 cup honey
4 tbsps. water
1 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. baking soda
1 cup raisins or dried cranberries
1 tsp. vanilla extract
1 tbsp. peanut butter
1/2 tsp. unrefined expeller pressed organic coconut oil

• Preheat oven to 300 degrees F.
• In a large bowl combine all ingredients, except for the coconut oil.  Mix well until thoroughly combined.

• Grease a large edged cookie sheet with 1/2 tsp. of coconut oil. 

• Evenly spread the granola mixture onto the cookie sheet.  Bake at 300 for about 30-35 minutes. 

 

This recipe yields about 6 cups. 

 

120 calories per serving (1/4 cup).

 

Nutritional/Caloric information above is not exact.  It is estimated from ingredient information that is posted on product lablels that are used.  

Ukrainian Borscht

Ukrainian Borscht
This soup is so healthy and soooo very delicious!  Enjoy this soup on a cold fall day or any old day! 
Trust me...if you feel a cold coming or you have one....do your immune system a favor and make this soup for yourself.
Add a boiled red potato to the soup....so yummy!
 

6 large beets – peeled and cut into bit size chunks

2 cans of whole beets w/juice
1 1/2 cups of tomato juice
8 cups of water
2 medium onions, diced2 celery stalks, diced
1 parsnip, cut into bite size pieces

2 carrots, diced

3 beef bouillion cubes
1 chicken bouillion cube
4 garlic cloves, peeled and left whole

2 tbsps. of butter

2 tbsps. of flour

1 tbsp. of lemon juice

Kosher salt

Fresh ground black pepper

 

( I like all the cut up vegetables in my soup.....you can leave them in....or if you prefer just 'clear' broth....leave all the vegetables in larger chunks....cook through to flavor stock and then remove prior to eating.)
 

I use a very large pot.  This recipe will yield about 20-24 cups of soup when you leave all the chopped vegetables in. 

• Add all the ingredients above (except for the butter, flour and lemon juice) into the large pot. 
• Bring to a boil, then lower heat and simmer till the beets and vegetables are soft.
• Make a roux with the equal parts of butter and flour.  Add the lemon juice to the roux.  Add the roux to the soup and stir well.
• Bring to boil for about a minute and you are done! Enjoy!

This soup freezes well in air tight jars. 

Calories per 1 cup serving (8 oz.) - about 60 calories.

 Nutritional/Caloric information above is not exact.  It is estimated from ingredient information that is posted on product lablels that are used.