Chef Mom

Healthy Carrot and Apples Breakfast Oatmeal Cookies

Recipe from SUPER HEALTHY KIDS!

Ingredients: 


    2 cup – flour, whole wheat
    1 cup – oats, dry
    1/2 teaspoon – baking powder
    1/4 teaspoon – baking soda
    1/2 teaspoon – cinnamon
    1 large – egg
    1/3 cup – coconut oil
    1/4 cup – honey
    1 teaspoon – vanilla extract
    1 cup grated – carrot
    1 cup, grated – apple
    1 medium – banana

Optional:

    1/3 cup – chocolate chips, semisweet

Directions: 
  1.     Preheat the oven to 350 degrees. Line a cookie sheet with grease-proof paper.
  2.     In a large bowl mix together the whole wheat flour, oats, baking powder, baking soda and cinnamon.
  3.     In a separate smaller bowl beat the egg. Add the melted coconut oil, honey and vanilla extract and stir well. Add this mixture to the large bowl with the dry ingredients and mix until well combined.
  4.     Add the grated carrot, grated apple and mashed banana and again stir until everything is well mixed together. If using the chocolate chips, add now.
  5.     Roll the cookie dough into 1 inch sized balls. The dough should make approximately 20 balls. Place each on the cookie sheet and press down lightly with a fork.
  6.     Bake in the oven for 13-15 minutes. Allow to cool on a wire rack.


STORAGE:

    The cookies can be stored in an airtight container for up to 3 days. They can also be frozen for up to 3 months.

Frozen "Boo"-nana Pops 

Recipe from: Skinnytaste.com
Servings: 4 • Size: 1 banana pop • Points +: 3 pts • Smart Points: 5
Calories: 98 • Fat: 4.5 g • Protein: 1.3 g • Carb: 14 g • Fiber: 0.7 g • Sugar: 10.7
Sodium: 13.8 mg

Ingredients: 
  • 1 medium banana
  • 1 cup good quality white chocolate
  • 8 mini chocolate chips for eyes
  • 4 popsicle sticks

 

Directions: 
  1. Cut banana in half lengthwise, then in half to make four quarters.

  2. Insert popsicle sticks into bananas, and freeze bananas on a wax paper lined cookie sheet.

  3. When the bananas are frozen, fill a coffee mug with chocolate. Melt chocolate in the microwave 30 seconds at a time, stirring until the chocolate is melted and soft.

  4. Dip the bananas one at a time into the chocolate, scraping off the excess chocolate from the back of the banana, and place it on a cookie sheet lined with wax paper.

  5. Quickly add the chocolate chips for the eyes before the chocolate hardens (you have to work quickly here).

  6. Return to the freezer until frozen and ready to eat. Eat frozen.

Caramel Apple Crisp Bites

Recipe from Princess Pinky Girl

 

 

Ingredients: 

•2 cup graham cracker crumbs (I used store bought in a can.  I find these to work the best)
•12 tablespoons butter, melted
•1/2 cup powdered sugar
•4 cups peeled, cored and chopped apples (we used golden delicious)
•1/3 cup sugar
•1/4 cup brown sugar
•2 1/4 tablespoons flour
•1/2 teaspoon cinnamon
•1/4 teaspoon nutmeg
•Caramel topping (store bought!)

Directions: 
  • Preheat oven to 350 degrees •Grease pan with non-stick butter spray •Melt butter •In a medium size bowl mix graham cracker crumbs, powdered sugar and butter with a spoon (slowly add the butter and evenly distribute – PLEASE SEE UPDATE/NOTE BELOW)
  • Evenly distribute mixture to the 24 mini muffin cups. Press along the bottom and sides to make a “cup” •Bake for 5 minutes and let cool completely
  • Chop the apples into little pieces – I used a mini food processor. Don’t puree, just finely chop
  • Mix apples, sugar, brown sugar, flour, cinnamon and nutmeg in a bowl •Bake in a baking dish for 15 minutes on 375 degrees, until apples are slightly softened
  • Scoop a teaspoon or so of the apple mix and place on top of the graham cracker crust cups (while still in the muffin pan)
  • Sprinkle any extra graham cracker on top of the apples (I had some left over!)
  • Bake for 5 minutes on 350
  • Let cool completely
  • Use a knife to loosen from pan and they should pop right out •Drizzle with caramel topping

 

UPDATE/NOTE: Some people have found the crust recipe to work perfect, while some others found the 12 tablespoons of butter was way to much and the butter started to pool – you may want to start by using 1/2 C butter (1 stick vs. 1 1/2 sticks, or 12 T) Melt the butter and add slowly to the crumbs, a little bit at a time, making sure it’s not too wet. You can always add more or save the leftover butter for later. You want a soft dough that sticks together slightly when you try to form a ball, not a wet dough

Chocolate Dipped Almond Butter Banana Bites

Recipe from: A healthy slice of life

 

Ingredients: 
  • 3 large bananas
  • ⅓ cup nut butter of choice
  • ½ cup melted chocolate of choice
Directions: 
  1. Slice bananas into slices about ¼-1/2 inch thick.

  2. Spread a little nut butter onto a slice and sandwich two slices together.

  3. Place on wax paper on a cookie sheet and freeze until solid, at least an hour.

  4. Melt chocolate in a double boiler and remove frozen banana bites from freezer.

  5. Dip each banana bite in chocolate and place back on wax paper. Freeze for another hour.

  6. Transfer and keep in an airtight container in the freezer for up to 2 weeks.

Peanut Butter and Banana French Toast Roll-Ups

 

Prep time: 5 - 10 mins

Cook time: 10 mins
Total time: 15-20 mins

Author: Athletic Avocado
Serves: 10 pieces

Ingredients: 
  •     10 slices ezekiel bread/whole-grain bread
  •     1/4 cup natural peanut butter
  •     1 cup mashed banana (about 2 large bananas)
  •     2 eggs, or 1 egg and 1 egg white, beaten (or 2 flax eggs) 
  •     1/4 cup almond milk (or milk) 
  •     1/2 tsp. vanilla extract
  •     1 1/4 tsp. cinnamon
  •     1/4 cup unrefined cane sugar


*in case of allergy, use wow butter and if allergic to all nuts just use maple syrup or eliminate it all together

Directions: 
  1. Take crusts off of bread and roll each slice with a rolling pin until flat. Spread peanut butter on each slice then spoon on mashed banana. Roll the slices up and repeat for all.
  2. In a shallow bowl, combine eggs, almond milk, and vanilla. Mix well. In another bowl, mix the cinnamon and sugar together.
  3. Heat a skillet on medium-low heat with coated with cooking spray.
  4. Dunk rolls in egg mixture, then add to skillet, cooking them until golden them turning over to the other side. Repeat with remaining roll-ups.
  5. Once out of the skillet, immediately roll in cinnamon sugar mixture.

Black Bean Brownies 

Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins

Author: Minimalist Baker
Serves: 12

Ingredients: 
  • 1 15 oz. (425 g) can (~ 1 3/4 cups) black beans, well rinsed and drained
  • 2 large flax eggs (2 heaping Tbsp (~16 g) flaxseed meal + 6 Tbsp (90 ml) water)
  • 3 Tbsp (45 g) coconut oil, melted (or sub other oil of choice)
  • 3/4 cup (72 g) cocoa powder (the higher quality the better)
  • 1/4 tsp sea salt
  • 1 tsp pure vanilla extract
  • heaping 1/2 cup (105 g) organic cane sugar, slightly ground or pulsed in a food processor or coffee grinder for refined texture
  • 1 1/2 tsp baking powder
  • Optional toppings: crush walnuts, pecans or semisweet chocolate chips

 

Directions: 
  1. Preheat oven to 350 degrees F (176 C).
       
  2. Lightly grease a 12-slot standard size muffin pan (not mini). Make sure you've rinsed and thoroughly drained your black beans at this point.

  3. Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.
       
  4. Add remaining ingredients (besides walnuts or other toppings) and puree - about 3 minutes - scraping down sides as needed. You want it pretty smooth.
    If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.

  5. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger. Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
       
  6. Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.

  7. Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don't be concerned if they seem too moist - that's the point. Plus, they're vegan so it doesn't really matter.

  8. Store in an airtight container for up to a few days. Refrigerate to keep longer.

healthy low fat baked apples
Author: Simple Nourished Living
Recipe type: Weight Watchers Recipes: Dessert
Serves: 4

Nutritional Estimates Per Serving (1/2 apple): 116 calories, 3 g fat, 23 g carb, 3 g fiber, 1 g protein, and *3 WW PointsPlus Value, 2 SmartPoints

Ingredients: 
  • 2 large apples
  • 2 tablespoons brown sugar
  • 1 tablespoon butter, melted
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ⅓ cup water or apple juice
Directions: 
  1. Preheat oven to 350 degrees. Cut the apples in half around the middle. Remove the core and seeds with a small spoon or knife. Place the apples in an ovenproof baking dish.

  2. In a small bowl, combine the brown sugar, butter, cinnamon and nutmeg. Spoon this mixture into the centers of your apple halves. Pour water or apple juice into the baking dish.

  3. Bake apples for 40 to 45 minutes or until the apples are tender, basting them occasionally with the juices from the baking dish.

  4. Serve warm with low fat ice cream, whipped cream or plain or vanilla yogurt and a drizzle of maple syrup.

Crock Pot Honey Sesame Chicken Lettuce Wraps

Ingredients: 

    2 lbs boneless, skinless chicken breast
    black pepper, to taste
    1/3 cup low-sodium soy sauce (tamari for gluten-free)
    1/4 cup honey
    1/4 cup tomato paste
    3 tbsp rice wine vinegar
    2 cloves garlic, minced
    1 tbsp water
    1 tsp sesame oil
    1 tsp onion powder
    1 tsp sriracha hot chili sauce, or more to taste (optional)
    1 heaping tbsp cornstarch
    1/4 cup water
    1/2 tbsp sesame seeds
    2 medium scallions, chopped for garnish
    Lettuce for lettuce cups

Directions: 
  1. Place the chicken in the slow cooker and season with black pepper.

  2. In a medium bowl, combine soy sauce, honey, tomato paste, vinegar, garlic, 1 tbsp water, sesame oil, onion powder and sriracha hot chili sauce. Pour over chicken and cook on LOW 3-4 hours.

  3. Remove chicken, leaving the sauce in the slow cooker. Shred chicken with two forks; set aside.

  4. In a small bowl, dissolve cornstarch in remaining 1/4 cup water; add to the slow cooker and stir to combine. Cover and cook on HIGH until slightly thickened, about 15 to 20 minutes; return chicken to the slow cooker and mix well. Serve chicken and sauce in lettuce cups and top with sesame seeds and chopped scallions for garnish. This could also be served over rice if you prefer that over the lettuce cups.

Servings: 8

• Serving Size: over 2/3 cup

• Weight Watchers Points+: 4 Calories: 185.5

 

 

Recipe by: Savvy Naturalista

Ingredients: 
  • 2 ½ cups rolled oats
  • 3 tbsps. pb2 (or any powdered peanut butter)
  • ¼ cup maple syrup
  • 1 tsp. vanilla
  • 5 tbsps. almond milk
  • 1 tbsp. peanut butter
  • ¼ cup mini chocolate chips (optional)
  • Sprinkles for decoration (optional)
  • Plastic eggs
Directions: 
  1. In a medium bowl mix dry ingredients and set aside.
  2. In a large bowl add maple syrup, vanilla, milk and peanut butter. Stir until mixture has been combined, add the dry ingredient to the large bowl and mix with hands.  Once combined add chocolate chips and sprinkles.
  3. Place in plastic eggs and let set in the fridge for 1 hour. Once done, gently open them from the plastic eggs and decorate with sprinkles.

 Baked Avocado Fries

 

Serves: Two

Recipe from: Spaceships and Laser Beams

Fact: Avocados are a versatile fruit. They contain 8% of your daily value for fiber and as a fresh fruit is a great way to boost fiber intake. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

Ingredients: 

 

  •     1 avocado from Mexico
  •     1/2 cup bread crumbs with seasoning
  •     1/2 cup egg white

Cilantro Lime Dipping Sauce

    1/4 cup of light sour cream
    1/2 clove garlic
    1/2 teaspoon chopped fresh cilantro
    1 teaspoon fresh lime juice
    Optional: 1/4 chopped shallot

Directions: 

Preheat oven to 350 degrees. Slice avocado lengthwise and twist to separate and remove pit. Slice each half avocado into 5 slices. Fully coat in egg white and then roll in bread crumbs. Bake for 24 minutes, flipping halfway.

Cilantro Dressing simply combine ingredients and enjoy!