Roasted Pumpkin Seeds

Total Time: 1 hr

Ingredients
Seeds from 2 large pumpkins, rinsed well
2 tsp. margarine or butter, melted
1 pinch of salt

Directions

Heat oven to 300 F. Toss seeds with margarine and lay in a single layer on a foil-lined baking sheet. Sprinkle with salt. Bake 25 minutes. Stir. Bake an additional 20 minutes. For most people, this would be plenty, but I like them toasty, so I baked for an additional ten minutes, for a total of 55 minutes. 

Remove from oven, cool and Enjoy!

Our lovely seed donors :)

Recipe adapted from allrecipes.com

Banana Choclate Chip Muffins

Total time: 40 minutes
Makes: 12 muffins

Ingredients
1 & 2/3 cups flour
2/3 cup sugar (I use 1/3 cup sugar plus 1/3 cup Splenda)
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 cup mashed ripe bananas
3 egg whites
1/4 cup canola oil
1/4 cup fat-free milk
1 tsp. vanilla
1/3 cup chocolate chips

Topping
1 Tbsp. sugar
1/8 tsp. cinnamon

Directions

Heat oven to 375 F. Line muffin pan with paper baking cups, or spray with nonstick spray.

In a large bowl, mix flour, 2/3 cup sugar (or sugar and Splenda), baking powder, baking soda, 1/2 tsp. cinnamon and salt.

In a medium bowl, beat bananas, egg whites, oil, milk and vanilla until smooth.

Stir banana mixture into flour mixture until just moist.

Stir in chocolate chips.

Divide batter among muffin cups.

In a small bowl, combine 1 Tbsp. sugar and 1/8 tsp. cinnamon. 

Sprinkle over the top of muffins.

Bake 20 minutes. 

Immediately remove muffins from pan to cooling rack. Enjoy!

Recipe adapted from eatbetteramerica.com

Cilantro-Orange Marinated Steak

Active time: 1 hr
Marinade time: 4-6 hours
Serves: 4

Ingredients
1 lb. beef flank steak, trimmed of fat
1/3 cup orange juice
1/4 cup snipped fresh cilantro
2 tbsp. red wine vinegar
1 Tbsp. olive oil
4 cloves of garlic, minced
2 tsp. ground cumin
1 tsp. ground coriander
1/4 tsp. crushed red pepper
2 red or green bell pepper, cut into inch thick slices
1 red or yellow onion, cut into slices
2 tomatoes, sliced into wedges

Directions

Score both side of steak by making shallow diagonal cuts with a knife and place in a zip lock back and set the bag into a medium bowl.

In a small bowl, stir together orange juice, cilantro, vinegar, oil, garlic, cumin, coriander and red pepper. Pour over steak in bag. Add the bell peppers, onions and tomatoes to bag. Zip and toss to coat everything in the marinade. Refrigerate for 4-6 hours.

Heat grill to medium and grill steak and vegetables for 9-13 minutes (or until steak is cooked and vegetables are tender), turning occasionally. Steak should reach an internal temperature of 160 F. Discard any remaining marinade.

Enjoy!

Recipe adapted from: eatbetteramerica.com

Nutritional Information per 3 oz. steak plus 3/4 cup vegetables

Calories: 250

Fat: 11 g

Carbs: 10 g

Protein: 26 g 

Fiber: 2 g

Chocolate Brownie Cookies

Total Time: 1 hr 45 mins
Makes: 3 dozen cookies

Ingredients
1/2 cup granulated sugar (I used 1/4 cup sugar, plus 1/4 cup Splenda)
1/2 cup brown sugar
1/2 cup butter or margarine, softened
1/4 cup canola oil
1/4 cup chocolate syrup
2 egg whites
1 egg
1 tsp. vanilla
2 & 1/4 cups flour
1/3 cup unsweetened baking cocoa
1 & 1/2 tsp. baking soda
1/2 tsp. salt
1 cup dark or semisweet chocolate chips
powdered sugar for sprinkling (optional)

Directions

Heat oven to 350 F. Spray cookie sheets with nonstick spray. Beat sugars, Splenda, butter and oil in a large bowl on low speed until combined.

Beat in chocolate syrup, egg whites, egg and vanilla.

Beat in flour, cocoa, baking soda and salt until well blended.

Stir in chocolate chips.

Drop by rounded tablespoonfuls 2 inches apart on baking sheet.

Bake 10 minutes. Let cool 2 minutes and sprinkle with powered sugar.

Place on a cooling rack and cool for 30 minutes.

Enjoy!

Recipe adapted from eatbetteramerica.com

Nutritional Information per Cookie

Calories: 110

Fat: 5 g

Carbs: 15 g

Protein: 1 g

Fiber: 0 g

Rice and Bean Burgers

Total Time: 30 minutes
Serves: 4

Ingredients
1 (15 oz.) can of black beans, drained and rinsed
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1/4 cup soft whole wheat bread crumbs (Place 1/2 a slice of whole wheat bread into a blender or food processor and blend into coarse crumbs)
2 Tbsp. snipped fresh cilantro
1 clove of garlic, minced
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1/4 tsp. black pepper
3/4 cup cooked brown rice
1 egg, lightly beaten
4 whole grain hamburger buns, toasted

Optional: pepper jack cheese, tomato slices, avocado slices, spinach, red onions

Directions

In a medium bowl, coarsely mash beans with a potato masher or fork. Stir in onion, celery, cilantro, bread crumbs, garlic, oregano, cumin, pepper, brown rice, and egg.

Shape mixture into 1/2 inch thick patties. Preheat grill pan or skillet over medium heat. Cook for 10-12 minutes, turning patties once. 

Serve on bun with toppings. Enjoy!

Recipe adapted from: eatbetteramerica.com

Nutritional Information per Burger
Calories: 260
Fat: 2 g
Protein: 13 g
Carbs: 51 g
Fiber: 10 g

Chicken Nuggets

Total Time: 30 minutes

Serves: 4

Ingredients

1 cup crushed Wheaties or Bran cereal

1 tsp. paprika

1/2 tsp. garlic powder

1/2 tsp. dried oregano

1/8 tsp. cayenne pepper

1 egg white

1 lb. boneless skinless chicken breast, cut into 1 inch pieces

Directions

Preheat oven to 450 F. In a resealable plastic bag, combine cereal, paprika, garlic powder, oregano and cayenne pepper. 

In a small bowl, beat egg white with a fork. 

Dip chicken pieces into egg white, allowing excess to drip off. Add chicken pieces, a few at a time, to cereal mixture in bag and shake well to coat. Place chicken pieces in a single layer on a baking sheet. 

Bake for 7-9 minutes or until chicken reaches an internal temperature of 170 F.

I recommend dipping these chicken nuggets in spicy BBQ sauce. Enjoy!

Recipe adapted from: eatbetteramerica.com

New Orleans Stuffed Peppers

Active Time: 25 minutes
Crock pot time: 4 Hours (low) or 8 hours (high)
Serves: 4

Ingredients
8 oz. ground turkey
1/2 cup thinly sliced celery
2 (14.5 oz.) cans diced tomatoes (Italian style or with onions and garlic), undrained
1 & 1/3 cups cooked brown rice
1 medium jalapeno pepper, seeded and minced
1 tsp. Cajun seasoning
4 bell peppers, red or green
A pinch of fresh parmesan and a sprinkle of mozzarella

Directions

In a large nonstick skillet, cook turkey and celery. 

Drain one can of tomatoes, reserve liquid. Add tomatoes, cooked brown rice, jalapeno and Cajun seasoning to turkey mixture. 

Pour tomato juice from 1st can of tomatoes and entire contents from second can of tomatoes into the bottom of the crock pot. Remove tops, membranes and seeds from bell peppers. Place on top of tomatoes in crock pot. 

Fill each bell pepper with turkey mixture. 

Cover and cook on high for 4 hours or low for 8 hours. Five minutes before serving, sprinkle with Parmesan and mozzarella. Cover and let cheese melt. 

Enjoy!

Nutritional information per bell pepper
Calories: 240
Fat: 3 g
Carbs: 34 g
Protein: 17 g
Fiber: 6 g


Recipe adapted from: eatbetteramerica.com

Mediterranean Beef Pizzas

Total Time: 35 minutes
Serves:4

Ingredients

8	ounces lean ground beef
1/4	cup finely chopped onion
2	cloves garlic, minced
1	(8 oz.) can tomato sauce
1	tsp. Greek seasoning
2	6-inch whole wheat pita bread rounds
1/2	cup shredded reduced-fat mozzarella cheese (2 ounces)
1/2	cup shredded fresh spinach
1	medium tomato, chopped
1/4	cup crumbled reduced-fat feta cheese (1 ounce)
12	pitted kalamata or ripe olives, halved

Directions

Preheat oven to 400 F. In a nonstick skillet, cook ground beef, onion and garlic until meat is browned. Drain fat.

 Stir in tomato sauce and Greek seasoning. Bring to boiling; reduce heat and simmer uncovered for 2 minutes. 

Carefully split pita bread in half horizontally; place pita halves, rough sides up in a single layer on a baking sheet. Bake 3-4 minutes, until lightly toasted.

Top toasted pita bread with meat mixture. Sprinkle with mozzarella and bake 2-3 minutes. Remove from oven.

Top with spinach, tomato, feta and olives. Sprinkle with additional Greek seasoning. Enjoy!

Nutritional info per pita pizza

Calories: 260

Fat: 10 g Protein: 18 g Carbs: 25 g Fiber: 5 g Recipe adapted from: eatbetteramerica.com