Healthy No Fat Pumpkin Bread

Servings: 12
The Happy Herbivore Cookbook (p. 52)

Ingredients:
½ tsp baking powder
1 tsp baking soda
2 cups whole wheat flour
2 tbsp pumpkin pie spice
1 tsp vanilla extract
2 tbsp pure maple syrup
1 cup brown sugar
15 ounces pumpkin
¼ tsp lemon juice
¼ cup non-dairy milk ( I used Silk Almond Milk)

I think this recipe could use a heaping teaspoon of cinnamon

Instructions:
Preheat oven to 350F. Grease or spray a standard bread pan. Whisk non-dairy milk and lemon juice together until bubbly and set aside. In a medium mixing bowl, cream pumpkin, sugar, syrup and extract together. In a large bowl, whisk pumpkin pie spice, flour, baking soda and baking powder together. Pour both wet mixtures into dry mixture and stir until just combined. Pour into bread pan, using a spatula to evenly distribute and smooth out the top. Grab a large piece of aluminum foil and make a tent over the pan. Bake for 1 hour, or until a toothpick inserted in the center comes out clean. Once the bread has cooled but is still slightly warm, gently remove it from the pan and on to a serving plate.

Calories 147    1.2 g fat   3.4 g fiber  3.1 g protein

Turkey and Quinoa Meatloaf

Serves 5

Ingredients
 1/4 cup quinoa, rinsed
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
1 (20 ounce) package ground turkey
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper

2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water

Directions
Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
Preheat an oven to 350 degrees F (175 degrees C).
Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.
Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving.

Roasted Sweet Potato and Quinoa Soup

Serves: 4

Ingredients
1 very large sweet potato
1/2 large sweet onion, diced
2 carrots, diced
1 large clove garlic, minced
Olive Oil spray
Sea salt and pepper to taste
48oz chicken or vegetable stock
1 cup cooked quinoa
1/2 cup Panko crumbs
Butter flavored spray
1/3 cup finely grated Parmesan

Instructions
Preheat oven to 400F. Peel and  dice large sweet potato and put on a rimmed baking sheet. Spray with olive oil and sprinkle with sea salt. Roast in the oven for 20 min. In a large pot, saute onion, garlic and carrot with olive oil spray  until all vegetables are completely tender. With a hand blender or standup blender, mix until pureed. Adjust seasoning. Add quinoa and reheat.
For the panko topping, in a frying pan  add the panko, spray with butter flavor and cook until lightly browned. Add the parmesan and stir to combine.
Top each bowl of soup with the panko crumbs. Delicious!!!

Calories-178, Fat-3.4 g, Fiber-3.7g, Protein-10.5g, Vitamin A-295%, Vitamin C-21%, Calcium-14%, Iron-11%

Country Ham and Asparagus Bake

Ingredients

1 cup chopped Canadian Bacon
 1 medium onion, chopped (1/2 cup)
 1/4 cup chopped bell pepper
 1 package (10 ounces) frozen asparagus, thawed, drained, dried on paper towels
 2 cups Egg Beaters
2 cups fat-free (skim) milk
 1 cup all-purpose flour
 1/4 cup grated Parmesan cheese
 1/4 teaspoon salt
 1/2 teaspoon pepper
1 cup shredded reduced-fat Cheddar cheese (4 ounces)

Heat oven to 425°. Generously spray bottom and sides of rectangular baking dish, 13x9x2 inches, with  cooking spray. Sprinkle candadian bacon, onion, bell pepper and frozen asparagus in baking dish.
Beat eggs, milk, flour, Parmesan cheese, salt, pepper with fork or wire whisk in medium bowl until smooth; pour over ham mixture.
Bake uncovered about 20 minutes or until knife inserted in center comes out clean. Sprinkle with Cheddar cheese. Bake 3 to 5 minutes or until cheese is melted. Let stand 5 minutes before cutting.
Makes 8 servings


Calories-192, Fat-4.4g, Cholesterol-24mg, Sodium-593g, Carbs-18.6g, Fiber-1.1g, Sugars-4.9g, Protein-19.2g, Vitamin A-23%, Vitamin C-12%, Calcium-25%,  Iron-11%

Asian Edamame Fried Rice

Serves 6

Ingredients:

3 cups leftover cooked brown rice
2 egg whites, scrambled
1 whole egg, scrambled
1/2 onion, chopped
2 cloves garlic, diced
5 scallions, chopped, whites and greens separated
1/2 cup shredded carrots
cooking spray
1 cup ready-to-eat shelled edamame
2 tbsp General Tao stir fry sauce
salt and  pepper to taste

Directions:

Whisk eggs and egg whites, season with salt and pepper. In a hot wok*, spray a little oil and cook the eggs. When cooked, remove from pan and set aside.

Let the wok get really hot. Add oil and cook onions, scallion whites, carrots and garlic for about 30-60 seconds, careful not to burn. Add brown rice and stir well a few minutes to heat through. Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes.

*A frying pan will work fine

Nutritional Info for just under 1 Cup

Calories 208
Fat 3.8g
Cholesterol 31 mg
Sodium 104g
Carbs 33.6g
Fiber 5.2g
Protein 10.6g
Vitamin A 39%
Vitamin C 13%
Calcium 6%
Iron 9%

Crock Pot Minestroni Soup

Servings: 6 • Serving Size: 1 1/2 cups • Calories: 168 • Fat: 0.4 g • Protein: 9.6 g • Carb: 33g • Fiber: 6.1g  •Sodium 647  mg •Vitamin A  64% •Vitamin C 27% • Calcium 6% • Iron 17%

1/2 onion, chopped
1 cup carrots, chopped
1 celery stalk, chopped
2 garlic cloves, minced
1 (28 oz) can diced tomatoes (I used crushed basil tomatoes)
1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
3 cups fat free chicken broth (or vegetable broth for vegetarians)
1 oz chunk of good Parmesan cheese rind
1 fresh rosemary sprig (or 1/2 tsp dried rosemary)
2 bay leaves
2 tbsp chopped fresh basil ( I left this out because of the tomatoes)
1/4 cup chopped fresh Italian parsley leaves (about 1 Tbls dried)
salt and fresh pepper

1 medium zucchini, chopped
2 cups chopped fresh spinach
2 cups cooked small pasta like ditalini or elbows (al dente) or shells

extra parmesan cheese (fresh, not in the can) to top (not included in nutritional info above)

Rinse and drain beans. In a crock pot, combine broth, tomatoes,  beans, carrots, celery, onion, garlic, herbs, Parmesan cheese rind, salt and pepper. Cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Add cooked pasta, cook 10 minutes more. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese.

Oat Pancakes

Ingredients 3/4 cup white all-purpose flour
  3/4 cup whole wheat flour
  1/2 cup quick cooking rolled oats, do not use instant
1 Tbsp baking powder
1/2 tsp table salt
  1 heaping tsp ground cinnamon
  1/4 cup unpacked light brown sugar
  1/4 cup egg substitute
  2 large egg whites
  1/2 cup unsweetened applesauce
2 Tbsp unsalted butter, melted
  1  cup low-fat milk
  2 sprays cooking spray
  6 Tbsp maple syrup  or low fat vanilla yogurt or sugar free jam

Instructions
In a large bowl, combine both flours. Add oats, baking powder, salt and cinnamon; stir well. Add sugar; stir again.

In a medium bowl, beat together egg, egg whites, applesauce and butter; stir in milk. Pour egg mixture into flour mixture; stir well but do not beat.

Coat a 12-inch nonstick skillet or griddle pan with cooking spray; set over medium heat. Measure out 1/4 cup of pancake batter and drop onto prepared skillet or pan. Repeat with remaining ingredients to make four pancakes at a time. Cook on first side until pancakes are golden on bottom, about 4 minutes. Flip over and cook on other side until golden on bottom, about 3 minutes.

Remove pancakes to a preheated oven to keep warm or put on a plate and cover to keep warm. Repeat with remaining ingredients to make 12 pancakes total.  Yields 2 pancakes and 1 tablespoon syrup per serving.


Nutritional info  without topping for 2 pancakes

Cal. 242, Fat 5.1 g, Sat Fat 2.6g,  Cholesterol  11 mg, Sodium 67mg , Carbs. 39.8 g, Fiber 3.4g, Sugars 13.1 g, Protein 8.4 g, Vitamin A 5%, Calcium 7%, Iron 11%