Carrot Millet Spice Muffins

The millet provides a crunch and slightly nutty flavor.

Dry Ingredients: 

• 1¼ cups whole wheat flour
• ½ cup uncooked millet
• 2 teaspoons cinnamon
• ½ teaspoon nutmeg
• ½ teaspoon ginger
• 2 teaspoon baking powder
• ¾ teaspoon baking soda
• ¼ teaspoon salt

Wet Ingredients: 

• ½ cup honey 
• ¾ cup plain yogurt
• ¼ cup applesauce
• 1 egg substitute 
• 2 cups shredded carrots 

Directions: 

Mix the wet and dry ingredients separately, and gently mix them together. Pour into muffin pan for 18 standard sized muffins. Bake at 350 degrees for 25 minutes. 

Spinach Quinoa Salad

Cook 2 cups of dry quinoa (in 4 cups of water, cook like rice, takes 20 minutes.) 

After the quinoa cools, toss with:

5 oz fresh spinach
Some fresh, cut-up tomatoes
4 cloves of garlic, minced
1 medium red onion, chopped
15 oz can of chickpeas1/4 cup lemon juice
salt and pepper to taste 

Yogurt Coffee Cake

I've made this a few times and kept meaning to post the recipe because it's so tasty. This last time I remembered to snap a photo just before the last morsel disappeared. 

Cake
2 cups all-purpose flour, 1 teaspoon baking powder, half teaspoon salt, quarter teaspoon baking soda, 3/4 cup sugar, half cup applesauce, 1 cup fat-free yogurt, 6 tablespoons egg whites

Topping
Quarter cup sugar2 teaspoons cinnamon2 teaspoons vanillaquarter cup chopped walnuts


Instructions
Mix the wet and dry ingredients separately, then mix them together, pour into a 9" x 12" dish. Spread the topping and bake at 350 degrees for 35 minutes. 

Waldorf Salad

Half cup of grapes, sliced (I used red seedless)
Three apples, chopped (I peeled 2 and left the peel on the third for a little extra color and texture.) 
Two stocks of celery, finely sliced 
1/4 cup raisins
3 cups of Romain lettuce, chopped
2 tablespoons Miracle Whip lite 

Normally this salad would include walnuts, but I have to avoid anything with a lot of fat because of my stupid pancreas. Booooo. Anyway, this was a nice side dish for a warm day, and the kids enjoyed it too. 

Chocolate Zucchini Muffins

These have even less fat than the low fat choc chip zucchini muffins I posted last week. These are also more moist. I thought they were super delicious, and my 5 year old couldn't stop eating them.

1/3 cup boiling water
1 large zucchini, shredded
1.5 cups whole wheat flour
1/2 cup cocoa powder
3/4 cup sugar
1.25 teaspoon baking soda
1 teaspoon salt
2 teaspoons cinnamon
1 ripe banana, mashed
1.5 tablespoons flaxseed meal mixed with 1/8 cup water
1 teaspoon vanilla

1.) Preheat the oven to 350 degrees

2.) Pour the boiling water over the shredded zucchini

3.) Mix in the rest of the ingredients

4.) Scoop batter into muffin pan (makes 18 servings)

5.) Bake for 30 minutes.

Potato Zucchini Pancakes

Mix together: 
One large zucchini, grated
Three large potatoes, grated
1 tablespoon salt
1 teaspoon ground pepper
3/4 cup whole wheat flour 

I then cooked these on my George Foreman grill with no oil. The whole family ate them up. 

Low Fat Chocolate Chip Zucchini Muffins

Dry Ingredients: 
One and a half cups flour
1/2 cup sugar
Half teaspoon baking soda
half teaspoon baking powder
have teaspoon salt
half teaspoon cinnamon

Wet Ingredients: 
1 tablespoon ground flaxseed meal combined with 6 tablespoons of water
half cup of applesauce
2 cups of shredded zucchini
half cup chocolate chips

Instructions: 
Mix the dry and wet ingredients separately, then gently combine them and put the batter into a 12 count muffin pan and bake at 350° for 25 minutes.

Low Fat Chocolate Waffles

Ingredients: 

1 1/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon cornstarch
1/2 teaspoon baking soda
3/4 teaspoon salt
1 and 1/3 cup water
1 tablespoon apple cider vinegar 
2 tablespoons agave nectar 
1/4 cup cocoa powder
1 teaspoon vanilla extract 
1/3 cup mini chocolate chips 

Instructions: 

Mix the dry ingredients first, then mix the wet, then gently mix the two together, and cook in a waffle iron according to its instructions. 

Simple Carrot Soup

Today my daughter wanted to make carrot soup because of a picture book we read. The recipe in the book called for lots of butter, which I can't eat anymore. So we invented this instead. It was delicious! 

Ingredients: 

16 oz shredded carrots
3 cups water
1 stalk celery, sliced 
1 small onion, chopped 
1 teaspoon dry dill
Bay leaf 
Salt and pepper to taste 
1/2 cup of plain non-fat yogurt

Instructions: 

1.) Saute the onion and celery for 5 minutes in some water. 

2.) Add the rest of the water, carrots, and spices, and simmer for 15 minutes. 

3.) Take out the bay leaf and puree in the blender or with a hand blender. 

4.) Stir in the yogurt and serve. 

Lentil Oat Loaf

Ingredients: 

2.5 cups of water
Small onion, chopped
1 stock celery finely sliced
4 cloves of garlic, minced, 
Half cup dry brown lentils
Bayleaf 
3/4 cup steel cut oats
1 cup rolled oats
1 teaspoon dry oregano
1 teaspoon dry basil
Half teaspoon ground thyme 
Salt and pepper to taste
3 tablespoons of soy sauce
1 tablespoon of tahini
1 tablespoon of molasses
1/2 cup of barbecue sauce, divided 
2 egg whites
1 tablespoon flaxseed meal 

Instructions: 

1.) Pre-heat the oven to 375 degrees. 

2.) Saute the onion, garlic, and celery in a small amount of water for a few minutes. 

3.) Add the water, bay leaf, and lentils and simmer until the lentils are cooked. 

4.) Remove the bay leaf, add the oats, spices, soy sauce, tahini, molasses, and half of the barbecue sauce, and cook another 10 minutes. 

5.) Stir in the egg whites and flaxseed meal and pour the mixture into a 9" x 5" bread pan. 

6.) Top with the last 1/4 cup of barbecue sauce, then bake for 25-30 minutes. Let cool for 5 minutes before slicing. 

Potato Kale Soup

My five year old liked this so much I had to make it again the next day. 

Ingredients: 
4 cups water 
Five medium potatoes, peeled and chopped
1 cup chopped kale
3 drops liquid smoke
1 tablespoon soy sauce
1 package instant miso soup
1/4 cup walnuts
1/2 cup nonfat plain yogurt
Salt and pepper 

1.) Boil the potatoes and kale in the water for 10 minutes. 

2.) Add the liquid smoke, soy sauce, miso soup, walnuts, and blend either in a blender or with a hand blender. 

3.) Stir in the yogurt. Salt and pepper to taste.

Serving suggestion: Garnish with an additional dollop of plain yogurt.