Wednesday, May 21, 2008

Wellness Wednesday

Alright, today is Wellness Wednesday. Here's your chance to share healthy living recipes. Whole grains, less fat, low sugar, etc. One thing I'm going to do is go back and edit posts to have the titles of the recipes in the comments, I think it will make searching for a specific recipe much easier.

Whole Grain Flaxseed Pancake Mix
Vegetarian Spaghetti
Light Sugar Cookies
Penne from Heaven
Banana Peanut Butter Cup Cookies
Brazilian Pork Chops
Ground Turkey Chili


Unknown said...

Whole Grain Flaxseed Pancake Mix
Yield: 4 1/2 cups mix
1/2 cup ground flaxseed
1 1/2 cups whole wheat flour
1 1/2 cups finely ground cornmeal
1/2 cup quick cooking rolled oats
1/2 cup non fat dry milk powder
2 tablespoons sugar
5 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon sea salt
Mix all ingredients and store in an airtight container in the refrigerator until ready to use.

Whole Grain Flax Pancakes
Makes 5–6
1 whole egg
1 teaspoon canola
1/2 cup water
1 cup of mix
Mix egg, oil and water. Blend well with mix. Use 1/3 cups batter for each pancake.
These are curtosy of my friend Millie and so yummy!

Cheryl said...

Vegetarian Spaghetti

1 can diced tomatoes (with juice)
1 can tomato sauce plus 1 can water
2 cloves garlic
1/2 chopped onion (or handful dried onions)
1-2 small zucchini chopped
1 small yellow squash chopped
1 small can mushrooms drained
1 packet spaghetti sauce mix
1 TB Italian seasonings (or 1 TB total of rosemary, oregano, thyme, basil, and parsley).
1 package 100% whole wheat spaghetti noodles

Cook noodles according to package directions. In a large saucepan, combine all other ingredients and simmer for 15-25 minutes. Serve over noodles and sprinkle Parmesan cheese on top, if desired.

[WW points per serving: 6 (with cheese, it's 7)]

Jeanette said...

Light Sugar Cookies
*Note* Because these have less fat, they tend to dry out and get stale quickly. Store them in an airtight container or ziplock bag as soon as they are cool.

1 1/3 cups sugar
3/4 cup all purpose flour
1/2 cup cake flour
1/2 teaspoon baking powder
1/4 teaspoon salt
5 tablespoons unsalted butter, softened
1 large egg, lightly beaten
1 tablespoon vanilla extract

Heat oven to 375.
Whisk the flours, baking pweder, and salt together and set aside
Beat the butter and 1 cup sugar together in a large bowl using an electric mixer on medium speed until light and fluffy, 3 to 6 minutes. Beat in the egg and vanilla until combined, about 30 seconds.
Reduce the mixer speed to low and slowly mix in the flour mixture until combined, about 30 seconds.
place the remaining 1/3 cup sugar in a shallow dish.
Roll the dough into 1 inch balls then roll in the sugar to coat. Lay the balls on two parchment-lined baking sheets, spaced about 2 1/2 inches apart.
Bake one sheet at a time until edges are light golden and the centers just set, 9 to 11 minutes, rotating the baking sheet halfway through the baking. Let cookies cool for 5 minutes and then cool completely on a wire rack.

(Find more recipes at

Anonymous said...

Penne from Heaven

12 oz. penne pasta, cooked according to package
1 lb fresh sliced mushrooms
1 T. olive oil
2 14 oz cans diced tomatoes
2 tsp. dried basil
½ tsp. salt
2/3 cup feta cheese with garlic and basil
2 chicken breasts, diced

Saute mushrooms and chicken breast in pan with 1 T. oil. Cover and
cook until done. Add tomatoes, basil and salt. Cook 5 minutes. Drain pasta and add to skillet. Stir in cheese and heat through.
1 cup serving - 188 calories 5 grams fat 3 grams fiber (Calculated with out chicken)

Anonymous said...

Here is one healthy recipe. As you can see it calls for NO BUTTER. I tried it out and they are very good. My kids loved them. I didn't have any peanut butter cups in the house so I just used chocolate chips. They also are quite runny. She said hers didn't spread very much but mine did. I used 100% Montana White Wheat flour. I added 1 cup of it. They poofed up very nice and got quite a bit bigger. Enjoy.

Banana Peanut Butter Cup Cookies

½ Cup mashed ripe banana, about 1 medium banana
¼ Cup granulated sugar
¼ Cup brown sugar
½ teaspoon vanilla
1 medium egg or ½ of a beaten large egg
¼ Cup creamy peanut butter
¾ Cup whole wheat flour (if you substitute white flour, you'll have to add more, about 1 Cup)
¼ teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt
10 regular size Reese’s Peanut Butter Cups, cubed (I cut them in thirds, then thirds again)
1/3 Cup additional sugar for rolling (I used a larger dusting sugar, use what you'd like)

1. Preheat oven to 350 degrees F. Place banana and both sugars into stand or electric mixer on medium speed and mix until well combined. Mix in vanilla, egg and peanut butter until combined on medium speed.
2. Place flour baking powder, baking soda and salt into a bowl. Slowly add to the wet ingredients until JUST combined, and then add the Reese’s Cups. Don't over mix this.
3. Scoop cookie dough using a medium cookie scoop, roll into sugar and place onto a parchment or silpat lined baking sheet. Using the palm of your hand, gently press down cookies so they are about ½ inch thick, they don't spread much. Bake for 7-10 minutes or until cooked but still soft. Let cool for 3 minutes on hot cookie sheet, then transfer to a cooling rack.

Jocelyn said...

Sorry this is late...

Brazilian Pork Chops

4 Boneless Pork Chops, trimmed of fat
1/2 tsp. cumin
1/2 tsp. coriander
1/4 tsp. thyme
1/8 tsp. allspice
1/2 tsp. salt
1 tsp. olive oil
1 med. onion, chopped
3 cloves garlic, minced
1 can (15 oz) black beans, rinsed & drained
1/2 c. low sodium chicken broth
1 Tbsp. lime juice
1/4 tsp. black pepper
1/4 c. fresh cilantro, packed

In a cup, mix cumin, coriander, thyme, allspice, and 1/4 tsp. salt. Rub mixture on both side of pork chops.
Heat non-stick skillet on med-high. Add pork chops & cook about 4 minutes on each side, until only slightly pink inside. Transfer to platter and cover with foil.
In the same skillet, heat oil over medium heat. Add onion & cook until golden, about 3-5 minutes. Add garlic, cook for another minute. Stir in beans, broth, lime juice, pepper, & last 1/4 tsp. salt; heat through. To serve, spoon bean mixture over pork; sprinkle with cilantro.

This really only takes about 15 minutes to prepare and is so good!

TaLaisa said...

REALLY Late. I had to turn my recipe box upside down to find this.

Ground Turkey Chili


* 1 medium yellow onion, chopped
* 3 cloves garlic, minced (from jar is ok)
* 1 1/2 lbs ground turkey
* 1 (10 ounce) can diced tomatoes with mild green chilies
* 1 teaspoon ground cumin
* 1/2 tablespoon chili powder
* 1 teaspoon dried oregano
* 1 teaspoon ground cinnamon
* 1/2 tablespoon light brown sugar
* 1/4 teaspoon ground cayenne pepper
* 1/4 teaspoon fresh ground black pepper
* 1 (15 ounce) can black beans (rinsed and drained)
* 1 (15 ounce) can whole kernel corn (rinsed and drained)
* 1 (19 ounce) can cannellini beans
* 1 (15 ounce) can fat-free low-sodium chicken broth
* 1 teaspoon hot sauce


1.In a large pot over medium heat saute the onion, garlic and ground turkey until turkey is browned.
2.Add tomatoes, pepper, cumin, chili powder, oregano, cinnamon, brown sugar and cayenne pepper.
3.Saute for 5 more minutes.
4.Add black beans, corn and chicken broth to the pot.
5.Puree cannellini beans in a blender or food processor.
6.Add puree to the pot.
7.Stir well and simmer for 10 minutes.
8.If the turkey mixture seems dry when browning, add a splash of olive oil.
9. The spice measurements are approximate.
10.If you want more or less heat, adjust the cayenne and the hot sauce.
11.If desired, garnish with sour cream, shredded cheese, green onions and crushed tortilla chips.