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Traditional Recipes Redone…Healthier

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Banana Peanut Butter Pops

These Banana Peanut Butter Pops remind me of a healthier-grown-up version of those chocolate dipped banana pops we used to get at our annual summer trip to the closest amusement park. Now as an adult I’ve realized roller-coasters give me a neck ache and I’ll pass. However, those chocolate dipped banana carts were always a favorite of mine and now this redo healthier version will be too! Lisa Lin is the author of this smart dessert snack which can be found on Healthy Nibbles and Bits.

INGREDIENTSBanana-Peanut-Butter-Pops-3

  • 1 medium banana
  • 4 tsp creamy peanut butter
  • 4 tsp shredded unsweetened coconut
  • 1 TBS cacao nibs
  • 1 TBS dried cranberries, chopped
  • 2 skewers (optional)

INSTRUCTIONS

  1. Peel the banana and chop it in half. Insert a skewer into the cut side of the banana, and push it in a few inches. Popsicle sticks work well, too. You can also skip the skewers if you don’t have any around the house.
  2. Place the bananas on a plate and freeze them for about 30 minutes to an hour. In the meantime, make sure that your peanut butter is at room temperature. This will make the peanut butter easier to spread later.
  3. Mix the coconut, cacao nibs, and cranberries together and spread them out on a flat plate.
  4. Take the banana out of the freezer. Using a butter knife, spread a thin layer of peanut butter on the banana and roll it on the plate with the toppings. Alternatively, you can just sprinkle the toppings on top, but it might be more difficult for the toppings to stick this way. I had some extra toppings left on the plate after rolling the banana in it.
  5. Enjoy!
NOTES
I didn’t want the banana to turn into a block of ice, which is why I limited the chilling time to an hour and a half. If you want more frozen bananas, leave it in the freezer longer. I wouldn’t leave the banana in there overnight to avoid freezer bite.

 

Lisa LinLisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on FacebookInstagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

 

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Red, White, and Blueberry Salad

Easy Red, White, and Blueberry Salad
(Makes about 6 servings; recipe created by Kalyn.)

Ingredients:red-white-blueberry-salad-recipe-kalynskitchen-1
3 cups fresh blueberries (slightly over one pound)
4 cups fresh strawberries, cut into bite-sized pieces
1 banana, cut into bite sized pieces
6 ounces low-carb vanilla yogurt (or more)

Yogurt Dressing Ingredients: 
(if not using low-carb vanilla yogurt as a dressing)
6-8 oz. plain fat-free Greek yogurt
1 T  light Agave Nectar (or a little more, to taste)
1/2 tsp. Vanilla (or a little more, to taste)

Instructions:

Pick through the blueberries and remove any bruised or spoiled ones.  (Most blueberries don’t need to be washed, but if they do, rinse in a colander and then let dry well, patting dry with paper towels if needed.)  Cut the stem out of each strawberry and cut into bite sized pieces.  Peel banana and cut into bite-sized pieces.
Put the blueberries, strawberries and banana pieces in a bowl and gently stir to combine.  If you’re making your own dressing, whisk together the Greek yogurt, agave, and vanilla, tasting and adjusting the flavor with a little more agave or vanilla as desired.  Stir the dressing into the fruit and gently combine.  Serve right away.  This can be kept in the fridge for a few hours, but it will get watery if it sits too long.
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Individual Summer Berry Crisps

Individual Summer Berry Crisps

Posted on June 16, 2014 by  in Desserts

Summer Berry CrispsMakes 4 berry crisps

ingredients
CRISP TOPPING:
• ½ c. favorite gluten free flour (I like a mixture of amaranth, buckwheat and tapioca starch for this!)
• 1 t. ground cardamom
• ½ c. sugar
• ¾ c. combination of chopped pumpkin seeds and sunflower seeds
• ¾ c. ground Perky’s crunchy flax cereal
• 1/3 c. shortening (or approximately 6 T.)

BERRY FILLING
• 18 oz. mixed berries (approximately 1 ½ c. blueberries and 1 ½ c. chopped strawberries), you can use fresh or frozen
• 1 t. tapioca starch
• 1 T. fresh lemon juice
• ¼ c. sugar

DIRECTIONS
1. Preheat oven to 350. Line a rimmed baking sheet with parchment paper and place 4 1-cup ramekins on top. Set aside.

2. Put all the topping ingredients in a bowl and mix together with a pastry blender, the back of a fork or your hands. Mix until the shortening is evenly mixed through and the mixture feels a little sandy.

3. In another small bowl mix together the berry filling, gently tossing until everything is coated with the sugar.

4. Pour the berry mixture evenly into the 4 ramekins and top with ¼ c. of the crisp topping. (Save the remaining crisp mixture for another batch! Pop it in a baggie and throw it in the freezer, it will stay good for a few months.)

5. Bake for 30-35 minutes until the berry juices are bubbling and the crisp is just lightly browned on top. Cool 10 minutes and then serve warm!

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Eggplant “Parmesan” Bites

A delicious summer recipe that is gluten free and free of the eight most common allergens. This recipe contains no wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish or shellfish. Also made without casein, potato, sesame and sulfites.

Makes 12 Two-Bite Balls

INGREDIENTS:unnamed (1)

  • 8 1” slices of eggplant
  • ¾ c. finely ground Enjoy Life Perky’s Crunchy Flax Cereal
  • ¼ c. nutritional yeast
  • 1/3 c. finely ground pumpkin seeds
  • ¼ c. sliced fresh basil
  • 1 t. dried oregano
  • salt and pepper
  • ¼ c. rice flour, or gluten free flour of choice
  • tomato sauce, for serving

DIRECTIONS:

  1. Finely chop the eggplant (as fine as possible, if the dice is too big the balls won’t stick together!) and put it in a medium bowl. Add the ground Enjoy life Perky’s Crunchy Flax Cereal, nutritional yeas, ground pumpkin seeds, sliced fresh basil, dried oregano and a sprinkle of salt and pepper.
  2. Lay a sheet of parchment next to the bowl. Form the mixture into 12 balls, rolling in your hands to make sure they are compact. Place on the parchment.
  3. Pour the rice flour in a small bowl and roll each eggplant ball in the rice, coating all around.
  4. Heat a small nonstick frying pan with about 1” olive oil until shimmering. Drop one ball in to test the temperature and increase or decrease heat as needed. You want the oil to gently brown the outside. Cook the remaining eggplant balls this way, turning to brown all sides, for about 5-6 minutes total.
  5. Remove to a paper towel to drain any extra oil and serve with your favorite tomato sauce. Mangia!
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Hummus Spread

Ideal for any picnic these spreads can be applied to your favorite kind of whole wheat bread. Rocket, alfalfa and chicken breast for example could be added according to taste. – Recipe compliments of Chiva­Som (Prachuap Khirikhan, Thailand)

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4­6 Servings:
Calories (per serving): 56.13 cal, Fat (per serving) : 1.43 g

Ingredients:

1 cups Cooked Chickpeas
(see below instructions for cooking chickpeas) 1 Tbs Lime Juice
1 clove Garlic Minced
1 tsp Ground Cumin
1⁄2 tsp Tahini (sesame paste)
A pinch of black pepper, to taste

Preparation:

In a food processor, blend chickpeas, lime juice, garlic, cumin and tahini until it becomes very smooth. Adjust black pepper to taste.

Tip: Cooking Chickpeas and other beans
•Allow them to soak overnight in cold water.
•Next morning rinse the chickpeas (or other beans) very well, put them in a pot and add fresh cold water (about 5cm above the chickpeas’ level). •Bring to the boil.
•Scoop any foam rising at the surface.
•Then turn the heat down (it should NOT boil anymore but simmer gently) and add a small piece of kombu seaweed.
•Let them cook until very SOFT, about 1 1⁄2 hours for chickpeas (time depends on the kind of beans).

ALL beans should be cooked this way. Kombu seaweed helps in softening the beans, makes beans easier to digest and adds many trace minerals. If beans are not cooked long enough it might cause digestion problems and can produce gas.

Avocado Spread

For 4­6 Serving
Calories (per serving) : 73.9 cal, Fat (per serving) : 5.19 g

* Avocado contains mostly monounsaturated and polyunsaturated fats, which are essential components of a healthy diet.

Ingredients:

100g Avocado Ripe, Pitted 3 Tbsp Yoghurt
3 Tbsp Orange Juice
1 tsp Lime Juice

1 clove Garlic Minced 1 Tbsp Honey

1 tsp Worcestershire Sauce
A pinch of black pepper, to taste

Preparation:

In a food processor, blend yoghurt, orange juice, lime juice, garlic, honey and Worcestershire sauce until it becomes very smooth. Add avocado and pulse briefly. The texture should be coarse. Adjust black pepper to taste.

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Asian Grilled Salmon

Here’s a great way to kick off grilling season. This Asian ­inspired recipe comes from award ­winning Green Mountain guest chef Trish Morrissey, who regularly delights diners with her healthy and great ­tasting creations. Serve with soba noodle salad and a green vegetable such as snow peas to round out this stylish meal. – Recipe compliments of Green Mountain at Fox Run

(Makes 4 servings)

grilled-salmon-150x131Ingredients:

  • 1 tablespoon tahini (sesame paste) 1/4 cup orange juice
  • 1 teaspoon honey
  • 1 tablespoon lime juice
  • 1/4 teaspoon powdered ginger or minced ginger root 1 pound salmon filet
  • Oil for brushing fish

Directions:

  1. Combine tahini, orange juice, honey, lime juice and ginger in a small sauce pan. Heat over low heat for a few minutes, stirring often until mixture is well blended. Set aside.
  2. Meanwhile, cut salmon into 4 serving pieces. Brush lightly with oil. Place salmon on heated grill. Cover and grill fish 5 to 6 inches from medium coals about 4 minutes. Turn fish; brush with glaze; cover and grill about 4 minutes longer or until fish is opaque and flakes easily with fork.

Click here for the Soba Noodle Salad that go great with this.

 

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Black Bean & Quinoa Veggie Burgers

These Black Bean & Quinoa Veggie Burgers are so hearty that even the carnivores will love it! This is a brilliant vegetarian recipe from Sonali, owner of The Foodie Physician.

Black Bean & Quinoa Veggie Burgers

Makes 6-8 burgers

Patties:Image 5

  • ½ cup quinoa
  • 1 teaspoon olive oil
  • 1 small red onion, chopped
  • 3 cloves garlic, minced
  • Kosher salt
  • 2 cans black beans (15.5 oz each), rinsed and drained
  • 2 tablespoons tomato paste
  • 1 large egg
  • 2/3 cup cooked corn (canned or fresh)
  • ¼ cup chopped cilantro
  • 1 tablespoon minced chipotles in adobo
  • 1 ½ teaspoons ground cumin
  • 1 cup rolled oats, ground into crumbs

Yogurt Sauce:

  • ½ cup fat free Greek yogurt
  • 1 teaspoon minced chipotles in adobo + ½ teaspoon adobo sauce from the can
  • 1 teaspoon honey
  • ½ teaspoon Dijon mustard

Finishings:

6 multigrain hamburger rolls, lightly toasted

Lettuce, avocado slices, and tomatoes for toppings (optional)

 

Directions:

  1. Place the quinoa in a small saucepan along with 1 cup of water.  Bring the water to a boil then reduce heat to medium low and cover the pan.  Cook 10-15 minutes until the water is absorbed and quinoa is cooked.  Remove from heat.
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic.  Season them with a pinch of salt and sauté until onions are softened, 5-6 minutes.  Place the mixture into a large bowl.  Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
  3. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and ½ teaspoon salt.  Stir in the cooked quinoa and ground oats until evenly distributed.
  4. Form the mixture into 6 equal patties, compacting them well with your hands as you form them.  Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
  5. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey and mustard together in a small bowl.
  6. When ready to eat, preheat the oven to 400 degrees F.  Spray a baking sheet with nonstick cooking spray and place the patties on the sheet.  Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes.  Serve patties on the buns with the yogurt sauce and toppings of your choice.

 

One serving (1 patty plus yogurt sauce): Calories 281; Fat 3.7g (Sat 0.7g); Protein 16g; Carb 47.3g; Fiber 12.6g
* Because of the wide variety of buns and toppings, the nutritional info above only includes the patties and yogurt sauce.  I used Arnold Select multi-grain Kaiser rolls, which have 150 calories, 1.5g fat, 0 sat. fat, 6g protein, 27g carbs and 3g fiber per roll.

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