Healthy Recipe, Coconut Brown Rice Pudding

Rice’s natural starch (helped along with a bit of coconut milk) turns into creamy, surprisingly light rice pudding with sweet floral flavor from coconut water. Top with dried fruits, toasted nuts, shredded coconut or seeds. From The Food Network.

Ingredients

• Nonstick cooking spray
• 3 cups coconut water
• One 13.5-ounce can lite coconut milk
• 1/2 cup sugar
• 1 tablespoon vanilla extract
• 1/2 teaspoon kosher salt
• 1 1/4 cups short grain brown rice
• 2 tablespoons unsalted butter, cut into small pieces
• 1 teaspoon finely grated lime zest

Instructions

1. Mist a 5-to-6-quart slow cooker with nonstick cooking spray. Mix the coconut water, coconut milk, 1 1/2 cups water, sugar, vanilla and salt in the bowl of the slow cooker until the sugar is dissolved. Stir in the rice and cook on high 4 hours or low for 5 to 6 hours.
2. Uncover, stir well and let stand 15 minutes. Transfer to a large bowl and stir in the butter. Continue to cool, stirring, until warm. Stir in the lime zest. Serve warm or chill until cold. Top as desired.

Cook’s Note

Suggested toppings: diced fresh or dried mango and pineapple, fresh or frozen and thawed raspberries, toasted shaved coconut chips, chopped crystallized ginger.

Makes 12 servings

Nutritional Information

150 calories; 4g fat; 2g saturated fat; 5mg cholesterol; 146mg sodium; 27g carbs; 1.5g fiber; 29g protein; 10g sugar

Healthy Recipe, Cornbread

This cornbread is free of oil, sugar, and cholesterol (what you’d find in many cornbread recipes), but full of classic, delicious cornbread flavor. From the Pritkin Longevity Center and Spa.

Ingredients

• 1 pound cornmeal
• 1/4 cup flour (stoneground whole-wheat)
• 2 teaspoons  baking powder
• 1/4 teaspoon cinnamon ground
• 1/4 teaspoon nutmeg ground
• 2 teaspoons Splenda optional
• 5 cups milk soy or skim
• 2 teaspoons vanilla extract
• 2 cups egg whites

Instructions

1. Preheat oven to 350 degrees F.
2. In a large bowl, combine all the dry ingredients (cornmeal through Splenda) and mix well. Make a hole in the center and pour in the milk and vanilla. Use a wire whisk to gently mix in the liquids, using a circular motion.
3. In a separate bowl, whip egg whites until fluffy. Pour into mixture and mix in.
4. Pour mixture into muffin cups or cake tin, and bake in a hot water bath* at 350 degrees for 45 minutes.
5. * To prepare a water bath for baking, put your filled muffin trays or cake tin in a larger pan and add enough boiling-hot water to reach halfway up the side of the smaller pan.

Nutrition

Serving: 1 Piece, 210 calories, 38g carbohydrates, 11g protein 1g fat, 2mg cholesterol, 1.6g fiber, 6g sugar. (Conducted by Spa Index Kitchen)

Cornmeal-Yogurt-Lemon Cake

Topped with fresh raspberries and lemon zest, this cake is a beautiful dessert you’ll be proud to serve at special meals. From Diabetic Living Magazine.

Ingredients

• Nonstick cooking spray
• 1 ¼ cups all-purpose flour
• ¾ cup finely ground cornmeal
• 1 ½ teaspoons baking powder
• ¼ teaspoon salt
• ¼ cup unsalted butter, softened
• Sugar substitute equivalent to 1 1/4 cups granulated sugar (see Tip)
• 2 eggs
• 1 cup unsweetened plain almond milk
• ½ cup plain fat-free yogurt
• 1 teaspoon finely shredded lemon peel
• ¼ cup lemon juice
• 1 cup powdered sugar
• 1 teaspoon finely shredded lemon peel
• 1 tablespoon lemon juice
• 1 tablespoon unsweetened plain almond milk
• 1 cup fresh raspberries
• Shredded lemon peel (optional)

Directions 
Step 1
Preheat oven to 350 degrees F. Coat a 9×1-1/2-inch round cake pan with cooking spray. Line bottom with parchment paper and coat with cooking spray, if desired. Set aside.

Step 2
In a medium bowl, whisk together flour, cornmeal, baking powder and salt. Set aside.

Step 3
In a large bowl, combine butter and sugar substitute; beat with an electric mixer on medium speed until light and fluffy. Add eggs, one at a time, beating well after each addition. Add the 1 cup almond milk, the yogurt, 1 teaspoon lemon peel, and the 1/4 cup lemon juice all at once. Beat on medium speed until combined.

Step 4
Add flour mixture all at once to beaten mixture. Beat on low speed just until combined.

Step 5
Spoon batter into prepared pan. Bake about 40 minutes or until a toothpick inserted in the center of the cake comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on wire rack.

Step 6
For glaze, in a small bowl, combine powdered sugar, 1 teaspoon lemon peel, the 1 tablespoon lemon juice, and the 1 tablespoon almond milk. Stir until smooth. Drizzle glaze over cake, allowing it to run over the edges. Top cake with berries. If desired, garnish with additional lemon peel.

Tips 
Tip: If using a sugar substitute, choose from Splenda(R) Granular or Sweet’N Low(R) bulk or packets, following package directions to use product amount equivalent to 1 1/4 cups granulated sugar.

Nutrition Facts
Per Serving: 190 calories; 5.3 g total fat; 2.7 g saturated fat; 46 mg cholesterol; 144 mg sodium. 96 mg potassium; 32 g carbohydrates; 1.8 g fiber; 14 g sugar; 4 g protein

Nothing beats the smell of bubbling fruits mixed with fragrant spices and fresh lemon juice wafting through your home. Heart-healthy almonds and oats give this warm and satisfying dish just the right amount of crunch. Warm Berry Crisp may be the perfect dessert to satisfy your craving for something sweet.

Warning: a half cup is a serving! 😉

Ingredients

• 5 cups mixed fresh blueberries and raspberries (4 6-ounce containers)
• 2-tablespoons lemon juice
• 1/3 cup sliced almonds
• 2-tablespoons unsweetened coconut flakes
• 1/3 cup old-fashioned rolled oats (not quick or instant oats)
• 1/8 teaspoon nutmeg
• 1/8 teaspoon cinnamon
• 1-tablespoon honey

Instructions

1. Heat the oven to 350 degrees. In a large bowl, toss together the blueberries, raspberries and lemon juice. Transfer to a 1½ -quart baking dish.
2. In a small bowl, combine the almonds, coconut, oats, nutmeg, cinnamon, and honey. Use your fingertips to combine, and then sprinkle evenly over the berries.
3. Bake until the crisp topping is golden brown, 20 to 25 minutes. Serve warm.

Nutrition information per serving

Serving size: about a half cup

Calories 120, Total fat 4.5g, Saturated fat 1.5g, Trans fat 0g, Protein 3g, Total Carbohydrate 22g, Fiber 5g, Sugar 12g, Cholesterol 10mg, Sodium 0mg

From the Cleveland Clinic

Craving something sweet? This recipe is the perfect dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

Desserts are where most of us end up making regretful decisions at the end of a long day. Keep your goals at the forefront of your mind by avoiding sugary desserts and instead enjoying a bowl of this tasty Fruit Dessert!

What You Need
Serves 2

• 1 white nectarine, chopped
• One pear, chopped
• 1 Tablespoon chopped pecans
• One Tablespoon chopped dates
• Dash of cinnamon

Instructions

1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutrition
One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

What you need
Serves 3

• ¾ cup fat-free plain Greek yogurt
• A few drops of stevia
• 2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
• ¾ cup granola

Instructions

1. In a medium bowl, mix the yogurt with the stevia.
2. Following that, in another medium bowl, mix the sliced fruit with the cinnamon.
3. In serving dishes, layer the yogurt, fruit, and granola.

Nutrition
One serving equals 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.

Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.

Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too 🙂

Courtesy of RealHealthyRecipes.com

What you need

Serves 12

• 1 (15oz) can chickpeas, drained and rinsed
• ¼ cup creamy, natural peanut butter or almond butter (no sugar added)
• One Tablespoon honey
• 20 drops liquid stevia
• 2 Tablespoons ground flax seeds
• 2 teaspoons vanilla extract
• 1 Tablespoon coconut milk
• 2 cracks of fresh sea salt
• ¼ cup Lily’s stevia-sweetened dark chocolate chips

Instructions

1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.
2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!

Nutrition
One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g protein

Pumpkin is easily the most anticipated flavor of the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin Protein Bonbons! This is hands down the most delicious and guilt-free way to get your pumpkin fix…

Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 6

• 1 cup coconut flour
• One cup vanilla protein powder
• 1 cup canned pumpkin (not pumpkin pie filling)
• Half cup almond butter, creamy
• ¼ cup plus 3 Tablespoons coconut oil, melted
• 1 teaspoon vanilla extract
• 2 teaspoons liquid stevia
• ½ cup dark, stevia-sweetened chocolate (Lily’s brand)

Instructions

1. Find a rimmed pan that will fit in your freezer and line with parchment paper.
2. In a large bowl combine the coconut flour, vanilla protein, canned pumpkin, almond butter, ¼ cup of the coconut oil, vanilla extract and stevia. Mix well and if needed add another Tablespoon of coconut oil. Form into 32 balls.
3. Place the balls on the prepared pan and put in the freezer for 15 minutes.
4. In a double boiler, gently melt the dark chocolate and remaining coconut oil. Remove the pumpkin balls from the freezer and one-by-one roll in the melted chocolate. Return the coated balls to the freezer for 10 minutes. Drizzle any remaining chocolate over the tops of the bonbons in a nice design. Store in the freezer for up to a month and in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals: 120 calories, 7g fat, 6g carbohydrate, 2g sugar, 97mg sodium, 2g fiber, and 8g protein

Eat too much refined sugar and you’re headed for obesity and a host of other ailments. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit.

This dessert is very simple, and oh-so-sweet. Use fresh, local, organic fruit for optimal taste and nutrition. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 4

• 1 small watermelon, chopped
• 1 cantaloupe, seeded and chopped
• 1 mango, pitted and chopped
• 1 cup fresh blueberries
• ¼ cup fresh mint, minced

Instructions

1. Chop the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups. Enjoy!

Nutrition

One serving equals: 127 calories, 1g fat, 33mg sodium, 30g carbohydrate, 4g fiber, and 3g protein.

A protein shake is a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit.

Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 1

• One cup ice
• 1/2 frozen banana
• 1 Tablespoon chopped dark chocolate
• One cup water
• 1 scoop high quality chocolate protein powder
• a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
• fresh mint leaves to garnish (optional)

Instructions

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutrition

One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein