Ingredients
2 oranges
1 small mango, peeled and sliced
1 cup (250 mL) halved strawberries
1 cup (250 mL) red or green seedless grapes
1 cup (250 mL) blueberries or raspberries
2 kiwis, peeled and sliced
1 star fruit, sliced (optional)
1 tbsp (15 mL) granulated sugar
2 tsp (10 mL) fresh lemon juice
Pinch ground ginger
Chopped crystallized ginger (optional)
Directions:
Using serrated knife cut both ends off oranges. Using sawing motion cut peel
and pith off oranges. Cut sections between membranes over a large bowl. Squeeze
any juice into another small bowl from reserved membranes; set aside.
Add mango, strawberries, grapes, blueberries, kiwi and star fruit, if using
to oranges. Toss to combine.
Add sugar, lemon juice and ginger to reserved orange juices. Pour over fruit.
Sprinkle with crystallized ginger if using.
Storage: Cover and refrigerate for up to 2 days.
Serving Option: You can sprinkle your bowlful with sliced almonds or dollop
with yogurt if desired.
Tip: You can use frozen thawed strawberries for fresh and frozen blueberries
for fresh. You could also substitute 1 pear or apple, cored and sliced for the
star fruit.
You can burn this off with: 38 minutes of walking or 22 minutes of cycling
INGREDIENTS1 can (19 oz/540 mL) white kidney beans, drained and rinsed 2/3 cup (150 mL) packed brown sugar ½ cup (125 mL) skim milk 2 egg whites ¼ cup (50 mL) soft non-hydrogenated margarine, melted 1 tbsp (15 mL) vanilla ½ cup (125 mL) whole-wheat flour ½ cup (125 mL) unsweetened cocoa powder 1/3 cup (75 mL) wheat germ 1 tsp (5 mL) baking powder 1/3 cup (75 mL) chopped toasted walnuts
DIRECTIONS
- In food processor, puree beans until coarse. Add in sugar, milk, egg whites,
margarine and vanilla and puree until smooth, scraping down sides a few
times.
- In a large bowl whisk together flour, cocoa, wheat germ and baking powder.
Pour bean mixture over flour mixture. Stir in walnuts to combine. Scrape batter
into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.
- Bake in 350F (180 C) oven for about 22 minutes or until cake tester inserted
comes out clean. Let cool on rack.
These brownies need to covered with plastic wrap or cut and stored in
airtight container in refrigerator for up to 4 days. They can also be frozen for
up to 2 weeks.
YOU CAN BURN THIS OFF WITH: 34 minutes of walking or 19 minutes of cycling
Ingredients:
2 tsp (10 mL) extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced
1 red bell pepper, chopped
2 tbsp (25 mL) chopped fresh oregano or 2 tsp (10 mL) dried ·
1 bag (10 oz/300 g) fresh baby spinach ·
6 eggs
¼ cup (50 mL) skim milk
Pinch pepper
Directions:
In a non-stick skillet heat oil over medium-high heat, add onion, garlic, red
pepper and oregano. Cook, stirring for about 5 minutes or until golden. Add
spinach; cover and cook for about 2 minutes or until spinach is wilted.
In a bowl, whisk together eggs, milk and pepper. Pour into skillet, stirring gently
to combine with spinach mixture. Cook, stirring gently for about 2 minutes
lifting sides to let egg flow underneath. Cook for another 3 minutes or until
top is set. Place skillet under broiler for about 3 minutes or until golden
brown and knife inserted in centre comes out clean.
Tip: Use to make sandwiches for another meal or lunch
YOU CAN BURN THIS OFF WITH: 43 minutes of walking or 24 minutes of cycling
Ingredients:
1 ½ cups (375 mL) whole-wheat flour
½ cup (125 mL) natural bran
1/3 cup (75 mL) granulated sugar
1 tbsp (15 mL) baking powder
1 cup (250 mL) skim milk ·
1 egg
¼ cup (60 mL) non-hydrogenated soft margarine, melted
1 tbsp (15 ml) grated lemon rind
1 cup (250 mL) fresh or frozen blueberries
Directions:
1.In large bowl, combine flour, bran, sugar and baking powder. In small bowl whisk
together milk, egg, margarine and lemon rind. Pour milk mixture over flour
mixture and stir just until combined. Stir in blueberries.
2.Divide batter among lined or greased muffin tins. Bake in 375F (190 C) oven for 20 to 25 minutes or until golden and muffins spring back when lightly touched.
3.Canola Oil Substitute: Omit melted margarine and substitute 1/3 cup (75 mL) Canola oil.
4.Helpful Hint: If using frozen blueberries, do not thaw. Add them directly into the batter.
5.Helpful Hint: Fill remaining empty muffin tins with water, all you need is a bit to keep your muffin pan in great shape.
6.Storage:These muffins can be kept at room temperature for about 2 days and frozen for up to 3 weeks.
YOU CAN BURN THIS OFF WITH: 40 minutes of walking or 23 minutes of cycling
Makes 6 servings
Ingredients:
2 cups beluga black lentils
1 Fuji apple, cored and diced
1 yellow bell pepper, diced
1 large jalapeno pepper, diced
1/2 cup olive oil
1 tbsp balsamic vinegar
juice of 1 1/2 ripe lemons
1 tsp salt
1 cup loosely packed, chopped flat leaf parsley
1 tsp sesame oil
1 1/2 tbsp minced fresh ginger
1/4 cup shredded unsweetened coconut
Directions:
Wash the lentils and soak them for 2 hours in tepid water; drain. In a deep pot, add
8 cups of water to the lentils, bring to a boil, cover, and cook on low heat for 20 to 25 minutes. Rinse the lentils with cold water and drain. Make sure the lentils are cooked
but firm, not mushy. In a large bowl, mix together the lentils, apple, bell
pepper, jalapeno, olive oil, vinegar, lemon juice, salt, and parsley. Stir and set aside in the fridge. Just before serving, heat the sesame oil on medium-high heat.
When hot, roast the ginger and coconut for a few minutes until golden and
toasty. Sprinkle this garnish
This recipe was featured on the Ellen show.
INGREDIENTS
1 frozen ripe banana, broken into chunks
2 tsp (10ml) unsweetened cocoa powder
2 cups (500ml) 1% chocolate milk
1/2 tsp (2 ml) vanilla extract
DIRECTIONS
1. In a blender, purée frozen ripe banana, cocoa powder, chocolate milk and vanilla until smooth.
2. Pour into chilled glasses and serve immediately
CALORIES: 217
YOU CAN BURN THIS OFF WITH..
54 minutes of walking or 31 minutes of cycling
If you have a healthy recipe to share, please send to me and I will post!
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