2 3/4 cups whole wheat pastry flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup milk (any type of milk, unsweetened – I used almond milk)
1/2 cup unsweetened apple sauce
1 tablespoon garlic powder
Fresh cilantro for garnish (can also be mixed into the dough)
Directions:
In a large mixing bowl, whisk together the flour, salt, baking soda and garlic powder until well combined.
Pour in the apple sauce and milk, stirring with a wooden spoon until it become too thick to continue. Then knead with your hands until you have a slightly sticky yet smooth dough.
Break off pieces of dough and roll with a rolling pin on a floured surface. Keep in mind that the naan will hold whatever shape you roll it into, but it will double in thickness as it cooks (roll to about 1/4 inch thickness if you want something the thickness of a slice of bread).
Using a non-stick pan and an oil mister, mist the pan with oil and place a rolled piece of dough into the pan. Spray the top of it with a light coat of oil. Flip frequently until both sides are golden brown.
Remove from pan and allow to cool slightly before serving.
Nutritional Content:
This will depend on the size of your naan (how many are made). The following information is for the entire batch of dough. Divide by the number of naan you make.
Calories: 1214
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 1345 mg
Carbohydrates: 262 gm
Dietary fiber: 43 gm
Sugars: 14 gm
Protein: 47 gm
Estimated Glycemic Load: 126
From: http://www.thegraciouspantry.com/clean-eating-naan/
Monday, June 3, 2013
Clean Eating Housewarming Bread
3 cups warm water
1 tablespoon instant yeast (Active Dry Yeast)
1 tablespoon sucanat (Honey)
3/4 cup vital wheat gluten
1/4 cup 10-grain cereal (Multi-grain cereal from Trader Joe’s)
1 1/2 cup oat flour
5 1/2 cup white whole wheat flour
1/2 cup olive or safflower oil
2 teaspoons kosher salt (1 teaspoon)
Directions:
Combine all ingredients in a large stand-mixer bowl with a dough hook and mix on low for approx 3 minutes until combined. turn up to med-low and kneed for 7 minutes (Place all dry ingredients in a large mixing bowl and whisk together. Then add the wet ingredients and knead by hand for at least 5 minutes).
Place dough in a large bowl and cover with plastic wrap, allow to rise until doubled, approx 1 hour.
Gently press down on dough to release any air bubbles and divide into two equal pieces. shape and put each into a 9×5 loaf pan. allow to double again, about 1-1 1/2 hr.
Meanwhile, preheat oven to 375 F.
When dough is ready, place in oven and bake for 25-30 minutes. you will know when bread is ready when it sounds hollow when you tap on the bottom, OR if you have a kitchen thermometer, plunge it into the center of one of the loaves, if the temperature registers between 190 – 210F, its done.
(Makes 2 loaves)
Nutritional Content:
(Data is for 1 loaf – You will need to divide this data by the number of slices you cut. Personally, I got about 20 slices out of each loaf. The data below is based on MY version of the recipe. The numbers in parentheses are the data you would get for 20 slices.)
Calories: 2312 (116)
Total Fat: 64 gm (3 gm)
Saturated Fats: 9 gm (0 gm)
Trans Fats: 0 gm (0 gm)
Cholesterol: 0 mg (0 mg)
Sodium: 1213 mg (61 mg)
Carbohydrates: 338 gm (17 gm)
Dietary fiber: 55 gm (3 gm)
Sugars: 10 gm (1 gm)
Protein: 125 gm (6 gm)
From: http://www.thegraciouspantry.com/clean-eating-house-warming-bread/
1 tablespoon instant yeast (Active Dry Yeast)
1 tablespoon sucanat (Honey)
3/4 cup vital wheat gluten
1/4 cup 10-grain cereal (Multi-grain cereal from Trader Joe’s)
1 1/2 cup oat flour
5 1/2 cup white whole wheat flour
1/2 cup olive or safflower oil
2 teaspoons kosher salt (1 teaspoon)
Directions:
Combine all ingredients in a large stand-mixer bowl with a dough hook and mix on low for approx 3 minutes until combined. turn up to med-low and kneed for 7 minutes (Place all dry ingredients in a large mixing bowl and whisk together. Then add the wet ingredients and knead by hand for at least 5 minutes).
Place dough in a large bowl and cover with plastic wrap, allow to rise until doubled, approx 1 hour.
Gently press down on dough to release any air bubbles and divide into two equal pieces. shape and put each into a 9×5 loaf pan. allow to double again, about 1-1 1/2 hr.
Meanwhile, preheat oven to 375 F.
When dough is ready, place in oven and bake for 25-30 minutes. you will know when bread is ready when it sounds hollow when you tap on the bottom, OR if you have a kitchen thermometer, plunge it into the center of one of the loaves, if the temperature registers between 190 – 210F, its done.
(Makes 2 loaves)
Nutritional Content:
(Data is for 1 loaf – You will need to divide this data by the number of slices you cut. Personally, I got about 20 slices out of each loaf. The data below is based on MY version of the recipe. The numbers in parentheses are the data you would get for 20 slices.)
Calories: 2312 (116)
Total Fat: 64 gm (3 gm)
Saturated Fats: 9 gm (0 gm)
Trans Fats: 0 gm (0 gm)
Cholesterol: 0 mg (0 mg)
Sodium: 1213 mg (61 mg)
Carbohydrates: 338 gm (17 gm)
Dietary fiber: 55 gm (3 gm)
Sugars: 10 gm (1 gm)
Protein: 125 gm (6 gm)
From: http://www.thegraciouspantry.com/clean-eating-house-warming-bread/
Clean Eating Cilantro Quinoa Salad
2 cups cooked, cooled or cold quinoa
1 cup cooked, cooled or cold pinto beans
1/4-1/2 cup fresh cilantro, chopped
Juice of 1 lime
1 tablespoon garlic powder
1/4 teaspoon salt
1/2 teaspoon black pepper
Directions:
Blend all ingredients together in a medium mixing bowl and serve cold.
(Makes approximately 3 cups)
Nutritional Content: (Data is for 1/2 cup)
Calories: 117
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 102 mg (5 mg if you leave the salt out of the recipe)
Carbohydrates: 21 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 5 gm
Estimated Glycemic Load: 9
From: http://www.thegraciouspantry.com/clean-eating-cilantro-quinoa-salad/
1 cup cooked, cooled or cold pinto beans
1/4-1/2 cup fresh cilantro, chopped
Juice of 1 lime
1 tablespoon garlic powder
1/4 teaspoon salt
1/2 teaspoon black pepper
Directions:
Blend all ingredients together in a medium mixing bowl and serve cold.
(Makes approximately 3 cups)
Nutritional Content: (Data is for 1/2 cup)
Calories: 117
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 102 mg (5 mg if you leave the salt out of the recipe)
Carbohydrates: 21 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 5 gm
Estimated Glycemic Load: 9
From: http://www.thegraciouspantry.com/clean-eating-cilantro-quinoa-salad/
Skinny Strawberries Romanoff
16 oz strawberries, washed and cut
4 oz low fat sour cream (I use fat-free plain Greek yogurt)
2 tbsp brown sugar
mint leaves for garnish (optional)
Combine sour cream and brown sugar. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce.
Serve in champagne glasses and garnish with mint leaves for an elegant presentation.
Servings: 5 • Serving Size: about 5 strawberries + 2 tbsp cream
From: Skinnytaste.com
4 oz low fat sour cream (I use fat-free plain Greek yogurt)
2 tbsp brown sugar
mint leaves for garnish (optional)
Combine sour cream and brown sugar. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce.
Serve in champagne glasses and garnish with mint leaves for an elegant presentation.
Servings: 5 • Serving Size: about 5 strawberries + 2 tbsp cream
From: Skinnytaste.com
Blueberry-Cinnamon Muffins
To prevent berries from bleeding, toss them in flour, and then gently fold them into batter.
1/4 cup regular oats
2 tablespoons brown sugar
1 teaspoon ground cinnamon, divided
1/4 cup butter, softened
1 cup granulated sugar
1/2 cup egg substitute
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups fat-free buttermilk
1 cup fresh blueberries
Vegetable cooking spray
Stir together oats, brown sugar, and 1/2 teaspoon cinnamon; set aside.
Beat butter and granulated sugar at medium speed with an electric mixer until fluffy.
Add egg substitute, beating until blended. Stir in vanilla.
Combine all-purpose flour, baking soda, baking powder, salt, and remaining 1/2 teaspoon
cinnamon; add to butter mixture alternately with buttermilk, ending with flour mixture.
Gently stir in blueberries. Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Sprinkle evenly with oat mixture.
Bake at 350° for 15 to 20 minutes or until tops are golden.
Cool muffins in pans 5 minutes; remove from pans, and cool on wire racks.
1/4 cup regular oats
2 tablespoons brown sugar
1 teaspoon ground cinnamon, divided
1/4 cup butter, softened
1 cup granulated sugar
1/2 cup egg substitute
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups fat-free buttermilk
1 cup fresh blueberries
Vegetable cooking spray
Stir together oats, brown sugar, and 1/2 teaspoon cinnamon; set aside.
Beat butter and granulated sugar at medium speed with an electric mixer until fluffy.
Add egg substitute, beating until blended. Stir in vanilla.
Combine all-purpose flour, baking soda, baking powder, salt, and remaining 1/2 teaspoon
cinnamon; add to butter mixture alternately with buttermilk, ending with flour mixture.
Gently stir in blueberries. Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Sprinkle evenly with oat mixture.
Bake at 350° for 15 to 20 minutes or until tops are golden.
Cool muffins in pans 5 minutes; remove from pans, and cool on wire racks.
Jim Burritoes
2 (16 ounce) can refried beans
2 cans green chile sauce
1 lb ground beef
1 lb ground pork
1 small onion, chopped
1 (4 ounce) can green chilies
1 tsp chili powder
½ tsp salt
¼ tsp chili powder
¼ tsp garlic powder
¼ tspTabasco
Reduced fat free cheddar or Monterey Jack cheese, cubed or shredded
10 Tortillas
2 cans green chile sauce
1 lb ground beef
1 lb ground pork
1 small onion, chopped
1 (4 ounce) can green chilies
1 tsp chili powder
½ tsp salt
¼ tsp chili powder
¼ tsp garlic powder
¼ tsp
Reduced fat free cheddar or Monterey Jack cheese, cubed or shredded
10 Tortillas
Spray pan with PAM.
Cook beef and pork until cooked through. While they are cooking, add onion and green chiles. Drain meat after cooked through. Add refried beans, one can green chile sauce, and spices. Simmer 10 minutes. Spoon onto tortilla and top with additional green chile sauce and cheese. Heat to melt cheese.
Serves
10
Creamy Avocado Soup
3 avocados, quartered
1/2 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped onion
1/4 cup coarsely chopped green onions
1/4 cup coarsely chopped fresh parsley
1 to 3 tablespoons lime juice
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon hot sauce
1 (32-ounce) container chicken broth
1 (16-ounce) container sour cream*
Process avocado in a blender or food processor until mixture is smooth, stopping to scrape down sides. Add chopped cilantro and next 9 ingredients, and process until mixture is smooth, stopping to scrape down sides. Pour into a large bowl; stir in chicken broth and sour cream. Cover and chill 3 hours.
* 1 (16-ounce) container light sour cream may be substituted.
Yield: Makes 8 cups
1/2 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped onion
1/4 cup coarsely chopped green onions
1/4 cup coarsely chopped fresh parsley
1 to 3 tablespoons lime juice
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon hot sauce
1 (32-ounce) container chicken broth
1 (16-ounce) container sour cream*
Process avocado in a blender or food processor until mixture is smooth, stopping to scrape down sides. Add chopped cilantro and next 9 ingredients, and process until mixture is smooth, stopping to scrape down sides. Pour into a large bowl; stir in chicken broth and sour cream. Cover and chill 3 hours.
* 1 (16-ounce) container light sour cream may be substituted.
Yield: Makes 8 cups
Honey Pineapple Chicken
20 oz Crushed Pineapple
5 Tbsp Honey
4 Chicken Breasts
Salt and Pepper (to taste)
Mix 20oz crushed pineapple with 5 Tbsp Honey. Cube chicken, season with salt & pepper and put it in a ziploc with 2/3 of pineapple mixture. Allow to marinate in the fridge for at least an hour.
Line baking dish with foil and broil for 6-8 min per side or until done. While broiling, put remaining pineapple mixture in saucepan and heat. Serve on top of chicken (or on the side).
We had it with sweet potato fries and a salad. The kids (and I) LOVED it, and it was so simple!
Even better, I had no cleanup from broiling because of the foil! Gotta love that even more!
5 Tbsp Honey
4 Chicken Breasts
Salt and Pepper (to taste)
Mix 20oz crushed pineapple with 5 Tbsp Honey. Cube chicken, season with salt & pepper and put it in a ziploc with 2/3 of pineapple mixture. Allow to marinate in the fridge for at least an hour.
Line baking dish with foil and broil for 6-8 min per side or until done. While broiling, put remaining pineapple mixture in saucepan and heat. Serve on top of chicken (or on the side).
We had it with sweet potato fries and a salad. The kids (and I) LOVED it, and it was so simple!
Even better, I had no cleanup from broiling because of the foil! Gotta love that even more!
Summer Berry Muffins
1 1/2 cups flour
1 1/2 cups soft brown sugar
1/2 tsp salt
2 tsp baking powder
1/4 cup vegetable oil
1 egg
1 tsp vanilla extract
1/4 cup full fat milk
3/4 cup raspberries
1/2 cup blueberries
1/3 cup white chocolate chips
1 tsp demerara sugar
Preparation
Line a muffin pan with 8 paper muffin liners. In a large bowl, combine the flour, brown sugar, salt, and baking powder and set aside.
In a separate bowl, whisk together the vegetable oil, egg, vanilla extract and milk. Add the mixed dry ingredients and stir until blended. Gently fold in the berries and white chocolate.
Spoon the mixture into the muffin liners and sprinkle with demerara sugar.
Bake for about 20 minutes until risen and just firm. Allow to cool a little then transfer to a wire cooling rack.
Serves 8
From: First Meals by Anabel Karmel
1 1/2 cups soft brown sugar
1/2 tsp salt
2 tsp baking powder
1/4 cup vegetable oil
1 egg
1 tsp vanilla extract
1/4 cup full fat milk
3/4 cup raspberries
1/2 cup blueberries
1/3 cup white chocolate chips
1 tsp demerara sugar
Preparation
Line a muffin pan with 8 paper muffin liners. In a large bowl, combine the flour, brown sugar, salt, and baking powder and set aside.
In a separate bowl, whisk together the vegetable oil, egg, vanilla extract and milk. Add the mixed dry ingredients and stir until blended. Gently fold in the berries and white chocolate.
Spoon the mixture into the muffin liners and sprinkle with demerara sugar.
Bake for about 20 minutes until risen and just firm. Allow to cool a little then transfer to a wire cooling rack.
Serves 8
From: First Meals by Anabel Karmel
Apple-Spinach Salad
Salad:
1 (6-ounce) package fresh baby spinach
2 small Granny Smith apples, chopped
1/2 cup cashews
1/4 cup Craisins
Dressing:
1/4 cup sugar
1/4 cup apple cider vinegar
1/4 cup vegetable oil
1/4 teaspoon garlic salt
1/4 teaspoon celery salt
Preparation
Combine first 4 ingredients in a large salad bowl.
Whisk together sugar and next 4 ingredients until blended. Serve dressing with salad.
Note: You can chill dressing up to 1 day; whisk well before serving.
Serves 4.
Corn, Avocado and Black Bean Salsa
2 medium-size ripe avocados, cubed
1 (15.5-oz.) can black beans, rinsed and drained
1 (15 1/4-oz.) can whole kernel corn, rinsed and drained
1 fresh jalapeño pepper, seeded and diced
1/3 cup chopped red onion
3 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
Gently stir together all ingredients in a large bowl.
Serves 10
1 (15.5-oz.) can black beans, rinsed and drained
1 (15 1/4-oz.) can whole kernel corn, rinsed and drained
1 fresh jalapeño pepper, seeded and diced
1/3 cup chopped red onion
3 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
Gently stir together all ingredients in a large bowl.
Serves 10
Natalie's Green Onion Potato Salad
1 cup mayonnaise
½ teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon salt
½ teaspoon ground white pepper
½ cup chopped green onion tops (green parts only)
2 pounds cooked, unpeeled new potatoes, halved if small, or quartered
1/3 cup finely minced red onions
1 tablespoon chopped fresh cilantro
Place the mayonnaise, mustard, garlic, salt, pepper and green onions in a blender and blend on low speed and process briefly to combine. In a medium bowl, place the potatoes and red onions. Pour the mayonnaise over the potatoes and stir to combine. Garnish with the cilantro.
Yield: 5 generous salad servings
½ teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon salt
½ teaspoon ground white pepper
½ cup chopped green onion tops (green parts only)
2 pounds cooked, unpeeled new potatoes, halved if small, or quartered
1/3 cup finely minced red onions
1 tablespoon chopped fresh cilantro
Place the mayonnaise, mustard, garlic, salt, pepper and green onions in a blender and blend on low speed and process briefly to combine. In a medium bowl, place the potatoes and red onions. Pour the mayonnaise over the potatoes and stir to combine. Garnish with the cilantro.
Yield: 5 generous salad servings
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