Pumpkin Oatmeal Cookie

Healthy and only 4 ingredients.  Also, gluten-free if you use gluten-free oats and vegan if you use raisins in place of chips.  You may substitute any dried fruit, such as, dried cranberries or dates.  Either way, they are delicious!

WHAT YOU NEED:

• 1 Cup Pumpkin
• 1 Cup Oats
• 1/4 Cup Chocolate Chips
• Dash of Cinnamon
• 1/4 Cup Raisins (Optional)

 

DIRECTIONS:

Preheat oven to 350 degrees.  In a large bowl, mix all ingredients together.  Spray cookie sheet with cooking spray.  Spoon mixture onto cookie sheet and press down. Bake for 15 minutes.  Let cool.  Makes 15 cookies.

NUTRITION INFO:

Serving Size = 1 Cookie (without raisins)

• 40 Calories
• 1 g Fat
• 0 Cholesterol
• 0 Sodium
• 7 g Carbohydrate
• 1 g Fiber
• 2 g Sugar
• 1 g Protein

Red, White, and Blue Parfait

 

Red, White, and Blue Parfait.

Healthy Blueberry Muffins

 

WHAT YOU NEED:

• 2 cups whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 cup blueberries ( I used fresh)
• 6 oz container light vanilla yogurt
• 1/2 cup fat-free milk
• 1 egg
• 1 tbsp vanilla

DIRECTIONS:

In a larger mixing bowl, add the first 3 ingredients and stir.  Stir in blueberries.  Mix in the remaining ingredients until blended.  Pour into lined muffin pans.  Bake @ 350 degrees F. for 25 minutes or until toothpick inserted in the center comes out dry.  Makes 18 muffins.

NUTRITION INFO:

• 82 Calories
• 1 gm fat
• 12 mg cholesterol
• 14 mg sodium
• 17 gm carbohydrate
• 2 gm fiber
• 3 gm protein

Red, White, and Blue Parfait

Just in time for the summer holidays, cook-outs, and picnics.  The red, white, and blue parfait is super easy to make and extremely healthy.  The best it is only 3 ingredients.  Moreover, these parfaits look pretty and taste awesome!

WHAT YOU NEED:

• Light vanilla yogurt
• Strawberries, washed and cut
• Blueberries

DIRECTIONS:

In plastic parfait glasses, layer strawberries and yogurt twice.  Then top with blueberries.  Again, layer strawberries, yogurt, strawberries, yogurt, and top with a layer of blueberries.  Enjoy!!

Quinoa Banana Muffins

These muffins are filled with healthy ingredients and very satisfying.

INGREDIENTS:

• 1/4 cup quinoa, dry
• 1-1/2 cup oats, dry
• 1/2 cup whole wheat flour
• 2 teaspoons baking powder
• 1/2 cup egg beater
• 1/2 cup unsweetened vanilla almond milk
• 2 medium bananas, smashed
• 1/2 cup applesauce
• 1/2 cup chocolate chips

DIRECTIONS:

Cook quinoa (boil with 1/2 cup water for 15 minutes).  Mix all ingredients, except the chocolate chips, well and let sit.  Meanwhile, line muffin tin or spray with Pam.  Stir the chips into batter.  Fill muffin cups.  Bake at 350 degrees for 20-25 minutes.  Yields 12 muffins.

NUTRITION INFO: per muffin

120 Calories; 2.5 g fat; 3.5 g protein; 21 g cho; 4 g fiber; 27 mg sodium 

Oatmeal Banana Muffins

Here’s another recipe I found on Pinterest from greenlitebites.com.  I made some minor adjustments; and, not only are these muffins extremely healthy, they’re  delicious.  They make for a great breakfast on the go or as a snack.  Enjoy!

INGREDIENTS:

• 2 large bananas, mashed
• 1 cup vanilla almond milk
• 1/2 cup egg substitute
• 1/4 cup unsweetened applesauce
• 1 teaspoon vanilla extract
• 2 cups old fashioned oats
• 1/2 cup whole wheat white flour
• 1 tablespoon baking powder
• 1/4 cup mini chocolate chips

DIRECTIONS:

Mix all ingredients except the chocolate chips with a large spoon until well blended.  Stir in the chocolate chips.  Spray muffin pan with non-stick cooking spray.  Spoon batter into muffin cups, just about filled.  Bake at 375 degrees for 25-30 minutes or firm to the touch.  Makes 15 muffins.

NUTRITION INFO:

82 calories, 1 gm fat, 15 gm carbohydrate, 2 gm fiber, 3 gm protein, 122 mg sodium

Day 15 Healthy Holiday Habits

Eat high fiber snacks!  Fiber fills you up and reduces cravings.  My favorite high fiber snacks are from Fiber One.  I really like their 90 calorie options.

 

Hummus

This ancient food, dating back to 3,000 B.C., is a new American favorite.  Hummus is the Arabic word for chickpea so a spread made from any other legume is not hummus.  Traditional hummus is a mixture of cooked chickpeas, tahini, olive oil, garlic, a dash of citrus or other acidic ingredients, and salt.  Tahini is an important part of the recipe and cannot be substitute; but, it can be omitted.  Hummus makes a very healthy snack that is high in protein and fiber.

Here’s a simple recipe from http://mideastfood.about.com/od/appetizerssnacks/r/hummusbitahini.htm

Ingredients:

1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil
Preparation:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.

For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

Halloween Candy for 100 Calories or Less

Here at GoGirlDiet.com the motto is to “Eat your cake and lose weight too”.  That also means halloween candy.  But we don’t want to sabotage the diet either.  Here are some picks for 100 calories or less (pay attention to package size):

• Almond Joy (snack size) -80 cal
• Butterfinger (fun size)- 85 cal
• Nestle Crunch (fun size)- 90 cal
• Hershey Kiss (4)- 100 cal
• Reese’s Peanut Butter Cup (snack size)- 110cal
• Whoppers (10)- 100 cal
• Jolly Ranchers (3)- 70 cal
• Smarties (1 roll)- 25 cal
• Skittles ( 1 fun size bag)- 70 cal
• M&M’s ( 1 fun size package) -100 cal                           

Snack Attack!! Love This!!

My new snack passion is Edy’s Outshine Coconut Waters.  They are refreshing!  Have zero fat!  And only 60 calories!!  They come in 2 flavors!

Coconut Waters with Banana

Coconut Water with Pineapple