Pumpkin-Chia Seed Muffins

• 1 tablespoon chia seeds, ground
• 1 cup whole wheat or whole grain flour
• 1/2 cup flour
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 1 (16oz) can pumpkin
• 2 eggs
• 1/4 cup virgin olive oil
• 1 cup maple syrup
• 1 tablespoon vanilla
• 1/2 cup chopped walnuts or pecans , optional

Directions:
Pre-heat oven to 350°.
Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients.
Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins.
Bake for 25–30 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

Chia seeds can be found at some health food stores.

Servings: 18 cupcakes

Nutrient Analysis Per Serving: Calories 131, Fat 4 g, Cholesterol 0 mg, Sodium 189mg, Carbohydrate 23 g, Protein 1g

Source: oprah.com

Grilled Steak

• 2 lbs boneless steak
• 1 teaspoon seasoning salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper
• 1 teaspoon oil

Directions:

1. Rub oil over steak.
2. Season steak with the seasonings.
3. Grill steak for 20 minutes, or until done.

Serves: 6 – 4oz servings

Nutrient Analysis Per Serving: 385 calories, 18 gm fat, 98mg cholesterol, 80mg sodium, 0gm carbohydrate, 55gm protein

Moist Chocolate Zucchini Cake

• 1 cup oil
• 1 1/2 cups sugar
• 1/2 cup non-fat milk
• 1 teaspoon vanilla
• 2 cups grated unpeeled zucchini
• 2 1/2 cups flour
• 1/2 cup cocoa
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/3 cup chocolate chips

Directions:

1. Preheat oven to 350F.
2. Mix first 5 ingredients together.
3. Mix next 6 ingredients in another bowl.
4. Combine.
5. Spread in a 9x13 inch pan sprayed with fat-free cooking spray
6. Sprinkle with chocolate chips.
7. Bake for 45- 50 minutes

Serves: 15

Nutrient Analysis Per serving: 285 calories, 9gm Fat, 3mg cholesterol, 197mg sodium, 38gm carbohydrate, 5gm protein

Fresh Italian Tomatoes

Ingredients:

• 4-6 large fresh tomatoes (each cut into 8 wedges)
• 1/4 cup extra virgin olive oil
• 1/4 cup vinegar (any type)
• 1 bunch scallions (finely chopped)
• 2 teaspoons granulated garlic powder
• 2 teaspoons dried oregano
• 2 tablespoons dried parsley
• 2 tablespoons dried tarragon
• salt & pepper to taste

Directions:

1. Slice each tomato into 8 wedges and place into a large bowl.
2. Add the rest of the ingredients and toss well to evenly distribute.
3. Cover the bowl and refrigerate for at least 30 minutes or more.
4. Serve as a side dish in small individual serving bowls.

Servings: 4

Nutrition Facts per Serving: 184 calories, 14 gm fat, o cholesterol, 21 mg sodium, 13gm carbohydrate, 4m fiber, 3gm protein.

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Holiday Chia Pudding


Yield: 1 ¼ cups

Ingredients

• ¼ cup chia seeds
• ¼ cup dried coconut, shredded and unsweetened
• 1 cup water
• ¼ cup raw cashews (soaked one hour, drained and rinsed)
• 4 soft medjool dates, pitted
• 2 cloves
• 1 teaspoon lucuma powder*
• ½ teaspoon powdered ginger
• ¼ teaspoon vanilla extract
• 1/8 teaspoon cinnamon

Directions
Place the chia seeds and coconut in a small bowl, briefly stir to mix, and set aside. Blend the remaining ingredients until smooth. Pour the blended cashew mixture into the bowl with the chia seeds and coconut and stir. Wait a few minutes and stir again. Wait a few minutes again, and stir. Do the “wait and stir” once more and then place the pudding in the refrigerator for about 15-20 minutes. Enjoy!

This recipe will stay fresh when stored in an airtight container for 4-5 days.

*If you don’t have lucuma powder you can make the recipe without it.