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The Best of Holiday Entertaining…Yours From Total Health Breakthroughs
Published by Fourth Avenue Health Group, LLCADDRESS: 245 NE 4th AvenueSuite 201, Delray Beach, FL 33483 | 1-800-681-2402
Mary Ellen Tribby - Publisher | Melanie Segala - Managing EditorWendy Montes de Oca – VP of Marketing | Kate Benson – Profi t Center Manager |
Erika Laguna - Graphic Designer
All material herein is provided for information only and may not be construed as personal medi-cal advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The publisher is not a licensed medical care provider. The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its read-ers. We are not responsible for the accuracy, reliability, effectiveness, or correct use of information you receive through our product, or for any health problems that may result from training programs, products, or events you learn about from this publication. The publisher is not responsible for er-rors or omissions. The FDA has not evaluated these statements. None of the information or prod-ucts discussed in this publication is intended to diagnose, treat, mitigate or cure any disease.
Copyright © 2008 Fourth Avenue Health Group, LLC, located at 245 NE 4th Avenue, Delray Beach Florida 33483, is a subsidiary of Early to Rise. All rights reserved.
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Dear Health-Conscious Reader,
With the holidays quickly approaching, food, family, friends and festivities become the focus of the season.
And to help ensure your holidays are happy and healthy, Total Health Breakthroughs has compiled sixteen delicious, low-glycemic recipes that are perfect for all of your cool-weather
gatherings, courtesy of Healing Gourmet.
In this book, you’ll find quick, low-calorie appetizers like Chipotle Deviled Eggs, elegant and traditional fare like Smoked Salmon Platter with Dill Sour Cream and Beet Latkes, sumptuous and simple main courses like Grass-Fed Filet Mignon with Crimini Cabernet Sauce, and many, many more.
So cozy up in your favorite chair, make a comforting cup of Spicy Cinnamon Tea and plan this year’s healthy holiday festivities…. stress-free.
In Good Health,
Kelley Herring Editor in ChiefHealing Gourmet
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TOTAL HEALTH BREAKTHROUGHS245 NE 4th AvenueSuite 201, Delray Beach, FL 33483 | 1-800-681-2402
Table of ContentsBeverages
Pomegranate Spritzer .................................................................................................................1
Mocha Cocoa Latte .....................................................................................................................2
Spicy Cinnamon Tea ...................................................................................................................3
AppetizersCrab-Stuffed Mushrooms ............................................................................................................4
Zucchini Parmesan Crisps ..........................................................................................................5
Spicy Chipotle Deviled Eggs .......................................................................................................6
Sides Etc.Citrus Spice Sweet Potatoes ......................................................................................................7
Beet Latkes .................................................................................................................................8
Carrot Ginger Bisque ..................................................................................................................9
Spinach, Pear & Gorgonzola Salad ..........................................................................................10
EntreesSmoked Salmon Platter with Dill Sour Cream ..........................................................................11
Grass-Fed Filet Mignon with Crimini-Cabernet Sauce .............................................................12
Adobo-Marinated Pork Tenderloin ............................................................................................13
DessertsCranberry Walnut Squares .......................................................................................................14
Pistachio Biscotti .......................................................................................................................15
Fudgy Chocolate Walnut Cookies .............................................................................................16
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BEVERAGESPomegranate Spritzer
Serves: 2Time to Table: 5 minutesHealing Nutrient Spotlight: Anthocyanins
Ingredients:
2 cups sparkling mineral water 2 Tbsp organic pomegranate juice (try Lakewood) 1 Tbsp organic lemon juice Organic lemon slices (for garnish)
Preparation:
Add sparkling water to a glass. Pour in pomegranate juice. Add lemon juice. Serve with a lemon slice.
Nutritional Information:
35 calories, 0 g total fat, 0 g saturated fat, 0 g trans fat, 0 g monounsaturated fats, 0 g polyunsaturated fats, 0 mg cholesterol, 4 mg sodium, 9 g carbohydrate, 0.3 g fiber, 8 g sugars, 0.5 g protein
Cool off with this bubbly bev-erage. Pomegranates are a rich source of anthocyanins – red-blue nutrients that help to keep the arteries clear and stabilize blood sugar. Because pomegranate juice can be high in sugar and cal-ories, this sparkling spritzer lets you enjoy all of the health benefits of this “super fruit” with a fraction of the calories and sugar.
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BEVERAGESMocha Cocoa Latte
Serves: 1Time to Table: 5 minutesHealing Nutrients Spotlight: Good source of flavanols and magnesium
Ingredients
3 drops liquid stevia supplement (try Sweet Leaf) 1 cup organic coffee, brewed 3 tsp organic dark cocoa powder, non-alkalized 3 Tbsp organic milk
Preparation
Brew coffee. Stir in milk and cocoa. Supplement with stevia. Serve.
Nutritional Information
44 calories, 1.3 g total fat, 0.8 g saturated fat, 0 g trans fat, 0.4 g monounsaturated fat, 0.04 g polyunsaturated fat, 2.3 mg cholesterol, 26 mg sodium, 8 g carbohydrate, 2 g fiber, 4.7 g sugars, 3 g protein, 66 mg calcium, 88 IU vitamin A, 0 mg vitamin B6, 0 mcg vitamin B12, 0 mg vitamin C, 0 IU vitamin D, 0 mg vitamin E, 0.20 mcg vi-tamin k, 9 mcg folate, 0.9 mg iron, 0.05 mg thiamin,0.5 mg niacin,0.3 mg riboflavin, 42 mg magnesium, 275 mg potassium, 0 mg copper, 2.4 mcg selenium, 0.7 mg zinc, 0 mcg lycopene, 2.3 mcg lutein, and zeaxanthin
Drink in the benefits of dec-adent dark chocolate with this healthy alternative to traditional coffee-shop offer-ings — and a perfect holiday treat.
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BEVERAGESSpicy Cinnamon Tea
Serves: 6Time to Table: 5 minutesHealing Nutrient Spotlight: Polyphenols
Ingredients
6 cups spring water 6 bags organic black tea 1 tsp ground organic cardamom 1 tsp organic cinnamon 10-12 whole cloves 6-7 whole allspice
Preparation
Open tea bags and add to a coffee filter with cinnamon, cardamom, cloves and allspice. Brew tea mixture with spring water in automatic drip coffeemaker or pour boil-ing spring water through mixture. Serve with stevia, if de-sired.
Nutritional Information
2 calories, 0 g total fat, 0 g saturated fat, 0 g trans fat, 0 g monounsaturated fat fats, 0 g polyunsaturated fat, 0 mg cholesterol, 0.15 mg sodium, 0.5 g carbohydrate, 0.3 g fiber, 0 g sugars, 0 g protein
Great news for cinnamon lovers! New research pre-sented at the Experimental Biology meeting in San Fran-cisco found that cinnamon and cloves — spices high in nutrients called polyphe-nols — boost insulin function while lowering cholesterol. �n fact, as little as a quarter teaspoon of cinnamon taken two times per day can stimu-late the body’s insulin-like activity while lowering triglyc-erides, cholesterol and glu-cose levels by 10 to 30 per-cent. A steamy mug or two of our Spicy Cinnamon Tea will warm up your body and can potentially help balance your blood sugar as well.
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APPETIZERSCrab-Stuffed Mushrooms
Serves: 8Time to Table: 30 minutesHealing Nutrient Spotlight: Omega-3 Excellent source of vitamin B12, copper, selenium Good source of protein, niacin, riboflavin, zinc
Ingredients
1/3 cup organic whole grain breadcrumbs 6 Tbsp organic Parmesan cheese, grated 1 Tbsp organic butter 8 ounce crab meat, picked over 24 whole organic crimini mushrooms 1 large organic egg, lightly beaten 1 Tbsp fresh organic lemon juice 3 Tbsp chopped organic green onions 1 Tbsp organic chicken broth 2 cloves garlic, minced
Preparation
Preheat oven to 400 degrees F. Prepare a 9 x 13 inch baking dish with 1 Tbsp butter. Wash mushrooms well and remove stems. Finely chop stems. Add 1 Tbsp. broth to a sauté pan and heat over medium high. Add chopped mushroom stems, onions and garlic. Sauté until soft, about 3 minutes. Remove from heat. Add lemon juice, crabmeat, breadcrumbs, egg and 2 Tbsp. Parmesan cheese to sauté pan with onion-mushroom mixture. Mix ingredients well. Place mushroom caps in the pan, cavity side up. Stuff cavities with crab mixture. Top mushrooms with remaining Parmesan cheese. Bake uncovered 15-20 minutes until cheese is lightly browned.
Nutritional Information per serving
91 calories, 4 g total fat, 2 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 0.40 polyunsaturated fat, 55 mg cholesterol, 195 mg sodium, 6 g carbohydrate, 0.5 g fiber, 1 g sugars
These succulent seafood bites are surprisingly virtu-ous and simple to make. �n addition to providing a bevy of B vitamins, these elegant appetizers also provide an excellent source of copper — a mineral that’s needed to make collagen and elas-tin, which are essential for smooth, supple skin..
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APPETIZERS
Step away from the omega-6 loaded corn chips and munch on these! Each low calorie serving is a good source of protein, an excellent source of vitamin C and provides a hefty 2 mg of lutein and zea-xanthin — two key nutrients that help to protect your vi-sion.
Zucchini Parmesan Crisps
Time to Table: 40 minutesServes: 4 (about 3/4 cup each)Benefits: Excellent source of vitamin C Good source of protein Low sodium, low sugar
Ingredients
1/4 cup organic whole wheat panko (Japanese) breadcrumbs
1 ounce shredded organic parmesan cheese 1/2 tsp. organic garlic powder 1/2 tsp. black pepper 2 Tbsp. organic milk 2 small organic zucchini squash
Preparation
Preheat oven to 425°. Slice zucchini on the bias into 1/4-inch thick slices. Spray an ovenproof wire rack with cook-ing spray. Combine breadcrumbs, parmesan cheese, gar-lic powder and black pepper in a medium bowl. Pour milk into a shallow bowl. Dip zucchini slices into milk, then into breadcrumb mixture and place slices on the wire rack. Place a baking sheet under the wire rack. Bake for 30 minutes or until golden brown and crisp.
Nutrition Information
74 Calories, 12 g Carbohydrate, 2 mg Cholesterol, 1 g Total Fat, 1.5 g Fiber, 5 g Protein, 135 mg Sodium, 3 g Sugars, 0.4 g Saturated fat, 0 trans Fat, 0.2 g Monoun-saturated fat, 0.25 g Polyunsaturated fat
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APPETIZERS
A home-style favorite gets a Southwestern kick from Chipotle peppers. In addition to their low calorie appeal, eggs are also a rich source of lutein — a nutrient that helps protect vision.
Spicy Chipotle Deviled Eggs
Serves: 24Time to Table: 10 minutesHealing Nutrient Spotlight: Lutein
Ingredients
12 large organic, omega-3 eggs 1/3 cup organic mayonnaise 1 tablespoon finely chopped canned chipotle chilies 24 fresh cilantro leaves Sea salt (optional)
Preparation
Place eggs in large saucepan and add enough cold wa-ter to cover. Bring to simmer over high heat. Reduce heat to low; simmer gently 5 minutes. Remove from heat and drain eggs. Cover with ice and water and let stand until cold. Peel eggs and cut in half lengthwise. Spoon yolks into small bowl; arrange whites on a serving platter. Mash yolks with a fork in a medium bowl. Mix in mayonnaise, then chopped chipotle chilies. Season filling to taste with salt, if desired. Using pastry bag fitted with 1/2-inch-di-ameter star tip, pipe filling into egg whites. Cover and chill eggs at least 2 hours. Press 1 cilantro leaf into filling in each egg and serve.
Nutrition Information
48 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 1 g polyunsaturated fats, 106 mg cholesterol, 61 mg sodium, 0 g carbohydrate, 0 g fi-ber, 0 g sugars, 3 g protein
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SIDES
This autumn-inspired recipe is perfect as a side dish or light dessert on any holiday table. And it’s packed with cancer-fighting antioxidants, too. A recent study published in the Journal of Agricultural and Food Chemistry1 found that baked sweet potato ex-tract helped to scavenge free radicals, suppress the trans-formation of normal cells to cancerous ones and cause cell-suicide (or apoptosis) in human leukemia cells.
Rabah �O et al. J Agric Food Chem 2004 Nov 17;52(23):7152-7.
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Citrus Spice Sweet Potatoes
Serves: 8Time to Table: 30 minutesHealing Nutrient Spotlight: Carotenoids Excellent source of vitamin A Good source of fiber
Ingredients
1 1/4 pound organic sweet potatoes 1/2 cup organic sweet onions (try Vidalia) 1/2 teaspoon organic orange zest 1/4 cup organic orange juice 1 organic apple 1/4 cup organic raisins 2 tablespoons organic natural sweetener, erythritol 2 tablespoon organic butter
Preparation
Chop sweet potatoes and apples into 1 inch pieces, keep-ing separate. Simmer potatoes and chopped onions in 1 inch of water in a covered saucepan until the potatoes are tender, about 8 minutes. Drain. Return vegetables to pan. Add orange zest and juice, apples, raisins, erythritol, and butter. Cook over low heat, stirring often, until sweet potatoes and apples are glazed (about 20 minutes).
Nutrition Information
114 calories, 3 g total fat, 2 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 0 g polyunsaturated fats, 8 mg cholesterol, 57 mg sodium, 22 g carbohydrate, 3 g fiber, 9 g sugars, 1 g protein
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SIDES
Substituting beets for pota-toes in traditional latkes not only saves on calories, but also reduces the glycemic index of the dish and adds a powerful cancer-fighting nutrient, as well. Betacya-nin — the pigment that gives beets their rich, purple-crim-son color, was recently found to increase the number of immune cells in the colon (called CD8 cells) which are responsible for detecting and eliminating abnormal cells.1-3
Ishizuka S, et al. Carcinogenesis 1999 Jun;20(6):1005-9.
Ishizuka S, Tanaka S. Exp Biol Med 2002 Dec;227(11):1017-21.
Nagai T, et al. J Nutr 2000 Jul;130(7):1682-7.
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Beet Latkes
Serves: 15Time to Table: 25 minutesHealing Nutrient Spotlight: Betacyanin Good source of folate
Ingredients
6 cups coarsely shredded peeled organic beets (about 6 medium)
6 tablespoons organic whole wheat flour 1 1/2 teaspoons sea salt 1 1/2 teaspoons ground cumin 3/4 teaspoon ground coriander 3/4 teaspoon non-aluminum baking powder 1/4 teaspoon ground black pepper 3 large organic omega-3 eggs, beaten to blend 3 tablespoons organic expeller pressed canola oil (for
sautéing )
Preparation
Place beets in large bowl; press with paper towels to ab-sorb any moisture. In another large bowl, whisk flour and next 5 ingredients. Mix in beets, then eggs.
Pour enough oil into large skillet to just cover bottom; heat over medium. Working in batches, drop beet mixture by 1/4 cupfuls into skillet; spread to 3 1/2-inch rounds. Cook until golden, about 5 minutes per side.
Transfer latkes to baking sheet. (Can be made 6 hours ahead. Let stand at room temperature. Rewarm in 350°F oven until crisp, about 10 minutes.)
Nutrition Information
75 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 2.5 g monounsaturated fats, 0.5 g polyunsaturated fats, 42 mg cholesterol, 290 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 3 g protein
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SIDES
A whole bunch of carrots and a pinch of ginger make this velvety soup a potent inflammation-fighter. In fact, a recent study published in the Journal of Medicinal Food found that compounds in ginger help reduce inflam-mation in the body by inhibit-ing several genes involved in the inflammatory response. A healthy helping of this au-tumn soup may help reduce the inflammation related to chronic disease and delight your taste buds too.
Carrot Ginger Bisque
Serves: 8Time to Table: 30 minutesHealing Nutrient Spotlight: Gingerols Excellent source of beta-carotene Good source of calcium, riboflavin, potassium
Ingredients
14 medium organic carrots, washed, chopped 6 slices organic ginger, plus grated ginger for garnish 1/2 tsp freshly ground nutmeg 2 cups organic 1% milk 2 Tbsp organic grapeseed oil
Preparation
Fill a large pot with water. Add carrots, half of the ginger and oil. Bring to a boil and cook until carrots are tender. Drain carrots, retaining 2 cups of broth. Add carrots and broth to a food processor. Process until smooth, adding the milk and additional water to desired consistency. Re-turn to pot to keep warm, serve with a sprinkle of nutmeg and grated ginger.
Nutritional Information
102 calories, 4.2 g total fat, 0.8 g saturated fat, 0 g trans fat, 0.8 g monounsaturated fat, 2.6 polyunsaturated fat, 3 mg cholesterol, 101 mg sodium, 14 g carbohydrate, 3 g fiber, 8 g sugars, 3 g protein
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SIDES
This light salad balances juicy, sweet pears with pi-quant gorgonzola. And while it takes only 10 minutes to make, this three-ingredient salad offers a good source of 6 key nutrients. Plus, it’s high in lutein and zeaxanthin — nutrients found in spinach and other leafy greens that help to protect vision.
Spinach, Pear & Gorgonzola Salad
Time to Table: 10 minutesServes: 4Healing Nutrient Spotlight: Good source of fiber, protein, calcium, iron, magne-
sium, and potassium Low fat, low saturated fat, gluten free Lutein and zeaxanthin (8 mg)
Ingredients
2 ounce(s) organic gorgonzola cheese, crumbled 8 cup(s) fresh organic baby spinach 2 medium organic pears Balsamic or raspberry organic vinaigrette to taste
Preparation
Core and slice each pear into 8 slices. Place 2 cups spin-ach on a plate. Top with 4 slices of pear and half an ounce of gorgonzola cheese. Serve with balsamic or raspberry vinaigrette.
Nutrition Information
111 kcal Calories, 4 g Total Fat, 3 g Saturated fat, 0 g Trans Fat, 1 g Monounsaturated fats, 0 g Polyunsatu-rated fats, 11 mg Cholesterol, 244 mg Sodium, 15 g Car-bohydrate, 4 g Fiber, 8 g Sugars, 5 g Protein
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ENTREES
This simple, holiday appetiz-er is packed with the antioxi-dant mineral selenium and is a good source of protein and omega-3 fatty acids. To keep with tradition, serve with whole grain rye crackers.
Smoked Salmon Platter with Dill Sour Cream
Serves: 16Time to Table: 10 minutesHealing Nutrient Spotlight: Excellent source of selenium Good source of protein and omega-3 fats
Ingredients
1 pound sliced wild, smoked salmon 1/4 cup organic sour cream 2 teaspoons chopped fresh dill 2 tablespoons chopped shallots 1 tablespoon capers, rinsed and drained 16 organic whole grain crackers Sea salt and freshly ground pepper (optional)
Preparation
Arrange salmon slices on large platter. Mix sour cream and dill in a small bowl to blend. Season to taste with salt and pepper, if desired. Spoon sour cream mixture in center of salmon. Sprinkle shallots and capers over salmon. Serve salmon platter with crackers.
Nutrition
88 calories, 2 g total fat, 0.7 g saturated fat, 0 g trans fat, 0.9 g monounsaturated fat, 0.5 g polyunsaturated fat, 10 mg cholesterol, 345 mg sodium, 9 g carbohydrate, 2 g fiber, 0 g sugars, 8 g protein
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ENTREES
Want more tummy-trimming, disease-fighting conjugated linoleic acid (CLA) in your diet? Eat grass-fed beef! You’ll get five times more CLA than if you choose grain fed. In addition to CLA’s re-puted fat-fighting effects, re-search shows that women with the highest levels of CLA in their diet enjoy a 60% lower risk of breast cancer than those with the lowest levels of CLA.1
Aro, A., et al. Nutr Cancer 38, no. 2 (2000): 151-7.
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Grass-Fed Filet Mignon with Crimini-Cabernet Sauce
Serves: 4 (1 steak + 1/2 cup sauce)Time to Table: 30 minutesBenefits: Excellent source of protein, selenium, zinc, vitamin B6,
niacin Good source of iron, potassium, vitamin B12
Low carb, low sugar, gluten-free
Ingredients 4 (4-ounce) grass-fed filet mignon steaks (about 1 inch
thick) 1 Tbsp. organic butter 2 Tbsp. finely chopped organic shallots 1/2 pound fresh organic crimini mushrooms, stems
removed 1 1/2 cups organic Cabernet Sauvignon 1 cup organic beef broth (try �magine Organic) 2 tsp. cracked black pepper 1/2 Tbsp. organic tamari (wheat-free soy sauce) 1/2 tsp. organic arrowroot
1 tsp. organic dried thyme
Preparation
Melt 1/2 Tbsp. butter in a medium saucepan pan over medi-um heat. Add shallots and mushrooms; sauté for 4 minutes. Add 1/2 cup wine and 1/2 cup broth; cook for 5 minutes, stirring frequently. Set aside. Meanwhile, cook the steaks. Sprinkle pepper over steaks. Melt remaining butter in pan over medium heat. Add steaks; cook 3 minutes on each side.
Reduce heat to medium-low; cook 1 1/2 minutes on each side or until desired degree of doneness. Place on a platter; keep warm. Add remaining wine and broth to skillet. Whisk in tamari and arrowroot to thicken. Cook 1 minute, until ar-rowroot is dissolved. Add reserved mushroom mixture and thyme, cook 1 minute. Serve sauce with steaks.
Nutrition Information
300 Calories, 7 g Carbohydrate, 73 mg Cholesterol, 12 g Total Fat, 1 g Fiber, 26 g Protein, 346 mg Sodium, 1 g Sug-ars, 5 g Saturated fat, 0 g trans Fat, 4.5 g Monounsaturated fat, 0.5 g Polyunsaturated fat
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ENTREES
Stressed out? Calm your nerves with this soothing meal. While it’s light in calo-ries, it’s packed with nutri-ents for your nervous system including a hefty 67% of the RDA for thiamin. This B vita-min is crucial for the healthy development of myelin sheaths — the fat-like cover-ings that surround nerves.1
DeGiorgio LA, et al. J Neuropathol Exp Neurol. 2003 Feb;62(2):195-207 2003.
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Adobo-Marinated Pork Tenderloin
Serves: 8 Time To Table: 1 hourBenefits: Excellent source of: protein, selenium, vitamin B6,
thiamin, niacin Good source of: iron, magnesium, potassium, zinc,
vitamin B12Preferences: Gluten-Free
Ingredients
1 cup fresh organic lime juice (about 8 limes) 2 tsp black pepper 2 tsp ground cumin 6 tsp organic garlic cloves, crushed 32 ounce organic pork tenderloin 1 1/2 tsp organic extra virgin olive oil 1 1/2 tsp Celtic sea salt 2 tsp dried oregano 2 tbsp organic green onions 1/4 cup coarsely chopped fresh cilantro
Preparation
Combine lime juice, black pepper, oregano, cumin, sea salt and garlic in a 2-quart baking dish. Trim fat from pork. Place pork in dish, turning to coat; cover and marinate in refrigerator 20 minutes or up to 1 hour, turning pork oc-casionally. Prepare grill. Remove pork from dish; discard marinade. Brush with oil. �nsert a meat thermometer into thickest portion of pork. Place on a grill rack coated with cooking spray; grill 25 minutes or until thermometer reg-isters 160° (slightly pink). Cut into 1/4-inch-thick slices. Sprinkle with cilantro and green onions.
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DESSERTS
This delicious dessert is lower in calories, carbs and sugar, thanks to a cutting-edge, all-natural sweetener called erythritol. Erythritol is a “sugar alcohol” that re-quires no insulin to metabo-lize and has no impact on blood sugar. This makes it perfect for weight watchers and diabetics alike. You can use erythritol cup for cup just like sugar in your favorite recipes.
Cranberry Walnut Squares
Serves: 12Time to Table: 40 minutesHealing Nutrient Spotlight: Sugar alcohols Good source of fiber
Ingredients
1 cup Kashi Organic Promise Autumn Wheat cereal 3/4 cup organic rolled oats 1/3 cup organic whole wheat flour 1/2 tsp baking soda 1/4 tsp sea salt 1 tsp organic cinnamon 1 organic, omega-3 egg 1 organic egg white 1/3 cup organic, expeller pressed canola oil 2/3 cup organic erythritol (try ZSweet) 1/3 cup organic walnuts, chopped 1/3 cup dried, unsweetened organic cranberries 1 tsp organic vanilla
Preparation
Preheat oven to 350°F. �n a medium bowl, combine whole-grain cereal with rolled oats, flour, flax seeds, wal-nuts, cranberries, baking soda, salt and cinnamon. Set aside. �n a food processor, add yogurt, egg, egg white, oil, erythritol, and vanilla extract and process until smooth. Add liquid mixture to dry ingredients and mix well. Pour batter into a lightly oiled 13 x 9 baking dish. Bake for 20 to 25 minutes, until golden brown. Cool, cut into squares and serve.
Nutrition Information
176 calories, 10 g total fat, 1 g saturated fat, 0 g trans fat, 4 g monounsaturated fats, 4 g polyunsaturated fats, 18 mg cholesterol, 120 mg sodium, 20 g carbohydrate, 3 g fiber, 6 g sugars, 4 g protein
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DESSERTS
These unbelievable twice-baked cookies are low calo-rie, low carb and have less than 1 gram of sugar. But the benefits don’t stop there. They’re packed with phytos-terol-rich pistachios which were found to help decrease total cholesterol, boost “good” HDL cholesterol, and increase antioxidant poten-tial (AOP).1
Nagai T, et al. J Nutr 2000 Jul;130(7):1682-7.
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Pistachio Biscotti
Time To Table: 1 1/2 hoursServes: 36Healing Nutrients Spotlight: Excellent source of vitamin B6, copper, and
magnesium Good source of protein and fiber Low sodium, low carb, low sugar
Ingredients
1 cup pistachios, shelled and chopped 1/2 cup organic butter or non-hydrogenated
shortening 2 large organic eggs 3/4 cup organic erythritol (try ZSweet) 2 tsp organic vanilla extract 2 1/4 cups organic whole wheat flour 1 1/2 tsp aluminum-free baking powder 1/4 tsp sea salt
Preparation
Cream butter or non-hydrogenated shortening with erythritol until light and fluffy. Add eggs, one at a time, and blend until smooth. Add vanilla, flour, baking pow-der, and salt. Mix until just blended. Stir in pistachios. Preheat oven to 325°. Divide dough in half. On a lightly floured surface, knead dough and shape into two oblong logs about 12 inches long and 2 inches wide. Place on a lightly oiled baking sheet and bake until just light golden. Remove from oven and let cool 10 minutes. Slice logs on the diagonal about 1/2 inch thick. Place slices on baking sheet and bake again for 20 minutes, turning over once.
Nutrition Information
72 kcal calories, 4.55 g total fat, 1.92 g saturated fat, 0 g trans fat, 1.61 g monounsaturated fat, 0.67 g polyunsatu-rated fat, 18.53 mg cholesterol, 52.62 mg sodium, 6.53 g carbohydrate, 1.27 g fiber, 0.37 g sugars, 2.13 g protein
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DESSERTS
Have a cookie craving? Try these! Antioxidant-rich dark cocoa and omega-3 packed walnuts come together to make heavenly-sweet cook-ies with only 1 gram of sugar per serving. �n addition to satisfying your sweet tooth, your trip to the cookie jar will also give you a good source of fiber, magnesium, and protein.
Fudgy Chocolate Walnut Cookies
Time To Table: 45 minutesServes: 12Benefits: Excellent source of omega-3 Good source of fiber, magnesium, protein Preferences: Low carb, low sodium, gluten-free
Ingredients
9 ounces organic walnut halves 1/2 cup organic cocoa powder 4 large organic egg whites 1 tsp organic vanilla 3 cups organic erythritol 4 drops SteviaClear, liquid stevia 1/4 tsp Celtic sea salt
Preparation
Preheat the oven to 350°. Line 2 large baking sheets with parchment paper. Toast walnut halves about 9 minutes. Cool and chop. In a large bowl, whisk the erythritol with the cocoa and salt. Mix in the chopped walnuts. �n a small bowl, beat the egg whites, vanilla, and stevia just until soft peaks form. Mix egg mixture with cocoa mixture to make a soft dough. Spoon dough onto the baking sheets in 12 evenly spaced mounds. Bake 20 minutes or until tops are glossy and lightly cracked. Cool.
Nutrition Information
154.91 kcal Calories, 5.29 g Carbohydrate, 0 mg Choles-terol, 14.2 g Total Fat, 2.6 g Fiber, 5.1 g Protein, 67.98 mg Sodium, 1.08 g Sugars, 1.58 g Saturated fat, 0 trans Fat, 2.04 g Monounsaturated fat, 9.92 g Polyunsaturated fat
