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- Apricot Oat Bran Muffins - From "Healthy Foods: An Irreverent Guide to Understanding Nutrition and Feeding Your Family Well" (Champion Press). oat bran, whole wheat pastry flour, honey, baking powder, egg whites or whole egg, low-fat buttermilk, vanilla extract, vegetable oil, apricot preserves, salt cvt
Per serving - 154 cals, 6g fat, 25g carbs, 4g protein - Almond, Zucchini, strawberry banana smoothie - vita mix
Per serving - 177 cals, 9g fat, 24g carbs, 5g protein - Blueberry Banana Loaf - Receipe taken from American Diabetes Association web site.
Per serving - 105 cals, 1g fat, 21g carbs, 2g protein - Cherry Date-Nut Balls (Vegan) - From blog.fatfreevegan.com, courtesy of Susan V. She says they are based on Dr. Fuhrman's Pop-Em's. These balls are full of healthy fats and contain no refined sugar! The only ingredients are dried fruits, raw nuts, and ground flaxseed. As a variation, try different dried fruits! How about apricots? Or even a few pieces of dried pineapple or mango to give it an extra shot of sweetness? Sub in hazelnuts for the almonds, if you'd like. You can also roll the finished balls in small coconut flakes or cocoa powder for an extra-nice finish.
Per serving - 60 cals, 3g fat, 8g carbs, 2g protein - Dried Fruit Balls - By: Polly Pitchford, Full Spectrum Health™. Rich in iron and fiber, high on the "YUM Index". pitted dates, walnuts, regular rolled oats, cocoa or Carob powder. Potassium 280 mg per serving. cvt
Per serving - 142 cals, 4g fat, 27g carbs, 3g protein - Spiced Cider Tea - Spice up that hot tea! From the Processed Apples Institute. tea bags, water, sugar, Apple Cider, cinnamon sticks cvt
Per serving - 73 cals, 0g fat, 18g carbs, 0g protein - Mango peach smoothie - Light and fruity
Per serving - 85 cals, 0g fat, 18g carbs, 4g protein - Strawberry Banana Nut Muffin - Muffin
Per serving - 107 cals, 4g fat, 12g carbs, 8g protein - Apple Banana Smoothie - Thick and healthy fruit drink with apple, banana and orange juice. The frozen banana takes the place of shaved ice and results in a smooth, creamy texture. Serve with dollop of whipped cream for added effect.
Per serving - 132 cals, 1g fat, 31g carbs, 2g protein - Banana-Mango Smoothie - Very nice, refreshing is for sure.
Per serving - 157 cals, 2g fat, 34g carbs, 4g protein - Cinnamon Apple Crisps - Put these tasty treats in a bag and go. Easy fruit on the run!
1 Point
Per serving - 41 cals, 0g fat, 11g carbs, 0g protein - Fat free Double apple muffins - * sub in whole wheat pastry flour
Per serving - 106 cals, 1g fat, 23g carbs, 3g protein - Banana Ice Cream - Just like ice cream, but with bananas
Per serving - 115 cals, 1g fat, 28g carbs, 2g protein - Vegan Banana Muffins - a vegan muffin, add nuts if you want
Per serving - 93 cals, 1g fat, 19g carbs, 3g protein - Chilled Cantaloupe Soup - By Polly Pitchford, Full Spectrum Health.™ Be sure to buy cantaloupes at their peak of ripeness for this cooling soup. cantaloupe, cut into small chunks
, apple juice, lemon juice
, vanilla
, fresh mint cvt
Per serving - 36 cals, 0g fat, 9g carbs, 0g protein - Mango Avocado Black Bean Salad - Packed with vitamins and really filling - perfect for lunch!
Per serving - 537 cals, 13g fat, 89g carbs, 24g protein - Date Nut Muffins - Adapted from Polly Pitchford's recipe, Full Spectrum Health™. all-purpose flour
whole wheat pastry flour
salt
baking powder
cinnamon
dates
walnuts
egg,
lowfat milk or soy milk
canola oil cvt
Per serving - 214 cals, 6g fat, 34g carbs, 6g protein - Rhubarb Crisp - cut up rhubarb with crumbly oatmeal topping baked
Per serving - 385 cals, 12g fat, 67g carbs, 4g protein - Apple Crisp - Apple crisp with an oatmeal crisp top! Great with a side of vanilla frozen yogurt!
Per serving - 156 cals, 7g fat, 21g carbs, 3g protein - Crisp Red Cabbage - The opposing flavors of sweet and sour in this recipe are just right. Apples, vinegar, and brown sugar balance the slightly peppery tastes of cabbage. From the American Diabetes Association. shredded red cabbage apples, red wine vinegar or apple cider vinegar, brown sugar salt nutmeg cvt
Per serving - 52 cals, 0g fat, 13g carbs, 1g protein - Mom's Hawaiin Chicken - Grilled chicken in a yummy Pineapple sauce over rice. 3/4c. rice + 1c. sauce = 333.75 calories. Mom always coated the chicken in flour and then fried it in olive oil. If you do it this way, it ups the sauce calorie count to 212/cup.
Per serving - 180 cals, 2g fat, 22g carbs, 17g protein - Apple Crumble - Easy apple crumble recipe. Not low fat, but good for a treat. And it's fruit, so it's good for you! :)
Per serving - 198 cals, 9g fat, 28g carbs, 2g protein - Nutty Quinoa Salad - Adapted From "The New Basics Cookbook." quinoa
water
golden raisins
sesame oil
scallions, sliced
dry-roasted peanuts with salt
canned mandarin orange sections or an orange cut up plus orange juice,
fresh mint leaves or parsley
orange zest cvt
Per serving - 379 cals, 15g fat, 54g carbs, 11g protein - Cinnamon Raisin Bread Pudding - Adapted from the American Diabetes Association. A 34% calorie reduction over the traditional recipe. milk, Equal® Spoonful or Equal® packets, stick butter or margarine, 3 eggs, cinnamon, whole wheat bread cvt
Per serving - 212 cals, 8g fat, 27g carbs, 8g protein - Cran-Apple Oatmeal - Twenty percent calorie reduction from traditional recipe. From the American Diabetes Association. milk, dried cranberries, cinnamon, salt, quick-cooking or old-fashioned oats, raw apple, Equal® Spoonful or Equal® packets, pecans cvt
Per serving - 409 cals, 10g fat, 66g carbs, 16g protein
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