Livfit Family Good Eating
Recipes by Sabrina B.
Apple Oat Wheat Muffins (VEGAN)
1 C rolled oats
1 C whole wheat flour (it calls for pastry flour, but I never use)
1 T. baking powder
½ t. salt
1 T cinnamon
1/3 C sugar
½ banana mashed
1/3 C applesauce (no sugar)
¾ C soy milk (plain or vanilla)
1 large apple (I sometimes use a little more)
¼-1/2 C walnuts, chopped
· Preheat to 350
· Peel and dice apple to have ready
· Mix dry ingredients in large bowl
· Mix mashed banana applesauce & soymilk (I do the banana & applesauce 1st& then sort of whip in the soymilk)
· Mix wet into the dry & toss in nuts and apples ***Do this pretty quickly***
· The batter should be sort of rising & fluffy & wet…
· Scoop into greased muffin tin
· Bake for about 15 min. Don’t overcook because they are pretty dense!
· I have used brown rice syrup instead of the sugar as well…
· 111 calories, 1.5 g. fat, 3 g. protein
Chai Tea Breakfast Marathon Muffins
1 C whole wheat flour
1 C rolled oats
½ C oat bran
2 t. baking powder
11//2 t. cinnamon
2 tea bags of Chai tea (or any other black tea)
1 C hot water
1-2 mashed bananas
½ C maple syrup
1 T oil (canola)—I have substituted with applesauce
· Preheat to 375
· Brew both bags of tea in the 1 C water
· Mix dry ingredients
· Add brewed tea to dry ingredient.
· Add the remaining wet ingredients and mix well.
· Spoon into greased muffin tins.
· Bake at 375- 20-25 min.
Autumn Couscous
2 medium sweet potatoes
2 T. olive oil
3 large garlic cloves, minced
1 t. cumin
1 t. ground cinnamon
2 green or red peppers, chopped
1 28 oz. can tomatoes, chopped with juice
1 16 oz. can chick peas
½ t. red pepper
3 C. water
2 C. couscous ( I use whole wheat)
· Peel and cut sweet potatoes into ½ inch cubes (about 4 C)
· Heat oil & add garlic, cumin, cinnamon, & sw.potatoes- cook about 5 min.
· Add peppers & increase to med-high heat, cover & cook about 5 min.
· Uncover & cook 5 more min.
· Increase to high heat & add tomatoes & juice
· Bring to a boil & add chick peas, red pepper, salt & pepper to taste
· Reduce to low and simmer about 15 min.
· Put sauce over couscous!
Healthy Yummy Cookies
1 C rolled oats (not instant)
1 C whole wheat flour
1 C walnuts
½ C. extra-light olive oil (this is sort of hard to find…)
½ C maple syrup
Pinch of salt
· Preheat to 375
· Pulse oats in food processor until broken up & add flour until mixed together
· Add the walnuts, oil, maple syrup, and salt until well-mixed.
· Drop batter onto large cookie sheet by big tablespoon sizes
· Bake for 12 minutes
· Freeze well.
· I don’t have a big food processor, so I mix mine in a separate bowl & they turn out just fine!
Split Pea-Barley Soup
3 T. olive oil
1 medium onion
2 carrots, chopped (I usually use more)
11/2 C. split peas, rinsed
1/2 C. regular or quick-cooking barley
8 C. water (or broth)
Grated zest & juice of 1 lemon
2 T. soy sauce
2 t. dried thyme
1 t. salt
½ t. pepper
§ Heat oil, and add carrots- cook, stirring occasionally for 5 min.
§ Add split peas, barley (if using quick add it last), & water/broth- Bring to a boil
§ Add lemon zest with soy sauce, thyme, salt & pepper- bring to boil
§ Reduce heat & simmer for about 40 min. or until peas and barley are tender.
§ Stir in lemon juice when done
§ Add barley last 10-15 min of cooking if using quick cook
§ Freezes well!
§ I usually add some vegetarian bouillon cubes to mine when I use water- half the strength, but I do not use salt when I do this…
Winter Lentil Soup
4 leeks, white & potatoes, peeled & cut into ½ inch cubes
½ c. lentils
1 C. fresh thyme (I’ve used dried)
2 t. kosher salt
¼ t. pepper
12 fresh basil leaves (optional)
¼ C. grated parmesan (Optional)
§ Slice leeks into ¼ inch thick half-moons, wash and pat dry (about 2 C)
§ Stack kale leaves and slice crosswise into ½ inch strips (3 C)
§ Heat oil, add leeks & cook for about 3 min.
§ Add tomatoes, breaking them up, for about 5 min.
§ Add water or broth; b ring to boil.
§ Stir in kale, sweet potatoes, lentils, thyme, salt & pepper, basil (if using)
§ Simmer until lentils are tender, about 30 minutes
Sprinkle with cheese if wanted
Recepies by Lisa S.
Quick Black Bean and Sweet Potato Chili
2 med sweet potatoes
2 tbls olive oil
1 cup chopped onion
2 to 3 cloves garlic, minced
1 red bell pepper, diced
2 can black beans, rinsed and drained
1 (28 oz.) can diced tomatoes
1 or 2 jalapenos, minced
2 teas ground cumin
½ teas dried oregano
Salt/pepper to taste
Microwave or bake the sweet potatoes until firm. When cooled peel and dice.
Heat oil in a large soup pot. Saute onions and garlic until soft. Add red pepper, beans, tomatoes, jalpeno, cumin and oregano. Bring to a simmer, cover and simmer 15 min. Add sweet pototoes and simmer 10 to 15 min. more. Season with salt and peppers
Penne with Roasted Vegetables
1 eggplant, cut into 1 inch chunks
1 small butternut squash, peeled/seeded and cut into 1 inch chunks
2 zucchini, halved and cut into 1 inch chunks
2 red peppers, cored/seeded and cut into 1 inch chunks
1 red onion, cut into ¼ inch wedges
Small bunch of asparagus, cut into 1-2 inch segments
1 teas salt
¼ teas pepper
1 box (1 lb.) penne or other pasta
3 to 4 tbls balsamic vinegar
3 cloves garlic, minced
Heat oven to 450 degrees. Coat tow shallow pans with cooking spray. Mix veggies in bowl with ½ salt and coat with nonstick cooking spray. Divide between the two pans and roast for approx. 35 min tossing occasionally, until nicely browned.
Meanwhile, cook pasta according to directions on the box. Reserve one cup of the cooking liquid from pasta then drain when cooked.Toss pasta, vegetable, vinegar, garlic, remaining ½ teas salt/pepper and enough reserved pasta water to moisten. Serve
