Recipes

Low fat Homemade Granola

5 cups rolled oats
1/2 cup sunflower seeds
1 cup  flaxseeds
1 tsp cinnamon
3/4 cup  honey
1/4 cup coconut oil
2 tsp  vanilla
1/2 cup cold water
1 cup chopped pitted dates, dried cranberries or raisins (optional)
1 cup sliced or chopped nuts of your choice: almonds, walnuts, pecans (optional)

Preheat oven to 300 degrees
In a large mixing bowl, combine rolled oats, sunflower seeds, flaxseeds and cinnamon. In a saucepan, combine honey and coconut oil, then warm on stove top until liquefied. Add vanilla and water. Slowly stir the wet ingredients into the dry, stirring until crumbly.
Spread onto a 13-by-18-inch baking sheet and bake for 35 minutes. Stirring every 10 minutes and rotating pan to compensate for any hot spots in the oven. Remove from oven and cool. Transfer to a large bowl, and add pitted dates, dried cranberries, nuts and raisins.

Store and refrigerate granola in airtight container.

 

Fruit Smoothies

In the blender, add:
1 banana
1 cup fat free milk, soy milk or lactose free milk
1 cup frozen strawberries (or other favorite frozen fruit)
1 tablespoon agave or honey

Makes two servings
Decorate with 1 tablespoon of fat-free whipped topping and a mint leaf or berries

Nutrition Facts
Serving Size 524 g
Amount Per Serving
Calories 302 Calories from Fat 5
% Daily Value*
Total Fat 0.6	1%
Cholesterol 5mg	2%
Sodium 105mg	4%
Total Carbohydrates 69.4g	23%
Dietary Fiber 6.1g	24%
Sugars 53.1g
Protein 9.6g
Vitamin A 12% • Vitamin C 107% Calcium 33% • Iron 7%
Nutrition Grade A
* Based on a 2000 calorie diet

 

Cut unwanted saturated fat with a Clean Green Salad Dressing

Green Salad Dressing
1 large cucumber
½ cup raw cashews
1 green onion
1 tablespoons lemon juice
1 teaspoon onion salt
½ teaspoon dill weed

Cut cucumber into pieces and add all ingredients to blender or juices and puree. Makes 8 servings. Use for a salad dressing or dip for veggies.
Compliments of www.ReadySetGoHealthy.com

Nutrition Facts

Serving Size 51 g (approximate ¼ cup)

Amount Per Serving

Calories 56 Calories from Fat 36

% Daily Value*

Total Fat 4.0g                                              6%

Saturated Fat 0.8g                                      4%

Cholesterol 0mg                                         0%

Sodium 143mg                                             6%

Total Carbohydrates 4.5g                       2%

Dietary Fiber 0.5g                                       2%

Sugars 1.2g

Protein 1.6g

Vitamin A 1% • Vitamin C 4% Calcium 1% • Iron 4%

Nutrition Grade A-

* Based on a 2000 calorie diet

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