Buckwheat groats and Apples

This is a very hearty breakfast dish, like a hot cereal. I have it with a side of eggs. Great for cold winter mornings!

Buckwheat groats are a nice non-wheat grain alternate (it is actually a fruit).

Here is an article about buckwheat and its benefits:

http://www.healthyreader.com/the-health-benefits-of-buckwheat/

I found them at Whole Foods Market in the bulk section.

This recipe makes 4 servings

1c buckwheat
1/2 tsp coconut oil
1/2 tbsp cinnamon
2c water
1 tsp vanilla
12 oz chopped apple (about 2 medium apples)

in a medium nonstick saute pan , heat the coconut oil over med heat, then add the buckwheat groats, cook and stir to roast them to an even brown (chestnut) color, adding the cinnamon when they begin to brown. Once the groats are evenly toasted, add the 2 cups water and the vanilla, bring to a boil, then reduce heat to low and cover, stirring occasionally, for about 8 minutes, then stir in apples, cover and cook 2 more minutes (groats should absorb water and become tender but still chewy).

one serving is 7.5oz or a medium packed cup and a loosely packed quarter cup.

Brown Rice Stuffing

I love stuffing but wheat doesn't love me! this is made from ingredients on my current plan, if you have different stuffing add-ins that you love, feel free to add them in, nuts or raisins or lean sausage would all be yummy.

This makes 5 servings for my current calorie allowance.

Ingredients:

5 tsp olive oil
2 1/2c chopped celery
1 2/3c chopped green onions (I chopped 3 bunches)
1 tbsp garlic
1 tbsp dried parsley
1 tsp dried sage
1/2 tsp dried thyme
1/4 tsp dried rosemary
1/4 tsp black pepper
1/2 tbsp paprika

4c cooked brown rice

1c chicken broth or boullion

In a medium nonstick pan, heat olive oil over medium heat. add celery and saute until satrting to soften. Add green onions and herbs/spices and saute 2 minutes. Add rice and stir and cook to blend and heat through. Add broth and cover, turn heat to low and cook 5 minutes, until rice fluffs up and softens. Salt to taste.

1 serving is about 7 1/4 oz or just over a cup.

Saag (Indian Spinach)

This is one of my favorites at the Indian Restaurant. I change the ingredients a little, depending on what I have on hand, but its is a tasty way to get more vegetables. I will write the original recipe and put my changes in parenthesis next to it. This recipe if from Madhur Jaffrey's World Vegetarian. The original rceipe includes homemade Indian Cheese, I don't use that. This recipe is great over brown rice with chicken.

1 3/4 lbs fresh spinach, trimmed, washed and coarsely chopped
2 tbsp dried fenugreek leaves (I just used a little ground fenugreek, it has a very strong flavor, maybe 1/2 tsp)
1 fresh hot green chile, coarsely chopped (or half a small can of chopped green chilies)
1 tsp cornmeal
3 tbsp peanut or canola oil (I use coconut oil and just 1/2 tbsp)
1/4c finely chopped onion
1-inch piece of ginger root, peeled and finely grated to a pulp (I buy pre-mashed ginger in a jar, use 1 tbsp)
1c finely chopped tomatoes (I use canned most of the time)
1 1/4 tsp salt
1 1/2 to 2 tsp roasted cumin seeds (I use ground cumin, 1 1/2 tsp)
1/4 tsp cayenne powder
1/4 tsp ground cinnamon
Indian cheese (look up a recipe, lol)

bring 1c water to a boil in a large pan, ad the spinach, fenugreek and green chile. Cover the pan and cook gently 25 minutes. Now mash the spinach with a wooden masher or potato masher until you have a coarse puree. Blend in the cornmeal and cook gently for another 5 minutes, stirring occasionally.

In a separate frying pan, heat the oil over med-high heat. When hot, add the onion and stir and fry until it begins to brown. add the ginger and stir once or twice, then ad the tomatoes and cook for 10 minutes over low-med heat until the color of tomatoes intensifies. Stir the tomato mixture into the spinach mixture, then add the salt, roasted cumin, cayenne and cinnamon and stir to mix. Cook gently for five minutes. Serve hot.

Simple ways to sneak more vegetables into your day

Sometimes getting all the vegetables recommended daily is a struggle. Turning to V8 or other juice blends is just a source of empty calories without the benefit of the fiber and work your body has to do working on whole foods. Here are some ways I incorporate veggies into my meals to get all the nutrients and fiber and immune boosting benefits they offer:

Spinach - you get a giant bag from Costco and then it goes bad before you use it up, right? Take a little time to saute it all up -

Heat a little olive oil in a pan and add some garlic, chop the spinach and add it to the warm pan, cooking and stirring until wilted - now you can bag it and freeze it or add it into other meals you are prepping.

Ways I use cooked spinach include:

• add to eggs when scrambling, or as an omelette filling
• mix into spicy black beans http://harddogfitness.blogspot.com/2011/11/black-beans-and-spinach.html
  
• puree and add to meat before making turkey burgers, it keeps them moist and yummy
• add to brown rice or quinoa when reheating
• make a batch of Saag http://harddogfitness.blogspot.com/2011/11/saag-indian-spinach.html
• have a salad and include spinach in the greens

Use Salsas and Pico de Gallo as a topper on things like burgers, salads, rice, baked potatoes

Store bought ones are good, just watch the ingredients, make sure you get fresh salsa with little or no added sugar and real ingredients.

Here are some recipes I have made, this Pico de Gallo was my go-to topper for everything for a long time!

http://harddogfitness.blogspot.com/2011/01/pico-de-gallo.html

http://harddogfitness.blogspot.com/2011/07/2-summery-salsas.html

Chop up your favorite vegetables and keep them in containers in the fridge for fast and easy additions to meals - I keep chopped zucchini, chopped onions, chopped broccoli in containers ready to throw into stir fries or saute up with grains and meat anytime.

Stir Fry is a great way to get a bunch of veggies in - you can buy pre-cut bags of mixed stirfry veggies, or buy all your favorites and pre-chop them to have on hand!

One of my favorite go=to snacks is baggies of chopped cucumber and celery and carrot chunks. crunchy and re-hydrating and cool, easy finger food.

Pre-bake sweet potatoes or yams for a quick addition to any meal. I cook them in batches and store them in the fridge in a big baggie, so all I have to do is weigh out the amount i need for a meal and reheat for a minute in the microwave. Yummy with just a little pepper ;)

Bags of pre-cut vegetables are a little more expensive, but you can't beat the convenience. Anytime you want a crunchy, flavorful snack, instead of chips grab your bag of mixed broccoli, carrots, cauliflower (whatever your favorites are) Walden farms makes some great no-calorie dressing that taste great as dips.

Well, I hope this helps! Eat your veggies - the metabolism and immune boosting benefits can't be beat!

Turkey Lettuce Wraps

This is the first attempt at making Asian Style Lettuce Wraps...

This makes about 3 servings Turkey

1lb lean ground turkey
1-2 tbsp minced ginger, depending on how much you like ginger
1-2 tbsp minced garlic (I love garlic)
pinch red pepper flakes
1/2 tbsp soy sauce
1 tbsp cooking sherry
1/2 tsp five spice powder
1/2 tsp dark sesame oil
dash of hot sauce to taste


Shredded carrot
Finely chopped cucumbers

butter lettuce leaves or bibb lettuce leaves, rinsed and dried for wrapping (we eat about 2oz per person)

Preheat large nonstick pan, add turkey and break it up with a spatula as it cooks, add spices and seasoning as it cooks. Cook, stirring until turkey is done through, 10-15 minutes.

Serve with shredded carrots and chopped cucumbers , grab a little carrot, a little turkey and a little cucumber, wrap in a lettuce leaf and enjoy - you could also serve with roasted, chopped peanuts and hoisin or hot sauce of your choice, depending on your eating plan.
YUMMMMMMY

Pumpkin Pancakes

Pumpkin pie flavored pancakes - what a great fall breakfast!

Serves 2

mix together in a medium bowl:

1c old fashioned oats
1/2c water
1c pumpkin puree
6 egg whites
1oz raisins
1/2 tsp salt
2 tbsp splenda
1 tbsp pumpkin pie spice
1 tsp vanilla

mix well to blend and let sit 10 minutes to soften the oats a little.

While mixture sits, preheat a large non stick pan or griddle over med heat.

Scoop into pan using a 1/4c measure or ladle, cook until browned lightly on one side, flip and cook until firm/cooked through.

These smell amazing and taste delicious!

if you eating plan allows, have topped with reddi=whip or sugar=free syrup, but they are good all on their own, too! :)

Black Beans and Spinach

another quick and tasty side dish.

makes one serving (you could multiply everything for more servings at once..)

1/4 tsp olive oil
1oz chopped onion
1 oz chopped baby spinach
1/2 tsp minced garlic
1/2c black beans, drained
hot sauce of choice, to taste

heat med nonstick pan over med heat. add olive oil and heat, then add onion, cook until tender, starting to brown, add spinach, when it has wilted, add garlic, stir and cook one minute. Add beans. stir and cook 1-2 minutes to heat through, then add hot sauce.

yummy

Spiced Quinoa

1c quinoa (rinsed and dried, but the brand costco has is pre-rinsed to get rid of the saponins)
1 tsp ginger (I was out of ground ginger, so I subbed a tbsp minced fresh)
1 tsp cumin
1 tsp ground coriander ( I smashed seeds, lol)
1 tsp turmeric
1 tbsp olive oil
1/2 tsp salt (or less to taste)
2 c water or chicken broth, heated to boiling in microwave (about 4 minutes)

In a medium saucepan, heat olive oil over low/medium heat.

Add all the spices and stir and cook until fragrant, about a minute. add quinoa and stir and roast 1-2 minutes.

Add hot water/broth and bring to a boil, then reduce heat, cover and simmer 15 minutes. take lid off, stir and let stand 5 minutes. yummy.

this makes about 4 servings, depending on your calorie allowances.

Chicken and Noodle Lunch with Peanut Sauce

This is a super easy make-ahead lunch that beats any Lean Cuisine meal:

you will need:

1 bag frozen boneless, skinless chicken breasts

spice seasoning of choice mine is http://shop.tonychachere.com/seasonings-c-8030.html

1 package Soba noodles
Soba are a non-wheat noodle made from buckwheat, they have a nutty flavor, taste awesome and can be found in the Asian section of the grocery store or ordered online at :

http://www.asianfoodgrocer.com/category/japanese-soba-somen?&utm_source=msn&utm_medium=cpc&utm_term=soba%20noodles&utm_campaign=Soba

1 bottle peanut sauce
http://www.amazon.com/House-Tsang-Bangkok-11-5-Ounce-Bottles/dp/B000LLMAVU

Sugar snap peas or mushrooms or zucchini


Pre-bake chicken breasts, I bake mine according to package directions, after sprinkling with Chachere's Creole Seasoning.

I under-bake just a little so that the chicken doesn't dry out and get rubbery when re-heated
during the week.

Place a large pot of water over high heat, bring to a boil and add 1 whole package Soba noodles
Cook 5 minutes, til tender but be careful, they get mushy, drain and rinse in cool water, return to pot and add 1 tbsp olive oil to coat.

In plasticware weigh out your noodles for each lunch (I eat 2oz per serving), add chopped, pre-cooked chicken in the amount you need (mine is 4oz), and top with 1 tbsp peanut sauce. I find this in the Asian section of the grocery, too.


I also add sauteed mushrooms or zucchini (I saute it with garlic and a little soy sauce and red pepper flakes), or a side of crunchy veggies like sugar snap peas.

Easy peasy and tasty! now you have lunch for the week!

Potato and Egg Breakfast 3 ways

My current breakfast includes the following ingredients:

red potatoes

whole eggs

egg whites

onion or mushrooms

salsa

I have come up with a few different variations to keep it interesting.

First you need to prep the potatoes, onions and mushrooms.

I get a 10lb bag from Costco and roast them all in batches on a shallow baking pan in the oven (350 degress for about 20-30 minutes, should be tender but not mushy), then once they have cooled I put them in large ziploc bags in the fridge so they are ready to be weighed and used in the morning :)

Wash and slice all the mushrooms and put them in plasticware in the fridge (again, its convenient to have all your ingredients ready when needed).

Peel and chop one or two onions and put in plasticware in the fridge.

Now you have all the ingredients on hand to assemble breakfast quickly.

If I know I have morning appointments in the week ahead, I pre-make the all-in-one pan breakfast (as many as I will need) and put it in plasticware ,so all I have to do is reheat it in the morning. if I have the luxury of making breakfast and eating it at home, I make whichever recipe sounds appealing that morning.

Recipe #1 - All In One Pan (easiest and most portable)

Place a large nonstick pan over med heat.

Weigh out the amount of mushrooms ( I use 2oz) or onions (I use 1oz) you will use. then put them in the pan , shaking pan occasionally to keep from sticking/burning.

While the onions cook, measure (I eat 7oz) and slice the potatoes into 1/4" rounds and add to pan. You can add a little creole seasoning or magic salt here if desired (yes, I like salt). Cook and shake occasionally, letting potatoes warm through and get a little browned.

While potatoes cook, mix eggs, egg whites and salsa in a bowl. Pour mixture over potatoes/onions and scramble, until done. if you are prepping ahead, leave them a little undercooked/wet so they dont get rubbery when reheated.

YUM

Recipe #2 Potatoes O'Brien (sort of) and scrambled eggs

Heat 2 medium non stick pans over med heat.

In one pan, place your chopped onion, stirring or shaking occasionally, to start browning.

Measure out and cut potatoes into cubes (sort of, cut in half, then halves into quarters), place in pan with onion. shake and stir occasionally. add magic salt or seasoning of choice.

Mix eggs and egg whites, then pour into second pan, scramble.

Right before eggs are done, add salsa (I use 2 tbsp) to the potatoes and shake or stir to coat and cook a minute.

plate it up and enjoy :)

Recipe #3 Home fries, scrambled eggs with salsa and onion, and eggs sunny side up or over easy (3 pans, my favorite.)

place a small nonstick pan over medium heat, and 2 medium nonstick pans, one over med heat and one over med/high..

In the medium pan over medium heat, place either your mushrooms or onions (I alternate). shake or stir occasionally while prepping egg whites.

Mix egg whites and 2 tbsp salsa in a bowl, then pour over the onion or mushrooms, stirring occasionally to scramble.

Measure and cut potatoes into wedges or slices, place in empty medium pan and add seasoning of choice, creole is yummy. shake occasionally to crisp/brown.

Crack the two whole eggs (or however many you eat) into the small pan. I like them just over easy, yokes very runny, so I can use the potatoes to wipe up the yoke (this is when I miss toast, lol)

Most mornings I make the home fries with salsa for Adam to take with a breakfast style turkey burger I make (I do large batches of these, too), sometime I am running late and I just quarter the potatoes, add seasoning and microwave them with the turkey burger. haven't had any complaints yet.

Simple Pear Sauce

When life gives you a bunch of pears getting overripe before you can eat them...make pear sauce! :)

Simply core and chop up all the pears (if you want smoother sauce, peel, too), place in a saucepan and add about 2/3 water (they dont need to be covered, it will just keep them from sticking/burning).

Add cinnamon (I added about 1 1/2 tsp for my 7-8 pears), and vanilla (about 2 tsp for my 7-8 pears).

Cover and place over medium heat, bring to a boil then reduce and simmer 1-2 hours.

Puree in blender or food processor, yummy.


Should be sweet enough as is, but you could add splenda if desired.

Enjoy as you would apple sauce!

Chicken, Squash and Sweet Potato Tagine

This is a really yummy, healthy Moroccan recipe. I haven't done the nutritional data on it yet. Its a great fall dish.

2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper

Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).

Season to taste with salt & pepper.

Garnish with sliced almonds.

Cajun Roasted Sweet Potatoes or Yams

weird formatting is because I entered the recipe on a calculator site to get nutritional data...sorry.

30oz Sweet Potato

2tsp Paprika

0.5tsp, leaves Thyme, Dried

0.5tsp Garlic Powder

0.5tsp Onion Powder

0.25tsp Pepper, Red Or Cayenne

0.5tsp Rosemary, Dried

1tsp Olive Oil

1tsp Soy Sauce

Directions

1 Preheat oven to 375.

2.cut sweet potatoes into 1" cubes. place in large bowl and toss to coat with olive oil and soy sauce.

3mix all spices together , then add to sweet potato cubes and toss well to coat.

4place in single layer and bake 40-45 minutes, until tender.

Nutrition Facts

Serving Size 1 serving (171.6 g)

Amount Per Serving

Calories 206 Calories from Fat 10

% Daily Value*

Total Fat 1.1g 2%

Saturated Fat 0.2g 1%

Sodium 60mg 3%

Total Carbohydrates 46.5g 15%

Dietary Fiber 5.5g 22%

Sugars 0.3g

Protein 2.0g

Vitamin A 10% • Vitamin C 2% Calcium 1% • Iron 2%

* Based on a 2000 calorie die

Turkey Enchilada Casserole

MMM MMM high carb day! This is another recipe from the Weight watchers take Out Tonight Cookbook.

I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )

The nutrition data is for the original recipe without the black beans.


The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.

2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese

Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.

Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).

Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.

Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.

8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium

Kung Pao Shrimp

Made this for dinner tonight - yummy! This is from the Weight Watchers Cookbook "Take-Out Tonight"

It was just the right amount of heat, but if you don't like things spicy you can reduce the amount of chili-garlic sauce.

3/4c low sodium/fat free chicken broth
1/4c rice wine or sake
2 tbsp reduced sodium soy sauce
2 Tbsp honey
1 tbsp chili -garlic sauce
1 tbsp cornstarch
1 tsp Asian sesame oil (dark)
2 tsp canola oil (I used coconut oil)
1 pound medium shrimp, peeled and deveined
3 scallions, chopped
2 tbsp minced peeled fresh garlic
2 garlic cloves, minced
4 cups broccoli florets (I used the broccolette, baby broccoli)
1 (8oz) can bamboo shoots, drained

1) Combine the broth, sake, soy sauce, honey, chili-garlic sauce, cornstarch and sesame oil in a bowl; set aside.

2)Heat a nonstick wok or a large, deep skillet over med-high heat until a drop of water sizzles. Swirl in the oil, then add the shrimp. stir-fry until just opaque in the center, about 3 minutes, transfer to a bowl. Add the scallions, ginger and garlic to the pan; stir fri until fragrant, about 30 seconds. add the broccoli florets and bamboo shoots; stir fry until crisp-tender, about 2 minutes. Add the broth mixture and the shrimp. cook, stirring constantlyuntil the mixture boils and thickens, about 1 minute.

4 servings (1 1/4 c per serving)
calories 188
fat 5g, 1g saturated
135 mg cholesterol
661mg sodium
19g carbs
3g fiber
19g protein
78 mg calcium

Slow Cooker Pork Chili Verde

1 lb pork stew meat ( I used chopped up country spare ribs, trimmed of extra fat)
12 oz salsa verde
14oz black beans, drained
14oz great northern beans, drained
4oz chopped green chilies, drained

Combine all ingredients in greased 3-4 1/2 qt slow cooker.
Cover and cook on low heat 6-8 hours or on high heat 3-4 hours.

4 servings

Nutrition Facts

Serving Size 425 g

Amount Per Serving

Calories 1,028 Calories from Fat 138

% Daily Value*

Total Fat 15.3g 24%

Saturated Fat 4.8g 24%

Cholesterol 98mg 33%

Sodium 600mg 25%

Total Carbohydrates 147.2g 49%

Dietary Fiber 43.6g 174%

Sugars 17.3g

Protein 80.4g

Vitamin A 158% • Vitamin C 43% Calcium 35% • Iron 79%

Nutrition Grade A

Nutritional Analysis

Good points

• High in dietary fiber
• High in phosphorus
• High in potassium
• High in selenium
• High in thiamin
• High in vitamin A

Slow Cooker Indonesian Beef Rendang (Curry)

This smelled good all day! It is high in fat, but it is coconut fat, which your body processes differently. You could reduce fat content by using lite coconut milk and really trimming the beef.

this is from "The New Creative Crock-Pot Slow Cooker Cookbook" by Robin Taylor Swatt

2 medium onions, chopped
3 cloves garlic, chopped
1 tbsp fresh ginger, chopped
4 small red chile peppers, seeded and chopped
1/2c water
2 lbs round steak, cut into 1 1/2 inch cubes
2 tsp ground coriander
2 tbsp tamarind sauce
1 tsp ground turmeric
2 tsp curry powder
stem of lemon grass, 4 inches long
2 cups coconut milk

In a food processor or blender, blend onions, garlic, ginger chile peppers and water until smooth. Add this mixture, the steak and the remaining ingredients to the slow cooker, and combine thoroughly. Cover, cook on low 8-10 hours (or high 4-6 hours). halfway through cooking, remove the lid and mix thoroughly to prevent coconut milk from separating. Replace the cover. remove the lemon grass before serving. 6 servings.

Good with long grain brown rice or jasmine rice.

Serving Size

1 serving (276.4 g)

Amount Per Serving

Calories

543

Calories from Fat

307

% Daily Value^*

Total Fat

34.1g

52%

Saturated Fat

22.4g

112%

Cholesterol

128mg

43%

Sodium

128mg

5%

Total Carbohydrates

11.3g

4%

Dietary Fiber

2.8g

11%

Sugars

5.8g

Protein

48.1g

Vitamin A 0%	•	Vitamin C 10%
Calcium 4%	•	Iron 33%

* Based on a 2000 calorie diet

Read more: http://caloriecount.about.com/indonesian-beef-rendang-recipe-r768772#ixzz1YQYG0xI3

Oatmeal Puffs

Somewhere between a pancake and a muffin,these are a great portable breakfast or pre-workout snack - complex carbs, fiber, a little protein. For a complete breakfast on the go, add a second protein source (eggs or a shake).

This was originally in Muscle & Fitness when female bodybuilder Laura Creavalle had a recipe every issue. I tweaked it a little.

Ingredients:

• 3 cups Old Fashioned Quaker Oatmeal- Plain
• 11/2 cup Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, , run in blender to puree.
• 2 Eggs
• 10 egg whites
• 3/4 cup Milk, 1%, 
•  1/2 tbsp  ground Cinnamon
• Raisins, 1 miniature box (.5 oz)
• *Splenda No Calorie Sweetener, 3 tbsp-4 tbsp

Mix all ingredients together in a large bowl and let stand for 10-15 minutes to soften and meld flavors.

Preheat a large non-stick pan over med-high heat . Her recipe said use cooking spray, I have always found cooking spray burns and gives a nasty flavor when pan cooking like this. I brush my pan with coconut oil (this will add a little calories, but it is good fat).

Pour batter in 1/4 cupful amounts into pan,like pancakes. Cook til golden brown one one side, flip and repeat. if they are still soggy in the middle, turn your heat down a little so they can cook longer but not get burnt.

makes 20 - 1/4c puffs.

Nutrition Facts
20 Servings
Amount Per Serving
Calories		76.2
Total Fat		1.5 g
	Saturated Fat	0.4 g
	Polyunsaturated Fat	0.4 g
	Monounsaturated Fat	0.5 g
Cholesterol		19.0 mg
Sodium		40.2 mg
Potassium		44.1 mg
Total Carbohydrate		12.1 g
	Dietary Fiber	1.5 g
	Sugars	3.7 g
Protein		4.5 g

Vitamin A	1.0 %
Vitamin B-12	1.5 %
Vitamin B-6	0.7 %
Vitamin C	3.9 %
Vitamin D	2.2 %
Vitamin E	0.0 %
Calcium	1.5 %
Copper	0.2 %
Folate	0.7 %
Iron	4.2 %
Magnesium	0.3 %
Manganese	1.5 %
Niacin	0.1 %
Pantothenic Acid	0.3 %
Phosphorus	1.9 %
Riboflavin	2.6 %
Selenium	0.4 %
Thiamin	3.2 %
Zinc	0.7 %

Or if you ate 4 as breakfast: 5 Servings Amount Per Serving Calories 304.7 Total Fat 6.0 g Saturated Fat 1.4 g Polyunsaturated Fat 1.6 g Monounsaturated Fat 2.1 g Cholesterol 75.8 mg Sodium 160.6 mg Potassium 176.3 mg Total Carbohydrate 48.4 g Dietary Fiber 5.9 g Sugars 15.0 g Protein 17.8 g Vitamin A 3.9 % Vitamin B-12 5.9 % Vitamin B-6 2.7 % Vitamin C 15.5 % Vitamin D 8.8 % Vitamin E 0.2 % Calcium 6.1 % Copper 0.7 % Folate 2.9 % Iron 16.6 % Magnesium 1.3 % Manganese 6.2 % Niacin 0.3 % Pantothenic Acid 1.3 % Phosphorus 7.8 % Riboflavin 10.6 % Selenium 1.8 % Thiamin 12.8 % Zinc 2.8 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

10 large