Mediterane – eggs
Be aware, these eggs are no lower in
calorie than traditional deviled eggs. However, this festive twist on
traditional deviled eggs are a great source of mono-unsaturated fats from olive
oil and hummus, which are very cardio-protective! As well as lycopene from the
tomatoes, which is a potent anti-oxidant that may reduce incidence of
cardiovascular disease and certain cancers!
Ingredients:
-4 eggs
-1 heaping tbsp. hummus
-2 tsp lemon juice
-1 tbsp. garlic powder (or ½ tbsp.
fresh minced garlic)
-1 tbsp. paprika
-olive oil
-pepper to taste
-goat cheese
-chopped sun-dried tomato
Instructions:
-Boil
4 eggs (tip: a wedge of lemon or lime in the water makes the eggs easier to
peel!)
-Place
eggs in ice bath, and/or allow to cool
-Peel
eggs, slice long ways, scrape yolk into a bowl
-Add
hummus, lemon juice, garlic powder, and paprika to yolks and mix
-Begin
slowly pouring olive oil, continuing to mix
-Stop
mixing yolks with olive oil when you reach the consistency you want
-Add
pepper to taste
-Place
spoon full of yolk back in each egg, top with sun-dried tomatoes and crumbled
goat cheese (tip: at Christmas can add a sprig of rosemary for garnish and
added holiday color!)
Approximate
Nutrition per 2 pieces: 200 calories, 28 g fat, 8 g protein, minimal
carbohydrate
Pumpkin Chiffon Mini Dessert
This
dessert is delicious for being completely sugar-free; yes, you read right!
COMPLETELY sugar-free. It also provides a good source of Vitamin A, and some
fiber – which can help remove bad cholesterol.
Ingredients:
-1 package Dream Whip (prepared per box
instructions); can use Cool Whip as substitute
-2 Cups
Pumpkin (typically 1 whole can)
-2/3 Cup 2%
milk
-1 package
sugar free instant vanilla pudding mix
-1/4 tsp nutmeg
-1/4 tsp
cinnamon
-1/4 tsp ginger
Instructions:
-Mix all
ingredients
-Place in small, individual cup/bowl;
garnish with extra cinnamon sprinkled over the top; garnish with a cinnamon
stick
-Optional: lightly toast oats and
chopped walnuts over the stove, serve chiffon alternately layered with oat and
walnut mixture providing more texture, fiber, flavor, and anti-inflammatory
omega-3’s to dessert!
Approximate Nutrition (should make ~16 servings): 44
calories, 2 g fat, 0 g protein, 3 g carbohydrate*
*Keep in mind since these are mini-desserts, if multiple
small servings are eaten these values will add up!
Sparkling Holiday Salad
This
holiday fruit salad really does sparkle, and is packed with VERY strong flavor
without any added sugar! The fruits add a variety of vitamins, minerals, and
anti-oxidants, and the cinnamon contains chromium; shown to promote blood
glucose control. Keep in mind – since this recipe is all fruit, it is solely
carbohydrate!
Ingredients:
-Sliced/diced fruits of choice –
example: apple, orange, pomegranate, fresh cranberries, blackberries
-1 tbsp.
ground ginger
-1 tbsp.
ground cinnamon
-1 ½ tbsp.
crystallized ginger
-2 cinnamon sticks (optional: for
decoration, and will mull and continue to flavor fruit)
-1 can diet
Gingerale
-optional: ½ tbsp. honey if sweeter flavor
desired, unsweetened coconut flakes to make salad sparkling AND snowing!
Instructions:
-Chop all fruits into bite size pieces
and place in large bowl
- Add ginger, cinnamon, crystallized
ginger, cinnamon sticks
-Pour Gingerale over mixture and toss
Approximate Nutrition per ½ Cup: 80 calories, 0 g fat, 0 g
protein, 15-20 g carbohydrate
