400 Calorie meals

crepesCrêpes with Strawberries, Bananas, and Nutella.

PREP TIME: 25 MINUTES + 1 HOUR RESTING / COOK TIME: 35 MINUTES / SERVINGS: 4

Crêpes
½ c all-purpose flour
1 Tbsp sugar
⅛ tsp ground cinnamon
⅛ tsp salt
2 large eggs
1 c fat-free milk

Filling
2 c strawberries, sliced
1 banana, sliced
2 tsp sugar
½ tsp vanilla extract
4 Tbsp chocolate hazelnut spread, such as Nutella, warmed

1. TO MAKE THE CRÊPES: Combine the flour, sugar, cinnamon, and salt in a bowl. Whisk together the eggs and milk in a separate bowl. Whisk the egg mixture into the flour mixture until well combined. Cover and let rest in the refrigerator for at least 1 hour or overnight.
2. PREHEAT the oven to 275°F. Coat a large baking sheet with cooking spray.
3. COAT a nonstick crêpe pan or 8″ skillet with cooking spray and heat over medium heat. Pour 3 tablespoons of crêpe batter into the pan, tipping to coat the bottom evenly. Cook for 1 to 1½ minutes per side, until lightly browned. Repeat 7 more times with the remaining batter. Stack the crêpes as you work and cover to keep warm.
4. TO MAKE THE FILLING: Combine the strawberries, banana, sugar, and vanilla in a medium bowl.
5. ARRANGE the crêpes on a work surface. Spread each with 1½ teaspoons chocolate-hazelnut spread in a straight line across the center. Top the spread with 6 tablespoons of the strawberry mixture, then roll up jellyroll style. Transfer the crêpes to the baking sheet, seamside up. Bake for 9 to 10 minutes, until the filling is warm.

NUTRITION (per serving) (1 serving = 2 filled crêpes) 280 cal, 9 g fat, 2.5 g sat fat, 135 mg sodium, 44 g carb, 3 g fiber, 9 g pro, 10% calcium

MAKE IT A 400-CALORIE MEAL:
1. Top with yogurt: Add ¾ cup low-fat or fat-free plain yogurt as a topping to your fruit-filled breakfast. Calories: 120; Total Calories: 400

Recipe courtesy of: http://www.prevention.com/weight-loss/diets/400-calorie-spring-and-summer-recipes?s=3

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Cinnamon Toast Pancakes

cinnamon pancakesingredients
  • 1 cup Almond Breeze® Unsweetened Vanilla Almond Milk
  • 2 Eggs; separated
  • 1/2 cup All-Purpose Flour
  • 1/2 cup Whole Wheat Flour
  • 1/2 teaspoon Freshly Ground Cinnamon
  • 1/2 teaspoon Freshly Grated Nutmeg
  • 1 teaspoon Baking Powder
  • 1/2 teaspoon Baking Soda
  • 1/2 teaspoon Salt
  • 2 tablespoons Unsalted Butter; melted
  • Non-Stick Cooking Spray or Butter; for greasing
  • Spiced Maple Syrup
  • 1/2 cup Maple Syrup
  • 1/2 teaspoon Cinnamon
  • 1/4 teaspoon Nutmeg
  • 1/4 teaspoon Cardamom

Step-by-Step Directions

  1. Preheat a griddle to medium-high.
  2. 1 cup Almond Breeze ® Unsweetened Vanilla Almond Milk®
  3. 2 Egg Yolks
  4. 2 tablespoons Unsalted Butter; melted
  5. 1/2 cup All-Purpose Flour
  6. 1/2 cup Whole Wheat Flour
  7. 1/2 teaspoon Freshly Ground Cinnamon
  8. 1/2 teaspoon Freshly Grated Nutmeg
  9. 1 teaspoon Baking Powder
  10. 1/2 teaspoon Baking Soda
  11. 1/2 teaspoon Salt
  12. Whisk together the Almond Milk® and Egg Yolks, and melted butter. In a large bowl, whisk together the Flours, Spices, Baking Powder, Baking Soda and Salt. Stir in the Almond Milk® mixture, making sure not to over mix.
  13. 2 Egg Whites
  14. In a clean bowl, whip the Egg Whites to stiff peaks. Fold into the batter.
  15. Non-Stick Cooking Spray or Butter; for greasing
  16. Grease the griddle with non-stick spray or butter. Ladle 3 ounces of batter onto griddle, making sure to leave space for spreading. Allow batter to cook until edges are mostly dry and bubbles have popped on top. Flip and continue to cook for 1 more minute or until golden. Remove to a plate and tent with foil to keep warm while preparing remaining pancakes.
  17. Serve with warm Spiced Maple Syrup.
  18. 1/2 cup Maple Syrup
  19. 1/2 teaspoon Cinnamon
    1/4 teaspoon Nutmeg
    1/4 teaspoon Cardamom
  • For Spiced Maple Syrup: Heat syrup with spices for a few minutes to infuse flavors.

    Helpful Tip: To keep your pancakes light and fluffy, do not over mix the batter!

Recipe courtesy of: Daphene from The Chew

Scrumptious Sweet Potatoes Tips

Sweet-potato-yamNutritionists consider sweet potatoes to be one of nature’s perfect foods. In fact, when it comes to nutritional lists that single out particularly noteworthy foods, sweet potatoes are almost always on those lists.

This starchy vegetable is bursting with vitamin A, fiber, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they’re very filling, naturally sweet, and so delicious.

Here’s how to make sweet potatoes healthier, without ruining a good thing with too much sugar and fat:

1. To bring out more natural sweetness, roast, don’t boil, your potatoes.

2. Mash with light sour cream, butter, salt and cinnamon.

3. A standard serving size should be ½ cup.

4. Be sure to significantly reduce, or avoid, popular toppings like marshmallows, too much sugar and too much butter.

5. If you’re whipping your potatoes, try using low-fat buttermilk, that you’ve previously warmed, instead of whole milk.

6. If you want to use a sweetener, opt for brown sugar or honey, which are more natural and better for you than processed white sugar.

7. Lastly, remember to never store sweet potatoes in the refrigerator; doing so can lead to decay, bad flavor, and a more difficult cooking experience.

Reference: Blackdoctors.org

Cherry Vanilla Smoothie

cherry vanilla smoothieBreakfast….Cherry Vanilla Smoothie

In a blender, process 1 1/4 cups nonfat plain yogurt, 1 1/4 cups frozen cherries, 1/3 cup unsweetened vanilla almond milk, 2 tbsp sliced almonds, 1/2 tsp vanilla extract and 1/4 tsp cinnamon on high until smooth, 1 minute. For thicker consistency, add 1/2 cup ice.

Nutrition Facts

357 calories, 9 g fat (1 g saturated), 49 g carbs, 5 g fiber, 23 g protein

 

Honey and Cinnamon

Honey and CinnamonGreat information!!

Cinnamon and Honey…!Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.