|
|
Reply
| | From: Genie· (Original Message) | Sent: 5/20/2008 3:23 AM |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:32 AM |
Peach Crisp Low Fat High Fiber Recipe Ingredients: 1 29-ounce can peaches 1 tablespoon cinnamon 1/4 cup brown sugar 1 cup low-fat granola 1/2 teaspoon nutmeg (optional) | Directions: Pour peaches into microwave safe dish. Sprinkle brown sugar, cinnamon, nutmeg, and low-fat granola. Heat in microwave for 2 minutes, rotating once during cooking. Recipe makes four servings. Nutrition information per serving: Calories: 235 Total Fat: 2g Fiber: 4g | |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:33 AM |
Oatmeal and Fruit Bars Low Fat High Fiber Recipe Ingredients: 3 cups quick-cooking oats 1 teaspoon cinnamon 1/4 teaspoon cloves 3/4 cup chopped dates 3/4 cup dried apricots, chopped 1 cup apple butter 1 tablespoon sugar | Directions: Preheat oven to 350 degrees. Mix the oat, cinnamon, and cloves in a large bowl. Add dates and apricots, stir in apple butter. Mix until ingredients are well blended and oats are moistened with apple butter. Spread mixture in 8 x 13-inch non-stick pan. Pat it down to make an even bottom layer. Sprinkle sugar over surface. Bake for 20 minutes. Immediately cut into 2-inch squares, do not remove from pan. Allow to cool, go over cuts with knife again, and serve. Note: These are even better on the second day. Servings: 24 Nutrition information per serving: Calories: 92 Total Fat: 1g Fiber: 5g | |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:33 AM |
Marble Decadence Low Fat High Fiber Recipe Ingredients: 1 fat-free marble pound cake, broken into pieces 1 cup strawberries fresh or frozen* 1 cup raspberries fresh or frozen* 1 package fat-free vanilla instant pudding mix Fat free cool-whip topping *(thaw and drain if frozen) | Directions: Make pudding according to package instructions using nonfat skim milk. Refrigerate for 5 minutes. In bottom of glass bowl layer with 1/2 of the pound cake pieces and flatten. Spread 1/2 of pudding then 1/2 of fruit. Repeat cake, pudding, and fruit layers. Ice with Lite Cool-Whip topping. Chill for 2 hours. Servings: 6 to 8 Nutrition information per serving (1/6th): Calories: 270 Total Fat: 1g Fiber: 2g See also: Oatmeal and Fruit Bars Peach Crisp High Fiber Tip: Substitute oat bran for one third of all purpose flour in baked goods recipes. | |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:34 AM |
High Fiber Whole Wheat Bread
one and a half cups warm water 1 table spoon brown sugar 1 tsp. salt 1 table spoon red star, high acting yeast 1 table spoon wheat gluten (optional) 4 tablespoons ground flaxseed half a cup wheat bran 3 cups whole wheat flour sifted (total of dry ingredients = 4 cups)
Makes one, 1, 5 lb loaf or 16 large pretzels or rolls. The serving size depends on how thicky the bread is sliced (1 oz. slices = 24 slices from a 1.5 lb. loaf). Preheat oven to 425 F. Spray one loaf pan with cooking spray. Place warm water, salt and sugar in a large bowl and stir with a wooden spoon until dissolved. Sprinkle yeast over the liquid and stir to dissolve. Add flaxseed, wheat bran, whole wheat flour and gluten; about 1 cup at a time and stir until the dough is firm yet slightly sticky. Kneed the dough by hand for about 5 minutes until dough is smooth. Place in the loaf pan. Cover with a damp cloth and allow to rise in a warm place until the dough reaches the top of the tin (about 30-60 minutes). Bakein a hot oven for 20-25 minutes or until the bread sounds hollow when tapped. Alternatively this recipe can be made in a bread maker. Place all the ingredients (water, sugar, salt, flour, flaxseed, bran, gluten and yeast) into the bread machine. Run on dough cycle. Remove dough, place in loaf pan, allow to rise and then bake. Note: Some people can be allergic to (ground) flax seed. You might want to test a little ground flax seed sprinkled on cereal before making bread if you have allergies. If you are than omit the flaxseed from the bread recipe and replace it with more wheat bran. The total amount of dry ingredients (flour, flax seed, and/or bran) is 4 cups.
Servings - 24
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:35 AM |
High Fiber, High Protein Muffins
1 1/2 c 1% Milk 2 c Rolled oats 1 c TVP* (textured veg. protein), reconstituted 2 c Whole Wheat Flour 1/2 c Brown Sugar Splenda 1 c Applesauce 2 eggs 2 egg whites 1 tsp salt 1 tsp baking soda 2 tsp baking powder 3 Tblsp cinnamon 1/2 cup ground flax seed 1 c Raisins Soak the oats in the milk for 30-45 minutes. Mix in the applesauce, eggs, TVP (reconstituted with water) , and brown sugar Splenda. In a seprate bowl, mix the flour, salt, cinnamon, baking soda, and baking powder. Gently mix the dry ingredients into the wet ingredients- do not overmix. Bake muffins at 400 degrees for 20 minutes. Makes 24 medium-sized muffins.
*Note about TVP: Bob's Red Mill Textured Vegetable Protein can be found at healthfood stores or at the grocery store in the cereal isle with oatmeal, etc. When reconstituted with water and added to a food, it takes on the flavor of that food.
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:35 AM |
High Fiber Apple Cheddar Turnover
1 low carb whole wheat fajita size tortilla 1/4 small Granny Smith apple 1 packet raw sugar crystals 1/2 oz. finely shredded sharp cheddar cheese With a sharp knife, make as many thin slices of cored apple section as you can. Layer them over the middle of the tortilla. Sprinkle packet of sugar crystals (you can sustitute Splenda but it isn't as gooey good) over layered apples. Sprinkle shredded sharp cheddar over this. Overlap sides over center and fasten in place with toothpick. Microwave for 30 seconds to 1 minute (depending on your wattage). Allow to cool for a minute or two before biting into it - filling will be HOT!
Serves 1
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:36 AM |
High Fiber Chocolate Cookies
1 box of brownie mix (preferably low-fat) 1 cup of orange juice 2 1/2 cups of wheat bran Stir all three ingredients together in a bowl. Preheat the oven to 375 degrees. Place rounded spoonfuls of the dough onto a cookie sheet and bake for 8 to 12 minutes, until set. Let cool and enjoy.
Serves 24
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:36 AM |
High Fiber Apricot Carrot Muffins
.25 C of Splenda Brown sugar 1.5 C Whole Wheat Flour 1 & 3/4 C Skim Milk 1.5 C All Bran Origional 1 Egg White 1 tsp Cinnamon, Baking Soda, & Baking Powder 1 C Carrots .25 tsp Salt 1 Serving of Prune baby food 1 C Dried Apricots Mix all together and put in muffin pan makes 12 cook for 20 mins.
Serves 12
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:37 AM |
High Fiber Meat Loaf
Mix 1 pound of hamburger 1 egg 1 cup of Oatmeal (uncooked) Quakers 1 cup of Zoom onion ketchup dash salt 1 tsp pepper 1/2 cup raw chopped onion 1 packet of onion soup mix
Mix well - put into bread pan, bake in oven 375 until done.
375 for 1 hour or until done ( juice clear)
Serves - 5
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:37 AM |
Stovetop High Fiber Mexican
2 1/2 cups Rotini Pasta (whole wheat) 1 Can diced tomatoes 2 zucchini diced 1 can fat free refried beans 1/2 cup salsa 1 tsp cumin 2 garlic cloves crushed 1/2 cup shredded 2 % Mexican cheese Boil the pasta. Saute the diced zucchini and tomatoes with garlic and spices. Mix in the pasta, refried beans, and salsa on stovetop with zucchini and tomatoes. Sprinkle cheese on top.
Servings 4
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:39 AM |
High fiber Marshmallow Crispy Treats
2 C Fiber One Cereal 2 C Kashi Good Friends Cereal 1 1/2 C Rice Krispies Cereal 1/3 C Sunflower Seeds, salted kernels 2/3 C Dried Cherries (or other dried fruit such as cranberries) 40 Regular Marshmallows 1/4 C Butter
Butter a pyrex 8 X 11 (2L) dish and have ready before making this recipe. Measure cereals, seeds and fruit into large bowl. Mix. In a thick bottom pan melt butter, then add marshmallows over low to medium heat, stirring constantly until marshmallows are melted and smooth. Turn off heat. Dump the cereal mixture onto the marshmallow mixture in the pan. Stir vigorously until evenly coated. Spread all into prepared dish. With buttered hands press evenly into dish. Cool. Cut into 20 bars.
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:39 AM |
High Fiber Sloppy Joes
20 oz lean ground turkey 1 med onion, diced 2 tsp garlic, or to taste 1 can red kidney beans, drained 1 can Hunt's Manwich 4 tbls flaxseed meal Brown the turkey and add the onions to cook till tender, add garlic , beans and manwich, add the flaxseed meal at the last so that it does not get pasty, warm the tortillas and fill as you would a burrito, this will make about 7 1/2 cups servings.
| |
|
Reply
| | From: Genie· | Sent: 5/28/2008 3:40 AM |
High Fiber Broccoli And Cabbage Salad
1 cup Shredded Fresh Cabbage 2 spears Fresh Broccoli Chopped (about 5" long each spear) 1 tbsp extra virgin Olive Oil 1 tbsp Red Wine Vinegar 1 clove Raw Garlic finely minced A dash of dried dill weed A dash of Salt A dash of Black Pepper A dash of Garlic powder A dash of Onion powder Shred Cabbage, Chop Broccoli, Finely Mince Garlic Clove and place in Salad bowl. Add all other ingredients and mix till well blended. Serve right away or chilled.
Makes 1 Serving
| |
|
|
|