Broccoli and Cheese Crepe (with ham!)

I am a HUGE fan (and I mean obsessively huge) of anything broccoli and cheese! I can't believe I ever hated that beautiful vegetable!

Broccoli is full of vitamins A, C, folic acid, calcium and fiber (just to name a few!). Research shows it can help control high blood pressure, prevent colon cancer, cataracts, heart disease... what am I doing? You all probably know all this and more-so I'll just get straight to the recipe!

This dish makes a great light dinner (or even a fancy brunch item!). It is full of protein to ward off hunger pangs for at least a few hours, and contains a wide varieties of colors (which is a clue to its wide variety of nutrients!)

Ingredients (serves 2) :
-1 batch of crepes
-4 ounces chopped (fully cooked) ham
-1 cup broccoli
-2 ounces Velveeta cheese (for a lower calorie and fat version make sure to use the Velveeta that is made with 2% milk)





Directions:
1. Chop and steam broccoli until it is tender-crisp
2. Chop ham into bite sized pieces
3. Drain broccoli and add your cheese
4. Melt in microwave, add ham
5. Make crepes according to recipe
6. Warm your cheese, broccoli and ham mixture again

7. Assemble crepe! You should have 4 crepes (if you followed my recipe for crepes), fill each crepe with 1/4 of mixture and fold over.

Optional: Reserve some of the cheese sauce to pour over crepes for a fancy touch :)

Nutritional Info: (1/2 of recipe)

Spicy Cabbage Salad

Did you just make my Runza's and now have an obnoxious abundance of cabbage that you don't know what to do with? No? Hmm-maybe that's just me...but it doesn't matter...you can still make this salad, even if you have to go out and buy cabbage.

It's extremely simple and the results are a creative and new flavorful way to enjoy cabbage. It's a nice remix on the traditional taco salad or cabbage slaw.

Did you know that cabbage contains fiber and helps lower cholesterol? Also-it is full of sinigrin (a cancer fighting chemical! ...who doesn't want more of those?! ) Salsa can help speed your metabolism and both tomatoes and peppers are chalk full of antioxidants!

Ingredients:
-1 head of cabbage
-1 jar salsa
-2 tomatoes
-1 onion
-2 peppers (if you use two different colors it makes it all the more fun!)
-any additional 'taco' like toppings; i.e. beans,

Warning! This salad makes a LARGE amount-like enough to feed a hungry group of BBQ go-ers in the middle of June after a long day in the fields! So...if you are enjoying alone feel free to size it down :)

Directions:
1. Chop all ingredients (except salsa because, well...it doesn't need chopped!)
2. Mix with salsa and let sit 2 hours at least! ...this helps bring out all the flavors

Nutritional Info:


...alright so I don't exactly have the nutritional stats-but don't get upset! I have a very good reason! It will all depend on how big your head of cabbage is, what your salsa is made out of and how much you eat! Please forgive me :)

Crepes

Corn tortillas, flax wraps, whole wheat tortillas, bread, buns, pita pockets there are so MANY things you can stuff full of yummy (but better yet-healthy!) fillings... But today I wasn't really felling bread, or buns, or wraps or tortillas of any kind (picky..I know) So this led me step JUMP outside my comfort zone and try a completely new vessel for my fillings of choice.

I realize I'm a little late jumping on the crepe train (hehe-kind of sounds like freight train! ...I apologize for the interruption!) Anyways...I'm one of the last to this crepe party but better late than never, right?

I always fell into the misconception that crepes were unhealthy but they really aren't! They are actually very simple and healthy and since you have all the power when it comes to fillings you can turn these little beauties into a treat that can hit any spot, any time of day... Breakfast crepe with eggs and ham? Sure! Dessert crepe with pudding and whipped topping? Of course! Savory crepe with salsa, tomatoes, avocado, beans and diced chicken? PLEASE!

Ingredients (for 4 small crepes) : 

-1 egg

-1/2 cup milk

-1/2 cup oats

Nutritional Info (1/4 of recipe) :

Pumpkin Pie Dip

Mmm... pumpkin pie-creamy, cool, sweat, unbelievable high in fat, calories and sugar (Wait! that wasn't suppose to be in my day dream about pumpkin pie!) Well-I guess that's one of the downfalls of being an obsessive health freak! Even the sweetest day dream of a sweat treat gets interrupted by the nutritional statistics and gets my mind brainstorming the ways I can have taste but not the guilt of my favorite indulgences, which is exactly how this recipe was born!

I knew I wanted something that could crush my craving for some pumpkin pie but was also a tad quicker to make, would give me at least some sort of nutrition and wouldn't cause a sugar crash or saturated fat slump I experience after an unhealthy snack... Hmmm....

A little bit of this, sprinkle and dollop of that later a star was born!

Ingredients: 

1 can pure pumpkin

1 cup yogurt (can use either plain or vanilla, Greek or regular-whatever you'd like!)

1/4 cup light whipped cream

1 TBSP vanilla extract

1 TBSP pumpkin pie spice (if you don't have this-add 1 tsp of : cinnamon, allspice and nutmeg)

I love enjoying this dip on apple slices!

Directions: 

1. Pretty straight forward...add all ingredients except whipped cream to a large bowl and mix well

2. Fold in whipped cream

3. Refrigerate (you can eat it right away, but the flavors will be more enhanced after a few hours)

Oh man... this dip + more whipped topping + pecan crackers = one happy (and healthy!) girl! :)

Nutritional Info (about 1/4 cup which will give you 6ish servings) :

Flax Crackers

Want an amazingly healthy recipe that requires...oh...1 INGREDIENT!? ..yea...I thought so!

These flax crackers only require milled flax seed (well and water-but hopefully everyone has that already on hand!) Of course you can spice these up with (what else-spices!) but that is completely optional!

Ingredients:
-1 part milled flax seed
-1 part water
-spices
   ~ Parmesan
   ~ Garlic/Onion/Seasoned salt
   ~ Brewer's yeast
 
Directions

1. Mix all your ingredients together until smooth & preheat oven to 300*
2. Spread onto parchment paper and cover with another sheet of parchment paper
3. Roll out to 1/8'' thickness
4. Remove top sheet of paper and slide cracker 'dough' onto cookie sheet-with a knife cut into desired sizes (you do not have to separate, this will just make it easier to break them apart later)

5. Bake until the center is no longer soft- around 20 minutes
6. Let cool-they will continue to crispen (...is crispen a word? If not-it should be!)
7. Once cool-break into your crackers



Your nutritional info will all depend on how big you want your serving size and what additional ingredients you add!

Wheat Buns

Is anything better than fresh, homemade bread (or any bread-like product) coming from your oven? Ummm...no! Definitely not! I don't care if it is bread, bread sticks, buns, rolls, kolaches, pretty much any yeast-y/flour-y product that is concocted in your kitchen and perfectly transformed in your oven will fit the bill! It will leave your entire kitchen, no-house smelling divine! But of course, if the yeasty goodness is good for you as well-it is double-ly enjoyable!

I can guarantee that these homemade dinner wheat buns will fit both bills! They are soft, warm, fluffy, AND nutritious! Almost too good to be true...almost... (but thankfully for both of us they are true and can be all yours when you create them in your own kitchen!)

Do not be put off by the long-ish list of ingredients or steps...they are very simple to make (fool-proof obviously if I can handle them!) and oh so worth it!

Ingredients: 

1 2/3 cups warm water

3 TBSP powdered milk

1/2 cup shortening (or butter) melted

1/3 cup brown sugar

1 1/4 tsp. salt

2 small eggs

2 pkg. yeast

1/2 cup potato flakes

6 (at least) cups flour

Here's what you do:

1. Combine the warm water with the yeast to proof (this ensures your yeast will work for you!)

2. Add the melted (but NOT scorching hot shortening/butter, powdered milk, brown sugar and salt

3. Mix well (in stand mixer preferably)

4. Add eggs and mix until they are incorporated 

5. Add potato flakes; let sit undisturbed for 3 minutes

6. Begin adding flour a little at a time (if using a stand mixer switch to your kneading paddle after about 2 cups have been added); if you are going to knead by hand only mix in about 3-4 cups of flour before starting to knead in the rest by hand

7. Place in a greased bowl and let rise until doubled (about 1 hour)

8. Punch down

9. Shape into desired sizes/shapes (rolls...bread sticks..buns...whatever you'd like!)

10. Place in a greased baking dish, cover and let rise another hour

11. When risen (about doubled) place in oven

12. Turn oven to 350* (yes, your wheat buns will be in there while the oven heats up-that's what we want!)

13. Once oven has reached 350* your rolls will stay in for about 10 more minutes or until they are golden brown

14. Remove from oven, let cool about 5 minutes before removing from pan and ENJOY!

Oh my... these are so light and fluffy, you will probably mistake them and start thinking you're eating a cloud...

Nutritional Info (for 1/32 of recipe-makes a good sized dinner bun)

Banana Batter

I have a confession to make... I am a compulsive taste tester... I know, I know it's awful! I can't help it! I always just have to have one bite, just one! It doesn't matter if it is something I'm concocting in the kitchen, or someone else's entree at a restaurant-I must have one bite! However, I've noticed that this compulsion is the strongest in one particular instance, batter. Yes, you read it right-batter! Whenever I'm making anything I love the batter more than the actual finished product in most (if not all instances). Cake batter, cookie dough (kind of like a batter!), pancake/waffle batter, the list goes on and on and on... Batter ROCKS! So today I set out to create a snack that is only meant to become batter-no taking it that last step and creating an 'actual baked product'...psh so overrated! This was a tad difficult though, on a variety of levels:

1st-it had to have something that acted as a 'binding' agent that wasn't harmful to eat raw. I have no guilty feelings sneaking a bite here and there of an uncooked egg-but to create an actual snacks that comprised of eggs...probably not the most brilliant.
2nd-it had to be healthy. Okay, "had to" is a little strong, but as you all know-I'm a health nut freak so of course I was going to strive to make this a healthy dessert/snack that would make my body happy!
3rd-it had to be made with everyday ingredients I had on hand. Living in a small town made getting specialty groceries nearly impossible, add that to the fact that it was Sunday and our local grocery store was close and you have one hungry girl, trying her best to creatively use her on-hand ingredients.

And there it was... my Sunday morning challenge! (It's a good thing I had just gotten home from Church-I was going to need all the help from Up Above possible to make this dream concoction a tasty reality!)

I first started by browsing through some health cookie dough recipes, but they most of the ones I stumbled across used ingredients I did not have in my pantry! Sad. Day. So I decided to improvise! And lucky for you, well and me since I got to eat it-my thrown together, ehh I mean improvised dip was actually DELICIOUS! (Don't act so surprised! :P )

Ingredients:
-1 can garbanzo beans
-1 1/4 cups oats
-1 small (very ripe!) banana
-1/4 cup milk
-2 TBSP oil (or any nut butter)
-1 TBSP flax seed (not particularly necessary, but adds to the health factor!)
-1/4 cup honey (or any sweetener)
-1 TBSP cinnamon

Directions:

1. The first thing you must do is grind your oats and garbanzo beans in a food processor. I know you're probably thinking...beans?! In a sweet snack?! What the heck?! But trust me-when all is said and done you will have NO idea they are in there!

2. After these two are completely combined and smooth add your flax seed, banana and cinnamon

3. Now begin adding your milk, just a little at a time until it reaches your personal desired consistency-I like mine very thick and spoon-able so I kept it at a scant 1/4 cup.

4. Alright-time for the fun! Add your honey-but again only a little at a time, some people desire less/more sweetness, it is all about you! Add honey until it tastes perfect to you! (Remember though that as this dish sits, the banana and cinnamon's flavor will be enhanced-so what may seem a little weak to you now will be perfect in a few hours of refrigeration!)

5. Now the final step..are you ready? Are you!? ENJOY! However, like I said above-you may want to refrigerate this a few hours to heighten the flavors, but really-who can wait?! Have some now...AND later! :)

Nutritional Info (1/4 cup-this recipe makes about 10, 1/4 cup servings)

Look at those stats! This seriously tastes like licking the bowl and/or spoon after mixing up your favorite banana bread recipe, but with nutrition like that packed inside you don't have 'sneak' anything! 

I especially love dipping apple slices into this amazing dip! mmm mmm mmm!