2812 ato healthy Recipes

skim milk, sugar, cocoa powder, vanilla, crunchy peanut butter, wheat germ (heaping), ground flax seeds (optional), quick oatmeal

olive oil, garlic cloves, minced, yellow onion, chopped, raw kale, chopped (be sure to remove the spiny sections, there won tsp be many, but those that remain will be tough), chicken broth or 4 cups vegetable broth, divided, cannellini beans or 2 (15 oz) cans navy beans, undrained, split, sliced carrots, undrained, diced tomatoes, italian herb seasoning, salt and pepper, chopped parsley, shredded parmesan cheese

butter, room temperature, brown sugar, honey, egg, water, whole wheat flour (all-purpose is good too), salt, baking soda, rolled oats (aka oatmeal), chopped dates (optional) or figs (optional) or raisins (optional) or currants (optional) or chocolate chips (optional) or chopped nuts, etc (optional)

nonfat dry milk powder, cornstarch, low-sodium instant chicken bouillon granules, dried onion flakes or 1 tsp onion powder, dried basil, dried thyme, pepper

white flour, wheat flour, rolled oats (quaker old fashioned oats), baking powder, baking soda, cinnamon, ground allspice, freshly ground nutmeg, salt, eggs (or egg beaters to cut some calories), white sugar, oil, applesauce, overripe bananas, mashed (the riper, the sweeter), vanilla, shredded zucchini, raisins (or dates or walnuts)

butter-flavored cooking spray, lean ground beef, onion, chopped, condensed cream of tomato soup (original version called for low fat or low sodium, i use regular), tomato sauce, water, instant rice, uncooked, cut green beans, rinsed & drained, dried parsley flakes, ground black pepper

old fashioned oats, wheat germ, milled flax seed, unsweetened dried shredded coconut, sesame seeds, almonds, chopped pecans, brown sugar substitute (regular brown sugar can be used), water, canola oil, honey, sorghum (molases can be used but the produces a lighter flavor), salt, cinnamon, vanilla, dried fruit (combination of raisins, blueberries, cranberries)

nonfat sour cream, salt, canned chipotle chiles in adobo, seeded and minced, butter, chopped onion, chopped tomato, ground cumin, cinnamon, salt, garlic, minced, chopped fresh cilantro, tilapia fillet, fresh lime juice, grated lime zest, fat free tortillas , wrapped in foil and heated in oven, roasted corn (optional), chopped tomato (optional), chopped scallion (optional), black beans (optional), lime wedge (optional), cilantro (optional), jalapeno (optional), shredded lettuce or cabbage (optional)

bran flakes, crushed (or substitute multi-grain flakes), oatmeal, wheat germ, cinnamon, plain nonfat yogurt, unsweetened applesauce, vanilla, honey, egg, beaten, skim milk powder, baking soda, baking powder, raisins

corn tortillas (misson brand is gluten free), salt (optional, additional spice options listed in directions )

unbleached flour or 1/4 cup all-purpose flour, salt, ground black pepper, boneless skinless chicken breast halves, cut into 2 inch 4 inch strips, reduced sodium soy sauce, sugar, dark sesame oil, sesame seeds, toasted, chopped fresh chives (optional)

whole wheat flour (or 2 cups and 2 cups all-purpose flour), dry yeast, warm water (120-130f degrees), salt (optional)

grape-nuts cereal or 1 cup seven in the morning cereal, oats (i use old-fashioned, but quick would work), whole wheat flour, ground flax seeds, wheat germ, pecans or 1/3 cup walnut pieces, chocolate chip (i use a little less), baking soda, salt, cinnamon, nonfat yogurt (plain or flavored ), egg, egg white, applesauce (1/3 cup olive oil can be used instead), sugar, vanilla

cauliflower, margarine, nonfat sour cream or 1 oz fat-free half-and-half, salt, pepper

cooking spray or olive oil, cornstarch, water, shredded chinese cabbage (you may mix with other greens), carrots, shredded, shiitake mushrooms, diced (i mix with button and portabella), stalk celery, diced (or/and 1/2 cup water chestnuts), grated fresh ginger, low-sodium tamari, sliced green onions, fat-free egg-roll wrappers

apple, diced, low-fat vanilla yogurt (5 oz), ground flax seeds

whole wheat flour, oatmeal (whole grain), brown sugar, baking powder, sea salt, cinnamon, nutmeg, ginger (fresh or powdered ), bananas, ripe & mashed (about 4 medium), applesauce, carrot, shredded, egg, butter (melted ), almonds, walnut pieces, butter (melted ), brown sugar, cinnamon, nutmeg, raisins (optional)