Tag: nutrition

Posted on

Recipe: Asparagus, tomato and red pepper French bread pizza

RomaTomato-1024x638

Are you craving the taste of a pizza but not the guilt and all the calories? Consider trying this healthy remake of French bread pizza that could turn into your new favorite Friday night treat. It’s easy, delicious and approx. 265 calories per slice.

Dietitian’s note: For a crispier pizza, bake on a pizza stone — a heavy, round plate that simulates the brick bottoms of some commercial pizza ovens. For best results, put the pizza stone on the lowest oven shelf.

Ingredients

  • 1 cup diced asparagus
  • 1 cup diced Roma tomatoes
  • 1 cup diced red bell pepper
  • 1 tablespoon minced garlic
  • 1 loaf French bread, about 8 inches long, sliced in half and cut into 4-inch sections
  • 1 cup pizza sauce
  • 1 cup reduced-fat shredded mozzarella cheese

Directions:

Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

In a small bowl, add the asparagus, tomatoes and pepper. Add the garlic and toss gently to coat evenly. Arrange the French bread on the baking sheet. Add 1/4 cup of the pizza sauce and 1/4 of the vegetable mixture to each section. Sprinkle each with 1/4 cup mozzarella cheese.

Bake until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes. Serve immediately.

Serving size: 1 4-inch section

Calories 265
Total fat 5 g
Saturated fat 2 g
Trans fat 0 g
Monounsaturated fat 0.5 g
Cholesterol 12 mg		 Sodium 660 mg
Total carbohydrate 40 g
Dietary fiber 4 g
Added sugars 0 g
Protein 15 g
Nutritional analysis per serving

This recipe and many others can be found on Mayo Clinic’s website.

Posted on

Seeded Baked Pancake with Berries & Raw Cocoa Sauce@Yoga_Journal

seeded baked pancake

This gorgeous, protein-packed pancake will make your loved ones swoon.

Seeded Baked Pancake with Berries & Raw Cocoa Sauce

Ian Wallace, Ryland, Peters & Small

Based on the Dutch-style pancake that is baked in the oven, this is a super-easy and delicious way to make a pancake to serve straight from the pan. This recipe is packed full of nutritious seeds and served with fresh berries and a delicious cocoa sauce for a truly indulgent but power-packed breakfast.

Ingredients

Pancake Batter

  • 50 g/generous 1/3 cup plain/all-purpose flour
  • 3 tablespoons coconut flour
  • 1 teaspoon baking powder
  • pinch of salt
  • 150 ml/2/3 cup milk
  • 3 eggs, beaten
  • 4 tablespoons runny honey
  • 1 teaspoon pure vanilla extract
  • 5 tablespoons mixed seeds such as linseeds/flaxseeds, chia seeds, sunflower seeds, poppy seeds
  • 2 tablespoons coconut oil

Cocoa Sauce

  • 4 tablespoons raw cocoa powder
  • 2 1/2 tablespoons runny honey
  • 2 1/2 tablespoons coconut oil, melted

To Serve

  • 150 g/3/4 cup Greek yogurt
  • 50 g/1 3/4 oz. dried berries, such as goji, acai, cranberries, etc
  • 100 g/3 1/2 oz. mixed fresh berries such as blueberries, raspberries, redcurrants, etc.
  • icing/confectioners’ sugar
  • 22-cm/9-inch overproof frying pan/skillet

Preparation

Preheat the oven to 200°C (400°F) Gas 6.

To make the pancakes, sift the plain/all-purpose fl our, coconut flour, baking powder and salt into a mixing bowl. Combine the milk, eggs, honey and vanilla in a separate bowl and beat into the flours to make a smooth batter. Fold in the mixed seeds.

Heat the coconut oil in the ovenproof frying pan/skillet until melted. Pour in the pancake batter and transfer to the oven. Bake in the preheated oven for 15 minutes until the pancake is puffed up and golden.

Meanwhile, make the cocoa sauce. Place all the ingredients with 4 tablespoons water in a saucepan and heat gently, stirring, until smooth. Keep warm.

As soon as the pancake is cooked, remove it from the oven. Spoon the yogurt into the center and top with the dried and fresh berries. Drizzle over the cocoa sauce and serve dusted with icing/confectioners’ sugar.

Seeded Baked Pancake with Berries & Raw Cocoa Sauce

Flexitarian-cover

Excerpted from The Flexitarian Cookbook: Adaptable Recipes for Part-Time Vegetarians and Vegans compiled by Julia Charles. Ryland, Peters & Small, 2019. Reprinted with permission.