Whey Puffed Up Eggs

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Ingredients 

2 large egg whites 

1 large Egg
1/4 cup fat-free milk
3 tablespoons (15g) Whey Protein powder, Vanilla flavor*        

Ground Cinnamon, to taste

***Mug & Cooking spray 

 

*Vanilla Whey Protein powder can be substituted with a chocolate one or any other flavor. The unflavored whey powder can be good for savory dish topped with grated cheese.


Preparation
Cover inside of a large mug with cooking spray.
Combine all the ingredients in a blender or food processor. Whip for 1 minute. Pour the mixture into prepared mug and cook in a microwave for 2-5 minutes, watching it carefully so the wouldn't go over the dish edges.
Cool for 1 minute, sprinkle with more cinnamon and serve with a dollop of Greek yogurt.

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Nutritional info per 1 cup:
    * Calories: 190
    * Fat: 6g    Carbs: 5g (fiber: 0g)    Protein: 28g

Cream Of Corn Cake

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Ingredients

Unsalted Butter, 4 Tbsp, melted
Olive Oil, Extra Virgin (or vegetable oil), 3 tbsp
Sugar, 3/4 cup
Vanilla Extract, 1 tsp
Eggs, 2 fresh
Sweet Corn Cream Style, No Salt Added, 1 can (1 3/4 cup)
Flour, all-purpose, 1 1/2 cup
Baking Powder, 1 tsp
Salt, 1/4 tsp 

 
Preparation

1. Preheat oven to 350F. Grease 8" cake pan.
2. In a small bowl, sift flour, baking powder and salt. Set aside.
3. In a large bowl, beat up melted butter, oil, sugar and vanilla. Add eggs and whip until light and fluffy. Add creamed corn and mix till well combined. Add flour and mix until just combined.
4. Pour batter into prepared pan and bake for 50-60 minutes until a toothpick inserted in the center comes out clean. 

Let the cake cool. Serve at room temperature with fruit preserves, whipped cream, honey or maple syrup..   

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Nutritional info per 1/8 cake: makes 8 servings

    * Calories: 305

    * Fat: 12g    Carbs: 43g (fiber: 1.5g)    Protein: 5g

Carrot Apple Salad with Raisins, Nuts & Honey

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Ingredients

Carrots, raw, 1/2lbs., grated
Apples, fresh, 1/2 large, grated
Nuts (any kind), raw, 1.5oz, chopped
Raisins, 1 small box (1.5 oz)
Lemon Juice, fresh, 1/4 cup
Honey, 1.5 tbsp
Cinnamon, ground, 1/2 tsp

 
***Optional: dry rolled oats to sprinkle on top

Preparation

Grate carrots and apples. Chop nuts. Put all in a large bowl. Add raisins. Sprinkle with cinnamon. Drizzle with lemon juice and honey. Mix the salad well but gently. Serve cool, sprinkled with oats on top, if desired.   

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Nutritional info per 1 cup (no oats added): makes 4 servings

    * Calories: 170

    * Fat: 7g    Carbs: 27g (fiber: 4g)    Protein: 3g

Sweet Potato Pie with Maple Meringue

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Ingredients

For Pie:

• 9" Pie Crust, Reduced Fat
• Sweet potato, 3 small
• Condensed milk, Fat free, 10 oz (3/4 of 14oz-can)
• Egg, 1extra large
• Egg white, 1extra large
• Cinnamon, ground, 1 tsp
• Ginger, ground, 1/2 tsp
• Nutmeg, ground, 1/2 tsp
• Salt, 1/4 tsp
• Whiskey (Bourbon), 2 tbsp (1 fl oz)

For Topping:

• Maple Syrup, 1/3 cup
• Water, cold 1/4 cup (4 fl oz)
• Cornstarch, 2 tsp
• Egg white, extra large, fresh 2
• Lemon Juice, 1 tbsp
• Salt, a pinch
• Sugar, 2 tbsp

Preparation
1. Preheat oven to 350°F. Bake the pie crust according to the instructions, for 10 minutes. Cool it completely.
2. Pierce sweet potatoes with fork; place potatoes in microwave oven and cook for 10 minutes. Take them out, place in heated oven and bake for 10 more minutes, until potatoes are very tender when pierced with fork. Cool slightly. Cut potatoes open and scoop out pulp. Transfer pulp to processor and puree until smooth.
3. Add sweetened condensed milk, eggs, spices, salt and whiskey. Puree until smooth, for 20 seconds. Pour into crust. Bake for 45 minutes or until knife inserted 1-inch from crust comes out clean.
Cool. Garnish with meringues.

4. Make the Meringues.
Mix water and cornstarch in a glass. Pour maple syrup in a small frying pan, heat up. Add dissolved cornstarch to syrup and cook stirring constantly till the mixture is thick. Set aside.
Separate two eggs, discard the yolks. Put the egg whites, lemon juice and salt in a large bowl. Whip up with a mixer till soft picks, add sugar gradually and whip till it dissolves and egg whites become white glossy. Add maple cornstarch hot mixture to the egg whites one spoon at a time, whipping constantly.
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Nutritional info per ⅛ pie: makes 8 servings
    * Calories: 251
    * Fat: 4g    Carbs: 44g (fiber: 1.5g)    Protein: 6g

Cranberry-Apple Chutney

 
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Ingredients:
Orange juice, 1/3 cup
Lemon juice, 1 tbsp
Orange zest (or Lemon zest), grated, 1/4 tsp
Ginger Root, fresh, grated, 1/4 tsp (or 1/8 tsp ground)
Cinnamon, ground, 1/4 tsp
Brown Sugar, 1/3 cup
Cranberries, fresh (or frozen), 2 cups
Apple, fresh, 1 large, peeled, cored and cut into pieces

Cooking Instructions:
Put all the ingredients into a small pot or a sauce pan. Bring to a boil, reduce the heat, steer gently, cover the pot with lid and let simmer for 10-12 minutes.

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Nutritional info: 8-10 servings (1/3 cup)
    * Calories: 43
    * Fat: 0g Carbs: 13g (fiber: 1.5g) Protein: 0g

Chocolate Chip & Banana Muffins

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Ingredients
1/4 cups sugar
1/2 stick (4 tbsp.) unsalted butter, melted
1 medium banana (3-4oz), overripe, mashed
1 large egg
1/2 teaspoon vanilla extract
3/4 cup all-purpose flour
1 teaspoon baking soda
1/8 teaspoon salt
1/4 cup mini chocolate chips

Equipment: 
muffin tin, paper or foil liners

Preparation
1. Preheat the oven to 350° and line muffin tin with paper or foil liners.
2. In a bowl, combine the sugar, melted butter, vanilla extract, mashed banana and egg; mix thoroughly.
3. In another bowl, whisk flour with baking soda and salt.
4. Add the dry ingredients to the wet ingredients and whisk until the batter is evenly moistened. Stir in the chocolate chips.
5. Spoon the batter into the prepared muffin cups. Bake for about 25 minutes, until a toothpick inserted in the center of the muffins comes out with a few moist crumbs attached.
6. Let the muffins cool for 10 minutes before turning them out onto a rack to cool completely.
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Nutritional info: 8 servings (1 muffin)
    * Calories: 220
    * Fat: 11g Carbs: 29g (fiber: 1g) Protein: 3g

Oh-Wow! Butterscotch Cinnamon Sticky Buns with Raisins and Walnuts

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Ingredients
Dough:
* Milk, 1/2 cup, warm
* Yeast, dry, 1 package (1/4 oz)
* White Granulated Sugar, 1/4 cup
* Unsalted Butter, 3 Tbsp softened (1 stick total, divided into three parts)
* Egg, fresh, 1 large
* White flour, 2 cups, sifted (+ more for dusting)
* Salt, 1/2 tsp

Filling:
*Unsalted Butter, 2 Tbsp (melted) 
* Brown Sugar (light), 1/3 cup
* Cinnamon, ground, 2 tsp
* Raisins, 1 small box (1.5 oz)

Glaze:
* Brown Sugar (dark), 1/3 cup
* Unsalted Butter, 3 Tbsp
* Scotch (Whiskey), 3 tbsp (1.5fl oz)
* Condensed milk, 3 tbsp
* Vanilla Extract, 1/4 tsp
* Salt, 1/8 tsp
* Walnuts, 1 oz (or any kind of nuts)

Preparation
1. Make the Dough:
Heat the milk until warm.
In the bowl of a standing electric mixer fitted with the paddle, combine the warm milk and the yeast. Add the granulated sugar and 3 tbsp of softened butter and mix at medium speed until the butter is broken up, 1 minute.
Beat in the egg.
Add sifted flour and salt and mix at low speed until incorporated, about 2 minutes. Scrape down sides of the bowl. Increase the speed to medium and mix the dough for 2 minutes longer.
Scrape the dough into a lightly oiled bowl, cover with plastic wrap and let stand at room temperature for 30-40 minutes.

2. Preheat the oven to 325°F. Spray muffin pan with nonstick cooking spray.

3. Make the Filling:
Melt 2 tbsp of butter in microwave.
In a small bowl, mix the light brown sugar with the cinnamon.

4. On a lightly floured work surface, roll the dough out into 1/4" thick rectangle. Brush the 2 tbsp of melted butter over the dough and sprinkle with the cinnamon sugar.
Sprinkle with raisins.

Beginning at a long edge, roll up the dough as tightly as possible and pinch the seam. Cut the log into 6 or 8 2-inch pieces and set them in the muffin cups cut side up. Cover and let stand in a warm place (preheated stove top is ideal for that) for 30 minutes.

5. Bake the buns for 30 minutes, until they are golden brown.

6. Make the Glaze:
In a small saucepan, bring the dark brown sugar, salt, butter, Scotch and condensed milk to a boil. Simmer over moderate heat until thickened slightly, about 3 minutes.

7. Meanwhile, coarsely chop the walnuts. (If you wish you might toast them 10 minutes.) Take the buns out of the muffin pan.

8. Remove the glaze from the heat and stir in vanilla extract and chopped walnuts. Pour the glaze over the hot buns. Sprinkle with more nuts if you wish.
Let stand until the buns have soaked up some of the glaze and are cool enough to eat, about 20 minutes. Serve warm.
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Nutritional info: 6-8 servings (1 bun)
    * Calories: 390
    * Fat: 16g Carbs: 56g (fiber: 1.5g) Protein: 6g

Protein Jell-O with Strawberries

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Ingredients
       Strawberries, fresh, 8oz (1 cup pureed)
       Kraft Jell-o Brand Sugar Free Gelatin Dessert, dry, 1 box
       Water, tap, 1 cup hot + 3/4 cup cold
       Whey Protein, Vanilla, 1scoop (34g)

Preparation
1. Boil 1 cup of water.
2. Clean strawberries and puree them in food processor.
3. Put 1 bag of dry Jell-o in a bowl, pour the hot water and whisk immediately to dissolve gelatin.
4. In another cup mix together whey protein and cold water. Pour the mixture into dissolved gelatin. Mix well.
5. Add pureed strawberries, mix them in.
6. Put the prepared mixture in three 1-cup ramekins or glasses. Place in refrigerator and cool for at least 3 hours till the jelly is set.
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Nutritional info: 3 servings (1 cup)
    * Calories: 83
    * Fat: 1g Carbs: 6g (fiber: 2g) Protein: 10g

Roasted Sweet Potatoes skin-on with Maple Syrup

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Ingredients
       Sweet potato, raw, skin on, 2 medium
       Olive Oil, 2 tbsp
       Lemon juice, 1 tbsp
       Pepper, black, a dash
       Salt, a dash
       Maple Syrup, 2 tbsp (divided)
       Cinnamon, ground, 1 tsp (divided)
       Nutmeg, ground, 1/2 tsp (divided)

Preparation
1. Preheat oven to 400F.
2. Wash potato and cut into pieces (the bigger ones will take more time to cook). Put them in large bowl.
3. Drizzle with olive oil, lemon juice and 1tbsp of maple syrup. Sprinkle with salt, ground pepper and half amount of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Mix well to coat every piece with oil and spices.
4. Put potatoes on baking sheet in a single layer.
5. Bake at 400F for 30-40 minutes, stirring every 15 minutes, until tender.
6. Take potatoes out and immediately drizzle with 1tbsp maple syrup and the rest of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Stir well and serve warm as a side dish.
It is also good when served with 1/4cup of plain fat-free Greek yogurt on top.

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Nutritional info: 4 servings (1 cup)
    * Calories: 141
    * Fat: 7g Carbs: 19g (fiber: 2g) Protein: 1g