Tomato Basil Bruschetta Baskets
For the third and final dish of my low-sodium series for the San Diego 6 Morning Show, I chose to make my famous tomato basil bruschetta recipe. I skipped the cheese and replaced the baguette it’s traditionally served on for fillo baskets!
One small slice of a baguette can cost you almost 400 mg of sodium, where as one fillo basket has only 10 mg, talk about a super swap!
Ingredients
- 4 roma tomatoes (chopped)
- 1/2 red onion (chopped)
- 3 cloves garlic (minced)
- 1 tbsp fresh basil (chopped)
- 2 tbsp Enzo Basil Olive Oil
- 1 tbsp balsamic vinegar
- 1/4 tsp black pepper
- 15 fillo baskets
Combine the first 7 ingredients in a small bowl.
Spoon the bruschetta into the fillo baskets and serve.
Yes, it’s really that easy!
I love using fillo baskets for everything from these delicious Black Bean and Chorizo Appetizers to scrumptious Mini Dessert Cannoli’s!
They are healthy, vegan and perfect for parties!
♣ Vegetarian Option: This recipe is vegetarian (and vegan!)
♦ Gluten Free Option: Replace the fillo baskets with strips of red bell pepper to make this recipe gluten-free.
♥ All pottery seen on the littleleopardbook can be purchased by visiting www.longaberger.com/muffetbond or e-mailing keepsakebl@sbcglobal.net.
Ingredients
- 4 roma tomatoes (chopped)
- 1/2 red onion (chopped)
- 3 cloves garlic (minced)
- 1 tbsp fresh basil (chopped)
- 2 tbsp Enzo Basil Olive Oil
- 1 tbsp balsamic vinegar
- 1/4 tsp black pepper
- 15 fillo baskets
Instructions
- Combine the first 7 ingredients in a small bowl.
- Spoon the bruschetta into the fillo baskets and serve.
Gluten Free Carrot Date Muffins
A muffin with no sugar, no butter and no gluten, sounds too healthy to be good, right?
Wrong! I substituted natures own sweeteners, dates and honey for sugar, then switched out the butter for super flavorful Enzo Meyer Lemon Olive Oil. For the gluten free flour I used Premium Gold’s blend of heart healthy whole grain and flax seed flours.
The funny thing is, this whole “healthy muffin” originated from me being a total hippie and wanting to use the carrot pulp from my Carrot Orange Strawberry juice I made the morning before!
Yes, I’ve been juicing every morning instead of drinking coffee! No coffee? What? I know, I didn’t think it was possible to live without coffee in the morning (especially the first 2 days after going cold turkey on caffeine!) But, fast forward 10 days and I’m going strong!
I’ve given myself a 30 day challenge to replace coffee with juicing. Look for a post in a couple of weeks with the results of my challenge, and in the meantime follow me on Instagram: Whitney Bond or Twitter: @Whitney_Bond to see what I’m juicing up this week!
Now back to those muffins!
Ingredients
- 1 cup carrots (shredded or carrot pulp left after juicing)
- 1 cup dates (pitted and chopped)
- 1/4 cup Enzo Meyer Lemon Olive Oil
- 1/4 cup honey
- 2 eggs
- 1 1/2 cups Premium Gold Gluten Free Flour
- 2 tsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
Begin by combining the carrots and dates in a small bowl. Next add the olive oil and honey.
Next add the eggs and mix everything together well.
In a large bowl combine the flour, baking powder, cinnamon and nutmeg, then add the carrot date mixture to the dry ingredients.
Mix together well.
Spoon the muffin batter into 9 baking cups lined inside a muffin pan.
Bake at 375° for 15-20 minutes.
They’re like little bursts of sunshine deliciousness!
There’s so much flavor in every bite, from the tangy Meyer lemon, to the sweet dates, to the spicy cinnamon and a little carrot crunch!
♣ Vegetarian Option: This recipe is vegetarian.
♦ Gluten Free Option: This recipe is gluten-free.
♥ All pottery seen on the littleleopardbook can be purchased by visiting www.longaberger.com/muffetbond or e-mailing keepsakebl@sbcglobal.net.
Ingredients
- 1 cup carrots (shredded or carrot pulp left after juicing)
- 1 cup dates (pitted and chopped)
- 1/4 cup Enzo Meyer Lemon Olive Oil
- 1/4 cup honey
- 2 eggs
- 1 1/2 cups Premium Gold Gluten Free Flour
- 2 tsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
Instructions
- Begin by combining the carrots and dates in a small bowl.
- Next add the olive oil and honey.
- Next add the eggs and mix everything together well.
- In a large bowl combine the flour, baking powder, cinnamon and nutmeg, then add the carrot date mixture to the dry ingredients.
- Mix together well.
- Spoon the muffin batter into 9 baking cups lined inside a muffin pan.
- Bake at 375° for 15-20 minutes.
Candy Corn Fruit Skewers
In this simple, yet super fun recipe fresh pineapple, mandarin oranges and mini marshmallows are skewered to resemble the fun fall treat, Candy Corn!
Serve them with a delicious fruit dip at a Halloween party or fall get-together!
Ingredients
- 1 cup mini marshmallows
- 1/2 pineapple (cubed)
- 1 can (11 oz) mandarin oranges
- 1 cup vanilla yogurt
- 1 tbsp honey
Skewer the pineapple, oranges and marshmallows. Mix the yogurt and honey together in a small bowl for dipping.
A healthy alternative to all the candy and cookies that the fall holidays bring!
♣ Vegetarian Option: This recipe is vegetarian.
♦ Gluten Free Option: This recipe is gluten-free.
♥ All pottery seen on the littleleopardbook can be purchased by visiting www.longaberger.com/muffetbond or e-mailing keepsakebl@sbcglobal.net.
3 Healthy Swaps for Your Favorite Dishes
Everyone loves pizza, mac and cheese and fried chicken, what no one loves is an ever-expanding waistline and clothes that start to get a little snug! Never fear, I’m here to help keep the foods you love without that whole waistline situation!
I’ve highlighted three of my recipes which are healthy swaps for your favorite foods that will save you fat, calories, sodium and carbohydrates, delivering the foods you love without the waistline you hate!
Pizza
Substituting phyllo dough for the crust and replacing the cheese and pepperoni with delicious fresh roasted vegetables will save you over 1000 calories!
Copyright pizzalover.tumblr.com
Nutritional information for one Medium Deep Dish Pepperoni Pizza from Pizza Hut:
- Calories: 2000
- Fat: 96 grams
- Sodium: 4,720 mg*
- Carbohydrates: 208 grams
Nutritional information for one Phyllo Dough Pizza with Roasted Vegetables:
- Calories: 829
- Fat: 44 grams (**42 of which come from olive oil)
- Sodium: 368 mg
- Carbohydrates: 97 grams
*The recommended daily intake of sodium for an adult on a 2,000 calorie diet is 2400 mg. Eat half a pizza, you’re at your limit!
**Over 70% of the fat in olive oil is monounsaturated, which is known as “good fat” and actually helps lower cholesterol and reduce the risk of heart disease.
Mac and Cheese
Substituting spaghetti squash for macaroni noodles and a white cheese sauce for calorie heavy yellow cheeses, flour and butter that make up most macaroni and cheese sauces, will save you a whopping 39 grams of fat, as well as over 1000 calories!
Copyright eatthis.menshealth.com
Nutritional information for one Macaroni and Cheese Side Dish at The Cheesecake Factory:
- Calories: 1309
- Fat: 51 grams
- Sodium: 768 mg
- Carbohydrates: 92 grams
Nutritional information for one serving (1 cup) Spaghetti Squash with White Cheese Sauce:
- Calories: 275
- Fat: 12 grams
- Sodium: 335 mg
- Carbohydrates: 10 grams
Fried Chicken
Simply baking breaded chicken instead of frying it will give you the same flavor and texture with 75% less fat and one-third of the sodium!
Copyright kfc.com
Nutritional information for one serving (6 oz) KFC Popcorn Chicken:
- Calories: 560
- Fat: 37 grams
- Saturated Fat: 8 grams
- Sodium: 1480 mg
Nutritional information for one serving (6 oz) Baked Poppy Seed Popcorn Chicken:
- Calories: 469
- Fat: 9 grams
- Saturated Fat: 5 grams
- Sodium: 450 mg
Federal law passed in 2011 requires any restaurant chain with 20 or more locations to provide nutritional information on each item served, so before you cruise through that drive through or call in that pizza, do your research and make a healthier choice today!
Homemade Baked Sweet Potato Tots
What do you serve with a super healthy Sweet Potato Quinoa Burger that will compliment the burger without ruining its health benefits? Homemade, gluten-free, baked sweet potato tots, of course!
A large serving of tater tots at a fast food chain packs:
- 580 calories
- 31 grams fat
- 1450 mg sodium
- No fiber
- No vitamins
An equivalent serving of these delicious Sweet Potato Tots has:
- 212 calories
- ZERO grams fat
- 434 mg sodium
- 6 grams fiber
- 689% vitamin a
- 47% vitamin c
Simply said, this is one starchy side dish you can feel good about eating!
Prep Time: 30 minutes
Cook Time: 30 minutes
Ingredients (makes 2 dozen tots)
- 1 lb sweet potatoes
- 1/4 cup brown rice flour
- 1 tsp kosher salt
Begin by boiling a large pot of water. Add the whole potatoes to the water with skins on. Boil for 20 minutes. Remove from the water and allow to cool.
Once cool enough to handle, shred the potatoes using a box grater.
*As you begin shredding the potatoes the skins will peel off. Snack on them while you prepare the tots or simply discard them.
Add the grated sweet potatoes to a large bowl with the flour and salt. Combine well.
Now we get to my favorite part, putting the tots together. Actually my favorite part is eating them, but this part ranks up there simply because I lovingly named this process the “roll and squish”.
Roll…
… and squish!
And this is how you get perfectly shaped tater tots!
Place them on a baking sheet and into a 375° oven.
Bake for 30 minutes or until crisp on the outside.
Now it’s time to dig in!
♣ Vegetarian Option: This recipe is vegetarian AND vegan.
♦ Gluten Free Option: This recipe is gluten-free.
♥ All pottery seen on the littleleopardbook can be purchased by visiting www.longaberger.com/muffetbond or e-mailing keepsakebl@sbcglobal.net.
Ingredients
- 1 lb sweet potatoes
- 1/4 cup brown rice flour
- 1 tsp kosher salt
Instructions
- Boil a large pot of water.
- Add the potatoes to the water and boil for 20 minutes.
- Remove from the water and allow to cool.
- Once cool enough to handle, peel the potatoes.
- Shred the peeled potatoes with a box grater.
- Add the grated sweet potatoes to a large bowl with the flour and salt. Combine well.
- Roll and squish the potatoes into tot shapes.
- Place them on a baking sheet and into a 375° oven for 30 minutes.
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