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    Ants on a Log 

    ants on a log


    Apple Race Cars

    apple race cars


    No Bake Energy Bites

    energy bites


    from http://www.gimmesomeoven.com/no-bake-energy-bites/

    These delicious little no bake energy bites are the perfect healthy snack!


    • 1 cup (dry) oatmeal (I used old-fashioned oats)
    • 2/3 cup toasted coconut flakes
    • 1/2 cup peanut butter or (SunButter if allergic to peanut butter)
    • 1/2 cup ground flax seed
    • 1/2 cup semisweet chocolate chips (or vegan chocolate chips)
    • 1/3 cup honey or agave nectar
    • 1 tablespoon chia seeds (optional)
    • 1 teaspoon vanilla extract


    1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.*
    2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
    3. Makes about 20-25 balls.

    *Prep time listed does not include time for the mixture to chill.  To speed up the chilling, I recommend spreading the mixture out on a baking sheet, then covering it with plastic wrap and refrigerating.

    Snack-Baked Chick Pea Poppers
    one can of chick peas, dry them off, put on a cookie sheet with a little olive oil, sea salt, oregano and bake 20-30 min at 350 degrees
    It’s a yummy, low fat, high protein snack

    Cucumber, Tomato, and Avocado Salad


    * 1 English cucumber

    * 4 Roma tomatoes

    * 3 ripe avocados

    * ½ red onion

    * ¼ cup cilantro

    * Juice of 1 lemon

    * Salt and black pepper to taste

    * 2 Tbsp. extra virgin olive oil


    1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.

    2. Toss with olive oil, lemon juice, salt, and pepper.

    Nut Mix
    Equal amounts of raw almonds, pecans, walnuts, and oat bran sesame sticks
    It adds protein and crunch to a healthy salad.  Try squeezing fresh lemon in place of salad dressing! 
    Grilled Hummus and Avocado Sandwich
    2 slices of Ezekiel Bread
    2 tablespoons of hummus
    1/4 avocado sliced
    Sun dried tomatoes or sliced tomatoes
    Goat cheese or any low fat cheese
    Coconut Oil
    Spread one side of each slice of bread with the thin layer of coconut oil.
    Layer hummus, avocado (you can also use prepared guacamole), tomato, and cheese on the non oiled side of the bread.
    Place non oiled side of the second slice on top.
    Grill in a non greased pan until browned on both sides. 
    Healthy Cookie Dough Dip (great with apple slices)
    Coconut Mango Smoothie



    1 cup mango fresh or frozen

    1 medium banana

    3 cups baby spinach or curly kale

    8 oz unsweetened coconut water or filtered water


    Place all ingredients in a blender and process on high speed until smooth.

    Nutrition Facts

    Per Serving: 

    Calories: 150; Fat: 1g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg

    Carbohydrates: 3g; Fiber: 6g; Protein: 3g


    Oven Roasted Vegetables



    1 Zucchini cut into bite-size pieces

    1 summer squash cut into bite-size pieces

    1 red bell pepper cut into bite-size pieces

    1 yellow bell pepper cut into bite-size pieces

    1 lbs fresh asparagus cut into bite-size pieces

    1 red onion cut into wedges

    3 Tbsp extra virgin olive oil

    1 Tsp fresh thyme

    1 Tsp salt

    ½ Tsp Freshly ground black pepper

    2 Cloves garlic minced


    Heat the oven to 450 F. Place the zucchini, squash, peppers, asparagus and onion in a large roasting pan. Toss with the olive oil, garlic, thyme, salt and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, unit the vegetables are lightly browned and tender.

    Nutrition Facts

    Per Serving: 

    Calories: 170; Fat: 11g; Saturated Fat: 2g; Cholesterol: 0mg

    Sodium: 586mg; Carbohydrates: 15g; Fiber: 5g; Protein: 5g


    Grilled Pesto Shrimp Kabob



    1 Cup fresh basil chopped

    1 Clove garlic

    ¼ cup grated fresh Parmesan cheese

    3 Tbsp olive oil

    1 ½ lbs Jumbo shrimp peeled and deveined

    14 grape tomatoes

    1 red onion cut into wedges

    ¼ Tsp kosher salt and fresh pepper to taste

    7 Bamboo Skewers


    In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine raw shrimp with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 20 minutes (or use metal ones to avoid this step). Thread shrimp, tomatoes and onion wedges onto 7 skewers. Heat an outdoor grill or indoor grill pan over medium-low heat until hot. Be sure the grates are clean and spray lightly with oil. Place the shrimp on the hot grill and cook until shrimp turns pink on the bottom, about 3-4 minutes; turn and continue cooking until shrimp is opaque and cooked through, about 3-4 minutes.

    Nutrition Facts

    Per Serving: 

    Calories: 173; Fat: 8g; Saturated Fat: 2g; Cholesterol: 150mg

    Sodium: 259mg; Carbohydrates: 0g; Fiber: 1g; Protein: 21g


    Holiday Quiche



    1 Cup onion thinly sliced

    1 cup mushroom thinly sliced

    1 Cup red bell pepper thinly sliced

    6 Cups fresh spinach or 10 oz frozen spinach well drained and chopped

    2 Large eggs

    4 egg whites

    1 Cup low fat ricotta cheese

    ¼ tsp nutmeg

    Freshly ground white pepper to taste

    2 sheets phyllo dough approximately 16 ½” x 12”

    1 Tbsp shredded Parmesan or Pecorino cheese


    Keep phyllo dough in the freezer. If frozen, thaw it in the refrigerator for 2 days before using because thawing at room temperature will cause the layers to stick together. Phyllo dough is very fragile and thin. Handle slowly and carefully. Always keep pieces you are not working with covered with a damp cloth or plastic wrap when not using, as it dries out quickly.

    Preheat oven to 350. Lightly spray a skillet with nonstick cooking spray and sauté onions, mushrooms and red bell pepper until onions are translucent, about 5-8 minutes. Add 1 teaspoon water and spinach to skillet, sauté until just wilted, about 2-3 minutes. Beat eggs and egg whites in a large bowl. Gently mix in ricotta and spices. Fold in wilted spinach, onions, bell peppers and mushrooms. Place one sheet of phyllo dough in a 10 inch deep dish pie plate that has been coated with vegetable spray, with the edges of each sheet overlapping the sides of the plate. Brush 1 tablespoon of melted margarine over dough. Place another sheet over the first sheet and brush with 1 tablespoon melted margarine. Pour in egg mixture. Carefully tuck in the overhanging edges so they form a ridge around the mixture. Sprinkle Parmesan or Pecorino cheese on top of mixture.

    Bake until browned and quiche is set in center, about 25 to 35 minutes. Let cool for 5 to 10 minutes before serving.

    Nutrition Facts

    Per Serving: 

    Calories: 259; Fat: 13g; Saturated Fat: 4g; Cholesterol: 114mg

    Sodium: 434mg; Carbohydrates: 19g; Fiber: 5g; Protein: 20g


    Pumpkin Smoothie Recipe

    * Gluten Free

    * Heart Healthy 

    Switch out that high-fat pumpkin latte for this healthy Pumpkin Smoothie. At about 50 calories per serving, this creamy smoothie is full of fabulous fall flavors and just 1 gram of fat.


    * 1 can (15 oz) pumpkin purée

    * 3 cups unsweetened almond milk

    * ½ cup vanilla yogurt

    * 1 Tbsp maple syrup

    * ¼ tsp ground cinnamon plus additional for garnish

    * Crumbled graham crackers for garnish


    * In a freezer-safe container, freeze pumpkin puree for up to 4 hours or overnight.

    * In a blender, combine the milk, yogurt, frozen pumpkin puree, maple syrup and cinnamon and blend until smooth. Serve immediately topped with additional cinnamon and graham crackers, if desired.

    Nutrition Facts

    Serving size:

    * 1/2 cup

    Per Serving:

    Calories: 54

    Fat: 1g

    Saturated Fat: 0g

    Cholesterol: 0mg

    Sodium: 73mg

    Carbohydrates: 9g

    Fiber: 1g

    Protein: 2g https://demanddeborah.org/womens-wellness/#recipe/pumpkin-smoothie

    Here's how to make your holiday stuffing healthier without sacrificing taste.

    What you pile on your plate during a holiday meal can wreak havoc on your waistline and your health. One of the biggest sources of fat and calories is hiding in your stuffing. Often made with loads of bread, fatty meat, butter and other calorie-laden ingredients, the stats can quickly add up. In fact, a cup of holiday stuffing can contain as much as 400 calories and more than 25 grams of fat – and that’s just one of the side dishes that will likely fill your plate!

    So how do you make your holiday stuffing healthier while still making it taste great?

    Here are 5 swaps that will keep your guests coming back for more:

    1. Use whole grains. Whether the base of your stuffing is bread or rice, choosing whole grains is better for your health. Opt for 100% whole wheat or whole grain bread instead of white. If you prefer rice in your stuffing, substitute brown or wild rice for white rice. Mix in some quinoa or farro for added fiber and protein.

    2. Select leaner meats. Using lean turkey sausage instead of pork sausage can substantially cut the fat without skimping on taste. Just a little bit of bacon or prosciutto can add loads of flavor – these meats contain saturated fat but a little goes a long way in the flavor department.

    3. Ditch some of the butter. Replace a portion (or all!) of the butter in your favorite stuffing recipe with heart-healthy oil, or better yet, use chicken stock to take the place of some of the fat.

    4. Add fruit, veggies and/or nuts. There are plenty of additions that can add vitamins, minerals and fiber to your stuffing. Apples, pears, cranberries, mushrooms, onions, celery, shallots, pecans, almonds and hazelnuts are just some to try. The calories add up quickly when using nuts, but they do offer health benefits.

    5. Focus on herbs and spices. The way you season your stuffing has a lot to do with how good it tastes. So bump up the flavor with fresh herbs like sage, rosemary, thyme and parsley. Mix in some pepper, poultry seasoning, cinnamon or https://demanddeborah.org/womens-wellness/#article/5-tricks-to-make-delicious-healthy-stuffing


     Pumpkin Spice Smoothie

    Quinoa Roasted Vegetables