Cranberry Pecan Scones

(makes 8 servings)

Ingredients:

• 2 cups whole wheat pastry flour
  
  


• 1 cup chopped pecans
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• ½ teaspoon salt
  
  


• 1¼ cups low-fat vanilla yogurt
  
  


• 2 Tablespoon canola oil
  
  


• 1 teaspoon freshly grated orange zest
  
  


• ⅔ cup dried sweetened cranberries
  
  


• Low-fat cooking spray
  
  

Preparation:

• Preheat oven to 400 degrees F. Lightly coat a 9-inch round baking pan with cooking spray.
  
  


• In large-size bowl, whisk flour, pecans, baking powder, baking soda and salt.
  
  


• In small-size bowl, whisk yogurt, oil and orange zest.
  
  


• Make a well in center of flour mixture. Add yogurt mixture and cranberries. Stir until blended.
  
  


• Press into prepared pan. Score dough with knife to form 8 triangles. Bake until lightly browned and a wooden toothpick inserted in the center comes out clean (about 20-25 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 308 Calories, 6 g Protein, 38 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, 1.5 g Saturated Fat, 350 mg Sodium

Peanut Butter & Banana Streusel Muffins

(makes 18 servings)

Ingredients:

• 2 cups + 3 Tbsp. whole grain pastry flour
  
  


• ½ cup + 3 Tbsp. packed brown sugar
  
  


• 1 Tbsp. butter, melted
  
  


• 1 tsp. honey
  
  


• 2 tsp. baking powder
  
  


• 1 tsp. ground cinnamon
  
  


• ½ tsp. salt
  
  


• ½ cup pureed ripe banana (about 1 banana)
  
  


• ½ cup unsweetened applesauce
  
  


• ⅓ cup peanut butter
  
  


• 1 egg
  
  


• ¾ cup 1 percent milk
  
  


• 1 tsp. vanilla extract
  
  

Preparation:

• Preheat oven to 400 degrees F. Coat 12-cup muffin pan with cooking spray or line with cupcake liners.
  
  


• Stir 3 Tbsp. of the flour, 3 Tbsp. of the sugar, butter and honey with spoon in small-size bowl until mixture forms wet crumbs then set aside.
  
  


• Whisk baking powder, cinnamon, salt and remaining flour in large-size bowl until combined. Whisk banana, applesauce, peanut butter, egg and remaining sugar in another bowl until blended. Whisk milk and vanilla into banana mixture until combined. Stir flour mixture into banana mixture just until blended. Don’t overmix.
  
  


• Spoon batter into prepared muffin cups, dividing evenly. Crumble streusel mixture on top of muffin batter, dividing evenly. Bake 16-18 minutes, or until wooden pick inserted in center of muffin comes out of clean. Remove from pan and serve warm
  
  

Make 18 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 3 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 147 mg Sodium

Blueberry Muffins

Makes 6

Prep times: 12

Total time: 50 minutes

Ingredient for the muffins

• 3/4 cup whole wheat pastry flour
  
  


• 1/4 cup plus 1 tsp sugar, divided
  
  


• 1/4 cup quick-cooking oats (not instant)
  
  


• 1 tsp baking powder
  
  


• 1/4 tsp baking soda
  
  


• 1/4 tsp salt
  
  


• 2/3 cup lowfat buttermilk, plus
  
  


• 1 tbsp lowfat buttermilk
  
  


• 1 medium egg
  
  


• 1 tbsp canola oil
  
  


• 1/2 tsp vanilla extract
  
  


• 3/4 cup fresh blueberries, washed and dried
  
  


• Lowfat cooking spray
  
  

Ingredient for the topping

• 1/8 cup blueberry all-fruit spread
  
  


• 12 fresh blueberries, washed and dried
  
  

Preparing

• Preheat oven to 375 degrees F.
  
  


• In a large-size bowl, combine flour, 1/4 cup of sugar, oats, baking powder, baking soda, and salt
  
  


• Whisk together buttermilk, egg, canola oil, and vanilla in a separate bowl
  
  


• Toss blueberries with flour mixture. Pour wet ingredients into flour mixture and stir gently.
  
  


• Spray a non-stick pan with cooking spray, line a 6-count muffin pan. Divide batter evenly; sprinkle with remaining sugar.
  
  


• Bake until tops are just set (about 12 to 15 minutes). Remove pan from oven and top each muffin with 1/2 tsp fruit spread and 1 blueberry.
  
  


• Bake until golden (about 3 to 5 minutes). Cool in pan for about 10 minutes and serve.
  
  

Nutrition score per serving (1 muffin): 173 calories, 4 g fat, < 1 g saturated fat, 31 g carbs, 4 g protein, 3 g fiber, 46 mg calcium, 1 mg iron, 215 mg sodium

Vegetable Cornbread

(makes 16 servings)

Ingredients for recipe:

• ½ package (10 oz) frozen chopped broccoli, thawed and drained
  
  


• 1 tbsp butter
  
  


• 1 (8 oz) package corn muffin mix
  
  


• ¾ cup low-fat cottage cheese
  
  


• 2 eggs, lightly beaten
  
  


• ¼ tsp ground black pepper
  
  


• 1 jar (2 oz) of diced pimiento, drained
  
  


• Low-fat cooking spray
  
  

Preparation:

• Preheat oven to 350 degreesF.
  
  


• Coat an 8 x 8 square pan with cooking spray. Add butter then place in oven until melted. Remove pan from oven and rotate until melted butter is spread on bottom. Raise heat of oven to 425ºF.
  
  


• Remove excess moisture from broccoli by pressing a paper towel on the pieces.
  
  


• In a medium bowl, combine muffin mix, broccoli, low-fat cottage cheese, pimientos, eggs, black pepper and mix thoroughly.
  
  


• Pour bread mixture into pan then bake for 25 minutes or until toothpick inserted in center of bread comes out clean.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving (1 square (44 g)): 88 Calories, 4 g Protein, 11 g carbohydrates, 1 g Dietary Fiber, 3 g fat, 1 g saturated fat, 30 mg cholesterol, 218 mg sodium

Rosemary and Sweet Onion Focaccia

(makes 6 servings)

Ingredients for recipe:

• 3½ cups all-purpose flour
  
  


• 1 tsp white sugar
  
  


• 1 tsp salt
  
  


• 1 tbsp active dry yeast
  
  


• 1 cup water
  
  


• 2 tbsp vegetable oil
  
  


• 1 egg
  
  


• Non-fat cooking spray
  
  


• 1 tsp dried rosemary, crushed
  
  


• 1 sweet onion, thinly sliced and separated into rings
  
  


• ¼ cup Parmesan cheese, grated
  
  

Preparation:

• In a large bowl, combine 1 cup of the flour, salt ,sugar, yeast and mix well.
  
  


• Heat water and vegetable oil until warm, and add to flour mixture and then add the egg. Blend with an electric mixer at low speed until moistened. Beat for 2 additional minutes.
  
  


• Gradually add 1-¾ cups flour while beating, until dough pulls away from side of bowl. Knead in ¾ cup flour on floured surface.
  
  


• Cover dough with a bowl, and let stand for 5 minutes.
  
  


• Spray a baking sheet with non-fat cooking spray. Press the dough out evenly onto the pan. Cover with a damp cloth and let rise for 20-30 minutes.
  
  


• Preheat oven to 400ºF.
  
  


• Uncover dough, and press indentations with your fingers at 1” intervals. Spray dough lightly with non-fat cooking spray and sprinkle with crushed rosemary and Parmesan cheese. Arrange onion rings evenly over the dough. Sprinkle lightly with salt.
  
  


• Bake at 400 degrees F for 15 minutes, until golden brown.
  
  


• Cut into wedges and serve warm.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving (1/6 of recipe (111 g)): 350 Calories, 11 g Protein, 59 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 1 g saturated fat, 38 mg cholesterol, 463 mg sodium

Rosemary and Parmesan Lavasch

(makes 16 servings)

Ingredients for recipe:

• 1 package active dry yeast
  
  


• 2 cups warm water
  
  


• 1 tsp sugar
  
  


• 3¼ cup unbleached flour
  
  


• 2½ tbsp vegetable oil
  
  


• 3 tbsp fresh rosemary
  
  


• 1 tsp salt
  
  


• 3 tbsp fresh grated Parmesan cheese*
  
  

Preparation:

• In a small bowl, add water and sugar until dissolved then sprinkle yeast on top. Let stand for 10 minutes to activate yeast then add vegetable oil.
  
  


• In a food processor, add flour and salt and mix well. Slowly add yeast mixture and continue mixing until dough forms a ball while scraping sides with a spatula.
  
  


• If you don't have a food processor, use a wooden spoon to mix by hand and add yeast mixture a little at a time to evenly combine. Add more flour as needed if dough is too sticky or water if too dry.
  
  


• Turn dough out on a floured work surface and knead dough by hand until it is smooth. Wrap tightly in plastic wrap and allow to rest in the refrigerator until it rises to nearly double its size (about 1 hour.)
  
  


• Preheat oven to 400 degrees F.
  
  


• In a small bowl, combine rosemary and Parmesan cheese.
  
  


• Turn dough out on a floured work surface and roll out until it is the shape of a rectangle. Cut dough into roughly 16 equal portions. When working with one portion of dough, place the others in a bowl covered with plastic wrap to prevent from drying out.
  
  


• Take a portion of dough and roll until paper thin (should resemble a very flat rectangle or strip). Using a spatula, lift the dough strip and place it on an ungreased baking sheet. Repeat with remaining dough pieces.
  
  


• Evenly sprinkle with rosemary and Parmesan cheese over the tops of the dough strips and lightly press into the dough.
  
  


• Bake for 10-15 minutes or until golden brown, then cool on wire racks.
  
  

*Other suggested topping combinations of your choice:

• fresh chopped rosemary
  
  


• pine nuts
  
  


• crushed garlic
  
  


• cumin
  
  


• red pepper flakes
  
  


• curry powder
  
  


• sunflower seeds
  
  


• etc
  
  

Make 9 Servings:

Weight Loss Recipes Amount Per Serving (1 cracker (30 g)): 118 Calories, 3 g Protein, 20 g carbohydrates, 1 g Dietary Fiber, 3 g fat, 0 g saturated fat, 1 mg cholesterol, 164 mg sodium

Pumpkin Muffins

(makes 9 muffins)

Ingredients for recipe:

• 2 medium eggs, beaten
  
  


• 1 cup sugar
  
  


• 1 cup pumpkin, canned
  
  


• 1 tsp baking soda
  
  


• 1⅔ cup all-purpose flour
  
  


• ¾ cup vegetable oil
  
  


• ¼ cup water
  
  


• ¾ tsp salt
  
  


• ½ tsp ground cloves
  
  


• ½ tsp nutmeg
  
  


• ½ tsp baking powder
  
  


• ½ tsp cinnamon
  
  


• ½ cup nuts, chopped (optional)
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium mixing bowl, combine eggs, sugar, pumpkin, vegetable oil, and water
  
  


• Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.
  
  


• Add dry ingredients to wet, and stir to blend.
  
  


• Pour the batter ¾ into the prepared muffin pan
  
  


• Bake for 20 minutes or until a wooden pick inserted in center of 1 of the muffins comes out clean. Remove from pan right away.
  
  


• Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them.
  
  

Make 9 Servings:

Weight Loss Recipes Amount Per Serving (1 muffin (98 g)): 307 Calories, 21 g Protein, 42 g carbohydrates, 2 g Dietary Fiber, 14 g fat, 2 g saturated fat, 42 mg cholesterol, 421 mg sodium

Pumpkin Bread with Crystallized Ginger

(makes 2 loaves, about 24 slices each)

Ingredients for recipe:

• 1 can (15 oz) pumpkin
  
  


• 1⅔ cups sugar
  
  


• ⅔ cup unsweetened applesauce
  
  


• 2 tsp vanilla
  
  


• 2 eggs + 4 egg whites
  
  


• ½ cup 1% low-fat milk
  
  


• 3 cups all-purpose flour
  
  


• ½ tsp baking powder
  
  


• ½ tsp ground cloves
  
  


• 2 tsp baking soda
  
  


• 3 tbsp crystallized ginger, chopped
  
  


• 1 tsp ground cinnamon
  
  

Vanilla glaze:

• ⅔ cup powdered sugar
  
  


• 3 tsp warm water
  
  


• ¼ tsp vanilla
  
  

Preparation (Vanilla glaze):

• Thoroughly mix glaze ingredients in a bowl.
  
  


• Drizzle on bread.
  
  


• Sprinkle with chopped crystallized ginger.
  
  

Preparation:

• Move oven rack to bottom position. Heat oven to 350 degrees F.
  
  


• Grease 2 loaf pans, 8½ x 4½ x 2½ or 9 x 5 x 3".
  
  


• Mix pumpkin, sugar, applesauce, milk, vanilla and eggs in a large-size bowl.
  
  


• Stir in remaining ingredients except vanilla glaze and ginger.
  
  


• Pour batter evenly into each of the pans. Bake for about 1 hour or until toothpick inserted in middle of bread comes out clean.
  
  


• Cool for 10 minutes then loosen bread and cool completely on a wire rack (about 1 hour).
  
  

Make 24 Servings:

Weight Loss Recipes Amount Per Serving (1 slice (89 g)): 166 Calories, 5 g Protein, 31 g carbohydrates, 1 g Dietary Fiber, 2 g fat, 1 g saturated fat, 86 mg cholesterol, 191 mg sodium

Pistachio and Fig Bread

(makes 12 servings)

Ingredients for recipe:

• 2 cups all-purpose flour
  
  


• ½ cup sugar
  
  


• 1½ tsp baking powder
  
  


• ½ tsp baking soda
  
  


• ½ tsp salt
  
  


• 1½ tsp ground cinnamon
  
  


• ½ cup unsalted roasted pistachios (or walnuts), shelled and chopped
  
  


• 8 dried figs, chopped
  
  


• ½ tsp ground nutmeg
  
  


• 2 tsp grated fresh ginger (or 1 teaspoon ground ginger)
  
  


• 2 tbsps canola oil
  
  


• 2 eggs
  
  


• 1 cup low-fat buttermilk
  
  


• ⅓ cup molasses
  
  


• Non-fat cooking spray
  
  

Preparation:

• Preheat oven to 350 degree F.
  
  


• In a large mixing bowl, combine flour, salt, baking soda, cinnamon, baking powder, sugar, nutmeg and mix well.
  
  


• Make a well in the center of the mixture and add the pistachios and figs. Mix well.
  
  


• In a medium bowl, combine ginger, buttermilk, molasses, canola oil and eggs, mix well then pour into flour mixture. Stir until batter is moist.
  
  


• Coat an 8" x 4" loaf pan with non-fat cooking spray. Pour in batter then bake at 350º degree for about 1 hour or until toothpick or knife inserted in center comes out clean.
  
  


• Let cool for about 15-20 minutes on a wire rack. Loosen bread from pan and cool completely on wire rack before slicing.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving (1/12 of recipe (89 g)): 238 Calories, 6 g Protein, 41 g carbohydrates, 3 g Dietary Fiber, 6 g fat, 1 g saturated fat, 36 mg cholesterol, 191 mg sodium

Lemon-Almond Loaf

(makes 16 servings)

Ingredients for recipe:

• Low-fat cooking spray
  
  


• 1¾ cups all purpose flour
  
  


• 2 tsp baking powder
  
  


• ¼ tsp salt
  
  


• 1 cup 1% low-fat milk
  
  


• ¼ cup vegetable oil
  
  


• 1 medium-sized egg, beaten
  
  


• 2 tsp grated lemon peel
  
  


• ½ cup sugar
  
  


• ⅓ cup almonds, chopped
  
  


• 1 tbsp fresh squeezed lemon juice
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium bowl, combine the flour, baking powder sugar, salt and sugar. Using a spoon, make a small well in the center of the flour mixture then set aside.
  
  


• In a small bowl, whisk together the egg, lemon juice, lemon peel, oil and milk. Pour egg mixture in the well of the flour mixture then stir until ingredients are thoroughly moistened.
  
  


• Add almonds and mix thoroughly until combined.
  
  


• Spray an 8 x 4 x 2-inch loaf pan with low-fat cooking spray then pour in batter.
  
  


• Bake for 45-50 minutes or until loaf is golden and a skewer inserted into the center comes out clean. Let cool in pan on for about 10 minutes, then remove to wire rack to cool completely.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving (1/16 of recipe (45 g)): 129 Calories, 3 g Protein, 18 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 112 mg sodium

Cinnamon Raisin Scones

(makes 8 scones).

Ingredients for recipes:

• 1¾ cups plus 3 tbsp flour
  
  


• 3 tbsp sugar
  
  


• 1 tbsp baking powder
  
  


• 1 tsp ground cinnamon
  
  


• 2 tbsp butter
  
  


• 2 tbsp applesauce
  
  


• ½ tsp salt
  
  


• ½ cup 1% low fat milk
  
  


• ⅓ cup raisins
  
  


• 1 egg
  
  

Preparation:

• Preheat oven to 425° degree.
  
  


• In a medium mixing bowl, add 1¾ cup flour, 3 tbsp sugar, baking powder, cinnamon and salt. Mix together.
  
  


• Melt butter and place in a medium bowl with the applesauce. Add milk, egg and raisins. Stir until ingredients are blended.
  
  


• Add wet ingredients to flour mixture. Stir until moist. (Dough will be sticky.)
  
  


• Sprinkle the 3 tbsp flour on a flour surface. Flour your hands well and move dough from bowl to surface. Knead lightly 4 or 5 times with floured hands
  
  


• Place the kneaded dough on an ungreased cookie sheet or pizza pan. Pat the dough into an 8-inch circle. Cut dough into 8 wedges.
  
  


• Bake at 425º degree for 18 to 20 minutes or until golden brown. Serve warm.
  
  

Tip:

• Instead of raisins, try other dried, chopped fruit such as apricot, mango, apples, etc.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving (1 scone (72 g)): 197 Calories, 6 g Protein, 35 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 2 g saturated fat, 32 mg cholesterol, 196 mg sodium

Banana Raisin Muffins

(makes 6 muffins)

Ingredients for recipes:

• ½ cup sugar
  
  


• 1 tsp baking soda
  
  


• ¼ cup vegetable oil
  
  


• ¼ tsp salt
  
  


• ¼ cup low-fat milk
  
  


• ¾ cup flour
  
  


• ¾ cup whole wheat flour
  
  


• 2 medium bananas, mashed (around 1 cup)
  
  


• 1 tsp vanilla
  
  


• ⅓ cup raisins (optional)
  
  

Preparation:

• Preheat oven to 375ºF
  
  


• In a large bowl add sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients.
  
  


• Add vegetable oil, low-fat milk, mashed bananas and vanilla; mix just until flour is moistened. Fold in raisins.
  
  


• Use a non-stick muffin pan, muffins paper, or coat the pan with oil or cooking spray. Fill muffin cups approximately ⅔ full with batter.
  
  


• Bake for 15-20 minutes or until golden brown. Remove from pan right away and let cool
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving (1 muffin (115 g)): 315 Calories, 5 g Protein, 55 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 321 mg sodium

Flaxmeal Bread

Ingredients:

• 75 g flaxmeal


• 2 large egg whites


• 1 tbs olive oil


• 1/2 tsp baking powder


• 1/2 tsp salt or 2 tsp cocoa and a packet of splenda

Preparation:

• Mix all ingredients together


• Pour into a greased bread tin or (better) a silicon mould, bake in oven for 16-18 minutes at 350 F until a toothpick comes out clean.


• Yummy!!

Weight Loss Recipes Amount Per Serving: 178 Calories, 6.5 g protein, 15 g fat, 7.5 g carbohydrate

Cheeseburger Pie

Ingredients:

• 500 g minced beef


• 150 g chopped mushrooms


• 150 g strong cheddar grated


• 100 mls double cream


• 50 g finely chopped onion


• 2 heaped tablespoons of mayo


• 3 egg whites


• ½ tsp salt & pepper

Preparation:

• Fry mince, onion and mushrooms together until cooked season to taste, remove from pan drain, add Lee & Perrins sauce.


• Place in a greased foil covered deep pie dish, flatten with spoon.


• Mix egg whites, mayo, cream and cheese.


• Pour over the top of mince, place olives around the dish and preheat in oven Gas mark 5 for 20 to 25 minutes until golden brown.


• Leave to cool before taking out of pie dish, remove foil.


• Cut in to portions and wrap in cling film.


• Serve with salad or cauli mash.

Weight Loss Recipes Amount Per Serving: 9 g carbohydrate

Flax Foccacia

Ingredients:

• 2 cups flax seed meal


• 1-2 packet splenda


• 1 Tablespoon baking powder


• 2 egg whites


• 3 eggs


• 1 teaspoon salt


• 1/2 cup water


• 1/3 cup oil

Preparation:

• Preheat oven to 350 F.


• Prepare pan with oiled parchment paper.


• Mix flax seed meal, splenda, baking powder, salt, egg and egg white (A whisk works well)


• Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.


• Let batter set for 2 to 3 minutes to thicken up some


• Pour batter onto pan.


• Bake for about 20-25 minutes, until it is visibly browning even more than flax already is.


• Cool and cut into small pieces.


• YUMMY!!

Weight Loss Recipes Amount Per Serving(2 pieces): < 2 g carbohydrate 10 g Dietary Fiber

Muffin

Ingredients:

• 1/2 teaspoon baking powder


• 1/4 cup flax meal


• 1 large egg white


• 1 packet splenda


• 1 teaspoon butter


• 1 teaspoon cinnamon

Preparation:

• Place the baking powder, flax meal, cinnamon and splenda in a coffee cup.


• Stir.


• Add the butter, the egg white and Mix.


• Preheat oven about 1 minute (or more).


• Top with butter slice. Serve immediately.

Weight Loss Recipes Amount Per Serving: 12 g carbohydrates 8.8 Dietary Fiber