Recipes Under 400

Hash Brown Egg White Nests 

•  olive oil spray
• 1/2 cup minced onion
• 1 cup shredded potatoes, Simply Potatoes
• dash of garlic powder
• salt and pepper to taste
• 1 cup egg whites or egg beaters, beaten
• 2 tbsp diced onions
• 1/4 cup diced bell peppers
• 0.8 oz reduced fat swiss, chopped
• 1 oz turkey ham, diced
• dash of garlic powder
• salt and pepper to taste

1. Preheat oven to 375°. Lightly spray a muffin tin with oil spray. 
2. Combine potatoes, 1/2 cup onion, garlic powder, salt and pepper. 
4. Fill each muffin tin with 1/4 cup of potatoes and press along the side of the tin so that it forms a nest. 
5. Bake 35 minutes or until golden brown and edges are crispy.
6. While nests are baking, combine the egg whites with remaining ingredients in a medium bowl.  
7. Remove nests from the oven when golden brown.
8. Fill each cup with about 3 tbsp of egg mixture. Return to the oven and bake an additional 17-20 minutes or until eggs are fully cooked.

Makes three servings of two “muffins” each.  134 Calories per serving.

 Fat: 1.8g / Carb: 15.3g (Fiber: 1.8g/ sugar .6g)/ Protein: 13.2 g 

If you have any trouble following the directions, I encourage you to check out the original page, which has more pictures.

Another pumpkin coffee

• 1 cup unsweetened almond mil
• 2 tablespoons pumpkin puree
• 2 teaspoons cocoa powder
• 3 dashes pumpkin pie spice (a few shakes)
• Sweetener to taste

STOVETOP: Whisk all the ingredients together and heat gently.

MICROWAVE: Put the pumpkin, cocoa powder, and spice in the bottom of the standard size mug first, mix together well. Pour on the milk until almost full then mix together, nuke it until hot. (Double recipe if using an extra tall or wide mug.).

50 Calories for entire recipe

Instant Gingerbread Coffee

• 1 -2 teaspoon instant coffee granules
• 1/4 teaspoon pumpkin pie spice (see here for mixture)
• 1 teaspoon molasses (be very careful with this, add it last, and start with even less; molasses sticks out and tastes horrible to me, so test it out)
• 1 cup water

1. Mix coffee granules and pumpkin pie spice in a mug.
2. Bring water to a boil, poor into mug, add molasses.
3. Stir and enjoy!

Makes one serving for 25 Calories 

Fat 0g / Carbs 6g (fiber 0, Sugars 3.7g)/ Protein .2 g

Dark Chocolate Banana Almond Smoothie

• 1 medium ripe banana (a little brown)
• 3/4 cup Unsweetened almond milk
• 1 tbsp (5g) dark cocoa powder
• 1/2 oz (14g) of cocoa roasted almonds (most of the fat is from these, so good fat!)
• About 10 ice cubes

Put all the ingredients in the blender except the ice cubes. Blend until smooth. Add the ice cubes (start with six and add as needed), blend again.

Another option is to replace the almonds with protein powder, though you won’t get that almond flavor.

Makes one serving for 250 Calories.

Fat 20g/ Carbs 29g (Fiber 7g, Sugar 20g), Protein 6g

veganbreakfast:

bircher muesli by blackmountain on Flickr.

(via fitfitfitfitfit)

Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Three servings, 178 calories each

 7.6g total fat, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein

I actually made this recipe when a pancake craving came on strong. This is my own personal recipe (made by fiddling around in the kitchen with basic ingredients I knew were in pancakes). These are not fluffy pancakes — they are dense and moist.

Pumpkin Pancakes

• 1/3 cup flour (whole wheat is best, but all-purpose is fine)
• 1/4 tsp salt
• 3 tbs unsweetened almond milk
• 3 - 4 tbs pumpkin puree (NOT pumpkin pie mix)
• 1 tbs granulated sweetener (such as Truvia or Splenda)
• 1 tsp baking powder
• 1 egg white
• 1/4 vanilla extract or maple flavoring (if not using syrup)
• 1/2 tsp cinnamon
• (if you prefer pumpkin pie flavor, use pumpkin pie spice mix — I added a tiny pinch of nutmeg to mine, but be careful with this, as it can be very peppery)
• sugar-free pancake syrup and pecans (optional, not in count)

1. Whisk together flour, pumpkin puree, vanilla, cinnamon, salt, milk, and baking powder.
2. Whisk egg white until bubbly (as you would for making scrambled eggs), then fold into the pumpkin mixture.
3. Heat a frying pan to medium heat, then spritz with nonstick spray (one quick blast is fine). Ladle out pancakes by the tablespoon, spreading slightly with measuring spoon.
4. When edges bubble slightly (about three minutes), flip pancake to cook other side (about an additional minute and a half). 
5. Plate, then add toppings. Pecans really make it for me.

Makes ten silver-dollar pancakes

Two servings, five pancakes each (or you could just eat all of it!), 99 Calories each.

Fat .6g/ carbs 18.8g (fiber 1.9g, sugar 1.1g)/ protein 4.7g

Pumpkin Spice Latte recipe

ingredients:

• 2 cups unsweetened almond milk
• 2/3 cup water
• 1/3 cup pumpkin puree
• 3 1/2 tablespoons sweetener (you can use real sugar, but add 82 Calories per serving)
• 4 teaspoons espresso powder
• 2 teaspoons pumpkin pie spice
• 1 teaspoon vanilla extract

In a small saucepan, whisk together all ingredients and simmer over medium heat, stirring occasionally for 10 minutes. Serve and enjoy!

Top with two tablespoons whipped cream for an additional 15-20 Calories.

Makes two servings, 53 Calories each (or one large serving for 106)

Fat 3.2g / Carb 5g (fiber 2.7g, sugar 1.3g) / Protein 1.7g

Reposting now, with credit!

(Source: chocolatecoveredkatie.com, via mehbil)

Cinnamon Latte

• 7 tablespoons strong coffee (a little less than half a cup; or 1/2-1 teaspoon instant coffee with 1/4 cup hot water — you can add more to taste later)
• 1/4 teaspoon ground cinnamon
• 1/2 tablespoon sweetener (this would be a perfect time to use any flavored syrups you have as well)
• 1 1/3 to 1/2 cups unsweetened almond milk

1. In a large pan, mix the cinnamon and sweetener with a bit of milk.
2. Add the rest of the milk and bring to a boil.
3. Just as the mixture comes to a boil, take it off the heat.
4. Pour into mug
5. Pour in the milk and serve immediately.

Or if you’re lazy like me

1. Heat up 1/4 cup water (or use hot water from tap) and mix in instant coffee. Stir cinnamon in as well.
2. Heat up 1 and 1/4 cup almond milk in microwave (in a measuring cup for me) for one minute. Pour all but 1/2 cup into coffee.
3. Add sweetener (syrup for me) into coffee. Taste, and add more as needed.
4. Use milk frothing tool to whip up remaining almond milk (it does work!) before topping coffee with froth. For those without this tool, I’ve heard that you can use a glass jar with a lid to “shake up” milk foam. 

Another variation is to leave out the ground cinnamon, but instead put a large cinnamon stick, some cloves and green cardamom pods in the milk. Leave as it comes to a boil, set aside and let it infuse for a couple minutes. Then strain out the seasonings and pour into the coffee.

Equal to about 50 Calories (check your almond milk’s label).

And mine isn’t as pretty, but here

veganskinnybitch:

Vegan Fresh Fruit Tart

Only 85.5 calories and 5 g of fat a serving!

No sugar added!

This recipe is so easy you guys - and you CAN’T beat a fruit tart for less than 100 calories a serving. This isa monster of my own design as far as I know - last night I was looking up tart crust ideas, and I got this crust from Kathy at Healthy. Happy. Life. - but that’s it! (and it’s fabulous). I used pecans instead of almonds because I discovered, to my dismay, that I was out of almonds. I also used Nabisco brand original graham crackers instead of the cinnamon kind - cinnamon went into the banana ‘pudding’ instead.

Anywhere, here’s the recipe! Go nuts.

Ingredients:

• 5 sheets of graham crackers
• about 10 pecan halves
• 2 tbsp vegan butter (I used Smart Balance Light w/ Flax)
• 2 RIPE medium-sized bananas
• a drop of vanilla extract
• a drop of lemon juice
• ground cinnamon
• 1 1/2 peaches
• your favorite summer berries

For the crust, as instructed by Healthy. Happy. Life., put the graham crackers and pecans (or almonds, following her recipe) and crush them up. I deviated from her recipe here slightly - I melted the butter and added it to a bowl with the crust mix and mixed it up. Then, settle the crumb mixture into a greased 9” pie pan once fully saturated with the butter and get it even. If you want this to be a raw concoction, leave it as it is - if you want a firmer crust, bake in the oven at 350 for about 5-10 minutes. It’s absolutely fine to leave it raw like this, but it will be crumbly!

Thank you Kathy!

For the banana “pudding”, slice up two bananas and put them into your foodprocessor. Add the vanilla, lemon juice and cinnamon and pulse it up. If it seems too thin, go ahead and add some whole wheat flour - I did. Just a little though! It will thicken up when it chills in the fridge as well. Pour over your crust and spread evenly.

Now comes the fun part! Slice up the peaches thinly and arrange to your desire - same with the berries. I was going to put pineapples on this, but I forgot!

If you REALLY feel the need, you can whip up a quick sugar glaze for this like you see in all the bakeries. I did not feel the need.

1/12 of this tart = 85.5 cal, 5.8 g fat

*I did not count the calories in the fresh berries for several reasons. 1, it will differ depending on which fruit and how much fruit you use. 2, fruit is good for you. Just eat it.

** Editor’s Note: Feel free to use just one banana - two of them makes for a thicker pudding but one would suffice as a nice thin layer. Using one banana brings thid won to 78 cals a slice.

(Source: vegpocalypsenow)

Another find at Whole Foods (and some health food stores).

Three Sisters makes some excellent organic cereals, Marshmallow Oaties being just one of them. Just how they look and sound, this cereal is similar to Lucky Charms, with less of the artificial stuff.

One cup is only 120 Calories. While organic, it’s still pretty high in sugar, though, so don’t over-indulge.

Click here for full nutritional information.

Eggs Benedict

From Hungry Girl

• 1/2 light English muffin
• 1 large egg
• 1 slice extra lean ham
• 1 tbs fat-free mayonnaise
• 1 tsp Hellmann’s/Best Foods Dijonnaise
• 1 tsp light whipped butter or spread
• 1 tsp lemon yogurt (or plain yogurt with a squirt of lemon)

1. To make the sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
2. Crack egg gently into a small cup or dish, and set that aside as well.
3. Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
4. Gently pour the egg into the pot, and allow it to cook for 3 to  minutes (3 for a runnier egg, 5 for a very firm one), or until the egg white is almost opaque (actually white).
5. Carefully remove egg by sliding a spatula underneath of it and placing it on a plate. Use a paper towel to soak up excess water.
6. Heat ham and muffin (toasting if desired).
7. Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if needed).
8. Top muffin with ham and egg, then cover with sauce.

Makes one serving, 183 Calories.