Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Happy Valentine’s Day! Why not make your sweetheart Cranberry White Chocolate Macadamia Nut Cookie?

Sorry that this email went out last night before I even finished it….jeez, I need to try to do one thing at a time 🙂 Anyway, here it is!!

Today is the day to show our loved ones just how much we care about them.  That doesn’t mean we have to sacrifice your healthy eating in order to indulge and celebrate today! In this recipe I use turbinado sugar which is simply raw sugar that has been steam cleaned.  Turbinado sugar is a healthier alternative to white, refined sugar. It is lower in calories since it tends to hold more moisture. One teaspoon of white sugar packs 16 calories, as opposed to the Turbinado sugar, which has 11 for one teaspoon. Turbinado sugar isn’t processed as much as white sugar, so it is naturally healthier for your body.  I also used much less sugar because it’s a naturally sweet cookie 🙂

❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤

Cranberry White Chocolate Macadamia Nut Cookies

adapted from Eating Well

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup wheat germ
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cardamom
  • 1 large egg
  • 1/3 cup turbinado sugar
  • 1/4 cup canola oil
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1/2 cup oats, quick-cooking or old-fashioned (not instant)
  • 1/4 cup white chocolate, chopped
  • 1/3 dried cranberries (no sugar added)
  • 2 TBS chopped macadamia nuts

PREPARATION

  1. Position racks in upper and lower thirds of oven; preheat to 375°F.
  2. Whisk flour, wheat germ, baking soda, salt, cinnamon, cardamom and ground ginger in a small bowl. Whisk egg, sugar, oil, applesauce and vanilla in a large bowl. Add the dry ingredients to the wet ingredients; stir to combine. Add oats, chocolate, cranberries; stir just to combine. Drop by rounded tablespoonfuls onto 2 ungreased baking sheets, 1 1/2 inches apart. (FYI- dough will be thick).
  3. Bake the cookies until puffed and barely golden around the edges, switching the pans back to front and top to bottom halfway through, 8 to 10 minutes. Cool on the pans for 2 minutes; transfer to a wire rack to cool completely.

Nutrition Facts
Serving Size 1 cookie
Amount Per Serving
Calories 79 Calories from Fat 35
Total Fat 3.9g
Saturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 9mg
Sodium 83mg
Total Carbohydrates 9.7g
Dietary Fiber 0.8g
Sugars 3.6g
Protein 1.5g

*Nutritional information is calculated through http://www.caloriecount.com, results not 100% accurate

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Happy Valentine’s Day! Why not make your sweetheart Cranberry White Chocolate Macadamia Nut Cookie?

Sorry that this email went out last night before I even finished it….jeez, I need to try to do one thing at a time 🙂 Anyway, here it is!!

Today is the day to show our loved ones just how much we care about them.  That doesn’t mean we have to sacrifice your healthy eating in order to indulge and celebrate today! In this recipe I use turbinado sugar which is simply raw sugar that has been steam cleaned.  Turbinado sugar is a healthier alternative to white, refined sugar. It is lower in calories since it tends to hold more moisture. One teaspoon of white sugar packs 16 calories, as opposed to the Turbinado sugar, which has 11 for one teaspoon. Turbinado sugar isn’t processed as much as white sugar, so it is naturally healthier for your body.  I also used much less sugar because it’s a naturally sweet cookie 🙂

❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤ ❤

Cranberry White Chocolate Macadamia Nut Cookies

adapted from Eating Well

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup wheat germ
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cardamom
  • 1 large egg
  • 1/3 cup turbinado sugar
  • 1/4 cup canola oil
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1/2 cup oats, quick-cooking or old-fashioned (not instant)
  • 1/4 cup white chocolate, chopped
  • 1/3 dried cranberries (no sugar added)
  • 2 TBS chopped macadamia nuts

PREPARATION

  1. Position racks in upper and lower thirds of oven; preheat to 375°F.
  2. Whisk flour, wheat germ, baking soda, salt, cinnamon, cardamom and ground ginger in a small bowl. Whisk egg, sugar, oil, applesauce and vanilla in a large bowl. Add the dry ingredients to the wet ingredients; stir to combine. Add oats, chocolate, cranberries; stir just to combine. Drop by rounded tablespoonfuls onto 2 ungreased baking sheets, 1 1/2 inches apart. (FYI- dough will be thick).
  3. Bake the cookies until puffed and barely golden around the edges, switching the pans back to front and top to bottom halfway through, 8 to 10 minutes. Cool on the pans for 2 minutes; transfer to a wire rack to cool completely.

Nutrition Facts
Serving Size 1 cookie
Amount Per Serving
Calories 79 Calories from Fat 35
Total Fat 3.9g
Saturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 9mg
Sodium 83mg
Total Carbohydrates 9.7g
Dietary Fiber 0.8g
Sugars 3.6g
Protein 1.5g

*Nutritional information is calculated through http://www.caloriecount.com, results not 100% accurate

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Worried you aren’t getting enough fiber?

We should all aim for 25-30 grams a day. Most people don’t even get HALF that amount daily. Fiber helps keep you full and aids in weight control. It helps control blood sugar and reduce cholesterol levels. Fiber also shows to reduce the risk of heart disease, cancer and promotes regularity. Whole what bread, multigrain wraps, whole grain pasta,vegetables, oatmeal, flax seed, legumes and beans are a few ways to get healthy fiber in your diet. Read your labels and check to see how much dietary fiber is in your food.

The picture isn’t great but here is a delicious smoothie that has over 30% your daily recommended allowance for fiber! It’s super easy to make and really delicious.  The greek yogurt also adds protein too which helps keep you full.  It’s a perfect breakfast (even if it’s freezing outside!!)

RECIPE:


1 cup Nonfat Greek Strained Yogurt (I use Fage 0% plain, but you can also use vanilla)
1/2 cup frozen berries (I used raspberries as you can tell by the pretty pink color)
1/2 cup skim milk (Almond, soy or whatever milk you choose)
1/2 banana
2 TBSP Flaxseed, ground

Place all of the ingredients in blender and VOILA….You have a yummy, healthy, fiber filled smoothie!!

Nutrition Facts
Serving Size 516 g (1 smoothie)
Amount Per Serving
Calories 350  Calories from Fat 58
% Daily Value*
Total Fat 6.5g  10%
Saturated Fat 0.6g  3%
Trans Fat 0.0g
Cholesterol 2mg  1%
Sodium 141mg  6%
Total Carbohydrates 41.4g  14%
Dietary Fiber 7.9g  32%
Sugars 27.9g
Protein 30.8g
Vitamin A 7% • Vitamin C 34%
Calcium 45% • Iron 7%
(*Nutrition Facts from http://www.caloriecount.com)

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Pumpkin pancakes are delicious any time of year :)

   Yes it is snowing here in New Jersey, but we love pumpkin pancakes ANY time of the year!  These were my kids’ request but they are definitely a Kelly Family favorite.  The best part is that they have no idea all the healthy stuff that’s in them 🙂 And with the added sweetness of the pumpkin, they really don’t even need syrup (but if you do want syrup, please use 100% maple 🙂 )

  • 1 eggs, 1 egg white lightly beaten
  • 2 cups low fat buttermilk
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1 1/2 cups whole wheat pastry flour
  • 1/2 can pumpkin (must be 100% pumpkin, NOT pumpkin pie filling)
  • 3/4 finely ground flax seed
  • 1 scoop vanilla whey protein (optional, you can use any protein you want or leave it out)
  • 1/2 tsp pumpkin spice
  • 1/2 tsp cinnamon
  • 1 tsp pure vanilla ( I like this to make the protein flavor)
  1. In a medium bowl, mix eggs, pumpkin and buttermilk. Stir in baking soda, flax seed, protein, salt, flour, cinnamon, pumpkin spice, and vanilla; mix until blended.
  2. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides, turning once. Makes 10 pancakes.

ENJOY!!! 

Lauren 🙂

Nutrition Facts
Serving Size 112 g, 1 pancake
Amount Per Serving
Calories

158
Calories from Fat

40
% Daily Value*
Total Fat

4.4g
7%
Saturated Fat

0.6g
3%
Trans Fat

0.0g
Cholesterol

25mg
8%
Sodium

432mg
18%
Total Carbohydrates

22.5g
8%
Dietary Fiber

4.4g
18%
Sugars

3.3g
Protein

8.2g
Vitamin A 77% Vitamin C 3%
Calcium 10% Iron 8%

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