Berry Yogurt Scones

Berry Yogurt SconeDo you ever get tired of eating the same things over and over? Are you looking for some new breakfast ideas? I was having the same problem and decided to try making scones. I had never made scones before so I was eager to give them a try. I was pleasantly surprised with how well these turned out. I looked at a few different recipes for general guidance and then made up my own version based on what I like and staying within my nutritional parameters. The sweetness comes from the honey and dried fruit. You could use fresh fruit as well. The whole wheat flour adds fiber and gives it a denser texture. These were easy to make and bake in about 15 minutes. I used a stand mixer which makes the job even easier. I apologize for the lack of video to accompany these but they are so simple, I don’t think a video is very beneficial. I hope you will try these for yourself. For a little extra sweetness, feel free to sprinkle with powdered sugar or (my favorite) drizzle with pure maple syrup. Let me know in the comments if you try the recipe. I would love to hear how yours turn out and how you prefer to eat them. They go great with a cup of hot green tea. Yum!

Nutrition Info: 297 calories, 7.7 grams total fat, 1.4 g saturated fat, 5.2 g monounsaturated fat, 1 g polyunsaturated fat, 364 mg sodium, 52.8 g total carbohydrate, 2.5 g fiber, 22.9 g sugar, 6.6 g protein per scone. (Makes 8 servings)

Allergen Info: Wheat, milk, egg.

Berry Yogurt Scones

 

 

 

Spinach Tortilla

If you are trying to cut back on your carbohydrates but can’t imagine giving up your favorite sandwiches, try exchanging a healthy tortilla for those sandwich breads, buns, rolls or hoagies. These Spinach Flour Tortillas make great wraps with lean meats, cheese and veggies inside a lovely green-speckled tortilla. Each tortilla contains 94 calories, only 15 grams of carbohydrates and are low in saturated fat. With only 5-6 ingredients and about 30 minutes of time, you can make your own healthy tortillas at home. There are no trans fats, sugars, preservatives or other artificial ingredients in these yummy flat breads. Roll them as thin as you like and add your own variations to spice things up. For more fiber and nutrients, you can exchange half of the white flour for whole wheat flour. These may also lend themselves well to being gluten-free by using gluten-free flour. Although I have not tried this, I imagine it would work pretty well.

Note: This recipe was found in a Better Homes and Gardens magazine from April 1997.

Nutrition Info: (per tortilla) 94 calories, 2 grams total fat, 1.2 grams saturated fat, 113 mg sodium, 72 mg potassium, 15 grams total carbohydrates, 0.6 grams fiber, 2.2 grams protein.

Allergen Info: Wheat

If you make these, please let us know by commenting below. Feel free to share this video and subscribe to our YouTube Channel for more videos each week. Check out the video below to see how simple these are to make. Enjoy!

 

Light Yeast Biscuits

Light Biscuits

                                                Light Yeast Biscuits

I LOVE biscuits. I am a southern girl for sure and there are few things more southern than a biscuit. If you are looking for a light and easy biscuit recipe, I think you will love this one. This recipe is a healthier version that is low in fat with no saturated fat. It is also low in sodium and sugar. These light and fluffy yeast biscuits are simple to prepare and take only 10 minutes to bake. This recipe makes 4 dozen 2-inch biscuits. You can mix by hand but a mixer makes it even easier. These are good with eggs or a little honey. Try them and let us know how you like yours.

 

Nutrition Info: (per biscuit)  78 calories, 2.5 grams total fat, 0 grams saturated fat, 62 mg sodium, 86 mg potassium, 12 grams total carbohydrates, 2 grams sugar, 1.8 grams protein.

Allergen Info: Wheat, milk

Chicken Vegetable Gnocchi Soup

Last year my husband and I went to Asheville, NC for our anniversary. We ate at Olive Garden one night, which we rarely do, and I had their Chicken Gnocchi soup. It was so good I could have made a meal of just the soup. I decided I needed my own version so I found a few copycat recipes and picked my favorite parts of each.

                                                             Chicken Vegetable Gnocchi Soup

I have made this a few times now and it is delicious every time. So if you are looking for a soup that fills you up and warms your heart? Try this Chicken Vegetable Gnocchi Soup. In about 30 minutes with one pot, you can have a delicious hearty soup. I had some rotisserie chicken on hand and it is a great way to use leftovers. It is so easy and tastes so good that it has become my favorite for a cold winter evening.  I have tried it with a few modifications such as substituting whipping cream for half and half (which increases the calories and fat) and adding 1/4 of an apple (which gives a slight sweetness) but this version is my favorite. I do not add onion as my own personal preference but it is good as well. Try garnishing with cheese, parsley or chopped green onions on top. So pretty! Check out the video below to see if you would like to try it.

Nutrition Info: (1 cup serving) 190 calories, 9.2 grams total fat, 4.6 grams saturated fat, 383 mg sodium, 255 mg potassium, 7 grams total carbohydrates, 0.7 grams fiber, 0.8 grams sugar, 19 grams protein.

Allergen Info: Wheat, milk

RD Tips: To save on fat, you could substitute a lower fat milk and eliminate the butter. Add more spices and less salt if you are watching sodium. Add more vegetables if desired to increase vitamins and minerals. Do not overcook.

Gluten-Free Protein Pancakes

Looking for an easy breakfast idea that will keep you full longer? Try these gluten-free pancakes made with oats. I came across this recipe in “Carolina Country”, our local co-op magazine and it reminded me of when I first tried oatmeal pancakes several years ago after visiting katheats.com, a blog written by a registered dietitian. When I began seeing more clients with Celiac’s disease and gluten intolerance, I started looking for gluten-free options to help them out. I modified this recipe slightly from the original and they turned out just right. Just keep in mind that gluten-free pancakes will be more dense or heavier than pancakes made with wheat flour and the texture is not the same. But these were good enough that even my husband ate them.

Stack of pancakes

Gluten-Free Protein Pancakes

Try substituting banana or berries for the applesauce. Add chopped nuts or flaxseeds for additional texture. You can make these ahead of time and reheat for those mornings that you are in a hurry. They can be substituted for bread and used to make an egg sandwich or spread on some peanut butter. There are so many options and they are all delicious. Experiment for yourself. Check out the short video below to see how easy it is to make these pancakes.

 

Nutrition Info: (1 pancake) 105 calories, 1.6 grams Total Fat, 0 grams Saturated Fat, 77 mg Sodium, 158 mg Potassium, 18 grams Total Carbohydrates, 2.5 grams Fiber, 4.8 grams Protein.

Allergen Info: Milk products, eggs

RD Tips: You can substitute vanilla protein powder for the milk powder. A low-fat cottage cheese or sour cream can substitute for the yogurt. A non-dairy milk (such as almond, cashew, soy, etc.) could be substituted if needed.