Author: Stephanie Figon, MS, RDN, LD

Founder of NutriScape.NET. As a dietitian since 1992, Steph Figon has had experiences in consulting, 15 years in clinical, and has operated a private practice nutrition counseling office for since 2011. The RDNutriScape Instagram

Carrot Cake Banana Bread

Banana-Carrot Bread

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5 from 1 vote

Carrot Cake Banana Bread

Delicious Carrot-Banana Bread.
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Course: Breads, Grains, and Cereals, Carbohydrate Foods
Cuisine: Dairy Free, Diabetes Friendly, High Calorie, Lacto-Ovo Vegetarian, Low Saturated Fat, Soy Free, Vegetarian with Eggs
Keyword: banana, carrot, fruit, Vegetable
Servings: 8
Calories: 330kcal

Ingredients

  • 2 Ripe Bananas
  • 1/4 Cup Brown Sugar
  • 2 TBSP Agave Syrup
  • 1/2 Cup Canola Oil
  • 1 Large Egg
  • 1 tsp Vanilla Extract
  • 2 Cup Flour-All Purpose
  • 2 tsp Baking Powder
  • 1/4 tsp Salt
  • 1/4 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1 Cup Carrots-Shredded
  • 1/3 Cup Pecans-Chopped

Instructions

  • Preheat oven to 350°F. In large bowl, mash bananas and add brown sugar, agave, egg, canola oil, and vanilla extract. In a separate bowl, sift flour, baking powder and salt. Add cinnamon and nutmeg. Add dry ingredients to the mashed banana mixture and combine. It does not have to be completely combined. Stir in carrots and pecans. Spread batter into oiled or lined loaf pan and top with additional pecans. Bake for 60 minutes. Serve warm.

Notes

Banana-Carrot Bread

Nutrition

Calories: 330kcal | Carbohydrates: 39g | Protein: 4g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 27mg | Sodium: 1102mg | Potassium: 88mg | Fiber: 2g | Calcium: 0mg | Iron: 0mg

Sausage & Kale Stir Fry

Sausage-Vegetable Stir Fry

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4 from 1 vote

Sausage & Kale Stir Fry

Easy 30 Minute Kale & Sausage Stir Fry is a great way to increase your vegetable intake. It was originally published by Andy, a registered dietitian and food blogger at beautifuleatsandthings.com.
Prep Time15 mins
Cook Time10 mins
Total Time30 mins
Servings: 6 people
Calories: 224kcal

Ingredients

  • 1 lb turkey smoked sausage cut into pieces
  • 1 whole green bell pepper sliced
  • 1 whole red bell pepper sliced
  • 1 whole yellow bell pepper sliced
  • 1 small onion sliced
  • 1 bunch kale stems removed
  • 3 tbsp oil
  • 2 cloves garlic minced
  • 1 tbsp. garlic powder
  • 2 tsp creole seasoning
  • Salt/pepper to taste

Instructions

  • Heat a large skillet to medium heat and add oil. Add in bell peppers, onions, and garlic to skillet and cook for about 2-3 minutes.
  • Add smoked sausage to skillet and cook until slightly browned. Add kale and seasonings, and cook until kale has wilted.
  • Season with salt and pepper. Enjoy!

Notes

Nutritional Information: 6 Servings, Calories 221, Carbohydrates 11g, Fat 15g, Protein 11g, Saturated Fat 3g, Fiber 1g, Sugars 0g

Nutrition

Calories: 224kcal | Carbohydrates: 15g | Protein: 13g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 61mg | Sodium: 1142mg | Potassium: 95mg | Fiber: 3g | Calcium: 0mg | Iron: 0mg

Demo 2 Recipe

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No ratings yet

Demo Recipe

This must be the best demo recipe I have ever seen. I could eat this every single day.
Prep Time10 mins
Cook Time20 mins
Total Time1 hr 30 mins
Cuisine: DASH (Dietary Approaches to Stop Hypertension), Egg Free Allergy Recipes, Low Saturated Fat, Peanut Free, Reduced Calorie, Soy Free
Servings: 2 people
Calories:

Ingredients

Fresh Pesto

  • 1 clove garlic
  • 12.5 g pine kernels
  • 50 g basil leaves
  • 6.25 cl olive oil extra virgin

Instructions

Fresh Pesto (you can make this in advance)

  • We'll be using a food processor to make the pesto. Put the garlic, pine kernels and some salt in there and process briefly.
  • Add the basil leaves (but keep some for the presentation) and blend to a green paste.
  • While processing, gradually add the olive oil and finally add the Parmesan cheese.

Finishing the dish

  • Bring a pot of salted water to the boil and cook your tagliatelle al dente.
  • Use the cooking time of the pasta to sauté your bacon strips.
  • After about 8 to 10 minutes, the pasta should be done. Drain it and put it back in the pot to mix it with the pesto.
  • Present the dish with some fresh basil leaves on top.

Notes

Use this section for whatever you like.

Homemade Hot Pockets

66% cheaper than store bought, these homemade hot pockets from scratch are a perfect lunch or snack on the go. Make a huge batch and freeze them for busy afternoons or school lunches.This homemade hot pockets recipe will be relatively high calorie and high sodium because of the cheese and bread.  Make these healthier by using whole grain flour. When you prepare the pepperoni, precook it in the microwave on paper towels or choose very low fat turkey pepperoni to reduce the saturated fat.

Cinnamon Sugar Chickpeas

Roasted Cinnamon-Sugar Chickpeas

yield: ABOUT 2 CUPS

Crunchy, sweet, healthy, vegan, gluten-free

Ingredients:

  • 1 (15-ounce) can chick peas (garbanzos)
  • 1 Tablespoon olive oil
  • 2 Tablespoons granulated sugar or packed light/dark brown sugar
  • 1 teaspoon ground cinnamon

Directions:

Preheat oven to 400F degrees. Line a large baking sheet with parchment. Set aside.

In a large strainer, rinse and drain the chickpeas very well to remove the starch. Spread them out onto prepared baking sheet and pat very, very dry. The drier the chickpeas, the crunchier they will be. The skin of the bean may peel off as you pat them dry. That is ok. You may remove the skins or leave them on.

Once 100% dry, place chickpeas into the oven and roast for 15 minutes. After 15 minutes, remove from the oven and drizzle with olive oil. Using a large spoon or spatula, mix the beans around to make sure they are all evenly coated. Mix the cinnamon and sugar together and sprinkle over beans. Mix around very well to heavily coat each bean.  Make sure each bean is thoroughly coated. Add more cinnamon-sugar if you’d like. Place back into the oven and roast for another 15 minutes.

Leaving the chickpeas inside, turn the oven off and crack open the door slightly. Allow the chickpeas to sit inside as the oven cools down for 30 minutes. This will help them get crunchier as opposed to sitting at room temperature.  Chickpeas are crunchiest on day 1. Store at room temperature.