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Tag: fiber

Lentil Taco Bowls

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Ingredients

  • 1 1/2 cups dry lentils (sorted and rinsed)
  • 1/4 cup raisins 
  • 4 cups water (approximate)
  • 1/2 green pepper (chopped)
  • 4 garlic (cloves, minced)
  • 1/2 teaspoon hot pepper flakes (optional)
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon basil
  • 2/3 cup tomato paste

Directions

  1. Wash hands with warm, soapy water.
  2. Cook lentils in 3 cups water for 10 minutes.
  3. Add remaining ingredients and stir. 
  4. Simmer for 30 minutes. Add more water if necessary.
  5. Serve with corn tortillas, quinoa, or whole grain rice or noodles.

Makes 6 servings

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Apple Oatmeal Muffins

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Ingredients

  • 1/2 cup non-fat milk
  • 1/3 cup applesauce
  • 1/2 cup all-purpose flour
  • 1/2 cup quick oats
  • 1/4 cup sugar
  • 1 Tablespoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 apple, chopped
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat 6 muffin tins with nonstick spray.
  3. Add milk and applesauce in a small bowl. Stir until blended
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
  5. Gently stir in chopped apple
  6. Spoon into muffin tins.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan for 5 minutes before serving. Store extra muffins in an airtight container.

Makes 6 servings

nutrition food label

Oatmeal Carrot Raisin Bread

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Ingredients

  • 1 cup rolled oats
  • 1 cup wheat flour
  • 1/2 cup applesauce
  • 1 cup shredded carrots
  • 1/4 cup raisins
  • 1/4 cup walnuts
  • 1 teaspoon baking powder
  • 1 cup fat-free yogurt
  • 2 scoops protein powder (optional)
  • 2 eggs
  • 2 egg whites

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat bread pan with nonstick cooking spray.
  3. Combine all ingredients in a large bowl. 
  4. Stir until well mixed. 
  5. Pour into a bread pan.
  6. Bake for 20-25 minutes.

Makes 10 servings

nutrition food label
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