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LOW CALORIE RECIPES

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Low Calorie Nut Recipes


Banana-Orange Bran Muffins with Pecans and Raisins

Ingredients:
Nonstick cooking spray
1 cup mashed ripe bananas (about 3 medium bananas)
1/2 cup frozen orange juice concentrate, thawed
1 egg
1/4 cup canola oil or light olive oil
1 1/2 cups bran flakes cereal
1 cup whole wheat pastry flour
2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. cinnamon
1/8 tsp. salt
1/2 cup raisins, regular or golden
1/4 cup chopped toasted pecans


Instructions:

Preheat oven to 400 degrees. Spray 12-cup muffin tin with nonstick cooking spray and set aside. In large bowl, whisk together mashed bananas, orange juice concentrate, egg and oil. Stir in bran flakes, let sit about 15 minutes to soften cereal.

In separate bowl, combine flour with baking powder, baking soda, cinnamon and salt. Add to cereal mixture and stir just until combined. Gently fold in raisins and pecans. Spoon batter evenly into muffin tins. Bake 20 to 25 minutes or until done. Cool 5 minutes in tin.

Makes 12 servings. Per serving (1 muffin): 176 calories, 7 g. total fat (<1 g. saturated fat), 27 g. carbohydrate, 3 g. protein, 3 g. fiber, 175 mg. sodium.



Date-Nut Kisses

Ingredients:
Canola Oil Spray
1/3 cups sliced almonds
1 large egg white, room temperature
Pinch of salt
Pinch of cream of tartar
1/4 tsp. rum-flavored extract
2 tablespoons of granulated sugar
3 tablespoons of lightly-packed brown sugar
1/2 cup chopped dates
1/2 cup raisins


Instructions:

Set 2 oven racks at top and bottom thirds of oven. Preheat oven to 300 degrees. Spray 2 non-stick baking sheets generously with oil spray. In shallow pan over medium-high heat, toast almonds until lightly browned, about 5 minutes, stirring several times. Set aside.

In clean, dry bowl, beat egg white with salt and cream of tartar until soft peaks form. Add run extract. While beating, gradually sprinkle in granulated sugar. Beat in dark brown sugar 1 tablespoon at a time. Fold in dates, raisins and almonds.

Drop mixture by teaspoon onto baking sheets 3 inches apart, to make 25 cookies. Stagger pans on separate racks so lower pan is not directly below top pan. Bake cookies 10 minutes. Switch pans to opposite racks.

Bake 10 minutes more or until cookies are light brown, firm and feel dry to the touch. Turn off oven. Let cookies sit in oven 20 minutes. Remove from oven and cool completely on baking sheets. Using metal spatula, gently remove cookies from sheets. If not served immediatgely, store in airtight container, with was paper between layers, up to 3 days. Crisp on the outside and slightly chewy indise on the first day, they later become chewy throughout.

Makes 25. Per cookie: 37 calories, <1 g. total fat (0 g.saturated fat), 8 g. carbohydrate, <1 g. protein, <1 g. dietary fiber, 15 mg. sodium.



Endive Salad with Toasted Pine Nuts

Ingredients:
2 tablespoons of pine nuts
Canola Oil Spray
2 cups shredded Romaine lettuce
4 Belgian endives, green or purple
1/2 cup grape tomaotes, halved
2 tablespoons of lemon juice
2 teaspoons of honey
1 tablespoon of olive oil or walnut oil
1 teaspoon Dijon mustard
Salt and freshly ground black pepper, to taste


Instructions:

In dry skillet over medium-high heat, toast pine nuts, stirring constantly until golden, about 3 minutes. Place in small bowl, and set aside to cool, In salad bowl, arrange Romaine lettuce. Trim stem ends of endives. Separate leaves and add to bowl. Add tomatoes. In small bowl, whisk together lemon juice, honey, oil and mustard. Season with salt and pepper. Drizzle evenly over salad. Add pine nuts and toss salad.

Makes 4 servings. Per serving: 83 calories, 6 g. total fat (<1 g.saturated fat), 7 g. carbohydrate, 2 g. protein, <2 g. fiber, 44 mg. sodium.





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Updated: July 14, 2012