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Banana Sunflower seed Chocolate chip cookies

5/10/2023

I got 18 cookies out of my batch. That averages about 167 calories per cookie. If you make more from a batch the calories will be a little less.

Ingredients
1 3/4 cups all-purpose flour
1 teaspoon of baking soda
2 very ripe bananas, peeled.
1/2 cup butter, softened
1 teaspoon nutmeg
1 teaspoon Cinnamon
1/2 cup brown sugar
1/2 teaspoon Vanilla
1/2 cup shelled unsalted sunflower seeds
1 cup of Ghirardelli milk chocolate chips

In a bowl, stir together the flour, the baking soda, the nutmeg and the cinnamon. I like to mix the seasons in the flower to make sure it distributed evenly. As you can see the second picture, the spices have be fulling stirred into the flour.

After you stir it all together, set it aside for later.

In an electric mixing bowl, combine the bananas, butter and sugar. Since I was not adding salt to the recipe, I didn't mind using salted butter. Still keeping the amount of sodium down as much as possible.

As you can see, the batter will have chunks of butter and the batter at this point is a little liquified. Don't worry, it gets better.

Next, add the flower into the mixture and blend. Then add the sunflowers and blend.

At this point I used my spoon instead of the mixer to make sure I was able to blend in all the seeds and the butter and flour that may have been stuck at the bottom of the bowl.

Add the chocolate chips and blend well. Now you will refrigerate the dough for 45 minutes. When you get closer to the time, preheat over to 350F.

You can line your pan with parchment paper. I have the reusable liners [love them].

Drop your cookie dough by the tablespoon about 2 inches apart. Bake for 12-15 minutes until lightly golden [this is what the first batch looked like after I took them out of the oven].

Allow them to cool for a few minutes before moving them to your cooling rack. Sometimes if you move your cookies too quickly, they may break.

I don't store these like regular cookies. I place them in a container and put them in the refrigerate. You can heat them up if you want them warm. Or just allow them to sit out a few minutes to get to room temperature. These were a hit with my family.

Final thoughts: My goal was to have something sweet, but to add some healthy ingredients in it. It taste like banana bread, but with a cookie flare to it. They are really good right out of the oven. If you aren't a fan of sunflower seeds, you can cut the amount down or remove all together if you can eat the seeds. If you try them, let me know what you think.

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Lasagna Cups

4/30/2023

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Ingredients:
1 pound of Ground Turkey
1 Jar of sauce [I used low sodium, or you can make your own. I decided to go the quick method]
6 mushrooms
3 Mini peppers
2-3 small hand fulls of carrots

Chop your vegetables and set aside. Start to cook your meat. After the meat begins to brown, I add my vegetables. I like to do it at this point so that the meat has the vegetables incorporated into the meat and their flavors begin to blend together.

Next I add the mushrooms and continue to cook the meat mixture. After it has cooked to the consistency I want, I add the sauce. I used a lower sodium bottle sauce. You can use whatever sauce you like or create your own [I've done that in previous samples].

NOTE: if you want a thicker sauce continue to cook and let the sauce thicken up. Or you can add some paste to it. I was making a quick sauce so it isn't as thick as I can get it.

Once you get the sauce to the consistency you want, you are now ready to begin building your Lasagna cup. I used the Nasoya wonton wraps.

Take two of the won ton wraps. Cross them over each other [as shown in the picture to the left]. Gently push the won tons into the cupcake pan. I sprayed each cup with Pam.

Once you fill the pan you'll have a flower like look.

Add two table spoons of meat mixture to each cup. Add a little cheese. Then take another won ton and press into the cup. Add another tablespoon of sauce and cheese. [NOTE: I also made a different one, coming below]

The next 7 ones I didn't add the top layer. Instead I took 6 of these Parmesan crisps and crunched them up. I added the Mozzarella cheese, and then added the crisp on top.

I baked at 350 degrees until the won ton was crispy and the cheese was melted.

The ones with the crisp have a little crunch topping. NOTE: If you don't want any crunch, you can make sure that the won ton is completely covered by the mixture. I liked the little crunch.

I served two with a salad and a drink. The entire meal including my drink was 484 cal. One cup is 166 cal.

OPTIONS:
Different types of cheeses. I love cheese. Use different types to give you a different flavor. If you have problems with cheese, try vegan cheese or non-milk based cheese.

Great for appetizers, and easy to carry for lunch.

You can do a total veggie version. I love making spinach/vegetable lasagna. You can do that with this as well.

I hope you enjoy it. Let me know if you try the recipe!

Dr. Jewel D. Williams

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Apple Toppers

4/26/2023

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Ingredients:
7 servings, 1/2 cup 119 Cal [using Stevia, adjust it if you use a different sugar]
7 Granny Smith Apples
1 Tbsp Cinnamon [or to taste]
1 Tbsp Nutmeg [or to taste]
2 Tablespoons butter
Cap full of lemon juice
1/2 cup Stevia

Instructions:
Peel the apples and cut them up into chunks. Add 1/3 of your seasoning, the cap of lemon juice and sugar [if you don't like the taste of Stevia try another sweetener and adjust the calorie count]. Stir it all together. I let it sit for about 5 minutes and stirred it a few times to allow it be settle.

Next, add the apples to your pan with the butter. Cook the apples until they get soft. I added more of the seasoning as it cooked. I wanted all the apples to be covered. Once the apples were ready, I moved them to the bowl [see picture below]. The serving size was 1/2 cup.

I call these apple toppers because you can add them to other dishes. I was looking for another way to sweeten my oatmeal with add adding sugar or as much. This was one way I ate them. I also ate them as a desert when they were warm. They were really good.

Options:
* Serve with ice cream as a crustless pie.
*Use as the base for an Apple Crisp [Recipe here: Apple Crisp Youtube]

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W.I.N. In Health

Banana Sunflower seed Chocolate chip cookies

Lasagna Cups

Apple Toppers

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