Posts Tagged ‘honey’

Banana Oatmeal [Vegan]

Thursday, December 1st, 2016


Oatmeal is a favorite breakfast food, quick, and filling. Add bananas, cinnamon, and maple syrup if you desire and it is just plain delicious.


1/4 tsp salt

3 cups water

1/4 tsp ground cinnamon

1-1/4 cups old fashioned oats

2 bananas, peeled and coarsely chopped


Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oats and cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirring constantly until oatmeal reaches desired consistency. Remove from heat. Stir in chopped bananas, cover and let sit 5 minutes before serving. Serve with maple syrup, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 160; % Calories From Fat 11.2%; Total Fat 2g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 32g; Dietary Fiber 4g; Sugar 8g; Protein 4g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 38 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 5 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 17 mg


Manganese 1 mg
Calcium 24 mg
Magnesium 55 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 130 mcg
Copper 0 mg
Sodium 160 mg
Selenium 8 mcg
Iron 1 mg
Potassium 310 mg

Apple Salad [Vegetarian]

Saturday, October 1st, 2016

Apple Salad

Apples are the star of this recipe with great supporting roles by a variety of fruits, nuts, and a vegetable. Delicious!


1/4 lb seedless grapes

1 celery stalk, finely chopped

1 tbsp honey

1/2 lb pineapple chunks, drained

1/4 cup chopped walnuts

1-1/2 cups vegan vanilla yogurt

1 banana, thinly sliced

3 apples, cored and cubed


Combine all ingredients in a bowl. Let stand 20 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 290; % Calories From Fat 19.9%; Total Fat 6.4g; Saturated Fats 1.3g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 3.6g; Cholesterol 0mg; Sodium 72mg; Total Carbohydrates 57g; Dietary Fiber 5.7g; Sugar 45g; Protein 6.9g.

More Information:


Thiamin B1 0.16 mg
Vitamin B12 0.49 mcg
Vitamin K 12 mcg
Vitamin A 230 IU
Niacin B3 0.87 mg
Pantothenic Acid 0.89 mg
Riboflavin B2 0.3 mg
Vitamin C 40 mg
Vitamin D 0 IU
Vitamin B6 0.34 mg
Vitamin E 0.44 mg
Choline 30 mg


Manganese 0.94 mg
Magnesium 51 mg
Calcium 190 mg
Zinc 1.2 mg
Phosphorus 180 mg
Copper 0.29 mg
Fluoride 19 mcg
Selenium 5.4 mcg
Sodium 72 mg
Potassium 630 mg
Iron 0.85 mg

Toasted Oats Cereal Bars

Friday, August 1st, 2014

Toasted Oats Cereal BarsThese toasted oats cereal bars are vegan, vegetarian, delicious, low sodium and no cholesterol. They are easy to make and a healthy to keep around for snacking.


1/2 cup honey

1 cup semisweet chocolate chips

1/2 cup sugar

1/2 cup peanut butter, creamy

3 cups toasted oats cereal

1 cup dry roasted peanuts, no shells


Combine sugar and honey in a saucepan over medium high heat. Bring to a boil and remove from heat. Stir in peanut butter until thoroughly blended. Pour in remaining ingredients and mix until well coated. Spread mixture in a buttered 9×13 in. pan and let cool completely before cutting into squares.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 45%; Total Fat 16g; Saturated Fats 4.6g; Mono-unsaturated Fats 7.1g; Poly-unsaturated Fats 3.7g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 43g; Dietary Fiber 3.2g; Sugar 32g; Protein 7.4g.

More Information:


Thiamin B1 0.25 mg
Vitamin B12 0 mcg
Vitamin K 0.85 mcg
Vitamin A 0 IU
Niacin B3 5.5 mg
Pantothenic Acid 0.37 mg
Riboflavin B2 0.24 mg
Vitamin C 0.57 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 1.8 mg
Choline 17 mg


Manganese 0.8 mg
Magnesium 64 mg
Calcium 60 mg
Zinc 2.8 mg
Phosphorus 130 mg
Copper 0.26 mg
Fluoride 1.4 mcg
Selenium 2.4 mcg
Sodium 120 mg
Potassium 240 mg
Iron 3.3 m

Blueberries and Melon with Honey Lime Dressing

Tuesday, January 1st, 2013

A delicious combination of melon, blueberries, sweet, and sour.


1 lb honeydew melon pieces, or cantaloupe

1 cup blueberries

1/4 cup honey

2 tbsp lime juice


Combine honey and lime juice in a small bowl. Mix thoroughly. Combine melon and blueberries in another bowl. Add dressing. Gently toss and serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 130; % Calories From Fat 2%; Total Fat 0.3g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 22mg; Total Carbohydrates 34g; Dietary Fiber 1.9g; Sugar 30g; Protein 1g.

More Information:


Thiamin B1 0.059 mg
Vitamin K 10 mcg
Vitamin A 80 IU
Vitamin E 0.25 mg
Pantothenic Acid 0.25 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.038 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 26 mg
Niacin B3 0.67 mg


Sodium 22 mg
Zinc 0.21 mg
Copper 0.058 mg
Calcium 11 mg
Iron 0.39 mg
Manganese 0.17 mg
Magnesium 15 mg
Phosphorus 19 mg
Fluoride 1.5 mcg
Potassium 310 mg
Selenium 1 mcg

Tofu Salad

Wednesday, September 14th, 2011

This is an delicious salad that is high in protein, vegetarian, and vegan. Gives you yet another thing to do with that tofu in the refrigerator.


2 one-pound containers reduced-fat, firm tofu (drained and pressed)

2 garlic cloves, minced

2 T. honey

1 T. soy oil

2 T. reduced-sodium soy sauce

cooking spray

12 cups cleaned, fresh mixed salad greens

3/4 cup chopped red bell peppers

11/2 cups broccoli florets

6 ounces blanched pea pods, cut in half

11/2 thinly sliced carrot coins

1/3 cup reduced-sodium soy sauce

1/4 cup water

2 T. lemon juice

2 T. sesame oil


Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. 

Nutritional information: 

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.

Eggless Egg Salad

Monday, September 5th, 2011

Servings: 3 servings of 1/2 cup each

The texture of cubed Silken Tofu is very similar to that of boiled egg white in this healthy version of an old favorite.


1 pkg Mori-Nu Organic Silken Firm Tofu*

3 Tbsp. light mayonnaise

1/4 tsp. honey

1/8 tsp. salt

1/4 tsp. turmeric

1/8 tsp. dry mustard

2 Tbsp. sweet pickle relish

2 Tbsp. minced scallions

2 Tbsp. minced celery

*Mori-Nu Silken Firm or Lite Firm Tofu may be substituted.


Drain tofu and pat dry with paper towels. Crumble or cube tofu into medium bowl. In another small bowl, mix mayonnaise, honey, salt, turmeric, and mustard; add tofu. Mix in remaining

ingredients. Refrigerate 30 minutes.

Serving Suggestions

Try Eggless Egg Salad in fresh pita pocket lined with lettuce and tomato slices.

Nutritional Facts

Calories: 137 Fat: 7g Carbohydrates: 9g

Sodium: 249mg Cholesterol: 3.6mg Protein: 8.5g

Chili-Cilantro Dressing

Saturday, September 3rd, 2011

This dressing is vinegarless and wonderful on anything.


1 4 oz can chopped green chilis

1/4 cup chopped fresh cilantro

1/4 cup water

1/4 cup fresh lime juice

1 – 2 gloves of garlic

1 teaspoon honey


Place all of the ingredients in a food processor or blender. Blend until smooth.

Banana Berry Smoothie

Friday, September 2nd, 2011

A delicious and healthy smoothie that will satisfy a sweet tooth.


1 cup milk

1 banana

3 large strawberries

1 tablespoon vanilla yogurt

1 teaspoon honey



In a blender, combine milk, banana, strawberries, yogurt and honey. Blend until smooth. Pour into glass and serve.

Recipe makes one serving.

Nutrition information per serving:

Calories: 282
Total Fat: 5.6g
Cholesterol: 20mg
Sodium: 134mg
Total Carbohydrates: 51.4g
Dietary Fiber: 4.1g
Protein: 10.4g

Piquant Honey Dressing

Saturday, August 20th, 2011

A great tasting vinegarless dressing that is equally at home on fruit, tossed mixed greens, and edible flower blossom salads.


4 teaspoons dry mustard

4 teaspoons salt

1 tablespoon paprika

8 ounces lemon juice

12 ounces honey

32 ounces vegetable oil

2 ounces ice water


Dissolve mustard, salt and paprika in the lemon
juice. Blend in honey. Gradually add oil, mixing
well after each addition, until mixture is smooth
and opaque. Mix in ice water until well blended.
Cover and refrigerate. Serve with fruit, tossed
mixed greens, and edible flower blossom

Garden Salad with Creamy Herb Dressing

Friday, May 1st, 2009

Here is a garden salad with a dressing that is vinegarless and vegan. The creaminess of the dressing comes from tofu. Perfect with any meal.


1 cup jicama, peeled and julienned

1 cup watercress, chopped

3 cups torn red leaf lettuce

1/2 cup sliced radishes

2 Tbs lime juice

1/4 cup lemon juice

1 Tbs honey

1/2 cup soft tofu

1 tsp olive oil

1 tsp low-sodium soy or tamari sauce

1 Tbs stone-ground mustard

2 tsp minced parsley

1/2 tsp chopped fresh thyme

1/2 tsp minced fresh basil


In a large salad bowl, toss together jicama, watercress, lettuce, and radishes.

In a blender puree lime juice, lemon juice, honey, tofu, oil, and soy sauce until creamy. Stir in mustard, parsley, thyme, and basil, and pour over salad. Toss well and serve.

Serves 4

Nutrition Facts

Nutrition (per serving): 77.6 calories; 30% calories from fat; 2.5g total fat; 0.0mg cholesterol; 61.8mg sodium; 300.0mg potassium; 11 .6g carbohydrates; 2.8g fiber; 5.6g sugar; 3.6g protein.