Best Ever Brownie Bars

Snack Attack

I created these bars when I couldn't find a packaged snack bar to meet my unique dietary needs. Best Ever Brownie Bars taste so much like a brownie dessert that it's hard to believe how healthy they really are. Another great bonus is that the bars are actually quite filling and they make the perfect on-the-go snack. Of course, you can also top the brownie bars with whipped cream or ice cream for a satisfying dessert.

Best Ever Brownie Bars
Gluten Free
Makes 9 Bars

Ingredients--
1.5 cups gluten free puffed rice cereal
3/4 cup corn Chex cereal
2 tbsp. gluten free rolled oats
1/2 cup Truvia sweetener
1 tbsp. unsweetened cocoa powder
1/4 cup sugar-free peanut butter powder (like the kind by FitNutz)
1/4 tsp. salt
3/4 tsp. cinnamon
2 tbsp. liquid egg substitute
3/4 cup plain nonfat greek yogurt
1/2 tsp. pure vanilla extract
2 tbsp. pure pumpkin puree

1. Preheat oven to 350 degrees. Spray an 8x8 square baking dish with nonstick cooking spray.

2. In a large mixing bowl, combine the dry ingredients (rice cereal, corn chex, oats, Truvia, cocoa, peanut butter powder, salt, and cinnamon).

3. In a separate small bowl, whisk together egg, yogurt, vanilla, and pumpkin.

4. Pour wet ingredients into dry ingredients. Stir until mixture is uniform and all ingredients are combined.

5. Transfer to prepared baking dish and smooth top with a spatula.

6. Bake bars for 25-27 minutes, or until center feels firm. Place pan on a cooling rack.

7. Let cool completely, then cut into 9 bars. Store bars at room temperature in an airtight container or wrap individually in foil and freeze.

Nutrition Information--approximately 50 calories per bar

Pumpkin Pancakes

Pancake Party

Here's another delicious pancake recipe to add to your repertoire. This dish utilizes pumpkin to transform ordinary pancake mix into something spectacular. My pumpkin pancakes are a gluten free version of a recipe by Bethenny Frankel.

Pumpkin Pancakes
Gluten Free
Serves 1

Ingredients--
1/4 cup gluten-free Bisquick (or other gluten free pancake mix)
1/4 cup + 2 tbsp. cold water
3 tbsp. pure pumpkin puree
1/8 tsp. ginger
1/4 tsp. cinnamon
Optional Toppings--maple syrup, extra cinnamon, whipped cream

1. Heat a griddle (or large nonstick pan) to medium.

2. In a small bowl, lightly whisk together Bisquick, cold water, pumpkin, cinnamon, and ginger. Mix until batter is combined but still a little lumpy.

3. Spray griddle with nonstick spray. Spoon 1/4 cup of batter onto the griddle and cook for 3 minutes.

4. Flip pancakes, and cook for another 2-3 minutes, or until cooked through and golden. Transfer to plate and garnish with desired toppings

Nutrition Information--approximately 132 calories (with no toppings)

Fritters de Provence

Fritter Fascination
Is it possible to golden, crispy fritters without frying them? It certainly is. A unique mixture of ingredients including cauliflower and quinoa create the ideal crisp texture for these fritters inspired by the flavors of Provence, France. This is a variation of a recipe from Vegetarian Times.

Fritters de Provence
Gluten Free
Serves Two

Ingredients--
1/4 cup quinoa
2/3 cup low-sodium chicken broth
1/4 tsp. salt
1/2 cup roasted cauliflower florets, cut into small pieces*
1/4 cup liquid egg substitute, plus more as needed
1 tsp. herbes de provence
1/4 cup fresh gluten free crumbs (about 1 slice of sandwich bread)
4-5 kalamata olives, pitted and chopped
2 tsp. capers, chopped
1/4 tsp ground black pepper
Balsamic Vinegar, for topping

1. Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray.

2. Heat a small saucepan over high heat. Add quinoa, and cook 1-2 minutes, or until quinoa begins to pop, stirring constantly.

3. Add chicken broth and salt. Bring to boil. Cover, reduce heat to medium-low, and simmer 12-15 minutes or until broth is absorbed.

4. Mix quinoa, cauliflower, 1/4 cup of egg substitute, herbes de provence, breadcrumbs, capers, olives, and pepper in a medium bowl. Stir to combine. Add 1-3 tsp. of liquid egg susbtitute if necessary, to bind mixture together.

5. Shape mixture into 6 patties (patties will be delicate), and place on prepared baking sheet.

6. Bake until fritters are golden brown, 14-16 minutes. Drizzle with balsamic vinegar prior to serving.

Nutrition Information--approximately 160 calories per serving (3 fritters)

*Roast cauliflower at 400 degrees for 35-40 minutes or until beginning to brown. Stir halfway through.

Brazilian Seafood Stew

A Brazilian Zest for Life
Brazilian Seafood Stew from Joy Bauer, is a great way to change up your average seafood stew. It's reminiscent of the popular jumbalaya or cioppino but with an added kick from ingredients like lime juice and red pepper flakes. The original recipe uses coconut milk which is more traditional however, almond milk is a lot more IBS friendly. Feel free to swap them, if desired.

Brazilian Seafood Stew
Gluten Free
Serves Five

Ingredients--
12 oz. bay scallops
12 oz. shrimp, peeled & deveined
1/3 cup lime juice (about 3 large limes)
1/2 tsp. salt
1/2 tsp. black pepper
2 garlic cloves, minced
1 medium green bell pepper, seeded and finely chopped
1 medium red bell pepper, seeded and finely chopped
2 cups diced tomatoes, drained
1/2 tsp. crushed red pepper flakes
4 cups low sodium chicken broth, check for gluten
1 cup clam juice (usually found near the fresh seafood in grocery stores)
1/4 cup fresh parsley, chopped
1 bay leaf
1 cup unsweetened Almond Milk

1. In a large bowl, combine the scallops, shrimp, lime juice, 1/4 tsp of the salt, the black pepper, and the garlic. Toss to coat. Cover, and marinate in the refrigerator while you prepare the rest of the soup, about 30 minutes.

2. Liberally coat a large pot with nonstick spray and preheat it over medium heat.

3. Add the green and red bell peppers, and saute for 5 minutes. Add a dash of water if necessary to prevent scorching.

4. Add the tomatoes and crushed red pepper flakes to the pot. Cook for 10 minutes, stirring frequently.

5. Add the chicken broth, clam juice, 2 tbsp. of the parsley, the bay leaf, and the remaining 1/4 tsp. of salt. Bring the soup to a boil, reduce heat to low, and simmer uncovered, for 10 minutes.

6. Add the milk and the marinated shrimp/scallop mixture (including all liquids) to the pot. Cook over medium heat, stirring occasionally, until the shrimp are full cooked and the soup is heated through, 4-7 minutes.

7. Remove the bay leaf, and sprinkle the stew with remaining parsley.

Nutrition Information-- approximately 215 calories per serving

Cauliflower Mashed Potatoes

Miracle Mash
Swapping out potatoes for cauliflower is a simple change that makes a dish much healthier without losing any flavor. In this easy and delicious recipe from Rocco DiSpirito, cauliflower proves to be a worthy substitute for potatoes. The addition of Greek yogurt adds a delightful creaminess and tang to the mash.

Cauliflower Mashed Potatoes
Gluten Free
Serves Two

Ingredients--
2.5 cups cauliflower, roughly chopped
1/2 cup nonfat Greek yogurt
salt & pepper

1. Preheat the oven to 450 degrees. Line a baking sheet with foil and spray it with cooking spray.

2. Spread the cauliflower out on prepared baking sheet. Season with salt & pepper, to taste. Top the cauliflower with another sheet of foil, and roll up the edges to form a sealed packet.

3.  Roast the cauliflower for 20 minutes. Remove the top foil, and continue roasting the cauliflower until it is tender, another 16-20 minutes.

4. In the bowl of a food processor, combine the cauliflower with the yogurt. Puree until smooth. Season with additional salt and pepper, if necessary.

Nutrition Information--approximately 95 calories per serving

Mango-Teriyaki Tofu

Tasty Tofu
If you've never tried tofu before you may be a little skeptical that it can taste good. However, Mango-Teriyaki Tofu  will show any nonbelievers the deliciousness of tofu. In this recipe from Vegetarian Times, sliced tofu is brushed with a scrumptious mango-teriyaki sauce before being grilled to perfection.


Mango-Teriyaki Tofu
Gluten-Free
Serves Two

Ingredients--
Mango-Teriyaki Sauce--
1/2 ripe mango, peeled, pitted, and coarsely chopped
1 tsp. fresh ginger, grated
1.5 tbsp. mirin (available in the Asian section of most supermarkets)
1 tbsp +1 tsp. gluten free soy sauce
1.5 tsp. Truvia
1 tbsp. water

Tofu--
3/4 cup cooked brown rice (about 1/4 cup uncooked)
1/4 tsp. salt
6-7 oz. firm lite tofu, drained & cut into 6 slices
3 tbsp. finely chopped green onions, divided
1 tsp sesame seeds, toasted

 Mango-Teriyaki Sauce--
1. Puree mango and ginger in a small food processor.

2. Strain puree into a small saucepan. Whisk in mirin, soy sauce, truvia, and water.

3. Bring to simmer over medium heat, stirring constantly. Remove from heat.

Tofu--

1. Preheat grill pan to medium high heat. Spray with cooking spray.

2. Brush tofu with mango-teriyaki sauce and place on grill pan.

3. Grill tofu 3 minutes, then flip and brush with more sauce. Grill 2-3 minutes more, or until both sides have grill marks.

4. Reheat rice and stir in 2 tbsp. green onions, sesame seeds, and 1-2 tbsp of  mango sauce.

5. Mound rice onto plates. Arrange tofu atop rice. Drizzle with remaining mango sauce and sprinkle with remaining green onions.

Nutrition Information--approximately 175 calories per serving

Pumpkin Veggie Chili

Versatile Vegetable
Is there any recipe that pumpkin puree doesn't taste great in it? If so, I haven't found it yet! In this Hungry Girl recipe, pumpkin adds a unique flavor to a delightful vegetable chili. The recipe does have a rather long list of ingredients but it's made in the crock pot so there's very little labor involved. Once all of the ingredients are stirred together, there's no more work required besides enjoying the chili a few hours later.


Pumpkin Veggie Chili
Gluten Free
Serves 4

Ingredients--
1 (14.5 oz) can crushed tomatoes
1 cup pure pumpkin puree
1 garlic clove, minced
1/2 tsp. cayenne pepper
1/2 tsp. chili powder
1/2 tsp. pumpkin pie spice
1/4 tsp. salt
1/4 tsp. cumin
1 (14.5 oz) can diced tomatoes
1 (15 oz) can chili beans, not drained
1 cup black beans, drained and rinsed
1 (4oz) can diced green chiles
1 large portabella mushroom cap, chopped
3/4 cup zucchini, chopped
3/4 cup onion, chopped
Optional-- 1-2 tsp. hot sauce (for extra heat, if desired)

1. Spray a crock pot with nonstick spray on all sides.

2. Add crushed tomatoes, pumpkin, garlic, and all seasonings (cayenne, chili powder, pumpkin pie spice, salt, and cumin) to the crock pot. Mix well.

3. Add diced tomatoes, both types of beans, green chiles, mushrooms, zucchini, onion, and hot sauce (if using). Stir thoroughly.

4. Cover crock pot and cook on high for 3-4 hours or on low for 7-8 hours.

Nutrition Information--approximately 250 calories per serving