This tasty salad provides some healthy fats and some nice crunch! Enjoy with some raw veggies and a slice of cantaloupe or other fresh fruit for a satisfying lunch.

 

3 cups cooked, cold brown rice (use 1 cup dry and cook according to package directions)

2 cups cooked diced chicken

½ cup sliced celery

¼ cup sliced ripe olives

2 Tablespoons sliced green onion

½ cup reduced-fat mayonnaise

¼ cup fat-free Italian dressing

½ cup cashews (add just before serving, or sprinkle on top)

 

Method: 

In large bowl, combine cooked rice, chicken celery, olives and green onions. In small bowl, combine mayonnaise with Italian dressing, and mix well. Stir lightly into rice mixture. Save cashews to add just before serving. Chill salad overnight for best flavor. (Original source of this recipe is unknown)

Makes 6 servings, about 1 cup each for a main dish. Per serving: 300 calories, 12 gm total fat, 45 mg. cholesterol, 480 mg. sodium, 33 gm carbs, 3 gm fiber, and 17 gm protein.

Creamy Hummus

Hummus is a Middle-Eastern vegetarian appetizer dip, usually served with pita chips, but also good with whole grain crackers or raw vegetables. There are also a variety of other ways to use hummus! Try it as a sandwich spread instead of mayo or mustard; use it as a base for a veggie pizza; try a grilled chicken sandwich with roasted red peppers and spinach, or even an omelet filling with some sautéed veggies. Another use is to mix about ¼ cup in 1 pound raw ground beef before forming patties for grilling.

¾ cup water

½ cup tahini (sesame seed paste)

3 garlic cloves, peeled

6 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

1 teaspoon ground cumin

½ teaspoon salt

¼ teaspoon pepper

2 cans chickpeas (garbanzo beans), drained and rinsed

 

Method: Place first 3 ingredients in blender container, process until smooth. Add lemon juice and remaining ingredients; process until smooth, scraping down sides occasionally. This recipe makes 4 cups, but is easy to divide in half if you need a smaller amount. (You may want the entire batch, though, because it’s so good – you can just eat it with a spoon!) Per 1 tablespoon serving: 34 calories, 1.5 gm fat, 1 gm protein, 4 gm carbs, <1 gm fiber, 69 mg. sodium. Recipe from Cooking Light magazine.

 

Then, you may wonder, what to do with the extra tahini paste? It will keep well in the frig until you want to make more hummus. Tahini paste is also used to make Baba Ghannouj, which is a roasted eggplant dip.

 

For another idea, you can make a tahini sauce by blending ½ cup tahini paste, 3 cloves garlic, ½ teaspoon kosher salt, 2 tablespoons olive oil and ¼ cup fresh lemon juice. Add a little warm water if needed to make a drizzling consistency.  Stir in 1 teaspoon chopped fresh parsley before using. You can then use tahini sauce to drizzle over salads, or use in tuna salad instead of mayonnaise. You can also drizzle a little tahini sauce over grilled burgers for a different flavor.

 

RAMC’s Favorite Homemade Granola

Granola can be very expensive, but here is a delicious recipe for a homemade version using ingredients most people already have at home. We make it frequently in the hospital kitchen, and often use it in strawberry yogurt parfaits, which are a favorite with both patients and staff! 

 

Start by preheating oven to 300 degrees F. Spray a large baking sheet with non-stick coating.

 

4 cups quick oats

1 ½ cups chopped walnuts

½ cup packed brown sugar

¼ teaspoon salt

1/8 teaspoon ground cinnamon

1/3 cup canola oil

¼ cup honey

2 tablespoons sugar

4 teaspoons vanilla extract

1 cup raisins or sweetened dried cranberries (such as Craisins)

Method: combine first 5 ingredients in a large mixing bowl. Combine oil, honey, and sugar in a small saucepan. Bring to a simmer, remove from heat and add vanilla. Pour hot liquid over oat mixture, stirring well to combine. Toss mixture with hands until well mixed. Spread on prepared baking sheet, Bake until golden brown, stirring occasionally, about 30 minutes. Cool completely, and then add raisins or dried cranberries. Makes about 6 and ½ cups. Per ¼ cup serving: 160 calories, 8 gm fat, 21 gm carbs, 2 gm fiber, 25 mg. sodium. 3 gm. protein.

 

Apple Recipes (October Joy of Healthy Cooking Show)

Single Serving Microwave Apple Crisp

This very easy apple crisp recipe makes just one delicious serving! You only need 2 cereal bowls, measuring spoons, and a paring knife to make this. The wheat germ adds some good Vitamin E to this recipe, and you wouldn’t know it was there!  For best results, use an apple that breaks down easily during cooking, such as McIntosh.

Topping:
1 tablespoon wheat germ
1 tablespoon dry oats (may use quick-cooking or old-fashioned rolled oats, as you like)
1 ½ teaspoons flour
1 tablespoon packed brown sugar
1 tablespoon trans fat-free margarine, such as Smart Balance, melted
1/8 teaspoon cinnamon

1 medium apple, peeled, cored and sliced thinly
1 teaspoon water

Method: Combine first 6 ingredients together in a small bowl. In another small microwave-safe dish, such as a cereal bowl or large custard cup, place one peeled and sliced apple (about 1 cupful). Sprinkle with about 1 teaspoon water. Cover with topping mixture.  Microwave on high, uncovered, for about 2 minutes, or until apples are tender.  Let cool just slightly before enjoying!  Nutrition information per recipe:  260 calories, 10 gm fat, 2.5 gm saturated fat, 95 mg. sodium, 41 gm carbs, 4 gm dietary fiber, and 4 gm. protein.


An Easy and More Healthful Apple Pie

This free-form apple pie is for those who think they can’t make pie!  The crust is very easy to work with, and contains no unhealthy saturated or trans fats. You will find that it is not as tender or flaky as a traditional crust, but is much healthier. Besides, the crust is just to hold the most important part -the apples- together!

Crust:
1 ¼ cups flour
¼ teaspoon salt
¼ cup fat free milk
3 tablespoons canola oil

Method: 
In a medium bowl, stir together flour and salt. Combine milk and canola oil; add all at once to flour mixture. Stir with a fork until dough forms a ball. If necessary, add 1 to 2 teaspoons more milk to make smooth dough. On a lightly floured surface, roll dough into a 13” circle. Place on large, ungreased cookie sheet.

Filling:
4 cups thinly sliced peeled tart apples (Cortland, Granny Smith are good) need about 4 medium apples, buy 2 lbs
1/2 cup sugar
¼ cup flour
1/8 teaspoon nutmeg
1/2 teaspoon cinnamon
1 Tablespoon butter or trans fat-free margarine, melted

Method:  Place apples in a large bowl. Combine sugar, flour and spices until evenly mixed. Pour over apples and stir lightly to coat apples with the sugar mixture. Place apple mixture in center of crust, leaving about 3” around the edge. Add melted butter or margarine to surface of apples. Fold in edges of pastry, making pleats so it lays flat on the apples. Sprinkle pastry with sugar. Bake in preheated 425 degree F. oven for about 30 to 35 mins. or until pastry is light golden brown. Cool on baking sheet. Nutrition Information for 1/8 of pie: 220 calories, 7 gm fat, 1.5 gm sat. fat, 90 mg. sodium, 38 gm carbs, 1 gm fiber, 3 gm protein.  Recipe adapted from Betty Crocker.


Cranberry Applesauce

This rosy applesauce will make your kitchen smell wonderful as it is cooking!  It is a good accompaniment for chicken or pork, and is very easy to make. I like the smaller amount of sugar for a more tart applesauce.  Serve warm or cool.

4 cups peeled, cored and sliced apples (I like McIntosh for applesauce)
1 cup fresh or frozen cranberries, washed and sorted to remove any damaged berries
¼ to ½ cup sugar
¼ cup apple cider or apple juice, can also use water
One 3-inch cinnamon stick
one 3-inch strip of lemon zest, removed with a vegetable peeler

Method:  In a heavy saucepan, combine all ingredients. Cook over medium heat until the apples are very soft, for about 15 minutes. Remove and discard the cinnamon stick and the lemon zest. You can mash the mixture with a potato masher if you want it smooth.  Makes about 3 cups. Per ½ cup serving: 80 calories, 0 fat, 21 gm carbs (using the ¼ cup sugar), 2 gm dietary fiber, 0 protein.  Recipe from Gourmet Magazine.


To Make Boiled Cider:

Place ½ gallon of fresh cider in a large kettle. Bring to a simmer, and continue to simmer, uncovered, until the mixture is reduced to 1 to 1 ½ cups. This took about 2 hours at my house. Strain the syrup through a wire strainer to remove foam and any solids. This makes a sweet-tart syrup that you can use in a variety of ways; as syrup for pancakes or waffles, a topping for ice cream, or an ingredient in apple dishes to add more apple flavor. You can drizzle a bit from the tip of a spoon onto any apple dessert as a garnish.  Also try it to sweeten your tea.  If you think the boiled cider is too tart, you can add some sugar, or a couple packets of artificial sweetener such as Splenda, to sweeten it further.  This syrup contains about 50 calories per tablespoon.


Sunflower Waldorf Salad

This crunch salad makes a good accompaniment to almost anything!  The sunflower nuts make a very healthy addition to this salad. Any type of apple will work in this recipe, but the Cortland doesn’t turn brown as quickly.

2 small apples, cored and chopped (1 ½ cups)
¼ cup seedless green grapes
¼ cup chopped fresh celery
1/3 cup sunflower nuts
¼ to ½ cup lemon or apple-flavored yogurt
1 medium banana, sliced

Method:  In mixing bowl, toss together apples, grapes, celery, and sunflower nuts.  Stir in yogurt until combined.  Fold in banana slices. Makes 4 servings. Nutrition information per serving: 130 calories, 6 gm fat, .5 gm saturated fat, 60 mg. sodium, 20 gm carbs, 3 gm fiber, and 3 gm. protein. Recipe from Better Homes and Gardens.

 

Thanksgiving Makeover Recipes

Brie Cherry Pastry Cups

These fancy appetizers are a snap to prepare, and will look very festive on your holiday table. You can also fill the mini fillo cups with any other fillings you like.

36 mini fillo cups (I used Athens brand)
½ cup cherry preserves
4 oz. Brie cheese cut in ½” cubes
¼ cup chopped pecans
2 Tablespoons minced chives

Method:  Arrange fillo cups on a large baking sheet. Spoon ½ teaspoon preserves into each cup. Top with cube of Brie; then sprinkle with nuts and chives. Bake in 375 degree F. oven for 3-5 minutes or until cheese is melted. Serve immediately.  Nutrition info. per individual cup:  40 calories, 2 gm fat, .5 gm sat. fat, 5 mg. cholesterol, 25 mg. sodium, 5 gm carbohydrate, and 1 gm protein. This recipe was adapted from Taste of Home, and the original recipe called for high-fat frozen puff pastry. This revised recipe saves about 20 calories per cup, and is also much simpler to prepare! 


Lightened Up Sweet Potato Casserole

This recipe was lightened up by substituting fat free evaporated milk for the butter and milk that the original recipe called for. I also switched to a healthier (and simpler!) topping of some plain granola. This dish would be convenient to make ahead of time, just add the granola when ready to bake.  If your family really loves sweet potatoes, you may need to double the recipe since this recipe makes small servings.  For a shortcut, you can purchase the fresh, cubed sweet potatoes which are often available in the pre-cut produce section.

4 cups peeled and cubed fresh sweet potatoes
½ cup white sugar
2 eggs beaten
½ teaspoon salt
½ cup fat free evaporated milk
½ teaspoon vanilla
1 cup granola for topping (I used the homemade recipe from the September show, minus the raisins)

Method:  Cook sweet potatoes in boiling water to cover until potatoes are very tender. Drain and mash until smooth. In medium bowl, mix the sweet potatoes, sugar, eggs, salt, evaporated milk, and vanilla until smooth. Transfer to a greased 8” baking dish. Cover evenly with the granola. Bake in 325 degree oven for about 30 minutes or until heated through and granola is beginning to brown.  Makes about 12 small serving, ¼ cup each. Nutrition info per serving: 140 calories, 3.5 gm fat, no saturated fat, 35 mg. cholesterol, 150 mg. sodium, 25 gm carbs, and 2 gm fiber, and 130% of your daily requirement for Vitamin A. Recipe adapted from www.allrecipes.com


Lightened Up Corn and Bean Bake

Scalloped Corn and Green Bean Casserole are both family favorites on many holiday tables. If you are looking for something new, why not combine them into this tasty casserole?   The original recipe, using canned vegetables and full-fat ingredients, had twice as much fat, twice as many calories, and three times as much sodium.

1 16 oz. package frozen corn
1 16 oz. package frozen cut green beans
2 cans (10 ½ oz. each) reduced-fat, reduced-sodium cream of mushroom soup
1 cup reduced-fat sour cream
1 cup plain yogurt
1 cup reduced-fat shredded sharp cheddar cheese
1 cup chopped onion
1 cup diced celery’
1 small green pepper, diced
2 cups French’s fried onions for topping

Method:  Cook corn and green beans until just tender. Set aside. In medium skillet sprayed with non-stick coating, sauté onion, celery and green pepper until tender. Add a little water if needed to help them steam.  In large bowl, combine canned soup, sour cream, yogurt and cheese. Stir in cooked corn and beans, and sautéed onion mixture. Pour into a 9 x 13” baking pan, which has been coated with non-stick spray. Top with onion rings. Bake, uncovered, in 350 degree F. oven for about 40 minutes until heated through and bubbly around edges. Makes 12 generous servings. Nutrition info. per serving: 220 calories, 11 gm fat, 4.5 gm saturated fat, 15 mg. cholesterol, 430 mg. sodium, 22 gm carbs, 3 gm fiber, and 8 gm protein. This dish is also a good source of calcium. Recipe adapted from Taste of Home.


Roasted White and Sweet Potatoes with Sage

If you have room in the oven, this dish makes a wonderful accompaniment, particularly if you are wishing for a simpler meal – this is two side dishes in one! If you don’t have fresh sage, you can sprinkle some ground sage on the potatoes. Another idea: if you should be lucky enough to have some of the purple potatoes left from the Farmer’s Market, you can use them in place of half of the sweet potatoes for a three-color potato dish.

1 pound white potatoes, peeled and cut in ¾ inch cubes
1 and ½ pounds fresh sweet potatoes, peeled and cut in ¾” cubes
¼ cup olive oil
½ teaspoon salt
30 medium fresh sage leaves, chopped
Black pepper as desired

Method:  Heat oven to 425 degrees F. Combine all ingredients in large bowl. Toss to coat. Spread mixture in single layer on large rimmed baking sheet. Roast until potatoes are tender and browned around the edges, stirring occasionally, about 40 minutes. Makes 6 generous servings, nutrition info. per serving: 200 calories, 9 gm fat, 1.5 gm saturated fat, 0 cholesterol, 220 mg. sodium, 28 gm carbs, 3 gm fiber, and 3 gm protein. Recipe adapted from epicurious.com


Slow Cooker Mushroom Stuffing

The USDA recommends that turkey should not be stuffed, but the stuffing should be left out of the bird and baked separately. Here’s an easy way to free up your oven, and produce a very moist, tasty stuffing at the same time. If you have one of the new slow cookers with a cover that latches, it is also perfect for transporting to your family gathering.

12-13 cups cubed bread, (I used half wheat and half white, about 7-9 slices of each)
6 tablespoons trans-fat free margarine
8-10 oz. fresh mushrooms, sliced, I used an 8 oz. package
2 cups diced onion
2 cups diced celery
1 teaspoon poultry seasoning
½ teaspoon salt
1 and ½ teaspoons ground sage
1 teaspoon onion powder
½ teaspoon thyme
½ teaspoon black pepper, or to taste
1 quart chicken or turkey broth
2 large eggs, beaten
Cooked, chopped giblets, if desired

Method:  Place cubed bread in 2 rimmed baking sheets and bake in 350 degree F. oven for about 30 minutes or until crisp, stirring occasionally. Remove from oven, cool, and store in a plastic bag until ready to use.
   In a large skillet, melt margarine.  Add onion, celery, and mushroom, and cook until vegetables are tender. Stir in spices and 1 cup of the broth and cook for one more minute.
   In large bowl, combine dried bread cubes and vegetable mixture. In a separate bowl, beat eggs and combine with remaining broth. Stir into bread/vegetable mixture until evenly moistened. Add cooked diced giblets if using.  Place into greased slow cooker. Cover and cook on high for one hour, then reduce heat to low and cook from 4 to 8 hours more until heated to at least 165 degrees F., adding more broth if needed.  Makes 12 cups of stuffing, or about 16 - ¾ cup servings:  Per serving:  130 calories, 5 gm fat, 1 gm sat. fat, 25 mg. cholesterol, 580 mg. sodium, 16 gm carbs, 3 gm fiber, and 5 gm protein (without any giblets used).  Recipe adapted from King Arthur Flour, Holiday 2010 issue of The Baking Sheet.


Spinach Salad with Cranberries

Here is a very festive looking salad, full of healthy ingredients, that requires almost no preparation! What more could you ask?

8 oz fresh spinach
½ cup crumbled Feta cheese, or goat cheese, or your favorite
¼ cup thinly sliced red onion
½ cup dried cranberries, such as Craisins
2 Tablespoons toasted sliced almonds

Dressing:
½ cup bottled balsamic vinaigrette dressing, well shaken, I used Paul Newman’s
2 tablespoons orange juice
1 teaspoons grated orange zest

Method:  Tear spinach into bite size pieces and place in serving bowl, or arrange salads on individual plates. Sprinkle on cheese, red onion and cranberries. Mix dressing ingredients and pour over salads. Garnish each serving with sliced toasted almonds. Serve immediately.  Makes 4 servings. Nutrition info per serving: 180 calories, 10 gm fat, 3.5 gm sat. fat, 15 mg. cholesterol, 470 mg. sodium, 20 gm carbs, 3 gm fiber, and 5 gm protein.  Recipe from Ocean Spray Craisins.

 

New Year's Healthy Party Foods

Stuffed Mushrooms

Mushrooms are very healthy because they are a good source of several nutrients, including selenium, some B vitamins, potassium, and even a little Vitamin D!  This appetizer can be made ahead of time, and baked just before serving. This is a vegetarian version, but you could also add a little chopped shrimp or crabmeat to the stuffing if you like!

1 lb. medium fresh mushrooms (I found my 16 oz.. box contained about 20 mushrooms)

4 medium green onions with tops

1 small red pepper

2 tablespoons olive oil

2 slices bread, torn in small pieces

½ teaspoon dried oregano

½  teaspoon salt, divided

¼ teaspoon pepper

1 Tbsp grated Parmesan cheese

Method: Heat oven to 350 degrees F. Wash mushrooms briefly under running water. Pat dry on paper towels. Twist the mushroom caps to remove the stem. Use a small spoon to remove any remaining stem. Chop enough mushroom stems to measure 1/3 cup. Use remaining mushroom stems for another use or discard. Rub or brush mushroom caps lightly with olive oil, or spray them (right side up) with non-stick cooking spray. Place mushroom caps upside down on a rimmed baking sheet and sprinkle lightly with remaining ¼ tsp. salt.

Make filling:  Wash and slice green onions. Chop red pepper. Heat olive oil in small skillet, add green onions, red pepper, and reserved chopped mushroom caps. Sauté about 3 minutes until vegetables are softened. Tear bread into small pieces and stir into the vegetable mixture. Mix in oregano, ¼ teaspoon of the salt and pepper.  Stir to be sure all surfaces of bread are coated with the oily vegetable mixture.

To assemble:  Fill the hole in the mushroom caps with the bread mixture. I found using my fingers worked well to do this. Sprinkle each stuffed mushroom with a little of the Parmesan Cheese. Bake in preheated oven for about 15 minutes or until lightly browned. Serve hot. Recipe adapted from Betty Crocker’s Entertaining Basics. Nutrition information for each stuffed mushroom:  Calories 25, fat 1.5 gm, sat. fat 0, carbs. 2 gm, fiber 0, protein 1 gm, and sodium 80 mg.

 

Layered Greek Dip

This tasty dip is perfect to take to a party. It looks very colorful with all the veggies on top. You can make a half batch of the Hummus recipe featured in Sept. 2010, or buy ready-made hummus in the grocery store – you will need about 2 containers, 7 oz. each.

1 8 oz. package 1/3 less-fat cream cheese (also called Neufchatel)

1 tablespoon fresh lemon juice

1 teaspoon Greek seasoning, or use Italian Seasoning

3 cloves garlic, minced very finely

1 to ½ cups prepared hummus

1 cup chopped cucumber

1 cup chopped tomato, remove the watery inside part for best results

½ cup sliced black olives (for a special treat, use sliced Kalamata olives)

½ cup crumbled Feta cheese

½ cup sliced green onions

Pita chips for dipping

Method:  In mixing bowl, beat cream cheese, lemon juice, seasoning and garlic with an electric mixer on medium speed until smooth. Spread mixture on a large serving plate. Evenly spread hummus on top of cream cheese layer. Top with cucumber, tomato, olives, feta cheese, and green onions. Cover and chill about 2 hours. If making ahead of time, wait to add the tomatoes just before serving so they don’t get soggy. Serve with pita chips for dipping. Recipe from Better Homes and Gardens Special Interest Publications: Food gifts. Makes about 20 servings. Nutrition information per serving (about ¼ cup, does not include any chips): 80 calories, 5 gm fat, 2.5 gm sat. fat, 150 mg. sodium, 5 gm carbs, 1 gm fiber, and 3 gm protein.

Frozen Cranberry Margaritas

This easy make-ahead cocktail is very refreshing, and contains only about ½ oz. of alcohol per serving, so it is a “light” cocktail, perfect for those who want to indulge but still limit alcohol intake. A moderate alcohol intake is defined as one drink per day for women, and two per day for men. You can also limit alcohol intake by making every other drink during the evening a calorie free and alcohol free one, such as diet soda or sparkling water.

1 can (11 ½ oz.) frozen cranberry juice cocktail concentrate, thawed

2 cans (12 oz. each) lemon lime soda, such as 7-up or Sprite (don’t use diet for this)

5 cups water

1 cup tequila

¼ cup lime juice (the juice of one large lime)

Method: Pour all ingredients into a 3-quart plastic container. Blend with a wire whisk until well mixed. Cover and freeze for about 24 hours until slushy, stirring once or twice during this time to keep it blended. Remove from freezer about 15 minutes before serving to allow mixture to soften slightly. Serve in margarita glasses. Recipe from Betty Crocker’s Annual Recipes, 2008.  Per 2/3 cup serving:  90 calories, 10 mg. sodium, 17 gm carbs, no protein, no fat or saturated fat.

Chocolate Fondue

This simple recipe makes a fancy dessert that you can have ready in just a few minutes. There are lots of choices for dippers – try angel food cake cubes, pretzel twists, large marshmallows, chunks of fresh pineapple or bananas, strawberries, grapes. Anything is good dipped in chocolate!

12 oz. (1 and ½ cups) fat free half and half, such as Land O Lakes

1 pkg. (12 oz). semi-sweet chocolate chips

2 tsp vanilla extract

½ teaspoon instant expresso powder or 1 teaspoon regular instant coffee powder

Melt all together until smooth. Pour into fondue pot and keep warm over low heat. Serve with assorted dippers of your choice. Makes 16 servings. Per 2 tablespoon serving:  120 calories, 6 gm total fat, 4 gm saturated fat, 30 mg. cholesterol, 16 gm carbs, 2 gm protein. 

 

Hearty, Healthy Soups

Venison Chili

This delicious chili recipe is from Kathy Kinsman, who is the Resident Care Coordinator at the Senior Life Center. Her family always has plenty of venison in the freezer, and this is one of her favorite ways to use it!  Venison is low in fat, and is combined with ground beef in this recipe. Feel free to use all ground beef if you aren’t lucky enough to have any venison!

1 pound ground venison
1 pound lean ground beef
1 large onion, diced (1 to 1 ½ cups)
2-3 cloves garlic, minced
2 quarts canned tomatoes, (buy 2 cans, 29 oz. each for an equivalent amount)
1 tablespoon vegetable oil
2 teaspoons Worcestershire sauce
1 teaspoon salt
Freshly ground black pepper to taste
1 bay leaf
1-2 tablespoons chili powder, or to taste (Try Kathy’s Homemade Chili Seasoning)

Method:  Heat vegetable oil in Dutch oven or heavy pot over medium heat. Add diced onion and garlic, and cook and stir until onion is softened. Add venison and ground beef, Worcestershire sauce, salt and pepper.  Brown meat and drain. Add tomatoes (undrained), bay leaf and 1 tablespoon chili powder. Simmer to blend flavors, taste and add more chili powder if desired.  Remove bay leaf before serving.  Makes approx. 8 servings. Nutrition Information per serving:  240 calories, 9 gm fat, 3 gm sat. fat, 80 mg. cholesterol, 730 mg. sodium, 14 gm carbs, 4 gm fiber, and 26 gm protein. Kathy says you can also add kidney beans if you like, or pasta, or whatever your family prefers! You can also serve it over rice. Suggested toppings are any (or all) of the following: sour cream, shredded cheese, sliced green onions, crumbled corn chips.


Kathy’s Homemade Chili Seasoning

3-4 dried Guajillo chili peppers, seeds and stems removed
2 teaspoons granulated garlic
1 teaspoon black peppercorns
½ teaspoon coarse salt, such as kosher salt
2 teaspoons dried oregano
1 tablespoon cumin seeds
2 teaspoons dried onion flakes

Method:  Combine all of these in a spice grinder or coffee grinder which has been cleaned. Grind until fine. We used this entire amount for the batch of chili above. If not using right away, store in a cool dry place.


Curried Broccoli and Potato Soup

Short of time? Start with some canned soup and create this unique, healthy, colorful, and delicious soup!

1 cup chopped onion
1 clove garlic, minced
1 tablespoon olive oil
1 can (10 ½ oz.) condensed reduced-fat cream of celery soup
2 cups skim milk
2 ½ cups scrubbed, diced red skin potatoes (leave the skin on for best nutrition)
2 medium carrots, peeled and sliced
1 to 2 teaspoons curry powder, or to taste
¼ teaspoon pepper
¼ teaspoon ground cumin
2 cups fresh broccoli florets cut in bite size pieces

Method:  In a large saucepan, cook the onion and garlic in olive oil over medium heat until onions are tender, but not brown. Stir in the can of celery soup and stir to combine.  Add milk and stir until bubbly, add the potatoes, carrots, curry powder, pepper and cumin. Bring to a simmer and reduce heat. Cover and simmer for about 10 minutes. Add broccoli, cover and simmer 10 minutes more, or until all vegetables are tender. Recipe from Better Homes and Gardens. Makes 4 servings:   Per serving:  236 calories, 420 mg. sodium, 42 gm carbohydrates, 5 gm total fat, 1 gm saturated fat, 6 gm fiber, and 9 grams protein.


Lentil Soup

Lentils are a flat legume, which is high in fiber. Unlike other beans, which require soaking and precooking, lentils cook quickly, in about 45 minutes. Lentils are a good source of protein, fiber, folate, magnesium, and iron.

3 tablespoons olive oil
3 medium carrots, peeled and diced
3 medium celery ribs, diced
1 large onion, diced
3 garlic cloves, minced
2 cups lean diced ham
2 cups dried lentils, rinsed and picked over to remove foreign material or damaged lentils
1 can (14 ½ oz) diced tomatoes, undrained
1 teaspoon dried thyme
8 cups water
1 ½ teaspoons balsamic vinegar
1 teaspoon salt
½ to 1 teaspoon ground black pepper, or to taste

Method:  In a large soup pot over medium heat, heat olive oil and add the carrots, celery, onion, garlic and cook 5-10 minutes or until vegetables are tender but not brown. Stir in ham, lentils, canned tomatoes, thyme and water. Simmer about 45-60 minutes or until the lentils are tender. Stir in the balsamic vinegar, salt and pepper. Recipe from Joy of Cooking. Makes about 12 cups. Nutrition Info per one cup serving: 210 calories, 6 gm fat, 1.5 gm sat. fat, 300 mg. sodium, 24 gm carbs, 9 gm dietary fiber and 15 gm protein. This amount also provides 60% of daily Vitamin A, and 20% of daily Iron.

 

December Holiday Recipes

Christmas Scent for your Kitchen

I have been making this for many holiday seasons now!  It makes your whole house smell festive – like you have been baking gingerbread all day!

3 sticks cinnamon, each 3-4” long
3 bay leaves
¼ cup whole cloves (a small jar contains ¼ cup)
½ lemon with rind
½ orange, with rind
4 cups water

Combine all ingredients in an old saucepan or one you won’t need to use.  Heat the mixture on the back of the stove, on “low” or “warm” to scent your kitchen. This will keep for a few days on the back of the stove. Just turn it on when you want it and turn the burner off when you leave the kitchen. Add more water if needed.  No calories at all! 

Pumpkin Butter

Looking for an inexpensive and homemade gift for your friends? This recipe makes enough for about 5 half-pint jars, at a cost of less than 75 cents a jar. A similar item purchased at a gourmet grocery store can cost $6.00 or more.  Enjoy on biscuits, scones, toast, English muffins, etc.

1 can pumpkin (29 oz.), use plain pumpkin, NOT pumpkin pie mix
¾ cup apple juice
2 teaspoons ground ginger
½ teaspoon ground cloves
1 and ½ cups granulated white sugar
|2 teaspoons ground cinnamon
1 teaspoon ground nutmeg

Method: In heavy saucepan, combine pumpkin, apple juice, spices and sugar. Stir to combine. Simmer over medium heat for about 30 minutes to blend flavors, stirring often. Caution: Mixture is very thick and can erupt like a volcano when it boils. Keep a lid on it slightly ajar, or place the handle of a wooden spoon under the lid to let steam escape. Remove from heat before stirring to avoid burning yourself with the hot mixture. Ladle into clean ½ pint jars and refrigerate until ready to serve.  Nutrition information per tablespoon: 20 calories, 8 gm carbs, 30% of daily Value for Vitamin A. Recipe from allrecipes.com

Oatmeal Cranberry Raisin Cookies
(This recipe was not demonstrated on the program)

Here is a healthier cookie recipe that contains no saturated or trans fat. They are delicious and nicely spiced! You can use raisins too instead of the dried cranberries, but the cranberries look very festive for the holidays!

1-cup whole-wheat flour   
1-teaspoon cinnamon
½ teaspoon baking soda
½ teaspoon nutmeg
½ cup canola oil
½ cup sugar
½ cup brown sugar
1 whole egg plus 1 egg white
1-teaspoon vanilla extract
2 cups dry oatmeal
½ cup raisins
½ cup dried cranberries (Craisins)

METHOD:  Preheat oven to 350 degrees F.  Combine the flour, cinnamon, baking soda, and nutmeg in a bowl and set aside. In a large bowl, combine oil, sugars, eggs, and vanilla and beat with an electric mixer until well mixed.  Add the flour mixture and mix until all is combined.  Stir in the oatmeal, raisins and cranberries with a mixing spoon until incorporated.  Drop the dough by teaspoonfuls onto a baking sheet coated with non-stick cooking spray. Bake for 10-15 minutes or until just browned.  Remove from the sheet to cool. Makes about  4 dozen (1/2 oz.) cookies.  Per serving (2 cookies) = 110 calories, 3 gm total fat, .5 gm. Recipe from the Nutrition Action Healthletter


Poached Pears
Poached pears make a very festive and fat-free dessert! This dessert is not suitable for people with diabetes because it is high in carbohydrates!

4 medium, firm but ripe Bosc or Bartlett pears
1 bottle (15.2 oz.) cranapple raspberry juice
½ cup sugar
2 bay leaves
2 whole cloves
1 tsp orange zest (just the yellow part of the peel)

Method: Peel pears, leaving the pears whole with the stem intact. In a 2-quart saucepan, simmer pears in juice, with remaining ingredients, uncovered for about 10-15 minutes or until pears are tender when poked with a fork. Do not overcook; pears should be tender, but still hold their shape. Place each pear in a shallow serving bowl. Boil juice until slightly thickened and syrupy. Remove cloves and bay leaves, and drizzle juice over pears. Serve warm. Even more delicious when served with a scoop of vanilla frozen yogurt and sprinkled with toasted sliced almonds. Makes 4 servings. Nutrition info. per serving (without any almonds or other accompaniments): Calories 260, fat 0, Sodium 10 mg., Carbs 67 gms, fiber 6 grams, protein 1 gram. Recipe from Gourmet Magazine.

Raspberry Strippers
These vanilla butter cookies are festive and quick to make because you bake the entire recipe at one time. They are low in total fat, even though they are made with butter!  You can use any type of preserves you like, but apricot and raspberry are my favorites!

1/3 cup granulated sugar
5 tablespoons butter
1 ½ teaspoons vanilla
1 large egg white
1 cup all purpose flour
2 tablespoons cornstarch
¼ teaspoon baking powder
¼ teaspoon salt

Topping:
1/3 cup apricot or raspberry preserves, or any favorite

Glaze:
½ cup powdered sugar
2 teaspoons fresh lemon juice or enough to make a drizzling consistency
¼ teaspoon almond or vanilla extract (I like the almond better)

Method:

Preheat oven to 375 degrees F. Beat granulated sugar and butter with a mixer at medium speed until well blended, add 1 ½ teaspoons vanilla and egg white, mix well. Add flour, cornstarch, baking powder and salt, stirring until well blended. Mixture will be stiff. Turn dough onto a lightly floured board and divide in two equal pieces. Roll each portion into a 12” log. Place on a greased baking sheet. Form a ½” deep indentation along the length of the log, using your finger or the handle of a wooden spoon. Spoon preserves into the center, be careful not to overfill. Bake at 375 degrees F. for about 20 minutes or until just starting to brown. While logs are baking, combine powdered sugar, lemon juice and almond extract.  After logs are baked, transfer to a cutting board and drizzle with glaze. Cut each log diagonally into 12 slices per log. Transfer slices to cooling racks, makes 2 dozen cookies. Per cookie: 75 calories, 2.5 gm fat, 1.5 gm sat. fat, 12 grams carbs, 56 mg. sodium, and less than 1 gram protein.  Recipe from Cooking Light magazine.


Whole Wheat Sugar Cookies
These delicious cookies are 100% whole grain. The combination of almond, vanilla, orange, and nutmeg creates a very unique flavor – your friends may ask “What did you put in these?”  You can also frost them with a little orange frosting and decorate them as you like. 

1 cup packed brown sugar
½ cup (1 stick) softened butter
1 egg
2 tablespoons milk
¼ teaspoon almond extract
1 teaspoon vanilla
2 cups whole wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 tablespoon grated orange peel
¼ teaspoon nutmeg
Sugar for rolling

Method:  In a medium bowl, using an electric mixer, cream together brown sugar and butter until fluffy. Add egg, milk, almond and vanilla and mix well. Blend together flour, baking powder, soda, salt, nutmeg and orange peel. Add to egg mixture and blend until combined. Shape dough into balls, using about 2 teaspoons per cookie. Roll in granulated or colored sugar if desired. Place about 2” apart on cookie sheet sprayed with non-stick coating. Flatten cookies slightly. Bake in a preheated 375 degree F. oven for about 9-10 minutes or until golden. Cool on pan 2 minutes and transfer to rack to finish cooling. Nutrition info. per cookie: (considering a yield of 3 dozen cookies)  Calories: 70, Carbs. 11, fiber 1 gm, sodium 78 mg, protein 1 gm.  Recipe from the Wheat Foods Council.

 

Chocolate Recipes

Individual Chocolate Almond Pudding Cakes

This dessert is very chocolaty delicious! Dark or Dutch-process cocoa is simply cocoa which has been treated with an alkalizing agent to make it less acidic. It darkens the color, but it is not higher in antioxidants than regular natural cocoa.  Many companies, including Hershey’s, now sell a blend of regular and Dutch process cocoas.

Cakes:
½ cup all purpose flour
¼ cup sugar
¼ cup dark cocoa (I used Hershey’s Special Dark)
¼ cup almond flour (see directions to make your own, below)
¼ teaspoon salt
1 teaspoon baking powder
1 teaspoon vanilla
¼ teaspoon almond extract
3 tablespoons canola oil
1 large egg
½ cup milk

Topping:
½ cup sugar
2 tablespoons dark cocoa
Pinch of salt
1 cup boiling water

Method:  To make your own almond flour, grind about a heaping ¼ cup of slivered or whole blanched almonds in a coffee or spice grinder, which has been wiped clean. Be careful not to grind too much or you’ll have paste. Just grind to a fine powder. Ready made almond flour can also be purchased from mail order sources, such as King Arthur Flour or Bob’s Red Mill.
   Preheat the oven to 350 degrees F. Spray 8 custard cups with non-stick baking spray. To make the cakes:  Whisk together the flour, sugar, cocoa, almond flour, salt and baking powder.  Whisk in the vanilla, almond extract, oil, egg and milk. Divide among the 8 custard cups, using about 2-3 tablespoons for each.
   Make the topping:  Whisk together the sugar, cocoa, and salt. Divide among the cups, using about 1 heaping tablespoon for each one.  Top each cup with about 2 tablespoons of the boiling water. Place cups on a rimmed baking sheet. Bake the cakes for about 18 minutes. The cakes should be puffy with liquid boiling up around the edges. Serve warm.
Nutrition info. per serving:  200 calories, 8 gm fat, 1 gm sat. fat, 140 mg. sodium, 29 gm carbs, 1 gm fiber, and 3 gm protein. Recipe adapted from King Arthur Flour.

Chocolate Waffles

Not necessarily for breakfast, but rather for a fabulous dessert or snack. These fudgy waffles can be frozen and reheated in the toaster or microwave. Fresh fruit or frozen vanilla yogurt would make a delicious topping!  My 8-inch round waffle iron made about 5 waffles, using about 2/3 cup of batter for each. The nutrition info. is for half of one of my 8-inch waffles.

2 large eggs
¼ cup canola oil
1 teaspoon vanilla
1 cup buttermilk
1 cup flour
¾ cup sugar
½ cup natural cocoa
½ teaspoon baking powder
½ teaspoon baking soda
½ cup chopped walnuts
½ cup mini chocolate chips

Method:  Preheat waffle iron according to directions for your own waffle maker. I sprayed mine with non-stick baking spray. In a large mixing bowl, combine the eggs, oil, vanilla and beat until light about 2 minutes. Then blend in the buttermilk. Stir in dry ingredients until combined. Gently fold in nuts and chocolate chips. Bake in waffle iron according to manufacturer’s directions. Cool waffles on a rack while baking the remainder. Nutrition info. for 1/10th of this recipe: 270 calories, 14 gm fat, 3 gm sat. fat, 180 mg. sodium, 35 gm carbs, 3 gm fiber, 6 gm protein.
Recipe adapted from King Arthur Flour.


Low-Fat Chocolate Sauce

½ cup granulated sugar
¼ cup natural cocoa powder
½ cup light corn syrup
¼ cup fat-free half and half or fat-free evaporated milk
2 tablespoons trans fat-free margarine, such as Smart Balance
½ teaspoon vanilla extract

Method:  In a small saucepan, combine sugar, cocoa, corn syrup and half and half. Stir to blend. Cook over medium heat until mixture comes to a full boil, and then reduce heat to medium low and simmer, stirring occasionally, for 3 minutes.  Remove sauce from heat and stir in margarine and vanilla, stirring until margarine melts. Cool, then store in the refrigerator. Makes about 1 cup. This sauce easily can be reheated in the microwave. Recipe from King Arthur Flour.  Per 1 tablespoon:  70 calories, 16 gm carbs, 1.5 gm fat, 0 gm sat. fat, 25 mg. sodium, 0 fiber, 0 protein.

Homemade Chocolate Angel Food Cake

So much more tender and delicious than one made from a mix!  Using the Just Whites makes it easy, with no leftover yolks. This is wonderful all by itself, but if you want to dress it up, you can serve with fresh or frozen strawberries, a dab of whipped cream, or a scoop of frozen yogurt and some chocolate sauce. (See my recipe for low-fat chocolate sauce.)

1 ½ cups egg whites (I used dried egg whites, ½ cup plus 1 ½ cups warm water as directed on the container)
1 and ½ cups sifted powdered sugar
1 cup sifted cake flour
¼ cup natural cocoa powder, unsweetened
1 and ½ teaspoons cream of tartar
1 teaspoon vanilla
1 cup granulated sugar

Method:  In an extra large mixing bowl, or the bowl from a stand mixer, allow egg whites to stand at room temperature for 30 minutes. Sift powdered sugar, flour and cocoa together 3 times and set aside.
   Adjust oven baking rack to lowest position in the oven and then preheat to 350 degrees. F.
   Add cream of tartar and vanilla to egg whites. Beat on medium speed until soft peaks form. Gradually add sugar, about 2 tablespoons at a time, beating until stiff peaks form.
Set mixer aside.  Sift about ¼ of the flour mixture over the beaten egg whites, and fold in just until blended. Repeat 3 more times, using ¼ of the flour mixture each time.  Pour into an ungreased 10-inch tube pan. Gently cut through the batter with a table knife to remove any large air pockets.  Bake on the lowest rack for about 40-45 minutes, until the top springs back when lightly touched and cracks in the top appear dry.  Immediately invert cake using a rack or empty bottle to hold it up from the counter top. Let cake cool thoroughly before removing from pan. Makes 12 servings: Nutrition info. per serving is 161 calories, 0 gm fat, 51 mg sodium, 36 gm carbs, 0 gm fiber, and 4 gm protein. Recipe from Better Homes and Gardens.

 

Quick and Easy Main Dishes (March 2011 show)

Garlic Curry Chicken with Spinach



This tasty chicken dish can easily be made in less than 30 minutes. The original version called for a cup of coconut milk, which is high in fat and especially saturated fat. Fat-free half and half and a little flour for thickening makes a much healthier substitute!

1-tablespoon olive oil
1-pound boneless, skinless chicken breast cut in one-inch strips
2 cloves garlic, minced
1-teaspoon curry powder
1 teaspoon flour
1 cup fat-free half and half
4 cups fresh spinach, stems removed
Salt and pepper to taste
3 cups hot cooked rice
¼ cup roasted, salted cashews for garnish

Method:  Heat olive oil in large skillet over medium heat until hot but not smoking. Add chicken and cook and stir for 4 to 6 minutes until browned.  Add garlic, curry powder and flour and cook and stir for 30 seconds more.  Reduce heat to low and stir in fat-free half and half. Cook 3-4 minutes more until chicken is completely cooked and mixture is thickened slightly.  Add spinach, and toss to mix. Cook until spinach is wilted. Add salt and pepper to taste (It really doesn’t need either). Serve over hot cooked rice; garnish each serving with 1-tablespoon cashews. Makes 4 servings. Original recipe from Steve Cox in Plexus Tried and True Recipes. Per serving including ¾ cup rice and 1 tablespoon cashews: 410 calories, 11 gm fat, 2 gm sat. fat, 65 mg. cholesterol, 650 mg. sodium, 46 gm carbs, 2 gm fiber, 30 gm protein, and 20% of Daily value for Vitamin A, 15% of daily value for Calcium, and 20% of daily value for Iron.

Sweet-Sour Pork Chops

This tasty recipe is a family favorite, and requires only one pan and is ready in less than an hour. Serve with a baked potato and some broccoli for a delicious and healthy dinner.

4 loin pork chops, thin cut (about 1 pound)
1 tablespoon cornstarch
¼ cup apple cider vinegar
½ cup pineapple juice (drained from pineapple, add water if needed to make ½ cup)
1 tablespoon light soy sauce
1 tablespoon packed brown sugar
1 small green pepper
1 can (8 oz) pineapple chunks in juice, drained with juice reserved

Method:  Trim fat from pork chops. Brown in skillet sprayed with non-stick coating. Mix cornstarch with vinegar until smooth, and juice and water mixture, soy sauce, and sugar. Move chops to one side of pan, and add sauce, cook over low heat, stirring constantly, until thickened. Simmer, covered, until chops are almost tender, about 30 minutes. Add green pepper and pineapple, and simmer, covered, about 10 minutes more until pepper is tender. Serve over rice.  Recipe from the American Dietetic Association.  Makes 4 servings. Nutrition information per serving: 220 calories, 7 gm fat, 2.5 gm sat. fat, 65 mg. cholesterol, 180 mg sodium, 14 gm carbs, 1 gm fiber, and 24 gm protein, also about 40% of daily value for Vitamin C. 

White Chicken Chili

A very hearty and easy to make soup! Notice the high fiber content of 7 grams/serving. However, be aware that due to the canned ingredients, the sodium content is not low. This is a good use for leftover chicken, or you can poach boneless, skinless chicken breasts in some water until tender and then dice and add them to the soup, using the poaching water for part of the water in the soup.

1 tablespoon canola oil
½ cup chopped onion
2 cloves garlic, minced
2-3 teaspoons chili powder (to taste)
½ teaspoon ground cumin
1 (15 oz.) can Great Northern beans, rinsed and drained
1 (14.5 oz.) can reduced-sodium chicken broth
1 ¾ cup water
½ of a 4 oz. can diced green chilies, about ¼ cup
1 and ½ cups diced cooked chicken meat
1 teaspoon dried parsley

Method:  In a large saucepan, heat oil over medium heat. Cook and stir the onion and garlic in hot oil until onion is tender, but not brown. Stir in chili powder and cumin; cook and stir for one minute. Add drained beans, chicken broth, water and green chilies. Simmer, covered, for 10 minutes, stirring occasionally. Stir in the chicken and parsley and heat through. Makes 4 servings:  Nutrition Information per serving: 230 calories, 7 gm fat, 1.5 gm sat fat, 40 mg. cholesterol, 700 mg sodium, 19 gm carbs, 7 gm fiber, and 23 gm protein.  (Recipe from Better Homes and Gardens)

Louisiana Chicken

Here is an easy-to-make dish using one of Campbell’s “Light” soups.  Keep in mind that any recipe using canned ingredients is not low in sodium. There is no need to season the chicken breasts with salt and pepper. Try this with some 10-minute brown rice, and a tossed salad to have dinner on the table in no time at all! Clean up is also quick!

1 teaspoon canola oil
½ cup chopped onion
½ cup chopped green pepper
1 pound boneless, skinless chicken breast halves
1 can (10 ¾ oz.) condensed chicken gumbo soup, such as Campbell’s
1 medium tomato, diced
¾ teaspoon Cajun seasoning

Method:  In a large skillet, heat oil. Sauté onion and green pepper until softened. Add chicken breasts and brown on both sides. Pour chicken gumbo soup over, add tomato and Cajun seasoning. Simmer, covered, about 10 minutes or until chicken is done and flavors are blended. Serve with rice and a green vegetable for a quick and easy meal. Makes 4 servings. Nutrition information per serving:  200 calories, 4.5 gm fat, 1 gm sat. fat, 70 mg cholesterol, 690 mg sodium, 10 gm carbs, 2 gm fiber, and 27 gm protein, as well as about 35% of your daily Vitamin C.  Recipe from Campbell’s Soup Company. 

 

April 2011 Joy of Cooking

Caramel Apple Breakfast Pudding

Here is a tasty breakfast or brunch recipe for Easter entertaining. It can easily be made the night before, refrigerated overnight and baked the next morning before serving. It can be served warm or cool, depending on how you like it! The smell coming from the oven is amazing!  This recipe is what I call ‘nutritionally neutral’ – it is low in saturated fat, but fairly high in sugar, so it is neither completely healthful nor completely unhealthful.

2 medium tart apples, such as Granny Smith, peeled and sliced, about 2 cups
¾ teaspoon cinnamon
½ cup packed brown sugar
2 Tbsp. corn syrup
2 Tbsp. soft margarine, I used Smart Balance
¼ cup chopped pecans
3 beaten eggs
1 ¼ cups 1% milk
1 teaspoon vanilla
¼ teaspoon nutmeg
8-10 ½” slices of French bread

Method:  In a small saucepan, combine apple slices and ¼ cup water. Cover and cook over medium low heat for about 5 minutes, or until apples are tender, stirring occasionally. Drain and transfer to a small bowl. Add cinnamon and stir gently to mix. Set aside. In the same saucepan, combine brown sugar, corn syrup and margarine. Cook and stir over medium heat until mixture just comes to a boil. Pour mixture into a 2 quart glass baking dish. Sprinkle pecans over brown sugar mixture.  In a medium mixing bowl, combine the eggs, milk, vanilla and nutmeg. Now you are ready to assemble: Arrange half of the bread slices atop the caramel/nut mixture, trimming bread as needed to fit the pan. Spoon the cooked apples evenly over the bread layer. Arrange the remaining bread slices on top. Carefully pour the egg mixture over the bread, pressing down gently to moisten all slices completely. Cover with plastic wrap and refrigerate for at least 3 hours, or up to 24 hours. When ready to bake, uncover and bake in a 325 degree F. oven for 40-45 minutes or until a knife inserted near the center comes out clean. Remove from oven, and run a knife around the outside edges to loosen. Let stand for about 15 mins. to cool slightly. Invert onto a platter, and spoon any remaining caramel over the pudding. Makes 8 servings. 
Nutrition info per serving:  260 calories, 7 gm fat, 2 gm sat fat, 70 mg. cholesterol, 220 mg sodium, 42 gm carbs, 2 gm fiber, and 7 gm protein.  Recipe from Better Homes and Gardens.

Broccoli Egg Puff

Here is another great brunch recipe, especially for broccoli lovers!  This is quick and easy to put together. You could also use a pound of frozen broccoli florets, very lightly cooked, to make it even speedier!

1 pound bunch of fresh broccoli
2 tablespoons all purpose flour
½ teaspoon baking powder
5 beaten eggs
1 cup 1% milk-fat cottage cheese
 4 slices bacon, cooked crisp, drained and crumbled
½ cup reduced-fat shredded cheddar cheese, or your favorite

Method:  Trim tough end of broccoli stalk. Remove remaining stalk and cut into small pieces. Cut broccoli buds into smaller florets. Cook stalk pieces for 1-2 minutes, then add florets and cook another 2-5 minutes or until just tender. Do not overcook – you want the broccoli to stay bright green!  Drain and place into a greased 8” square baking dish.  In a small custard cup, combine flour and baking powder. Set aside.  In a medium mixing bowl, beat eggs. With a wire whisk, whisk in flour mixture, and then stir in cottage cheese and bacon. Pour egg mixture over broccoli. Bake in a 350 degree F. oven for about 20 minutes. Sprinkle with cheddar cheese, and bake about 5 mins. more until center is set and cheese is melted. Let stand 5 minutes before serving. Makes 6 generous servings.
Nutrition Information per serving:  170 calories, 9 gm fat, 4 gm sat fat, 170 mg. cholesterol, 450 mg. sodium, 6 gm carbs, 1 gm fiber, and 16 gm protein. Recipe from Better Homes and Gardens.

Joe Di Biase’s Lemon Garlic Tilapia

Tilapia is a mild-flavored fresh-water fish, which is usually farm-raised as are other fish such as salmon, trout, and catfish. Since it grows fast and eats a vegetarian diet, mercury contamination is not a concern. Tilapia is very easy to prepare. It does not have the desirable amount of omega 3 fatty acids that salmon and tuna do, however.  Joe recommends this dish as a nice, high protein, low-fat item for the evening meal before a race.

4 tilapia fillets, about 1 pound
3 tablespoons fresh lemon juice, about 1 lemon
1 tablespoon extra virgin olive oil
1 garlic clove, finely minced
1 teaspoon dried pepper flakes
Pepper to taste

METHOD:  Preheat oven to 375 degrees F. Spray a baking dish with non-stick coating. Pat fillets dry with a paper towel and place in baking dish. Pour lemon juice over fillets, then drizzle with olive oil. Sprinkle with garlic, parsley and pepper. Bake in preheated oven until fish turns white and flakes easily when pulled apart with a fork. Check after 15 minutes.
Nutrition Information per serving:  150 calories, 6 gm total fat, 1.5 gm sat fat, 75 mg. cholesterol, 30 mg. sodium, 1 gm carbs, and 22 gm protein.  Recipe adapted from allrecipes.com

Honey Roasted Red Potatoes

These slightly sweet potatoes are a good accompaniment for almost anything! 

1 pound small red potatoes, quartered, about 6 potatoes
2 tablespoons chopped onion
2 tablespoons olive oil
1 tablespoon honey
1 teaspoon dry mustard
1/8 teaspoon salt
1/8 teaspoon ground black pepper

Method:  Preheat oven to 375 degrees F. Spray a baking pan with nonstick cooking spray.  Scrub and cut potatoes into quarters. Place in a single layer in prepared dish, top with chopped onion. In a small bowl, combine remaining ingredients and drizzle over potatoes and onion. Bake for about 35 minutes, or until potatoes are browned and tender, stirring halfway through the cooking time. 
Nutrition information per serving (1/4 of recipe):  160 calories, 7 gm fat, 1 gm sat. fat, 0 mg. cholesterol, 95 mg sodium, 23 gm carbs, 2 gm fiber, and 2 gm protein. Recipe adapted from allrecipes.com 

 

Asparagus Recipes

Asparagus and Tomato Salad



This colorful salad is perfect for a picnic! If asparagus is not available, you could also substitute green beans.

1 pound fresh asparagus, trimmed and cut into 1” pieces
4 medium tomatoes, cut into wedges
3 cups sliced fresh mushrooms
1 medium green pepper, cut into thin strips

Dressing:
¼ cup canola oil
2 tablespoons cider vinegar
1 garlic clove, minced, (or mashed with the salt)
1 teaspoon dried tarragon, (or 1 tablespoon fresh if you have it)
¾ teaspoon salt
¼ teaspoon pepper
¼ teaspoon hot sauce, such as Tabasco

Method: Cook asparagus in a small amt of water until crisp-tender, about 3-4 minutes. Do not overcook. Plunge into cold water to stop the cooking – asparagus should remain bright green. Place in a large bowl and add the tomatoes, mushrooms and green pepper.
In a small bowl, combine remaining ingredients for dressing. Pour over vegetable mixture and toss lightly to coat. Refrigerate for at least 2 hours, but not more than 24 hours. Stir before serving.  Makes 8 generous servings, Nutrition information per serving: 90 calories, 7 gm fat, .5 gm sat. fat, 0 cholesterol, 230 mg. sodium, 5 gm carbs, 2 gm protein. Recipe adapted from allrecipes.com


Tortilla-Crusted Asparagus and Mushroom Quiche



This easy recipe is a great brunch or light supper idea. The crust is simply 4 whole wheat tortillas overlapped in the bottom of a pie plate – what could be easier??

4 whole wheat tortillas, about 7-8” in diameter each
10 asparagus spears, trimmed, and cut into 1” pieces
1 tablespoon extra virgin olive oil
½ medium onion, finely chopped
1 and ½ cups sliced fresh mushrooms, about ½ of an 8 oz. package
¼ teaspoon salt
Pepper to taste
4 oz. (1 cup) shredded reduced-fat sharp cheddar cheese
3 eggs
½ cup plain Greek-style yogurt

Method: Preheat oven to 375 degrees F. Spray 9” pie plate with non-stick cooking spray. Arrange 4 tortillas to make a crust, overlapping in the center. Cook asparagus in a small amount of boiling water in a large skillet until crisp-tender, drain and set aside. In the same skillet, add the olive oil and sauté the mushrooms and onion until tender, season with salt and pepper. Stir in asparagus. Spread vegetable mixture evenly on top of the tortillas. Sprinkle the shredded cheese on top.  In a small bowl, whisk the eggs and yogurt until mixture is smooth and combined. Pour over the cheese and vegetables. Bake for about 30 minutes, until center is set and top is lightly golden. Let rest for 10 minutes before serving.  Makes 4-6 servings. Nutrition Information per 1/6 of recipe: 230 calories, 10 gm fat, 3.5 gm sat. fat, 105 mg. cholesterol, 390 mg. sodium, 19 gm carbs, 2 gm fiber, and 14 gm protein.  Recipe adapted from Everyday with Rachael Ray.

Baked Asparagus with Balsamic Butter Sauce

This is a very easy and flavorful way to prepare asparagus. Each serving is about 5 spears. Browning the butter slightly is a great way to add more flavor without adding more butter!

1 pound fresh asparagus, washed and trimmed
Cooking spray
Pepper to taste
1 tablespoon butter
½ teaspoon light soy sauce
1 teaspoon balsamic vinegar

Method:  Preheat oven to 400 degrees F. Arrange the asparagus on a baking sheet. Spray asparagus lightly with cooking spray, season with pepper if desired.  Bake the asparagus for about 10-12 minutes, or until as tender as you like it.  Meanwhile, melt the butter in a saucepan over medium heat. Cook and stir until butter smells ‘nutty’ and starts to brown very lightly. Remove from heat and add soy sauce and balsamic vinegar. Pour over the baked asparagus in the pan, and then remove to a serving platter to serve.  Makes 4 servings. Per serving: 40 calories, 3 gm fat, 2 gm sat. fat, 10 mg. cholesterol, 50 mg. sodium, 3 gm carbs, 1 gm fiber, 1 gm protein. Recipe adapted from Southern Living Magazine.

Fresh Asparagus Soup

This fresh-tasting soup is a perfect way to enjoy asparagus. I suggest the lower-sodium chicken broth; you will need one 14.5 oz. can for the entire recipe. Be careful to cover when blending, as hot foods can expand in the blender.

1 pound fresh asparagus, washed, trimmed and cut into 1” pieces
½ cup chopped onion
½ cup lower-sodium chicken broth, or vegetable broth
1 tablespoon soft margarine
2 tablespoons flour
½ teaspoon salt
1/8 teaspoon ground black pepper
1 and ¼ cups chicken broth or vegetable broth
1 cup 1% milk
½ cup plain Greek-style yogurt
1 teaspoon fresh lemon juice

Method:  Place asparagus and onion in medium saucepan with ½ cup broth. Simmer, covered, until the vegetables are tender, about 6-8 minutes.  Remove from heat and reserve a few asparagus tips for garnish. Place remaining asparagus and onion, with juice, in a blender, and blend until smooth. You may need to scrape down the sides a few times. In the same saucepan, melt margarine, and stir in flour, salt and pepper. Slowly stir in the remaining 1 ¼ cups broth and increase heat to high. Whisk until mixture comes to a boil, and cook and stir about 2 minutes. Whisk in asparagus puree and milk until well blended, and then add yogurt and lemon juice. Heat through, but do not boil. Ladle into bowls and garnish with reserved asparagus tips. Makes 4 servings, about 1 cup per serving.  Nutrition Information per serving:  100 calories, 3 gm fat, 1 gm sat fat, 5 mg. cholesterol, 560 mg. sodium, 11 gm carbs, 2 gm fiber, and 7 gm protein. Recipe adapted from allrecipes.com.

 

Rhubarb and Strawberry Recipes - May 2011 Show

 

Rhubarb Upside Down Cake

This homey dessert is a little healthier because it has some oatmeal, plus it contains no unhealthy fats.  You could save about 40 calories and 12 grams of carbs. per serving by using Splenda Sugar Blend or Sun Crystals for baking instead of the granulated sugar in this recipe. Sugar cannot be replaced completely because it helps to tenderize and brown cakes, in addition to providing sweetness!

2/3 cup boiling water
½ cup rolled oats, either quick or old fashioned
2 Tablespoons soft margarine, such as Smart Balance
1/3 cup granulated sugar
2 cups diced fresh rhubarb
1 cup flour
1 teaspoon baking powder
¼ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
2/3 cup granulated sugar
 ½ cup brown sugar
 ¼ cup cooking oil
1 large egg

Method:  In a small bowl, pour the boiling water over the rolled oats, let stand for 20 minutes.  Meanwhile, melt the margarine in an 8” square baking pan. Stir in the 1/3 cup granulated sugar. Sprinkle the diced rhubarb over and set aside while making the cake batter. 
   In a medium bowl, stir together the flour, baking powder, baking soda, cinnamon and salt. Set aside. In a large bowl, combine the 2/3 cup granulated sugar, the brown sugar, oil and the egg, beat until combined. Add the oat mixture and beat well. Stir in the dry ingredients until mixed. Pour cake batter over the rhubarb mixture. Bake in a 350 degree oven for about 50 minutes or till a toothpick inserted near the center comes out clean. Cool on a wire rack for 5 minutes. Run a knife along the sides of the pan to loosen, and invert cake onto a serving platter. Serve warm. Makes 9 servings. Nutrition information per serving, using all regular sugar:  290 calories, 9 gm fat, 1 gm sat. fat, 20 mg. cholesterol, 180 mg. sodium, 50 gm carbs 1 gm fiber, and 3 gm protein.   Recipe from Better Homes and Gardens.

Note: If you are using frozen rhubarb, thaw it in a strainer before using.

Healthier Strawberry Shortcake

What could be better than strawberry shortcake? This version is made healthier by adding some healthy oats in the lower-fat shortcake dough, and it also contains a delicious and nutritious cream filling! Yum! 

¾ cup rolled oats
1¼ cups flour
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
7 ½ tablespoons sugar, divided
2 tablespoons cold butter
¾ cup buttermilk
2 large egg whites
2 lbs of strawberries, washed, hulled and sliced
¼ teaspoon freshly grated lemon peel
1 cup plain Greek yogurt, 0% fat
½ cup reduced fat sour cream
1 teaspoon vanilla extract

Method:  Preheat oven to 425 degrees F.  Line cookie sheet with parchment paper.  In a food processor with knife blade attached, pulse oats until they are coarsely ground. Add flour, baking powder, baking soda, salt and 3 tablespoons of the sugar. Pulse until combined. Add the cold butter, and pulse until mixture resembles cornmeal. Add buttermilk and 1 egg white. Pulse just until ingredients are moistened. Scoop batter, using ¼ cup for each shortcake, onto prepared baking sheet. In a small bowl, lightly beat remaining egg white and brush onto top of shortcakes, and then sprinkle with ½ tablespoon sugar, dividing evenly. Bake about 15 minutes or until golden brown. Cool completely on a wire rack.
   While shortcakes are baking, prepare strawberries. In a large bowl, combine strawberries, the lemon peel, and 1 tablespoon of sugar. Let stand to allow the sugar to draw out some of the juices from the berries.
   Next, prepare the filling. In a medium bowl, stir together yogurt, sour cream, vanilla and remaining 3 tablespoons of sugar. Refrigerate until ready to assemble shortcakes.
Makes 8 servings: Nutrition information per serving:  260 calories, 6 gm fat, 3.5 gm sat. fat, 15 mg. cholesterol, 310 mg. sodium, 43 gm carbs, 4 gm dietary fiber, and 9 gm protein.   Recipe from Good Housekeeping.


Rhubarb Cherry Sauce

This sweet-tart and savory sauce is perfect for pork chops or chicken. It will keep in the refrigerator for up to a week, so it can easily be made ahead. You can serve it cold as a relish, or serve it warm alongside the meat.

½ cup dried cherries
1 tablespoon balsamic vinegar
¼ cup hot water to soften cherries
1 teaspoon olive oil
½ cup finely chopped onion
2 cups diced fresh rhubarb
3 tablespoons sugar
Pinch of ground nutmeg, about 1/8 teaspoon
1/8 teaspoon each (a pinch) of both salt and pepper

Method:  In a small bowl, combine cherries with vinegar and ¼ cup hot water. Let stand while preparing the other ingredients.  In a small saucepan, heat 1 teaspoon olive oil over medium low heat, add onion and cook until softened.  To the saucepan, add cherry mixture (do not drain), rhubarb, and 3 tablespoons of sugar. Bring to a boil and simmer until rhubarb is tender, about 5 minutes. Stir in nutmeg and salt and pepper. Makes about 2 cups, or 8 servings ¼ cup each.  Nutrition information per serving: (does not include any meat) = 60 calories, ½ gm total fat, 0 sat. fat, 0 cholesterol, 40 mg sodium, 14 gm carbs, 1 gm fiber, and 1 gm protein.   Recipe from Martha Stewart Living Omnimedia.

 
Strawberry Spinach Salad with Poppy Seed Dressing

This delicious and colorful salad is perfect for strawberry season, but is tasty all year round.

Fresh spinach leaves, about 2-3 cups per salad
Fresh strawberries, which have been washed, hulled and sliced, about ½ cup per salad
Toasted chopped pecans, about 1 tablespoon per salad

Poppy seed Dressing:
1/3 cup red wine vinegar
1 teaspoon salt
½ cup canola oil
1 teaspoon dry mustard
½ cup sugar
1 and ½ teaspoons grated onion
1 and ½ teaspoons poppy seed

Method:  Combine all dressing ingredients in a screw-top jar with a lid and shake to combine. Store in refrigerator.
Makes about 1 cup dressing: Per 2 tablespoon serving of just the dressing:  180 calories, 14 gm fat, 1 gm sat. fat, 300 mg. sodium, 13 gm carbs, 0 fiber, 0 protein.

Nutrition Information for an assembled salad using the amounts above, including 2 tablespoons dressing:  280 calories, 20 gm fat, 1.5 gm sat fat, 0 cholesterol, 520 mg. sodium, 24 gm carbs, 6 gm fiber, and 4 gm protein.

Recipe from the Wisconsin State Journal.

Strawberry Avocado Salsa with Cinnamon Tortilla Chips

2 teaspoons canola oil
6 whole wheat flour tortillas
2 teaspoons sugar
½ teaspoon ground cinnamon
1 and ½ cups finely chopped peeled ripe avocado (need to buy 2)
1 cup finely chopped strawberries
2 tablespoons minced fresh cilantro
1 teaspoon minced seeded jalapeño pepper
2 teaspoons fresh lime juice
3/8 teaspoon salt

Method:  Preheat oven to 350 degrees F. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges, arrange wedges in a single layer on 2 baking sheets. Bake in 350 degree oven for 10 minutes or until crisp. Combine avocado and remaining ingredients, stir gently to combine. Serve with chips. Makes 12 serving with each serving including 6 chips and 3 tablespoons avocado mixture.  Nutrition information per serving:  138 calories, 6.7 gm fat, 1 gm sat fat, 0 cholesterol, 17 gm carbs, 246 mg. sodium, and about 3 gm protein.  Recipe from Cooking Light Magazine.

 

Healthy Kids Meals and Snacks

Peanut Butter Play Dough

Encourage children to wash their hands before using this!  You can play with it and then eat it! It is good on graham crackers. You can also add Cheerios, or raisins, or anything you want. Chow Mein noodles can be added to make a bird’s nest. The mixture is a little stiff and may require an adult to help make it.  If your powdered milk appears a little lumpy, you may need to sift it before using.

1 cup peanut butter
2/3 to 1 cup non-fat dry milk
2 Tbsp. honey

Method:  Combine all ingredients. Start with the smaller amount of powdered milk and add more as needed to make dough dry enough to handle.  Store in plastic bag in refrigerator, and let come to room temperature before playing.   Makes about 14 oz. Per oz =  140 cals, 9 gm fat, 2 gm sat fat, 125 mg. sodium, 10 gm carbs, 7 gm protein, and 94 mg. calcium.   Recipe from cooks.com


Ranch Taco Salad Dressing

This easy taco salad recipe gives kids the chance to make supper for their family!   Be sure your child can safety use a knife – you can supervise the washing and slicing of the vegetables the night before. This salad can be made in one big bowl or make 4 individual servings so everyone can add the toppings they like best!

Dressing:
½ cup light ranch dressing
¼ cup reduced-fat sour cream
1 teaspoon taco seasoning mix
1 Tbsp mild chunky salsa

Method: Combine ranch dressing, sour cream, taco seasoning, and salsa in a small bowl.  Cover and refrigerate until serving.  Makes about ¾ cup dressing; approximately 3 tablespoons per serving.  Nutrition information per serving:  80 calories, 5 gm fat, 1.5 gm sat fat, 450 mg. sodium, 7 gm carbs, 0 fiber, 2 gm protein.


Chicken Taco Salad

2 cups diced cooked leftover chicken or use a 6 oz. package of pre-cooked chicken strips
8 cups shredded lettuce, such as Romaine
1 tomato chopped
4 green onions, sliced
1 (4 oz) can sliced black olives, drained
1 red or green pepper, diced
½ cup black beans, drained and rinsed if canned
½ cup shredded reduced-fat cheese
1.5 oz package Baked Doritos, crushed

Method:
In a large bowl combine lettuce, tomato, green onion, black olives, red pepper, black beans, and cheese. Place cooked chicken on top.  Top with crushed baked Doritos.  Pass the Ranch Taco Dressing. Makes: 4 salads.  Per serving with 3 Tbsp. dressing: 320 calories, 14 gm fat, 4 gm sat fat, 35 mg. cholesterol, 1160 mg. sodium, 30 gm carbs, 7 gm fiber, and 18 gm protein.  Recipe adapted from allrecipes.com


Banana Dog

Easy breakfast or light meal kids can prepare themselves without the help of an adult! It is healthy too!  7 grams of fiber!

1-2 Tbsp. peanut butter
1 whole wheat hot dog bun
1 banana
2 tsp strawberry jam or jelly

Method: Spread peanut butter on the inside of the hot dog bun.  Place banana in the hot dog bun.  Squirt a squiggly line of strawberry jelly onto the banana.  Makes: 1 banana dog. Nutrition Information per serving (using 1 tbsp. peanut butter) 350 calories, 10 gm total fat, 2 gm saturated fat, 0 cholesterol, 250 mg. sodium, 61 gm carbs, 7 gm fiber, and 9 gm protein. Recipe from Red Light, Green Light, Eat Right by Joanna Dolgoff, MD


Pop Rocks Float

Try this bubbly float at your 4th of July party; its bound to snap, crackle, and pop!  Just like fire works! Any flavor of juice will work well, but we like red, white and blue! 

½ cup cranberry juice
½ cup vanilla frozen yogurt
Pop rocks (one individual package)

Method: Pour juice in an 8 oz. glass, and then add a ½ cup scoop of vanilla frozen yogurt.  Top with a dash of pop rocks candy, and listen for the effects!  Enjoy with a straw and a spoon.   Makes one serving. Nutrition information per serving:  (using all of the pop rocks)  185 calories, 3 gm fat, 10 mg cholesterol 45 mg. sodium, 36 gm carbs, 2 gm protein.


Fruit Smoothie

This fruit smoothie is a healthy way to refresh on a hot summer day! 

1 cup ice
1 cup orange juice
1 cup frozen strawberries, unsweetened, or other frozen fruit of your choice
1 banana
1 (6 oz) low fat yogurt, vanilla or flavor to match the fruit!

Method: Combine all ingredients in a blender and pulse for a couple times followed by blending until smooth. This recipe makes about 3 ½ cups, enough for 3 generous servings. Nutrition information per serving, based on 1/3 of the recipe: 150 calories, 1 gm fat, 40 mg sodium, 33 gm carbs, 2 gm fiber, 4 gm protein, and 110% of Daily Value for Vitamin C. Recipe from Shurfine.


Peachy Yogurt Pops

1 6 oz.container low fat peach yogurt
2 tablespoons chopped peaches
2 Popsicle sticks and 2 small paper cups

Method: In a small bowl, combine yogurt and fruit.  Pour into two small paper cups and cover with aluminum foil.  Stick a Popsicle stick through the middle of the foil and freeze overnight.  Slide the pops out of the cups and serve.  Makes 2 pops.  Nutrition Information per serving: 90 calories, 1gm fat, .5 sat fat, 50 mg sodium, 1 gm carbs, 0 gm fiber, and 3 gm protein. Recipe adapted from Red Light, Green Light, Eat Right by Joanna Dolgoff, MD.


Individual Tortilla Pizza

These tortilla pizzas are easy for kids to make, with their families or on their own. Many parents allow their child to use the oven by age 11 or 12, but this can vary, depending on a child’s maturity level. Encourage them to use oven mitts on both hands. Any number of other ingredients can be added too, such as peppers, onions, mushrooms, olives, etc.
 
1 whole wheat 7-8” flour tortilla
¼ cup pizza sauce
½ cup shredded, low fat, mozzarella cheese.

Method: Preheat the oven to 400 F.  Place 1 tortilla shell on a baking sheet; top with pizza sauce and shredded Mozzarella cheese. Bake for 6-8 minutes or until tortilla is crunchy and cheese is melted.  Makes: 1 pizza. Nutrition information per pizza without additional toppings:   340 calories, 14 gm fat, 6 gm sat fat, 30 mg cholesterol 880 mg. sodium 30 gm carbs, 3 gm fiber and 20 gm protein.

 

Blueberry Recipes

Blueberry Almond Whole Grain Muffins

What could be better than a blueberry muffin? Answer: these delicious and whole grain blueberry muffins! I found that these also taste really good the next day, unlike some muffins which need to be eaten the day they are made. White whole wheat flour is available in local grocery stores (look in the specialty foods section), or by mail order. It has all of the beneficial nutrients of regular whole wheat. It is made from a different variety of wheat that is lighter in color and milder in flavor. 

6 Tablespoons (3/4 of a stick) butter, softened
¾ cup sugar
2 large eggs
2 cups white whole wheat flour
2 teaspoons baking powder
½ teaspoon salt
½ cup 1% milk
2 teaspoons vanilla
½ teaspoon almond extract
1 pint blueberries, fresh or frozen (about 1 ½ to 2 cups)
Topping:  2 teaspoons sugar, 2 Tablespoons sliced almonds

Method: Preheat oven to 375 degrees F. Grease 12 muffin cups or line with paper baking cups.
In a large mixing bowl, cream together the butter and sugar until light and fluffy. Add the eggs, one at a time, beating well after each addition. In a separate bowl, whisk together the flour, baking powder, and salt. Add the dry ingredients to the creamed mixture, mixing well. Stir in the milk and vanilla, mixing only until smooth. Gently fold in the berries. Fill muffin cups ¾ full, using all of the batter. Sprinkle with the sliced almonds and sugar. Bake for about 25 minutes or until golden brown. Cool in pan on a rack for about 10 minutes and then more to a rack to cool completely. Recipe from King Arthur Flour. Nutrition Information per muffin: 210 calories, 8 gm fat, 4 gm sat. fat, 45 mg. cholesterol, 230 mg. sodium, 32 gm carbs, 3 gm dietary fiber, and 5 gm protein.


Watermelon and Blueberry Salad

This beautiful salad is easy to prepare and serve. It would be perfect for the 4th of July, or any other time!

¼ cup sugar
¼ cup water
3 mint sprigs, plus additional for garnish
1 lemon, zest and juice
1/8 teaspoon salt
2 cups fresh blueberries, washed
3 cups cubed seeded watermelon

Method: In a small saucepan, bring the sugar and water to a boil. Remove from heat and add 3 mint sprigs and let steep for 10 minutes.  Then, remove and discard the mint sprigs. Add the zest and juice from one lemon, a pinch of salt, and let cool. Combine with the blueberries and watermelon. Garnish with additional mint sprigs if desired.  Let stand 15 minutes before serving.  Makes 6 servings.  Nutrition information per serving:  80 calories, 0 fat, 0 cholesterol, 55 mg. sodium, 23 gm carbs, 2 gm fiber, 1 gm protein.  Recipe from Food Network Magazine.

Blueberry Sauce for Pancakes or Waffles

Try this delicious blueberry sauce served warm instead of syrup on your next batch of pancakes or waffles. It is delicious! You can also serve it over ice cream or cake for a wonderful dessert. Store in refrigerator, and warm it in the microwave before using.

2 cups fresh or frozen blueberries
¼ cup water
1 cup orange juice
¾ cup white sugar
¼ cup cold water
2 tablespoons cornstarch
½ teaspoon almond extract
1/8 teaspoon ground cinnamon

Method: In a saucepan over medium heat, combine the blueberries, ¼ cup of water, the orange juice and the sugar. Stir gently and bring to a boil. In a small cup, combine the cornstarch and the cold water until no lumps remain. Stir this mixture gently into the blueberries and simmer until thickened and clear, about 3 to 4 minutes. Be careful – it can splatter! Remove from heat and add almond extract and cinnamon. Serve warm over pancakes or waffles. Makes about 3 cups. Nutrition information per 1/3 cup serving: 100 calories, 0 fat, 0 cholesterol, 0 sodium, 26 gm carbs, 1 gm fiber, and 0 protein. Recipe adapted from allrecipes.com

Blueberry Fool

A “fool” is an old-fashioned dessert which originated in England. It is made of cooked fruit, which is folded into whipped cream. Gooseberries were often used. This updated version is far more healthful! The blueberry sauce makes about 1 ¼ cups and can also be used in other ways, such as a topping for cake, etc. 

2 cups fresh blueberries
 ¼ cup sugar
Pinch of salt
½ teaspoon grated lemon zest
1 and ½ teaspoons fresh lemon juice
Vanilla Greek or other yogurt, about 3/4 cup or 6 oz. (one carton) per serving

Method: In a saucepan, combine blueberries, sugar and the salt. Cook and stir over medium heat until the sugar melts and the blueberries soften, about 5 minutes. Stir in lemon zest and lemon juice. Remove from heat and cool to room temperature.
To make individual blueberry fools, layer the vanilla yogurt and some blueberry sauce, using about ¼ cup for each serving, in pretty glasses. Swirl together if you like, and top with a little more blueberry sauce. Makes 5 servings. Nutrition information per serving: 160 calories, 0 fat, 0 cholesterol 125 mg. sodium, 26 gm carbs, 1 gm fiber, and 15 gm protein. Recipe adapted from Food Network Magazine. 

Spinach and Blueberry Salad

This colorful salad can be made all year round, but is especially delicious when fresh summer blueberries are available! Other greens can also be used instead of the spinach if you prefer. This salad is a powerhouse of good nutrition!! 

1 bag of baby spinach
1 small red onion, thinly sliced
½ cup walnuts, toasted
1 cup fresh blueberries
1 package (4 oz.) crumbled feta cheese
Dressing:
1/3 cup extra virgin olive oil
2-3 tablespoons balsamic vinegar
¼ teaspoon kosher salt
Freshly ground black pepper to taste

Method: Divide the spinach among 4 plates. Top evenly with the onion slices, nuts, berries and feta cheese. Combine the dressing ingredients in a small bowl, and drizzle evenly over each salad. Makes 4 servings. Nutrition information per serving:  260 calories, 23 gm fat, 10 mg. cholesterol, 290 mg. sodium, 10 gm carbs, 3 gm fiber, and 7 grams protein. Recipe from Penzey’s Spices.

 

Recipes for Mediterranean–Style Dishes

Kotopulo Skorthato: Lemon Garlic Chicken (with Potatoes)
Pronounced koh-TOH-poo-loh skor-THAH-toh is a simple authentic Mediterranean entrée that exemplifies common delicious flavors used in this culture.  I recommend removing the skin from the fattier pieces of chicken before cooking.



Ingredients:
3 – 3 ¾ pound chicken, cut into quarters
2 pounds potatoes, peeled and cut in quarters
Juice from 2 lemons (1/3- ½ cup)
1 tablespoon of dried oregano leaves
2 tablespoons or 4 large cloves of garlic, finely chopped
1/3 cup of olive oil
1/2 teaspoon pepper
1/2 teaspoon salt

Method: Preheat oven to 350 degrees F. Rinse the chicken and pat dry. Peel the potatoes and cut into quarters, lengthwise. Salt and pepper the chicken and potatoes. Transfer chicken to a 9x13 inch roasting pan, and add potatoes, on and around the chicken. Add oregano, garlic, olive oil, and lemon juice, distributing evenly across the pan. Roast uncovered for a total of 1 hour and 40 minutes. Half ways through (50 minutes), turn the chicken. Check periodically to make sure there is still juice on the bottom of the pan, if needed add ¼ cup of water. Nutrients for 1/6 recipe: calories: 400, fat: 10g, sat fat: 2g, cholesterol: 120mg, sodium: 310mg, carbs: 29g, fiber: 3 g, protein: 47g.  Recipe from about.com


Polpettes (Greek Dill Rolls)
Pronounced pol-PET-tehs. These are a light and zesty Mediterranean side dish that can complement a variety of meat and fish-based entrees.

Ingredients:
1 ¼ lb of potatoes
4 oz feta cheese
4 spring onions, chopped
3 Tbs chopped fresh dill ( 1 Tbsp dried)
1 egg, beaten
1 Tbsp lemon juice
Salt and ground black pepper
Flour for dredging
3 Tbsp olive oil

Method: Boil the potatoes in their skins in lightly salted water until soft. Drain, peel while still warm. Place in bowl and mash. Crumble the feta cheese into the potatoes and add the spring onions, dill, egg and lemon juice and season with salt and pepper. (The cheese is salty, so may omit salt.) Stir well. Then cover the mixture and chill until firm. Divide the mixture into walnut-size balls, and then flatten them slightly. Dredge with flour. Heat the oil in a frying pan and fry the polpettes until golden brown on each side. Drain on paper towels and serve at once. Makes about 20. Serving size is 2 pieces.
Nutrients for 1/10 recipe: Calories: 130, fat: 7g, saturated 2.5g, cholesterol 30mg, sodium 135mg, carbs 13g, fiber 1g, protein 4g.
Recipe from 50 Greek Recipes by Jacqueline Clark and Joanna Farrow


Greek Salad



Unlike most salads we find here in the U.S, a Greek salad like this one contains no lettuce and is instead filled with fresh vegetables that are nutritious and delicious. This authentic Greek salad needs no additional salad dressing; the olive oil and lemon juice provide a fresh and light touch to the salad.
Ingredients:
4 large tomatoes, chopped
1 green bell pepper, chopped
1 cucumber, peeled and chopped
1 red onion, chopped
3 ounces crumbled feta cheese
¼ cup olive oil
1/8 cup lemon juice

Method: In a large bowl, combine the tomatoes, green bell pepper, cucumber, red onion, olive oil, and lemon juice. Refrigerate until thoroughly chilled. Sprinkle feta cheese before serving. Nutrients for 1/6 recipe: Calories: 110, fat: 8g, saturated fat: 3g, cholesterol: 15mg, sodium: 160mg, carbs: 6g, fiber: 2g, protein: 3g. From www.allrecipes.co

Roasted Garlic

Roasted garlic is truly delicious and mild tasting. It can be used in a variety of ways, including on vegetables, potatoes, or as a spread for bread instead of butter. You will be surprised at the velvety texture and wonderful flavor.

Ingredients:
1 head of garlic
1 tsp. extra virgin olive oil

Method:
Slice off ½ inch of the top of the head of garlic, exposing the tops of each clove.  Place garlic on a piece of aluminum foil and drizzle with 1 tsp of extra virgin olive oil, then wrap tightly with the foil. Roast in a 425 degree oven until cloves are soft, about 35-45 minutes.  When the garlic cools, squeeze roasted garlic from skins. Roasted garlic can be used on breads, potatoes, or vegetables.  One head of garlic has 12+ cloves! Source: Cooksillustrated.com

Garlic Health Benefits:
Low in calories, about 3 calories per clove! Low in sodium! 1 clove contains 3 mg. sodium. Powerful phytochemicals! Garlic can help lower cholesterol, reduce risk of heart disease, lower blood pressure, and possibly prevent cancer!


Walnut Mini Baklava


 
Baklava is one of the more famous Mediterranean desserts and this recipe will provide you with a guilt-free way to enjoy this sweet and savory treat in just a bite!

Ingredients:
15 (1 package) mini phyllo shells, such as Athens brand
½ cup coarsely chopped walnuts
¼ cup honey
2 tsp. fresh lemon juice
1 tsp. grated lemon zest
 
Method:  Preheat oven to 350 degrees.  Place the phyllo shells on a rimmed baking sheet. Fill each shell evenly with walnuts. Combine the honey, lemon juice and zest. Drizzle the honey mixture over the walnuts. And bake for 8-10 minutes. Allow to cool briefly before serving.  Makes 15 servings. Nutrition facts per serving:  60 calories, 3.5 gm fat, .2 gm sat fat, 0 cholesterol 15 mg. sodium, 7 gm carbs, and 1 gm protein. 
Recipe from Diabetes Forecast Magazine, August 2011.


Greek Yogurt with Honey



This recipe gives you a healthy way to indulge your sweet tooth. Greek yogurt is naturally higher in protein because it is more concentrated, making it thicker and providing a full bodied taste, compared to the yogurt we are used to here in the U.S.
Ingredients:
6 oz. plain Greek yogurt
1 tablespoon honey

Method: Spoon yogurt into serving bowl and add honey. Feel free to use more or less honey until you get the desired sweetness. Mix together and enjoy! 

 



Whole Wheat recipes

Cracked Wheat Bread

A bread machine does a perfect job of mixing and kneading and rising bread dough, but Alma and I both prefer to use the regular oven for baking.  If you don’t have a bread machine, you can mix the ingredients by hand in a large bowl, or use a stand mixer with a dough hook if you have one.

1/3 cup cracked wheat
1 cup boiling water
1 cup 1% milk
2 tablespoons olive oil
2 cups whole wheat flour
1 cup white bread flour or all purpose flour can be substituted
1 Tablespoon wheat gluten (helps to lighten the loaf)
1 ¼ teaspoons dry yeast
1 Tablespoon packed brown sugar
¾ teaspoon salt
½ teaspoon lecithin granules (helps to tenderize the loaf and extend the keeping qualities)

Method:  Stir cracked wheat into 1 cup boiling water. Remove from heat and let stand for 3 minutes. Drain the wheat and blend in the milk.  Add all remaining ingredients to your bread machine using manufacturer’s suggested order.  Select the dough cycle. When the cycle is complete, remove the dough from the machine, punch it down, cover and let rest for 10 minutes.  Place the dough on a lightly floured surface, and shape into a loaf.  Cover and let rise in a warm place until nearly doubled. Bake in a 350 degree F. oven for about 35-40 minutes or until brown and bread sounds hollow when lightly tapped. Remove from pan and cool on a wire rack. Nutrition Information per slice: 160 calories, 3.5 gm fat, .5 gm sat. fat., 0 cholesterol, 160 mg. sodium, 28 gm carbs, 3 gm fiber, and 6 gm protein. Makes one loaf, or 12 slices.  Recipe from Alma Gasser of Natural Grains and Gardens, LLC. 

Wheat Berry Salad with Cranberries and Apples

Other ways to use wheat berries would be to add the cooked berries to soups or stews, or use them as a hot cereal. You can also make a pilaf or stuffing using wheat berries. This colorful and tasty salad would make a nice accompaniment to your Thanksgiving turkey dinner!  Make the night before to allow the flavors to blend. Add the toasted pecans just before serving.

1/3 cup orange juice
1/3 cup dried cranberries (such as Craisins)
3 cups cooked wheat berries
1 apple, unpeeled, diced
3 tablespoons raspberry vinegar
3 tablespoons extra virgin olive oil
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup toasted pecan halves

Method:  Combine orange juice and Craisins in small bowl. Let stand for 15 minutes.  Combine cooked wheat berries and apple in large bowl. Drain the cranberries and reserve the juice.  Whisk the reserved orange juice, vinegar and oil together in a small bowl until combined, season with salt and pepper.  Pour over the salad and stir gently to coat. Store in refrigerator for at least 30 minutes to blend flavors, but not more than 24 hours. Add toasted pecans when ready to serve so they don’t get soggy.  Makes 12 servings: Nutrition information per ½ cup serving: 130 calories, 7 gm fat, 1 gm sat. fat, 0 cholesterol, 50 mg. sodium, 17 gm carbs, 2 gm fiber and 3 gm protein. Recipe adapted from eating well.com 

To Cook Wheat Berries:  Sort to remove any damaged berries, and rinse before using.   Combine 2 cups wheat berries and 6-7 cups water and 1 teaspoon salt in large saucepan.  Simmer, covered, for at least 1 to ½ hours. Taste a berry to see if it is done. They will remain somewhat chewy.  The liquid may not be all absorbed. I cooked mine for almost 2 hours.  You can cut the cooking time in half by soaking them overnight in the water that will be used for cooking. Another way to cook is to use a crock pot. The Wheat Foods Council recommends using 2 cups wheat berries and 4 cups water, and then cook on low setting for about 8 hours.

Whole Grain Gingersnaps

This delicious, old-fashioned cookie tastes just like your Grandma used to make! It uses 100% whole wheat pastry flour for more nutrients per cookie.  No one will be able to resist the aroma coming from your kitchen when you make these! Note: be careful not to overbake!  Chewy on the inside and crispy on the outside is the perfect texture!

¾ cup shortening
1 cup packed brown sugar
¼ cup molasses
1 egg
3 cups whole wheat pastry flour
2 teaspoons baking soda
½ teaspoon salt
1 teaspoon ginger
1 teaspoon cinnamon
½ teaspoon ground cloves

¼ cup granulated sugar for rolling

Method:  Cream together in mixing bowl the shortening, brown sugar, molasses, and egg until fluffy.  In a separate bowl, stir together the whole wheat pastry flour, soda, salt, ginger, cinnamon and cloves. Mix into shortening mixture until well blended.  Roll dough into balls, about 1 tablespoon each (I use a #60 cookie scoop), then roll in granulated sugar. Place on parchment-lined baking sheet, leaving a little space between cookies. Bake in 375 degree oven for about 10-12 minutes. Be careful not to overbake!  Nutrition information per cookie:  80 calories, 3 gm fat, 1 gm sat. fat, 5 mg. cholesterol, 80 mg. sodium, 11 gm carbs, 1 gm fiber, and 1 gm protein.  This recipe is from Alma Gasser of Natural Grains and Gardens, LLC.

Peanut Butter Whole Grain Muffins

Just right for a mid-morning snack!  Kids will gobble these right up, never realizing they are 100% whole wheat! You can serve with a little grape jelly for that favorite PB & J combination. If you don’t have whole wheat pastry flour, regular whole wheat flour can be substituted, but the texture will not be quite as light!  Another option is to use half whole wheat flour and half white flour.

2 ¼ cups whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
4 tablespoons butter, softened
½ cup packed brown sugar
¾ cup peanut butter, either smooth or crunchy, whatever you like
1 ½ teaspoons vanilla extract
2 large eggs
¾ cup buttermilk
Optional: 1 cup chocolate chips

Method: 

Preheat the oven to 375 degrees F. Grease a muffin tin or line with paper liners.  Whisk together the flour, baking soda, baking powder and salt in a medium bowl.  In a large mixing bowl, cream together the butter and brown sugar. Mix in the peanut butter. Beat in the vanilla and eggs, scraping the bowl to be sure everything is evenly mixed. Add ½ of the dry ingredients and mix, then add ½ of the buttermilk and mix to combine. Repeat with with dry ingredients and buttermilk until all is used.  Stir in chocolate chips if you are using them. Portion into muffin pans. Bake about 20-25 minutes or until a pick inserted in center comes out clean. Let rest in pans for about 5 minutes, and then remove to cool on a rack.  Makes 12 muffins.  Recipe from King Arthur Flour Whole Grain Baking. Nutrition Information per muffin (without chocolate chips): 250 calories, 13 gm fat, 4.5 gm sat. fat, 40 mg. cholesterol, 370 mg. sodium, 26 gm carbs, 3 gm fiber, and 8 gm protein.  If you add the 1 cup chocolate chips, the calories increase to 310 per muffin, the fat increases to 17 gms, the sat. fat. increases to 7 gm, and the carbs increase to 35 gms.


Oatmeal Pecan Waffles

These hearty waffles are perfect to enjoy for a weekend breakfast that will keep you full until lunchtime!  Extra waffles may be frozen individually, and reheated in the toaster or microwave for a quick breakfast. Serve with fresh fruit for a healthy and high fiber start to your day!

1 ½ cups freshly ground whole wheat flour
2 teaspoons baking powder
½ teaspoon salt
2 eggs, lightly beaten (for a fluffier waffle, you can separate the eggs and add just the yolks now. Beat the whites and fold them in after mixing the rest of the ingredients)
2 cups 1% milk
¼ cup canola oil
2 Tablespoons honey
1 cup dry quick-cooking oats
1 cup chopped pecans

Method:  In a mixing bowl, combine the flour, baking powder and salt. In another bowl, combine eggs, milk, canola oil and honey. Stir into dry ingredients just until mixed. Fold in oats and nuts. Preheat waffle maker according to manufacturer’s instructions and bake until golden brown, using amount of batter recommended for your waffle maker. My 7” waffle maker made about 6 large waffles.  Nutrition information for 1/6 of recipe, (one large waffle): 440 calories, 26 gm fat, 3 gm sat. fat, 65 mg cholesterol, 390 mg. sodium, 43 gm carbs, 6 gm dietary fiber, and 12 gm. protein.  Recipe provided by Alma Gasser of Natural Grains and Gardens, LLC.

Alma’s Oatmeal and Whole Wheat Cookies
(This recipe was not demonstrated on the program)

1 cup brown sugar
1 cup white sugar
½ teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1 cup butter, softened
1 teaspoon vanilla
2 eggs
3 cups whole wheat pastry flour
2 cups dry quick oats
1 cup shredded coconut

Method:  Combine brown sugar, sugar, salt, baking soda and baking powder in large mixer bowl.  Blend in vanilla, butter and eggs until creamy.  Stir in flour, oatmeal and coconut.  Drop by tablespoons onto cookie sheets. Bake in 350 degree oven for 10-12 minutes.  Nutrition information not available. Recipe from Alma Gasser of Natural Grains and Gardens, LLC

 

Sweet Potato Recipes

Sweet Potato Bread

This moist and spicy bread is perfect for your Thanksgiving table or for gift-giving. I like to make 4 min-loaves because they bake more quickly. If you prefer milder bread, you can reduce the amount of spices, but to me, it’s perfectly spiced as it is!

1 cup all purpose flour
¾ cup whole wheat flour
1 and ½ cups granulated sugar
1 teaspoon baking soda
¾ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground allspice
¼ teaspoon ground cloves
2 large eggs
1 and ½ cups cooked, mashed sweet potatoes (need about 2 medium sweet potatoes)
½ cup canola oil
6 tablespoons orange juice
½ cup chopped pecans

Method:  In a large bowl, combine first 9 ingredients and whisk together. In a small bowl, beat eggs and add sweet potatoes, oil, and orange juice and mix to combine. Stir this mixture into dry ingredients just until blended. Fold in pecans. Divide into 4 small loaf pans which have been sprayed with non-stick coating. (Or use one 9 x 5” loaf pan to make one big loaf). Bake in a 350 degree oven until a toothpick inserted near the center comes out clean. The mini loaves take about 40 minutes, and the single large loaf takes about one hour.  Cool 10 minutes in the pan, then remove to a rack to cool completely. Makes 16 servings, Nutrition facts per serving:  240 calories, 10 gm fat, 1 gm sat. fat., 25 mg. cholesterol, 210 mg. sodium, 36 gm carbs, 2 gm fiber, and 3 gram protein, and well as 100% of your daily requirement for Vitamin A. Recipe adapted from Taste of Home.

Turkey and Sweet Potato Soup

This hearty soup is a perfect way to use some leftover turkey! You can substitute carrots for the sweet potatoes in this recipe, if you prefer.

2 ½ cups peeled, cubed raw sweet potatoes
1 cup sliced celery
½ cup chopped onion
½ teaspoon dried marjoram
½ teaspoon dried thyme leaves
1/8 teaspoon cayenne pepper
1 cup water
1 can (14 oz.) reduced-sodium chicken broth
2 cups cubed, cooked turkey
1 cup frozen peas
6 slices of bacon, which have been cooked, drained and crumbled
1 tablespoon cornstarch
2 cups 1% milk

Method:  In a large saucepan, combine sweet potatoes, celery, onion, marjoram, thyme, cayenne, water and chicken broth. Bring to a boil, cover, and simmer about 15  mins, or until vegetables are tender. Stir in turkey, peas, and crumbled bacon. Continue to simmer until peas are tender.  In a small bowl, combine cornstarch and milk, blend well. Slowly stir into soup, stirring constantly, cook and stir until thickened and bubbly. Makes 6 servings, about 1 1/3 cups each. Nutrition information per serving: 230 calories, 4.5 gm fat, 2 gm sat fat, 50 mg. cholesterol, 480 mg. sodium, 22 gm carbs, 3 gm fiber, and 23 gm protein. Original recipe from Pillsbury Holiday Recipes.

Sweet Potato Pancakes

These hearty pancakes are not low calorie, but they are delicious! Their golden color is very appealing. They would be a good way to use some leftover sweet potatoes too. Notice there is no sugar in the recipe – the sweet potatoes provide all the sweetness needed. Try them for a filling breakfast before going out shopping the day after Thanksgiving!

1 and ½ cups all purpose flour
3 ½ teaspoons baking powder
1 teaspoon salt
½ teaspoon ground nutmeg
2 eggs, beaten
1 cup cooked, mashed sweet potatoes
1 ½ cups 1% milk
¼ cup canola oil

Method:  In a medium bowl, combine dry ingredients: flour, baking powder, salt and nutmeg. In another medium bowl, beat eggs lightly. Mix in mashed sweet potatoes, milk and oil until blended. Stir wet ingredients into dry ingredients to form a batter.  Spray griddle with cooking spray and preheat to medium-high heat. Pour batter onto griddle to form about 4” pancakes. Cook until underside is golden brown and bubbles begin to form on edges and then turn to cook other side.  Makes about 12 pancakes. Nutrition information per one pancake: 150 calories, 6 gm fat, 1 gm sat. fat, 35 mg. cholesterol, 350 mg. sodium, 18 gm carbs, 1 gm fiber, and 4 gm protein, as well as 90% of daily requirement for Vitamin A.  Recipe adapted from allrecipes.com

Simple Ways to Prepare Sweet Potatoes:

Sweet potatoes are one of the healthiest vegetables, because they are high in fiber, Vitamin A and also Vitamin C. They are available all year round. There are a variety of processed and convenience sweet potato products available, but the freshest and least expensive way to purchase them is fresh from the produce section. Store them at cool room temperature for best keeping qualities; do not store in refrigerator. 

Simple baked sweet potatoes:  To bake in the oven, scrub potatoes and remove any blemished areas. Prick with a fork in several places. Place on a cookie sheet to avoid drips in your oven.  Bake in a 400 degree F. oven for about 40-50 minutes, depending on size, until they feel soft.  In the microwave, prepare as above and bake on high for 5-8 minutes, rotating halfway through baking, until soft.

Sautéed sweet potato slices:  Peel fresh sweet potatoes and slice crosswise into about ½ inch slices. (Be careful with your knife, sweet potatoes are a hard vegetable when raw).   Heat a little olive oil in a skillet, add sweet potato slices and fry until browned, turn over, add a little water, cover, and cook until potato slices are tender, about 10 minutes total.  Season with salt and pepper, or as desired.

Roasted Sweet Potatoes:  Peel and cut sweet potatoes into cubes. Place on large baking sheet and drizzle with olive oil and salt and pepper as desired. Roast in a 400 degree F. oven until tender, about 20-30 minutes or so. You can also combine them with white potatoes, for a multi-color potato dish.

Sweet Potato Fries:  Cut sweet potatoes into sticks, like French fries.   Place on a large baking sheet in a single layer, and drizzle with olive oil and seasonings as desired. I used a tablespoon of sugar mixed with a teaspoon of chili powder to season the batch I made on the show. The sugar helps them caramelize.  Roast in a 400 degree oven about 20 minutes or until tender and browned.

Mashed sweet potatoes:  The easiest way to make them is to prick them with a fork and bake them as above. Then, when cool enough to handle, place in a mixing bowl and mash until smooth, using a mixer on low speed.  At this point, you can refrigerate them until ready to use. (for the Sweet Potato Pancakes, for example!)

 

December Showstopping Desserts!

Cranberry Coconut Trifle

A trifle is an English dessert, with layers of cake, custard and fruit, usually topped with whipped cream.  Use your prettiest large glass serving bowl to display this show stopper!   Packaged ladyfingers or angel food cake can be substituted for the homemade sponge cake if desired, but the result won’t be as delicious!  Although there are lots of steps to make this, you can start ahead of time and make the custard and cranberry mixtures up to 2 days ahead.

Coconut Custard:
3 cups low fat milk, divided
1/3 cup cornstarch
3 large eggs, beaten
1 teaspoon coconut extract
¼ teaspoon salt
1 can (15 oz.) light coconut milk
2/3 cup granulated sugar

Method:  Whisk ½ cup milk with cornstarch in a small bowl and place near the stove. Then whisk the 3 eggs, 1 teaspoon coconut extract and ¼ teaspoon salt in another bowl. In a large saucepan, combine the remaining 2 ½ cups milk, the coconut milk, and the 2/3 cup sugar.  Heat over medium high heat until steaming hot, but not boiling. Gradually stir in the cornstarch mixture, whisking constantly. Bring to a full boil over medium heat, cook and whisk constantly until thickened and bubbly. Whisk some of the hot milk mixture into the eggs, whisking constantly, and then return all of the egg/milk mixture back into the saucepan, cook and stir for a few moments until thickened. Strain, if desired, to remove any pieces of egg. Cover and refrigerate at least 4 hours, or up to 2 days.

Cranberry Filling:
2 bags (12 oz. each) cranberries, picked over and rinsed
1 cup cranberry juice
1 cup granulated sugar
½ cup honey

Method:  Combine all cranberry filling ingredients in a large sauce pan. Cook over medium high heat, stirring often, until most of the cranberries burst open, about 7-10 minutes. Cool to room temperature, can refrigerate for up to 2 days.


Coconut Sponge Cake

1 ¼ cups cake flour
1 ½ teaspoons baking powder
½ teaspoon salt
3 large eggs (1/2 to 2/3 cup eggs)
3/4 cup granulated sugar
1/3 cup hot water
2 teaspoons coconut extract

Method:  Preheat oven to 350 degrees. Grease and flour a 9 x 13” baking pan and set aside. Let eggs come to room temperature.  Sift together flour, baking powder and salt. In mixer bowl, beat 3 large eggs on medium high speed until tripled in volume and pale light yellow in color. Eggs should mound on the surface for a few moments when the beaters are lifted. Beat sugar in gradually. Blend in hot water and extract. Quickly and
gently fold in the flour mixture. Spread batter evenly in the prepared baking pan. Bake the cake until puffed and lightly browned, about 25 minutes. Cool in pan for 10 minutes, and then turn out onto a rack to cool completely.  When cool, cut into 1” cubes. You may not need all of the cake for the dessert – save the rest for shortcake.

To assemble trifle:  Spread about 1 cup of the custard in the bottom of the trifle dish. Top with about ¼ to 1/3 of the cake cubes and about 1 cup of the cranberry filling. Repeat layers 2-3 more times. Tip: Depending on the size of your serving bowl, you may not use all of the individual components. If any are left, make individual servings to have later. Make topping.

Topping:
½ cup whipping cream
½ cup non fat vanilla Greek yogurt
2 tablespoons confectioners’ sugar
1 teaspoon coconut extract

3 tablespoons coconut flakes, toasted if desired.

Method: In chilled mixing bowl, beat whipping cream until soft peaks form. Whisk in yogurt, confectioners’ sugar, and 1 teaspoon coconut extract. Spread over the top of the trifle. Garnish with the toasted coconut. 

Makes 16 servings, about 1 cup each:  Nutrition information per serving:  330 calories, 7 gm fat, 4.5 gm sat. fat, 80 mg. cholesterol, 210 mg. sodium, 62 gm carbs, 2 gm fiber, and 6 gm protein.   Recipe adapted from Eating Well magazine.


Peppermint Brownies

These brownies are gluten free! They contain no flour, but if you need to be sure they are totally gluten free, check to be sure your extracts and baking powder are also gluten free. For a more festive look, you can lightly frost them and sprinkle with some chopped peppermint candies.  No one will be able to guess the secret ingredient!

1 can (15 oz.) black beans, drained and rinsed
3 large eggs
3 tablespoons canola oil
¾ cup granulated sugar
½ cup unsweetened cocoa powder
1 teaspoon vanilla extract
½ teaspoon peppermint extract
½ teaspoon baking powder
Pinch of salt
½ cup mini semi-sweet chocolate chips, divided

Method:  Preheat the oven to 350 degrees F. Spray an 8 x 8” baking pan with nonstick cooking spray and set aside. Place the black beans and oil in the bowl of a food processor and process until smooth and creamy. Add the eggs, sugar, cocoa, extracts, baking powder and pinch of salt and process until smooth. Add ¼ cup of the chips and pulse to combine. Pour the batter into the prepared pan, smooth the top, and sprinkle with the remaining chocolate chips.  Bake for 30-35 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2” squares.  Nutrition information per 2” square, unfrosted:  120 calories, 5 gm fat, 1.5 gm sat. fat, 18 gm carbs, 2 gm fiber, 95 mg sodium, and 3 gm protein. Recipe from the Dry Bean Quarterly, a publication of the Northarvest Bean Growers Association. 


Maple Pecan Tart with Dried Cherries

Is there such a thing as a healthier pecan pie? This pie has about 150 calories less per slice than a traditional pecan pie. It features a lighter crust, which is a cinch to make in your food processor. And, it requires no rolling!  Other nutrition benefits include the use of more pecans (2 cups total), dried cherries, and the antioxidant benefits of real maple syrup!

Crust:
1 large egg yolk
2 tablespoons unsalted butter, melted
2 tablespoons canola oil
1 tablespoon water
½ cup pecan pieces
1 tablespoon granulated sugar
1 cup plus 2 tablespoons flour
¼ teaspoon salt

Method:  Preheat oven to 400 degrees F. Coat a 9” pie plate or tart pan with cooking spray.  Combine egg yolk, melted butter, oil and water in a small bowl and set aside. In food processor, combine pecans and sugar and process until pecans are finely ground. Add flour and salt and process to combine.  Drizzle the egg yolk mixture through the feed tube and pulse just until the mixture is combined.  Press mixture into the pie plate, pressing firmly across the bottom and up the sides. Bake until dry and just beginning to brown on the edges about 12-14 minutes.

Filling:
2 large eggs
½ cup pure maple syrup
½ cup packed brown sugar
1 tablespoon unsalted butter, melted
¼ teaspoon salt
½ cup pecan pieces
1/3 cup chopped dried cherries
1 cup whole pecans for topping

Method:  Whisk eggs, maple syrup, brown sugar, butter and salt together in a medium bowl. Remove ¼ cup of the mixture and set aside. Mix in ½ cup pecan pieces and dried cherries. Evenly spread the filling in the baked crust.  Combine the ¼ cup reserved maple syrup mixture with the 1 cup whole pecans, and arrange decoratively on top of the filling. Drizzle any remaining maple syrup mixture over the top. Reduce oven heat to 350 degrees, and bake pie for about 25-30 minutes or until it no longer jiggles when it is gently shaken. Cool on a wire rack.  Makes 10 servings. Nutrition info. per serving:  353 calories, 22 gm fat, 4 gm sat fat, 65 mg. cholesterol, 36 gm carbs, 2 gm fiber, 136 mg. sodium, and about 5 gm protein. Recipe adapted from Eating Well magazine.

 

New Year Recipes

Maple Apple Oatmeal

Oatmeal is an excellent whole grain. All types of oats, whether steel cut, old fashioned, or 1 minute quick cooking are all made from the same oat kernel, the difference is in how thinly they are sliced and rolled. Instant oatmeal, on the other hand, may have additional ingredients added.

3 cups apple juice
½ teaspoon cinnamon
¼ teaspoon salt
1 and ½ cups oats, either quick or old-fashioned
½ cup chopped fresh apple
¼ cup maple syrup
½ cup chopped nuts

Method:  In medium saucepan, bring juice, cinnamon, and salt to a boil. Stir in oats, apple and syrup. Reduce heat to medium, Cook one minute for quick oats or 5 minutes for old fashioned oats, or until most of the juice is absorbed, stirring occasionally. Stir in nuts if desired. Let stand until desired consistency.  Makes 4 servings:  Nutrition Information per serving:  370 calories, 12 gm fat, 1 gm sat. fat, 0 cholesterol, 85 mg. sodium, 60 gm carbs, 6 gm fiber, and 6 gm protein. .Recipe from Quaker Oats Company.

Here is a single serving microwave version: (this is 1/3 of the above recipe)
1 cup apple juice
1/8 teaspoon cinnamon
Dash of salt
½ cup quick oats
2 Tablespoons chopped fresh apple
4 teaspoons maple syrup
2 Tablespoons pecans

In a microwave safe cereal bowl, combine all ingredients except nuts. Cook on HIGH for 1 ½ to 2 minutes or until mixture boils. Stir in nuts. Let stand until desired consistency. Makes 1 generous serving.


Oven Roasted Broccoli

Broccoli is one of the healthiest vegetables!  It is a good source of calcium, Vitamin C, folate, potassium, and Vitamin K, plus all those wonderful antioxidants. Roasting intensifies the natural sugars in broccoli, which can make it taste sweeter and less bitter.

1 pound fresh broccoli stalks
2 tablespoons olive oil
2 cloves garlic
¼ teaspoon kosher salt
¼ teaspoon black pepper
1/3 cup Japanese bread crumbs (Panko bread crumbs)
¼ cup grated Parmesan cheese

Method:  Heat the oven to 425 degrees. Peel broccoli stalks and cut into small pieces. Cut florets into bite size pieces. Toss the broccoli with the oil, garlic, salt and pepper. Spread the bread crumbs in a 9 x 13 inch metal pan and bake for about 2 minutes, or until lightly toasted. Remove the bread crumbs from the oven and add to the broccoli mixture, then toss to combine. Return the mixture to the baking pan, and roast until the broccoli is just tender, about 8-10 minutes. Sprinkle with cheese, if desired, and serve immediately. Makes 4 servings. Nutrition Information for ¼ of recipe:  130 calories, 9 gm fat, 2 gm sat. fat, 5 mg. cholesterol, 230 mg. sodium, 10 gm carbs, 2 gm fiber, and 5 gm protein. Recipe adapted  from Alton Brown, Good Eats 3.

Marinated Salmon Fillets

Salmon is so good for you!  It is one of the best sources of omega 3 fatty acids, that heart- healthy kind.  In the summer time, try this recipe on the grill. Used marinades can contain bacteria from the raw meat/fish juices, so a marinade should always be discarded, or boiled for at least 2 minutes before using. You can also save some out before marinating your meat or fish.

1 lb. salmon fillets, thawed, if frozen
¼ teaspoon lemon pepper, or to taste
1/8 teaspoon garlic powder
3 Tablespoons light soy sauce
3 Tablespoons brown sugar
3 Tablespoons water
2 Tablespoons olive oil

Method:  Sprinkle salmon fillets with lemon pepper and garlic powder. In a small bowl, combine soy sauce, brown sugar, water, and vegetable oil until sugar dissolves. Place fish in a resealable plastic bag with the marinade mixture, seal, and turn to coat fish with the marinade. Refrigerate for about 2 hours. Drain marinade, and place in small saucepan. Boil until slightly thickened but at least 2 minutes to destroy any bacteria. Bake salmon in 400 degree oven for about 15 minutes or until it flakes with a fork. Drizzle boiled marinade over the salmon and serve. Makes 4 servings. Nutrition information per serving:  250 calories, 12 gm fat, 2 gm sat fat, .84 gm healthy omega 3 fatty acids, 55 mg. cholesterol, 540 mg. sodium, 11 gm carbs, 0 fiber, and 24 gm protein. (Note: Nutrition information includes all of the marinade)  Recipe adapted from allrecipes.com

Salsa Red Beans and Rice

This tasty recipe can be used as a meatless main dish, but it can also be served as an accompaniment to a Mexican meal, as a stuffing for green peppers, or a filling for burritos – very versatile and healthy!  Leftovers reheat very easily too!

1 medium green pepper, chopped
½ cup chopped red onion
4 garlic cloves, minced
1 tablespoon olive oil
5 cups cooked brown rice
1 and ¼ cups salsa (use your favorite)
1 can (16 oz) kidney beans or red beans, rinsed and drained
½ teaspoon salt

Method:  In a large non-stick skillet, sauté the green pepper, onion and garlic in oil until vegetables are tender. Stir in the rice, salsa, beans, and salt. Reduce heat, and simmer uncovered a few minutes to heat everything through.   Makes 8 servings, Nutrition information per serving:  240 calories, 3 gm fat, 0 sat. fat, 0 cholesterol, 440 mg. sodium, 45 gm carbs, 9 gm fiber, and 8 gm protein.  Recipe adapted from allrecipes.com

 

Cooking for One or Two

Small Recipe Fruity Coleslaw

This is a delicious coleslaw recipe that is just a little sweet. It may even appeal to those who don’t care for coleslaw! It is a perfect way to round out your lunch sandwich.  Use the remaining coleslaw mix to add to homemade vegetable soups, mix into stir fries, or serve as a cooked vegetable.

2 cups coleslaw mix (or shredded cabbage)
1 snack-size cup mandarin oranges with no sugar added, drained
½ cup chopped apple (leave peeling on)
¼ cup reduced-fat mayonnaise
2 teaspoons honey
¼ teaspoon poppy seeds

Method:  Combine coleslaw mix, oranges and apple in a small bowl.  Combine the dressing ingredients and pour over coleslaw mixture and toss to coat. It may look a little dry at this point, but don’t add more mayonnaise – it will become more moist as it chills. Refrigerate at least 2 hours before serving.  Makes 3 servings. Each serving = 110 calories, 7 gm fat, 1 gm sat. fat, 7 mg. cholesterol, 150 mg. sodium, 14 gm carbs, 2 gm fiber, and 1 gm protein. Recipe adapted from Taste of Home.


Dark Chocolate Cherry Almond Brownies

A loaf pan makes a perfect baking dish for this small recipe. Keep the remaining cherries frozen, and use in smoothies, fruit salads, or just enjoy them as a serving of very healthy fruit! These delectable brownies make a perfect heart-healthy gift for your favorite Valentine! 

½ cup frozen pitted dark sweet cherries, thawed and quartered
One large dark chocolate candy bar (4.25 oz.), (Hershey’s Special Dark is one kind), chopped and divided
3 tablespoons canola oil
½ cup sugar
2 eggs
½ teaspoon almond extract
dash of salt
½ cup plus 1 tablespoon all-purpose flour
¼ cup chopped almonds, toasted

Pat cherries dry with paper towel, set aside. In a microwave safe bowl, melt about ½ cup of the chopped chocolate (about 2/3 to ¾ of the bar) with the canola oil. This may take 30-45 seconds. Stir until smooth. Stir in sugar, eggs, almond extract and dash of salt. Add flour and mix well. Stir in cherries and remaining chopped chocolate candy. Spray a 9 x 5 x 3” loaf pan with nonstick cooking spray, and spread batter evenly in pan. Top with toasted almonds. Bake in 350-degree oven for about 25-30 minutes, or until brownies begin to pull away from the sides of the pan. Cool on a wire rack. Makes 8 brownies.  Per brownie: 260 calories, 13 gm fat, 1 gm sat fat, 45 mg. cholesterol, 20 mg. sodium, 32 gm carbs, 2 gm fiber, and 4 gm protein.   Recipe adapted from Taste of Home.


Chicken in Sweet Pepper Sauce

This tasty recipe has a light and delicate flavor, and makes a very simple, but still elegant, dinner for two. Serve with rice or pasta and a green salad. If you are cooking for one person, the leftover chicken can be sliced and warmed up in the remaining sauce for a second meal.

2 boneless skinless chicken breast halves (about 10 oz. total)
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon pepper
1 tablespoon canola oil
1/3 cup chicken broth (use 1/3 teaspoon chicken bouillon granules plus 1/3 cup water)
1/3 cup white wine (or substitute more chicken broth)
¼ cup chopped sweet yellow pepper
¼ cup diced fresh tomato
1 tablespoon minced cilantro or ½ teaspoon dried parsley flakes

METHOD:  If chicken breasts are thick, flatten them or try cutting them in half horizontally. On a dinner plate, place chicken breasts and sprinkle both sides with flour. In a medium skillet, heat oil. Brown chicken on both sides; sprinkle lightly with salt and pepper. When brown, stir in the broth, wine, and yellow pepper. Cook, uncovered, for about 5 minutes or until pepper is tender and liquid is reduced by half and slightly syrupy. Stir in tomato and cilantro or parsley. Makes 2 servings. Nutrition information per serving:  290 calories, 11 gm fat, 1.5 gm sat. fat, 85 mg. cholesterol, 8 gm carbs, 1 gm fiber, 33 gm protein.  Recipe adapted from Taste of Home.


Four Healthy Whole Grain Pancakes

These heart healthy pancakes make a great way to start your day! Wheat germ is a healthy ingredient to add to hot cereals, granola, baked goods such as muffins and quick breads. Any leftover pancakes can be cooled on a wire rack and individually wrapped and frozen. To serve, place frozen pancake on serving plate, and microwave until defrosted and warm, add butter and syrup if desired, heat through, and enjoy! 

1/3 cup plus 1 tablespoon all-purpose flour
¼ cup quick cooking oats
3 tablespoons toasted wheat germ
2 teaspoons sugar
1 and ¼ teaspoons baking powder
1/8 teaspoon salt
2/3 cup fat free milk
¼ cup plain fat-free yogurt
1 tablespoon canola oil

METHOD:  In a small bowl, combine the dry ingredients, (through salt).  In another small bowl, combine the milk, yogurt and oil. Stir into dry ingredients just until moistened. Let stand for a few minutes to allow the whole grains to absorb the liquids.
Pour batter by 1/3 cupfuls onto a hot griddle coated with nonstick cooking spray.  Cook until bubles form on the top of the pancake and underside is golden, then turn to cook second side until golden brown. Makes 4 pancakes.  Per pancake:  150 calories, 4.5 gm fat, 0 saturated fat, 0 cholesterol, 230 mg. sodium, 21 gm carbs, 2 gm fiber, and 6 gm protein. Recipe from Taste of Home.