FRIDAY FARE - Healthy Barbequed Desserts

It's been awhile since I posted some yummy, healthy recipes here on the blog.  Today, because I'm in a grillin' mood, I thought I'd post some grilled dessert recipes.  Grilled desserts, you ask??  Yep - check 'em out...

Barbequed Peaches

Ingredients

2 firm, ripe freestone peaches, halved and pitted
4 tablespoons barbeque sauce

Directions

1.  Preheat grill for medieum heat and lightly oil the grate.
2.  Slice flesh-side of peach halves diagonally about 1/4-inch deep, twice in each direction
3.  Drizzle flash-side of each peach half with barbeque sauce; brush sauce for an even coat.
4.  Place peaches, flesh-side up, on the grill.  Cook until barbeque sauce bubbles slightly and peaches are a little softer than when you put them on the grill, 7 to 10 minutes.

Extra Simple BBQ Bananas

Ingredients

2 bananas
4 scoops of vanilla ice cream
1 teaspoon chopped fresh mint (optional)

Directions

1. Place whole, unpeeled bananas on grill, turning occasionally until the peel is blackened.  Remove stems and skin.
2.  Slice bananas, and serve over vanilla ice cream with mint garnish.

Serving suggestion:  Try slicing the banana in half lengthwise, then grill it flesh side down.  Peel after, top on vanilla frozen yogurt, drizzle with honey and sprinkle with granola. Yum!

Barbequed Pineapple

Ingredients

1 fresh pineapple
1/4 cup rum
1/4 cup brown sugar
1 T. ground cinnamon
1/2 t. ground ginger
1/2 t. ground nutmeg
1/2 t. ground cloves

Directions

1.  Peel the pineapple and, leaving it whole, cut out the center core.  Slice into 8 rings, and place them in a shallow glass dish or resealable plastic bag.  In a small bowl, mix together the run, brown sugar, cinnamon, ginger, nutmeg, and cloves.  Pour marinade over the pineapple, cover, and refrigerate for 1 hour, or overnight.
2.  Preheat grill for high heat.  Lightly oil grate.
3.  Grill pineapple rings 15 minutes, turning once, or until outside is dry and char marked.  Serve with remaining marinade.

Serving suggestion:  you can replace the rum and sugar with fruit juice!

FRIDAY FARE - Healthy Smoothies

I wanted to share something light and yummy today, so I looked for some healthy SMOOTHIE recipes.  Enjoy...

Amy's Healthy Fruity

Ingredients

• 1 cup strawberries, hulled
• 1/3 cup frozen blueberries
• 2 bananas, peeled and cut into chunks
• 1/2 cup orange juice
• 1 1/2 cups plain yogurt
• 1 tablespoon soy milk powder

Directions:

Combine strawberries, blueberries, bananas, orange juice, yogurt, and soy milk powder in a blender. Blend until smooth, then pour into glasses and serve.
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Melon Lime Cooler

 

Ingredients

• 4 1/2 cups cubed honeydew melon
• 1 1/2 cups lime sherbet
• 2 tablespoons lime juice
• 4 fresh strawberries (optional)

  Directions
  
Place honeydew melon in a single layer on a baking sheet. Cover and freeze until firm, about 30 minutes.  Transfer frozen melon to a food processor with the sherbet and lime juice. Puree until smooth. Pour mixture evenly into 4 glasses, and garnish each glass with a strawberry. Serve immediately. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Peanut Butter Banana Smoothie

 Ingredients

• 2 bananas, broken into chunks
• 2 cups milk
• 1/2 cup peanut butter
• 2 tablespoons honey, or to taste
• 2 cups ice cubes

  Directions

Place bananas, milk, peanut butter, honey, and ice cubes in a blender; blend until smooth, about 30 seconds.

FRIDAY FARE: Three Hummus Recipes and a Recommendation

A few days ago, I took my kids to a Greek restaurant... Aristo's, near the University of Utah. We went on my oldest son's recommendation - my youngest son had a school assignment to try out a foreign restaurant - one that wasn't Mexican, Italian, or Chinese. So, we tried Greek!

(We had to take a picture to prove that we did the assignment, so here is Matthew with the menu - he loved the food - he had a gyro. The meat was lamb - something new for him)

I've never had Greek food, and I'm on a strict diet right now, so I picked out a Greek salad - minus the Kalamata olives and feta cheese (I know - bummer, right?) It was very good. We also ordered hummus with warm pita bread for the table. The look and smell were just too much for me, and I tried a small bite to see what it tasted like. WOW! It's a good thing that my kids had already eaten almost every bit of that hummus, or I would have lost my willpower and snarfed it down! It was SO good! And the warm, buttery pita bread was to die for. I'm happy to report that I stopped at one bite - but I wanted more. :-)

Today, I'm going to share 3 hummus recipes that I found on CookingLight.com.

This first one is the traditional hummus recipe - it is a Middle Eastern dip, traditionally made with chickpeas, tahini, lemon juice, and olive oil. Make ahead and refrigerate for a day, and then let it sit at room temperature for 30 minutes. Serve with warm pita bread, or pita chips...

Traditional Hummus

Ingredients

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

The next hummus recipe uses two of my favorite ingredients: garlic and sun-dried tomatoes!

Garlic & Sun-dried Tomato Hummus

Ingredients

• Cooking spray
• 2 (6-inch) pitas, each cut into 10 wedges
• 1/4 cup water
• 2 tablespoons chopped oil-packed sun-dried tomato halves
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 garlic cloves
• 1 (15-ounce) can chickpeas (garbanzo beans), drained

Directions

1. Preheat oven to 425°.
2. Coat a baking sheet with cooking spray. Place pita wedges on pan, and coat with cooking spray. Bake at 425° for 6 minutes or until golden.
3. Combine water, tomato, salt, pepper, garlic, and beans in a food processor, and process until smooth. Serve with pita wedges.

For the last recipe, I thought we'd try something unusual...

Spicy Black Bean Hummus

Ingredients

• 1 garlic clove, peeled
• 2 tablespoons fresh lemon juice
• 1 tablespoon tahini (roasted sesame seed paste)
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 (15-ounce) can black beans, rinsed and drained
• 1 small jalapeño pepper, chopped (about 2 tablespoons)
• Dash of crushed red pepper
• 2 teaspoons extra-virgin olive oil
• Dash of ground red pepper
• 1 (6-ounce) bag pita chips (such as Stacy's Simply Naked)

Directions

1. Place garlic in a food processor; process until finely chopped. Add lemon juice, tahini, cumin, salt, black beans, jalapeño pepper, and crushed red pepper; process until smooth. Spoon bean mixture into a medium bowl, and drizzle with extra-virgin olive oil. Sprinkle with ground red pepper. Serve with pita chips.

If you've never had Hummus - try it! You are in for a treat. And it's a very healthy dip. And if you are in the Salt Lake area, and want to try a great Greek restaurant - check out Aristo's. The food is amazing, the waiters are attentive, and the atmosphere is warm and inviting.

FRIDAY FARE: Healthy Springtime Recipe Series: Dips

I was thinking about fruit and veggie dips today, while planning the refreshments for our next support meeting, and thought I'd try to find a few healthy recipes. Sometimes that can be hard, because it seems like most fruit dips are high in sugar. One ingredient that I see in a lot of fruit dips is marshmallow cream - not a really healthy choice. I found this yummy looking fruit dip at Allrecipes.com...

Mandarin Orange Fruit Dip

Ingredients

• 1 (8 ounce) package reduced-fat cream cheese, cubed
• 16 ounces fat-free reduced-sugar vanilla yogurt
• 1 teaspoon vanilla extract
• 1 (11 ounce) can mandarin oranges, drained
• Assorted fresh fruit

Directions

1. In a mixing bowl, beat cream cheese until creamy. Add yogurt and vanilla; beat until smooth. Set aside tree orange segments for garnish. In a small bowl, mash remaining oranges with a fork; drain. Stir into cream cheese mixture. Transfer to a serving bowl; garnish with reserved oranges. Refrigerate until serving; serve with fruit.

And here is a scrumptious sounding veggie dip...

Spinach Dip

Ingredients

• 2 (16 ounce) loaves King's Hawaiian® Sweet Bread
• 1 (1 ounce) package leek soup mix
• 1 cup mayonnaise
• 1 cup sour cream
• 1 (8 ounce) can water chestnuts, chopped
• 1 (10 ounce) package frozen chopped spinach, thawed and drained, but not cooked
• 1 dash Worcestershire sauce

Directions

1. Mix together the leek soup mix, mayonnaise, sour cream, water chestnuts, frozen spinach and Worcestershire sauce in a bowl. Cover and refrigerate 8 hours or overnight.
2. Slice off top of King's Hawaiian Bread. Hollow out the inside - leaving about 1-inch thick shell. Cube removed bread and second loaf into 1-inch chunks. Fill loaf with dip. Surround the loaf with bread cubes when ready to serve.
   

FRIDAY FARE: Healthy Springtime Recipe Series

I'm in a Springtime mood today - it was 74 degrees outside!!! I thought it would be fun to find a light spring dessert that would be a cinch to make. This one fits the bill... it's from wholeliving.com. ENJOY!!

Lime Souffle

Ingredients

• Granulated sugar
• 1/2 cup superfine sugar
• 1/4 cup fresh lime juice
• 4 egg whites, at room temperature
• 1/4 teaspoon kosher salt
• 2 teaspoons grated lime zest

Directions

1. Preheat the oven to 400 degrees. Spray a 1-quart souffle dish with nonstick cooking spray and dust generously with granulated sugar. Place the souffle dish in the freezer to chill.

2. Stir 1/4 cup of the superfine sugar with the lime juice in a small bowl until the sugar is dissolved. Set aside. Using very clean, dry beaters, beat the egg whites by hand or with an electric mixer until foamy. Gradually add the remaining 1/4 cup of superfine sugar and the salt while beating. Continue beating until the whites hold a soft peak. Gently fold in the lime juice mixture and the zest.

3. Spoon the souffle mixture into the chilled souffle dish. Wipe the rim with your fingers or a damp cloth to ensure proper rising. Put the dish on a baking sheet and place in the oven immediately. Bake for 7 to 9 minutes, until the souffle is well risen and lightly browned on top. Serve and eat immediately.

FRIDAY FARE: Healthy Trail Mix

I read an article from Shape Magazine yesterday that was titled: "The Most Deceiving Foods - They Have More Calories Than You Think". Looking through the different foods was interesting. Most of them were ok to eat if you just watched your serving size. One of the foods was trail mix. Here is what it said about that:

This seemingly healthy snack can cost you almost 700 calories per cup! Trail mix can include a wide range of ingredients, but you're almost always better off skipping store-bought brands and making your own at home. Our suggestion: Mix 1 ounce of walnuts and about a teaspoon each of raisins and chocolate chips. The result is satisfying snack for about 250 calories.

After reading this, I thought I'd look for some good healthy trail mixes for you to try. Here's the first one...

From Shape Magazine

Ingredients

1/4 cup quick cooking oats
1/2 tbsp honey
1/4 tsp cinnamon
1 tbsp sliced almonds
1 tbsp dried cherries
1 tbsp dark chocolate chips
1 tbsp organic soy nuts

Directions

Mix honey into oats and form dime-sized clusters. Spread on a baking sheet and toast at 275° F for 5 minutes. Once cooled, toss in a sealable container with remaining ingredients.

After I found this, I googled "most healthy ingredients for trail mix", and an article from fitday.com came up. There are 5 healthy ingredients that they list:

Oatmeal ("high in fiber and has been shown to help reduce cholesterol and protect the body from heart disease." Their suggestion: "If you’re making your own trail mix, toast rolled oats in the oven on a baking sheet to cook. Flavor with a few drops of vanilla extract or a sprinkle of cinnamon.")

Dark Chocolate ("A smattering of dark chocolate chips is a great way to add a little sugar and a healthy dose of antioxidants to the mix. A little bit of the sweet stuff helps raise lowered blood sugar levels and gives the body energy it can use right away." Their suggestion: "Don't overdue it... a little goes a long way.")

Almonds ("full of heart-healthy monounsaturated fats and muscle-building protein. They are also high in vitamin E and dietary fiber. Almonds are an excellent source of energy". Their suggestion: "Stay clear of salted varieties".)

Unsweetened fruit ("Dried fruits provide vitamins and minerals." Their suggestion: "stay clear of sugar-coated, sweetened varieties... Check ingredient labels to make sure sugar is not listed.")

Seeds ("great way to add variety to your trail mix while also adding healthy fats and protein". Their suggestion: "To get a dose of heart protecting Omega 3 fatty acids, sprinkle on freshly ground flax seeds.")

So, according to the guidelines above, the recipe above was great! Try your own recipe!

FRIDAY FARE: Oatmeal - YUM!

Oatmeal is good for you!

According to Health.com, oatmeal is much more filling than other breakfast foods, it's rich in soluble fiber, and you'll get heart-healthy benefits of eating whole grain. I love oatmeal, so I thought I'd share some healthy, yummy oatmeal recipes...

Pumpkin Spice Oatmeal

It's like pumpkin pie for breakfast (that's actually good for you)

Minutes to Cook: 5
Number of Servings: 1

Ingredients

1/2 cup dry instant oatmeal
3/4-1 cup water
1/4 cup canned pumpkin (Libby's)
4 pkts Splenda (I would probably use Truvia instead, as I detest Splenda)
1/4 tsp cinnamon
1/8 tsp ginger
1/4 tsp vanilla extract

Directions

Put dry oatmeal and water into a bowl (that has plenty of room for the oatmeal to expand with the water). Use more or less water depending on how thick you like your oatmeal (use less if you want it thicker, use more if you like it thinner). Microwave on high for 2 minutes. Stir in splenda, pumpkin, cinnamon, ginger, and vanilla and enjoy!

Banana Peanut Butter Oatmeal

Minutes to Prepare: 5
Minutes to Cook: 1
Number of Servings: 1

Ingredients

1/2 large ripe banana
1/4 cup skim milk
1/4 cup quick-cooking oats
1/2 tablespoon creamy peanut butter

Directions

1. Cut banana into chunks and put into a small blender jar with milk; blend until smooth.
2. Put the dry oatmeal in a microwave safe bowl.
3. Pour the banana mixture on top of oatmeal & stir to incorporate.
4. Microwave (uncovered) on high setting for 30 seconds.
5. Stir & microwave another 30 seconds.
6. Stir in peanut butter.

Coach Dean's Blue Oatmeal

Minutes to Prepare: 2
Minutes to Cook: 5
Number of Servings: 2

Ingredients

1 cup 100% Natural Whole Grain oatmeal
2 tbsp Flax Seed Meal (ground flax) (heart-healthy Omega-3s)
2 tsp Brown Sugar (brown sugar has a natural sweetness with not many calories)
1/2 tbsp dry Cocoa powder, unsweetened
1/2 cup Blueberries, frozen (unsweetened) (an antioxidant and fiber boost)
1.5 cup water

Directions

Bring Water to boil in pan. Mix all dry ingredients in bowl and add to boiling water. Reduce heat to low and cook for 2-3 minutes, or until desired consistency. Stir in still-frozen blueberries after cooking.

(These recipes were found on SparkRecipes.com. Visit this site for more healthy recipes)

Friday Fare - Healthy Breakfasts

Here are a few different recipes I found for a healthy breakfast (which I think is the most important meal of the day). These recipes come from EatingWell.com:

Strawberry-Orange Muffins

Ingredients

• 3 tablespoons almonds
• 2 tablespoons plus 3/4 cup all-purpose flour, divided
• 2 tablespoons plus 1/2 cup brown sugar, divided
• 3 teaspoons freshly grated orange zest, divided (see Variation)
• 1/2 teaspoon salt, divided
• 2 tablespoons plus 1/4 cup canola oil, divided
• 1 cup white whole-wheat flour , or whole-wheat pastry flour (see Note)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 3/4 cup nonfat or low-fat buttermilk
• 1/4 cup orange juice
• 1 large egg
• 1 teaspoon vanilla extract
• 1 1/2 cups chopped fresh or frozen (not thawed) strawberries , (about 8 ounces)

Preparation

1. Preheat oven to 400°F. Coat a 12-cup muffin pan with cooking spray.
2. Process almonds, 2 tablespoons all-purpose flour, 2 tablespoons brown sugar, 1 teaspoon orange zest and 1/4 teaspoon salt in a food processor until finely ground. Transfer to a small bowl, drizzle with 2 tablespoons oil and stir to combine.
3. Whisk the remaining 3/4 cup all-purpose flour, whole-wheat flour, baking powder, baking soda and the remaining 1/4 teaspoon salt in a large bowl. Whisk the remaining 1/2 cup brown sugar, 2 teaspoons orange zest and 1/4 cup oil in a medium bowl with buttermilk, orange juice, egg and vanilla extract until well combined. Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined. Add strawberries; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the almond topping, gently pressing into the batter.
4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, 18 to 20 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes more before serving. Variation: For Strawberry-Basil Muffins, omit orange zest and use 1/4 cup additional buttermilk in place of orange juice. Stir in 1/4 cup chopped fresh basil with the berries in Step 3.

Tips & Notes

• Make Ahead Tip: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds.

• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat. Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it in the baking section of the supermarket or online at bobsredmill.com and kingarthurflour.com. Store in the freezer.

Pina Colada Yogurt Parfait

Ingredients

• 1/3 cup reduced-fat vanilla yogurt
• 1/2 cup crushed canned pineapple, or canned mandarin oranges
• 1 tablespoon toasted coconut, (see Tip)

Preparation

1. Top yogurt with pineapple (or canned mandarin oranges) and coconut.

Tips & Notes

• Tip: To toast coconut: Place coconut in a small dry skillet and cook, stirring often, until golden, about 5 minutes or spread in a shallow baking dish and bake at 350°F until light golden and fragrant, 5 to 10 minutes.

Herb & Onion Frittata

Ingredients

• 1 cup diced onion
• 1/4 cup plus 1 tablespoon water, divided
• 1 teaspoon extra-virgin olive oil
• 1/2 cup liquid egg substitute, such as Egg Beaters
• 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 2 tablespoons farmer's cheese, or reduced-fat ricotta

Preparation

1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

FRIDAY FARE: Balsamic Lean and Green Chicken Salad

Here's a Lean and Green meal (high protein, low carb) that I made last night...

Balsamic Chicken Salad

1 6 oz chicken breast (6 oz. after cooking)
Balsamic vinegar
Garlic powder
Cracked pepper
Salt
1 Cup Leafy Green Lettuce (or any kind of greens you like - spinach, iceberg, romaine - or even a combination of them), chopped.
1 cup of your favorite veggies - I used tomato and cucumber, chopped
Paul Newman's Light Balsamic Vinaigrette dressing (this is very low in carbs - 2 Tbls have just 2 carbs.)

Marinate chicken breast in balsamic vinegar, garlic powder, pepper, and just a tiny sprinkle of salt. Grill. (I used my George Forman grill, since my BBQ grill is put away for the summer). Chop into small pieces after cooked.

In a big bowl, combine chopped veggies, chopped chicken, and dressing. Toss.

Mmmmm! This was SO good!

FRIDAY FARE: Chocolate-Amaretti Peaches

Chocolate-Amaretti Peaches

Ingredients

1/2 cup crushed amaretti cookies (about 8 cookies)

2 tablespoons brown sugar

4 large ripe peaches, halved and pitted

Cooking spray

8 teaspoons butter

1 ounce bittersweet chocolate, shaved

Preparation

1. Preheat broiler

2. Combine cookie crumbs and sugar in a small bowl.

3. Hollow center of peach halves using a melon baller. Fill each peach half with 1 rounded tablespoon cookie crumb mixture. Arrange peaches in an 11x7-inch glass or ceramic baking dish coated with cooking spray. Place 1 teaspoon butter on top of each filled half. Broil 2 minutes or until butter melts. Sprinkle evenly with chocolate. Cool 5 minutes before serving.

Recipe Tip

Look for amaretti cookies at specialty or gourmet markets - they have a distinct almond-amaretto flavor and crunchy texture that make this dish memorable. In a pinch, you can substitute crumbled almond biscotti..

FRIDAY FARE: Bean Bolognese - (Vegetarian Style)

Lately, I've been thinking about going a little bit vegetarian - I'm kinda tired of meat. So, I searched around for some good vegetarian recipes, and here is one I'm dying to try... hope you like it.

Bean Bolognese

This recipe comes from Eatingwell.com, and here's what they have to say about it:

"Fiber-rich beans stand in for the beef and pork in this surprisingly rich-tasting vegetarian take on pasta Bolognese. Without the meat, the dish has only a third of the fat and 80 percent less saturated fat. To make the perfect meal, serve with a peppery arugula salad and warm, crusty Italian bread."

Ingredients

1 14-ounce can salad beans, (see Shopping Tip below) or other beans, rinsed, divided
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat fettuccine
1/2 cup freshly grated Parmesan cheese

Preparation

Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.

Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.

Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Tips and Notes

Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe

A PACKED POST - A Whole Week in One Day!

If you are like me, you have been taking it easy this past week. It's been nice having the kids home from school, seeing my college-age son more, Skyping with my missionary son in Mexico, enjoying the extra time with my husband, etc. It seems like the week in between Christmas and New Years is a family time. Because of that, I've been quiet here on the blog. I thought I'd just let you all enjoy the time with your families.

Here is a super quick update for the whole week:

MODAY MOTIVATION: "Every man should be born again on the first day of January. Start with a fresh page. Take up one hole more in the buckle if necessary, or let down one, according to circumstances; but on the first of January let every man gird himself once more, with his face to the front, and take no interest in the things that were and are past." ~Henry Ward Beecher

TUESDAY TIDINGS: I'll be posting the new 6 month calendar next Tuesday, so don't forget to visit and check it out. We've got great things in store for Lifting Hearts members!

WORDLESS WEDNESDAY: Here are some pictures from our Christmas party...




THURSDAY THOUGHTS: Just two more days in 2011! If this has been a hard year for you, look forward to 2012 - things will be better! If it's been a great year for you, look forward to 2012 - things will be even better! "Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man." ~Benjamin Franklin

FRIDAY FARE: Try these yummy hot drink recipes for your New Year's Eve party...

Mexican Hot Chocolate

Ingredients

• 1 quart milk
• 2 three-inch cinnamon sticks
• 10 ounces Ibarra, or other Mexican chocolate, finely chopped
• Whipped cream, for serving
• Pinch of ground cinnamon, for serving

Directions

1. Place milk and cinnamon sticks in a heavy medium saucepan. Bring just to a boil, reduce heat, and add chocolate. Let the mixture stand until chocolate melts, about 3 minutes. Whisk until combined.
2. Serve Mexican hot chocolate immediately, topped with a dollop of whipped cream and a pinch of ground cinnamon.

Warm Vanilla Cider

Ingredients

• 6 cups fresh apple cider
• 2 tablespoons packed dark-brown sugar
• 2 whole nutmeg seeds
• 1 vanilla bean (split and scraped)
• 6 ounces (3/4 cup) bourbon, if desired
• Whipped cream
• Honeyed walnuts
  

Directions

1. Combine apple cider, dark-brown sugar, nutmeg seeds, and vanilla bean in a medium saucepan. Gently simmer over medium-low heat for 15 minutes. Remove from heat, and add bourbon if desired. Remove and discard solids. Divide among 6 mugs or heatproof glasses, and top each with a dollop of whipped cream and a few honeyed walnuts.

SATURDAY STRENGTH: It's New Years Eve, and time to think about those resolutions! Yikes! One of the resolutions on most people's lists has something to do with getting in better shape. This year, be easy on yourself, and make just one goal - that way, you'll be more likely to stick to it. Here are a few ideas...

1. Drink 8 glasses of water every day. Increase the amount gradually.

2. Take a brisk walk every day. Walking is a great exercise!

3. Eat smaller amounts. Try using a smaller plate, and filling at least half of it with fresh veggies.

4. Do strength training 3 times each week.

5. Don't drink soda in 2012 (I've done this one for the last 2 years! I feel so much better!)

There are lots of different things you can do to look and feel better this coming year. Pick one, and go for it!

Have a great celebration tonight, and I'll see you in the New Year!

-Kara

"Glory to God in highest heaven,
Who unto man His Son hath given;
While angels sing with tender mirth,
A glad new year to all the earth.
~Martin Luther

FRIDAY FARE: Healthy Holiday Recipes

It's Christmas Eve!!!!! I hope your preparations are going well. I've been busy getting everything ready, and so the posts for this week are kind of crazy. I posted Kathy's Thursday Thoughts yesterday, and today, I'm going to post Friday Fare - some healthy recipes you might want to take to your Christmas parties! These are simple, pretty, and yummy. Oh, and healthy, too! Wow!

Winter Fruit Salad

This recipes comes from the About.com Low Fat Cooking site. The picture comes from the Food Network. (They've added kiwi to their for even more pretty color).

"This colorful fruit salad makes a beautiful addition to the holiday table. Serve as a light dessert or as a palate cleanser between courses."

Ingredients:

• 2 Blood Oranges
• 2 Navel Oranges
• 1 Pink Grapefruit
• 1 Yellow Grapefruit
• 2 Star Fruit
• 1 Pomegranate

Preparation:

Using a sharp knife, peel and segment oranges and grapefruit. Remove pith, pips and membranes. De-seed pomegranate and slice star fruit. Arrange citrus segments in a bowl with the star fruit and gently mix together. Sprinkle pomegranate seeds on top. Cover and chill until ready to serve. Serves 6

Spiced Apple Cider

This recipes comes from www.health.com. I bet this would make your house smell divine!

Ingredients:

• Lemon rind strips (from 1 lemon)
• 1 tablespoon fresh lemon juice
• 1 gallon apple cider
• 2 tablespoons light brown sugar
• 20 whole cloves
• 5 (3-inch) cinnamon sticks, halved
• 1/8 teaspoon ground allspice
• 1/8 teaspoon ground nutmeg
• 1/2 cup Calvados (apple brandy) or applejack (such as Laird's)
• Additional cinnamon sticks (optional)

Preparation:

1. Bring first 8 ingredients to a boil in a large Dutch oven. Reduce heat; simmer 20 minutes.

2. Pour mixture through a sieve over a large bowl, reserving liquid; discard solids. Stir in brandy. Serve in mugs; garnish with additional cinnamon sticks, if desired.

Sugared Cranberries

I found this recipe on www.cookinglight.com. I thought it looked light a yummy snack...

"Because of the contrast between the tart cranberries and sugary coating, the flavor of this snack pops in your mouth."

Ingredients:

• 2 cups granulated sugar
• 2 cups water
• 2 cups fresh cranberries
• 3/4 cup superfine sugar

Preparation:

1. Combine granulated sugar and water in a small saucepan over low heat, stirring mixture until sugar dissolves. Bring to a simmer; remove from heat. (Do not boil or the cranberries may pop when added.) Stir in cranberries; pour mixture into a bowl. Cover and refrigerate 8 hours or overnight.
2. Drain cranberries in a colander over a bowl, reserving steeping liquid, if desired. Place superfine sugar in a shallow dish. Add the cranberries, rolling to coat with sugar. Spread sugared cranberries in a single layer on a baking sheet; let stand at room temperature 1 hour or until dry.
3. Note: The steeping liquid clings to the berries and helps the sugar adhere. Store in an airtight container in a cool place for up to a week.

That's it for Friday Fare this week. I hope your Christmas is WONDERFUL! We'll see you back here in Monday.

-Kara

FRIDAY FARE: Healthy Holiday Gifts

It's a week before Christmas, and I thought I'd give you some healthy options for food gifts. I'm including here a soup recipe , a breakfast recipe, and a treat. These recipes all come from Eatingwell.com...


Southwestern Three-Bean & Barley Soup Mix

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/3 cup dried black beans
• 1/2 cup pearl barley
• 1/3 cup dried kidney beans
• 1/3 cup dried great northern beans

Preparation

1. Layer chili powder, cumin, oregano, black beans, barley, kidney beans and great northern beans in a clean, dry 2-cup jar or bag.
2. To turn the soup mix into a pot of soup: Heat 1 tablespoon extra-virgin olive oil in a Dutch oven over medium heat. Add 1 diced large onion, 1 diced celery stalk and 1 diced carrot; cook, stirring occasionally, until softened, about 5 minutes. Add 9 cups water, 4 cups broth and the soup mix. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with 3/4 teaspoon salt, or to taste.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 1 month.

Cranberry-Almond Granola



Ingredients

2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided

Preparation

Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Dark Chocolate Sauce



Ingredients

• 1 cup packed light brown sugar
• 2/3 cup unsweetened cocoa powder
• 1 1/2 cups 1% milk
• 2 ounces chopped bittersweet or semisweet chocolate
• 1 teaspoon vanilla extract

Preparation

1. Whisk brown sugar and cocoa powder in a large heavy saucepan. Gradually whisk in milk until a smooth paste forms. Bring to a simmer, whisking constantly. Reduce heat to low and simmer, whisking constantly, for 4 minutes. Remove from heat and add chopped chocolate; stir until melted. Stir in vanilla. Let cool slightly; serve warm.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

FRIDAY FARE: Thanksgiving Recipes - Green Beans and Wild Rice Stuffing

Because it's Thanksgiving next week, and I've been given the assignment to bring some green beans to the dinner, I've been looking for a new green bean recipe - and I found this one that looks yummy and sounds pretty healthy as well (I replaced the butter with olive oil)...

Green Bean and Mushroom Medley

Ingredients

• 1/2 pound fresh green beans, cut into 1-inch lengths
• 2 carrots, cut into thick strips
• 1/4 cup butter
• 1 onion, sliced
• 1/2 pound fresh mushrooms, sliced
• 1 teaspoon salt
• 1/2 teaspoon seasoned salt
• 1/4 teaspoon garlic salt
• 1/4 teaspoon white pepper

Directions

1. Place green beans and carrots in 1 inch of boiling water. Cover, and cook until tender but still firm. Drain.
2. Place olive oil in a large skillet over medium heat. Saute onions and mushrooms until almost tender. Reduce heat, cover, and simmer 3 minutes. Stir in green beans, carrots, salt, seasoned salt, garlic salt, and white pepper. Cover, and cook for 5 minutes over medium heat.

I think I'll try steaming the green beans and carrots instead of boiling them.

The members of my family do not like stuffing - one of the most traditional Thanksgiving dishes. Since I've never liked to stuff the turkey anyway (it seems to take all of the moisture out of the meat), it hasn't bothered me too much to forgo the stuffing (in fact, since I love it, I usually just make a small dish of Stove Top stuffing for me - I know... yuck, right?). A few years ago, I was assigned the stuffing to bring to a family dinner, and since my husband and boys wouldn't touch it, I thought I'd find something that could replace it. I made "stuffing" with wild rice instead of bread crumbs. I added apples and cranberries, and created a great side dish, that was much more healthy than traditional stuffing. If you'd like to try using rice this year, here are the ingredients. (I couldn't find a recipe that had everything I liked)...

Wild Rice Stuffing

(it would look something like this - without the carrots)

Ingredients

Wild Rice
Apples
Cranberries (I would probably use Craisins)
Pecans
Poultry Seasoning
Salt and Pepper to taste

You could also try adding other ingredients - like celery, sausage, mushrooms, etc.

Directions

1. Cook rice by directions on package. I usually cook rice in my rice cooker, and with this, it would be good to use chicken broth instead of water to cook the rice in.

2. Cut up the apples and other ingredients (celery and mushroom, if you add them). Saute them until tender in olive oil.

3. I think that baking everything together might make the rice too mushy, but, it would be nice to have all of the flavors mix together, so maybe adding the cooked rice to the fruits and veggies that were finished sauteing, and cooking it for a few minutes would do the trick! Don't forget to add the pecans and cranberries here, too!

Sorry about the "homemade" recipe. Hopefully it will all work out - with apples, cranberries, wild rice, mushrooms, and pecans, how could it NOT be good?!

FRIDAY FARE: Healthy Pumpkin Recipes

Last week, while driving to the store, I passed a pumpkin patch. There were lots of kids there, picking out pumpkins. There was a maze, a huge slide, and lots of other fun things. I turned to my son, Alex, and asked if it reminded him of anything. He said: "Yes! We used to visit pumpkins patches every Fall when we were young kids living in Pennsylvania." He was right - I couldn't believe how the sight of children enjoying themselves at the pumpkin patch brought back memories of beautiful Fall weather, the changing color of leaves (amazing in the East), homemade preserves, apples, and preschool!

Because I see pumpkins wherever I go right now... I decided to try to find some healthy pumpkin recipes.

Pumpkins are low-calorie, rich in potassium, fiber, and loaded with beta-carotene (a powerful antioxidant). Pumpkins seeds are a great source of protein, magnesium, and zinc.

Here are a few for you to try from Health.com...

Pumpkin Waffles with Maple-Walnut Syrup



Ingredients

• 1 cup all-purpose flour
• 1/2 cup cornstarch
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• Pinch ground cloves
• 1 large egg
• 1 large egg white
• 1 1/2 cups low-fat buttermilk, well-shaken
• 3/4 cup canned pumpkin
• 1/4 cup dark brown sugar
• 2 tablespoons canola oil
• 1/2 teaspoon unsalted butter, melted
• 1/3 cup chopped walnuts
• 2/3 cup pure maple syrup
• Powdered sugar, for garnish

Preparation

1. Preheat oven to 400°. Combine first 7 ingredients (through cloves) in a large bowl. Whisk together next 6 ingredients (through oil) in a medium bowl. Make a well in center of dry ingredients; add wet mixture. Stir just until moist.

2. Preheat waffle iron, and coat it with cooking spray. Add about 1/2 cup batter, and spread it to edges; cook until the steaming stops. Repeat with remaining batter, setting waffles aside until all are cooked. Place on baking sheets in oven for 5 minutes to crisp.

3. Melt the butter in a saucepan over medium-low heat. Add walnuts; sauté 3 minutes or until lightly toasted. Add the maple syrup; simmer 2 minutes. Dust waffles with powdered sugar, if desired. Serve with warm syrup.

Pumpkin Pie Pudding



Ingredients

2 cups 2% reduced-fat milk
3/4 cup dark brown sugar
1/4 cup cornstarch
2 large eggs
1 cup canned pumpkin
1/4 teaspoon salt
1/4 teaspoon pumpkin-pie spice

Preparation

Whisk milk, sugar, and cornstarch in a large saucepan; bring to a boil. Boil 3 minutes, whisking constantly. Beat eggs with a whisk in a large bowl. Gradually add half the hot milk mixture to the beaten eggs. Return milk-egg mixture to pan. Cook over medium heat 3 minutes, or until thick, whisking constantly. Remove from heat; stir in pumpkin, salt, and pumpkin-pie spice. Spoon evenly into 6 (6-ounce) custard cups. Let cool, and chill for about 30 minutes, or until pudding is set.

FRIDAY FARE: Recipe Re-Do... Mac and Cheese

Another comfort food - made over to be healthier... Macaroni and Cheese. I LOVE what I call "Grown-up" Mac and Cheese - made from scratch and NOT Kraft! But, it's always pretty high in fat and calories. So, I thought I'd try to find a few healthier mac and cheese recipes. I found this first one on Myrecipes.com... (it's from Cooking Light, June 2006)

Creamy Stove Top Macaroni and Cheese

Ingredients

• 4 cups uncooked medium elbow macaroni
• 3 tablespoons all-purpose flour
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 2 1/4 cups fat-free milk
• 1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
• 2 teaspoons Dijon mustard
• 2 teaspoons Worcestershire sauce
• 1/2 teaspoon bottled minced garlic
• 1 1/4 cups (5 ounces) shredded reduced-fat cheddar cheese

Preparation

• Cook pasta according to package directions, omitting salt and fat. Drain and set aside.
• While pasta cooks, place flour, salt, and pepper in a large saucepan. Add milk, stirring with a whisk until well blended. Drop cream cheese by teaspoonfuls into milk mixture; bring to a boil over medium-high heat, stirring constantly. Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire, and garlic; simmer 1 minute. Remove from heat. Add cheddar cheese, stirring until cheese melts. Combine pasta and cheese sauce in a large bowl; toss well.

The second recipe is from one of my favorite cooks - Rachael Ray. Her recipe is a little bit unusual because it uses cauliflower...

Whole-Wheat Mac 'n' Cheese

Ingredients:
2 tablespoons butter
2 tablespoons flour
1 cup chicken stock
1½ cups milk
2 cups sharp cheddar cheese, grated
Salt and pepper
1 tablespoon Dijon mustard
1 pound whole wheat pasta, cooked to al dente
1 head cauliflower, cut into florets and steamed until almost tender, 6-7 minutes

Instructions:
In a saucepot, melt the butter over medium-low heat, add flour and cook for 1 minute. Whisk in chicken stock and milk. Thicken the sauce for 5 minutes and stir in cheese, season with salt and pepper, and stir in the secret ingredient (the mustard).

Toss sauce with whole wheat pasta and cauliflower. YUM-O!

Let me know which one you liked!

-Kara