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 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: 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

FRIDAY FARE: Recipe Re-Do... Peach Cobbler

I thought it might be fun to start a series on foods we love and crave, and redo those recipes to make them more healthy. This week I was canning peaches with my mother-in-law (from her own tree), and I told her that I wanted some to make a peach cobbler. Of course, probably the best peach cobbler is Paula Dean's. But, it is also probably one of the most unhealthy. :-) I looked up her recipe, and after looking at how much butter and sugar the recipe had, I looked up healthy cobbler recipes. I got the following recipe from www.food.com:

Light, Fresh Peach Cobbler

Ingredients

6 medium peaches, sliced
6 1/3 tablespoons sugar
1 tablespoon cornstarch
1 teaspoon fresh lemon juice
1/2 teaspoon ground cinnamon
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon table salt
3 tablespoons reduced-calorie margarine
1/2 cup nonfat milk

Directions

1 - Preheat oven to 375°F.
2 - In a large saucepan, combine peaches, 1/3 cup of the sugar (5 1/3 tablespoons), cornstarch, lemon juice, and cinnamon; toss to coat peaches.
3 - Set pan over medium heat and bring to a boil.
4 - Cook until mixture thickens, about 1 minute.
5 - Remove from heat and transfer mixture to an 8-inch square baking pan.
6 - To make the topping, in a large bowl, combine flour, remaining tablespoon of sugar, baking powder and salt.
7 - Work in margarine with a fork until mixture resembles coarse crumbs.
8 - Add milk and stir until flour mixture is evenly moistened.
9 - Drop 8 tablespoons of topping mixture onto peach mixture.
10 - Bake until topping is golden brown and filling is bubbly, about 20 to 25 minutes.
11 - Cut into 8 pieces and serve.

FRIDAY FARE: Healthy Recipe - Chinese Chicken and Noodle Salad

I found this recipe on EatingWell.com, and wanted to share it. Chinese chicken salad is one of my favorite salads, and this one looks SO good. I always try to find that "secret ingredient" that every recipe has that makes it SO yummy. The dressing in this recipe has orange juice and soy sauce - that combination alone makes me happy!

ENJOY!!

CHINESE CHICKEN AND NOODLE SALAD



Ingredients

1 3-ounce package low-fat ramen-noodle soup mix , (see Note)
1/4 cup slivered almonds
1 tablespoon sesame seeds
1 1/2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed
3 1/4-inch-thick slices fresh ginger
1/2 teaspoon salt
3 tablespoons orange juice
3 tablespoons cider vinegar
5 teaspoons reduced-sodium soy sauce
5 teaspoons sugar
3/4 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 medium carrot, shredded
3 scallions, chopped

Directions

Preheat oven to 350°F. Crumble Ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.

Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)

Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.

Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

FYI:

Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.

Tip: If I were going to make this recipe, I'd probably make extra dressing, and then after shredding the chicken, I'd toss it with some dressing so that it's marinated in that yummy stuff!

Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.

FRIDAY FARE: Bento Box Lunch

I've been thinking about lunches lately, because it's back-to-school time. For those of you who want to pack a healthy lunch for your kids, or yourself, here is a fun recipe:

Egg Salad Bento Lunch
(found at Eatingwell.com)

This egg salad bento box is a hearty lunch and snack all in one. Spoon the egg salad into a lettuce “bowl” to keep it looking pretty and enjoy with cocktail bread and veggies. Toss banana and blueberries with yogurt to keep the bananas from turning brown. Save the chocolate chips and pistachios for an afternoon pick-me-up.

Ingredients

2 hard-boiled eggs, (see Tip), peeled and chopped
2 tablespoons finely diced celery
1 tablespoon low-fat mayonnaise
2 teaspoons Dijon mustard
1 teaspoon minced scallion greens
Freshly ground pepper, to taste
2 leaves Boston or Bibb lettuce
1/2 cup blueberries
1/2 cup banana slices
2 tablespoons nonfat or low-fat vanilla yogurt
2/3 cup broccoli florets, cooked or raw
6 cherry tomatoes
3 slices cocktail-size pumpernickel bread
1 tablespoon shelled unsalted pistachios
1 tablespoon bittersweet chocolate chips

Preparation

Mash eggs in a small bowl with a fork. Stir in celery, mayonnaise, mustard, scallion greens and pepper until combined. Line one container with lettuce leaves and fill with the egg salad.
Combine blueberries, banana and yogurt in another container. Arrange broccoli and tomatoes in a third container. Place bread in a fourth container. Nestle a dip-size container in with the bread; fill it with pistachios and chocolate chips.

Tips & Notes

Make Ahead Tip: Cover and refrigerate egg salad (Step 1) for up to 2 days.

Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with cold water. Let stand until cool enough to handle before peeling.

FRIDAY FARE: Summer Corn Soup and Goat Cheese, Pear, and Pecan Sandwiches

I'm typing this post, while I sit in a pitch black hotel room in Delta, UT! The lights are off so that my husband can sleep in preparation for his 100 mile bike ride tomorrow. I can hardly see, so I hope this comes out ok. ;-)

I'm posting two healthy recipes - one for soup and one for a sandwich - that I found in September issue of Prevention Magazine. ENJOY!


Summer Corn Soup

Ingredients

6 ears fresh corn
1 Tbsp unsalted butter
1 lg. onion, chopped
3 cups reduced-sodium chicken broth
1 lg. fresh jalapeno, seeded and chopped
1/4 lb Yukon gold potatoes, peeled and chopped
1/4 cup half and half
1/4 cup chopped scallion greens

Directions

1. Cut corn kernels from cobs, reserving cobs.
2. Melt butter in pot over medium heat. Add onion and cook until softened, 4 minutes. Add broth, 3 cups water, jalapeno, and reserved corn cobs. Simmer 20 minutes. Remove cobs and discard.
3. Add potatoes and corn kernels. Simmer until potatoes are tender. 15 minutes. Stir in half-and-half and season to taste.
4. Ladle soup into bowls and top with scallions.


Goat Cheese, Pear, and Pecan Sandwich

Ingredients

2 oz herbed goat cheese (about 1/4 cup) at room temperature
4 lg. slices whole grain bread, toasted and halved diagonally
1 red Bartlett pear, sliced
2 Tbsp pecans, toasted and chopped
1/4 cup watercress springs
2 Tbsp honey

Directions

1. Spread cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.
2. Top with remaining bread halves and serve.

FRIDAY FARE: Super Foods - Salmon

Today's Super Food is Salmon. On Dr. Weil's Daily Blog, I found the following information...

Salmon is an excellent source of high-quality protein and essential omega-3 fatty acids. Omega-3s offer protection against:

• Heart attack and stroke
• Cancer
• Inflammatory diseases such as rheumatoid arthritis
• Mental and emotional problems

Dr. Weil likes Wild Alaskan Salmon!

I don't really like fish, so I'm not sure if the recipe I picked out is good, but try it - and let me know. I'll just take your word for it. ;-)

Salmon Scallopini with Almond Orzo

-This recipe comes from Health.com-

(I picked this recipe because it also includes almonds - another super food, plus I LOVE capers! Try to use Smart Balance instead of butter to cut back on fat.)

Ingredients

• Orzo
• Butter
• Sliced almonds
• 1 (7-ounce) salmon fillet, cut into 1/4-inch-wide slices
• Lemon juice
• Drained capers

Preparation

Cook 1/2 cup orzo according to package directions; drain, reserving 1/2 cup liquid. Melt 1 teaspoon butter in a nonstick skillet over medium heat. Brown 2 tablespoons almonds; set aside. Season salmon with salt and pepper. Sauté on both sides until done. Divide orzo and salmon between 2 plates. Add reserved liquid to skillet with 2 tablespoons juice and 1 tablespoon capers. Bring to a boil. Stir in 3 teaspoons butter and almonds. Spoon over plates.

FRIDAY FARE: Super Foods - Strawberries

The next food in our Super Foods series is: STRAWBERRIES

From NEWSMAX.COM:

"Recently USDA scientists named the top 20 "superfoods" with the highest concentrations of disease-fighting compounds per serving. These super foods include: small red beans, wild blueberries, red kidney beans, pinto beans, blueberries (cultivated), cranberries, artichokes, blackberries, prunes, raspberries, strawberries, Red Delicious apples, Granny Smith apples, pecans, sweet cherries, black plums, Russet potatoes, black beans, red plums, Gala apples.

One serving of strawberries - about eight medium strawberries - is high in fiber and an excellent source of Vitamin C. Potassium, one of the beneficial nutrients found in strawberries, is important for maintaining a healthy blood pressure. Eating foods that are high in potassium and low in sodium my reduce the risks of hypertension and stroke. A serving of strawberries provides close to 10 percent of the daily value for potassium.

Eating a wide variety of these fruits and vegetables can help protect you from heart attacks, strokes, cancer, Parkinson's and Alzheimer's disease, say researchers."
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I found these yummy sounding, healthy, recipes for you... ENJOY!

Spicy Strawberry Kiwi Peach Salsa

Ingredients

• 1 ripe peach - peeled, pitted, and diced
• 1 kiwi, peeled and diced
• 4 fresh strawberries, diced
• 1/2 jalapeno pepper, seeded and diced
• 1 tablespoon lime juice
• 1 green onion, chopped
• 2 tablespoons chopped fresh cilantro
• 1 pinch salt

Directions

1. Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Banana Berry Smoothie



Ingredients

1 cup milk
1 banana
3 large strawberries
1 tablespoon vanilla yogurt
1 teaspoon honey

Directions

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

FRIDAY FARE: Super Foods - Eggs

This week's Super Food is: EGGS

The following information comes from EverydayHealth.com...

"The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver."

On Healthybodydaily.com, eggs are listed as one of Dr. Oz's 4 super value super foods:

"For those worried about cholesterol, studies have also shown that an egg a day will not significantly affect your cholesterol levels. A half-dozen eggs cost about $1, or approximately 17 cents a day."

Let's do 3 healthy egg recipes (because I can't decide on just one!) These all come from Fitnessmagazine.com.

Recipe #1 - Mexican Egg Scramble

Ingredients

3 egg whites (or use the whole egg - remember, the yolk is where that choline is)
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese (I use Sharp cheddar - just a tiny bit packs a huge taste)
2 tablespoons salsa

Directions

Scramble 3 eggs/egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.

Recipe #2 - Egg White Muffin Melt

Ingredients

3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato

(that's 3 Super Foods - eggs, spinach, and tomato!)

Directions

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Recipe #3 - Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

Ingredients

1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper

Directions

In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread

FRIDAY FARE: Super Foods - Spinach

I was gone to a breast cancer retreat this last weekend, so I didn't get to update the blog. But, I didn't really want to skip the Friday Fare, so here is the healthy recipe for last week... on the way home, I had a really yummy salad at Kneaders, that was made with SPINACH - so, that's the super food for this week.

For the information on spinach, I went to a website called Superfoodsrx.com. Here's what they have to say about this super food:

"Spinach and it’s green, leafy sidekicks, are among the most nutritious foods on earth. Calorie for calorie, spinach provides more nutrients than any other food. Low in calories and jam-packed with nutrients, spinach should be a regular part of your daily menu. Overwhelming research has demonstrated an inverse relationship between spinach consumption and the following:

Cardiovascular disease, including stroke and coronary artery disease
Cancer, including colon, lung, skin, oral, stomach, ovarian, prostate and breast
Age related macular degeneration (AMD)
Cataracts

In addition, preliminary research suggests that spinach may help prevent or delay age-related cognitive decline."

What is so powerful about spinach?

"The list of compounds that have been discovered in spinach is truly impressive. Beyond the iron that Popeye was yearning for, spinach contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids."

Here's a recipe for a salad very much like the one I had yesterday - it was SO yummy!

Grilled Chicken, Spinach, and Strawberry Salad with Raspberry Vinaigrette


Ingredients

1 package of baby spinach
2 cups of sliced strawberries
2 chicken breast (I would cut into pieces and then cook in a little bit of olive oil and whatever seasoning if your favorite - that way, the chicken will have wonderful flavor on every part of each piece!) Try it without the chicken, if you don't want the meat.
crumbled Feta cheese
Candied nuts (you can use whatever nuts you like - I love the pecans with this salad.)

Directions

After cooking the chicken, toss everything together. It's really good when the chicken is warm, or you can try it cold, as well.

Raspberry Vinaigrette Dressing
(found on Myrecipes.com)

Ingredients

1/3 cup raspberry vinegar
1 tablespoon Dijon mustard
1/2 teaspoon sugar (you can use something healthier here)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup olive oil

Directions

Whisk together the first 5 ingredients, and then add olive oil.

Another dressing recipe - this one is super easy!
(This one came from allrecipes.com.)

Ingredients

1/4 cup olive oil
1 cup seasoned rice vinegar
1 (10 ounce) jar seedless raspberry jam

Directions

Whisk everything together. If you are watching your sugar intake, use a sugar-free jam.

ENJOY!!

FRIDAY FARE: Super Foods - Kidney Beans

Sorry I've been so neglectful with the blog this week! Yesterday was Friday Fare - and I should have posted another healthy recipe, but I didn't. Oops! So, I'll do it today. For the past 4 weeks, we've been talking about different "Super Foods", and this week is: Kidney Beans. The following information comes from Allrecipes.com...

"There are 112 calories in 1/2 cup of kidney beans.
Benefits: Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. They are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain."

The recipe I chose to share is:

Mexican Bean and Rice Salad
(found on Allrecipes.com)

Ingredients

2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste

Directions

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.

FRIDAY FARE: Super Foods - Milk

This week's Super Food is: MILK

Milk is a great source of calcium, (which lowers blood pressure),magnesium, and potassium.

There are several benefits to drinking milk... here are some from Allrecipes.com - "Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning."

SWEET! I love milk. I was reading recently in "Prevention" that there is a secret weapon that will speed muscle repair after exercise (because of carbs and protein) - Chocolate Milk! Sip 8 ounces of the low-fat kind after you exercise. I actually take it a step further, and have a chocolate protein shake, but add low-fat milk instead of water. 2 tablespoons of chocolate milk mix adds 60 calories to your milk, but you really only need about 1 tablespoon to have a rich, yummy treat.

A few ways to add low-fat or fat-free milk to your diet:
1. Make hot cereals or low-sodium soups with milk instead of water
2. Have a cup of hot cocoa: add 1 cup of milk, 2 packets of sugar substitute and cocoa together and heat in a pan.
3. Make sugar-free instant pudding with low-fat or fat-free milk. Serve with berries.
4. Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce
5. Most fast food restaurants offer low-fat milk, so order that for your drive through treat.

Ok, so today I picked a pudding recipe to use our Super Food ingredient...

PUMPKIN PIE TARTLET

(A rich, guilt-free treat! Only 97 calories and 1 gram of fat.)

Ingredients

16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (12 fluid ounce) can NESTLE® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces

Directions

Preheat oven to 350 degrees F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.
Combine sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.
Bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.

FRIDAY FARE: Super Foods - Carrots

The next Super Food I'm introducing is CARROTS. Carrots are one of the top sources of beta-carotene, which is an antioxidant that protects arteries. There are 32 calories in one medium-sized carrot. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide potassium and magnesium - which can lower blood pressure. They are have folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

Here are some ideas on getting more carrots into your diet (from Allrecipes.com)

1. Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite

2. Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.

3. Instead of chips, serve pre-sliced carrots with dip

4. Add finely grated carrots to muffins, tuna or salmon salad, and casseroles

5. Microwave baby carrots and stir in a dollop of honey for a sweet side dish

6. Roast carrots in the oven with olive oil

Ok, so let's get on with the healthy recipe - this one got rave reviews!!

CARROT RICE
"Fragrant basmati rice sauteed with carrots, onions, fresh ginger, peanuts, and cilantro. You will be surprised to taste this delicious rice."

Ingredients

1 cup basmati rice
2 cups water
1/4 cup roasted peanuts
1 tablespoon margarine
1 onion, sliced
1 teaspoon minced fresh ginger root
3/4 cup grated carrots
salt to taste
cayenne pepper to taste
chopped fresh cilantro

Directions

Combine rice and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low, cover with lid, and allow to steam until tender, about 20 minutes. While rice is cooking, grind peanuts in a blender and set aside. Heat the margarine in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned golden brown about 10 minutes. Stir in ginger, carrots, and salt to taste. Reduce heat to low and cover to steam 5 minutes. Stir in cayenne pepper and peanuts. When rice is done, add it to skillet and stir gently to combine with other ingredients. Garnish with chopped cilantro.

FRIDAY FARE: Super Foods - Apples

BANANA-APPLE-CRANBERRY MUFFINS


The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!

Ingredients

3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)

Directions

Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.

Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.

FRIDAY FARE: Super Foods - Almonds

I was reading and researching on allrecipes.com about what they call "super foods". I found it very interesting, and thought I'd share a little bit here...

"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:

* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"

They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.

Today: ALMONDS

"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.

Good ideas:

"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."

RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)


Ingredients

5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish


Directions

Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

ENJOY! Leave a comment and tell me how you liked it.

Next Friday: Apples

-Kara

FRIDAY FARE: Pineapple Chicken Salad Pitas

I saw some chicken salad at Costco the other day. It looked good, but there were a few problems: I could tell just by looking at it that it wasn't a healthy recipe, and there was no fruit mixed in - I love chicken salad with fruit. So, I didn't get it. And, I'm still craving a good, healthy chicken salad. I found the following recipe on Cookinglight.com, and thought it sounded yummy - and a plus... I've got all of the ingredients at home with me. Hope you like it!

Pineapple Chicken Salad Pitas


Ingredients

2 1/2 cups chopped cooked chicken breast (about 1 pound)
1/2 cup matchstick-cut carrots
1/3 cup sliced almonds, toasted
1/3 cup light mayonnaise
1/4 cup finely chopped green onions
1/4 cup plain fat-free yogurt
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) can crushed pineapple in juice, drained
4 (6-inch) whole wheat pitas, each cut in half
8 Romaine lettuce leaves

Preparation

Combine first 11 ingredients in a large bowl, stirring well. Line each pita half with 1 lettuce leaf; fill each half with 1/3 cup chicken mixture.

Michele Powers, Cooking Light
MAY 2007

A fun little tidbit: I could never say the word Worcestershire, until I worked at a Dream Dinners with a girl who was from England. She taught me how to say it, and I was surprised at how easy it is: Woo-ste-shir. Easy peezy!

FRIDAY FARE: Eggs Italiano - for a Mother's Day Brunch

How about a healthy brunch recipe for Mother's Day - something that is equally easy to make and absolutely beautiful to behold?! This recipe comes from EatingWell.com...



EGGS ITALIANO

Ingredients

1/4 cup distilled white vinegar
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini, (about 2 medium), diced
12 ounces plum tomatoes, (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt
Freshly ground pepper, to taste
8 large eggs
4 whole-wheat English muffins, split and toasted
2 tablespoons freshly grated Parmesan cheese

Preparation

Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.

Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.

To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.

Nutrition

Per serving: 329 calories; 14 g fat ( 4 g sat , 6 g mono ); 425 mg cholesterol; 31 g carbohydrates; 22 g protein; 5 g fiber; 675 mg sodium; 570 mg potassium.

FRIDAY FARE: Turkey and Strawberry Salad

I was at Costco today, and saw their strawberries. YUM! So, I thought I'd find a healthy recipe that uses strawberries and turkey... here ya go!

Turkey-Mixed Greens Salad with Strawberries, Kiwi and Cashews in Honey-Sesame Dressing
(This is from Quick Fix Meals with Robin Miller - on FoodNetwork.com)


Oh, my goodness, doesn't that look scrumptious!

Ingredients:

1 (1 1/2-pound) reserved cooked turkey tenderloin, sliced
4 cups mixed greens
1 cup sliced strawberries
2 sliced kiwi
1/2 cup dry-roasted, salted cashews
1/2 cup reduced-sodium chicken broth
2 tablespoons honey
2 teaspoons sesame oil
2 teaspoons honey mustard
Salt and ground black pepper

Directions:

Cut turkey into bite-size pieces and set aside.

Arrange the mixed greens on salad plates or large serving platter. Top with turkey, strawberries, kiwi, and cashews.

In a small bowl, whisk together broth, honey, sesame oil, and honey mustard. Season to taste with salt and black pepper. Pour mixture over turkey and spinach salad.

FRIDAY FARE: Healthy Italian appetizers...

One of my favorite things to order at an Italian restaurant is Bruschetta. Crusty slices of freshly made Italian bread, topped with tomatoes, basil, garlic, and olive oil. Mmmmm! Bruschetta is a recipe that dates to the 15th century, and comes from Central Italy. It usually stars as the appetizer in a meal. It's always seemed pretty healthy to me, but if you make it yourself, you can make sure it's healthy, right? So, today I've got two different healthy recipes for you to try: One is a Bruschetta recipe, and the other is a Crostini recipe - very similar...



Tomatoe Bruschetta
(This is exactly how I like Bruschetta, but I've never tried it with Pine Nuts - hmmmm. This is a single serving, so multiply the ingredients by how many people you are serving.)

Ingredients:

1 baguette (10 slices per serving)
1 tomato
1 clove garlic
5 fresh basil leaves chopped
1/4 C toasted pine nuts
sea salt to taste
pepper to taste
fresh grated parmesan cheese to taste
1/4 C balsamic vinegar
1/4 C extra virgin olive oil

To make:

Dice tomatoes, chop garlic and basil and place in bowl. Add other ingredients and combine. I always sprinkle the sea salt and add the vinegar before I add anything else because I like the tomatoes to marinate for a minute in that combination, but that is totally not necessary. Slice your baguette into 1/3 inch slices and drizzle olive oil over their tops. Toast your bread until it's golden in color. I broil mine in the oven for just a minute or two. Top your bread with the delectable tomato combination and enjoy!


I found this recipe, and picture, on the blog: Twohealthysisters.blogspot.com. It sounded so good! I've linked the title of the recipe to their blog, so that you can visit. I'm sure you can find many good recipes there! The only two things I would change - I'd add some garlic to the olive oil that you drizzle on the bread before you toast it. And, instead of parmesan, I LOVE Feta cheese - it's tastier, and very strong - you only need a little bit to make a big impact.




FRESH HERB-TOMATO CROSTINI
(This one sounds great, but it does lack one of my favorite ingredients: fresh basil)

Ingredients

1/4 cup olive oil
2 garlic cloves, pressed
1 (8.5-oz.) French bread baguette, cut into 1/4-inch-thick slices
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 large tomato, finely chopped
3/4 cup finely chopped green onions
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh mint
1/3 cup crumbled feta cheese

Preparation

1. Preheat oven to 350°. Stir together olive oil and garlic; brush on 1 side of each bread slice. Place bread slices, garlic sides up, on a baking sheet. Bake 10 to 12 minutes or until lightly toasted.
2. Whisk together lemon juice and next 3 ingredients in a large bowl. Add tomato and next 3 ingredients; gently toss to coat.
3. Top each bread slice with tomato mixture (about 2 rounded teaspoonfuls each). Sprinkle with cheese.

(This recipe was submitted to Southern Living magazine by Anita Embry, Vincent, Alabama, in MAY 2009. Click on the name of the recipe to visit the "My Recipes" website I found it at.)

A few suggestions: make your Bruschetta or Crostini with FRESH ingredients - chop fresh veggies, mince fresh garlic, chop fresh basil, etc. I love the cherry tomatoes at Costco - they are sweet, and pretty. It would be fun to use these in either recipe. Just slice them, so they stay that nice round shape.

ENJOY!! And let me know if you try the recipes - I'd love to hear if you like them.

-Kara