BREAKFAST
Plum Nuts Oatmeal
1 2/3 cups low-fat milk with DHA
1/3 cup pitted dried plums, chopped
2 teaspoons brown sugar
1 tablespoon Splenda
1/3 teaspoon cinnamon
1 cup old-fashioned rolled oats
1/8 teaspoon almond extract
¼ cup low-fat milk with DHA
1 tablespoon sliced almonds
1. In a medium saucepan, bring milk, plums, brown sugar and Splenda to a gentle boil. Add oats and extract. Stir to coat. Return to simmer, lower heat and cook uncovered for 7 minutes or until liquid is absorbed.
2. Portion into two bowls, pour remaining ¼ cup milk over top, and sprinkle with almonds.
Makes 2 servings.
Nutritional information per serving: 365 calories, 16% fat (6.5 g total, 2 g saturated), 67% carbs (61 g), 17% protein (15.5 g), 6 g fiber, 332 mg calcium, 27 mcg folate, 2.6 mg iron, 124 mg sodium
Pumpkin Pie Oatmeal
1 ½ cups soy milk with DHA
½ teaspoon pumpkin spice
1 cup old-fashioned rolled oats
½ cup canned pumpkin
½ teaspoon vanilla extract
1 tablespoon brown sugar
1 tablespoon Splenda
¼ cup low-fat milk with DHA
1 tablespoon chopped almonds
1 teaspoon crystalline ginger bits
1. In a medium saucepan, heat soy milk and pumpkin spice to a gentle boil. Add oats, return to simmer, reduce heat and simmer for 5 minutes.
2. Add pumpkin, vanilla and brown sugar. Cook 1 minute to heat through but not boil.
3. Portion into two bowls, pour milk over top and sprinkle with nuts and crystalline ginger.
Makes 2 servings.
Nutritional information per serving: 302 calories, 20% fat (6.7 g total, < 1 g saturated), 62% carbs (46.8 g), 18% protein (13.6 g), 8.6 g fiber, 389 mg calcium, 25 mcg folate, 3.4 mg iron, 94 mg sodium
Creamy Oatmeal with Oranges, Tart Cherries and Nuts
1 tablespoon chopped walnuts
1 teaspoon maple syrup
1¼ cup low-fat milk with DHA, divided
2 teaspoons orange zest
5 tablespoons chopped tart cherries
2 teaspoons Splenda
1/8 teaspoon nutmeg
dash of salt (optional)
½ cup old-fashioned rolled oats
1. Preheat oven to 350°F.
2. Place nuts in a small bowl and drizzle with maple syrup. Toss and let stand for 10 minutes. Place on tinfoil and bake for 10 minutes or until toasted. Remove and let cool.
3. In a small saucepan, place 1 cup milk, orange zest, cherries, Splenda, nutmeg and salt. Bring to a gentle boil. Add oats, return to boil, reduce heat and simmer for 5 minutes or until almost all liquid is absorbed. Meanwhile, warm remaining ¼ cup milk.
4. Place oats in a bowl, top with remaining milk and toasted pecans. Serve.
Makes 1 serving.
Nutritional information: 507 calories, 18% fat (10 g total, 3 g saturated), 67% carbs (85 g), 15% protein (19 g), 7 g fiber, 439 mg calcium, 36 mcg folate, 3 mg iron, 163 mg sodium
BREADS
Cherry Swirl Strudel Ring with Lemon Glaze
1 packet dry yeast (2 ¼ teaspoons)
2 tablespoons + 1 teaspoon sugar, divided
1/3 cup low-fat milk with DHA
2 teaspoons vanilla extract
1 large egg
2 ¾ cups unbleached all-purpose flour
2 tablespoons Splenda
4 tablespoons butter, cut into small cubes
¼ teaspoon salt
1 egg white
2 teaspoons water
Filling
2 ½ cups dried tart cherries
2/3 cup tart cherry juice
cooking spray
Glaze
¾ cup powdered sugar
1 tablespoon + 1 teaspoon lemon juice
¼ teaspoon lemon extract
1. In a small bowl, place yeast, 1 teaspoon sugar and ¼ cup warm water. Whisk to dissolve yeast, then let sit for 5 minutes. Stir in milk, vanilla and egg. Set aside.
2. In a food processor, place flour, 2 tablespoons sugar, Splenda, butter and salt. Pulse until blended and butter is dispersed throughout flour, giving it a cornmeal texture. Put mixture in medium bowl and add yeast mixture. Stir, then knead until dough forms a ball. Turn dough onto a dry surface (add a bit of flour if dough sticks) and knead lightly for 2 minutes. Dough will feel sticky.
3. Place dough in a medium bowl coated with cooking spray, and turn to coat top. Cover and let rise in a warm place free from drafts until dough has doubled in size. Punch down, knead a few times to evenly disperse temperature, then let rest for 5 minutes.
4. While dough is rising, prepare cherry filling by placing cherries and cherry juice in a blender and blending until liquid (small bits of cherries will be suspended in liquid). Transfer to a medium saucepan and heat over medium heat, stirring frequently until mixture is the consistency of thin jam. Remove from heat and cool. (Cherry mixture will thicken somewhat as it cools.)
5. Place dough on a clean surface and roll into a 24" x 10" rectangle. Spread cooled cherry mixture evenly over surface, leaving a 1-inch margin along all sides. Starting at one long side, roll dough tightly into a long roll. Pinch seam to seal, using water if necessary.
6. Coat a 12" pizza pan with cooking spray. Place roll on greased pan and bring ends of roll together to form a ring. Pinch ends together to seal, using water if necessary. With scissors, make V-shaped cuts 1 ½" apart, folding V backward to expose cherry filling below. Cover and let rise in a warm place for 30 minutes.
7. Preheat oven to 350°F. Whip egg white and water in a small bowl and brush over top of ring. Bake for 20 to 25 minutes or until golden brown. Cool on rack.
8. Blend powdered sugar, lemon juice and lemon extract in a small bowl and pour evenly over top of cooled ring. Serve at room temperature.
Makes 12 wedges.
Nutritional information per serving: 263 calories, 16% fat (4.7 g total, <1 g saturated), 77% carbs (51 g), 7% protein (4.6 g), 2.2 g fiber, 28 mg calcium, 22 mcg folate, 2 mg iron, 97 mg sodium
Blueberry Spice Muffins
2 cups + 1 tablespoon whole-wheat flour, divided
½ cup + 5 teaspoons sugar, divided
¼ cup Splenda
1 tablespoon baking powder
¼ teaspoon salt
½ teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground nutmeg
1 ½ cups fresh or thawed blueberries
1/3 cup canola oil
8 ounces fat-free cream cheese
½ cup soy milk with DHA
2 eggs
1 teaspoon vanilla extract
1. Heat oven to 425°F. Coat 12-cup muffin pan with cooking spray.
2. In a large bowl, thoroughly mix 2 cups flour, ½ cup sugar, Splenda, baking powder, salt, cinnamon, cloves and nutmeg. Set aside.
3. In a small bowl, toss blueberries with 1 tablespoon flour. Set aside.
4. In a medium bowl, blend oil and cream cheese with an electric mixer until creamed. Add soy milk, eggs, and vanilla slowly, and blend until thoroughly creamed. Add to flour mixture and stir just until moistened. Gently mix in blueberries.
5. Spoon batter evenly into muffin cups. Sprinkle with remaining sugar. Bake until muffins spring back, or approximately 15 minutes. Remove from pan and cool on wire rack.
Makes 12 muffins.
Nutritional information per muffin: 200 calories, 31% fat (6.9 g total, <1 g saturated), 57% carbs (28.5 g), 12% protein (6 g), 3 g fiber, 74 mg calcium, 12 mcg folate, 1 mg iron, 170 mg sodium
SALADS & SOUP
Spiced-up Tofu, Orange and Avocado Salad
Tofu
¼ cup hoisin sauce
2 tablespoons low-sodium soy sauce
5 teaspoons minced fresh ginger
pinch of red pepper flakes
1 large clove garlic, minced
1 tablespoon olive oil
1 package extra-firm tofu, drained and patted dry
Dressing
2 tablespoons freshly squeezed orange juice
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
½ teaspoon grated orange peel
salt and pepper to taste
Salad
2 bags spring lettuce leaves
2/3 cup thinly sliced red onion
3 navel oranges, peeled, pith removed, and cut into thin rounds
1 large avocado, peeled and sliced thin
1. In a small bowl, blend hoisin sauce, soy sauce, ginger, pepper flakes and garlic. Set aside.
2. Place olive oil in a large nonstick frying pan and heat on medium heat until hot. Add tofu cubes and sauté until golden brown on all sides, approximately 10 minutes.
3. Add hoisin mix, toss to coat tofu and reduce heat to low. Simmer until sauce evaporates, turning tofu occasionally, approximately 10 minutes. Remove from heat.
4. In a small bowl, blend orange juice, vinegar, oil, orange peel and salt and pepper. Set aside.
5. Place lettuce and onion in a large bowl. Toss with dressing. Divide between four plates and top with tofu, oranges and avocado slices.
Makes 6 servings.
Nutritional information per serving: 245 calories, 51% fat (13.8 g total, 2 g saturated), 30% carbs (18.4 g), 19% protein (11.6 g), 5 g fiber, 217 mg calcium, 193 mcg folate, 8.2 mg iron, 468 mg sodium
Beets ’n’ Blue Cheese Salad
1/3 cup freshly squeezed lemon juice
2 tablespoons sugar
1 tablespoon Splenda
3 tablespoons finely chopped red onion
1 tablespoon extra-virgin olive oil
salt to taste
1 pound beets
12 cups mixed salad greens
3 tablespoons cashews
3 tablespoons crumbled blue cheese
1. Preheat oven to 350°F.
2. Mix first six ingredients together, stir and refrigerate.
3. Remove root and stems from beets, wash and place in baking dish with ¼ inch water. Cover and bake until barely tender. Time will vary from 35 minutes to 1 hour. Remove when tender. Cool. Rub off skins and cut into chunks. Set aside.
4. Place greens in large bowl or platter. Top with beets, cashews and blue cheese. Drizzle dressing over top and serve.
Makes 8 large servings.
Nutritional information per serving: 100 calories, 37% fat (4 g total, 1 g saturated), 50% carbs (12.5 g), 13% protein (3.3 g), 3 g fiber, 74 mg calcium, 146 mcg folate, 1.8 mg iron, 129 mg sodium
Mango, Cranberries and Avocado Toss
8 cups leaf lettuce
3 tablespoons orange juice
1 tablespoon rice wine vinegar
½ teaspoon dry mustard
1 teaspoon coriander seeds, coarsely cracked
1 tablespoon honey
1 tablespoon olive oil
salt and pepper to taste
½ cup diced red onion
2 ripe avocados, peeled, seeded and sliced thin
1 ripe mango, peeled, seeded and chopped
1 1/3 cups dried cranberries
1. Divide lettuce evenly onto four salad plates. Set aside.
2. In a small bowl, whisk together orange juice, vinegar, mustard, coriander seeds, honey, olive oil, and salt and pepper. Set aside.
3. Layer evenly atop each of the lettuce heaps the diced red onion, the avocado slices, the mango chunks and the cranberries. Drizzle the dressing over the top and serve immediately.
Makes 4 servings.
Nutritional information per serving: 333 calories, 38% fat (14.1 g total, 2.2 g saturated), 5% protein (4.2 g), 57% carbs (47.5 g), 7 g fiber, 94 mg calcium, 184 mcg folate, 3.7 mg iron, 46 mg sodium
Sage-Infused Roasted Butternut Squash Soup
1 butternut squash, peeled, seeded and cubed (approximately 3 ½ pounds)
4 carrots, peeled and sliced
2 baking potatoes, peeled and cubed
2 cups chopped onions
1 32-ounce carton low-sodium chicken broth
2 ½ cups soy milk with DHA
2 teaspoons powdered sage
3 tablespoons lemon juice
1 tablespoon brown sugar
salt to taste
1 7-ounce jar roasted red peppers
pinch of cayenne
1. Heat oven to 400°F. Coat baking sheet with cooking spray.
2. Place squash on baking sheet. Spray with cooking spray and roast until tender, stirring occasionally, approximately 30 minutes. Remove and set aside.
3. While squash is roasting, steam carrots for 5 minutes. Add potatoes and onions and continue to steam until tender.
4. In a blender or food processor, puree squash and vegetables in small batches until smooth, adding chicken broth as needed to blend.
5. Place vegetable puree in a large saucepan, along with any remaining broth. Add soy milk, sage, lemon juice, sugar and salt. Stir over medium heat to blend seasonings.
6. Blend roasted red peppers with cayenne in a blender until smooth. Drizzle across each bowl of soup, then run a fork through the drizzle.
Makes 8 servings.
Nutritional information per serving: 254 calories, 6% fat (1.7 g total, 0 g saturated), 81% carbs (51 g), 13% protein (8.3 g), 10 g fiber, 239 mg calcium, 65 mcg folate, 3 mg iron, 420 mg sodium
LUNCHES & SNACKS
Minty Rice, Orange and Pomegranate Bowl
4 cups cooked brown rice
½ teaspoon salt
1 heaping tablespoon finely grated orange peel
1/3 cup fresh orange juice (or juice of one large orange)
½ cup champagne vinegar
1 tablespoon extra-virgin olive oil
¼ teaspoon freshly ground black pepper
2 ¼ cups orange sections (approximately 3 oranges, peeled, sectioned, and then cut crosswise into halves)
2/3 cup pomegranate seeds (use dried cranberries when pomegranates are out of season)
2 tablespoons chopped mint
¼ cup toasted slivered almonds
1. Place rice in a medium bowl.
2. In a small bowl, whisk orange peel, orange juice, vinegar, oil, salt and pepper. Pour over rice and blend well.
3. Add orange sections, pomegranate seeds, mint and almonds. Toss gently until well mixed.
Makes approximately six 1-cup servings.
Nutritional information per cup: 280 calories, 16% fat (4.9 g total, <1 g saturated), 76% carbs (53 g), 8% protein (5.6 g), 3.6 g fiber, 57 mg calcium, 33 mcg folate, 2 mg iron, 181 mg sodium
Spicy Salmon Tacos
juice of one large lemon
1 teaspoon chili powder
1 teaspoon paprika
salt to taste
1 ¼ pounds wild salmon fillet
2/3 cup commercial salsa
1 cup chopped tomato
2 tablespoons minced red onion
3 tablespoons chopped cilantro
4 cups shredded cabbage
2/3 cup canned black beans, drained and rinsed
½ cup fat-free sour cream
1 large avocado, peeled and cubed (doused with lemon juice to prevent browning)
15 organic corn tortillas
1. In a shallow pan, mix lemon juice, chili powder, paprika and salt. Place salmon in pan, coat both sides, cover and refrigerate for up to 12 hours.
2. Heat broiler. Line baking sheet with tinfoil and spray with cooking spray.
3. In a medium bowl, mix salsa, tomatoes, onion and cilantro. Set aside.
4. Broil fish until cooked through, turning fish halfway through cooking time. Broil for 10 minutes for every inch of thickness. (If fish is less than ½ an inch thick, don’t turn.) Remove from oven, cool slightly and break into chunks. Set aside.
5. Place cabbage, black beans, sour cream and avocado in separate serving bowls. Set aside.
6. Heat a nonstick griddle on medium-high heat. Place tortillas on griddle and warm, turning once.
7. Fill each tortilla with a small helping of fish, the salsa mixture, cabbage, black beans, avocado and sour cream. Ingredients will keep in refrigerator for up to two days.
Makes 15 tacos.
Nutritional information per taco: 180 calories, 33% fat (6.6 g total, 1.4 g saturated), 43% carbs (19.4 g), 24% protein (10.8 g), 3 g fiber, 75 mg calcium, 46 mcg folate, 1.2 mg iron, 119 mg sodium
Wasabi ’n’ Ginger Salmon Sandwiches
¼ cup fat-free mayonnaise
¼ to ½ teaspoon wasabi paste
8 thin (1-ounce) slices from a loaf of bakery French or sourdough bread
8 ounces cooked salmon, divided into four equal servings
4 thin slices red onion, separated
16 thin slices red pepper
4 tablespoons pickled sliced ginger
1 cup baby spinach or baby wild greens
1. In a small bowl, thoroughly mix mayonnaise and wasabi paste. Start with ¼ teaspoon of the paste and add more to suit your taste. Set aside.
2. Place four slices of bread on a flat surface and spread each with 1 tablespoon of the mayonnaise-wasabi mixture. Top with 2 ounces salmon, one slice onion spread evenly over salmon, four slices red pepper, 1 tablespoon pickled ginger, and ¼ cup greens. Top with remaining four slices of bread.
Makes 4 sandwiches.
Nutritional information per sandwich: 302 calories, 24% fat (8 g total, 1.5 g saturated), 46% carbs (35.5 g), 29% protein (22 g), 2.4 g fiber, 66 mg calcium, 53 mcg folate, 2.3 mg iron, 564 mg sodium
SIDE DISHES
Cherry & Apple Stuffed Acorn Squash
2 acorn squash, halved and seeded
salt
1 ½ cups dried tart cherries
1/3 cup tart cherry juice
1 ½ cups Granny Smith apples, peeled, seeded and diced
1 tablespoon butter
½ teaspoon rum extract (optional)
4 tablespoons chopped pecans
4 teaspoons dark honey
1. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
2. Lightly salt the 4 acorn squash halves, place cut side down on baking sheet and bake for 25 minutes. Remove from oven.
3. While squash is baking, place cherries and juice in a medium saucepan. Bring to a boil, reduce heat and simmer until cherries soak up liquid. Add apples and butter. Continue to simmer for 5 minutes, or until apples are heated through but not soft. (For an extra-rich taste, add ½ teaspoon of rum extract to the cherry-apple mixture after removing from stove.)
4. Divide cherry filling into four equal portions and fill each of the four squash halves. Sprinkle with a tablespoon of pecans and drizzle with 1 teaspoon of honey. Return to oven and bake for an additional 15 minutes. Serve warm.
Makes 4 servings.
Nutritional information per serving: 367 calories, 19% fat (7.7 g total, 2 g saturated), 77% carbs (70.6 g), 4% protein (3.7 g), 12 g fiber, 117 mg calcium, 44 mcg folate, 3.6 mg iron, 181 mg sodium
Orange-Glazed Roasted Brussels Sprouts and Cauliflower
1 pound Brussels sprouts, trimmed
1 head cauliflower, trimmed and cut into florets
¼ cup red onion, diced
4 cloves garlic, minced
2 tablespoons orange peel, minced
¼ cup olive oil
1/8 teaspoon red pepper flakes
salt to taste
1/3 cup orange juice
1 tablespoon orange juice concentrate
orange slices
1. Heat oven to 450°F. Coat baking sheet with cooking spray.
2. Combine Brussels sprouts, cauliflower, onion, garlic, orange peel, oil, red pepper flakes and salt in a large bowl. Toss well. Spread on baking sheet and roast for 15 minutes or until slightly golden but still firm. Stir once during roasting. Remove from oven.
3. In a small bowl, blend orange juice with orange juice concentrate. Pour over vegetables and return to oven. Roast for another 10 minutes or until vegetables are firm but done and juice has evaporated. Garnish with orange slices.
Makes 8 servings.
Nutritional information per serving: 107 calories, 55% fat (6.5 g total, 1 g saturated), 35% carbs (9.4 g), 10% protein (2.7 g), 4 g fiber, 40 mg calcium, 64 mcg folate, 1 mg iron, 26 mg sodium
Mashed Roasted Sweet Potatoes with a Taste of Honey
3 pounds sweet potatoes, peeled and cut into 1" cubes
3 tablespoons honey
2 tablespoons butter, melted
1/3 cup fat-free sour cream
pinch of red pepper flakes
salt to taste
3 tablespoons chopped pistachios
1. Preheat oven to 400°F. Coat baking sheet with cooking spray.
2. Place potatoes in a single layer on cookie sheet. Lightly spray with cooking spray. Bake for approximately 40 minutes or until tender, stirring occasionally.
3. In a large bowl, place cooked potatoes and honey, butter, sour cream, red pepper flakes and salt. Beat with a mixer until smooth and creamy. Sprinkle with pistachios and serve.
Makes 8 servings.
Nutritional information per serving: 247 calories, 16% fat (4.4 g total, 2 g saturated), 77% carbs (47.5 g), 7% protein (4.3 g), 5.4 g fiber, 53 mg calcium, 41 mcg folate, 1 mg iron, 53 mg sodium
Nutty Green Tea Rice
tea leaves from four bags of green tea
1 cup white rice
2 tablespoons Splenda
2 tablespoons champagne or white wine vinegar
salt to taste
1 tablespoon slivered almonds
1. Combine tea leaves, rice and 2 cups water in a medium saucepan over high heat. Bring to a boil, reduce heat and simmer until all water is absorbed, about 20 minutes.
2. In a small bowl, combine Splenda, vinegar and salt. Whisk together until blended.
3. Pour vinegar mixture into rice and blend. Divide into four servings and sprinkle with almonds.
Makes 4 servings.
Nutritional information per serving: 179 calories, 6% fat (1.2 g total, 0 g saturated), 86% carbs (38.5 g), 8% protein (3.6 g), 0.6 g fiber, 17 mg calcium, 4 mcg folate, 2 mg iron, 2.6 mg sodium
Orange Cherry Rice
1 large or 2 medium oranges
3 cups brown basmati rice
1/3 cup slivered almonds
1 tablespoon sugar
2/3 cup dried tart cherries
salt to taste
1. Grate or zest the orange peel and set aside the zest. Remove the white pith and liquify the orange(s) in a blender.
2. Place orange zest in saucepan with 2 cups water and bring to boil. Reduce heat and simmer for 10 minutes. Remove peel and set aside. Save water.
3. Place orange water in a medium saucepan with the liquified orange, and add additional water to match directions for cooking rice on package (approximately 6 cups). Salt to taste, bring to boil, add rice, return to boil, then lower heat and simmer covered until liquid is absorbed and rice is cooked.
4. While rice is cooking, place almonds in a nonstick frying pan over medium heat and toast, stirring frequently, until golden brown, approximately 7 minutes. Remove from pan and set aside.
5. Place orange zest, sugar, and ½ cup water in a nonstick frying pan. Bring to boil, reduce heat and simmer until liquid has evaporated, stirring frequently. Remove from pan and set aside.
6. Place cherries in a nonstick frying pan with ½ cup water, bring to boil, reduce heat and simmer until liquid has evaporated. Remove from pan and set aside.
7. When rice is cooked, add orange peel, cherries and almonds. Toss to mix thoroughly.
Makes 8 cups, or 12 servings.
Nutritional information per serving: 227 calories, 11% fat (2.8 g total, 0 g saturated), 80% carbs (45 g), 8% protein (4.5 g), 3g fiber, 29 mg calcium, 16 mcg folate, 1 mg iron, 5 mg sodium
DINNER
Seared Salmon with Mango-Mint Salsa
Salsa
1 12-ounce mango, peeled, seeded and chopped (produces about 1 ½ cups)
1/3 cup diced red pepper
¼ cup diced red onion
1 scant tablespoon chopped jalapeño (more if you like very spicy foods!)
2 tablespoons chopped fresh mint
salt and pepper to taste
1 tablespoon freshly squeezed lime juice
Salmon
1 pound salmon fillet, about 1 inch thick
¼ cup freshly squeezed lemon juice (about the juice of one lemon)
1/8 teaspoon paprika
salt and pepper to taste
1 teaspoon olive oil
1. To make salsa, blend all ingredients (mango through lime juice) in a small bowl. Cover and refrigerate for up to two hours. (Flavors blend best when salsa sits for an hour or more.)
2. Place salmon fillet in a large shallow baking dish. In a small bowl, mix lemon juice, paprika, salt and pepper. Pour over salmon, covering both sides. Marinate for up to one hour. Drain fillet just before cooking.
3. Pour olive oil into a large nonstick skillet and heat over medium-high heat. Place fillet in pan (you may need to cut in half to fit) and sear four to six minutes per side, depending on thickness of fish and degree of desired doneness.
4. Place fillet on platter and top with salsa.
Makes 4 servings.
Nutritional information per serving: 280 calories, 42% fat (13.1 g total, 3 g saturated), 25% carbs (17.5 g), 33% protein (23.1 g), 2.2 g fiber, 41 mg calcium, 59 mcg folate, 67 mg sodium
Ginger Salmon on a Bed of Sautéed Sesame Spinach
1/3 cup bottled hoisin sauce
2 ½ tablespoons peeled and minced fresh ginger
1 teaspoon brown sugar
2 teaspoons canned chipotle peppers, diced
¼ cup chopped fresh cilantro
1 pound wild salmon fillet
3 tablespoons freshly squeezed lemon juice
1 tablespoon olive oil
1 clove garlic, minced
pinch of crushed red pepper flakes (optional)
2 10-ounce boxes frozen chopped spinach, thawed
salt to taste
1 tablespoon sesame seeds
1. Preheat broiler. Line baking sheet with tinfoil.
2. In a small bowl, stir together hoisin sauce, ginger, brown sugar, chipotle and cilantro.
3. Rinse and dry salmon. Rub with lemon juice, then brush both sides with sauce mixture, place on foil-lined baking sheet, cover and refrigerate while preparing spinach.
4. In a large nonstick frying pan, heat olive oil over medium heat. Add garlic and sauté, stirring continuously so as not to burn for two minutes. (If you like a little “zing,” then add crushed red pepper flakes during last 30 seconds of sautéing the garlic.) Add spinach and sauté until heated through. Remove from heat and keep warm. (Or prepare spinach while salmon is in broiler.)
5. Broil salmon until opaque in center, basting occasionally with remaining sauce (approximately six minutes, depending on thickness of fish).
6. Place spinach on serving platter, sprinkle with sesame seeds and top with salmon.
Makes 4 servings.
Nutritional information per serving: 289 calories, 53% fat (17 g total, 3.6 g saturated), 11% carbs (8 g), 36% protein (26 g), 2 g fiber, 115 mg calcium, 126 mcg folate, 2.7 mg iron, 292 mg sodium
Linguini à la Pomodori
salt
½ pound whole-grain linguini
1 pound fresh Roma tomatoes, chopped (approximately 2 cups)
1/3 cup sun-dried tomatoes, chopped
¾ cup yellow bell peppers, washed, seeded and cut into thin 2"-long slivers
½ cup packed fresh basil leaves, chopped
2 cloves garlic, minced
3 tablespoons fresh Italian parsley, minced
2 ounces gorgonzola cheese, crumbled
2 ounces fat-free feta cheese, crumbled
1. Bring a large pot of salted water to a boil, add linguini and cook according to directions on package (approximately 10 to 12 minutes). Remove from heat and drain.
2. Meanwhile, in a large bowl, toss the tomatoes, peppers, basil, garlic, parsley, gorgonzola and feta cheese. Add pasta and toss until gorgonzola begins to melt.
Makes 4 generous servings, approximately 1 ½ cups each.
Nutritional information per serving: 256 calories, 19% fat (5.4 g total, 3 g saturated), 60% carbs (38.4 g), 21% protein (13.4 g), 7 g fiber, 168 mg calcium, 42 mcg folate, 2.6 mg iron, 590 mg sodium
Curried Butternut Squash with Chutney and Rice
4 cups fat-free chicken broth, divided
1 ½ cups basmati brown rice
1 tablespoon extra-virgin olive oil
1 large onion, peeled and cut into ½" rings
3 cloves garlic, minced
5 cups butternut squash, peeled and cut into 1" cubes (approximately 12 ounces)
1 tablespoon curry powder
salt to taste
½ cup fat-free half & half
pinch of red pepper flakes
1/3 cup chopped peanuts
½ cup bottled chutney
1. Bring 3 cups chicken broth to a boil in medium saucepan over high heat. Add rice, reduce heat and simmer until done, approximately 35 minutes.
2. Heat oil in large nonstick skillet over medium heat. Add onions and sauté for five minutes until softened. Add garlic, squash, curry and salt. Toss to coat. Add 1 cup broth and cover. Cook until squash is semisoft but still firm and liquid is almost evaporated.
3. Add half & half and red pepper flakes. Cook until sauce thickens, stirring occasionally. Remove from heat.
4. Portion rice and top with butternut squash mixture into serving bowls. Top with peanuts and chutney.
Makes 6 servings.
Nutritional information per serving: 392 calories, 20% fat (8.7 g total, 1.5 g saturated), 68% carbs (66.6 g), 12% protein (11.8 g), 8.2 g fiber, 120 mg calcium, 64 mcg folate, 2.6 mg iron, 579 mg sodium
Spinach and Roasted Red Pepper Frittata
3 red peppers, stemmed, seeded and cut into quarters
1 cup fat-free half & half
1 ½ cup egg substitute
1 cup low-fat ricotta cheese
¾ cup grated reduced-fat cheese with DHA
1/3 cup low-fat grated Parmesan cheese
1 tablespoon olive oil
1/3 cup onion, chopped
4 cloves garlic, minced
4 6-ounce bags baby spinach
salt and pepper to taste
1. Preheat oven to 400°F. Coat baking sheet with cooking spray. Coat 13" x 9" x 2" baking dish with cooking spray.
2. Place peppers on cookie sheet, spray with cooking spray and roast until tender but not soft, approximately 20 minutes. Cool and cut into ¼" strips.
3. In a large bowl, blend half & half, egg substitute and cheeses. Set aside.
4. Heat olive oil in a large nonstick pan, add onion and garlic and sauté for five minutes. Add one bag of spinach and heat until spinach is dark green and wilted, stirring constantly, approximately two minutes. Remove onion-spinach mixture and place in bowl. Add second bag of spinach and repeat, stirring, for two minutes. Add spinach to onion-spinach mixture. Repeat until all four bags of spinach have been sautéed.
5. Stir spinach and two-thirds of the roasted red pepper strips into egg mixture (reserve one-third of peppers for topping). (Can be prepared to this point up to one day in advance. Cover and refrigerate until ready to bake.)
6. Pour spinach-egg mixture into baking dish. Bake until knife inserted into center comes out clean, approximately one hour. Remove from oven, arrange remaining pepper strips over top and serve.
Makes 8 servings.
Nutritional information per serving: 238 calories, 37% fat (9.8 g total, 3 g saturated), 28% carbs (16.6g), 35% protein (21 g), 3.7 g fiber, 407 mg calcium, 243 mcg folate, 5 mg iron, 331 mg sodium
BEVERAGES
Pineapple Coconut Smoothie
1 cup cubed fresh pineapple
1/3 cup soy milk with DHA
6 ounce container of low-fat piña colada yogurt
¼ + 1/8 teaspoon coconut extract
½ cup crushed ice
lime zest for garnish
Place pineapple, soy milk, yogurt and coconut extract in a blender and whip until smooth. Add ice and whip briefly to mix. Pour into a tall glass and garnish with lime zest.
Makes 1 serving.
Nutritional information: 250 calories, 13% fat (3.6 g total, 1 g saturated), 70% carbs (43.8 g), 17% protein (10.6 g), 3 g fiber, 434 mg calcium, 34 mcg folate, 1 mg iron, 145 mg sodium
Mango-Pineapple Crush
1 ripe mango, peeled, pitted and cubed (approximately 1 cup)
½ cup pineapple chunks, preferably fresh
one 6-ounce container low-fat lemon-flavored yogurt
2 tablespoons freshly squeezed lemon juice
1 ½ teaspoons rum extract
crushed ice
Place all ingredients, except ice, in a blender and blend on high until smooth. Add ice and blend for another 15 seconds. Pour into glass.
Makes 1 serving.
Nutritional information: 345 calories, 8% fat (3.1 g total, 1.5 g saturated), 81% carbs (70 g), 11% protein (9.5 g), 5.2 g fiber, 319 mg calcium, 69 mcg folate, 0.7 mg iron, 117 mg sodium
Orange Cranberry Fizz
25 fresh cranberries
1 ½ cups ice, crushed
1 cup soy milk with DHA
2 tablespoons Splenda
1 6-ounce can of orange juice concentrate
1 cup sparkling water
5 teaspoons cranberry-orange relish
1. Place fresh cranberries in ice-cube trays, fill with water and freeze.
2. Place remaining ice, soy milk, Splenda and orange juice concentrate in blender. Cover and blend on high speed 30 seconds or until smooth. Turn off blender and pour in sparkling water. Stir.
3. Place two cranberry ice cubes in each of five 6-ounce glasses. Pour in frosty mix and top with a teaspoon of relish. Serve immediately.
Makes five 8-ounce servings.
Nutritional information per serving: 80 calories, 6% fat (0 g total, 0 g saturated), 84% carbs (16.8 g), 10% protein (2 g), 1 g fiber, 92 mg calcium, 53 mcg folate, 0 mg iron, 22 mg sodium
DESSERTS
Poached Pears in Chocolate Lavender Sauce
4 large firm pears (Anjou, Bosc or Bartlett)
¾ cup honey, divided
zest of one orange
1 tablespoon culinary lavender
2 tablespoons cocoa powder
lavender sprigs for garnish (optional)
1. Peel pears and slice bottom so pears will stand up (leave stem at top). Place in a microwave dish and spoon 1 tablespoon honey over each pear. Cover dish and microwave on high for 10 to 12 minutes, or until pears are tender but not too soft. Set aside.
2. Meanwhile, place 1 cup water and ½ cup honey in a saucepan over medium-high heat, bring to boil, reduce heat and simmer until liquid has reduced to half. Add zest, lavender and cocoa and continue to simmer for five minutes, stirring frequently. Strain liquid to remove zest and lavender. Liquid should be a thin syrup.
3. Place pears on individual plates and drizzle chocolate lavender sauce over top, so that it runs down sides and pools at the bottom. Garnish with lavender sprigs and serve.
Makes 4 servings.
Nutritional information per serving: 325 calories, 3% fat (1.1 g total, 0 g saturated), 95% carbs (77 g), 2% protein (1.6 g), 7.2 g fiber, 35 mg calcium, 18 mcg folate, 1.2 mg iron, 3 mg sodium
Vanilla Cream Sprinkled with Nuts
3 tablespoons sugar
3 tablespoons Splenda
2 cups low-fat milk with DHA
dash of salt
1 large egg, beaten
1 teaspoon vanilla extract
3 tablespoons toasted nuts, chopped
dash of nutmeg
1. In a blender, combine sugar, Splenda, milk and salt. Blend. Pour into a medium saucepan and heat over medium-high heat until mixture begins to simmer. Reduce heat and stir for five minutes with mixture at a gentle boil.
2. Place egg in medium bowl. Gradually add heated milk mixture, stirring constantly. Return egg-milk mixture to saucepan and cook over medium heat for three minutes or until mixture thickens, stirring constantly. Remove from heat. Add vanilla to mixture and blend. Pour into a medium bowl and cover surface with plastic wrap.
3. To serve, portion ¼ of mixture into four small bowls. Sprinkle with toasted nuts and nutmeg.
Makes 4 servings.
Nutritional information per serving: 144 calories, 34% fat (5.4 g total, 1.6 g saturated), 47% carbs (16.9 g), 19% protein (6.8 g), 0.7 g fiber, 164 mg calcium, 16 mcg folate, 0.7 mg iron, 78 mg sodium
Chewy, Crunchy, Super Chocolatey Clusters
8 ounces semisweet chocolate with at least 60% cocoa powder
1 tablespoon cocoa powder
¾ cup dried tart cherries
¾ cup chopped almonds
1. Cover baking sheet with tinfoil and coat with vegetable spray.
2. Place chocolate and cocoa powder in a medium saucepan. Heat over medium-low heat, stirring occasionally, until all chocolate has melted.
3. Stir in cherries and almonds. Immediately drop in small clusters onto baking sheet. Refrigerate until chocolate hardens, approximately 30 minutes.
Makes 30 one-cluster servings.
Nutritional information per cluster: 70 calories, 55% fat (4.3 g total, 1.9 g saturated), 38% carbs (6.7 g), 7% protein (1.2 g), 1 g fiber, 16 mg calcium, 3 mcg folate, 0.6 mg iron, 1 mg sodium
Spiced Panna Cotta with Strawberry-Shiraz Compote
Panna Cotta
1 packet unflavored gelatin (approximately 2 ½ teaspoons)
¼ cup water
1 ¼ cup evaporated nonfat milk
¼ cup Splenda
2 cups plain nonfat yogurt
¼ teaspoon cardamom
1 teaspoon vanilla extract
Compote
3 cups fresh or thawed frozen strawberries, chopped
1/3 cup Shiraz
1 tablespoon cornstarch
2 tablespoons sugar
2 tablespoons Splenda
lemon zest (optional)
1. Mix gelatin and ¼ cup water in a small bowl and set aside.
2. In a medium saucepan, bring milk, sugar and Splenda to a boil, stirring constantly. Remove from heat and stir in gelatin mixture. Whisk until thoroughly blended. Add yogurt, cardamom and vanilla. Stir until well mixed. Divide into six custard cups and cover and refrigerate overnight.
3. Place berries in a medium saucepan over medium-high heat. Mix wine and cornstarch in a small glass. Add to berries, along with sugar and Splenda. Bring to a boil, stirring constantly. Remove from heat when sauce thickens and turns clear. Cool completely.
4. Run thin sharp knife around the edges of the custard cups or set each ramekin in hot water for one minute to loosen. Place plate on top of ramekin and invert to allow panna cotta to settle onto plate. Top with compote, and sprinkle with lemon zest if desired.
Makes 6 servings.
Nutritional information per serving: 178 calories, 4% fat (<1 g total, 0 g saturated), 70% carbs (31 g), 23% protein (10 g), 2 g fiber, 328 mg calcium, 28 mcg folate, .6 mg iron, 127 mg sodium
Soy Good Pumpkin Pie
1 commercial pie crust (frozen, made according to directions, or refrigerated)
1 15-ounce can pumpkin puree
½ cup brown sugar
¼ cup Splenda
1 1/3 cups soy milk with DHA
1 tablespoon cornstarch
½ teaspoon salt
¾ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon freshly ground nutmeg
¾ teaspoon vanilla extract
½ cup liquid egg substitute
1 egg, separated into yolk and white
8 tablespoons fat-free whipped topping
1. Preheat oven to 425°F.
2. Roll pie crust to fit a deep-dish pie pan. Press pie crust gently into pan and trim dough to 1 inch from edge of pie pan. Fold under and pinch to form fluted edges. Set aside.
3. In a large bowl, blend pumpkin, sugar, Splenda, soy milk, cornstarch, spices and vanilla.
4. Place egg substitute and 1 egg yolk in a small bowl and beat. Add to pumpkin mixture and blend thoroughly.
5. Beat remaining egg white with electric mixer until soft peaks form. Fold into pumpkin mixture until no white streaks remain. Pour pumpkin filling into pie pan and bake at 425°F for 15 minutes, reduce heat, and bake at 350°F for 50 minutes, or until a toothpick inserted into middle of pie comes out clean. Remove from oven and cool for at least two hours. Top each slice with 1 tablespoon whipped topping.
Makes 8 servings.
Nutritional information per serving: 191 calories, 41% fat (8.7 g total, 3.3 g saturated), 48% carbs (23 g), 11% protein (5 g), 2 g fiber, 93 mg calcium, 12 mcg folate, 1.3 mg iron, 300 mg sodium