Showing posts with label Menus. Show all posts
Showing posts with label Menus. Show all posts
UPCOMING CLASS - JULY 28th @ 10AM
Feeding our children healthy, nutritious and tasty foods can be a juggling act. Whether it's the taste, the smell or even the color, kids are pushing away from the table and opting for full-time snacking. In this class we'll be going over proper nutrition for children, how to sneak in those veggies and get your kids interacting in the kitchen. Knowing what your children should eat is only have the battle - let's teach them how to live a life of great health!
This is an LIVE online class through LearnItLive.com. Join us on Saturday, July 28th @ 10am from the comfort of your own home. Saturday morning pajamas are acceptable! :)
Welcome Summer with a Healthy Memorial Day Menu!
Many people will gather with family and friends this weekend to honor our fallen soldiers, and to celebrate the unofficial beginning of summer. The winter months may have been mild this year, but it’s been too long since we spent some time in the sun!
A Memorial Day menu calls for lots of colorful ingredients, some of which can be thrown on the grill; and other times, after a long day spent at the beach or in the backyard, a refreshing dish is best. Here are some of our favorite recipes for a deliciously healthy Memorial Day menu from my colleagues at Integrative Nutrition!
Raw Zucchini Hummus
A Memorial Day menu calls for lots of colorful ingredients, some of which can be thrown on the grill; and other times, after a long day spent at the beach or in the backyard, a refreshing dish is best. Here are some of our favorite recipes for a deliciously healthy Memorial Day menu from my colleagues at Integrative Nutrition!
Raw Zucchini Hummus
From IIN student Abby Hughes
Raw, vegan, gluten-free
Raw, vegan, gluten-free
Ingredients:
- 1 cup peeled and chopped zucchini
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- 2 big cloves of garlic
- 1 teaspoons salt
- A pinch of smoked paprika
- 1/2 cup raw tahini
Directions:
- Add all ingredients except for the tahini into a food processor and blend until smooth.
- Scrape down the sides and add the tahini. Blend again until it’s completely incorporated.
- When you think it’s ready, blend for one extra minute. It’s the secret to perfectly smooth hummus!
Citrus-Pomegranate Quinoa Salad
From IIN student LaRae Wilson
Vegan, gluten-free, non-dairy
Vegan, gluten-free, non-dairy
Ingredients:
Salad:
- 1/2 medium cucumber, peeled, seeded, and diced
- 1/2 medium red onion, minced
- 1/4 cup fresh minced cilantro
- 1 cup pomegranate arils (These are available out of season in the prepared section of produce)
- 1 can garbanzo beans
- 1 cup quinoa
- 2 cups water or chicken or vegetable broth
- 1-2 avocados cut into small cubes
- Kosher salt and freshly ground black pepper
Dressing:
- 1/2 cup freshly squeezed orange juice
- 1 1/2 tablespoons freshly squeezed lemon juice
- 1 1/2 tablespoons freshly squeezed lime juice
- 2-3 teaspoons honey or agave (to taste)
- 2 tablespoons olive oil
- 1/2 heaping teaspoon kosher salt
- A few cracks of freshly ground black pepper
- 1 clove minced garlic
Directions:
- Whisk together dressing ingredients and set aside.
- Combine diced cucumber, minced onion, chopped cilantro, pomegranate seeds, and drained and rinsed beans in a large salad bowl.
- Toss with quinoa.
- Drizzle the dressing over the mixture and toss to combine, then chill until ready to serve.
- Before serving, add diced avocado and eat immediately.
Makes 6-8 main dish servings and 10-12 side dish servings, will keep in the refrigerator for several days.
Sesame Grilled Asparagus
From IIN Graduate Rachel JohnsonVegan
Ingredients:
- 1 tablespoon toasted sesame oil
- 1 tablespoon shoyu
- 3 cloves minced garlic
- 1 1/2 pounds fresh asparagus, trimmed
- 3 tablespoons toasted sesame seeds
Directions:
- Preheat the grill to high
- Mix the garlic, sesame oil and shoyu in a shallow dish
- Roll the asparagus back and forth until fully coated
- Grill for 3-4 minutes per side
- Sprinkle with sesame seeds
Balsamic-Rosemary Tempeh Skewers
From IIN graduate Lindsay Ingalls
Vegan
Vegan
Ingredients:
• 1 (8oz) package of tempeh, large dice
• 8-10 button or cremini mushrooms
• 8 Rosemary Stalks; remove all but the top leaves, reserve 1 Tbsp of leaves and finely chop
• 3 garlic cloves, roughly chopped
• 1/2 cup balsamic vinegar
• 2 Tbsp olive oil
• 1 Tbsp dijon mustard
• 1 tsp salt
• 1/2 tsp pepper
• 8-10 button or cremini mushrooms
• 8 Rosemary Stalks; remove all but the top leaves, reserve 1 Tbsp of leaves and finely chop
• 3 garlic cloves, roughly chopped
• 1/2 cup balsamic vinegar
• 2 Tbsp olive oil
• 1 Tbsp dijon mustard
• 1 tsp salt
• 1/2 tsp pepper
Directions:
- Preheat oven to 400F
- Using the rosemary stalks, skewer the tempeh and mushrooms. Place in one layer in a shallow baking dish.
- In a small bowl whisk together the tablespoon of rosemary, garlic, balsamic vinegar, olive oil, dijon mustard, salt and pepper; evenly pour over the skewers.
- Place the baking dish in the oven and bake for 35-40 minutes until most of the liquid has reduced; flip and baste after 20 minutes.
Serves 2
Clementine Banana Soft Serve
From IIN graduate Ashley Craft
Vegan, gluten-free
Vegan, gluten-free
Ingredients:
1 banana, frozen (in halves)
1 clementine, frozen
1 teaspoon vanilla
Strawberries (optional)
1 tablespoon carob chips (optional)
1 clementine, frozen
1 teaspoon vanilla
Strawberries (optional)
1 tablespoon carob chips (optional)
Directions:
- Place banana and clementine in food processor, add vanilla.
- Blend until mixture has a 'soft serve' consistency.
- If mixture is not becoming creamy, add a dash of liquid, such as almond milk or water.
- Garnish with sliced strawberries and carob chips
Houston Area Healthy Grocery Store Deals & Farmer's Markets - thru 3/27
Lots of produce options this week! Time to stock up! Bell Peppers, Mangos, Onions, Lemons and Oranges can all be frozen pretty efficiently! Not sure how? Contact me for some tips!
HEB:
Cantaloupe 5 for $5
Avocados 5 for $5
Braeburn Apples $0.98/lb
Red Bell Peppers $0.97 ea
Asparagus $1.97/lb
Cauliflower $1.97 ea
Magnos 2 for $1
Salad Blends $2.50 ea
Green Cabbage $0.44/lb
Sweet Potatoes $0.68/lb
Blackberries $1.77ea (5.6oz)
Frozen Corn, Green Peas or Mixed Veggies 5 for $5
SmartWater 5 for $5
Kroger:
Bell Peppers 10 for $10
Cucumbers 10 for $10
Texas Onions $0.48/lb
Asparagus $1.77/lb
2lb bag of Lemons 2 for $5
Avocados 10 for $10
Mangos 10 for $10
4lb bag of Oranges 2 for $5
Tuna - Chunk Light $0.69 ea
Broccoli Crowns 4lbs for $5
Sweet Corn 5 for $2
GreenBeans 4lbs for $5
Cliff & Luna Bars 10 for $10
Simple Truth Cage Free Egss $2.29 ea
Houston Area Farmer's Markets:
- Saturdays 9am-1pm
- 2nd & 4th Sundays 12pm-4pm (Open This Sunday!)
- Saturdays 8am-1pm
- Fridays 4pm-7pm
- Saturdays 9am -1 pm
- Saturday 9am -1pm
- Tuesdays 3:30pm -7pm
**Please note that while I shop mostly at Farmer's Markets and HEB. I am not employed by or co-producer with either of these entities. I do believe in supporting our local farmers, buying organic as often as possible and whenever available and spending my food dollars within the state of Texas and more closely within my farming community. I encourage everyone to visit a farmer's market prior to heading to the grocery store - you never know what you might find and for what price!
Zaycon Frozen Tilapia Fillets $2.49/lb - ORDERING NOW!!
Just received this email from Zaycon Foods!
-------------------------------------------------------------------------------------------------------
Texas,
We are offering Frozen Tilapia Fillets for ONLY $2.49/lb! You can't beat that price!
We have added Tilapia to our Fresh 93/7 Ground Beef and Frozen 80/20 Ground Beef Patties Events that are coming up at the end of the month. These farm raised, delicious Tilapia fillets come in a 20lb. case with 4-5lb bags inside.
We are taking order now through Sat. March 24th at midnight or UNTIL SOLD OUT! Log on now and order.www.zayconfoods.com
Houston Area Healthy Grocery Store Deals & Farmer's Markets - thru 3/20
1. Hormones, Fillers & Antibiotics are in most meat products not labeled with special wording like "Grass Fed""Hormone & Antibiotic Free" "Filler & Additive Free" These products have been heavily processed, most often containing high levels of antibiotics which transfer to you when eaten through the fat in the meat. Also dangerous are the hormones in these meats, especially for pregnant women, those with hormonal imbalances & women in menopause. So, whenever possible, opt for "Grass Fed" "Hormone & Antibiotic Free" "Filler & Additive Free" - Pay special attention to meats claiming to be "All Natural'. Many meat producers easily get away with the term "natural" as meat is a "natural" product meaning it is not synthesized.
2. The dreaded "pink slime" which is what most grocery stores and meat processing plants use in their ground meat products. And don't think you are safe from the slime if you are purchasing ground turkey or chicken. Every type of meat has it's own form of slime filler. Your best & only guarantee of staying clear of the pink slime is to either purchase your meat from a local farm, use certified organic meats or the most cost effective way - scan the meat aisle for a nice, lean roast. Once you found one that will fit your "fat content" preference and your wallet, take it over to the meat counter and ask that your roast be ground into fine burger. Ask for no fillers to be added. You can even ask for it be packaged in 1 pound portions for easy freezing! All at NO CHARGE!! The same can be done with chicken breasts & turkey breasts!
3. Fat Content is a huge deal when you're trying to get healthy. Most Americans go for the 80/20 when buying hamburger which will provide you and your family with 300 calories & 23g of fat per 4oz serving (the average american eats 6-8oz of meat per serving!) So, if you have a burger or two for dinner, you could be eating upwards of 46g of fat!! Instead, opt for the leaner & tastier option of 93/7 Ground Beef. This is one of the leanest options, at only $3.89/lb!! This is the ONLY form of ground beef that we use and HEB has this in a "Grass Fed" & "USDA Organic"option!!
HEB:
White Seedless Grapes 5lb for $5
Vine Tomatoes 5lb for $5
Atlantic Salmon Burgers FRESH! 2 for $6
Poblano Peppers $0.98/lb
Buy Monterey Mushrooms &get Mann's Veggies FREE
Red Pears $0.98/lb
Platic Cups & Napkins 5 for $5
Trash Bags (15ct) 5 for $5
Sour Cream Low Fat or Fat Free 5 for $5
SmartWater 5 for $5
GreenWorks Natural Dish Soap $2.27 ea
Kroger:
White Seedless Grapes $0.99/lb
Cabbage $0.39/lb
Dole Salad Blends $2.49 ea
Ozarka Water (3 Liter) $0.50 ea
Cataloupe $1.88 ea
Avocados or Mangos 4 for $5
Cliff or LaraBar 10 for $10 (GREAT DEAL!!)
Simple Truth Cage Free Eggs $2.29 ea
SmartWater $0.50 ea
Light Tuna in Water $0.79ea
Houston Area Farmer's Markets:
- Saturdays 9am-1pm
- 2nd & 4th Sundays 12pm-4pm (Open This Sunday!)
- Saturdays 8am-1pm
- Fridays 4pm-7pm
- Saturdays 9am -1 pm
- Saturday 9am -1pm
- Tuesdays 3:30pm -7pm
**Please note that while I shop mostly at Farmer's Markets and HEB. I am not employed by or co-producer with either of these entities. I do believe in supporting our local farmers, buying organic as often as possible and whenever available and spending my food dollars within the state of Texas and more closely within my farming community. I encourage everyone to visit a farmer's market prior to heading to the grocery store - you never know what you might find and for what price!
93/7 Lean Ground Beef $3.27/lb - Order TODAY!
Zaycon Foods will begin taking orders for their 93/7 Lean Ground Beef @ $3.27/lb
for Pickup March 30th!
Orders must be placed by March 24th!
This ground beef is super fresh & lean! At only 180 calories and 7g of fat for a 4oz portion - you can't go wrong!! Used to purchasing 80/20 at the grocery store? Did you know that a 4oz portion of 80/20 ground beef has over 23g of fat!! Switch over to this healthier and taster option! The media has been going on and on about the "pink slime" that processing plants are using to add cheap bulk to ground beef. After speaking with Zaycon Foods today - they have told me there are NO additives, pink slime, food dies or any other added hormones or artificial ingredients!!
-100% Natural
-No hormones, additives or artificial ingredients.
-Comes in 40 pound cases
-Direct from farm to processor - Never been frozen
-Butchered within 48-72 hours of delivery
-Pickup Only - They load it for you!
Each case contains 4 large plastic "chubs" of lean ground beef. These have never been frozen and will need to be repackaged. After picking up our order, we weigh out our ground beef into 1 pound increments and repackage in ziploc bags for easy storing int he freezer! We have not have any problems with frost bite or freezer burn!
If you are interested in purchasing, you can create a free account at the Zaycon Foods website:
Pickup locations are all over the Texas, Alabama, Florida, Louisiana, Arizona, Georgia, Mississippi. North Carolina, South Carolina and Tennessee States right now. They will do more events in the Northern & Western Regions in a couple months. I'll keep you posted on those!! If you have any questions or need help with your order, please do not hesitate to leave a comment on this page or contact me! I would love to help get you started!! Enjoy!!
Houston Area Healthy Grocery Store Deals & Farmer's Markets: thru March 13th
HEB:
Pork Loin $1.97 per lb
Strawberries $1.77 per lb
Tangelos $0.88 per lb
Bartlett Pears $0.98 per lb
Red Bell Peppers $0.98 per lb
Pink Lady Apples $0.98 per lb
Poblano Peppers $0.98 per lb
Small Red Grapefruit 3 for $1
GreenWorks Natural Dish Soap $2.27 ea
Kroger:
Broccoli Crowns 10lbs for $10
Silk Pure Almond Milk $2.79 ea
Fage Greek Yogurts 4 for $5 (GREAT DEAL!!)
LaraBar 10 for $10 (GREAT DEAL!!)
Avocados or Magnos 10 for $10
Asparagus $1.88 per lb
Red Seedless Grapes $1.88 per lb
Houston Area Farmer's Markets:
- Saturdays 9am-1pm
- 2nd & 4th Sundays 12pm-4pm (Open This Sunday!)
- Saturdays 8am-1pm
- Fridays 4pm-7pm
- Saturdays 9am -1 pm
- Saturday 9am -1pm
- Tuesdays 3:30pm -7pm
**Please note that while I shop mostly at Farmer's Markets and HEB, I am not employed by or co-producer with either of these entities. I do believe in supporting our local farmers, buying organic as often as possible and whenever available and spending my food dollars within the state of Texas and more closely within my farming community. I encourage everyone to visit a farmer's market prior to heading to the grocery store - you never know what you might find and for what price!
Houston Area Grocery Store Deals & Farmer's Markets
MEAL DEAL: Buy Hill Country Fare Tilapia & get a FREE Coleslaw Kit, Frozen Vegetable Medley, Tartar Sauc & Fish Fry Seasoning
StarKist Chunk Light Tuna in Water Pouches 5 for $5
HEB Bake Shop 12 Grain Specialty Bread 5 for $5 (these freeze great)
Jonagold Apples 5lbs for $5
Central Market Frozen Organic Vegetables 5 for $5
HEB Light Reduced Fat Sour Cream 5 for $5
Chobani Greek Yogurt 5 for $5 (I prefer Fage, but they are not on sale often)
Atlantic Salmon Fillets $6.97 per lb
Organic Navel Oranges $0.98 per lb
Central Market Organic Salad Blends $2.98
Texas Whole White Mushrooms 8oz $1.48
Danon All Natural Yogurt $1.88
LowFat or Reduced Fat Sour Cream & Cottage Cheese $1.99
Simple Truth Cage Free Eggs 2 for $4
Nature Made Vitamins & Supplements 50% Off (not the best quality, but better than not taking supplements at all)
Tomball Farmer's Market
- Saturdays 9am-1pm
Magnolia Farmer's Market
- 2nd & 4th Sundays 12pm-4pm (Open This Sunday!)
City of Conroe Farmer's Market
- Saturdays 8am-1pm
The Woodlands Feast of Artisans
- Fridays 4pm-7pm
Sugar Land Farmer's Market at Imperial
- Saturdays 9am -1 pm
Katy LaCenterra Farmer's Market
- Saturday 9am -1pm
Houston Rice University Farmer's Market
- Tuesdays 3:30pm -7pm
8 Superfoods you should be eating!
2. Nuts: Few foods deliver the nutritional wallop of nuts. Eating just a handful of walnuts can help lower cholesterol, boost brain power and fight stress, heart disease and cancer! Sprinkle an ounce on your morning cereal. Or start making some healthy nut butters for crackers, toast or even in oatmeal! Check out this Nut Butter Primer on Cooking Light!
3. Oats: This humber grain helps lower cholesterol and is loaded with fiber to help you feel full. Try our Peanut Butter Raisin Oatmeal Recipe for a heart healthy & delicious breakfast!
4. Tomatoes: Lycopene, a powerhouse nutrient in this red fruit, helps protect you against heart disease and some cancers. Try our Caesar BLT Pasta Salad or our Low Calorie, Low Sodium Spaghetti Sauce!
5. Beans: Beans are nutrition dynamos, low in fat and a great sources of protein, fiber and folic acid (essential for expecting moms). Try adding some to your salad or try our Borracho Beans & Chicken or our Texas Caviar!
6. Olive Oil: You should know by now that most of my recipes contain olive oil, either by the the teaspoon full or by an olive oil spritzer. The staple of a Mediterranean diet, olive oil has been linked to heart health and longevity. This oil is also free of saturated fats!
7. Salmon: Sock it to heart disease, arthritis and depression with sockeye salmon! It's all about the omega-3s, which protect the heart and joints and also can boost mood, fight depression and may protect against Alzheimer's disease! Try our Salmon Fish Sticks!
8. Blueberries: Load up your shopping cart with berries, fresh or frozen. The richer the color, the more antioxidants they have. Blueberries are a great choice for breakfast or a quick snack! Try our Best Blueberry Muffin Recipe for breakfast, our Turkey & Blueberry Snack Recipe or our Blueberry Maple Syrup for a delicious addition to morning Rye Waffles! Each of these recipes are packed with antioxidants, vitamin c and potassium.
Biggest Loser Thanksgiving Recipes
Turkey Roulade
Ingredients
1/2 boneless, skinless turkey breast, about 1 1/2 pounds
1 1/2 cups Cornbread and Dried Fruit Dressing (recipe below)
Kitchen twine
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon marjoram
1/4 teaspoon thyme
1/4 teaspoon sage
1 Tablespoon canola oil
1. Preheat oven to 350 °F.
2. Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
3. Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
4. In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.
5. Place roulade in shallow roasting pan, then place in oven. Roast for 45-60 minutes or until internal temperature measured with an instant-read thermometer reads 155 °F.
6. Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices.
Cornbread and Dried Fruit DressingMakes
Ingredients
4 cups cornbread cubes, dried
4 ounces lean Italian turkey sausage, casing removed
1 Tablespoon canola oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 teaspoon dried thyme
3/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Canola oil cooking spray
1 egg, lightly beaten
1. Preheat oven to 350 °F. Place cornbread cubes in large bowl and set aside.
2. In small nonstick skillet, cook sausage over medium-high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
3. In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes.
4. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
5. Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
6. After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155 °F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Porcini Mushroom Gravy
Ingredients
1/2 ounce dried porcini mushrooms
2 Tablespoons warm water
1 1/2 Tablespoons canola oil
3/8 cup white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 teaspoon salt (optional)
1 teaspoon onion powder
1/4 teaspoon freshly ground black pepper or to taste
1. Soak mushrooms in warm water for 5 minutes.
2. In 2-quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
3. Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4. Purée gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Holiday Rapini Saute
Ingredients
2 Tablespoons canola oil
3 bunches rapini (broccoli rabe), about 3 1/4 pounds, rinsed, trimmed and cut into 3-inch pieces
3 large garlic cloves, minced or crushed
1/2 teaspoon salt
1 1/2 cups diced roasted red bell pepper, from one 12-ounce jar
3 Tablespoons slivered almonds, toasted
1. Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.
2. Add roasted pepper and toasted almonds, toss and serve.
Cook's note: If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it.
Warm Apple and Cranberry Sauce
Ingredients
1 Tablespoon canola oil
4 large Fuji apples, about 2 pounds, cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water
1 Tablespoon lemon juice
1/2 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup coarsely chopped dried cranberries
1/8 teaspoon salt (optional)
1. In large, heavy saucepan, heat canola oil and add apples. Sauté over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
2. Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Pumpkin Flan
Ingredients
Canola oil cooking spray
3 eggs, omega-3-enriched if available
1 1/4 cup pumpkin purée
7 Tablespoons (1/4 cup plus 3 tablespoons) maple syrup
5 1/2 teaspoons canola oil
1 1/2 teaspoon pure vanilla extract
3/4 teaspoon ground cinnamon
3/8 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
Ground nutmeg (garnish)
1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch baking pan.
2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4. Bake 40-45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Tip: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.
Ingredients
1/2 boneless, skinless turkey breast, about 1 1/2 pounds
1 1/2 cups Cornbread and Dried Fruit Dressing (recipe below)
Kitchen twine
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon marjoram
1/4 teaspoon thyme
1/4 teaspoon sage
1 Tablespoon canola oil
1. Preheat oven to 350 °F.
2. Place large piece of plastic wrap on countertop. Place turkey breast half on plastic and cover. Cover with additional plastic wrap. Using meat mallet, pound turkey to rectangle about 9-10 X 6 inches, about 1/4-inch thick.
3. Remove plastic wrap from top of turkey and spread dressing evenly lengthwise over surface, almost to edge. Roll turkey lengthwise. With kitchen twine, tie roulade lengthwise once and in several places across turkey. Discard plastic wrap.
4. In small bowl, mix together spices. Rub canola oil over all surfaces of roulade; rub spice blend evenly over roulade.
5. Place roulade in shallow roasting pan, then place in oven. Roast for 45-60 minutes or until internal temperature measured with an instant-read thermometer reads 155 °F.
6. Remove roulade from oven and let rest 15 minutes before carefully removing twine and slicing into 16 half-inch slices.
Serving 4oz 140 cal 3.5g fat 5g carbs 0g fiber 1g sugar 22g protein
Cornbread and Dried Fruit DressingMakes
Ingredients
4 cups cornbread cubes, dried
4 ounces lean Italian turkey sausage, casing removed
1 Tablespoon canola oil
1 cup chopped yellow or white onions
1/4 cup chopped celery
1/4 cup chopped carrot
1 small garlic clove, crushed
4 each dried apricots and pitted dried plums, coarsely chopped
1/2 teaspoon dried thyme
3/4 teaspoon dried sage
1/4 teaspoon dried marjoram
1 cup fat-free, low-sodium chicken broth
1/4 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Canola oil cooking spray
1 egg, lightly beaten
1. Preheat oven to 350 °F. Place cornbread cubes in large bowl and set aside.
2. In small nonstick skillet, cook sausage over medium-high heat, crumbling and stirring until brown and cooked through. Drain well and set aside.
3. In large nonstick skillet, heat canola oil over medium heat. Stir in onions, celery and carrot; cook 5 minutes, stirring frequently. Add garlic and cook for 1 minute longer, but don't allow garlic to brown. Stir in sausage, apricots, plums, thyme, sage, marjoram and 1/4 cup broth. Bring to a boil. Reduce heat and simmer 3 minutes.
4. Remove from heat; pour vegetable mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (Dressing may be prepared to this stage a day ahead and refrigerated, covered.)
5. Whisk together egg and remaining 3/4 cup broth and pour over cornbread mixture, tossing well. Spray 2-quart baking dish with canola oil cooking spray (use larger baking dish if not reserving dressing for Turkey Roulade) and transfer all but 1 1/2 cups of dressing to baking dish. Cover dish with foil and set aside.
6. After Turkey Roulade has been in oven 30 minutes, place covered baking dish of dressing in oven. After 15 minutes (or when internal temperature of roulade, measured with instant-read thermometer, is 155 °F), remove roulade from oven and remove foil from baking dish with dressing. Continue baking dressing for about 15 minutes or until top begins to brown.
Serving: 1/2cup 100cal 3.5g fat 12g carbs 1g fiber 4g sugar 3g protein
Porcini Mushroom Gravy
Ingredients
1/2 ounce dried porcini mushrooms
2 Tablespoons warm water
1 1/2 Tablespoons canola oil
3/8 cup white whole-wheat flour
2 cups fat-free, low-sodium chicken broth
3/4 teaspoon salt (optional)
1 teaspoon onion powder
1/4 teaspoon freshly ground black pepper or to taste
1. Soak mushrooms in warm water for 5 minutes.
2. In 2-quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
3. Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4. Purée gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.
Serving 1/4c 50 cal 3g fat 5g carbs 2g fiber 1g protein
Holiday Rapini Saute
Ingredients
2 Tablespoons canola oil
3 bunches rapini (broccoli rabe), about 3 1/4 pounds, rinsed, trimmed and cut into 3-inch pieces
3 large garlic cloves, minced or crushed
1/2 teaspoon salt
1 1/2 cups diced roasted red bell pepper, from one 12-ounce jar
3 Tablespoons slivered almonds, toasted
1. Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.
2. Add roasted pepper and toasted almonds, toss and serve.
Cook's note: If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it.
Serving 1cup 110 cal 5g fat 11g carbs 3g sugar 7g protein
Warm Apple and Cranberry Sauce
Ingredients
1 Tablespoon canola oil
4 large Fuji apples, about 2 pounds, cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water
1 Tablespoon lemon juice
1/2 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup coarsely chopped dried cranberries
1/8 teaspoon salt (optional)
1. In large, heavy saucepan, heat canola oil and add apples. Sauté over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
2. Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Serving 1/3cup 40cal 1g fat 9g carbs 2g fiber 6g sugar 0g protein
Pumpkin Flan
Ingredients
Canola oil cooking spray
3 eggs, omega-3-enriched if available
1 1/4 cup pumpkin purée
7 Tablespoons (1/4 cup plus 3 tablespoons) maple syrup
5 1/2 teaspoons canola oil
1 1/2 teaspoon pure vanilla extract
3/4 teaspoon ground cinnamon
3/8 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
Ground nutmeg (garnish)
1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch baking pan.
2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4. Bake 40-45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Tip: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.
Serving 1Flan 190 cal 7g fat 24g carbs 2g fiber 18g sugar 6g protein
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