Recipes, Food and Nutrition



Wheat Berry Salad with Strawberries

Ingredients

Wheat Berries:

2 cups wheat berries, rinsed and drained

4 cups low-sodium chicken broth

4 cups water

1 teaspoon kosher salt

Dressing:

1/2 cup fresh orange juice (from 2 oranges)

1/3 cup extra virgin olive oil

2 tablespoons orange zest (from 1 large orange)

2 tablespoons honey

1 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

10 medium strawberries, hulled and quartered

1/3 cup (4 ounces) crumbled feta cheese 

Directions

For the wheat berries: In a large saucepan, combine the wheat berries, chicken broth, water, and salt. Bring to a boil over high heat. Reduce the heat to a simmer, cover the pot and cook until the wheat berries are tender, 60 to 70 minutes. Drain the wheat berries in a colander and set aside to cool, about 15 minutes. Transfer to a salad bowl.

For the dressing: In a medium bowl, whisk together the orange juice, olive oil, orange zest, honey, salt, and pepper until smooth. Pour the dressing over the wheat berries and add the strawberries, and goat cheese. Toss until all the ingredients are coated.

Mexicali Quinoa Soup

1 Lb. lean ground turkey

1 pkg. taco seasoning

6 cups water

2 cups salsa

1 can kidney beans, undrained

1 can tomato paste

1 cup quinoa, uncooked

1 can black olives sliced

Garnish:

Shredded Cheese

Sour Cream

Tortilla chips

In pot, brown turkey and drain all fat.  Add in taco seasoning, water, beans with liquid and tomato paste.  Heat to boiling.  Reduce heat and simmer 10 minutes.  Return soup to boil and add in quinoa.  Boil, stirring frequently, until quinoa is cooked.  Stir in olives.  Sprinkle each serving with cheese, top with sour cream and eat with tortilla chips or pita chips.   Makes 10 servings

Spanish Brown Rice

1 can (14.5 oz) undrained diced tomatoes

2-3 cups chicken broth

1 Tbls. olive oil

1 bell pepper, chopped

1 onion, chopped

2 cloves garlic, minced

1 ½ cups Brown rice

1/8 tsp. cayenne pepper

Drain tomatoes, reserving the liquid.  Add enough broth to make 3 cups; set aside.  Heat oil in saucepan.  Add bell pepper, onion and garlic; sauté for 2 to 3 minutes.  Add cayenne pepper and rice; stir and cook 3 minutes.  Add the 3 cups of reserved liquid and bring to a boil.  Cover, reduce heat and simmer 30 minutes.  Add tomatoes, cover and continue cooking 20 minutes.  Remove from heat, let stand in covered pot for 10 more minutes.  Fluff with fork, salt to taste.

Peanut Butter Quinoa Cookies

Courtesy.http://dawnjacksonblatner.com/

Ingredients

1 cup quinoa

2 cups water

1/2 cup natural chunky peanut butter

1/4 cup honey

1 cup old fashion rolled oats, pulsed in food processor to be almost flour-like consistency

1/4 cup ground flaxseed

1/2 teaspoon sea salt

1/4 cup mini dark chocolate chips

Directions

Serves 36

Preheat oven to 350 degrees F.

Bring quinoa and water to boil, cover and simmer for 10 minutes until all water is absorbed. Remove from heat and let cool.

Mix 2 cups cooked/cooled quinoa (reserve the 1 remaining cup cooked quinoa for another day) with peanut butter and honey.

Stir in oats, flaxseeds and salt until well-combined. Mix in chocolate chips.

Drop 1 Tablespoon-size mounds on baking sheet. Bake cookies for 18 minutes, until bottoms are golden.

Immediately after removing cookies from oven, press them flat with the bottom of a small drinking glass. Let cool.

Nutritional Facts for Peanut Butter Quinoa Cookies

Serving Size 1 cookie
Number of Servings 36

Amount Per ServingDaily Value %*

Calories 60 3%

Calories from Fat 27

Total Fat 3g4%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 45mg 1%

Carbohydrates 7g 2%

Dietary Fiber 1g 4%

Sugars 3g

Protein 2g 4%

Strawberry, Spinach and Chicken Salad topped with a Lemon Poppy Seed  Dressing

½ lb. organic grilled chicken breasts, cooked and sliced

Baby organic spinach ½ small red onion. Thinly sliced 1 medium cucumber, peeled, seeded and sliced 10 strawberries, sliced 1 c. sliced almonds, toasted Lemon Poppy Seed Dressing

Toast almonds on a cookie sheet @ 350 degrees for 10 minutes. Set aside.  Season chicken with a little salt and pepper, then grill. Place spinach onto plate add onion, strawberries, cucumber and almonds.  Place sliced chicken on top and drizzle with dressing.

Lemon Poppy Seed Dressing

2-3 large lemons- 1/3 c juice

1 tsp lemon zest ¼ c rice wine vinegar ¼ c extra virgin olive oil ¾ tsp sea salt ¼ tsp ground pepper ¼ c. agave, sugar or honey 2 tsp poppy seeds 1 tsp grated onion 1 clove finely pressed garlic

Use a microplane or a fine grater and grate 1 tsp. lemon zest.  Grate 1 tsp onion.  Place in a small container with a lid.  Add the remaining ingredients and shake vigorously.  If possible, refrigerate at least one hour before serving.  Shake well before serving.

Panzanella Salad

French bread or baguette loaf, cut into 1-inch cubes

3 Tbsp. olive oil 1 cucumber, peeled, seeded and diced 4-5 large tomatoes, diced 1 small red onion 1 ½ c. fresh mozzarella cheese cut into ½ inch cubes 1/3 c. chopped fresh basil Favorite greens

1. Preheat oven to 350 degrees F.  Toss the bread cubes with  3 tbsp olive oil and lay in a single layer on a baking sheet.  Bake in preheated oven for 10 minutes.  Remove from oven and cool to room temperature. 

2.  Combine the cucumber, tomatoes, onion, mozzarella, and basil in a large bowl.  Set aside.  3.  Make vinaigrette  and  pour over vegetables and add bread cubes.  Combine well.  Refrigerate for 10-15 minutes before serving, stirring periodically.  Place greens on a plate and top with  refrigerated  tomato mixture.

Vinaigrette

½ c. extra virgin olive oil 2 Tbsp balsamic vinegar 2 Tbsp red wine vinegar 1 tsp. Dijon mustard 1 clove garlic. Pressed or finely minced ¼ tsp kosher salt 1/8 tsp black pepper Place all ingredients in a jar with a tight fitting lid.  Seal the jar and shake vigorously until combined  

 Chinese Chicken Salad

2 whole chicken breasts, cooked and shredded

1-12 oz pkg. whole wheat egg noodles, cooked 6 oz. spinach, bite size ½ c water chestnuts. Sliced and drained ¼ c. slivered almonds

Make the dressing and set aside.  Combine the chicken and noodles and toss with half the dressing.  Marinating at least one hour or overnight.  In a large bowl combine marinated chicken  and noodles, spinach, water chestnuts.  Toss with the remaining dressing.  Sprinkle almonds on top and serve.

 Dressing

3/4 c. olive oil 1/3 c. rice wine vinegar 1/3 c. nama shoyu (or soy sauce) ½ c. green onions ¼ c. parsley, chopped 2 T. Agave nectar 1 tsp sesame oil ½ tsp grated ginger root ¼ tsp real salt/ pepper

Red Cinnamon Apples

from: pauladeen.com

 

Ingredients:

1 dozen wooden craft sticks
1/2 cup corn syrup
1 dozen small firm apples
1 cup water
1 teaspoon red coloring
2 cup sugar
1 teaspoon cinnamon flavoring

Directions:

Boil water, syrup, and sugar together until a brown caramel color is reached (at about 250 degree F). Remove from the heat and add cinnamon and red coloring. Cool slightly. Meanwhile force a stick into the core of each apple. Dip the apples one at a time into the heavy red syrup, drain well, and place on a buttered baking sheet to cool.

Apple Cinnamon Quinoa Bites

from: andtheycookedhappilyeverafter.wordpress.com

INGREDIENTS*yields about 26 bites

1 cup cooked quinoa

1 cup quick oats

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

3 tablespoons brown sugar

1 tablespoon granulated sugar

1 tablespoon maple syrup

1 cup chopped apples

2 eggs, lightly beaten

1) Preheat oven to 350 degrees.

2) In a large mixing bowl, add your cooked quinoa and quick oats. In a separate smaller mixing bowl, combine your cinnamon, nutmeg and sugars and then add the spice mixture to the quinoa and oats. Then add the maple syrup, apples and eggs and mix until just combined.

3) Spray your mini muffin pan (24 count) with non-stick cooking spray. Make sure to spray the top of the pan as well. The quinoa bites will overflow out of the cup a little bit, so you don’t want the tops to stick.

4) Fill each muffin slot with 1 tablespoon of the mixture and bake for about 15-20 minutes.

Overnight Raisin-Nut Oatmeal

1/4 c brown sugar, packed

1 T. melted butter

1/4 tsp salt

1/2 tsp cinnamon

1 c quick oats

1 c apple, cored, peeled, chopped

1/2 c raisins

1/2 c chopped nuts

2 c milk

Place ingredients in a greased slow cooker, mix well. Cover and cook on low overnight. 8-9 hours.

Cinnamon Roll Pancakes

ingredients:

Pancake:
1 egg
1 cup buttermilk
1 tsp vanilla
2.5 Tbsp brown sugar
1 cup flour
2 tsp cinnamon
1.25 tsp. baking powder
1 Tbsp butter, melted

Filling:
2/3 cup pecans
3 Tbsp maple syrup

Icing:
1/2 cup powdered sugar
1 tbsp vanilla
1/2 tsp cinnamon
milk

directions:

Preheat your griddle or pan and grease if necessary. Beat the egg and mix it with the milk, vanilla and brown sugar in a large bowl. Sift in the flour, cinnamon, and baking powder. Add the butter and mix lightly together with a spatula. Spoon out the batter in equal amounts onto the hot griddle. Cook until you start to see bubbles forming around the edges and a little on the top. Flip the pancakes and finish cooking on the other side.

Meanwhile, toast your pecans in a dry skillet over medium heat until they become fragrant. Put them in a mini food processor with the syrup and pulse until well combined and paste-like (adding more syrup, if you wish).

To make the glaze, sift the powdered sugar into a bowl. Then add the cinnamon, followed by the vanilla and a little milk until you get the proper consistency.

To plate, place a little bit of the pecan-maple paste in the center of a pancake and roll pancake and drizzle with the glaze. Lastly add a little more cinnamon on top and enjoy!

5 ways to cinnamon toast:

from: livegourmet.com

• Simplest: Toast bread, spread with butter, then sprinkle with cinnamon sugar. Our ratio (2 tablespoons sugar to ¼ teaspoon cinnamon) is on the mild side. Feel free to increase the cinnamon to your taste.
• Caramel Crunch: Lightly toast bread in toaster, then spread with butter and sprinkle generously with cinnamon sugar. Slide toast onto a baking sheet and broil until bubbling and caramelized.
• Crun-Chewy: Skip toasting the bread. Spread well with butter, sprinkle generously with cinnamon sugar, then broil, sugared side only, until bubbling and caramelized. For the best flavor, make sure the butter and sugar get golden brown.
• Cinnamon Soldiers: Cut away crusts from thick bread slices, then cut bread into thick strips (soldiers). Roll in melted butter, then coat in cinnamon sugar, and bake on a parchment-lined baking sheet in a 350°F. oven until golden brown and bubbling, 10 to 15 minutes.
• Tortilla Cinnamon Crisps: Brush both sides of flour tortillas with melted butter, then sprinkle top sides with cinnamon sugar and a pinch of salt. Bake on a baking sheet in a 500°F. oven until golden and puffed, 4 to 5 minutes.

Sweet Potato Chili Chips

From: sparkrecipes.com

Sweet and crunchy, you'll never believe these chips were made in the microwave. They'll become your new favorite savory snack.

Minutes to Prepare: 3

Minutes to Cook: 10

Number of Servings: 4

Ingredients

1 sweet potato
pinch chili powder
pinch salt
2 brown paper lunch bags

I prefer to use free-flowing salt, which is finer than table salt. If you don't have any, place regular salt in a clean coffee grinder and pulse until it is powdery.

Microwave ovens vary, so stick close and adjust the time as needed.
Feel free to change up the spices or seasonings. Cinnamon, nutmeg, cayenne pepper, or rosemary will all work well with these chips.

Directions

Use a knife, the slicing blade of a food processor, or a mandoline to cut the sweet potato into 1/16 inch slices.

Place the slices onto paper towels and pat dry.

Fold the paper bags accordion style. Each fold should be about 1/2 inch.

Place the folded bags into an 8 X 10 inch microwave-safe dish. Mist the potatoes with nonstick spray, then sprinkle with the spices.

Place each slice into the accordion folds of the paper bag, being careful not to overlap the slices. (See the additional photos at the top right of the page.)

Microwave on high for five minutes, let the slices cool for one minute, then cook another four minutes. Remove any chips that have light brown spots and cook the remaining chips, if any, for one more minute.

Allow to cool completely before storing in an airtight container.

Serving Size: Makes 4 servings, approximately 20 chips per serving.

Zucchini Chips

from: sparkrecipes.com

Introduction

Perfect snack for school lunches, after school or work snacks, or as a side dish with meals.

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 4

Ingredients

1 medium zucchini (about 10 ounces)
Pinch free-flowing salt
Pinch black pepper
2 brown paper lunch bags

Tips

Some of the best "ideas" happen when you are forced to improvise. Parchment paper would be the ideal choice to house these chips while cooking but when you don't have any, like I did try the paper bags.

I prefer free flowing salt for this recipe since a little will go a long way! Feel free to change up or add additional spices or seasonings. Cayenne pepper, dried thyme, or rosemary will all work well with these chips.

Directions

Cut the unpeeled zucchini into 1/16 inch slices using a knife, the slicing blade of a foodprocessor, or a mandoline.
Place cut slices onto paper towels, and pat them dry. Fold the paper bags into an accordion shape, with each fold 1/2 inch long. Place the folded bags into an 8 X 10 inch microwave-safe dish.
Mist the zucchini slices with cooking spray, then sprinkle with salt and pepper. Place each slice into the folds of the paper bags, being careful not to overlap the slices. (See the additional photos at the top right of the page.)
Microwave on high for six minutes, let rest for one minute, then cook another minute.
Remove any chips that have light brown spots and the cook remaining chips, if any, for one more minute. Repeat with the remaining slices using same paper bags. Cool completely before storing in an airtight container.


Serving Size: Makes 4 servings, approximately 20 chips per serving.

School lunch ideas (from: dailyspark.com)

Nut Butter Banana Wrap: Spread nut butter on a whole wheat tortilla, along with all-fruit jam or sliced strawberries. Place a whole banana on top and roll it up. Secure with plastic wrap and tie the ends with kitchen string. Avoid rubber bands--they are a guaranteed detention for teenage boys.

Ricotta and Strawberries Whole Wheat Wraps: Combine 1 cup sliced strawberries with 1/2 cup ricotta cheese. Spread onto whole wheat wrap, top with 1 tablespoon ground flax seeds and 1/2 teaspoon honey. Roll or fold wrap in half, then cover with plastic wrap.

Salad in a Jar: Use old plastic or glass mason jars to house your lunch salad. Pour a tablespoon of your favorite salad dressing into the bottom of a large jar. Layer vegetables (cucumbers, carrots, and tomatoes hold up well), chicken or canned beans, and salad greens. You will be the envy of the work or school lunchroom. By keeping the dressing on bottom your lettuce, which is on top, will stay crisp until lunchtime. Just shake and eat.

Thermos Smoothies: Smoothies are great for lunch, especially when kids are short on time and easily distracted by recess. Add nonfat dry milk, protein powder or peanut butter for extra protein, and use milk or yogurt as the base.

Whole Wheat Bagel Pizza Lunch: Spread half a whole wheat bagel with reduced-fat cream cheese mixed with 1/4 teaspoon Italian herbs, chopped peppers and diced tomatoes for a quick no-bake pizza.

Breakfast Lunch Dinner Quinoa

from: fitfoodiefinds.com

Ingredients

-1C quinoa, uncooked

-2C water

-1C dried cranberries (less or more)

-1/2C sunflower seeds

-2T honey

-1/4C balsamic vinegar

Method

1. In a medium sized pot, bring 2 cups of water and 1 cup quinoa to a rolling boil. Reduce heat to low, cover, and let simmer until all water is absorbed. Transfer into a large tupperware and refrigerate for 2 hours.

2. Once your quinoa has cooled, mix in the rest of your ingredients.  

100 Calorie Moist Chocolate Cupcakes

adapted from Vegan Cupcakes Take Over the World

makes 12
1 cup nonfat or low fat milk, dairy or nondairy

• 1 teaspoon apple cider vinegar
• 1 cup all purpose flour –OR- whole wheat pastry flour
• 1/3 cup unsweetened cocoa powder
• 3/4 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 3/4 cup packed light brown sugar
• 1/2 cup unsweetened apple sauce
• 1 teaspoon vanilla extract

Preheat the oven to 350 degrees F. Line a standard 12 cup muffin tin with paper liners. Spritz them lightly with nonstick cooking spray.

In a small bowl, stir together milk and vinegar. Set aside.

In a medium bowl, whisk flour, cocoa powder, baking soda, baking powder and salt. Set aside.

In a large bowl, combine brown sugar, applesauce, and vanilla. Pour in the now curdled milk and mix all ingredients well.

Stir in dry ingredients until just combined. The batter will be thin and wet, similar to a runny pancake batter. Divide it evenly among the prepared muffin cups. Bake for about 18 minutes, until a toothpick inserted in the center of one comes out clean. Let cool for 10 minutes on a wire rack before removing to cool completely. Frost when cooled

The Best Whipped Frosting

makes enough to frost a 9″ layer cake or one dozen cupcakes generously

Recipe adapted from Missy Dew on TastyKitchen

1 cup milk

5 tablespoons flour

2 teaspoons vanilla extract

1 cup butter, at room temperature

1 1/4 cups granulated sugar (not powdered sugar)

In a medium saucepan, whisk one cup of milk with 5 tablespoons of flour. Heat over medium until the mixture begins to sputter, whisking constantly. Continue to stir as the mixture thickens. You will know it’s done when it reaches the consistency of thick cake batter, after about 7 minutes of heating and whisking. Stir in 2 teaspoons vanilla extract and set aside to cool COMPLETELY.

Now, in the bowl of a stand mixer fitted with a whisk attachment, or using a hand held mixer, beat 2 sticks of softened butter (1 cup) with 1 1/4 cups of granulated sugar until light, fluffy, and white in color, about 3 solid minutes of beating on medium-high speed. You want the sugar to be totally incorporated into the butter.

Be sure that the milk/flour mixture has completely cooled, and add it to the butter/sugar mixture. Beat all ingredients for about 1 minute on high speed, scraping down the bowl halfway, until they are smooth and well blended. The frosting should be as light and fluffy as whipped cream.

 

Cranberry Pancakes

Ingredients

3/4 cup Quick Cranberry Sauce:

1 bag (12 ounces) frozen cranberries

• • 1 jar (12 ounces) red-currant jelly

  Directions

  1. In a medium saucepan, combine cranberries and jelly. Bring to a boil, reduce heat to a simmer, and cook, stirring occasionally, until cranberries have burst and liquid has reduced to a syrup, 20 to 30 minutes.
  2. Transfer to a serving dish, and let cool.

Add to:

2 cups pancake batter

Directions

1. Reheat cranberry sauce with about 1 tablespoon water. Drain berries, reserving syrup.
2. For each pancake, ladle 1/4 cup batter onto a hot griddle; sprinkle with 1 tablespoon berries. Flip pancake when it releases easily from pan; continue cooking until golden brown.
3. Serve with butter, if desired, and reserved syrup

From: Marthastewart.com

Cranberry, Tangerine, & Pomegranate Punch

Ingredients

1 bag (12 ounces) fresh cranberries, for swizzle sticks

1 bunch mint, for swizzle sticks

2 cups freshly squeezed pomegranate juice (about five pomegranates)

• 3 cups freshly squeezed tangerine juice (about seven tangerines)
• 5 cups cranberry-juice cocktail
• 2 bottles (750 ml each) sparkling wine or Champagne (optional)

Directions

1.   Spear three cranberries alternately with two mint leaves on each wooden skewer. Place  skewers on a baking sheet; cover with damp paper towels, and refrigerate up to one hour.

1. In a large punch bowl, stir together fruit juices. Fill the glasses with ice, and ladle about 1/2 cup punch into each glass; top with sparkling wine. Garnish each glass with a swizzle stick.

From: Marthastewart.com

Cranberry Almond Granola

from: Eatingwell.com

Ingredients

2/3 cup(s) frozen unsweetened apple juice concentrate, thawed

1/2 cup(s) maple syrup
1/3 cup(s) almond oil, or canola oil

1/4 cup(s) packed dark brown sugar

1 tablespoon(s) ground cinnamon

1/2 teaspoon(s) salt, or to taste

5 cup(s) rolled oats, (not quick-cooking)

1 cup(s) toasted wheat germ

1 cup(s) whole almonds, coarsely chopped (4 1/2 ounces)

1/2 cup(s) sunflower seeds (2 ounces)

1 cup(s) dried cranberries, divided

Directions

Position racks in the top and bottom thirds of the oven; preheat to 325 degrees 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.

Green Beans with Cranberries and Almonds

1 Lb. Green Beans

2 Tbsp butter

1/4 cup dried cranberries

4 Tbsp sliced almonds

Blanche green beans and drain. Melt butter in a large skillet over medium heat. Add the beans, cranberries and almonds to the skillet. Cook over medium heat for three to four minutes. Serve!

Cranberry Oatmeal Cookies

These chewy cranberry oatmeal cookies are a yummy holiday treat. Make a batch for your holiday party or give some to friends as a gift from your kitchen.

Cook Time: 10 minutes

Ingredients:

1 1/4 cups quick or old-fashioned rolled oats

3/4 cup all-purpose flour

3/4 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp salt

6 tbsp butter, softened

3/4 cup firmly packed brown sugar

2 egg whites

1 tsp vanilla extract

1 tsp finely grated orange peel

3/4 cup dried cranberries

Preparation:

Preheat oven to 350 degrees. Line two cookie sheets with parchment paper.

Place oats, flour, cinnamon, baking soda and salt in a bowl; stir with a whisk.

In a large bowl, beat butter and sugar until light and fluffy, about 3 minutes. Beat in egg whites, vanilla extract and orange peel. Gradually add flour and oats mixture, stir with a wooden spoon until blended. Fold in cranberries. Drop dough by rounded tablespoons on to cookie sheets, about 2 inches apart.

Bake for 10-12 minutes or until edges are golden. Cool on cookie sheet for 1 minute, then transfer to a wire rack to cool completely.

Makes 24 cookies.

Per serving: Calories 70, Calories from Fat 28, Total Fat, 3.2g (sat 1.8g), Cholesterol 8mg, Sodium 80mg, Carbohydrate 9g, Fiber 0.7g, Protein 1.4g

Spinach Apple Bacon Salad

Dressing:

1/4 cup water

3 TB red wine vinegar

2 TB olive oil

2 TB honey

4 tsp dijon mustard

1/2 tsp. freshly ground black pepper

Combine dressing ingredients in a small bowl, stirring with a whisk.

1 Gala or Granny Smith apple, cut lengthwise into 16 slices

8 cups baby spinach

Sliced red onion

sliced mushrooms

2 slices center-cut bacon, cooked until crispy

Place the apple slices in a large bowl. Spoon 2 TB dressing over apples; toss to coat. Add spinach, onions, mushrooms and remaining dressing; toss to coat.

Crumble the bacon and sprinkle over the top of salad. Refrigerate leftovers.

Makes 4 servings.

Spiced Apple and Butternut Squash Soup

1/4 cup unsalted butter

2 large onions, diced

2 large Granny Smith apples, peeled, cored and diced

1 tsp. nutmeg, ground

1/2 tsp allspice, ground

1/2 tsp. cinnamon

4 butternut squashes peeled, halved lengthwise and seeds removed, diced into 1 inch cubes

3 quarts chicken stock

salt & pepper to taste

Melt the butter in a large pot over medium heat. Add the diced onions and apples , and cook until tender, about 10 mins. Stir in the spices, cook for 1 minute., and then add the squash and chicken stock. Bring to boil; reduce heat and simmer, uncovered, until the squash in tender, about 20 to 30 minutes.

Puree and serve. Add additional stock, if necessary, to desired thickness. Season with salt and pepper. Refrigerate any leftovers.

Cranberry-Apple Bread:

Mix:

1 cup oil

2 cups sugar

Sift & add:

3 cups flour

1 tsp baking soda

1 tsp cinnamon

1/2 tsp salt

Stir in with a wooden spoon:

2 cups fresh cranberries

2 cups chopped, peeled apples

1 cup chopped nuts

1 tsp. vanilla

Grease and flour 3 medium sized bread pans. Pour batter into pans. Bake at 350 degrees for 50-60 minutes.

Apple advice:

Apples are great kitchen helpers, too. Green tomatoes ripen faster in a paper bag with an apple tossed in, and whole chickens can be juicier when roasted with an apple stuffed inside. Hardened brown sugar softens easily when placed in a bag with an apple wedge, and adding wedges absorbs extra salt in homemade soups and stews.

Apple snacks:

Cut up an apple

• Put in zip top baggie
• Shake ground cinnamon over apples (not cinnamon sugar, just plain cinnamon).
• And put in the fridge. We've actually had these in the fridge for two days, and they are perfect!

I love this snack, because it's a great treat for kids standing with the refrigerator door open, wondering what they could possibly snack on. Healthy food for snacking is always the best choice, but sometimes they don't want to take the time to chop, wash, or season foods to make them yummy, when they just want something now. Plus, this healthy snack tastes like apple pie! MMMMMM

Apple wedges for dessert:

• Cut and core 1 apple
• Soak in a bowl for a few minutes with cold water and a few drops of lemon juice.
• Dry thoroughly before attempting to put on any peanut butter or cream cheese.
• Spread either all natural peanut butter, or cream cheese on each apple wedge.
• Press into a bowl of toppings. You could use:
  • Granola
  • Chocolate
  • coconut
  • dried cranberries
  • raisins
  • Chopped nuts
  • toasted wheat germ
  • ground flax meal

*from superhealthykids.com

Apple Sandwiches:

Super-simple to make and healthy to eat, these breadless sandwiches make great snacks any time of day. Peanut butter is the good stuff that holds the treats together.

Ingredients:

10 Tbs. peanut butter

1 Granny Smith apple, cored and cut into 10 rings, each about 1/4 inch thick

5 Tbs. granola

2 Tbs. raisins

Directions:

Spread 2 Tbs. peanut butter onto half of the apple rings. Sprinkle each with 1 Tbs. granola and a few raisins. Cover each with one of the remaining apple rings to form sandwiches. Makes 5 apple sandwiches.

Williams-Sonoma Kitchen.

Apple Peanut Butter Sandwich

Ingredients

2 slices whole wheat bread 

1 tablespoon peanut butter, or to taste

1 small apple - peeled, cored and shredded

Directions

Spread a thin layer of peanut butter onto one side of each slice of bread. Place shredded apple onto the peanut butter, and place the other peanut buttered side of bread on top. Serve immediately.

High Protein Apple Yogurt

Ingredients:

1 (6 ounce) container nonfat Greek yogurt

1/4 teaspoon vanilla extract

1/4 teaspoon ground cinnamon, or to taste

stevia powder, to taste (or other sweetener of choice like agave or honey)

1 apple, cored and cut into chunks

Directions

Stir yogurt, vanilla extract, cinnamon, and stevia together in a small bowl. Add apples and toss to coat. Refrigerate for about 5 minutes before serving.

Pumpkin Smoothie

1/2 banana

1/3 cup pumpkin puree

1/3 cup plain Greek yogurt

3/4 cup vanilla almond milk (or vanilla soy milk)

few shakes of pumpkin pie spice

4-5 ice cubes

Blend everything together and enjoy!

 

Curried Pumpkin Soup with Spicy Pumpkin Seeds

Ingredients

• Pumpkin Seeds:
• 1/4 teaspoon cayenne
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 2 teaspoons unsalted butter
• 1/2 cup raw pumpkin seeds
• Soup:
• 2 tablespoons unsalted butter
• 1 small onion, finely chopped (about 1 cup)
• 2 medium Golden Delicious apples, peeled, cored, finely chopped (about 2 1/2 cups)
• 2 tablespoons minced fresh ginger
• 2 tablespoons all-purpose flour
• 1 teaspoon cumin
• 2 tablespoons curry powder
• 1/8 teaspoon chili powder
• 3 cups low-sodium chicken broth
• 2 15-oz. cans pumpkin
• 1 13.6-oz. can light unsweetened coconut milk
• Salt and pepper
• Plain yogurt, for serving, optional
Preparation
1. Prepare pumpkin seeds: In a bowl, stir together cayenne, sugar and salt. Melt butter in a skillet over medium heat. When butter sizzles, add pumpkin seeds and cook, stirring, 3 minutes. Sprinkle in spice mixture and continue to cook, stirring, until seeds are toasted, 2 to 3 minutes longer. Remove to a bowl and let cool.
2. Make soup: Melt butter in a large pot over medium heat. Add onion, apples and ginger and sauté until tender, about 8 minutes. Sprinkle flour, cumin and curry and chili powders over onion mixture and stir for 1 minute (mixture will be dry).
3. Gradually whisk in broth and cook, stirring occasionally, until mixture begins to thicken, about 6 minutes. Whisk in pumpkin and coconut milk. Season with salt and pepper. Bring to a low boil and cook for 5 minutes, stirring often. Reduce heat and simmer for 10 minutes. Remove from heat and let cool slightly.
4. Working in batches, pour soup into blender and blend until smooth. Return to pot to rewarm. Serve hot, topped with yogurt, if desired, and sprinkled with pumpkin seeds.

All You OCTOBER 2010

Sausage Pumpkin and Sage Casserole

Ingredients

1¾oz butter

6 good-quality sausages, pricked several times with a fork

1 onion, peeled, thinly sliced

3 banana shallots, peeled, finely chopped

2 garlic cloves, peeled, finely chopped

1 tbsp chopped fresh sage

1 small pumpkin, peeled, seeds removed, cut into equal-sized pieces

1 tbsp white wine vinegar

1 tsp caster sugar

7oz canned chopped tomatoes

14oz canned cannellini beans, drained, rinsed

18fl oz chicken stock

salt and freshly ground black pepper

2 tbsp chopped fresh flatleaf parsley, to serve

Preparation method

Preheat the oven to 350F.

Heat half the butter in a large casserole over a medium heat and fry the sausages for 4-5 minutes, or until golden-brown all over.

Add the remaining butter, onion and shallots and fry for three minutes, or until softened. Add the garlic and sage leaves and cook for a further three minutes, stirring well.

Add the pumpkin and stir the mixture until well combined. Increase the heat to high and add the white wine vinegar. Continue to cook until most of the liquid has evaporated.

Add the sugar, tomatoes, cannellini beans and stock and season, to taste, with salt and freshly ground black pepper.

Bring the mixture to the boil, then transfer the casserole to the oven for one hour, or until the sausages are cooked through and the pumpkin is tender.

To serve, ladle the casserole into two large bowl and sprinkle with the flatleaf parsley.

Roasted Pumpkin Seeds

Ingredients

Original recipe makes 2 cups

Makes servings USMetricAdjust Recipe (Help)

• 2 cups raw pumpkin seeds
• 1 1/2 teaspoonsWorcestershire sauce
• 1 1/2 tablespoons butter, melted
• 1 1/4 teaspoons seasoned salt

Directions:

1. Preheat the oven to 250 degrees F.
2. Rinse the pumpkin seeds and pat dry. Place them in a bowl. Add the Worcestershire sauce, melted butter and seasoned salt; stir until evenly coated. Spread out in an even layer on a baking sheet.
3. Bake for about 1 hour in the preheated oven, stirring occasionally, until crisp, dry and golden brown.

PREP 10 mins

COOK 1 hr

• READY IN 1 hr10 mins
• 

Sea Salt Oven Roasted Broccoli

You will need: Fresh broccoli florets, olive oil and sea salt.

What to do: Coat a cookie sheet lightly with olive oil. Spread broccoli florets across the cookie sheet as many as will fit. Drizzle more olive oil over broccoli. Lightly sprinkle sea salt over broccoli florets. Put in oven on broil until tips of broccoli are light brown.  Let cool and enjoy!

Easy Homemade Granola

What you will need: 7 cups of 7 grain mix(can be purchased at Kitchen Kneads or where bulk foods are sold), 1 cup honey, 2 TBLS oil.

What to do: Spray cooking spray in the bowl that you will mix in so that granola won't stick. Mix all ingredients in bowl. Spread on two cookie sheets and cook at 350 degrees for 10-11 minutes. Add almonds, coconut, raisins, sunflower seeds, dried fruit etc. Kids love it!