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Quinoa,Cranberry,Almond butter,chia seeds, Power Bars
Alternative Oatmeal Cookies ( if the oats are pure oats, then it’s considered gluten free) Recipe adapted from “Oh She Glows”
1 & 3/4 cups walnuts, toasted (Don’t really have to toast them)
2 cups regular oats, divided
1 1/4 cup Chickpea flour
1/2 cup Sucanat or Palm Sugar
1 tsp baking soda
1/2 tsp cinnamon
1/2 cup pure maple syrup
2 tbsp almond milk
3.5 tbsp coconut oil
2 tsp pure vanilla extract
2/3 cup raisins
Directions: Preheat oven to 350F and grease a baking sheet. Place 1.75 cups of walnuts on the baking sheet. Toast walnuts in oven for about 10–12 minutes, until golden in color. Watch carefully so as not to burn. When walnuts are toasted remove from oven and cool for a few minutes. Dump walnuts into food processor and process until just finely ground, no more. In a medium sized bowl, mix together the flour, baking soda, 1 cup oats, cinnamon, and Sucanat (or brown sugar). Now add the dry ingredients to the food processor and process for about 20–30 seconds until mixed. In a small bowl add the coconut oil and microwave for 20 seconds to soften (if necessary). In the same bowl, stir in the maple syrup, almond milk, and vanilla, and pour into food processor. Process until the mixture is thoroughly combined. Remove bowl from processor and dump contents into a large bowl. Mix in the remaining 1 cup of oats by stirring or with hands. Fold in the 2/3 cup of raisins. Take about 2 tbsp of dough, make a ball, and then flatten with fingers. Place on cookie sheet. Repeat. Bake for 10 minutes at 350F and no longer. Remove from oven and let sit on baking sheet for 2 minutes before placing onto a cooling rack for 10–15 minutes. Makes about 16 large cookies.
Green Beans With Red Pepper and Garlic
- 1 pound green beans, stems trimmed
- 2 teaspoons olive oil
- 1 red bell pepper (capsicum), seeded and julienne
- 1/2 teaspoon chili paste or red pepper flakes
- 1 clove garlic, finely chopped
- 1 teaspoon sesame oil
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Cut the beans into 2-inch pieces. Bring a large saucepan 3/4 full of water to a boil. Add the beans and cook until they turn bright green and are tender-crisp, 1 to 3 minutes. Drain the beans, then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside.
In a large frying pan, heat the olive oil over medium heat. Add the bell pepper and toss and stir for about 1 minute. Add the beans and sauté for 1 minute longer. Add the chili paste and garlic and stir for 1 minute. The beans will be tender and bright green. Drizzle with the sesame oil and season with the salt and pepper. Serve immediately.
|Calories||50||Monounsaturated fat||1 g|
|Protein||2 g||Cholesterol||0 mg|
|Carbohydrate||7 g||Sodium||201 mg|
|Total fat||2 g||Fiber||3 g|
|Saturated fat||<1 g|
NUTRITION SUPER FACT: Green beans and red bell peppers are high in Vitamin C. The quick cooking time of this recipe helps keep all that Vitamin C intact!
Wild Rice and Brown Rice Stuffing With Apples, Pecans and Cranberries
Like many Thanksgiving dishes, this pilaf combines sweet and savory foods. Apples and cranberries are high in phenolic acids, which are believed to have antioxidant properties.
1 1/2 cups wild rice
3/4 cup short-grain brown rice
6 cups chicken stock, vegetable stock or water
Salt to taste
1 tablespoon extra virgin olive oil
1 small or medium onion, finely chopped
1 cup diced celery
2 garlic cloves, minced (optional)
1 tablespoon butter
2 apples, cored and cut in 1/2-inch dice
1/3 cup lightly toasted pecans, coarsely chopped
2 tablespoons finely chopped fresh sage
1/3 cup dried cranberries
1. Combine the wild rice with 4 1/2 cups stock or water in one saucepan and the brown rice with 1 1/2 cups stock or water in another smaller saucepan. Add salt to taste and bring to a boil. Reduce the heat, cover and simmer the brown rice for 35 to 40 minutes, until the rice is tender and all of the liquid has been absorbed. Turn off the heat, place a clean kitchen towel over the pot and return the lid. Let sit for 10 to 15 minutes. Simmer the wild rice for 40 to 50 minutes, until the grains have begun to splay. Drain through a strainer if there is liquid in the pot, and return to the pot. Place a clean kitchen towel over the pot and return the lid. Let sit for 10 to 15 minutes.
2. While the grains are cooking, prepare the remaining ingredients. Heat the oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring often, until the onion begins to soften, about 3 minutes. Add the celery and a generous pinch of salt, and continue to cook until the onion is completely tender, another 3 to 4 minutes. Stir in the garlic and cook, stirring, until it is fragrant, another 30 to 60 seconds. Remove from the heat and transfer to a large bowl. Add the cooked grains and stir together.
3. Return the skillet to the stove and heat over medium-high heat. Add the butter, and when the foam subsides add the apples. Cook, stirring or tossing in the pan, until lightly colored, about 5 minutes. Remove from the heat and add to the bowl with the grains. Add the remaining ingredients and stir together. Season to taste with salt and pepper. Transfer to a lightly oiled or buttered baking dish and cover with foil.
4. Warm the stuffing in a 325-degree oven for 20 to 30 minutes before serving.
Yield: Makes about 8 cups, serving 12 to 16.
Advance preparation: The cooked grains will keep for 3 days in the refrigerator and can be frozen. The stuffing benefits from being made a day ahead.
Nutritional information per serving (12 servings): 188 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 3 milligrams cholesterol; 33 grams carbohydrates; 3 grams dietary fiber; 21 milligrams sodium (does not include salt to taste); 4 grams protein.
NUTRITION SUPER FACT: Each serving of this dish has 3 grams of fiber! With a healthy serving of both soluble and insoluble fiber, it is great for your heart and your digestive tract.
Low-Fat Pumpkin Mousse Pie
1 reduced fat graham cracker crust (ready-made)
2 cups skim milk
1 cup canned pumpkin
1 (3 1/2 ounce) package lowfat vanilla instant pudding mix or sugar-free instant vanilla pudding mix
1 tablespoon pumpkin pie spice
1 (8 ounce) container Cool Whip Lite, thawed and divided in half
Mix together milk, pumpkin dry pudding mix, spice in bowl with electric mixer till smooth.
Fold in half the Cool Whip and spoon into crust.
Layer top with rest of the Cool Whip (should be about 1/4–1/2 thick on top).
Chill in refrigerator for 2 hours before serving.
NUTRITION SUPER FACT: Pumpkin is a great source of the antioxidant Vitamins A, C and E. It is also rich in B vitamins and potassium. Talk about a super food!
Potato Root Vegetable Mash-up
Serves 2 to 3 [can be doubled, tripled, quadrupled…]
2 medium Yukon Gold potatoes, about 3/4 pound total
1 smallish sweet potato, about 1/2 pound
1 parsnip, about 1/4 pound [see shopping tips in Kitchen Notes]
1 or 2 cloves garlic, chopped [optional—see above]
2 tablespoons unsalted butter, cut into chunks
scant 1/4 cup milk
Peel potatoes, sweet potato and parsnip and cut into chunks. Place in a medium saucepan and cover with water by 1 inch. Add garlic, if using. Salt generously. Bring to a boil over high heat with pan partially covered. Reduce heat to medium and cook partially covered until vegetables are just tender when pierced with a knife point, about 15 minutes. The parsnip may take longer to become tender, so make sure you test it as well.
Drain potato mixture and return to pan, placing pan on still warm burner to steam off excess moisture. Add butter and milk and mash with hand masher until fairly well combined. Adjust seasoning with salt as needed. Can be made ahead up to this point and kept covered on stove, up to 1/2 hour. Gently reheat over very low heat before serving.
Picking the perfect parsnip. Parsnips look like pale yellow-white versions of their cousins, carrots. You want them to have the same firmness as carrots. Choose parsnips that aren’t shriveled or spotty. Also, go for smaller parsnips when you shop—larger ones can tend to be woody.
NUTRITION SUPER FACT: The combination of Yukon Gold potatoes, sweet potatoes and parsnips makes this side dish rich in potassium (leave the skin on the potatoes!), soluble fiber and folate for an added nutritional boost.
Winter Squash Soufflé and Greens
The big, bold flavor of Swiss chard contrasts superbly with the creamy, buttery taste of the squash soufflé.
Photo by: Randy Mayor
- YIELD: 6 servings (serving size: 1/2 cup soufflé and 1/4 cup greens)
- COURSE: Side Dishes/Vegetables
- 1 butternut squash (about 2 3/4 pounds)
- 1/2 cup 1% low-fat milk
- 1/3 cup (1 1/3 ounces) shredded fontina cheese
- 1/4 teaspoon salt
- 1 large egg
- 1 large egg white
- Cooking spray
- 2 quarts water
- 1/2 teaspoon salt
- 8 cups finely chopped Swiss chard or collard greens
- 1 teaspoon butter
Preheat oven to 375°.
Cut squash in half lengthwise; discard seeds and membrane. Place squash halves, cut sides down, on a baking sheet; bake at 375° for 45 minutes or until tender. Cool. Peel squash. Mash pulp. Set aside 2 cups pulp, reserving remaining pulp for another use.
Combine 2 cups squash pulp, milk, and next 4 ingredients (milk through egg white) in a food processor; process until smooth. Pour into a 1-quart soufflé dish coated with cooking spray. Place soufflé dish in a 9-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 375° for 40 minutes or until puffy and set.
While squash is baking, bring 2 quarts water and 1/2 teaspoon salt to a boil in an 8-quart stockpot or Dutch oven. Add Swiss chard; cover and cook 8 minutes. Drain well; toss with butter. Serve immediately.
Amount per serving
- Calories: 138
- Calories from fat: 29%
- Fat: 4.5g
- Saturated fat: 2.1g
- Monounsaturated fat: 1.2g
- Polyunsaturated fat: 0.6g
- Protein: 7.6g
- Carbohydrate: 20.2g
- Fiber: 2.2g
- Cholesterol: 47mg
- Iron: 2.3mg
- Sodium: 370mg
- Calcium: 215mg
Cooking Light OCTOBER 2000
NUTRITION SUPER FACT: Just like apples, winter squash is rich in pectins and can have anti-diabetic and antioxidant effects. A side of greens provides the Vitamin K for the day, too!
Lemon-Garlic Roast Turkey & White-Wine Gravy
From EatingWell: November/December 2008
The zesty lemon-garlic rub for this turkey gives it amazing flavor. Instead of using a conventional supermarket turkey that’s been “enhanced” with added sodium solution, here we brine a natural or organic turkey to keep the meat extra juicy without a lot of extra sodium.
12 servings, 3 ounces turkey & 2–3 tablespoons gravy each, plus leftovers | Active Time: 40 minutes | Total Time: 3 hours 40 minutes (plus 24 hours brining time)
- 10 cloves garlic, divided
- 1/2 cup lemon juice
- 1/2 cup Worcestershire sauce
- 1/2 cup kosher salt
- 1 12-pound natural or organic turkey, (see Shopping Tip)
- 1/4 cup freshly grated lemon zest
- 1/4 cup packed fresh oregano leaves
- 2 tablespoons canola oil
- 1/2 teaspoon freshly ground pepper
- 3 tablespoons all-purpose flour
- 1/2 cup dry white wine, or dry vermouth
- 1 14-ounce can reduced-sodium chicken broth
- Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
- Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in the brine and refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
- Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
- Preheat oven to 350°F.
- Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roasting rack set in a large roasting pan.
- Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
- Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
- Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat separator then pour the defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
- Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes.
- 10. Remove the pan juices from the freezer, skim off the fat with a spoon and discard. Add the defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a fine-mesh sieve and serve with the turkey.
Per serving :180 Calories; 6 g Fat; 2 g Sat; 2 g Mono; 66 mg Cholesterol; 2 g Carbohydrates; 26 g Protein; 0 g Fiber; 120 mg Sodium; 273 mg Potassium
Exchanges: 4 lean meat
Tips & Notes
- Shopping tip: Look for turkey labeled “natural” or “organic” in natural-foods stores or well-stocked supermarkets. Turkeys labeled “heritage” are also typically “natural.” If you can’t find one, don’t overlook this recipe. It works with conventional turkey, too; just skip the brining (Steps 1–2) and start with Step 3.
NUTRITION SUPER FACT: Lemon and garlic provide key immune and cardiovascular benefits in this dish. In fact, limonin (in lemon) and polysulfides (in garlic) can still be found in the human body 24 hours after consuming them. How’s that for lasting health benefits?!
Kale, Spinach, and Zucchini Salad with Creamy Lemon Dressing
Provided by SDA Member Erica Julson
If you’ve never tried raw kale, make this salad tonight! The slightly bitter taste of the kale is mellowed by shredding it very thin and mixing it with spinach. Cherry tomatoes and zucchini add a pop of freshness, and a creamy lemon-parmesan dressing ties it all together. This salad goes great with pasta. Check out the health tip on kale below!
- 2 cups shredded zucchini (about 2 small)
- 4 cups thinly sliced (crosswise) kale, stems removed (about 1/2 bunch)
- 3 cups thinly sliced spinach
- 1 pint cherry tomatoes, quartered,
- 1 cup freshly grated parmesan cheese
For the dressing:
- 1/3 cup olive oil
- 1/4 cup sour cream
- 1 1/2 tablespoons red wine vinegar
- 3 tablespoons water
- zest of 1 lemon
- 2 cloves minced garlic
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Add the kale, spinach, tomatoes, and cheese to a large bowl and set aside. Whisk the olive oil, sour cream, red wine vinegar, and water in a small bowl. Stir the lemon zest, garlic, salt, and pepper into the dressing until completely combined. Add the dressing to the salad, toss until evenly coated, and serve!