Thanksgiving Recipes – Apple Sauce November 16, 2009

I’m getting a lot of requests for healthy Thanksgiving recipes. There are so many healthy ingredients related to this holiday that get me excited: pumpkin, sweet potatoes, apples, cranberries, greens, herbs, turkey and spices. I tend to think of Thanksgiving as an exception in that it’s ok to make some recipes you don’t make the rest of the year. But I also like to incorporate as many healthy ingredients as possible.

Thanksgiving is so nostalgic for me and the enjoyment comes from making our family recipes. So if you were to come to my Thanksgiving dinner you would enjoy my family Thanksgiving turkey recipe (I created this recipe in grad school for a food development project. It’s great and happy to share it if you’d like a new recipe.), perhaps my mom’s homemade cranberry sauce, my mother in law’s squash casserole, last year I made homemade herb biscuits with white flour and butter (gasp), and I also make a homemade apple pie. None of these things are particularly low-calorie but I do try to highlight the health promoting qualities. I love using fresh herbs and spices in my dishes for the flavor instead of a lot of butter. Herb biscuits and herbs in my turkey give a lot of flavor. If I make sweet potatoes I don’t load them with candied nuts or marshmallows as a little can go a long way with this already sweet veggie.

Below is a recipe that I don’t necessarily make for Thanksgiving but I always make it in the fall. Applesauce is so easy to make, makes the house smell wonderful, and is a healthy dessert or snack option. Try this healthy recipe to get you into the holiday spirit and still allows you to get into your pants. =)

Fall Applesauce

3 lbs Macintosh apples, cored and halved (Look for apples with a vibrant red color)

2 tbsp lemon juice

1-2 sticks of cinnamon, depending on your taste or 1 tbsp ground cinnamon

1 tbsp brown sugar (optional)

1. Combine apples and lemon in a medium to large sauce pan. Break cinnamon sticks in half and add to the apples.
2. Cover pot and cook over low heat until apples become soft and sauce-like (about 45-60 minutes).
3. Add brown sugar to sweeten, if necessary.
4. Using tongs or a fork remove the apple skins from the applesauce. Press skins through a fine-wire, mesh colander to remove additional sauce. Discard skins.
5. Serve warm for a great dessert or keep in fridge for up to one week.

Makes 2 ½ cups

How to Cook Winter Squash October 21, 2009

Up until about a year ago, I don’t think I had ever cooked any type of winter squash. They are pretty to look at and use as decorations, but what do you do with them?

So what happened a year ago? Last year I began to receive organic produce delivered to my door by a wonderful company called Palmetto Organics (www.palmettoorganics.com). I do not get to choose the produce I receive as it’s based on what is in season. So when fall rolled around squashes appeared in my delivery bag and I had to figure out what to do with them. I soon realized that the most difficult part of preparing squash is cutting them open. The rest is cake! Pretty much all winter squash can be prepared the same way – roasting in the oven.

This week I had a spaghetti squash to deal with. I had some time this morning so I roasted it up with some cinnamon. I served it to my nutrition class tonight and they loved it! I served it cold, not intentionally, and many said that it was delicious! Who would have thought?! So here is my simple recipe for roasting squash. Add more time or take away time based on the size of the squash. It is done when you pierce it with a fork and it is soft all the way through.

Roasted Spaghetti Squash

1 spaghetti squash, split length-wise

cinnamon (optional)

1/2 cup chicken or vegetable broth (water or white wine can also be used)

1. Preheat oven to 450 degrees.

2. Spray a 9×13 pan with cooking spray.

3. Sprinkle cut sides of squash with cinnamon (or you can use salt and pepper or other spice mix).

4. Place squash, cut side down, in 9×13 pan. Pour in liquid of choice.

5. Roast for 30 minutes or until tender throughout.

6. Let cool for 10 minutes and then rake a fork through the flesh to create the “strings” of squash. (If using another type of squash, simply scoop out flesh and serve as a side or puree for a soup.)

Another option is cut up a squash into chunks and roast the chunks on a baking sheet. This may take less time.

Nutrition Facts: Spaghetti squash is low in calories (about 40 calories for 1/2 cup of strings) and has a balance of many vitamins and minerals. It contains about 2.5 grams of fiber per 1/2 cup and is a good source of Vitamin A and Vitamin C, particularly.

Spinach Walnut Pesto October 15, 2009

Tonight in my nutrition class we talked about healthy fats. The best types of fats are monounsaturated – canola, olive and peanut oils, avocados and nuts. This is a somewhat limited category to get the majority of your fats from. It’s also important to remember that monounsaturated oils have a low smoke point so you have to be careful how you cook with them. I came up with this yummy pesto that includes a vegetable, healthy fats, and no cooking!  I got some rave reviews from my participants tonight. Enjoy!

Spinach Walnut Pesto

 

3-4 cups baby spinach leaves

¼ cup walnuts

2 tbsp fresh lemon juice

1-2 tsp lemon zest (grated lemon peel)

1 garlic clove

2 tbsp olive oil

Salt and pepper to taste

1/4 cup parmesan cheese

1.  In a food processor, blender or magic bullet combine spinach, garlic, walnuts, and lemon juice. Lightly pulse.
2. With motor running (unless using a Magic Bullet), stream in oil till slightly creamy.
3. Season with salt and pepper and stir in parmesan cheese.

 

Serve over grilled chicken or toss into pasta. To freeze, pour into an ice cube tray.

 

Makes about 1 cup.

Nutrition Facts: 1 serving = 1 tbsp

Servings per recipe = 16

Calories 33; 3.25 g fat; 27 mg sodium; <1 g carbohydrate; 0 g sugar; 0.18 g fiber; 0.875 g protein

 

Dinner is ready! October 8, 2009

It’s 7:45 am and dinner is ready. I love that! I am relying on my trusty, programmable Crock Pot to have dinner ready for us when we get home late. Crock pots are wonderful! I can program mine to cook for so many hours and then it switches over to “warm” mode that keeps my food in a safe temperature till we are ready to eat. Tonight we are having taco soup. I know pretty much everyone has a version of this meal in their recipe cards. Try it in your crock pot for an easy, no fuss meal.

Crock Pot Taco Soup

2 cans of any type of beans — Today I used pinto and kidney

2 cans diced tomatoes, drained

1 can shoe peg corn, drained

ground turkey breast, cooked

1 packet powdered ranch dressing

1 packet taco seasoning

3+ cloves of garlic, minced

1 onion diced

1. Line your crock pot with a liner for easier cleanup.

2. Dump everything in your crock pot and mix.

3. Cook on low for anywhere from 4-6 hours or on high for 2 hours.

4. Serve over baked chips or just with a little reduced fat cheese and fat free sour cream on top.

Variations: Add any type of veggie to the mix you would like. This would be great with shredded carrots.

Fish Doesn’t Have to be Tricky August 24, 2009

Cooking fish takes some practice. That is for sure. I have been cooking up the stuff for about 3 years and I am still using trial and error. I’ve had a few successes and I’ll share one below. The key is to not give up. Keep trying new kinds of fish and methods and I promise you will find a winner. I have burned many a fish, stunk up the house, and turned someting yummy into something gross. But I just keep trucking.

This summer we have been grilling our fish (go figure). In order to grill a fish, it has to be a thick, meaty fish. We have really been enjoying Mahi Mahi. Salmon also works well. Thin fish fillets will likely fall apart on the grill.

When you grill anything the trick is (first spray the grill) to not touch your meat till it is ready to be flipped. Don’t mess with it at all. When it’s ready to be turned it should come right off the grill. If the meat sticks at all, leave it because it’s not ready. Often this means a little less cooking time on the second side.

Here’s what I did tonight for dinner:

• Preheat grill to medium high.
• Season Mahi with Crazy Salt (spice isle at the grocery store) on both sides.
• Spray grill with non-stick spray
• Lay down fish and walk away. Let cook for about 5-8 minutes with the lid on.
• Flip and cook an additional 5 minutes. Fish should be firm but give some when you press into it gently.

And that is all folks. It is really easy. I also cut up some mango wedges and grilled them. I served the fish with the mango on top. To keep with the fruit theme, I put blueberries on our green salad. It was delicious.

Keep on cooking fish! It’s healthy and tasty. Please post any other good fish ideas you have. Happy grilling!

Purple Potatoes July 30, 2009

Last week in my organic delivery (www.palmettoorganics.com) I received purple potatoes. 

Raw purple potatoes

I didn’t think much of them at first because they just looked like potatoes. When I cut them open I expected to see white flesh. But I was thrilled to find out that they were an intense purple color. Truly they were beautiful. (I know, I’m such a food nerd.) I didn’t even know there was such a thing as purple potatoes. Another culinary adventure awaited!

I ended up roasting the potatoes, as you would any potato. They were delicious. (Recipe below). The cool thing about these potatoes is that they have more nutritional value than your run of the mill potato. Remember, intense color in produce = intense nutrients and antioxidants. I’m still trying to track down a website with the nutrient facts for this cool spud but have not found one that I trust yet. Surely these guys are packed with all kinds of extra benefits due to its rich color.

I’m also not too sure where to buy these beauties yet, but I haven’t been looking either. I am going to check out my local healthy food market and Whole Foods to see if I can find them. If you ever run into them I highly encourage you to buy them. They are delicious. They taste like potatoes but with just a little more depth and riches.

Here’s an easy recipe for roasting potatoes

Potatoes, cut into 1-2″ pieces

2 tbsp fresh rosemary, chopped

3 cloves of garlic, minced

2 tbsp olive oil

Kosher salt and fresh, cracked pepper

Parmesan cheese

1. Preheat oven to 475 degrees. Line a rimmed baking sheet with aluminum foil. 

2. In a large bowl pour olive oil, minced garlic and rosemary. Mix together and let sit for a couple of minutes. Add potatoes and toss to coat.

3. Spread potatoes in single layer on baking sheet. Sprinkle with salt and pepper.

4. Roast for 20 minutes, flipping potatoes once halfway through.

5. With 3-4 minutes remaining, sprinkle Parmesan on top of potatoes and return to oven.

6. Remove from oven and serve.

 

Roasted Rosemary Potatoes

 

Kashi Original Pilaf – Jazzed Up July 22, 2009

I needed a quick side dish for dinner tonight. I usually keep a pouch of the Kashi Original Pilaf (microwavable) in the pantry. But I was not in the mood for it’s plain jane flavor. So I came up with an easy, jazzed up version with items in my pantry. This is was easy and delicious.

Cherry Pecan Pilaf

1 pouch Kashi Original Pilaf (found in rice isle)

1/4 cup dried cherries, chopped

1/4 cup pecans

1. Heat a small skillet to medium low. Toss in pecans and cook until toasted and warmed through, about 6-8 minutes. Stir throughout cooking process. Remove from heat and roughly chop.

2. Prepare Kashi according to directions on bag. Before microwaving, add chopped cherries to pilaf and stir.

3. Spoon heated pilaf on serving plate. Sprinkle with chopped pecans.

Another Grilling Success – Bok Choy! July 21, 2009

I have discovered another wonderful vegetable to grill: Bok Choy! This stuff is great. It’s one of the vegetables that I have seen in recipes or at the grocery store and just kind of drawn a blank. But alas, the mystery is over.

I received baby bok choy in my organic delivery about a month ago. Unsure of what to do with it I turned to my faithful friend, foodnetwork.com. There I learned that all you had to do was throw the whole head of bok choy on the grill for a couple of minutes and, wha-la, you have a new cooked veggie.

I made the grilled bok choy and made sure I had some “normal” veggies to serve with it for my husband. I assumed that he would not like it. He tried it and declared, “This is what is in Mama Fu’s pad thai! I like it.” Awesome! Thank you Mama Fu’s. So perhaps, this new mystery vegetable can make it into your cuisine. It’s too simple to not try it.

Grilled Baby Bok Choy

1-3 heads of bok choy (1 head serves 2)

cooking spray

1. Preheat grill to medium heat (or whatever temp you are cooking other food).

2.Rinse bok choy heads thoroughly. They are usually sandy. Pat dry being sure to keep the head in tack.

3. Spray head lightly with cooking spray on all sides.

4. Grill bok choy for about 2 minutes on each side. Leaves will wilt and slightly char. Avoid blackening the whole head.

5. Slice head down the middle and serve.

Blueberry Muffins June 29, 2009

Today I enjoyed one of my favorite past-times: watching The Food Network. On one of the shows, they made blueberry muffins, definitely one of my favorite foods to eat and make, and I immediately knew what I wanted to do with the carton of berries in my fridge. However, The Food Network version was not so healthy. I’ve made whole wheat muffins from a traditional recipe going half and half on the flours (ww and white) many times before. But today I went on a google quest for a total whole wheat recipe.

The problem with going 100% whole wheat flour is that it dramatically changes the taste and texture of a product. This can be elliviated somewhat by using whole wheat pastry flour, which is a softer, moister flour. Even with the additional of whole grains and fiber, you still have to watch the amount of sugar and butter in a recipe. So, the perfect recipe is hard to come by.  My husband is a tough whole wheat critic so I want recipes that are healthy but also look and taste good.

Today this problem is solved for good. I found the best whole wheat blueberry muffin recipe! I also happened upon a pretty cool food blog. The link is below. I used whole wheat pastry flour, Kefir cultured milk instead of buttermilk (more protein), smart balance stick instead of butter, and threw in some Fibersure. The outcome was fantastic. I also used silicone muffin cups on two of the muffins and they turned out the best as far as shape goes.

Please check out this fun blog and great recipe!

http://makingbananapancakes.com/2008/06/10/perfect-whole-wheat-blueberry-muffins/

Here our my muffins. They actually look normal.

Black Bean Salad May 26, 2009

This Memorial Day I was determined to bring something tasty and healthy to a cookout we attended. Sure chips and hotdogs are yummy, but I wanted something fresh that wasn’t a typical salad. So I brought a black bean salad. This is certainly not my original idea. There are many versions out there and you can certainly come up with your own. This recipe, however, turned out delicious and was the only side dish completely eaten at the party. I’d say that’s a pretty good sign.

I think a few touches take this from good to great. First, fresh lime juice and zest will always provide a stronger flavor than lime juice from the bottle. Second, grilling the fresh corn adds a different dimention of flavor that corn from the can does not. Lastly, there is a bunch of color in this salad that makes it visually appealing. This is very important as most people eat, to some degree, with their eyes.

Hope you had a healthy holiday! Enjoy!

Jenna’s Black Bean Salad

2 cans of black beans, drained and rinsed

2 ears of sweet corn

1 cup cherry tomatoes, sliced to form circles

1 avocado, diced

1/2 sweet onion, diced

1/4 cup chopped, fresh cilantro

1 tsp olive oil

Juice of 2 limes

Zest from 1 lime

Salt to taste, about 1 tbsp

1. Strip husk and silk from corn. Rinse and then spray lightly with olive oil. Grill on hot grill for about 2 minutes per side, until grill marks appear. Let cool then cut off kernels from husk.

2. In a medium size bowl add oil, lime juice, zest and cilantro. Mix together and let sit for a minute.

3. Add beans, tomatoes, corn, and onion to bowl and mix to combine. Fold in avocado and salt. Let sit in fridge for at least 1 hour before serving.

Serves 10.