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Healthy Recipes

Pumpkin Muffin Recipes From Scratch

Pumpkin is enjoying a resurgence as an excellent source of dietary fibre and vitamin A, and as an easy vegetable to grow in a backyard suburban garden, making pumpkin muffin recipes from scratch is a great family activity for a fall afternoon.

These two healthy muffin recipes feature pumpkin as the main ingredient. The first recipe is a low-fat high fibre muffin that includes whole-wheat flour.  The second is flavored with orange. These muffins are a great way to add pumpkin to your diet, especially if you have a family with members that aren’t keen on vegetables.  They freeze well, and make a great take-along breakfast or after-school snack.

Try topping them with a little low-fat cream cheese instead of butter makes me think of cream-cheese frosting, and lets me pretend these healthy snacks are a decadent dessert.  With just 6 grams of fat, you could even have two! These muffins are delicious, nutritious, delicious, and economical when you use pumpkin muffin recipes from scratch

Whole Wheat Low-Fat Pumpkin Muffin Recipe

.Ingredients:

2 cups whole wheat flour
1 1/2 cups all-purpose flour
1 cup granulated sugar
4 tsp baking powder
1 tsp baking soda
1 tbsp ground cinnamon
1 tsp ground nutmeg
1 tsp ground ginger
1/4 tsp salt
1 1/2 cups raisins
1 can (14 oz or 398mL) pumpkin puree (not pumpkin pie filling)
1/2 cup light vegetable oil such as canola or grape seed oil
2 cups sour milk
3 eggs

Method:

Preheat oven to 375 degrees Fahrenheit. This recipe makes 2 dozen muffins, so you will either need to bake in two batches or have two 12 cup muffin pans ready.

Use a large bowl and sift whole wheat flour, all-purpose flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger and salt.  Stir in raisins.  In a medium-sized bowl combine the pumpkin puree, oil, sour milk and eggs.

Make a well in the middle of the flour mixture and pour in all of the liquid mixture.  Gently stir with a fork until batter is just mixed, it is okay for it to be a little lumpy.  Over-mixing will make the muffins tough.

Use a ladle or large serving spoon to fill muffin tins 3/4 full.  Bake for 18-22 minutes or until firm to the touch; cool in muffin pan on a baking rack for five minutes then remove the muffins and cool them directly on the rack.

TIP: to make sour milk, put 4 tsp of lemon juice OR vinegar in the bottom of a two cup measuring cup and add milk until you have two cups of liquid.  Let the mixture stand for about 5 minutes – you will see it curdle a little.

Pumpkin Orange Muffin Recipe

Ingredients:

1 1/2 cups all-purpose flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tbsp grated orange rind
1/2 cup raisins
1 egg
1/4 cup granulated sugar
1/3 cup cooking oil
1 cup cooked pumpkin or 9 ounces canned pumpkin puree
1/4 cup skim milk

Method:

Preheat oven to 400 degrees F.
Use a large bowl and combine all dry ingredients except the sugar. Make a well in the center. Beat egg in a medium bowl until frothy.  Add sugar, oil, pumpkin and milk and mix well. Pour into well and stir just to moisten.  Fill greased muffin tins 3/4 full. Bake for 20-25 minutes or until firm.Cool in pan for 5 minutes, then remove and cool on rack.  Serve warm. Makes 12 large muffins.

What are your favorite pumpkin muffin recipes from scratch? Do you grow pumpkins in your backyard? Share your pumpkin-growing tips or a link to your recipe in the comments below. Happy Baking!

 

Fast and Easy Creamy Pumpkin Soup Recipe

Warm up your family meals and get a Vitamin A boost with  healthy pumpkin recipes!

Creamy Pumpkin Soup Recipe

Ingredients:
2 tbsp extra virgin olive oil
1 cup of chopped onion
1 28 ounce can pumpkin puree or 3 1/2 cups softly cooked pumpkin.
4 cups low-sodium chicken broth
1/2 tsp salt
1/2 tsp freshly ground pepper
1/2 cup half-and-half cream

Method:
Use a stockpot or large saucepan and heat oil over medium heat.  Add 1 cup of chopped onion, stirring gently until it is softened and translucent.  Add pureed pumpkin, and stir gently while it warms, for about 5 minutes.  Add chicken broth and bring to a gentle boil. Reduce heat until the soup stops bubbling. Add cream, salt, and pepper, and heat until warm. Serve with whole wheat bread and a salad for a healthy meal.

This recipe makes 4 large or 6 small servings. Each serving has 178 calories, 3 grams of dietary fiber, 13 grams of carbs, 5 grams of protein and 13 grams of fat.  It is a bland soup, so if you want to spice it up try adding some fresh cilantro or basil just prior to serving, and add fresh-ground pepper at the table.

Curried Creamy Pumpkin Soup Recipe

Ingredients:
28 ounce can pumpkin puree
1 cup sliced fresh mushrooms
1/2 cup chopped onion
2 tbsp butter or margarine
2 tbsp all-purpose flour
1 tbsp curry powder
5 cups low-sodium broth
1/2 cup dry white or more chicken broth
1 tbsp liquid honey
pinch of ground nutmeg
1 cup half-and-half cream

Method: Heat a saucepan over medium-high heat, then saute mushrooms and onions in butter until they are softened.  Carefully add curry powder and flour and stir for about 5 minutes for flour to brown.  Gradually pour in chicken broth and white wine if you are using it.  Cook until the mixture begins to thicken.  Whisk in pumpkin puree, honey, and nutmeg then reduce heat and simmer for 15 minutes.  Stir in cream and warm through to serve.  Garnish with black pepper, nutmeg, or fresh basil leaves.

This recipe makes 4 large or 6 small servings.  Each serving has 161 calories, 2 grams of dietary fiber, 15 grams of carbs, 7 grams of protein, and 9 grams of fat.

TIP:  To reduce the fat in either of these recipes to just 6 grams per serving, use two percent milk instead of half-and-half cream.

Ambrosia Salad Recipe

Ambrosia salad is one of the easiest and most delicious recipes you can make and take to a potluck or summer get-together.  Also known by several other names, including 5 Cup Salad and Ambrosia Fruit Salad, this delicious and moist side dish uses as little as five ingredients, and doesn’t require any cooking or baking! Perfect for non-foodie types who need a fast and easy dish to take to an event.

While there are many variations, the easiest Ambrosia Salad Recipe is included below.  This has been a family favorite of ours for over twenty years, and is a staple of our family get-togethers. It tastes best if made the night before and chilled. In the summer I make it with multi-coloured mini marshmallows and plain or peach yogurt instead of sour cream.  We serve it at barbecues and put it out as part of the main course, though it is more of a dessert item.

It is easy enough for a child or teenager to make – just remind them to drain off the juice from the cans of fruit (we learned that one the hard way.) This versatile coconut and fruit salad can be enjoyed all year round and ambrosia salad ingredients leave lots of room for substitutions.

Presented in a crystal glass bowl and garnished with red maraschino cherries, it becomes a festive Thanksgiving or Christmas dessert. It is easy to double or triple – and make lots, as everyone loves it.  Hope you enjoy it as much as we do!

Ambrosia Salad

1 cup light sour cream OR yogurt

1 cup mini marshmallows (plain or multi-colored)

1 250 gram bag of shredded unsweetened or sweetened organic coconut

1 can of mandarin oranges

1 can of diced pineapple

maraschino cherries to garnish.

Mix the yogurt and mini marshmallows together in a large mixing bowl.  Add the mandarin oranges and diced pineapple slowly, stirring them in well.  Don’t be alarmed if the mandarin oranges start to break up a little; the flecks of orange against the creaminess of the sour cream or yogurt looks very pretty. Fold in the shredded coconut, and combine gently. Pour into a large crystal serving bowl, or individual glass dishes.  Chill  in the refrigerator for at least 24 hours.  Just prior to serving, garnish with maraschino cherries.  Refrigerate unused portions immediately and use within three days.

Oatmeal Muffin Recipe with 8 Healthy Options

Muffins are a great way to use up leftover fresh and dried fruit and an easy way to sneak some healthy whole grains into your family’s diet. Homemade muffins can be baked in large batches, and most times an oatmeal muffin recipe produces muffins that freeze well.

Baking muffins from scratch is also an excellent way to reduce food costs – they are much cheaper than store-bought granola bars and snack cakes and more nutritious as well. If you are a beginner baker and haven’t made muffins at home before, this oatmeal muffin recipe is a good place to start.  Once you master the basic muffin recipe,  experiment with additions or substitutions to create a muffin that your family loves.

Oatmeal muffins should be baked using large-flake oats or quick-cooking oats, NOT instant oats.  Instant oats become mushy as soon as they are mixed with milk, oil, or other liquids, resulting in heavy and pasty muffins.  This recipe for oatmeal muffins makes 12 small muffins, but can easily be doubled.

Oatmeal Muffiin Recipe With 8 Healthy Options

Basic Oatmeal Muffin Recipe Ingredients

1 cup sour milk made from Carnation powdered milk, water, and a tablespoon of vinegar.

1 cup quick cooking or large flake oats

1 egg

1/4 cup canola oil or organic grapeseed oil

3/4 cup organic all-purpose flour

1/4 cup whole wheat flour

1/4 cup brown sugar

2 tsp baking powder

1/4 tsp salt

1/2 cup dark chocolate chips

 

How to Make Oatmeal Chocolate Chip Muffins

Preheat oven to 425 degrees Fahrenheit. Grease a 12 cup muffin pan, or line it with muffin papers.

Make up 1 cup of sour milk. Pour 1 tablespoon of vinegar in the bottom of a mixing cup, add water and Carnation milk powder as per package directions.  Pour the sour milk into a medium bowl and add oats.   Pour 1/4 cup of oil into a measuring cup and add 1 egg.  Beat together in the cup then pour it into the oatmeal mixture.  Set aside to soak.

In a large mixing bowl, combine all-purpose and whole wheat flour, brown sugar, baking powder, salt and chocolate chips. Add any dry substitute ingredients now.  Make a well in the center of the dry ingredients and pour in the wet oatmeal mixture.  Combine gently until it is just mixed. Spoon into muffin pan, filling each about 2/3 full.  Bake for 20 minutes, checking after 18.  Cool in pan for  three minutes, then finish cooling on a baking rack.

Lemon Cranberry Oatmeal Muffin Recipe

Instead of vinegar, use 1 tablespoon lemon juice to sour the milk. Grate 1 tbsp lemon peel and add it to the dry ingredients.  Substitute 1/2 cup of dried cranberries for the chocolate chips.

Blueberry Oatmeal Muffins

Dust 1/2 cup frozen blueberries with 1 tsp flour to keep the blueberries from “bleeding” into the oatmeal muffin batter. Replace the chocolate chips with frozen blueberries and add 1/2 tsp almond extract to the wet oatmeal mixture for a delicious Blueberry Almond Oatmeal Muffin recipe.

Orange Date Oatmeal Muffins

Grate 1 tbsp orange rind into dry ingredients. Replace chocolate chips with 1/2 cup of dates that have been soaked in 1/2 cup of orange juice for about an hour.

Peach Almond Oatmeal Muffins

Substitute a fresh peach or canned peaches. for the chocolate chips. Dice 1 fresh peach into small pieces and mix into dry ingredients, or use 1/2 cup of well-drained canned peaches. Add 1/4 tsp almond extract to wet ingredients.  After spooning the batter into the muffin tins, sprinkle the top of each muffin with a few slivers of almond.

Banana Chocolate Chip Oatmeal Muffins

Reduce the sour milk to 3/4 of a cup, and add 1 1/2 medium-sized mashed bananas to wet mixture.  Kids LOVE the combination of bananas with chocolate, so be prepared to make a double batch of this one!

Applesauce Oatmeal Muffins

Reduce the sour milk to 1/2 cup and the cooking oil to 2 tablespoons. Add 1/2 cup of applesauce.  If it is sweetened, you may wish to reduce the brown sugar to just under 1/4 cup. You can either omit the chocolate chips or substitute in 1/3 cup of raisins. This applesauce oatmeal muffin recipe can be made a little spicier with the addition of 1/4 teaspoon cinnamon.  Delicious with coffee and baking any of these homemade oatmeal muffins will make your kitchen smell wonderful.  Happy Baking!

 

 

 

1.5 Pound Whole Wheat Bread Recipe

I’ve been baking homemade bread for many years, and have tried literally hundreds of recipes. For years I baked bread in batches by hand – kneading, punching, and proofing each week so my family would have fresh, nutritious slices of bread for sandwiches or to accompany homemade soups or stew.

Once I got a breadmaker, I experimented to find the perfect whole wheat bread recipe that my kids would like.  Eventually I discovered a recipe that uses whole wheat flour as well as all-purpose flour, and it works!  (Here is a recipe for a 100 percent whole wheat bread recipe that I like too.) While I still have a breadmaker, now that we live off the grid, I find that it is a real energy hog.  The kneading cycle draws steady power, but once the baking cycle kicks in our batteries start humming with the strain of keeping up.  So I’ve adapted the recipe to use for both bread machine and by hand.

Now when I bake bread, I knead it by hand, or if the generator is on to power the house I will use the dough cycle on the bread machine to knead it – on my Black and Decker breadmaker this is setting #8 and it runs one hour and thirty minutes.

Here is the recipe that I’ve developed – it makes one 1.5 pound loaf. It is fairly dense, and slices really well for sandwiches. After a couple of days it is perfect for french toast too.

1.5 Pound Whole Wheat Loaf Bread Recipe

Ingredients

Avamum Whole Wheat Bread Recipe

Whole Wheat Bread Recipe

1 cup hot water

2 tbsp softened butter

1/4 cup powdered milk

3 tbsp brown sugar

1 tsp salt

2 cups all-purpose flour

1 cup whole wheat flour

2 1/2 tsp active dry yeast

How to Make Whole Wheat Bread Using the Dough Cycle on Your Breadmaker

Add the ingredients for the whole wheat bread recipe into the bread machine in the order specified. Set to the dough cycle (on my breadmaker this is setting #8 and it runs for 1.5 hours).  Once the cycle has ended, remove the dough from the breadmaker. On a floured cutting board or surface, punch it down and knead it for approximately three minutes.  Lightly spray a loaf pan, and place the dough in the pan.  Cover with a clean tea towel and let it rise in a warm place for 40 minutes.

Tip: You can let bread dough rise in an oven that hasn’t been turned on. Now that we have a large wood stove, which we run 24/7 during the winter, I like to place my loaf pans on the hearth beside it, where they stay warm.  One of these days I’ll experiment with baking bread in a dutch oven right inside the wood stove.

Once the dough has risen, bake the loaf for 25 minutes in a 350 F oven.  To check if the  bread is done, remove it from the pan and tap the bottom.  It should sound hollow.

Let the bread cool on a rack before slicing it. This recipe makes a dense, crusty loaf.  For a softer loaf, cover it with a tea towel while it is cooling, or brush the top with butter or milk.

More Bread Recipes From Avamum!

Kamut Bread Recipe

Whole Wheat Cheese and Herb Bread

Bread Machine Recipes: Rolls, Pizza Dough, and White Bread

How to Make a 1.5 Pound Loaf of Whole Wheat Bread Without a Breadmaker

Though the ingredients are the same as when you use a bread machine, baking bread by hand means a different sequence of adding the ingredients.

Dissolve the yeast in 1/2 cup of  the warm water. When baking bread by hand, I’ve found it’s better to use water that is warm rather than hot.

Use a large bowl and mix the flour and salt together, then make a well in the middle.

Dissolve your powdered milk and sugar in the second 1/2 cup of water and add your melted butter.  Then pour the yeast  mixture and the butter/sugar mixture into the well of the flour and salt.

Beginning in the middle, and using your hands, start combining the ingredients. The goal is to get the batter nice and smooth, without lumps. Keep scraping and folding in the batter that sticks to the sides of the bowl until the dough is soft.

Kneading Your Whole Wheat Bread Dough By Hand

Now is the fun part – the kneading!  Think of it as a workout, and a great way to relieve stress or anxiety.

Kneading dough means grabbing it in your hands, then pushing it down and out with your palms and fingers, as though you are massaging the dough.  Knead for 500 strokes or five minutes.  Smooth it into a round ball.  Then put it in another large, clean bowl and cover with a clean dishcloth, and put it in a warm place to rise for two hours.  As mentioned above, I put my loaves of bread beside the wood stove to rise.

To find out if your whole wheat bread dough is risen, use a wet finger to poke a hole in it. If the hole your finger made stays indented, it’s ready.  If not, wait another ten minutes then try again.

The Second Rising

The next step is to GENTLY press the dough down, flattening out all the air, and making a smooth, rectangle shape. Place it in a greased loaf pan, and cover it with a clean tea towel.  The second rising should take about forty minutes.

The last step is the same as it is for the whole wheat bread recipe using the breadmaker.

Once the dough has risen, bake the loaf for 25 minutes in a 350 F oven.  To check if the  bread is done, remove it from the pan and tap the bottom.  It should sound hollow.

 

Enjoy!

Welcome Home Wednesdays

Easy Chicken Breast Recipes

Sometimes we just need  a really fast recipe to make a good home-cooked meal.  Boneless skinless chicken breasts are perfect for this.  Here are three quick and easy chicken breast recipes that are perfect for busy weeknight dinners.

Grilled Lemon Chicken Recipeeasy chicken breast recipes

Ingredients:

4 boneless skinless chicken breasts

1 cup lemonade

4 cloves of garlic, crushed, or 4 tsps garlic in oil

the juice and zest of one lemon

fresh ground pepper

1 tsp rosemary

1 large resealable strong freezer bag

Method:

Four to twelve hours prior to dinner, combine the lemonade, garlic, lemon juice and zest and rosemary in a small bowl and pour it into the freezer bag.  Seal it and mix it up (make sure it is sealed tightly).  Once all the ingredients are well combined, add the chicken breasts, seal it once again, shake it so each piece is well coated, then chill in the refrigerator for four to twelve hours.

Just prior to cooking, heat up the grill or barbecue, or turn the oven to 375 degrees Fahrenheit.  Remove chicken pieces from the freezer bag, reserving marinade in a small saucepan.  Cook  chicken on the grill until it is no longer pink inside.  If baking in the oven, place each piece on a greased baking sheet and bake for 35 minutes or until it is cooked through.  While the chicken is cooking, heat the marinade to a boil.  Boil it gently for fifteen minutes, adding more lemonade if required.  Once the chicken is cooked spoon the marinade on each piece prior to serving.  This dish goes well with leafy mixed greens such as mustard greens or a field green mix.

 

Honey Dijon Chicken Recipe

Ingredients:

4 boneless skinless chicken breasts

2 tbsp all purpose flour

1/4 tsp each salt and freshly ground black pepper

2 tbsp liquid honey

2 tbsp Dijon mustard

1 tbsp extra virgin olive oil

Method:

In a small glass dish, combine flour, salt and pepper.  Dip each piece of chicken in the mixture.  Use a separate small dish to combine the honey and the mustard.  Set aside. Preheat oven to 350 degrees Fahrenheit.

Use a heavy skillet to heat the oil at a medium-high setting.  Brown the chicken quickly on both sides. Place on greased baking sheet and spread with the honey mixture.  Bake for ten to fifteen minutes or until the chicken is cooked through.  Any of these easy chicken breast recipes are delicious served with a side dish of  Lemon Rice Pilaf and a dark leafy green salad.  Serve poached pears with Earl Grey Tea Ice Cream for dessert to have a well-balanced meal that includes each food group.

 

Oven Baked Salsa Chicken Breasts Recipe

Ingredients:

4 boneless skinless chicken breasts

1 1/4 cups salsa

1/2 cup Dijon mustard

juice and zest of 1 lime

4 cloves of garlic, minced, or 4 tsp chopped garlic in oil

Method:

Preheat the oven to 425 degrees Fahrenheit.  Use a large bowl to combine the salsa, Dijon mustard, lime juice, lime zest and garlic.  Use parchment paper to line an eight by eight inch pan when creating all of these easy chicken breast recipes.

****DO NOT USE TIN FOIL***  Place the chicken breasts in the pan and pour the salsa mixture over them.  Bake for 25 minutes, basting halfway through the cooking.  Serve with brown rice and steamed broccoli.

Visit my Chicken Recipes Page for Many More Easy Chicken Salads and Main Courses

What are your family’s favorite easy chicken breast recipes? We’d love to know! Share them in the comments section below.

Blackstrap Molasses: A Healthy and Nutritious Addition to an Old-Fashioned Molasses Cookie Recipe


blackstrap molassesAs a child, my mother used to give us a spoon of molasses when we were feeling tired and rundown. I remember looking at the shiny black goo on the spoon and thinking that I was going to either vomit or die from it. Neither happened. Generally, I felt better. Whether this was due to the molasses, the threat of more molasses, or just time passing, my mother was on to something. High in mineral content, blackstrap molasses is enjoying renewed interest as a natural supplement, natural sweetener, as a natural remedy for a variety of ailments.

What is blackstrap molasses?

Blackstrap molasses definition – [blak-strap] – noun – molasses remaining after maximum extraction of sugar from the raw product, used chiefly as a constituent of cattle feed and as a source of ethyl alcohol. – from Random House Dictionary, 2011.

Molasses is the by-product that results from boiling down sugar cane to extract sugar. There are different types of molasses; the taste,consistency, and nutritional value differs depends on which “boiling” the molasses is from. Blackstrap molasses is from the third boiling of sugar cane,and is darker and has a stronger flavour than the molasses produced from the first and second boilings. Blackstrap molasses is also higher in vitamins and minerals than the lighter, sweeter molasses that is produced in the first two boilings. Popular in the 18th and 19th century as a more economical alternative to white sugar (more refined and therefore more expensive), molasses was first brought to western society from the Caribbean sugar plantations. The unusual flavour of blackstrap molasses gives cooking and baking a unique, rich taste.

Nutritional Benefits of Blackstrap Molasses

Molasses is a natural source of

  • iron
  • copper
  • manganese
  • magnesium
  • potassium
  • calcium
  • vitamin B6
  • selenium

One tablespoon of blackstrap molasses is packed with vitamins and minerals, and taking just one tablespoon each day will provide a good portion of the recommended daily value of each of them. In fact, one tablespoon has approximately 4 mg of iron and 47 calories, while a three ounce portion of beef has only 3.1 mg of iron and 215 calories. This makes blackstrap molasses an excellent choice for weight loss, for vegans and vegetarians, pregnant, nursing, or menopausal women, and for anemia sufferers. Molasses with milk is a good way to boost absorption of calcium as well. A tablespoon of blackstrap molasses each day will provide the following:

  • 27 percent of the daily recommended amount of manganese;
  • 21 percent of copper;
  • 20 percent of iron;
  • 18 percent of calcium;
  • 15 percent potassium;
  • 11 percent of magnesium.

The Great Molasses Flood of 1919

Perhaps one of the most unique stories about molasses is that of the Great Molasses Flood of 1919. It occurred when a very large vat of molasses exploded, sending over 2 million tons of molasses sliding through downtown Boston. Twenty-one people lost their lives in the disaster.

Blackstrap Molasses as a Remedy

Brimstone and treacle was a common remedy for stomach upsets and “spots” (acne) in Britain through the 1800s. Made famous in the Victorian novels of Charles Dickens, the term “brimstone and treacle” refers to sulfer and blackstrap molasses. A teaspoon a day of the mixture was said to “fix what ails ye.” Some of the other ailments blackstrap molasses is said to help include

  • arthritis
  • anemia
  • acne
  • anxiety
  • constipation
  • heart palpitations
  • joint pain
  • fatigue
  • high blood pressure
  • skin conditions
  • regulate menstrual cycles
  • fibroid tumours
  • edema

Today blackstrap molasses is used increasingly in Colon Cleansing or detoxifying programs. It is also rumoured to help reduce the appearance of white hair.

The Great Molasses Flood of 1919

Perhaps one of the most unique stories about molasses is that of the Great Molasses Flood of 1919. It occurred when a very large vat of molasses exploded, sending over 2 million tons of molasses sliding through downtown Boston. Twenty-one people lost their lives in the disaster.

Nutritional Benefits of Blackstrap Molasses

Molasses is a natural source of

  • iron
  • copper
  • manganese
  • magnesium
  • potassium
  • calcium
  • vitamin B6
  • selenium

One tablespoon of blackstrap molasses is packed with vitamins and minerals, and taking just one tablespoon each day will provide a good portion of the recommended daily value of each of them. In fact, one tablespoon has approximately 4 mg of iron and 47 calories, while a three ounce portion of beef has only 3.1 mg of iron and 215 calories. This makes blackstrap molasses an excellent choice for weight loss, for vegans and vegetarians, pregnant, nursing, or menopausal women, and for anemia sufferers. Molasses with milk is a good way to boost absorption of calcium as well. A tablespoon of blackstrap molasses each day will provide the following:

    • 27 percent of the daily recommended amount of manganese;
    • 21 percent of copper;
    • 20 percent of iron;
    • 18 percent of calcium;
    • 15 percent potassium;
    • 11 percent of magnesium.

Today blackstrap molasses is used increasingly in Colon Cleansing or detoxifying programs. It is also rumoured to help reduce the appearance of white hair.

Cooking and Baking with Blackstrap Molasses

Blackstrap molasses can be eaten straight out of the carton, cooked, or baked. It is very good spread on homemade bread with a little butter, or added to a cup of hot soya milk, tea, coffee, or organic milk as an alternative sweetener to white sugar. It is most commonly used in recipes for baked beans, gingerbread, and cookies. When cooking or baking with blackstrap molasses, take care to avoid boiling it as it will lose some of it’s nutritional value in doing so.

Recipe for Blackstrap Molasses Cookies

blackstrap molasses cookiesSet oven temperature to 375 degrees.

Ingredients:

  • 1 cup organic brown sugar
  • 3/4 cup organic vegetable shortening
  • 1/4 cup unsulfured organic blackstrap molasses
  • 1 organic egg
  • 2 1/4 cup sifted all-nature unbleached flour
  • 3/4 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp cloves
  • 2 level tsp baking soda
  • pinch of salt

Mix brown sugar, molasses, shortening and egg together in a large bowl.  Sift remaining ingredients together and add to molasses mixture. Mix gently, cover and chill dough in fridge for about 30 minutes.  Roll into small balls.  Dip tops of cookie balls in brown sugar.  Place sugar-side-up, three inches apart on a greased cookie sheet.  Sprinkle a couple of drops of water on the cookies to get a crackled effect during baking.  Bake 10-12 minutes just until set.  Makes about 4 dozen cookies and they freeze well!

Tip for Measuring Molasses

If you are cooking or baking with molasses, honey, or any other thick, sticky, syrup, swirl a little vegetable oil around the glass measuring cup prior to measuring the molasses. The oil will keep the molasses from sticking to the glass and speed up the pouring out process!

Tips & Tricks for Buying Blackstrap Molasses

Not all blackstrap molasses is created equal. Read the label on the jars or cartons and compare the percentages of vitamins and minerals per tablespoon. Look for unsulfered organic blackstrap molasses. Sulfers are additives that are used to preserve foods, and while only some people have noticeable physical reactions to sulfers, they aren’t good for anyone. Organic molasses has been produced from sugar cane that was grown in mineral-rich soil without the use of harmful chemicals and will be free of defoliant chemicals (used by sugar cane producers to make the leaves fall off the sugar cane more quickly). Once opened, store your molasses in the fridge or a cool dry place for up to six months, and be prepared, it will pour out even more slowly when it is cold!

Where Can I Find Blackstrap Molasses?

While molasses is commonly found in the baking aisle of most grocery stores and supermarkets, not all of them carry blackstrap molasses. Check your local natural foods or health foods store, or a bulk-bin style grocery store.

 

Healthy Crunchy Granola Recipe

Looking for a great healthy crunchy granola recipe? Give this one a try.

My mother used to make what she called “crunchy granola” for us when I was a little girl in northern Ontario.  She mixed it up in a huge bowl, then baked it in the oven, and stored it in a big tin once it had cooled.

Homemade granola is a different consistency than storebought;  this granola recipe makes bite-sized clumps that are just the right size for little hands to hold and snack on.

When I was a girl, we ate Mom’s crunchy granola with yogurt for breakfast,  with stewed apples and ice cream for dessert, and took it in little containers for snacks on our canoe trips.  Today many families enjoy granola from the grocery store or health food store, but it is easy and cheaper to make it at home yourself.

Here is a good basic healthy crunchy granola recipe that is very adaptable to your family’s taste, with a list of variations and additions at the bottom.  If you prefer your granola crunchier, bake it a little longer, but watch out if you have raisins or dried cranberries as they can burn quickly.

Healthy Crunchy Granola Recipe Ingredients

5 cups large-flake rolled oats (NOT quick cooking oats – they will get mushy)

2 cups barley flakes

1 1/2 cups raw unsalted chopped almonds

1 cup sesame seeds

1 cup sunflower  seeds

1/2 cup toasted pumpkin seeds

1 cup skim-milk powder

1 cup wheat germ

1 cup unsweetened flaked coconut

3/4 cup canola or grapeseed oil

1/2 cup black strap molasses

1/2 cup organic honey

1 tbsp ground cinnamon

2 cups raisins

 

Method

NOTE: You can either mix this in a large mixing bowl or small bucket, then lay it on two rimmed cookie sheets to bake, or mix and bake it in a large roaster – the kind you would use for your Christmas turkey.  The second method makes softer granola.

Preheat oven to 350 degrees Fahrenheit.

Combine oats, barley flakes, raw nuts, all seeds, skim-milk powder, wheat germ and coconut.  Mix well.

In a separate bowl, stir together oil, molasses, honey and cinnamon.  Mix well with oats mixture until it is completely combined.  Bake in preheated oven for 35 minutes or until it appears to be a golden brown colour.  Use a wooden mixing spoon to stir the granola mixture even ten minutes while baking.  Cool in pan, then stir in raisins.  Store in an airtight container in a cool dry place.

Nutritional Information

Per 1/2 cup serving

241 calories, 3 grams dietary fiber, 14 grams fat, 24 grams carbs, 7 grams protein.

Granola is good high energy food, but is also high in calories and fat and should be eaten in small quantities with fruit, low fat yogurt or skim milk.  Try the following substitutions and use your imagination to develop your very own favorite granola recipe.

Granola Recipe Substitutions and Variations

Nuts: try chopped pecans, peanuts, or walnuts

Seeds: flax, chia

Molasses: – if black strap is too strong, use regular cooking grade or fancy molasses.

Honey – change it up – try buckwheat honey for an interesting flavor variation.  You could also try maple syrup.

Kamut Bread Recipe

If you’re interested in introducing ancient grains into your family home baking, try this easy kamut bread recipe.

Ancient grains are growing in popularity as people across the world search for organic and healthy whole grains.  Cookbooks and websites tout the benefits of quinoa, teff, amaranth and other whole grains as a high protein and low-fat alternative to processed white breads.  Many of these grains are suitable for gluten-free diets, and kamut is garnering attention for its uniquely digestible form of gluten.  Some individuals who must avoid gluten find they can tolerate kamut pasta,  and breads made from kamut flour, though as it is still a wheat individuals suffering from celiac disease should avoid it.  Green kamut is available online and in health food store in a powdered form, and may be mixed with water for a nutritous drink, or sprinkled into baking.

Kamut flour is similar in taste and consistency to durum flour, and may be substituted into recipes for pancakes, breads, and pastas.  It is important to note that kamut is actually a brand name for khorasan wheat, and is widely available in alternative markets across North America.  Here is a kamut bread recipe -it’s a quickbread, and not completely gluten-free because it has all-purpose flour as well.   It can also be made with amaranth flavor, and makes a great healthy snack or quick breakfast.

Kamut Bread Recipe

Ingredients:

1 1/3 cups organic all-purpose flour

1 cup ground pecans

1 cup granulated sugar

2/3 cups of kamut flour

2 tsps baking powder

1 tsp salt

1 cup skim milk

1 organic egg

1/3 cup butter, melted

1 tsp organic vanilla extract

Method:

Preheat oven to 350 degrees fahrenheit.  Lightly grease or spray a 9 x 5 x 13 loaf pan.  Use a large bowl to mix together all-purpose flour, ground pecans, sugar, kamut flour, baking powder and salt.  Set aside.  Use a medium bowl to beat the milk, egg, melted butter and organic vanilla together.  Pour the milk mixture carefully into the kamut flour mixture and stir until it is well combined.  Pour into the greased loaf pan.  Bake for 55 minutes, then use a clean knife to check the middle of the loaf.  If it comes out without batter sticking to it, the kamut bread is ready.  If there are batter bits stuck to it, slide the loaf back into the oven for another five minutes.  Allow the baked bread to cool in the pan for five minutes, then remove from the pan and let it cool on a wire rack.

Kamut pecan bread is delicious spread with low-fat cream cheese, butter, apple butter or almond spread.  If you prefer walnuts or almonds to pecans, try them instead.  Other substitutions include using amaranth grain flour, spelt flour or durum wheat flour for the kamut flour.  Alternate additions include dried cranberries, blueberries, raisins, or dates.  This kamut bread recipe can also be frozen once it has completely cooled, however wrap it well as it dries out easily.  Happy Baking!

 

Easy Pumpkin Cake Recipe With Canned Pumpkin

Pumpkin is a good source of both soluble and insoluble fiber. Here’s an easy pumpkin cake recipe using canned pumpkin; the first is a low-fat version that takes a little more time to make.  The second pumpkin cake recipe uses convenient ingredients and is sure to become one of your family’s favorite easy desserts. Be sure to add both recipes to your favorite pumpkin recipes file!

Easy Pumpkin Cake Recipe With Canned Pumpkin: Low-Fat Version

Ingredients:

1 1/2 cups granulated sugar
1 cup whole-wheat flour
1 cup all-purpose flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 1/2 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp ground nutmeg
4 eggs
1 can (14 ounce/398 mL) of pumpkin puree OR 2 cups fresh cooked pumpkin
1/2 cup vegetable oil
1 cup bran cereal (all-bran works well)
1 cup raisins OR dried cranberries

Method:
Preheat oven to 350 degrees F. Grease a 13 x 9 inch baking pan.
Combine all dry ingredients (sugar, flours, baking powder, baking soda, salt and spices)
in a large bowl.  In a smaller bowl, beat eggs, pumpkin, oil and cereal together then
fold in flour mixture, stirring with a fork until it is just combined (do not over-mix
or the cake will have a tough texture.) Stir in raisins.  Pour carefully into the
baking pan.  Bake for about 40 minutes or until a knife or toothpick comes out clean.
Cool completely on a baking rack.  Serve as is, or with a cream cheese frosting. Yum!
This cake freezes very well, and this pumpkin cake recipe can easily become pumpkin
cupcakes – use two muffin pans and reduce baking time to about 20 minutes.

Numbers Per Serving: 24 servings, 135 calories, 2 grams fiber, 4 grams fat, 23 grams carbs, 2 grams protein.

Easy Pumpkin Cake Recipe With Canned Pumpkin and Cake Mix

Ingredients:

1 28 ounce can of pure pumpkin (not pumpkin pie filling)

1 large can of evaporated milk
2 tsp cinnamon
3 eggs
1 cup granulated white sugar
1 tsp salt
1 package of white or yellow cake mix
1 cup chopped nuts (walnuts work well)
1 cup melted butter or margarine

Method:
Mix pumpkin, milk, cinnamon, eggs, sugar and salt together until completely blended. Pour into a greased 9 x 13 cake pan.  Sprinkle package of dry cake mix over the uncooked batter, then sprinkle chopped nuts on top of that. Pour melted butter over all of it.  Bake for about 50 minutes at 350 degrees.
This cake can be made ahead, and is delicious with vanilla ice cream or whipped cream. It is also an easy recipe to make with kids.

Easy Pumpkin Flan Recipe

A can of pumpkin puree can is a wonderful staple for every healthy cook’s pantry.   Instead of serving pumpkin pie as a Thanksgiving or Christmas dessert, why not try this light and low-fat pumpkin flan recipe?  It is the perfect end to a hearty holiday meal, and is made in individual portions.  When learning how to make a flan, remember that a light hand is necessary for stirring, and that the water must be boiling for proper cooking.  Don’t let the steps intimidate you – once you make this a few times you’ll see how easy it is.

Note: you will need to buy 8 individual 1/2 cup  ramekins for this flan recipe. They’re easy to find online or at your local kitchen supply store. Alternatively, use an 8 x 8 baking dish and bake for at least 35 minutes.

This low-cholesterol pumpkin flan recipe uses just 2 eggs instead of 3 as traditional pumpkin flan usually calls for. The absence of salt keeps this pumpkin flan recipe suitable for low-sodium diets, but a little spice adds the perfect flavor.

Ingredients:

1 cup granulated white sugar

1/2 cup water

2 large organic eggs, lightly beaten

1 15 ounce can of pumpkin puree, or 1 cup plus 3 tablespoons of homemade pumpkin puree

1 1/2 cups low-fat evaporated skim milk

2/3 cup firmly packed light brown sugar

1 teaspoon pure organic vanilla extract

1/2 teaspoon ground ginger

1/2 teaspoon ground allspice.

How to Make Flan:

Step 1:

Preheat your oven to 325 degrees Fahrenheit.  Over medium-high heat, mix granulated sugar and water in a small saucepan.  Mix well with a wooden spoon.  Keep cooking, stirring constantly, until the sugar turns a caramel color.  You may want to lift the saucepan and swirl the sugar-water mixture around a little to really mix it well, but return it to the heat quickly.  Remove from heat.

Step 2:

Arrange your ramekins on the counter. Pour caramel evenly amongst the 8 ramekins, pouring with one hand and tilting each ramekin with the other to coat the sides with caramel.  Once empty,fill the saucepan with hot water and soap immediately to soak – caramel can be a sticky, hard mess to clean up later.

Step 3:

Boil a kettle full of water. Then mix eggs, pumpkin puree, milk, brown sugar, organic vanilla extract, ginger and allspice in a large mixing bowl.

Step 4:

Pour pumpkin mixture equally into the ramekins. Use the back of a dessert spoon or a small spatula to smooth the tops.  Place the ramekins in a large baking pan with high sides (I use an old 9 x 13) and then place the baking pan onto a large baking sheet.  Carefully pour  boiling water around the ramekins, until the water is about halfway up the sides of the ramekins. Open your oven door, then lift the baking sheet with the baking pan and ramekins CAREFULLY  and place them on the center rack.

Step 5:

Bake the pumpkin flan for 25 to 30 minutes, or until they are completely set and a knife inserted in the middle comes out mostly clean.  Remove the ramekins from the water and baking pan, and place them on a rack to cool completely. Use a rubber spatula to loosen the flan, then turn it over onto a dessert plate. The caramel that was on the bottom and sides will now be on top, and each of your guests will have  pretty pumpkin flan to finish their holiday meal.

This pumpkin flan recipe makes 8 servings.  Each serving has 210 calories, 47 grams of carbs, 6 grams of protein,  78 mgs of sodium, 55 mgs of cholesterol and just 1 gram of fat.  Plus boatloads of beta-carotene.

Visit our Pumpkin Recipes for more great ways to use this frugal and healthy vegetable.

Best Yogurt Fruit Dip Recipes

Yogurt fruit dip or dressings makes a light end to a heavier meal, and is perfect for hot weather entertaining.

The first recipe uses oranges poached in a spicy liquid combined with fresh berries and yogurt for a delicious fruit salad recipe that is suitable for late summer or autumn meals.

The second recipe focuses on a flavored yogurt sauce to add a zesty flavor to fresh pineapple and grapes.  Adapt yogurt fruit dip recipes to your family’s tastes.  If you like lemon use it instead of lime, if you prefer honey to brown sugar as a sweetener, by all means add it to your non-fat plain yogurt.  Creamy yogurt styles such as Greek yogurt make excellent toppings for fresh fruit and granola, and can easily take the place of higher-fat traditional fruit cobblers.

Orange Berry Salad Yogurt Fruit Dip

2 cups freshly squeezed orange juice

1 cup white wine OR water

1/4 cup granulated sugar

2 tbsp grated fresh ginger

2 whole cloves

1 2 inch stick of cinnamon

2 oranges, pelled, seeded, and sectioned

2 cups sliced fresh strawberries

roasted pumpkin seeds

Yogurt Fruit Dip Recipe:

1/2 cup nonfat plain yogurt

2 tbsp firmly packed brown sugar

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

How to Make Yogurt Fruit Dip:

Use a large saucepan to combine orange juice, wine, granulated sugar, ginger, cloves, and the cinnamon stick over high heat.  Bring the mixture to a boil, then reduce heat to low, simmering until it has thickened a little.  This will take about five minutes.  Stir occasionally.  Add the orange sections and continue simmering for about five minutes.  Remove the saucepan from heat and let the pan stand until it has cooled.

For yogurt fruit dip: use a small bowl to combine the yogurt, brown sugar, cinnamon and nutmeg.  Mix well and set aside.

Once the oranges have cooled, use a slotted spoon to remove the sections from the liquid.  Divide the orange sections between four bowls, and top with sliced fresh strawberries.  Drizzle yogurt fruit dip over the fruit and toss gently to coat.  Add roasted pumpkin seeds and serve.

 Pineapple Grape Salad with Kiwi Lime Yogurt Dip or Dressing

1 cup nonfat plain yogurt

2 tbsp organic honey

1 tsp freshly squeezed lime juice

1 large kiwi, peeled and halved

1 fresh pineapple

1 lb seedless green grapes

pistachio nuts

Use a blender or food processor to mix the honey, lime juice, and one half of the kiwi fruit.  Pulse until the mixture is smooth and free of lumps.  Scrape the yogurt sauce out of the blender container into a small bowl, cover and chill in the fridge for at least 30 minutes.  To prepare the pineapple, use a sharp knife to remove the pineapple skin and eyes.  Cut the pineapple in half length-wise and cut out the core from each half.  Slice both halves into 1/2 inch thick pieces.  Wash the grapes and slice them in half.  Using a large serving platter, spoon half the yogurt sauce onto the platter.  Arrange the pineapple chunks and green grapes over the yogurt sauce.  Slice the remaining kiwi fruit into thin slices, and use as a garnish.  Sprinkle pistachio nuts over everything. Serve immediately.

Chicken with Mango Dressing

Wraps are a great option for families looking for healthy lunch recipes, and a good way to use up leftover chicken breasts and salad from a previous evening’s dinner. The variety of wraps are endless.  Choose a whole-wheat or roasted red-pepper tortilla for your wrap, or visit your local health food store for one of the new options such as flax, multi-grain or spinach wraps.  The flavor of the dressing you choose can also significantly change the flavor of the finished chicken wrap recipe.

Chicken wraps are also a healthy lunch choice for picky kids.  My toddler loves chicken and avocado wraps and especially this recipe that uses mango dressing and dried cranberries.  Experiment with flavored tortilla wraps, dressings, veggie choices, and seeds and nuts (sesame, sunflower and flaxseeds are good choices) to find the perfect combination that your kids enjoy. Children love to help in the kitchen, and learning how to make a chicken wrap recipe is  a good opportunity to teach your kids about making healthy food choices, measuring ingredients, and also safe food preparation -scrub those little hands well prior to handling poultry and all other ingredients! Some picky eaters become less finicky when they have prepared the food themselves.

 

Ingredients:

2 chicken breasts, cooked and sliced thinly

one handful of romaine lettuce, shredded OR

one handful of mixed greens, including mustard greens and arugula

1/4 cup shredded carrots

6 grape tomatoes, sliced

2 green onions, chopped finely

3 tablespoons of homemade or commercially prepared Salad Dressing (see Mango Salad Dressing Recipe below)

3 tablespoons dried cranberries, either original or orange-flavored

2 tablespoons chopped fresh cilantro leaves

2 large tortilla wraps

How to Make a Chicken Wrap:

Lay tortilla wraps flat on a large work surface or dinner plate.  Line each tortilla with romaine lettuce or mixed greens.  Place sliced chicken in a horizontal line about 1/3 of the way up the tortilla.  Add shredded carrots, grape tomatoes,  and chopped green onions over the chicken.  Sprinkle salad dressing over everything, and add dried cranberries and fresh cilantro leaves to taste.  Carefully roll up wraps and slice in thirds. Serve with a glass of low-fat organic milk or almond milk for a healthy lunch, or add some fruit and yogurt for a healthy dessert.

 

Easy Mango Salad Dressing Recipe

3 tablespoons organic freshly squeezed mango juice

3 tablespoons vinegar

1 cup extra virgin olive oil

Combine all ingredients together well in a glass bottle. Store in fridge for up to one week. That’s it – super easy!

This recipe serves two adults for lunch, or one adult and two children.  It can be easily doubled or tripled.  This make-ahead lunch recipe can be taken to work or school and stored in a cooled and insulated lunch bag.

 

Baked Penne

Baked penne is one of those classic comfort foods and a great way to sneak vegetables into your family dinner.  The key to this delicious and nutritious vegetarian casserole is the chunky vegetable pasta sauce.  While I used Catelli Garden Select Six Vegetable Recipe Pasta Sauce from a jar, you can easily substitute your favourite homemade pasta sauce – just be sure to include lots of chunky veggies like carrots, zucchini and peppers.   If your family prefers a little spice, add some paprika to this dish to really make it zesty, but if you have little ones at home they might prefer the blander version.

This is another easy vegetarian casserole  recipe for freezing or taking to a potluck.  It can also be doubled or tripled and makes a simple addition to your family’s freezer cooking menu.  If you want extra protein, add some chopped tofu to the pan with your garlic and onions, or mix in a cup of shredded cooked chicken with the penne noodles and fresh basil.

Hope you and yours love this recipe as much as my family does.

Happy Cooking!

Ingredients:

700 grams of penne (about 3/4 of a 900 gram bag works well)

2 tablespoons olive oil

1 clove garlic, crushed

1/2 cooking onion

1/4 cup flour

1/4 tsp salt

1 1/2 cups 2% milk

1 egg

1 700 ml jar Catelli Garden Select Six Vegetable Recipe Pasta Sauce

2 cups shredded low-fat Mozzarella Cheese

1/4 cup freshly grated Parmesan Cheese

1 tsp dried oregano

1/4 cup chopped fresh basil

1 tbsp red wine vinegar

Method:

Preheat the oven to 375 degrees Fahrenheit.  Fill a large pot with water and boil the penne noodles.  While they are cooking, grease a 9 x 13 baking pan.  In another large pot, brown the garlic and onion in olive oil.  Add the flour to the garlic and onion, stirring constantly for two to three minutes until the flour is boiling.  Slowly add the milk and salt, stirring so it doesn’t stick to the bottom of the pan.  This is your white sauce.  It should only take about four minutes for the sauce to thicken.  Remove from heat.

Drain the penne noodles and pour them into a bowl.  Mix in the egg and the white sauce.  Pour the Pasta Sauce into a medium bowl and mix in the dried oregano and chopped fresh basil. (You can use two tablespoons of dried basil if you don’t have the fresh stuff on hand.  But seriously, get a basil plant for your kitchen – SO worthwhile.) Mix in the red wine vinegar, then pour about three quarters of the Pasta Sauce mixture into the large bowl, blending with the penne.  Add 1 cup of the shredded low-fat Mozzarella Cheese, and blend well.  Pour the pasta noodle and sauce mixture out of the large bowl and into the prepared baking dish.  Spread the leftover Six Vegetable Recipe Pasta Sauce over the top (use the back of a large spoon to spread it neatly) and top with the remaining Mozzarella Cheese and Parmesan cheese.

Bake for about 30 minutes.  This recipe serves 6 – 8 adults and is a kid pleasing recipe too!

 

Apple Sour Cream Coffee Cake

I LOVE coffee cake for three reasons: 1. It is easy to make. 2. I can use up leftover fruit. 3. It is delicious!

There are many easy coffee cake recipes out there, but this is one of my favourite as we often have just one or two apples left by the end of the week.  If we have had perogies or Mexican food for dinner earlier in the week we will usually have a little sour cream left over too, and we are also usually down to our last egg.  This recipe for apple coffee cake makes good use of these leftovers, only uses 1 egg,  and is easy to whip up and pop in the oven.  I made this apple cake without cinnamon last week,  and it was very good, but feel free to add 1 teaspoon of cinnamon to the crumb mixture if desired.

This is a good breakfast coffee cake as it isn’t too sweet, but it could easily be served as an apple snack cake (cut into small squares.) To serve it for dessert, warm it up a little and add a dollop of vanilla ice cream or whipped cream.

You can easily substitute other fruit for the apples in this coffee cake recipe.  Try pears, peaches, plums, or 1 1/2 cups of blueberries or Saskatoon berries.  If you are baking a blueberry sour cream coffee cake,  freeze the blueberries for 1/2 hour then sprinkle a little flour with the half-frozen berries to keep them from getting mushy and colouring the coffee cake purple! While it might taste good, a big purple block is sure to turn off any picky eaters in your family.

This apple sour cream coffee cake marked the first time I used my new silicone bakeware, and I made it in the square 9 inch pan.  While I did grease the silicone with butter, I don’t think it was needed, as the silicone was so flexible it simply peeled away from the cake.  Give this recipe a try – and if you make any substitutions and would like to recommend them – by all means drop  us a line.  Happy Baking!

Ingredients:

2 1/2 cups all-purpose flour

1 1/4 cups brown sugar

3/4 cups room temperature butter or Parkay margarine

3 teaspoons baking powder

1/2 teaspoon salt

1 egg

3/4 cup sour cream

1 teaspoon organic vanilla extract OR 1/2 teaspoon organic almond extract

2 Granny Smith or other tart apples, peeled, cored, and diced

 

Method:

Preheat oven to 375 degrees Fahrenheit. Butter a 9 inch square pan and set aside.  In a large bowl, use a fork to combine flour, brown sugar, butter and cinnamon if you are using it until the mixture is crumbly. Use a tablespoon to spoon out about half of the crumb mixture, and press it into the pan evenly to form the crust.

Add baking soda and salt to the remaining crumb mixture in the bowl, and mix it well. Make a well in the middle for your wet ingredients.  Use a small bowl to whip together the egg, sour cream, and vanilla or almond extract. Pour the wet ingredients into the well in the crumb mixture, and mix gently with a fork – do not overmix or the dough will be tough.  Add in chopped apples or other fruit or berries and mix gently. Use a spatula to  scrape the coffee cake dough mixture into the prepared pan.  Bake for 60 minutes, then insert a knife into the centre. If it comes out clean, cool in the pan on a rack, but if there are sticky bits on the knife put it back in for another ten minutes.

This apple sour cream coffee cake is a perfect recipe for baking with kids, and provides a great way to use up leftovers, and experiment with different fruit and flavor combinations.  If you choose to make a Blueberry Sour Cream Coffee Cake, adding 1 tbsp of lemon juice is a nice touch.  This coffee cake also freezes well, and makes a good option for a potluck, church lunch, or to drop off at a neighbour’s house.

 

 

Easy Taco Soup Recipe With Chicken, Beef, or Beans

This easy taco soup recipe makes use of leftover chicken or ground beef.

I always cook more chicken than needed for a recipe, and freeze individual cooked chicken breasts for soups, stews and casseroles. One large chicken breast can be stretched into a delicious, nutritious and frugal meal to satisfy a family of four by adding vegetables, broth and a starch.

Easy Taco SoupWhile chicken breasts are expensive grocery items if used as “the star” of a meal, they are super for nights when a frugal and comforting soup is needed. This recipe evolved out of trying to use up leftovers from three dinners – and I know that cream of mushroom soup isn’t a traditional Mexican ingredient, but it works in this recipe!

Easy Taco Soup Ingredients:

1/2 onion

2 tbsp chopped garlic

2 tbsp extra virgin olive oil

1 large meaty chicken breast, cooked

1 can condensed cream of mushroom soup

1 28 ounce can diced and spiced tomatoes

2 cups of water

2 packets or cubes of low sodium chicken bouillon

1/2 tsp chili powder or taco seasoning mix

1/4 tsp freshly ground pepper

2 bay leaves

1/2 tsp thyme

3/4 cup frozen corn kernels

1 cup brown rice, uncooked

How to Make Easy Taco Soup:

Using a large saucepan, brown chopped onion and garlic in the olive oil over medium high heat. Add soup, diced tomatoes and their liquid and water. Reduce the heat to medium.

While this is warming, shred the chicken with two forks. I do this on a glass cutting board. By the time I have finished shredding the chicken the soup is warm, and I simply slide the chicken into the pot.

Add chicken bouillon and chili powder.  Experiment with the amounts. You and your family may prefer to increase the chicken bouillon and reduce the chili powder or taco seasoning for a less spicy soup, or decrease the bouillon and increase the chili powder for a zestier flavor.

Stir in pepper, bay leaves and thyme.  Add the frozen corn kernels and uncooked brown rice. Turn heat down to low and simmer for 30 minutes. Remove bay leaves and serve with homemade rolls or bread, toasted tortilla strips and a light salad for a heartier meal.

Taco Soup Options:

This recipe for easy taco soup can easily be made with leftover cooked brown rice, or by substituting cooked ground beef for the chicken.  Simply add 10 minutes prior to serving.

For vegetarians or flexitarians or as a Meatless Monday Soup option, use red kidney beans, black beans or lentils instead of chicken.  Leftover ham, sausage or cooked shrimp are also delicious additions to this frugal and hearty soup.

Recipe for Pork Loin Roast

Winter is the perfect time to try new recipes for roasts.  One dish oven roasts are some of my favorite recipes, and I try to experiment with variations of spices, herbs and vegetables.  Cooking a Sunday roast is a great way to use up leftover vegetables from meals served earlier in the week; wilted celery, rubbery potatoes and floppy carrots are all transformed into delicious sides for an oven roasted pork loin.  This recipe for pork loin roast calls for two boneless pork loins, and makes five generous servings.  It also provides great leftovers; slice up the roast pork loin slices for sandwiches or add to a rice dish for a delicious and healthy pilaf on Monday or Tuesday.  Dijon mustard and marmalade add wonderful flavor without adding extra fat.  This is a very pretty dish that is also a good choice for a special company dinner.  If you plan to prepare this ahead of time, then pop it in the oven right before serving, sprinkle a little lemon juice over the vegetables so they don’t brown.

Ingredients:

2 large pork tenderloins

3-5 large cooking potatoes, scrubbed and cubed

2 cups of any combination of chopped carrots, sweet potatoes, yams,

zucchini, turnip, parsnip, apples

1 large onion, chopped

1/4 cup marmalade

3 tablespoons Dijon mustard

1/2 teaspoon freshly ground pepper

2 tablespoons + 1/4 cup  extra virgin olive oil, separated

2 -3 tablespoons of dried rosemary OR thyme

Method:

Preheat oven to 375 degrees Fahrenheit. Rinse pork loins and pat them dry. Lightly oil a roaster or large casserole. Place the pork loins in the roaster. Use a small bowl to combine the marmalade, Dijon mustard, freshly ground pepper and 2 tablespoons of the olive oil. Mix together well. Spoon over the pork loins, covering as much of the meat as possible.  In a large mixing bowl, combine all the chopped vegetables to be roasted with the remaining olive oil.  Toss well so each piece is coated.  Carefully arrange the vegetables around the pork loins in the roaster or casserole. Sprinkle the dried rosemary over all the vegetables and pork.  Bake, uncovered, for 50 minutes to an hour, tossing the vegetables if desired at 30 minutes.  Serve with whole grain bread and yogurt parfait for a fully balanced meal.

3 Bean Chili

Vegetarian chili is a hearty meal that is enjoyed equally by vegetarians and meat-lovers. Chunky vegetables in a flavorful sauce, accompanied by a green salad and crusty bread makes a filling meal. Chili is a great make-ahead dish, and the taste actually improves after a couple of weeks in the freezer which gives the herbs and spices a chance to mingle. Using three different beans makes this a robust 3 bean chili recipe sure to please everyone.

  • 1 medium onion, diced
  • 2 cloves of garlic, minced, or 2 teaspoons of garlic in oil
  • 1/2 cup of chopped celery
  • 1/2 cup chopped carrots
  • 1 1/2 to 2 tablespoons of chili powder
  • 1 teaspoon of dried oregano or 1 1/2 tablespoons fresh oregano
  • 1/4 teaspoon freshly ground black pepper
  • 1 28 ounce can chili-style stewed tomatoes
  • 1 14 ounce can tomato sauce
  • 1 19 ounce can of red kidney beans, drained and rinsed
  • 1 19 ounce can of black kidney beans, drained and rinsed
  • 1 19 ounce can of white beans (use either Great Northern beans or cannellini beans)
  • 1/4 cup chopped fresh coriander, or four squares of frozen coriander.

Method:In a large saucepan, heat oil over medium-high heat. Brown onion and garlic for three minutes or until the onion is translucent. Add chopped celery and carrots, stir for three minutes. Add chili powder, oregano and pepper, mixing in well. Add can of undrained tomatoes, tomato sauce, and the three drained and rinsed cans of beans – the most important ingredients in this three bean chili recipe!  And use your imagination – there are many recipes for vegetarian chili out there that have evolved from trial and error. Bring chili to a gentle boil, then reduce heat to low and cover. Simmer slowly for about and hour and a half. Remove from heat, remove cover and let it cool – it will take about half an hour. Then put the whole saucepan in the fridge and leave it there until it is cold. Transfer chili to a freezer safe storage container and freeze for up to eight weeks. This is an easy dish to pull out on a weeknight.Thaw it in the fridge overnight, then transfer to a 13 x 9 pyrex dish. Carefully sprinkle in chopped fresh coriander, cover with tin foil and bake at 400 degrees F for about 45 minutes. This recipe makes 4-5 medium sized adult servings.

  • This recipe is easily adapted for a slow cooker or crockpot. Once the onion, garlic,carrots and celery have browned, pour them into a crockpot and add the remaining ingredients. Simmer on low for 7-8 hours or on high for 3-4 hours.
  • Double or triple this recipe for an economical potluck dish. Serve over homemade cornbread, fresh bread, white or brown rice, or noodles.
  • Beans are an excellent source of vegetable protein, but vegetarians must pay attention to the amount of grains, cereals, nuts and seeds they eat in order to ensure they are getting enough complete protein in their diet.

 

Raisin Bran Cookies

My family loves cereal.  Cold cereal, hot cereal, healthy cereal, and not-so healthy cereal too.  We eat it for breakfast, for mid-morning snacks, for bedtime snacks. While we try to minimize the the number of half-eaten boxes of cereal taking residence in our cupboards, pantry, and on the kitchen counter, invariably a box is forgotten or overlooked and the unthinkable happens. It goes stale.  Avabrothers and Avadad refuse to eat it. What do they do? Open another box of cereal, of course.  What does Avamum do?  I sneak it into my weekly baking.

One of the best boxed cereals for baking is raisin bran cereal.  Raisin bran cereal recipes are among my favorites; the full flavor and texture of the bran flakes coupled with juicy raisins make it a star in the quickbread, muffin and cookie departments.  Here is a recipe for raisin bran cookies that is based on a chewy oatmeal cookie.  I like to crush the raisin bran a little by squishing it with my hands through the waxed paper bag prior to measuring it out.  For a little variety add 1/4 cup of slivered almonds.  Delicious.

Ingredients:

1 cup butter, softened

1/2 cup firmly packed dark brown sugar

1/2 cup granulated white sugar

1  large organic egg

1 tsp organic vanilla extract

1 cup all purpose flour

1/2 tsp salt

1/2 tsp baking powder

1/2 tsp ground cinnamon

2 cups rolled oats (NOT instant)

1 cup Raisin Bran Cereal

1/2 cup raisins

1/2 cup mini dark chocolate chips

Method:

Preheat your oven to 375 degrees fahrenheit.  Cream butter, brown sugar and white sugar together in a large bowl until smooth.  Beat in egg and vanilla. Use a medium bowl to combine the flour, salt, baking powder and cinnamon. Pour this dry mixture into the butter mixture in the large bowl, stirring as you pour.  Pour in the Raisin Bran Cereal, rolled oats, raisins and chocolate chips and mix.  The batter will be lumpy.  Use a generous teaspoon to drop cookies onto a baking sheet. Bake for 10 minutes.  Cool on pan for 3 minutes, then finish cooling on a baking rack.

Check in regularly for upcoming Raisin Bran Cereal Recipes!

Injera Recipe

Across countries and nations, cooking and baking help forge cultural identities, and bread is often one of the most beloved recipes of a people. Injera is known as an Ethiopian bread, and is baked with teff flour or millet. It is a good alternative for people searching for gluten-free recipes, and is the perfect partner for a bowl of hearty soup or stew. Teff is similar in consistency to cornmeal, and can be adapted to many cornmeal recipes.  In this recipe for injera, there are just three ingredients, but technique is important. You will need to plan ahead; once mixed the recipe must sit for at least half a day before it is ready to cook.

While classified as a bread, injera looks more like a big round soft pancake, or a little like Naan bread.  Purchase teff flour online or at a health food store to try this easy injera recipe.

 

Ingredients:

2 cups teff flour

4 cups distilled water

1/8 tsp salt

 

Method:

Mix water and teff flour together in a large bowl. Leave the bowl standing at room temperature for at least 12 hours, preferable up to 24.  You will have to use the “sniff test” to determine when the injera batter is ready to bake.  Once it smells a little sour or fermented,  grease a 9 inch skillet with vegetable oil and place over medium heat, as though you were making  pancakes.  Pour 1/2 cup of injera batter and give it a quick swirl, so the whole bottom of the skillet is covered evenly.  Cover the skillet with a tight-fitting lid and keep it on the medium heat for approximately 3 minutes. It is ready when the top of the injera looks dry and the bottom is browned – once again, like a pancake.  Remove from the pan using a flat spatula, and keep warm on a plate covered with a tea towel while completing cooking the remaining injera.

 

 

Quinoa Loaf

Quinoa is enjoying a resurgence of interest as a super-grain packed full of protein. An ancient grain first documented by the Incas, Quinoa is readily available to purchase online or from your local health food store, and is increasingly found in traditional supermarkets. While you can buy Quinoa flour to make this delicious quinoa loaf, it is expensive. As long as you have a good food processor with a sharp blade (some home bakers prefer grain mills) try making quinoa flour at home from quinoa grain.

How to Make Quinoa Flour

Prior to cooking or baking, always rinse quinoa several times to remove the saponin. Saponin is a natural insect repellent found in certain grains, and it gives quinoa a  bitter taste unless it is well rinsed. Place 3/4 cup of quinoa in a  large bowl in your kitchen sink. Turn the cold water on full spray and fill up the bowl, rinse, drain, and repeat several times. Lay the rinsed quinoa out on a clean dishcloth to dry. This will take at least two hours. Once completely dried, use a grain mill or food processor with a sharp blade to process. Be sure to keep the cover on, and grind, blend or process until the grains are completely ground down.  3/4 of a cup of quinoa grain generates 1 cup of flour.

 

Quinoa Loaf Recipe

This recipe makes a delicious and sweet quinoa bread or loaf.  While cranberries are my favorite, blueberries may be substituted. Served with cream cheese, butter, or just plain, it makes a filling and healthy snack or a light breakfast. This quinoa bread is also a great way to introduce the whole grain to your family’s diet.  Children who like banana bread or pumpkin loaf will enjoy this one as well.

Ingredients:

1 1/4 cups sugar
1 1/4 cup butter, divided
1 1/2 cups chopped cranberries, drained
1/2 cup softened butter
2 organic eggs
1 1/2 cups organic all-purpose flour
3/4 cup quinoa flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/4 cup milk

Method:

Preheat oven to 350 degrees Fahrenheit. Grease a 9 x 5 x 3 inch loaf pan.  Mix 1/4 cup of  the granulated sugar with the cranberries in a small bowl, and let it sit for at least 15 minutes.  Meanwhile, use a large mixing bowl and cream the butter with 1 cup granulated sugar until it is light and fluffy, then beat in the eggs one at a time.  Use a medium bowl to combine quinoa flour, all-purpose flour, baking powder, baking soda, and the salt.  Mix this into the large mixing bowl, mixing in 1/4 cup of milk as you go to keep the mixture from getting too thick.  Stir in cranberries or blueberries. Pour the quinoa loaf batter into the pan using a spatula. Bake for 60 minutes, checking after 50 minutes. Insert a clean knife into the center – if it comes out clean it is ready.  Cool in the pan for 5 minutes, then turn it onto a wire rack.  Store your quinoa loaf in a tin or wrapped tightly in tin foil.

Sloppy Joe Recipe

Autumn is our favorite time of year, and not just because kids go back to school, the weather cools and the leaves are gorgeous shades of red and orange and yellow. Autumn equals football season at our house, with long hours of practice, weigh-ins, protein powder, and terrible smells coming from stinky equipment in the front hall.  When gameday arrives, the excitement is palpable, and we enjoy every minute as parents in the stands, regardless of the weather. Through sleet, snow, wind and rain, one thing is certain. Mom does not want to cook when she gets home. This is the season that my slow cooker gets a real workout, and one of the great gameday meals for families with kids in football (or hockey) requires a  good Sloppy Joe recipe and a slow cooker.

A messy and delicious saucy mixture to serve over toasted bread, buns, or even mashed potatoes, there are conflicting stories regarding who invented the recipe for Sloppy Joes. One story is that a cook in Key West developed it, another claims a man named Joe in Sioux City Iowa is the father of the beloved American dish. There isn’t one definitive original recipe for Sloppy Joes, instead there are many, many variations. This recipe includes vegetables and there is a Vegetarian and Turkey Sloppy Joe Recipe following the instructions.  If you prefer not to use a crockpot,  cook it in a large saucepan over low heat, stirring from time to time. Serve your Sloppy Joes over toasted bread  accompanied by  caesar salad and a glass of milk for a healthy, hearty, and easy meal on gameday.

How to Make Sloppy Joes From Scratch

Ingredients:

2 pounds extra lean ground beef

2 heaping tablespoons chopped garlic in oil

1/2 cooking onion, diced

1 green pepper, chopped

2 carrots, diced

2 celery stalks, diced

1 cup Heinz ketchup

1/4 cup Diana’s Maple Smoked Hickory Barbeque Sauce (or whatever type of bbq sauce you have on hand)

2 tbsp brown sugar

3 tbsps French’s regular prepared mustard

2 tbsps + 1 tsp vinegar

2 tbsps + 1 tsp Worcestershire sauce

1 heaping teaspoon chili powder OR Taco Seasoning mix

12 whole grain buns or sliced bread

 

Method:

Using a large skillet, cook the onions, garlic and ground beef in a little oil over medium high heat.  Once the ground beef is completely browned,  ensure all fat is drained off then pour the ground beef mixture into a slow cooker (at least a 3 1/2 quart size.)  Add all remaining ingredients except the whole wheat buns or bread. Give the mixture a good stir and cover. Set at low for about  6 hours or on high for about 3 hours. Just prior to serving, toast the buns or bread.

This recipe makes approximately 12 hearty servings.

Variations:

For a spicier Sloppy Joe recipe add 2 small finely diced jalapeno peppers, or increase the chili powder to 2 tablespoons. If you are really brave, try both.

For a richer flavor, replace the brown sugar with 3 tablespoons of blackstrap molasses.

For Vegan or Vegetarian Sloppy Joes, simply omit the ground beef and add 2 more carrots, 2 more celery stalks, and one pound of tofu.

Turkey Sloppy Joes are delicious; experiment with seasonings as you may find need to add 1/2 teaspoon more of chili powder or taco seasoning.

 

Leftover Turkey Pot Pie

Our family LOVES Thanksgiving – in fact, we love the autumn in general.  Kids are back to school, football season starts, the air is cool and crisp, it’s all good.  Of course we have a big turkey dinner with all the trimmings, and there is usually lots let over.  After extended family members head home with their “care packages” of leftover turkey, squash, Mom’s great stuffing and Auntie’s delicious desserts, we usually still have turkey leftover.

 

Using Your Leftover Turkey

Luckily there are many frugal turkey recipes that make great use of leftover turkey, and even some very good inexpensive thanksgiving recipes that can be used for your main holiday dinner.  The basics remain the same;  turkey and vegetables in a creamy sauce  with seasonings and a yummy topping. Some leftover turkey pot pie recipes use crescent rolls or stuffing for toppings,  other use biscuits, and still others call for homemade pastry. Pan pies or pot pies are easily made in a casserole or oven-safe glass dish, and turkey leftovers can be transformed into other casserole recipes by mixing rice or cooked pasta into the cream turkey mixture and topping it all with shredded cheddar cheese instead of pastry.  Use this recipe as a starting point for your own version of turkey pot pie – happy cooking!

Turkey Pot Pie Recipe Ingredients

2 tablespoons of garlic

1/2 cup chopped onion

1 cup low sodium condensed cream of mushroom soup

2 tbsp zesty Italian salad dressing

1/4 tsp freshly ground black pepper

1/2 tsp thyme

3 cups mixed frozen vegetables (I use the corn, peas and carrots mix)

1/2 cup cranberries (optional)

1 1/2 cups shredded or bite-sized chopped turkey pieces

1 tbsp freshly squeezed lemon juice

1/2 cup frozen hash browns

1/2 cup shredded cheddar cheese

1 tin Pillsbury Crescent Rolls, unrolled

Method

Preheat oven to 375 degrees Fahrenheit.  In a large skillet, brown the onion and garlic in olive oil over medium-high heat.  Lower the heat to medium-low and stir in the mushroom soup and salad dressing.  Any sort of Italian-style salad dressing will do – this works with the sundried-tomato and the creamy Italian dressing as well. Add the pepper and thyme and vegetables, stirring between additions.  Frozen vegetables have enough moisture in them to create a nice creamy base, but if you are using fresh vegetables add 1/4 cup of milk, chicken stock or water to the mixture.  Add cranberries if you are using them. My kids don’t like it when I do this but I thought it was a superb addition.  Finally,  add in your turkey bits, lemon juice and hash browns and heat through.  The hash browns stretch this dish a little further; leave them out if you want a creamier turkey pot pie.

At this point you can freeze the turkey pot pie base mixture for later use – it freezes very well.  It can be frozen when it is completely put together, but I use the crescent rolls and I find that they don’t freeze well in their uncooked state.

Pour the mixture into a 9 x 13 glass lasagna dish OR a 2 1/2 quart casserole dish.  Sprinkle shredded cheese over the mixture, and then top with crescent rolls, stuffing, Bisquick or homemade pastry.  Sprinkle with dried parsley or brush with egg white if you would like a glistening top to your leftover turkey pot pie. Bake for about 25 minutes.

This recipe makes 4 to 6 good sized servings of leftover turkey pot pie.

Herbed Potato Salad

Sometimes we just don’t want a creamy potato salad.  Here is a recipe that uses a vinaigrette potato salad dressing instead of the traditional mayonnaise-based potato salad that we have all tasted. This potato salad uses fresh herbs and mustard to add flavor.  By cooking the potatoes with their skins precious nutrients are preserved, and the skins add color and texture to the salad as well. For variety, substitute fresh basil, cilantro, or parsley for the tarragon. This is a good take along recipe and is also a great choice for a summer buffet, since you don’t have to worry about dairy products or eggs spoiling in the hot summer sun. It can take several hours to prepare if you want to serve it as a chilled potato salad; I have served it warm without chilling it and it was still delicious.  If you have any bacon lovers in your family you can crumble three strips of freshly cooked bacon over the salad just before serving it.

Ingredients:

3 large potatoes

2 tbsp red wine vinegar

1 tbsp extra virgin olive oil

1 tsp crushed garlic in oil

2 tablespoon minced fresh tarragon or other herbs

1 tsp coarse grainy mustard

1/2 tsp horseradish

1/4 tsp salt

1/4 tsp freshly ground black pepper

1/2 cup sliced celery

1/4 cup sliced green onion or chives

1/4 cup chopped yellow bell pepper

1/2 cup thinly sliced radishes

Method:

Cook the potatoes, unpeeled, in boiling water until they are tender but still firm. Drain and cool for about half an hour.  Cut into cubes and place in a large serving bowl.  In a glass bowl, whisk together the vinegar, oil, garlic, herbs, and seasonings.  Pour the dressing over the cubed potatoes. Cover with plastic wrap and chill in the refrigerator for at least one hour.

Add chopped celery, onions or chives and bell pepper to the potato mixture and mix well. Recover and refrigerate for another hour.  Just prior to serving garnish with sliced radishes.

This recipe makes 6 servings with 107 calories each. There are 2 grams of fat, 20 grams of carbs, 2 grams of fiber, and  2 grams of protein per serving.

Strawberry Spinach Salad

This recipe for Strawberry Spinach Salad was developed over the years on Wednesdays, as I tried to clear out my vegetable and fruit crisper before garbage day on Thursday.The slightly bitter taste of the spinach is a perfect foil for the sweetness of the strawberries and other fruit, and the walnut pieces add crunch and protein.

Spinach is one of those foods that I buy because I get excited about the number of vitamins, nutrients, and the sheer goodness of the vegetable; unfortunately my enthusiasm isn’t matched by anyone else in the family, hence the leftover spinach leaves.  The popular website World’s Healthiest ranks spinach at the top of the list of healthy vegetables due to the sheer volume of nutrients it contains.  Vitamins K, A,C, E and all the B vitamins, manganese, folate, magnesium, iron, calcium, potassium, protein, and zinc are all well represented in one serving of spinach, and it can be eaten raw or cooked.  Spinach freezes well and can be added to soups, stews, and lasagnas.

Serve this spinach salad with crisp whole grain flatbread or toast  and soup for a light yet filling lunch. It makes 4 good sized servings.

8 cups of baby spinach leaves

1 small can of mandarin oranges, drained

12 large strawberries, sliced

1 cup fresh raspberries

1 cup fresh blueberries

1/2 cup walnut pieces

1 cup crumbled feta cheese

1 cup Raspberry Basil Vinaigrette

 

Wash and dry baby spinach leaves.  Place in a large serving bowl.  Add berries and mandarin oranges. Garnish with walnuts and Feta cheese.  Serve with Raspberry Basil Dressing.

Steak and Mushroom Salad

Sometimes a salad is not just a salad…it is an entire meal.  Cilantro and lime add delicious flavor to the light marinade, and strips of beef and mushrooms add protein and substance to the salad.  Add some crusty whole grain rolls and a frozen yogurt dessert and you have a well balanced and healthy meal.  Try to use fresh snow peas if you can; if not, frozen will do.  When choosing your leafy greens, remember that the darker leafed lettuces are healthier for you than the lighter leafed lettuce. Try introducing the darker lettuces to your family by mixing them in with iceberg lettuce. This salad recipe is a good one to try mixing iceberg, Bibb, and red leaf lettuce with Belgian endive and radicchio.

Ingredients:

12 ounces beef round steak

1 tbsp extra virgin olive oil

2 cups fresh snow peas

8 cups mixed salad greens (see note above)

1 cup sliced white mushrooms

1/2 cup sodium reduced chicken broth

1/3 cup sodium reduced soy sauce

1/4 cup chopped fresh cilantro

1/4 cup freshly squeezed lime juice

1/4 cup sliced green onion or chives

1/4 cup crumbled feta cheese (optional)

Green onion or chives to garnish

Method:

Trim the beef and slice it into 1/4 inch thick strips.  Wash and trim the snow peas.  Set aside.  Use a shallow glass dish (I use my 13 x 9 inch pyrex lasagna pan) to prepare the marinade.  Combine chicken broth, soy sauce, cilantro, lime juice, and green onion or chives.  Mix it well, and set aside 1/2 cup of the prepared marinade.  Add the beef strips to the remaining marinade, and turn each piece over so that they are all well coated.  Cover the dish tightly with plastic wrap and chill in the refrigerator for 30 minutes.

Remove the beef and discard the marinade from the glass dish.  Use a large nonsticket skillet, wok,  or frying pan, cook the beef in 1 tbsp extra virgin olive oil over medium high heat, stirring constantly, until it is browned.  This should take about 3-4 minutes.  Add the snow peas and cook for about 1 minutes, stirring constantly, until the snow peas are tender yet crisp.  At the same time, use a small saucepan to warm the reserved marinade over low heat for about 2 minutes.  Place a handful of mixed salad greens on each of four dinner plates, then divide the beef mixture equally between the plates.  Garnish with sliced mushrooms, feta cheese, cilantro leaves and green onions or chives, and drizzle the warmed marinade or dressing over each plate.

This recipe makes four servings.  Each serving has 218 calories, 13 grams of carbs, 30 grams of protein, 940 mgs of sodium, 5 grams of fat and 66 mgs of cholesterol.

Variation: This recipe is also delicious served over brown rice instead of mixed greens.

 

Tomato Salad

Some of the most refreshing and quickest summer salad recipes to make are Tomato Salads. Here are three salad recipes to try; the first two require the tomatoes marinate in a herb infused dressing, while the third doesn’t get any dressing until you are ready to serve.  Tomatoes are full of Vitamin C and lycopene, which is believed to help reduce the risk of certain types of cancer.  Easy to grow indoors and out, tomatoes are a great first time project for aspiring home gardeners.  Whether you buy your tomatoes or grow them yourself, give one of these salads a try.

Marinated Tomato Salad

3 large tomatoes

1 Spanish onion

1/4 lb Feta cheese

chives or green onions

salt

freshly ground pepper

Ingredients for Dressing:

1/2 cup oil

2 tbsp freshly squeezed lemon juice

1/2 tsp salt

1/2 tsp freshly ground pepper

1 tsp Dijon mustard

1 clove garlic, minced

Method:

Wash and slice the tomatoes.  Slice the Spanish onion into rings.  Use a large dish to layer tomatoes then onions.  Crumble feta cheese over both layers.  Sprinkle with copped chives, salt and pepper.  Use a glass jar with a tight fitting lid to combine all ingredients for the dressing.  Cover and shake well.  Sprinkle over salad. Repeat layers, sprinkling each with dressing until all the ingredients are used.  Garnish with chives, cover and refrigerate for at least 3 hours prior to serving. This recipe makes 8 servings.

Basil Marinated Tomato Salad

4 medium tomatoes

1/4 cup chopped fresh parsley

1 cup sliced fresh Roquefort or Gorgonzola Cheese (optional)

3 tbsp olive oil

1 tbsp each white and red wine vinegar

1 tbsp chopped fresh basil

3/4 tsp granulated sugar

1/4 tsp salt

1/4 tsp freshly ground black pepper

Wash and slice tomatoes.  Arrange on a serving platter.  Sprinkle with parsley. Use a small glass jar to mix the remaining ingredients.  Pour over the tomatoes.  Cover and chill in the refrigerator for at least 1 hour prior to serving.  Add cheese if you are using it. This recipe makes 8 servings.

 

Tomato Mozzarella Salad

3 large beefsteak tomatoes

16 Romaine or Boston lettuce leaves

1/2 cup cubed low fat mozzarella cheese

6 green onions or 12 chives, chopped

1/4 cup extra virgin olive oil

2 tbsp vinegar

1 tbsp chopped fresh parsley

2 tsp Dijon mustard

1 tsp granulated sugar

2 cloves garlic, minced

1/2 ts dried or 1 tbsp fresh basil

1/2 tsp freshly ground black pepper

1/4 tsp salt

2 tbsp water

Wash tomatoes and cut them in half, then cut each half into slices.  Arrange 2 lettuce leaves each on each of 8 dinner plates, alternatively, use one large platter with 16 lettuce leaves.  Arrange tomato slices on lettuce and sprinkle with cheese and chives or green onions.  To make the vinaigrette, use a jar with a tight-fitting lid to mix oil, vinegar, parsley, mustard, sugar, garlic, basil, pepper, salt and water.  Chill in the refrigerator for at least two hours.  Drizzle over salad just prior to serving, and make sure you give the jar a good shake prior to pouring it.  This recipe makes 8 servings.

 

Crab Salad Recipe

Here is a recipe that uses imitation crab meat to provide a low fat and high protein salad. The hearts of palm and fresh green beans add texture, crunch, and lots of vitamins, and fresh herbs and olives flavor the salad without adding sugar or fat. Use a non fat organic mayonnaise, or better yet, make your own. Parsley is a herb that is easy to grow in a kitchen garden, or even in a clay pot on your kitchen window. You can find hearts of palm in the canned goods or ethnic food aisle in your supermarket; as with all canned vegetables and beans be sure to rinse and drain them well to wash off the salt and get rid of any excess sodium.

Ingredients:

6 red potatoes, not peeled

1/2 pound green beans

1 cup imitation shredded crab meat

1 cup nonfat mayonnaise

1/4 cup chopped fresh parsley

1 tbsp grated lemon peel

1 tbsp freshly squeezed lemon juice

3 cups mixed greens in bite-sized pieces

1/2 cup sliced canned hearts of palm

10 grape tomatoes, sliced

2 hard-boiled eggs, sliced

12 black olives, sliced

Method:

Use a medium sized saucepan to boil the potatoes until tender but firm – this should take between 8 – 10 minutes.  Drain and rinse with cold water.  Cool the potatoes completely, then cut into thin slices.  Meanwhile, place your beans in a microwave-safe bowl with 1 tbsp of water.  Cover and cook for about 3 minutes.  Check them as microwave temperatures vary, and then pop them in for another couple of minutes if they aren’t ready.  You want them to be crisp yet tender. Drain the water, cool for about 10 minutes on the counter,  and then chill the green beans in the fridge.

Use a small bowl to mix the crab meat, mayonnaise, parsley, lemon peel and lemon juice. Place the lettuce leaves on six large plates, and spoon crab meat mixture over each plate.  Add potato slices, chilled green beans, hearts of palms, sliced grape tomatoes, sliced eggs and olives on top.  Serve immediately. Enjoy!

 

Chicken Caesar Salad

Caesar salad is one of the first green salads I was able to get my kids to eat.  As toddlers, pre-schoolers and elementary-school children they would have nothing to do with anything leafy and green. I would place a couple of spoons of salad on their plates from time to time to see if they were interested – they weren’t.   Around the time that each of them turned twelve, I noticed that they would eat the Caesar Salad I served with spaghetti.  Lo and behold, a new family recipe was in the making!  Caesar salad dressing recipes can be high in fat, so I began experimenting with non-fat yogurt until I found the right proportions. This dressing keeps well in the fridge for about 3 to 4 days; store it in a glass container as a plastic one will take on the garlic and anchovy scent.  As I mentioned in my post on Chicken and Pasta, our family eats chicken every week so we usually buy and cook it in bulk, resulting in cooked chicken for recipes later in the week.  Adding the shredded chicken makes this a hearty salad, suitable for a lunch or light summer dinner.  I have included anchovies in the ingredient list; omit them if you must, but they do add great flavor to the dressing.  Add a whole grain roll and serve fruit and yogurt for dessert for a well rounded and delicious meal.

Ingredients:

1 large head of romaine lettuce

1 3/4 cups cooked or grilled chicken breast

Yogurt Caesar Salad Dressing Ingredients:

*1/2 cup milk less 2 tbsp

1/2 cup non fat plain yogurt

1/3 cup low fat Parmesan cheese

1/4 plus 2 tbsp freshly squeezed lemon juice

3 tsps garlic in oil or garlic cloves, chopped

3 anchovy fillets, minced finely (optional)

1 tsp Dijon mustard

1 tsp Worcestershire sauce

1 pinch chili powder

croutons

Method:

Wash and dry romaine lettuce thoroughly.   Tear into bite sized pieces and place in a large bowl.  Combine milk, yogurt, Parmesan cheese, lemon juice, garlic, anchovies, mustard, Worcestershire sauce and chili powder.  Blend or process until the dressing is smooth.  Once the romaine lettuce is completely dry, add 1 cup of the dressing to the lettuce and toss.  Use a separate medium sized bowl and combine chicken with the remaining dressing.  Mix well.  Divide lettuce among 6 dinner sized plates and spoon chicken Caesar mixture onto the lettuce leaves.  Garnish with croutons and serve immediately.

Chicken Caesar Pasta Salad: Omit croutons.  Add 2 cups cooked and cooled short pasta such as penne or rotini to chicken and mix well. Serve on lettuce.

This recipe serves 6 with 107 calories per serving.  There are 6 carbs, 14 grams of protein, 187 mgs of sodium, 3 grams of fat and 30 mgs of cholesterol in each serving.

 

 

Chicken with Pasta Recipe

Our family eats a lot of chicken.  We grill it, bake it, broil it, pan fry it, stir fry it, poach it, and we often have one or two chicken breasts leftover when we are finished.  I am always on the lookout for recipes that can use my leftover chicken in creative ways to feed our family. This recipe uses many of the basic items that I keep stocked in our pantry, and provides protein and fiber from the chicken and whole grain pasta, vitamin C and anti-oxidants from the tomatoes, and of course lots of flavor from the fresh herbs and garlic.  Add toasted garlic bread with shredded low-fat cheese and a light Caesar Salad and you have turned your leftover chicken into a hearty meal for a family of four to six. (The recipe makes 6 servings, but if you have teenage boys in the house it will only feed 4 of them).  It also stores well, and is a good dish to freeze in individual portions  as a healthy alternative to tv dinners on a busy weeknight, before or after a football practice, or when mum or dad are away and teenagers need to feed themselves.

Ingredients:

450 grams of a short whole grain pasta such as penne or rotini

1 tbsp extra virgin olive oil

pinch of salt

2 tbsp chopped garlic in oil

2 tbsp extra virgin olive oil

1/2 chopped yellow onion

6 – 8 cherry tomatoes, washed and halved

1 28 ounce can diced tomatoes 1/4 cup red wine

2 tbsp prepared green pesto

1/4 tsp chili powder

1 tsp dried oregano or 2 tsp fresh oregano

1  tbsp dried basil or 2 tbsp fresh basil

1 bay leaf

1 tbsp brown sugar

2 tbsp grated parmesan cheese

2 grilled or cooked chicken breasts, diced into bite sized pieces

fresh basil for garnish, or shredded mozzarella

Optional:

1/4 green pepper, chopped

1/4 red pepper, chopped

1/2 cup sliced fresh mushrooms

1/2 medium zucchini, chopped

Method:

Use a large saucepan to bring water to a boil.  Add olive oil and a pinch of salt, and cook pasta until firm but tender – about 8 – 10 minutes.  Meanwhile, use a large skillet to brown the chopped onions, garlic and chopped cherry tomatoes in the olive oil.  When onions are soft and clear, add all remaining ingredients except the chicken breasts and fresh basil.  Cook for about 10 minutes or until the mixture begins to thicken.  Add diced chicken and cook for another 5 minutes or until chicken is warmed.  Discard bay leaf.  Serve over pasta, and garnish with fresh basil leaves or low fat shredded mozzarella cheese.

Chinese Chicken Salad

Here is another great recipe for a salad that makes a meal.  Adding chicken or salmon to a crunch salad gives you protein and enough substance to make a new meal out of leftover cooked meat.  Add a whole grain roll and a glass of milk and your main food groups are all represented.  This recipe uses bottled Oriental or Asian black bean sauce for convenience.  You can easily substitute peanut sauce if you prefer, and if you are really ambitious you can make your own black bean sauce.  This allows you to monitor the sodium, which can be high in prepared sauces.  Be mindful of the red chili peppers – start with just using one and see how your family fares – you can always add the second if they are ready to try a spicier version. This is a super low-fat alternative to the fast food oriental salads offered at Wendy’s, McDonald’s and Burger King.

Ingredients:

2 boneless skinless chicken breasts

1/4 cup Oriental-style black bean sauce

1 cucumber, thinly sliced

2/3 cup chopped green onions

2 dried red chili peppers, chopped

1/2 cup unsalted dry roasted peanuts

Romaine lettuce leaves

orange bell pepper, sliced thinly

dried egg noodles for garnish

2 tbsp sesame seeds

1 can mandarin orange segments

Method:

Slice the chicken breasts into thin slices.  Use a shallow glass dish (I use my pyrex lasagna dish) to combine chicken and black bean sauce.  Make sure the chicken is well-coated with marinade.  Cover the dish with plastic wrap and place in the fridge for about half an hour.  Spray a wok or large non-stick skillet with vegetable cooking spray.  Add the chicken and saute over medium heat for about 3 to 4 minutes or until it is no longer pink inside.  Stir in cucumber, green onions, bell pepper, chili peppers and peanuts.  Saute for another minute then remove the wok from the heat.  Arrange romaine lettuce leaves on four large dinner plates or salad bowls.  Spoon the chicken mixture over the lettuce leaves. Garnish with the egg noodles, sesame seeds and mandarin orange segments.  Serve immediately.

This recipe makes four servings of 187 calories each.  There are 9 carbs per serving, 28 grams of protein, 573 grams of sodium, 4 grams of fat and 66 mgs of cholesterol.

 

Cucumber Salad

Cucumber is a refreshing, light vegetable that is enjoyed all over the world.  In England crustless cucumber sandwiches are a staple of afternoon tea, while Indian cuisine often uses cucumber and yogurt to make a light salad.  In Greece cucumber is also grated into tsatsiki sauce and served with grilled chicken or pork.  Here is a refreshing cucumber salad where cucumber is the star instead of merely a supporting actor.  I use red wine vinegar, honey and dill for the dressing as a nice change of pace from the yogurt or cream-based cucumber salad dressings.  When you are making a dressing or marinade that contains vinegar, be sure to use a glass or ceramic bowl as they are acid resistant. Serve this as a side salad with barbecue pork or chicken, or as a starter to a light summer lunch.

Ingredients:

1 cup of water

1/4 cup red-wine vinegar

2 tsp honey

1/4 tsp salt

2 large unpeeled cucumbers

1 small red onion, thinly sliced

1 tbsp chopped fresh dill or 1 tsp dried dill

Fresh dill sprigs to garnish

Method:

Use a large glass bowl to mix water, vinegar, honey and salt.  Slice the cucumbers as thinly as possible – use a mandolin if you have one.  Add the cucumbers, red onion and chopped dill to the vinegar and honey marinade.  Toss gently so that the cucumber and onions are well coated.  Cover your bowl with plastic wrap and let it sit for the flavors to mix and mellow. If you are keeping the bowl out at room temperature let it stand for an hour, or refrigerate for up to four hours.  The longer it sits the more the cucumber will become infused with the flavors of the herbs, onions and marinade.  Just prior to serving, toss again, and serve with a slotted spoon.  This recipe can be prepared ahead of time up by slicing the cucumbers and onions and storing them together in the fridge.  Combine the ingredients for the dressing and chill in a glass jar in the fridge.  Remove everything and mix it together an hour before you are going to serve (let it sit out while you prepare the rest of your meal).

Variations:

For a Thai Cucumber Salad replace dill with fresh cilantro. Optional garnishes include finely chopped chives, capers, or mint.

This recipe makes 6 servings with just 26 calories each.  There are 6 carbs, 1 gram of protein, 143 grams of sodium, 1 gram of fat and no cholesterol per serving.

Tuna Pasta Salad

One of the easiest and most economical pasta salads to make is a tuna pasta salad.  Not only is tuna America’s favorite fish, it is high in Omega 3 vitamins, can be bought canned in bulk, and can easily be incorporated into many recipes for lunches, salads, or dinners.  Canned tuna comes either flaked or solid, and in oil or water.  Choose the water packed tuna to keep the fat content down.  By choosing a multi grain or whole grain pasta you will add fiber and flavor to this tuna pasta salad recipe (or choose tri-color pasta for more eye appeal), and the green beans add colour and a great crunchy texture.  If you have a favorite homemade Italian salad dressing recipe, by all means use it; otherwise choose an organic low-fat Italian dressing. The fresh herbs really make this an outstanding light summer salad, but you can substitute in dried herbs in  a pinch.  This is a great make ahead pasta salad as the pasta noodles and vegetables can be prepared the night before and the dressing can be added just prior to serving.

Ingredients:

8 ounces of pasta

8 ounces of green beans cut into 2 inch pieces

1 medium red onion thinly sliced

2/3 cup organic low-fat Italian salad dressing

1/4 cup chopped fresh parsley

1/4 cup chopped fresh basil

1 cup halved cherry tomatoes

1 6 1/2 ounce can of tuna packed in water, drained and flaked

1/4 cup sliced black olives

1/4 cup fresh basil leaves, chopped

Method:

Cook pasta without salt.  About 5 minutes prior to removing pasta from the pot, add your green beans.  Drain the pasta and beans in a colander and rinse immediately under cold water.  In a large serving bowl mix Italian dressing, parsley, and chopped basil. Mix well.  Add drained pasta and beans to dressing mixture.  Add cherr tomatoes, tuna, and olives.  Toss to coat well and garnish with basil if desired.  Serve immediately.

This recipe makes  6 servings with 144 calories per serving.  There are 18 grams of carbs, 11 grams of protein, 326 grams of sodium, 14 mgs of cholesterol and 4 grams of fat in each serving.

Waldorf Chicken Salad

Famously created by a chef at the Waldorf Astoria hotel in New York City, a Waldorf Chicken Salad recipe is a great way to use up leftover grilled or cooked chicken.  Two boneless skinless chicken breasts should be enough to make your two cups.  The original Waldorf salad consisted of apples, grapes and walnuts in a creamy dressing on a bed of lettuce.  This recipe is for a low-fat Waldorf salad that can serve as a lunch entree or light supper.  A non-fat yogurt and mayonnaise dressing is lower in fat but just as rich and flavorful as the traditional creamy salad dressing. Keeping the skin on the apple makes this a colorful and even healthier salad.  The addition of celery and walnuts add fiber and protein plus extra texture. Vary the lettuce that you use; leafy green or red lettuce, mustard greens or Boston lettuce are all good choices.

Ingredients:

2 cups of cooked shredded chicken

1 cup chopped celery

1 medium Red Delicious apple, NOT peeled

1/2 cup toasted walnut pieces

1/2 cup chopped green onions

iceberg and romaine lettuce

Ingredients for the Waldorf Salad Dressing:

1 cup non-fat mayonnaise

1/2 cup non-fat yogurt

2 tbsp apple juice

1 pinch of nutmeg

 

To make the salad dressing, use a small bowl to mix the mayonnaise, yogurt, apple juice and nutmeg.  Slice the apple and chop it into small pieces, remembering to keep the skin on.  Mix well with a fork or wooden spoon.  In a large bowl, mix shredded chicken, chopped celery, apple pieces, walnuts and green onion.  Spoon the dressing over the chicken mixture, and toss well to coat everything.  Arrange your lettuce pieces on four individual dinner plates or large salad bowls.  Spoon chicken mixture over the lettuce leaves.  Add sliced green grapes as a garnish if you wish, and serve immediately.

This recipe makes 4 servings of 163 calories each.  Each serving includes 20 grams of carbs, 10 grams of protein, 730 grams of sodium, 5 grams of fat and 36 mgs of cholesterol.

Chickpea Salad

Chickpeas are a great way to add protein to a salad and turn it into a meal.  Whether you are a vegetarian or just looking for a great Meatless Monday dish, try using chickpeas in your recipes.  There is lots of room to mix and match fresh vegetables in this chickpea salad recipe; use whatever is available in your grocery store or in season in your area.  Don’t be intimidated by the long list of ingredients; this is a no-bake and no-cook kind of meal, so all your time is spend simply washing, chopping, mixing, and a little measuring will be needed to make the dressing.  For the leafy greens, use romaine lettuce, baby spinach leaves, arugula, mustard greens, radicchio, or pre-packaged Spring Mix or Field Greens which are combinations of all of them. Remember, the darker leafed vegetables contain the most nutrients. Be sure to rinse your chickpeas thoroughly; there can be a lot of salt in the liquid and you want to remove as much of it as possible prior to making the salad.  This chickpea salad dish serves 8, so plan a dinner party around it or take it along to a buffet dinner or a work picnic.  It is low in fat and high in protein.

Ingredients:

12 cups of torn mixed leafy greens

2 cups of grape or cherry tomatoes

1 19 ounce can of chick-peas, rinsed and drained

1 cup fresh sliced mixed mushrooms

1 large cucumber, thinly sliced

1/2 cup thinly sliced red onion

1/2 cup sliced radishes

1/2 cup croutons or 1 cup corn kernels

Ingredients for Dressing:

3 green onions chopped

1 clove of garlic, minced

2 tsp Dijon mustard

3 tbsp low-sodium chicken broth

2 tbsp red-wine vinegar

1 tbsp freshly squeezed lemon juice

2 tbsp extra virgin olive oil

Method:

First you will make the dressing.  Use a small bowl to combine green onions, garlic, and Dijon mustard.  Mix well, then add in chicken broth, vinegar, extra virgin olive oil and lemon juice until everything is well mixed.  Set aside.

Wash and dry leafy greens thoroughly (invest in a salad spinner if you don’t already have one – useful and cheap kitchen item.) Put the torn leaves in a large salad bowl then add tomatoes, chickpeas, mushrooms, red onion and radishes.  Pour the dressing over the salad and toss gently to coat the lettuce and vegetables.  Sprinkle croutons over the top of the salad.  Serve immediately.  Optional garnishes include fresh basil, fresh parsley, almonds, shredded carrots or crumbled feta cheese.

This recipe makes 8 servings. Each serving contains 181 calories, 26 grams of carbs, 8 grams of protein, 6 grams of fat, 62 mgs of sodium and 0 mgs of cholesterol.

 

German Potato Salad

German potato salad is a family favorite.  This potato salad is made with red potatoes, and can be served warm or chilled so it can be served year round. Traditional German-style potato salad recipes can be high in fat if they use a mayonnaise-based or sour cream dressing recipe.  This recipe is a healthier version that uses low-sodium chicken broth for flavor. It is cholesterol free and a perfect make-ahead dish if you are going to a barbecue, company picnic, or reunion. If you are making it ahead, refrigerate the cooked potatoes in dressing for up to 24 hours prior to serving, and add the onions and celery just prior to serving.  Keeping the skin on retains valuable vitamin C and fiber as well as adding color to what can look like a bland dish. This version of the recipe makes 6 servings, but can easily be doubled or tripled for larger gatherings.  German-style potato salad sometimes has bacon bits added, but it does increase the sodium and fat content.

Ingredients:

2 pounds small red skinned potatoes

1/2 cup chopped green onion or chives

1/2 cup chopped celery

1 cup low-sodium chicken broth

3/4 cup cider vinegar

2 tbsp all-purpose flour

1 tbsp extra virgin olive oil

1 tbsp granulated sugar

1/2 tsp salt

1/4 tsp freshly ground black pepper

Method:

Scrub the potatoes, leaving the skin on, and cut into small chunks.  Use a large saucepan over high heat to boil potatoes in water.  Once the boiling point is reached, reduce the heat to medium and cook for about 12 minutes or until the potatoes are cooked but still firm.  DO NOT OVERCOOK!  Meanwhile, use a medium saucepan over medium heat to make the dressing.  Combine chicken broth, vinegar, flour, oil, sugar, salt and pepper and whisk until blended.  Bring this mixture to a boil, and continue whisking the whole time to ensure there are no lumps.  Reduce heat to low and simmer for about 10 minutes.  You should see the dressing begin to thicken.

While the dressing is simmering on low, drain the potatoes into a colander and rinse with cold water, gently. Use a large bowl to combine the potatoes, green onion and celery. Once the dressing has cooled a little, pour it over the potato, onion and celery mixture and toss gently to coat the potatoes.  Serve it immediately if you prefer a warm potato salad, or chill it in the refrigerator for a cold salad.

This recipe makes 6 servings with 143 calories each.  Each serving contains 28 grams of carbs, 3 grams of protein, 600 grams of sodium, 3 grams of fat, and no cholesterol.

Papaya Chicken Salad Recipe

Have you ever been to the Caribbean?  Not only is the weather wonderful and beaches beautiful, the cuisine is absolutely scrumptious.  Tropical climates are conducive to delicious and low-fat meals that make use of the local produce and ingredients.  Fruits and vegetables are often combined with smaller amounts of meat and lightly flavored sauces to make main dishes.  The hot weather means that the recipes are usually quick to prepare, or at least don’t require hours spent in a hot stuffy kitchen.

Papaya is becoming increasingly popular in North America and is found in smoothies, juices, and increasingly in the fruit section of the produce aisle at the supermarket.  This light orange colored soft fruit is high in vitamins A and C, and is soft enough that it can blend easily for desserts, sauces, and even baby food.   The papaya, coupled with high-protein, low-fat chicken breasts  on a bed of romaine lettuce and a light curry-flavored yogurt sauce makes this dish a tropical delight.  Serve with a multi-grain bun for a meal that covers all the major food groups. Chutney can be found in Asian supermarkets or in the foreign food aisle of major supermarkets. Serve with a white wine spritzer, and a light lemon dessert to finish things off.

Ingredients:

4 boneless skinless chicken breasts, cubed

1 can unsweetened pineapple rings, drained (keep the juice)

1 tbsp freshly squeezed lime juice

2 tsp freshly ground black pepper

2 tsp dried thyme

1 large papaya, peeled and sliced

1 small head of romain lettuce, washed and torn into bite sized pieces

Curry Yogurt Dressing Ingredients:

1/2 cup finely chopped yellow onion

2 tsp curry powder

1/4 cup non-fat plain yogurt

2 tbsp non-fat mayonnaise

2 tsp Major Grey’s Mango Chutney

Method:

Use a large saucepan to combine pineapple juice, lime juice, pepper and thyme with chicken pieces over medium heat.  Bring to a boil, stirring occasionally.  Reduce the heat to low and simmer for about 15 minutes, or until chicken is no longer pink inside.  Remove from heat and let the chicken cool in the liquid for about half an hour.

To make the dressing, use a small non-stick skillet or frying pan and saute the onion in extra-virgin olive oil until it is soft and translucent.  Add curry powder and continue cooking, stirring gently.  Cool for about 10 minutes.  Use a small bowl to combine the yogurt, mayonnaise, onion mixture and chutney.  Mix well.  Use four plates, and arrange a handful of lettuce on each plate. Spoon chicken cubes onto each lettuce bed, and top with pineapple and papaya slices.  Spoon dressing onto side or serve in a small dish.

This recipe makes four servings, with 3 grams of fat per serving, 36 grams of carbs, 28 grams of protein, 307 grams of sodium,and 66 mgs of cholesterol. There are 278 calories per serving.

 

 

Pepper Steak Salad with Caper Salad Dressing

This recipe for steak salad makes good use of beef and rice cooked earlier in the week.  Mung bean sprouts and capers add flavor and texture without extra fat.  Mung beans sprouts are commonly used in Asian cooking, and have a crisp, clean taste as well as being high in Vitamins A, B, C, and E, and a good source of iron, calcium, magnesium, and potassium. Capers are the pickled bud of the caper bush, and are most often used in Italian (particularly Sicilian) recipes for a flavor burst and as a garnish.  These tiny buds are about the size of a green pea, and after being pickled in vinegar and/or oil for a few months they begin to exude a sharp mustard-like taste, an excellent option for beef.  This recipe makes four servings.  Add frozen yogurt and fresh berries for a well-rounded family meal that includes all the food groups.

 

Salad Ingredients:

1 cup cooked brown rice

2 cups cooked lean beef

3 cups torn mixed salad greens

3 medium tomatoes cut into wedges

1 green pepper, cut into strips

1/2 cup mung bean sprouts

1 15 ounce can of pineapple chunks

For Caper Dressing:

1/3 cup extra virgin olive oil

1/4 cup capers, drained

1/4 cup tarragon vinegar

1 tbsp dry white wine

1 tsp sugar

1/2 tsp salt

1/2 tsp dry mustard

freshly ground black pepper

Method:

Use a glass jar with an airtight lid to combine all the ingredients for the Caper Dressing.  Place the lid on tightly, shake for thirty seconds.   Slice the cooked beef as thinly as possible and place it in a large glass bowl.  Pour the caper dressing over the beef, cover and chill in the fridge for at least three hours.  Place cooked brown rice in a small mixing bowl and set aside.  Just prior to serving, place the mixed salad greens in a large salad bowl.  drain the marinade from the beef into the small bowl containing the rice.  Mix the rice and marinade together well. Spoon the rice onto the centre of the salad greens.  Top with the beef strips, drained pineapple chunks, tomato wedges, green pepper strips and bean sprouts.

One Dish Roast Pork Loin with Potato and Pepper Medley

Pork loin is a great low-fat alternative to pork chops and a perfect choice for a family dinner.  This recipe uses marmalade and Dijon mustard to add flavor without fat, and the potatoes, sweet potatoes and peppers provide a healthy portion of your daily vegetable intake.  Prepare the dish ahead of time when you have a busy day ahead of you – it is also a good choice to take along to a potluck luncheon.  This pork dish is very easy to double or triple for larger crowds, and if you happen to have leftovers the roast pork loin is delicious sliced thin on a baguette or over a mixed green salad.  Serve this recipe with whole grain bread and a crisp green bean salad, and be sure to have a dish of applesauce on the side.

 

Ingredients:

1 2 pound pork loin

1/4 cup marmalade

1/4 cup Dijon mustard

2 tbsp  and 1 tsp extra virgin olive oil

dried rosemary

6 large white or yellow potatoes

3 large sweet potatoes

Red, green or yellow peppers

freshly squeezed lemon juice

 

In a small mixing bowl, combine marmalade, Dijon mustard, and  1 tsp olive oil. Place pork loin in a greased 9 x 13 oven-safe dish (I use my pyrex lasagna pan).  Rub the marmalade-mustard mix over the pork loin; spoon any extra over the top.  Peel and cube potatoes and sweet potatoes into bite sized cubes, and put into a large mixing bowl.  Wash and cut your peppers into large pieces to roughly match the size of the potato cubes.  Toss the vegetables together with 2 tbsp extra virgin olive oil.  Use a large spoon to arrange the vegetables in the glass dish around the pork loin.  Sprinkle the potato pepper mix with lemon juice – this gives it a light flavor and helps stop the potatoes from turning black prior to cooking.  Shake dried rosemary over the whole dish, including the meat and vegetables.  At this point the dish can be covered and refrigerated for several hours prior to cooking if needed.  Bake pork tenderloin in the oven uncovered, at 375 degrees Fahrenheit for about an hour. As the meat cooks, the excess marmalade-mustard mixture infuses the potatoes and sweet potatoes with a delicious flavor. This recipe serves a family of four, and can easily be doubled or tripled as necessary. Be sure to use boneless pork tenderloin.

Strawberry and Yogurt Filled Pastry Desserts

Summertime is the perfect season to enjoy fresh fruit as part of a healthy dessert.  If you are entertaining or having a special dinner, try this easy and elegant dessert that uses sliced strawberries and creamy yogurt and pudding to lighten up the end of a hearty meal.  Strawberries are naturally sweet and an excellent source of vitamin C.  By using vanilla no-fat or low-fat yogurt to replace part of the whipping cream traditionally used in such recipes you can cut the fat content without sacrificing creaminess.

Ingredients:

1 sheet of frozen phyllo or puff pastry

1 package low-fat instant vanilla pudding

1 cup 1% milk

1 cup vanilla yogurt

2 pints fresh strawberries

3 tablespoons icing sugar

Method:

Take one sheet of frozen puff pastry from the package and thaw it on a plate. This takes about half an hour.  Do not unfold it.

Preheat oven to 400 degrees Fahrenheit.  On a wooden or glass (sterilize it first) cutting board or block, unfold the pastry carefully. Cut it into four strips of equal width of about 2 and 1/4 inches wide.  Use a pizza cutter sprayed with cooking spray for a sharp cut.  Cut each strip crosswise into 3 pieces.  Bake on an ungreased baking sheet for about 12 to 15 minutes, or until the pastry is puffed up and golden in color.  Remove the baking sheet from the oven, and place the sheet on a wire rack to cool.

While your pastry is cooling, use a medium mixing bowl to prepare your vanilla pudding according to the directions on the package.  ***Use one cup of 1 percent milk and 1 cup of vanilla yogurt in place of whatever liquid is called for.

Use a sharp serrated knife and halve the pastries horizontally as you would cut a hamburger bun or a dinner roll.  Wash and slice the strawberries. On 12 plates, place the bottom halves of the pastries.  Spoon 3 tablespoons of pudding onto the bottom halves, and then spoon the sliced strawberries over the pudding yogurt mixture.  Cover with the pastry tops and sift icing sugar over the whole dessert.  Garnish with a sprig of mint and serve immediately.  This recipe makes 12 servings, but you can refrigerate the puff pastry once it has been baked for about three days in an airtight container.

Green Bean Salad

Green beans get a bad rap.  Overcooked, soggy and grey, children everywhere frown at their plates when green beans are on the menu.  Green beans are easy to grow in home vegetable gardens, very economical if you are purchasing them from a grocery store, and they freeze well too.  Instead of cooking the beans, try steaming them instead and serving them in a salad.  Steaming vegetables help them retain most of their vitamins  and allows them to be used in cold dishes once they have cooled. This is a great side dish to barbecued ribs, grilled chicken, or even veggie burgers or hamburgers.  Kids love the crunchy texture and the variety of vegetables are high in vitamin A and C as well as making a pretty dish with the dark and bright colors.

Ingredients:

3 cups green beans, washed and trimmed

1 cup of matchstick cut carrots

1 medium red, green, or orange pepper, finely sliced

1/2 cup of thinly sliced red onion

1/4 cup low-fat Italian salad dressing

1/2 teaspoon of freshly ground black pepper

 

Fill a medium sized pot with water and bring it to a boil.  Add the green beans to the pot and cook for about 4 minutes.  Add carrots and cook for an additional 1 minute.  Remove from heat and drain the vegetables into a colander or strainer.  Rinse under cold water until the beans and carrots are cool to the touch, and dry with a clean dishcloth or paper towels.  In your serving bowl, mix the red or green pepper, onion, salad dressing and black pepper.  Combine well.  Add the steamed green beans and carrots, toss gently to combine the vegetables with the dressing. This recipe serves four.  Each recipe contains 63 calories, 15 grams of carbs, 3 grams of protein, 130 grams of sodium, and 0 grams of fat and cholesterol.  You can substitute yellow string beans for green beans if you prefer

Pasta Salad Recipe with Yogurt Dressing

Pasta salads are excellent take-along dishes that can be prepared ahead of time.  Popular in all seasons, pasta salads are a healthy, filling, and delicious addition to a potluck or buffet-style meal.  By choosing whole grain pasta, and adding lots of crisp vegetables you can add fiber and vitamins A, B, and C.  Mayonnaise has traditionally been used as a creamy dressing for pasta salad recipes, but it can be high in fat and cholesterol.  By using a low-fat homemade yogurt for most of the mayonnaise you can cut your fat content in half. Yogurt dressings are also a much better source of calcium than mayonnaise.  Pasta salads are quick to prepare – plan on spending about half an hour to prepare this creamy Pasta Salad with Yogurt Dressing.

Ingredients:

1 pound of whole wheat rotini (corkscrew) pasta

2 1/4 cups thinly sliced carrots

2 cups small broccoli florets

2 cups red, yellow, orange, or green bell peppers, thinly sliced

1 1/2 cups thinly sliced celery

1 cup finely chopped red onion

Ingredients for Yogurt Dressing:

1 cup plain yogurt

1/2 cup low-fat mayonnaise

1/4 cup chopped fresh parsley OR basil

2 tbsp freshly squeezed lemon juice

2 tsp dried dill

1/4 tsp curry powder (optional)

 

Cook pasta in a large pot of boiling water but DO NOT use salt.  After about 7 minutes, when the pasta is still firm, add carrots and broccoli to the pasta pot.  Let it cook for another 3 minutes, then drain the pot.  Rinse under cold water to stop the cooking immediately, and drain all the water out again.

In a large mixing bowl, measure in the peppers, sliced celery and onion.  Add the pasta mixture and toss gently.

In a separate medium bowl, whisk together the yogurt, mayonnaise, parsley, lemon juice and dill.  Pour half of the dressing over the pasta mixture and toss well.  Cover the salad and chill in the refrigerator for at least 1 hour.  Pour the remaining salad dressing into a glass container and store it separately in the fridge.  Serve the salad with the dressing on the side.  Garnish with freshly ground pepper and freshly grated parmesan or assagio cheese if desired.

To make this a hearty pasta salad recipe, add thinly sliced grilled or cooked chicken.  Serve with whole grain bread and serve fresh fruit and frozen yogurt for dessert.

This recipe makes 6 servings.  There are 415 calories per serving, with 73 grams of carbs, 15 grams of protein 188 mgs of sodium, and 8 grams of fat.

Yogurt Vegetable Dip

Here are three easy and low-fat vegetable yogurt dip recipes.  Dips are a great way to make raw vegetables more attractive to kids and unwilling adults who are used to snacking on chips or other high sodium and high fat snacks.  Yogurt gives a tangy flavor while adding a boost of calcium to your diet and keeping the fat low too.  Prepare these dips the night before you will need them and chill in the refrigerator overnight; this gives the flavors a chance to mellow and blend together.  Use baby carrots, celery sticks, snow peas, red, green and yellow peppers, broccoli, cherry tomatoes and cucumber spears for your vegetable tray.

Lemon Pesto Yogurt Vegetable Dip

1 cup packed fresh basil leaves

1 teaspoon crushed garlic in oil

1 tbsp extra virgin olive oil

4 tsp freshly squeezed lemon juice

1 tsp finely grated lemon rind

3/4 cup organic plain yogurt

fresh cilantro leaves

Use a food processor or blender to combine all ingredients EXCEPT the yogurt.  When everything has been blended well, spoon the pesto out of the blender or food processor into a medium bowl.  Add the yogurt and mix together.  Cover and chill in the fridge.  Prior to serving chop cilantro leaves and add to the top.  This dip can also be served as a spread with Triscuits, Melba toasts, or toasted pita chips.

 

Yogurt Vegetable Dip with Herbs

1/2 cup plain yogurt

1 cup low fat cottage cheese

1 green onion or chives, chopped

1/2 tsp garlic powder

1/2 tsp celery seed

1/4 tsp dry mustard

1/4 tsp Worcestershire sauce

pinch of freshly ground pepper

Tabasco sauce

 

Use a food processor or a blender to cream the cottage cheese and yogurt together until there are no lumps left.  Stir in onions or chives and the seasonings.  Cover and leave in the fridge overnight.  Dry mustard is an excellent ingredient to dips as it adds flavor without fat.  For a different flavor replace the mustard with curry powder.

 

Spinach Dip with Yogurt

1 package (300 grams) frozen chopped spinach

1/2 cup chopped water chestnuts

1/4 cup finely chopped onion

1/4 cup chopped red pepper

1 heaping tablespoon crushed garlic in oil

1 cup low fat plain yogurt

1 cup low fat cottage cheese

2 tbsp fresh basil OR 2 tsp dried basil

1/4 tsp dry mustard

1/4 tsp garlic powder

freshly ground black pepper

A round loaf of rye or pumpernickel bread

 

Thaw and drain the frozen spinach.  Use a large mixing bowl to mix the spinach, water chestnuts, onion, red pepper and garlic.  Blend in the yogurt and cottage, then add the seasonings.  Chill over night or for at least four hours.

Use a large round serving platter to arrange the bread bowl, dip, bread cubes and vegetables.  Prior to serving, cut out a round whole in the top of the loaf of bread. Hollow out the centre of the bread, and cut it into cubes.  Fill the centre of the bread with dip and surround it with the bread cubes and vegetables.

 

 

 

Whole Wheat Cheese and Herb Bread

Sometimes we just don’t have the time to make bread with yeast.  Hence the term quickbreads.  These breads result in a more dense loaf, but are ready to eat within the hour instead of later the same day.  Often eaten for breakfast or a snack, quickbreads can have a lot of sugar in them, but here is a recipe that uses whole wheat flour and oats with dried herbs and cheese to make a scrumptious dinner loaf.  Serve slices of it with a hearty soup and salad for a filling and delicious meal.

Ingredients:

2 cups all purpose flour

1 cup whole wheat flour

1/2 cup rolled oats (NOT instant oats)

1 tbsp granulated sugar

2 tsp baking powder

1/2 tsp baking soda

1 tsp dried basil

1/2 tsp dried oregano

1/2 tsp salt

1/4 cup cold butter or margarine

1 cup shredded Swiss cheese

1 egg

**1 cup buttermilk

2 tbsp flax seeds, sesame seeds or pumpkin seeds

Preheat oven to 400 degrees fahrenheit.  Use a medium bowl to combine whole wheat and all-purpose flours, oats, sugar, baking powder, baking soda, herbs and salt.  Cut in butter with a pastry blender or two knives until your dough has many small pieces the size of large peas.  Stir in the shredded Swiss cheese.

If you don’t have buttermilk at home, place 2 tbsp of buttermilk in the bottom of a measuring cup and add enough milk to make one cup.  Stir and let it sit for five minutes.

In a separate small bowl, whisk buttermilk together with egg.  Add this to the dry ingredients, stirring with a fork to make the dough.  Do not overstir or your bread will be tough.  Use a spatula to scrape the dough into a lightly greased  8 inch round cake pan (I grease mine with butter then scatter a pinch of large grain cornmeal over it).  Once the batter is in the pan sprinkle the top with flax seeds, sesame seeds or pumpkin seeds.  Bake at 400 for about 25 to 30 minutes, or until a knife comes out clean when inserted in the middle.  Serve warm with a little butter.  Delicious!

This recipe makes 8 to 10 servings with about 260 calories per wedge.  It has 10 grams of protein [er serving, 10 grams of fat, 33 grams of carbs and 2.5 grams of fiber.

If you prefer to use fresh herbs, use at least 1 tablespoon of each. Substitute rosemary and garlic or onion bits for a different flavor.

Tuna Salad with Beans

Here is an unusual and filling tuna salad that is chock full of low-fat protein, vitamin C and beta-carotene.  Unlike many tuna salad recipes, this one does not contain mayonnaise, which keeps the fat content down. Tuna is the most popular canned seafood in North America, and an inexpensive source of protein.  With a long shelf life, tuna is a great product to buy in bulk when it goes on sale.  Be sure to choose tuna that is packaged in water rather than oil to keep the fat content low.

2/3 cup extra virgin olive oil

4 tbsp white wine vinegar

1/4 tsp freshly ground pepper

2 cloves of garlic, minced

1 cup water

3 cups green beans

2 16 ounce cans of white kidney beans, drained

1/2 cup thinly sliced red onion

1 13 ounce or 2 6 1/2 ounce cans of water-packed tuna

romaine lettuce

2 hard boiled eggs, cut in wedges

12 cherry or grape tomatoes

2 green peppers, sliced into 12 rings

sliced black olives

asagio cheese shavings

 

To make the dressing:  Use a jar with a tight fitting lid.  Combine extra virgin olive oil, vinegar, mustard, pepper and garlic in the jar,  put the cover on and shake well to mix.  Set aside.  In a medium sized pot, heat water to a boil and cook the green beans for 8 minutes or until just tender.  Drain the green beans and place them in a bowl.  Add white beans and sliced onions.  Pour half the dressing over the bean mixture, mix with a spoon, cover and chill in the refrigerator for an hour.  Wash and dry the romaine lettuce leaves, tearing into large pieces.  Line 6 large salad bowls with the romaine lettuce.  Remove the bean mixture from the fridge and stir in the tuna (flake it with a fork first if necessary).  Divide the tuna and bean mixture evenly between the bowls.  Garnish with an egg wedge or two, the grape tomatoes, green pepper rings, black olives and asagio cheese.  Drizzle with the remaining dressing.  Enjoy!

Greek Salad Recipe

Here are two great versions of my favorite Greek salad recipes.  With the addition of pasta or chicken Greek salad easily transforms from a side salad to a full summer salad meal.  Enjoy!

Greek Pasta Salad

2 cups cooked whole wheat fusilli

2 cups diced tomatoes

2 cups diced cucumbers

1 cup cubed feta cheese

1/2 cup thinly sliced red onions

1/4 cup sliced black olives

2 tbsp white wine vinegar

2 tbsp extra virgin olive oil

1/2 tsp minced garlic in oil

1/2 tsp dried basil or 1 tbsp fresh basil

1/2 tsp dried oregano or 1 tbsp fresh oregano

Freshly ground pepper to taste

 

Boil pasta in a large pot until it is firm yet tender (al dente).  Drain and rinse with cold water to stop the cooking. Set aside.  Use a large bowl to combine tomatoes, cucumber, cheese, onions and olives.  Set aside.  Use a small bowl and measure in vinegar, oil, garlic, basil, oregano and pepper.  Whisk it together.  Check the pasta – if it has cooled to room temperature pour it into the tomato mixture, and add the liquid.  Toss the salad gently to mix, cover and chill in the refrigerator for at least two hours.  Serve with cold grilled chicken and follow up with fruit and yogurt for a healthy nutritious meal.  This recipe makes four servings with 177 calories per serving, and 2 grams of dietary fiber, 9 grams of carbs, 14 grams of fat and 6 grams of protein.

 

Easy Greek Salad Recipe

1 head of romaine lettuce, washed and torn in bite sized pieces

2 cups diced cucumber

2 medium tomatoes, seeded and diced

1 green pepper, diced

2 green onions, chopped

10 black olives

1 cup feta cheese, crumbled

 

2 tbsp extra virgin olive oil

1 tsp minced garlic in oil

2 tbsp red wine vinegar

1/2 tsp fresh chopped parsley

freshly ground pepper

pinch of oregano

In a large bowl, combine lettuce, cucumber, pepper, onions, and tomatoes.  Add crumbled feta cheese and olives. In a separate small bowl, mix remaining ingredients for the dressing – all except the pepper and oregano.  Pour the dressing over the salad and toss gently.  Sprinkle with ground pepper and oregano to taste just prior to serving.  To make this a full meal, serve it with sliced cold grilled chicken and lightly toasted pitas brushed with garlic.  This makes a great Monday meal to use up leftover chicken from a weekend barbecue.  Serve fresh fruit with a light yogurt sauce for dessert.  This recipe makes four hearty servings.

 

 

 

 

Hawaiian Macaroni Salad

Here is a family-sized and kid-friendly salad recipe that incorporates pasta, fruit, and yogurt.  It tastes best when made the day before and refrigerated, but keep the salad dressing separate and toss it together just before serving.  As with many of my salad recipes, substitutions and variations abound – try different fruits to see what your family likes best. Just remember that you should have at least four full cups of fruit in total.

1 1/2 cups whole grain fusilli or other short pasta

1 14 ounce (398 ml) can of pineapple tidbits, drained

1 10 ounce (284 ml) can of mandarin orange segments, drained

1 cup of washed, halved and seeded red or green grapes

1/2 cup diced red apples (do NOT peel them)

1/2 cup low-fat Greek yogurt (thick, creamy yogurt is best)

1 tsp curry powder (optional)

2 tbsp frozen orange juice concentrate that has been thawed

1 banana, sliced

Cook pasta in a large pot of boiling salted water until it is al dente, or firm.  Drain and rinse under cold water to stop the cooking, and drain once again.  Place the cooked pasta in a large bowl.  Add the drained pineapple, oranges, grapes and apples.  In a separate small bowl, stir together the yogurt and orange juice concentrate.  If you are serving the salad within the next five hours, pour the dressing over the pasta mixture, toss gently and stir.  Add the banana as garnish just before serving.  This recipe makes 6 cups of salad.  If you don’t have Greek yogurt,you can make a thicker yogurt by simply placing 1 cup of regular yogurt in a paper-towel lined (or use a coffee filter)  strainer or sieve.  Place the sieve in a bowl, cover the whole thing in saran wrap and put it in the fridge overnight.  When you check it in the morning there should be liquid in the bowl, leaving thick yogurt (it will be a cottage-cheese like consistency)in the sieve.

This Hawaiian Macaroni Salad is a good recipe for a summer buffet or barbecue.  It goes well with cold grilled chicken, ham, or kabobs.

 

Simple Salad Dressing Recipes

Making salad dressings at home is an easy way to save money and eat healthier.  Here are some simple salad dressing recipes to get you started.  Using as few as four ingredients, you will learn how to make salad dressing in no time, and impress your friends and family at the next get-together.  Keep (or make) a few different flavored vinegars on hand as they can be used either on their own or with a few extra ingredients to add a unique flavor to something as simple as a mixed green salad.

Salad Dressing Recipes: Raspberry Basil Vinaigrette Recipe

1/2 cup water

2 tbsp raspberry vinegar*

1 small clove garlic, crushedsalad dressing recipes

1 tsp cornstarch

1 tsp extra virgin olive oil

1 tsp chopped fresh basil (or 1/2 tsp dried basil)

1/2 tsp poppy seeds

1/4 tsp grated lemon or orange zest

pinch of salt

Use a small saucepan to cook water, vinegar, garlic and cornstarch for about 2 minutes or until thickened.  Set aside to cool.  In a small bowl, combine oil, basil, poppy seeds, lemon zest and salt.  Add the vinegar mixture in, stir well, cover and chill in the refrigerator for one hour or longer. This recipe makes about 1/2 cup of dressing.

How to Make Raspberry Vinegar:

Add 1 cup of fresh or frozen raspberries to 2 cups white wine vinegar or rice vinegar.  Cover and let stand at room temperature for four days.  Strain off the raspberries and bottle in a pretty glass bottle.  This makes an excellent hostess gift during the summer as well.

Easy Salad Dressing Recipes: Yogurt with Grapefruit

1/4 cup low-fat plain yogurt

2 tbsp grapefruit juice

1 tsp sesame oil

1/4 tsp of salt

1/4 tsp freshly ground black pepper

Use a blender to combine yogurt, grapefruit juice, oil and seasonings.  Blend on low for about thirty seconds.  Serve immediately over mixed greens such as arugula, Belgian endive, Boston lettuce, mustard greens, or baby spinach.  Experiment by adding fresh herbs such as basil, oregano or parsley. This recipe makes about 1/3 cup of dressing.

 

Easy Salad Dressing Recipes: Blue Cheese Salad Dressing with Yogurt

Another super easy salad dressing recipe that can be whipped up in a few minutes.

1/2 cup low-fat plain yogurt

1 cup low-fat crumbled blue cheese

1 tbsp 2 percent milk

1 clov garlic, crushed

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic.  Place in a glass bottle, cover and refrigerate immediately.  Use within 48 hours.  This dressing also makes an excellent yogurt dip for vegetables.  it makes 3/4 cup of dressing.

 

 

 

Shrimp Salad Recipe

Shrimp is an excellent addition to your summer salad recipes.  This versatile crustacean is the most commonly eaten seafood in the United States, coming in a close second to canned tuna – also great in salads.  Shrimps may be small, but they pack a powerful nutritional punch with high quality protein, selenium, vitamins B6 and D.  Just one four ounce serving of shrimp provides almost 50 percent of your daily requirement of protein.  An excellent low-fat source of protein and a good alternative to higher fat meats, shrimp is high in cholesterol, so if you are on a low-cholesterol diet use caution. Recent studies in Greece and Italy have shown that diets that include fish at least three times a week help reduce the chance of heart disease and stroke as well as helping with high blood pressure.  By adding a tuna sandwich to your lunch, having a salad with tuna, salmon or shrimp, and one dinner entree each week that has a seafood serving you can enjoy delicious and healthy recipes while doing your body good.

Ingredients:

3/4 cup of low-fat mayonnaise

1/4 cup freshly squeezed lemon juice

1 tbsp organic horseradish

1/4 to 1/2 tsp garlic salt

1 lb small cooked shrimp, peeled and deveined

4 ounces fresh snow peas in the pod

1 cup sliced fresh mushrooms

1 cup celery, sliced diagonally

1 cup fresh bean sprouts, washed and dried

1/4 cup green onions or chives, sliced

1 tomato, diced, or 1 cup cherry tomatoes

2 cups cooked whole wheat macaroni noodles

6 cups mixed salad greens: romain lettuce, arugula, watercress, mustard greens, baby spinach

Method:

Combine the first four ingredients in a medium bowl.  Add the remaining ingredients and mix well.  Cover and chill in the refrigerator for four to twelve hours.  Just prior to serving, arrange six plates with mixed greens on the plate.  Spoon the shrimp mixture onto the plates.  Serve with whole grain bread or buns, and have fresh fruit and yogurt for dessert for a well-balanced meal.

Lamb in Yogurt Sauce

Yogurt makes an excellent low-fat cream sauce.  This recipe uses various spices to make a mild, curry-like sauce.  When using  plain yogurt in your cooking, be sure to add it at the very end of the simmering process.  Do not let the yogurt sauce come to a boil, as it will then separate and curdle and your dish will be ruined.  Instead, just prior to serving – about seven to 10 minutes, fold in the yogurt gently and stir carefully to blend it in.  Ensure that the temperature is turned down, as you only want to heat the yogurt through, not boil it.  If you have a yogurt maker, save a little yogurt for your starter culture.  Homemade yogurt adds a tangy flavor to main dishes, and lamb, meatballs or chicken are all good partners for yogurt sauce.  In regions of the world where lamb is eaten regularly, it is shown to be an important source of Omega 3 vitamins, B vitamins and monosaturated fats (the good kind).  Choose lamb that is certified organic to ensure you are getting top-quality meat.

Ingredients:

1 1/2 lbs leg or shoulder of lamb

1/2 tsp coriander

1/4 tsp freshly ground pepper

1/4 tsp ground cloves

1/4 tsp ground cardamon

1/4 tsp ground cinnamon

2 tbsp blanched grated almonds

1 cup unsweetened plain organic yogurt

1 tsp salt

2 tbsp extra virgin olive oil

1/4 cup water

Method:

Cut lamb into bite sized pieces.  Heat the oil and brown the pieces of lamb in a medium saucepan.  Add the coriander, pepper, cloves, cardamon, cinnamon and water and simmer until all the liquid is absorbed.  Add more water if you are using a lamb shoulder.  Add the grated almonds and yogurt to the meat mixture and simmer for another 10 minutes.  Serve immediately.  This recipe makes 2-3 servings, and goes well with basmati rice or naan.  Add a salad of mixed greens with a light dressing and you will have a well-balanced meal.