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Healthy Recipes

Brown Rice Salad

Brown rice is an unusual addition to a salad, but it works surprisingly well.  The nutty flavor and chewy texture complement the tropical fruits in this recipe, and adding colorful fruits make this a pretty cold dish to serve at a summer buffet. This combination of brown rice, fruits and lettuce provides an excellent source of vitamin C, B vitamins, and fiber from the brown rice to aid in digestion and keep your stomach feeling full.  Gradually introduce brown rice into your regular meals instead of refined white rice.  The refining process strips white rice of the many nutrients and minerals found in brown rice, which is a very good source of soluble fiber to help keep cholesterol levels low.

Ingredients:

3/4 cup brown rice

2 cups boiling water

3/4 cup sliced celery

1 can (10 ounces) mandarin oranges, drained

1/2 cup pineapple chunks

12 black olives, pitted and sliced

2 tablespoons pumpkin seeds

romaine lettuce leaves, whole strawberries, sunflower seeds

Ingredients for Dressing:

1/4 cup low-fat mayonnaise

3 tbsp orange juice concentrate

3 tbsp vegetable oil

1 tbsp lemon juice

1 tbsp liquid honey

1/4 tsp dry mustard

1/8 teaspoon Tabasco sauce

Method:

Place two cups of water in a large saucepan and bring to boil.  Add the rice, reduce the heat to medium and cover.  Cook rice for about 45 minutes or until cooked through and there is no more water remaining.  Cool.

In a medium bowl, add the cooled cooked brown rice to the chopped celery, mandarin oranges, pineapple, black olives and pumpkin seeds.  Set aside.

To prepare the dressing, combine mayonnaise, orange juice, oil, lemon juice, honey and seasonings.  Pour over the salad and stir gently to mix the dressing in.  Cover and chill in the refrigerator for at least 1 hour.

Use romaine lettuce leaves to line 6 plates.  Portion the rice salad equally amongst the plates and garnish with strawberries and sunflower seeds.

This recipe makes 6 servings of 289 calories each.  There are 2 grams of dietary fiber, 10 grams of fat, 42 grams of carbs and 4 grams of protein in each serving.

Low Fat Grilled Pork Kebabs

Eating kebabs is fun. Here is a recipe that is easy to prepare, low-fat, and chock full of vegetables.  If you can get fresh pineapple instead of canned, go for it as it tends to be firmer and will stay on the skewer more easily.  Use bamboo or wooden skewers, and soak them in water overnight to prevent them from burning on the barbecue.  These kebabs are very pretty with the bright colours of the peppers, onion and pineapple, and kids love them.

Ingredients:

1/4 cup of organic soy sauce (try to get the low-sodium kind)

2 tbsp freshly squeezed lemon juice

2 tbsp organic honey or raw brown sugar

1 tsp canola or grapeseed oil

1 tsp ground ginger

1 lb lean pork loin or tenderloin, cubed (in chunks large enough to stay on the skewer)

1 1/2 cups cubed fresh pineapple

1 red bell pepper, cut into chunks

1 green bell pepper, cut into chunks

1 yellow bell pepper, cut into chunks

1 red onion, cut into chunks

Method:

Use a medium bowl to mix your marinade.  Combine soy sauce, lemon juice, honey, oil and ginger until it is well mixed.  Add the pork cubes, ensuring each piece is well coated.  Cover and marinate for several hours, preferably overnight in the refrigerator.  Soak your wooden skewers in water overnight as well.  About an hour before serving, prepare your kebabs.  Thread the skewers with pieces of pork, pineapple, peppers, and onions.  Brush the kebabs with the marinade, and barbecue them over medium high heat.  Turn once after about 5 minutes so that all sides are cooked.  It should take about 10 to 12 minutes for the kebabs to be ready.  These are great served with brown rice and a leafy green salad.  Keep your dessert light – try fruit and yogurt dip or a light custard.

This recipe makes four servings, and is easily doubled or tripled for large family gatherings or barbecues.  Each serving has 235 calories, 2 grams of dietary fiber, 7 grams of fat, 16 grams of carbs, and a whopping 27 grams of protein.

Chicken With Yogurt Marinade

Similar to the Chicken Tandoori Recipe in an earlier post, this creamy chicken recipe serves 8 with just 3 grams of fat per serving.  Served with Lemon Rice Pilaf (made with brown rice and included below) and a mixed green salad it makes a well-balanced meal.

Ingredients:

1 1/4 cups low-fat organic or homemade yogurt

3 cloves of garlic, minced, or 3 teaspoons of diced garlic in oil

1 tbsp minced ginger root or 2 tsp ground ginger

1 tbsp freshly squeezed lemon juice

1 tbsp extra virgin olive oil

2 tsp paprika

1 tsp chili powder

1 tsp crumbled dried rosemary

1 tsp freshly ground black pepper

1/2 tsp turmeric

8 boneless skinless organic chicken breasts

Method:

Use a large glass pyrex dish to prepare the marinade.  Combine yogurt, garlic, ginger root, lemon juice, olive oil, paprika, chili powder, rosemary, pepper and turmeric and mix well until it is smooth.  Lay the chicken pieces in marinade in a single layer, turning so each piece is completely coated.  Cover with saran wrap and chill in the refrigerator for up to 24 hours.

Prior to serving, preheat oven to 350 degrees Fahrenheit.  Place the chicken in a layer on a greased baking sheet, reserving the marinade.  Bake in the preheated oven for 25 minutes or until it is no longer pink inside, spooning marinade over the chicken after about 12 minutes.  Serve with Rice Pilaf – recipe found below!

Lemon Rice Pilaf Recipe

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1 small onion, chopped

2 cloves garlic, minced, or 2 tsps of garlic in oil

2 1/2 cups low sodium chicken broth

1 bay leaf

2 tbsp lemon juice

11 tsp grated lemon zest

a pinch of freshly ground black pepper

1 cup fresh sliced mushroom

Method:

Set a saucepan over medium heat.  Cook the raisins and almonds in 1 tbsp of the butter until the almonds are golden, remove to a plate.  Use the same saucepan and increase heat to medium-high.  Cook rice, onion and garlic in remaining butter for about 5 minutes or until  a light golden brown color.  Add chicken broth, bay leaf, lemon juice, lemon zest and pepper. Cover and cook over low heat for 40 minutes.  Add the mushrooms and cook for five more minutes.  remove bay leaf.  Sprinkle raisins and almonds over the dish.

Earl Grey Tea Ice Cream Recipe

Earl Grey Tea has long been a favorite tea of the women in my family.  The light bergamot flavor and fragrance is soothing and a lovely way to enjoy a brief afternoon respite from a busy day.  This unusual flavor makes a wonderful frozen dessert, and by using low-fat dairy ingredients it is a light and refreshing yet creamy base for stewed or poached fruit.

Ingredients:

2/3 cup 1 % milk

3 tbsp Earl Grey loose tea leaves

3/4 cup granulated sugar

1/4 cup liquid honey

2 tbsp skim-milk powder

4 ounces light cream cheese

1 cup organic or homemade yogurt

1/2 cup light sour cream

Method:

Use a large saucepan to slowly heat the milk and tea leaves.  Don’t let it boil.  Add the sugar, honey and skim-milk powder, stirring regularly until everything has dissolved.  Cool in a large glass bowl, and strain – it can be a little difficult to get all the tea leaves out but don’t worry if there are a few specks lefts – they look pretty in the finished product.  Whisk in the remaining ingredients until the mixture is as smooth as you can get it.  Chill in the refrigerator for at least two hours.

Once completely chilled, pour into a metal cake pan (I use a 9 x 11 inch rectangular pan), cover and freeze for at least 2 hours.  It should be almost completely firm.  Once it has reached this stage, remove it from the pan in large scoops and puree it in your food processor or blender.  Keep blending until it is completely smooth.  Return it to the pan, cover, and freeze for at least 3 hours.  It should be firm enough to use at that time, and can keep for several days or up to a week in the freezer. Prior to serving, let the Earl Grey Tea Ice Cream stand at room temperature for about ten minutes to make it easier to scoop.  Use the ice cream with stewed apples, berries, pears, rhubarb, or peaches.

 

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Mexican Salad

Here is a great way to boost your protein intake without upping the fat content.  By using ground turkey instead of ground beef the fat is reduced, and using whole-wheat tortillas adds fiber.

Ingredients:

4 whole-wheat tortillas

1 generous tbsp of extra virgin olive oil

1 medium onion, chopped

2 cloves of garlic, minced, or 2 tsp diced garlic in oi

1/2 pound or 250 grams of extra lean ground turkey

1 tbsp chili powder

1 tsp cumin

1/2 tsp oregano

1/4 cup tomato paste

1 cup water

2 tbsp ketchup

1 tsp Worcestershire sauce

19 ounce can of black beans, drained and rinsed

1 large head of romaine lettuce

1 red pepper, diced

Method:

Set your oven to 400 degrees Fahrenheit. Cut the tortillas into quarters and bake in the oven on a cookie sheet for about 5 minutes or until crisp. Leave them to cool on the cookie sheet while you finish making the salad.  In a large frying pan, heat the extra virgin olive oil over medium-high heat.  Cook the chopped onion until it is translucent, about 5 minutes.  Add the garlic and keep stirring for another minute, then add the ground turkey and keep stirring, breaking up the turkey while it browns.  Once it has browned, add your seasonings – chili powder, cumin and oregano.  Mix it all in well.  Pour in the tomato paste, water, ketchup and Worcestershire sauce, stirring well after each addition.  Add the black beans and reduce the heat to medium.  The beans need to be warmed, so stir occasionally for the next 3 to 5 minutes until the mixture is heated through.  While this is warming, wash and chop the romaine lettuce into bite-sized pieces.  Portion the lettuce out evenly between four dinner plates.  Add one quarter of the bean mixture to each plate, on top of the lettuce, and add the chopped red pepper to the top. Add a dollop of low-fat sour cream if desired, or a slice of lime or avocado.   Serve with a glass of milk and the baked tortillas for a balanced meal that your family will love.

This recipe serves four.  Each serving contains 369 calories, 22 grams of protein, 11 grams of fat, 12 grams of fiber and 49 grams of carbs.

Grape Salad Recipe

Grapes are wonderful fruits either on their own, with wine and cheese,  incorporated into a fruit salad dessert, or tossed in a chicken salad.  Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

 

Method

Set the chicken cubes in a large bowl.  In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard.  Gradually pour in a thin stream of olive oil while whisking.  Once the dressing is mixed, pour 1/3 of the dressing into a small glass container.  With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered.  Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour.  When you are ready to serve,  use six large plates and arrange lettuce leaves as a base on your plates.  Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming  an inner ring.  Use a spoon to place a mound of chicken cubes in the center.  Use a separate medium sized bowl for the strawberries, green grapes and blueberries.  Pour the dressing in the glass container over the fruit and toss gently.  Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each.  There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving.  This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread.  For dessert serve a light pumpkin custard and your food groups will be covered!

 

Arugula Salad Recipe

Arugula is a pungent leafy green that is a zesty addition to any salad.  While it can be used alone, it is best suited to being part of a selection of mixed greens including watercress and radicchio.  Try this salad as a side dish to grilled chicken or your favorite barbecued sirloin steak recipe.

Ingredients

4 cups mixed greens including arugula

1/2 cup thinly sliced red onion

1/2 cup alfalfa sprouts

Salad Dressing Recipe

1/4 cup organic orange juice

1 tbsp freshly squeezed lemon juice

1 tbsp chopped fresh mint

1 tsp granulated sugar

1/2 tsp grated orange zest

1/4 tsp grated lemon zest

1 cup sliced fresh strawberries

Method

Combine the arugula greens mix, red onions and alfalfa sprouts in your salad serving bowl.  Cover with saran wrap and chill in the refrigerator.  To make the salad dressing, use a separate small bowl and pour in the orange and lemon juices.  Add the chopped mint, sugar and the orange and lemon zest.  In (yet another) bowl, place sliced strawberries.  Pour the citrus juice mixture over the strawberries, cover and refrigerate until ready to serve.  Just prior to serving, pour the strawberry mixture over the arugula mix and toss gently.  This recipe makes 6 servings of side salad with just 23 calories per serving.  There is 1 gram of fiber, 5 grams of carbs and 1 gram of protein.  Strawberries and dark leafy green (or purple) vegetables such as arugula combine to be an excellent source of folic acid and vitamin C.

Substitutions: This recipe is a great opportunity to try new things.  Try mandarin oranges (drain them first) or pears for some or all of the strawberries.  If you aren’t a fan of alfalfa sprouts, check out the produce section of your favorite supermarket for new varieties of sprouts.  Radish and mustard sprouts are becoming increasingly available and provide a unique and punchy flavor to your salads. Add crumbled feta or blue cheese to make this salad a little more robust, and garnish with pine nuts or toasted pumpkin seeds.   Be sure to rinse all vegetables including sprouts carefully before using them in your salads.

More Yogurt Dressings

Yogurt dressings are a popular way to reduce the fat-content of your salads without giving up great taste.   Two traditional favorite salads for potlucks, picnics, and other gatherings are potato salad and spinach salad.  With a few substitutions including yogurt dressing instead of sour cream we can create mouth-watering salads that our guests will love. Don’t be surprised if you get more than one request for your recipe!

Potato Salad With Yogurt Dressing Recipe

Ingredients

3 lbs of small red new potatoes, quartered

1 tbsp dried rosemary or 1 sprig of fresh rosemary

1/4 cup white wine vinegar

1 tbsp granulated sugar

1/2 tsp table salt

1/4 tsp celery seed

1/4 tsp freshly ground pepper

6 green onions, chopped

2 tbsp chopped fresh dill (or 1 tsp dried dill)

3/4 cup homemade plain yogurt or organic yogurt

1 tsp Dijon mustard

4 hard-boiled eggs

Method

Use a large saucepan to gently boil potatoes with rosemary in water for about 15 minutes or until tender but still firm to the touch.  Drain and place in a large bowl.   Use a glass measuring cup to mix vinegar, salt, sugar, celery seed and pepper and microwave on high for about 45 seconds or until hot but not boiling. Pour over the potatoes in the bowl.  Stir gently, the potatoes will soak up much of the vinegar.  Blend in the onions and dill gently.  Mix the yogurt and mustard together and fold into the potatoes.  Cover and chill in the fridge until ready to serve (no longer than 24 hours.) Garnish with quartered hard boiled eggs.

This recipe makes 8 cups of yogurt potato salad. Each serving has 3 grams of dietary fiber, 4 grams of fat, 8 grams of protein and 34 grams of carbs.

 

Spinach Salad with Garlic Yogurt Dressing

Ingredients

1 slice homemade whole wheat bread

10 cups washed and dried spinach leaves

1 1/2 cups sliced fresh mushrooms, any kind

1/2 cup grape tomatoes or mandarin oranges

1/4 cup alfalfa sprouts

2 tbsp grated Parmesan cheese

1/2 cup low-fat plain homemade yogurt

1/4 cup chopped fresh parsley

2 tbsp light organic mayonnaise

1 large clove garlic, minced, or  1 tbsp garlic chopped in oil

pinch of salt and freshly ground pepper

Method:

Preheat your oven to 350 degrees F. Use a sharp knife to cut the bread into cubes -these will be croutons for your salad.  Place them on a cookie sheet and toast them for about 5 minute or until they are crisp.  If you prefer, use a frying pan or skillet. Heat 2 tbsp extra virgin olive oil over medium-high heat, then add the bread cubes.  Sautee them until they are browned.

Use a large salad bowl and tear the spinach leaves into bite sized pieces.  Add croutons, mushrooms, alfalfa sprouts and Parmesan cheese, and mix  Mix gently.  In a separate small bowl, make your garlic yogurt dressing. Mix garlic, yogurt, parsley, mayonnaise, and salt and pepper to taste.  Pour the yogurt dressing over salad and toss. Delicious!

This recipe makes 6 side salads.  Each serving has 74 calories, 3 grams of dietary fiber, 3 grams of fat, 9 grams of carbs, and 5 grams of protein.

Yogurt Salad Dressings

In the hot days of summer, no one wants to spend hours in the kitchen over a hot stove, especially if you have spent the day in a stuffy office or dealing with small children made whiny by the heat.  Keep things cool for dinner by preparing a salad. We all think that salad is generally good for you – all those leafy dark green leaves and fresh vegetables are full of nutrition, right? Absolutely.  The problem is that many of the commercially prepared salad dressings have more than their fair share of fat.  Save money and keep your fat content low by making a delicious yogurt salad dressing.  With just a few simple ingredients and a blender you will be able to create a fabulous dressing that will rival any of the store-bought products.  Yogurt salad dressing recipes are very versatile -don’t be afraid to try them as dips or spreads over grilled chicken or pork.

Herbed Citrus Yogurt Vinaigrette

1/4 cup low-fat homemade yogurt or organic yogurt

2 tbsp fresh grapefruit juice (orange juice is also good)

1 tsp sesame oil

1/4 tsp salt

1/4 tsp freshly squeezed black pepper

2 tbsp chopped fresh basil

Use a blender to combine all ingredients.  Do not over-blend.  Serve immediately over mixed dark greens such as watercress, romaine lettuce,  endive, and radicchio. Add mandarin orange slices and slivered almonds. This recipe makes about 1/3 cup of dressing.

 

Blue Cheese Yogurt Salad Dressing Recipe

1/2 cup homemade low-fat yogurt or organic yogurt

1 cup crumbled blue cheese

1 tbsp 2% or skim milk

1 clove garlic, crushed, or 1 tsp chopped garlic in oil

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic until there are no lumps left.  Refrigerate immediately and keep chilled until ready to serve.  Use this dressing on a tossed salad with boston or iceberg lettuce, cucumbers, tomatoes and baby carrots.  It can also be used as a yogurt dip for vegetables, and as an alternative dressing for fresh fruit.  This recipe makes about 3/4 cups of dressing.

Orange Walnut Salad with  Yogurt Dressing

1/2 cup raisins

1/3 cup chopped walnuts

1/4 cup low fat peach yogurt (you can use plain yogurt if you prefer, or any flavor you like really, but the peach is really good)

1 tsp freshly squeezed lemon juice

1 tsp white sugar

1/4 tsp table salt

mixed leafy greens – 4 to 6 handfuls at least

1 1/2 cups shredded or grated carrot

1/2 cup peeled and seeded oranges

Use a large bowl to mix shredded carrots and orange pieces. In a separate small bowl, cover raisins with boiling water and let them sit for about five minutes to plump up and soften.  Then drain off the water and add them to the orange mixture.  Add walnuts, yogurt, lemon juice, sugar and salt.  Combine gently.  Place a handful of leafy greens on each plate (this recipe makes enough for four to six side servings) and spoon onto the lettuce leaves.  Garnish with a few more walnuts. Yum!

 

Warm Thai Chicken Salad Recipe

This Thai Chicken Salad Recipe is perfect for entertaining on a hot summer weeknight.  Marinate the chicken in yogurt sauce, make the dressing and cook the potatoes the night before your dinner.  All you’ll have left to do is simply grill the chicken and prepare the plates.  Add a glass of wine or beer and some fruit and yogurt for dessert for a perfect summer evening.

Thai Chicken Salad Recipe Marinade:thai chicken salad recipe

1 cup organic or homemade yogurt

1/4 cup organic milk

1 tbsp chopped fresh cilantro

1 tsp curry powder

1 tsp ground ginger

1 tsp freshly squeezed lemon juice

freshly ground pepper

Ingredients for Thai Chicken Salad Recipe

6 boneless skinless chicken breasts (about 1 1/2 pounds)

6 medium red-skinned potatoes that have been cooked and quartered

6 cups leafy green mixed salad greens

Thai Chicken Salad Recipe: The Dressing

1/3 cup organic or homemade low-sodium chicken broth

1/4 cup organic peanut butter

1/4 cup sliced green onions

3 tbsp rice vineger

2 tbsp sesame oil

2 tbsp grated ginger

1 tbsp sherry

1 tbsp soy sauce

1 tbsp granulated sugar

1 clove garlic, minced, or 1 tsp chopped garlic in oil

1/4 tsp table salt

Red onion rings

green onions, sliced

cherry tomatoes, halved

Method:

Use a shallow glass dish to mix the ingredients for the marinade.  Place the chicken pieces in the marinade, spooning some over each piece.  Cover with saran wrap and place in the refrigerator for at least 8 hours, preferably overnight.

To make the dressing, use a blender or food processor and place all ingredients into the container.  Puree until smooth.  Pour into a glass container, cover and refrigerate.  This will keep well for about 24 hours.

Remove the chicken from the fridge and discard the marinade.  Grill each piece (or broil it) until it is no longer pink inside.  Add the cooked quartered potatoes for the last 8 minutes or so of barbecuing.  Remove the chicken from the grill and slice it diagonally into thin strips.  Place one generous handful of mixed greens on 6 large dinner plates. Arrange the chicken slices and potato quarters on each bed of greens. Place two to three red onion rings on each plate, and sprinkle green onions over top. Garnish with several cherry tomato halves. Drizzle with peanut dressing and serve.  Your guests will be impressed!

This Thai Chicken Salad Recipe serves six.  There are 400 calories per serving, 4 grams of dietary fiber and 42 grams of carbs.  The peanut butter and chicken provide a whopping 35 grams of protein, and there are 11 grams of fat.  Choose low-fat yogurt to reduce the fat content.

 

 

Kofta Recipe

Kofta is the term for small spicy meatballs that are either fried, baked, or used in soup.  They are commonly found in Middle Eastern and South Asian cuisine, and are served hot or cold.  The meat used is traditionally lamb , chicken or in some cases beef.  In India there are several popular vegetarian versions of kofta, such as Shahi Aloo Kofta. This recipe for Kofta uses extra lean ground beef and yogurt to keep the fat content low. If the ground beef that is available at your supermarket is not minced finely enough, ask the butcher to run it through his mincer again, or use a fine blade on your food processor at home to mince it.  Some kofta recipes use rice or bulgur instead of the bread crumbs used in this recipe.  An excellent dish for summer entertaining, as it can be prepared ahead of time and is served cold.

Ingredients:

Kofta can be served with curry sauce or yogurt sauce.

650 grams or 1 1/4 pounds of lean ground beef

1 onion, diced finely

2 fresh green chillies

1 tsp to 1 tbsp ground ginger

1 clove of garlic or 1 tsp minced garlic in oil

2 teaspoons fresh chopped coriander leaves

1/2 tsp cumin

1 teaspoon dried coriander

1/2 tsp turmeric

1/4 tsp cloves

2 slices of stale dry white bread, crumbled

1 egg

salt to taste

4 cups plain organic yogurt or homemade yogurt

Method:

Dice the chillies as finely as possible. Place in a small bowl and  add the chopped onion, chillies, ginger and garlic and combine.  Add fresh coriander leaves, cumin, dried coriander, turmeric, cloves, bread crumbs, egg,  ground beef and salt.  Use your hands to mix well. Pat into small meatballs and fry in extra virgin olive oil until they are browned.  Drain on a tray lined with paper towels. Pour the four cups of yogurt into a shallow bowl or glass serving dish (a glass lasagna dish works well) and stir it to remove any lumps. Add the meatballs to the yogurt while the meatballs are still warm.  Chill, covered, in the refrigerator for at least an hour and a half.  This dish is served cold, and can be garnished with chopped fresh coriander leaves, mint leaves, raisins or blanched almonds.  Serve with a cucumber and tomato salad with a vinagraitte dressing and flatbread such as naan or chapati.

Chicken and Yogurt Recipes

For those of us who don’t want to surrender great taste in our search for low-fat recipes, chicken marinated in yogurt is a wonderful option.  The good bacteria in the yogurt helps tenderize the chicken, keeping it moist and meaty and infusing it with the spices or rubs that are added.  Here are two fusion style chicken yogurt recipes that are perfect for hot summer barbeques.

Basil Lime Grilled Chicken with Yogurt Curry Sauce

This is hands-down my favorite chicken recipe for the barbeque.

For the Chicken Marinade Recipe:

1 pound of  boneless skinless chicken breasts (about 4)

2 tsp grated lime zest

1/3 cup freshly squeezed lime juice

2 tbsp chopped fresh basil (use 2 tsp dried basil if you don’t have fresh)

4 tsp Dijon mustard

2 tsp chopped fresh thyme (or 1/4 tsp dried)

freshly ground pepper

Yogurt Curry Sauce Recipe

1/4 cup light mayonnaise

1/4 cup low-fat plain organic yogurt or homemade yogurt

1 tsp grated lime zest

1 tbsp lime juice

1/ tsp curry powder

Method:

Use a flat glass rectangular dish (like a lasagna dish) and place chicken in a single layer. Combine  lime zest and juice, basil, mustard, thyme and pepper to taste. This is your marinade. Do try to use fresh basil if you can, it really makes the recipe stand out.  Pour marinade over the chicken, cover with saran wrap and place in the refrigerator for at least 5 to 12 hours.  Turn the chicken if you can so it is completely covered.  Remove from fridge and grill on the barbeque until it is no longer pink inside.  Discard any remaining chicken marinade.

For the yogurt curry sauce, simply combine all ingredients in a small bowl, and chill.  Serve either drizzled over the chicken pieces or as a dipping sauce.  This also makes a great dipping sauce for barbequed pork kebabs and grilled vegetables.  Serve this dish with naan (Indian flatbread) or rice, and a dark leafy-green salad.  This recipe makes four servings.

Yogurt Curry Chicken for the Grill or Barbeque

Ingredients:

1 1/2 cup plain organic or homemade yogurt

1/2 cup freshly squeezed lime juice

1 to 2 cloves garlic, crushed, or 1 to 2 teaspoons of garlic in oil

1 tsp grated lime zest

2 broiler fryers OR 5 pounds of chicken pieces, bone-in

2 tsp dried ginger or ginger paste

2-3 tsp ground coriander

1 1/2 tsp paprika

1 tsp curry powder

1 tsp chili powder

1 tsp salt

Method:

Use a large shallow glass dish to mix all the ingredients together, except the chicken pieces.  This is your marinade.  Marinate chicken with yogurt, coating each piece well, and cover and place in the refrigerator overnight. Remove chicken from marinade, and grill on the barbeque until thoroughly cooked.  Discard all remaining marinade.  Serve with a mixed green salad or a  cucumber-raita salad, basmati or brown rice, with fresh fruit and yogurt dip for dessert. This recipe makes 8 servings.

 

Using Yogurt Starter Culture to Make Your Own Yogurt

Yogurt has existed in a variety of forms for thousands of years. The soured and fermented milk product has been enjoyed across many cultures, and produced from the milk of many animals. Traditionally made from sheep’s milk, yogurt is now more commonly made from cow’s milk in Western culture, though kefir from camel’s milk and kumiss from mare’s milk is also available in speciality stores.  As the popularity of yogurt has exploded over the past thirty years due to it’s many health benefits, the cost has risen as well, and though many yogurt brands are available in grocery stores and at frozen yogurt shops across the country, with a little practice yogurt can be made and enjoyed easily at home for pennies per serving.  The trick is all in the starter.

Yogurt is produced when various bacteria (such as lactobacillus bulgaricus and lactobacillus acidophilus) present in milk are heated slightly and combine with  yeast cells.  This causes fermentation.  The yeast cells must be added to cow’s milk for the fermentation process to begin, and this is where the starter culture can work it’s magic. Starter for yogurt can be purchased online or in health food stores, and a few tablespoons of leftover yogurt high in acidophilus can also act as a starter, though they may result in a slightly different texture or taste than yogurt made from a packaged starter.

Making Your First Batch Using a Yogurt Starter

Yogurt can be made with skim milk, 2%, homogenized, or even half-and-half cream, but beware the fat content! Buy a package of yogurt starter and read the ingredients carefully. If you want to try making yogurt by using a small amount of yogurt as the starter, heat one quart of milk to 180 degrees F. Let it cool to about 110 degrees F. Stir in a cup of powdered milk and three tablespoons of organic yogurt. Pour mixture into a glass jar, cover, and leave it in a warm place overnight. You can use your oven, set at 100 degrees F if you live in a cool climate or it is winter. In the morning, check the consistency and place in the fridge. Use within the next week.

Tips for Successful Yogurt Using Starter

  • handle all equipment and ingredients gently – yogurt is delicate, particularly when fermenting
  • if you are using a small amount of yogurt as your starter, be sure that it is no older than five days or it won’t work effectively
  • keep 3 tablespoons from every batch to use as starter for your next batch
  • don’t be tempted to use more starter! Too much bacillus will result in sour and watery yogurt
  • your yogurt should firm up and coagulate within 8 hours of mixing. Three reasons it might not is that the temperature of the milk may have been too high, the starter culture was of an inferior quality, or there were antibiotics in the milk.  Try to use organic milk to make your yogurt starter culture.
  • be careful when adding fruit to homemade yogurt. You will achieve the best results by placing warm fruit in the bottom of the glass jar prior to adding the milk and yogurt starter.

Yogurt Parfait Recipe

Yogurt parfaits are simply the best. Easy to make with endless combinations, the base ingredients of grains, yogurt and fruit provide all the goodness a body needs for a healthy breakfast or energy-giving snack. By layering the ingredients in a glass dessert dish, a yogurt parfait becomes a gourmet delight to a heavier meal. Try one of the recipes today – and don’t be afraid to mix and match fruits, yogurt flavors, and granola or muesli recipes.

Make Ahead Yogurt Parfait With Nuts

Use any fruit that you enjoy and that you have on hand.  Apples, oranges, bananas, peaches, raspberries and blueberries all work well in this yummy parfait recipe that can be served for dessert, a snack, or even for breakfast.

Ingredients:

1/2 cup quick-cooking rolled oats

1/4 cup dried cranberries or raisins

1 tbsp each sliced hazelnuts and almonds

1/2 cup 1% milk

1 1/4 cups Greek Yogurt

3 tbsp granulated sugar

2 tbsp liquid organic honey

1 tsp lemon juice

1 tsp organic vanilla

2 cups washed and sliced strawberries

2 cups cubed peeled cantaloupe

fresh mint leaves

Method:

Use a large bowl to combine oats, raisins, hazelnuts, almonds and milk.  Place in fridge for one hour.  Remove and mix in yogurt, sugar, honey, lemon juice and vanilla.  Keep about 1/2 cup each of the strawberries and cantaloupe, and mix the rest gently into the yogurt mixture.  Refrigerate overnight.  To serve, place in individual bowls or dessert cups topped with remaining fruit and fresh mint leaves.

 

All-in-One Breakfast Yogurt Parfait

This recipe also tastes best if made the night before.  For a truly outstanding taste, use homemade granola.

Ingredients:

1 cup large flake oats, OR 3 minute oats OR homemade granola

1 cup homemade organic yogurt OR creamy Greek yogurt OR your favorite organic brand of yogurt

1/2 cup 2% milk

2 tbsp organic liquid honey or maple syrup

1 cup assorted mixed berries (these can be fresh or frozen)

1 large banana, sliced.

Method:

Using two resealable plastic containers, combine all ingredients except the banana. Refrigerate overnight, then add the banana slices and take it with you to school or work.

Peach Blueberry Yogurt Parfait

This recipe calls for homemade muesli which is super easy and quick to make.

Ingredients:

4 cups quick-cooking rolled oats

1/2 cup roasted pumpkin seeds or flax seeds

1/2 cup wheat germ

1/2 cup oat bran

1/2 cup wheat bran

1 cup dried cranberries

fresh peach slices

fresh blueberries

homemade organic yogurt

Method:

Use a large airtight container and mix the first six ingredients.  To serve as individual parfaits, layer 1/2 to 3/4 cups of  muesli mixture with yogurt and fruit.  If you are taking it to work or school, keep ingredients separate and combine just before eating.  Yummy!

Yogurt Fruit Dip

In the quest for a healthier lifestyle, many people are trying to increase the amount of fruits and vegetables in their daily diets.  One of the easiest ways to do this is to replace higher fat snack foods and desserts with low-fat fruit.  Yogurt dips add an interesting flavor twist and can really dress up fruit that may get boring after some time.  Eating fruit is also more fun for kids when it is served with a yummy dip.  Fresh or cooked fruit with a yogurt-based dip is a delicious snack or light dessert after a heavy meal. Easy to serve for outdoor parties, baby showers or barbeques, try these recipes for yogurt fruit dip the next time you are planning a get together. Low-fat and creamy, they are truly delicious!

Cinnamon Yogurt Dip

Ingredients:
1/2 cup low-fat sugar-free plain yogurt
1 tbsp lightly packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp organic vanilla

Method: Combine all ingredients in a small bowl. Chill and serve with fresh slices of apple, pear, peaches, pineapple, orange, or nectarines. Alternatively, serve as a sauce over stewed or baked berries or rhubarb. This makes just 1/2 cup of dip or sauce.

 

Yogurt and Whipped Cream Fruit Dip or Pie Topping

This is a lower-fat option for lovers of whipped cream.  Try it on pumpkin pie, pumpkin custard, or gingerbread.

Ingredients:

1/2 cup whipping cream

1 tbsp sugar

1/2 tsp vanilla

1/2 cup low-fat sugar-free plain yogurt

Method:  Beat the cream with an electric mixer or hand-beater until it becomes thick.  Add the sugar and vanilla nd keep whipping until it forms little peaks.  Gently add in the yogurt and mix carefully until it is all combined.  This makes about 1 1/2 cups.

 

Orange Mint Yogurt Fruit Dip

Light and refreshing, this fruit dip is excellent served with strawberries, cantaloupe, honeydew, watermelon,  pineapple, and red or green grapes. Serve in a pretty summer bowl and garnish with fresh mint leaves.

Ingredients:

1/4 cup low-fat sugar-free plain yogurt

2 tbsp finely chopped fresh mint

1 tablespoon organic honey

1 tsp frozen orange juice concentrate that has been thawed out

Method:  Use a small bowl to combine all ingredients.  Cover and chill in the fridge for about an hour and a half.  Serve over fruit or as a dip with fruit spears.

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

 

 

 

 

Pumpkin Lime Tart

Looking for some more pumpkin recipes? Here is a new twist on pumpkin pie. Lighten things up and add a tangy taste with by using light condensed milk, a yogurt based pastry, and some lime juice. This tart is as pretty as a picture, and provides a healthy portion of Vitamins A and C, beta-carotene, fiber and calcium. Bake this on a day when you have at least two hours to prepare it – a good Sunday dessert.

Ingredients:

2 cups canned pumpkin puree or homemade pumpkin puree

1 can (14 ounces) of  light sweetened condensed milk

1 large egg that has been gently beaten

2 egg whites, also gently beaten

2 tablespoons of freshly squeezed lime juice

1 teaspoon of organic vanilla extract

Pastry:

1 1/2 cup organic all-purpose flour

1/4 teaspoon salt

6 tablespoons chilled, unsalted margarine, chopped into small pieces

1/3 cup plain low-fat yogurt

 

Method:  Begin by making the pastry for the tart shell.  Use a large bowl and mix the flour and salt together.  With a pastry blender or two knives, cut in the margarine to the flour mixture and continue cutting the mixture until there are large crumbs or green-pea sized little lumps.  Pour in the yogurt and use a fork to mix until you have a nice soft dough.  Shape the dough into a flat disc, and wrap it up in saran wrap.  It will go into the fridge to chill for about half an hour.

Set your oven at 375 degrees Fahrenheit.  Roll out your chilled dough on a lightly floured counter or board, and don’t forget to flour the rolling pin too to prevent sticking.  Do your best to roll out the dough into about an 11 inch circle, as it will have to fit into a 9 inch tart pan.  NOTE: a nine inch tart pan with fluted sides and a removable bottom are best, though I have made this in a 9 inch spring form pan that I usually use for cheesecakes and it was okay too. You will be baking the tart shell prior to adding the pumpkin filling, so line the tart shell carefully with tin foil, and if you have pie weights to keep the foil down then place them on top.  If you don’t, try using an empty round eight inch casserole. Place the whole thing in the oven and bake for ten minutes, then take it out of the oven and remove the foil and casserole or weights.  Cool the pan down completely on a wire rack.

Lower the oven temperature to 325 degrees Fahrenheit and clean out your large mixing bowl. Combine pumpkin puree, milk, egg, egg whites, lime juice and vanilla, mixing well so there aren’t any lumps.  Use a large spoon to carefully fill the tart shell, and use the back of the spoon to smooth the top. Bake until the filling is set in the middle, about 55 minutes to an hour. The tart will be cooked when then fillings looks just a little wobbly in the middle – it will firm up more as it cools.  Cool completely in the pan on a wire rack.

This recipe makes 8 servings. It has 344 calories per slice, 9 grams of protein, 12 grams of fat, 51 grams of carbs, 44 grams of cholesterol, and 162 mgs of sodium.

Pumpkin Custard

Custards are a dessert dish that were popular in Victorian times; a light end to a rich meal.  Traditionally made with cream, eggs and sugar, custard is a good way to increase the calcium and protein content of your meals. This low-fat recipe for pumpkin custard keeps the cholesterol and fat content low by using just one egg and substituting evaporated milk for the cream.  Be sure to use canned pumpkin puree or fresh mashed pumpkin puree from your garden, NOT pumpkin pie filling.

 

Ingredients:

1 cup of 2% Carnation evaporated milk

1 cup pumpkin puree

2 tbsp granulated sugar, or 2 tbsp brown sugar

1 large organic egg

1/4 tsp ground nutmeg

1/4 tsp ground ginger

 

WONDERING WHAT TO DO WITH THAT LEFTOVER CRANBERRY SAUCE? HERE ARE THREE GREAT CRANBERRY RECIPES TO HELP YOU USE IT UP!

Method:

Preheat oven to 325 degrees Fahrenheit. Use a food processor or blender to combine all ingredients. Once everything is well mixed, pour it into four large custard cups, or a small 6 cup casserole.  Bake for about half an hour or until a knife comes out clean when inserted into the middle. This pumpkin custard can be served warm.  To serve it as Pumpkin Pudding, chill  for about one hour.  Garnish with a few sprinkles of nutmeg or cinnamon if desired. For pumpkin custard pie, simply bake in a graham-cracker crust prepared pie shell.  For a special Halloween treat, bake the pumpkin custard in a Oreo-cookie crumb pie shell.

This recipe makes four large servings of pumpkin custard or pumpkin pudding.  Each serving has 80 calories, 2 grams of fat, 12 grams of carbs, and 4 grams of protein.

Pumpkin is high in Vitamin A, fiber, and and anti-oxidants.  It is easy to grow in kitchen vegetable gardens, and can be stored in the fridge or freezer for up to one year once blanched or pureed. One of the most economical vegetables to grow, pumpkin recipes are a becoming increasingly popular throughout the year, and not just in the autumn when harvested.  If your family buys a pumpkin to carve out a Jack’O’Lantern for Halloween,  save the pumpkin flesh that you scoop out.  Creamy pumpkin soup, No-Bake Pumpkin Cheesecake, or Pumpkin Bread are all great recipes to use up that pumpkin in delicious dishes.

Granola Bar Recipe

My family loves granola bars. Unfortunately, just because a package says “Granola Bars” on it doesn’t mean that it is healthy.  As with so many other foods and snacks, I have found that it is cheaper and healthier to make them myself.  Here are three granola bar recipes that my kids have loved.

 

Cakey Granola Orange Date Bars

1 cup butter, softened

1 1/2 cups firmly packed brown sugar

1/4 cup honey (you can change the flavor of the bars by trying clover honey or buckwheat honey)

2 eggs, beaten

1/4 cup Tropicana Orange Juice

1 1/2 tsps grated orange rind

1 tsp organic vanilla

1 cup all-purpose flour

3/4 cup whole-wheat flour

1/2 cup skim milk powder

1 tsp salt

1 tsp baking powder

2 1/2 cups homemade granola

1/2 cup chopped dates

1/4 cup roasted pumpkin seeds

Method:

Preheat oven to 350 degrees F. Cream butter and sugar together in a large bowl, then add honey, eggs and orange juice.  Mix thoroughly and stir in orange rind and vanilla.  Combine flours, dry milk, salt, and baking powder and add to butter mixture, mix until smooth.  Stir in granola, dates, and pumpkin seeds.  Pour into greased 9 x 13 inch baking pan and bake for approximately 45 minutes or until a knife inserted in the centre comes out clean. Cool in pan then cut into bars.

Nutty Chocolate  Chip Granola Bars

Ingredients:

2 tbsp butter or margarine

1 package of 40 large marshmallows

4 cups Bran Flakes

2/3 cup All-Bran Buds

1/2 cup almonds

1/2 cup crushed peanuts

1/4 cup toasted pumpkin seeds

1/2 cup Ocean Spray Dried Cranberries

1/2 cup mini dark chocolate chips

 

Method:

Use a large saucepan on low heat to melt margarine and marshmallows (as though you were going to make Rice Crispies Squares.) Stir until melted then set aside.  Add everything EXCEPT your chocolate chips and mix well. Stir in chocolate chips quickly then spoon into a greased 8 x 8 pan or dish.  Moisten your hands and press into the pan.  Cool completely before cutting into bars.   Note: You can omit the chocolate chips from this granola bars recipe, or melt the chips and spread them over the top of the bars once they are in the pan.  Enjoy!

Low Fat Granola Bar Recipe

Ingredients:

3 1/4 cups quick cooking Quaker oats (not instant)

1 small can Carnation sweetened condensed milk

3/4 cup dark chocolate chips

1/2 cup dried cranberries or cherries

1/2 cup wheat germ

3/4 cup wheat bran

1/2 cup oat bran

1/4 cup flax seeds

1/2 cup margarine, melted.

Method:

Preheat oven to 375 degrees F. In a large bowl, mix all ingredients. Spoon into a well greased 9 x 13 inch pan lined with foil. Bake for about 20 minutes, then cool in pan on a wire rack.  Cut into bars and store in a tin. This recipe is full of fiber and absolutely delicious!

 

 

 

Scalloped Potatoes Recipe

Potatoes are the epitome of comfort food.  Filling and creamy, a dish of scalloped potatoes often accompanied ham and peas for a traditional North American Sunday dinner.  Whether you prefer to stick with a cheesy scallop potato recipe or would like to try a scallop potato recipe using sweet potatoes and apple, one of these easy recipes should fit the bill.

Garlic Cheesy Scalloped Potatoes

Ingredients:

1/4 cup of butter

2 small garlic cloves, crushed, or 2 tsp of crushed garlic in oil

1/4 cup all-purpose flour

2 1/2 cups milk

1/2 tsp each of salt and pepper

8 medium potatoes, peeled and thinly sliced

6 whole green onions, chopped

2 cups grated Swiss Cheese

6 strips of bacon, crumbled (optional)

Method: Preheat oven to 350 degrees F. Grease an 8 cup or 2 litre casserole dish.  Melt butter in a heavy bottomed saucepan over medium-low heat.  Add garlic and cook for 3 to 5 minutes, stirring regularly.  Turn heat up to medium and blend in flour, stirring as you do. When it bubbles, slowly whisk in milk. Keep whisking as mixture thickens – this should take between 2 to 5 minutes.  Stir in salt and pepper and remove from heat. Using the sliced potatoes, layer one third of the slices in the bottom of the dish, overlapping to ensure they fit and line the dish properly. Sprinkle chopped green onions over the potatoes. Pour some more sauce over top and sprinkle grated cheese and bacon bits if you are using. Repeat layers until all the ingredients are used up, ending with cheese. Cover casserole with foil and bake for about 45 minutes.  Uncover and bake for another 45 minutes to an hour. Check potatoes with a fork for tenderness.  Once the top has started to brown, cover again with tin foil. Remove from oven and let stand for 5 minutes before serving.

This dish makes 5-6 servings and is sometimes called Potatoes Au Gratin. Au Gratin refers to casserole dishes made with cheese and is a french term.

 

Sweet Potato and Apple Scallop

This is an old American recipe that was served at harvest dances in the 1800’s.  It is a great way to introduce sweet potatoes to your family.  Serve as a side dish with a pork tenderloin, ham, or roast for your next Sunday dinner. Follow it up with a pumpkin harvest cake and vanilla ice cream.

Ingredients:

2 cups of thinly sliced sweet potatoes or yams, lightly boiled

1 1/2 cups peeled, thinly sliced tart apples (Granny Smiths work well)

1/2 cup brown sugar

4 tablespoons butter

salt to taste

Method:

Preheat oven to 350 degrees F. Grease an 8 cup or 2 liter  baking dish or casserole. Place half the sliced sweet potatoes or yams in the bottom of the dish, overlapping slightly to cover the entire dish.  Cover with half the apple slices and sprinkle with some sugar.  Dot with butter, and sprinkle with a dash of salt.  Repeat until all the ingredients are used.  Cover with casserole lid or tin foil and bake for about 30 minutes.  Uncover and bake for another 30 minutes or until the apples are tender when tested with a fork.

 

Pick Your Chicken and Rice Recipe

Chicken and rice can be an economical and delicious main meal.  If you have some time, try the chicken and brown rice recipe for an unusual rice pilaf style dinner with a middle eastern flair. It will take about an hour to prepare and cook.  If it’s a busy weeknight family dinner that you need, go with the chicken and rice casserole dish.  This can be made in about 30 minutes, and is easy enough for a teenager to get it started after school.

Brown rice is an excellent source of fiber, and it’s nutty flavor pairs well with chicken.  Use a leftover cooked or barbequed chicken breast from a weekend meal to whip up this easy chicken and brown rice recipe.

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1/2 cup chopped onion

2 cloves of garlic, minced or 2 tsp chopped garlic in oil

1 large chicken breast, cooked and shredded

2 1/2 cups Campbell’s Low Sodium Chicken Broth

1 bay leaf

2 tbsp lemon juice

1 tsp grated lemon zest

pinch freshly ground pepper

1 cup sliced mushrooms

Method:

Use a large, heavy-bottomed saucepan and set over medium heat.  Brown raisins and almonds in 1 tbsp of the butter until they are golden (almonds will be a toasty golden color), then set aside on a plate.  In the same saucepan place remaining butter and stir in the uncooked rice, onin, and garlic for five minutes or until onion is transclucent.  Add shredded chicken, chicken broth, bay leaf, lemon juice, lemon  and pepper.  Cover with the saucepan lid and reduce the heat to low.  Simmer for about 40 minutes.  Add the sliced mushrooms and cook for another five minutes.  Remove bay leaf, and garnish with more raisins and toasted almonds if you wish.  To round out this delicious brown rice dish and turn this into a complete meal, serve with a side of broccoli or a dark leafy green salad. For dessert serve frozen yogurt with fresh fruit for a calcium boost.

This recipe makes 4-5 large servings with 350 calories each. There are 3 grams of dietary fiber, 48 grams of carbs, 8 grams of fat and 10 grams of protein.

 

Easy Weeknight Chicken and Rice Casserole Recipe

Ingredients:

1/2 cup chopped onion

1/2 cup chopped celery

2 tbsp butter or margarine

2 cups cooked cubed chicken

2 1/2 cups low sodium chicken broth

2/3 cup Uncle Ben’s Converted Rice

1 cup sliced fresh mushrooms

1 cup frozen mixed vegetables (peas and carrots or peas, carrots and corn)

1/2 tsp each dried thyme and dried rosemary

Method:

Preheat oven to 350 degrees F. Use a large skillet to cook onion, celery and mushrooms in butter over medium heat for five minutes. Stir in all other ingredients and mix carefully. Pour into greased 8 cup or two litre casserole or baking dish. Bake for about 30 minutes. Check to see if the rice is cooked through.

 

This recipe serves four, with 285 calories per serving.  Each serving contains 3 grams of dietary fiber, 24 carbs, 11 grams of fat and 23 grams of protein.  Serve with a slice of  whole grain bread and a big glass of milk to hit all your food groups. For dessert try these low-fat pumpkin cookies. Enjoy!

Beef Stroganoff Recipes

Beef stroganoff is a great way to use up leftover beef from a Sunday dinner or steak   barbeque. By making your sauce at home with vegetables, seasonings, and yogurt, you can avoid the high sodium packaged beef stroganoff sauces that are also high in fat.

Low Fat Beef Stroganoff

Ingredients:

Sauce:
1/4 cup each of diced onion, leek and celery
2 tbsp finely diced carrot
2 tbsp Hunt’s Tomato Paste
1/2 cup red wine
4 cups Campbell’s Low Sodium Beef Broth
1 clove garlic, chopped, or 1 tsp garlic in oil
1 tsp dried thyme
1 bay leaf
3 tbsp cornstarch dissolved in 2 tbsp water

Beef:
2 cups fresh sliced mushrooms
3/4 cup diced onion
1 cup Sauce (see above)
1/3 cup low-fat plain yogurt
1 1/2 tsp dijon mustard
1 pound of boneless sirloin steak cut into thin strips
1/4 cup diced tomatoes

Method:
For the Sauce: In a saucepan, cook vegetables in a little extra virgin olive oil over
medium high heat until they are browned. Mix in tomato paste and half of the wine and
cook, stirring occasionally, until the alcohol in the  wine has cooked off (or evaporated.)
Repeat with the remainder of the wine. Add beef broth, garlic, thyme and bay leaf and bring mixture to a boil. Reduce heat and simmer. The sauce will thicken and reduce. When there is about half the original amount remaining, strain, remove vegetables and return the liquid only to the saucepan. Add the dissolved cornstarch and cook until the liquid has thickened a little.

For the beef, put a little oil or Pam nonstick cooking spray in a medium sized skillet, and cook mushrooms and onions for about 2-3 minutes or until onion is clear and soft.  Meanwhile, add yogurt and mustard to the brown sauce and whisk well.  Add mushroom mixture into sauce and warm on low. Set aside.  Add a little more oil to the skillet and brown the beef strips. Stir beef strips and tomato into the sauce and heat through to serve.

This recipe makes four servings, but the brown sauce makes eight servings, so save and freeze half of the sauce to use at a later date. Many recipes for beef stroganoff call for sour cream which can be higher in fat, so cooking with low-fat yogurt keeps the fat grams low and is also easier to digest for lactose-intolerant eaters.

Serve this low-fat beef stroganoff recipe over cooked egg noodles or brown rice. Garnish with fresh thyme or basil leaves for a distinctive flavor boost. For a delicious healthy meal that covers all the food groups, add a green salad and finish up with a delicious pumpkin dessert.

Each serving has 208 calories, 1 gram of dietary fiber, 5 grams of fat, 10 grams of carbs, and 28 grams of protein.

Pick Your Chicken Curry Recipe

Stretch your budget by using just a pound of chicken breasts to make these quick and delicious curried chicken dishes.

 

Fast Curry Chicken Recipe with Almonds and Apricots

A chicken curry recipe easy to prepare on busy weeknights.

Ingredients:

1 pound boneless skinless chicken breast
1 tbsp olive oil
1 large onion chopped
4 crushed garlic cloves
1 tbsp coriander
2 tsp cumin
1/2 tsp ground ginger
1/2 tsp cayenne pepper
1/4 tsp ground cardamon
1 cup low sodium Campbell’s Chicken Broth
1 cup slivered dried apricots
1 cup low-fat sour cream
1/2 tsp salt
1/2 cup slivered almonds
chopped fresh coriander

Method:

Cut chicken into cubes.  Heat olive oil in a large, heavy bottomed frying pan over medium/high heat Brown chicken, stirring, for 2 – 3 minutes.  Move chicken to sides of the pan and add onion and garlic. Lower heat to medium, and sprinkle seasonings into pan.  Stir for 2 minutes, then add chicken broth and apricots.  Cover and lower heat. Simmer for about 10 minutes, stirring occasionally. Add sour cream and warm through, but DO NOT BOIL!  Add salt to taste.  Serve over cooked basmati rice and garnish with slivered almonds and coriander.

This recipe makes four servings. Serve with a cucumber raita salad, and fresh fruit for dessert.

Goan Authentic Chicken Curry Recipe with Coconut and Eggplant

Ingredients:

2 tbsp olive oil
1 3/4 ounces red curry paste
1 cup thick coconut milk
2 cups thin coconut milk
1 1/2 pounds boneless skinless chicken breast
6 fresh lime leaves
1 eggplant cubed
4 whole fresh red chillies
4 whole fresh green chillies
fresh basil leaves

Method:
Cube chicken. Fry curry paste in oil in a heavy bottomed frying pan over medium high heat for 5 minutes. Carefully pour in 1 cup of thick coconut milk and cook until the coconut oil seperates.  Add chicken and increase heat to high. Continue until chicken is cooked.  Add 2 cups thin coconut milk and bring to a gentle boil.  Reduce heat to low and simmer for 15 minutes.

Add fresh lime leaves and eggplant and simmer for an additional 10 minutes.  Garnish with whole fresh chillies (be careful – they’re hot!) and basil leaves.

This recipe makes four servings.

Tomato Chicken Curry Recipe

Ingredients:

2 tbsp olive oil
1 pound boneless skinless chicken breasts
2 tbsp all-purpose flour
1 large onion, chopped
1/2 cup matchstick carrots
2 cloves garlic or 2 tsp chopped garlic in oil
1 cup Hunts Thick’n’Rich Tomato Sauce
1 cup frozen peas
1/2 cup Campbell’s Low Sodium Chicken Broth
1/2 tsp curry powder
1/2 tsp salt
1/4 tsp black pepper
a dash of red pepper (optional)

Method:

In a large ziploc freezer bag, combine chicken and flour.  Seal and shake so every piece is covered.  In a large heavy bottomed  frying pan brown the chicken pieces in oil and set on a plate.  Add onions, garlic and carrots to frying pan and cook until onions are translucent. Return cooked chicken and remaining ingredients, mix thoroughly and simmer uncovered until sauce thickens. Serve over hot rice or pasta.  This recipe makes 4-6 portions. Serve with a dark mixed green salad and frozen yogurt and fresh fruit for dessert.

Casserole Recipes

Source: mealtime.org

Casserole dishes recipes have been popular since the turn of the century.  A great way to use up the odds and ends in your pantry and refrigerator, delicious casserole dishes are also popular with working mothers who rely on freezer dinners to get them through the busy week.  Here are two delicious and filling vegetarian casserole recipes to try for your next Meatless Monday, and by all means, experiment with spices and vegetables to find your own perfect casserole recipe.

Black Bean Casserole

Ingredients:

1 cup chopped onion
1 tbsp vegetable oil
1 19 ounce can of diced tomatoes OR 1/2 can diced tomatoes and 3/4 cup medium salsa

1 14 oz, can of black beans, drained and rinsed
1 cup whole kernel corn
1 tbsp chili powder
3/4 cup cornmeal
1 cup 2% milk
2 eggs
1 1/2 cups shredded old cheddar cheese

Method:

Over medium-high heat,
cook onion in oil in a large saucepan for three minutes.
Add canned tomatoes, beans, corn and chili powder and
reduce heat to low.  Simmer for about one hour uncovered until
slightly thickened, and stir it three to four times while cooking.
Pour thickened mixture into a 13 by 9 inch lasagna dish and sprinkle
cornmeal over the top.  Use a small bowl to whisk together the milk and
eggs and pour over the cornmeal.  Spread shredded cheese over the top.
Bake for about an hour (check at 50 minutes).

This recipe freezes very well, and actually tastes better the following
day.  It makes 6 hearty servings.  Each serving has 350 calories, 7 grams
of dietary fiber, 14 grams of fat, 42 grams of carbs and 18 grams of protein.

To make this a full meal, serve it with a mixed green salad and whole wheat bread.

Black bean casserole recipes are a great way to introduce vegetarian dishes to non-vegetarians.  Chili powder, cheese and beans are a tasty and economical team.

 

Brown Rice Vegetarian Casserole

Ingredients:

3 cups and 3/4 cup water
1 cup brown rice
1 cup diced celery
1/2 cup chopped onion
2 tbsp extra virgin olive oil
1 19 ounce can of diced tomatoes or 1/2 can of tomatoes and 3/4 cup salsa
2/3 cup sliced black olives
2 tbsp all-purpose flour
2 tsp chili powder
1 tsp salt
1/4 tsp garlic powder
1 cup green peas
2/3 cup low fat shredded cheddar cheese

Method:

Boil 3 cups of water in a large pot and cook brown rice according to directions.
(It can take anywhere from 20 minutes to 40 minutes depending on whether you are
using real brown rice or Uncle Ben’s brown rice.)

In a separate medium sized pot, heat oil and sautee celery and onion until they
are tender and translucent.  It should take about three to five minutes. Add tomatoes
and salsa (if you are using it) and the olives and bring mixture to a boil.  In a small
bowl mix flour and seasonings into 3/4 cup of water. Stir this into the big pot, and cook
until it has thickened (about three to five minutes.) Then add peas.

Preheat oven to 350 degrees F.  Pour half the sauce mixture into a 2 L or 8 cup casserole dish. Cover with the cooked brown rice. Cover with the leftover vegetable sauce and sprinkle cheese over the entire dish.  Bake for about 25 minutes or until the cheese is bubbling and the casserole is heated through.  This recipe makes 6  good sized servings and freezes well.  Each serving has 294 calories, 5 grams of dietary fiber and 12 grams of fat. It has 40 grams of carbs and 9 grams of protein.

 

 

 

 

 

 

 

Pumpkin Chocolate Chip Cookies

Are you looking for an easy recipe for pumpkin chocolate chip cookies? Pumpkin is a delicious and healthy way to sneak some goodness into your family’s favorite snacks and dishes.  Although we associate pumpkin with autumn harvests and Halloween, canned pumpkin is available year round. If you have your own garden,  freeze cooked pumpkin for baking throughout the year – you will save money and enjoy the fresh flavor whenever you like.  Pumpkin is a good alternative to banana or zucchini muffins or quickbreads, and an excellent source of antioxidants, vitamins A, C, K, and E, and of the minerals magnesium, potassium, and iron.

Here are two pumpkin chocolate chip cookie recipes. The first one is quick to make and quicker to eat! If you find them too spicy, leave out the pumpkin-pie spice. The second recipe makes healthy pumpkin chocolate chip cookies with the addition of whole-wheat flour and oats.

Pumpkin Chocolate Chip Cookies Recipe

Ingredients:

2 1/4 cups all-purpose flour
1 1/2 tsp pumpkin pie spice
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup butter or margarine, softened
1 cup granulated sugar
1 can (15 ounces) or 1/2 of a 28 ounce can of pumpkin puree
OR 2 cups cooked pumpkin
2 large eggs
1 tsp vanilla extract (try almond extract for a different flavor)
2 cups dark-chocolate chocolate chips
1 cup chopped walnuts

Optional (Vanilla Glaze)

Method:
Preheat oven to 375 degrees F. In a medium bowl, combine flour, pumpkin pie spice, baking powder,
baking soda and salt.  In a large bowl cream butter and sugar together. Add pumpkin, eggs, and vanilla.
Gradually mix in flour mixture, chocolate chips and nuts. Use a teaspoon to drop onto cookie sheets.
Bake for 15-17 minutes or until pumpkin cookies are lightly browned.  Cool on cookie sheets for 2 minutes
then remove to wire rack to cool completely.  This recipe makes about 5 dozen small cookies.

To make this recipe extra special, add Vanilla Glaze icing. Simply add 1 tablespoon milk and /2 teaspoons vanilla extract to 1 cup powdered sugar. Mix well – add a few drops of milk if the icing is too stiff. Ice cookies while they are still a little warm.

Healthy Pumpkin Chocolate Chip Cookies

Ingredients:
1 1/2 cups whole-wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg
1/8 tsp cloves
2/3 cup butter, softened
1/2 cup sugar
1/2 cup firmly packed brown sugar
2 eggs, beaten
1 1/4 cups cooked or canned pumpkin
1 tsp vanilla extract
1 cup semi-sweet or dark chocolate chips
1 cup rolled oats (NOT instant – they will make the cookies mushy)
1/2 cup chopped nuts

Method:
Preheat oven to 375 degrees F. Use a large mixing bowl and combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves together.  In a separate bowl, cream butter, sugar, eggs, and vanilla together.  Add pumpkin and stir gently.
Add flour mixture to liquid mixture and stir as you are adding it in.  Stir in oats, nuts, and chocolate chips.  Drop by teaspoon onto greased cookie sheet and bake for 12 minutes.  Let cool on cookie sheet for 2 minutes then remove to cooling rack to cool.

Pumpkin Bars

This low-fat recipe for pumpkin bars makes good use of applesauce to keep them light and sweet. Tuck them into your children’s lunchbox for a recess treat, or serve them with a
glass of milk for an after-school snack. Substitute dried cranberries for raisins for a different taste.

Pumpkin Bars Recipe

Ingredients:

1 3/4 cups all-purpose flour
2 tsp baking powder
1 tsp grated orange peel
1 tsp ground cinnamon
1/2 tsp salt
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground ginger
3/4 cups brown sugar
1/2 cup unsweetened applesauce
1/2 cup pumpkin (not pie filling)
1 whole egg plus 1 egg white
2 tbsp vegetable oil
1/2 cup raisins

Method:
Preheat oven to 350 degrees F.  Grease a 13 x 9 inch baking pan. Combine flour, baking powder,
orange peel, cinnamon, salt, nutmeg, ginger and cloves in a small bowl.  In a separate bowl
mix sugar, cream together sugar, apple sauce, pumpkin, whole egg and egg white, and oil. Fold
flour mixture into pumpkin mixture, stir until moistened. Add raisins and pour batter into pan.
Use a spatula to spread it evenly.  Bake for about 25-30 minutes or until a knife or toothpick
inserted in centre of pan comes out cleanly.  Cool in pan on wire rack for about 15 minutes, then
cut into 16 bars.  This recipe freezes well, and the bars can be iced with cream cheese icing for a dessert. If you are looking for additional pumpkin recipes try this delicious pumpkin cake as a dessert for your next big Sunday meal.

Whole Wheat Pancakes

Pancakes come in a variety of forms and with a variety of names. In North America pancakes are traditionally served as a part of a hearty breakfast, often smothered in maple syrup and accompanied by sausage or bacon.  It is easy to make your pancakes a little healthier by adding whole wheat flour to your ingredients.  Try this whole wheat pancake recipe the next time you are cooking.

Ingredients:

1 1/3 cups whole-wheat flour

3 tablespoons brown sugar

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/4 teaspoon salt

1 1/4 cups 2% milk

1 beaten egg

3 tablespoons light vegetable oil such as canola or grapeseed oil

1/2 teaspoon vanilla

Method:

Heat griddle, skillet, or electric frying pan over medium heat or set it to 375 degrees Fahrenheit.

Combine flour, sugar, baking powder, cinnamon and salt in a large bowl.  Use a medium bowl to beat together egg, milk, oil, and vanilla.  Add the liquid mixture to the dry mixture, combining until it is almost smooth (a few little lumps are okay.)

Use a ladle or serving spoon and pour a fist sized amount of batter onto the griddle.  Alternatively, use a measuring cup and pour out 1/4 cup of batter.  You will know that the whole wheat pancakes are ready to flip when small bubbles erupt on top of the pancake, and the underside is golden brown.  Serve immediately!

TIPS:

This whole wheat pancake recipe can be doubled or tripled for large batches.  The cooked pancakes freeze very well – use sandwich sized freezer bags to group four together, and use during the weekday mornings when you are in a rush to get to school or work. They can be warmed up in the microwave or the toaster.

Whole wheat pancakes add fiber to your daily diet, and also make you feel fuller than regular white flour pancakes.  To increase your fiber intake further, serve them with a fruit topping – blueberry-whole-wheat-pancakes are easily made by simply sprinkling a few fresh or frozen blueberries on the pancakes while they are on the griddle.  Alternatively, serve the pancakes with a peach, raspberry, or strawberry puree.  Using a food processer, puree 2 cups of softly cooked fruit with a little honey and serve warm over the pancakes. Yum!

Vegetarian Chili Recipe with Bran

Bran is a good way to thicken soups, stews, and chili.  It adds a nutty flavor, and increases the dietary fiber in the meal while keeping the fat content low. This recipe is fast to make on the stove, and perfect for a quick weekday meal. It makes 6 medium sized servings.  Dish it up in large bowls, over rice, with a mixed green salad. Serve fruit and yogurt for dessert to have all your food groups covered.

Ingredients:

1 tbsp vegetable oil (canola or extra virgin olive oil work well)

1 medium onion, chopped

1 medium red bell pepper, chopped

2 cloves garlic, minced, or two teaspoons garlic in oil

1/2 cup chopped celery

1 to 2 tablespoons of chili powder (to taste)

2 teaspoons ground cumin

1 28 ounce can of diced tomatoes

1 cup water

1 19 ounce can of black or red kidney beans, drained and rinsed well

1 12 ounce can of corn kernels drained, OR 1 1/2 cups frozen or fresh corn kernels

1 cup bran cereal

3 cups cooked brown rice

Condiments: /2 cup shredded cheddar cheese, sour cream, chives

Method:  Use a large saucepan, and brown onion, red bell pepper, garlic and celery for three minutes or until the vegetables are softened.  Add chili powder and cumin and cook for one more minute.  Pour in tomatoes, mixing well.  Add water, beans, corn and bran,  and bring mixture to a boil.  Reduce heat to low, cover, and simmer for 7 to 10 minutes or until chili has thickened.  Serve over rice and sprinkle with condiments as desired.

Tip:  It is easy and even more economical to use dried beans instead of canned beans – not to mention there is no added salt!  Beans can be covered with water and soaked overnight, or, in a pinch, try this:  Put the beans in a large saucepan with twice as much water (ie. for 1 cup of dried beans use 2 cups of water.) Cover the pot of beans and water, and turn the heat to high.  Boil for about two to three minutes, then remove from the top of the stove.  Let the saucepan sit, covered, for an hour.  Drain and rinse, and voila – your beans are ready to go!

Serving Alternative: If your family doesn’t like rice, or if you are in a real hurry, try serving this chili over bread or toast – still yummy!

Freezing Tip: Double this recipe, and freeze the remainders for another meal.  Chili freezes very well, and actually tastes better once the flavors have had time to “mingle”.

Substitutions: Try chopped carrots instead of the carrots, or a green bell pepper instead of the red.

Tofu Recipes

Chili is a great dish – economical, flavorful, and easy to double or triple for potlucks or parties.  There are many variations of chili, and vegetarian and low-fat chili recipes are becoming more popular.  While chili is a meal that usually tastes better the longer it simmers on the stovetop or in a crockpot, here is a delicious fast and easy vegetarian chili recipe that is made with tofu and is ready to serve in under an hour.

Vegetarian Chili Recipe With Tofu

Ingredients

1 14 ounce package of tofu, drained and cubed

2 tablespoons vegetable oil

1 1/4 cups diced celery

1 cup finely chopped green pepper

1 28 ounce can diced tomatoes

1 19 ounce can of red kidney beans

1 5 1/2 ounce can tomato paste

1 cup dry red cooking wine

1 bay leaf

2 tablespoons brown sugar

1 1/2 – 2 tbsps chili powder (to taste)

1 1/4 teaspoon dried marjoram

3/4 tsp salt

1/2 tsp garlic powder

1/4 tsp pepper

Tabasco sauce

Condiments: shredded cheddar cheese, sour cream, chives, olives

Method:

Brown cubed tofu in vegetable oil until lightly browned, about three minutes.  Add celery, green pepper, and brown for another two minutes.  Add undrained tomatoes, beans, and remaining ingredients.  Cover and simmer on a low heat for about 45 minutes, stirring occasionally.  Remove cover and cook for another 10 minutes.  If you want a thicker, meatier feeling to the chili, simmer uncovered for another 10 minutes.  Serve in large bowls with fresh, crusty homemade bread or over brown rice or noodles.  Sprinkle with shredded cheese, sour cream, chives and olives.  This recipe makes 5 large servings or 6 medium sized servings.

Tip: Beans are a good source of vegetable protein for vegetarians, but because they don’t contain the full range of essential amino acids they cannot be classified as a “complete” protein. If you are a strict vegetarian, be sure to supplement your legumes with enough grains, cereals, seeds, nuts, and dairy products and eggs.

Substitutions: Don’t be afraid to substitute similar ingredients for a variety of flavorful combinations.  Try black beans instead of red kidney beans, or try corn instead of celery.

For sodium-reduced diets: Leave out the salt if you are watching your sodium intake.  In addition, drain the liquid off the canned beans, and add 1/2 cup of water.  There can be a lot of additional salt in canned vegetables and beans!  Alternatively, substitute 1 cup (250 mL) dried beans that have been soaked overnight, cooked and drained, for the canned beans.

 

 

Whole Wheat Bread Recipe

I have been baking bread for twenty years.  I began by making one loaf, kneading it by hand, watching it rise, punching it down, watching it rise again.  As my family grew, so did the number of loaves I would bake, until I could comfortably bake four loaves, freezing them if necessary.  A few years ago I caved in and bought a bread machine, and I LOVE it! Over the years I have searched for the perfect easy whole wheat bread recipe, and have found some good ones.  Here is my favorite homemade wheat bread recipe for bread machines, and another for the traditional baker.

Whole Wheat Bread Recipe (bread machine version)

Note: This is for a two pound loaf.

Ingredients:

1 and 1/2 cups plus 1 tablespoon water

1/3 cup loosely packed brown sugar

2 teaspoons salt

4 and 2/3 cups whole wheat flour

3 teaspoons bread machine yeast

Method:

Place water, flour, sugar, and salt in this order into the bread pan.  Use your thumb to make a small indentation in the flour, and place the teaspoons of yeast here, careful that it doesn’t touch the water.  Close the lid of  your bread machine and set it to the Whole Wheat Setting.  If your machine has the option to select your crust, choose medium (instead of light or dark) to start.  This recipe for whole wheat bread in the bread machine will take about 3 hours or so on the whole wheat setting.

NOTE: This can easily become a Honey Wheat Bread by simply substituting in 2 generous tablespoons of organic honey for the brown sugar.

 

Traditional Whole Wheat Bread Recipe (NOT made in a Bread Machine!)

Ingredients:

2 teaspoons active dry yeast

1/2 cup warm water (approximately 110 degrees Fahrenheit)

6 cups whole wheat flour (whole wheat bread flour is best if you can get it – but don’t use bread machine flour)

2 1/2 teaspoons salt

2 1/4 cups room temperature tap water

2 tablespoons organic honey (buckwheat or clover is nice) OR 2 tablespoons blackstrap molasses

2 tablespoons extra virgin olive oil or other vegetable oil.  EVOO will make a flakier crust.

Method:

Dissolve the yeast in the 1/2 cup warm water.  Make sure your hands and forearms are well washed – you will be giving them a workout! Remove rings and watches if needed.  Use a large bowl and mix the flour and salt together, then make a well in the middle.

Dissolve your honey or molasses in the 2 1/4 cups of water and add your oil.  Pour the yeast mixture and the oil mixture into the well of the flour mixture.  Beginning in the middle, and using your hands, start mixing up the ingredients. You want the batter to be smooth – no lumps. Keep scraping and folding in the batter that sticks to the sides of the bowl until the dough feels nice and soft.

Once you get to this stage, the kneading begins.  This is a great way to work off stress, anger, anxiety, and feel exhiliarated – all in the name of making good bread! Kneading dough means to grab it in your hands, and push down and out with your palms and fingers, almost like you are massaging the dough.  Try and knead for 500 strokes – yes, it’s a workout, but well worth it.  Smooth it into a round ball, then put it in another large, clean bowl, covered with a clean dishcloth, and put it in a warm place to rise (I use my cold oven.) After about 2 hours, test it by poking it with a wet finger.  If the hole your finger made stays indented, it’s ready.  If not, wait a few more minutes. You will then GENTLY press the dough down, flattening out all the air, and make a smooth ball again.  The second rising should take about an hour.

Turn the dough onto a floured cutting board. Gently press the dough with floured hands to push out the air, and divide into two loaves. Let them sit for 10 minutes, then put them into greased loaf pans to rise for 30 minutes. Preheat your oven to about 425 degrees F.  Place the loaves in the oven for 10 minutes, then reduce the temperature to 325 degrees. Check after 45 minutes – bread can take 45 minutes to an hour to bake properly.  It should be golden brown all over, with no soggy or raw looking dough.  Check them by turning them over onto a baking rack; tap them on the bottom and if they sound hollow they are ready.  Happy eating!

 

Yogurt Muffins

While many people are familiar with having yogurt for a quick snack or healthy breakfast, it is also a versatile ingredient in home baking.  Use it when you are making quick breads and muffins for a moist and flavorful nutrition boost.  Using a flavored yogurt such as peach works well with the blueberries in these muffins. Make these muffins even healthier by using your own homemade yogurt.  This can be time consuming, but is made easier with the use of a yogurt maker. It will save your family money, and you will have the added comfort of knowing exactly what the ingredients are. If you choose to go with store bought yogurt, look for one that is low fat and does not have sugar added. Yogurt with live cultures is better for your health and suitable for baking.  Note: Vanilla flavored yogurt tends to be higher in carbohydrates than other store bought yogurt, so choose carefully if you are diabetic or counting carbs.

Ingredients:

2 cups plain or flavored yogurt

1 tsp baking soda

1 cup brown sugar

2 eggs

1 cup canola oil

2 cups natural wheat bran

2 tsp  organic vanilla (mexican vanilla if you can get it)

2 cups all purpose flour

4 tsp baking powder

1/2 tsp salt

1 cup fresh or frozen blueberries

 

Method:

Preheat oven to 350 degrees F.  Using a medium bowl, combine yogurt with baking soda.  In a large bowl,  beat eggs, sugar and oil together.  Stir in bran and vanilla.  Add sifted flour, baking powder and salt to sugar mixture, alternating with the yogurt mixture.  Fold in fruit carefully so the blueberries don’t “bleed” into the mixture.  Fill non-stick or greased muffin pans 3/4 full and bake for about 35 minutes or until the centre of each muffin springs back when touched with a knife.  Cool in pan for five minutes, then carefully remove.

Makes 2 dozen muffins that freeze very well.

Flavor Variations:

Try vanilla or lemon flavored yogurt with raspberries.

Strawberry flavored yogurt with blueberries.

Banana flavored yogurt with chocolate chips.

Lemon flavored yogurt with dried cranberries.

Blueberry flavored yogurt with diced peaches.