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Vegetarian 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

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 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.

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!

 

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.

 

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.

 

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.

 

Seven Layer Salad

When I was a little girl, my mother would make a Seven Layer Salad for special family dinners.  This salad is different from others in that it is best served in a clear glass bowl instead of the traditional wooden salad bowl – part of the appeal of this recipe is how pretty it looks when you can see all seven layers at once.

This seven layer salad recipe makes a good brunch dish with a couple of substitutions; instead of frozen peas use small frozen broccoli florets, and instead of (or in addition to) the green pepper, use 3/4 cup of chopped ham with the chopped green onions and black olives.

Mexican Seven Layer Salad

If you are looking for a Mexican Seven Layer Salad simply use 1/2 can of black beans (drained and rinsed) instead of the eggs,  corn instead of the peas, 1 cup of crumbled tortilla chips instead of the bacon, and 1 tsp dried chili powder instead of the dill.  A Christmas Seven Layer Salad is easily created by using 1/2 green pepper and 1/2 a red pepper (instead of one whole green pepper).  This make ahead layer salad tastes best when it is made the day before serving, and refrigerated for at least 24 hours.

There are many, many versions of layered salads, but this is a good starter recipe and the light yogurt salad dressing is easily adaptable to whatever vegetables, beans or other proteins you add.  As you can see, it is easy to start mix and matching various ingredients to make your own version of this layer salad; with a little practice you will soon have your very own family favorite!

Ingredients:

1/2 small head of iceberg lettuce

1/2 small head of romaine lettuce

6 hard-boiled eggs, sliced

350 gram (12 ounce) bag of small frozen peas

1 green pepper, diced

7 green onions or 10 chives, chopped

1/2 cup sliced black olives

13 slices crisp fried bacon, crumbled

1/2 cup low-fat mayonnaise

1/2 cup non fat yogurt

1 cup low-fat sour cream

1/2 tsp freshly ground black pepper

1 tsp dill OR 1 tbsp fresh cilantro

1 tbsp granulated sugar

1 1/2 cup low-fat shredded Cheddar cheese

8 grape tomatoes, halved

Method:

Wash and dry lettuce leaves.  Chop into small pieces, and layer in the bottom of a large glass or crystal serving bowl OR a 9 x 13 glass Pyrex lasagna dish.  Layer sliced hard-boiled eggs over the lettuce, then the peas over the eggs.  Combine the chopped green pepper, onions and black olives in a small bowl, then spoon carefully over the layer of peas.  Use 9 of your 13 pieces of bacon to make the next layer.  Use a small bowl to combine the mayonnaise, yogurt, sour cream, pepper, dill and sugar.  Mix well.  Carefully spread over the salad and make sure you completely cover the salad.  Combine remaining bacon with shredded Cheddar cheese and sprinkle over the mayonnaise layer.  Cover with Saran wrap and chill in the refrigerator for at least 24 hours.  Just prior to serving, garnish with grape tomatoes. This recipe makes 10 servings.

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.

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.

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.

 

 

 

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.

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 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 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.

 

 

 

 

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.

 

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.

 

 

 

 

 

 

 

Why You Should Use Pumpkin in Your Family Recipes

Pumpkin is a food that is usually associated with North American Thanksgiving and harvest time.  The bright orange vegetable is more than just a holiday or seasonal dish, however, and is gaining popularity for it’s nutritious health benefits and delicious flavor. Nutritious, economical, and adaptable to every meal and taste preference, make pumpkin a regular addition to your family’s freezer, root cellar or pantry.

A great source of beta-carotene (which generates Vitamin A) pumpkin is also a good source of protein,zinc, magnesium and potassium.  It is high in fiber so it will fill you up and help curb your appetite.  In fact, pumpkin is sometimes suggested as a natural digestive aid for dogs who need the extra fiber to keep them regular.  Pumpkin seeds and pumpkin puree have been used for hundreds of years in North America as a home remedy or treatment for prostate problems (likely due to the high zinc content.) As recently as 2007, studies carried out at a university in China indicate that naturally occurring compounds in pumpkin helped increase insulin production in rats suffering from Type 1 diabetes.  The conclusion? Pumpkin is good for everyone – from people to dogs….to rats!

Almost all parts of the pumpkin are suitable for human consumption, from the flesh, flowers and leaves to the seeds. It is extremely adaptable to different recipes, and pumpkin dishes are on the rise. Low-fat pumpkin muffins or loaves can be served for breakfast or a light lunch.  Pumpkin seeds (also known as pepitas) or pumpkin cookies can make a great low calorie snack.  Dinner dishes can include pumpkin soups, low-carb pumpkin casseroles, and roasted, steamed, or boiled pumpkin. While pumpkin pie is a staple of holiday desserts in Canada and the United States, there are many other
sweet pumpkin dishes to tempt your palate includes pumpkin cheesecake, spice cakes, puddings  and custards.

Pumpkins are an economical vegetable which are also fairly easy to grow for a home vegetable garden. Plant pumpkin seeds in early July to reap the harvest in September and October. Usually ranging in size  from a few pounds to over 18 (though the largest recorded pumpkin is well over 1800 lbs.), four to five medium pumpkins can serve a family of four to six  over the course of a year. Save your smaller pumpkins for boiling or roasting as a side dish as they will be more tender.  Larger pumpkins can be peeled, cut into chunks and boiled in salted water for about 30 minutes.  After cooling, puree in a blender or food processor. Freeze in two cup portions for baking or cooking.  Pumpkin puree can be stored in the freezer for about a year, or in the fridge for about two to three  months.  Canned pumpkin puree is also a frugal and healthy recipe choice – but check the ingredients for salt if you are watching your sodium content.

So there you have it. Pumpkin is healthy, inexpensive, and becoming increasingly popular – even Harry Potter and his gang enjoy their pumpkin juice.  The next time you are baking, try substituting pumpkin for applesauce in muffins or a loaf – you’ll be delightfully surprised with the results!

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.