Greens and Beans

As mentioned in other posts, getting enough fiber in one's diet does often become challenging. Don't forget readers, beans is a great way to get this source of fiber and so is the unfortunately often despised greens. For some reason, many people dislike greens and commonly think that it is just a big green mooshy stuff that comes in a can. My friends, don't sign off on greens but try this recipe. You might be surprised.

This recipe is a slight deviation from one that can be found on the Whole Foods Market site.

Serves 2

2 tsp. oil

1/2 white onion

1/3 cup of chicken broth

1 bunch of greens (kale, collard or mustard)

1 can of cannellini beans

1 tbsp. cumin

salt to taste

In a pan with high edges, pour the oil and cut up onion. Cook until onion begins to turn a clear color. Pour chicken broth and bring to a boil. Put cut greens (into strips after stem has been removed) and beans into the broth. Sprinkle cumin and salt. Reduce heat, cover and let all cook together for 5-8 minutes. Dish up and serve.

Avocado Smoothie

This delicious smoothie is one of the most nutritious smoothie options out there but it isn't one you can order in the store. Here's how to make your own:

Image compliment of www.squidoo.com/snack-bar

1/2 cup of plain yogurt

1 cup of low fat milk

1 avocado, halved and pitted

2 tablespoon of honey

1 teaspoon of cinnamon

Place all ingredients in a blender and blend into a smoothy.

Pour and enjoy the delicious goodness.

Healthy Recipes for Seasonal Fall and Winter Foods

During the fall and especially winter months, it is difficult to come up with healthy recipes. Do not fear as I have found some good recipes for foods that can be found in your local grocery store and not half way across the country :). Happy Healthy Cooking!

Healthy Recipes for Seasonal Fall and Winter Foods

Pinto Beans and Diced Tomato Soup

Beans are a great source of fibers and protein. Too often we cook with meat because we "have to have" protein and/pr the men will not want to eat the dish unless there is meat. Well, I cannot address the factor that men will not want to eat it as that will be a matter of you convincing them that the dish is just as good and filling without the meat.

The following recipe is quick, easy and very taste lean soup. It only requires a few ingredients and nothing that is a specialty.

Ingredients:
3 cans of pinto beans (drained)
2 cups of low sodium chicken broth
1 cup of water
1 tsp. cumin
3 cloves of garlic
1 can of fire roasted diced tomatoes
2 cups of cooked whole wheat noodles

Directions:

1. Combine beans, chicken brother, water, cumin, diced tomatoes and garlic in a dutch oven. Let simmer for about 15 minutes.
2. While simmering, cook the pasta as directed by the package.
3. Drain pasta and combine with the rest of the ingredients in the dutch oven.
4. Simmer another 5 minutes.

For a slow cooker version of this recipe, go to: http://www.diabeticlivingonline.com/recipe/soups/southwestern-pinto-bean-soup/

Whole Wheat Layered Pasta Casserole

Ronzoni Healthy Harvest is an excellent whole wheat pasta brand that provides about 5 grams of fiber with each serving. Because of this high fiber option, the Ronzoni Healthy Harvest Wide Noodle pasta is our favorite pasta to add to soups or casserole dishes.

The following recipe was a personal recreation of an online recipe. It is very simple, as are all of this sites recipes, and has been a big hit with all who have tried it. This recipe can be compared to a healthy version of lasagna with less work. The recipe below does not include vegetables but can certain have veggies such as spinach or summer squash and zucchini added for a even more balanced and complete dish. This dish is often served with a salad but if you choose to create this for a potluck dinner or as a meal for a new mom, adding the veggies is a much easier way to go.

Ingredients:
1 lb. ground turkey
1 Tbsp. Italian Seasoning
2 teaspoons olive oil
2 cans tomato sauce
3 cups cooked Ronzoni Healthy Harvest Noodles
1 cup of low fat cottage cheese (you can add more if you would like)
1 cup low fat sour cream (you can add more if you would like)
Salt and Pepper to taste
1 cup shredded cheese (preferably cheddar)

Directions:

1. Heat oven to 350 degrees and grease a casserole dish.
2. Place oil in skillet and turn to medium heat. Add the ground turkey, the Italian spices and brown.
3. While browning the ground turkey, cook 3 cups of pasta according to the directions on the package.
4. Mix the sour cream and cottage cheese. Add salt and pepper to taste.
5. Once the ground turkey is browned, add tomato sauce. Heat the tomato sauce.
6. Remove the noodles and strain the water. Place the noodles in the casserole dish.
7. Layer the sour cream and cottage cheese mixture.
8. Place the meat and tomato sauce on top of the cheese mixture.
9. Top with shredded cheddar cheese and place in the oven for about 10 minutes or until the cheese is melted and the cottage cheese and cream cheese mixture is warmed.

Black Bean Salsa

This recipe has been passed on so its original source is unknown. It is a HUGE hit every time it is made and has been requested repeatedly. Now you can make it and know where to go when you want to make it for your parties and family gatherings.

Ingredients:
1 can diced tomatoes (petite is recommended) - do not drain
1 can diced tomatoes with chillies - do not drain
1 can corn - drained
1 can black beans - drained and rinsed
1 chopped red pepper (optional)
1 chopped green pepper
1 small sweet onion - diced
2 cloves garlic - diced
cilantro
juice from one lemon
salt and pepper

Directions:
1. Combine all ingredients. Let set in fridge for 2-3 hours.
2. Serve with your favorite tortilla chips or use as a filling for your chicken wraps.

Black Beans with Ham and Kale

This is another recipe high in fiber and very healthy for you. No changes where made from the original so the information below is exactly as you will find on the Whole Food Market site.

Image from Whole Food Market website

Ingredients

2 tablespoons olive oil
1 (1/2-pound) piece cooked ham, cut into small cubes
2 bunches kale (about 1 pound total), stemmed and roughly chopped
Salt and pepper to taste
1 yellow onion, chopped
3 (15-ounce) cans black beans (no salt added), rinsed and drained, divided
2 cups water
1 teaspoon ancho chili powder, more to taste (optional)
1 1/2 tablespoons brown sugar

Method

1. Heat 1 tablespoon of the oil in a large pot over medium heat. Add ham and cook, stirring occasionally, until golden brown, about 5 minutes. Using a slotted spoon, transfer ham to a small bowl; set aside.

2. Add kale, salt and pepper to pot and cook, tossing often, until just wilted, 1 to 2 minutes. Transfer to a large bowl; set aside.

3. Heat remaining 1 tablespoon oil in pot then add onions. Reduce heat to medium and cook, stirring occasionally and scraping up any browned bits, until golden brown, 10 to 12 minutes.

4. Meanwhile, put 1/3 of the beans and all of the water into a blender and purée until smooth; set aside.

5. When onions are golden brown, add whole beans, chili powder, sugar, reserved ham, puréed bean mixture and salt and pepper to pot, stir well and bring to a simmer over medium high heat.

6. Cover pot, reduce heat to medium low and simmer for 5 minutes. Stir in reserved kale and serve.

Nutrition

Per serving (about 13oz/371g-wt.): 290 calories (80 from fat), 8g total fat, 1g saturated fat, 25mg cholesterol, 510mg sodium, 38g total carbohydrate (12g dietary fiber, 5g sugar), 18g protein

Quick Beaf Lo Mein (Less Ingredients)

This recipe was tested just this week and was a success. The link you will find attached to the title of this blog takes you to the original recipe. The recipe listed below has less ingredients but still tastes great. Once again, this recipe was tested because of the recent search for meals with more fiber. The fiber content of the recipe comes for the broccoli and the pasta.

Image from www.homemadesimple.com

Ingredients:
3 tablespoons of amino sauce ( has WAY less sodium than soy sauce)
2 tablespoons of brown sugar (could use less)
1 tablespoon of chili powder
4 cups of whole wheat spaghetti (recommend Ronzoni Healthy Harvest)
2 teaspoons of olive oil
1 tablespoon fresh ginger (peeled and minced)
4 garlic cloves (minced)
3 cups of broccoli florets
an onion
1 lb of flank streak, cut in long strips (strew beef works as well)

1. In a small bowl mix together the first 3 ingredients. Set aside.
2. Begin cooking pasta.
3. In a large skillet over medioum heat, saute ginger, garlic, broccoli and onion for 5 minutes in the olive oil. Add steak and cook for another 5 minutes or until done.
4. Add pasta and amino sauce mixture to the skillet and cook another 1-2 minutes, stirring constantly.

Cinnamon Pear Compote

Winter is a difficult time to include fruits in ones diet as the prices are very high for many fruits. Although it is a challenge, it is also a good time for adding fruit with high fiber. Pears are one of the Fall/Winter fruits that are high in fiber. Fiber is such and important part of ones diet but is often over looked. One should try to add soluble and insoluble fibers (about 28grams for females and 38 for males a day) in their diet for assisting with their digestive system.

The following recipe is my adaptation of the Cinnamon Pear Compote from Whole Foods Market.

2 pears (cut and cored but NOT peeled)
1/3 cup of apple juice (organic and sugar free)
2 teaspoons of cinnamon
2 teaspoons of butter
1 tablespoon of honey (if desired)
1 tablespoon of apple cider vinegar
salt to taste

Place first four ingredients into a pan and cook for about 10 minutes. Add the vinegar and salt and cook for another 5 minutes or until the liquid thickens.

This is delicious on ice cream. If you would like to have a dish with some insoluble fiber (as the pears are soluble) add a 1/4 cup of the pear compote to a bowl with a 1/4 of rolled oats and as much plain yogurt as desired. This is like a parfait that is very delicious.

Lucky you! You get two recipes in one post :).

Sweet Potato Soup

During the cold days of Fall and Winter, try this smooth and tasty soup. Not only is this great for the cold weather but it is perfect for the Fall and early Winter for those wanting to take advantage of the in season produce. This recipe is brought to us by Dannon. Take advantage of their easy to find coupons to make this very budget friendly recipe.

Ingredients:

• 2 Tbsp. canola oil
• 1 large sweet onion, sliced
• 2 tsp. ground cumin
• 3 sweet potatoes, peeled and cubed
• 1-1/2 qt. chicken broth
• 1-3/4 cup Dannon® Plain Yogurt
• 2 Tbsp. chopped parsley or cilantro
• 1/4 cup toasted pumpkin seeds

Directions:

• 1. In a soup pot heat oil. Add onions and cumin and sauté 3-4 minutes. Add potatoes and chicken broth and bring to a boil. Reduce heat and simmer soup 20-25 minutes.
• 2. Puree soup with 1-1/2 cups Dannon® Plain Yogurt and parsley or cilantro. Serve each portion of soup with a dollop of remaining yogurt and a sprinkle of pumpkin seeds.

Yields: 12 Servings (8 oz. per serving

Greek Salad

This delicious and very nutritious salad comes to us from Betty Crocker. This particular recipe was used at a recent family reunion and was a hit! Some people do not like olives or cucumber. Both can easily be set aside and added by those who would like it in their salad.

Ingredients

Lemon Dressing
1/4	cup vegetable oil
2	tablespoons lemon juice
1/2	teaspoon sugar
1 1/2	teaspoons Dijon mustard
1/4	teaspoon salt
1/8	teaspoon pepper
Salad
7	oz spinach, torn into bite-size pieces (5 cups)
1	head Boston lettuce, torn into bite-size pieces (4 cups)
1	package (4 oz) crumbled feta cheese (1 cup)
4	medium green onions, sliced (1/4 cup)
24	pitted ripe olives
3	medium tomatoes, cut into wedges
1	medium cucumber, sliced

1.	In tightly covered container, shake all dressing ingredients.
2.	In large bowl, toss salad ingredients and dressing. Serve immediately.

Nutrition Information:

1 Serving: Calories 140 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat0g); Cholesterol 15mg; Sodium 680mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 2g); Protein 4g Percent Daily Value*: Vitamin A 70%; Vitamin C 30%; Calcium 10%; Iron10% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Mixed-Berry Coffee Cake

Crushed low-fat granola creates a deliciously crunchy and streusel-like topping in no time flat! From eatbetteramerica.

Prep Time:15 min

Start to Finish:1 hr

makes:8 servings

1/3	cup packed brown sugar
1/2	cup buttermilk
2	tablespoons canola or soybean oil
1	teaspoon vanilla
1	egg
1	cup Gold Medal® whole wheat flour
1/2	teaspoon baking soda
1/2	teaspoon ground cinnamon
1/8	teaspoon salt
1	cup mixed berries, such as blueberries, raspberries and blackberries or Cascadian Farm® frozen organic harvest berries (do not thaw)
1/4	cup low-fat granola, slightly crushed

1.	Heat oven to 350°F. Spray 8-inch or 9-inch round cake pan with cooking spray.
2.	In large bowl, mix brown sugar, buttermilk, oil, vanilla and egg until smooth. Stir in flour, baking soda, cinnamon and salt just until moistened. Gently fold in half of the berries. Spoon into pan. Sprinkle with remaining berries and the granola.
3.	Bake 28 to 33 minutes or until golden brown and top springs back when touched in center. Cool in pan on cooling rack 10 minutes. Serve warm.

Nutritional Information

1 Serving: Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 30mg; Sodium 150mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 12g); Protein 4g % Daily Value*: Vitamin A 2%; Vitamin C 2%; Calcium 4%; Iron 6% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains
*% Daily Values are based on a 2,000 calorie diet.

NOTE: Since not many people have buttermilk sitting in their fridge, an easy conversion is to use plain yogurt. Use the same amount as called for with the buttermilk. If you do not have plain yogurt but have vanilla yogurt, go ahead and use that but omit the vanilla called for in the recipe.
Also, you may choose to use honey instead of brown sugar. If you do choose to do that, use less then 1/4 cup of honey as that will be plenty. Since the fruit contains sweetness and if you are using vanilla yogurt and that contains sweetness, you may choose to omit the brown sugar/honey altogether.

Meatloaf "Muffins"

Meatloaf is known as a comfort food and as with many comfort foods, meatloaf can be a little fattening. Below is a delicious version of meatloaf that reduces the fat and sugar (yes meatloaf does have fat). The reason this recipe is called cupcake meatloaf is because it is shaped in muffin tins. The best name for this really would be Meat-Muffins since the meat is not shaped into a loaf.

Ingredients:

1 lb of lean ground turkey
3/4 C of rolled oats
1 egg
dash of salt and pepper (and any other spices you desire)
1/2 C of tomato sauce (no salted - usually the salted contains way too much salt)

1. Preheat the oven to 350 degrees. If you have a toaster oven, this is a great time to use it as you will make 6 meat muffins out of the amount above.
2. Spray a 6 muffin tin with cooking spray or use cupcake liners.
   
3. In a bowl mix all ingredients except the tomato sauce.
4. Press the meat into the muffin tins.
5. Cover the tops of the meat muffins with the tomato sauce and the spices of your choice.
6. Cook in the oven for about 30-35 minutes.

NOTE: You will notice in this recipe that there is not worcestershire sauce or ketchup. Those have been either completely removed or replaced because both contain high-fructose corn syrup - something you want to avoid.

Stuffed Cabbage Rolls

Many do not think about cabbage rolls as a tasty addition or main part of a meal but it is a delicious main course. This recipe is very simple and allows for adaptation depending on one's diet restrictions. For those doing the South Beach diet, this is a permissible recipe beginning even from phase 1.

Image is from eatingwell.com

Ingredients:

12 cabbage leaves
1 lb. ground turkey
1/4 cup of green onion
1/4 of green pepper
1 can of tomato sauce (no salt added)
Garlic salt and pepper (to taste)

1. Heat oven to 350 degrees.
2. Place cabbage leaves in a pot filled with boiled water. Set the pot aside - do not continue to boil the water. Let is sit for 10 minutes.
   
3. While the cabbage "cooks," fry the ground turkey, onion and green pepper with the seasoning of choice (garlic salt and pepper are listed).
   
4. Pour 1/2 a can tomato sauce in the meat mixture, mix together and set aside.
   
5. Pour the water out of the cabbage pot and let the cabbage cool.
   
6. Place 1/4 cup of the meat mixture onto a leaf of cabbage. Tuck the leaf sides under so the the seams are on the greased cookie sheet. Repeat this step until all the meat mixture and cabbage leaves are used.
7. Use the other half of the tomato sauce to pour spoonfuls on top of the cabbage leaves. Sprinkle the sauce with some salt.
8. Cook for 20 minutes.

Note: The meat can be combined with cooked brown rice or other types of veggies. The choice is yours.

Berry Smoothie

Many enjoy going to places like The Smoothie King to get a "healthy" smoothie. Although this is better than no smoothie at all, imagine knowing exactly what goes into your smoothie and having a better version then what is provided at a place like The Smoother King.

This recipe is also a great way to get a serving of fruits, a good amount of calcium and vitamin D. I highly recommend this for breakfast. You won't need much more to accompany this delicious treat.

Image compliments of thehealthyeatingsite.com/banana-berry-smoothie

Ingredients:

1/2 c. cup of plain yogurt
2 teaspoons honey (amount is to taste)
1/2 c. mixed frozen or fresh berries (choices are up to you :) )
1/2 c. low fat milk

1. Place all ingredients in a blender and mix to desired consistency.
2. Pour and enjoy!

Crustless Spinach Quiche Cups

For those who LOVE breakfast but know that there are can easily be many calories, fat or bread involved, these quiche cups are a great alternative. Many believe that quiche has to have bread, but let me assure you, they do not! The quiche cups are just as good without the bread and can easily be frozen to be taken out and warmed the morning or evening of the meal.

Ingredients:

4 eggs (or 3/4 cup of egg substitute)
1 pkg of spinach (thawed)
1/2 evaporated milk
Green onions (amount is to taste)
Dash of salt and pepper or spice of choice (I use Mrs. Dash garlic and herb mix)

1. Pre-heat the oven to 350 degrees and grease a 12 cup muffin pan.
   
2. In a bowl beat the eggs then add the milk and mix.
   
3. Microwave the spinach and let cool before adding it to the egg mixture. When the spinach is cooled, add it, the green onions and spices to the egg mixture. Mix well but not too much.
   
4. Using a 1/3 cup measuring utensil, scope the egg mixture into each muffin pan. Place pan in the oven and bake for 20 minutes.
   
5. Cool for 10 minutes before taking the quiche cups out. Using a knife, loosen the side of the quiche so as to not leave any quiche in the pan.
6. Serve with turkey bacon or sausage.
   

Hummus and Veggies

Hummus a wonderful snack filled with good nutrients. This is a snack that can help you encourage your children to eat the much needed 4-5 servings of veggies a day. Hummus is also a great appetizer to a healthy and tasty meal. There are many twists to the hummus recipe but the version I am sharing below is the basic one.

The image above is provided by womansday.com

Ingredients:
1 can (15 oz) garbanzo beans
2 Tbsp. olive oil
Juice of 1 lemon
1 clove of garlic (number of cloves is a taste preference)
Dash of salt
Dash of cumin

Place all ingredient in a blend and mix until smooth. Serve with veggies of your choice. Options of veggies include carrot, yellow squash, zucchini, cucumber, or peppers.

Note: You can easily change up the recipe by adding other spices such as basil, oregano, parsley, Cajun spice or any other spice you enjoy.

Greek Whole Wheat Pizza

Every week, my husband and I have a group of friends over. We share a time of good food and fellowship and each week we have a different theme. So on our pizza night, I made a version of the recipe below and for the healthy conscious people, it tasted good. For the men who think that whole wheat isn't really a great option, my husband liked this recipe. Who doesn't like pizza, right? This is simply a healthy version that allows you to have more pieces without worrying about your health.

The following recipe comes straight from Eat Better America website.

50 % less fat • 66% more fiber • 33% fewer calories than the original recipe. We tossed up a heart-healthier, whole wheat flour crust, dashed the salt and olive oil, and added plum tomatoes to make this pizza a wiser choice. From eatbetteramerica.

Prep Time:20 min
Start to Finish:1 hr
makes:12 servings

Crust

• 1 package regular active dry yeast
• 3/4 cup warm water (105°F to 115°F
• 2 cups Gold Medal® whole wheat flour
• 2 teaspoons sugar
• 1/2teaspoon salt
• 1 tablespoon olive oil
• 1 tablespoon cornmeal

Topping

• 3/4 cup organic pizza sauce (from 15-oz can)
• 1 cup shredded reduced-fat mozzarella cheese (4 oz)
• 1 cup shredded cooked chicken breast
• 2 medium plum (Roma) tomatoes, thinly sliced
• 1/4 cup pitted kalamata olives, halved
• 1/2 cup crumbled feta cheese (2 oz)
• 1/4 cup chopped fresh basil leaves

1. In medium bowl, dissolve yeast in warm water. Stir in flour, sugar, salt and oil. Stir with fork until dough forms. Turn dough onto lightly floured surface; knead 12 times. Return to bowl. Cover; let rest 20 minutes.
2. Heat oven to 425°F. Spray large cookie sheet with cooking spray; sprinkle with the cornmeal. Gently push fist into dough to deflate. Spray hands with cooking spray; press dough into 15x10-inch rectangle on cookie sheet.
3. Bake 8 minutes. Spread pizza sauce over partially baked crust to within 1/2 inch of edge. Top with mozzarella cheese, chicken, tomatoes, olives and feta cheese.
4. Bake 10 to 15 minutes longer, or until cheese is melted and edges of crust are golden brown. Sprinkle with basil.

Nutritional Information
1 Serving: Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 20mg; Sodium 270mg; Total Carbohydrate 19g (Dietary Fiber 3g, Sugars 2g); Protein 10g % Daily Value*: Vitamin A 8%; Vitamin C 2%; Calcium 10%; Iron 8% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 1 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains *% Daily Values are based on a 2,000 calorie diet.