FRIDAY FARE: Super Foods - Eggs

This week's Super Food is: EGGS

The following information comes from EverydayHealth.com...

"The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver."

On Healthybodydaily.com, eggs are listed as one of Dr. Oz's 4 super value super foods:

"For those worried about cholesterol, studies have also shown that an egg a day will not significantly affect your cholesterol levels. A half-dozen eggs cost about $1, or approximately 17 cents a day."

Let's do 3 healthy egg recipes (because I can't decide on just one!) These all come from Fitnessmagazine.com.

Recipe #1 - Mexican Egg Scramble

Ingredients

3 egg whites (or use the whole egg - remember, the yolk is where that choline is)
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese (I use Sharp cheddar - just a tiny bit packs a huge taste)
2 tablespoons salsa

Directions

Scramble 3 eggs/egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.

Recipe #2 - Egg White Muffin Melt

Ingredients

3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato

(that's 3 Super Foods - eggs, spinach, and tomato!)

Directions

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Recipe #3 - Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

Ingredients

1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper

Directions

In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread

FRIDAY FARE: Super Foods - Spinach

I was gone to a breast cancer retreat this last weekend, so I didn't get to update the blog. But, I didn't really want to skip the Friday Fare, so here is the healthy recipe for last week... on the way home, I had a really yummy salad at Kneaders, that was made with SPINACH - so, that's the super food for this week.

For the information on spinach, I went to a website called Superfoodsrx.com. Here's what they have to say about this super food:

"Spinach and it’s green, leafy sidekicks, are among the most nutritious foods on earth. Calorie for calorie, spinach provides more nutrients than any other food. Low in calories and jam-packed with nutrients, spinach should be a regular part of your daily menu. Overwhelming research has demonstrated an inverse relationship between spinach consumption and the following:

Cardiovascular disease, including stroke and coronary artery disease
Cancer, including colon, lung, skin, oral, stomach, ovarian, prostate and breast
Age related macular degeneration (AMD)
Cataracts

In addition, preliminary research suggests that spinach may help prevent or delay age-related cognitive decline."

What is so powerful about spinach?

"The list of compounds that have been discovered in spinach is truly impressive. Beyond the iron that Popeye was yearning for, spinach contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids."

Here's a recipe for a salad very much like the one I had yesterday - it was SO yummy!

Grilled Chicken, Spinach, and Strawberry Salad with Raspberry Vinaigrette


Ingredients

1 package of baby spinach
2 cups of sliced strawberries
2 chicken breast (I would cut into pieces and then cook in a little bit of olive oil and whatever seasoning if your favorite - that way, the chicken will have wonderful flavor on every part of each piece!) Try it without the chicken, if you don't want the meat.
crumbled Feta cheese
Candied nuts (you can use whatever nuts you like - I love the pecans with this salad.)

Directions

After cooking the chicken, toss everything together. It's really good when the chicken is warm, or you can try it cold, as well.

Raspberry Vinaigrette Dressing
(found on Myrecipes.com)

Ingredients

1/3 cup raspberry vinegar
1 tablespoon Dijon mustard
1/2 teaspoon sugar (you can use something healthier here)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup olive oil

Directions

Whisk together the first 5 ingredients, and then add olive oil.

Another dressing recipe - this one is super easy!
(This one came from allrecipes.com.)

Ingredients

1/4 cup olive oil
1 cup seasoned rice vinegar
1 (10 ounce) jar seedless raspberry jam

Directions

Whisk everything together. If you are watching your sugar intake, use a sugar-free jam.

ENJOY!!

FRIDAY FARE: Super Foods - Kidney Beans

Sorry I've been so neglectful with the blog this week! Yesterday was Friday Fare - and I should have posted another healthy recipe, but I didn't. Oops! So, I'll do it today. For the past 4 weeks, we've been talking about different "Super Foods", and this week is: Kidney Beans. The following information comes from Allrecipes.com...

"There are 112 calories in 1/2 cup of kidney beans.
Benefits: Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. They are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain."

The recipe I chose to share is:

Mexican Bean and Rice Salad
(found on Allrecipes.com)

Ingredients

2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste

Directions

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.

FRIDAY FARE: Super Foods - Milk

This week's Super Food is: MILK

Milk is a great source of calcium, (which lowers blood pressure),magnesium, and potassium.

There are several benefits to drinking milk... here are some from Allrecipes.com - "Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning."

SWEET! I love milk. I was reading recently in "Prevention" that there is a secret weapon that will speed muscle repair after exercise (because of carbs and protein) - Chocolate Milk! Sip 8 ounces of the low-fat kind after you exercise. I actually take it a step further, and have a chocolate protein shake, but add low-fat milk instead of water. 2 tablespoons of chocolate milk mix adds 60 calories to your milk, but you really only need about 1 tablespoon to have a rich, yummy treat.

A few ways to add low-fat or fat-free milk to your diet:
1. Make hot cereals or low-sodium soups with milk instead of water
2. Have a cup of hot cocoa: add 1 cup of milk, 2 packets of sugar substitute and cocoa together and heat in a pan.
3. Make sugar-free instant pudding with low-fat or fat-free milk. Serve with berries.
4. Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce
5. Most fast food restaurants offer low-fat milk, so order that for your drive through treat.

Ok, so today I picked a pudding recipe to use our Super Food ingredient...

PUMPKIN PIE TARTLET

(A rich, guilt-free treat! Only 97 calories and 1 gram of fat.)

Ingredients

16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (12 fluid ounce) can NESTLE® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces

Directions

Preheat oven to 350 degrees F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.
Combine sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.
Bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.

FRIDAY FARE: Super Foods - Carrots

The next Super Food I'm introducing is CARROTS. Carrots are one of the top sources of beta-carotene, which is an antioxidant that protects arteries. There are 32 calories in one medium-sized carrot. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide potassium and magnesium - which can lower blood pressure. They are have folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

Here are some ideas on getting more carrots into your diet (from Allrecipes.com)

1. Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite

2. Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.

3. Instead of chips, serve pre-sliced carrots with dip

4. Add finely grated carrots to muffins, tuna or salmon salad, and casseroles

5. Microwave baby carrots and stir in a dollop of honey for a sweet side dish

6. Roast carrots in the oven with olive oil

Ok, so let's get on with the healthy recipe - this one got rave reviews!!

CARROT RICE
"Fragrant basmati rice sauteed with carrots, onions, fresh ginger, peanuts, and cilantro. You will be surprised to taste this delicious rice."

Ingredients

1 cup basmati rice
2 cups water
1/4 cup roasted peanuts
1 tablespoon margarine
1 onion, sliced
1 teaspoon minced fresh ginger root
3/4 cup grated carrots
salt to taste
cayenne pepper to taste
chopped fresh cilantro

Directions

Combine rice and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low, cover with lid, and allow to steam until tender, about 20 minutes. While rice is cooking, grind peanuts in a blender and set aside. Heat the margarine in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned golden brown about 10 minutes. Stir in ginger, carrots, and salt to taste. Reduce heat to low and cover to steam 5 minutes. Stir in cayenne pepper and peanuts. When rice is done, add it to skillet and stir gently to combine with other ingredients. Garnish with chopped cilantro.

FRIDAY FARE: Super Foods - Apples

BANANA-APPLE-CRANBERRY MUFFINS


The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!

Ingredients

3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)

Directions

Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.

Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.

FRIDAY FARE: Super Foods - Almonds

I was reading and researching on allrecipes.com about what they call "super foods". I found it very interesting, and thought I'd share a little bit here...

"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:

* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"

They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.

Today: ALMONDS

"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.

Good ideas:

"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."

RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)


Ingredients

5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish


Directions

Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

ENJOY! Leave a comment and tell me how you liked it.

Next Friday: Apples

-Kara

FRIDAY FARE: Pineapple Chicken Salad Pitas

I saw some chicken salad at Costco the other day. It looked good, but there were a few problems: I could tell just by looking at it that it wasn't a healthy recipe, and there was no fruit mixed in - I love chicken salad with fruit. So, I didn't get it. And, I'm still craving a good, healthy chicken salad. I found the following recipe on Cookinglight.com, and thought it sounded yummy - and a plus... I've got all of the ingredients at home with me. Hope you like it!

Pineapple Chicken Salad Pitas


Ingredients

2 1/2 cups chopped cooked chicken breast (about 1 pound)
1/2 cup matchstick-cut carrots
1/3 cup sliced almonds, toasted
1/3 cup light mayonnaise
1/4 cup finely chopped green onions
1/4 cup plain fat-free yogurt
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) can crushed pineapple in juice, drained
4 (6-inch) whole wheat pitas, each cut in half
8 Romaine lettuce leaves

Preparation

Combine first 11 ingredients in a large bowl, stirring well. Line each pita half with 1 lettuce leaf; fill each half with 1/3 cup chicken mixture.

Michele Powers, Cooking Light
MAY 2007

A fun little tidbit: I could never say the word Worcestershire, until I worked at a Dream Dinners with a girl who was from England. She taught me how to say it, and I was surprised at how easy it is: Woo-ste-shir. Easy peezy!

FRIDAY FARE: Eggs Italiano - for a Mother's Day Brunch

How about a healthy brunch recipe for Mother's Day - something that is equally easy to make and absolutely beautiful to behold?! This recipe comes from EatingWell.com...



EGGS ITALIANO

Ingredients

1/4 cup distilled white vinegar
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini, (about 2 medium), diced
12 ounces plum tomatoes, (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt
Freshly ground pepper, to taste
8 large eggs
4 whole-wheat English muffins, split and toasted
2 tablespoons freshly grated Parmesan cheese

Preparation

Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.

Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.

To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.

Nutrition

Per serving: 329 calories; 14 g fat ( 4 g sat , 6 g mono ); 425 mg cholesterol; 31 g carbohydrates; 22 g protein; 5 g fiber; 675 mg sodium; 570 mg potassium.

FRIDAY FARE: Turkey and Strawberry Salad

I was at Costco today, and saw their strawberries. YUM! So, I thought I'd find a healthy recipe that uses strawberries and turkey... here ya go!

Turkey-Mixed Greens Salad with Strawberries, Kiwi and Cashews in Honey-Sesame Dressing
(This is from Quick Fix Meals with Robin Miller - on FoodNetwork.com)


Oh, my goodness, doesn't that look scrumptious!

Ingredients:

1 (1 1/2-pound) reserved cooked turkey tenderloin, sliced
4 cups mixed greens
1 cup sliced strawberries
2 sliced kiwi
1/2 cup dry-roasted, salted cashews
1/2 cup reduced-sodium chicken broth
2 tablespoons honey
2 teaspoons sesame oil
2 teaspoons honey mustard
Salt and ground black pepper

Directions:

Cut turkey into bite-size pieces and set aside.

Arrange the mixed greens on salad plates or large serving platter. Top with turkey, strawberries, kiwi, and cashews.

In a small bowl, whisk together broth, honey, sesame oil, and honey mustard. Season to taste with salt and black pepper. Pour mixture over turkey and spinach salad.

FRIDAY FARE: Healthy Eating Out!

Today, I found an article at Health.com, that talked about America's Top 10 Healthiest Choices for fast food restaurants. Here in Utah, we are able to go to 5 of the Top 10. Since we probably all eat out every once in a while, I thought I'd mention those 5 restaurants here - for your information. I've used parts of the reviews and the pictures from the article here:


#2 - JASON'S DELI
Thumbs Up: Devotion to organic food - 1/5 of all ingredients are organic. Creative salads. Ultrahealthy sandwiches. Whole wheat wraps.
Danger Zone: High sodium in some sandwiches
Locations: Salt Lake City, Orem, and Murray


#4 - NOODLES AND COMPANY
Thumbs Up: Only healthy soybean oil is used in sauteing. Whole grain linguine noodles. You choose what goes into your dish. Lean proteins and organic tofu are options.
Danger Zone: Desserts are very high in fat and calories.
Locations: Orem, Salt Lake City, and Draper


#6 - CHIPOTLE MEXICAN GRILL
Thumbs Up: Buffet-style gives you complete control over ingredients. Organic homone-and-antibiotic-free meats. You can skip the high-carb tortilla with Burrito Bowls.
Danger Zone: Don't go wild on cheese and sour cream!
Locations: 2 in Salt Lake City, Cottonwood Heights


#8 - MCDONALDS
Thumbs Up: You can choose apple dippers instead of fries in the Happy Meal. Lowfat milk or juice instead of soda. Fries are cooked in Canola Oil. Grilled Chicken Wrap - only 270 calories.
Danger Zone: Super-sizing!
Locations: Just look around!


#9 - EINSTEIN BROS. BAGELS
Thumbs Up: Reduced fat schmears. Other toppings available - hummus and peanut butter. Good Grains bagel has 4 grams of fiber. Salads, and fruit salad.
Danger Zone: "Overstuffed" sandwiches high in calories.
Locations: Provo, Salt Lake City, Midvale

The other restaurants on the list, that are not located in Utah, are:

#1 - Panera Bread
#3 - Au Bon Pain
#5 - Corner Bakery Cafe
#7 - Atlanta Bread
#10 - Taco Del Mar

If you'd like to read the full article, go to:
Health.com

FRIDAY FARE: Healthy Italian appetizers...

One of my favorite things to order at an Italian restaurant is Bruschetta. Crusty slices of freshly made Italian bread, topped with tomatoes, basil, garlic, and olive oil. Mmmmm! Bruschetta is a recipe that dates to the 15th century, and comes from Central Italy. It usually stars as the appetizer in a meal. It's always seemed pretty healthy to me, but if you make it yourself, you can make sure it's healthy, right? So, today I've got two different healthy recipes for you to try: One is a Bruschetta recipe, and the other is a Crostini recipe - very similar...



Tomatoe Bruschetta
(This is exactly how I like Bruschetta, but I've never tried it with Pine Nuts - hmmmm. This is a single serving, so multiply the ingredients by how many people you are serving.)

Ingredients:

1 baguette (10 slices per serving)
1 tomato
1 clove garlic
5 fresh basil leaves chopped
1/4 C toasted pine nuts
sea salt to taste
pepper to taste
fresh grated parmesan cheese to taste
1/4 C balsamic vinegar
1/4 C extra virgin olive oil

To make:

Dice tomatoes, chop garlic and basil and place in bowl. Add other ingredients and combine. I always sprinkle the sea salt and add the vinegar before I add anything else because I like the tomatoes to marinate for a minute in that combination, but that is totally not necessary. Slice your baguette into 1/3 inch slices and drizzle olive oil over their tops. Toast your bread until it's golden in color. I broil mine in the oven for just a minute or two. Top your bread with the delectable tomato combination and enjoy!


I found this recipe, and picture, on the blog: Twohealthysisters.blogspot.com. It sounded so good! I've linked the title of the recipe to their blog, so that you can visit. I'm sure you can find many good recipes there! The only two things I would change - I'd add some garlic to the olive oil that you drizzle on the bread before you toast it. And, instead of parmesan, I LOVE Feta cheese - it's tastier, and very strong - you only need a little bit to make a big impact.




FRESH HERB-TOMATO CROSTINI
(This one sounds great, but it does lack one of my favorite ingredients: fresh basil)

Ingredients

1/4 cup olive oil
2 garlic cloves, pressed
1 (8.5-oz.) French bread baguette, cut into 1/4-inch-thick slices
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 large tomato, finely chopped
3/4 cup finely chopped green onions
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh mint
1/3 cup crumbled feta cheese

Preparation

1. Preheat oven to 350°. Stir together olive oil and garlic; brush on 1 side of each bread slice. Place bread slices, garlic sides up, on a baking sheet. Bake 10 to 12 minutes or until lightly toasted.
2. Whisk together lemon juice and next 3 ingredients in a large bowl. Add tomato and next 3 ingredients; gently toss to coat.
3. Top each bread slice with tomato mixture (about 2 rounded teaspoonfuls each). Sprinkle with cheese.

(This recipe was submitted to Southern Living magazine by Anita Embry, Vincent, Alabama, in MAY 2009. Click on the name of the recipe to visit the "My Recipes" website I found it at.)

A few suggestions: make your Bruschetta or Crostini with FRESH ingredients - chop fresh veggies, mince fresh garlic, chop fresh basil, etc. I love the cherry tomatoes at Costco - they are sweet, and pretty. It would be fun to use these in either recipe. Just slice them, so they stay that nice round shape.

ENJOY!! And let me know if you try the recipes - I'd love to hear if you like them.

-Kara

FRIDAY FARE: One Bowl Chocolate Cake

ONE BOWL CHOCOLATE CAKE

I got this recipe from www.eatingwell.com. The little blurb on the recipe said the following:

"This easy-to-make chocolate cake is dark, moist, rich—and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple “from scratch” recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour."

Ingredients

* 3/4 cup plus 2 tablespoons whole-wheat pastry flour, (see Ingredient Note)
* 1/2 cup granulated sugar
* 1/3 cup unsweetened cocoa powder
* 1 teaspoon baking powder
* 1 teaspoon baking soda
* 1/4 teaspoon salt
* 1/2 cup nonfat buttermilk, (see Tip)
* 1/2 cup packed light brown sugar
* 1 large egg, lightly beaten
* 2 tablespoons canola oil
* 1 teaspoon vanilla extract
* 1/2 cup hot strong black coffee
* Confectioners' sugar, for dusting

Preparation

1. Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.
2. Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.
3. Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Tips & Notes

* Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.
* Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 139 calories; 3 g fat ( 1 g sat , 2 g mono ); 18 mg cholesterol; 26 g carbohydrates; 2 g protein; 2 g fiber; 212 mg sodium; 60 mg potassium.

I'm going to try this cake as soon as I get all of the ingredients - let me know if you make it, and what you think of it!

FRIDAY FARE: Christmas Party Recipe Share...

Recipes from our Christmas party. I realize that these aren't exactly "healthy" recipes, but they were good! I'm not sure who brought some of these recipes...

Chocolate Chip Cheesecake Bars
1 8 oz. pkg. cream cheese, softened
1/2 cup sugar
1 egg
1/2 cup coconut, if desired
1 (18 oz) roll Pillsbury Refrigerated Chocolate Chip Cookies

1. Heat oven to 350 degrees. In small bowl, combine cream cheese, sugar and egg; beat until smooth. Stir in coconut.

2. Break up half of cookie dough into ungreased 9 or 8-inch square pan. With floured fingers, press dough evenly in bottom of pan to form crust. Spread cream cheese mixture over dough. Crumble and sprinkle remaining half of dough over cream cheese mixture.

3. Bake at 350 degrees for 35-40 minutes or until golden brown and firm to the touch. Cool 30 minutes. Refrigerate at least 2 hours or until chilled. Cut into bars. Store in refrigerator.

Championship Bean Dip - from Colette Harris

1 can refired beans
1 cup picante (salsa)
1 cup shredded Monterey Jack cheese
1 cup shredded Cheddar cheese
3/4 cup sour cream
1 pkg. cream cheese, softened
1 T. chili powder
1/4 tsp. cumin

Mix ingredients together. Put in a crock pot and cook for 2-3 hours on low.

Cake Mix Cookies - from Beth Crowley

1 cake mix, any flavor. To the dry cake mix, add 1/2 cup vegetable oil and 2 eggs. Mix well. You can add chocolate chips, nuts, peanut butter chips, raisins, or any other add-in. Preheat oven to 350 degrees. Drop the batter by spoonfuls about 2 inches apart on an ungreased cookie sheet. Bake for 8-10 minutes, watching closely because they brown quickly.

Avalanche Cookies - from Kathy Howard

1 1/2 pounds white chocolate or almond bark
1 cup dry roasted peanuts
5-6 cups Golden Grahams cereal

Melt white choc. or almond bark in double broiler. Combine all ingredients in large bowl. Mix until evenly coated. Drop by teaspoonfuls on waxed paper. Cool 1 hour.

Easy Mint Thins

Round buttery crackers
Mint oil
Melting chocolate
Optional - sprinkles or crushed peppermint candy

Melt chocolate according to directions, add a few drops of mint oil and stir. Coat crackers on both sides with chocolate and cool to harden. You may add sprinkles or crushed peppermint to the top of mints before cooling.

Mini Cheesecakes - from Colette Harris

24 Nilla wafers
3/4 cup sugar
2 eggs
2 (8 oz.) pkgs cream cheese, softened
2 tsp. lemon juice
1 tsp. vanilla
cherry or raspberry pie filling or strawberry jam

Place cupcake liners in 24 muffin tins. Put one Nilla wafer in each liner, round side up. Combine sugar, eggs, cream cheese, lemon juice, and vanilla. Beat until smooth. Spoon cream cheese mixture on the Nilla wafers, filling cups 1/2 full. Bake at 350 degrees for 20 minutes. Let cool completely, then carefully remove papers. (They sink in the center.) Top with pie filling or jam. Refrigerate until ready to serve.

Hints: I freeze the cheesecakes before I add the filling. They come out of the papers easier without sticking to the sides. Using the silver metallic cupcake liners also help the cheesecakes not to stick to the sides as much. Sometimes, before serving the cheese cakes, I will add a little cool whip to the top of each one and then add a small raspberry or cherry to the center - depending on the type of pie filling I use.

FRIDAY FARE: Elegant Turkey, Cranberry, & Brie Quesadilla

Looking for healthy recipes for Breast Cancer patients, I came across this information posted at the Avon Foundation Breast Center, at Johns Hopkins Medicine website:



Guidelines for Healthy Eating



There are no food or dietary supplements that will act as “magic bullets” to prevent breast cancer from returning. National Cancer Institute guidelines for cancer prevention can be used to decrease the chance of a breast cancer recurrence. These guidelines include:



* Increase intake of fruits, vegetables, and whole grains

* Decrease fat intake to <>

* Minimize intake of cured, pickled and smoked foods

* Achieve and maintain a healthy weight

* Alcohol consumption should be done in moderation, if at all



So, today's recipes include fruit - and it's a great recipe for all the leftover turkey you'll have next week! ;-) I found this recipe on Healthy Kids Recipes (www.healthy-kids-recipes.com), and I can't wait to try it!



ELEGANT TURKEY, CRANBERRY & BRIE QUESADILLA





Chive Topping:

1/2 cup Sour cream, low fat

1 oz (1/2 cup) Chives, thinly sliced

1 teaspoon Fresh garlic, minced

1/2 teaspoon Lemon juice

1/4 teaspoon Salt

1/8 teaspoon Cayenne pepper, ground



Quesadilla:

1 lb Turkey breast cutlets (or use leftover Thanksgiving turkey)

2 cups Brie, rind removed

8 Flour tortillas, low fat, 8-inch

1 cup Cranberries, sweetened dried

1/2 cup Walnuts, toasted and chopped

1/2 cup Chives, thinly sliced



Preheat oven to 350°F. Purée chive topping ingredients in food processor until smooth. Refrigerate. Sauté cutlets in lightly oiled skillet over medium heat 5 minutes per side until turkey is no longer pink in center and reaches internal temperature of 170°F. Cool and shred.



To make quesadilla:

Spread 1/2 cup Brie over tortilla.

Layer 1/2 cup turkey, 1/4 cup cranberries, 2 tablespoons walnuts and 2 tablespoons chives.

Top with second tortilla.

Bake quesadillas on baking sheet 8 to 10 minutes until cheese is melted.

Cut into wedges. Serve with chive topping. Makes 4 quesadillas.

FRIDAY FARE - Healthy Recipe... Chicken Nachos

Here's another scrumptious recipe sent in by guest blogger, Shannon Stahura...

"This recipe is great to make when you don't have time to make anything and it's a crowd pleaser!"

Chicken Nachos

Ingredients:

Whole Roasted chicken from deli (precooked and you shred it )
1 15 oz can of corn
1 15 oz can black beans
2 cups fresh salsa
2 cups shredded cheddar
2 cups diced tomatoes
1 bag tortilla chips (baked are optional)

Directions :

1. Spray skillet with Pam and heat shredded chicken corn, beans, salsa and tomatoes to desired temperature.

2. Spread chips out on serving plate and top with chicken mixture .

3. Sprinkle cheese over chicken mixture and top with sour cream and serve it up!

(I made the Chicken Tortilla Soup, that Shannon posted last Friday, for dinner last Sunday - it was a HIT! Yum!)

Thanks, Shannon.
-Kara

FRIDAY FARE - Healthy Recipe: Chicken Tortilla Soup

Sorry for the lack of posting this week. We've had a CRAZY few days getting ready for our Kick-Off next Thursday. I hope you are all planning on attending. We've got a great keynote speaker, and a silent auction with a TON of cool stuff.

Anyway, guest blogger, Shannon Stahura, sent me this recipe LAST Friday (when I was super sick), and I didn't post it. It looks SO yummy. I think I'll make it when my son comes home with his girlfriend to visit on Sunday. Here is her recipe for you...

"With the chill in the air, I am still focused on soups. So... here is another soup recipe. It just seems like a great way to stay warm, get comfort and of course get those veggie servings. Not to mention, when you stick with the broth-based soups they tend to be low in calories and fat, so that is always a plus. This week's soup is one of my favorites. I make it probably once a month and its something that everyone loves. I get a lot of recipe requests for this one!"

Chicken Tortilla Soup
(prep time 30 minutes/ serves 8-10)

Ingredients

4 boneless, skinless chicken breasts - cooked and shredded or diced
2 cups of fresh salsa
6-8 cups of chicken broth
1 tablespoon butter
1/4 cup onion
1/2 teaspoon chili powder
2 tsp cumin
1/2 tsp salt
1/2 tsp seasoned pepper
2 cups canned black beans
2 cups corn
juice of one lime

Directions

1. Bake or boil chicken breasts, then shred or dice chicken and set aside.
2. In a large stock pot, melt butter and sautee onion until soft. Add chicken broth, then add everything else. Bring to a boil and then simmer for 15 minutes and serve.

*Optional
Top with crushed tortilla chips, shredded cheddar, sour cream and diced avacado and serve with a wedge of lime.

ENJOY!!!

FRIDAY FARE - Green Smoothie...

Guest blogger, Shannon Stahura, sent this in. Shannon is a friend and neighbor of mine. She helped me out lots during my treatment. Her mom is currently undergoing treatment for breast cancer, and Shannon volunteered to help me out here on the blog with recipes...

"My trainer gave me this recipe and I have been making it for breakfast and as a snack for the last couple of weeks . If you have had the naked juice or odwalla green juice it is very similar . This is a great fast and easy way to get your fruit and veggie servings."

GREEN SMOOTHIE

1 cup water
2 cups spinach
1 cup fresh pineapple
1 banana
1 cup ice

Optional...

Add protein powder or a teaspoon of coconut oil. Coconut oil is a great way to get your serving of healthy fats and adds some thickness to the shake.

Directions...

1. Blend spinach and water until well blended
2. Add the rest of the ingredients and blend well and drink it up.

The whole food blenders such as Vitamix or bBlendtec are recommended.

By-the-way, at our nutrition meeting in the summer, Kim - one of our Sister Survivors - showed us how to make green smoothies, so I'm excited to have another recipe. I've still got a few of Kim's smoothie recipes if anyone didn't get a packet. Let me know... sistersurvivors@gmail.com

-Kara

FRIDAY FARE: Healthy Recipe - Tortellini Dish...

Guest blogger - Shanna Stahura - sent this recipe in to share with you...

This recipe has it all...its healthy, has amazing flavor and its fast... you can make it in under 15 minutes. This recipe is a hit! Every time I make it everyone wants the recipe.

Ingredients

1 bunch or bag of fresh spinach
1 package of cheesy tortellini (from refrigerator section)
1 large can whole tomatoes
1 large carton of chicken broth
fresh basil (can substitute dried)
salt
pepper
fresh shredded Parmesan

Directions

1. Cook tortellini according to packages directions.
2. Place tomatoes in a large pot and blend with hand blender ( you can also cut or mash tomatoes)
3. Add chicken broth and bring to boil then simmer.
4. Add cooked tortellini to broth mixture.
5. Season with salt and pepper to taste, turn off heat and then stir in spinach and sprinkle with basil.
6. Sprinkle each serving with fresh Parmesan

FRIDAY FARE - Zucchini Bread Lightened Up...

Guest Blogger, Shannon Stahura, sent this yummy recipe in. Try it and let us know what you think!

Ingredients

3/4 cup of sugar
1/3 cup applesauce
1/3 cup liquid egg whites
2 Tb extra light olive oil
1/2 tsp vanilla

Blend the above ingredients together. Then in a separate bowl mix the following...

1 1/2 cup whole wheat flour
1 tsp cinnamon
1/2 tsp salt
1/2 tsp baking powder
1/2 tsp baking soda

Directions

Gradually stir the dried ingredients with the egg white mixture. Then stir in 1 cup grated zucchini. Pour into bread loaf pan and bake at 325 degrees for 45 minutes.