Posts Tagged 'recipe'

Oatmeal chocolate chip softies

oatmeal chocolate chip cookies on cooling rack

Unaltered image. Ted Major, Flickr. CC license.

Ingredients

  • ¼ cup brown sugar (not packed)
  • 1 tablespoon sugar
  • 2 tablespoons light whipped butter or light buttery spread, room temperature
  • 2 tablespoons unsweetened applesauce
  • 2 tablespoons fat-free liquid egg substitute (e.g., Egg Beaters® Original)
  • ¼ teaspoon vanilla extract
  • ⅓ cup whole wheat flour
  • ¼ teaspoon baking powder
  • ⅛ teaspoon salt
  • ½ cup old-fashioned oats
  • 2 tablespoons semi-sweet mini chocolate chips
  • ½ ounce (about 2 tablespoons) chopped macadamia nuts or walnuts

Directions

  1. Preheat oven to 350° F. Spray a baking sheet with nonstick spray.
  2. In a medium bowl, thoroughly whisk brown sugar, sugar, butter, applesauce, egg substitute and vanilla extract.
  3. Add flour, baking powder and salt. Stir until smooth.
  4. Fold in oats and chopped chocolate chips.
  5. Spoon batter onto the baking sheet in six evenly spaced mounds. Use the back of a spoon to spread and flatten batter into 3-inch circles. Top with chopped nuts, and lightly pat to adhere.
  6. Bake until a toothpick inserted into the center of a softie comes out clean, about 10 minutes.

Yield

Makes 6 servings.
(Serving size equals 1 softie. Each serving counts as 1 starch serving.)

Nutrition analysis per serving

  • Calories: 140
  • Fat: 5 g
  • Saturated Fat: 2 g
  • Trans Fat: 0 g
  • Cholesterol: 5 mg
  • Sodium: 110 mg
  • Carbohydrate: 21 g
  • Fiber: 2 g
  • Sugars: 11 g
  • Protein: 3 g
Recipe adapted from hungry-girl.com.

– Mary Ligotti-Hitch, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center. Learn more about the Weight Control Center

Roasted Brussels sprouts with apples: Your new Thanksgiving side

roasted Brussels sprouts and apples

image credit: Cooking Light

Why Brussels sprouts?

Brussels sprouts or “mini cabbages” are easy to cook and seriously good for you. Not only are Brussels sprouts a super food, but they make a delicious main dish or addition to any meal for any season! Whether you bake, grill, or sauté them, they are packed with flavor and nutritional benefits. They make a great side dish to any meal or special occasion.

Small, tender Brussels sprouts are usually sweeter and milder than larger sprouts, especially when cooked only until tender-crisp, not overcooked. Belgians traditionally season Brussels sprouts with nutmeg, but fruit, herbs and nuts also complement the flavor and balance the vegetable’s characteristic bitterness.

Nutritional benefits galore

Brussels sprouts are a cruciferous vegetable, which means they are rich in vitamins and minerals such as folate, vitamin K, vitamin A and vitamin C. They’re also rich in phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables are also rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

It doesn’t take much to reap the benefits. Adults need at least 2½ cups of vegetables a day. One cup of raw and cooked veggies is equivalent to a 1-cup vegetable serving.

Roasted Brussels Sprouts and Apples

Ingredients

  • 1/2 cup diced apple
  • 8 ounces Brussels sprouts, trimmed and quartered
  • 2 tablespoons apple cider
  • 2 teaspoons olive oil
  • 1 teaspoon minced fresh thyme
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Directions

  1. Preheat oven to 375° F.
  2. Combine apple and Brussels sprouts in an 11 x 7-inch baking dish.
  3. Add apple cider, olive oil, minced fresh thyme, salt, and freshly ground black pepper; toss well.
  4. Bake at 375° for 25 minutes or until sprouts are tender.

Yield

Makes 2 servings (Serving size equals 3/4 cup.)

Nutrition analysis per serving

  • Calories: 109
  • Fat: 9 g
  • Saturated fat: 7 g
  • Monounsaturated fat: 3 g
  • Polyunsaturated fat: 7 g
  • Cholesterol: 0 mg
  • Protein: 6 g
  • Carbohydrate: 8 g
  • Fiber: 7 g
  • Sodium: 321 mg
  • Iron: 6 mg
  • Calcium: 47 mg

Source: http://www.cookinglight.com/entertaining/holidays-occasions/holiday-cookbook-sides/roasted-brussels-sprouts-apples-healthy-holiday-recipes

Source: http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables

– Jessica Helmick, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center.

Swiss oats with apples and walnuts

 

Various breakfast foods and "September is Better Breakfast Month" text

image credit: nationaldaycalendar.com

 

Breakfast is named such because you “break the fast” after a good night’s sleep. Eating within an hour of rising kick starts your metabolism, replenishes your body’s supply of glucose, and helps keep your energy levels up throughout the day.

Did you know that regularly eating a healthy breakfast may also help you lose excess weight and maintain your weight loss? When you skip breakfast, you may be more tempted to reach for a quick fix like doughnuts or Pop-Tarts; you’ll end up feeling hungry much sooner when choosing high sugar, processed foods, and that can lead to overeating throughout the day. If you start your day out with something healthy, you’re more likely to make healthy choices over the course of your day. The prolonged fasting that occurs when you skip breakfast can also increase your body’s insulin response, which can increase fat storage and lead to weight gain.

As you can see, breakfast is very important for our health and well-being!

Start the day out right with this autumn-inspired Swiss Oats with Apples and Walnuts recipe. The fiber from the oats and apples paired with the monounsaturated fat from the walnuts will help you feel fuller longer, which helps to maintain a healthy weight to lower your risk of diabetes and heart disease.

Ingredients:

  • 1 ½ cups dry oats (quick-cooking or old fashioned)
  • 1 ¼ cups skim or plain soy milk
  • 2 Tbsp. honey
  • ½ tsp. cinnamon
  • 3 cups chopped apples
  • ¼ cups chopped walnuts

Directions:

  1. The night before; stir together oats, milk, honey and cinnamon in a large bowl. Allow to soak in the refrigerator overnight.
  2. In the morning, add the apples and walnuts.
  3. Gently mix together and serve.

Yield

Makes 4 servings (Serving size equals ¾ cup.)

– Kayleigh Delaney is a Beaumont Dietetic intern with the Beaumont Health Center’s Weight Control Center. Learn more about the Weight Control Center.

 

Orange-Pineapple Cake

Closeup of orange pineapple cake

Cake Ingredients

  • 1 package (16.5 ounce) white cake mix (e.g., Duncan Hines®)
  • 3 large egg whites
  • ½ cup unsweetened applesauce
  • 1 can (10.5 ounces) mandarin oranges packed in water
  • Nonstick cooking spray

Frosting Ingredients

  • 10 ounces crushed pineapple in own juice
  • ½ of a small box (1 ounce) instant sugar free, fat free vanilla pudding
  • 4 ounces reduced fat whipped topping (e.g., Cool Whip®)

Cake Directions

  1. Preheat oven to 350° F.
  2. In a large bowl, beat the cake mix, egg whites, applesauce, and oranges with juice on low speed for 2 minutes.
  3. Pour into a 13 x 9 inch baking dish coated with cooking spray.
  4. Bake for 25 – 30 minutes or until toothpick inserted near the center comes out clean.
  5. Cool cake completely before frosting.

Frosting Directions

  1. In a bowl, combine the pineapple and pudding mix.
  2. Fold in whipped topping just until blended.
  3. Spread over cake.
  4. Refrigerate for at least 1 hour before serving.

Yield

Makes 16 servings (Serving size equals approximately 2 x 3 inch piece of cake.) Each serving counts as 2 starch servings.

Nutrition analysis per serving:

  • Calories: 180
  • Fat: 5 g
  • Saturated Fat: 5 g
  • Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 240 mg
  • Carbohydrates: 34 g
  • Fiber: 1 g
  • Sugar: 24 g
  • Protein: 2 g

– Mary Ligotti-Hitch, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center. Beaumont Weight Control Center offers free cooking demonstrations to the community. View a list of current demonstrations here.

Chickpea cucumber tomato salad – “Chole chaat”

Dishes of cucumber tomato and chickpea salad

Cropped image. Noblepig.

Born and brought up in India, I was raised a vegetarian and have never tasted meat in my life. In India, with a population of over 1.1 billion, more people are vegetarians than anywhere else on earth. Vegetarianism is more than a way of life; it is a kind of tradition.

You might be surprised to know that vegetarians can get more than enough protein from many sources, such as black beans, kidney beans, lentils, split peas, chickpeas (garbanzo beans), etc. Pick one and watch the protein grams add up.

To get my daily protein, I add one of the above sources to my diet and make sure that I get my required amounts.

Here is one of the quick recipes I usually make with garbanzo beans/chickpeas. I always keep canned garbanzo beans (use ones marked low sodium or no added salt) in my pantry. We call it “chole” in India.

Ingredients

  • 1 can (15 oz.) Garbanzo beans
  • 1 Roma tomato, chopped
  • 1 English cucumber, chopped
  • 2 Tbsp. finely chopped red onions (optional)
  • 1 Tbsp. fresh cilantro, chopped
  • Freshly ground black pepper and salt (to taste)

Directions

  • In a large bowl, gently toss together all the ingredients and serve.

Protein content

  • One cup of cooked garbanzo beans contains about 15 grams of protein.

– Pooja Rampal is a Beaumont Dietetic intern with the Beaumont Health Center’s Weight Control Center. Learn more about the Weight Control Center.

Strawberry Delights

Basket of strawberries

Strawberry season is here! These little cheese and berry treats are the perfect spring dessert.

Ingredients

  • 2 pints ripe strawberries (approximately 45 medium strawberries)
  • 8 oz. Neufchatel cheese or reduced fat cream cheese
  • 1 Tbsp. fat-free half and half
  • 3 Tbsp. powdered sugar
  • 1 ½ tsp. vanilla

Directions

  1. Wash berries and dry thoroughly.
  2. Hull berries so that the entire stem and center are removed.
  3. Cut a thin sliver from the bottom of the berries so they stand upright.
  4. Mix all ingredients (except berries) together until smooth.
  5. Pipe the cream cheese mixture into the center of the strawberries.
  6. Cover and refrigerate for at least 30 minutes before serving.

Yield

Makes 9 servings (Serving size is 5 filled strawberries.) Each serving is 1 fruit.

Nutrition analysis per serving

  • Calories: 100
  • Fat: 5 g
  • Saturated Fat: 3 g
  • Trans Fat: 0 g
  • Cholesterol: 15 mg
  • Sodium: 75 mg
  • Carbohydrate: 12 g
  • Fiber: 3 g
  • Sugars: 8 g
  • Protein: 3 g
Recipe adapted from The All New All Purpose Joy of Cooking 1997.

– Mary Ligotti-Hitch, R.D., a registered dietitian with the Beaumont Health Center’s Weight Control Center. Did you know the Beaumont Weight Control Center offers cooking classes for kids? Learn more about these free sessions for kids age 6 and up.

Kid-friendly patriotic yogurt parfaits

Berry and yogurt patriotic parfait

image: Kabubble

Looking for an easy, patriotic dessert to serve at your Memorial Day cookout this year? This treat will be tasty and healthy. Let your kids make them for added fun.

Ingredients

  • 1 8-ounce low-fat, Greek vanilla yogurt
  • 1/2 teaspoon vanilla
  • 1/2 8-ounce container frozen light whipped dessert topping, thawed
  • 3 cups fresh raspberries and/or cut-up fresh strawberries
  • 3 cups fresh blueberries
Directions
  1. In a large bowl, stir together yogurt and vanilla. Gently fold in whipped topping.
  2. To serve, in six 12-ounce glasses or dessert dishes, alternate layers of the berries with layers of the yogurt mixture.
  3. Parfaits can be covered and chilled for up to an hour.

Yield

6 12-oz. servings

 Nutrition analysis per serving

  • Calories: 119
  • Fat: 2 g
  • Sodium: 17 mg
  • Carbohydrates: 21 g
  • Fiber: 8 g
  • Sugars: 15 g
  • Protein: 5 g

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