Recipe: Almost Biscotti
February 1st, 2012 | by Pam Stuppy
Serves 8.
Instructions
¾ C. slivered almonds
¾ C. oats
½ C. dried apricots
1 ¾ C. flour
1/3 C. sugar
2 tsp. baking powder
½ tsp. baking soda
½ tsp. mace
½ tsp. nutmeg
½ C. golden raisins
2 Tbsp. butter
8 oz. fat free cream cheese, softened
1 egg
½ tsp. vanilla extract
½ tsp. almond extract
2 Tbsp. Amaretto
Instructions
Preheat oven to 350 degrees.
In a food processor, combine first five ingredients. Process until crumbly; place in large bowl.
Stir in next 5 ingredients.
In the food processor, combine butter, cream cheese, egg, extracts, and Amaretto; process about 30 seconds or until well blended.
Gently stir cream cheese mixture into dry ingredients with a fork; turn onto floured board; gently knead a few times. Divide in half to form two rectangles about 3” wide by 12” long.
Place on baking sheet and bake about 25 minutes or until lightly golden; place on rack to cool slightly, about 5 minutes.
With serrated knife, cut into ½” slices. Serve or lay pieces on baking sheet in 350 degree oven for 10 more minutes, turning once to toast each side.
Contributions to better health
- ground oats add a good source of both soluble and insoluble fiber plus other vitamins and minerals
- almonds are a good source of heart-healthy mono-unsaturated fat; they also contain about 80mg calcium per ¼ cup plus fiber and protein
- fat free cream cheese is used so a minimal amount of butter is needed; this lowers saturated fat, cholesterol and calories
- flavor is provided by the spices so salt is not needed
- less sugar is needed due to the extracts and dried fruit (which adds fiber and nutrients)
Recipe: Limoncello Pudding
January 24th, 2012 | by Pam Stuppy
Serves 8.
Ingredients
8 C. 1% milk
½ C. sugar
½ C. cornstarch
4 eggs
finely grated rind of 2 lemons
½ C. Limoncello
Instructions
In a large sauce pan, heat milk over low heat until very warm.
In a bowl, stir together sugar and cornstarch; add eggs and whisk together.
Ladle about a cup of the warm milk into the egg mixture; whisk together; repeat.
Slowly pour egg mixture into pan of warm milk, whisking as you add.
Continue over low heat to stir pudding until it starts to bubble.
Simmer over low heat about one minute until it thickens.
Add lemon rind and Limoncello.
Stir together; serve warm with almond biscotti.
Contributions to better health
- 1% milk is used to cut down on saturated fat, cholesterol, and calories while adding a good source of protein, calcium, vitamin D and other nutrients
- eggs add flavor and nutrients like protein, iron, vitamins A and D; each egg has only 1.5gm saturated fat
- less sugar is used because of the flavor from the lemon rind and Limoncello
Recipe: Onion Focaccia with Rosemary
January 19th, 2012 | by Pam Stuppy
Ingredients
1 package active dry yeast
1 ½ C. warm water
1 tsp. sugar
1 Tbsp. olive oil
1 large yellow onion, finely chopped in food processor
2 Tbsp. minced fresh rosemary
3/4 C. oats, ground in food processor
4- 4 1/4 C. flour
1 Tbsp. olive oil
3 Tbsp. freshly grated Parmesan cheese
Instructions
Stir together the yeast, ½ C. of the water, and the sugar; allow to sit until slightly bubbly.
In a large mixing bowl, combine yeast mixture, remaining water, 1 Tbsp. oil, onion, rosemary, oats, and half the flour. Mix using dough hook, scraping sides of bowl, until all ingredients are combined. Add remaining flour gradually to form ball of dough that is slightly sticky. Cover bowl with plastic wrap and allow to rise about 45 minutes.
Knead dough lightly, adding flour as needed to reduce sticking.
Place dough on oiled baking sheet and press dough until about 1” thick; spread 1 Tbsp. olive oil over surface; using fingers, press indentations all over dough; allow to rise about one hour.
Preheat oven to 425 degrees.
Make indentations again with fingertips; Sprinkle dough with cheese and bake about 20 minutes or until slightly golden.
Contributions to better health
- oats add good fiber and other nutrients
- onions, rosemary, and cheese add flavor without the need for added salt
- minimal cheese is used plus grated Parmesan only has 1.5gm fat per tablespoon
Recipe: Garlic Balsamic Marinated Chicken
January 11th, 2012 | by Pam Stuppy
Serves 6.
Ingredients
1/3 C. balsamic vinegar (preferably a better quality, sweeter version like Ariston)
2 Tbsp. olive oil
6-8 garlic cloves, minced
24-30 oz. of boneless, skinless chicken breast
Black pepper
Instructions
Combine first three ingredients in a bowl.
Add chicken breasts and stir to coat with marinade.
Refrigerate for at least 4 hours.
Remove chicken from marinade; sprinkle with black pepper to taste. Grill, broil, or bake until cooked through. Chicken can be served as whole breasts or sliced.
Optional: In a saucepan, heat about 1/3 C. balsamic vinegar over medium heat until reduced by about a half (do not overcook or it will no longer be liquid!); spoon over cooked chicken.
Alternative Recipe:
Make marinade (see above).
Cut chicken into bite-sized cubes; stir into marinade; refrigerate for at least 4 hours.
Cut assorted vegetables into bite-sized pieces (summer squash, zucchini, colored peppers, onions, mushrooms, grape tomatoes, etc.) and place in large bowl.
After chicken has marinated, add chicken and marinade mixture to bowl of vegetables and stir to coat vegetables with marinade.
Heat a grill basket on the grill; fill grill basket with mixture of chicken and vegetables; grill with lid on, stirring occasionally, until chicken is cooked andvegetables are slightly tender.
Contributions to better health
- balsamic vinegar and garlic add flavor to chicken without the need for adding salt
- alternative recipe includes a large amount of vegetables that contain many nutrients and fiber for good health (try to make at least half your dinner plate vegetables); they are also low in calories – this means you can eat more and feel full on fewer calories
- chicken breasts are a lean protein source (which means less cholesterol and fat); recommended portion size is 3-4oz. after cooking
- olive oil is heart-healthy; a minimal amount is used to lower the total calorie and fat content
Recipe: Lemon Pecan Waffles with Nutmeg Syrup
October 28th, 2011 | by Pam Stuppy
Waffles
Ingredients
- ½ C. pecans, finely chopped
- ¾ C. oats, ground in food processor or blender
- 1 ½ C. all-purpose flour
- 1 tsp. baking powder
- ¼ tsp. baking soda
- 1 tsp. lemon zest
- 2 tsp. sugar
- ½ tsp. vanilla
- 1 egg (or equivalent of egg substitute)
- 1 C. buttermilk
- 1 C. low fat milk
Instructions
Heat non-stick Belgian or other waffle maker.
Stir together dry ingredients.
Whisk together wet ingredients; add to mixture of dry ingredients.
Lightly stir together; do not over-beat.
Pour batter into heated waffle iron and cook until lightly brown.
Makes about 8, 4” square Belgian waffles.
Nutmeg Syrup
Ingredients
- 2 C. water
- 1 C. brown sugar
- ¼ tsp. ground nutmeg
Instructions
Combine all ingredients in small saucepan.
Bring to boil, reduce heat, and simmer about 30 minutes until slightly syrupy.
Mixture will thicken as it cools. Be careful not to over-cook or it will get too hard. (If over-cook slightly can add a little water to soften). Drizzle over waffles while still warm.
Changes made in recipe for better health
- added nuts to provide fiber and heart-healthy fat
- added oats for source of fiber (assists with many medical issues and weight control)
- reduced calories and fat by using buttermilk (which is fat-free) and low fat milk
- to reduce fat/cholesterol, you can use egg substitute
Recipe: Bananas Foster Buckwheat Pancakes
October 12th, 2011 | by Pam Stuppy
Serves 6.
Pancakes:
3/4 C. buckwheat flour
2 1/4 C. all purpose flour
2 tsp. baking powder
1 tsp. baking soda
2 Tbsp. sugar
2 Tbsp. canola oil
2 eggs (or egg substitute)
1 C. buttermilk
2 C. low fat milk
(butter for pan)
(Note: if you do not have buttermilk, replace it with another cup of low fat milk; omit the baking soda and increase baking powder to 1 Tbsp.)
Stir together dry ingredients.
Whisk together wet ingredients; add to dry ingredients.
Stir lightly to combine but do not over-mix.
Heat large frying pan or griddle over medium heat; rub lightly with butter.
Add batter to pan making about 3-4” rounds. Cook until lightly brown on both sides.
Sauce:
1 ½ C. water
¾ C. packed brown sugar
2 Tbsp. dark rum
1/8 tsp. nutmeg or cinnamon or allspice or cloves
5 bananas, sliced
Combine water, brown sugar, spice of choice; bring to boil and simmer about 5 minutes; stirring occasionally.
Add banana slices and cook until slightly soft, about 2 minutes; add rum and cook another minute.
Serve over pancakes.
Changes made in recipe for better health:
- buckwheat flour adds fiber and other nutrients
- calories and saturated fat are reduced by using low fat milk (and egg substitute) and by only rubbing pan lightly with butter
- bananas contain a number of nutrients and great fiber for health; especially high in potassium (which can help with high blood pressure)
Recipe: Sicilian Meatballs with Currants and Pinenuts
August 8th, 2011 | by Pam Stuppy
Ingredients
- 2, 28oz. cans peeled and crushed San Marzano tomatoes
- 4 cloves garlic, minced
- 3 Tbsp. olive oil
- Black pepper to taste
- 3 slices whole grain bread
- 3 eggs, beaten
- 3 garlic cloves, minced
- ¼ C. chopped parsley
- ¼ tsp. pepper
- 1 tsp. minced marjoram
- ¾ pound ground pork
- ¾ pound lean ground beef
- 1/3 C. dried currants
- 3 Tbsp. pine nuts
- 3 Tbsp. freshly grated Parmesan cheese
- 3 Tbsp. plain dry bread crumbs
- Whole grain pasta
Instructions
In a saucepan, heat tomatoes, garlic, olive oil, pepper. Bring to boil and simmer 30 minutes (or use equivalent amount of prepared low sodium tomato sauce).
Preheat oven to 350 degrees.
Soak bread in water until saturated; squeeze out water and transfer to large bowl.
Mash bread to a paste and add eggs, garlic, herbs, ¼ tsp. pepper; mash to blend.
Add the pork, beef, currants, pine nuts, and cheese; mix until combined.
Add the bread crumbs a tablespoon at a time and knead until mixture is firm enough to roll.
Form mixture into 24 meatballs, tucking currents and pine nuts inside, and place on baking sheet with sides.
Bake about 30-40 minute or until done.
Add meatballs to sauce; bring to boil and simmer about 20-30 minutes.
Serve over whole grain pasta.
Contributions to better health
- meats are lean so lower in saturated fat, cholesterol, and calories
- whole grain bread is used to add fiber
- herbs, pine nuts, currants, and sauce add flavor without the use of salt
- Parmesan cheese has only about 1.5gm fat per tablespoon
- meatballs are baked instead of fried which cuts down the fat and calories
Recipe: Butternut Squash and Sage Ravioli
June 17th, 2011 | by Pam Stuppy
Serves 8.
Ingredients
- 2 C. pureed cooked butternut squash (see two methods of preparation below)
- Optional: olive oil for brushing
- 2 Tbsp. olive oil
- 1 large shallot, minced plus 2 medium shallots, minced
- 1 Tbsp. minced fresh sage plus 1 Tbsp. minced fresh sage
- ½ C. low fat ricotta cheese
- 2 Tbsp. freshly grated Parmesan cheese
- Black pepper to taste
- 48 wonton wrappers
- Garnish with grated fresh Parmesan
- 2 Tbsp. olive oil
- 1 tsp. butter
Instructions
Method 1
Preheat oven to 400 degrees.
Slice squash in half lengthwise and remove seeds; brush cut surface with olive oil.
Place cut side down in baking pan.
Roast about 1 hour.
Remove from oven and scoop out squash with a spoon; puree in food processor.
Method 2
Peel squash; cut into ½” dice.
Place in steamer and bring to boil, reduce heat and simmer until tender, about 30 minutes.
Remove from pan and puree in food processor.
Saute large minced shallot in 2 Tbsp. olive oil; add 1 Tbsp. sage and sauté about one minute longer.
Add shallot mixture, cheeses, and pepper to squash in food processor; process until well blended.
Working with just a few wonton wrappers at a time (so they do not dry out), spoon one heaping tablespoon of squash mixture into center of wonton wrapper; brush edges of wonton with water; Place a second wonton wrapper over the first and press edges together, easing out air.
Bring water to boil in large sauce pan; add wontons, being careful not to crowd them; reduce heat to simmer gently about 3-5 minutes; remove with slotted spoon.
In large frying pan, saute the 2 Tbsp. oil, butter, 2 medium shallots, and 1 Tbsp. sage; add cooked ravioli and toss lightly.
Contributions to better health
- butternut squash is an excellent source of beta carotene, fiber, and other nutrients
- olive oil is heart-healthy; a minimal amount of butter is used to reduce saturated fat/cholesterol
- low fat Ricotta is lower in saturated fat, cholesterol and calories while still providing a lot of protein and calcium
- Parmesan cheese has a strong flavor, so less is needed which means less saturated fat, cholesterol and calories
- recipe is low in sodium; flavor is provided by the shallots and sage instead