NOT SO SPICY, SPICY CORNBREAD

1 cup all purpose flour (can use whole wheat flour)

1 cup yellow cornmeal

2 Tablespoons sugar

3/4 teaspoon baking soda

1/2 teaspoon salt

1/8 teaspoon cayenne pepper

2/3 cup low-fat sour cream

2/3 cup low-fat milk

2 large eggs

6 Tablespoons melted butter

3/4 shredded cheddar cheese

3/4 cup sweet corn kernels (fresh, frozen or canned, canned will add a sweetness to the bread)

1/2 jalapeno chile, diced with seeds and ribs removed

Preheat oven to 400˚ F.  Spray a 10" oven safe skillet (like cast iron) or a 9x9 casserole. In a large bowl, mix together flour, cornmeal, sugar, baking soda, salt and cayenne pepper. In a separate bowl, combine sour cream, milk and eggs until well blended. Combine wet and dry ingredient, but be careful not to over mix. Fold in the cheese, corn and jalapeno. 

Pour batter into prepared pan, bake until the cornbread is golden brown and a knife inserted in the center comes out clean, this will take appox. 20 minutes. Allow to cool for 5 minutes and serve. 

* Feel free to play with this recipe a little. Keep the basic bread part the same but change up the add-ins (Cheddar, corn and jalepeno). I am a huge fan of the jalepeno cornbread muffins at Paradise Bakery so I love the jalepeno, but don't want it so spicy it is uncomfortable. The half works best for me. If you like it hot, go all in. You could also try making it a little sweeter by increasing the sugar another tablespoon.  

**This recipe is lightened and modified from Comfort Food by Rick Rodgers 

Ethiopian Cabbage Dish (Tikil Gomen)

 Ingredients:

¼ cup olive oil  (The authentic dish uses a clarified butter called Niter kibbeh).

4 carrots, thinly sliced

1 onion, thinly sliced

1 tsp sea salt

½ tsp fresh ground pepper

1 tsp ground cumin

¼ tsp ground turmeric

½ head cabbage, shredded

5 small potatoes, peeled and cut into 1-inch cubes

2 tbsp minced garlic

½ tsp minced ginger                              

Water, as needed

You will need:

1 deep Non-stick pan

Wooden spoon

*For more flavor, briefly toast spices in a hot, dry skillet prior to adding them to the dish.

Cooking instructions:

Heat olive oil in a non-stick skillet over medium heat.   Cook the onion, garlic, and ginger in the hot oil until the onion becomes translucent (about 5 minutes).  Stir in the salt, pepper, cumin, turmeric, and potatoes.  Cook for 15 minutes (adding water if/whenever food sticks to bottom of pan), stirring regularly.  Stir in the carrots and shredded cabbage.  Cook another 15 minutes (again adding water if/when food begins to stick to bottom of pan), stirring regularly.  Cover, reduce heat to medium-low and cook until potatoes are soft.

Recipe adapted from this recipe using advice from this blog.

10-MINUTE CORN CHOWDER

Serves: 4 as a side, 2 as an entree.  

I recommend doubling it!

Prep time: 10 minutes
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
1 tsp Oil

1/2 yellow onion, chopped
1 tsp Garlic, minced
4 Tbsp All purpose flour
3 cups Milk, nonfat
2 tsp Mustard
1/4 tsp Thyme, dried (or more to your preference)
2 cups Corn, frozen kernels
4 Tbsp Cheddar cheese, shredded, reduced fat
Black pepper to taste

1. Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic for about 2 minutes.
2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.

*OPTIONAL STEP :  Use an immersion blender to puree some or all of the soup.  This will make it a creamier soup instead of slightly chunky.
4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: Courtesy of the Food and Health Communications, Inc.

Nutritional information per Serving:
Calories: 210
Total Fat: 3g
Sat Fat: .5g
% of Calories from Fat: 13%
Protein: 12g
Carbohydrates: 37g
Cholesterol: 5mg
Dietary Fiber: 3g
Sodium: 170mg

TURKEY AND KIWIFRUIT PASTA SALAD

Prep time: 20 minutes
Serves: 8
Cups of Fruits and Vegetables per Serving: 1

Ingredients:
1/2 cup white wine vinegar
2 1/2 Tbsp olive oil
2 Tbsp Dijon mustard
2 tsp basil, fresh (or substitute dried)
1 clove garlic, minced
1 cup whole wheat noodles
3 cups broccoli florets
3 cups crookneck squash (or other seasonal squash), sliced
4 kiwifruit
1 lb cooked turkey breast, sliced
2 cups red bell pepper, sliced
1/3 cup Parmesan cheese, grated

1. Cook noodles according to package
2. Ad broccoli and squash in during last 30 seconds of cooking noodles, and drain.
3. Combine vinegar, oil, mustard, basil and garlic. Mix well.
4. Pour mixture over noodles and allow to cool.
5. Peel and slice kiwifruit.
6. Toss turkey, red pepper, green onions and kiwifruit with pasta.
7. Sprinkle with cheese and serve.

Credit: Adapted from CDC.

Nutritional Info per Serving:
Calories: 200
Total Fat: 7g
Saturated fat: 1.5g
% of Calories from Fat: 24%
Protein: 21g
Carbohydrates: 32g
Cholesterol: 40mg
Dietary Fiber: 5g
Sodium: 135mg

GRILLED VEGETABLE PACKETS

Serving size: 3/4 cup
Yield: 5 servings

Ingredients:
2 zucchinis, small sliced
2 yellow squash, small sliced
4 red potatoes, small scrubbed well and sliced
1/2 red onion sliced
1/2 bell pepper (red or green) seeded and sliced
1/4 cup Italian salad dressing, light to taste salt and pepper

Instructions:
1. Heat grill to Medium heat or 350 degrees.
2. Wash vegetables and slice.
3. Toss in a large bowl. Add dressing and toss until all vegetables are coated.
4. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of vegetable mixture and fold bottom piece with top sheet to form a packet.
5. Place on heated grill for 20-30 minutes or until the potatoes are tender. If you don't have a grill bake Veggie Packets in the oven at 400 degrees for 20-30 minutes.
6. Before you open the packets, poke holes in the foil with a fork. Be very careful opening the foil as the steam will be very hot and could burn you!
7. Empty vegetables onto serving plate or serve from foil packets.

Tip! Try different vegetables - Tomatoes, green beans, sweet potatoes, mushrooms, broccoli, carrots, corn or your favorites.

Use herbs or spices in place of dressing - Chili powder, Italian or oriental seasoning, basil, oregano, curry powder - Be creative!

Nutrition Facts per serving:
Serving size: 3/4 cup
Calories: 160
Cals from fat: 25
Total Fat: 2.5g
Cholesterol: 0mb
Sodium: 170mg
Total Carbohydrate: 31g
Protein: 4g

Credit: Connecticut Food Policy Council

LIMA BEANS & SPINACH

Prep time: 25 mins
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/2

Ingredients:
2 cups lima beans
1/2 cup onion, chopped
1 cup fennel bulb, rinsed and cut into 4-inch strips
1 Tbsp vegetable oil
1/4 cup (2 oz) chicken broth, low-sodium (For Vegetarian version, use vegetable broth)
1 bag (10 oz) leaf spinach, rinsed
1 Tbsp distilled vinegar
1/8 tsp black pepper
1 Tbsp dried chives

1. In a saucepan, steam and boil lima beans for about 10 minutes. Drain.
2. In a saute pan, saute onion and fennel in oil.
3. Add beans and chicken broth to saute pan and cover. Cook for 2 minutes.
4. Stir in spinach. Cover and cook until spinach is wilted (about 2 minutes).
5. Stir in vinegar and pepper. Cover and let stand for 30 seconds.
6. Sprinkle with chives and serve.

Nutritional Info per Serving:
Calories: 170
Carbs: 26g
Total Fat: 4g
Cholesterol: 0mg
Sat Fat: .5g
Dietary Fiber: 8g
% of Calories from Fat: 21%
Sodium: 350mg
Protein: 9g

Credit: Recipe courtesy of the U.S. Dept of Health & Human Services.

VEGETABLE & HASS AVOCADO SAUTE

Prep time: 30 mins or less
Serves: 4
Cups of Fruits and Vegetables per Serving: 1 1/2

Ingredients:
1 1/2 Tbsp avocado oil or Olive Oil
2 tsp finely chopped garlic
1/2 large shallot, finely chopped
1/2 Tbsp fresh thyme leaves
3 zucchini, cut in half lengthwise and sliced 1/4" thick
1/2 red bell pepper, cut into 1" squares
1 Tbsp grated lemon peel
1 1/2 tsp fresh lemon juice
1 ripe, fresh Hass avocado, seeded, peeled and cut into chunks

In a large skillet, heat oil over MEDIUM-HIGH heat.
Add garlic, shallot and thyme, saute for 3 minutes
Mix in zucchini, bell pepper and lemon peel, stir and cook for 2 mins
Lower heat and cover, cooking for 3 minutes.
In a small bowl, combine lemon juice with avocado.
Add to skillet and gently mix.
Cook for 2 minutes to allow flavors to blend.

*Large avocados are recommended for this recipe. A large avocado averages about 8 oz. If using smaller or larger size avocados adjust the quantity accordingly.

Each serving provides: An excellent source of Vitamin C and a good source of Vitamin A, folate, magnesium, potassium and fiber.

Credit: Recipe courtesy of the Hass avocado Board.
Nutritional Information per Serving:
Calories: 147
Carbs: 12g
Total Fat: 10.9g
Cholesterol: 0mg
Sat Fat: 1.5g
Dietary Fiber: 4g
% of Cals from Fat: 63%
Sodium: 19mg
Protein: 3g

KOHLRABI SAUTE

Prep time: 20 mins or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

4 medium Kohlrabies (about 1 1/2 lbs without leaves, 2 lbs with leaves

2 teaspoons olive oil

1 teaspoon minced, fresh ginger

2 tablespoons chopped shallot

1/8 teaspoon salt

1/8 teaspoon pepper

Remove kohlrabi leaves if present and save for another use.

Peel kohlrabi globes and shred or julienne

Heat olive oil in a large skillet over Medium heat.

Toss kohlrabi with ginger and shallots and heat until tender-crisp, 3-5 minutes.

Sprinkle with salt and pepper.

Each serving provides an excellent source of vitamin C and a good source of potassium and fiber.

Nutritional info per Serving:

Calories: 55

Total Fat: 2.4g

Saturated Fat: .3g

% of Calories from fat: 35%

Protein: 2g

Carbohydrates: 8g

Cholesterol: 0mg

Dietary Fiber: 4g

Sodium: 96mg

Source: Produce for Better Health Foundation (PBH).

BULGUR CHICKPEA SALAD

Serving Size: 1/6 of recipe
Yield: 6 Servings

Ingredients:
1-1/4 cup water
1 cup coarse bulgur
1 tsp dried parsley
1 tsp minced onion
1 tsp soy sauce
1/2 cup raisins
1/2 cup chopped scallions (or green onions)
1/2 cup raisins
1/2 cup chopped carrots
3/4 cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 Tbsp oil (Canola, Vegetable, or Olive)
2 Tbsp lemon juice
1 Tbsp soy sauce
1 garlic clove, minced
Black pepper, to taste

Instructions:
1. Bring water to boil in medium saucepan. Stir in bulger, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunch). Do not overcook.

2. Remove from heat and allow to cool; fluff with fork.

3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.

4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Source: University of Vermont Extension, Adapted from Making It Fit: Piecing Together Your Food Needs.

CARRIBBEAN SUNSET FRUIT SALAD

Prep time: 20 mins
Serves: 7
Cupes of Fruits and Vegetables per Serving: 1
Ingredients:
1 sm Jicama
2 cups Watermelon, cut into pieces
1 Mango
1 sm Papaya
1 Lime
2 Kiwis
1 tsp Lime or Orange juice
1/4 tsp Salt
1/4 tsp Chili powder

1. Wash, peel, and cut jicama into thin slices.
2. Wash, peel, and cut the rest of the fruit into slices of medium sized pieces.
3. On a large plate, arrange the fruit. Sprinkle with lime or orange juice.
4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.

Recipe Source: Modified from Fruit Salad with Jicama by Oregon State University Extension Service
Photo: Laurie Cromie

Nutritional Information per Serving:

Calories: 80; Carboyhydrates: 20g; Total fat: 0g; Cholesterol: 0mg; Saturated Fat: 0g; Dietary Fiber: 5g; % of Calories from Fat: 0%; Sodium: 90 mg; Protein: 1g

ROASTED HERBED ARTICHOKES WITH LEEKS

Ingredients:

6 medium to large artichokes
1/3 cup lemon juice or white wine vinegar, divided
¼ teaspoon salt
3 tablespoons olive oil, divided
2 medium leeks, trimmed, cleaned and sliced
½ cup each chopped fresh basil, mint and Italian parsley
¼ teaspoon salt
½ teaspoon black pepper

Rinse artichokes. Trim off and discard ends of stems and top third of petals. Cut stems off at base; set aside. Stand artichokes stem side down in large saucepot. Add water to fill pot almost halfway. Add reserved stems, 3 tablespoons of the vinegar and 1/4 teaspoon salt. Simmer, covered, until a petal pulls out easily, 30 to 35 minutes. Drain and cool slightly. Chop cooked stems; set aside. Preheat oven to 425°F. In large skillet over MEDIUM-HIGH heat, heat 2 tablespoons olive oil. Add leeks and cook until tender, 7 minutes. Remove from heat. Stir in chopped stems, herbs, salt and pepper. Using spoon, remove and discard fuzzy center of artichokes. Sprinkle remaining vinegar into center of artichokes. Divide leek-herb mixture among artichoke cups. Stand in 9x9-inch pan or baking dish. Brush with 1 tablespoon olive oil. Bake 10 minutes.

To eat, pull off outer petals and dip bases into herb mixture in center of artichokes, then cut the heart into bite-sized pieces.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH)

ROASTED ASPARAGUS

Ingredients:

Olive Oil

Asparagus

Salt & Pepper, to taste

Rinse asparagus with cold water. Hold asparagus with both hands and bend to break woody ends off of asparagus. Discard ends. Place tops in a bowl and drizzle with a small amount of olive oil. Mix asparagus gently and coat with oil. Spread asparagus out on a cookie sheet lined with foil and sprinkle with salt. Place in oven at 450F for about 15 minutes

SAVORY PEAR SALAD

Ingredients:
1/2 cup dry orzo pasta
1 cup diced raw pears (1 med or 2 sm)
2 Tbsp Orange juice
2 tsp lemon juice
1/4 cup raisins
1/2 diced fresh tomatoes
3 Tbsp buttermilk ranch dressing
4 cups torn fresh spinach
2 Tbsp sliced almonds
1 Tbsp chopped fresh dill, divided

Directions:
Prepare orzo according to packaging directions. Place diced pear in a small bowl and add orange and lemon juices. Allow to sit for 5 minutes. Mix in 2 teaspoons fresh dill and remaining ingredients except spinach and almonds. Refrigerate for two hours. Place equal amounts of torn spinach on four plates. Spoon equal amounts of pear salad on bed of spinach. Top with equally divided amounts of sliced almonds and remaining fresh dill.

Credit: Chef Mark Goodwin, CEC CNC

SCALLOPED POTATOES

Ingredients:


2 pounds potatoes - sliced thin
2 Tablespoons margarine
1 cup sliced onion
3 Tablespoons flour
1/4 teaspoon pepper
2 cups whole-milk


Instructions:

1. Wash potatoes; peel and cut into thin slices. (For best result, use a food processor)

2. Melt 1 Tablespoon of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices in skillet.

3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture.

4. Add remaining potato slices, flour and pepper. Cut 1 Tablespoon of margarine into small pieces and place on top of potato mixture.

5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium low, cover, and cook until potatoes are tender, about 15 minutes.


Salt to taste and serve warm!


Adapted from:
Recipes and Tips for Healthy, Thrifty Meals 2000
USDA, Center for Nutrition Policy and Promotion (CNPP)

Sautéed Squash with Thyme and Feta

INGREDIENTS

2 Tablespoons extra-virgin olive oil
1/2 red onion, diced (I used white onion)
2 teaspoons fresh thyme leaves (or 1/2 tsp dried)
2 cups diced squash, any combination
Salt and freshly ground black pepper (optional)
1/4 cup crumbled feta cheese

1. In a large sauté pan, sauté the olive oil, onion, and thyme until the onion is soft.
2. Add the squash and season with salt and pepper (optional).
3. Cook for about 4 to 5 minutes until the squash is tender and slightly browned.* Scoop the squash into a serving bowl and crumble feta on top. Serve immediately.

*I actually cooked mine longer than 5 minutes. The length of time will vary and will depend on the thickness of the pieces.

SWISS CHARD STRACCIATELLA SOUP

6 cups low-sodium chicken broth

3 garlic cloves, minced

1 pound (6-8 stems with leaves) Swiss chard, very thinly sliced

2 tablespoons freshly grated Parmesan, plus more for serving

2 large eggs, beaten

Salt and pepper, to taste

Combine broth and garlic in a large saucepan and bring to a boil

over medium-high heat. Add the chard, cover, reduce the heat to

medium, and cook until the chard is tender, about 8 minutes.

Stir in the Parmesan and simmer for 1 minute. Beat the eggs in

a small bowl. Bring the soup to a boil. With a fork, gradually stir

the eggs into the soup. Cook briefly, stirring constantly with a

fork until threads appear, less than 1 minute. Season with salt,

pepper, and Parmesan.

*Adapted from Andrea Chesman’s Garden-Fresh Vegetable Cookbook

CAULIFLOWER AND COUSCOUS PILAF

1 Tablespoon extra-virgin olive oil

4 cups finely chopped cauliflower florets (about 1 medium head)

1/2 teaspoon salt

3/4 cup reduced-sodium chicken broth

1 teaspoon freshly grated orange zest

1/4 cup orange juice

1/4 cup Craisins

2/3 cup whole-wheat couscous

1/2 cup sliced scallion greens

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and Craisins. Bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.