A nice fall dish, rich with spinach, crunchy apples and walnuts, and the sweetness of dried cranberries.
Food weight: 1.5
INGREDIENTS:
One 5-ounce box baby spinach
2 medium Gala or Braeburn apples, cored and sliced
3 tablespoons extra-virgin olive oil
2 tablespoons fresh orange juice
1 teaspoon honey
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped walnuts, toasted
2 tablespoons dried cranberries
DIRECTIONS:
Arrange spinach on a large platter or in a large, shallow salad bowl. Top with sliced apples. In a small bowl mix the olive oil, orange juice, honey, salt, and pepper together in a small bowl. Drizzle over the spinach and apples. Sprinkle with chopped walnuts and dried cranberries. Serve immediately.
No doubt about it, apples are a truly a miracle health food, especially for the heart. Apples contain a wealth of cholesterol-fighting compounds, most notably pectin, but also many antioxidants and dietary fiber. In addition to lowering cholesterol, they have been shown to reduce the risk of lung and prostate cancer, as well as these health benefits:
The pectin fiber in apples helps diabetics maintain a steady blood sugar level.
Apples are an excellent addition to any weight-loss plan. Low calorie and nutrient dense, they are a filling and portable sweet treat, ideal for curbing hunger pains.
Apples are healthful for maintaining lung function and have even been shown to ameliorate asthma symptoms.
Called “nature’s toothbrush,” apples work the gums and clean the teeth.
The tannins in apples help to ward off urinary tract infections.
So follow that old adage and eat your apple a day!
Healthy, perfect for the holiday and a great way to get your kids to eat fruit and fiber!
Food weight: 1.5
INGREDIENTS:
Yield: 6 servings
· 6 red baking apples, cored and sliced
· ¼ cup raisins
· 1 Tbsp light Benecol or Promise Take Control margarine
· Juice of 1 lemon
· 1 tsp cinnamon
· Pinch nutmeg
· 1 Tbsp brown sugar
· 6 candy gummy worms
DIRECTIONS:
Preheat oven to 350. Combine apples, raisins, lemon juice, spices and sugar in a large baking dish. Cover and bake until apples are tender (about 35 minutes). Place in separate bowls and garnish with one gummy worm.
Nutritional Information per Serving: Food weight: 1.5, Calories: 137, Fat: 2.5 g, Cholesterol: 0 mg, Sodium: 28 mg, Carbohydrate 31 g, Dietary Fiber: 4 g, Protein: 0.5 g
It’s the season for magic spells, witches, ghosts and goblins. It is also a perfect time to get those nightshades into your diet. Nightshade fruits and vegetables include white potatoes, tomatoes, eggplants, green, yellow or red bell peppers, hot peppers, and the tobacco plant.
Other less recognizable nightshade plants include belladonna, tomatillos, pimentos, ground cherries garden huckleberry and Morning Glory as well as the seasonings/spices are Tabasco sauce, Paprika, and Cayenne pepper.
Nightshades contain a group of substances called alkaloids. Alkaloids can adversely affect people with joint problems who are sensitive to these compounds. (Note that cooking nightshades can decrease the alkaloid content by up to 50 %.)
That said nightshades are actually nutrition powerhouses. Eggplant, for example, is loaded with vitamins, minerals, fiber and disease-fighting antioxidants. With its delicious taste and “meaty” texture, eggplant is a favorite among vegetarians and is extremely versatile in cooking. With zero fat and a mere 27 calories in a 1-cup serving, eggplant makes an excellent addition to any diet.
Burn those legs! Jump Squats (x15) Side Kicks (x12 per leg) Mountain Climbers (30 seconds) Step Ups (x10 per leg) Calf Raises (x50) Single Leg Dead Lifts (x12 per leg)
For a mere 20 calories in an entire cup, it doesn't get any better than eggplant for “beefing up” your Italian dinner—the heart-healthy way. The rich meaty taste of eggplant is why vegetarians love this purple wonder food. Just like tomatoes and peppers, eggplant falls under the nightshade family of vegetables, which technically (botanically speaking) are really fruits because they are seed-bearing structures. Eggplants are simply perfect for whipping up simple, healthy and creative dishes. They contain loads of fiber as well as numerous vitamins, minerals and phytonutrients (antioxidants helpful in warding off disease). A one-cup serving of eggplant provides 2.8 g of fiber, 189 mg of potassium and 18 mcg of folic acid to name but a few. Plus, the skin contains resveratrol—the same antioxidant found in red wine! To sum it all up, dig into eggplant whenever you can for a low-calorie fiber-boosting meal staple.
8 ounce container of bocconcini (small fresh mozzarella balls), drained and halved
2 ounces freshly shredded Parmesan
2 slices whole wheat bread, lightly toasted and grated into crumbs
DIRECTIONS:
For the sauce:
In a large saucepan, heat 1/4 cup olive oil over medium heat. Add the onion and cook for a few minutes until it softens; then add the garlic and wait for both to turn a light golden brown.
Add the thyme and carrot and cook five minutes more. Add the tomatoes, sugar and a pinch of salt, bring to a boil–stirring often–and then lower to a simmer. Cook like this for at least 30 minutes, stirring occasionally, until the sauce thickens. Set aside.
Preheat the oven to 450 degrees F.
Oil two large baking sheets with olive oil.
Slice each eggplant into 1 to 1/2-inches thick pieces. Place as many slices as you can on the baking sheets, drizzle them with olive oil, a smidgeon of salt and freshly ground black pepper. Place pans into the hot oven and bake until they’re deep brown on top, about 15 minutes. Remove the eggplant slices and let cool.
Lower the oven temperature to 350 degrees F. In a large tin baking pan, begin your layering. Start with the largest pieces of eggplant on the bottom, then a layer of tomato sauce, basil, a few halves of mozzarella for each eggplant slice, and a sprinkling of Parmesan. Top with another layer of eggplant slices, sauce, basil, mozzarella and Parmesan. Continue to layer until you run out of eggplant. Finish by topping the whole baking tin with breadcrumbs.
Place in the oven and bake until the bread crumbs are golden on top and the cheese is melted, about 20 minutes.
What’s hot in nutrition these days? Chia seeds, the same stuff that grows hair on those cute little “Chia Pet” pottery figurines, is the new edible super food. Native to Mexico and Guatemala, and revered by the Aztecs as an energy power food, this small seed is derived from the Salvia hispanica plant. What’s so hot about this seed? It has a truly remarkable nutrient profile that rivals flaxseeds in terms of its omega-3 ALA and fiber content. The seeds are literally bursting with fiber and protein (a complete protein at that): two nutrients that are very helpful for weight management. Here’s the breakdown of this nutritional wonder grain:
1 ounce (28 g) of dried chia seeds contains:137 calories; 9 grams fat (5 g ALA); 0 chol; 5 mg sodium; 11 g dietary fiber; 4 grams protein and 18% of your DV for calcium.
Available in most health food stores and some supermarkets—sprinkle some on your morning bowl of oatmeal for a protein and fiber boost. I urge all of you to embrace this ancient seed to enhance your daily nutrition and fitness!
Power up your breakfast with these seasonally delicious pumpkin pie pancakes. While normal pancakes may not pack much of a nutritional punch, these pancakes are made with whole grain flour, chia seeds, pumpkin and steel cut oats—filled with fiber, healthy fats and nutritional goodness!
INGREDIENTS:
Ingredients:
Makes 10 pancakes 1 c. whole wheat flour 1/2 c. cooked steel cut oats (1/4 cup dry cooked in water) 1 c. light soy milk ¼ cup egg substitute 1 tbsp. canola oil 2 tbsp. honey
¼ cup pure canned pumpkin 1/2 tsp. pumpkin pie spice 1 1/2 tsp. baking powder 1/4 tsp. salt 2 tbsps. chia seeds Syrup or other desired toppings
DIRECTIONS:
Directions:
Spray griddle or pan with cooking spray and heat to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin pie spice, baking powder and salt. Slowing stir flour mixture into pumpkin/egg mixture. Add honey and stir until combined At the last minute, stir in chia seeds. Pour 1/4 c. portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done (about three to four minutes). Top with syrup, or additional desired toppings and enjoy.
