Cranberry Walnut Turkey Wrap

This is a very good sweet and savory lunch dish.  The cranberry sauce is sweet and tart, the turkey, celery, and mayo mixture add the savory touch.  This is pretty low calorie and high-fiber too.  It's very simple and easy to make.  I used my Cranberry Sauce from a previous recipe, which is also easy to make.

Cranberry Walnut Turkey Wrap

What you'll need:
- 2 oz low-sodium seasoned deli turkey
- 2 tbsp Cranberry Sauce
- 1 tbsp low-fat mayo
- 2 tbsp plain Greek yogurt
- 2 tbsp chopped celery
- 2 tbsp chopped red onion
- 1/2 tsp pepper
- 1/3 cup spinach
- 2 tbsp crushed walnuts
- 1 whole wheat wrap

Mix all ingredients together and combine in a wrap.

10 Ways with Apple Butter

This is not a recipe for apple butter, though I would like to try to make my own some time.  This is a post about the many different things you can flavor with apple butter.  Apple butter does not actually contain any butter and is actually 100% fat-free.  It is made by cooking apple puree and sugar on low and slow.  Many apple butter recipes are made in a crock pot because that is the perfect low and slow cooking gadget.  Here are some ways you can use apple butter to help make a healthy dish:

Peanut Butter Apple Butter Sandwich
Substitute half the peanut butter on your whole wheat toast in the morning and add 1 tbsp apple butter

Apple Pecan Oatmeal
Combine 1/2 cup plain quick cooking oatmeal, 1/2 cup nonfat milk, 1 1/2 tbsp apple butter, 2 tbsp chopped pecans.  Cook according to oatmeal directions.

Sweet and Savory Appetizer
Cut a whole grain French baguette into 1/2" slices.  Spread 1 tbsp apple butter over each slice.  Top with 1 tsp crumbled goat cheese.  Set oven to broil and melt cheese for 2 - 2 1/2 minutes.

Apple Walnut Parfait
Combine 1/2 cup plain Greek yogurt with 1 tbsp apple butter.  Top with chopped walnuts and diced apple.

Caramel Apple on the Rocks
Combine 1 tbsp apple butter, 1/4 cup apple juice, 1 oz caramel vodka, 1 oz vodka, 2 oz water.  Shake with ice and serve.

Sweet Cheddar and Chicken Grilled Cheese
Spread 1 tbsp apple butter on one slice of whole grain bread.  Top with 1 slice extra sharp cheddar cheese and 2oz deli chicken meat.  Cook on a flat skillet or in a panini maker.

Apple Cider Cupcakes
Using your favorite white or vanilla cupcake recipe, substitute half the fat for an equal amount of apple butter, and use apple cider in place of the recommended liquid.

Chicken Apple Pecan
Instead of coating chicken in egg and breadcrumbs, try this healthier mix.  Coat chicken breast halves in apple butter, then dip in a mixture of finely crushed pecans, dried parsley, ground pepper, salt, and a pinch of nutmeg.  Place on a hot nonstick skillet and cook each side 2 minutes, until golden brown.  Move chicken to a baking dish and cook in a preheated oven at 350*F for 22 - 25 minutes.

Apple Butter Snack Dip
Apple butter can also be a fun dip.  You can use whole grain crackers, cinnamon graham crackers, apple slices, and banana and raspberry skewers to dip into the apple butter.

Sweet and Tangy Apple Salad Dressing
Combine 1 tbsp apple butter, 3 tbsp apple cider vinegar, 1/4 cup canola oil, 1/4 tsp ground celery seed, 1/4 tsp ground dried onion, 1/4 tsp ground dried mustard, and a pinch of salt and pepper.

Pecorino and Truffle Oil Mac and Cheese

Be warned: this is not a healthy recipe.  But man is it good!  I offered to cook a belated birthday dinner for my brother-in-law.  Knowing that mac and cheese is one of his favorite foods (or top favorite), I was trying to think of a different way to make it.  I remembered that Jen and Kevin served pecorino cheese with truffle oil on baguette slices after their trip to Italy.  Then I decided that pecorino cheese and truffle oil mac and cheese had to be tried!

Truffle oil is expensive, but you don't need much for the recipe.  This recipe is seriously delicious so you'll end up making it again and the oil will not go to waste.  Like I said, this recipe is not healthy.  It's made with a ton of cheese, some cream, and egg noodles.  It's good to keep in mind the half-plate method: half of your plate is non-starchy vegetables, 1/4 of the plate is a lean protein, and 1/4 of the plate is the mac and cheese.  This helps keep your plate balanced and it cuts back on calories.  I served this with baked chicken breast halves, and sautéed zucchini, though most of guessed admitted they were not adhering to the half-plate method after they got their second helping of mac and cheese.

Pecorino and Truffle Oil Mac and Cheese

What you'll need:
3 3/4 cups enriched egg noodles
1/3 cup finely chopped white onion
1 garlic clove
1 tbsp butter
1 tbsp flour
1 cup infused milk (see recipe below)
1 cup half & half
1 tsp dijon mustard
1/4 tsp paprika
pinch cayenne
pinch nutmeg
1 tsp white ground pepper
1 tsp salt
1 tbsp truffle oil

1 cup shredded Pecorino cheese

1 1/2 cups shredded sharp white cheddar cheese

1/3 cup shredded parmesan

1/4 cup breadcrumbs

Infused milk:

1 cup milk (skim or 1%)

1/2 red onion

2 bay leaves

2 cloves garlic, peeled

5 peppercorns

3 dried cloves

What to do:

1.  Combine all ingredients for the infused milk in a medium saucepan.  Bring to a low simmer.  Simmer for 10  minutes, stirring occasionally.  Remove everything but the milk and let cool.

2.  Cook egg noodles 2 minutes less than package directions.  Drain, but do not rinse noodles.  Set aside.  Preheat oven to 350*F.

3.  Heat butter in a sauce pan.  Add onions and cook 5 minutes.  Add garlic and cook 2 more minutes.  

4.  Add flour and stir constantly.  Cook the flour 2 minutes.  Slowly add in infused milk stirring constantly to mix the flour and milk.  Add half and half and bring to a boil.  Lower heat to a simmer.

5.  Add mustard, paprika, nutmeg, pepper, and salt.  Simmer 3 to 4 minutes.  Add truffle oil, pecorino cheese, and cheddar cheese and stir.  Continue to simmer 2 more minutes.

6.  In a baking dish, combine noodles and cheese sauce.  Top with parmesan and breadcrumbs.  For some additional taste and for a nice appearance, top with a sprinkle of a pinch of cayenne, paprika, nutmeg, and parsley.  Bake for 20 minutes.

Cranberry Almond Oatmeal Bars

I have done some experimenting with substituting pumpkin puree for half the fat when baking.  It works very well and gives an extra delicious taste (and it's more nutritious).  I then wondered if I could substitute almond paste for half the fat in baking products.

Pure almond paste is made of almonds, sugar, and water.  When comparing 2 tbsp of butter and 2 tbsp almond paste, the latter has 24 fewer calories, 13 fewer grams of total fat, 13.5 fewer grams of saturated fat, 19 more of carbs, 2 more grams of fiber, 4 more grams of protein.  Almond paste already has sugar in the product, so I cut back on the amount of sugar in the recipe.  Almond paste is soft, but don't turn to a liquid like melted butter does.  So it works well for recipes where you crumb the soft butter and flour together.   That's what I did with this recipe, so be prepared to get your hands a little messy.

Cranberry Almond Oatmeal Bars

What you'll need:
For the bottom layer:
- 1/2 cup flour
- 1/2 cup oats
- 1/4 cup slivered almonds
- 2 tbsp almond paste
- 1/4 cup packed brown sugar
- 1/2 tsp cinnamon
- 1/4 tsp baking powder
- 1/8 tsp salt
- 1/2 tsp vanilla
- 2 tbsp orange juice
- 2 tbsp melted butter

For the filling:
See previous recipe: Cranberry Sauce

For the topping:
- 1/4 cup four
- 1/3 cup oats
- 2 1/2 tbsp almond paste
- 1 1/2 tbsp orange juice
- 2 tbsp brown sugar
- 1/2 tsp cinnamon

What to do:
1.  Make Cranberry Sauce from previous post.

2.  Preheat oven to 325*F. Combine the first 8 ingredients (through salt) in a medium bowl.  Mix together with your hands, pinching together the ingredients to mix in the almond paste.  Mixture should look crumbs.  Add in vanilla, melted butter, and orange juice mixing constantly with a wooden spoon.  Mixture should not be dry, nor should it be really sticky.

3. Spray a 9x9 baking pan with nonstick cooking spray.  Spread out mixture in the pan.  Top with cranberry sauce.

4.  Mix together all the ingredients for the topping and pinch together in the same manner as the first mixture.  Mixture should look like crumbs, and should be much drier than the first mixture.  Sprinkle over the cranberry mixture.  Bake for 30 minutes.

Cranberry Sauce

Cranberries are in-season right now.  Cranberries are a healthy high-fiber fruit.  Aside from their UTI-prevention properties, cranberries also contain a good amount of vitamin C, antioxidants, and phytochemicals such as anthocyanins.  They are a bit tart, so to make the sauce, you need to add some sugar.  I like to limit the sugar as much as possible, and cook the sauce for a longer period of time.  This recipe cooks for 20-25 minutes, but you can cook it for over an hour.  Just be careful not to burn it (I've certainly done that before!). 

Cranberry sauce can be used with pork dishes, turkey dishes, and in baking.  Check back for more recipes with this cranberry sauce.

Cranberry Sauce

What you'll need:
- 2 cups fresh cranberries, rinsed
- 1/ 3 cup water
- 2 tbsp orange juice
- zest from 1/2 an orange (don't forget to wash the orange)
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 cup, plut 1 tbsp sugar

Combine everything in a medium sauce pan.  Bring to a boil, then lower heat to a simmer.  Stir frequently, especially as the mixture thickens.  After the sauce has thickened, maintain heat on low and keep covered for 20 minutes, stirring occasionally.

Not-So-Loaded Baked Potato Appetizer

Loaded baked potatoes can be a calorie disaster.  Excuse me, Outback Steakhouse, did you just put butter on top of the sour cream?  Both are already covering the 1/3 cup of cheese and 2 or 3 slices chopped bacon.  And that potato, how much does it weight!?  I really don't know how a loaded baked potato and 12oz steak can physically fit into one stomach in one sitting.  Ok, think I got a little off track in an Outback rant.

This appetizer is meant to taste like loaded baked potatoes, but be in smaller, more appropriate portions.  This can be served at a party, or on the side of a lean meat and green veggies for dinner.

Not-So-Loaded Baked Potato Slices

What you'll need:
- 1 large russet potato
- 1 large sweet potato, peeled
- 2 tbsp olive oil
- 1 tsp paprika
- 1/4 tsp salt
- 1/2 tsp pepper
- a pinch of cayenne (depending on how spicy you want it)
- 1 tsp dried parsley
- 1/2 tsp garlic powder
- 4 slices bacon, chopped and cooked until crisp
- 1/4 cup shredded sharp cheddar
- 1/4 cup sliced green onions
- salsa to top
- plain nonfat Greek yogurt to top

What to do:
1.  Preheat oven to 375*F.  Use a sharp knife to cut 1/4" thick round slices from each potato.  In a bowl, mix together the potato slices, and all ingredients through garlic powder.  Place potato slices in a single layer on a baking tray and bake for 12 minutes.

2.  Remove potato slices and top each with a few pieces of bacon and a pinch of cheese.  Return to oven for 4 minutes.  Remove, top with green onions.  Serve with salsa and plain Greek yogurt to top. Recipe makes 30 - 35 potato slices.

Spinach Broccoli Pizza

I hosted a girl's night at my house suggesting we make our own pizzas.  When coming up with ideas, I thought of everything but your typical cheese or pepperoni.  The BBQ chicken pizza was one of them, plus this veggie pizza, and a caramelized onion, pear, and gruyere.  All of them were delicious!

With this pizza, you want to make sure you have a good crust and a flavorful white sauce.  There is not much sauce used in comparison with the amount of veggies, so it needs to stand out.  I start with infused milk.  Infusing milk is a really easy way to add flavor without calories.  You heat milk over the stove (careful not to boil).  You add peeled garlic cloves, chunks of onion, bay leaves, cloves, and parsley stems so the flavor leaks into the milk.  To thicken this milk, you then need to make a roux (equal parts butter and flour cooked together in a sauce pan).  Let the milk cool slightly and gradually add it to the roux stirring constantly.  Let that milk come to a low boil, then lower the heat to a simmer.

Spinach Broccoli Pizza

What you'll need:

- 1 whole wheat pizza crust (store bought or made)

- 1 cup nonfat milk

- 1/4 cup cream

- 3 garlic cloves, peeled

- 2 bay leaves

- 1/2 small onion, peeled

- 1/2 tbsp dried cloves

- 4 parsley stems

- 4 whole peppercorns (or later add in 1/2 tsp ground pepper)

- 1 tbsp all-purpose flour

- 1 tbsp butter

- 1/4 cup parmesan cheese, divided

- 1/4 tsp salt

- 1 1/2 cups chopped broccoli (easy fix is to buy frozen)

- 2 packed cups spinach

- 1/2 tbsp olive oil

What to do:

1.  Preheat oven to 350*F.  If using a baking stone, preheat for 30 minutes.  Roll out the dough to ~1/3" thick.  Let stand.

2.  Combine milk and the next 7 ingredients (through peppercorns) in a medium sauce pan.  Bring to a low simmer and keep simmering for 10 minutes, stirring occasionally.  Let cool slightly.  Remove all onion, cloves, etc.

3.  In a sauce pan, melt butter.  Add the flour and mix thoroughly.  Continue stirring  and cook the flour 2 to 3 minutes. Slowly add milk to flour mixture stirring constantly.  You can use a wire whisk, but a small rubber scraper does a better job of getting the flour mixture from the corner of the pan.  Add 2 tbsp parmesan cheese, then bring to a boil, then lower to a simmer; simmer 5 minutes stirring occasionally.  Mixture should be thick enough to stick to the back of a spoon.

4. Reserve 1/4 cup of sauce, and pour the rest over the dough.  In a bowl, mix olive oil and 1/4 cup sauce over the broccoli and spinach.  Spread veggies over the pizza.  Top with the remaining parmesan cheese.  Bake 12 minutes until crust is golden brown.  Recipe makes 4 servings.

Delicious Easy Tomato Sauce

This is my base tomato sauce for many dishes and other sauces.  Depending on the dish, I may puree the sauce or may leave it a little bit chunky.  The best tomato sauce tastes like tomatoes without being too acidic.  Some jarred tomato sauces use sugar to cover the acidity.  I rather use cooked onions and olive oil to add sweetness.  A good tomato sauce also has a good balance of herbs.  When I have fresh herbs, I use those; but dried herbs are a good substitute.  Measurements do not have to be exactly perfect for the herbs, but remember to taste as you go and adjust from there.  If your canned tomatoes or tomato puree contain salt, so not add any salt to you sauce without first tasting it.  If the sauce is going into a cheesy dish, the cheese will add enough salt.

Delicious Easy Tomato Sauce

What you'll need:
- 1/2 large onion, diced
- 3 garlic cloves, minced
- 1/4 cup olive oil, divided
- 1 (14.5oz) can crushed tomatoes
- 2 (8oz) can tomato puree
- 5 fresh basil leaves
- 1 tsp dried oregano
- 2 tsp fresh thyme
- 1 tsp dried parsley
- 1 tsp paprika
- 1/2 tsp pepper
- 2 bay leaves

What to do:
1.  Heat 2 tbsp olive oil in a medium sauce pan.  When hot, add onion and stir frequently.  Be careful not to brown the onions.  Cook ~ 5 minutes, add the garlic and cook 3 more minutes.

2.  Add to the onion mixture 2 tbsp olive oil, and the remaining ingredients. Bring to a boil, then decrease heat to a simmer.  Simmer 15 - 20 minutes.  For a chunkier sauce, leave uncovered the entire time.  For a liquidy sauce, keep it covered.  Don't forget to remove the bay leaves when the sauce is done.  Recipe makes ~3 cups.

From here you can add in 8oz ground beef for a meat sauce.   You can add in a pinch of cayenne pepper for a spicy sauce.  You can add in ground beef, beans, and diced peppers to make a chili.  This sauce is not particularly time-consuming, but it's good to make a big batch then store some in the freezer for whenever you need it.

Gluten-Free Pumpkin Cinnamon Cream Cheese Scones

I inadvertently eat a lot of gluten-free meals, mainly because I don't always have pasta or bread at the meal.  But I had never tried gluten-free baking.  Having a gluten-intolerant friend over for brunch forced me to do some experimenting.  I wanted to make some sort of flavored scone.  I love pumpkin anything, so that was an easy go-to.  My first thought was to use graham flour instead of wheat flour, however I couldn't find any.  After looking at the ingredients label for graham crackers, I knew I couldn't use those.  So I bought gluten-free pancake mix.  The mix contains rice flour, and ingredients to aid in rising and to prevent too much crumbling.   After that, I just added in butter, an egg, and the flavorings.  It was very easy, actually.

Gluten-Free Pumpkin Cinnamon Cream Cheese Scones

What you'll need:
1 1/4 cups gluten-free pancake mix
1 tsp baking powder
1 1/2 tsp pumpkin pie spice
1/4 cup sugar
4 tbsp cold butter
1 egg
1/3 cup, plus 1 tbsp pumpkin puree
1/3 cup cinnamon cream cheese
2 tbsp nonfat milk
egg white to brush tops of scones

Icing:
2 tbsp powdered sugar
1 tbsp nonfat milk
1 tbsp cinnamon cream cheese

What to do:
1.  Preheat oven to 425*F.  Mix together all dry ingredients (pancake mix through sugar).  Cut up butter and add to dry ingredients.  Using your hand, pinch together the butter and dry ingredients until mixture looks crumbly.

2.  Add the egg, pumpkin puree, cream cheese, and milk to the dry mixture.  Mix with a wooden spoon until blended evenly.

3.  Form into a ball and flatten out in a disc 1/2" thick.  Cut into 8 equally sized triangles.  Bake 14 minutes until the scones are golden brown.

Separate the scones by about one inch.  If you run out of room, you can line them up in rows.

4.  Combine all ingredients for the icing.  When scones have cooled slightly, drizzle or spread icing over scones.  Recipe makes 8 scones.

Low-Cal BBQ Chicken Pizza

I love atypical pizzas.   I like something more interesting than tomato sauce and cheese.  I also really like finding ways to make pizza healthier.  I like to add lots of veggies and lean meat.  The fiber and protein help fill you up on fewer calories.  I still have something on the side of the pizza, whether its a salad or  fruit, to create a well-balanced meal.

Low-Cal BBQ Chicken Pizza

What you'll need:
- 1 whole wheat pizza dough (store bought or homemade)
- 1/4 cup tomato-based BBQ sauce
- 1/4 cup apple cider BBQ sauce
- 1 skinless chicken breast
- 1/3 cup chopped green bell pepper
- 1/3 cup sliced red onion
- 1/3 cup shredded sharp cheddar (or Colby Jack)
- 1 tbsp dried parsley
- 1 tbsp dried oregano
- 1 tsp paprika

What to do:
- Preheat the oven to 400*F (or follow package directions for store bought dough). Heat a small or medium sauce pan filled 3/4 full of water.  Bring to a boil, add chicken, lower heat to a low simmer.  Cook 8 -10 minutes, depending on the thickness of the chicken breast, until chicken temperature reaches 160*F.  Remove chicken and let sit.

- Roll the pizza dough out into a large circle or rectangle (I personally find rectangles easier).  The dough should be thin (~1/8" thick) but without holes.  Fold over the outside edges to create a crust.

-  Spread tomato-based BBQ sauce around the pizza dough.  Top with cut veggies, parsley, oregano, and paprika.

- When chicken has cooled, tear apart into thin, short strips.  Combined with apple cider BBQ sauce.  Spread chicken over veggies on the pizza.  Top with cheese.  Spread flour or corn meal over a  baking tray or pizza stone and bake for 8 - 12 minutes until cheese is bubbling and crust is golden brown.  Alternatively, you can cook the pizza on the grill- see directions below.  Recipe makes 3 - 4 servings.

Cooking pizza on the grill
The most important thing is that the pizza does not stick to the grill.  So it is good to pre-bake the pizza dough for a couple minutes.  Heat the oven to 400*F.  Put rolled out dough on parchment paper, then put on a baking tray.  Bake in the oven for 4 - 6 minutes, remove and cool.  On the grill, heat 2 burners on high, heat 1 or 2 burners(depending on the size of your grill) on medium-low heat.  When grill reaches ~400*F, put pizza on the 2 high heat burners, then lower heat to medium-low. You want to make sure the grill stays hot, but the crust does not burn.  Cook 4 minutes, lower the pizza burners to low heat, and increase the empty burners to medium-high.  Cook another 4 minutes and remove from grill.

Baked Lemon Chicken with Green Beans

I usually cook dinner over the stove.  When I put everything in one casserole dish and throw it in the oven, I remember how nice it is to use my oven. Using the oven means I have less hands-on time in the kitchen; I also have fewer dishes to clean!

 You have to make sure food does not stick to the bottom of the dish.  You also want to make sure the food does not dry out.  To do this, make sure food is coated in some oil, and you can also put a liquid such as lemon juice or broth on the bottom.  A good way to keep foods moist is to cover the dish with foil for the first half of the baking time, and finish uncovered.  This meal is super healthy, low calorie, and filling.

Baked Lemon Chicken with Green Beans

What you'll need:
- 2 chicken breasts
- 2 1/2 cups green beans
- 1/2 cup sliced onion
- 1/3 cup sliced mushrooms
- 2 1/2 tbsp olive oil
- 1/4 cup lemon juice
- 1/4 cup dry white wine
- 1/2 tsp salt
- 1 tsp pepper
- 2 cloves garlic, minced

What to do:
1.  Preheat oven to 350*F.  In a bowl mix together oil, lemon juice, wine, salt, pepper, and minced garlic.  Marinate chicken, green beans, and onion in a bag or container with lemon juice mixture for ~20 minutes.

2.  Pour all ingredients into a casserole dish.  Top chicken with mushroom slices.  Cover dish with aluminum foil.  Bake 12 minutes, remove foil, bake 12 more minutes.  If chicken is not browned, turn oven to 'Broil' for 2 - 3 minutes.

Quick Spicy Spaghetti and Veggies

This was another throw-together meal from random left over veggies.  It's very easy to do!  Cut veggies into bite sized pieces, saute in olive oil.  Add in cooked pasta and spices, and DONE!

This meal is low calorie and very heart-healthy with a bit of olive oil and lots of fiber from the vegetables.

Quick Spicy Spaghetti and Veggies

What you'll need:
- 1 zucchini, chopped
- 1/3 cup chopped onion
- 1 clove garlic, minced
- 1 tbsp olive oil
- 2 tbsp low-sodium vegetable broth
- 6 oz whole wheat pasta
- 1 big pinch cayenne
- 1/4 tsp pepper
- 2 tbsp chopped green onions
- 1/4 cup pine nuts (optional)
- 2 tbsp parmesan cheese (optional)

What to do:
1.  Cook pasta according to directions.

2.  Heat oil in a skillet, saute onion, zucchini, and garlic for ~ 4 minutes.  Add broth to skillet to steam veggies.

3.  When pasta is cooked, add to veggies and saute for 1 minutes.  Add in cayenne.  Top with green onion. Add nuts and/or cheese if desired.  Recipe makes 2 servings.

For meat lovers, saute 1/4 cup chopped prosciutto with the veggies.

Smoked Salmon and Brie Sandwich

I had this sandwich while in Seattle and fell in love.  Sure, the restaurant probably used a ton more cheese than I would, but I still love this home-made version.  The key is to start with good smoked salmon.  I got mine from Whole Foods.  You also want a good quality brie.  If there is a brand you know you like, definitely go with that.

Smoked Salmon and Brie Sandwich

What you'll need:
- 2 oz smoked salmon
- 2 oz brie
- 1 tsp dijon mustard
- 1 tsp mayo
- a few slices of red onion
- 2 small romaine leaves
- 1 roll or a 4" baguette

What to do:
Create sandwich and toast in oven or in panini maker

Pumpkin Mushroom Bean Soup

I guess this should be called a soup.  Its hearty like chili because of the mushrooms and beans.  Its creamy like a puree soup and has lot of veggies like a chunky soup.  So call it what you want.  This makes a lot!  So it's good for game day, or having a few friends over for a warming, hearty dinner.

Pumpkin Mushroom Bean Soup

What you'll need:
- 8 oz cremini
- 8 oz white button
- 4 oz shitake
- 1 large white onion, chopped
- 1 tbsp minced garlic
- 1 tbsp olive oil
- 1/4 cup apple cider
- 1/2 cup chopped carrot
- 1/4 cup chopped parsnip
- 1 can white beans, drained and rinsed
- 2 cups vegetable broth
- 1 bay leaf
- 1 tbsp fresh rosemary
- 1 tbsp fresh thyme
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
- 1/4 tsp cayenne
- 2 cups pumpkin puree (about 1 small pumpkin), or squash puree
- 1/2 cup plain nonfat Greek yogurt

What to do:
1.  Clean mushroom by brushing with a damp paper towel.  Chop all mushrooms into uniform size or use a food processor to mince evenly.  I recommend mincing only 8oz at a time.  Heat a large, flat saute pan on medium heat.  Add mushrooms and stir occasionally for about 5 - 6 minutes.

2.  In a large pot, heat 1 tbsp olive oil over medium heat.  Add chopped onion and stir frequently for about 3 - 4 minutes.  Add garlic and stir another 3 minutes.  Add in apple cider and simmer 2 - 3 minutes.  Add carrot and parsnip and stir about 5 minutes.  Add in beans and the next 7 ingredients (through cayenne) and keep at a low simmer covered for 10 minutes.  Stir occasionally, but try to keep track of the bay leaf.  When the 10 minutes is up, remove the bay leaf and add in the pumpkin puree and stir to mix.  Reduce heat to the lowest level and set for 15 minutes.

3.  Scoop into a bowl and top with 1 tbsp yogurt.  Recipe makes 6 servings.

This recipe can also be prepared in a slow cooker.  Saute the mushrooms in a skillet, then add everything to the crock pot and let sit for a couple hours, stirring occasionally.

Kabocha Squash Quiche

 Kabocho Squash looks like a green, flattened pumpkin.   You can find them near the pumpkins and squashes at the grocery store or at most pumpkin patches this time of year.   It is a good source vitamin A, and fairly low in carbohydrates.  It is creamy and semi-sweet.  The taste is between acorn squash and pumpkin.   Because this squash is creamy, it is good for soups, stews, and purees.  This puree adds flavor and volume to this egg dish without adding calories or fat.  This quiche has few eggs in it, which makes it very low in saturated fat.

Frozen pie crust can be used for quiche, however most crusts contain trans-fats.  These fats are very unhealthy for your heart and arteries.  One way around this is to make your own crust using butter instead of margarine.  This is only slightly healthier, though.  So a healthy (and money-saving) alternative is to go crust-less.

Kabocha Squash Quiche

What you'll need:
- 1 tsp olive oil
- 1/2 white onion
- 1 clove garlic
- 1/2 tsp sage
- pinch of nutmeg
- 1 tsp parsley
- 1/2 cup skim milk
- 1/4 cup cream
- 1/4 cup part-skim ricotta cheese
- 2/3 cup kabocha squash puree
- 1/2 tsp pepper
- pinch cayenne
- 2 eggs
- 1 frozen pie crust (optional)

What to do:
1. Preheat oven to 350*F.   If using a pie crust, thaw crust for 5 minutes, then poke crust with fork all over.  Bake 12 minutes and remove to let cool.

2.  Chop onion.  Heat skillet with oil.  Saute onion ~ 5 minutes, add garlic, sage, nutmeg, and parsley and saute 2 more minutes.  Remove from heat and let cool completely.

3.  Combine milk, cream, ricotta, and squash and blend in food processor or blender.  In a bowl, whisk together the milk mixture and eggs.  Add cayenne and pepper.

4.  If using a pie crust- layer onion mixture on the bottom and pour the egg mixture over top.  Bake at 350*F for 40 - 43 minutes, until firm.

If NOT using a pie crust, spray a pie pan with non-stick cooking spray.  Combine egg mixture and onions, then pour in pie pan.  Bake at 350*F for 40 - 43 minutes, until firm.

Low- Fat Chicken Caesar Salad Sandwich

Chicken caesar salad can be really high in calories and really high in saturated fat.  Caesar dressing is  high in calories and saturated fat, and so is the parmesan cheese that  is added to the dressing and sprinkled on top, plus theres the butter that the croutons are cooked in.

This chicken salad sandwich is made with part caesar dressing and part plain greek yogurt.  The Greek yogurt takes on the flavor or the caesar dressing.  This way you still get all the flavor, without all the calories.  A toasted whole wheat bagel has less fat than croutons and has more fiber.

Low Fat Chicken Caesar Salad Sandwich

What you'll need: 
- 1/4 cup finely chopped red onion
- 1 1/2 cups chopped romaine
-  3 tbsp plain non-fat Greek yogurt
- 3 tbsp Caesar dressing
- 1 tbsp grated parmesan
- 1 chicken breast
- 1/4 tsp pepper
- 1 whole wheat bagel

What to do:
1.  Bring ~3 cups water to a simmer and add chicken.  Insert thermometer into chicken.  Cook until it reaches 160*F.  Remove, let sit ~ 10 minutes.  Then cut up into 4 pieces to let cool.  When chicken is cooled, pull apart chicken.

2.  Combine yogurt, dressing, parmesan, onion, lettuce, pepper, and chicken in a bowl.

3.  Toast bagel.  Make one sandwich with each half of a bagel and the chicken mixture.

Chicken and Veggie Casserole

This is a really easy dish, and good if you have a lot of different left over veggies.  I had little bits of eggplant, bell peppers, celery and green beans.    I had a little bit of each, but not enough of any for  a whole meal.  So a casserole is a great way to solve that problem.

Casserole often have a lot of cream and/or butter and bread crumbs, which adds in a lot of calories.  I used less cream and added in nonfat milk and low-sodium chicken broth, and used fewer breadcrumbs to make it a little healthier.

Chicken and Veggie Casserole

What you'll need:
- 1 large chicken breast, cut into bite size pieces
- 1/2 tbsp olive oil
- 1/4 cup chopped red bell pepper
- 1/2 cup chopped eggplant
- 1 cup chopped green beans
- 1/2 cup chopped onion
- 1/4 cup chopped celery
- 1/4 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1/4 cup cream
- 1/2 cup nonfat milk
- 1/3 cup low-sodium chicken broth
- 1 tsp pepper
- 1 tsp Italian seasoning
- 3 tbsp Parmesan cheese

What to do:
1.  Preheat oven to 350*F.  Heat a skillet with the olive oil on medium-high heat.  Add chicken and stir constantly until lightly browned.  Remove from heat and set aside.

2.  Combine cream, milk, broth, pepper, garlic, and seasonings.  Place veggies and chicken in a small to medium casserole dish.  Pour liquid mixture over veggies and food.  Top with cheese.  Bake in oven for 18 - 20 minutes, until veggies are tender and chicken is fully cooked.

Prosciutto, Gruyere, and Apple Hot Sandwich

This sandwich has a lot of strong flavors, but they all seem to balance each other out.  Prosciutto is not a really lean more, nor is it a really high-fat meat.  It is much leaner than bacon so prosciutto is certainly a healthier alternative.  In this recipe, you do not use a large amount of prosciutto, so that keeps the calorie amount and the grams of saturated fat as low as possible.  Gruyere, on the other hand, is quite dense in calories and saturated fat.  For just one ounce, there are 9 grams of total fat, of which 6 grams are saturated fat.  That is a lot for just one little ounce.  That is why I tried to keep it to half an ounce per sandwich.  The gruyere is simply there to enhance the dish, not be the main star.

When picking which kind of apple for the sandwich, you can pick sweet (Virginia Beauty or Honey Crisp) or sour (Granny Smith) or somewhere in between (Braeburn or Gala).  The best apples are freshly-picked.  There are a ton of apple orchards in northern virginia.  I loved going apple picking at a kid because it involved climbing up trees as far as you would dare.  Now I love it because the apples taste so much better when you pick them!  If you don't go pick apples, at least buy them from the farmer's market.  Those are usually picked within 24 hours before you purchase them.

Prosciutto, Gruyere, and Apple Hot Sandwich

What you'll need:
- 4 slices prosciutto,
- 1 ounce gruyere cheese, shredded
- 1 small apple, thinly sliced (~1/8")
- 2 tsp Dijon mustard
- 4 slices whole wheat bread
- 1/2 cup arugula, washed thoroughly

What to do:
If you have a panini maker:
Preheat the panini maker.  Assemble two sandwiches using all of the ingredients.  Place in panini maker until bread is crisp and lightly browned.



If you do not have a panini maker:

You can toast the bread in a toaster first. Then place each piece of bread on a baking sheet.  Top one slice of bread with mustard, apple slices, and half of the cheese;  top the other slice with prosciutto and the other half of the cheese.  Set the oven to 'Broil' and toast in the oven for about 3 - 4 minutes. Watch carefully to make sure it does not burn.  Remove from oven and top with arugula and assemble sandwich.  Serve with a side of fruit

Steak and Loaded Baked Potato

Multi-colored Tomato and Basil
appetizer salad

Ben's ideal meal would consist of salad, steak, and a baked potato.  For his birthday, I bought him a grill and had it ~95% set up when he got home.  So of course, the plan was to grill steak, vegetables, and potatoes.  That was made possible by borrowing a gas tank from ben's parents (Thanks!).

I marinated the steak in a simple balsamic and herbs mixtures.  I did the same with the vegetables.  For the potato, I actually pre-baked it in the oven, and then finished cooking in the grill.  I made some toppings for the potato.  Instead of cooking bacon and then crumbling it, I bought diced prosciutto.  Prosciutto is leaner than bacon, and it was already cut up for me so that made things easier.  I bought shredded sharp cheddar cheese, and I got plain non-fat Greek yogurt.  I buy this instead of sour cream because the the Greek yogurt has more beneficial nutrients and fewer calories from fat.  Ben could also eat the stuff by the bucket.

Ben's Birthday Dinner

What you'll need:
For the marinade:
- 1/3 cup balsamic vinegar
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 2 sprigs fresh thyme
- 1 tsp chopped fresh oregano
- 1 tsp chopped fresh rosemary
- 1/2 tsp pepper

- 2 (4 oz each) steak sirloin
- 1/2 small eggplant, sliced and quartered
- 1/2 small onion, 1/3 " slices
- 1 small zucchini, 1/3" slices
- 2 small potatoes
- 3 tbsp diced prosciutto
- 1/4 cup shredded sharp cheddar cheese
- 1/2 cup plain nonfat Greek yogurt

What to do:
1.  Preheat oven to 425*F.  Add potatoes and cook 25 minutes.  Remove from oven.

2.  Make the marinate by combining all of the marinade ingredients.  Place steak in a ziplock bag and pour 1/2 the marinade over it and close bag tightly.  Put cut up eggplant, onion, and zucchini in a ziplock bag and cover with the rest of the marinade and close bag tightly.  Let each sit for 20 -30 minutes.  Preheat the grill to medium-high.

3.  Heat a small saute pan over medium high heat and add the prosciutto.  Cook until browned.  Remove prosciutto and place on a folded paper towel to absorb excess fat.

4.  When grill is hot, place potatoes on a warmer grill, or on a side with low to no heat.  Place marinated vegetables in a vegetable grill holder to and place on the hot grill over medium heat.  Stir occasionally for 5 minutes.  Place steaks on grill over medium-high heat.  Let sit 4 to 6 minutes on each side depending on how thick the steak is and how well done you like your steak.

5.  On two place, serve the steak, vegetables, and potatoes.  Top the potatoes with prosciutto, cheese, and Greek yogurt.

Pumpkin Cake Pops

My sister is actually the baker of the family.  It is a well-known fact.  People even joke that we would have the best restaurant if I cooked the food and Jen baked the dessert.  So when birthdays come around, my sister is always creating these awesome-tasting and awesome-looking cakes.  So when my sister's birthday came around this year and my mom wasn't in town to help me, I was a little worried.  I really wasn't even sure what angle I was going to take.  My inspiration came pretty easy after having a 10 minutes conversation with Jen about all things we love about pumpkin season.  We were talking about making pumpkin gnocchi, that time I made pumpkin chili, pumpkin ravioli.  So I quickly decided to make some kind of pumpkin dessert.  After thinking about it more, I decided to do a pumpkin cake dessert bar.

Using fresh roasted pumpkin, I made two different types of cake pops: pumpkin cake and pumpkin brownies.  I then had a couple different dips: caramel sauce, cheesecake pudding, and pumpkin-spiced icing.  I also had different toppings: crushed toffee, crushed cinnamon graham crackers, and sprinkles.

When baking, I need to use a recipe as a guide or else cakes turn out flat, gritty, or in some other way far from perfect.  So the pumpkin cake recipe is based on a Food Network recipe, with some minor alterations.  The pumpkin brownies were easy.  I used boxed brownie mix and substituted half of the oil for pumpkin puree.

Pumpkin Cake Pops

What you'll need:
For the Pumpkin cake:
- 2 cups all-purpose flour
- 1 tbsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp salt
- 2 1/2 tsp pumpkin spice
- 2 eggs
- 3/4 cup brown sugar
- 1/4 cup white sugar
- 3/4 cup nonfat milk
- 1/2 cup canola oil
- 1 cup pumpkin puree (canned or fresh, see previous recipe for roasting fresh pumpkin)

For the icing:
- 8oz cream cheese
- 1 1/2 cups powdered sugar
- 1 1/2 tsp pumpkin spice

To make the cake:
1.  Preheat oven to 375*.  Mix together flour, baking powder, baking soda, salt, and pumpkin spice with a whisk.  Set aside.

2.  In a bowl, combine eggs and sugar and mix with an electric mixer.  Mix in milk, then oil, then the pumpkin puree.

3.  Add the dry mix to the pumpkin mixture using a wooden spoon.

4.  Spray a 9x13 baking pan and pour cake batter into it.  Bake 25 - 28 minutes.  Cool cake in pan for 5 minutes, then remove and cool completely on a cooling rack.

5.  Mix together all the ingredients for the icing in a bowl using an electric mixer.

To make the cake pops:
1.  Using pumpkin cake or pumpkin brownie, place cake in a bowl.  Using a fork, break apart cake until it is all small crumbs. Add about 3/4 cup icing to the cake crumbs and mix together.

2.  Spray your hands with nonstick cooking spray.  Use your hands to mix the cake and icing completely and to form into 1" spheres.  If the cake falls apart, it needs a little more icing to hold it together.  Place cake pops on a baking sheet lined with parchment paper.  Place in freezer for one hour.  Take out of the freeze and put cake pop sticks in each one.

3.  Cover with icing and roll in crushed graham crackers.  Or make a caramel sauce to dip in and then roll in crushed toffee.  You could also melt Pumpkin Spice Hershey Kiss to dip in, or crush the kisses and use as a topping.

Roasting Pumpkin

Canned pumpkin puree is available year-round, but when fall is here it's good to use fresh pumpkins.  You can really taste the difference!  Plus, roasting a pumpkin makes your home smell so delicious!  It's very easy to do, too.

First, pick up a sweet pie pumpkin.  Sometimes they're just called a pie pumpkin.  They look like miniature versions of carving pumpkins.  Preheat the oven to 425*F.

Cut the pumpkin in half lengthwise.

Scoop out the seeds and all the stringy stuff.  Keep this if you wish to roast the seeds.

Place each half of the pumpkin with the hard skin side up on a rimmed baking sheet.  Fill a cup with water.  Put the baking sheet and pumpkin in the oven.  Before closing the door, pour water into the rimmed baking sheet.  Pour enough to cover the bottom.  Bake 20 - 30 minutes, until the skin is browning and easily pressed in.  If you plan to puree the pumpkin, roast at least 25 minutes.  If you plan to cut up the pumpkin, roast closer to 18 to 20 minutes.

Take the pumpkin out of the oven and let cool.  Use a fork to puncture the skin and lift the skin off.  Alternatively, you can flip the pumpkin half over and scrape the pumpkin off of the skin.  When you have all the pumpkin, put it in a food processor and puree.

Pork Salad with Thyme-Cranberry Dressing

Pork goes really well with the sweetness of cranberries, and also goes well with the savory taste of thyme.  This salad has more sweet components that most salads, but it is balanced with some savory and sour aspects.

For this recipe, I use pork tenderloin.  This is a lean cut of meat as long as you cut off the fat surrounding the tenderloin.  The pork is sliced very thinly and cooked over the stove.  this particular time I made this recipe, I just cooked it in a little bit of olive oil over the stove.  Other times I have first dipped the pork in a seasoned flour mixture.  The seasoned flour has pepper and fresh thyme in it. The flour coating gives the pork a slightly different flavor.  Pork tenderloin is a strongly flavored meat, and I think the flour coating helps tone that down just a little.  Both ways it tastes good, so the option is up to you.

The salad dressing is atypical because it is cooked over the stove.  Simmering the dressing for a while lets the dressing reduce and thicken.  It also allows time for the flavors to develop.

Pork Salad with Thyme-Cranberry Dressing

What you'll need:
- 8oz pork tenderloin, trimmed
- 1/2 firm pear, thinly sliced
- 1/4 cup dried cranberries
- 2 tbsp fresh thyme leaves
- 1/2 cup dry white wine
- 3 tbsp olive oil
- 2 tbsp finely chopped shallots
- 3 1/2 cups salad greens


What to do:
1.  Slice pork in 1/4" slices.  Set aside.

2.  Heat 1 tbsp olive oil in a sauce pan.  Cook shallots until transluscent.  Add in wine and simmer 3 minutes.  Add in dried cranberries and thyme and keep at a low simmer for 5 to 8 minutes, until thickened.

3.  Heat a skillet over medium, high heat.  Add 1 tbsp olive oil.  When hot, add pork slices and cook 2 minutes each side.

4.  Using 2 plates or salad bowls, plate salad greens and sprinkle with 1/2 tbsp olive oil on each salad.  Top with cooked meat, sliced pear, and salad dressing.

Fall has Arrived!

If you live in the northern Virginia area,  then you are well aware of the drastic change in weather over the past week or 2.  We had such a hot summer.  Almost everyday temperature reached above 95 degrees.  It was usually above 85 degrees when driving to work at 7:30am.  It left little flexibility to exercise if you wanted to be outside in cooler temperatures.  Soup was always out of the question.  It was just too hot.

 

After a summer of pumping up the AC and never wanting to open my windows in the house, I haven’t closed them for the past 10 or more days.  The daytime temperature is 70-85 degrees.  It is even sometimes pretty chilly in the morning!  It is finally officially fall!

It’s time to say goodbye to fresh, local zucchini, eggplant, yellow squash, asparagus, and sweet onions; no more local peaches, plums, or nectarines. Of course they will still be at the grocery store, but it never as good as fresh from the farmer's market. It’s now time to enjoy all the wonderful fall fruits and vegetables: apples, pears, pomegranates, figs, late-season berries, pumpkin, leeks, sweet potatoes, mushrooms, artichokes, broccoli and cauliflower.

I am ever so excited for fall! I can’t wait to go to a pumpkin patch, to go pick apples, and, of course, cook my favorite fall recipes: green bean casserole, potato leek soup, roasted cauliflower, cream of broccoli soup, apple pie, butternut squash risotto, and basically anything that has pumpkin in it!

If you love fall, but you aren’t sure where to start, Food Network has a monthly checklist of activities, crafts and recipes.  I will also be posting all the wonderful fall recipes I can think of.

Mushroom Gnocchi

This dish on its own is not a full meal.  Gnocchi is a potato dumpling, so it is a very starchy food.  To get a food balance, I recommend trying to keep the 1/2 plate method in mind.  This involves making half of your played filled with non-starchy vegetables, 1/4 of the plate is starch, 1/4 of the plate is lean protein.

So to form a health, balanced plate you can add some chicken to the dish and have a side salad.  Or cook up some green beans and serve with baked fish.

This is a pretty healthy cream sauce recipe because it is made mostly with skim milk.  Because it is so much lower in fat, you have to make sure it doesn't get too hot.  I kept the flame low, kept stirring, and occasionally added more milk. Adding cold milk intermittently helps keep the temperature down.  It needs to simmer for a while in order to reduce and thicken.

Mushroom Gnocchi

What you'll need:
- 1/2 package gnocchi
- 1 cup chopped mushrooms, such as baby portobellas
- 1/3 cup chopped white onion
- 1/2 tbsp buttery spread
- 1/2 tbsp flour
- 1/4 cup heavy cream
- 1 cup skim milk
- 1/8 tsp salt
- 1/2 tsp pepper

What to do:
1.  Heat water for gnocchi.  Cook according to package directions.

2.  Heat medium sauce pan over medium heat.  Add mushrooms and cook  about 5 minutes, stirring occasionally.  Add onion and cook 3 minutes.  Add butter and stir, cook for 2-3 minutes.  Add flour and stir constantly for 1-2 minutes to allow the flour to cook.

3.  Add cream and 1/4 cup of skim milk and stir.  Keep heat low and make sure the liquid does not come to a boil.  Add the rest of the milk 1/4 at a time every 5 minutes.  Continue stirring.

4.  After gnocchi is cooked, add to the sauce and stir.  Recipe makes 2 servings.