Banana Baked Betty

Ingredients for Batter

• 1/4 cup / 60 ml whole-wheat flour
• 1/3 cup / 80 ml oat flour*
• 1/2 tsp / 2 1/2 ml baking powder
• 4 Tbsp / 60 ml Sucanat
• 1/4 tsp / 1 1/4 ml sea salt
• 1/4 cup / 60 ml plain, fat-free yogurt
• 1 Tbsp / 15 ml unsalted olive-oil based margarine or Do-It-Yourself Olive Butter Spread from The Eat-Clean Diet Cookbook
• 2 egg whites
• 1/4 cup / 60 ml mashed bananas
• 2 1/3 cups / 550 ml thinly-sliced strawberries
• Cooking spray

* You can make your own oat flour by placing 1/3 cup oats in a food processor and blending into a fine pulp


Ingredients for Whipped Topping

• 1 cup / 240 ml yogurt cheese (recipe below)
• 1 tsp / 5 ml vanilla
• 1 tsp / 5ml cinnamon

Preparation

1.Preheat oven to 350°F (177°C). Spray ramekins with cooking spray and place them on a baking sheet. Set aside.

2.In a small bowl mix together strawberries and remaining Sucanat.

3.Combine yogurt, melted margarine, egg whites, and mashed bananas in a medium bowl.

4.Pour the dry ingredients over the wet ingredients and gently mix until you have a uniform mixture resembling cake batter. Set aside.

5.Scoop 1/3 cup of strawberries into each ramekin. Spoon two tablesp00ns of batter over the berries.

6.Bake ramekins in oven for 20-25 minutes until cake is golden brown and springy to the touch. Set on a baking rack to cool.

7.In a mixing bowl beat yogurt cheese, vanilla and cinnamon until fluffy.

8.Spoon one tablespoon of the whipped topping on top of each individual cake.

Ingredients for Yogurt Cheese

• 2 cups / 480 ml low-fat plain yogurt (makes one cup of yogurt cheese)

Preparation


1.Place 2 cups / 480 ml yogurt in a colander lined with two layers of cheesecloth. Place the colander over a large bowl to catch the liquid that drips out of the yogurt. Place this set-up in the refrigerator and let stand overnight.

2.Discard the liquid in the bowl below and you are left with rich, creamy yogurt cheese.

Nutritional Value for One Baked Betty

Calories: 153
Protein: 6 g
Carbs: 26 g
Dietary Fiber: 3 g
Fat: 3 g
Sat. Fat: 0 g
Sodium: 100 mg
Cholesterol: 2 mg

Source: Eat Clean Diet Website
http://www.eatcleandiet.com/food_and_recipes/clean_recipe/strawberry-banana_baked_betty.aspx

Baked Apple with Walnut-Oat Stuffing

Ingredients

• 3 medium apples
• 1 Tbsp / 15 ml agave nectar
• 1 Tbsp / 15 ml rolled oats*
• 1 Tbsp / 15 ml unsalted olive-oil based margarine or Do-It-Yourself Olive Butter Spread from The Eat-Clean Diet Cookbook
• 1 Tbsp / 15 ml Sucanat
• 1/2 tsp / 2 ½ ml best-quality vanilla extract, separated
• 1/2 tsp / 2 ½ ml ground cinnamon
• 4 Tbsp / 60 ml chopped walnuts
• 6 Tbsp / 90 ml yogurt cheese (recipe below)
• 1 Tbsp / 15 ml icing sugar
• Eat-Clean Cooking Spray**
* choose uncontaminated oats if you are gluten intolerant
** Products such as Pam and others are very handy, but I prefer to use healthy oils such as extra-virgin olive oil inside a spritz bottle as a cooking spray

Preparation
1.Preheat oven to 350° and coat a glass baking dish with cooking spray.

2.Combine agave nectar, rolled oats, margarine, Sucanat, 1/4 tsp vanilla extract, cinnamon and walnuts in a small bowl. Set aside.

3.Scrub the apples thoroughly and remove each stem.

4.Slice each apple lengthwise down the middle to create 2 halves. Remove the core and hollow out the center to create a space for the walnut-oat stuffing.

5.Place apples into the glass baking dish. Spoon 1 rounded tablespoon of filling into each apple hollow.

6.Cover the dish with foil and bake apples for 45 minutes or until they are tender. Keep an eye on them because you do not want them to be too hard or too mushy.

7.Remove the baking dish from the oven and set it on a wire cooling rack for about 15 minutes.

8.In the meantime, stir icing sugar and remaining vanilla into the yogurt cheese until well combined.

9.Once the apples have cooled, place each one on a plate and top with 1 Tbsp / 15 ml of yogurt cheese.

10.Garnish with a colorful fruit such as grapes, blueberries or dried cranberries.

Yogurt Cheese Ingredients
• 2 cups / 480 ml low-fat plain yogurt (makes one cup of yogurt cheese)

Preparation
1.Place 2 cups / 480 ml yogurt in a colander lined with two layers of cheesecloth. Place the colander over a large bowl to catch the liquid that drips out of the yogurt. Place this set-up in the refrigerator and let stand overnight.

2.Discard the liquid in the bowl below and you are left with rich, creamy yogurt cheese icing.

Tip
Store yogurt cheese in a closed container for up to a week in the refrigerator.

Nutritional Value for One Serving

Calories: 143
Calories from fat: 44
Protein: 2.25 g
Carbohydrates: 21.5 g
Dietary Fiber: 3 g
Fat: 4.7 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Sodium: 72 mg
Cholesterol: 0 mg

Nutritional Value for 1 Tbsp of Yogurt Cheese Icing

Calories: 17
Calories from fat: 0.5
Protein: 1.8 g
Carbohydrates: 2.4 g
Dietary Fiber: 0 g
Fat: 0 g
Sodium: 24 mg
Cholesterol: 1 mg

Source: Eat Clean Diet

http://www.eatcleandiet.com/food_and_recipes/clean_recipe/baked_apples_with_walnut-oat_stuffing.aspx

Baked Cranberries and Apple

Ingredients


• 1 x 12-oz / 375 g bag of fresh cranberries, rinsed
• 1 large Mutsu or other firm apple, peeled, seeded and chopped
• 1/2 cup / 120 ml pure maple syrup
• Peel of one orange, cut into ribbons
• Juice of 1/2 fresh orange
• 2 cinnamon sticks
• Pinch ground nutmeg

Preparation

1.Preheat oven to 350ºF / 180ºC.

2.Prepare a medium casserole dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil.

3.Combine all ingredients in a mixing bowl and toss until well mixed. Place in casserole dish and cover. Bake for 30 minutes.

4.Remove lid and bake another 10 minutes or until the sauce turns to syrup and fruit is cooked.
 
Source: Tosca Reno
http://www.eatcleandiet.com/food_and_recipes/clean_recipe/baked_cranberries_and_apple.aspx

Colon-Friendly Muesli

Ingredients

• 3/4 cup / 180 ml hot rice, soy, or almond milk
• 1/2 cup / 120 ml uncooked oatmeal
• 1 Tbsp / 15 ml coarsely cracked flaxseed
• 1 Tbsp/ 15 ml raw, unsalted pumpkin seeds
• 1 Tbsp / 15 ml silvered, raw almonds
• 1 Tbsp / 15 ml dried mango (or dried fruit of choice)
• 1 Tbsp / 15 ml raisins or prunes
• 1 tsp / 5 ml shredded, dried coconut
• 1/4 cup / 60 ml kefir
• 1/4 cup / 60 ml mixed berries
• Pinch of cinnamon
• Pinch nutmeg

Preparation

1.Select a cereal bowl.

2.Warm milk in the microwave on high for 1-2 minutes. Set aside.

3.Place all ingredients in the cereal bowl except for the kefir, berries, cinnamon, and nutmeg.

4.Pour the warm milk over the cereal.

5.Add the kefir and berries.

6.Sprinkle with cinnamon and nutmeg.
 
Source: Tosca Reno
http://www.eatcleandiet.com/food_and_recipes/clean_recipe/colon-friendly_muesli.aspx
 

Fruit Bruschetta

Ingredients

• 1/2 cup / 120 ml low-fat cottage cheese or yogurt cheese
• 1 whole-grain baguette, sliced on the diagonal into 1/2-inch pieces
• 1/2 cup / 120 ml sliced fresh strawberries
• 1/2 cup / 120 ml fresh blueberries
• 1/2 cup / 120 ml raspberries
• 1 tin mandarin orange slices in their won juice, drained, juice reserved

Preparation


Preheat oven to 400ºF / 200ºC.

Prepare a baking sheet by lining with parchment paper.

Arrange slices of baguette on the baking sheet and toast the bread.

Mix cottage cheese or yogurt cheese with 2 Tbsp / 3 ml of the mandarin juice. If using cottage cheese, mash well to make smoother.

Once the bread is toasted, spread the cottage cheese or yogurt cheese on top of the hot toast.

Arrange toast on a serving platter, set strawberry slices on to and then distribute the rest of the fruit on top of the strawberries.


Source: Tosca Reno, Eat Clean
http://www.eatcleandiet.com/food_and_recipes/clean_recipe/fruit_bruschetta.aspx

Peanut Butter Oatmeal

Ingredients:

1/2 cup rolled oats
1/2 cup skim milk
1 Tbsp. natural peanut butter or almond butter
1 tsp. honey

Instructions:

Bring all ingredients to a boil in a small saucepan. Turn to low and cook for 5 minutes.
Nutritional Information: Calories: 289, Fat: 6 g., Carbs: 46 g., Protein: 11 g.

Crepes

If you have ever been afraid of making crepes, well fear no longer. These things could not be easier to make. Now, I'm not going to lie and guarantee that your first one will be pretty but neither is mine if my pan is not properly seasoned or oiled. I have not found a perfect "clean" crepe recipe yet but if you want to start out with the real thing, here is a recipe that I use time and again and never fails me. These are even great if you add lemon or orange peel to the batter. Crepes can be sweet or savory but I commonly use them as an alternative means of getting more protein by filling them with a lot of yogurt cheese that's been blended with vanilla and a little honey and  then drizzling fruit syrup all over the top of the finished rolled crepes.

Chef's Note: If you have IBS you might want to save this one for dessert. I have tried on many occasions and my stomach can not handle that much yogurt on an empty stomach. Your much better off staying away from even the safest of dairy and fats (i.e. peanut butter) for breakfast and stick to fruit (bananas are great for peopel with IBS on an empty stomach), whole grains and lean meats. You have to be careful what you eat, more so after you have starved your stomach all night long.

Crepes can look lavish when presented in the purse fashion. They can also take the place of tortillas and flat breads and have much less calories.

Strawberry Smoothies

1 banana (frozen)

1 cup frozen strawberries/blueberries
½ cup vanilla or plain yogurt
2 cups orange juice
handful of ice

You can make this smoothie higher in protein by adding some tofu. This would make a good post workout shake too.  The tofu will also add as a slight thickener like the banana does.

Apple Cider

Anytime that I have apples that are going soft or partially used apples I always toss them in a pan with some cinnamon and nutmeg and let them cook down with some water. The smell in the house is amazing and although it reduces down by atleast half I save it in freezer bags and toss it in the freezer for later. I use apple cider at a drink, marinade or in different recipes and I know exactly what is going in my mouth. The real thing!!

Apple Chutney Thick Pork Chops

Ingredients

Pork Chops:
1/2 cup agave or sucanant
1/2 cup sea salt
1 cup apple juice
1 1/2 teaspoons whole black peppercorns
2 fresh thyme sprigs
4 double-cut bone-in loin pork chops, 1 pound each (thick cut)
Sea salt and freshly ground black pepper
Extra-virgin olive oil

Spiced Apples and Raisins:
3 Granny Smith apples, peeled, cored, and sliced in 1/2-inch-thick wedges
Leaves from 2 fresh thyme sprigs
1/4 cup raisins
3/4 cup apple juice
3 tablespoons sucanat
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
Pinch dry mustard
Sea salt and freshly ground black pepper
1/2 lemon

Directions

Preheat the oven to 350 degrees F.

In a mixing bowl combine the brown sugar, sea salt, apple juice, peppercorns, and thyme. Give it a good stir to dissolve the sucanat and salt. Transfer the mixture to an extra-large re-sealable plastic bag. Submerge the pork chops in the brine, seal up the bag, and put it in the refrigerator for 2 hours to tenderize the meat. Do not brine longer than that or the meat will break down too much and get mushy.

Remove the pork chops from the brine and pat them dry with paper towels (to minimize splattering). Sprinkle both sides of the meat with salt and pepper. Put a heavy skillet over medium-high heat. Add a 3-count drizzle of olive oil and get it hot. Lay 2 pork chops in the pan (most likely only 2 of these massive pork chops will fit comfortably) and brown 4 minutes per side. Remove the pork chops to a large baking pan; brown the remaining 2 chops and add them to the others in the pan. Put the baking pan in the oven and roast the chops for 30 minutes. The pork is done when the center is still rosy and the internal temperature reads 140 to 145 degrees F when tested with an instant-read thermometer.

While the chops cook, add a little olive oil to aclean skillet over medium-low heat. Add the apples and thyme; cook and stir for 8 minutes to give them some color. Toss in the raisins and add the apple juice, stirring to scrape up the brown bits. Stir in the sucanant, cinnamon, cloves, and dry mustard; season with salt and pepper. Squeeze in the juice from the lemon to wake up the flavor and simmer for 10 minutes or until the apples break down and soften. Spoon the spiced apples over the pork chops.

Source: Altered version of Tylers Ultimate

Chicken Fajitas

This recipe does not have exact measurements yet. I just use my judgement. I will try and remember to write it all down the next time that I make these things.

Chicken breast, strips

3 Bell peppers (red, yellow, green)

Onion

Garlic

Soy Sauce

Cumin

Lime Juice

Warcheshire Sauce

In a skillet, lightly oiled with olive oil, add strips of chicken, garlic, cumin, 1/4 of the onion and 1/4 of the bell peppers. Stir occassionaly until the chicken is cooked through and all (important) of the juices have been evaporated. Add the juice of of one lime to the chicken mixture. Stir occassionaly until once again the juices have absorbed and evaported. At this point, add the remaining bell peppers and onion along with the soy sauce and warchesthire sauce. Allow to cook until most of the juices have been absorbed or coated but not all. Remove from heat. Serve.

Sandwiches

Steak Wrap

Try this tastey wrap with leftover steak, lettuce, roasted red peppers and blue cheese.

Tea

Fruit

Vegetables

Chicken Lime Salad

Mango Chicken Salad

6 tbsp olive oil

Juice of 1 lime
Juice of ½ lime
1 Thai red chilli, seeded and chopped
Small handful of fresh coriander
2 Small ripe mangoes
4 Chargrilled chicken breasts
150g mixed salad leaves
Salt and pepper to taste
½ cup chopped onions (optional)

1. Make the dressing by mixing together the oil, lime juice, chilli and coriander. Season and set aside.

Tip:
The chilli in this dressing is a perfect match with the sweet mango. If you prefer a milder taste, use larger red chillies.

2. Peel the mangoes and cut into slices. Slice onion into strips. Cook chicken in a lighly oiled skillet on the stove with salt, pepper and the juice from half a lime until cooked through.

3. Divide the salad between 4 plates and top with mango, onions and chicken slices. Drizzle over the dressing to serve.

Steak Salad

Greek Salad

Fruit on a Stick

These are great in the summer time or to bring to a barbeque.

Apple Sauce

This can easily be achieved by cutting up apples and putting them in a pan covered in water. Let apples cook on low-medium with a bit of nutmeg and cinnamon until tender. Mash with a fork or run through a food processor for desired thickness.

Note: Apple sauce can be used in place of oil in most baking recipes.

Italian Bites

These make great little appetizers.

Italian-Style Soup with Turkey Sausage

Makes 8 (1-cup) servings.

INGREDIENTS

1 tablespoon olive oil
8 ounces sweet or hot Italian-style turkey sausage, cut into 1/2-inch thick slices (watch your labels)
1/2 cup chopped onion
1 can (32 ounces) reduced sodium chicken broth
1 can (15 1/2 ounces) red kidney beans, rinsed and drained
1 can (14 1/2 ounces) no salt added diced tomatoes, undrained
1 teaspoon McCormick® Oregano Leaves
1 teaspoon McCormick® Rosemary Leaves, finely crushed
1 teaspoon McCormick® Thyme Leaves
1 package (6 ounces) baby spinach leaves  (kale would be good too)
1/2 cup uncooked small pasta, such as mini bowties or elbows (sub for a whole wheat version)

DIRECTIONS

1. Heat oil in large saucepan on medium heat. Add sausage; cook and stir 3 minutes. Add onion; cook and stir 3 minutes longer or until onion is tender and sausage is browned.

2. Pour chicken broth, beans and tomatoes into saucepan. Stir in oregano, rosemary and thyme. Bring to boil. Reduce heat to low; simmer 10 minutes.

3. Stir in spinach and pasta. Return to boil on medium-high heat. Reduce heat to low; cover and simmer 10 minutes or until pasta is tender.

NUTRITION INFORMATION

Calories: 135
Fat: 3 g
Carbohydrates: 16 g
Cholesterol: 9 mg
Sodium: 599 mg
Fiber: 4 g
Protein: 11 g

Chef's Note: This soup was lip smacking good. I did double the amount of pasta and used kale. I will double the amount of diced tomatoes next time that I make it too. Also, I think that fresh herbs would be better than dried but that is normally the case anyways. I would make this again without question as well as serve it to any guest. It's that good!

Faux Jimmy Dean Sausage

I don't know about you but Jimmy Dean sausage takes me back to my childhood of biscuits and gravy or sausage patties on toast with mustard. Did anyone else ever eat that? Well I stumbled on a few ingredients that mock the taste of Jimmy Dean sausage pretty closely.

I don't have the ingredients down to a science just yet and I will post them as I get it just right. I make these patties on an as need basis. I freeze 2 oz servings of turkey sausage and pull out individual bags as I need them. The recipe is simple... 2 oz of ground turkey, roughly n 1/8 tsp crushed red pepper flakes, salt and pepper and about 1/2 tsp poultry seasoning. No kidding, that's it. Mix well and brown on a skillet that is oiled with olive oil. The olive oil not only keeps it from sticking but if you leave the sausage alone and not keep checking on it, it actually crisps up like Jimmy Dean sausage does. If your a fan of Jimmy Dean sausage like I am, give this a try and let me know what you think.

Turkey- Basil Rolls

Yield: 3 servings (serving size: 2 rolls and 2 tablespoons dipping sauce)

Ingredients

Cooking spray
3/4 pound ground turkey
1/2 teaspoon salt-free Thai seasoning blend (such as Frontier)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
3/4 cup cabbage-and-carrot coleslaw
6 (8-inch) round sheets rice paper (found at World Market)
12 basil leaves
6 tablespoons light sesame-ginger dressing 

Preparation

1. Heat a large nonstick skillet over medium-high heat. Coat with cooking spray. Add turkey and next 3 ingredients; cook 5 minutes or until done. Combine turkey mixture and coleslaw in a medium bowl.

2. Add hot water to a large, shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish; let stand 30 seconds or just until soft. Place sheet on a flat surface. Arrange 2 basil leaves on top third of sheet. Arrange 1/3 cup turkey mixture on bottom third of sheet. Folding sides of sheet over filling and starting with filled side, roll up jelly-roll fashion. Gently press seam to seal. Place roll, seam side down, on a serving platter (cover to keep from drying).

3. Repeat procedure with remaining sheets, basil, and turkey mixture. Slice each roll in half diagonally. Serve rolls with dressing as a dipping sauce.

Nutritional Information

Calories:263 (30% from fat)
Fat:9g (sat 2g,mono 4.5g,poly 2.3g)
Protein:24.5g
Carbohydrate:20.8g
Fiber:0.4g
Cholesterol:65mg
Iron:2.3mg
Sodium:589mg
Calcium:9mg

Source: Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896129

Pear-Walnut Sandwiches

Yield: 4 servings (serving size: 1 sandwich)


Ingredients

1/2 cup (4 ounces) tub-style light cream cheese (sub for yogurt cheese)
8 (1.1-ounce) slices cinnamon-raisin bread, toasted (use Ezekiel Cinnamon Raisin found at your local health food store in the refrigerated section)
2 tablespoons finely chopped walnuts, toasted
2 Bartlett pears, cored and thinly sliced
1 cup alfalfa sprouts

Preparation

1. Spread 1 tablespoon cream cheese evenly over each of 8 bread slices. Sprinkle 1/2 tablespoon walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts, and 1 bread slice. Cut each sandwich in half diagonally.

Nutritional Information

Calories:335 (29% from fat)
Fat:11g (sat 3.7g,mono 0.4g,poly 1.8g)
Protein:8.7g
Carbohydrate:52.2g
Fiber:5.9g
Cholesterol:15mg
Iron:2mg
Sodium:363mg
Calcium:56mg

Source: Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896119

Sausage and Barley Soup

This soup reminds me of an altered version of Olive Garden's Zuppa Toscana (the online copy cat version is great by the way). For that reason I would sub the spinach for Kale.

Cooks Beware: Pay careful attention to the ingredients in sausage. You will want to make sure that you are not buying a product with nitrites, nitrates, high sodium, or monosodium glutamate (MSG). I have to shop for my sausage at a different grocer to be sure to eliminate these ingredients but it's well worth it. You might want to make buying sausage like this a rarity and only enjoy this soup on occassions. Ok, on with the recipe...

Ingredients


Cooking spray
6 ounces turkey breakfast sausage
2 1/2 cups frozen bell pepper stir-fry (such as Birds Eye)
2 cups water
1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
1/4 cup uncooked quick-cooking barley
1 cup coarsely chopped fresh baby spinach (Kale instead? I love this stuff)

Preparation

1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned. Remove from heat.

2. While sausage cooks, place stir-fry and 2 cups water in a blender; process until smooth. Add stir-fry puree, tomatoes, and barley to sausage in pan. Bring mixture to a boil over high heat; cover, reduce heat to low, and simmer 10 minutes. Stir in spinach; cook 1 minute or until spinach wilts.

Nutritional Information

Calories:145 (24% from fat)
Fat:4g (sat 1.5g,mono 1.2g,poly 0.5g)
Protein:9.9g
Carbohydrate:17.9g
Fiber:2.6g
Cholesterol:33mg
Iron:1.6mg
Sodium:493mg
Calcium:53mg

Source: Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1895927

Chicken-Orzo Salad with Goat Cheese

Leftover salad is also good the next day for lunch; stir in a handful of arugula to add a fresh touch, if you have extra on hand. Serve with pita wedges.


Yield: 6 servings (serving size: 1 1/3 cups salad and 1 tablespoon cheese)

Ingredients

1 1/4 cups uncooked orzo (rice-shaped pasta)
3 cups chopped grilled chicken breast strips (such as Tyson)
1 1/2 cups trimmed arugula
1 cup grape tomatoes, halved
1/2 cup chopped red bell pepper
1/4 cup prechopped red onion
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
2 tablespoons red wine vinegar
1 tablespoon extravirgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
6 tablespoons (1 1/2 ounces) crumbled goat cheese

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese.

Nutritional Information

Calories:295 (23% from fat)
Fat:7.7g (sat 2.9g,mono 2.8g,poly 1.1g)
Protein:24.4g
Carbohydrate:32.1g
Fiber:2g
Cholesterol:55mg
Iron:2.4mg
Sodium:788mg
Calcium:40mg

Source: Laura Zapalowski, Cooking Light, APRIL 2008
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1723375

Simple Seared Scallops

These sea scallops are crisp and glazed outside, tender and moist inside. Serve with orzo tossed with chopped tomato, feta cheese, basil, salt, and black pepper.


Yield: 4 servings (serving size: 5 ounces scallops)

Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon dried marjoram
1 1/2 pounds sea scallops
2 teaspoons olive oil
1/2 cup dry white wine
1 tablespoon balsamic vinegar
Fresh parsley sprigs (optional)

Preparation
Combine first 3 ingredients in a large zip-top plastic bag; add scallops. Seal bag, and shake to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Add wine and vinegar to pan; cook 3 minutes or until slightly thick, stirring with a whisk. Stir in scallops; remove from heat. Garnish with parsley sprigs, if desired.

Nutritional Information
Calories:211 (15% from fat)
Fat:3.6g (sat 0.4g,mono 1.7g,poly 0.6g)
Protein:29.2g
Carbohydrate:9.2g
Fiber:0.2g
Cholesterol:56mg
Iron:1mg
Sodium:567mg
Calcium:46mg

Source: Marge Perry, Cooking Light, SEPTEMBER 2002
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=479095

Pork Tenderloin with Pomegranate Glaze

Yield: 6 servings (serving size: 3 ounces pork and 2 teaspoons glaze mixture)


Ingredients
2 cups pomegranate juice
1/4 cup sugar (sub for honey)
2 (3/4-pound) pork tenderloins, trimmed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray

Preparation
Preheat oven to 450°.
Combine juice and sugar in a medium saucepan over medium heat, and bring to a boil. Cook until reduced to 1/2 cup (about 8 minutes). Pour half of glaze into a small bowl; set aside.
Sprinkle pork evenly with salt and pepper. Place pork on the rack of a broiler pan coated with cooking spray; place rack in pan. Brush pork with half of glaze in saucepan. Bake at 450° for 15 minutes or until a thermometer registers 145°. Baste pork with remaining glaze in saucepan; cook an additional 5 minutes or until thermometer registers 155°.
Remove pork from oven; baste with half of glaze in bowl. Let pork stand 10 minutes. Cut pork across grain into thin slices. Serve pork with glaze mixture.

Nutritional Information

Calories:215 (16% from fat)
Fat:3.9g (sat 1.3g,mono 1.8g,poly 0.4g)
Protein:24.2g
Carbohydrate:20.1g
Fiber:0.0g
Cholesterol:74mg
Iron:1.5mg
Sodium:263mg
Calcium:19mg

Source: Jackie Mills, Cooking Light, NOVEMBER 2006
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1545742

Classic Pesto

Ingredients

2 tablespoons coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 tablespoons extra-virgin olive oil
4 cups basil leaves (about 4 ounces)
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 teaspoon salt

Preparation
Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.

Nutritional Information

Calories:58 (82% from fat)
Fat:5.3g (sat 1.3g,mono 3g,poly 0.8g)
Protein:2.1g
Carbohydrate:0.9g
Fiber:0.6g
Cholesterol:3mg
Iron:0.5mg
Sodium:125mg
Calcium:72mg

Source: Jean Kressy, Cooking Light, SEPTEMBER 2002
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=350873

Spinach Salad with Grilled Pork Tenderloin and Nectarines

Yield: 6 servings (serving size: 1 2/3 cups spinach salad, 1/2 nectarine, about 2 ounces pork, and 2 teaspoons cheese)


Ingredients
1 (1-pound) peppercorn-flavored pork tenderloin, trimmed
3 nectarines, halved
Cooking spray
2 (6-ounce) packages fresh baby spinach
1/4 cup balsamic vinegar
1/4 cup (1 ounce) crumbled feta cheese
Freshly ground black pepper (optional)

Preparation
1. Prepare grill.
2. Cut pork horizontally through center of meat, cutting to, but not through, other side using a sharp knife; open flat as you would a book. Place pork and nectarine halves, cut sides down, on grill rack coated with cooking spray. Grill pork 5 minutes on each side or until a thermometer registers 160°. Grill nectarine halves 4 to 5 minutes on each side or until thoroughly heated. Remove pork and nectarine halves from grill. Let pork rest 10 minutes.
3. Cut nectarine halves into slices. Thinly slice pork. Combine spinach and vinegar in a large bowl; toss gently to coat.
4. Divide spinach mixture evenly on each of 6 plates. Top each serving evenly with nectarine slices and pork slices. Sprinkle with cheese. Sprinkle evenly with pepper, if desired.

Nutritional Information

Calories:169 (31% from fat)
Fat:6g (sat 2g,mono 1.5g,poly 0.9g)
Protein:16g
Carbohydrate:15.8g
Fiber:3.9g
Cholesterol:41mg
Iron:2.9mg
Sodium:766mg
Calcium:86mg

Source: Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1895969

Chef's Note: This is one of my top 3 favorite salads! This salad was a lot better than I had anticipated. I recomend drizzling the balsamic vinegar over the meat as well. Also, I used goat cheese in place of feta this time around and thought it was absolutely devine. Putting your plates in the refrigerator while preparing dinner will help keep the spinach crisp and make your guest feel like you really went the extra mile.

Kale with Garlic and Peppers

Yield: 4 servings (serving size: 1 cup kale mixture)


Ingredients
2 teaspoons olive oil
2 cups sliced red bell pepper (about 2 medium)
1 tablespoon chopped seeded jalapeño pepper (about 1 small)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
14 cups chopped kale, stems removed (about 1 pound)
1/2 cup organic vegetable broth (such as Swanson Certified Organic)
1 garlic clove, minced
Lemon wedges (optional)

Preparation

Heat olive oil in a Dutch oven over medium-high heat. Add red bell pepper, jalapeño, salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 minutes or until tender, stirring once. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.

Nutritional Information

Calories:157 (24% from fat)
Fat:4.1g (sat 0.6g,mono 1.8g,poly 1.1g)
Protein:8.4g
Carbohydrate:28.2g
Fiber:4.9g
Cholesterol:0.0mg
Iron:4.3mg
Sodium:321mg
Calcium:323mg

Source: Mark Bittman, Cooking Light, OCTOBER 2005
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1108280

Multigrain Energy Bar

Ingredients:
•1/4 cup slivered almonds
•1/4 cup toasted sesame seeds
•1/4 cup dried tart cherries
•1/4 cup dried currants
•1/4 cup dried blueberries
•1/4 cup dried apricots
•1/2 cup 7-grain cereal (Bob's Red Mill)
•2 cups rolled oats
•1/2 cup honey
•1/4 tsp kosher salt
•1 cup organic peanut butter
•1 tsp vanilla extract

Preparation:

1.Toast the oats and almonds under a low broiler, allowing them to begin to turn a light golden brown before removing. Set aside to cool

2.Combine apricots, cherries, currants, and blueberries in a food processor. Pulse to mince, being careful not to allow it to paste up.

3.Add minced dried fruit, oats, almonds, and sesame seeds to a large bowl and mix well. I use my hands to gently roll the mixture, getting the dried fruit to seperate from itself and blend with the oats.

4.Bring 1/2 cup of water to a boil in a small sauce pan. Add the 7-grain cereal, stir thoroughly, and remove from heat. Allow it to rest in the pan for 2 minutes. Add peanut butter, honey, salt, and vanilla to the pan and return to a medium low heat, stiring frequently, for about 7 minutes. You want the mixture warmed througout and well combined. The mixture will begin to glisten and roll off the sides as you stir it. Do not overheat the mixture as you will need to be able to handle it.

5.Add the peanut butter mixture to the oat mixture and combine thoroughly. Work it with your hands to combine well.

6.Firmly press the mixture into a 8x8 glass baking dish. Don't be shy about it. You want to compress it into the bottom of the dish so that the top becomes level. I use a flat metal spatula. Allow the dish to rest at room temperature for two hours or longer. The longer you wait, the firmer the bars will be when you cut them.

7.Cut into bars and enjoy. The bars should be firm enough to retain shape, but will give to pressure.

Makes 12 bars

Source: Whole Grain Gourmet
http://www.wholegraingourmet.com/recipes/snack/57-snack/48-multigrain-energy-bars.html

Mango and Black Bean Salad

1½ cups chopped peeled ripe mango
1 cup thinly sliced green onions
½ cup cooked wild or brown rice
3 tsp finely chopped fresh cilantro
2 tablespoons fresh salsa
2 tablespoons fresh lime juice
2 tablespoons extra virgin olive oil
¾ teaspoon salt
¼ tsp freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained

Combine all ingredients in a large bowl. Toss gently to mix.





Black beans: Why it’s good for you: Irregularity, heart disease, weight management Women average only about a cup a year, a pittance compared to the 50 pounds of pork we gobble at the same time. Like most legumes, black beans are cholesterol-free, almost fat-free, and rich in fiber and nutrients, supplying more than half a day’s requirement for folic acid and hefty amounts of calcium, magnesium, iron and zinc in every serving. They also are loaded with phytochemicals, such as saponins and phytosterols, that lower cancer and heart disease risk, and they are low in the glycemic index, so help regulate blood sugar, as well as appetite. A study from Tulane University School of Public Health in New Orleans found that people who included beans in their diets at least four times a week lowered their heart-disease risk by 22% compared to people whose diets included a serving or less each week. Finally, black beans are the magic combo of water and fiber, so they fill us up on fewer calories than other proteins and are an excellent addition to any weight-loss diet.

Chili Lime Corn on the Cob

4 ears sweet corn, shucked and cleaned
1 lime, wedges
½ stick butter, cut into pats (sub for olive oil)
Chili powder, for sprinkling
Salt

Grill corn on the cob or Simmer corn 6 to 8 minutes in water. Drain and arrange the ears on a shallow plate in a single row. Squeeze all of the ears liberally with lime juice. Nest pats of butter into paper towels, or in a slice of bread and rub lime-doused hot corn with butter. Season ears with a sprinkle of chili powder and salt, to taste.

Source: Rachel Ray
foodnetwork.com

Grilled Teriyaki Pork Tenderloin and Pineapple

Marinade
2 tablespoons olive or canola oil
¼ cup soy sauce
2 tablespoons (tomato paste)
1 tablespoon white vinegar
¼ teaspoon pepper
2 cloves garlic, finely chopped

Pork
2 pork tenderloins (about ¾ pound each)
1 pineapple, peeled and cut into ½-inch slices


1.Mix all Teriyaki Marinade ingredients. Fold thin end of each pork tenderloin under so pork is an even thickness; secure with toothpicks. Place pork in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over pork; turn pork to coat with marinade. Seal bag or cover dish and refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally.
2.Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.
3.Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill and 4 to 5 inches from medium heat 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade.

Source: Eatbetteramerica
4.Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.

Thai Peanut Chicken Kabobs

½ cup creamy peanut butter
1/2 cup lite soy sauce
¼ cup firmly packed light brown sugar (sub with sucanant or honey)
1 tablespoon lime zest
1 teaspoon dried crushed red pepper
1½ pounds skinned and boned chicken breasts, cut into 1-inch pieces
8 (12-inch) wooden or metal skewers
1 bunch green onions, cut into 2-inch pieces
1 large red bell pepper, cut into 1-inch pieces
1 large yellow bell pepper, cut into 1-inch pieces
32 fresh snow peas
16 fresh basil leaves

1.Whisk together first 5 ingredients and ½ cup water in a large shallow dish or zip-top plastic freezer bag; reserve ¾ cup. Add chicken to dish, turning to coat. Cover or seal, and chill 8 hours, turning it occasionally.

2. Soak wooden skewers in water 30 minutes.

3. Preheat grill to 350° to 400° (medium-high). Remove chicken from marinade, discarding marinade. Thread chicken, onions, and next 4 ingredients alternately onto wooden skewers, leaving ¼ inch between pieces.

4. Grill kabobs, covered with grill lid, over 350° to 400° (medium-high) heat 6 to 8 minutes on each side or until done. Remove from grill, and baste with reserved ¾ cup marinade.

Spicy Thai Pork Kabobs: Substitute 1 (1.5-lb.) package pork tenderloin, trimmed, for chicken. Proceed with recipe as directed.

Prep:
Prep: 20 min., Chill: 8 hr., Soak: 30 min., Grill: 16 min. Stir up a the peanut sauce, and marinate the chicken before you head out for the day. The remaining ingredients can be quickly put together when you get home.

Source: Southern Living

Mango Lime Sorbet

1 cup water
Zest from one lime
3 ripe mangos (about 2½ pounds)
½ cup lime juice
Pinch salt
3 Tbsp tequila (optional, but helps against solid freezing)
1/2 cup Sugar Substitute such as honey, sucanant, agave, ect.

1 Heat the sugar, water, and lime zest in a medium saucepan until the sugar has completely dissolved. Set aside to cool.

2 Cut the flesh from the mangoes.

3 Put the mango pieces, sugar water, lime juice, and salt into a blender. Blend until completely smooth. Pour into a medium bowl, cover with plastic wrap, and refrigerate until completely chilled.

4 When ready to put the chilled lime mango purée into your ice cream maker, mix in the tequila. Process the mixture in your ice cream maker (Amazon sells a good one) according to the ice cream maker directions. Transfer mixture to a plastic storage container and freezer in your freezer until firm, at least 6 hours.

Fruit Syrup

1½ cups apple cider
2 cups blueberries, raspberries, or chopped strawberries

Place the cider and the berries in a deep saucepan set over medium heat. Simmer uncovered until thickened, 55 to 60 minutes, stirring occasionally and skimming off any froth that appears on the surface.

Strain the syrup into a bowl, pressing on the solids to push through some of the pulp. Discard the seeds and the pulp that doesn’t pass through easily. Use right away or cover and refrigerate for up to 3 weeks. Or freeze for up to 2 months.

NUTRITIONAL INFORMATION:
Calories: 66 calories
Carbs: 14 g
Sodium: 10 mg
Protein: 1 g
Fiber: 2 mg

Source: Menshealth.com

Purees

Fresh herbs Why it’s good for you: Rich sources of antioxidants Researchers at the University of Oslo, Norway analyzed 1,113 foods to identify those foods richest in total antioxidants. The results showed that spices and herbs, nuts and seeds, berries, fruit, and vegetables all were high in antioxidant. Of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples! That means that one tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple. In contrast, some of the antioxidants are lost when herbs are processed and dried.

Tzatziki (Greek Yogurt and Cucumber Sauce)

3 cups Greek Yogurt (or regular plain yogurt, strained as described above)
Juice of one lemon (about 3 T)
1 garlic clove, chopped
2 medium cucumbers, seeded and diced (drained well)
About 1 T kosher salt for salting cucumbers
1 T finely chopped fresh dill (can substitute mint leaves for a slightly different version)
Kosher salt and fresh ground black pepper to taste

If you don’t have Greek yogurt, strain plain yogurt as described above. Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Discard seeds. (If you use the small seedless or European cucumbers with few seeds, you can skip this step.) Dice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.
In food processor with steel blade, add cucumbers, garlic, lemon juice, dill, and a few grinds of black pepper. Process until well blended, then stir this mixture into the yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend. (This resting time is very important.)
This will keep for a few days or more in the refrigerator, but you will need to drain off any water and stir each time you use it.

Source: Kalyn

Mango Salsa

1 Large Ripe Mango, diced
1 Medium Size Red Bell Pepper, diced
1 Small Red Onion, diced
1 tsp Cumin Powder
1 Big Lime, juiced
3 Tbsp Chopped Cilantro
3 Tbsp Orange Juice
Sea Salt to taste
Freshly Ground Black Pepper

Combine all the ingredients and season well with salt and pepper. Serve immediately.

Source: seasonalwithfood.com

Warm Lemon Water

The acids in lemons, oranges, grapefruit, and the like, aids in digestion and helps to detox your body. Start off your day with a cup of warm cirtrus water and enjoy the benifits.

Lemon Mint Water

14 ounces of water
Ice cubes or frozen water as 1/4
Handful of fresh mint
2-4 slices of lemon


Source: Kathy
http://kblog.lunchboxbunch.com/2009/09/half-frozen-minted-lemon-water-ace.html

Citrus Granola

2 cups oats, raw
4 tablespoons grapeseed, sunflower, or almond oil
1 cup shredded, unsweetened coconut
¼ cup raw almonds (chopped)
¼ cup raw walnuts, chopped
½ cup dried cranberries
Zest of 1 orange
½ cup pumpkin seeds (pepitas)
½ cup sunflower seeds
2 sticks cinnamon
½ teaspoon pure vanilla extract
3 tablespoons honey

Preheat oven to 300 degrees F. In a large bowl mix all of ingredients until well combined. Spread evenly over a sheet pan and cook for approximately 15 minutes, stir, then continue cooking for an additional 15 minutes. Remove from the oven, sneak a taste, and allow to cool before using...if patient.
 
Source: Health.discovery.com

Greek Skewers

Take traditional Greek elements and such as tomatoes, onions, olives, feta cheese and maybe even some cucumbers and skew them all some bamboo skewers. When all of the skewers are finished, line them up on a serving platter and drizzle lightly with olive oil. These make great little hor dourves for any occasion.