Recipes Archives

'Tis the pumpkin season! Here is a great recipe for pumpkin pie muffins adapted from Ellie Krieger's The Food You Crave.



Pumpkin is a superfood -- high in fiber, low in calories and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. Pumpkin also contains one of the richest supplies of bioavailable carotenoids known to man--and carotenoids have been linked to a host of health- promoting and disease-fighting activities.  1 cup of pumpkin contains more potassium than a medium banana and more Vitamin A then a cup of carrots.  And canned pumpkin is a great substitute so you don't have to mess with carving the squash.

Pumpkin Pie Muffins
Adapted from Ellie Krieger
Serves 12
1 muffin: 205 calories, 7 grams fat, 5 grams protein, 2 grams fiber

Ingredients:

Cooking spray
1 cup all-purpose flour
1 cup whole-wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon pumpkin spice
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3/4 cup firmly packed dark brown sugar
3 tablespoons molasses
1/4 cup olive oil
2 large eggs
1 cup canned solid-pack pumpkin
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk

Preheat the oven to 400 degrees F.  Coat a 12-cup muffin pan with cooking spray.

In a medium bowl, whisk together both flours, the baking soda, salt and spices. In a large bowl, whisk together the sugar, molasses, oil and two eggs until combined. Whisk in the pumpkin and vanilla. Stir in the flour mixture a cup at a time, alternating with the buttermilk, until combined.

Pour the batter into the prepared muffin pan, filling each about 2/3rds full. Bake until a toothpick inserted in the center of one of the muffins comes out clean, about 20 minutes.

Let cool for 15 minutes. Run a knife around the muffins to loosen them and unmold.  Enjoy warm or let cool completely before storing in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Honey-Glazed Sweet Potatoes with Apples 



High in fiber (7.8 grams) and protein (4.2 grams), this side dish of sweet potatoes and apples is a must try for the fall. Soul-warming comfort food to pair with any meal.

3 large sweet potatoes (peeled and cut into 1" pieces)
3 large granny smith apples (peeled and cut into ½ pieces)
1 large onions (cut into 1" wedges)
3 TBL olive oil
¼ cup of honey
1 tsp salt
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ teaspoon cayenne pepper

Directions: Roast the yams. Preheat the oven to 350 degrees F. Toss all ingredients in a large bowl to combine. Transfer to a baking dish, stir occasionally until yams are tender, about 45 minutes to one hour. Increase oven temperature to 500 degrees F and bake until liquid evaporates and yams are browned, 10 to 15 minutes. Serve immediately.

Here's a light lunch or filling afternoon snack.  



Raspberry & Almond Milk Smoothie  


Ingredients:

6 ounces of fresh raspberries
1 1/2 cups of almond or rice milk
1 scoop of protein mix

Directions:

Blend and serve!

I use Shaklee's Energizing Soy Protein mix, or try Wegman's Whey Protein mix. High in protein, potassium, Vitamins E, C and .

This refreshing snack was adopted from Gwyneth Paltrow's 7-day detox cleanse.   She suggests it as a juice, but it makes a tasty afternoon salad!    Chop up one peeled cucumber, one peeled granny smith apple and sprinkle with 2 TBL freshly chopped basil.   Drizzle with lime juice.

Here's a recipe for a fantastic butternut squash and apple soup. If you have the time after work to make a batch (total time = 1.25 hours) for this week's lunch, you won't be disappointed! A bowl will warm your soul and fuel you 6 grams of fiber, 6 grams of protein, plus potassium, Vitamin A, Vitamin C and calcium.

Roasted Apple-Butternut Soup with Goat Cheese

Time: 1 hour, 15 min

2 ripe apples, quartered and cored (can also substitute with pears)

2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks (can also use acorn squash)

3 large leeks, pale green and white parts only; halved lengthwise, sliced and washed thoroughly

2 cloves garlic, crushed

2 tablespoons extra-virgin olive oil

½ teaspoon salt, divided

fresh pepper to taste

4 cups vegetable broth or reduced-sodium chicken broth, divided

Goat cheese to garnish soup -- 1/2 teaspoon per bowl; can also substitute with blue cheese or Stilton

1. Preheat oven to 400° F.
2. Combine apples, squash, tomatoes, leeks and garlic in roasting pan. Sprinkle with olive oil, salt and pepper to taste. Spread evenly, roast, stirring occasionally, until vegetables are tender about 40-55 minutes. Let cool slightly.
3. Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in remaining ¼ teaspoon salt.
4. Cook the soup over medium-low heat, stirring until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese.

If you are an egg-lover, this recipe is a delicious alternative. Looks and tastes just like eggs, without the cholesterol. It's light, flavorful and full of protein for get-up-and-go energy. 

Scrambled Tofu

 Prep time: 10 minutes

Cook time: 10 minutes

 

16 ounce block firm tofu

3 cloves garlic, peeled and sliced thin (1 ½ tablespoons)

3 tablespoons diced red bell pepper

2 tablespoons of olive oil

½ teaspoon turmeric

½ teaspoon salt

¼ teaspoon freshly ground black pepper

2 teaspoons soy sauce

1-2 slices whole wheat toast.

 

1. Drain the tofu and crumble it.
2. Sauté the garlic and diced pepper with the olive oil in a medium sauté pan on medium heat for about 3 minutes.
3. Stir in the crumbled tofu first, then add turmeric, salt, pepper and soy sauce. Cook the tofu for 3 more minutes, stirring occasionally.
4. Serve with whole wheat toast.

I love fish and chips, a big greasy downfall that makes you feel like crap after you indulge.

Try whipping up this healthy substitute for a quick dinner:  

Panko-Crusted Cod-Wich & Sweet Potato Fries

1/2 lb fresh cod

½ cup Panko (Japanese bread crumbs) 

2 TBL olive oil

salt and pepper to taste

Drizzle olive oil in small baking dish.  Cover cod with oil, both sides. Sprinkle panko onto shallow dish.  Then dip both sides of fish into break crumbs. Set fish back in baking dish.  Season with salt and pepper.  Cook for 25 minutes or until golden brown at 375. 

Let cool, place fish on top of a slice of ciabbatta. 

Now for the healthy chips...  

Sweet Potato Fries

1 sweet potato, peeled, sliced and cut into thin strips

3 TBL olive oil

salt and pepper to taste

Place sweet potato strips onto baking sheet.  Drizzle with olive oil and season with salt and pepper, or your favorite spice.  Bake at 450 for 20 minutes or until golden.

 

Serve and enjoy!

Here's a quick and easy summer side dish for lunch or dinner. Spinach Couscous with Pine Nuts. Ingredients include: 1 cup spinach couscous, 1 cup water, 1/4 tsp salt, 2 tsp olive oil, 1/4 cup pine nuts.  In saucepan bring water, salt and one tsp olive oil to a boil.  Add couscous, stirring quickly.  Remove from heat and cover.  Let stand for 4-5 minutes.  Fluff with a fork.  Bake pine nuts at 350 for 7-9 minutes, or until golden. Mix pine nuts with couscous, drizzle 1 tsp olive oil, add salt and pepper to taste and serve.  Nutritional content: 1/4 cup serving has 9 grams protein and 6 grams of fiber, plus iron. 

I picked up some fresh basil at the grocery store and made an outstanding batch of homemade pesto.

 

Here's the recipe:

 

Cut up a bunch of fresh basil

add 1-2 cups of parmesan cheese (cut into chunks)

add one package of pine nuts

add 1-2 cloves of garlic

 

Blend in a food processor. Drizzle in olive oil, until mixture is creamy. Alternatively -- if you make a large batch, skip the olive oil and freeze it. When it's ready for use, then add the olive oil.

I tried a recipe from the book "The Skinny: How to Fit into Your Little Black Dress Forever" and this side dish combo was excellent: Caramelized Pineapple with Radicchio.  The recipe calls for 1 large pineapple, Tabasco, 2 tsp. olive oil, 1 tsp. sugar and 1 head of radicchio thinly sliced.  Cube the pineapple and mix with the Tabasco, olive oil and sugar, transfer to a baking sheet and broil until golden brown (7-10 minutes.)  Transfer to a bowl and add the sliced radicchio, add salt to taste.  Great taste and good for you!

Here's a recipe for a great tasting beet soup.

Ingredients: 

    3 large red beets, peeled and chopped

    1 medium onion, diced

    5 cups vegetable broth (or chicken broth)

    4 TBL olive oil

Directions: Place chopped beets on baking sheet, sprinkle with 2 TBL olive oil, add salt and pepper to taste. Roast on 400 for 30 minutes or until beets brown. Drizzle 2 TBL olive oil in pan, add onions and saute until they start to brown. Add the beets and broth, bring to a boil, then simmer for 20-30 minutes.Blend in food processor, serve warm.

I just had the best, juicy grapefruit, fresh from the farmer's market!  Grapefruit are a great source of fiber (5.5 grams), Vitamin C (114 mg), folate (33 mcg) and lycopene (3,768 mcg). 

 

Body + Soul magazine offered a great recipe for "Warm Grapefruit Tea", I can't wait to try it: 

2 cups fresh grapefruit juice

2-4 TBL honey1 cinnamon stick

1/2 teaspoon whole allspice berries

 

Combine juice, honey, cinnamon, allspice and 1/2 cup of water in a medium pot.  Bring to a boil over high heat; strain and discard solids. Serve with a grapefruit segment or strip of zest. (113 calories, 1 gram protein, 0 grams of fat, 29 grams of carbs, and 0 grams of fiber.)

Breakfast

Breakfast Smoothie
Prep time: 5 minutes
½ cup of soy milk
¼ cup of kefir
1 TBL ground flax seed
1 TBL wheat germ
1 cup blue berries
2 TBL of your favorite protein mix (I use Shaklee's Soy Protein)
Blend all ingredients into a smoothie. Add ice for a frothy texture

Lunch
Here are some light lunch recipes that pack a powerful energy punch that will carry you through the afternoon, and soften the blow on your wallet.

Cucumber Couscous
Servings: 4
Prep time: 15 minutes
Cooking time: 5 minutes
Ingredients:
1 cup whole wheat couscous
1 TBL olive oil
1 cup water
One cucumber, diced
1 cup cherry tomatoes, quartered
1 lemon (zest and juice)
½ cup of pine nuts

Pour water and olive oil in sauce pan, bring to a boil. Remove from heat, add couscous. Cover and let sit for 5 minutes.
Place pine nuts on baking sheet and roast in oven; 350 for about 7-10 minutes until lightly browned.
After couscous is set, lightly fluff with a fork. Add cucumbers, tomatoes, lemon zest, lemon juice and pine nuts. Stir and serve.

Tabbouleh
Servings: Makes 4-6
Prep time: 15 minutes
Cooking time: 20 minutes

1 cup of bulgur wheat
¼ cup of lime juice
¼ cup of olive oil
2 cloves of garlic
1 tsp salt (optional)
1 cup diced tomatoes
3 cups fresh parsley, chopped
3 TBL fresh mint, chopped
3 green onions, chopped

Cook bulgur according to directions on the box. Once cooked, pour in medium size bowl. Mix in salt, lime juice, olive oil, garlic, tomatoes, parsley, onions and mint. Chill, then serve.

Tabbouleh offers a refreshing taste, highlighted by parsley and lime juice. It can be served as a side dish or light meal by itself. Parsley is a great natural breath freshner and a good source of antioxidant vitamins A and C, plus calcium, iron and others. Lime juice is also very cooling for the body, and helps digestion.

Wheat can be heavy on the digestive system, leaving you sluggish at times. A great substitute for the bulgur in this recipe is quinoa (pronounced keen-wa). Both are relatively inexpensive and available at Trader Joe's. Quinoa also offers higher levels of iron, potassium and b vitamins. It also cooks quicker than the bulgur, so you'll have to adjust the cooking time.

Chicken Waldorf Salad
Prep time: 30 minutes

1 lb skinless, chicken breasts or boneless thighs
½ cup nonfat plain yogurt
¼ cup low-fat mayonnaise
1 cup chopped apple
1 cup green grapes, sliced
½ cup chopped celery
2 TBL chopped scallions

In sauce pan, add chicken breasts/thighs with enough water to cover. Remove chicken from water, then bring water to a boil. Return chicken to pan, and simmer gently for 5-7 minutes. Remove the pan from the heat and let stand, covered for 10 minutes. Check the chicken to make sure it's cooked through. If not, simmer an addition 2-4 minutes.

Let chicken cool, then dice.

In large bowl, whisk the yogurt, mayo, apple, grapes, celery and scallions. Then toss chicken. Season with salt and pepper. 

Pack chicken salad in container, or mound between two slices of whole wheat bread. Chill in the office refrigerator.

Asparagus & Hummus Pita
Prep and cook time: 20 minutes

3-4 asparagus stalks
3 TBL hummus
whole wheat pita

Sprinkle 2 TBL olive oil in saute pan. Add asparagus and saute 8-10 minutes. Season with salt and pepper. Let cool.

Spread hummus inside pita, and slip in a few stalks of asparagus. Pack and chill in the office refrigerator.

Hummus
Prep time: 15 minutes

¼ cup plus 1 tablespoon of tahini (ground sesame seeds)
1 19-ounce can of chick peas (garbanzo beans)
Juice of one lemon
2 ½ tablespoons of olive oil
2 ½ tablespoons of warm water
3 cloves of garlic
½ teaspoon of salt

Pour everything into a food processor, blend thoroughly. Add more olive oil or water to adjust texture.

Barley and Parsley Salad
Prep and cook time: 1 hour, 5 minutes

1 cup of organic pearled barley
½ cup chopped parsley
½ teaspoon of salt

Bring 1 ¾ cups of water, ½ teaspoon of salt and 1 cup of barley to a boil. Cover, reduce heat and cook until tender. About 1 hour. Cool. Add chopped parsley and refrigerate. One cup of pearled barley has 5 grams of protein and 6 grams of fiber.

Snacks

Spice Up The Seeds
Prep time: 25 minutes.
Preheat the oven to 350 degrees.
Pour raw pumpkin seeds, sunflower seeds and soy nuts in a zipper bag, sprinkle with your favorite seasonings (chili powder, smoked papirika, salt and pepper or curry). Pour seeds on baking sheet, bake for 15-20 minutes or until golden browned. Bag small serving sizes in air tight containers for quick snacking. Pumpkin seeds are a great plant-based source of omega-6 and omega-3 fatty acids. Feel free to substitute any of these seeds with your favorite nuts. 

Basil Lime Apple-Cucumber Salad
Prep time: 5 minutes
Peel and chop one cucumber and one granny smith apple.  Sprinkle with lime juice and freshly chopped basil. Tastes like a healthy mojito!