Food & Recipes

  • Sweet Potato Coffee Cake

    Cake
    1 cup whole wheat flour; 1 cup flour
    1 1/2 teaspoons baking powder
    1 teaspoon cinnamon; 1/2 teaspoon nutmeg
    1 teaspoon grated orange zest
    1/2 cup brown sugar; 1/2 cup maple syrup
    1 teaspoon vanilla
    1 cup cooked, mashed orange sweet potatoes
    1 egg; 1 egg white
    1/2 cup nonfat sour cream
    3/4 cup orange juice
    2 tablespoons olive oil
    1 cup raisins; 1/2 cup dried cranberries

    Glaze
    1 1/2 cups powdered sugar
    1/4 cup orange juice

    1. Mix flours, baking powder, cinnamon, nutmeg, and orange zest. Set aside.
    2. Mix sugar, maple syrup, vanilla, sweet potatoes, egg, egg white, sour cream, orange juice, and olive oil. Blend well.
    3. Combine flour and sweet potato mixtures. Fold in raisins and cranberries, and pour into a baking pan coated with cooking spray. Bake at 350 degrees, one hour for an 11- by 7-inch pan, and 45 minutes for a 9- by 13-inch pan.
    4. While cake is baking, prepare glaze in a small bowl. Spoon over cake when cooled.

    Nutrition info per serving (based on 15 servings): 240.2 calories; 2.5 g fat; 0.4 g saturated fat; 12.6 mg cholesterol; 3.5 g protein; 53 g carbohydrates; 1.9 g fiber; 65.4 mg sodium

  • Creamy Tomato Basil Spread

    3/4 cup sun-dried tomatoes, chopped, drained
    1 8-ounce package cream or Neufchâtel cheese
    1 teaspoon garlic powder
    1/2 cup basil leaves
    1/4 cup crumbled feta cheese

    In a blender or food processor, combine sun-dried tomatoes, cream or Neufchâtel cheese, garlic powder, and basil leaves. Process until smooth and then blend in crumbled feta. Enjoy as a veggie dip, sandwich spread, or topping on French bread toasts with diced tomatoes

  • Pineapple-Date Ambrosia

    1 cup Greek or regular plain, unsweetened yogurt
    4 to 6 tablespoons agave nectar (depending upon desired sweetness)
    4 cups diced fresh, ripe pineapple
    1 heaping cup chopped dates
    1 cup coconut flakes
    1/2 cup minced fresh mint leaves

    1. Mix the yogurt and agave together in a dish.

    2. Toss all remaining ingredients in a large bowl and gently blend in the yogurt. Let sit 10 minutes before serving to allow flavors to develop.

    Nutrition info per serving (based on 6 servings): 228.1 calories; 6.4 g fat; 4.9 g saturated fat; 5.3 mg cholesterol; 3.1 g protein; 44.3 g carbohydrates; 5.1 g fiber; 24.2 mg sodium

  • Olive Tapenade

    1 cup pitted Kalamata olives
    1 canned sardine fillet
    2 tablespoons fresh lemon juice
    1/2 tablespoon capers
    2 cloves garlic
    1/4 cup olive oil
    1/4 teaspoon sugar (optional)

    Blend all ingredients in a food processor or blender until pureed.

    Nutrition info per serving (4 to 6): 160.4 calories; 15 g fat; 0.7 g saturated fat; 2.8 mg cholesterol; 0.6 g protein; 6.1 g carbohydrates; 0.1 g fiber; 712.9 mg sodium

  • Green and Gold Salad

    DRESSING
    3 tablespoons unfiltered honey, softened if hard
    2 teaspoons lemon zest (grated peel)
    1 tablespoon fresh lemon juice
    1 teaspoon balsamic vinegar
    1 tablespoon walnut oil
    Dash cinnamon, dash ground ginger
    Pinch ground nutmeg, pinch salt

    SALAD
    6 cups baby spinach
    1/4 red onion, thinly sliced into rounds
    1 orange or medium grapefruit
    1/4 cup chopped raw walnuts
    Pinch cinnamon (for garnish)

    1. Whisk the dressing ingredients in a small dish until emulsified.

    2. Arrange the spinach on a large platter and top with the red onion rounds.

    3. Remove the stem and opposite end of the orange with a sharp knife. Lay the orange flat side down, and slice the skin off in 1- or 2-inch sections from top to bottom, taking care not to remove too much of the fruit. Turn the orange so the flat ends face to the sides. Slice the orange into 1/4-inch rounds, and quarter each round.

    4. Arrange the oranges in a decorative fashion over the spinach and onions. Drizzle the salad generously with the dressing, and sprinkle with the chopped walnuts and cinnamon.

    Nutrition info per serving (4): 162 calories; 9 g fat; 1 g saturated fat; 0 mg cholesterol; 3 g protein; 22 g carbohydrates; 3 g fiber; 38 mg sodium

  • Gingered Fig and Apple Chutney

    1 medium onion, diced
    1 tablespoon gingerroot, thinly sliced
    1/2 cup apple cider vinegar
    1/2 cup apple juice
    1 cup apple, peeled and chopped
    1/2 cup golden raisins
    1 teaspoon cinnamon, nutmeg, and cardamom
    4 figs, peeled and diced

    1. In a saucepan, soften onion,. Add gingerroot, apple cider vinegar, apple juice, apple, golden raisins, and ground cinnamon, nutmeg, and cardamom; cook on medium heat.

    2. Add figs and bring to a boil. Reduce heat and simmer until juices thicken. Refrigerate before serving.

  • Grilled Chicken With Fig Sauce

    1 cup onion, diced
    2 teaspoons hot olive oil
    1 tablespoon flour
    1 cup chicken rboth
    1 cup figs, diced
    1/4 cup dry white wine
    2 chicken breasts, grilled or sautéed

    1. In a saucepan, brown diced onion in hot olive oil and sprinkle with  flour. Add chicken broth, diced figs, and dry white wine, and cook on low for 20 minutes or until thick.

    2. Serve over grilled or sautéed chicken sprinkled lightly with salt and pepper.

  • Moroccan Chicken With Olives

    1 yellow onion, diced
    3/4 cup chopped parsley plus a little more for garnish
    1/2 teaspoon turmeric
    1/2 teaspoon ground ginger
    1/2 teaspoon mild paprika
    1/2 teaspoon ground cumin
    1/8 teaspoon cayenne
    1/2 to 1 teaspoon salt (check sodium content of stock)
    1 teaspoon agave nectar or sugar
    2 tablespoons olive oil, plus another tablespoon for drizzling
    6 to 8 chicken thighs, bone in, with skins
    1 cup chicken stock or water
    1 teaspoon lemon zest (grated peel)
    Juice of 1/2 lemon
    1/2 cup Gaeta or Kalamata olives, pits in

    1. Mix the onion, parsley, spices, salt, and agave nectar in a medium bowl.

    2. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add chicken in a single layer, and cook 2 to 3 minutes on each side until slightly browned.

    3. Add the stock and onion mixture. Bring the stock to a boil, reduce heat to low, cover, and cook gently for 20 minutes until the chicken is tender and no pink flesh remains.

    4. Place the chicken on a platter. Turn the heat up to medium-high, and let the sauce simmer for 2 to 3 minutes until reduced slightly. Remove the pan from the heat and stir in the lemon zest, lemon juice, and olives.

    5. Spoon the sauce over the chicken. Drizzle with olive oil, and garnish with the remaining parsley.

    Nutrition info per serving (4): 297 calories; 22 g fat; 5 g saturated fat; 72 mg cholesterol; 18 g protein; 8 g carbohydrates; 2 g fiber; 459 mg sodium

  • Spice Up Your Health

    There’s good reason to season: Doctors and dietitians agree that your spice rack can be just as essential as your medicine cabinet when it comes to preventing and treating disease. Research consistently shows that many spices and herbs have medicinal qualities and can help prevent everything from cancer to the common cold.

    By Vicky Uhland
  • Build A Better Breakfast

    A well-balanced morning meal may be the key to maintaining a healthy weight, but a recent study shows that eating a variety of foods for breakfast—for example, toast with a glass of milk and a banana, rather than just toast—also improves mental functioning and alertness.

    By Nicole Duncan