Food & Recipes

  • Curried Squash And Veggie Casserole

    1 spaghetti squash, cooked
    2 cups broccoli florets, chopped and steamed
    1 cup red bell pepper, chopped
    1 cup low-fat sour cream
    1/4 cup skim milk
    1 tablespoon curry powder
    1/2 cup shredded Parmesan cheese
     

    1. In a bowl, combine spaghetti squash with broccoli florets, and red bell pepper.

    2. Mix in sour cream, skim milk, curry powder, and Parmesan cheese, stirring well to coat.

    3. Pour into a 9- by 13-inch casserole dish, and top with seasoned whole-wheat bread crumbs or prepared whole-grain stuffing (approximately 2 cups). Bake at 400 degrees for 30 minutes.

  • Blueberry Compote

    2 1/2 cups fresh or frozen blueberries
    1 tablespoon cornstarch
    1/2 cup water
    1/2 cup honey

    1. In a saucepan, combine all ingredients.
    2. Bring to boil, then reduce heat to medium-low, stirring regularly, until thickened.
    3. Serve warm as a delicious topping for ice cream, yogurt, oatmeal, whole-wheat pancakes, or waffles.

    Nutrition info per serving (4): 185.7 calories; 0.3 g fat; 0 g saturated fat; 0 mg cholesterol; 0.7 g protein; 49.2 g carbohydrates; 2.5 g fiber; 7.9 mg sodium

  • 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

  • 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

  • Asian Chicken Noodle Soup

    2 teaspoons dark sesame oil
    2 teaspoons peeled, diced ginger
    2 cloves garlic, minced
    6 cups low-sodium chicken broth
    2 tablespoons soy sauce
    2 tablespoons rice vinegar
    1 teaspoon brown sugar
    1 cup shiitake mushrooms, quartered, stems removed
    2 skinless, boneless chicken breast halves, cooked and shredded
    6 ounces dried Chinese egg noodles
    5 ounces spinach leaves, washed and torn
    Salt and pepper to taste, optional

    1. In a large pot, heat oil. Add ginger and garlic, and stir-fry for 1 minute.
    2. Add broth, soy sauce, vinegar, sugar, mushrooms, and chicken. Bring to boil, then reduce heat, and simmer for 5 minutes.
    3. Add noodles, and cook 4 minutes, or until noodles are tender.
    4. Add spinach, and heat 2 minutes more.

    Nutrition info per serving (4 to 6): 308.9 calories; 5.2 g fat; 0.9 g saturated fat; 74.8 mg cholesterol; 25.6 g protein; 40.2 g carbohydrates; 2.8 g fiber; 1,443.6 mg sodium

  • Frutied Squash Muffins

    1 cup flour
    1 cup whole-wheat flour
    1/2 cup honey
    1 1/2 teaspoons baking powder
    1 tablespoon orange zest
    1 teaspoon cinnamon
    1 beaten egg
    1/2 cup orange juice
    2 tablespoons canola oil
    1 cup spaghetti squash, cooked
    3/4 cup chopped cranberries
    3/4 cup raisins
    1/2 cup chopped dates

    1. In a mixing bowl, combine flour, honey, baking powder, orange zest, and cinnamon.

    2. Stir in egg, orange juice, canola oil, and spaghetti squash. Blend to form batter. Add chopped cranberries, raisins, and chopped dates.

    3. Pour into prepared muffin tin, and bake at 350 degrees for 20 to 25 minutes.

  • Spaghetti Squash Cucumber Salad

    3 cups cooked spaghetti squash strands
    2 cups cucumber, peeled, chopped, and seeded
    2 cups diced tomatoes, seeded
    1/2 cup red pepper, diced
    1/4 cup red onion, thinly sliced
    3 tablespoons rice vinegar
    2 teaspoons olive oil
    1/8 teaspoon black pepper
    3/4 cup crumbled feta cheese

    In a large bowl, combine ingredients. Toss the salad with the dressing and then sprinkle on feta cheese.

  • Spinach and Crab No-Crust Quiche

    2 large eggs
    2 egg whites
    1 can (7 to 8 ounces) crab meat, drained
    1/2 cup skim milk
    1/2 cup flour
    10 ounces frozen chopped spinach, thawed, and drained
    3/4 cup reduced-fat, grated Swiss cheese
    1/4 teaspoon pepper
    1/4 cup reduced-fat, shredded cheddar cheese

    1. Preheat oven to 350 degrees.
    2. In a bowl, whisk eggs and egg whites. Stir in all remaining ingredients, except for cheddar cheese.
    3. Pour egg mixture into prepared pie plate or quiche dish coated with cooking spray. Sprinkle top evenly with cheddar cheese.
    4. Bake at 350 degrees for 45 minutes, or until set.

    Nutrition info per serving (6): 152.9 calories; 5.3 g fat; 2.8 g saturated fat; 94.3 mg cholesterol; 13.9 g protein; 12 g carbohydrates; 1.4 g fiber; 281 mg sodium

  • Pork and Squash "Noodle" Soup

    1/2 pound pork tenderloin, thinly sliced and browned
    2 garlic cloves, minced
    2 teaspoons dark sesame oil
    1 tablespoon gingerroot, minced
    1/4 cup low-sodium soy sauce
    1/4 cup rice vinegar
    1 teaspoon red pepper flakes
    4 cups chicken broth.
    2 cups spaghetti squash, cooked
    1/4 cups green onions, sliced

    1. In a sauce or stock pan, brown pork tenderloin and minced garlic cloves in dark sesame oil.

    2. Add minced gingerroot, low-sodium soy sauce, rice vinegar, red pepper flakes, and chicken broth. Stir in spaghetti squash and green onions. Bring to boil, reduce heat, and simmer until heated through.

  • Vegan in the Raw

    After decades of suffering from lactose intolerance and sensitivity to basically anything with taste, I decided to change my diet. But my fledgling gastronomic experience as a vegan did nothing to prepare me for my first raw-food meal. After all, it's not terribly hard to be a vegan—or just a vegetarian—the challenge lies in being a healthy one.

    One women's newfound love for living foods
    By Vicki Confrey