Chelsey Brown
Registered Dietician

Chelsey graduated from the University of Wisconsin Madison with a bachelor’s degree in Nutritional Science-Dietetics.  She went on to complete an internship at the San Diego Veterans Affairs Medical Center in La Jolla and obtained her license as a Registered Dietitian.  She is currently employed as a Health Educator for a health improvement company located in downtown San Diego.
 

Recipes

March 14 th - "Ecuadorian Cooking Class "

Annatto Oil (Print)
Quinoa Soup (Print)
Llapingachos (Print)
Batido (Print)

January 19th - "A Taste of North Africa and the Middle East"

Lebanese Fattoush Salad (Print)
North African Chicken and Vegetable Tajine (Print)
Moroccan Chocolate Cake (Print)
Vegetable Tajine (Print)

December 15th - "A Festive December Dinner "

Garlic-Infused Brussels Sprouts with Parmesan (Print)
Pumpkin Ravioli in Gorganzola Sauce (Print)
Whole Wheat Gingersnaps (Print)


November 17th - "A Thanksgiving Feast"

Easy Low-fat Gravy (Print)
Garlic Rosemary Mashed Potatoes & Cauliflower (Print)
Green Beans and Red Onion with Warm Mustard Vinaigrette (Print)
Orange-Ginger Cranberry Sauce (Print)
Wild Rice Stuffing (Print)

October 27th - "Fall Harvest Lunch"

Butternut Squash and Turkey Chili (Print)
Pear, Cranberry & Apple-Nut Crisp (Print)
Whole Corn and Green Chili Muffins (Print)

September 29th - "An Italian Lunch"

Eggplant Gratin Appetizer (Print)
Healthy Eggplant & Pasta Bake (Print)
Smoked Salmon Pasta with Healthy Dill Alfredo Sauce (Print)

August 25th Class - "A Healty Brunch"

Blueberry Lemon Cornmeal Muffins (Print)
Apple and Leek Frittata (Print)
Mixed Greens with Blueberries and Feta (Print)
Potato, Pepper, and Cherry Tomato Frittata (Print)


Annato Oil (Print)
Makes ¾ cup oil 
Ingredients
2 tablespoons annatto (achiote) seeds
¾ cup olive oil
Directions

Heat annatto seeds and oil in a very small saucepan over low heat, swirling pan frequently, until oil is bright red-orange and begins to simmer (about 2 minutes).  Remove from heat and let stand 10 minutes.

  1. Strain annatto oil through a fine-mesh sieve into a bowl or a jar, discarding seeds.
  2. Keep covered and chilled.

Annatto oil is very common in South America; it is also used in Latin American and Caribbean cooking.  It is called ‘color’ in Ecuador .  The orange oil infuses not only color to dishes but also a mildly pungent flavor.  You can use it when cooking rice, or brush it on chicken or fish before putting them on the grill.  Annatto seed is sometimes referred to as ‘poor man’s saffron’.

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Apple and Leek Frittata (Print)
Makes 4 servings
Ingredients
4 large eggs
4 large egg whites
Canola oil spray
1 large sweet apple (such as Fuji), peeled, cored, and diced (peeling optional)
1 medium leek, tough outer leaves removed, rinsed well and thinly sliced
Salt and freshly ground black pepper
1 tsp minced fresh rosemary
1 tbsp minced fresh chives
Directions
In a medium bowl, whisk together the eggs and egg whites and set them aside.

1. Coat a large nonstick skillet with canola oil spray and place over medium-high heat.  Add the apple and leek and sauté for about 5 minutes, until the apple is tender but not too soft.  Pour the eggs over the apple and leek mixture.  Season with salt and pepper, then with the rosemary and chives.  Cover and cook over low heat for about 3 to 5 minutes, just until the eggs are set.  Loosen the frittata from the pan with a spatula and gently slide onto a serving plate.  Cut into quarters and serve.

Health Tips:

    1. In this recipe, the leek-apple combination provides a healthy range of protective phytochemicals. 
    2. The egg whites are substituted for some whole eggs, so the calorie count is low.

Nutrition Information (per serving)
Calories: 124                 Carbohydrates:  10 g
Protein:  10 g                 Fiber:  2 g
Fat, total:  5 g               Sodium:  122 mg
Saturated fat:  2 g         

Source: Adapted from The New American Plate Cookbook by the American Institute for Cancer Research


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Batido (Print)
Makes 2 servings
Ingredients
1 cup fresh blackberries (or any fruit you choose)
1 cup low fat milk
2 tablespoons honey
4-5 ice cubes
 Directions 

  • Place all ingredients in blender and blend on high until frothy.
  • As you pour mixture into glasses, avoid pouring the seeds into the glass (most of the seeds should sink to the bottom of the blender).  You can also use a fine-mesh sieve to eliminate all seeds.
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Blueberry Lemon Cornmeal Muffins (Print)
Makes 12 muffins
Ingredients
¾ cup granulated sugar
¼ cup margarine or butter
1 egg
3 tbsp freshly squeezed lemon juice
3 tbsp 2% milk
1 ½ tsp grated lemon zest
1 cup all-purpose flour
¼ cup cornmeal
1 ½ tsp baking powder
1 tsp baking soda
½ cup 2% plain yogurt
1 ¼ cups fresh or frozen blueberries
2 tsp all-purpose flour
Directions

  1. Preheat oven to 350 degrees.
  2. Coat 12 muffin cups with vegetable spray.
  3. In a large bowl with an electric mixer, beat sugar, margarine, egg, lemon juice, milk and lemon zest until well blended.  (Mixture may appear curdled.)
  4. In another bowl, stir together flour, cornmeal, baking powder and baking soda.  Add flour mixture and yogurt alternately to creamed mixture.  In a small bowl, toss blueberries with flour; fold into batter.  Divide batter among muffin cups.
  5. Bake 20 to 25 minutes or until tops are firm to the touch and tester inserted in center comes out clean.

To Make Ahead:

    1. Bake up to 2 days in advance; store in airtight container.
    2. Freeze for up to 6 weeks.

NOTES:
If using frozen blueberries, do not thaw.  The flour will help to absorb the excess liquid.
When using margarine, choose a soft (non-hydrogenated) version.

Nutrition Information (per serving)
Calories: 149                 Carbohydrates:  26 g
Protein:  3 g                  Fiber:  1 g
Fat, total:  4 g              Cholesterol:  19 mg
Saturated fat:  1 g        Sodium:  189 mg

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Butternut Squash and Turkey Chili (Print)
Makes 8 Servings
Time: 55 minutes cook time; 15 minutes prep time
Ingredients
1 ¼ lbs extra lean ground turkey
1 lb butternut squash, peeled and cut into 1 inch pieces
1 (15 ounce) can red kidney beans
1 (15 ounce) can black beans
1 medium onion, diced (3 oz)
1 chopped Anaheim chili or 4 ½ ounces canned green chilies
2 (14 ½ ounce) cans diced tomatoes
2 cups chopped Swiss chard
1 green bell pepper, chopped
1 cup yellow hominy
1 cup low-sodium tomato sauce
½ - 1 cup fat free chicken broth (depending on how thick you like your chili)
1 tablespoon chili powder
1 tablespoon cumin
3 garlic cloves, minced
1-2 tablespoons canola oil
Directions

  1. In a large non-stick stockpot, sauté garlic and onion for 2-3 minutes.
  2. Add ground turkey and cook over medium heat.
  3. When the turkey is cooked about halfway, add the squash to the pot and continue cooking and stirring until turkey is cooked through.
  4. Add all other ingredients to pot and stir.
  5. Bring to a boil over medium/high heat.
  6. Reduce heat, cover, and simmer for 15-20 minutes, stirring occasionally, until squash is softened to your liking.

Notes:

    1. If you are pressed for time, you can chop the squash in smaller pieces to reduce cooking time.

Nutrition Information (per serving)
Calories: 245                 Carbohydrates:  37 g
Protein:  23 g                Fiber:  9 g
Fat, total:  3 g              Saturated fat:  0.5 g
           
Source: Adapted from www.recipezaar.com

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Easy Low-fat Gravy (Print)
            Makes 8 servings (serving size: 2 tablespoons)          
Ingredients
1 tablespoon butter
2 tablespoons all-purpose flour
¼ teaspoon poultry seasoning
1/8 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free, low sodium chicken or vegetable broth
Directions

  1.  Melt butter in a small saucepan over medium heat.
  2. Add flour, poultry seasoning, salt, and black pepper, stirring constantly with a whisk.
  3. Gradually add broth, stirring with whisk until blended.  Cook 2 minutes or until thick, stirring constantly.

Yield: about 1 cup

 Nutrition Information (per serving)
Calories: 22                  Carbohydrates:  1.7 g
Protein:  0.6 g               Fiber:  0.1 g
Fat, total:  1.4 g           Saturated fat:  0.9 g

Source: Adapted from Cooking Light, November 2004

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Eggplant Gratin Appetizer (Print)
            Makes 6 servings
Ingredients
4 tablespoons olive oil
1 small onion, finely chopped
2 garlic cloves, very finely chopped
2 eggplants, thickly sliced
3 tablespoons flat-leaf parsley, chopped
½ tsp dried thyme or oregano
Salt and pepper
14 oz/400 g canned, chopped tomatoes
1 ½ cups coarsely grated mozzarella cheese
6 tablespoons freshly grated parmesan cheese
Directions

  1. Heat oil in a pan over medium heat.  Add the onion and cook for 5 minutes, or until soft.  Add the garlic and cook for a few seconds, or until just beginning to brown.  Using a slotted spoon, transfer the onion mixture to a plate.
  2. Cook the eggplant slices in batches in the same pan until they are just lightly browned.  Transfer to another plate. 
  3. Preheat the oven to 450 degrees.  Arrange the eggplant slices in the bottom of a casserole dish or a shallow ovenproof dish.  Sprinkle with the parsley, thyme and/or oregano, salt and pepper.  Next add the onion, tomatoes, and mozzarella and parmesan cheese.  Bake, uncovered for 20-30 minutes or until the top is golden and the eggplants are tender and onion is crispy and caramelized.  Serve hot. 

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Garlic-Infused Brussels Sprouts with Parmesan (Print)

Makes 4 Servings

Ingredients:
30-40 small Brussels sprouts, halved lengthwise
2 tablespoons butter
2 tablespoons olive oil
6 gloves garlic, smashed with a flat knife
Freshly grated parmesan cheese (~ ¼ cup)
Freshly ground black pepper, to taste

Directions
1. In a large non-stick skillet, heat butter and olive oil until foamy.
2. Reduce heat to medium, add smashed garlic and cook until lightly brown.
3. Remove garlic and discard.
4. Add sprouts to the pan, cut side down.  Cover and cook without stirring on
medium-low heat for 10-15 minutes or until tender when pierced with a knife.
5. Top with freshly grated parmesan cheese and freshly ground pepper to taste.
Serve immediately.

Nutrition Information (per serving)
Calories: 145
Carbohydrates: 6 g
Protein: 2 g                  
Fiber:  2 g
Fat, total: 12.5 g         
Saturated fat:  4.5 g

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Garlic Rosemary Mashed Potatoes & Cauliflower (Print)
            Makes 8 servings (serving size: ½ cup)
Ingredients
4 cups baking potatoes, coarsely peeled and cut into 1” cubes (equivalent to ~1 ½ medium baking potatoes)
4 cups cauliflower, cut into 1” florets (equivalent to ~3/4 of a medium head of cauliflower)
½ cup reduced-fat sour cream
1 tablespoon fresh rosemary, chopped
3 cloves garlic, minced
Salt and pepper to taste
Directions

  1. Place potatoes in a medium saucepan; cover with water.  Bring to boil, reduce heat and simmer about 10 minutes until potatoes are tender.
  2. Meanwhile, place cauliflower florets in a separate medium saucepan and cover with 1-2” of water.  Bring to boil, reduce heat and steam for about 5 minutes or until cauliflower are tender.
  3. Combine cauliflower, potatoes, sour cream, rosemary, and garlic in a mixing bowl.  Using potato masher or pastry cutter, mash until well blended.  Season with salt and pepper.

Notes:

    1. Substituting cauliflower for half the potatoes in this recipe increases the fiber content and decreases the calories.

 Nutrition Information (per serving)
Calories: 85                  Carbohydrates: 16 g
Protein: 3 g                   Fiber: 3 g
Fat, total: 1.5 g                        Saturated fat: 1 g

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Green Beans and Red Onion with Warm Mustard Vinaigrette (Print)
Makes 6 servings (serving size: 1 cup)
Ingredients
1 ½ lbs green beans, trimmed
½- 1 cup thinly sliced red onion (sliced vertically)
3 tablespoons red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon extra virgin olive oil
¼ teaspoon salt
¼ teaspoon black pepper
Directions

  1. Cook green beans in boiling water for 6 minutes or until crisp-tender, and drain.  Combine the green beans and thinly sliced onion in a large bowl.
  2. Heat a small saucepan over medium heat.  Add vinegar, Dijon mustard, olive oil, salt, and black pepper; cook over medium heat 30 seconds or until thoroughly heated, stirring vinaigrette constantly with a whisk.  Drizzle vinaigrette over bean mixture; toss well to coat.  Serve immediately.

Nutrition Information (per serving)
Calories: 70                  Carbohydrates: 10 g
Protein: 3 g                   Fiber: 4 g
Fat, total: 3 g               Saturated fat: 0.4 g

Source: adapted from Cooking Light, December 2003

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Healthy Eggplant & Pasta Bake (Print)
Makes 6 servings
Ingredients
1 medium eggplant, sliced ¼-inch thick
1 large zucchini, sliced 1/8-inch thick
4 garlic cloves, diced
1 ½ cups dry measure quinoa pasta (elbows)
1 (16 ounce) container low fat cottage cheese
1 egg
8 ounces shredded part-skim mozzarella cheese, divided in half
2 ounces grated Romano cheese (or parmesan), divided in half
1 (25 ounces) jar spaghetti sauce (or about 1 ½ cups homemade)
Salt and freshly ground pepper
Directions

  1. Salt eggplant slices and let sit 30 minutes in a colander.
  2. Preheat oven to 450 degrees.  Bring large pot of water to boil.  Cook pasta 4-5 minutes (about halfway done).  Drain and rinse with cold water.
  3. Mix egg and cottage cheese together.  Rinse eggplant and pat dry.
  4. Use a 9x9 or 9x13-inch casserole dish (the 9x9 will be filled to the brim).  Spray with olive oil cooking spray.  Start layering the ingredients.  Use half of the Romano (parmesan) and mozzarella cheese for the layers and the remaining half reserve to add at the end for the topping.  First spread a thin layer of sauce in the bottom of the pan.  Then layer the eggplant, zucchini and garlic, sprinkling the salt and pepper on the vegetables as you go. Next add a layer of quinoa pasta, followed by the cottage cheese mixture, Romano (or parmesan) cheese, and finally the mozzarella cheese.  Repeat these layers one more time so that there are two layers of each ingredient when you are finished.  Top the layers with the remaining sauce and Romano (parmesan) and mozzarella cheese.
  5. Bake 40 minutes covered and then uncover until brown and bubbly (about 10 more minutes).  Let sit 5-10 minutes before slicing.

Health Tip:

  • Quinoa pasta, made from the ancient grain Quinoa, is very high in protein and serves as a healthy alternative to traditional wheat based pasta.

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Lebanese Fattoush Salad (Print)
(Lebanese toasted bread salad)
Makes 6 Servings
Ingredients
2 whole wheat pita bread rounds (7 inch diameter)
6 cos or romaine lettuce leaves, shredded
1 large Lebanese cucumber, cut into ½ inch cubes
4 ripe tomatoes, cut into ½ inch cubes
8 green onions, chopped
½ cup fresh mint leaves, finely chopped
½ cup Italian parsley leaves, finely chopped
1 green bell pepper finely diced

Dressing
2-4 cloves garlic, crushed
3 tablespoons olive oil
Juice of 2 lemons (about 1/3 cup)
1 teaspoon salt
2 teaspoons sumac (if available)
Freshly ground pepper, to taste

Directions
Preheat oven to 350 degrees.

  1. Place pita on baking sheet for 8 minutes, or until golden and crisp, turning halfway through.  Break into small pieces.
  2. For the dressing, whisk all the ingredients together in a bowl until combined.
  3. Place the bread pieces and remaining salad ingredients in a bowl and toss.  Pour the dressing over salad and toss well.  Serve immediately.

Nutrition Information (per serving)
Calories: 150                 Carbohydrates:  9 g
Protein:  4 g                  Fiber:  3 g
Fat, total:  8 g            Saturated fat:  1 g

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Llapingachos (Print)
Makes 4 servings
 Ingredients
1 ½ lbs Yukon Gold or Russet potatoes
1 garlic clove, finely chopped
1/3 cup plus ½ cup finely chopped scallions, divided
6 tablespoons annatto oil, divided
½ teaspoon ground cumin
1 medium tomato, chopped
¾ cup low fat milk
½ cup crunchy peanut butter
6 ounces Munster cheese, coarsely grated (2 cups)
Directions

  1. Coarsely peel potatoes and cut into 1-inch pieces.  Cover potatoes with cold water in a medium pot, then stir in 1 teaspoon salt and simmer until very tender, about 18 minutes.
  2. While potatoes simmer, cook garlic and 1/3 cup scallions in 2 tablespoons annatto oil in a small saucepan over medium heat, stirring until softened, about 2 minutes.  Stir in cumin and ¼ teaspoon pepper and cook, stirring for 1 minute.  Add tomato and cook, stirring for 2 minutes.
  3. Add milk and bring to a bare simmer, then remove from heat and stir in peanut butter until combined well.  Keep peanut sauce warm, covered, off heat.
  4. Drain potatoes, then mash in a bowl.
  5. Cook remaining ½ cup scallions with ¼ teaspoon salt and ¼ teaspoon pepper in 2 tablespoons annatto oil in a small saucepan over medium heat, stirring, until scallions are softened, then stir into potatoes along with cheese.  Form potato mixture into 8 balls and flatten each into a 3-inch patty.
  6. Heat 1 tablespoon annatto oil in a 12-inch nonstick skillet over medium-high heat until hot.  Place half the cakes in pan, flipping immediately to coat both sides with oil.  Continue to fry cakes in 2 batches, turning over halfway, until crusty, about 6 minutes per batch.
  7. Gently reheat peanut sauce, thinning to a creamy consistency with a little water if necessary.  Serve potato cakes with peanut sauce. 
*Adapted from Gourmet, September 2007

 

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Mixed Greens with Blueberries and Feta (Print)
Makes 8 servings
Ingredients
2 tbsp raspberry-flavored or blueberry-flavored vinegar
¼ cup fat-free, reduced sodium chicken broth
2 tbsp extra-virgin olive oil
1 tsp honey
2 small fresh mint leaves
1 cup plus 20 fresh blueberries
8 cups mixed salad greens, torn into bit-sized pieces
2 ounces crumbled reduced fat feta cheese
Directions

  1. In a blender, combine the vinegar, broth, olive oil, honey, mint leaves, and 10 blueberries.  Blend the mixture at low speed just until smooth and well combined.  Transfer the vinaigrette to a jar with a tight-fitting lid and refrigerate until needed; it will keep for up to 3 days. 
  2. In a large bowl, toss the mixed greens with the remaining cup of blueberries.  Shake the vinaigrette until thoroughly blended, drizzle over the salad, and toss lightly.  Sprinkle the cheese over the top and serve.

Health Tips:

  1. Not only do the blueberries add sweetness and a deep blue color to this salad, they have high amounts of disease-fighting antioxidants. 

NOTES:
This complex and flavorful salad is a great accompaniment to a simple entrée of chicken or fish.

Nutrition Information (per serving)
Calories: 64                   Carbohydrates:  5 g
Protein:  3 g                  Fiber:  2 g
Fat, total:  4 g               Sodium:  126 mg
Saturated fat:  1 g         

Source: Adapted from The New American Plate Cookbook by the American Institute for Cancer Research

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Moroccan Chocolate Cake (Print)
Makes 8 servings  
Ingredients
10 egg whites
½ cup superfine sugar
2 tablespoons self-rising flour
1 cup chopped dark chocolate
1 cup chopped fresh dates
Confectioner’s sugar, to dust
Chocolate sauce, to serve
Strawberries, to garnish
Roasted chopped almonds, to garnish (optional)

Directions

  1. Preheat the oven to 400 degrees.
  2. Grease and line a 9-inch round cake tin about 3 inches deep. 
  3. Whisk the egg whites until stiff while adding the superfine sugar and flour a bit at a time (this mixture should resemble that of meringue). 
  4. Fold in the chocolate and dates.
  5. Spoon mixture into the prepared cake tin.  Bake the cake for 15 minutes, until the cake rises, then reduce heat to 200 degrees and cook for a further 10 minutes to cook the center. 
  6. Cool slightly, then dust with confectioner’s sugar.  To serve, cut into wedges and drizzle with chocolate sauce.  Garnish with strawberries and serve.

Nutrition Information (per serving)
Calories: 258                 Carbohydrates:  45 g
Protein:  6 g                  Fiber: 3 g
Fat, total:  8 g              Saturated fat: 4 g

 Source: Modified from Moroccan Modern by Hassan M’Souli

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North African Chicken and Vegetable Tajine (Print)
            Makes 6 servings
Ingredients
6 trimmed chicken thighs
2 tablespoons olive oil
1 tablespoon canola oil
1 teaspoon ground cumin
1 teaspoon dried thyme
1 teaspoon fresh ground pepper
1 teaspoon of saffron, divided into two equal parts
½ teaspoon salt
Juice of one lemon
1 cinnamon stick
1 cup chicken (or vegetable) stock
1 ½ cups chopped onion
2 cloves garlic, crushed
3 cups cubed sweet potatoes
2 cups cubed fresh tomatoes
1 cup chopped green beans
1 red bell pepper, chopped
13 oz can artichoke hearts, drained, with brine reserved
½ cup pitted black olives, halved
Chopped fresh cilantro (4-5 stems)
2 tablespoons slivered almonds, toasted (optional)

Directions

  1. Preheat oven to 350 degrees.
  2. Marinate the chicken for 30-60 min in a mixture of olive oil, cumin, thyme, pepper, ½ teaspoon of the saffron, lemon juice and salt.
  3. Heat canola oil in a large pan.  Add chicken and sauté until golden but not cooked, about 1-2 minutes on each side.
  4. Remove chicken and place in a tajine (or any oven proof baking dish). 
  5. Add onions and garlic to same pan and sauté until translucent.  Transfer to tajine.
  6. Place tomatoes, potatoes, green beans, bell pepper, cinnamon stick, artichoke brine and chicken stock into the tajine.
  7. Bake for 25 minutes.  Remove tajine from oven and add olives, artichokes, and remaining saffron (1/2 teaspoon).
  8. Bake for another 10-15 minutes until sweet potatoes are tender and chicken is cooked through. 
  9. Remove tajine from oven, add cilantro and cover.  Let stand 5-10 minutes before serving.
  10. Serve over couscous and offer slivered almonds to garnish at the table.

 

Nutrition Information (per serving)
Calories:  298                Carbohydrates:  26 g
Protein:  17 g                 Fiber: 6 g
Fat, total:  10 g              Saturated fat:  1 g

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Orange-Ginger Cranberry Sauce (Print)
Makes 16 servings, 2 cups (serving size: 2 tablespoons)
Ingredients
½ cup granulated sugar
1 orange
1 teaspoon grated fresh ginger
4 cups cranberries
½ cup (2 oz) pecans, toasted
Directions

  1. Grate the orange peel and place in a medium saucepan along with the sugar and the ginger.  Add the juice from the orange to the pan and heat over medium heat until sugar is dissolved.
  2. Add cranberries and cook until they pop, about five minutes.  Cool sauce and add toasted pecans. 

Notes:

    1. This recipe tastes delicious served hot.  It is best to add the toasted pecans just before serving so they keep their crunchy texture.

 Nutrition Information (per serving)
Calories: 61                              Carbohydrates: 10 g
Protein: > 0.5 g                        Fiber:  1.4 g
Fat, total:  2.5 g                       Saturated fat: >0.5 g

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Pear, Cranberry & Apple-Nut Crisp (Print)
            Makes 8 servings
Ingredients
3 medium crisp, tart apples, peeled and thinly sliced (McIntosh, Empire, Granny Smith, or Cortland)
2 medium pears (Bosc or Asian pears work well because of their firm texture)
1 ½ cups fresh or frozen cranberries
3 tablespoons granulated sugar
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 teaspoon ground cinnamon, divided into 2
½ teaspoon ground ginger
2/3 cup whole wheat flour
½ cup old-fashioned rolled oats (not instant)
½ cup unpacked light brown sugar
2 tablespoons butter, cut into small pieces
2 tablespoons canola oil
2 tablespoons frozen apple juice concentrate, thawed
¼ cup hazelnuts, coarsely chopped
¼ cup walnuts, coarsely chopped
Directions

  1. Preheat oven to 375 degrees.  Coat an 8-inch square (or 2-quart) deep baking dish with cooking sparay.
  2. Combine apples, pears and cranberries with granulated sugar, lemon juice, lemon zest, ground ginger, and ½ tsp cinnamon in a large bowl.  Toss to mix.  Transfer to the prepared baking dish, cover with foil and bake for 15-20 minutes until the fruit is soft but not too mushy.
  3. Meanwhile, combine whole-wheat flour, oats, brown sugar, and the remaining ½ tsp cinnamon in a medium bowl.  Mix to blend.  Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks.  Stir in oil, apple juice concentrate, and nuts; toss well until evenly mostened and clumpy.
  4. Remove the foil from the baking dish and scatter the topping evenly over the fruit.  Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more.  Let cool for at least 15 minutes before serving.

Notes:

    1. You can substitute any type of fresh or frozen berries for the cranberries.
    2. Chilled butter or margarine can be shredded with a cheese grater for easier mixing.
    3. Limit the total time crisp is left at room temperature to two hours.  Refrigerate and eat remaining crisp within 3 days. 

Nutrition Information (per serving)
Calories: 260                 Carbohydrates:  40 g
Protein:  4 g                  Fiber:  5 g
Fat, total:  11 g              Saturated fat:  2

Source: Adapted from www.eatingwell.com

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Potato, Pepper, and Cherry Tomato Frittata (Print)
Makes 4 servings
Ingredients
4 large eggs
4 large egg whites
1 tbsp olive oil
1 medium red potato, cut into ¼-inch slices or diced
1 ½ cups halved cherry or grape tomatoes
½ cup diced green bell pepper
½ cup diced onion
½ cup diced mushrooms
Salt and freshly ground black pepper
¼ tsp dried basil, crushed
¼ tsp dried oregano, crushed
½ cup bottled marinara sauce, heated (optional)
Directions

  1. In a mixing bowl, whisk together the eggs and egg whites and set aside.  Heat a nonstick skillet over medium-high heat, add the olive oil and swirl to coat the entire surface.  Add the potato and sauté for 6 minutes, stirring occasionally, until tender but not too soft.  Transfer the potato to a plate.  Add the tomatoes, bell pepper, onion, and mushrooms to the skillet.  Sauté for 4 minutes, stirring frequently until vegetables are tender.  Pour the beaten eggs over the vegetables in the skillet.  Set the heat to low.  Arrange the potatoes over the eggs in a circle.  Season with salt and pepper, then basil and oregano.  Cover and cook over low heat until the eggs are just set, about 3 to 5 minutes.
  2. Gently slide the frittata onto a serving dish.  Top with heated marinara sauce, if desired, cut into 4 pieces, and serve hot.

Health Tips:

    1. In this recipe, egg whites are substituted for some whole eggs and the amount of vegetables in increased to make the frittata a healthy addition to your diet. 
    2. The frittata is a particularly good choice when you want a filling but low calorie one-dish meal.

Nutrition Information (per serving)
Calories: 201                 Carbohydrates:  17 g
Protein:  12 g                 Fiber:  3 g
Fat, total:  10 g              Sodium:  290 mg
Saturated fat:  2 g         

Source: Adapted from The New American Plate Cookbook by the American Institute for Cancer Research

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Pumpkin Ravioli in Gorgonzola Sauce (Print)

Makes 6 servings

Ingredients
1 ¼ cups canned pumpkin
2 tablespoons dry breadcrumbs
2 tablespoons freshly grated Parmesan cheese
½ teaspoons salt
½ teaspoon minced fresh sage
¼ teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
30 round wonton wrappers (square wrappers work just as well)
1 tablespoon cornstarch
Cooking spray
1 cup fat-free milk
1 tablespoon all-purpose flour
1 ½ tablespoons butter
½ cup (2 ounces) crumbled Gorgonzola cheese
3 tablespoons chopped hazelnuts, toasted

Directions
1. Spoon pumpkin into several layers of heavy-duty paper towels and spread to ½-inch thickness.  Cover with additional paper towels; let stand for a few minutes.  Scrape into a medium bowl using a rubber spatula.  Stir in breadcrumbs, parmesan cheese, salt, minced sage, pepper, and nutmeg.

2. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), spoon 2 teaspoons pumpkin mixture into the center of wrapper.  Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon (or triangle if using square wrappers).  Place on a large baking sheet sprinkled with cornstarch.  Repeat procedure with remaining wonton wrappers and pumpkin mixture.

3. Fill a large pot with water; bring to a simmer.  Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying).  Cook 4 minutes or until done (do not boil), stirring gently.  Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm.  Repeat procedure with remaining ravioli.

4. Combine milk and flour in a saucepan, stirring with a whisk.  Bring to a boil; cook for 1 minute or until thick, stirring constantly.  Remove from heat.  Add butter, stirring until butter melts.  Gently stir in Gorgonzola.

5. Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 tablespoons Gorgonzola mixture.  Sprinkle each serving with 1 ½ teaspoons hazelnuts.  Serve immediately.

Nutrition Information (per serving)
Calories: 250                
Carbohydrates:  33 g
Protein:  9.5 g               
Fiber:  3.1 g
Fat, total:  9.1 g            
Saturated fat:  4.5 g

Source: Adapted from Cooking Light, November 2007

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Quinoa Soup (Print)
Makes 6 servings 
Ingredients

1 tablespoon vegetable oil
Dash of annatto oil
1 tablespoon finely chopped onion 
1 tablespoon finely chopped garlic
½ teaspoon cumin
½ teaspoon oregano
½ cup uncooked quinoa, rinsed
6 cups water
1 teaspoon salt
2-3 large Yukon gold potatoes, scrubbed and quartered
1 cup cabbage or other greens such as spinach or Swiss chard
½ - ¾ cup fresh farmer’s cheese, cubed
¼ cup chopped fresh cilantro
1 avocado, sliced
Directions

  1. Heat vegetable and annatto oil over medium heat in a large soup pot or Dutch oven.  Sauté onion, garlic and cumin until onion is translucent.
  2. Add the quinoa, water, salt, oregano, potatoes, and cabbage.  Bring to a boil.
  3. Reduce the heat and let simmer 20 minutes, or until potatoes are tender when pierced with a fork.
    

Add about 1 tablespoon of the farmer’s cheese to each bowl.  Pour soup on top of the cheese and sprinkle with fresh cilantro.  Garnish with slices of avocado.

 

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Smoked Salmon Pasta with Healthy Dill Alfredo Sauce (Print)
Makes 2 Servings
Time:  25 minutes cook time; 15 minutes prep time
Ingredients
½ cup low-fat cottage cheese
1 tablespoon parmesan cheese, shredded
1 tablespoon flour
¼ teaspoon black pepper, freshly ground
1 teaspoon garlic, minced
1 teaspoon dill weed, dried
¾ cup green bell peppers, chopped
¼ cup onions, chopped
1 teaspoon olive oil
6 ounces smoked salmon, cut into bite-sized pieces
½ cup cherry tomatoes, quartered
1 tablespoon capers, chopped
1 tablespoon fresh parsley, snipped
4 ounces whole grain pasta, uncooked (fettuccine or rotini)
Lemon pepper, to taste
Fresh ground black pepper to taste
Shredded parmesan cheese, to taste
Directions

  1. Boil and prepare pasta as directed on package instructions; before draining, reserve about ¼ cup pasta cooking water, which you can use later to thin the sauce or moisten the vegetables as you cook them, if necessary.  Drain rest of water, set aside.
  2. Place cottage cheese, 1 tablespoon parmesan cheese, flour, black pepper, lemon juice, garlic, and dill weed in a food processor or blender and pulse in until smooth; set aside.
  3. In a large nonstick pan or wok, heat oil over medium heat and sauté green pepper and onion for about 3 minutes.
  4. Turn heat down to low or low-medium and allow the pan to cool enough that the next ingredients won’t burn.
  5. Add tomatoes, capers, salmon, and sauce to the pan; stir and cook for 1-2 minutes or until heated through.
  6. Add pasta and parsley and continue to cook on low for 1-2 minutes.
  7. Remove from heat and serve, topping individual servings with pepper, lemon pepper, and parmesan to taste.

Notes:  You can use any type of pasta you like; this recipe traditionally calls for fettuccini but whole wheat rotini is a great substitution.

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Vegetable Tajine (Print)
Makes 6 servings
Ingredients

2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon dried thyme
1 teaspoon saffron
¼ cup fresh lemon juice
1 cinnamon stick
3 cups vegetable stock
1 ½ cups chopped onion
3 cloves garlic, crushed
3 cups cubed sweet potatoes
2 cups cubed fresh tomatoes
1 red bell pepper, chopped
13 oz can artichoke hearts, drained and halved (reserve the brine)
1 can chickpeas, drained and rinsed
½ cup pitted black olives, halved (optional)
Salt and pepper to taste
¼ cup chopped fresh cilantro or parsley
2 tablespoons slivered almonds, toasted (optional)
Whole wheat cous cous 
Directions 

  • Heat the olive oil in a large pan or dutch oven over medium high heat.  Saute the onions and garlic until onions are translucent. 
  • Add thyme, cumin, sweet potatoes, bell pepper, and tomatoes and cook on medium-high heat for 3 minutes, stirring occasionally. 
  • Add the chickpeas, cinnamon stick, vegetable stock and the brine from the artichokes and simmer, covered until the vegetables are tender, about 20 minutes.
  • Stir in the halved artichoke hearts, black olives, and the saffron.  Continue to simmer gently for another 5-10 minutes. 
  • Add the lemon juice, cilantro or parsley, and salt and pepper to taste.  Serve with bread or on whole wheat cous cous.  Sprinkle slivered almonds over plates if using.

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Whole Corn and Green Chili Muffins (Print)
Makes 12 servings
Ingredients
Canola oil spray (optional)
½ cup whole wheat flour, preferably stone-ground
½ cup unbleached all-purpose flour
¾ cup cornmeal, preferably stone-ground
2 tablespoons sugar
1 tablespoon baking powder
1 teaspoon salt
¼ teaspoon cayenne, or to tastste (optional)
1 large egg
¾ cup plus 2 tablespoons fat-free or lowfat milk
1/3 cup canola oil
1 can (8 ounces) salt-free whole kernel corn, well drained
1 can (4.5 ounces) diced green chiles, well drained, divided
½ cup shredded lowfat sharp cheddar cheese
Directions

  1. Preheat oven to 400 degrees.  Lightly coat a 12-cup muffin pan with canola oil spray or line with paper liners and set it aside.
  2. In a medium bowl, mix together the whole wheat flour, all-purpose flour, cornmeal, sugar, baking powder, salt, and cayenne. 
  3. In a separate bowl, lightly beat the egg.  Add the milk, canola oil, corn, and all but 2 tablespoons of the chiles, and mix together. 
  4. Add the wet ingredients to the dry ingredients, stirring just until combined. 
  5. Fill each muffin cup half full.  Top each with 1 teaspoon of the cheese.  Divide the remaining batter evenly among the muffin cups.  Sprinkle each top with 1 teaspoon of the cheese and ½ teaspoon of the remaining green chiles.
  6. Bake for 20 minutes, until a wooden toothpick inserted in the center of a muffin comes out clean.  Cool in the pan on a wire rack for 5 minutes.  Remove the muffins from the pan and continue cooling on the rack.

Notes:

    1. The whole corn kernels, chiles, and cheese in these muffins make them moist and tender. 
    2. These muffins go well for any type of chili or other southwestern-style food, and they also pair well with salads, soups, and even eggs.

 Nutrition Information (per serving)
Calories: 168                 Carbohydrates:  22 g
Protein:  5 g                  Fiber:  2 g
Fat, total:  7 g              Saturated fat:  < 1 g

Source: Adapted from The New American Plate Cookbook by the American Institute for Cancer Research.

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Whole Wheat Gingersnaps (Print)

Makes ~3 dozen cookies

Ingredients
1 cup all purpose flour
¾ cup whole wheat flour
¼ cup wheat germ
1 tablespoon ground ginger
1 tsp baking soda
¾ tsp ground cinnamon
½ teaspoon salt
½ cup sugar
6 tablespoons softened trans-fat free vegetable spread (such as SmartBalance)
1 large egg
½ cup dark molasses

Directions
1. In a medium bowl, combine the two flours, ground ginger, baking soda, cinnamon, and salt.

2. In a large bowl, use a mixer on low speed to beat sugar and vegetable spread until blended.  Increase to high speed and beat until light and creamy.  Beat in egg and molasses.  Reduce speed to low and beat in flour mixture until just blended.  Cover dough with plastic wrap and put in fridge for one hour so it will be easier to handle.

3. Preheat oven to 350 degrees.  Shape dough by heaping measured teaspoons into 1 inch balls.  Place balls 2 ½ inches apart on an ungreased cookie sheet.

4. Bake 9-11 minutes, or until tops are slightly cracked.  Note that the cookies will be soft.  Leave on cookie sheet for one minute before transferring to wire rack.  Let cookies cool completely.

Notes:
* You can store cookies in a tightly covered container for three to four
days or in a freezer for up to one month.

Nutrition Information (per serving)
Calories: 64                 
Carbohydrates:  11 g
Protein: 1 g                  
Fiber:  1 g
Fat, total:  2 g             
Saturated fat: > 0.5 g

Source: Adapted from www.healthatoz.com

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Wild Rice Stuffing (Print)
Makes 12 Servings (serving size: ½ cup)
Ingredients
Cooking spray
1 ½ cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, low-sodium chicken or vegetable broth
1 ½ tablespoons chopped fresh sage (or 1 ½ teaspoons dried)
1 cup uncooked long-grain brown rice
½ cup dried sweet cherries
½ cup chopped dried apricots
½ cup chopped pecans, toasted
½ teaspoon salt
½ teaspoon freshly ground black pepper
Directions

  1. Heat a Dutch oven (or a large saucepan) over medium-high heat.  Coat pan with cooking spray.  Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes. 
  2. Stir in broth and sage; bring to a boil.  Cover, reduce heat, and simmer 25 minutes. 
  3. Stir in brown rice, and bring to a boil.  Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed. 
  4. Remove from heat; let stand, covered, 10 minutes.  Stir in cherries and remaining ingredients. 

        
Notes:

    1. You can place the rice mixture in the cavity of a turkey before roasting for a classic stuffing.  Just make sure to get an accurate temperature reading on the stuffing as well as the bird- both should reach an internal temperature of 165 degrees.  You can also make this dish to serve alongside a roast or ham.
    2. This recipe tastes just like bread stuffing with the nuttiness of wild rice; and it packs in much more fiber and nutrients per cup than traditional bread stuffing.

 Nutrition Information (per serving)
Calories: 192                 Carbohydrates:  34 g
Protein:  5.1 g               Fiber:  3.6 g
Fat, total:  4 g              Saturated fat:  0.4 g

Source: Adapted from Cooking Light, November 2007

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