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Indulge Mom with a healthy muffin

admin — Thu, 19 Apr 2012 17:10:14 +0000

By the Associated Press

Mom deserves a freshly baked breakfast in bed on her special day.

But indulging her desire for a lazy morning doesn’t mean you can’t also respect her efforts to eat healthy. So we crafted a Mother’s Day breakfast muffin that is virtuous, richly satisfying, moist and delicious. Because no mom should have to suffer through tasteless “healthy” muffins.

Muffins often rely on large amounts of butter or oil to stay moist. Our golden muffins rely instead on a combination of applesauce, low-fat sour cream and a touch of honey and oil. To further lower the fat, we used egg whites instead of whole eggs.

Because these muffins are not low in sugar (there has to be at least a little indulgence), be sure to select unsweetened applesauce. Plus, the sugar is balanced by all the fiber from the whole-wheat flour, bran and raisins.

If you have any left after breakfast, these muffins make a great afternoon snack served with hot tea. Store any leftovers in an airtight container at room temperature.

If your raisins are a bit on the dry, chewy side, plump them back up by microwaving them in a bowl of water for 2 minutes. Let them sit for 10 minutes, then drain. If Mom doesn’t care for raisins, substitute another dried fruit, such as chopped apricots or cranberries.

APPLESAUCE BRAN MUFFINS

Start to finish: 30 minutes

Servings: 16

3 tablespoons honey

1/4 cup vegetable or canola oil

1/4 cup low-fat sour cream

1 cup packed brown sugar

1 teaspoon vanilla extract

3 egg whites

1 teaspoon cinnamon

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 3/4 cups white whole-wheat flour

1/2 cup wheat bran

1 1/4 cups applesauce

1/2 cup raisins

Heat the oven to 400 F. Line a muffin pan with muffin papers, then lightly spray the papers with cooking spray.

In a large bowl, whisk together the honey, oil, sour cream, brown sugar, vanilla and egg whites.

In another bowl, whisk together the cinnamon, baking powder, baking soda, salt, flour and wheat bran. Stir half of the flour mixture into the wet ingredients. Add the applesauce and stir together. Add the rest of the flour mixture, then the raisins.

Divide the batter between the prepared muffin cups and bake for 15 to 20 minutes, or until a toothpick inserted at the center of the muffins comes out clean. Allow to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Nutrition information per serving (values are rounded to the nearest whole number): 190 calories; 35 calories from fat (18 percent of total calories); 4 g fat (0.5 g saturated; 0 g trans fats); 0 mg cholesterol; 37 g carbohydrate; 3 g protein; 3 g fiber; 190 mg sodium.

Plums give a fresh, tangy taste to crisp

admin — Wed, 22 Feb 2012 15:48:53 +0000

By the Associated Press
When we think of winter desserts, we often think of spiced flavors and butter-laden richness.
But while that butter may bring comfort at the end of a chilly winter day, it also adds tons of unnecessary fat and calories. But winter treats don’t need to put a chill on healthy eating.
A good place to start when looking for more healthful desserts is fruit, which not only packs plenty of its own no-added-sugar sweetness, it also tends to have gobs of fiber and nutrients.
For this dessert, we chose tangy citrus and sweet plums. Plums naturally caramelize beautifully, adding deep flavor to the dish. To complement the fruit and bring out its natural sweetness, we add just a touch of honey.
Everybody likes a good spiced crisp topping, but nutritionally it often doesn’t add up. Crisp topping usually makes a good start with healthy fiber-rich oats, but goes downhill with a pile of sugar and butter. To remake this topping, we stayed true to its oat roots, but added a handful of healthy-fat almonds, a generous dose of spices and a touch of honey.
Don’t be intimidated by the number of ingredients in this recipe. It comes together quickly and most of it is done right on the stove.
———
SPICED PLUM CRISP
Start to finish: 30 minutes
Servings: 6
For the crisp topping:
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
1/8 teaspoon allspice
Pinch salt
1 tablespoon canola oil
1 tablespoon honey
3/4 cup rolled oats
1/4 cup sliced almonds
For the yogurt topping:
5.3-ounce container plain fat-free Greek yogurt
1 teaspoon honey
Several drops almond extract
For the plums:
6 plums, quartered and pitted
2 tablespoons honey
2 tablespoons water
Pinch salt
1/2 teaspoon lemon zest
1/2 teaspoon orange zest
Juice of 1 lemon
Juice of 1 orange
1 tablespoon cornstarch
Heat the oven to 400 F. Line a rimmed baking sheet with parchment paper.
In a small bowl, whisk together the cinnamon, ginger, nutmeg, cloves, allspice, salt, oil and honey. Add the oats and almonds, then toss to coat evenly. Spread the mixture evenly over the prepared baking sheet and bake for 10 minutes, or until golden brown and crisp, stirring once or twice.
Meanwhile, make the yogurt topping. In a small bowl, stir together the yogurt, honey and almond extract. Set aside.
In a large skillet, combine the plums, honey, water, salt, lemon zest and orange zest. Heat over medium, stirring occasionally, until the plums are just softened, about 10 minutes.
In a small bowl, combine the lemon juice, orange juice and cornstarch. Stir into the plums and bring up to a simmer for 1 minute, or until the juices are thickened.
Spoon the warm plums into individual bowls, topping each with some of the crisp topping and a spoonful of the yoghurt topping. Serve immediately.

Marinated zucchini becomes salad

admin — Wed, 31 Aug 2011 14:42:29 +0000

By J.M. HIRSCH
AP Food Editor
Donatella Arpaia has fond memories of a dramatic salad.
“I grew up in the restaurant business. My father had a restaurant for 40 years in Long Island called La Tavernetta,” Arpaia, a lawyer turned restaurateur and Food Network Iron Chef judge, said in an e-mail interview. “He was famous for his Caesar salad, which his waiters prepared tableside. I loved the drama and the taste was so delicious I still salivate.
“I have tried to replicate that dressing, but still have not achieved that taste memory (yet.),” she said.
Following the European custom, Arpaia prefers her salads as a side, not a meal in itself. And it’s best served after the main course.
For AP’s 20 Salads of Summer series, Arpaia offered a marinated zucchini salad inspired by a dish her mother served when she was a child.
“Growing up, my mother served this classic Puglian dish of basically fried or grilled zucchini discs with mint, garlic and vinegar whenever she had guests over,” Arpaia said. “She prepared it on a platter. It was great because the longer it sat in the marinade the better it was.
“When I was developing my menu for Donatella Restaurant, I wanted to have this dish on the menu in some form,” she said. “My chef, who knows how much I love arugula, suggested we transform this dish into a salad. It’s become one of our best sellers!”
———
ZUCCHINI
SCAPECE SALAD
Start to finish: 30 minutes
Servings: 6
For the dressing:
1/4 cup extra-virgin olive oil
1 teaspoon honey
Zest and juice of 1 lemon
1 clove garlic, diced
2 tablespoons toasted fennel seeds
Salt and ground black pepper
For the marinade:
3/4 cup red wine vinegar
3 large cloves garlic, finely chopped
Kosher salt and ground black pepper
30 fresh mint leaves, finely sliced
For the zucchini:
Olive oil, for frying
3 to 4 medium zucchini, sliced diagonally into 1/4-inch rounds
6 cups arugula (preferably the smaller spicy variety known as rocket)
1/4 cup ricotta salata
To prepare the dressing, in a small bowl whisk together the oil, honey, lemon zest and juice, garlic and fennel seeds. Season with salt and pepper, then set aside.
To prepare the marinade, in a small bowl combine the vinegar, garlic and 1/4 teaspoon each of salt and pepper. Add the mint and set aside.
In a large skillet over medium-high, heat about 1/4 inch of olive oil until hot but not smoking. Working in batches if necessary, slide the zucchini slices into the skillet in a single layer. Do not crowd the skillet. Fry, turning the slices often with a fork, for 7 minutes, or until golden and flecked with dark spots.
As the zucchini slices finish frying, transfer them to the marinade. Let the zucchini marinate for at least 10 minutes.
To assemble the salad, place the arugula in a large bowl. Remove the zucchini slices from the marinade and add to the arugula. Drizzle with the dressing, then toss gently. Top with shaved ricotta salata.
Nutrition information per serving (values are rounded to the nearest whole number): 220 calories; 180 calories from fat (81 percent of total calories); 20 g fat (3 g saturated; 0 g trans fats); 5 mg cholesterol; 7 g carbohydrate; 3 g protein; 2 g fiber; 350 mg sodium.

Nate Appleman: Good salads ditch the mesclun

admin — Wed, 13 Jul 2011 16:09:33 +0000

By J.M. HIRSCH
AP Food Editor

For Nate Appleman, a great salad is a bit of a moving target. And it never includes mesclun mix. Ever.
“It is the worst thing ever and I refuse to eat or serve it,” said Appleman, a star of Food Network’s The Next Iron Chef and chef for Chipotle Mexican Grill. “Fifteen years ago mesclun mix was something special. Now it is generic and mixed so far in advance that inevitably some of the lettuces start to rot and ruins the whole thing.”
As for what he does include… It varies.
“A great salad for me is all about balance. That balance changes throughout the year and usually depends on what is in season and the weather outside,” Appleman said in an e-mail interview. “I tend to eat lighter in the summer, so the salad tends to be the meal and during the winter it usually accompanies something heavier.”
And whatever the time of year, his inspiration starts when shopping.
———
TOMATO, CORN AND MELON SUMMER SALAD
Start to finish: 30 minutes
Servings: 6
For the dressing:
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
2 jalapeno peppers (for less heat remove seeds)
2 teaspoons dried oregano
Salt
For the salad:
2 ears corn
2 large tomatoes, cut into chunks
1 small cantaloupe, halved, seeded and scooped with a melon baller
1 bunch of radishes, thinly shaved on a mandolin (or sliced as thinly as possible)
1 medium cucumber, peeled and halved, then seeded and thinly shaved on a mandolin (or sliced as thinly as possible)
1 medium red onion, halved and thinly shaved on a mandolin (or sliced as thinly as possible)
8 ounces feta cheese
To make the dressing, in a blender combine the olive oil, vinegar, jalapeno (with or without the seeds) and oregano. Puree until mostly smooth. Season with salt, then set aside.
To assemble the salad, start by standing each ear of corn on a cutting board on its wide end. Use a serrated knife to saw down the length of the cobs to remove the kernels. Discard the cobs.
In a large bowl, gently toss together the corn kernels, tomatoes, cantaloupe, radishes, cucumber and red onion. Drizzle the dressing over the salad, then toss again to coat evenly. Crumble the feta cheese over the salad.

Chicken or Turkey Gyros

admin — Tue, 16 Nov 2010 19:23:52 +0000

Ingredients

1/4 cup coarsely grated seedless cucumber
3/4 cup Hellmann’s or Best Foods Light Mayonnaise
2 cloves garlic, finely chopped
1 tablespoon fresh lemon juice
1 teaspoon fresh grated lemon peel
4 whole wheat pita breads, split
Fresh spinach leaves, rinsed and patted dry
8 cherry tomatoes, halved
1 pound sliced rotisserie or grilled chicken or turkey

Preparation

Place grated cucumber on paper towel and gently squeeze dry. (Do not skip this step or you will have a watery dressing.) Combine drained cucumbers, mayonnaise garlic, lemon juice and peel in small bowl. Season, if desired, with salt and black pepper. Cover and refrigerate at least 30 minutes.
Spread a few tablespoons dressing inside each pita; add spinach leaves, tomatoes and chicken, then drizzle with additional dressing.

Serves
4 servings

Notes, Tips & Suggestions
A Bobby Flay Recipe

Preparation Time:
15 minutes

Chill Time:
30 minutes

SOURCE:
Hellmann’s

Turkey Burgers with Grilled Granny Smith Apples and Brie

admin — Sat, 13 Nov 2010 17:46:20 +0000

Ingredients

1 1/4 pounds ground turkey
4 1/2-inch cubes brie cheese
Olive oil, for brushing the turkey burgers
Kosher salt and freshly ground black pepper
1 large Granny Smith apple, cored and sliced 1/2-inch crosswise
1 tablespoon vegetable oil
Ciabatta rolls, split and grilled
1 cup arugula
Preparation

Preheat a gas or charcoal grill to high. Shape ground turkey into 4 round patties about 1 1/2-inches thick. Make a small indentation in center of each patty, place 1 cube of cheese in it, and press the turkey up and around, to cover it. Brush both sides of the burger lightly with olive oil and season with salt and pepper.
Grill until cooked through, about 4 minutes on each side. While burgers are cooking, brush apples on both sides with vegetable oil and grill until golden, about 2 minutes on each side.
Split rolls and toast on grill, cut side down, until golden. Place a burger on the bottom of each bun. Top with 1 or 2 apple slices, several sprigs of arugula, and the remaining bread. Arrange the burgers on a platter.
Serves
Serves 4

SOURCE:
Chinet

Chicken, Chili and Lime Lettuce Wraps

admin — Tue, 12 Oct 2010 02:09:01 +0000

Prep time: 15 minutes
Cook time: 8 minutes
Cool time: 15 minutes

Ingredients:

1 pound boneless, skinless chicken breasts, flattened slightly
3 tablespoons each: honey and lime juice
2 to 3 teaspoons chili garlic sauce (can be found in the Asian foods section of most supermarkets)
1 1/2 teaspoons each: sesame oil and soy sauce
12 to 16 small butter or romaine lettuce leaves
3 tablespoons sliced, toasted almonds
2 tablespoons torn fresh cilantro leaves
2 tablespoons sliced green onion tops

Directions:
Preheat grill to 425F. Stir together honey, lime juice, chili garlic sauce, sesame oil and soy sauce in a medium bowl. Remove two tablespoons and brush over chicken. Place chicken on hot grill and cook for eight minutes or until chicken is cooked through. Remove from grill and let cool slightly. Cut into bite-size pieces and stir into sauce; refrigerate for 10 minutes or up to 24 hours. To serve, spoon chicken into lettuce leaves and top with almonds, cilantro and green onions. Makes four main dish or eight appetizer servings.

Nutritional analysis per serving:

Calories: 220, Fat: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 65mg, Sodium: 300mg, Potassium: 287mg, Carbohydrates: 15g, Fiber: 1g, Sugar: 13g, Protein: 24g, Vitamin A: 15 percent, Vitamin C: 10 percent, Calcium: 4 percent, Iron: 8 percent

Mango, Ham and Avocado Salad

admin — Sun, 15 Aug 2010 02:20:49 +0000

Ingredients

Salad

1 cup quinoa, cooked according to package directions
1 peeled mango, cut into a small dice
1 peeled avocado, cut into a small dice
1/2 cup golden raisins, plumped in warm water and drained
1 1/2-inch slice Boar’s Head Lower Sodium Deluxe Ham, cut into 1/2-inch pieces

Dressing

6 ounces plain Greek yogurt
1 tablespoon white wine vinegar
1 tablespoon Boar’s Head Honey Mustard
1/4 cup Boar’s Head Deli Dressing
1 tablespoon olive oil
1/8 cup water

Preparation

In serving bowl, toss quinoa with mango, avocado, and raisins. Fold in ham.
Whisk together yogurt, vinegar, mustard, dressing, and oil. Slowly whisk in water, thinning just enough for pouring. The dressing will make 1 cup. Drizzle over salad and reserve leftover dressing for another recipe.

Serves
Servings 2 main courses or 4 sides

SOURCE:
Boar’s Head

Five superfoods for heart health

admin — Thu, 05 Aug 2010 18:51:38 +0000

(ARA) – When you’re paying attention to good nutrition, it’s easy to spend a lot of time focusing on what not to eat – all the stuff that clogs your arteries and expands your waistline. Now’s a good time to look at the things that you should eat and the things you can do to keep your arteries healthy, and to fully understand why paying attention to arterial health is important.

Some foods pack more punch than others. Here are five foods that have a lot of disease-fighting power, and it’s a good idea to regularly make room for them in your meals. If you would like more helpful healthy living and nutrition articles to keep you on track with proper arterial health, visit the Life Line Screening Blog.

The five superfoods:

* Salmon. As far as seafood goes, this delicious fish is one of your best food sources of heart-healthy omega-3 fatty acids, which can help keep your heart rate steady, lower your triglycerides – a type of blood fat — and slow the growth of atherosclerotic plaque. You can bake it, broil it, roast it, poach it, or enjoy it smoked or in sushi. The FDA recommends that people eat up to 12 ounces of fish weekly.

* Broccoli. It may not rank as the favorite food of kids, but as an adult you can probably appreciate the health benefits that broccoli offers. Its mildly bitter taste comes from chemicals it contains that may provide cancer protection. Experts think anti-cancer substances in the green veggies may act as antioxidants or encourage enzymes that detoxify harmful chemicals in your body, according to the American Cancer Society. Since cooking may destroy some of the helpful compounds, cook it as lightly as possible.

* Almonds. These tasty nuts are a good source of fiber and the antioxidant vitamin E, and the fat they contain is mostly monounsaturated, which is considered a “good” type of fat that can help lower your cholesterol. They may also help control blood sugar and insulin levels. Research has shown that eating 2 ounces of almonds daily for 10 weeks didn’t cause people to gain weight. A daily serving size is the amount that you can fit into two sections of an ice-cube tray, suggests the American Dietetic Association.

* Blueberries. These vivid little orbs are chock-full of antioxidants, which can help lower your risk of heart disease and cancer by neutralizing free radicals, rogue oxygen molecules that can contribute to atherosclerosis and damage your DNA.

* Green tea. This drink contains chemicals called polyphenols, which act as antioxidants. One of these, called EGCG, may encourage cancer cells to die, though more research is needed to show whether drinking green tea can reduce your risk of cancer. However, it may also help control your blood sugar and lower your cholesterol. All these add up to plenty of good reasons to switch some of your daily servings of soda with green tea. Drink it iced or hot. It is delicious either way.

More healthy advice:

Another key activity to cardiovascular health – consider getting screened. Vascular screenings can visualize the inside of your arteries and see if dangerous fatty plaque is building up. Key health screenings include tests that look at the arteries of your neck and the arteries of your legs. Blockages in the neck arteries, called the carotid arteries, are a leading risk factor for stroke. A blockage in the legs is called Peripheral Arterial Disease and is linked to a six-fold increase in stroke and heart attack. Finding these silent conditions early can help you and your doctor take preventive action before a serious health event occurs. For more information on vascular screening, call (866) 346-5433.

Courtesy of ARAcontent

Lemon-Bay Tortellini with Spinach & Wild Mushrooms

admin — Mon, 02 Aug 2010 21:19:12 +0000

Ingredients

1/2 preserved lemon
2 McCormick Bay Leaves
1 package (12 ounces) cheese tortellini
2 cups frozen leaf spinach, unthawed
4 strips bacon
1 medium shallot, finely chopped
1/4 cup olive oil
8 ounces sliced assorted mushrooms
1 teaspoon McCormick Minced Garlic
Grated Parmesan cheese (optional)

Preparation

Remove and discard pulp from preserved lemon. Rinse peel to remove excess salt. Coarsely chop peel (about 2 tablespoons). Set aside.
Bring water and bay leaves to boil in large saucepot. Stir in tortellini. Cook as directed on package, adding frozen spinach during last minute of cooking. Drain, reserving 1/4 cup of the cooking water. Discard bay leaves.
Meanwhile, cook bacon in large skillet on medium heat until crisp. Drain on paper towels. Crumble bacon; set aside. Add shallots to bacon drippings; cook and stir 3 minutes. Add oil, mushrooms, garlic and preserved lemon peel; cook and stir 3 minutes or until mushrooms are tender. Add tortellini mixture and reserved cooking water; toss to mix well. Sprinkle with bacon. Serve with grated Parmesan cheese, if desired.

Serves
Makes 6 servings

Notes, Tips & Suggestions
To prepare with fresh spinach: Cook tortellini as directed, omitting the frozen leaf spinach. Cook bacon and mushrooms as directed. Stir in 1 package (6 ounces) baby spinach leaves until slightly wilted. Continue as above.

Calories:	416g	Total Fat:	24g
Cholesterol:	46mg	Protein:	13g
Carbohydrates:	37g	Sodium:	729mg

Preparation Time:
10 minutes

Cook Time:
15 minutes