Recipes with Honey

April 22, 2012 By Leave a Comment

Arugula Salad with Honey-Herb Dressing







Makes 4 servings

•4 cups arugula leaves
•1 cup cherry tomatoes
•1 cup mushrooms, sliced
•1 cup Parmesan cheese, sliced
•croutons, or toasted bread slices
•1/4 cup lemon juice
•2 Tablespoons honey
•2 Tablespoons olive oil
•1/2 teaspoon dried basil
•1/2 teaspoon dried coriander
•Salt, to taste

In a large salad bowl, combine salad ingredients, cover and refrigerate. Combine all the ingredients of the dressing in a jar, close jar and shake until well blended. Sprinkle salad with parmesan, pour dressing over and toss lightly.

California Two-Bean Salad







Makes 8 servings

•1/2 lb. dry blackeye beans, cooked
•1 red onion, chopped
•1 stalk celery, minced
•1/2 green bell pepper, minced
•1 dill pickle, chopped
•2 sprigs parsley, minced
•1 can (16 oz.) red kidney beans, drained and rinsed
•1 jar (6 oz.) marinated artichoke hearts
•1/3 cup salad oil
•2 Tablespoons honey
•2 teaspoons oregano
•1 Tablespoon Dijon mustard
•1 teaspoon salt
•1 teaspoon coarsely ground black pepper

Soak and cook beans according to package directions. Drain thoroughly. While still hot, combine with onion, celery, green pepper, pickle, parsley and kidney beans. Drain marinade from artichoke hearts and combine with oil, honey, oregano, mustard, and 1 teaspoon each salt and pepper. Pour over bean mixture, tossing lightly. Add artichoke hearts. Cover and chill 24 hours. Taste and add more salt as needed.

Easy All-Purpose Honey Dressing







•1/2 cup berry flavored or balsamic vinegar
•1/4 cup honey
•1 to 2 Tablespoons olive oil
•1 Tablespoon favorite fresh herb
•Mixed greens or fruit salad

Combine vinegar and honey; mix well. When ready to serve, drizzle 2 to 3 Tablespoons vinegar mixture, 1 to 2 Tablespoons oil and 1 Tablespoon chopped fresh herb over 8 cups mixed greens. Toss to coat greens.

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Macronutrient Dietary Recommendations and Recipes

March 28, 2012 By Leave a Comment

Carbohydrates

Carbohydrates should be the primary source of energy in the diet. Carbohydrates, as implied by their name, are made up of carbon, hydrogen and oxygen. One gram of carbohydrates contains 4 calories. Approximately 45 to 65 percent of caloric intake should be from carbohydrates. For the person eating 2,000 calories a day, this amounts to 900 to 1300 calories from carbohydrates. Athletes may need to eat more carbohydrates before a competition to provide the body with more easy-to-use energy.

Protein

Protein is another important macronutrient made up of amino acids. The amino acids contain carbon, hydrogen, oxygen and nitrogen, making them different from carbohydrates and the only macronutrient to contain nitrogen. Proteins aren’t a primary source of energy in the body, but they help in tissue growth and repair. Like carbohydrates, proteins provide 4 calories for every 1 gram of protein. Protein intake should be anywhere from 10 to 30 percent of your daily calories, accounting for 200 to 600 calories or 50 to 150 grams of protein.

Fats

Fats are the macronutrient essential for energy while our bodies are at rest. Fats, like carbohydrates, are made up of carbon, hydrogen and oxygen. It is important to have some fats in our diet for fat-soluble vitamins and because the body needs fat for protection. However, fat should come from unsaturated sources such as vegetable and olive oils. Fats contain 9 calories for each gram consumed. Fats should make up no more than 30 percent of your diet, at most 600 calories in a 2,000-calorie daily diet.

Weight Loss

In order to lose weight, you need to eliminate overall calories, not macronutrients, from your diet. Approximately 500 calories a day should be eliminated either through exercise or eating less. According to the American Dietetic Association, the proportions of macronutrients consumed should stay the same. The elimination of carbohydrates, fats or proteins to lose weight is not only unhealthy but also dangerous. The American College of Sports Medicine advises that for the body to function properly, it is important to consume adequate amounts of the macronutrients and no fewer than 1,200 calories a day for women and 1,800 calories a day for men.

Source: LiveStrong

Macronutrient Rich Recipes

Quick and Easy Veggie Chili







Serves 4

Make this simple yet tasty recipe and enjoy for dinner or for lunches throughout the week. Substitute black beans or pinto beans or use a combination of your favorite. Note that this recipe makes a small batch, so double it if you want leftovers.
Ingredients
1/2 medium yellow onion, chopped
1/2 large green bell pepper, chopped
3 cloves garlic, finely chopped
2 cups low-sodium vegetable broth, divided
2 teaspoons no-salt-added chili powder
2 (15-ounce) cans no-salt added kidney beans, rinsed and drained
1 (15-ounce) can no-salt-added diced tomatoes
1/4 teaspoon ground black pepper
1/4 cup chopped cilantro (optional)
Sliced fresh jalapeño peppers (optional)

Method

Heat a large saucepot over medium-high heat until hot. Add onion, bell pepper and garlic and cook, stirring frequently, about 3 minutes or until beginning to brown and stick to the pan. Stir in 1/2 cup broth and cook 3 to 4 minutes longer or until vegetables are tender and most liquid has evaporated. Stir in chili powder and cook 1 minute, stirring constantly. Add remaining broth, beans and tomatoes and bring to a boil. Reduce heat to medium-low and simmer, partially covered, about 30 minutes or until vegetables and beans are tender and sauce is thickened. Stir in black pepper. Serve with cilantro and jalapeños, if using.

Nutrition

Per serving: 230 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 43g total carbohydrate (15g dietary fiber, 7g sugar), 13g protein

Creamy Spring Asparagus Soup







Serves 4

Serve this delightful spring soup with crusty bread or top with homemade croutons.

Ingredients

1 tablespoon butter
1 large leek, white and light green parts only, cleaned and cut into 1-inch pieces
4 cups low-sodium chicken broth
1 medium Yukon gold potato, peeled and cut into 1-inch pieces
1 bunch asparagus (about 1 pound), woody stems snapped off and discarded, spears cut into 1-inch pieces
1/3 cup low-fat sour cream
1/2 teaspoon sea salt
Ground black pepper
2 tablespoons chopped chives

Method

Melt butter in a medium pot over medium low heat. Add leeks and cook, stirring often, until tender, about 10 minutes. Add broth and potatoes and bring to a boil. Reduce heat to medium low, add asparagus and simmer gently until potatoes and asparagus are tender, 10 to 15 minutes. Remove pot from heat ad set aside to let cool slightly.

Carefully transfer soup to blender in batches and purée until smooth. Return soup to pot and bring to a boil. Remove from heat, whisk in sour cream and season with salt and pepper. Ladle soup into bowls, garnish with chives and serve.

Nutrition

Per serving: 140 calories (50 from fat), 5g total fat, 2.5g saturated fat, 20mg cholesterol, 480mg sodium, 19g total carbohydrate (4g dietary fiber, 6g sugar), 5g protein

Whole Wheat Pasta with Tomatoes and Veggies







Makes 2 servings

Carrots, celery and greens make tasty additions to this quick tomato sauce with Italian spices. The nuttiness of whole wheat pasta adds to the deep flavors of the dish. You’ll be eating dinner in no time!

Ingredients

4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Nutritional yeast (optional)

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.

Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in reserved pasta cooking water and heat through, then stir in pasta. Serve with a sprinkle of nutritional yeast, if using.

Nutrition

Per serving: 280 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 59g total carbohydrate (10g dietary fiber, 11g sugar), 10g protein

Sesame-Roasted Portobellos with Asparagus Slaw







Serves 4

Crisp asparagus, cabbage and carrot slaw make ideal filling for tender, roasted portobello mushrooms.

Ingredients

4 large portobello mushrooms, gills removed
8 tablespoons Whole Foods Market Organic Shiitake Sesame Vinaigrette, divided
1/4-1/2 head green cabbage, thinly sliced (about 5 cups)
1/2 pound asparagus, trimmed and shaved into slices with a vegetable peeler, or shredded
3 green onions, thinly sliced
2 large carrots, shaved into slices with a vegetable peeler, or shredded
1/4 cup 365 Everyday Value Roasted & Salted Macadamia Nuts, toasted and chopped

Method

Preheat oven to 450°F. Brush mushrooms all over with 2 tablespoons vinaigrette, arrange gill-side down on a parchment-paper-lined baking sheet and roast, until just tender, about 10 minutes. Pat dry to remove any excess liquid; set aside to let cool. In a large bowl, toss cabbage, asparagus, green onions and carrots with remaining 6 tablespoons vinaigrette. Arrange mushrooms on plates, fill with slaw, garnish with nuts and serve.

Nutrition

Per serving: 240 calories (160 from fat), 17g total fat, 2.5g saturated fat, 0mg cholesterol, 270mg sodium, 16g total carbohydrate (6g dietary fiber, 7g sugar), 5g protein

Chicken Salad with Pineapple and Mango







Serves 4 to 6

Treat yourself to this flavorful chicken and noodle salad filled with a rainbow of fruits and vegetables. For a shortcut, make this recipe with a prepared dressing, such as shiitake sesame vinaigrette.

Ingredients

3 tablespoons rice vinegar
2 tablespoons tamari, shoyu or soy sauce
2 to 3 teaspoons freshly grated ginger
2 to 4 teaspoons wasabi powder
1 tablespoon sugar
1 tablespoon sesame seeds
1/4 cup untoasted sesame or canola oil
1 cup shredded purple cabbage
5 cups chopped romaine lettuce
1 cup shredded carrots
1 cup mung bean sprouts
3/4 cup diced pineapple
1 mango, diced
2 cups shredded cooked chicken
1 cup cooked chow mein noodles

Method

In a small bowl, whisk together vinegar, tamari, ginger, wasabi powder, sugar and sesame seeds until blended. While whisking constantly, pour oil into bowl in a thin stream until well blended.

In a large bowl, combine cabbage, romaine, carrots, bean sprouts, pineapple and mango. Pour dressing over vegetable mixture and toss gently to coat. Top with chicken and noodles and serve.

Nutrition

Per serving: 280 calories (120 from fat), 14g total fat, 2g saturated fat, 40mg cholesterol, 500mg sodium, 24g total carbohydrate (4g dietary fiber, 13g sugar), 18g protein

Strawberry Melon Gazpacho







Serves 8

Traditionally made with tomatoes, this refreshing twist on an old favorite can be served as a dessert soup at the end of a hearty meal or as part of a brunch buffet.

Ingredients

2 cups (1-inch cubes) cantaloupe
2 cups (1-inch cubes) seedless watermelon
1 cucumber, peeled, seeded and chopped
1 pound organic strawberries, hulled, divided
1 tablespoon fresh lime juice

Method

Place cantaloupe, watermelon, cucumber, half of strawberries, and lime juice in a food processor and blend until puréed. Chop remaining strawberries and stir into the soup. Refrigerate until chilled.

Nutrition

Per serving: 45 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 5mg sodium, 11g total carbohydrate (2g dietary fiber, 8g sugar),1g protein

Source: Whole Foods

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March Madness- Healthy Recipes

March 16, 2012 By Leave a Comment

March Madness is just around the corner. That means house parties with lots of food and drinks. You could consume countless empty calories or you could try these tasty, healthy recipes we found from Eating Well

Baked Parmesan Tomatoes








Ingredients

4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper, to taste
4 teaspoons extra-virgin olive oil

Preparation
Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving: 91 calories; 6 g fat ( 2 g sat , 4 g mono ); 4 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.

Slow-Cooker Black Bean-Mushroom Chili








Remember chili is something you can experiment with. If black beans aren’t your favorite try northern beans, if you enjoy mushrooms try assorted mushrooms instead of just button mushrooms.

Ingredients

1 pound dried black beans, (2 1/2 cups), rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds, or ground cumin
1/2 teaspoon cardamom seeds, or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, sliced
8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterey Jack, or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges

Preparation

Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stove top Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.

Nutrition

Per serving: 306 calories; 10 g fat ( 4 g sat , 2 g mono ); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber; 415 mg sodium; 735 mg potassium.

Chocolate-Cinnamon Sheet Cake with Almond Cream








Ingredients

Cake

3 ounces unsweetened chocolate, chopped
3/4 cup cake flour, (see Ingredient note)
3/4 cup whole-wheat pastry flour
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
3 large eggs, at room temperature, separated
3/4 cup granulated sugar, divided
1/3 cup packed light brown sugar
5 tablespoons canola oil
1 teaspoon vanilla extract
1 cup 1% milk

Almond cream

1/3 cup heavy cream
3 tablespoons confectioners’ sugar
1/3 cup reduced-fat sour cream
1 tablespoon amaretto, or 1/4 teaspoon almond extract
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon

Preparation

To prepare cake: Preheat oven to 350 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray with flour. Alternatively, spray the pan with regular cooking spray, dust with flour and tap out the excess.

Melt chocolate in the microwave on Medium in 30-second bursts, stirring after each burst to ensure even melting, until completely melted. (Alternatively, melt the chocolate in a double boiler over hot water, stirring constantly.) Set aside.

Whisk cake flour, whole-wheat flour, cocoa, baking powder, cinnamon and salt in a medium bowl. Set aside.

Beat egg whites in a clean medium bowl with an electric mixer on high speed until soft peaks form. Beat in 1/4 cup granulated sugar in a slow, steady stream. Continue beating until stiff peaks form.

Beat the remaining 1/2 cup granulated sugar, brown sugar and oil in a large bowl on medium speed until combined. Beat in egg yolks one at a time, then melted chocolate and vanilla, scraping down the sides of the bowl as necessary, until combined.

Add 1/2 cup milk to the egg-yolk mixture, beating on low speed, then add half the flour mixture. Beat in the remaining 1/2 cup milk, then the remaining flour mixture just until combined. Fold in the whites with a spatula, using long, even strokes. Scrape the batter into the prepared pan, spreading evenly to the edges.

Bake until a toothpick inserted into the center comes out with a few moist crumbs attached, 25 to 30 minutes. Cool on a wire rack for at least 1 hour.

To prepare almond cream: Beat cream and confectioners’ sugar in a medium bowl with an electric mixer on medium-high speed until the mixture is the consistency of sour cream, about 1 minute. Add sour cream, amaretto (or almond extract), vanilla and cinnamon; beat to combine. Serve the cake with the almond cream.

Nutrition

Per serving: 196 calories; 10 g fat ( 4 g sat , 4 g mono ); 44 mg cholesterol; 25 g carbohydrates; 4 g protein; 2 g fiber; 151 mg sodium; 86 mg potassium.

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High Fiber Treats

January 12, 2012 By Leave a Comment

Creamy Spinach Dip








Serves 8

Rich avocado and puréed white beans give this crowd-pleasing, healthy dip its creamy texture. Serve with carrots, celery and red bell pepper for dipping. Our Health Starts Here® recipes celebrate naturally flavorful whole foods by limiting added sodium and containing no extracted oils or refined sweeteners.

Ingredients

2 fresh jalapeño peppers, chopped (seeds removed, if desired)
1 yellow onion, chopped
1 1/2 cups 365 Everyday Value® Organic Unsweetened Almond milk
1/4 cup lemon juice
1/4 cup nutritional yeast
3 cups cooked no-salt-added cannellini beans (or 2 15-ounce cans)
1 avocado
1 (16-ounce) package frozen 365 Everyday Value® Chopped Spinach, prepared and squeezed to remove excess liquid

Method

Cook peppers and onion in a large dry skillet over medium heat until browned and softened, 8 to 10 minutes. Add almond milk and simmer, scraping up any browned bits, for 2 minutes more. Carefully transfer contents of skillet to a food processor along with lemon juice, yeast, beans and avocado and purée until smooth. Stir in spinach and serve warm or at room temperature. (To heat dip, spread in an 8-inch baking dish and bake in a 350°F oven until hot throughout, 25 to 30 minutes.)

Nutrition

Per serving: 180 calories (40 from fat), 4.5g total fat, 0g saturated fat, 0mg cholesterol, 125mg sodium, 24g total carbohydrate (8g dietary fiber, 2g sugar), 11g protein

Mighty Bowls of Goodness








Serves 4

This colorful one-dish meal will become a new favorite.

Ingredients

1 cup quinoa
1 cup truRoots Organic Sprouted Green Lentils or Sprouted Mung Beans
1 bunch kale, stemmed, chopped and steamed; or 1 head broccoli, cut into florets and steamed
Choice of grilled tofu, chicken, or salmon (optional)
1 avocado, cut into wedges

For serving:
Bragg Liquid Aminos
Bragg Organic Sprinkle Seasoning
1 lemon, cut into wedges

Method

Cook quinoa and lentils or mung beans separately according to package instructions. Divide quinoa among four bowls. Top with lentils, kale or broccoli and your choice of tofu, chicken or salmon, if using. Garnish with avocado. Serve at the table with liquid aminos, seasoning and lemon wedges.

Chocolate Pudding








Serves 6
A fabulous dessert, with no added oil or refined sugar, but packed with flavor! Serve with berries.

Ingredients

2 avocados
1 banana
1/2 cup unsweetened cocoa powder
1/2 cup dates, pitted, soaked in water for a few hours, drained
1 teaspoon pure vanilla extract

Method

Combine all ingredients in a food processor until smooth, scraping down sides of the bowl as needed. Transfer to a bowl or individual serving bowls and chill several hours before serving.

Nutrition

Per serving: 190 calories (90 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 0mg sodium, 24g total carbohydrate (7g dietary fiber, 11g sugar), 3g protein

Nutrition

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Holiday Menu

December 20, 2011 By Leave a Comment

Need a Few Ideas to Mix Up Your Holiday Menu this Year? Thanks to Whole Foods we’ve gathered the tastiest Holiday Menu you’ve ever seen! Enjoy!

Appetizers:

Hot Crab and Artichoke Dip
Prosciutto, Brie and Apricot Roll-Ups

Main Course:

Honey-Glazed Ham with Fresh Pineapple Chutney

Sides:

Green Beans with Shallots and Almonds
Mixed Green Salad with Pears, Hazelnuts, Blue Cheese and
Homemade Croutons
Creamy Mashed Potatoes and Parsnips
Apple, Sausage and Sage Sourdough Stuffing
Easy Turkey Gravy
Cranberry Sauce with Candied Ginger

Bread:

Savory Cheese, Cranberry and Herb Mini Muffins

Drink:

Spiced Hot Chocolate with Orange

Hot Crab and Artichoke Dip









Serves 16

Enjoy this savory dip, a mixture of delicious crab and artichokes in a creamy base, with crostini, pita chips, crackers or crudités.

Ingredients

1 (8-ounce) tub lump crabmeat
1 (14-ounce) can artichoke hearts in water, drained and coarsely chopped
1/2 cup diced red bell pepper
1 (8-ounce) package Neufchâtel cheese
1/2 cup light mayonnaise
4 tablespoons chopped fresh chives, divided
1 tablespoon fresh lemon juice
2 teaspoons Worcestershire sauce
1/4 teaspoon sea salt

Method

Preheat oven to 375°F. In a large bowl, break up crabmeat into slightly smaller pieces, feeling through mixture to make sure no shell pieces remain. Stir in artichokes and bell pepper and set aside.

Place Neufchâtel, mayonnaise, 3 tablespoons chives, lemon juice, Worcestershire and salt in the bowl of a food processor and pulse until just combined. Transfer to bowl with crab mixture and gently stir to combine. Spread into a 1-quart shallow baking dish. Bake until mixture is bubbling, about 30 minutes. Sprinkle with remaining 1 tablespoon chives and serve.

Note: The dip can be assembled up to 1 day ahead and refrigerated until ready to bake. If doing this, let sit at room temperature 15 minutes before putting in the oven, and increase baking time by about 5 minutes.

Nutrition

Per serving: 80 calories (45 from fat), 5g total fat, 2g saturated fat, 15mg cholesterol, 330mg sodium, 5g total carbohydrate (1g dietary fiber, 1g sugar), 3g protein

Prosciutto, Brie and Apricot Roll-Ups








Serves 8 to 10

Make sure the prosciutto you use isn’t too thinly sliced or it may fall apart when you assemble these tasty hors d’oeuvres. Substitute fig preserves, if you like.

Ingredients

16 slices prosciutto, not too thinly sliced
1 (400-gram) wheel Brie, cut into 16 slices
1/4 cup apricot preserves

Method

Arrange one slice of prosciutto on a clean work surface. Place a slice of Brie across one narrow end then top with a small dollop of preserves. Starting at the end with the Brie, roll up prosciutto then transfer to a serving plate. Repeat process with remaining prosciutto, Brie and preserves then serve immediately or cover and chill until ready to serve

Nutrition

Per serving: 220 calories (130 from fat), 15g total fat, 9g saturated fat, 65mg cholesterol, 950mg sodium, 7g total carbohydrate (0g dietary fiber, 4g sugar), 16g protein

Honey-Glazed Ham with Fresh Pineapple Chutney








Serves 16 with leftovers

This ham is both simple and elegant, and leftovers are something to celebrate, too.

Ingredients

3 tablespoons honey
3 tablespoons orange juice
Pinch ground cloves
1 (7-pound) pre-cooked spiral-sliced ham
1 peeled, cored, ripe pineapple, cut into 1/2-inch cubes
2/3 cup apple cider (non-alcoholic) or brandy
1 small red onion, chopped
1 cinnamon stick
Pinch red pepper flakes

Method

Preheat oven to 375°F. In a small bowl, whisk together honey, orange juice and cloves.
Place ham on a foil-lined baking sheet and roast for 30 minutes. Brush with half the glaze and continue to roast, brushing halfway through with remaining glaze, until browned and heated through, about 20 minutes more.

Meanwhile, combine pineapple, cider, onion, cinnamon stick and pepper flakes in a small saucepan. Place over medium heat and cook, stirring frequently, until pineapple is very tender, 10 to 20 minutes; cover pan if liquid begins to evaporate before pineapple softens. Discard cinnamon stick and serve chutney warm with ham.

Nutrition

Per serving (based on 3-ounce serving of ham): 160 calories (35 from fat), 4g total fat, 1.5g saturated fat, 50mg cholesterol, 580mg sodium, 12g total carbohydrate (1g dietary fiber, 11g sugar), 17g protein

Green Beans with Shallots and Almonds








Serves 6 to 8

Serve these green beans on a large platter with lemon wedges on the side for squeezing over the top. They make a great side dish for holiday meals as well as roasted fish or grilled shrimp.

Ingredients

Salt and pepper to taste
1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin olive oil
1/4 cup chopped shallots
2 tablespoons chopped parsley
1 tablespoon chopped oregano
2/3 cup blanched almond slivers, toasted

Method

Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 5 to 7 minutes. Drain and transfer to a large bowl.

Meanwhile, heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown, 4 to 5 minutes. Add shallots to hot, drained green beans. Add parsley, oregano, salt and pepper and toss gently. Transfer to a serving platter, garnish with almonds and serve.

Nutrition

Per serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 170mg sodium, 7g total carbohydrate (4g dietary fiber, 2g sugar), 3g protein

Mixed Green Salad with Pears, Hazelnuts, Blue Cheese and Homemade Croutons








Serves 6

Sweet, juicy pears partner with tangy blue cheese in this delightful cold-weather salad, full of flavor and texture. Homemade croutons and toasted hazelnuts give it lots of crunch. To make this salad ahead of time, prepare all ingredients separately and toss together just before serving.

Ingredients

1/2 cup hazelnuts
1/2 baguette, cut into 3/4-inch cubes
3 tablespoons extra-virgin olive oil, divided
1 teaspoon Dijon mustard
1 tablespoon white wine vinegar
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 (5-ounce) package mixed baby greens (about 3 cups)
2 Bartlett pears, cored and cut into thin wedges
1/2 cup crumbled blue cheese, such as Stilton or Rogue River Blue cheese

Method

Preheat oven to 375°F. Spread hazelnuts on a rimmed baking sheet and toast until lightly golden, 10 to 12 minutes. Wrap nuts in a clean dish towel and rub together to remove skins. Set aside until cool enough to handle, and then chop nuts. To make croutons, toss bread cubes with 1 tablespoon olive oil and place on a baking sheet. Toast until golden, 10 to 12 minutes.

Meanwhile, whisk together mustard, vinegar, salt and pepper in a large bowl. Add remaining 2 tablespoons olive oil in a thin steady stream, whisking constantly until combined. Add greens, pears, blue cheese and hazelnuts and toss until evenly coated. Toss in the croutons and serve immediately.

Nutrition

Per serving: 270 calories (150 from fat), 17g total fat, 4.5g saturated fat, 10mg cholesterol, 400mg sodium, 23g total carbohydrate (4g dietary fiber, 6g sugar), 7g protein

Creamy Mashed Potatoes and Parsnips








Serves 10

Parsnips, which look a bit like cream-colored carrots, add flavor and texture to otherwise traditional mashed potatoes. Stir in a handful of chopped green onions or grated cheddar cheese before serving, if you like.

Ingredients

4 pounds Yukon gold potatoes, peeled and cut into chunks
1 pound parsnips, peeled and cut into chunks
1 cup milk, hot
6 tablespoons unsalted butter
Freshly ground white pepper
Salt and pepper to taste

Method

Place potatoes and parsnips in a large pot, cover with water and bring to a boil. Reduce heat and simmer until tender, 20 to 25 minutes. or until potatoes are very tender. Drain well, return to pot, add milk and butter and mash until almost smooth (or leave slightly chunky, if you prefer). Season with salt and pepper and serve.

Nutrition

Per Serving: 300 calories (80 from fat), 9g total fat, 6g saturated fat, 7g protein, 46g total carbohydrate (5g dietary fiber, 4g sugar), 25mg cholesterol, 810mg sodium

Apple, Sausage and Sage Sourdough Stuffing








Makes about 12 cups, 12 to 14 servings, or enough to stuff a turkey up to 1

This rich, full-flavored stuffing is a show stealer, whether stuffed in a turkey or baked on its own. For a vegetarian version, use vegetable broth instead of chicken broth and substitute vegetarian sausage or a few cups sautéed shiitake mushrooms for the meat sausage.

Ingredients

1 loaf sourdough hearth bread, cut into 1/2-inch cubes (about 11 cups)
1 tablespoon expeller-pressed canola oil
3/4 pound fresh mild pork or chicken sausage, bulk or removed from casings
4 Braeburn, Gala or other apples, cored and diced
3 ribs celery, thinly sliced
1 large onion, diced
2 tablespoons unsalted butter
2 1/2 cups low-sodium chicken broth
1/3 cup chopped fresh sage leaves
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground pepper

Method

Preheat oven to 300°F. Spread bread cubes out on two baking sheets and bake until dried but not browned, about 15 minutes. Transfer to a large bowl.

Meanwhile, in a large skillet, heat oil over medium-high heat. Add sausage and cook, breaking up chunks with a spoon, until browned, about 6 minutes. Add apples, celery, onion and butter and cook, stirring occasionally, until apple and vegetables are softened, 8 to 10 minutes more. Add to the bread. Stir in broth, sage, salt and pepper.

If using to stuff a turkey, cool completely before stuffing. If baking separately, heat oven to 350°F; bake in a buttered casserole dish until lightly browned and crisp on top, 50 to 60 minutes.

Nutrition

Per serving: 260 calories (100 from fat), 11g total fat, 3.5g saturated fat, 30mg cholesterol, 620mg sodium, 30g total carbohydrate (3g dietary fiber, 6g sugar), 9g protein

Easy Turkey Gravy








Makes 4 cups

The trick here is to make the backbone of the gravy ahead of time-while you’re waiting for the turkey to cook or even the day before-and then add the flavorful drippings later. No more whisking the lumps out of the gravy while everyone else is sitting at the table waiting to eat.

Ingredients

3 tablespoons unsalted butter
1/3 cup all-purpose flour
4 cups homemade turkey stock, or low salt chicken stock, heated to a simmer
Pan drippings from one turkey, with the fat poured off (in the roasting pan)
1/2 cup red or white wine
Sea salt, to taste
Ground black pepper, to taste

Method

Heat butter in a heavy large saucepan over medium-high heat until foaming. Add flour while whisking and cook for one minute, whisking continually. Pour in hot stock, while whisking continuously. Simmer while whisking occasionally for about a minute. Gravy can be made to this point up to two days ahead of time. Set aside, and refrigerate if not using immediately.

When you are ready to finish gravy, reheat it over medium heat. When turkey is done, remove from the roasting pan to rest, pour the excess fat from the pan, leaving drippings, and place the roasting pan on the stove burners over medium heat. Pour wine into the pan with drippings, stirring and scraping with a wooden spoon to loosen browned bits. Do not allow wine to completely cook down, but do cook it until alcohol smell has dissipated. Pour wine and loosened browned bits into warm gravy and cook at a simmer for about 5 to 10 minutes. Season to taste with salt and pepper.

Nutrition

Per 1/2 cup serving: 110 calories (50 from fat), 6g total fat, 3g saturated fat, 4g protein, 8g total carbohydrate (0g dietary fiber, 2g sugar), 15mg cholesterol, 320mg sodium

Cranberry Sauce with Candied Ginger








Makes about 2 1/2 cups

Cranberry sauce is de rigueur with Thanksgiving turkey. This version adds the lovely warmth and vigor of ginger to further differentiate it from all of the other flavors on the plate. Substitute more orange juice for the triple sec, if you like.

Ingredients

1/2 cup orange juice
1/2 cup triple sec or other orange liqueur
1 1/4 cups brown sugar
1 (12-ounce) bag fresh or frozen and thawed cranberries
1 1/2 teaspoons ground ginger
1 cup crystallized (candied) ginger, finely chopped, divided
1 tablespoon orange zest

Method

Put juice, triple sec and sugar into a medium saucepan and heat over medium heat, stirring often, until sugar has dissolved. Add cranberries and bring to a boil. Reduce heat and simmer for 10 minutes.

Add ground ginger and about a third of the crystallized ginger and simmer, stirring often, until cranberries have popped and sauce is thickened to desired consistency, about 10 minutes more.

Remove from heat, stir in zest and all but a few pieces of the remaining crystallized ginger. Set aside to let cool to room temperature. Garnish with reserved crystallized ginger and serve.

Nutrition

Per serving (About 1/2 cup): 280 calories (0 from fat), 0g total fat, 0g saturated fat, 1g protein, 72g total carbohydrate (4g dietary fiber, 61g sugar), 0mg cholesterol, 25mg sodium

Savory Cheese, Cranberry and Herb Mini Muffins








Makes 30 to 36

Cheddar cheese and sweet cranberries complement each other nicely in these little muffins, bringing sharp, sweet and tart flavors together in a single bite. A basket of these mini muffins looks tempting on the holiday brunch table. All-purpose flour can be substituted for the whole wheat pastry flour, if desired. If making regular size muffins, the recipe makes one dozen. (Allow longer baking time for larger muffins.)

Ingredients

1/4 cup canola oil
1/2 cup chopped green onions
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon dried sage
1 cup all-purpose flour
1 cup whole wheat pastry flour
1 tablespoon baking powder
1 teaspoon salt
Generous pinch of cayenne
1/2 cup dried cranberries
1 cup grated sharp cheddar cheese
1 egg, beaten
1 cup low-fat milk

Method

Preheat oven to 400°F.

In a saucepan, heat oil over medium heat. Add green onions, thyme, oregano and sage. Cook for 2 minutes, until fragrant. Remove from heat and set aside.

In a mixing bowl, combine both flours with baking powder, salt and cayenne. Stir in the cranberries and cheese. Set aside. In a second bowl, whisk together egg and milk. Add green onion mixture, including all of the oil, and whisk well.

Fold the flour mixture into the egg and milk mixture, mixing until just combined. Scoop batter into lightly greased mini-muffin tins. Bake for 15 to 18 minutes or until lightly browned and a toothpick inserted in the middle comes out clean. Remove from the oven and let cool for a few minutes before taking muffins out of the tin. Serve warm.

Nutrition

Per serving (2 muffins): 150 calories (60 from fat), 7g total fat, 2g saturated fat, 20mg cholesterol, 310mg sodium, 17g total carbohydrate (2g dietary fiber, 4g sugar), 4g protein

Spiced Hot Chocolate with Orange








Serves 8

This warming beverage is creamy and slightly sweet with a pleasant kick at the finish. Use whatever milk your prefer, dairy or non, and gather around the fireplace to enjoy.

Ingredients

8 cups 2% milk, soy milk or hemp milk
7 whole cloves
2 cinnamon sticks, broken into small pieces
1/8 teaspoon cayenne pepper, more to taste
1/4 cup sugar
1 tablespoons grated orange zest
8 ounces (1/2 pound) dark chocolate, at least 65% dark

Method

Combine milk, cloves, cinnamon, cayenne, sugar and orange zest in a large saucepan. Bring mixture to a gentle simmer, taking care it does not come to a boil. Stir occasionally and keep over low heat for 15 minutes to allow spices to infuse. Chop chocolate and transfer to a heat-proof pitcher or bowl. Strain hot spiced milk mixture into pitcher and stir well to melt chocolate. Pour into mugs and serve immediately.

Nutrition

Per serving (About 1 cup) : 300 calories (130 from fat), 14g total fat, 9g saturated fat, 9g protein, 35g total carbohydrate (3g dietary fiber, 32g sugar), 20mg cholesterol, 100mg sodium

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Top 3 Christmas Cookie Recipes

December 16, 2011 By Leave a Comment

Oatmeal Lace Cookies

Makes about 3 dozen cookies

Bright colors and fragrant spice make these cookies a particularly delicious gift. Layer the dry ingredients in a jar then use a ribbon to attach the simple instructions for finishing the dough and baking the cookies. Mix up the nut and fruit combination if you like: dried cherries and walnuts or pecans would be a great pair. Package this cookie mix for gift giving with our downloadable gift tag.

Ingredients

3/4 cup whole wheat pastry flour
1/2 teaspoon ground cardamom
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup rolled oats
1/2 cup dried cranberries
1/2 cup granulated cane sugar
1/2 cup light brown sugar
1/2 cup shelled pistachios
1/2 cup (1 stick) butter, melted and cooled slightly
2 teaspoons vanilla extract
1 egg

Method

In a large bowl, whisk together flour, cardamom, baking soda and salt. Carefully spoon half each of the flour mixture, oats, cranberries, sugars and pistachios into a (1-quart) jar to make colorful, even layers then repeat process to make the same layers with remaining ingredients. Seal jar until ready to use.

To make the cookies, preheat oven to 350°F. Line two large baking sheets with parchment paper; set aside.

In a large bowl, whisk together butter, vanilla and egg then add contents of jar and stir until combined. To form each cookie, drop 1 tablespoon dough onto a baking sheet, spacing cookies 2 to 3 inches apart. Bake until cookies have spread out completely and are deep golden brown and cooked through, about 10 minutes. Carefully transfer to a wire rack and set aside to let cool.

Nutrition

Per serving(1 cookie): 80 calories (30 from fat), 3.5g total fat, 1.5g saturated fat, 15mg cholesterol, 55mg sodium, 11g total carbohydrate (1g dietary fiber, 7g sugar), 1g protein

Chocolate Sandwich Cookies with Peppermint Frosting

Makes about 40

These easy-to-make holiday cookies are reminiscent of peppermint patties, a winter favorite. And the best part? No cookies cutters required! For an even more minty bite, add a few extra drops of peppermint flavoring to the frosting or roll the edges of the finished cookies in crushed peppermint candies.
Ingredients

Chocolate Cookies
1 2/3 cups flour
2/3 cup unsweetened cocoa
1/4 teaspoon fine salt
1 cup sugar
1 egg
2 teaspoons vanilla extract
3/4 cup (1 1/2 sticks) butter, softened

Peppermint Frosting
3 1/4 cups (about 14 ounces) confectioners’ sugar
3 1/2 tablespoons milk
1 tablespoon butter, softened
1/2 teaspoon peppermint flavoring or extract
Pinch of fine salt

Method

For the cookies, whisk together flour, cocoa and salt in a large bowl; set aside. In a second large bowl, beat sugar and egg together with an electric mixer until pale and thickened, about 2 minutes; beat in vanilla. Add butter and beat again until smooth, about 1 minute more. Add flour mixture in two parts and beat until combined. Shape dough into two logs then wrap each snugly in parchment paper, twisting the ends in opposite directions like a piece of candy to tighten each roll and make it uniformly round and about 8 inches long. Chill for 2 hours.

Preheat oven to 350°F. Line two large baking sheets with parchment paper. Cut dough crosswise into ¼-inch thick slices and transfer to prepared baking sheets, arranging cookies about 1 inch apart. Bake until puffed and just cooked through, 9 to 10 minutes. Set aside to let cool completely.

For the frosting, put sugar, milk, butter, peppermint flavoring and salt into a large bowl and beat with an electric mixer for 1 minute. Spread the flat side of half of the cookies with some of the frosting, then sandwich with remaining cookies. Serve immediately or store cookies in an airtight container until ready to serve.

Nutrition

Per serving (2 cookies): 230 calories (70 from fat), 8g total fat, 5g saturated fat, 30mg cholesterol, 50mg sodium, 39g total carbohydrate (1g dietary fiber, 29g sugar), 2g protein

Molasses Gingerbread Cookies

Makes about 2 dozen

A delicately spiced holiday favorite sweetened with molasses.

Ingredients

2 1/4 cups all purpose flour
2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
3/4 teaspoon ground cloves
3/4 teaspoon allspice
3/4 cup (1 1/2 sticks) unsalted butter, at room temperature
1/2 cup packed brown sugar
1/2 cup plus 1/3 cup granulated sugar
1 egg
1 teaspoon vanilla extract
1/3 cup unsulphured molasses
2 teaspoons grated orange zest

Method

Preheat oven to 375°F. In medium bowl, whisk together flour, baking soda, salt, cinnamon, ginger, cloves and allspice; set aside.

In a large bowl, cream together butter, brown sugar and 1/2 cup of the granulated sugar with an electric mixer on medium speed until light and fluffy, scraping down sides of bowl with a rubber spatula. Add egg, vanilla and molasses and beat until combined. While continuing to beat on low speed, add flour mixture and beat just until combined.

Combine remaining 1/3 cup granulated sugar and orange zest in a shallow bowl. To form each cookie, roll about 2 tablespoons of the dough into a 1 1/2-inch ball, then roll in sugar mixture and transfer to ungreased baking sheets, spacing cookies about 2 inches apart. Bake until outer edges begin to set and centers are soft and puffy, 10 to 12 minutes. Cool for 2 to 3 minutes, then transfer to cooling racks and set aside to let cool completely.

Nutrition

Per serving (1 cookie): 150 calories (50 from fat), 6g total fat, 3.5g saturated fat, 25mg cholesterol, 160mg sodium, 23g total carbohydrate (0g dietary fiber, 13g sugar), 2g protein

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Smart Holiday Party Choices

November 10, 2011 By Leave a Comment

Attending fun, holiday parties and don’t know what to choose??

TIPS ON YOUR CHOICES..

1.Avoid coming to the party starved. If you arrive too hungry, you’re likely to make unhealthy choices and end up stuffed. Try to snack on some fruit before you go.

2.Portion size is key. All of the dishes look so yummy. Choose a small plate that forces you to make wiser decisions.

3.Choose less of the ‘creamy-based’ dished and more of the plain dishes. ‘Creamy-based dishes tend to have more calories, sodium and fat.

4.Salsa and veggie toppings for crackers are always a healthier option. Search for wheat thins and pita bread that will be lower in fat.

Impress your friends with this healthy recipe:

Feta and Herb Dip

Ingredients

•1 can(s) white beans, rinsed
•3/4 cup(s) nonfat plain yogurt
•1/2 cup(s) crumbled feta cheese
•1 tablespoon(s) lemon juice
•1 teaspoon(s) garlic salt
•1 teaspoon(s) freshly ground pepper
•1/4 cup(s) chopped fresh parsley
•1/4 cup(s) chopped fresh dill
•1/4 cup(s) chopped fresh mint
•1/4 cup(s) chopped fresh chives

Directions
Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor and puree until smooth. Add herbs; puree until incorporated. Chill until ready to serve.

Serve with an array of veggies.

Nutritional Information

(per serving)

Calories 32
Total Fat 1g
Saturated Fat 1g
Cholesterol 4mg
Sodium 167mg
Total Carbohydrate 5g
Dietary Fiber –
Sugars –
Protein 2g
Calcium –

Filed Under: Recipes, Total Body Health Tagged With: , ,

Tofu Lettuce Wraps

November 8, 2011 By Leave a Comment

Yes, tofu. Some give it a bad wrap or they are skeptical of it. If you haven’t discovered it, you’re missing out. This is a simple recipe for you to introduce to the family. Check out the special tip. It’s my secret to delicious tofu. Hope you enjoy!

Tofu Lettuce Wraps







Ingredients:

1 head lettuce or Napa cabbage
1 pkg extra firm tofu (drained)
2 1/2 cups chopped shitake mushrooms
3 tablespoons chopped garlic (fresh)
2 tablespoons chopped ginger (fresh)
red pepper flakes
tamari or soy sauce or Braggs
salt
pepper

Directions:

Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt, pepper, red pepper flakes, and soy sauce. Bake for 35-45 minutes at 350.

When that is almost done, heat up wok or frying pan and throw in the chopped up garlic and ginger. Fry for about 5-7 minutes until they are softer. Throw in the shitakes. At this time you can add more soy sauce , usually about 4 or 5 shakes. Also, if you’d like, some more salt and pepper and red pepper flakes.

Cook about another 10 -12 minutes, then add the tofu and finish up the cooking – about 2-5 minutes.

Wash and dry the lettuce/cabbage and pull off pieces about the size of your palm.

Spoon the mixture into the leafs and roll them up.

Tip: Tofu is best when it’s firm. Plan ahead. Wrap the tofu in paper towels, place the wrapped tofu in between 2 plates, sit a couple cans of food on top and place in the refrigerator. If you can let the tofu sit the first wrapped paper towel for approximately 4 hours and then wrap it again for a few hours. After you have extracted the water out of the tofu bake it in the oven, 350-degrees for 25- 35 minutes.

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Quick, Easy Soup

October 27, 2011 By Leave a Comment

This delicious soup recipe from Food.com is perfect for these crisp Fall evenings. It’s easy to make and from preparation to the table it only takes 30 minutes!

Pumpkin Curry Soup









2 tablespoons margarine
1 cup onion, chopped
2 cloves garlic, crushed
2 teaspoons curry powder
1/2 teaspoon salt
1/2 teaspoon pepper
3 cups chicken broth
1 (15 ounce) can pumpkin
1 1/2 cups evaporated milk

Directions:

1. Melt margarine and cook onion and garlic.
2. Stir in the curry, salt, and pepper and cook for one minute.
3. Add the broth and pumpkin, bring to a simmer, and cook uncovered for 20 minutes.
4. Stir in evaporated milk just before serving.

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Delicious Fall Recipes

October 10, 2011 By Leave a Comment

Stuffed Mushrooms








Ingredients- Serves 8 (makes 24 pieces)

1 tablespoon olive oil
6 ounces raw turkey sausage (about 2 links), removed from casing
24 medium white button mushrooms (about 1 pound)
1/4 cup finely chopped blanched hazelnuts
2 garlic cloves, minced
1 shallot, minced
1 teaspoon chopped fresh rosemary, plus more for garnish
Coarse salt and ground pepper
1 large egg, lightly beaten
2 tablespoons whole-wheat or plain dried breadcrumbs

Directions

Preheat oven to 375 degrees. In a large skillet, heat oil over medium. Add sausage and cook, breaking up with a wooden spoon, until no longer pink, 3 to 5 minutes. Remove stems from mushrooms, trim ends, and finely chop. Add chopped stems, hazelnuts, garlic, shallot, and rosemary to sausage; season with salt and pepper. Cook until vegetables are tender, 4 to 6 minutes; transfer to a bowl and set aside to cool.
To cooled sausage mixture, add egg and breadcrumbs; stir to combine. Place mushroom caps on a large rimmed baking sheet and season cavities with salt and pepper. Stuff caps with sausage mixture, packing tightly.
Bake mushrooms until tops are browned and caps are tender, 25 to 30 minutes. Sprinkle with additional rosemary before serving.

Roasted Vegetables








Ingredients- Serves 8

1 small butternut squash (1 1/2 pounds), pared, halved, seeded, and cut into 1/2-inch wedges
1 pound carrots, cut into 2-inch lengths
1 pound parsnips, cut into 2-inch lengths
1 small rutabaga (1 pound), pared, halved, and cut into 1/2-inch wedges
1 pound shallots, peeled, halved if large
3 rosemary sprigs
3 tablespoons olive oil
Coarse salt and ground pepper

Directions

Combine the vegetables and rosemary on a rimmed baking sheet. Drizzle with oil and season with salt and pepper; toss to combine. Cover with foil.

Place the vegetables on the second rack in the oven. Roast 1 1/2 hours, uncover, and roast 30 minutes longer, tossing occasionally until vegetables are tender and golden brown.

Pumpkin Muffins








Ingredients- Makes 12 muffins

3/4 cup vegetable oil, plus more for pan
1 1/2 cups whole-wheat flour, spooned and leveled
1 1/2 cups all-purpose flour, spooned and leveled
2 teaspoons baking powder
1 tablespoon pumpkin pie spice
1/2 teaspoon baking soda
2 cups pumpkin puree
1 cup plain low-fat yogurt
3 large eggs
1 cup turbinado sugar, plus 2 tablespoons more for sprinkling
1 1/2 cups coarsely chopped walnuts

Directions

Preheat oven to 350 degrees. Brush 12 jumbo muffin tins (each with a 1-cup capacity) with oil; set aside. In a medium bowl, whisk flours, baking powder, pumpkin pie spice, and baking soda; set aside. In a large bowl, whisk oil, pumpkin puree, yogurt, eggs, and 1 cup sugar to combine; add 1 cup walnuts and reserved dry ingredients. Mix just until moistened (do not overmix). Divide evenly and spoon batter into muffin tins; sprinkle tops with remaining walnuts and sugar. Bake until a toothpick inserted in the center of a muffin comes out clean, 35 to 40 minutes. Cool 5 minutes in pan.

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