from Mayoclinic.com
Serves 4
1/4 cup slivered almonds
1/4 cup flaked coconut
Approximately 1/2 pineapple, cut into bite-size cubes
(or 4 pineapple rings, cut into bite-size pieces)
2 oranges
1 red apple, cored and diced
1 banana, peeled & halved lengthwise, then sliced crosswise
1 tablespoon cream sherry
Fresh mint leaves for garnish
Preheat the oven to 325 F. Spread the almonds on one half of a baking sheet and the coconut on the other. Bake, stirring occasionally, until the almonds are golden and fragrant and the coconut is lightly browned, about 10 minutes. Transfer immediately to plates to cool.
Working with 1 orange at a time, cut a thin slice off the top and the bottom, exposing the orange flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane. Holding the orange over a large bowl, carefully cut along both sides of each section to free it from the membrane. As you work, discard any seeds and let the sections fall into the bowl. Repeat with the remaining orange. Drain orange sections & slice each in half. Add the pineapple, apples, banana and sherry to the orange sections in the large bowl. Toss gently to mix well. Divide the fruit mixture evenly among individual bowls. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint. Serve immediately.
Nutrition(per serving):
Calories: 165
Monounsaturated fat: 1g
Protein: 2g
Cholesterol: 0mg
Carbohydrate: 26g
Sodium: 1mg
Total fat: 4g
Fiber: 4g
Saturated fat: 1g
Tuesday, July 28, 2009
Wednesday, July 22, 2009
SUPER HEALTHY REFRESHING JUICES
OK--Now you'll really have to try this with an open mind...
Here's a great way to get in some extra veggie servings. All you need are a few veggies, some fruit and a really good blender (I love the Vita Mix--expensive but worth it because it blends so throroughly) or a juicer. Either way you're going to get lots of vitamins & phytochemicals, but with the blender, you'll have the added benefit of fiber. Leave the skins on!
Of course, we all know about fruit juices, and you can make your own with a juicer or a blender, but fruit juices (especially processed ones w/added sugars) can be high in calories & not very filling. But have you tried adding some veggies into the mix? Here are a few combos I've tried & enjoyed. I wasn't sure what I'd think; I tasted the first one tentatively...I was surprised at how tasty & refreshing these drinks are, especially on a warm day.
Note: If you use a blender rather than a juicer, your drink will be thicker, so you can either add water or ice, or just enjoy it thicker, like a smoothie. Adding water or ice can change the flavor a bit, so taste first.
Sweet Spinach
Combine a handful of spinach, 1/2 apple (seeds removed), 1 carrot (or a handful of baby carrots), and a dash of ginger. Juice or blend until smooth, adding water only if needed.
Warning: This turns out the color of mashed avocado--It tastes much better than it looks!
Celery Zinger
Combine 1 stalk celery, 1/2 pear, 6 baby carrots & a dash of ginger. Juice or blend, again adding water only if needed.
Ugly Combo
Combine 1/2 pear, a handful of blueberries, a handful of baby carrots, a handful of spinach, and a bit of ginger. If using blender, add a 1/8 cup ice water & blend. This one is even uglier than the Sweet Spinach recipe--resembles dark algae! BUT it tastes really good!
Here's a great way to get in some extra veggie servings. All you need are a few veggies, some fruit and a really good blender (I love the Vita Mix--expensive but worth it because it blends so throroughly) or a juicer. Either way you're going to get lots of vitamins & phytochemicals, but with the blender, you'll have the added benefit of fiber. Leave the skins on!
Of course, we all know about fruit juices, and you can make your own with a juicer or a blender, but fruit juices (especially processed ones w/added sugars) can be high in calories & not very filling. But have you tried adding some veggies into the mix? Here are a few combos I've tried & enjoyed. I wasn't sure what I'd think; I tasted the first one tentatively...I was surprised at how tasty & refreshing these drinks are, especially on a warm day.
Note: If you use a blender rather than a juicer, your drink will be thicker, so you can either add water or ice, or just enjoy it thicker, like a smoothie. Adding water or ice can change the flavor a bit, so taste first.
Sweet Spinach
Combine a handful of spinach, 1/2 apple (seeds removed), 1 carrot (or a handful of baby carrots), and a dash of ginger. Juice or blend until smooth, adding water only if needed.
Warning: This turns out the color of mashed avocado--It tastes much better than it looks!
Celery Zinger
Combine 1 stalk celery, 1/2 pear, 6 baby carrots & a dash of ginger. Juice or blend, again adding water only if needed.
Ugly Combo
Combine 1/2 pear, a handful of blueberries, a handful of baby carrots, a handful of spinach, and a bit of ginger. If using blender, add a 1/8 cup ice water & blend. This one is even uglier than the Sweet Spinach recipe--resembles dark algae! BUT it tastes really good!
These are 1-serving sizes; simply add more ingredients to make more.
Try any number of combinations of fruits & veggies. If you really need more sweetness, try adding 1/2 tsp honey to your drink.
Let me know what you think!
~Pam
p.s. Snappy blender cleaner: Rinse blender & lid with warm water. Pour 2 drops of dishwashing liquid into blender. Fill about 2/3 with hot water. Cover w/lid & blend on high for 1 minute. Rinse well, & Presto! You're good to go!
Wednesday, July 15, 2009
CHICKEN SALAD
Use chicken from the poached chicken recipe, below, or any cooked chicken for this recipe. I have also used grilled chicken for a somewhat smoky flavor.
2-3 cooked chicken breasts, boned, then shredded or chopped
1/4 red onion, chopped fine
1 stalk celery, chopped fine
1/2 large apple, chopped with skin on
3/4 cup red grapes, quartered
1/2 cup Miracle Whip Light salad dressing
1/4 tsp coarsely ground black pepper
1/4 tsp lemon pepper
salt to taste
4 cups romaine or butter leaf lettuce, loosely packed
Combine all ingredients except lettuce. Mix well. Chill & serve on bed of lettuce.
Serves 4
Cal: Approx 210 per serving, based on 16 oz of chicken of chicken for whole recipe
2-3 cooked chicken breasts, boned, then shredded or chopped
1/4 red onion, chopped fine
1 stalk celery, chopped fine
1/2 large apple, chopped with skin on
3/4 cup red grapes, quartered
1/2 cup Miracle Whip Light salad dressing
1/4 tsp coarsely ground black pepper
1/4 tsp lemon pepper
salt to taste
4 cups romaine or butter leaf lettuce, loosely packed
Combine all ingredients except lettuce. Mix well. Chill & serve on bed of lettuce.
Serves 4
Cal: Approx 210 per serving, based on 16 oz of chicken of chicken for whole recipe
POACHED CHICKEN BREASTS/CHICKEN BROTH
OK--This recipe in itself isn't too exciting, but the resulting tender, juicy chicken and/or rich chicken broth are GREAT in other recipes, such as chicken salad (I'll post a recipe for that soon) & anything requiring chicken broth. This recipe calls for bone-in chicken, but I've used boneless with great results; just reduce the cooking time by about 10 minutes.
Recipe can be doubled to cook a larger quantity of chicken.
3 bone-in chicken breasts, skin removed
water
1 cup (minimum) dry white wine
1/2 tsp salt
1 chicken bouillon cube (or 1/2 to 1 tsp bouillon granules or chicken base)
1 large garlic clove, crushed but left whole
optional herbs & spices of your choice
Put enough water to cover 3 chicken breasts by about 1/4" in a heavy 2-quart saucepan. Add wine, salt, bouillon, & garlic. (If adding other herbs or spices, add them now as well.) Bring to a boil. Add chicken breasts & bring back just to where the water starts to boil. Immediately reduce heat to a low simmer. Do not cover. Cook at a low simmer (not bubbling) for about 30 minutes (less for boneless chicken) or until no longer pink inside. If water begins to evaporate, add hot water as needed. Turn off the heat, cover the saucepan tightly, & cool on the stovetop for 30 minutes. Cool chicken in broth in refrigerator until completely chilled, at least 4 hours (overnight is fine).
Once chilled, bone chicken. Shred with 2 forks or chop as desired for recipe of your choice.
For broth: Return broth along with any bones to stovetop. Heat just to a boil again & reduce to a medium simmer (very slightly bubbling). Simmer for 1 to 2 hours until reduced a bit. Strain broth. Chill in refrigerator & remove & discard fat. --Delicious in soups or for making rice, pasta, etc.
Recipe can be doubled to cook a larger quantity of chicken.
3 bone-in chicken breasts, skin removed
water
1 cup (minimum) dry white wine
1/2 tsp salt
1 chicken bouillon cube (or 1/2 to 1 tsp bouillon granules or chicken base)
1 large garlic clove, crushed but left whole
optional herbs & spices of your choice
Put enough water to cover 3 chicken breasts by about 1/4" in a heavy 2-quart saucepan. Add wine, salt, bouillon, & garlic. (If adding other herbs or spices, add them now as well.) Bring to a boil. Add chicken breasts & bring back just to where the water starts to boil. Immediately reduce heat to a low simmer. Do not cover. Cook at a low simmer (not bubbling) for about 30 minutes (less for boneless chicken) or until no longer pink inside. If water begins to evaporate, add hot water as needed. Turn off the heat, cover the saucepan tightly, & cool on the stovetop for 30 minutes. Cool chicken in broth in refrigerator until completely chilled, at least 4 hours (overnight is fine).
Once chilled, bone chicken. Shred with 2 forks or chop as desired for recipe of your choice.
For broth: Return broth along with any bones to stovetop. Heat just to a boil again & reduce to a medium simmer (very slightly bubbling). Simmer for 1 to 2 hours until reduced a bit. Strain broth. Chill in refrigerator & remove & discard fat. --Delicious in soups or for making rice, pasta, etc.
Thursday, July 9, 2009
MANDARIN ORANGE SALAD
This is a delicious and very summery salad. Many of you may have had this before, but just in case you don't have a recipe, give this a try... This is a simple recipe, but start it a few hours before serving, so that you can chill the ingredients.
Serves: 6-10, depending on size of salad
SALAD:
10 cups spinach (or other lettuce) leaves (approx two 10-oz bags of spinach)
1 cup chopped celery
4 green onion w/tops, thinly sliced
1 can mandarin oranges (approx 8 oz), chilled
ALMOND TOPPING:
1/4 cup sliced almonds
1 tbls + 1 tsp sugar
Chill can of mandarin oranges in refrigerator. Mix together all dressing ingredients. Once sugar has dissolved completely, refrigerate dressing to chill. Prep & chill salad ingredients separately--no need to combine yet. To make almond topping: Heat sugar in small non-stick skillet until dissolved. Add almonds & toss until coated & crisp. Pour onto waxed paper, spreading mixture out a bit. Cool & break apart. Store at room temp until ready to use (try not to eat them yet!).
When ready to serve, drain mandarin oranges & toss w/other salad ingredients in large serving bowl. Shake or stir dressing well , pour over salad & toss. (Note: If this salad will be sitting for any length of time, you may wish to serve the dressing on the side to prevent it from becoming soggy.) Sprinkle almonds over all.
Nutrition (based on 6 svgs):
Cal: 160
Fat: 11.2g
Chol: 0
Sodium: 253mg
Carbs: 14g
Fiber: 2.5g
Protein: 2.8g
Serves: 6-10, depending on size of salad
SALAD:
10 cups spinach (or other lettuce) leaves (approx two 10-oz bags of spinach)
1 cup chopped celery
4 green onion w/tops, thinly sliced
1 can mandarin oranges (approx 8 oz), chilled
ALMOND TOPPING:
1/4 cup sliced almonds
1 tbls + 1 tsp sugar
Chill can of mandarin oranges in refrigerator. Mix together all dressing ingredients. Once sugar has dissolved completely, refrigerate dressing to chill. Prep & chill salad ingredients separately--no need to combine yet. To make almond topping: Heat sugar in small non-stick skillet until dissolved. Add almonds & toss until coated & crisp. Pour onto waxed paper, spreading mixture out a bit. Cool & break apart. Store at room temp until ready to use (try not to eat them yet!).
When ready to serve, drain mandarin oranges & toss w/other salad ingredients in large serving bowl. Shake or stir dressing well , pour over salad & toss. (Note: If this salad will be sitting for any length of time, you may wish to serve the dressing on the side to prevent it from becoming soggy.) Sprinkle almonds over all.
Nutrition (based on 6 svgs):
Cal: 160
Fat: 11.2g
Chol: 0
Sodium: 253mg
Carbs: 14g
Fiber: 2.5g
Protein: 2.8g
DRESSING:
1/4 cup olive (or other) oil
2 tbls cider vinegar
2 tbls sugar
1/2 tsp salt
1/4 tsp lemon pepper
1 tsp dried parsley
Saturday, July 4, 2009
VEGETABLE CHEESE TART
OK--This recipe cannot claim to be "light", but I'm including it because it does have a lot of healthy ingredients, such as broccoli & tomato. It is also unbelievably delicious. Due to the pie crust & cheese, it is high in calories, so I save it for special occasions. I haven't tried making it with half of the cheese, but I bet it would still be tasty. Hope you enjoy it as much as I do!
Ingredients:
1 Pillsbury All Ready pie crust, at room temp, OR make your own pie crust dough
1 cup shredded Parmesan cheese
12-16 oz. broccoli florets
1/4 tsp salt
2 cups shredded Monterey Jack cheese
2 tbls flour
1/4 tsp black pepper
1 tsp dried basil
1/2 tsp dried thyme
1/4 cup chopped green onion
2 large tomatoes, sliced
Preheat oven to 425
Fold pie crust into pie plate & press 1/4 - 1/2 cup of the Parmesan cheese into the dough. If you are making your own pie crust dough, just knead the Parmesan into the dough before rolling & placing in pie pan. Pierce crust with fork in several spots. Bake 10-12 minutes, until just golden. When done, reduce oven temp to 350.
Meanwhile, steam broccoli 3 minutes. Transfer to paper towels to blot & remove excess moisture. Mix together remaining Parmesan, Monterey Jack, flour, pepper, basil, thyme, & green onion. Sprinkle half of cheese mixture on top of baked pie crust. Top with broccoli. Sprinkle broccoli with salt. Arrange tomato slices on top of broccoli. Sprinkle remaining cheese mixture over all. Bake, uncovered, 30 minutes, or till cheese is melted and golden.
Ingredients:
1 Pillsbury All Ready pie crust, at room temp, OR make your own pie crust dough
1 cup shredded Parmesan cheese
12-16 oz. broccoli florets
1/4 tsp salt
2 cups shredded Monterey Jack cheese
2 tbls flour
1/4 tsp black pepper
1 tsp dried basil
1/2 tsp dried thyme
1/4 cup chopped green onion
2 large tomatoes, sliced
Preheat oven to 425
Fold pie crust into pie plate & press 1/4 - 1/2 cup of the Parmesan cheese into the dough. If you are making your own pie crust dough, just knead the Parmesan into the dough before rolling & placing in pie pan. Pierce crust with fork in several spots. Bake 10-12 minutes, until just golden. When done, reduce oven temp to 350.
Meanwhile, steam broccoli 3 minutes. Transfer to paper towels to blot & remove excess moisture. Mix together remaining Parmesan, Monterey Jack, flour, pepper, basil, thyme, & green onion. Sprinkle half of cheese mixture on top of baked pie crust. Top with broccoli. Sprinkle broccoli with salt. Arrange tomato slices on top of broccoli. Sprinkle remaining cheese mixture over all. Bake, uncovered, 30 minutes, or till cheese is melted and golden.
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