Snack

Fresh Fruit with Lemon Cream

Fresh Fruit with Lemon Cream

4 oz. reduced-fat cream cheese ¾ cup low-fat vanilla yogurt 1 tsp. honey 2 tsp. freshly grated lemon zest 2 cups fresh blueberries or mixed berries 4 tsp. granola Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest. Layer the lemon cream and berries in dessert dishes or wineglasses. Sprinkle with granola. If not serving immediately, cover and refrigerate for up to 8 hours. Serves 4   NUTRITION: 148 calories; 6g fat (34.0% calories from fat); 6g protein; 20g carbohydrates; 2g dietary fiber; 18mg cholesterol; 192mg sodium. LIVE IT TRACKER: ½ cup milk, ½ cup fruit   This recipe is taken from Healthy Happy Cooking, available now in our online store. Lisa Lewis is the author of

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Berry Dessert Nachos

Berry Dessert Nachos

3/4 cup fat-free or light dairy sour cream 3/4 cup frozen light whipped dessert topping, thawed 1 tsp vanilla 1/8 tsp ground cinnamon 3 8-inch plain or whole wheat flour tortillas 1 tbsp melted butter 2 tsp sugar 1/8 tsp ground cinnamon 3 cups fresh raspberries and/or blackberries 2 tbsp sliced almonds, toasted 1 tbsp grated semisweet chocolate Preheat oven to 400° F. In a small bowl, stir together the sour cream, whipped dessert topping, vanilla, and cinnamon. Cover and chill. Lightly brush both sides of each tortilla with melted butter. In a small bowl, stir sugar and cinnamon together and sprinkle over the tortillas. Cut each tortilla into 8 wedges and arrange on two ungreased baking sheets. Bake for 8 to 10 minutes or until crisp. Cool completely. When ready to serve, divide the tortilla wedges among six dessert plates and top with raspberries and/or blackberries and sour cream

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Southern Black-eyed Pea Salad

Southern Black-eyed Pea Salad

2 tbsp cooking oil 4 cups yellow summer squash, quartered lengthwise and sliced thin 2 to 4 fresh chopped jalapeno peppers, seeded if desired 4 cloves garlic, minced 1 tsp cumin seeds, crushed 2 15-oz cans black-eyed peas, rinsed and drained 1/4 cup sliced green onions 2 tbsp snipped fresh cilantro or parsley 1/2 tsp salt 2 cups chopped tomatoes In a large skillet, heat oil over medium heat. Add squash, peppers, garlic, and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Serve with whole-wheat crackers or pita bread. Serves 8 (3/4-cup servings). Nutritional Information: 205 calories; (18.2% calories from fat); 4g fat;

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Baked Polenta & Tomato Salad

Baked Polenta & Tomato Salad

TOMATOES They have something hard to get in any other food–lycopene. And, because of this, tomatoes can help protect skin from UV rays, lower cholesterol, and even prevent some cancers. 1 cup balsamic vinegar 1/2 teaspoon honey 2-3 bay leaves 1/4 teaspoon red pepper flakes 3 ripe tomatoes 18 ounces packaged of prepared polenta 2 tablespoons olive oil salt & pepper fresh basil leaves In a small pot, combine the balsamic vinegar, honey, bay leaves, and red pepper flakes. Stir until honey is dissolved into the vinegar. Over medium heat, allow the vinegar to reach a low boil. Cook for about 10 minutes until it has reduced by half and the consistency of honey. Allow to cool, remove bay leaves. Slice the polenta into thin (1/4 inch) slices. Brush each side with a very light covering of olive oil.  Sprinkle salt and pepper. Place on a baking sheet lined with

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Parmesan Roasted Broccoli

Parmesan Roasted Broccoli

BROCCOLI This green vegetable is packed with bone-healthy vitamins like C, A, and K and can reduce the overall risk of cancer. Roasting is the key here. Roasting sweetens the broccoli and you great caramelization with crunchy edges.  It soaks up all that great lemon flavor.   4 to 5 pounds broccoli 4 garlic cloves, peeled and thinly sliced olive oil 1 1/2 teaspoons salt 1/2 teaspoon black pepper 2 teaspoons grated lemon zest 2 tablespoons lemon juice 3 tablespoons pine nuts, toasted 1/3 cup freshly grated Parmesan cheese 2 tablespoons julienned fresh basil leaves (about 12 leaves) Preheat the oven to 425 degrees F.  Cut the broccoli florets from the stalks, leaving an inch or so of stalk attached to the florets.  Discard the stalks. Cut the larger pieces of broccoli floret in half. You should have about 8 cups of florets. Place the broccoli florets on a sheet

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Spicy Sweet Potato Wedges

Spicy Sweet Potato Wedges

SWEET POTATOES They are rich in vitamin A, strengthening the immune system, eye, and bone health.   1½ pounds sweet potatoes, unpeeled, cut into ½-inch wedges 2 tablespoons olive oil Kosher salt 1 teaspoon spicy chili sauce, such as Sriracha 1 garlic clove, grated   Preheat oven to 425°. Toss sweet potatoes with oil on a rimmed baking sheet and arrange in a single layer; season with ½ tsp salt. Roast until tender and browned in spots, 35–40 minutes. Remove from oven; while still hot, toss potatoes with spicy chili sauce and garlic. Season with salt.   Lisa Lewis is the author of Healthy Happy Cooking. Her cooking skills have been a part of First Place for Health wellness weeks and other events for many years. She provided recipes for 14 of the First Place for Health Bible studies and is a contributing author in Better Together and Healthy Holiday

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Fresh Fruit Salsa with Sweet Tortilla Chips

Fresh Fruit Salsa with Sweet Tortilla Chips

2 pints strawberries (Remove stems and dice) 4 kiwis, peeled & diced 1 Granny Smith apple, diced 3 tablespoon orange all-fruit spread 1 orange rind, grated 1 pint fresh blackberries, diced 1 pint fresh raspberries, diced 1 tablespoon fresh finely chopped mint 1/4 cup sugar 6 6-inch reduced fat, flour tortillas 1 teaspoon sugar 1/2 cup hot water Preheat oven to 225-degrees F. In a large bowl, mix strawberries, kiwis, Granny Smith apple, orange fruit spread, orange rind, blackberries, raspberries, and mint. Sprinkle on the sugar and toss lightly to blend. In a small bowl, mix sugar and water. Brush the tortillas with the sugar water. Cut flour tortillas in half and each half into 6 pieces. Place on an un-greased cookie sheet and bake 10-15 minutes. Cool for 5 minutes. (This recipe is ideal to prepare a day or two ahead and refrigerate. Store in a plastic container and

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Lemon Drop Cookies

Lemon Drop Cookies

½ cup granulated sugar 7 tbsp. butter or stick margarine, softened 2 tsp. grated lemon rind 1/3 cup honey ½ tsp. lemon extract 1 large egg 1¾ cups all-purpose flour 1 tsp. baking powder ½ tsp. salt ¼ cup plain fat-free yogurt 1 cup powdered sugar 2 tbsp. fresh lemon juice 2 tsp. grated lemon rind nonstick cooking spray Preheat oven to 350° F. Beat first 3 ingredients with a mixer at medium speed until light and fluffy. Add honey, extract and egg and beat until well blended. Lightly spoon flour into dry measuring cups and level with a knife. Combine flour, baking powder and salt, stirring well with a whisk. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with the flour mixture. Drop the mixture by level tablespoons 2 inches apart onto baking sheets coated with nonstick cooking spray. Bake at 350° F for 12

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Spiced Pecans

Number of Servings 16 Ingredients 1  large egg white 1  teaspoon  water 2  cups  pecan halves 1/2  cup  sugar 1  teaspoon  ground cinnamon 1/2  teaspoon  ground allspice 1/8  teaspoon  freshly ground black pepper Cooking spray   Instructions Preheat oven to 250°.  Combine egg white and 1 teaspoon water in a small bowl, stirring with a whisk until frothy. Stir in pecans. Add sugar and remaining ingredients except cooking spray, tossing to coat. Spread nut mixture on a jelly-roll pan coated with cooking spray. Bake at 250° for 45 minutes or until dry, stirring once. Cool completely. Nutrition Information Nutritional Information for 2 tablespoons (1 ounce):  Calories: 119; Fat: 9.7g;  Protein: 1.5g; Carbohydrate: 8.3g; Fiber: 1.4g; Cholesterol: 0.0mg; Iron: 0.4mg; Sodium: 4mg

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Peanut Butter Banana Spirals

Serving Size 6 Ingredients 1/2 cup reduced-fat peanut butter 1/3 cup vanilla low-fat yogurt 1 tablespoon orange juice 2 ripe bananas, sliced 4 (8-inch) fat-free flour tortillas 2 tablespoons honey-crunch wheat germ 1/4 teaspoon ground cinnamon Instructions Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.  Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.   Nutrition Information 245 Calories, 7.7g Fat, 9.1g Protein, 31.3g Carbohydrate, 3.9g Fiber, 1mg Cholesterol, 275mg Sodium

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