Maple-Cranberry Sweet Potatoes

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Recipe Information

Total Time: 

1 hour; 20 minutes active

Servings: 

4

Liven up simple baked sweet potatoes with a sweet and tangy maple-cranberry sauce.

Ingredients

  • 2 sweet potatoes

  • 1 tablespoon vegetable oil

  • 1/2 cup peeled and minced shallots

  • 1 teaspoon peeled and minced fresh ginger

  • 3 1/2 cups cranberries (fresh or frozen)

  • 1 orange, juice and zest

  • 3 tablespoons maple syrup

  • 1 tablespoon unsalted butter

  • Salt

  • Ground black pepper

Preparation

  1. Preheat the oven to 400°F. Pierce the skin of each sweet potato several times with a fork and place on a baking sheet. Bake the sweet potatoes for 45 to 60 minutes or until completely tender, then remove from the oven.

  2. While potatoes are baking, begin heating the oil in a small sauce pot. Add the shallots and ginger and sauté over medium-high heat for 2 to 3 minutes. Add the cranberries, orange juice and zest, maple syrup and a pinch each of salt and black pepper. Bring to a boil, reduce the heat and simmer on low for 10 to 15 minutes until the cranberries have broken down and the sauce is thickened. Remove from heat and stir in butter. Taste for salt. Cut the baked sweet potatoes in half lengthwise, spoon warm cranberry sauce over each half and serve.

Serving Suggestion

Sweet and tangy, these are a natural match for roasted pork or turkey.

Nutritional Information

249 calories, 6 g. fat, 8 mg. cholesterol, 73 mg. sodium, 48 g. carbohydrate, 8 g. fiber, 2 g. protein

Poached Pears

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Recipe Information

Total Time: 

45 minutes

Servings: 

6

For such a delicious and elegant dessert, poached pears are amazingly simple to prepare.

Ingredients

  • 6 firm pears (not quite ripe),

  • peeled with stems on

  • 3 cups red wine

  • 1 cup water

  • 1 cup sugar

  • 1/2 vanilla bean, split in half lengthwise

  • 1 star anise

  • 2 tablespoons honey

  • 1 tablespoon lemon juice

Preparation

  1. Choose a cooking pot that will hold the pears snugly. Place red wine, water, and sugar in the pot. Cut the vanilla bean in half lengthwise and scrape the seeds into the pot; add the pods along with star anise, honey, and lemon juice.

  2. Bring the liquid to a simmer and cook for about 5 minutes, stirring to make sure the sugar is dissolved.

  3. Add the peeled pears, cover, and simmer for about 20 minutes until pears are tender.

  4. Remove the pears and continue simmering the liquid until it becomes thick and syrupy. Use this syrup to glaze the pears before serving.

Serving Suggestion

Serve pears warm or cold, with a dollop of whipped cream or crème fraiche, if desired.

Nutritional Information

Calories: 480, Fat: 1 g, Cholesterol: 0 mg, Sodium: 8 mg, Dietary Fiber: 7 g, Protein: 1 g

Strawberry-Pomegranate Smoothie




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Recipe Information

Total Time: 

5 minutes

Servings: 

2

The antioxidant superstar pomegranate juice adds a wonderful, tart flavor to this smoothie. A banana and some creamy kefir balance the tartness and make it a lovely pink.

Ingredients

  • 2 cups frozen strawberries

  • 1 large frozen banana, cut in chunks (see Tip)

  • 1 cup kefir or, yogurt, or non-dairy milk

  • 1 cup pomegranate juice

  • 2 tablespoons pomegranate seeds

Preparation

In a blender, pile in the strawberries and frozen banana, then add kefir and pomegranate juice. Process to puree, serve garnished with pomegranate seeds.

Nutritional Information

274 calories, 4 g. fat, 15 mg. cholesterol, 74 mg. sodium, 56 g. carbohydrate, 5 g. fiber, 7 g. protein

Kimchi Brussels Sprouts



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Recipe Information

Total Time: 

50 minutes; 20 minutes active

Servings: 

4-6

Kimchi, Korea's spicy answer to sauerkraut, is fermented cabbage with ginger, garlic and chilies and comes in mild, medium and hot. Here it’s added to nutty roasted Brussels sprouts where its full flavor plays up their natural sweetness.

Ingredients

  • 1 pound Brussels sprouts, trimmed and halved

  • 1 large red Fresno chili, slivered

  • 1 tablespoon olive oil

  • 1 tablespoon fish sauce, to taste

  • 1/2 cup kimchi, drained

Preparation

  1. Heat the oven to 400° F. Place the Brussels sprouts and chili in a large roasting pan and drizzle with olive oil. Toss to coat. Spread the Brussels sprouts in the pan, cut side down. Roast, uncovered, for 20 minutes.

  2. Remove the pan from the oven and drizzle in the fish sauce; add the kimchi, and turn the mixture with a spatula. Roast again for 10 minutes. Serve hot, adding more fish sauce if desired.

Nutritional Information

150 calories, 6 g. fat, 0 mg. cholesterol, 2590 mg. sodium, 21 g. carbohydrate, 4 g. fiber, 9 g. protein

Cinnamon Apple Chips with Dip


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Recipe Information

Total Time: 

50 minutes; 20 minutes active

Servings: 

4

Homemade apple chips with peanut butter yogurt dip hit the spot for an anytime snack.

Ingredients

  • 4 large apples

  • 2 teaspoons cinnamon

  • 1 tablespoon sugar

  • 2 teaspoons vegetable or coconut oil

  • 1/4 cup creamy peanut butter

  • 1/4 cup Greek yogurt

  • 2 tablespoons honey

Preparation

  1. Heat oven to 200°F. Cut apples in half. Remove seeds, stems and bottoms. Use a sharp knife to make thin crosswise slices. Place the half-rounds in a large bowl, and sprinkle with cinnamon and sugar. Toss to coat.

  2. Drizzle two sheet pans with oil, then spread the apple slices on the pans. Bake for 2 1/2 hours. Place on racks to cool.

  3. While apple chips cool, combine peanut butter, yogurt and honey in a small bowl and stir. Place apple chips on a plate with the bowl of dip in the center and serve.

Serving Suggestion

Make ahead of time as an after-school snack for hungry kids, or jazz up breakfast oatmeal with a side of apple chips and dip. Chips will keep in an airtight container at room temperature for up to 4 days.

Nutritional Information

300 calories, 11 g. fat, 0 mg. cholesterol, 70 mg. sodium, 48 g. carbohydrate, 8 g. fiber, 6 g. protein

Avocado Brownies

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Recipe Information

Recipe Information

Total Time: 

45 minutes; 20 minutes active

Servings: 

16

Brownies are a perfect place to slip in some creamy avocado. In place of some of the butter, avocado adds creaminess with more nutrients and fewer calories. You will never know there's a healthy fruit in there, thanks to the cocoa and vanilla. These are lower fat brownies, and best slightly underbaked so they stay moist and gooey.

Ingredients

  • 3/4 cup unbleached flour

  • 1/2 cup cocoa

  • 1/2 teaspoon salt

  • 1/4 teaspoon baking soda

  • 3/4 cup mashed avocado (1 large or 2 small)

  • 1/2 cup white sugar

  • 1/2 cup brown sugar

  • 2 large eggs

  • 1/2 cup canola oil or 1 stick melted butter

  • 1 teaspoon vanilla

Preparation

  1. Preheat the oven to 350°F. Lightly oil an 8-inch square baking pan.

  2. In a large bowl, mix the flour, cocoa, salt and baking soda, crushing any lumps of cocoa with the back of your spoon.

  3. In a food processor, puree the avocado until completely smooth. Add the white and brown sugars and process, then add the eggs, oil or butter and vanilla and process until smooth. Scrape the avocado mixture into the flour mixture and stir to combine. Spread the batter in the prepared pan.

  4. Bake for 20-25 minutes, until the top looks dry and a toothpick inserted in the middle of the pan comes out with big wet crumbs attached-not dry. Don't overbake, if you like a gooey brownie, take it out while a little gooey in the middle and chill to make it easier to cut.

  5. Cut into 16 squares and serve.

Serving Suggestions

Serve these tasty brownies plain or dusted with powdered sugar. For a super-chocolate treat, drizzle with melted chocolate.

Nutritional Information

Calories: 145, Fat: 9 g, Cholesterol: 26 mg, Sodium: 106 mg, Carbohydrate: 16 g, Dietary Fiber: 1 g, Protein: 2 g

Kiwi-Avocado Smoothie

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Recipe Information

Total Time: 

5 minutes

Servings: 

2

Let your kiwis get nice and ripe—a little soft—even, to get the full sweetness from them. The combination of Vitamin C-rich fruit, iron-rich spinach, and the essential fats of the avocado gives you a great nutrition boost.

Ingredients

  • 5 medium kiwis, peeled

  • 1/2 medium avocado

  • 1 cup baby spinach

  • 1 cup plain coconut water or kombucha

  • 2 tablespoons honey

Preparation

Combine the ingredients in the blender and process. Serve immediately.

Nutritional Information

271 calories, 6 g. fat, 0 mg. cholesterol, 161 mg. sodium, 55 g. carbohydrate, 11 g. fiber, 5 g. protein

Orange-Glazed Brussels Sprouts

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Recipe Information

Total Time:

30 minutes

Servings:

4

Enjoy these Brussels as a side or double the glaze and toss with cooked linguini for a delicious main dish.

Ingredients

  • 1 pound fresh Brussels sprouts

  • 1 clove garlic, minced

  • 2 tablespoons butter

  • 1/2 cup water or vegetable broth

  • 2 tablespoons apple cider vinegar

  • 1 tablespoon brown sugar

  • 2 tablespoons orange juice

  • Zest of one orange

  • Pinch of salt and ground black pepper

  • 2 tablespoons toasted pine nuts

Preparation

To prepare the Brussels sprouts, rinse them in cold water, trim the stems, remove the outer leaves, (including any torn or ragged ones) and cut them in half from top to bottom (choose smaller Brussels sprouts with tightly-closed heads).

In a large skillet, melt the butter over medium-high heat. Add the halved Brussels sprouts and sauté for about 4 minutes, then add the garlic and sauté 1 minute more until the Brussels sprouts start to brown on the edges. Add the water or broth, cover the skillet, and let the Brussels sprouts steam for 5 minutes.

While the sprouts are steaming, prepare the glaze by stirring together the apple cider vinegar, brown sugar, orange juice, orange zest, salt and pepper in a small mixing bowl. Remove lid from the Brussels sprouts and add the glaze ingredients. Cook on high for about two minutes or until the glaze becomes syrupy, stirring or tossing the Brussels sprouts until well coated. Sprinkle the Brussels sprouts with the toasted pine nuts and serve warm.

Serving Suggestion

This is a perfect side dish for pork, chicken or salmon, especially when those proteins are seasoned with Asian spices or marinades. Try doubling the glaze recipe and toss the sprouts and glaze with cooked linguini noodles to make a nice pasta dish.

Nutritional Information

144 calories, 9 g. fat, 15 mg. cholesterol, 94 mg. sodium, 15 g. carbohydrate, 5 g. fiber, 5 g. protein

Strawberry Shortcake Chantilly

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Recipe Information

Total Time:

15 minutes

Servings:

6

There’s good reason strawberry shortcake is a classic dessert. It’s simple, yet amazingly delightful.

Ingredients

  • 6-3” round shortcakes or sliced angel food cake

  • 3 pints fresh strawberries, sliced

  • 1 cup heavy whipping cream

  • 1 tbs. vanilla

  • 1/4 cup powdered sugar

  • Crushed ice

  • Mini chocolate chips, if desired

Preparation

  1. Clean and slice fresh strawberries & set aside. Grab two stainless steel bowls, one slightly larger than the other. Add crushed ice and a little water to the larger bowl to make an ice bath. In the smaller bowl, add cream, vanilla and 1/4 powdered sugar. Place the smaller bowl into the water bath and, with a whisk, beat the whipping cream until it makes stiff peaks.

  2. Spoon fresh Chantilly cream on sliced angel food cake or shortcake, and then add fresh sliced strawberries. Garnish with chocolate chips if desired.

Nutritional Information

606 calories, 20 g. fat, 58 mg. cholesterol, 596 mg. sodium, 73 g. carbohydrate, 3 g. fiber, 9 g. protein