Healthy Sweet & Savory – Top Ten Recipes Of The Year

as clipped from FitSugar.com by FTGetsResults.com

Skinny Blueberry-Lemon Coffee Cake

What goes perfectly with your cozy mug of coffee? A gooey sweet slice of this low-fat, lower-calorie skinny blueberry lemon coffee cake, a recipe from FitSugar reader Whipped

When I was a kid, we’d get together with all of our neighborhood friends on the Fourth of July for a brunch party and one of my mom’s friends would always bring the best blueberry coffee cake. I’d scrape off all of the streusel first, then mash all of the blueberries and cake together and eat it with my hands . . . I said, “When I was a kid” . . . Alright?? It’s not gross. It was totally amazing.

This version has half the calories and a quarter of the fat . . . and all of the flavor and buttery streusel that I can’t live without. Plus it’s got a little extra flair with added almond paste and almond milk. Think moist blueberry almond cake with a hint of lemon, sprinkled in buttery almond streusel.

Ingredients for the Cake

1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar
1/3 cup almond paste
2 tablespoons chilled butter, cut into small pieces
1 large egg
1 tablespoon lemon juice
3/4 cup almond milk
1 1/2 cups blueberries
2 teaspoons grated lemon rind

For the Topping

1/4 cup sugar
3 tablespoons sliced almonds, chopped
1 1/2 tablespoons butter, melted
1/2 teaspoon ground cinnamon

Preparation

Preheat the oven to 350°F.

Combine the flour, baking powder, baking soda, and salt in a small bowl, stirring with a whisk.

Place 1/2 cup sugar, almond paste, and 2 tablespoons butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg and lemon juice, beating well. Add the flour mixture and almond milk alternately to the sugar mixture, beginning and ending with the flour mixture.

Fold in the blueberries and rind. Spoon batter into a nine-inch square baking pan coated with cooking spray.

To prepare topping, combine 1/4 cup sugar and remaining ingredients in a small bowl, tossing with a fork until moist. Sprinkle the topping evenly over the batter. Bake at 350°F for 35 minutes or until a wooden pick inserted in center comes out clean.

Cool in the pan on a wire rack.

 

Baked Crab Rangoon

Some of the best healthy recipes are ones that tweak indulgent mainstays, like this version of crab rangoon that uses low-fat cream cheese and is baked instead of deep-fried. A recipe from FitSugar reader Dara8182 whose treats are turned into 41-calorie bites!

I love making over traditional, unhealthy takeout recipes. I’ve never been a fan of crab rangoon, but I figured there has to be a better way to prepare these. So I thought about what I don’t like about the ones I’ve had. First, that they are deep fried, and second, that there is so little crab and too much cream cheese. With my new inspiration, I set out to makeover the traditional crab rangoon. Make them light and healthy while keeping the delicious flavors and texture associated with the unhealthy version.

Read on for more on how to make baked crab rangoon.

I am so happy to say these were a smashing success! I LOVED them. I couldn’t stop gobbling them up. I made 24, and Craig and I demolished them in 5 minutes. Here’s the best part: my skinny recipe has only 41 calories per rangoon! So you can enjoy this indulgence without racking up a ton of calories. These also can be made in only 15 minutes.

Nutrition Info
makes 24 rangoons
Per piece:
41 calories
1.1g fat
2.7g protein

Ingredients
24 wonton wrappers (I used Nasoya brand)
Olive oil cooking spray
8 oz lump crab meat
1 tsp Worcestershire sauce
2.5 tsp curry powder
1 tsp ground ginger
1/2 tsp cayenne pepper (optional)
1/2 cup reduced fat cream cheese
1/3 cup scallions, washed and thinly sliced

Preparation

Preheat oven to 375

Spray mini muffin tin with olive oil spray

Push a wonton wrapper into each muffin tin

In a mixing bowl, combine crab, Worcestershire, curry, ginger and cayenne

Mix with a fork, breaking up large chunks of crab

Add cream cheese, mashing with a fork until fully incorporated

Using a teaspoon, spoon filling mixture into wontons

Fold ends of wonton wrapper over mixture, wet finger to seal

Bake for 10 minutes, until ends are slighly browned

Serve hot garnished with scallions

For visuals on the preparation of this recipe check out Dara’s blog, GenYFoodie

 

Vegan Peanut Butter Patties
By Anna Monette Roberts

Can’t wait for Girl Scout Cookie season? Satisfy your Tagalong cravings with these vegan peanut butter patties.

Forget about the partially hydrogenated palm oil and artificial flavors — this vegan peanut butter patty, inspired by the Girl Scout Tagalong classic, has all the buttery, peanut buttery, and chocolatey goodness of the original, minus the animal products and unpronounceable ingredients.

This recipe is definitely involved, but it’s a fun way to test your baking skills and make something you are truly proud of. Think of it this way — Girl Scout cookies only come out once a year, so make this your special annual treat.

While it’s not necessary to temper the chocolate, you’ll see that it gives the cookies a sheen and snap that’s attractive and delicious. Untempered chocolate will “bloom,” meaning the fat of the cocoa will rise to the top, creating a white, dull appearance (like the cookie on the left). If this happens to you, don’t worry! The cookies are still edible, so savor the efforts of your hard work.

Ingredients for the Cookies
2/3 cup Earth Balance buttery spread or coconut oil
3/4 cup sucanat or brown sugar
3 tablespoons soy yogurt
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
3/4 cup unbleached all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt

For the Peanut Butter Filling:
1 1/2 cups unsweetened peanut butter
1/3 cup agave
1/2 teaspoon vanilla
1/8 teaspoon salt
1/2 cup soy milk powder, sifted

For the Chocolate Coating:
2 bags (4 cups) vegan, semisweet chocolate chips

Preparation

A few notes on the recipe: If you aren’t a fan of Earth Balance, coconut oil will work just as well. Sucanat is dehydrated pure cane juice that preserves all the vitamins and nutrients from the sugar’s molasses. If you can’t find sucanat at the store, substitute brown sugar.

Soy milk powder is used here in place of powdered sugar to give the filling a drier, more workable texture. You can find it in many natural food stores. If you can’t find it, simply replace the soy milk powder and agave with 1/2 to 3/4 cup powdered sugar.

To make cookies: Preheat oven to 375 degrees F. In a large bowl, sift flours, baking powder, and salt.

In a stand mixer or in a large mixing bowl using a hand mixer, beat Earth Balance until whipped. Add the sucanat and cream with “butter” until smooth. Gradually beat in flour mixture until well combined.

Divide dough in half and wrap each half in saran wrap or wax paper for one hour in the fridge or freezer, or until dough is firm to touch.

When firm, remove dough from wrapping and roll out dough on a floured surface until it is 1/4 to 1/2-inch thick. Use a round biscuit cutter to cut into small round shapes. Use your thumb or a smaller round object to create a depression in the center of each cookie. Use a spatula to place cookies 1 inch apart on cookie sheets laid with parchment paper.

Bake 9-13 minutes, or until cookies are golden. Cool on cookie sheet for 2 minutes, then transfer to a wire rack to cool completely.

To make peanut butter filling: Beat peanut “butter,” agave, vanilla, and salt together until well combined. Gradually add soy milk powder until mixture is dry but moldable. If mixture is too wet, add more milk powder until the right consistency is achieved.

To assemble patties: Scoop 1 to 1 1/2 teaspoon peanut butter mixture and form into a ball. Using your thumb, press mixture firmly into the depression of each cookie. Allow cookies to set while melting chocolate.

Temper chocolate chips using a traditional method, or for a quick temper, microwave chips in 30 second intervals at 50 percent power, stirring each time until 2/3 of the chips are melted.

Remove from microwave and stir until remaining chocolate is melted. Check temperature using an instant-read thermometer. Tempered chocolate is 88-91 degrees. If temperature is lower, microwave very briefly (5-10 seconds), stir, and continue to check temperature until it is at the correct tempering range.

Dunk each cookie into tempered chocolate until completely covered, remove with a fork, wiping off excess chocolate back into the bowl using a rubber spatula. Place cookie on parchment paper or silicone nonstick pad to set. Repeat until all cookies are covered. If tempered chocolate becomes cool, microwave very briefly (5-10 seconds) until it is at the tempering range once again.

Makes 3 dozen cookies (one cookie equals a serving).

 

Almond and Coconut Macaroons
From Martha Stewart Living

We enjoyed these almond and coconut macaroons for Passover, but they’d make a lovely, low-sugar treat for any occasion! This recipe results in a tasty cookie that’s easy to make, is fairly low in sugar, and contains a decent amount of protein and fiber. Macaroons are traditionally made solely with shredded coconut, but these contain chopped almonds as well for an interesting and additively crunchy texture. The only problem is these almond and coconut macaroons are so hard to resist, you’ll have trouble stopping at just one.

Ingredients

2/3 cup sugar
2 large egg whites
2 cups unsweetened shredded coconut
1/2 cup whole almonds
1 teaspoon pure vanilla extract (to be completely kosher for Passover, replace with 1 teaspoon lemon zest)

Preparation

Preheat oven to 350°F. Line two baking sheets with a nonstick baking mat or parchment paper. If you don’t have those, spray cookie sheets with nonstick cooking spray.

Whisk together sugar and egg whites in a large bowl.

Chop the almonds in a food processor.

Add the almonds, shredded coconut, and vanilla (or lemon zest) to the egg whites and sugar mixture.

Form dough into 16 two-tablespoon mounds, and drop each onto sheet, two inches apart.

Bake macaroons until golden-brown on bottoms and edges, about 15 minutes. Let cool on sheets for five minutes. Transfer to wire racks, and let cool.

Makes 16 cookies.

Maple-Roasted Almonds

Just a few of these cinammon-dusted maple-roasted almonds will satisfy sugar cravings and grumbling stomachs alike from FitSugar readerCheesePlease. Almonds are really good for you. We all know that, so I try to always keep some around. Regular almonds are okay on their own, but I have learned they taste wayyyy better when you add a few healthy natural toppings. The first batch I tried I coated the almonds with just cinnamon and baked. Not so good. The second attempt, I added an egg white to the cinnamon and baked. Not so good either. Still hopped up on caffeine, I made a third attempt. This time I mixed pure all-natural maple syrup {maple makes everything more exciting} with cinnamon, coated the almonds and baked. These turned out sooo good. I recommend you try these out!

Ingredients

1 cup unsalted almonds
1 1/2 tbsp pure all natural maple syrup {don’t use Aunt Jemina!}
1/2 tsp of ground cinnamon
a pinch of salt

Preparation

Preheat oven to 300 degrees.

In a small bowl, combine the maple syrup, cinnamon and pinch of salt with a fork/whisk.

Add almonds and coat them evenly.

Spread out almonds on a non-stick baking sheet and bake for 25 minutes, stirring every ten minutes.

Remove from oven and let cool. Store these in an airtight container/plastic bag for a healthy portable snack!

Enjoy!

 

Rosemary Zucchini Bread

FitSugar reader berryhappybodies shared this recipe for a hearty rosemary zucchini bread. The bread makes a perfectly portable breakfast or snack. Plus, it contains no sugar or oil!

I’m in love with this bread, or maybe I’m in love with all the healthy foods we receive from our local farmers and our CSA plan. Either way it’s a win-win. My fridge is now stocked with so many healthy food options. This moist, delicious bread was created using zucchini, lemons, and rosemary from our box this week. Yum! The lemon zest combined with rosemary will lift your mood, even if it’s a rainy Spring day. Not to mention all the nutrients you get from this no-oil, no-sugar bread. No ideas for lunch? Have this with a little Greek yogurt, and you are good to go.

Ingredients

3 cups whole-wheat pastry flour
2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons minced fresh rosemary
2 eggs
2 avocados
1 1/4 cups combo of honey, agave, and brown rice syrup
1 tablespoon fresh lemon zest
3 cups grated zucchini

Preparation

Preheat oven to 350°F. Prepare two four-by-nine-inch loaf pans, either coating them with butter or spraying them with baking spray.

In a large bowl, whisk together the flour, baking soda, baking powder, salt, and rosemary.

Beat the eggs in a mixer (or by hand) until frothy. Beat in the avocados until combined, then add in honey, agave, and brown rice syrup. Continue beating until combined. Stir in the lemon zest and grated zucchini.

Add the dry ingredients to the wet, a third at a time, stirring after each incorporation.

Divide dough into two loaf pans. Bake for 25 to 35 minutes. Test after 25 minutes. If you gently press down on the surface of the loaf, it should bounce back, and a bamboo skewer inserted into the center should come out clean.

Remove from the oven. Let cool for a few minutes and then remove the loaves from their pans to cool on a rack.

Makes 16 slices.

Cinnamon Quinoa Bake 

This cinnamon quinoa bake is a great make-ahead breakfast option for cold Winter mornings. It’s a gluten-free recipe from FitSugar reader Gabysgfree.

Ingredients

2 1/2 cups quinoa, cooked and cooled
4 eggs, beaten
1/3 cup vanilla soy milk
1/3 cup maple syrup (optional)
1 teaspoon vanilla extract
1 tablespoon cinnamon

Preparation

Yields nine to 12 bars

Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.

Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

Bake for 20 to 25 minutes until set and golden.

Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

Cool completely and cut into squares.

Serve with a dollop of nut butter.

 

Paleo Blueberry Crumble

Did you hear about the Paleo Diet this year? Satisfy your sweet tooth without the need for grains or refined sugars with this Paleo Diet-approved blueberry crumble from FitSugar reader AllieNic.

Ingredients

2 pints minus one handful of blueberries
1 Tbsp raw honey
1/4 tsp ground ginger
1 Tbsp arrowroot
3 Tbsp lemon juice (about 1/2 lemon)
1 cup almond flour
1 cup unsweetened coconut flakes
1/2 cup sliced almonds
5 Medjool dates
1 tsp cinnamon
1/2 cup coconut oil

Preparation

Preheat the oven to 375 F.

First, wash blueberries and extract a handful of blueberries from one of the pints. Shove this handful into pie hole. Add the remaining blueberries, lemon juice, honey arrowroot and ginger to a medium-sized mixing bowl and stir gently until the blueberries are covered.

Pour the blueberry mix into a glass baking dish — I used a pie pan and it worked wonderfully.

Pit and chop the dates into small pieces.

Combine all of the dry ingredients to another bowl — the almond flour, coconut flakes, sliced almonds, cinnamon and dates. Stir in the coconut oil — I like to soften it just a little before adding to give it that “crumble” texture.

Pour the crumble evenly over the blueberries and pop in the oven for 25 to 30 minutes — until the top is browned and the blueberries are bubbling.

Cool for 15 minutes to let the blueberries congeal a bit, and then serve!

Sweet Potato Pecan Casserole
From Ellie Krieger, Food Network

This Thanksgiving staple would work well for any festive Winter table, and cutting out the unnecessary fat and sugar in the traditional recipe saves major calories.
Traditional sweet potato casserole brings a pile of unnecessary sugar and fat to the table. Swapping out marshmallows for a warming cinnamon pecan crumble plays up the natural flavor of this sweet superfood — instead of covering it up! Weighing in under 210 calories, it’s a casserole you can enjoy a heaping scoop of without any unpalatable guilt.

The flavor is familiar, but this recipe is fresh, new, and easy to follow for this comforting side dish recipe.

Ingredients

5 medium sweet potatoes, peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Cooking spray

Preparation

Preheat the oven to 350°F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover, and steam until tender, 20 to 25 minutes.

Transfer the potatoes to a bowl, and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans, and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Serves 6.

Go to FitSugar for the rest of the 26 top recipes they served up in 2012.

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Reading Recipes For Hidden Fat

By Martha Hicks Leta

So you’re hanging around at home, feeling very ready to get back to healthy eating after a weekend of holiday feasting. After a bit of foraging, you start pulling healthy ingredients from the fridge: kale, butternut squash, onion, mushrooms. A quick Google search for a recipe brings up a nice one from Bon Appetit magazine that seems healthy and delicious and contains most of the ingredients you want to use, plus almonds, which you have, and some parmesan cheese, which you also have, because who doesn’t? So you start throwing it together, pleased with yourself for making good dietary choices. Ma always said to eat your vegetables, right? Wouldn’t she be smiling now?

You figure with a recipe like this portion size doesn’t really doesn’t matter, because it’s all so crazy good for you, so you tuck in and, wow, it’s good. As you’re munching away, you lean over your iPad and check the recipe a little more closely and as you reach the bottom where the calorie count is, you drop your fork and lurch back in your chair, horrified.

This seemingly nutritious and healthful recipe contains 2,000 calories and 172 grams of fat! In your effort to eat a healthful meal, you’ve just polished off more calories than a Big Mac, fries and a coke. Even if you divide it into the recommended 4 servings, that’s still 500 calories and 43 grams of fat per serving, and they’re pretty small looking servings, too. The hell, you say. How on earth did a dish with these healthy ingredients rack up such a hefty load?

Have a look at the ingredients list. Pay attention to the italics:

Ingredients
·       8 tablespoons extra-virgin olive oil
·       3 tablespoons balsamic vinegar
·       1/2 medium shallot, minced
·       1 teaspoon Dijon mustard
·       Kosher salt and freshly ground black pepper
·       1 1/2 cups 1/2-inch cubed butternut squash
·       1 bunch kale, stems removed, cut into 1/2-inch wide ribbons (about 5 cups)
·       3/4 cup whole almonds, toasted, coarsely chopped
·       Parmesan (for shaving)

(For this Not So Healthy Recipe Go To Bon Appetit)

The eight tablespoons of olive oil alone in this recipe is 960 calories and 112 grams of fat. We’ve all heard about the great benefits of olive oil, but that doesn’t mean we should have unlimited amounts. Similarly, the nutritionally packed almond also harbors a load of calories and fat and should only be consumed in moderation. Absent-mindedly tossing a few handfuls of nuts into your mouth at a party could blow your allowance in a matter of minutes. The ¾ cup of almonds in the above recipe adds 466 calories and a whopping 40 grams of fat!

So, this is a cautionary tale to people like me who may forget that healthy ingredients do not always make for a healthy dish. Always check your ingredients list before you begin any new recipe and scan down and look carefully at that calorie and fat content. If the recipe isn’t broken down into calories per serving, a quick scan of the oil and fat amount should tell you if this is a recipe to avoid or at least modify.

I really liked the idea of this dish in spite of all the calories, because it included some of the ingredients I wanted to throw together. I modified it quite a bit to get the calories down, but half of the calories in this dish are still fat calories because of all the oil. So enjoy, but be sure to factor in the grams of fat as you calculate your intake for the rest of the day.

Here’s my modified version of Bon Appetit’s Kale Salad with Butternut Squash.

Ingredients
·       3 tablespoons extra-virgin olive oil
·       2 teaspoons balsamic vinegar
·       1 onion, minced
·       1 teaspoon Dijon mustard
·       Kosher salt and freshly ground black pepper
·       1 1/2 cups 1/2-inch cubed butternut squash
·       1 8 oz. package sliced baby bella mushrooms
·       1 bunch kale, stems removed, cut into 1/2-inch wide ribbons (about 5-8 cups)
·       ¼ cup College Inn Light and Fat Free chicken broth
·       2 tbs whole almonds, toasted, coarsely chopped
·       1 tbs grated parmesan cheese

Preparation
·       Preheat oven to 425°. Line a baking sheet with foil. Whisk 1Tbsp. oil, vinegar, 2 tbs minced onion, and Dijon mustard in a small bowl. Season to taste with salt and pepper. Set aside. Combine squash and 1 Tbsp. oil in a medium bowl and toss to combine; season with salt and pepper. Transfer squash to prepared baking sheet and roast, turning occasionally, until squash is tender and lightly golden, about 20 minutes. Let cool slightly.
·       Meanwhile, heat remaining 1 Tbsp. oil in a large skillet over medium high heat. Add mushrooms and remaining onion and sauté until onion is almost transparent. Add kale and cook, tossing frequently, until bright green and slightly wilted, 1–2 minutes. Remove from heat; add dressing mix and toss to coat. Transfer kale mixture to a baking sheet and cool slightly, about 5 minutes.
·       Add reserved squash and almonds to kale; toss well and season with pepper. Divide among bowls. Add a light dusting of parmesan cheese if desired.

Serves 4.
Nutrition count per serving:
Calories-265
Fat – 12.5 grams
Calories from fat: 112.5

Still not sure what your fat intake per day should be? Ask your trainer.

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FT Recipes: Kale!

By Martha Hicks Leta

Most adults with busy lives become creatures of habit when it comes to cooking and eating. At the grocery store, if we get there at all, we tend to stick with the same familiar staples. In the produce aisle that usually means the same boring rotation of broccoli, green beans and lettuce, leaving an entire spectrum of leafy greens, unexplored.

Kale, for instance, is a dark leafy member of the cabbage family that thrives in cooler weather. If you’ve spent any time in fishing villages like New Bedford or Provincetown or if you are of Portuguese descent, you’re probably familiar with kale as a staple in things like Portuguese Kale soup, which runs a close second in these parts to traditional New England clam chowder, and yet it’s a much healthier alternative.

As a nutritional powerhouse, kale is unsurpassed. Says expert Teris Espinosa at Fitness Together in North Attelboro, “Kale is packed with nutrients. It is a great source of fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, vitamin A, vitamin C, vitamin K, vitamin B6, potassium, copper and manganese.”

This sort of nutritional punch delivers myriad benefits, such as lowering cholesterol, fighting free radicals that cause cancer, improving eye health, and reducing risk of heart disease, even more so when it is eaten cooked instead of raw.
“Kale is great in so many ways,” says Espinosa. “Delicious in smoothies! Add it to some fruit, almond milk and protein, blend it and yumm! You can brush some olive oil on it add a little sea salt and bake it to make kale chips.”

Before you go charging for the kale a few caveats from Web MD expert Kathleen M. Zelman, MPH, RD, LD. “Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as Warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.”
If Kale is in your dietary wheelhouse, add it to your protein shake to replenish after a challenging FT workout,. To do so, you should thoroughly wash the kale leaves and remove the stem, which can be a bit too fibrous for most blenders to handle. If you want to go hog wild, you can blanch and freeze it before blending. This will allow you to use only what you need and you can save money by buying it in bulk. Try these delicious kale recipes for extra nutrients in your diet:

Post FT Workout Smoothie

In a blender combine:
1 cup almond milk
1 scoop of your favorite protein/whey powder
3 ice cubes
1 handful of washed kale leaves without the spines
1 handful of frozen blueberries
1 banana

Crank it up and enjoy!

FT North Attleboro Kale Chips

1 bunch kale
1 tbs. extra virgin olive oil
Sea salt
1 clove garlic minced

Pre-heat oven to 350 degrees.

Thoroughly wash and dry kale. Remove leaves from stem and spine. Cut or tear leaves into bite size pieces. In a bowl lightly coat kale pieces with EVOO and garlic. Sprinkle with sea salt. (For variety add chili flakes and paprika.) Place kale pieces in a single layer on a baking sheet lined with parchment, or coated with non-stick spray.
Bake for 12-14 minutes.

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Healthy Recipe Of The Month: Pomegranate Berry Smoothie

Pomegranate Berry Smoothie

This berry smoothie is made with pomegranate juice and packs lots of satisfaction from banana and cottage cheese.

About 3 1/2 cups for 2, 1 3/4-cup servings
Active Time: 5 minutes | Total Time: 5 minutes

Ingredients
2 cups frozen mixed berries
1 cup pomegranate juice
1 medium banana
1/2 cup nonfat cottage cheese
1/2 cup water

Preparation
Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

Nutrition
Per serving: 206 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 3 mg Cholesterol; 49 g Carbohydrates; 6 g Protein; 6 g Fiber; 133 mg Sodium; 625 mg Potassium
2 1/2 Carbohydrate Serving

Exchanges: 3 fruit, 1/2 nonfat milk

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Sweet Roasted Pear Salad

Reblogged from The Cherry Diaries:

This is a perfectly sweet and delicate, yet filling salad that is super easy to make, and serves up beautifully. Walnuts and gorgonzola add a rich texture and taste that is so satisfying with the sweet pear. This recipe was adapted from this Barefoot Contessa recipe which I plan to try sometime.

Ingredients:

1 bag Arugula/Spring Mix Lettuce (I added some baby spinach)

Read more… 178 more words

Super Paleo Pad Thai

Recipe clipped from TheClothesMakeTheGirl

This recipe is super healthy, a Paleo –– no grains, no dairy, no sugar, no soy, no legumes –– version of pad Thai, which we all know is tasty but not friendly to our bodies.

Ingredients, per person

• 1 cup cooked spaghetti squash
• 1/2 cup snap peas, slivered
• 1/4 onion, sliced thin
• Grilled chicken thigh or breast, diced (whatever amount you usually eat)
• 1 egg, scrambled with 1 teaspoon coconut aminos (a soy sauce substitute)
• Coconut oil
• 1 batch sunshine sauce, minus the water

Directions

1. Heat some coconut oil in a pan over medium-high heat (I use about 1 teaspoon). Saute the onion and snap peas until crisp-tender, but not too long! Then set aside.

2. Heat a little more coconut oil in the pan. Pour in the egg, and let it spread out into pancake. Cook until the egg is set and beginning to brown. Then flip to lightly brown the other side. Cut the egg into strips and set aside.

3. Heat a little more coconut oil in the pan. Add the spaghetti squash, snap peas/onions, egg and chicken. Stir fry until heated through.

4. Add the sunshine sauce and stir fry until everything is well-blended and hot.

Top with any or all of these:

• Chopped cashews, almonds or sunflower seeds
• Chopped scallions
• Chopped cilantro
• A squeeze of lime juice

Sunshine Sauce

Ingredients

• 2 tablespoons Sunbutter
• 1 tablespoon lime juice
• 1/2 clove garlic, crushed
• 1/2 teaspoon chili-garlic paste
• 1 teaspoon coconut aminos
• 2 tablespoons coconut milk
• 2 tablespoons water, as needed
• Pinch dried ginger

Directions

1. Blend all ingredients except water in a food processor or blender. Add water slowly until the sauce reaches your desired thickness.

2. Eat.

Note: The organic Sunbutter contains ONLY roasted sunflowers seeds, so if you’re very committed to avoiding added sugars, go for the organic. The “natural” and “crunchy” versions list dehydrated cane juice among the ingredients, which means it’s got a little added sugar. There are several online sources for organic Sunbutter, if you want to be hard routine about it. Prices range from $5 to $9 per jar.

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Red Lentil & Bulgur Pilaf Recipe

Red Lentils

As clipped by Bryan Carey, Assistant Manager of FT Dedham from The New York Times

Recipe By Martha Rose Shulman

Uncooked, soaked red lentils have a refreshing flavor and a sprout-like crunch. They also retain their beguiling salmon hue, contributing welcome color to this pilaf.

Ingredients
1/4 cup red lentils
1 small onion
3/4 cup brown lentils
3 garlic cloves, 1 crushed, the other 2 minced
Salt to taste
1 cup coarse bulgur
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds, lightly toasted and coarsely ground
1/4 cup finely chopped flat-leaf parsley, or a mixture of parsley and dill
2 tablespoons finely chopped fresh mint
Juice of 1 lemon (to taste)

Directions
Place the red lentils in a bowl, and cover with cold water. Soak for up to two hours or overnight in the refrigerator. Drain. The lentils should taste fresh, with a pleasant crunchy texture.

Cut the onion in half. Finely chop one half, and set aside. Combine the other half, intact, with the lentils and crushed garlic clove in a heavy saucepan. Add the bay leaf and 3 cups water. Bring to a boil, add salt to taste, reduce the heat, cover and simmer 30 to 35 minutes or until the lentils are tender but still intact. Taste and adjust seasoning. Remove the onion, garlic clove and bay leaf.

Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the lentils so that the hot broth covers the bulgur. Add enough water to cover the bulgur by 1/2 inch. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.

Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet. Add the minced onion. Cook, stirring, until tender, about five minutes. Stir in the garlic and cumin, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and the brown and red lentils. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Serve hot or room temperature.

Yield Serves six.

Advance preparation
You can make the pilaf hours ahead of serving, but do not add the herbs. Reheat in a microwave or in a nonstick skillet over medium heat, then stir in the herbs and serve.

Nutritional information per serving
248 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 40 grams carbohydrates; 10 grams dietary fiber; 11 milligrams sodium (does not include salt to taste); 12 grams protein

Martha Rose Shulman is the author of The Very Best Of Recipes for Health: 250 Recipes and More

By the way, here’s a great Red Lentil Soup Recipe

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Bryan Carey, Certified Personal Trainer FT Dedham
Bryan Carey is a certified personal trainer through International Sports and Science Association (ISSA). He holds a bachelor’s degree in exercise physiology from Bridgewater State University, along with CPR and AED certifications. He has always led an active lifestyle, becoming passionate about fitness in high school where he wrestled all four years. He trained friends for sports and general fitness and became nationally certified his freshman year of college. Bryan believes in well-balanced workout routines, combined with sound nutrition and cardiovascular exercise. He also believes exercise should be a routine and consistency is one of the most important factors of fitness.

FT Dedham

Check out FTGetsResults more information on all our studios across Northern New England

Healthy Recipe: Grilled Halibut with Mediterranean Salsa

Ingredients

Yield: 4 servings

Salsa
1 pound plum tomatoes, chopped
1 cup chopped arugula1 large shallot, finely chopped
¼ cup extra virgin olive oil
Juice from 1 medium lemon
1 can (15 ounces) Northern beans, rinsed and drained1 small jar capers (approximately 3 ounces), drained
¼ teaspoon salt
¼ teaspoon freshly ground pepper

Fish
4 (6-ounce) halibut steaks
2 tablespoons extra virgin olive oil
Salt and pepper to taste, optional

Fresh lemon slices, for garnish

Directions

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour.
Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving
(1 halibut steak plus approximately ¾ cup salsa)
Food Weight: 4.0, Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 692 mg,Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g

 

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Want nutritional guidance that is in-step with your fitness regimen? FT Studios give a full 360 degree fitness program that includes nutritional advice with personal and customized fitness instruction. To find a Fitness Together Studio near you go to FTGetsResults

Chill & Thrill: Healthy Smoothie Recipes

As clipped by the trainers of FT Dedham from Epicurious

Collected by Megan O. Steintrager from Bon Apetit Magazine

This summer is just sweltering. I still have to eat, so I am happy that the replacement blender for the one I recently broke arrived on my doorstep a few days ago — I can get back to making smoothies! A thick yogurt-based, fruit-sweetened shake is one of my favorite summer breakfasts, or post-exercise energy foods. While store-bought and chain-restaurant smoothies can have eight-bazillion hidden calories and a ton of sugar, it’s easy to keep your smoothies healthy when you make them at home. I tend to just dump a bunch of ingredients (yogurt, frozen banana and other fruit, peanut butter) in the blender and see what happens, but if you’re counting calories — or care about consistent results — measure the ingredients in the healthy smoothie recipes below:

Energy Shake
Kale is the secret, super-nutritious ingredient in this luscious and green smoothie. You don’t need a juicer to make this sweet, smooth drink, which is rich in vitamins A and C—a blender can puree the fibrous kale and s oft kiwi and banana.

yield: Makes 2 servings
active time: 10 minutes
total time: 10 minutes

Ingredients

• 1 1/2 cups fresh orange juice
• 1 banana, peeled, cut into 2-inch pieces
• 1/2 cup (packed) coarsely chopped kale leaves, center stalk and stem removed
• 1/2 kiwi, peeled
• 2 pitted medjool dates, coarsely chopped

Test kitchen tip: Freeze the banana for a colder, thicker beverage.

Preparation
Combine orange juice, banana, chopped kale, kiwi, and chopped dates in blender. Puree until smooth, stopping and scraping down sides of blender as needed. Divide between two 12-ounce glasses and serve.

Read More

Berry-Yogurt Smoothie
Low-fat yogurt and milk provide calcium and protein and make this smoothie substantial and satisfying. This low-fat drink couldn’t be easier to make. It has a thick, creamy texture produced by pureeing the frozen berries. No ice cubes necessary.

yield: Makes 2 servings

Ingredients

• cup frozen unsweetened raspberries
• 1 cup frozen unsweetened blackberries
• 1 8-ounce container vanilla yogurt
• 1 cup reduced-fat (2%) milk
• 3 tablespoons honey
• 1 teaspoon grated orange peel
• 1 teaspoon vanilla extract
• Large pinch of ground cinnamon

Preparation
Combine all ingredients in blender. Blend until thick and smooth, about 2 minutes. Pour into 2 large glasses and serve immediately.

Read More

Strawberry-Watermelon Smoothie
This light, hydrating dairy-free smoothie is a great source of vitamin C and cancer-fighting lycopene. Fresh ginger gives this a zesty kick.

yield: Makes 2 servings

Ingredients

• 3 cups 1-inch cubes seeded watermelon
• 2 cups frozen quartered hulled strawberries
• 1 1/2 teaspoons finely grated peeled fresh ginger
• 1 1/2 teaspoons fresh lime juice

Preparation
Combine all ingredients in blender and process until smooth. Divide smoothie between 2 glasses and serve.

Read More

Mango and Passion Fruit Smoothie
Researchers have discovered that drinking a slushie (or slurry) before exercise can help keep you cool and increase performance, according to the 2010 article To Beat the Heat, Drink a Slushie First from The New York Times. This icy smoothie would fit the bill nicely. Not to be confused with coconut milk, coconut water is the tart liquid found in the center of young coconuts.

yield: Makes 2 servings

Ingredients

• 2 cups 1/2-inch cubes peeled mango
• 2 cups crushed ice
• 5 tablespoons strained passion fruit juice (from about 8 passion fruits; seeds discarded)
• 1/4 cup coconut water (such as Vita Coco)
• 1 teaspoon honey

Preparation
Combine all ingredients in blender and process until smooth. Divide smoothie between 2 glasses and serve.

Read More

Peach, Soy, and Almond Smoothie
Whole almonds and almond milk flavor this dairy-free smoothie. To make it vegan, substitute agave for — or omit — the honey.

yield: Serves 2

Ingredients

• 1 1/2 cups diced pitted peaches
• 1 cup nonfat vanilla soy milk
• 1 cup ice cubes
• 8 natural almonds with skin, chopped
• 1 tablespoon honey
• 1/4 teaspoon almond extract
• Chopped almonds (for garnish)

Preparation
Combine peaches, soy milk, ice cubes, almonds, honey, and extract in blender. Puree until smooth. Pour smoothie into 2 glasses. Top each smoothie with chopped almonds and serve.

Read More

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Find more healthy smoothie recipes on Epicurious; plus find out whether frozen yogurt is really healthy from Gourmet Live.

Visit FTGetsResults for the full list of Fitness Together Studios in your area and our current special deals.

Healthy Recipes Using Greek Yogurt & Pumpkin

We found a few variations of this super nutritious blending of Greek Yogurt and Pumpkin. These snacks are packed with fiber, protein, good fat and calcium. This snack will also provide you with 180% of your daily requirement for vitamin A (a must-eat vitamin for healthy skin, hair and vision)!

Pumpkin Pie Greek Yogurt Snack

Ingredients
6 oz container of 0% fat-free Greek yogurt
¼ cup canned pumpkin puree (no sugar added)
2 packets sweetener of choice – Splenda/Stevia
¼ teaspoon pumpkin pie spice
2 tablespoons fat-free whipped cream
1 tablespoon chopped (diced) walnuts

Directions
Mix all ingredients together and top with whipped cream and walnuts.

Nutritional Information Per Serving
Food weight: 1.5
Calories: 170
Fat: 5 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 16 g
Dietary Fiber: 3 g
Sugars: 10 g
Protein: 17 g

Yield: 1 serving

Greek Yogurt Pumpkin Pie Smoothie

Recipe by Jenny Grothe from Voskos

Ingredients
1/2 cup nonfat Greek Yogurt
1/2 scoop zero or low-carb vanilla protein powder
1/3 cup pumpkin puree
1 cup unsweetened almond milk
1 tsp pumpkin pie spice
sweetener of choice – Splenda/Stevia – to taste
Ice to desired consistency

Directions
Add above ingredients to blender. Mix to desired consistency.

Nutritional Information Per Serving
Calories: 189
Total Fat: 3.58g
Saturated Fat: 0g
Cholesterol: 8.75mg
Sodium: 278.33mg
Total Carbohydrate: 12.49g
Dietary Fiber: 4.33g
Sugars: 6.66g
Protein: 26.83g

Yield: 1 serving

Pumpkin Pie Quinoa Parfaits

Recipe from How Sweet Eats

Ever since I had my first quinoa parfait on Labor Day, I haven’t been able to stop thinking about it. The texture, the taste… it was perfect. Plus, I really love yogurt but I don’t love it plain. I am always looking for new things to add in.

Naturally, I was adamant that my next parfait was going to contain pumpkin.

This time I also included graham cracker crumbs. They are so underrated. I love them so much that sometimes I consider simply eating a bowl containing a smidge of melted butter + graham cracker crumbs. Like a pie crust but without the filling.

Bonus points if you make your own grahams. I didn’t have time for such shenanigans. But I’m hoping to make them soon. As long as I don’t gobble them up straight from the oven, I will share the details.

One of the reasons I adore this parfait is that I love making healthy snacks that are fun and pretty. It is also stacked with protein-packed yogurt and quinoa, and fiber-rich pumpkin. Topped off with a sprinkle of pecans – you get a delicious balanced treat. This recipe yields two parfaits.

Jessica

Ingredients
2 cups Greek Yogurt
2/3 cups pumpkin puree
2 teaspoons pumpkin spice
1 teaspoon cinnamon
1/8 cup graham cracker crumbs
1/4 cup dry quinoa
pecans for garnish

Directions
Prepare quinoa according to directions on box. While cooking, mix yogurt, pumpkin and pumpkin spice together. Fill the bottom of 2 glasses with 1/4 cup graham cracker crumbs each. Spoon 1/2 cup of yogurt pumpkin mixture into glass.

Once quinoa is finished, season with cinnamon and let cool – I place mine in the fridge for 5 minutes. Once cool, add 1/2 cup quinoa to parfaits, then top with remaining Greek Yogurt. Sprinkle with pecans. Eat up!

[Sorry, HowSweetEats did not provide nutritional facts on their site.]