Mind-Body Wellness Center Discussion Forum

Recipe: Kids in the Kitchen-Maciflower and Cheese

Katie — Fri, 27 Jun 2008 18:02:08 GMT

Maciflower and Cheese

Ingredients:

4 cups cauliflower flowerets, fresh

1/2 pound whole wheat elbow noodles

1/2 cup skim milk

1/2 cup low sodium chicken broth

1/2 pound American reduced-fat cheese slices, torn

1 teaspoon Dijon mustard

2 tablespoons cornstarch

1/4 cup water

Directions:

1. Bring a large pot of water to a boil and then add the cauliflower flowerets and the whole wheat pasta. Season the water with salt as desired and cook for 10 minutes until the pasta and the cauliflower are fork tender. Drain and set aside until cheese sauce is prepared.

2. In a small sauce pot, combine the milk, broth, cheese pieces and Dijon mustard and heat over medium to medium low heat. Stir frequently with a whisk into a smooth consistency.

3. In a separate container combine the cornstarch and 1/4 cup water and gradually add the slurry to the cheese sauce mixture. Continue to stir until sauce thickens.

4. Pour the cheese sauce over the drained cauliflower and pasta and stir to combine. Season with black pepper and parsley as desired. Makes 8-1 cup servings.

Nutrition Information: 195 Calories, 5 grams of Total Fat, 3 grams Saturated Fat, 29 grams of Total Carbohydrate, 4 grams Dietary Fiber, 12 grams Protein, 471 mg Sodium.

Recipe: Kids in the Kitchen-Pineapple Peach Salsa with Homemade Tortilla Chips

Katie — Fri, 27 Jun 2008 18:01:20 GMT

Pineapple Peach Salsa

Ingredients:

2 cups no added salt diced tomatoes, drained

1 cup crushed pineapple, drained but do not squeeze the juice out

2 small peaches, whole, pitted and chopped

1/4 small red onion, diced fine

2 cloves garlic, grated

1 small jalapeno pepper, seeded and minced

1/4 cup cilantro, chopped

1/4 cup lime juice

1/8 teaspoon salt

Directions:

1. Combine all of the ingredients in a bowl. Use a blender on pulse, if desired, to create a smoother texture. Let the mixture rest in the refrigerator for 2+ hours for the flavors to combine. Makes 12-1/2 cup servings.

Nutrition Information: 34 Calories, trace grams Total Fat, 0 grams Saturated Fat, 8 grams Total Carbohydrate, 1 gram Dietary Fiber, trace grams Protein, 41 mg Sodium.

Homemade Tortilla Chips

Ingredients:

8 whole wheat tortilla wraps (100 calories each or less)

cooking spray

1/4 teaspoon coarse grain salt

Directions:

1. Preheat oven to 350 degrees. Using kitchen shears cut the tortillas into 8-10 triangles. Coat a large baking sheet with cooking spray and lay the tortillas in a single layer on the baking sheet. Spray tortillas with cooking spray and sprinkle salt over top. Bake tortillas at 350 degrees for about 7 minutes, turn them over and bake for an additional 3-5 minutes or until golden brown and crispy. Makes 8 servings.

Nutrition Information: 100 Calories, 3 grams Total fat, trace grams Saturated Fat, 17 grams Total Carbohydrate, 8 grams Dietary Fiber, 9 grams Protein, 439 mg Sodium (This information is based on a particular type of whole wheat tortilla, check the nutrition facts label on your tortilla to determine its nutritional information. The cooking spray adds an insignificant amount of fat and the teaspoon of salt only adds 60 mg of sodium per serving)

Recipe: Kids in the Kitchen-Tropical Carrot Cake Muffins

Katie — Fri, 27 Jun 2008 17:59:50 GMT

Tropical Carrot Cake Muffins

Ingredients:

1/2 cup whole wheat flour

1/2 cup all-purpose flour

1 teaspoon baking soda

1/8 teaspoon salt

1 cup shredded carrot

3/4 cup crushed pineapple in its own juice

1/4 cup sugar

1/4 cup brown sugar

1/2 cup egg substitute

2 tablespoons canola oil

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 tablespoons chopped walnuts

Directions:

1. Preheat oven to 325 degrees and spray a mini muffin tin with non-stick cooking spray.

2. Mix together the flours, baking soda, salt, spices and walnuts in one bowl.

3. In a separate bowl combine the shredded carrot, pineapple, sugars, egg substitute and canola oil.

4. Make a well in the middle of your dry ingredients and pour in the wet ingredients. Stir until just combined, lumps are ok; be careful not to over mix.

5. Fill a 24-mini muffin tin; bake at 325 degrees for 20-25 minutes. Makes 12-2 muffin servings.

Nutrition Information: 121 Calories, 4 grams Total Fat, trace grams Saturated Fat, 19 grams Total Carbohydrate, 1 gram Dietary Fiber, 3 grams Protein, 152 mg Sodium.

Recipe: Berry-licious Lemon Pie

AmyHoegerl — Thur, 26 Jun 2008 21:01:24 GMT

Enjoy this cool and refreshing dessert on a warm summer day.

Berry-licious Lemon Pie

1 cup graham cracker crumbs

3 tablespoons light margarine

2 cups skim milk

2 small packages instant lemon pudding

cup each fresh raspberries and blueberries

1 container fat-free whipped topping

Combine the graham cracker crumbs and margarine in a medium bowl, then press into the bottom and up the sides of a 9-inch pie plate. Bake at 350 degrees for 10-15 minutes until golden brown; allow to cool.

In another medium bowl, combine the skim milk and pudding mixes (mixture will be thick). Once thick, spoon 1 cups of this mixture into cooled crust. Top with of the raspberries and blueberries.

Add 1 cups of the whipped topping to the remaining lemon pudding and combine. Spread this mixture over the berries, then top with remaining whipped topping. Garnish with remaining berries. Refrigerate for 3 or 4 hours before slicing. Makes 8 servings.

Calories 137, Fat 4 grams, Saturated Fat 1 gram, Carbohydrate 23 grams, Fiber 1 gram, Protein 3 grams; Sodium 295 milligrams.

Recipe: Undeviled Eggs

AmyHoegerl — Thur, 26 Jun 2008 21:00:30 GMT

Intrigue your family and guests with this incredible version of traditional deviled eggs!

Undeviled Eggs

8 hard-boiled eggs, halved

cup egg substitute

cup fat-free mayonnaise

1 tablespoon mustard

2 tablespoons horseradish, drained (optional)

3 tablespoons relish, drained

Paprika

Remove yolks from eggs and discard; set whites aside. In a small skillet, saut the scrambled eggs until just set. Add to a food processor, along with the mayonnaise, mustard and horseradish. Process until smooth, then add the relish and stir. Fill egg whitse with this mixture, then sprinkle tops with paprika. Makes 16 servings.

Calories 31, Fat 1 gram, Saturated Fat trace, Carbohydrate 3 grams, Fiber trace, Protein 3 grams, Sodium 163 milligrams.

Recipe: Cauliflower Crunch Salad

AmyHoegerl — Thur, 26 Jun 2008 20:57:55 GMT

Expect an empty dish when you serve this delicious salad to family and friends!

Cauliflower Crunch Salad

1 cup fat-free mayonnaise

1 tablespoon cider vinegar

1 teaspoon mustard

1 teaspoon sugar

teaspoon each paprika and pepper

1 head of cauliflower, cut into crowns

1 cup celery, chopped

2/3 cup onion, chopped

16 ounces frozen peas and carrots, thawed and drained

6 whole, cooked egg whites, chopped

Combine mayonnaise, vinegar, mustard, sugar, paprika and pepper in a medium bowl.

In a large bowl, combine all vegetables and egg whites, then stir in mayonnaise mixture. Refrigerate until chilled. Makes 10 servings.

Calories 68, Fat trace, Saturated Fat trace, Carbohydrate 16 grams, Fiber 2 grams, Sodium 588 milligrams.

Recipe: BBQ Green Beans

AmyHoegerl — Thur, 26 Jun 2008 20:54:52 GMT

Enjoy this delicious twist on an old favorite!

BBQ Green Beans

cup ketchup

2 tablespoons brown sugar

2 tablespoons Splenda

1 tablespoon Worcestershire sauce

4-5 slices turkey bacon, cooked and crumbled

cup onion, chopped

1 pound fresh green beans, trimmed

In a small bowl, combine ketchup, brown sugar, Splenda, and Worcestershire sauce. Add in bacon and onion; set aside.

Place green beans into an 11 x 7 baking dish sprayed with nonstick cooking spray; top with ketchup mixture. Cover and bake at 350 degrees for 30 minutes, then uncover and continue baking for 10 minutes. Makes 8 servings.

Calories 62, Fat 1 gram, Saturated Fat trace, Carbohydrate 11 grams, Fiber 2 grams, Protein 2 grams, Sodium 293 milligrams.

Recipe: Enjoy It Outdoors - Banana Cocoa Cake

LeslieLawton — Tue, 03 Jun 2008 19:06:48 GMT

Excite your taste buds with this fudgey cake!

Banana Cocoa Cake

cup sugar

cup butter, softened

1 cup mashed, ripe bananas

2 large eggs

1 teaspoon instant coffee granules

1 teaspoon vanilla

cup whole wheat flour

cup all purpose flour

cup unsweetened cocoa

teaspoon baking soda

teaspoon salt

Spray and 8-inch baking pan with nonstick cooking spray.
Preheat oven to 350 degrees.
Combine sugar and butter in a large bowl by beating with a mixer at medium speed until light and fluffy.
Blend in banana, followed by each egg and blending well after each addition. Add the coffee and vanilla.
In another bowl, combine the flour and remaining ingredients with a whisk.
Add flour mixture to egg mixture until just combined.
Bake bread at 350 degrees for 40 minutes or until a wooden toothpick inserted in the center comes out clean.
Cool bread in a pan on a rack.
Remove from pan and dust with powdered sugar if desired for a lovely presentation.

Makes 16 servings

Nutrition Information: Calories 120, Protein 2 gm, Total Carbohydrate 20 gm, Dietary Fiber 2 gm, Total Fat 4 gm, Saturated Fat 2 gm, Sodium 106 mg

Recipe: Enjoy It Outdoors - Buffalo Chicken Roll Ups

LeslieLawton — Tue, 03 Jun 2008 19:04:52 GMT

Get all the flavor of buffalo wings without all the excess calories in these fabulous roll ups!

Buffalo Chicken Roll Ups

2 teaspoons olive oil

1 pound chicken tenders

2 tablespoons hot sauce

2 tablespoons vinegar

1/8 teaspoon cayenne pepper

2 tablespoons lite mayonnaise

cup blue cheese, crumbled

2 tablespoons fat free plain yogurt

4 whole-wheat Flat Outs

1 cup romaine lettuce, sliced

1 cup celery sliced

1 tomato, diced

Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders and cook on both sides until juices run clear and the tenders are no longer pink in the middle (roughly 6 minutes total).
While the chicken cooks; combine hot sauce, vinegar, and cayenne pepper in a large bowl. To the hot sauce mixture, add the cooked chicken tenders and toss to coat.
Whisk together the next 3 ingredients.
Assemble the roll ups by placing of the blue cheese mixture down the center of each Flat Out, followed by of the chicken mixture, lettuce, celery and tomato. Drizzle each roll up with any of the remaining hot sauce if desired and roll each wrap tightly.

Makes 4 servings

Nutrition Information: Calories 299, Protein 37 gm, Total Carbohydrate 22 gm, Dietary Fiber 9 gm, Total Fat 10 gm, Saturated Fat 2 gm, Sodium 800 mg

Recipe: Enjoy It Outdoors - Broccoli Cauliflower Salad

LeslieLawton — Tue, 03 Jun 2008 18:45:36 GMT

Heres a tasty way to enjoy all the flavor of potato salad without all the carbs. and with more color to boot!

Broccoli Cauliflower Salad

2 cups broccoli florets

2 cups cauliflower florets

1 cup green pepper, chopped

1 cup celery, chopped

1 cup tomatoes, seeded and chopped

cup reduced fat shredded cheddar cheese

6 green onions with tops, sliced

1 cup reduced-fat mayonnaise

1 cup reduced-fat sour cream

1 tablespoon lemon juice

1 tablespoon Splenda sugar substitute or sugar

1. In large bowl, combine the first nine ingredients. Blend together the remaining ingredients in small bowl.

2. Toss the dressing mixture with cheese and vegetables. Chill.

Makes 14 servings

Nutrition Information: Calories 83, Protein 2 gm, Total Carbohydrate 5 gm, Dietary Fiber 1 gm, Total Fat 6 gm, Saturated Fat 2 gm, Sodium 120 mg

Recipe: Campfire Desserts-Ginger Baked Peaches

Katie — Thur, 22 May 2008 19:53:39 GMT

Ginger Baked Peaches

Servings: 2

Ingredients:

2 large peaches, freestone

1 teaspoon ginger root, grated

1 teaspoon light margarine, melted

2 teaspoons brown sugar

2 teaspoons almonds, ground

Directions:

1. Preheat the oven to 350 degrees or light grill to medium heat or create a bed of red campfire coals without flames.

2. Cut the peaches in half and remove the pit; Combine the ginger root, brown sugar and almonds.

3. Fill 2 peach halves with the ginger mixture and dot each half with 1/2 tsp of light margarine; Place the other peach halves on top.

4. Wrap the peaches individually in foil and bake for 20 minutes until the flesh of the peach is fork tender.

Nutrition Information per Serving: Calories 78; Total Fat 2 gm; Protein 1 gm; Carbohydrate 15 gm; Dietary Fiber 2 gm; Sodium 25 mg.

Recipe: Campfire Desserts-Orange Shell Angel Cakes

Katie — Thur, 22 May 2008 19:44:51 GMT

Orange Shell Angel Cakes

Servings: 4

Ingredients:

3 tablespoons cake flour, sifted

1 teaspoon cake flour, sifted

1 1/2 tablespoons granulated sugar

1 1/2 tablespoons powdered sugar

1/16 teaspoon salt

2 large egg whites, whole, room temperature

1/4 teaspoon cream of tartar

1/4 teaspoon almond extract

1/4 teaspoon vanilla extract

2-4 whole orange shells

Directions:

1. Preheat the oven to 350 degrees or light grill to medium heat or create a bed of red campfire coals without flames. Wash oranges and then cut in half. Using a spoon, carefully scoop out the flesh be sure to leave the shell of the orange intact.

-If baking orange shell angel cakes in the oven: Place 4 halved orange shells into a muffin tin and fill extra muffin holes 1/2 way with water.

-If baking on a grill or over campfire coals: Lay 1 sheet of foil, large enough to cover the entire orange, underneath 4 halved shells. Save the other 4 halves to place on top after filling. Create a ring of foil to help hold each of the orange shells upright later during cooking.

2. Sift flour, powdered sugar and salt together 3 times and set aside.

3. Beat egg whites until foamy, add cream of tartar and continue to beat until soft peaks form, beat in granulated sugar 1/2 at a time until stiff peaks form. Fold in vanilla and almond extracts.

4. Gently fold in flour mixture 1/2 at a time. Spoon into the 4 halved orange shells. Place the other 4 halved shells on top if using the grill or hot coal method.

5. Bake for 15 minutes or until top springs back and is lightly browned.

Nutrition Information per Serving: Calories 60; Total Fat trace gm; Protein 2 gm; Carbohydrate 12 gm; Dietary Fiber 0 gm; Sodium 72 mg

To make with cake mix: Combine 1/2 cup of yellow or white cake mix with 1/3 cup of water. Fill 2 orange shell halves and then follow steps 4 and 5 above.

Recipe: Campfire Desserts-Baked Apples

Katie — Thur, 22 May 2008 19:38:07 GMT

Baked Apples

Servings: 1

Ingredients:

1 medium apple

1 teaspoon brown sugar

1/2 tablespoon raisins

1/2 teaspoon cinnamon

1 teaspoon light margarine

Directions:

1. Preheat the oven to 350 degrees or light grill to medium heat or create a bed of red campfire coals without flames.

2. Core the apple leaving the bottom intact; Layer the brown sugar, raisins and cinnamon in the core of the apple.

3. Melt the light margarine and drizzle it into the core of the apple.

4. Wrap the apple in foil and bake for 20-30 minutes in the oven, on the grill or over the coals; until the apple flesh is fork tender.

Nutrition Information per Serving: Calories 126; Total Fat 2 gm; Carbohydrate 28 gm; Dietary Fiber 5 gm; Sodium 48 mg.

Recipe: Campfire Desserts-Banana Boats

Katie — Thur, 22 May 2008 19:32:07 GMT

Banana Boats

Servings: 1

Ingredients:

1 small banana

1/2 teaspoon natural peanut butter

1/4 teaspoon mini-chocolate chips

4 each miniature marshmallows

Directions:

1. Preheat the oven to 350 degrees or light grill to medium heat or create a bed of red campfire coals without flames.

2. Peel back one section of the banana peel, leaving one end attached; Using a small spoon scoop out a small ditch in the banana.

3. Spread the peanut butter into the ditch of the banana, sprinkle on the chocolate chips and place the marshmallows evenly throughout the length of the banana.

4. Replace the peel and wrap the banana in foil.

5. Cook for ~10 minutes until the chocolate and marshmallows have melted.

Nutrition Information per Serving: Calories 138; Total Fat 4 gm; Protein 2 gm; Carbohydrate 31 gm; Dietary Fiber 3 gm; Sodium 13 mg.

Recipe: Asian Inspired - Fresh Fruit Medley with Whipped Topping

LeslieLawton — Tue, 20 May 2008 17:22:33 GMT

Enjoy this whole new spin on a fruit medley!

Fresh Fruit Medley with Whipped Topping

For the fruit medley:

1 fresh pineapple, cut into cubes

1 cantaloupe, cut into cubes

1 honeydew, cut into cubes

Toss all ingredients together in a large bowl.

For the whipped topping:

8 ounces lite whipped topping

6 ounces lite strawberry flavored yogurt

Whisk together whipped topping and yogurt.
Top each serving of fruit with a dallop of whipped topping.

Serves 16

Nutrition Information: 110 calories, total fat 2 gm, saturated fat 0 gm, carbohydrate 22 gm, fiber 2 gm, protein 1 gm, sodium 29 mg