Misc. Recipes
The stuff I didn't know what else to do with for the time being!

Banana Bread

12 servings
Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium - one banana contains 450 mg, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans

Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Nutritional Information:
Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium

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Frozen Banana Cream

1 Serving

This is an old restaurant trick that has been around for years. Use this delightfully simple "sorbet" wherever you would use ice cream. Try it sprinkled with chopped nuts, or on a bed of pureed raspberries or strawberries.

Ingredients:
1 very ripe banana

Instructions:
Peel the banana and cut it into chunks. Put the chunks, uncovered, on a plate in the freezer, and freeze for at least an hour. (They can stay overnight.) When you're ready to serve, take out the banana and put the frozen pieces in a blender or food processor, and process until smooth, scraping down the sides of the container as needed. As the bananas thaw slightly, the texture will become smooth and creamy.

Nutritional Information:
Per serving:
92 calories
0 g total fat (0 g sat)
0 mg cholesterol
23 g carbohydrate
1 g protein
2 g fiber
1 mg sodium

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Chicken Tikka with Baby Spinach and Tomatoes

2 Servings

Ingredients:
8 ounces chicken breast (one large or two small breasts) boneless, skinless
½ cup plain, low-fat yogurt
2 tsp garlic, chopped
2 tsp ginger root, chopped
1 tsp ground cumin
1 tsp ground turmeric
1 tbsp fresh mint or coriander, chopped (optional)
2 cups cherry tomatoes (preferably organic)
2 cups baby spinach leaves (preferably organic)

Instructions:
1. Mix the yogurt well with the garlic, ginger, spices and fresh mint. Cut chicken into fairly large chunks, about five or six pieces for each breast. Soak the chicken pieces in the yogurt mixture, turning over to make sure all parts are coated. Let the chicken sit in the fridge in the marinade for an hour or two, if possible.
2. Preheat the broiler. Place the chicken pieces on a lightly-oiled baking pan or piece of tinfoil, and broil for 5 minutes. Turn the chicken pieces over, add the cherry tomatoes and broil for another five minutes. (The pan should be at least 10 inches from the broiler.)
4. Put spinach leaves in a saucepan with ¼ cup of boiling water. Cover tightly and steam for 3 minutes. Drain. Serve the chicken and tomatoes on a bed of spinach.

Nutritional Information:
Per serving:364 calories,4 g total fat (1 g sat),54 mg cholesterol,54 g carbohydrate,30 g protein,3 g fiber,128 mg sodium


Pink Lentil Curry

6 Servings
Lentils are a wonderful source of protein, calcium, and iron. They are a staple ingredient in Indian cooking, and combine well with many different seasonings. You may be most familiar with brown or green lentils, but there are lentils out there in black, yellow, red and pink. Look for these more exotic varieties in Indian and specialty food stores. Similarly, not all curry powders are the same, ranging from quite mild to very hot. In making this side dish, start with a small amount and taste it to be sure your dish meets the comfort and taste level of your guests!

Ingredients:
1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).
2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.
3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.
4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.
5. Serve with rice.

Nutritional Information:
Per serving: 483 calories, 4 g total fat (0 g sat), 90 g carbohydrate, 24 g protein, 18 g fiber, 350 mg sodium


French Toast and Berries

Makes 1 Serving
Ingredients
2 slices whole-wheat bread
1/3 cup egg-white substitute
1 teaspoon canola oil
1 teaspoon sugar-free maple syrup
1 cup blueberries or strawberries

Instructions:
Dip 2 slices of whole wheat bread in 1/3 cup egg-white substitute, then brown in a nonstick skillet with 1 teaspoon canola oil. Top each slice with 1/2 teaspoon of maple syrup and 1/2 cup of blueberries or strawberries.

Nutritional Information:
Per serving: 302 calories, 7g fat, 488mg sodium, 41g carbohydrates, 6g fiber, 16g protein
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Escarole and Chickpeas

2 Servings

Greens and beans is an Italian classic. If you are using canned chickpeas or garbanzos, rinse them well to remove most of the salt. Try sprinkling this with a bit of balsamic vinegar.

Ingredients:
1 tsp extra-virgin olive oil
1 small head escarole
2 cloves garlic, minced
1 cup chickpeas
Balsamic vinegar, lemon juice or salt and pepper to taste (optional)
2 tsp grated Parmesan cheese (optional)

Instructions:
Wash the escarole and pat dry. Tear into pieces and set aside. Heat the olive oil in a medium skillet. Add the garlic and chickpeas. Cook, stirring constantly for about 2 minutes or until garlic just begins to turn golden. Add the escarole and continue to cook until the escarole is limp but still bright green. Season to taste and sprinkle with grated Parmesan cheese, if using.

Nutritional Information:
Per serving:
272 calories
14 g total fat (2 g sat)
0 mg cholesterol
29 g carbohydrate
9 g protein
8 g fiber
231 mg sodium

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Stuffed Potatoes

6 Servings

As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.

Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 teaspoon salt
1 tablespoon olive oil
1-2 tablespoons rice milk or soy milk
2 tablespoons grated Parmesan cheese

Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.

2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.

3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.

4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.

Nutritional Information:
Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium

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Sesame-Almond Cookies

4 Dozen

Almost everyone loves cookies. Most store bought varieties, though, are filled with partially hydrogenated oils and other undesirable ingredients. These tasty little cookies are actually made with olive oil and a host of other wholesome additions like tofu and chopped almonds. Enjoy a cookie with a cup of hot green tea to make you feel that life is really worth living!

Ingredients:
3/4 cup whole-wheat pastry flour
3/4 cup unbleached white flour
1 teaspoon baking powder
1/8 teaspoon salt
1/4 cup sesame seeds, toasted
3/4 cup raw almonds, coarsely chopped
4 ounces silken tofu
1/2 cup light olive oil
3/4 cup light brown sugar, packed
1 tablespoon almond extract

Instructions:
1. Preheat oven to 350 degrees F.

2. In a bowl, stir together the flours, baking powder, and salt. Mix in the sesame seeds and chopped almonds.

3. In another bowl, mash the tofu and combine with the olive oil, sugar, and almond extract. Mix well.

4. Using a rubber spatula, fold the wet ingredients into the flour mixture. Roll the mixture into one-inch balls, flatten between your palms, and place them on ungreased baking sheets. Bake the cookies about 10 minutes, until the edges begin to brown. Remove from the cookie sheet and cool on a rack.

Nutritional Information:
Per serving:
86 calories
6 g total fat (1 g sat)
0 mg cholesterol
7 g carbohydrate
1 g protein
1 g fiber

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Eggplant-Walnut Pate

8 Servings
Traditional patés are often made from high-fat meats and liver. They can be delicious and quite elegant, but less than nutritious. This vegetarian version is elegant, filled with flavor, and nutritious. Enjoy it on a special occasion or as an everyday spread with whole grain crackers.

Ingredients:
1 large eggplant
1 cup walnut pieces
2 teaspoons fresh gingerroot, peeled, grated, and finely chopped
2 cloves garlic, mashed
1 tablespoon extra-virgin olive oil
1/8 teaspoon ground allspice
Salt and hot pepper sauce to taste

Instructions:
1. Preheat oven to 450 degrees F. Pierce the eggplant with a fork in several places and bake until very soft, about 45 minutes.

2. While the eggplant is baking, grind the walnuts in a food processor until very fine, and set aside.

3. Remove the eggplant from oven, slash to let steam escape, drain off any liquid, and scrape the pulp into a food processor with the gingerroot, garlic, and olive oil. Process until smooth.

4. Add the ground walnuts and allspice, and process until smooth.

5. Season to taste with the salt and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm.

Nutritional Information:
Per serving:
98 calories
8 g total fat (1 g sat)
0 mg cholesterol
6 g carbohydrate
2 g protein
2 g fiber
150 mg sodium

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Quick Breakfast Quesadilla

1 Serving
This is a quick fix for mornings when you just can't face another bowl of porridge or whole grain cereal. These little quesadillas also make good lunches or afternoon snacks for children. As always, you can enhance the nutritional content by adding in any finely chopped vegetable or a handful of baby spinach leaves.

Ingredients:
1 egg
1 ounce grated low-fat cheese or Parmesan cheese
1 tablespoon salsa
1 small flour tortilla (preferably whole wheat)

Instructions:
Preheat the oven to 350 degrees. Scramble the egg quickly in a small skillet. Fold in the salsa and cheese. Put the tortilla on a lightly oiled cookie sheet. Put the egg mixture on one half and fold over the other half to cover. Bake for 5 minutes or until the tortilla is crisp.

Nutritional Information:
Per serving:
234 calories
12 g total fat (5 g sat)
202 mg cholesterol
18 g carbohydrate
15 g protein
1 g fiber
460 mg sodium

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Squash Pie

8 Servings
The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC. The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size and the external color of their hard skins, most can be treated the same in the kitchen -- baked, pureed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.

Ingredients:
1 recipe for Easy Pie Crust (two 9" crusts, available on My Optimum Health Plan)
1/2 cup raw cashew pieces
1 cup water
4 1/2 tablespoons cornstarch or arrowroot
6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)
1/2 cup white sugar
1/2 cup light brown sugar, packed
4 tablespoons brandy
1 1/2 teaspoons cinnamon
3/4 teaspoon powdered ginger
1/2 teaspoon ground cloves
3/4 cup walnuts, chopped

Instructions:
1. Preheat oven to 400 degrees F.

2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.

3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.

4. Add the cashew mixture to the squash and mix well.

5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.

7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature. Nutritional Information:

Per serving:
200 calories
6 g total fat (1 g sat)
0 mg cholesterol
34 g carbohydrate
3 g protein
3 g fiber

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Carrot Cake

9 Servings
Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!

Ingredients:
2 cups firmly packed finely grated carrots (3 large)
Juice of 1 large orange
2 tsp vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup walnuts, chopped

Instructions:
1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan. Nutritional Information:

Per serving:
334 calories
9 g total fat (1 g sat)
0 mg cholesterol
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium

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Green Cabbage and Mushrooms

6 Servings
Ingredients:
1 small green cabbage, cored and diced, about 6 cups
1 cup vegetable stock
1 tablespoon extra-virgin olive oil
1 medium onion, diced
1/2 pound mushrooms (shiitake or oyster, if possible)
1 1/2 tablespoons cornstarch mixed into 1/4 cup cold water
1 tablespoon fresh dill weed, chopped, or 1 teaspoon dried
1/2 teaspoon paprika
Salt and black pepper to taste

Instructions:
1. In a covered pot over high heat, steam the cabbage in the stock for 5 minutes until it is just wilted and still bright green. Remove from heat and remove cover.

2. While the cabbage cooks, heat the olive oil in a large skillet or wok, and sauté the onion and mushrooms until they brown. Add the cabbage and heat through, mixing well. Stir the cornstarch mixture well and add it to skillet. Bring mixture to boil, stirring, until liquid thickens. Reduce heat and season to taste with dill, paprika, salt, and pepper.

Nutritional Information:
Per serving:
74 calories
3 g total fat (0 g sat)
0 mg cholesterol
10 g carbohydrate
2 g protein
1 g fiber
150 mg sodium

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Potato Pancakes

8 pancakes
I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.

Ingredients:
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup olive oil

GARNISH:
Low-fat sour cream
Fresh applesauce

Instructions:
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)

2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.

3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.

4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.

Nutritional Information:
Per serving:
246 calories
8 g total fat (1 g sat)
27 mg cholesterol
39 g carbohydrate
5 g protein
3 g fiber

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Blueberry Pie

8 servings
Blueberries have been touted as the food with the most antioxidant potential. Their power comes from their anthocyanins, which give them their color, and loads of vitamin C. This delightful pie is loaded with these dark-blue gems. The cooked and cooled filling is poured into a 9-inch baked pie crust.

Ingredients:
1 1/2 pounds fresh or frozen blueberries
1/2 cup light brown sugar
Juice of 1/2 fresh lemon
1 tsp cinnamon
2 tbsp cornstarch or arrowroot powder
2 tbsp cold water
1 baked Easy Pie Crust

Instructions:
1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.

2. Add the sugar, lemon juice, and cinnamon, and cook for another 2 minutes.

3. Mix the cornstarch or arrowroot well with the water, and pour mixture into the simmering blueberries while stirring. Cook, stirring, until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.

4. Spoon mixture into pie crust and refrigerate for at least 2 hours before serving.

Nutritional Information:
Per serving:
163 calories
2 g total fat (0 g sat)
0 mg cholesterol
36 g carbohydrate
2 g protein
3 g fiber

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Kasha with Vegetables

4 servings
Kasha boasts a wonderfully nutty flavor when toasted. You can buy it already toasted. If you buy the untoasted variety, toss it lightly in a dry skillet over medium heat until it colors. Hearty, but not too heavy, kasha is a staple of Northern Europe and Russia traditionally served as an accompaniment to meats, in pilafs or as the essential ingredient in many traditional Jewish dishes like kasha varnishkes. Exotic though it may sound, kasha is just basic buckwheat groats, used like a grain, but botanically just a cousin of true grains. Once only available through specialty grocers, you'll find kasha in many health food stores and supermarkets now as well. So, by all means, go nuts with kasha!

Ingredients:
2 ounces dried mushrooms
1 cup toasted buckwheat groats (kasha)
1 large carrot, sliced
1 medium onion, coarsely chopped
Salt or natural soy sauce to taste

Instructions:
1. Soak the dried mushrooms (shiitake or porcini are very flavorful) in water until soft.

2. Drain, saving the soaking water, and slice, discarding any tough portions.

3. Add the groats to 3 cups boiling water (including the mushroom-soaking liquid), lower heat, and add the carrot, the onion and the mushrooms.

4. Cover and simmer until water is absorbed. Add salt or natural soy sauce to taste.

Nutritional Information:
Per serving:
147 calories
1 g total fat (0 g sat)
0 mg cholesterol
32 g carbohydrate
6 g protein
5 g fiber
150 mg sodium

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Hummus

10 servings
This wonderful bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.

Ingredients:
1-3/4 cups dried chickpeas (garbanzos)
1 teaspoon baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 teaspoon ground cumin
3-4 cloves garlic, mashed
1 tablespoon extra-virgin olive oil

Instructions:
1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover.

2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid.

3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest.

4. Put the drained chickpeas in a food processor and process to a rough purée, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.

5. Scrape the mixture into a bowl. Stir in the olive oil.

6. Serve with pita bread, whole-grain crackers, or carrot sticks.

Nutritional Information:
Per serving:
102 calories
5 g total fat (1 g sat)
0 mg cholesterol
11 g carbohydrate
4 g protein
3 g fiber
150 mg sodium

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