Refreshing Orange Banana Ambrosia Perfect for Spring

Orange Banana Ambrosia Perfect for Spring

The challenge this month for Recipe Reduxers is to create a recipe using maple syrup or honey to add natural sweetness to foods.  I wanted to create a fruit dessert that is light, refreshing, and easy. Sunkist has a navel orange variety called Cara Cara that is available now through April. This orange is grown in California's San Joaquin Valley and has flesh that is red to pinkish red in color. According to Sunkist's website, the Cara Cara orange is "exceptionally sweet with a tangy cranberry-like zing. It is a rich source of vitamins A, C, fiber and lycopene."

So, I decided to make an ambrosia, using cara cara oranges, banana, Greek-style vanilla yogurt,  maple syrup, and coconut. I found cara cara oranges featured in my market, $3.99 for a 3-pound bag that contained 8 oranges. That works out to 50 cents an orange.

Here is the complete recipe:

Orange  Banana Ambrosia

Ingredients:

1/2 cup vanilla nonfat Greek-style yogurt
2 Tbsp maple syrup or honey or agave syrup
2 cara cara oranges, peeled and sliced crosswise, and then into chunks (or other oranges)
1 medium banana, peeled and sliced
4 Tbsp shredded or flaked coconut, toasted

Directions:

In medium bowl, combine yogurt and syrup. Add orange chunks and banana slices and mix well. Scoop into 4 individual dessert glasses and sprinkle each with a tablespoon of toasted coconut.

Makes 4 servings (1/2 cup each).

Nutrition Information per Serving:

127 calories, 2 g total fat, 1 g saturated fat, 2 mg cholesterol, 3 g dietary fiber, 4 g protein, and 26 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin C (64% of DV) and a good source of fiber (11%).

Cost per Serving: $0.72

Pricing Note: all ingredients were at “regular” prices except the cara cara oranges on sale for $3.99 for a 3-pound bag and the Greek-style yogurt on sale for $1.00 for a 5.3 ounce container.

Click here to download & print the Orange Banana Ambrosia recipe.

Deep Dark Chocolate Almond Sauce

February's theme for Recipe Redux is "Chocolate Love is in the Air."So this month members of Recipe Redux are offering somewhat "healthier" chocolate recipes that will make your heart grow fonder - and stronger.

I love chocolate. Dark chocolate that is. I'm not a fan of milk chocolate. It's great that science now supports that dark chocolate can be healthy, in moderation. Some research shows that eating dark chocolate may be associated with decreased rates of stroke, lower blood pressure and reduced rates of cardiovascular disease. A number of different compounds with cocoa and cocoa butter are thought to be at least partly responsible for these effects, including flavonoids (especially catechins, epicatechins, and procyanidins), sterols, fiber, minerals, and fat. The fats in cocoa butter present an interesting story. Stearic acid is one of the primary fats in cocoa butter. Even though it is a saturated fat which should be limited in one's diet, the stearic fatty acid in cocoa butter is unusual in that it has been shown not to elevate blood cholesteol levels like other saturated fats do.

I typically eat one square (about 1/2 an ounce) of Trader Joe's dark chocolate a day. There are 40 squares in one pound-plus chocolate bar (17.6 ounces) that sells for $4.99 in my market. That equates to only 12.5 cents for one square. And it is so good. Trader Joe's get there chocolate from Belgium. And, for me, one square is just enough to satisfy my chocolate cravings.

My recipe for this month's Recipe Redux is Deep Dark Chocolate Almond Sauce. The sauce can be eaten any time of day and is great on bagels, toast, pancakes, and waffles. Or use it as a dip for strawberries or other fruit or as a topping for lowfat ice cream. The recipe goes together very quickly and if you're like me, you've got the ingredients on hand and can whip up a batch on short notice.  The chocolate sauce has just a hint of coffee because it complements the dark chocolate so well and gives it a deeper, stronger flavor, in my opinion.

I start with Trader Joe's dark chocolate (without nuts). With a pointed sharp knife and cutting board, I break it up into small chunks. Then the toasted almond slices and chocolate chunks are ground together in a food processor until they are finely ground.

Next, a small amount of cream, brewed coffee, agave syrup and salt are brought just to a boil and then added to the chocolate-nut miture in the food processor. This all gets mixed together. You remove it to a bowl and stir in almond extract. Voila! You have a wonderful deep dark chocolate almond sauce that is ready to spread on bagels, toast, or whatevr. Any leftover sauce (if there is any) can be stored in the refrigerator.

Here's the full recipe:

Deep Dark Chocolate Almond Sauce

Ingredients:

1/2 cup sliced almonds, toasted
3 ounces bittersweet or semisweet dark chocolate, chopped
1/3 cup heavy cream
2 Tbsp light agave syrup
1 Tbsp brewed coffee or expresso
Pinch of salt (less than 1/8 tsp)
1/4 tsp almond extract

Directions:

Combine toasted almonds and chocolate in bowl of food processor. Pulse, scraping down sides of bowl 2 to 3 minutes, until chocolate and nuts are finely ground.

Combine cream, agave syrup, coffee, and salt in a small saucepan; bring just to a boil over medium heat, stirring constantly. With motor running on food processor, pour cream mixture through feed tube and process, scraping down sides of bowl, 3 to 4 minutes or until mixture is smooth. Transfer to a bowl and stir in almond extract.

Makes 8 servings (about 2 tablespoons per serving)

Nutrition Information per Serving:
145 calories, 11 g total fat, 5 g saturated fat, 14 mg cholesterol, 2 g dietary fiber, 2 g protein, and 36 mg sodium.

Cost per Serving: $0.46
Pricing Note: all ingredients were at "regular" prices.

Here is the chocolate sauce on whole grain toast. Yum!

Click here to download and print a copy of Deep Dark Chocolate Almond Sauce.

Be sure to check out these other chocolate recipes from fellow Recipe Reduxers.

Make a Fresh Start with Berry Oven Pancake

January's theme for Recipe Redux is ʺFresh Starts.ʺ So, we’re starting 2012 with tasty recipe ideas for breakfast. Some will think waffles, granola, or breakfast sandwiches. For me, I'm thinking oven pancakes or someties called "Dutch Babies."

One of my favorite breakfasts for years has been a German pancake or Dutch Baby. For those who may not be familiar with Dutch Babies, these are large pancakes made from eggs, flour, and milk and often flavored with vanilla, cinnamon and sugar. They are baked in a large skillet in the oven, not on top of the stove or range. They typically collapse soon after removing them from the oven and can be served with sugar, lemon, butter or syrup.

My version serves two (generously) and only uses 2 eggs, or one egg per person. It is loaded with strawberries and blueberries. It can be made with fresh or frozen berries, whichever is the most economical at the timeof preparation. One serving (with syrup) provides 327 calories, almost 11 grams of protein and 5.5 grams of fiber. One serving also provides an excellent source of vitamin C, phosphorus, and riboflavin and a good source of vitamin A and fiber. And it costs only $1.64 per serving.

Here is the recipe. It can easily be doubled to serve four people. Just use a 10-inch oven-safe skillet.

Berry Oven Pancake

Ingredients:
2 large eggs
1 tsp finely grated lemon zest
1 Tbsp sugar or honey
½ tsp ground nutmeg or cinnamon
Pinch Kosher salt
1/3 cup white wheat flour
1/3 cup skim milk
1 cup chopped strawberries
1/3 cup frozen wild blueberries or fresh blueberries
1 Tbsp unsalted butter-like margarine blend stick
2 Tbsp maple syrup

Directions:
Preheat oven to 425 degrees. In a medium bowl, combine eggs, lemon zest, sugar, nutmeg or cinnamon, and salt and whisk until blended. Add flour and milk and mix just until blended. Stir in strawberries and blueberries; stir just to combine. (Don’t over mix). Melt butter in 7- to 8-inch oven-safe frying pan over medium heat. Pour in fruit mixture and spread evenly in pan. Place frying pan in hot oven and bake for about 15 minutes. Sides of pancake will puff up during baking. Carefully remove skillet from oven (remember handle will be hot) and cut pancake in half. Serve immediately with maple syrup or your favorite topping.

Makes 2 servings.

Nutrition Information per Serving:
327 calories, 11.3 g total fat, 3.6 g saturated fat, 187 mg cholesterol, 5.5 g dietary fiber, 10.9 g protein, and 158 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin C, phosphorus, and riboflavin and a good serving of vitamin A and fiber.

Cost per Serving: $1.64
Pricing Note: all ingredients were at “regular” prices except fresh strawberries which were on sale 2 pints for $5.00.

Click here to download and print a copy of this Berry Oven Pancake recipe.

Be sure to check out these other Healthy Start Breakfast Recipes:

get the InLinkz code

Recipe Redux: Mexican Cheese Ball (with Beans)

The theme for Recipe ReDux this month is "Putting the P(ea) in Potluck.."  Because December is full of holiday parties and family gatherings, Recipe Redux requested party-friendly recipes that can feed a crowd that use peas, beans or lentils in festive dish. So, I decided I wanted to do something other than hummus, a favorite of mine, but fairly typical. I wanted to see if I could develop a recipe for a simple cheese ball that incorporated cooked beans.

Typically, cheese balls aren’t high on the list of healthy offerings at a buffet or party table. They often start with cream cheese and mayonnaise and are then rolled in nuts.  A “typical” cheese ball recipe can provide as much as 275 calories, 22 grams of total fat and 10 grams of saturated fat per 1/4-cup serving. I wanted to make a healthier version, naturally. So, I started with Neufchatel cream cheese with 1/3 less fat than regular cream cheese and added cooked pinto beans and Monterey Jack Cheese.

I was pleasantly surprised at the ease of adding cooked pinto beans to softened Neufchatel cream cheese in the food processor. I add some shredded Monterey jack cheese with the jalapeno peppers already in the cheese to give it more flavor and a little spice. You end up with a healthier cheese ball with a hint of pintos. The recipe uses few ingredients and goes together in minutes. It does need to be refrigerated for several hours so the cheese can get firm.

Mexican Cheese Ball uses pinto beans

Here is the complete recipe:

Mexican Cheese Ball

Ingredients:

1 cup cooked pinto beans (from scratch or from can, rinsed)

8 oz neufchatel (1/3 less fat) cream cheese, at room temperature

1 cup (4 oz) shredded Monterey jack cheese with jalapeno peppers

1 cup finely chopped cilantro

Directions:

Process beans, cream cheese and Monterey jack cheese together in food processor until smooth, about 20 seconds, scraping sides if needed. Transfer cheese mixture to center of a large sheet of plastic wrap. Bring 4 corners of wrap together and twist to form ball. Place ball in bowl to help hold its shape and refrigerate until firm for several hours or overnight. When ready to serve, roll ball in chopped cilantro and place on serving tray. Serve with whole wheat crackers (such as Triscuits) and top with a teaspoon of chunky salsa, if desired.

Makes 16 servings (about 3 tablespoons each).

Nutrition Information per 3-Tablespoon Serving:

72 calories, 4 g total fat, 3 g saturated fat, 14 mg cholesterol, 1 g dietary fiber, 4 g protein, and 115 mg sodium.

Cost per Serving: $0.22 (plus the cost of crackers and salsa)

Pricing Note: all ingredients were at “regular” prices except Neufchatel cheese was on sale for $1.50, jack cheese on sale for $2.00 for 8 oz., and cilantro on sale for $0.50 a bunch.

Click here to download and print a copy of this Mexican Cheese Ball recipe.

Be sure to check out these other Recipe ReDux Bloggers:

get
the InLinkz code

Roasted Carrot Barley Soup

The theme for Recipe Redux this month is "a whole new grain." I wanted to do something with barley. Although barley has been around for eons, it really isn’t eaten often in this country. I did a little research and learned that a majority of the barley grown in this country is used for animal feed (65%) or malt and alcohol production (35%); only 1.5% is consumed as food. The countries that eat the most barley as food include Morocco, China, India, and Ethiopia.

Barley has a good nutritional profile. I compared the nutrition facts label of two different Quaker Oats pearl barley products: quick and medium. There was no difference between the two products in terms of their nutritional profile. They both had the same amount of fiber, macronutrients, vitamins and minerals for a 48 gram serving. The only differences are the cooking times (45 to 50 minutes for the medium and 10 minutes for the quick) and the texture (the medium is chewier). "Pearled" means that the barley has been polished and the hull removed.

The chart below compares barley with several other common grains.  You can see that one serving of barley is an excellent source of fiber and it is sodium free and lowfat. Quinoa is often touted for its high protein, but you can see that barley isn’t far behind. Costs are compared at the bottom of the chart and you can see that barley is inexpensive and can usually be found at your local supermarket. Many of the more exotic grains (such as faro, kamut, etc.) can only be found at health/natural foods stores or online and are much more expensive.

	Pearl Barley (quick or medium) (1/4 cup medium or 1/3 cup quick, dry)	Quinoa (1/4 cup, dry)	Brown Jasmine Rice (1/4 cup dry)	Bulgur Wheat (1/4 cup, dry)
Calories	160	172	160	160
Total Fat	0.5 g	2 g	1 g	0.5 g
Sodium	0 mg	1 mg	0 mg	0 mg
Dietary Fiber	5 g	3 g	2 g	6 g
Protein	5 g	6 g	3 g	5 g
Iron	4%	12%	6%	6%
Total Cost	$1.79	$4.39	$3.69	$4.29
No. svgs/pkg	9	7.5	30	15
Cost per svg	$0.20	$0.59	$0.12	$0.29

Note: for comparison purposes, all of the grains listed in the chart are for 48 grams of dry (uncooked) product which is 1/4 cup for all products except the quick barley in which 48 grams is 1/3 of a cup.

Next, I needed to decide what to do with the barley. I thought about a carrot rice soup I have had in the past but wanted to replace the rice with barley.

I began by coating carrot pieces with olive oil and then roasting themto bring out their sweetness. The roasted carrots are then cooked with onions, garlic, low sodium chicken broth, barley, and seasonings. Then the mixture gets pureed in a blender.

The final soup is topped with a few dabs of plain yogurt and dusted with cumin.

Here is the complete recipe.

Roasted Carrot Barley Soup

Ingredients:

2 pounds carrots, peeled & trimmed

1 teaspoon olive oil

1 tablespoon canola oil

1 cup chopped onion

2 cloves of garlic, peeled & minced

4 cups low sodium chicken broth

3 tablespoons quick cooking pearl barley

1/2 teaspoon ground black pepper, or to taste

1/4 teaspoon salt, or to taste

1/3 cup plain nonfat yogurt, stirred

1/4 teaspoon ground cumin powder

Directions:

Preheat oven to 400 degrees. Cut carrots into 1-1/2-inch pieces. If thick, cut in half lengthwise so that all the carrot slices are about the same size. Coat cut carrots with olive oil. Roast in 400 degree oven for about 40 minutes, turning once halfway through baking.

Heat canola oil in large saucepan over medium-high heat. Add onions and sauté for about 4 minutes. Add garlic and sauté 1 additional minute. Add carrots, broth, barley, pepper, and salt. Bring to a boil, reduce heat to low, cover, and cook for 12 minutes or until barley is tender. Remove soup from heat. Carefully puree soup in blender in batches until smooth. Don’t overfill blender container. Ladle soup into bowls. Drizzle yogurt over top. Sprinkle with cumin.

Makes 8 servings.

Nutrition Information per Serving:

116 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 4 g dietary fiber, 5 g protein, and 197 mg sodium. One serving of this low cost recipe provides an excellent source of vitamin A and K and a good serving of fiber and niacin.

Cost per Serving: $0.73

Pricing Note: all ingredients were at “regular” prices.

Be sure to check out these other blogs for more whole grain recipes.

Healthy Entertaining on a Budget

The holidays are approaching. It’s time for getting together with family, friends, and others. Here are my 10 tips for entertaining, keeping both budget and nutrition in mind.

1. Planning is Key

Think about and write out your menu in advance. Look for supermarket specials, coupons, and promotions on the foods you will need. Take advantage of foods in season. Get recipe ideas for menus from magazines, friends, TV programs or websites.

2. Invite Guests for Brunch

Suggest that guests come for brunch or breakfast. These meals are usually more budget-friendly than a full-course dinner, especially if there are appetizers & drinks involved. Egg dishes are more economical than meat or seafood entrees. Think about omelets, French toast,  quiche, crepes, pancakes, waffles, and other breakfast favorites that are good any time of day.

3. Keep Healthy Appetizer Ingredients on Hand

For pop-in guests, keep a supply of healthy ingredients on hand to make appetizers on short notice. Include items such as whole grain crackers, hummus, cherry tomatoes, cucumbers, raw vegetables for crudités, and reduced-fat cottage cheese, cream cheese, or salad dressings.

Think about combining red, white and green foods for a festive presentation. And, hard boiled eggs are always welcome. Try stuffing them with hummus  or canned salmon for something different.

4. Double Up on Turkeys

There are many deals on turkeys and turkey parts this time of year. Whether you find turkeys for free or at a big discount, buy two or three, if freezer space allows. You can freeze the turkey whole, in parts or cook it first and freeze it in family-sized portions. Find turkey breasts on sale? Pound it flat, top it with stuffing or vegetables, roll it up jellyroll-style, and roast for a fancy presentation.

5. Think Beans & Grains

 

Beans and whole grains (such as brown rice, bulgur, quinoa, and whole grain pasta) are inexpensive yet add fiber, nutrients, texture, and flavor to a meal.

Find ways to include whole grains and beans in your meal or, better yet, make them the centerpiece of the meal. Examples include chili, lasagna, baked ziti, pasta with sauce, enchiladas, jambalaya, meatloaf, stews, and soups. Meats, seafood, or poultry can add flavoring, but let the beans, grains and veggies be the stars of the dish. Use a whole grain bread in your stuffing recipe or serve quinoa or other whole grains.

6. Simmer in a Slow Cooker

Less expensive cuts of meat can be successfully prepared in a slow cooker that tenderizes the meat as it cooks. Once assembled, you can forget about this dish and spend your time on other dishes or with guests and family.

7. Serve Extra Veggies

This time of year, there are plenty of vegetables to choose from, including turnips, parsnips, rutabagas, beets, Brussels sprouts, broccoli, kale, onions, carrots, potatoes, sweet potatoes, and winter squashes. Buying veggies in season should offer the best prices and flavors. Serve one or two extra sides of vegetables than normal. This will allow guests to fill half their plate with fruits and veggies, the recommendation given by USDA in their new MyPlate graphic. Roasting adds a lot of flavor to vegetables. Or, combine two or more vegetables in a puree for a new flavor treat.

8. Budget-Friendly Beverages

Fill a large punch bowl with assorted 100% fruit juices, with or without the alcohol, for adults and children. Or, add club soda to juices or wine to add carbonation without adding calories, fat, or sugar. Or, combine an inexpensive sparkling wine with orange juice for mimosas or with other fruit juices. Make your own eggnog with fewer egg yolks and more egg white and skim milk.

9. Flip the Dessert

Flipping the dessert means that instead of having a large slice of decadent cheesecake, for example, with a just a garnish of half a strawberry, you have a serving of berries with just a small cube of cheesecake.  Decadence, but with portion control.

Or, how about some cranberry or wine poached pears or a mango sorbet? Serve desserts in individual dishes, such as tarts, custards, puddings, or lowfat ice cream. You can serve them in glass dishes on a doily, sprinkled with powdered sugar or cocoa or garnished with a piece of fruit. Add a swirl of fruit puree or dark chocolate sauce to a plate around a piece of angel food cake, apple cake, or gingerbread.

10. Presentation is Everything

You cake turn “everyday” foods into something special simply by paying more attention to how the food is presented. Use fancy plates, bowls, and platters. White or glass plates let the food take the spotlight. Take a few extra minutes during the prep stage to cut your vegetables so they are all the same size. Make an extra effort to garnish food dishes with parsley, greens, spices, fruit slices, or cut up raw vegetables. Little touches can add a lot of pizzazz and eye appeal to a dish.

Also, music helps set a festive mood, as do candles. It’s okay to mix and match dinner plates. Portion control is easier with smaller plates. Consider using 8 or 9-inch plates instead of ones that are 10 or 12 inches in diameter. Use real or silk flowers for a centerpiece or even a small houseplant can do the job. Lastly, remember to relax and enjoy the time with your guests.