Bonnie's Diet Tips and Recipes

Ingredients

2 avocados – ripe

½ cup hummus

¼ cup plain Greek yogurt

2 garlic cloves

1 tablespoons chopped onion (or one small white onion)

2 tablespoons chopped parsley or cilantro

juice of one fresh lime

1/8 tsp salt

1/8 tsp white pepper

3 plum tomatoes – cut into cubes

cayenne pepper (optional)

Directions

Add avocados, hummus, Greek yogurt, garlic, onion, parsley, lime juice, salt and pepper to the bowl of a food processor. Combine together until creamy.

Cut tomatoes into cubess and add to food processor. Pulse two or three times until tomatoes are chopped… don’t over pulse.

Garnish with a sprig of parsley.

Serve with cut up veggies or whole grain tortilla chips.

Serves: 8

For some, a barbeque wouldn’t be the same without burgers and dogs. For my family, firing up the grill means they’ll be making some space on their plates for my homemade potato salad. The welcoming blend of colors, textures and flavors would please any crowd. For your 4^th of July festivities why not try cooking up red, white, and blue-ish potatoes (I know they are really purple, but you can use your imagination!)

No matter how you slice it, these potatoes are more than patriotic…potatoes provide comfort all year-round. High in potassium, fiber, vitamin C and a host of powerful antioxidants, this cost-effective vegetable is easy to prepare, shop for, and store. Depending on how you prepare them and what they’re served with, potatoes also have a great calorie to comfort ratio: weighing in at only 67 calories for about a ½ cup serving, this nutrient-rich carb can please your palate and pant size at the same time.

 Patriotic Potato Salad

Ingredients

1/2 pound each of red, white and purple potatoes

½ cup cherry or grape tomatoes (sliced in half)

¼ cup yellow bell peppers

¼ cup shredded carrots

¼ cup reduced-fat (light) mayonnaise

2 tablespoons fresh chopped parsley

¼ teaspoon garlic powder

1/8 teaspoon salt

1/8 teaspoon pepper

Directions

Place potatoes in a microwave-safe dish; microwave on high for 9-11 minutes or until tender (so that the tip of a pairing knife can be slipped into the center of a potato without resistance.) Remove from microwave and when potatoes are cooled, cut into pieces.

In a large bowl, combine the remaining ingredients. Add potatoes and gently toss to coat. Serve warm or cover and refrigerate for at least 1 hour before serving. 

Yield: 6 servings.

Note: This recipe was tested in a 1,250-watt microwave.

Nutritional Facts:

1 serving (2/3 cup)

Calories 140, Total fat 3.5g, Cholesterol 5mg, Sodium 140mg, Total Carbohydrate 25g, Sugar 2g, Fiber 2g, Protein 3g, Potassium 487mg

1 cup whole wheat pastry flour

Preheat oven to 350◦F

Spoon flours into dry measuring cups and level with a knife. Whisk together with the next 4 ingredients (through cinnamon) in a large bowl.

Combine milk and lemon juice and let stand.

Combine sugar, egg whites, oil, vanilla extract, and eggs in a large bowl and beat with a hand mixer at a high speed until blended.

Add milk/lemon juice to sugar mixture.

Add water and mashed bananas, beating at a low speed until blended together.

Add flower mixture to above mixture and beat at a low speed just until combined (don’t over mix.)

Coat 2 loaf pans (9 X 5 inch each) or muffin tins (24 muffins) with cooking spray.

Spoon batter into pans and fill half-way. Sprinkle almonds evenly over batter.

Bake breads (in loaf pans) for 1 hour or until a wooden pick inserted in center comes out clean, or bake muffins (in muffin tins) for 30 minutes and check as above.

Cool in pans for 10 minutes and then remove from pans and cool on wire rack.

Yield is either 2 loaves or 24 muffins.

Passover Apple-Mango-Cranberry-Almond Kugel

This makes a delicious side dish that’s sweet enough to earn a place on your dessert table, too.

2 boards plain or egg matzoh – crushed

2 boards whole wheat matzoh – crushed

3 large eggs

¾ cup egg substitute or egg whites

¾ cup granulated sugar

1 tablespoon + 1 teaspoon cinnamon

3 tablespoons dried cranberries

3 apples, peeled, cored, and sliced

1 mango, peeled and sliced

2 tablespoons brown sugar

3 tablespoons sliced almonds – crushed

2 tablespoons melted butter or if pareve, 2 tablespoons vegetable oil

Cooking spray

1. Preheat oven to 350°F.
2. Spray a 9X12 inch baking dish with cooking spray.
3. Place the crushed matzoh in a bowl, cover with warm water, and soak for about 5-10 minutes. Pour matzoh into a strainer or colander to drain water; press if necessary.
4. Toss the apples and mango with 1 tablespoon of cinnamon and set aside.
5. In a large mixing bowl, beat eggs and egg whites until frothy. Add sugar and beat together until well combined. Stir in matzoh, apples, mangoes, and cranberries until all well combined. Spread this mixture evenly into prepared pan.
6. Melt butter (or pour vegetable oil) and mix with brown sugar and crushed almonds. Sprinkle evenly across the top of the kugel.
7. Bake 40 minutes. Remove from oven and let set for about 10 minutes. Cut into small squares and serve warm or at room temperature.

Makes 10-12 servings.

This year we get an extra day in February to celebrate Heart Health Month. Before you flip the page of your calendar to March — here are some tips, tricks, and superfoods to keep your heart smiling all year through:

• 2/3 of Americans recognize that red wine, salmon, oatmeal, or olive oil are heart-healthy foods, however, a fraction of these same consumers buy these foods on a monthly basis.
• According to a survey conducted by Welch’s, those who buy grape juice each month are much more likely to buy other heart-healthy foods.  In fact, they are nearly twice as likely to purchase heart-healthy foods like olive oil and salmon versus non grape juice drinkers.
• Consumers don’t realize that many of the same heart-healthy plant nutrients in red wine are also in grape juice made with Concord grapes.
• More than twice as many consumers are aware of the heart-health benefits of red wine than of grape juice.
• While heart smart eating is essential, your genes can also affect your health.  In fact, more than 56% of consumers say it is important to know their family’s health history. Do you know your numbers? Knowing your blood pressure, blood sugar, and cholesterol levels could save your life.
• Almonds have been shown to lower LDL (bad cholesterol) and help stabilize blood sugar levels. They are rich in healthy types of fat the body needs and they are an excellent source of vitamin E.
• A diet rich in fruits and veggies will supply potassium as well as a host of other nutrients your heart needs.
• Check labels to see how much sodium is in the food you’re eating. Don’t be fooled by small serving sizes — if the serving listed is less then you eat — you need to multiply all of the numbers listed on that box! (Yes…Read It Before You Eat It!)
• Fish for good health. Try to add a fish meal to you diet at least four times a week. Fatty fish, like salmon, provide a wealth of heart-healthy omega-3 fatty acids that also help keep your brain sharp and fight inflammation.
• Find fiber through whole grain breads and cereals and particularly beans. Oats and beans contain the soluble fiber that helps lower cholesterol levels in a delicious fashion.

For more information on how you can keep your heart healthy while keeping your mouth happy — go to AlmondBoard.com, Quaker.com, welchs.com/rewardyourheart, http://www.usdrybeans.com/, http://www.produceforkids.org/, and http://www.heart.org/HEARTORG/, www.eatright.org.

Did you know 1 cup of Greek yogurt has the same amount of protein as a small chicken cutlet? Choose this type of yogurt for somethings that’s fast — and lasts!

Eat, drink + be WARY: Don’t be fooled by food labels that boast “all natural”…sugar, sodium + unhealthy fats are natural!

Big shocker: Consumers are not motivated to read food labels to make healthier choices Read here: bit.ly/ta9Ruy

Sometimes it’s more satisfying to walk away from a dessert than to have one.

Although the summer is winding down, there’s no reason for you to wind down the variety of fruit you can still enjoy. Here’s a favorite recipe of mine that is a big hit at barbecues or at family gatherings. Even those watching their weight can enjoy this rich-tasting dessert without adding guilt to your plate or inches to your waist!

Medley Fruit Cobbler

Ingredients:

1 mango – cut into small pieces

3 cups cherries (pitted) – cut into pieces

½ large apple – peeled and cut into pieces

1 pint blueberries

½ pint blackberries

1 tablespoon lemon zest

¼ cup brown sugar

1 tsp cornstarch

1 cup all purpose unbleached flour

½ cup whole wheat pastry flour

½ stick butter – softened and cut into small pieces

¾ tsp salt

½ cup granulated sugar

2 tsp baking powder

½ cup buttermilk (or ½ cup skim milk + ½ tsp lemon juice)

1 egg

1 tablespoon Turbinado sugar (optional)

Preparation: Continue reading →

Preparation time: 20 minutes

Yield: 8 to 10 servings

Ingredients

1/3 cup canola oil

3/4 cup granulated sugar

1 egg

2 egg whites

1 cup all-purpose flour

1 cup whole wheat pastry flour

1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 cup skim milk

1 tablespoon grated lemon zest

2 cups fresh blueberries *

2 tablespoons sliced almonds

Cooking Spray

Preparation

1. Preheat oven to 350° F.

2. Spray an 8-x 4-inch loaf pan

3. In a large mixing bowl, beat oil, sugar, and eggs.

4. In a separate medium bowl, whisk together flours, baking powder, cinnamon and salt. Stir dry into egg mixture alternating with milk. Fold in orange zest and blueberries.

5. Pour into prepared pan.

6. Top with sliced almonds.

7. Bake in preheated oven 50-60 minutes or until top is golden brown and a toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove loaf from pan and cool on cooling rack.

* Be creative! Even though this recipe contains blueberries, you can swap them for raspberries instead. This fruit bread is a real crowd pleaser in my home.

Your mom told you that you should eat more veggies. Our government is telling us through their MyPlate icon that half our plate should consist of vegetables and some fruit. Our bodies know that veggies rule when it comes to good health. So if you put it all together, the more vegetable dishes you can create, the further you’ll go along the road to feeling good. Here’s a colorful creation my kids love.

Broccoli Rabe Bounty

Ingredients:

2 Tablespoons olive oil

3 cloves fresh garlic, peeled and sliced

1 bunch broccoli rabe

½ cup carrots, peeled and shredded

5 dried figs, cut into pieces

½ red bell pepper, seeded and diced

¼ cup dry roasted, unsalted, slivered almonds

Salt and pepper to taste

Parmesan shavings

Wash broccoli rabe and cut off and discard coarse stem ends (about 1 inch from end.) Cut broccoli rabe coarsely and set aside.

Saute garlic in stainless steel fry pan in olive oil until slightly browned (medium heat.)

Add broccoli rabe, carrots, figs, and pepper until broccoli rabe is fork tender (about 10-15 minutes.) Stir every 5 minutes.

Add almonds, salt, and pepper and continue to cook for 5 minutes, until almonds.

Transfer to a serving bowl and top with shavings of parmesan cheese.

Serve immediately.

Makes 4 servings

March is National Nutrition Month. Follow me on Twitter to get a hot nutrition/diet tip each day to help you look and feel your best. Go to Twitter.com and search for @eatsmartbd…that’s me!