Healthy Recipes For You Tuesday January 19, 2010 | | Trading Up to Whole Grains and Fiber By EatingWell Editors, EatingWell.com Dietary guidelines recommend all Americans get at least 25 grams of fiber a day, and it’s an even stronger imperative if you have diabetes, since a fiber-rich diet can help you better manage your blood-glucose levels. Twenty-five grams is about twice as much as most of us now eat, so to ... Read Full Article | Comment on this Story | Printer Friendly | Send Story to a Friend | Top
| Warm Chocolate Pudding Kathy Farrell-Kingsley This warm pudding has a marvelous deep chocolaty flavor, but it’s low in fat and super-quick to make. Don’t skimp on the quality of cocoa with this one—treat yourself to the good stuff. Servings: 6 servings Total Time: 20 minutes Ease of Preparation: Easy Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie
Ingredients: Warm Chocolate Pudding 1 large egg 2 1/4 cups nonfat or low-fat milk , divided 2/3 cup sugar , divided 1/8 teaspoon salt 2/3 cup unsweetened cocoa powder 2 tablespoons cornstarch 1 teaspoon vanilla extract
Steps: 1: Lightly beat egg with a fork in a medium bowl. 2: Combine 1 1/2 cups milk, 1/3 cup sugar and salt in a medium saucepan; bring to a simmer over medium heat, stirring occasionally. 3: Meanwhile, whisk the remaining 1/3 cup sugar, cocoa and cornstarch in a medium bowl. Whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the pan and bring to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat. 4: Whisk about 1 cup of the hot cocoa mixture into the beaten egg. Return the egg mixture to the pan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. (Do not boil.) Whisk in vanilla. Serve warm.
Nutrition: (Per serving)
Calories - 165 Carbohydrates - 35 Fat - 2 Saturated Fat - 1 Monounsaturated Fat - 1 Protein - 6 Cholesterol - 37 Dietary Fiber - 3 Potassium - 311 Sodium - 110 Pour the pudding into a bowl and place a piece of plastic wrap directly on the surface. Refrigerate for up to 3 days; serve cold. Related Links:
• Maple-Walnut Tapioca Pudding • Quick and Healthy Dessert Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | Whole-Grain Waffles with Cherry Sauce Maria Speck Cornmeal adds appealing texture to these waffles and hot cherry sauce is a tasty, nutrient-rich alternative to maple syrup. Any fine cornmeal works in the recipe. If you want to use whole-grain cornmeal, look for finely ground cornmeal labeled “whole-grain” or “stone-ground” in the natural-foods section of the supermarket or at natural-foods stores. Servings: 6 servings, one 6-inch Belgian waffle & 1/4 cup sauce each Total Time: 1 hour Ease of Preparation: Easy Health: Low Sodium, Low Sat Fat, High Fiber
Ingredients: Cherry Sauce 2 cups fresh or frozen (not thawed) pitted cherries (10-ounce package) 1/4 cup water 1/4 cup honey 2 teaspoons cornstarch 1 teaspoon lemon juice 1 teaspoon vanilla extract Waffles 2 cups white whole-wheat flour (see Note) 1/2 cup fine cornmeal 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 1/4 cup packed light brown sugar 2 cups low-fat or nonfat buttermilk 1 tablespoon extra-virgin olive oil or canola oil 2 teaspoons vanilla extract
Steps: 1: To prepare cherry sauce: Combine cherries, water, honey, cornstarch, lemon juice and vanilla extract in a small saucepan. Bring to a boil over medium heat and cook, stirring occasionally, until the mixture thickens, about 1 minute. Set aside. 2: To prepare waffles: Preheat oven to 200°F; place a large baking sheet on the center rack. 3: Whisk whole-wheat flour (see Measuring Tip), cornmeal, baking powder, baking soda and salt in a large bowl. Lightly beat eggs and brown sugar in a medium bowl. Add buttermilk, oil and vanilla; whisk until well blended. Add the wet ingredients to the dry ingredients, stirring until just combined. 4: Preheat a Belgian-style waffle iron. Lightly coat it with cooking spray. Add enough batter to cover about two-thirds of the surface (about 2/3 cup); distribute evenly with a spatula. Close and cook until golden brown, 4 to 5 minutes. Transfer the waffles to the baking sheet to keep warm until ready to serve; do not stack. Repeat with the remaining batter, using more cooking spray as needed. Warm the cherry sauce over medium heat until hot and bubbling; serve with the waffles.
Nutrition: (Per serving)
Calories - 380 Carbohydrates - 0 Fat - 5 Saturated Fat - 1 Monounsaturated Fat - 3 Protein - 12 Cholesterol - 74 Dietary Fiber - 6 Potassium - 346 Sodium - 456 Nutrition Bonus - Iron (35% daily value). Prepare the sauce (Step 1), cover and refrigerate for up to 3 days. To serve, gently reheat. Tightly wrap the waffles and refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the toaster. | Equipment: Belgian-style waffle iron Ingredient note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available in large supermarkets and at natural-foods stores. (Or find it online from bobsredmill.com or kingarthurflour.com.) Store it in the freezer. Measuring tip: We use the “spoon and level” method to measure flours. Here’s how it is done: Use a spoon to lightly scoop flour from its container into a measuring cup. Use a knife or other straight edge to level the flour with the top of the measuring cup. Related Links:
• Honey Oat Quick Bread • Healthy Breakfast Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | Sweet & Sour Beef-Cabbage Soup Nancy Baggett This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage—ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage. Servings: 6 servings, about 1 3/4 cups each Total Time: 30 minutes Ease of Preparation: Easy Health: Healthy Weight, High Potassium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie
Ingredients: Sweet & Sour Beef-Cabbage Soup 1 tablespoon canola oil 1 pound lean (90% or leaner) ground beef 1 1/2 teaspoons caraway seeds 1 teaspoon dried thyme 2 1/2 cups frozen bell pepper and onion mix, thawed, chopped 1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced 6 cups reduced-sodium beef broth 1 15-ounce can crushed or diced tomatoes 1 1/2 tablespoons honey 1 tablespoon paprika, preferably Hungarian sweet 3 cups coarsely chopped Savoy or green cabbage 1-2 tablespoons cider vinegar 1/4 teaspoon salt Freshly ground pepper to taste
Steps: 1: Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more. 2: Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper.
Nutrition: (Per serving)
Calories - 250 Carbohydrates - 20 Fat - 10 Saturated Fat - 3 Monounsaturated Fat - 5 Protein - 20 Cholesterol - 54 Dietary Fiber - 4 Potassium - 717 Sodium - 705 Nutrition Bonus - Vitamin C (45% daily value), Vitamin A (30% dv), Iron & Potassium (20% dv). Related Links:
• Italian Peasant Soup with Cabbage, Beans & Cheese • Healthy Soup and Bread Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | Advertisement NEW Glade Scented Oil Candles: - FREE* SAMPLE! Try all the difference scents: Spiced Rose Vanilla, Orchid Oasis or Dewberry Dreams! Get Your Glade Scented Oil SAMPLE Now: Click here... | More Recipes from ArcaMax | Find the perfect wine with our Wine Pairing guide. Recipes by Zola: Cooking Corner: Wolfgang Puck: Healthy Recipes by Eating Well: ArcaMax Chef Recipes: Cheap Thrills Cuisine: The Culinary World, with Chef James: Robert Whitley on Wine: | More From ArcaMax Publishing | Newsletters: Comics - Knowledge - Lifestyles - News - More Classic Books: Fiction - Non Fiction - Short Stories - Sci Fi - More More: Quizzes - Sudoku - Crossword - Weather - Sports - Columns En Español: Ultimas Noticias - Tiras Comicas - Deportes - Sudoku | Ad Free Newsletter ArcaMax publications are now available in an "advertising-free" format. Please click here for details. | | | | |
Manage Your Subscriptions You are currently subscribed as duncanjax@gmail.com. To unsubscribe from this newsletter, please notify us here or visit https://www.arcamax.com/cgi-bin/custacct. ArcaMax Publishing, Inc., 729 Thimble Shoals Blvd., Suite 1-B, Newport News, VA 23606 | FAX (757) 596-9731 Copyright © 2009 ArcaMax Publishing, Inc. All Rights Reserved. Advertise With Us | Contact the Editor | FAQ/Help ArcaMax Publishing websites: www.arcamax.com (Family-Friendly News & Fun) www.bookdaily.com (Book Samples for Book Lovers) www.arcamundo.com (en español) |
No comments:
Post a Comment