Boardash: Warm Chocolate Pudding, Whole-Grain Waffles with Cherry Sauce, and Sweet & Sour Beef-Cabbage Soup

Having trouble seeing this email? View the most recent issue or stories from previous issues.

	Today's Wine & Dine Daily Video
	How To Cook Fresh Fish Play Now!

Get Healthy in 2010

Healthy Recipes

For You
Tuesday January 19, 2010

Trading Up to Whole Grains and Fiber
Warm Chocolate Pudding
Whole-Grain Waffles with Cherry Sauce
Sweet & Sour Beef-Cabbage Soup

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

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: