Fig Almond Bread

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 I enjoy the adventure of searching out and preparing new, healthy recipes. Having been to Israel last fall I became acquainted with the wonderful taste of figs. Figs have a brief growing season and very short shelf life which is why 90% of the world’s fig crop is dried. One-half cup of dried figs is equivalent to approximately nine fresh figs. Figs are a great source of energy and fiber with almost no fat. Figs also contribute vitamin K, potassium, calcium, magnesium and iron to your diet. Add something new to your diet to keep it interesting, check out figs. cb

Fig Almond Bread


Streusel:
2 ½ Tlb brown sugar
2 Tlb all purpose flour
1 ½  Tlb coarsely chopped almonds
1 Tlb chilled butter
1/8 tsp cinnamon
Bread:
1 c. dried figs
½ c. boiling water
Cooking spray
1 Tlb all-purpose flour
2 large egg whites
1 large egg
¾ c applesauce
1/3 c. plain fat-free yogurt
¼ c canola oil
½ tsp almond extract
¾ c. granulated sugar
6.75 oz. all purpose flour (about 1 ½ c)
2.5 oz. whole wheat flour (about  ½ c)
1/3 c chopped almonds, toasted
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
½ tsp baking soda

Preparation:
Pre-heat oven to 350 deg.

To prepare streusel:
Combine first 5 ingredients in a small bowl, stirring with a fork until crumbly, set aside.

To prepare bread:
Combine figs and ½ c boiling water in a small bowl; let stand 30 minutes.
Coat 2 (8 inch) loaf pans with cooking spray, dust with 1 Tlb flour.
Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil and almond extract, stir well. Add sugar, stir well
Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350 deg for 55 minutes or until a wooden pick inserted in the center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.

 

Orange Cranberry Sauce

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This is another recipe I took to my family’s Thanksgiving dinner at my brother’s farm in Kansas. This recipe would be a great  ‘healthy’ addition to your Christmas menu too.

Orange Cranberry Sauce

 
Makes: 4 1/2 cups
Active Time:
Total Time:
Ingredients
4 medium navel oranges, divided
Water, as needed
2 12-ounce bags fresh cranberries (6 cups)
1 1/4 cups packed light brown sugar
1/4 teaspoon ground cloves
Pinch of salt
Preparation
  1. Use a sharp knife to slice the ends off 3 oranges and remove the peels and white pith; discard. Working over a bowl, cut the orange segments from their surrounding membranes. Squeeze the juice into the bowl before discarding the membranes. Leaving the segments in the bowl, pour the juice from the oranges into a measuring cup. Juice the remaining orange and add the juice to the measuring cup. If necessary, add water to make 2/3 cup liquid total. 

 

  1. Combine carrots, water and salt in a large skillet. Bring to a boil over medium high heat. Cover and cook until carrots are just tender, 6-8 minutes. Melt butter, combine with honey and cinnamon, pour over carrots. Remove from heat, you can keep the carrots warm in oven set on low temp 200-250 deg.
  2. Let cool for 10 minutes. Stir in the reserved orange segments. Serve warm, room temperature or cold.
Make Ahead Tip: Cover and refrigerate for up to 1 week.
Tip:Be sure to use a nonreactive pan baking dish or bowl—stainless-steel, enamel-coated or glass—when cooking with acidic food (citrus, cranberries, tomatoes) to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors. 

Nutrition 

Per ¼  cup: 89 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 15 g added sugars; 0 g protein; 2 g fiber; 13 mg sodium; 101 mg potassium.Nutrition Bonus: Vitamin C (38% daily value)

 

cb

Pomegranate Molasses-Glazed Carrots with Pistachios

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I love to try new recipes for the holidays. I offered to bring a vegetable dish and a fruit dish for my families Thanksgiving dinner at my brother’s farm in Kansas. Check out this great recipe for a new twist with carrots which was a big hit.  I will be sharing the cranberry sauce recipe later this week which I loved. Both of these recipes would be great ‘healthy’ additions to your Christmas menu.

Makes: 8 servings, 1/2 cup each
Active Time:
Total Time:

Ingredients:
2 pounds carrots, peeled and diagonally sliced (1/4-inch)
1/2 cup water
2 tablespoons pomegranate molasses (see Tip)
2 tablespoons honey
2 tablespoons butter
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/3 cup chopped salted pistachios
2 tablespoons snipped fresh chives
Preparation
Combine carrots, water, pomegranate molasses, honey, butter, cinnamon and salt in a large skillet. Bring to a boil over medium-high heat. Cover and cook until the carrots are just tender, 6 to 8 minutes. Uncover and cook, stirring frequently, until the liquid is a syrupy glaze, 6 to 8 minutes more. Remove from heat and stir in pistachios and chives. Serve warm.  

Make Ahead Tip: Keep warm in a 225°F oven for up to 30 minutes.

Tip: Pomegranate molasses has a bright, tangy flavor. (Don’t confuse it with grenadine syrup, which contains little or no pomegranate juice.) Find it in Middle Eastern markets and some large supermarkets near the vinegar or molasses. To make your own: Simmer 4 cups pomegranate juice, uncovered, in a medium nonreactive saucepan over medium heat until thick enough to coat the back of a spoon, 45 to 50 minutes. (Do not let the syrup reduce too much or it will darken and become very sticky.) Makes about 1/2 cup. Refrigerate in an airtight container for up to 3 months.

Nutrition
Per serving: 119 calories; 5 g fat ( 2 g sat , 2 g mono ); 8 mg cholesterol; 17 g carbohydrates; 5 g added sugars; 2 g protein; 3 g fiber; 241 mg sodium; 381 mg potassium.
  
cb

3 Red White & Blue Recipes

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Red, White & Blue Potato Salad
Makes: 4 1/2 cups
Active Time: 20 minutes
Total Time: 55 minutes
Ingredients:
2 pounds baby potatoes, a mix of white and blue (or purple)
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
3/4 cup chopped roasted red peppers, rinsed
4 scallions, thinly sliced
1/4 cup chopped fresh mint
Preparation:
1) Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water.
2) Bring to a boil and cook until tender, about 15 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes.
3) Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss to coat.
4) Just before serving, add peppers, scallions and mint to the salad and toss gently.
Nutrition
Per serving: 206 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 441 mg sodium; 744 mg potassium.
Mini Berry Cream Pies
Makes: 15 mini pies
Active Time: 15 minutes
Total Time: 15 minutes
Ingredients:
1/4 cup whipping cream
2 teaspoons sugar
1/4 cup nonfat vanilla Greek yogurt
15 frozen mini phyllo cups (1.9-ounce package)
15 fresh blueberries
15 fresh raspberries
Preparation:
Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.
Nutrition
Per serving: 33 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 3 g carbohydrates; 1 g added sugars; 1 g protein; 0 g fiber; 11 mg sodium; 7 mg potassium.
Red, White & Blue Popsicles
Makes: About 10 (3-ounce) freezer pops
Active Time: 10 minutes
Total Time: 6 hours 10 minutes
Ingredients
1 1/2 cups blueberries
1 cup raspberries
2 cups limeade
                                                         
Preparation
1) Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
Nutrition
Per pop: 45 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 12 g carbohydrates; 6 g added sugars; 0 g protein; 1 g fiber; 2 mg sodium; 41 mg potassium.
 
 
Posted by: SSG
 
 
 
 
Source: http://www.eatingwell.com/recipes_menus/collections/healthy_4th_of_july_recipes

Summer Snow Cone!

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Mango Strawberry Snow Cones
Prep Time: 10 mins
Yield: 4 servings
 Ingredients:
Ice
2 mangoes, peeled and chopped
1 pint strawberries, hulled and sliced
1 lime juiced, plus wedges for garnish
Directions:
Fill a food processor with ice. Process until the ice is very fine, like snow. Add the mangoes and strawberries and pulse to blend. Pile the crushed ice into dessert glasses or dishes and squeeze over the lime juice. Garnish with lime wedges; serve immediately.

Posted by: SSG 

Source:http://www.foodnetwork.com/recipes/tyler-florence/mango-strawberry-snow-cones-recipe/index.html

Fiesta!

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Celebrating Cinco de Mayo? Here is a healthy and delicious recipe you and your family can enjoy!

 ~Baja Fish Tacos~

Cilantro brings plenty of flavor to low-cal mahimahi in these festive fish tacos. Add a few chunks of avocado to get a creamy texture and heart-healthy fats. And the cabbage isn’t just filler—it offers plenty of Vitamin C. Be sure to squirt some lime juice on top for the ultimate tangy topping.

Prep time: 5 minutes
Cook time: 7 minutes.
~Ingredients~
3/4 pound mahi mahi or other firm white fish fillets
2 teaspoons fajita seasoning
2 cups presliced green cabbage (about 6 ounces)
1 tablespoon fresh lime juice
1/2 teaspoon salt
3 tablespoons chopped fresh cilantro
8 (6-inch) corn tortillas
2 1/2 tablespoons reduced-fat sour cream, divided (optional)
1/2 avocado, pitted and diced
Bottled salsa
Lime wedges
~Preparation~
1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.
2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they’re warm.
5. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
~Nutritional Information~
Calories per serving:                      235
Fat per serving:                               6g
Saturated fat per serving:                1g
Monounsaturated fat per serving:   3g
Polyunsaturated fat per serving:     1g
Protein per serving:                         20g
Carbohydrates per serving:             28g
Fiber per serving:                            6g
Cholesterol per serving:                 62mg
Iron per serving:                             2mg
Sodium per serving:                       507mg
Calcium per serving:                      75mg
Posted by: SSG
Sources: http://www.health.com/health/gallery/0,,20307243_3,00.html

Pecans in Oklahoma

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The pecan crop in Oklahoma this year was amazing!  Despite the drought, 2013’s crop is expected to be the largest in four or five years.  Oklahoma is the fourth leading producer in total pecan production in the nation, and second only to Texas in native pecan production.  The price will be down a bit from last year, but they may be smaller in size.  The Oklahoma Pecan Growers Association has a list on their website of locations where you can find local pecans in your part of the state.

Nuts, including pecans, are recommended by the American Heart Association and the U. S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fats.  90% of the fats in pecans are unsaturated.  A ¼ cup serving has about 170 calories.  Pecans can be stored in the refrigerator for up to 9 months or frozen for up to two years.
I grew up in Tulsa with a large pecan tree in my backyard.  My family spent many winter evenings cracking and shelling pecans while watching our black and white TV.  My Mom used them in many recipes and I’m sharing one of those tasty dishes with you today.  If you are diabetic, this recipe is for you because it has no added sugar!  Enjoy! barbc
Spiced Pecans
Ingredients:
4 ½ cups pecan halves/pieces
1 Tbsp. Worchestershire Sauce
1 Tbsp. lemon juice
1 Tbsp. butter/margarine
¼ tsp. hot sauce or Tabasco
¼ tsp. garlic powder
¼ tsp. Mrs. Dash
Preparations:
1) Preheat oven to 300 degrees
2) Mix all ingredients, except pecans in a small dish
3) In a 7 x 9 or 8” round cake pan, melt 1 Tbsp. margarine/butter in preheated oven about 2 minutes.
4) In gallon zip top plastic bag, add pecans and spices. Mix well to coat pecans.
5) Pour pecans into pan.  Bake at 300 for 30 minutes, stirring every 10 minutes. 
6) Spread out on paper towels to cool.  Store in airtight container.