Peanut Butter and Banana Smoothie
4 cups nonfat milk
4 Tbsp. smooth peanut butter
4 frozen bananas
Sugar or honey, to taste (optional)
1/8 to 1/4 tsp. cinnamon
1/4 tsp. vanilla
In blender, place milk and peanut butter. Blend 30 seconds. Add bananas, sugar or honey, cinnamon and vanilla. Blend until mixture is completely combined. Serve immediately.
Makes 4 smoothies. Per serving: 290 calories, 9 g. total fat (2 g. saturated fat), 44 g. carbohydrates, 13 g. protein, 5 g. dietary fiber, 201 mg. sodium.
Tuesday, January 4, 2011
Pomegranate-Apricot Sparkler
Tangy pomegranate juice is full of phytochemicals and makes a perfect base for a dazzling holiday punch.
1 1/2 cups cold pomegranate juice
1 1/2 cups apricot nectar
1 cup cold seltzer, lime-flavored if desired
Ice
1 fresh lime, quartered or kiwi fruit, peeled and sliced (optional)
In large pitcher, combine first 3 ingredients. Pour into ice-filled glasses. Garnish each glass with lime or kiwi wedge, if desired.
Makes 4 servings.
Per serving: 105 calories, 0 g total fat (0 g saturated fat), 27 g carbohydrates, <1 g protein, <1 g dietary fiber, 14 mg sodium.
Holiday Citrus Punch
This refreshing punch looks pretty on the table and is loaded with Vitamin C.
4 cups orange juice
2 cups 100% cranberry juice
4 cups sparkling water or club soda
1 orange, sliced horizontally into 1/4-inch slices
1 lime, sliced horizontally into 1/4-inch slices
In large punch bowl, combine juices and sparkling water or soda. Float orange and lime slices on top and serve.
Makes 20 servings (1/2 cup each).
Per serving: 33 calories, 0 g total fat (0 g saturated fat), 8 g carbohydrates, <1 g protein, 0 g dietary fiber, 1 mg sodium.
Sparkling Grape Party Punch
This punch provides the phytochemical resveratrol from grapes as an alternative to red wine.
1 bottle (46 oz.) 100% grape juice
1 bottle (25 oz.) sparkling apple-grape juice
4-6 cups sparkling spring water
1-1 1/2 cups 100% orange juice
2-4 Tbsp. freshly squeezed lemon juice
4 thin lemon slices
4 thin orange slices
2 cups frozen grapes
Make sure all beverages are cold. Pour grape juice, sparkling apple grape juice, sparkling spring water, orange juice and lemon juice into large punch bowl. Add ice, if desired. Top with lemon slices, orange slices and grapes.
Makes 16 servings.
Per serving: 91 calories, 0 g total fat (0 g saturated fat), 22 g carbohydrates, <1 g protein, <1 g dietary fiber, 10 mg sodium.
Tangy pomegranate juice is full of phytochemicals and makes a perfect base for a dazzling holiday punch.
1 1/2 cups cold pomegranate juice
1 1/2 cups apricot nectar
1 cup cold seltzer, lime-flavored if desired
Ice
1 fresh lime, quartered or kiwi fruit, peeled and sliced (optional)
In large pitcher, combine first 3 ingredients. Pour into ice-filled glasses. Garnish each glass with lime or kiwi wedge, if desired.
Makes 4 servings.
Per serving: 105 calories, 0 g total fat (0 g saturated fat), 27 g carbohydrates, <1 g protein, <1 g dietary fiber, 14 mg sodium.
Holiday Citrus Punch
This refreshing punch looks pretty on the table and is loaded with Vitamin C.
4 cups orange juice
2 cups 100% cranberry juice
4 cups sparkling water or club soda
1 orange, sliced horizontally into 1/4-inch slices
1 lime, sliced horizontally into 1/4-inch slices
In large punch bowl, combine juices and sparkling water or soda. Float orange and lime slices on top and serve.
Makes 20 servings (1/2 cup each).
Per serving: 33 calories, 0 g total fat (0 g saturated fat), 8 g carbohydrates, <1 g protein, 0 g dietary fiber, 1 mg sodium.
Sparkling Grape Party Punch
This punch provides the phytochemical resveratrol from grapes as an alternative to red wine.
1 bottle (46 oz.) 100% grape juice
1 bottle (25 oz.) sparkling apple-grape juice
4-6 cups sparkling spring water
1-1 1/2 cups 100% orange juice
2-4 Tbsp. freshly squeezed lemon juice
4 thin lemon slices
4 thin orange slices
2 cups frozen grapes
Make sure all beverages are cold. Pour grape juice, sparkling apple grape juice, sparkling spring water, orange juice and lemon juice into large punch bowl. Add ice, if desired. Top with lemon slices, orange slices and grapes.
Makes 16 servings.
Per serving: 91 calories, 0 g total fat (0 g saturated fat), 22 g carbohydrates, <1 g protein, <1 g dietary fiber, 10 mg sodium.
Savory Roasted Eggplant Spread
Ingredients:
1 large eggplant
1 peeled, seeded tomato, chopped
1/4 cup chopped parsley
1 Tbsp. minced green onions
2 tsp. fresh lemon juice
1 tsp. olive oil
Salt andfreshly ground black pepper, to taste
Instructions:
1. Place eggplant in baking dish and bake at 400 degrees for 45-55 minutes.
2. Let eggplant cool, then cut in half and scrape insides into bowl. Process in blender or processor, leaving slightly chunky. Stir in remaining ingredients.
3. To serve, spread on hearty whole grain bread or focaccia. If desired, top off sandwich with sliced tomatoes, roasted green or yellow squash slices pepper strips or onions.
Nutritional Information:
Makes 6 servings.
Per serving: 32 calories, <1 g. fat, <1 g. sat. fat, 6 g. carbohydrate, 1 g. protein, 2 g. dietary fiber, 6 mg sodium.
Ingredients:
1 large eggplant
1 peeled, seeded tomato, chopped
1/4 cup chopped parsley
1 Tbsp. minced green onions
2 tsp. fresh lemon juice
1 tsp. olive oil
Salt andfreshly ground black pepper, to taste
Instructions:
1. Place eggplant in baking dish and bake at 400 degrees for 45-55 minutes.
2. Let eggplant cool, then cut in half and scrape insides into bowl. Process in blender or processor, leaving slightly chunky. Stir in remaining ingredients.
3. To serve, spread on hearty whole grain bread or focaccia. If desired, top off sandwich with sliced tomatoes, roasted green or yellow squash slices pepper strips or onions.
Nutritional Information:
Makes 6 servings.
Per serving: 32 calories, <1 g. fat, <1 g. sat. fat, 6 g. carbohydrate, 1 g. protein, 2 g. dietary fiber, 6 mg sodium.
Sun-Dried Tomato Dip
Ingredients:
2 large red bell peppers or 1 jar (12 oz.), drained
1 can (15 oz.) can white beans, rinsed and drained
10 marinated sun-dried tomato halves, coarsely chopped
2 garlic cloves, chopped
3 Tbsp. low-fat mayonnaise
1 tsp. dry oregano
1 tsp. ground cumin
1/4 tsp. ground chipotle chili powder or pinch cayenne pepper
Salt and freshly ground black pepper, to taste
Instructions:
Grill fresh peppers over open flame or under broiler until their skins are blackened all over, using tongs to turn often, about 5 minutes. Place peppers in bowl and cover with plastic wrap. Let sit 20 minutes. When skin is loosened, pull it away with your fingers. (Some black bits will remain.) Open peppers and remove seeds and ribs. Coarsely chop peppers.
Place peppers in food processor or blender and pureé. Add beans, sun-dried tomatoes, garlic, mayonnaise, oregano, cumin and chili powder or cayenne. Process to a smooth pureé. Season to taste with salt and pepper. Dip is best if it sits an hour before serving. It keeps up to 3 days, tightly covered, in the refrigerator.
Nutritional Information:
Makes 2 1/2 cups, with a suggested serving of 1 tablespoon.
Per tablespoon: 18 calories, less than 1 g. total fat (less than 1 g. saturated fat), 3 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 22 mg. sodium.
Ingredients:
2 large red bell peppers or 1 jar (12 oz.), drained
1 can (15 oz.) can white beans, rinsed and drained
10 marinated sun-dried tomato halves, coarsely chopped
2 garlic cloves, chopped
3 Tbsp. low-fat mayonnaise
1 tsp. dry oregano
1 tsp. ground cumin
1/4 tsp. ground chipotle chili powder or pinch cayenne pepper
Salt and freshly ground black pepper, to taste
Instructions:
Grill fresh peppers over open flame or under broiler until their skins are blackened all over, using tongs to turn often, about 5 minutes. Place peppers in bowl and cover with plastic wrap. Let sit 20 minutes. When skin is loosened, pull it away with your fingers. (Some black bits will remain.) Open peppers and remove seeds and ribs. Coarsely chop peppers.
Place peppers in food processor or blender and pureé. Add beans, sun-dried tomatoes, garlic, mayonnaise, oregano, cumin and chili powder or cayenne. Process to a smooth pureé. Season to taste with salt and pepper. Dip is best if it sits an hour before serving. It keeps up to 3 days, tightly covered, in the refrigerator.
Nutritional Information:
Makes 2 1/2 cups, with a suggested serving of 1 tablespoon.
Per tablespoon: 18 calories, less than 1 g. total fat (less than 1 g. saturated fat), 3 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 22 mg. sodium.
Lite Hummus Dip
Ingredients:
1 can (15 oz.) chick peas, rinsed and drained
1-2 cloves finely minced garlic (or to taste)
1 Tbsp. sesame tahini
6-8 Tbsp. reduced sodium vegetable broth or water
1-2 Tbsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Hot pepper sauce (optional)
Paprika
Instructions:
In blender or food processor, place peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add salt, pepper and hot pepper sauce to taste, if desired. Pour mixture into serving bowl. Dust lightly with paprika. Serve with cut-up raw vegetables and pita bread. Makes 1 1/4 cups
Nutritional Information:
Per 2 tablespoons: 50 calories, 2 g fat (<1 g saturated fat), 7 g carbohydrate,2 g protein, 2 g dietary fiber, 195 mg sodium.
Ingredients:
1 can (15 oz.) chick peas, rinsed and drained
1-2 cloves finely minced garlic (or to taste)
1 Tbsp. sesame tahini
6-8 Tbsp. reduced sodium vegetable broth or water
1-2 Tbsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Hot pepper sauce (optional)
Paprika
Instructions:
In blender or food processor, place peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add salt, pepper and hot pepper sauce to taste, if desired. Pour mixture into serving bowl. Dust lightly with paprika. Serve with cut-up raw vegetables and pita bread. Makes 1 1/4 cups
Nutritional Information:
Per 2 tablespoons: 50 calories, 2 g fat (<1 g saturated fat), 7 g carbohydrate,2 g protein, 2 g dietary fiber, 195 mg sodium.
Pineapple, Corn and Mango Salsa
Ingredients:
1 cup canned crushed pineapple (packed in its own juices), drained
1/2 medium mango, diced
1/2 cup frozen corn, thawed
1/2 cup chopped tomatoes
1/4 cup minced parsley
3 Tbsp. minced red onion
Salt, cayenne pepper and cumin, to taste
Instructions:
1. In medium bowl, mix pineapple, mango, corn, tomatoes, parsley and onion. Season with salt, cayenne and cumin, to taste. Serve over grilled fish, chicken or tofu.
Nutritional Information:
Makes 2 1/2 cups. Per 1/4 cup serving: 31 calories, <1 g. total fat (<1 g. saturated fat), 8 g.carbohydrates, <1 g. protein, 1 g. dietary fiber, 5 mg. sodium.
Ingredients:
1 cup canned crushed pineapple (packed in its own juices), drained
1/2 medium mango, diced
1/2 cup frozen corn, thawed
1/2 cup chopped tomatoes
1/4 cup minced parsley
3 Tbsp. minced red onion
Salt, cayenne pepper and cumin, to taste
Instructions:
1. In medium bowl, mix pineapple, mango, corn, tomatoes, parsley and onion. Season with salt, cayenne and cumin, to taste. Serve over grilled fish, chicken or tofu.
Nutritional Information:
Makes 2 1/2 cups. Per 1/4 cup serving: 31 calories, <1 g. total fat (<1 g. saturated fat), 8 g.carbohydrates, <1 g. protein, 1 g. dietary fiber, 5 mg. sodium.
Chunky Cranberry Dip
Good for spreading on half a whole wheat bagel.
Ingredients:
1 8-oz. package reduced fat cream cheese
1-2 Tbsp. lowfat milk
1/2 cup chopped dried cranberries
1/4 cup chopped blanched almonds
1/2 tsp. orange zest, preferably fresh
Instructions:
In medium bowl, place cheese and allow to soften at room temperature. Mash and work with fork until texture is light enough to combine easily with other ingredients. Gradually add milk until cheese becomes soft and spreadable. Mix in remaining ingredients. Cover and refrigerate up to 2 days ahead or let stand at room temperature 1 hour before serving to allow flavors to blend. Makes about 1 1/2 cups.
Nutritional Information:
Per serving (1 tablespoon): 29 calories, 2 g total fat (<1 g saturated fat), 3 g carbohydrate, 1 g protein, <1 g dietary fiber, 35 mg sodium.
Good for spreading on half a whole wheat bagel.
Ingredients:
1 8-oz. package reduced fat cream cheese
1-2 Tbsp. lowfat milk
1/2 cup chopped dried cranberries
1/4 cup chopped blanched almonds
1/2 tsp. orange zest, preferably fresh
Instructions:
In medium bowl, place cheese and allow to soften at room temperature. Mash and work with fork until texture is light enough to combine easily with other ingredients. Gradually add milk until cheese becomes soft and spreadable. Mix in remaining ingredients. Cover and refrigerate up to 2 days ahead or let stand at room temperature 1 hour before serving to allow flavors to blend. Makes about 1 1/2 cups.
Nutritional Information:
Per serving (1 tablespoon): 29 calories, 2 g total fat (<1 g saturated fat), 3 g carbohydrate, 1 g protein, <1 g dietary fiber, 35 mg sodium.
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