Healthy Holidays Recipes: Mushroom and Sausage Stuffed Boneless Turkey Breast

During the Holidays, turkey breast is a star on the table. Our family couldn't care less for the legs and other parts of the turkey. So, if you are like us, this recipe is a must. The breast comes out juicy, delicious, the flavors of the meat and the stuffing blend in together. Believe me...you have to give this one a try!

Mushroom and Sausage Stuffed Turkey Breast (Roulade) with Gravy
Servings: 10 portions

• Extra-virgin olive oil
• 2 large onion, cut into 1/2-inch dice 
• Kosher salt
• 8 cloves garlic, smashed and finely chopped
• 1 pound shiitake mushrooms (use other mushrooms if you prefer)
• 1/2 bunch sage, leaves finely chopped 
• 1/2 cup Kalamata olives
• 1 pound bulk Italian Chicken or Turkey sausage, crumbled
• 1 turkey breast, removed from the bone, about 4 pounds
• 2 cups bread crumbs
• 1/2 cup grated Parmigiano-Reggiano
• 2 eggs
• 1/2 cup water
• 2 carrots, peeled and cut into 1/2-inch dice
• 2 ribs celery, cut into 1/2-inch dice
• 4 cups low sodium chicken stock
• 1 cup dry white wine
• Thyme bundle
• 3 tablespoons all-purpose flour

Coat a large saute pan, over medium-high heat, with olive oil, add in half of the diced onion, season with salt, to taste. Cook the onions, stirring occasionally, until they are soft and very aromatic, about 8 to 10 minutes. Add the garlic and cook for another 2 to 3 minutes. Toss in the mushrooms and sage, season with salt, to taste. Cook until they are soft and wilted, about 5 to 7 minutes. Stir in the chicken or turkey sausage and use a large kitchen spoon to chop up the sausage. Cook until the sausage is brown and a little crispy, about 10 to 12 minutes. Transfer the sausage mixture to a large mixing bowl and let cool.

While the sausage mixture is cooling, cut the turkey breast into 2 separate halves and remove skin. Butterfly each half to make a wide, flat surface (Most of them will do it without charging anything). Cover each half with plastic wrap and gently pound each breast half, to flatten.

To the mixing bowl with sausage mixture, add the bread crumbs, grated cheese, the eggs, the olives and 1/2 a cup of water. Mix together until it becomes a homogeneous mixture. Taste and season with salt if needed.

Arrange a turkey breast flat on the plastic wrap. Lay half the stuffing mix on the turkey and roll it up, creating a neat even log.  Tie with twine to secure. Repeat with second turkey breast.

Preheat the oven to 375 degrees F.

Put a large roasting pan on a burner, coat it with olive oil and heat over medium-high heat. Add the turkey rolls and brown on all sides. Remove the rolls from the pan and add in the remaining diced onion, carrots, celery. Season with salt, to taste, and cook the veggies until they start to soften, about 7 to 8 minutes. Add 1 cup of low sodium chicken stock and 1 cup of white wine to the roasting pan with a thyme bundle. Return the turkey rolls to the pan, cover with foil and roast for 25 minutes, remove the foil and roast for 10 more minutes.

Remove the pan from the oven and transfer the turkey to a tray or platter and cover with foil to rest and keep warm.

Put the roasting pan over 2 burners to make the gravy. Remove the thyme and skim the fat. Mix the flour with 6 tablespoons chicken stock and slowly whisk it into the roasting pan. Whisk in the remaining chicken stock and bring it the mixture to a boil. Reduce the heat and simmer until the mixture has thickened to a gravy consistency. Taste and season with salt, if needed.

Remove the string from the roulades and slice into medallions. Arrange the roulades on a serving platter and serve with the gravy.

Sources: Based on multiple recipes including recipes from the Food Network 

Spooky Witch Fingers

Wanna be the scary neighbor this Halloween? How about homemade spooky fingers instead of sugary candy for Trick-or-Treat? LOL

Spooky Witch Fingers

•               1 cup butter, softened

•               1 cup confectioners' sugar

•               1 egg

•               1 teaspoon almond extract

•               1 teaspoon vanilla extract

•               2 2/3 cups all-purpose flour

•               1 teaspoon baking powder

•               1 teaspoon salt

•               3/4 cup whole almonds

•               Raspberry jelly

Combine the butter, sugar, egg, almond extract, rand vanilla extract in a mixing bowl. Beat together with an electric mixer; gradually add the flour, baking powder, and salt, continually beating; refrigerate 20 to 30 minutes.

Preheat oven to 325 degrees F (165 degrees C). Lightly grease baking sheets.

Remove dough from refrigerator in small amounts. Scoop 1 heaping teaspoon at a time onto a piece of waxed paper. Use the waxed paper to roll the dough into a thin finger-shaped cookie. Press one almond into one end of each cookie to give the appearance of a long fingernail. Squeeze cookie near the tip and again near the center of each to give the impression of knuckles. You can also cut into the dough with a sharp knife at the same points to help give a more finger-like appearance. Arrange the shaped cookies on the baking sheets.

Bake in the preheated oven until the cookies are slightly golden in color, 20 to 25 minutes.

Remove the almond from the end of each cookie; squeeze a small amount of red jelly into the cavity; replace the almond to cause the jelly to ooze out around the tip of the cookie. 

Source: based on recipe from AllRecipes 

Pumpkin Bread

As mentioned in previous posting, I love how versatile pumpkin is. Here is another awesome recipe for this season.

Pumpkin Bread
Servings: 2 loafs

• 3 ½ organic white, fresh-milled, or store-bought whole-grain flour;
• 2 ½ cups of dark brown sugar or to taste add more of any kind of sweetener you prefer
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1 teaspoon ground nutmeg
• 1 1/2 teaspoons ground cinnamon
• 2 cups pumpkin puree
• 1 cup vegetable oil
• 2/3 cup coconut milk
• 2/3 cup flaked coconut
• 1 cup chopped walnuts (if desired lightly toast for a few moments in oven and cool before adding)

Preheat oven to 350 degrees F.
Grease and flour two 8″ x 4″ loaf pans.
In a large bowl, stir together the flour, brown sugar (or preference of other sweeteners), baking soda, salt, nutmeg, and cinnamon.
Add the pumpkin puree, oil, and coconut milk, and mix until all of the flour is absorbed.
Fold in the flaked coconut and walnuts. Divide the batter evenly between the prepared pans.
Bake for 1 hour and 15 minutes in the preheated oven or until a toothpick inserted in the center comes out clean.
Remove from oven, and cover loaves tightly with foil. Allow to steam for 10 minutes.
Remove foil, and turn out onto a cooling rack. Tent loosely with the foil, and allow it to cool completely.

Source: Eat Drink Better

Mighty Pumpkin

At this time of the year we have multiple pumpkins decorating the house, and I wanted to make a greater use of them! Pumpkin is loaded with vitamins and minerals, and very low in calories. So, yesterday I made a pumpkin smoothie. Kiddos loved it, and momma loved it too! So, we had some more this morning with a slight variation...Yumm

It is so simple to make, and you can freeze the rest of the pulp for up to 5 months!

Start by washing and splitting the pumpkin in half. Get rid of the seeds. Place both sides facing down on a baking sheet filled with about 1/3 inch of water. Roast them in the oven for 1 hour at 400F. Turn off the oven and leave them there for another hour. Once they cool down, scoop the pulp with a spoon and store it in ziplog bags. Freeze about 2/3 of the pumpkin for future use in soups, desserts, cookies or more smoothies.

Pumpkin Smoothie

Servings: 4 cups

- 2 cups of roasted pumpkin pulp
- 2 tablespoons of honey
-1 1/2 cups of organic milk
- 2 or 3 drops of natural vanilla extract (optional - I didn't use)

Blend all ingredients together and taste a delicious smoothie loaded with vitamins and minerals.
For the variation this morning:

Pumpkin Banana Smoothie
Servings: 4 cups

- 1 cup of roasted pumpkin pulp
- 1 ripe banana
- 1 1/2 cups of organic milk

Blend all ingredients. Another great, nutritious smoothie is ready! Best of all, kiddos loved it all again!

Pumpkin Soup with Coconut Milk and Curry

It's pumpkin season.....what's not to love! 
This recipe is fantastic...traditional pumpkin soup with coconut milk and curry. Delicious! Always making the most of seasonal veggies.

Pumpkin Soup with Coconut Milk and Curry

• 1 medium-sized pumpkin
• 1 can of coconut milk
• curry paste of your choice
• curry powder of your choice
• 3 cloves of garlic
• 2 small onions
• 1/2 bunch of parsley
• salt

How to prepare and cook:
Wash the pumpkin, cut it into quarters (or even smaller slices), remove the seeds, and peel it.
Cut the peeled pumpkin slices into small chunks.
Cook the chunks of pumpkin in water until soft — to start, some of the pumpkin chunks should be partially above the water.
While the pumpkin chunks and water are cooling, fry chopped garlic and onions in olive oil on the stove.
Once they have cooled a bit, blend the pumpkin chunks (with the “pumpkin water” that remains in the pot).
Add 2 tsp. of curry paste, coconut milk, the fried garlic and onions, a pinch of salt, and curry powder to taste.
Chop parsley and add to the soup.

Source: EatDrinkBetter

Delish 100 Calorie Raspberry Bar

Wow, a healthy and very delicious dessert recipe for just 101 calories? Yes, and it's loaded with fiber, protein, real fruits and taste. What a good deal!

Raspberry Bars

Servings: 16 bars

Crust

• 3/4 cup white whole-wheat flour
• 1/2 cup chopped pecans
• 2 tablespoons granulated sugar
• 1/2 teaspoon salt
• 3 tablespoons cold butter, cut into small pieces
• 2 tablespoons ice water
• 1/2 teaspoon vanilla extract

Raspberry Filling

• 2 teaspoons unflavored gelatin
• 2 tablespoons water
• 3 cups fresh raspberries, divided
• 1/2 cup granulated sugar
• 4 tablespoons nonfat cream cheese, softened
• 2 tablespoons low-fat milk
• 1 tablespoon confectioners' sugar

To prepare crust: Preheat oven to 400°F. Coat an 8-inch-square baking pan with cooking spray.
Place flour, pecans, 2 tablespoons sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add ice water and vanilla and pulse just until the dough starts to come together. Transfer to the prepared pan. Press evenly and firmly into the pan to form a bottom crust.
Bake the crust until it looks set, but not browned, about 15 minutes. Let cool on a wire rack.
To prepare raspberry filling: Sprinkle gelatin over 2 tablespoons water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling.
Reserve 16 raspberries. Puree the remaining raspberries in a food processor until smooth. Transfer to a medium saucepan and stir in 1/2 cup sugar. Cook over medium heat until bubbling. Stir in the gelatin mixture and cook, stirring, until the gelatin is melted, about 1 minute.
Fill a large bowl with ice water. Pour the raspberry mixture into a medium bowl and set it in the bowl of ice water. Refrigerate, stirring occasionally with a rubber spatula, until the mixture thickens to the consistency of loose jam and is beginning to set around the edges, about 30 minutes.
Meanwhile, beat cream cheese, milk and confectioners’ sugar in a medium bowl with an electric mixer until smooth.
Spread the thickened raspberry filling evenly over the crust. Dollop the cream cheese mixture over the filling. Draw the tip of a sharp knife or skewer through the two fillings to create a swirled effect. Nestle the reserved berries into the filling, evenly spacing them so each bar will be topped with a berry when cut. Refrigerate until the bars are completely set, about 3 hours. Cut into 16 bars, one raspberry per bar.

Per bar: 101 calories; 5 g fat (2 g sat, 2 g mono); 6 mg cholesterol; 14 g carbohydrates; 2 g protein; 2 g fiber; 94 mg sodium; 64 mg potassium.

Source: Eatingwell.com 

15 Healthy & Yummy Lunchbox Recipe Ideas

It is lunchbox planning time! We know it is a tough and important task, so here are a few ideas to help you out! All healthy, from experienced moms. You can combine items for complete meals.
Variety is always important, so kids don't get bored!

1. Wholewheat pita, peanut butter and sliced banana pockets.
2. Roasted fruits: try roasting banana in the oven with cinnamon and honey. It makes a great dessert!
3. Veggie Pies: stuff the pie with the kids' favorite veggies. Click here for a delicious pie recipe.
4. Wholewheat tortilla wrap: stuff it with veggies, cheese and ground turkey. Use kids' favorite ingredients!
5. Sliced organic veggies with hummus: raw green bell peppers, carrots, brocoli and a small container with hummus for dipping. Click here for a yummy hummus recipe.
6. Wholewheat bread with cream cheese/brocolli/spinach/garlic spread: Blend cream cheese, boiled broccoli, spinach and a garlic clove to a spread consistency. You can also add boiled carrots to the spread.
7. Cubed sweet potato: microwave the whole potato for 8 minutes, let cool, then cut.
8. Plain yogurt with honey and pieces of fruit.
9. Wholewheat Pretzel with hummus for dipping.
10. Sweet potato sliced and baked in the oven with salt and herbs.
11. Whole wheat waffles with peanut butter, honey or maple syrup.
12. Homemade granola bars are always delicious, and kids will love even more if they help bake them! Click here for a great homemade Fruit and Oat Granola Bar recipe.
13. Mini vegetable pizzas: split wholewheat English muffins and top each half with tomato sauce, cheese, and veggies.
14. Make a wholesome snack by cutting whole wheat pita rounds into wedges, toasting them, and packing with cheese slices. 
15. Peanut butter, banana and raisins sandwich in wholewheat waffles. Click here for step-by-step recipe

Click here for other healthy recipes.

Ricotta Pancakes....Fluffy and Velvety!

I woke up with a taste for pancakes... fluffy, velvety ricotta pancakes! I've just tested this recipe, and it is beyond wonderful! Especially when you add blueberries or dark chocolate chips.


Ricotta Pancakes

Servings: 4 pancakes

• 1 cup ricotta
• 1 cup plain yogurt 
• 3 eggs
• ½ teaspoon baking soda
• 1 cup all-purpose flour
• Salt
• 1 tablespoon sugar
• 2 tablespoons lemon juice
• 2 teaspoons grated lemon zest
• Butter or grapeseed or other neutral oil as needed.

Beat together the ricotta, yogurt and egg yolks. Combine baking soda, flour, salt, sugar and eggs.  
Heat a griddle or large skillet over medium-low heat while you finish batter. Stir flour mixture into cheese mixture, blending well but not beating. Stir in lemon juice and zest.
Add about 1 tablespoon butter or oil to griddle or skillet and coat surface. When it is hot, add batter. Cook until lightly browned on bottom, 3 to 5 minutes, then turn and cook second side. Serve immediately with maple syrup (and have some blueberries, peanut butter or dark chocolate chips on top!).

Larabar Recipe: Awesome!

I love Larabars. They are healthy, raw, vegan, gluten free, preservative free, and kosher. Great for any diet, and kids love them!
Larabars are very easy to make, and they can be quite expensive to buy! Check out this base recipe:

Larabars
Portions: about 6 bars


Ingredients:

• 1 cup nuts 
  
• Almonds, walnuts, pecans, cashews, pistachios, peanuts, hazelnuts, etc.
• 1 cup sweet dried fruit
• Dates, raisins, figs, prunes, etc. 
• 1 cup filling (optional)
• Dried cherries, dried blueberries, dried apricot, dried pineapple, cranberries, goji berries, more chopped nuts, dried coconut, chocolate chips, coffee beans, cacao nibs, shredded carrot, etc.  
• 2 - 4 tbsp flavoring (optional)
•  Cacao, vanilla, cinnamon, citrus zest and juice, ginger, mint, cloves, coconut oil.

In your food processor, mix together fruit and nuts until a sticky, workable dough is formed.  Add flavoring, and process well.  Add fillings, and pulse until combined - being careful not to wreck the texture.  Shape into six equal sized bars, and wrap in parchment paper or plastic wrap.  If you're in a hurry, you can shape the dough into eight to twelve balls, instead.  Lärabars should keep in the refrigerator or freezer in an airtight container for up to a month. 


If you want to try different flavors, try the Rawfied recipes


Source: Rawfied

Mediterranean Frittata

Mediterranean dishes are almost always delicious. Add to that healthy ingredients and you have a top favorite.
Try this Frittata and you won't regret! Very easy, one pot dish. Great recipe for Daddy's Day!


Mediterranean Frittata

Servings: 6 portions

• 1 cup chopped onion
• 2 cloves garlic, minced
• 3 tablespoons olive oil
• 8 organic eggs, beaten
• 1/4 cup milk
• 1/2 cup crumbled feta cheese (2 ounces)
• 1 cup chopped roasted red sweet peppers
• 1/2 cup sliced kalamata or pitted ripe olives
• 1/4 cup slivered fresh basil
• 1/8 teaspoon ground black pepper
• 1/2 cup onion-and-garlic croutons, coarsely crushed
• 2 tablespoons finely shredded Parmesan cheese
• Fresh basil leaves
• (if your kids like broccoli, this is a great opportunity to add this great veggie to the menu)

Preheat broiler. In a large broiler proof skillet cook onion and garlic in 2 tablespoons hot oil until onion is just tender.
Meanwhile, in a bowl, beat together eggs and milk. Stir in feta cheese, roasted sweet pepper, olives (if desired), basil, and black pepper. Pour egg mixture over onion mixture in skillet. Cook over medium heat. As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist). Reduce heat as necessary to prevent overcooking.
In a bowl combine crushed croutons, Parmesan cheese, and the remaining tablespoon of oil; sprinkle mixture over frittata.
Broil 4 to 5 inches from heat for 1 to 2 minutes or until top is set and crumbs are golden. Cut frittata in wedges to serve. If desired, garnish with fresh basil leaves. Makes 6 servings.


Source: Based on recipe from Better Homes and Gardens

Frozen Chocolate Banana Pops

This recipe is perfect for the summer or Easter! Kids love it because they are fun and delicious. Parents love it because they are quite nutritious and very easy to make! Enjoy!

Frozen Chocolate Banana Pops

- 2 bananas

- 6 oz melted chocolate

- 4 wooden sticks

Halve 2 bananas crosswise. Insert a wooden stick into each piece; freeze the bananas and any dark chocolate candy you like (optional).
Chop the frozen chocolate candy. Coat the frozen bananas in 6 ounces melted chocolate; sprinkle with the candy. Freeze on a parchment-lined plate until firm.

Source: real simple

Velvety Spicy Chocolate Pudding (Made with Tofu). Simply Divine!

This Mexican recipe is a dream dessert. Made with tofu, spices and chocolate, it is the creamiest pudding you've ever taste. Healthy ingredients along with incredible taste made this recipe one of the top favorites published by The Minimalist, from New York Times. What's more, it takes 5 minutes to prepare. You have to give it a try!


Mexican Chocolate Pudding

Servings: 4 - 6 portions

• 3/4 cup sugar
• 1 pound silken tofu
• 8 ounces high-quality bittersweet or semisweet chocolate, melted
• 1 teaspoon vanilla extract
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon chili powder, or more to taste
• Chocolate shavings (optional)

 

In a small pot, combine sugar with 3/4 cup water; bring to a boil and cook until sugar is dissolved, stirring occasionally. Cool slightly. Put all ingredients except for chocolate shavings in a blender and purée until completely smooth, stopping machine to scrape down its sides if necessary. Divide among 4 to 6 ramekins and chill for at least 30 minutes. If you like, garnish with chocolate shavings before serving.


Source: NYTimes

Xylitol Oatmeal Raising Dark Chocolate (Decandent) Cookies

Xylitol is a great sugar substitute. If you haven't tried it yet, here is a great recipe to start getting familiar with the ingredient!
These cookies taste great, and are quite easy to make.

Oatmeal Raisin Dark Chocolate Cookies (with Xylitol)

Servings: approximately 20 cookies

• 1 cup organic raisins
• ¼ cup water
• 3 egg whites
• 1 tbsp honey or agave nectar
• 1 ½ tsp vanilla
• 1 1/3 c xylitol
• 1/2 cup all purpose flour
• 1/2 cup whole wheat flour
• ½ cup nonfat dry milk powder 
• 1 ½ tsp baking powder
• 1 ½ tsp cinnamon
• 1 cup 70% dark chocolate chips
• 2 ½ cup quick-cooking oats

In a blender or food processor, combine first four ingredients. Process for 10-15 seconds until raisins are finely chopped. Pour into a mixing bowl and add xylitol, and vanilla extracts. Combine next four ingredients and slowly add to raisin mixture. Stir in oats and dark chocolate. Drop by tablespoonfuls two inches apart on greased baking sheet. Bake at 350F for 8-10 minutes. Cool on wire rack.

Source: based on recipe from epicdental.com

Wholesome Chocolate Cupcake with Organic Cherries

Kids and adults love cupcakes. They are so beautiful, and perfect for one big bite.
We found a healthier recipe that will eliminate (at least some of) the guilt, making it a great dessert for Valentine's Day


Whole-Wheat Chocolate Cherry Cupcakes
Servings: 12 cupcakes

• 3/4 cup whole-wheat pastry flour
• 3/4 cup cake flour
• 1/2 cup unsweetened cocoa powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup granulated sugar
• 1/4 cup canola oil
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1/2 cup nonfat buttermilk
• 1 1/2 cups chopped pitted organic cherries, fresh or frozen (thawed and drained), plus 12 fresh organic cherries with stems for garnish 

Frosting (optional)

• 6 ounces reduced-fat cream cheese (Neufchâtel), at room temperature
• 1/2 cup reduced-fat sour cream
• 1 cup confectioners’ sugar

To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
Whisk whole-wheat flour, cake flour, cocoa, baking powder, baking soda and salt in a medium bowl.
Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg and vanilla until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in chopped cherries until just combined. Divide the batter among the prepared cups (they will be full).
Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 26 minutes. Transfer to a wire rack and let cool completely.


To prepare frosting: Meanwhile, beat cream cheese, sour cream and confectioners’ sugar with an electric mixer until smooth. Refrigerate the frosting until very cold, about 2 hours. Spread the frosting on the cooled cupcakes and decorate with a cherry on top, if desired


Source: Eating Well

Lean Comfort Food

Mac and Cheese with 43% less calories, loads of fiber and folate, and a delicious taste? Can't beat that!
Check out this recipe with whole wheat pasta and spinach. Genius!


Baked Mac and Cheese

Servings: 4 portions

• 3 tablespoons plain dry breadcrumbs
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 16-ounce or 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
Bake the casserole until bubbly and golden, 25 to 30 minutes.


Per serving: 576 calories; 22 g fat (11 g sat, 2 g mono); 69 mg cholesterol; 63 g carbohydrates; 37 g protein; 9 g fiber; 917 mg sodium; 403 mg potassium.




Source: Eating Well

Pumpkin Mousse Pie

Seasonal fruits and vegetables are always fresh and healthy. Check out this great recipe using pumpkin as the main ingredient. We love when tradition meets creativity.

Frozen Pumpkin Mousse Pie
Servings: 10 portions


Crust

• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil

Filling

• 1 cup pumpkin puree (you can roast in the oven or use canned pumpkin)
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened (you can also yogurt ice cream)

Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.


Source: Eating Well

Pumpkin and Yellow Pepper Soup with Smoked Paprika

Creamy pumpkin soup is so delicious and feels right in the Fall. Check out this healthy recipe, also great for Halloween and Thanksgiving parties.


Pumpkin and Yellow Pepper Soup with Smoked Paprika

Servings: 7 portions

• 1  tablespoon  olive oil
• 3 1/2  cups  chopped yellow bell pepper (about 2 large)
• 1 1/2  cups  chopped carrot (about 2 medium)
• 1  cup  chopped onion (about 1 medium)
• 1/2  teaspoon  Spanish smoked paprika
• 2  garlic cloves, chopped
• 5  cups  fat-free, less-sodium chicken broth, divided
• 1/4  teaspoon  freshly ground black pepper
• 15 oz pumpkin puree (roast and puree it, or opt for a 15-ounce can of salt-free pumpkin puree)
• 2  tablespoons  fresh lemon juice
• 2  tablespoons  unsalted pumpkin-seed kernels, toasted
• 1  tablespoon  chopped fresh parsley

Heat oil over medium-high heat. Add bell pepper, carrot, and onion; cook 10 minutes or until tender, stirring occasionally. Add paprika and garlic; sauté 1 minute. Add 3 cups broth and black pepper; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until the vegetables are tender.
Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining vegetable mixture.
Return pureed vegetable mixture to the heat; stir in remaining 2 cups broth and pumpkin. Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently. Remove from heat; stir in juice. Ladle 1 cup soup into each of 7 bowls; top each serving with about 1 teaspoon pumpkin seeds and about 1/2 teaspoon parsley. Serve immediately.


Source:  My Recipes

5-Minute Orange Cake

Kids love cakes, but most versions bought in stores are loaded with sugar. It can really compromise their taste buds, in my opinion!
This recipe is the quickest possible. In just 5 minutes the batter is in the oven, and the result is a big hit.
Use your imagination and vary the fruit each time you make this recipe. Kids will love the opportunity to choose!

5-Minute Orange Cake
Servings: about 10 slices

- 2 peeled oranges, sliced
- 3/4 cup canola oil
- 2 eggs
- 1 cup brown sugar
- 1 cup whole wheat flour
- 1 cup all purpose flour
- 1/2 cup quinoa flour or flakes (you can use all purpose flour instead)
- 1 tablespoon baking powder

Mix in a blender the orange, oil, eggs and sugar to a paste consistency. Move the batter to a round container, and slowly add the dry ingredients. Mix all well with a spoon.  Prepare the baking pan with some cooking oil spray and flour. Bake it for 45 minutes at 325 degrees Fahrenheit. Test the center with a toothpick before turning off the oven. Let it cool for 20 minutes before serving.
If you desire to decorate it with a topping, mix 3 spoons of orange juice with 5 spoons of powdered (also known as confectioner's) sugar. It is ready to decorate.

Picture credit: Marcelo de Breyne

Easy Chicken with Mustard

This dish is so easy to make, and the taste is great! It looks creamy because of the Dijon mustard. The result is a healthy, low calorie, delicious dish. Serve it with grilled cauli-flower and brown rice for a wholesome meal.

Easy Chicken with Mustard
Servings: 6 portions

- 2 Organic chicken breasts (skinless)
- 3 Organic chicken thighs (skinless)
- 1 onion, diced
- 1 garlic head, diced
- 5 tablespoons of Dijon mustard
- Salt and Pepper
- Dry oregano or tarragon
- 1 tablespoon of canola oil
- Juice of one lime
- 1 cup of white wine
- 1 cup of water

Sautee the onion and garlic with the canola oil. Add the chicken cuts, salt, pepper and oregano or tarragon. Stir and cook for a few minutes. Add the lime juice, wine and water. Stir and let it cook for 2 minutes. Add the mustard, stir and let it cook for about 45 minutes in low temperature. Stir from time to time. Add more water if necessary. The consistency will be creamy, and the chicken meat will be incredibly tender!

Grilled Cauli-Flower

Cauli-flower is very healthy, and can be delicious when well seasoned. The "tree" shape makes it appealing (and very intriguing) to kids! Here is a great easy recipe to complement any main dish:

Grilled Cauli-Flower

Servings: 6 portions

- 1 Large cauli-flower
- Salt and pepper
- Canola oil
- 1/2 cup of water

Slice the cauli-flower in diagonal (see picture). Season with salt and pepper.
In a saucepan, add a tablespoon of canola oil. Place one slice at a time. Grill it for about 3 minutes each side. Add a couple of tablespoons of water to hydrate the slices. Let it cook for 2 minutes. Serve it warm.