Craving chocolate this holiday season? Don’t just grab a brownie made from a box. Yuck! Try this deliciously different, spicy hot cocoa recipe!
For starters, cocoa is loaded with disease-fighting anti-oxidants. Who knew? Yup, it’s even higher than green tea. The addition of cinnamon and chili powder add another dose of antioxidants as well as flavor. Cinnamon may also impact blood sugar by improving insulin sensitivity. Bonus! Opt for 1% milk to keep fat content low while consuming a whopping dose of calcium, B vitamins and protein. Ole’!
4 cups 1% milk
¼ cup unprocessed cocoa powder
¼ cup white sugar
1 tsp. cinnamon
½ tsp. vanilla extract
¼ tsp. chili powder
Pinch of cayenne pepper
Add all ingredients in a saucepan and simmer over medium heat for about 5-10 minutes until mixture is simmering.
Makes 4 (8 oz cups). Nutrition facts per serving: 160 calories, 3 grams fat, 2 grams saturated fat, 28 grams carbohydrate, 1.6 grams fiber, 9 grams protein, 12 mg cholesterol, 108 mg sodium, 330 mg calcium.
A simple way to get fruits & veggies – high in antioxidants, beta-carotene and potassium. You can also try a mini-muffin tin for smaller bite-sized servings (reduce the baking time to 15 – 20 minutes).
1 large egg 1 cup chopped cranberries
¼ cup egg substitute 1 teaspoon vanilla extract
½ cup + 3 tablespoons sugar
1½ cup all-purpose flour
½ cup + 3 tablespoons Splenda
1 teaspoon ground cinnamon
1/3 cup applesauce or plain yogurt
¼ teaspoon ground allspice
1 cup mashed sweet potatoes, canned or cooked fresh
1 teaspoon baking soda
1. Preheat oven to 350°F. Coat a 9-inch loaf pan with nonstick cooking spray.
2. In a large bowl, combine eggs, sugar, oil, sweet potatoes, and vanilla.
3. In a separate bowl, combine flour, cinnamon, allspice, and baking soda. Make a well in the center. Pour the sweet potato mixture into the well. Mix just until moistened. Stir in cranberries.
4. Spoon batter into prepared loaf pan and bake for 1 hour or until a toothpick in the center comes out clean.
Makes 12 slices.
Nutrition Facts per slice w/applesauce (yogurt): 174 (180) calories, 3 (4) gm protein, 39 (39) gm carbohydrates, <1 (1) gm fat, 0 (<1) gm saturated fat,1(1) gm fiber, 18 (19) mg cholesterol, 134 (140) mg sodium.
Tomato season ain’t over yet (and don’t put that grill away either). Below is a delicious salad that can be served as a main dish for a church picnic or Saturday night dinner party. Balsamic vinegar may replace red wine vinegar if you’re out. Home grown tomatoes and fresh garden basil make this salad unforgettable.
•2 tablespoon(s) red wine vinegar
•1 clove(s) garlic, crushed with press
•3/4 teaspoon(s) salt
•1/2 teaspoon(s) coarsely ground black pepper
•4 tablespoon(s) olive oil
•1/4 loaf(s) (16-ounce) Italian bread, cut into 3/4-inch-thick slices
•2 medium red peppers, each cut lengthwise into quarters
•1 medium red onion, cut into 1/2-inch-thick slices
•1 pound(s) skinless, boneless chicken-breast halves
•2 pound(s) plum tomatoes, cut into 1-inch chunks
•2 Tbsp. fresh basil leaves, chopped
1.Prepare outdoor gas or charcoal grill for covered, direct grilling on medium.
2.Meanwhile, prepare vinaigrette: In large bowl, whisk together wine vinegar, garlic, 1/2 teaspoon salt, 1/4 teaspoon coarsely ground black pepper, and 2 tablespoons olive oil until blended; set aside.
3.In jelly-roll pan, brush bread slices, red peppers, and onion slices with remaining 2 tablespoons olive oil to lightly coat both sides; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon coarsely ground black pepper. With tongs, place bread slices, red peppers, onion slices, and chicken on hot grill grate. Cover grill and cook bread about 3 minutes or until lightly toasted, turning over once. Cook peppers and onion about 8 minutes or until lightly browned and tender, turning over once. Cook chicken about 12 minutes or until chicken loses its pink color throughout, turning over once. As bread, vegetables, and chicken are done, transfer to cutting board. Cut bread slices, chicken, peppers, and onions into 1/2-inch pieces.
4.Into vinaigrette in bowl, stir chopped tomatoes, basil, bread, peppers, onion, and chicken; toss to combine. Scoop into bowls to serve.
Makes 4 servings. Nutrition Facts per serving: 405 calories, 17 grams fat, 32 grams protein, 33 grams carbohydrate, 6 grams fiber, 66 mg cholesterol, 690 mg sodium
Recipe taken from Good House Keeping
It’s August and it’s time to harvest those tomatoes and fresh herbs you’ve been growing all summer! One of my favorite summer salads is Lebanese Tabouleh. It’s an excellent source of vitamins A and C as well as fiber. While it takes a little prep time, it’s well it worth it for the taste (and health benefits). I’ve substituted quinoa (a Peruvian grain pronounced KEEN O WAH) for standard bulgar. The beauty of quinoa is it is high in fiber and protein content and it’s gluten free (great for those friends who can’t tolerate wheat or gluten). Enjoy!
1 cup fresh parsley, chopped
1 cup fresh mint, chopped
1 large tomato, chopped
1/2 small white onion, chopped
1 cup dry quinoa
1/2 cup olive oil
1/4 cup fresh lemon juice
1/2 teaspoon salt
pepper to taste
Cook quinoa according to directions and set aside to cool in a large mixing bowl.
Add mint, parsely, chopped tomato and onion and blend. Add to cooled quinoa.
Whisk together the olive oil, lemon juice and salt and pour over the quinoa & tomato mixure.
Allow to cool for a few hours before serving.
Makes 6 servings. Nutrition information per serving: 261 calories, 18.5 grams fat, 20.5 grams carbohydrate, 3.6 grams fiber, 4.8 grams protein, 0 mg cholesterol, 208 mg sodium.