Archive for recipes

Recipes For Health: Mango, Orange & Ginger Smoothie

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Self Improvement, Weight Management with tags , , , , , , , , , , , , , , , , , on April 30, 2012 by Angela

 
 

photo credit: Andrew Scrivani

Here’s a really tasty recipe which originally was published in 2011 in the NYTimes.

Ginger combines very well with mango and contributes a host of antioxidant and anti-inflammatory phytochemicals.

1 cup orange juice

1/2 large mango

1 1/4 teaspoons ginger juice (see note below)

4 ice cubes

Optional: 1/2 ripe banana (about 2 ounces peeled banana)

Combine the orange juice, mango, ginger juice and ice cubes in a blender. Blend until frothy and smooth. If you want a thicker drink, add the banana. Serve right away for the best flavor.

Note: To make the ginger juice, grate about 2 teaspoons ginger. Place on a piece of cheesecloth. Gather together the edges of the cheesecloth, hold over a bowl and twist to squeeze out the juice.

Yield: One large serving or two small servings.

Advance preparation: This is best served right away.

Nutritional information per serving: 201 calories; 0 grams saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 0 milligrams cholesterol; 48 grams carbohydrates; 3 grams dietary fiber; 4 milligrams sodium; 3 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

 

Recipes for Health: Eggplant Parmesan

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , on August 25, 2011 by Angela

Ingredients
3 eggplant, peeled and thinly sliced
2 eggs, beaten
4 cups Italian seasoned bread crumbs
6 cups spaghetti sauce, divided
1 (16 ounce) package mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

Directions
1.Preheat oven to 350 degrees F (175 degrees C).
2.Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side.
3.In a 9×13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top.
4.Bake in preheated oven for 35 minutes, or until golden brown.

Serving Size 1/10 of a recipe
Servings Per Recipe 10

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Amount Per Serving
Calories 487
Calories from Fat 144

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% Daily Value *
Total Fat 16g 25 %
** Saturated Fat 6.7g 33 %
Cholesterol 78mg 26 %
Sodium 1663mg 67 %
** Potassium 815mg 23 %
Total Carbohydrates 62.1g 20 %
Dietary Fiber 8.8g 35 %
Protein 24.2g 48 %
** Sugars 19.9g
Vitamin A 22 %
Vitamin C 8 %
Calcium 64 %
Iron 41 %
** Thiamin 10 %
** Niacin 75 %
** Vitamin B6 25 %
** Magnesium 22 %
** Folate 28 %

Recipes for Health: Pressed Eggplant & Pepper Sandwich

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on August 24, 2011 by Angela

How’s this for a yummy lunch….of course, I would make some modifications but all in all it looks like a winner.

Photo and recipe courtesy of CHOW

INGREDIENTS

  • 1/3 cup freshly squeezed orange juice
  • 3 tablespoons olive oil
  • 5 teaspoons red wine vinegar
  • 2 medium garlic cloves, thinly sliced
  • 2 teaspoons kosher salt
  • 1 1/2 teaspoons packed, finely grated orange zest
  • 1/2 teaspoon red pepper flakes
  • 3 medium bell peppers, ends trimmed, seeds and stems removed, and cut into 4 pieces
  • 2 medium globe eggplants, sliced crosswise into 1/4-inch-thick pieces
  • 4 ounces chèvre (goat cheese), crumbled
  • 1 loaf ciabatta, sliced in half horizontally and lightly toasted
  • 3 cups baby spinach

INSTRUCTIONS

  1. Combine orange juice, oil, vinegar, garlic, salt, orange zest, and red pepper flakes in a large, nonreactive bowl and whisk to combine. Add bell peppers and eggplant and toss to coat. Let sit at room temperature while the grill heats, at least 5 minutes.
  2. Heat a gas or charcoal grill to medium (about 350°F) or a grill pan over high heat and rub the grill or grill pan with a towel dipped in oil. Remove eggplant from marinade and place on the grill; cook until soft and lightly charred on one side, about 5 minutes. Flip and cook until charred and soft on the other side, about 5 minutes more. Remove to a plate and set aside. Place peppers on the grill and cook until soft and lightly charred on one side, about 5 minutes. Flip and cook until charred and soft on the other side, about 5 minutes more. Remove to the plate with the eggplant and set aside.
  3. Place crumbled cheese on the bottom piece of bread, then evenly distribute spinach over cheese. Drizzle marinade over spinach, then layer grilled vegetables over spinach. Close sandwich and wrap in aluminum foil. Place on a flat surface, cover with a baking sheet, and place heavy cans or a cast iron skillet on top of the baking sheet to press the sandwich down. Flip sandwich over after 10 minutes and press for another 10 minutes. Then unwrap, slice, and serve.

Recipes for Health: Eggplant Au Gratin

Posted in Epicurean Chronicles, Epicurean Ventures, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on August 22, 2011 by Angela


Here’s a favorite eggplant recipe of mine. I have experimented with making it a few different ways by mixing up the type of cheese used and I also use a chunky, homemade arrabbiata sauce so it’s really hearty.

You can bake in a loaf pan or casserole dish or use ramekin for a ready made lunch-size serving.

Ingredients
1/2 pound eggplant, peeled and cut into 1/4 inch slices
1 tablespoon olive oil
3/4 cup spaghetti sauce
3/4 cup shredded part-skim mozzarella cheese
2 tablespoons shredded Parmesan cheese

Directions
1.Brush both sides of eggplant slices with oil. Place on an ungreased baking sheet. Bake at 400 degrees F for 8 minutes. Turn and bake 7-8 minutes longer or until lightly browned and tender. Cool on a wire rack.
2.Place one eggplant slice in each of two 10-oz. ramekins coated with nonstick cooking spray. Top each with 2 tablespoons spaghetti sauce and 2 tablespoons mozzarella cheese. Repeat layers twice. Sprinkle with Parmesan cheese. Bake, uncovered, at 350 degrees F for 20-25 minutes or until bubbly and cheese is melted.

Nutritional Analysis: One serving equals 287 calories, 18 g fat (7 g saturated fat), 30 mg cholesterol, 750 mg sodium, 16 g carbohydrate, 4 g fiber, 15 g protein.

Recipes for Health: Chocolate Cherry Smoothie

Posted in Epicurean Chronicles, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , , on July 28, 2011 by Angela

chocolate-cherry-smoothie.jpg


While this is a basic recipe for a chocolate cherry smoothie, it’s not the best choice of ingredients if keeping count of calories and fat intake (nearly 25% of the total calories are from fat) as you will see below in the nutritional facts.

So, why am I including this recipe in Health & Wellness week you may ask?

Excellent question with an equally excellent answer: I’ve included some of my own personal hints below the nutritional information at the end of the recipe to show how you can make simple modifications to ingredient choice but make a great impact on the nutritional value.

1/2 cup fat-free milk

3/4 cup fat-free vanilla yogurt

1/4 cup semisweet or dark chocolate chips

1 cup fresh or frozen (slightly thawed) dark sweet cherries

ice as desired

Combine all ingredients in blend, process until blended smoothly.

Place in a decorative glass and garnish.

Drink up!

Nutritional information per serving: 589 calories (143 calories from fat); 9.4 gram saturated fat; 0.6 grams polyunsaturated fat; 5.1 grams monounsaturated fat; 13.5 milligrams cholesterol; 103.4 grams carbohydrates; 7.9 grams dietary fiber; 187.3 milligrams sodium; 18.5 grams protein

NOTE: You can play around and made whatever substitutions you like. If following true ABS DIET style you may wish to substitute to a non-dairy alternative, add whey protein, flax seed, raw almond slivers or instant oatmeal, etc. to dramatically reduced the caloric value while boosting fiber, protein. Once you become aware of the 12 POWER FOODS building blocks you can make some really nutritious, power-packed smoothies that are quite filling.

Recipes for Health: Cold Cherry Soup

Posted in Epicurean Chronicles, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , on July 26, 2011 by Angela


IMAGE CREDIT: Andrew Scrivani for The New York Times
5 cups water

1/2 cup sugar

1/2 cup red wine

1/4 teaspoon salt

Grated zest of 1/2 lemon

1 1/2 pounds sweet, dark cherries

1 cup drained yogurt

1. Pit the cherries, and place the pitted cherries in a bowl and the pits in a large soup pot. Add the water to the pot, and bring to a boil. Reduce the heat and simmer five minutes. With a skimmer, remove the pits from the water. Add the sugar, red wine, salt and lemon zest, and bring back to a boil over medium-high heat. Boil five minutes, then add the cherries. Bring to a simmer, turn the heat to low, cover and simmer five minutes. Remove from the heat.

2. Place the yogurt in a large bowl and slowly whisk in a cup of the liquid from the soup once it is no longer simmering. Whisk until the mixture is smooth. Slowly add the rest of the soup, and whisk or stir until smooth. Allow to cool, stirring from time to time, then refrigerate until cold. Before serving, you will have to stir or whisk again, as the liquid and yogurt will separate. Still, the soup is easily homogenized.

3. Serve in bowls or in glass tumblers. If you wish, garnish with additional halved, pitted fresh cherries.

Yield: Serves six to eight.

Advance preparation: The soup will keep for two or three days in the refrigerator. (I found myself snacking on the leftovers — very refreshing on a hot summer day.)

Nutritional information per serving (six servings): 178 calories; 1 gram saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 3 milligrams cholesterol; 37 grams carbohydrates; 2 grams dietary fiber; 116 milligrams sodium; 4 grams protein

Nutritional information per serving (eight servings): 134 calories; 0 grams saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 2 milligrams cholesterol; 28 grams carbohydrates; 2 grams dietary fiber; 87 milligrams sodium; 3 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

Recipes for Health: Cherry Almond Smoothie

Posted in Epicurean Chronicles, Foodies Fodder, Gourmet, Health & Wellness, Nutrition, Recipes, Weight Management with tags , , , , , , , , , , , on July 25, 2011 by Angela

IMAGE CREDIT: Andrew Scrivani for The New York Times

This dairy-free smoothie serves well at breakfast or as an afternoon snack.

12 cherries, pitted (about 3 ounces)

1/4 cup almond meal, also called almond flour or almond powder (3/4 ounce)

1/4 teaspoon almond extract

1/2 cup almond beverage or milk

1/2 plum or peach

1 teaspoon agave nectar

3 ice cubes

1. Place all of the ingredients in a blender, and blend until smooth.

Yield: One serving.

Advance preparation: This smoothie is best when freshly made but will keep for a few hours in the refrigerator. Shake well before drinking.

Nutritional information per serving: 285 calories; 1 gram saturated fat; 4 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 33 grams carbohydrates; 6 grams dietary fiber; 85 milligrams sodium; 8 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."