Pumpkin Cheesecake

did this Pumpkin Cheesecake for my niece's Halloween Party Sat. night!

How To Be 16 Years Healthier

The "secret" is vigorous exercise. Here's the story: in 2006, a group of 10 postmenopausal women, all in good health and with an average age of 55, signed up for a 12-week endurance training study at the University of California, Berkeley. The women spent an hour on an exercise bike five days a week working at 65 percent of their maximum lung capacity. The aim of the study was to determine whether postmenopausal women derive the same health benefits from exercise as younger women do. In a report on their findings published in the September, 2009, issue of Metabolism, the investigators noted that the study participants increased their capacity to consume and use oxygen by an average of 16 percent and lowered their resting heart rate by an average of four beats per minute. In effect, this meant that after 12 weeks of exercise the women in the study had the cardiovascular and metabolic capabilities of women 16 years younger. What's more, by the end of the study, the women's blood pressure during exercise had dropped by 8 millimeters of mercury, while their heart rates were 19 beats per minute slower when performing at the same intensity as early in the study.




My take? It's never too late to improve your health, boost your energy and look and feel your best by adding exercise to your life.

Pumpkin Muffins

Prep time: 20 minutes


Cook time: 25 minutes

Servings: 12

1 small sugar pumpkin, seeded
3 cups all-purpose flour
2 cups white sugar
2 teaspoons baking soda
1/2 teaspoon baking powder
2 teaspoons ground cloves
2 teaspoons ground cinnamon
2 teaspoons ground nutmeg
1 teaspoon ground allspice
1 teaspoon salt
2/3 cup vegetable oil
3 eggs

Preheat oven to 350 degrees.

Grease 12 muffin cups or line tin with paper muffin liners.

Split pumpkin in half. Remove seeds and “strings.” Place cleaned pumpkin on baking sheet, cut side down. Cover with foil and bake in preheated oven until tender, about 90 minutes.

Remove pumpkin pulp and puree in blender. Measure out 2 cups pumpkin puree; set aside.

In a large bowl, stir together the flour, sugar, baking soda, baking powder, cloves, cinnamon, nutmeg, allspice and salt.


In a separate bowl, beat together the 2 cups pumpkin puree, vegetable oil and eggs.

Stir pumpkin mixture into flour mixture until smooth.

Scoop batter evenly into prepared muffin cups.

Bake muffins in preheated oven for 20 to 25 minutes until a toothpick inserted into the center of a muffin comes out clean.

And yet another Halloween cake

Yes, these are fully edible cakes! Umm,umm good!

Slow Cooker Asian Pork Stew

2 lb boneless country-style pork ribs, cut into 2-inch pieces


3 medium carrots, cut into 1-inch slices

2 medium onions, cut into 1-inch wedges

1 package (8 oz) fresh whole mushrooms, cut in half if large

1 can (8 oz) whole water chestnuts, drained

1 can (8 oz) bamboo shoots, drained

3/4 cup hoisin sauce

1/3 cup reduced-sodium soy sauce

4 large cloves garlic, finely chopped

1 tablespoon finely chopped gingerroot

4 cups water

2 cups uncooked long-grain white rice

2 tablespoons cornstarch

3 tablespoons water

1/3 cup lightly packed coarsely chopped cilantro


1. Spray 5- to 6-quart slow cooker with cooking spray. In cooker, layer pork, carrots, onions, mushrooms, water chestnuts and bamboo shoots. In small bowl, stir together 1/2 cup of the hoisin sauce, the soy sauce, garlic and gingerroot; pour into slow cooker.

2. Cover; cook on Low heat setting 7 to 9 hours.

3. During last hour of cooking, in 3-quart saucepan, heat 4 cups water and the rice to boiling over high heat. Reduce heat to low. Cover; simmer 15 to 20 minutes or until rice is tender and water is absorbed.

4. Gently remove pork and vegetables with slotted spoon to large bowl; cover to keep warm. Skim any fat from liquid in cooker. Pour liquid into 1-quart saucepan. Stir remaining 1/4 cup hoisin sauce into liquid; heat to boiling. In small bowl, mix cornstarch and 3 tablespoons water; stir into liquid. Cook, stirring constantly, until thickened; pour over pork mixture and gently stir.

5. Sprinkle cilantro over stew. Serve over rice.

High Altitude (3500-6500 ft): No change.





Did You Know?

Hoisin sauce is often used in Chinese cuisine. The reddish-brown sauce, flavored with soybeans, garlic, chiles and numerous spices, tastes spicy and sweet.



Nutrition Information:

1 Serving: Calories 510 (Calories from Fat 130); Total Fat 15g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 70mg; Sodium 810mg; Total Carbohydrate 63g (Dietary Fiber 3g, Sugars 5g); Protein 30g Percent Daily Value*: Vitamin A 80%; Vitamin C 6%; Calcium 6%; Iron 20% Exchanges: 3 Starch; 1 Other Carbohydrate; 1 Vegetable; 2 1/2 Medium-Fat Meat Carbohydrate Choices: 4

Seasonal recipe: Apple cranberry cobbler

I think I will incorporate this into a sloww cooker recipe that I posted a couple of weeks back. I will let you know how it comes out!



Ingredients




For Fruit

•½ c sugar (raw cane or organic would be ideal)

•¾ c fresh orange juice (about 3 oranges, squeezed)

•¼ c water

•¾ tsp pumpkin pie spice

•12 oz fresh or frozen cranberries

•6 c cubed peeled baking apples (Rome, Granny Smith or other)

•¼ c dark rum

For Topping

•1 c flour

•¼ c sugar

•1 tsp baking powder

•¼ tsp baking soda

•¼ c chilled butter, cut in small pieces

•2/3 c buttermilk

•1 tsp grated orange rind

•2 tsp sugar

Directions

1.Preheat oven to 400 degrees.

2.Grease or spray with non-stick spray a 3 quart oven proof casserole.

3.For fruit, combine the sugar, orange juice, pumpkin pie spice, water, and cranberries in a saucepan. Bring to boil and stir occasionally. Turn heat to medium and simmer 10 minutes until cranberries pop and mixture starts to thicken. Remove from heat, cool slightly and stir in apple and rum. Put in prepared casserole.

4.For topping, combine flour, sugar, baking powder and baking soda in a large bowl. Cut in the butter with a pastry blender or two knives. Combine buttermilk and orange rind, and add to flour mixture until just moist.

5.Spoon over top of fruit mixture in 8 equal portions. Sprinkle sugar on top.

6.Bake at 400 degrees for 35 minutes or until fruit is bubbling and topping is browned.

My notes

•For those who don’t cook with alcohol for whatever reason, the rum can be omitted from this recipe.

•Several commenters on the recipe site said that they substituted half whole wheat flour for the white flour with success.

•Make sure you get a good baking apple. Don’t subsitute a sweeter apple or you will end up with a soupy cobbler.

Another Halloween Cake Picture

Mom’s Apple Squares

Traditional recipes for apple squares often use plenty of trans fat-laden shortening in the crust. We replaced it with a mixture of canola oil and butter and swapped out half the all-purpose flour for whole-wheat pastry flour for a little fiber. They are best enjoyed slightly warm. Gently reheat any leftovers in the oven or toaster oven to recrisp the crust.


12 servings

Active Time: 40 minutes
Total Time: 3 1/2 hours (including cooling time)

 Ingredients


1 1/4 cups whole-wheat pastry flour

1 1/4 cups all-purpose flour

2 tablespoons sugar, plus 3/4 cup, divided

3/4 teaspoon salt

1/4 teaspoon baking powder

4 tablespoons cold unsalted butter

5 tablespoons canola oil

1/3 cup ice water

1 large egg, separated

4 cups thinly sliced firm tart apples, such as Granny Smith, Empire or Cortland, peeled if desired

1 teaspoon ground cinnamon

Preparation


1.Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar, salt and baking powder in a large bowl. Cut butter into small pieces and quickly rub them into the dry ingredients with your fingers until smaller but still visible. Add oil and toss with a fork to combine. Whisk water and egg yolk in a small bowl. Add to the flour mixture and stir until it begins to come together. Knead the dough with your hands in the bowl a few times until it forms a ball. Divide the dough in half and shape into 5-inch disks. Wrap each in plastic and refrigerate for at least 1 hour.

2.Preheat oven to 400°F. Coat a 9-by-13-inch baking pan with cooking spray and line the bottom and sides with parchment paper.

3.Combine apples, the remaining 3/4 cup sugar and cinnamon in a large bowl.

4.Roll one portion of dough between sheets of parchment or wax paper into a 9-by-13-inch rectangle. Peel off the top sheet and invert the dough into the prepared pan. Peel off the remaining paper. Trim the dough so it covers just the bottom of the pan. Spread the apple filling evenly over the dough. Using the parchment or wax paper, roll out the remaining dough, invert it over the filling and trim the edges so it just covers the filling. Whisk the egg white in a bowl until frothy and evenly brush over the top crust. Lightly sprinkle the crust with additional sugar, if desired.

5.Bake until golden brown and bubbling, 40 to 45 minutes. Let cool for at least 1 hour before cutting into 12 squares.

Tips & Notes

Make Ahead Tip: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months.
Equipment: Parchment paper

Nutrition

Per serving: 253 calories; 10 g fat (3 g sat, 4 g mono); 28 mg cholesterol; 37 g carbohydrates; 3 g protein; 2 g fiber; 163 mg sodium; 49 mg potassium.



2 1/2 Carbohydrate Serving



Exchanges: 1 starch, 1 1/2 other carbohydrate, 2 fat

Apple Cupcakes with Cinnamon-Marshmallow Frosting

Shredded apple replaces some of the oil and keeps the cake moist in these cinnamon-spiked cupcakes. There is a generous amount of fluffy marshmallow frosting to mound or pipe on top for a festive look. Be sure to frost them right after you make the frosting—it stiffens as it stands and becomes more difficult to spread.


12 cupcakes

Active Time: 1 hour
Total Time: 2 1/2 hours (including cooling time)


Ingredients


Cupcakes

1 1/2 cups shredded peeled apples

1/2 cup diced dried apples

3 tablespoons packed light brown sugar, plus 3/4 cup, divided

1 teaspoon ground cinnamon, divided

1/3 cup canola oil

2 large eggs

1 teaspoon vanilla extract

3/4 cup whole-wheat pastry flour

3/4 cup cake flour

3/4 teaspoon baking soda

1/4 teaspoon salt

1/2 cup nonfat buttermilk

Frosting

1 cup light brown sugar

1/4 cup water

4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)

1/4 teaspoon cream of tartar

Pinch of salt

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon, plus more for garnish

Preparation


1.To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray.

2.Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.

3.Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl.

4.With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)

5.Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.

6.To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.

Tips & Notes

Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Equipment: 12 (1/2-cup) muffin cups

Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.

Nutrition

Per cupcake: 267 calories; 7 g fat (1 g sat, 4 g mono); 35 mg cholesterol; 48 g carbohydrates; 4 g protein; 2 g fiber; 188 mg sodium; 73 mg potassium.



3 Carbohydrate Serving



Exchanges: 1 starch, 2 other carbohydrates, 1 fat

Baby Halloween Costume

Another Halloween Cake Picture

Sorry, I only received the pictures ,but no recipe's.

Pumpkin Cookies

Ingredients


3/4 cup canned pumpkin puree

3/4 cup packed brown sugar

1/2 cup nonfat plain yogurt

2 tablespoons canola oil

1 teaspoon vanilla

1 cup raisins

2 cups sifted cake flour

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 teaspoon ground allspice

1/4 teaspoon ground nutmeg
 
Preparation


1.Position rack in the center of the oven and preheat oven to 350°F. Line baking sheets with parchment paper or coat with cooking spray.

2.Whisk together pumpkin, sugar, yogurt, oil and vanilla in a large bowl until smooth. Stir in raisins. Stir together flour, cinnamon, ginger, baking soda, salt, allspice and nutmeg in a medium bowl. Stir the dry ingredients into the wet with a wooden spoon, mixing just until just blended.

3.Drop the batter by tablespoonfuls onto a prepared baking sheet, spacing cookies about 1 1/2 inches apart. Bake until lightly browned, about 15 minutes. Transfer cookies to a wire rack and let cool.

Nutrition

Per cookie: 58 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 1 g protein; 0 g fiber; 57 mg sodium; 56 mg potassium.



1 Carbohydrate Serving



Exchanges: 1 other carbohydrate

Asian Coleslaw

I like coleslaw myself. So when this recipe came in ,I knew I had to post it. I will most lilely be making it next week. I need to got to the market to get some of the ingredients.

Asian Coleslaw



The dressing on this salad is peanut-based. If you have a food allergy to peanuts, you can substitute tahini for the peanut butter (or leave it out all together), and toasted sesame seeds for the peanuts.



Ingredients

1 Tbsp creamy peanut butter

6 Tbsp vegetable oil

1/2 teaspoon toasted (dark) sesame oil

4 Tbsp seasoned rice vinegar (if seasoned rice vinegar is not available, add a teaspoon or two of sugar to regular rice vinegar)

4 cups thinly sliced cabbage (Napa, green, purple, or a combination)

1/2 cup grated carrots

1/4 cup toasted, salted, shelled, peeled peanuts

Optional



Chopped fresh cilantro

Thinly sliced green onions or chives

Method

1 Prepare dressing. Place peanut butter in a medium bowl. Add the vegetable oil and the toasted sesame oil and whisk until nicely smooth. Whisk in the seasoned rice vinegar and do a taste test. Depending on how you like your dressing, how salty your peanut butter is, how seasoned your rice vinegar is, you may want to add a little more vinegar, a little more sugar, or a little salt. (Makes about 3/4 cup of dressing.)



2 Toast the peanuts. Although the roasted peanuts from the store may already be cooked, you'll get even better flavor with just a little toasting. Heat a small skillet on medium high heat and add the nuts to the pan. Do not ignore or the nuts can easily burn. Stir a little with a wooden spoon until the peanuts begin to get browned in spots and you can smell the toasting aromas. Remove peanuts from pan to a dish.



3 In a large bowl, toss the sliced cabbage, grated carrots, and peanuts together, and any other optional ingredients you care to add (like a little chopped cilantro or green onions). Right before serving, mix in the dressing.



Great with fish or burgers.



Serves 4.

Need I say more?

Worlds Smallest Train Layout

This is trully amazing, you don't grasp the size right away, but watch and you will!

Hot & Sour Carrots

Thought this sounded pretty interesting. I personally have not tried this yet. But I plan to in the next couple of days.

The hot-and-sour sauce on these quick sautéed carrots is not for the timid palate. They have an abundance of bold, spicy flavor. Try them with steamed white fish and brown rice.


Ingredients


2 tablespoons distilled white vinegar

1 tablespoon black bean-garlic sauce (see Note)

1 tablespoon canola oil

1 pound carrots (5-6 medium), cut lengthwise into 3-by-1/4-inch sticks

1 medium white onion, thinly sliced
 
Preparation


1.Combine vinegar and black bean-garlic sauce in a small bowl.

2.Heat oil in a large skillet over medium high heat. Add carrots, onion and crushed red pepper and cook, stirring often, until the vegetables are beginning to brown, 5 to 7 minutes. Add the sauce and cook, stirring, until the vinegar has evaporated, 30 seconds to 1 minute.

Tips & Notes

Ingredient Note: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of most supermarkets or at Asian markets. Refrigerate for up to 1 year.

Nutrition

Per serving: 92 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 13 g carbohydrates; 2 g protein; 4 g fiber; 388 mg sodium; 368 mg potassium.



Nutrition Bonus: Vitamin A (339% daily value).



1 Carbohydrate Serving



Exchanges: 2 vegetable, 1 fat

Glazed Chocolate-Pumpkin Bundt Cake

You don't have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.


Ingredients


Cake

1 cup all-purpose, flour

3/4 cup whole-wheat pastry flour

1 cup granulated sugar

3/4 cup unsweetened cocoa powder, (not Dutch-process)

1 1/2 teaspoons baking powder

1 1/2 teaspoons baking soda

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup nonfat buttermilk

1 15-ounce can unsweetened pumpkin puree

3/4 cup dark brown sugar, packed

1 large egg, at room temperature

1 large egg white, at room temperature

1/4 cup canola oil

1/4 cup light corn syrup

1 tablespoon vanilla extract

Glaze & Garnish

1/2 cup packed confectioners' sugar

1 tablespoon nonfat buttermilk

2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)
 
Preparation


1.To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

2.Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

3.Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

4.Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

5.To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Tips & Notes

Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan

Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.

To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.



3 Carbohydrate Serving



Exchanges: 3 other carbohydrate, 1 fat

Halloween Cake Anyone?

Some people are pretty creative! I may post some more cake pics as the week goes on.

Something Fun!

Apple and Carrot Shortbread Recipe

Apple and Carrot Shortbread RecipeYou're going to want to use metal (or sharp-edged) cookie cutters here, it will help cut through the shreds of apple/carrot more easily. If you can't track down whole wheat pastry flour, substitute unbleached all-purpose flour, or I suspect white whole wheat flour work just fine as well.


1/4 cup / 2 ounces / 50g semolina flour

1 1/2 cups / 6 ounces whole wheat pastry flour

1/4 teaspoon baking powder

1/4 teaspoon fine grain sea salt

5 ounces (150g) unsalted butter, room temperature

2/3 cup / 3 1/2 ounces (100g) light Muscovado sugar (or brown sugar)

2 ounces (50g) carrot, grated

1 ounce (25g) apple, grated

zest of one lemon

milk

Preheat your oven to 350F degrees, or 180C. Sift the semolina, flour, baking powder and salt into a medium bowl, and set aside.

In a large mixing bowl, cream the butter and sugar together until light and fluffy. Stir the carrot, apple, and lemon zest into the flour mixture, and mix until well coated and evenly dispersed. Stir the flour mixture into the butter mixture until a dough forms, then knead a couple times to bring everything together. Split the dough in two, flatten each piece into an inch-thick patty, wrap in plastic, and refrigerate for at least thirty minutes.

When you're ready to bake the shortbread, roll the dough out onto a lightly floured surface 1/2-inch thick/1cm. Use a metal cutters to stamp out cookies, then place them on a parchment-lined baking sheet. Brush lightly with a bit of milk and bake for about 10 minutes, or until the edges of the cookies start to brown just a bit.

Makes about 3 dozen cookies.

Cream of Pumpkin Soup

Cream of Pumpkin Soup


a wonderfully rich starter

Pumpkin soup not only makes for beautiful presentation, but it also tends to put a smile on people’s faces. This is the kind of soup that brings back memories and one of my favorite soup dishes.



When entertaining, I like to set a pot of soup out on the stove, along with some of my favorite soup bowls (I actually have special pumpkin soup bowls once given as a gift) and a ladle, and let people help themselves. The smells coming from the soup can make the whole house smell terrific.

cooking information

■Yield: 6 Servings

■Prep Time: 30 minutes

■Cooking Time: 120 minutes

all ingredients

■1 Whole Pumpkin, medium-sized (or 1 can of un-sweetened pureed pumpkin found in the baking aisle)

■1 Medium Yellow Onion

■2 Carrots

■2 Ribs of Celery

■1 Clove Garlic

■1.5 Boxes of Chicken Stock

■2 Dried Bay Leaves

■1 Teaspoon Cinnamon

■3 Sprigs Fresh Thyme

■1 Tablespoon Dried, Rubbed Sage

■Salt and Pepper

■3 Tablespoons Olive Oil

■1 Cup Heavy Whipping Cream

recipe instruction

1. Clean, cut and hollow your pumpkin. Cut pumpkins into quarters, drizzle with olive oil, and roast in 400 degree oven for approximately 1 hour or until the pumpkin is tender.



2. Roughly chop your onion, carrots, celery, and onion. Drizzle the bottom of a large sauce pot with Olive oil and on medium high heat saute all of your veggies, until they are tender and you can smell them.



3. Once the veggies are cooked, remove the “meat” of the pumpkin from the skin and throw into the pot. Add your bay leaves and fresh thyme and add enough stock until it covers all of the contents.



4. Let simmer together on low heat for 1 hour. Add all of the contents to the blender. Blend until smooth. Add back to your pot. Add the cream, cinnamon, and sage. Add the second half of the chicken stock broth if it a little thick. Also add about 2 teaspoons of kosher salt and 1 teaspoon of pepper.



5. Simmer, stir, serve. For fun presentation sprinkle with roasted pumpkin seeds.



cooking tips

■Do not throw away your pumpkin seeds and sprinkle roasted seeds on top of the soup.

■You can also use pumpkin puree to make this even easier.

Stuffed Artichokes

Stuffed Artichokes




2 large artichokes

1 cup carrot chunks

5 tablespoons olive oil

2 or 3 cloves garlic, minced

Juice of 1 lemon

2 tablespoons capers

Salt and pepper

Red pepper flakes

Parsley or fresh herbs, lightly chopped for garnish



Trim the tops and stems off the artichokes, remove tough outer leaves and cook with the carrots until the artichokes are soft and the leaves are easily removed. This will take 30 to 45 minutes in a steamer or 12 to 15 minutes in a pressure cooker. Remove the artichokes and carrots from the pot. Using a tablespoon and pot holder, scoop out the meatless inner leaves and the fuzzy choke, leaving the outer leaves of the artichoke in place.



Chop the carrots. Heat the olive oil in a pan over medium heat and add the garlic, stirring to brown lightly. Add the carrots and continue cooking for a minute or two until well mixed. Add the lemon juice and capers and season to taste with salt, pepper and red pepper flakes. Spoon the filling into the center of the artichokes. Sprinkle liberally with fresh herbs or chopped parsley. Serve immediately.

Roasted Pear-Butternut Soup with Crumbled Stilton

Here pears are roasted to sweet perfection with butternut squash and pureed to create a creamy soup that gets a luxurious garnish of Stilton cheese. You can serve this as a first course or with a salad and crusty bread for a light autumn supper.


Ingredients


2 ripe pears, peeled, quartered and cored

2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks

2 medium tomatoes, cored and quartered

1 large leek, pale green and white parts only, halved lengthwise, sliced and washed thoroughly

2 cloves garlic, crushed

2 tablespoons extra-virgin olive oil

1/2 teaspoon salt, divided

Freshly ground pepper, to taste

4 cups vegetable broth, or reduced-sodium chicken broth, divided

2/3 cup crumbled Stilton, or other blue-veined cheese

1 tablespoon thinly sliced fresh chives, or scallion greens
 
Preparation


1.Preheat oven to 400°F.

2.Combine pears, squash, tomatoes, leek, garlic, oil, 1/4 teaspoon salt and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast, stirring occasionally, until the vegetables are tender, 40 to 55 minutes. Let cool slightly.

3.Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt.

4.Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese and chives (or scallion greens).

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month. Add more broth when reheating, if desired.

Nutrition

Per serving: 235 calories; 10 g fat (5 g sat, 5 g mono); 11 mg cholesterol; 34 g carbohydrates; 6 g protein; 6 g fiber; 721 mg sodium; 700 mg potassium.



Nutrition Bonus: Vitamin A (350% daily value), Vitamin C (70% dv), Potassium (21% dv), Calcium (20% dv)



2 Carbohydrate Serving



Exchanges: 1 starch, 1 vegetable, 1/2 fruit, 2 fat

Chocolate-Hazelnut Cake

Hey1 Don't look here ' you'll gain 10 pounds!

Turn this moist, dense and truly chocolaty cake into an elegant dessert by garnishing each serving with a dollop of whipped cream, some fresh raspberries and a light dusting of cocoa. Note that this cake does not contain any leavening: beaten egg whites alone are used to lighten it.


Ingredients


Cake

1/2 cup chopped pitted dates

1/2 cup unsweetened cocoa powder, “natural” or Dutch-process

1 teaspoon instant coffee granules

1/2 cup boiling water

1/2 cup chopped hazelnuts, plus 2 tablespoons for garnish

2 slices firm white sandwich bread, crusts trimmed

1/3 cup all-purpose flour

1/4 teaspoon salt

2/3 cup sugar, divided

2 tablespoons canola oil

1 teaspoon vanilla extract

1 large egg

3 large egg whites, or 2 tablespoons dried egg whites, reconstituted according to package directions
 
Glaze


1/3 cup unsweetened cocoa powder

2 ounces bittersweet (not unsweetened) chocolate, finely chopped (1/3 cup)

1 tablespoon corn syrup

1/4 cup boiling water

1/2 teaspoon vanilla extract

1 cup confectioners' sugar
 
Preparation


1.To prepare cake: Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the bottom with parchment or wax paper.

2.Combine dates, cocoa and instant coffee in a small bowl. Add boiling water and stir until the cocoa has dissolved. Cover and let stand until the dates have softened and the mixture has cooled to room temperature, about 20 minutes.

3.Meanwhile, spread hazelnuts in a shallow baking dish and bake until fragrant and lightly toasted, 5 to 10 minutes. Transfer to a plate and let cool.

4.Grind bread into fine crumbs in a food processor. Measure to make sure you have 1/2 cup. Transfer to a large bowl. (No need to wash the workbowl between steps.)

5.Place 1/2 cup of the hazelnuts in the food processor. Add flour and salt; process until the nuts are finely ground. Transfer to the bowl with the breadcrumbs.

6.Scrape the cooled date mixture into the food processor. Add 1/3 cup sugar, oil, vanilla and whole egg; process until smooth, stopping several times to scrape down the sides of the workbowl. Scrape the mixture into the bowl with the breadcrumbs and nuts. Mix gently with a rubber spatula.

7.Beat egg whites with an electric mixer in a clean large mixing bowl until soft peaks form. Gradually add remaining 1/3 cup sugar, beating until stiff, glossy peaks form. Add one-fourth of the beaten whites to the batter and whisk until blended. Fold in the remaining whites with a rubber spatula just until blended. Scrape the batter into the prepared pan, spreading evenly.

8.Bake the cake until the top springs back when touched lightly, 25 to 35 minutes. Let cool in the pan on a wire rack for 5 minutes. Coat the rack with cooking spray and invert the cake onto it to cool completely.

9.Meanwhile, to prepare glaze: Combine cocoa, chocolate, corn syrup and instant coffee in a medium bowl. Add boiling water and stir with a wooden spoon until the chocolate has melted and the mixture is smooth. Stir in vanilla. Gradually add confectioners’ sugar (to the chocolate mixture), beating with an electric mixer, slowly at first, then gradually increasing speed, until the glaze is smooth and thickened. (The mixture may seem lumpy at first, but it will smooth out.) Cover with plastic wrap and let sit at room temperature until the mixture is set, about 30 minutes. 10. To finish the cake, place it bottom-side up on a serving plate. Place several strips of wax paper under the bottom edge to protect the plate from drips. Spoon on glaze and spread it evenly over the top and sides of the cake with an icing spatula or knife. Arrange the remaining 2 tablespoons hazelnuts around the top outside edge. Discard the wax paper before serving.

Tips & Notes

Make Ahead Tip: Prepare through Step 8. Store well wrapped at room temperature for up to 1 day or freeze for up to 3 months.
Equipment: 9-inch round cake pan

Nutrition

Per serving: 234 calories; 9 g fat (2 g sat, 5 g mono); 18 mg cholesterol; 38 g carbohydrates; 5 g protein; 4 g fiber; 86 mg sodium; 212 mg potassium.



Nutrition Bonus: 15% dv fiber.



1 Carbohydrate Serving



Exchanges: 2 other carbohydrate, 1 1/2 fat

Healthier Pepperoni Pizza

Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We've topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.


Ingredients


1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

1 cup canned unseasoned pumpkin puree

1/2 cup no-salt-added tomato sauce

1/2 teaspoon garlic powder

1 cup shredded part-skim mozzarella cheese

1/2 cup grated Parmesan cheese

2 ounces sliced turkey pepperoni (1/2 cup)
Preparation


1.Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

2.Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3.Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

4.Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

Tips & Notes

Make Ahead Tip: Use leftover tomato sauce and pumpkin to make a second batch of pizza sauce. Refrigerate for up to 5 days or freeze for 3 months.

Shopping tip: Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

Nutrition

Per serving: 280 calories; 6 g fat (3 g sat, 2 g mono); 30 mg cholesterol; 35 g carbohydrates; 16 g protein; 3 g fiber; 602 mg sodium; 153 mg potassium.



Nutrition Bonus: Vitamin A (120% daily value), Calcium (25% dv).



2 Carbohydrate Serving



Exchanges: 2 starch, 1 vegetable, 1 1/2 medium-fat meat

Justice in St. Louis

Justice in St. Louis


A seven-year old boy was at the center of a Jefferson County courtroom drama yesterday when he challenged a court ruling over who should have custody of him. The boy has a history of being beaten by his parents and the judge initially awarded custody to his aunt, in keeping with child custody law and regulation requiring that family unity be maintained to the highest degree possible..



The boy surprised the court when he proclaimed that his aunt beat him more than his parents and he adamantly refused to live with her. When the judge then suggested that he live with his grandparents, the boy cried and said that they also beat him. After considering the remainder of the immediate family and learning that domestic violence was apparently a way of life among them, the judge took the unprecedented step of allowing the boy to propose who should have custody of him.


After two recesses to check legal references and confer with the child welfare officials, the judge granted temporary custody to the St. Louis Rams Football Team, whom the boy firmly believes are not capable of beating anyone.

A Day of Rest

Sorry I am not posting much today. I am taking a partial day off. I got into some deep house cleaning Saturday night. You know the type, where you think it will just take maybe an hour. But 4 hours later you are still not done. We are heading out to the  Rock Inn  this morning (Sunday) , to have breakfast and see some old friends As well as take some samples of cheese cake along. Hopefully can drum up some business there. Anyway, I'll be back up to par come Monday morning.

Have a great day!
Kent

Vegetarian Shepherd's Pie

Description


Traditional shepherd's pie is usually made with ground meat and white potatoes. This one has sweet potatoes mixed in. The curried lentil filling is sandwiched between two layers of creamy potato filling that are sitting on a crouton crust which is baked on top of sweet zucchini. Serve this as an entree with a simple chopped tomato salad.





Ingredients

2 medium or large sweet potatoes, peeled and cubed

6 medium or large white potatoes, peeled and cubed

1 tablespoon exra-virgin olive oil

1 tablespoon Italian seasoning

1 tablespoon Cajun seasoning



CURRIED LENTIL FILLING:

3 1/4 cups purified water

1 bay leaf

1 cup lentils

2 teaspoons Cajun seasoning

1 cup sliced onions

2 cloves garlic

1 cup sliced shiitake or button mushrooms

1/2 cup broccoli florets

1/2 cup yellow or red bell pepper

1 tablespoon extra-virgin olive oil

2/3 cup nutritional yeast

1 teaspoon curry powder

1 teaspoon salt

1 tablespoon cornstarch

1 zucchini, cut in rounds (about 2 cups)

1 cup bread crumbs or premade croutons



GARNISH:



1/2 cup thinly sliced scallions or green onion





Instructions

1. Preheat oven to 350º F.



2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork.



3. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork.



4. Add the olive oil, Italian seasoning and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.



5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.



6. Sauté the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.



7. Add the reserved cup of potato water, nutritional yeast, salt and curry powder and stir until everything is blended in. Add to the cooked lentils.



8. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.



9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini.



10. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds.



11. Spoon out 2 cups of the curried lentils and spread on top of the potatoes.



12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top.



13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Cranberry Cheesecake

So , I had a request for a Cranberry Cheesecake. I did a "Beta" version here. Since the local market did not have fresh or frozen cranberries yet, I used dried cranberries. I reconstituted them with apple juice. It actually came out quite well. If I do say so my self. Which, I do. So, I think this will be quite the holiday treat.

Deep-Dish Apple Pie

With all that delicious fruit an apple pie should be healthy, but the truth is a slice can have as much as 750 calories and 30 grams of fat. For the most part, the culprit is the crust. We use whole-wheat pastry flour to add fiber and lower the saturated fat by replacing some of the butter with canola oil. The brown sugar-sweetened filling in this pie is made with two kinds of apples for the perfect balance. A slice has half the calories of a typical version and only 10 grams of fat—sweet!


Ingredients


Crust

1 1/4 cups whole-wheat pastry flour, (see Ingredient Note)

1 1/4 cups all-purpose flour

2 tablespoons granulated sugar

1/2 teaspoon salt

4 tablespoons cold unsalted butter

1/4 cup reduced-fat sour cream

3 tablespoons canola oil

4 tablespoons ice water

Filling

6 cups thinly sliced peeled McIntosh apples, (about 2 pounds)

6 cups thinly sliced peeled Granny Smith apples, (about 2 pounds)

2/3 cup packed light brown sugar

1 tablespoon lemon juice

1 1/4 teaspoons ground cinnamon, divided

1/8 teaspoon ground nutmeg

Pinch of ground allspice

Pinch of salt

2 tablespoons all-purpose flour

1 teaspoon granulated sugar

1 large egg white, lightly beaten, for brushing
Preparation


1.To prepare crust: Whisk whole-wheat flour, 1 1/4 cups all-purpose flour, 2 tablespoons sugar and 1/2 teaspoon salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times"the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap the dough in plastic and refrigerate for at least 1 hour.

2.Meanwhile, make filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.

3.To assemble & bake pie: Position a rack in lower third of oven; preheat to 425°F.

4.Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan. Peel off the remaining paper. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with your fingers. Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.

5.Bake the pie on the bottom rack for 20 minutes. Reduce the oven temperature to 375° and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.

Tips & Notes

Make Ahead Tip: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months.
Equipment: 9 1/2-inch deep-dish pie pan

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Nutrition

Per serving: 344 calories; 10 g fat (4 g sat, 3 g mono); 14 mg cholesterol; 62 g carbohydrates; 4 g protein; 5 g fiber; 143 mg sodium; 212 mg potassium.



4 Carbohydrate Serving



Exchanges: 2 starch, 2 fruit, 2 fat

Vegetarian Reubens with Russian Dressing

This exceptional sandwich originated at Penny Cluse Cafe in Burlington, Vermont. The spinach, mushroom and onion filling is so satisfying, you won't even miss the corned beef.


Ingredients


Russian dressing

2 tablespoons reduced-fat mayonnaise

2 teaspoons ketchup

2 teaspoons chopped capers

1 teaspoon chopped pickle, or relish

Sandwiches

3 teaspoons extra-virgin olive oil, divided

1 small red onion, thinly sliced

1 cup sliced mushrooms

5 cups baby spinach

Freshly ground pepper, to taste

4 slices rye bread

1/2 cup shredded reduced-fat Swiss cheese, such as Jarlsberg Lite or Alpine Lace (2 ounces)

1/2 cup sauerkraut
Preparation


1.Prepare Russian dressing: Whisk mayonnaise and ketchup in a small bowl until smooth. Stir in capers and pickle (or relish).

2.To prepare sandwiches: Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and mushrooms; cook, stirring often, until the onion is softened, 4 minutes. Add spinach and cook, stirring, until it has wilted, 1 to 2 minutes. Transfer the mixture to a plate.

3.Coat the pan with the remaining 1 teaspoon oil and return to medium heat. Add the bread; divide cheese equally among the slices. Divide sauerkraut between 2 slices and divide the spinach mixture between the other 2 slices; cook until the cheese has melted and the bread is golden brown, 4 to 6 minutes. Transfer sandwich halves to a cutting board. Divide the dressing between the spinach halves. Carefully place the sauerkraut halves on top. Cut sandwiches in half and serve.

Tips & Notes

Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days.

Nutrition

Per serving: 380 calories; 16 g fat (3 g sat, 7 g mono); 15 mg cholesterol; 44 g carbohydrates; 16 g protein; 7 g fiber; 931 mg sodium; 364 mg potassium.



Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (45% dv), Calcium (40% dv), Iron (25% dv).



Exchanges: 2 starch, 1 1/2 vegetable, 1 lean protein, 2 1/2 fat

Chili con Friday

So, it seems Fall, much less Winter, is not willing to show itself fully here in the Antelope Valley. At least not yet. today it is supposed to be in the mid 80's here today. And probably the low 90's in the L.A. basin area..But it is Friday , and everyone should be able to enjoy it while it is here.

But , I have been wanting some Chili. So I got up early this morning and put it all together in the [what a Crock]  Pot , or Slow Cooker if you prefer. Generally in this household, since I do all the cooking , I like to have our biggest meal at lunch time. That way, you don't have a heavy meal sitting on you all night. But, that's just my prefference. I think I will probably make some honey cornbread to go with it.  Since sometimes these meals are done by the "seat of my pants" so to speak, I do not have a recipe written down for this. But later I will try to post all the info, after I have a chance to write it down.

Anyway, have afantastic day, and a wonderful weekend!
Kent

Healthy Wild Blueberry Muffins

Healthy Wild Blueberry Muffins


By Monica Puri Bangia

Makes 12 medium or 24 mini muffins.



12½ ounces white whole-wheat flour

1 teaspoon baking soda

2 teaspoons baking powder

½ teaspoon sea salt

1 cup turbinado (raw) sugar

½ cup organic extra virgin olive oil or organic macadamia nut oil

1 egg

1 cup low-fat yogurt

1½ cups frozen wild organic blueberries

Inserts for the muffin tins



Preheat oven to 380 degree F.

In a large bowl sift together the flour, baking soda, baking powder, and salt. Keep aside. About our wild blueberries




Wild blueberries grow smaller and sweeter than cultivated berries, with up to three times more berries per pound, plus higher levels of antioxidants.



As Andrew Weil, M.D. notes, “Blueberries pack the most powerful antioxidant punch of any fresh vegetable or fruit …”

In another large bowl, whisk together the sugar, oil, egg and yogurt. Add the dry ingredients reserving 1 tablespoon of the dry ingredients and toss with the blueberries. Stir mixture by hand, well, but do not over mix. Add 1 cup wild blueberries to mixture and stir briefly. Reserve the ½ cup of blueberries.

Usng a tablespoon (if making mini muffins) or an ice cream scoop (if making medium muffins), sprinkle the remaining ½ cup of berries on top of the muffins and press down lightly.

Place into the oven and increase the temperature to 400 degrees.

Bake for 20 minutes if making mini and 25 if making the bigger ones. Remove from oven and let cool completely.

Almond-Crusted Chicken Fingers

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.


Ingredients


Canola oil cooking spray


1/2 cup sliced almonds

1/4 cup whole-wheat flour

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1 1/2 teaspoons extra-virgin olive oil

4 large egg whites

1 pound chicken tenders, (see Ingredient Note)



Preparation


1.Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

2.Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

3.Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

4.Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Tips & Notes

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition

Per serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrates; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.



Nutrition Bonus: Selenium (31% daily value).



Exchanges: 3 very lean meat, 1/2 fat

No-Bake Strawberry Cheesecake

INGREDIENTS2 packages (8 ounces each) cream cheese, softened
1/2 cup sugar
2 tablespoons McCormick® Imitation Strawberry Extract
1 tub (8 ounces) frozen whipped topping, thawed
1 prepared vanilla crumb crust (6 ounces)

DIRECTIONS1. Beat cream cheese, sugar and extract in large bowl with electric mixer on medium speed until well blended and smooth. Gently stir in whipped topping. Spoon into crust.

2. Refrigerate 3 hours or until set. Garnish with fresh strawberries or serve with Easy Strawberry Sauce (recipe follows), if desired. Store leftover cheesecake in refrigerator.



TipsEasy Strawberry Sauce: Mix 1/2 cup strawberry jam with 1/4 teaspoon McCormick® Pure Vanilla Extract or McCormick® Pure Almond Extract.


NUTRITION INFORMATIONper serving
Calories: 430
Fat: 30 g
Carbohydrates: 35 g
Cholesterol: 62 mg
Sodium: 228 mg
Fiber: 0 g
Protein: 5 g

One-Bowl Chocolate Cake

This easy-to-make chocolate cake is dark, moist, rich—and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple “from scratch” recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour.


Ingredients


3/4 cup plus 2 tablespoons whole-wheat pastry flour, (see Ingredient Note)

1/2 cup granulated sugar

1/3 cup unsweetened cocoa powder

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup nonfat buttermilk, (see Tip)

1/2 cup packed light brown sugar

1 large egg, lightly beaten

2 tablespoons canola oil

1 teaspoon vanilla extract

1/2 cup hot strong black coffee

Confectioners' sugar, for dusting
 
Preparation


1.Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.

2.Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.

3.Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Tips & Notes

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 139 calories; 3 g fat (1 g sat, 2 g mono); 18 mg cholesterol; 26 g carbohydrates; 2 g protein; 2 g fiber; 212 mg sodium; 60 mg potassium.



1 1/2 Carbohydrate Serving



Exchanges: 1 1/2 other carbohydrate

Easy Slow Cooker Steak and Black Bean Chili

2 lb beef top round steak


1 envelope (1 oz) onion soup mix (from 2-oz package)

2 cans (15 oz each) black beans, rinsed and drained

1 can (28 oz) diced tomatoes, undrained

1 can (8 oz) tomato sauce

1 can (4.5 oz)  chopped green chiles, undrained

3 teaspoons chili powder

1 teaspoon ground cumin
Serve with...

Buttermilk Corn Muffins

Total Time: 25 min 1. Trim fat from beef. Cut beef into 3/4-inch cubes. In 3 1/2- to 4-quart slow cooker, mix beef and soup mix (dry). Stir in remaining ingredients.

2. Cover and cook on Low heat setting 8 to 10 hours.

High Altitude (3500-6500 ft): No changes.





Health Twist

If you’re watching your sodium intake, rinse the beans well to remove excess sodium before adding them to the slow cooker.

Special Touch

Top each serving with a dollop of sour cream, then sprinkle with shredded Cheddar cheese and sliced green onions.

Squash Cheesecake Bars

Pureed winter squash gives most of the body to these leaner cheesecake barsIngredients


9 low-fat graham crackers, (4 1/2 ounces)

1/2 cup old-fashioned rolled oats, (not quick-cooking or steel-cut)

2 tablespoons plus 1/2 cup sugar, divided

1/4 cup plus 3 tablespoons all-purpose flour, divided

2 tablespoons unsalted butter

3 tablespoons nonfat milk

8 ounces nonfat cream cheese, at room temperature

8 ounces reduced-fat cream cheese, (Neufchâtel), at room temperature

1/2 cup squash puree

2 large eggs

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 teaspoon salt
 
Preparation


1.Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray

2.Process graham crackers, oats, 2 tablespoons sugar, 1/4 cup flour and butter in a food processor until finely ground. Add milk; pulse until completely moistened.

3.Transfer the graham cracker mixture to the prepared pan and evenly pat into the bottom. Bake for 10 minutes. Cool on a wire rack for 20 minutes.

4.Meanwhile, reduce oven temperature to 325°. Beat both cream cheeses and the remaining 1/2 cup sugar in a large bowl with an electric mixer at medium speed until creamy, scraping down the sides occasionally. Beat in squash puree until smooth. Beat in eggs one at a time. Finally, beat in vanilla, cinnamon, salt and the remaining 3 tablespoons flour. Scrape the filling into the pan, spreading evenly over the crust.

5.Bake until set and the edges are light brown, about 35 minutes. Let cool completely on a wire rack, then refrigerate for at least 1 hour before cutting into bars.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

To make your own squash puree, halve and seed one medium acorn or butternut squash. Place, cut-side down, on a lightly greased baking sheet. Bake in a preheated 375°F oven until soft, about 50 minutes. Cool, then scrape out the flesh with a fork. Or simply use frozen (thawed) or canned squash puree. Find frozen squash puree near other vegetables in the freezer section and canned squash near the canned pumpkin.

Nutrition

Per bar: 146 calories; 6 g fat (3 g sat, 1 g mono); 37 mg cholesterol; 18 g carbohydrates; 5 g protein; 1 g fiber; 209 mg sodium; 79 mg potassium.



1 Carbohydrate Serving



Exchanges: 1 starch, 1 fat

Cheddar Cornmeal Biscuits with Chives

These chive-flecked cornmeal biscuits taste best made with extra-sharp Cheddar, but any type of Cheddar will work.


Ingredients


1 1/2 cups all-purpose flour

1/2 cup cornmeal, preferably stone-ground (see Shopping Tip)

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup shredded extra-sharp Cheddar cheese

2 tablespoons cold butter, cut into 1/2-inch cubes

3/4 cup reduced-fat sour cream

1/4 cup finely chopped fresh chives

1 tablespoon honey, (optional)

3-5 tablespoons low-fat milk
 
Preparation


1.Preheat oven to 400°F.

2.Combine flour, cornmeal, baking powder, baking soda, salt and pepper in a food processor. Pulse a few times to mix. Add cheese and butter and pulse again until the mixture looks pebbly with small oat-size lumps. Transfer the mixture to a large bowl.

3.Add sour cream, chives and honey (if using) and stir with a rubber spatula until almost combined. Add 3 tablespoons milk, stirring, just until the dough comes together; add more milk as needed until the dough holds together in a shaggy mass. Don’t overmix.

4.On a lightly floured surface, lightly pat the dough into a rectangle about 9 by 5 inches and just over 1/2 inch thick. Using a large chef’s knife, divide the dough evenly into 12 biscuits. Place on an ungreased baking sheet.

5.Bake the biscuits until lightly browned on top, 14 to 16 minutes. Serve warm or at room temperature.

Tips & Notes

Shopping tip: Find stone-ground cornmeal in the natural-food sections of supermarkets, in natural-foods stores or online at kingarthurflour.com and bobsredmill.com.

Nutrition

Per serving: 131 calories; 5 g fat (3 g sat, 1 g mono); 15 mg cholesterol; 17 g carbohydrates; 4 g protein; 1 g fiber; 318 mg sodium; 39 mg potassium.



1 Carbohydrate Serving



Exchanges: 1 starch, 1 fat

Dark Chocolate Meringue Drops

These meringue cookies have a puffy, fragile exterior and a moist, soft interior. They deliver an enticingly bold, knock-your-socks-off bittersweet chocolate experience.


5 ounces bittersweet chocolate (60-75% cacao), divided


2 tablespoons unsweetened cocoa powder (preferably Dutch-process), sifted after measuring if lumpy

3 tablespoons cocoa nibs, (see Shopping Tip), optional

1/3 cup egg whites (about 3 large), at room temperature

1/2 teaspoon cream of tartar

1/2 cup sugar, divided (use 1 1/2 teaspoons less if cocoa nibs are omitted)

1/2 teaspoon vanilla extract
 
Preparation


1.Position racks in upper and lower thirds of oven; preheat to 350°F. Line 2 baking sheets with parchment paper and coat the paper with cooking spray.

2.Coarsely chop 3 ounces of chocolate and place it in a small microwave-safe bowl. (Alternatively, see “No Microwave?” below.) Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until mostly melted. Stir until the remaining chocolate melts completely.

3.Chop the remaining 2 ounces chocolate into pieces the size of mini chocolate chips. Combine in a small bowl with cocoa and cocoa nibs (if using).

4.Combine egg whites and cream of tartar in a clean medium mixing bowl. Beat with an electric mixer on low for 30 seconds, then at medium speed until soft peaks start to form. Immediately add about 2 tablespoons sugar; beat for 1 minute. Slowly, about a tablespoon at a time, add the remaining sugar, then vanilla, continuing to beat on medium speed until the mixture is smooth, opaque, glossy and thickened, about 2 minutes longer. Scrape down the sides of the bowl, raise the speed to high, and beat for 30 seconds more. Lightly fold in the chocolate-cocoa mixture and the melted chocolate just until evenly incorporated and no streaks remain; do not overmix. Immediately drop the batter by rounded teaspoonfuls about 1 inch apart onto the prepared baking sheets.

5.Bake the cookies, switching the pans back to front and top to bottom halfway through, until just firm when gently pressed on top but still soft inside, 8 to 12 minutes. Transfer the pans to wire racks and let stand for 1 to 2 minutes. Then slide the paper from the pans to a flat surface and let the cookies cool completely, about 15 minutes. Gently lift the cookies from the parchment paper using a wide-bladed spatula.

Tips & Notes

Make Ahead Tip: These are best enjoyed fresh, but can be stored flat with wax paper between layers in an airtight container for up to 3 days or in the freezer for up to 3 weeks. Thaw before serving.

Tip: If you add the optional cocoa nibs to the batter, the flavor-texture combination will be even more interesting and complex. Nibs, which are bits of roasted and hulled cocoa beans, are crunchy and have a pure (unsweetened) chocolate taste. Some brands of nibs are coarser than others. For these cookies, the nibs should be the size of finely chopped nuts. If necessary, simply chop them to obtain the right consistency.

Nutrition

Per cookie: 28 calories; 1 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 5 g carbohydrates; 0 g protein; 0 g fiber; 4 mg sodium; 10 mg potassium.



Exchanges: 1/2 other carbohydrate

Vanilla and fresh berry mini cheesecakes

This recipe comes from a British Newspaper. Click on this post title to be taken t original article if you want

Makes 12


500g Philadelphia cream cheese (at room temperature)

100g caster sugar
3 large eggs, whisked together
1 vanilla pod
175g double cream
200g white chocolate, chopped
1 punnet raspberries
1 punnet blueberries
1 punnet blackberries

Preheat the oven to 130C/250F/Gas Mark ½. Beat together the cheese and the sugar. Gradually add the eggs and whisk until combined. Scrape the seeds from the vanilla pod, add them to the cheese mix and stir in well.

Pour the cream into a small saucepan and bring to the boil over a medium heat. Pour the hot cream over the chocolate and let it melt thoroughly. Give it a good stir, then pour into the cheese mix, making sure there are no lumps.

Line a 12-cup cake tin with paper cases. Mix together the berries and divide half of them between the paper cases. Pour the cheesecake mix over the berries, then bake in the oven for 25-30 minutes, until set but still quite soft in the middle. They should remain white. Cool the cakes to room temperature, then place in the fridge overnight. To serve, divide the remaining berries over the cakes and sprinkle with some icing sugar.

Try This Blossom for Lower Blood Pressure

Tea brewed from lovely flower buds may help keep your blood pressure in check -- if those buds are hibiscus.




In a study, drinking 3 cups of hibiscus tea per day appeared to help lower systolic blood pressure by an average of seven points in people with prehypertension or mildly elevated blood pressure.



Happy News About Hibiscus

Assuming you don't load it up with sugar, brewed tea is one of the healthiest drinks around. And the flavonoids and polyphenols in hibiscus tea may be the reason for the blood-pressure-busting benefits observed in the study, which was funded jointly by the USDA and the tea industry. More research is needed to confirm the findings



You can blow the whistle on "brain attacks" by turning on your teapot.




That's right. If you've got green tea brewing in there, it's one celestial seasoning that can extend your earthly stay. If you drink enough, you just might lower your risk of dying from a stroke by up to 42 percent!



Holy Teacup, Batman

In a large study of women, those who sipped at least five cups of green tea a day had a 42 percent lower risk of death due to stroke, compared with women who drank less than one cup a day. Other research shows that just two 8-ounce cups of tea daily can dramatically reduce the risk of dying from heart disease -- most likely because of the artery-friendly polyphenols in tea

Pumpkin Pudding

Ingredients
1/4 to 1/2 cup sugar
2 to 4 teaspoons cinnamon
1/4 teaspoon ground ginger, optional
1/4 teaspoon ground cloves, optional
2 large eggs (the SuperFoods authors recommend eggs with extra omega-3s)
One 15-ounce can pure pumpkin
One 12-ounce can evaporated nonfat milk (or evaporated 2% milk)

Preparation
Mix all the ingredients together and pour the mixture into an 8-by-8-inch casserole. Bake it in a preheated (350 degrees Fahrenheit) oven for about 30 minutes. Don't overbake; the center should be slightly wiggly. Cool and enjoy, or refrigerate for later use.

Back to Monday

Weekends, always go to fast. But not able to do much about that. This past weekend was our 30 year high school reunion. I wasn't able to attend unfortunately. seems like every one of our reunions have been fairly expensive. I was hoping they would do a daytime event, you know,like a big picnic or something. But nooo..
It was another $100 per person event. And that didn't include getting there or getting a hotel room. But anyway, I am sure it was a good one. A good portion of our class has stayed in touch with one another,so there was probably a fair turnout. Anyway, I hope your week brings plenty of fun and happiness.
Happy Monday!
Kent

French Silk Pie

Bittersweet chocolate and Dutch-process cocoa meld with a shot of fresh brewed coffee to give an ultra-rich flavor to this creamy French silk pie. A frothy meringue is the secret to lightening the brown sugar-sweetened filling.

Ingredients


Crust

30 chocolate wafers, (see Tip)

2 tablespoons chopped pitted dates

2 tablespoons water

1 tablespoon canola oil

Filling

1 tablespoon brewed coffee

1 tablespoon water

1 1/2 teaspoons unflavored gelatin

1 large egg

1/2 cup low-fat milk

8 tablespoons packed light brown sugar, divided

1/3 cup unsweetened cocoa powder, preferably Dutch-process

2 ounces bittersweet chocolate, chopped

1 1/2 teaspoons vanilla extract

2 tablespoons dried egg whites, (see Ingredient Note), reconstituted according to package directions

1/2 teaspoon cream of tartar
Preparation


1.Preheat oven to 325°F. Coat a 9-inch deep-dish pie pan with cooking spray.

2.To prepare crust: Combine chocolate wafers and dates in a food processor; process until finely chopped. Add water and oil and process until moistened. Press into the bottom and sides of the prepared pan.

3.Bake until crisp, about 10 minutes. Cool completely on a wire rack.

4.To prepare filling & garnish: Combine coffee and water in a small bowl. Sprinkle gelatin on top and set aside to soften.

5.Whisk egg, milk, 3 tablespoons brown sugar and cocoa in a small saucepan until smooth. Cook over low heat, whisking constantly, until thickened and an instant-read thermometer registers 160°F, 5 to 7 minutes. Do not let the mixture come to a simmer. Remove from the heat. Add the reserved gelatin mixture; stir until dissolved. Add chocolate and vanilla, stirring until melted. Set aside to cool to room temperature, about 30 minutes.

6.Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 5 tablespoons brown sugar, beating until the meringue is smooth and glossy.

7.Whisk one-fourth of the meringue into the cooled chocolate mixture until smooth. Scrape the chocolate mixture into the remaining meringue and fold in with a whisk. Spoon the filling into the crust and chill, uncovered, until set, about 3 hours.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.
Equipment: 9-inch deep-dish pie pan

Tip: Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Look for brands made without these oils, such as Newman's Own Organics and Mi-Del, which fortunately are every bit as tasty. Find them in the natural-foods section of large supermarkets.

Ingredient Note: Dried egg whites are pasteurized—a wise choice when making meringue toppings that may not reach 160°F (the temperature at which eggs are considered "safe"). You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions.

Nutrition

Per serving: 172 calories; 6 g fat (1 g sat, 1 g mono); 22 mg cholesterol; 29 g carbohydrates; 4 g protein; 2 g fiber; 88 mg sodium; 106 mg potassium.



2 Carbohydrate Serving



Exchanges: 1 1/2 other carbohydrate, 1 fat

Broccoli-Cheese Chowder

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.Ingredients


1 tablespoon extra-virgin olive oil

1 large onion, chopped

1 large carrot, diced

2 stalks celery, diced

1 large potato, peeled and diced

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

2 14-ounce cans vegetable broth, or reduced-sodium chicken broth

8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated

1 cup shredded reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt
 
Preparation


1.Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.

2.Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.

3.Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Tips & Notes

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

Nutrition

Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.



Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).



1 1/2 Carbohydrate Serving



Exchanges: 1 starch, 1 vegetable, 1 high-fat meat

Cashew Salmon with Apricot Couscous

Yogurt sauce flavored with lemon, cumin and cilantro tops this Indian-inspired grilled salmon and apricot couscous. Try this quick, easy recipe for entertaining. Serve with steamed snap peas and a glass of Gewurztraminer.


Ingredients


1/2 cup nonfat plain yogurt

3 scallions, sliced, greens and whites separated

2 tablespoons lemon juice

2 tablespoons chopped fresh cilantro

1/2 teaspoon ground cumin

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 tablespoon extra-virgin olive oil

1/2 cup chopped dried apricots

1 tablespoon minced fresh ginger

1 1/4 cups water

1 cup whole-wheat couscous

1 pound salmon fillet, preferably wild Pacific, skinned and cut into 4 portions

1/4 cup chopped toasted cashews,
 
Preparation


1.Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.

2.Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.

3.Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.

4.Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tip). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

Tips & Notes

Tips: To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 571 calories; 21 g fat (4 g sat, 9 g mono); 68 mg cholesterol; 65 g carbohydrates; 34 g protein; 10 g fiber; 526 mg sodium; 776 mg potassium.



Nutrition Bonus: Vitamin A (25% daily value), Potassium (22% dv), Vitamin C (20% dv), Magnesium (15% dv), excellent source of omega-3s.



3 1/2 Carbohydrate Serving



Exchanges: 3 starch, 1 fruit, 3 lean meat, 1 1/2 fat