(Serves 4)
Ingredients:
4 whole wheat flour tortillas
4 slices of smoked turkey, cut into thin strips
1 avocado, peeled, pitted and sliced
3 ½ tbsp sour cream
3 ½ tsp of cheddar cheese, grated
Shredded lettuce
1 tomato, cut into little chunks
Instructions:
Heat tortillas in a large skillet until slightly browned. Divide turkey, avocado, sour cream, cheese, lettuce and tomato among the heated tortillas. Fold in half and serve immediately.
(ARA) - We all want to eat a nutritious diet that helps reduce the risk of chronic diseases and manage cholesterol levels. The same holds true for diabetics; in fact, many of the guidelines for a balanced diabetic diet are useful for anyone who wants to stick to a healthful diet.
With all the refined sugars and processed carbohydrates found in today's grocery aisles and neighborhood markets, it's easy to see why anyone who is concerned about his or her health is intimidated by the idea of whipping up a healthy meal at home. Even though you have countless, long-forgotten cookbooks on your shelves and have visited various cooking Web sites, there aren't many recipes there that can offer you a healthful meal that won't send your blood sugar through the roof.
The American Diabetes Association recommends choosing whole grain, high-fiber foods and plenty of vegetables and fruits - the same foods that most people eat when they decide to follow a nutritious meal plan. Additionally, the ADA encourages diabetics to include "good" fats in appropriate portion sizes to reap the benefits of polyunsaturated and monounsaturated fats, and omega-3 fatty acids. While many recipes might appear incompatible with nutritious diabetic eating, it's easier than you think to make them friendlier to a flavorful carbohydrate-controlled diet.
Here are some tips:
Have a recipe that calls for a cup of sugar? Try cutting the amount in half and increasing the amount of spices in the recipe to amp up the natural sweetness.
Trying a recipe that asks for half a cup of butter or cream? Puree a medium-sized avocado in a blender or food processor and add more liquid to your mixture until you get the same creamy consistency.
The American Diabetes Association recommends avocados as a source of monounsaturated fat. Avocados have only 50 calories and less than 3 grams of carbohydrates per three-slice serving (or 1 ounce). The fat in avocados is two-thirds monounsaturated fat. According to the American Heart Association, mono- and polyunsaturated fats may actually help reduce cholesterol when consumed in moderation and substituted for saturated fat or trans fat in your diet.
Try incorporating avocados into your everyday meals to reap the benefits of nearly 20 vitamins and minerals and 1 gram of fiber per serving. By using appropriate amounts in pasta sauce, dips and garnishes for your favorite soups and salads, you can include avocados from Mexico year-round in your favorite dishes to add smooth texture and rich taste without putting your cholesterol levels at risk.
To get the best taste out of your avocado, buy avocados from Mexico ripe for immediate use, or firm for creating nutritious meals later in the week. Firm avocados will ripen to perfection when held at room temperature for one to three days. When they yield to gentle pressure, they're ready for the cooking to begin.
This holiday season, what better way to use your turkey leftovers than in a healthy, delicious sandwich? Try this recipe for a turkey sandwich with spicy avocado spread. For more recipes and ideas on how to incorporate avocados into your diet, visit http://www.theamazingavocado.com/.
Turkey Sandwich with Spicy Avocado Spread
Makes: Four servings (1 cup of avocado spread)
Ingredients:
2 fully ripened avocados from Mexico, halved, pitted and peeled
1 1/2 tablespoons lime juice
1/2 teaspoon salt
1/4 to 1/2 teaspoon chipotle hot sauce
8 slices whole grain bread, toasted
8 ounces sliced cooked turkey
1 large ripe tomato, sliced
1 cup alfalfa sprouts
Directions:
In large bowl, mash together avocados, lime juice, salt and chipotle sauce. Spread on each bread slice. Top four of the bread slices with turkey, tomato and sprouts, dividing equally; cover with remaining bread slices. Garnish with sliced avocado, if desired.
Per serving: 355 calories, 22 grams protein, 16 grams fat, 36 grams carbohydrate
Courtesy of ARAcontent
by Rachel Paxton
Fall is a great time to enjoy acorn squash. These squash take a
little extra effort to prepare, but it is definitely worth the
effort.
To prepare your acorn squash for baking, you will need a large
sharp knife to cut it in half. Cut it from the stem to the end
of the squash. Next use a spoon to scoop out the seeds and
stringy stuff inside.
Preheat oven to 400 degrees. Place each squash half cut side up
in a baking pan that has approximately 1/4 inch of water in the
bottom of it. Score the insides of the squash with a sharp knife.
Into each squash half place approximately a tablespoon of butter
and a couple of tablespoons of brown sugar.
Bake the squash for approximately 1 hour. The inside of the
squash should be very soft, a fork or sharp knife should pierce
it easily. This squash tastes wonderful straight from the oven
and is a great accompaniment to any meal. With a little extra
work, you can prepare the baked squash for one of these delicious
recipes.
Enjoy!
Squash Dressing
1 small onion, chopped
1/2 cup celery, chopped
2 tablespoons margarine
2 cups cooked acorn squash, cubed
2 cups cooked crumbled cornbread
1 can cream of chicken soup
1 tablespoon poultry seasoning
salt and pepper to taste
Saute celery and onion in margarine. Add rest of ingredients and
mix well. Pour into casserole dish and bake at 400 degrees,
uncovered, for 25 to 30 minutes.
Squash Casserole
3 pounds acorn squash, baked and mashed
2 carrots, grated
1 large onion, chopped fine
1 can cream of chicken or cream of mushroom soup
1/2 pkg. Pepperidge Farm seasoned bread crumbs
1 (6 oz.) carton sour cream with chives
1/2 cup butter or margarine
Mix all ingredients except bread crumbs and margarine. Melt 1/4
cup margarine in 3-quart casserole before adding ingredients. Mix
1/4 cup melted margarine with bread crumbs. Sprinkle over top.
Bake at 325 degrees for 1 hour.
Rice Stuffed Squash
2 medium acorn squash, baked
1 tablespoon butter
1/4 cup chopped onion
2 cups cooked rice
1 tablespoon mayonnaise
1 teaspoon prepared mustard
1/4 teaspoon celery salt
Saute onion in butter; add rice, mayonnaise, mustard, and celery
salt; heat to serving temperature. Heap mixture into baked squash
and serve.
Rachel Paxton is a freelance writer and mom who is the author of
What's for Dinner?, an e-cookbook containing more than 250 quick
easy dinner ideas. For more recipes, gardening, organizing tips,
home decorating, holiday hints, and more, visit Creative
Homemaking at http://www.creativehomemaking.com.
(ARA) - Whether you’re a family of two or 10, there is no time like the present to create lasting family traditions. Like families, traditions come in many forms -- from cooking to storytelling -- and making new memories is easy and fun. Here are a variety of creative ways to get started.
Gather for a family baking day
Help ensure your tried and true family recipes continue on for generations with a family baking day. Have everyone meet in a central location and bring their favorite recipe and the ingredients to make it. Everyone will have the chance to learn about cherished recipes and leave with a goodie bag of treats.
Plan a family reunion
Annually, or every few years, gather relatives far and wide for an enjoyable time to reminisce, share photos, cook and eat together. Use the time to share favorite family stories and swap recipes. Make sure to take a group photo and share it with the participants and those who couldn’t be there.
Get tech-savvy
Get everyone involved in building and contributing to a family Web page or blog that highlights recent get-togethers, news, photos and favorite recipes. Online sites provide a great way to connect and keep long-distance relatives up-to-date and involved year round.
Host international family dinners
Pick one night a week to take the family on a culinary journey to another part of the world. From France to Italy to Greece to Thailand, there are countless meal options waiting to be explored. Experience more of the culture by learning some phrases associated with the meal, play authentic music and include some decorations. Bon appetit.
Make movie magic
Host monthly movie nights as a way for family to catch up and experience old classics and the latest blockbusters together. Include an ice cream sundae bar and movie snacks and schedule intermissions to talk about the movie and characters.
The J.M. Smucker Company believes in bringing families together to share memorable meals and moments, and wants to hear about your family recipes and traditions. Visit Smuckers.com to enter the "Spreading Smucker's Traditions" contest and share your family-favorite recipes and memories. Until Oct. 12, you can enter a family recipe that has been handed down for at least two generations for a chance to win a five-day, four-night family trip for eight to the Walt Disney World Resort in Orlando. The contest is open to legal residents of the 50 states and Washington D.C., 18 years of age and older and is void where prohibited. See Web site for official rules and complete details.
Last year's winning recipe, Nana's Apple Butter Cake has been passed down for three generations.
Nana's Apple Butter Cake
Ingredients:
Cake:
1 box yellow cake mix
1 cup water
3 eggs
2 tablespoons vegetable oil
3/4 cup Smucker's Apple Butter
2 apples, peeled, cored and sliced into about 16 wedges
1 teaspoon cinnamon combined with 1/4 cup sugar
Streusel topping:
2/3 cup brown sugar
2/3 cup baking mix
1/2 teaspoon cinnamon
1/4 cup butter, softened
Powdered sugar
Directions:
Preheat oven to 350 degrees. Combine cake mix, water, eggs, oil and apple butter. Beat at low speed for one minute, to blend ingredients, and two minutes at high speed. Pour mix into greased/floured 9- by 13-inch pan.
Slice apples into a bowl and add cinnamon/sugar mixture, mixing until apples are well coated. Place apple slices (round side out/core side in) in the batter until just the top shows, in two rows of eight, the length of the pan.
Make streusel topping by combining brown sugar, baking mix, cinnamon and butter. Cut butter into mixture with pastry blender until crumbly.
Bake for 20 minutes. Remove from oven and sprinkle streusel topping over cake and bake for an additional 20 minutes or until a toothpick inserted in the center comes out clean. Let cake cool. Sprinkle with powdered sugar before serving.
For more recipes and to enter the "Spreading Smucker's Traditions" contest, visit www.Smuckers.com.
Courtesy of ARAcontent
(ARA) - With the departure of summer barbecues and the approach of the busy holiday season, more than one family will rethink that familiar question ... “What’s for dinner?”
For quick, nutritious and engaging dinners, the answer is high-quality, lean protein. As the season gets busy, finding fast, easy meal solutions is an important part of falling into your autumn routines.
“When days get shorter and schedules ramp back up, few people have time to prepare complicated dinners,” says Bob Greene, exercise physiologist, personal trainer to Oprah Winfrey, and author of “The Best Life Diet Cookbook.” “However, breakfast-style fare can provide a flavorful and filling family dinner with only minutes spent in the kitchen.”
To satisfy your family’s appetite quickly and keep them feeling full longer, lean proteins take the lead. Greene recommends AllWhites and Better’n Eggs as a convenient way to add lean, high-quality protein to easy evening meals. Made from real egg – but with no fat, no cholesterol and half the calories – both products are optimal sources of lean protein.
“Dinner prep can be simple when you have the right ingredients on hand,” Greene says. “With AllWhites and Better’n Eggs, you have a filling, protein-packed ingredient that’s sure to make any dinner satisfying.” Green suggests a few recipes for flavorful meals for a family of four on less than $10:
Scrambled Egg Margarita Pizza
Scrambled eggs aren’t just for breakfast. An easy substitute for pizza sauce, scrambled eggs top a whole-wheat crust for extra fiber and nutrients.
Preparation time: 15 minutes
Ingredients:
2 cups (16 ounces) Better’n Eggs
1 12-inch whole-wheat pizza crust
2 Roma tomatoes, chopped
2 tablespoons finely chopped fresh basil
1 cup (4 ounces) reduced-fat mozzarella cheese
Directions:
Heat oven to 450 degrees. Spray a 10-inch nonstick skillet with cooking spray and pour in Better’n Eggs. Cook over medium heat. As egg starts to set, use spatula to lift edge, letting uncooked egg flow to bottom of skillet. Cook until eggs are set but still moist. Place pizza crust on a large cookie sheet and top the crust with the cooked Better’n Eggs, chopped tomatoes, basil and cheese. Bake eight to 10 minutes or until cheese is melted. Makes four servings.
Asparagus, Red Pepper and Potato Frittata
Frittatas are delicious meals that can be prepared on a stovetop using just one skillet. Preparation time – 25 minutes.
Ingredients:
2 cups (16 ounces) AllWhites
1/2 cup low-fat ricotta cheese
2 tablespoons canola oil
2 cups refrigerated hash brown potatoes
1/2 pound fresh asparagus, cut into 1-inch pieces
1 cup chopped red bell pepper
1 cup sliced mushrooms
2 tablespoons grated Parmesan cheese
Directions:
Slowly stir together AllWhites and ricotta cheese in a small bowl, stirring until smooth. Set aside. Heat oil on medium-high in 10-inch nonstick skillet. Gently stir potatoes, asparagus, red pepper and mushrooms in large bowl. Add potato mixture to skillet. Cook five to six minutes. Flip potato mixture. Pour AllWhites mixture evenly over potatoes. Cover and cook without stirring 10 to 12 minutes or until eggs are set. Remove from heat.
Place serving platter or cutting board over top of skillet. Carefully invert frittata onto platter. Sprinkle with Parmesan cheese. Makes 6 servings.
Mexican Eggs in Tortilla Cups
Ground cumin and a dose of chili powder combine with egg whites in a satisfying tortilla cup. Preparation time - 15 minutes.
Ingredients:
4 7- to 8-inch, 100 percent whole-wheat flour tortillas (100 calories and 8 grams fiber)
2 cups (16 ounces) AllWhites
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 cup reduced-fat shredded marble jack cheese
1/4 cup light sour cream
4 teaspoons salsa
2 tablespoons chopped green or spring onions
Directions:
Heat oven to 400 F. Place four 6-ounce custard cups upside down onto cookie sheet. Lightly spray both sides of each tortilla with nonstick cooking spray. Place each tortilla over custard cup, pressing lightly to cover. Bake eight to 10 minutes or until tortillas are light golden brown. Place cups upright on cooling rack.
Meanwhile, spray a 10-inch nonstick skillet with nonstick cooking spray. Cook Allwhites over medium heat. As egg starts to set, use a spatula to lift the edge of cooked eggs, letting uncooked egg flow to bottom of skillet. Cook until eggs are set but still moist. Stir in chili powder and cumin. Sprinkle with cheese.
Place each tortilla cup upright on serving plate. Fill each cup with an equal portion of AllWhites mixture. Top each with 1 tablespoon sour cream, 1 teaspoon salsa. Sprinkle with green onions. Makes four servings.
For more healthy on-the-go recipes, visit www.betterneggs.com and Bob Greene’s Web site www.TheBestLife.com.
Courtesy of ARAcontent
28 oz jar pasta sauce, divided
25 oz pkg frozen cheese ravioli, cooked and divided
2 c cottage cheese, divided
4 c shredded mozzarella cheese, divided
1/4 c grated Parmesan cheese
Spread 1/2 c pasta sauce in a 13x9 inch pan; layer with half the ravioli. Pour 1 1/4 c sauce over the top; spread one cup cottage cheese and then 2 cups mozzarella cheese over the sauce. Repeat layers; sprinkle with Parmesean cheese. Bake, uncovered, at 350 for 30 minutes. Let stand 5 minutes. Serves 6.
(Serves 6)
Ingredients:
1 large yellow onion, chopped
2 cups water
2 lbs sweet potatoes, peeled and diced
1 ½ tbsp olive oil
4 cups vegetable stock
3 cups corn, tinned
1 red bell pepper, minced
1 fresh jalapeno, minced
1 cup milk
Juice of ½ lemon
Salt
Cayenne pepper
2 -3 tbsp cream
Parsley or cilantro for garnish
Instructions:
Place diced sweet potatoes, water and vegetable stock in a pot and simmer for about 20 minutes or until tender.
In the meantime, heat olive oil in a skillet, add onion and a pinch of salt, and fry until nice and brown.
Add the onions to the potatoes. Mix well. Purée the soup with a blender. Once smooth, add corn, peppers and milk and simmer until tender. Then mix in lemon juice and a bit of cayenne pepper and salt. Stir in cream and serve immediately.
Serve with fresh chopped parsley or cilantro and nice crusty bread.
Have you ever stopped to think what you would do if you had 2 hours free to spend any way you want, every week? I did, and was surprised how hard it was for me to come up with ideas. I guess it's been THAT long since I had time all for myself.
Well, I want YOU to start making plans for two free hours. No, I'm not coming over to clean your house, LOL! But I am giving you a free meal plan and grocery list good for one week of dinners and side dishes,plus 2 brunch recipes and 2 desserts. It's a sample from Dine Without Whine.
So for the next week, you won't have to make your own meal plan and food shopping list. Not only do you get to use this time to do something else, but by meal planning and shopping with a list, you will:
- save big bucks (the average family saves $60 a week by eating at
home!)
- help your family eat healthier
- enjoy relaxed family dinners, which make for healthier, smarter and
more relaxed family members :-)
- save time and money when food shopping
Go ahead and grab your one-week meal plan and grocery list here: http://tinyurl.com/nvoo3m
...there's no charge or any obligation of any kind.
Enjoy your sample meal plan - and those two extra hours!
All the best,
Sherry
PS: This is a no-obligation sample from Dine Without Whine. You don't have to give your name or Email address to get it, and you don't have to try the paid service - if you don't want to. All you have to do is go to this page and download your gifts: http://tinyurl.com/nvoo3m
(ARA) - Gourmet panini is still a hot trend and many people look to duplicate the bold flavors of restaurant-grilled sandwiches in the comfort of their own homes. While there are countless ways to create a warm delicious panino or grilled sandwich, natural cheese serves as the common thread throughout most recipes.
Over the years, sandwich making has evolved beyond the simple stacking of ham and process cheese on white bread. Today, delicious fresh ingredients like turkey, sharp provolone and arugula are combined on grilled ciabatta bread to create more memorable gourmet panini. To honor this evolution and the popularity of the panini, Chef Jason Denton, author of "Simple Italian Sandwiches" joins with Sargento to encourage everyone to create their own twist on the classic grilled sandwich.
"When I prepare panini, I only use the freshest ingredients and natural cheese in my recipes," says Denton. "It is important to remember that choosing to cook with deli-quality natural sliced cheeses, like the newly introduced Sargento Sharp Provolone, Vermont Sharp White Cheddar or Reduced Fat Pepper Jack, will offer a greater variety of flavor and complexity to hot grilled sandwiches."
When it comes to key ingredients like cheese, consumers know natural is best. In fact, 82 percent of consumers list natural cheese among their favorite toppings on hot grilled sandwiches, versus only 27 percent that choose process cheese.
"In the first bite of a perfectly made hot grilled sandwich, you’ll taste how natural cheese gives panini a creamy texture and full-bodied flavor that process cheese can’t deliver," says Denton.
For the best results, practice these panini tips from Jason Denton:
Fresh ingredients
Good ingredients make a great sandwich. For the freshest taste, use seasonal vegetables and a flavorful natural sliced cheese.
Keep it simple
When it comes to panini, less is more. Try not to put more than three main ingredients in your panini. This allows all the great flavors to come through and ensure a simply delicious sandwich.
Be patient
Patience brings perfection. Lightly cook a fresh ciabatta loaf or roll, so it doesn’t become too brittle, and most importantly, grill your panini slowly. Natural cheese melts more slowly than process cheese, but the result is more than worth the wait of a few minutes.
This recipe for Smoked Turkey, Pine Nut Pesto and Sharp Provolone panini created by Jason Denton will show you the delicious difference natural ingredients can make in a grilled sandwich.
Smoked Turkey, Pine Nut Pesto and Sharp Provolone Panini
Serves Two
Ingredients:
2 tablespoons pine nuts
3 tablespoons extra virgin olive oil
7 slices Sargento Deli Style Sliced Provolone Cheese, divided
Salt and pepper
4 to 6 turkey slices (thin)
4 slices ciabatta bread
1 bunch baby arugula
Directions:
Pulse pine nuts in blender to chop. Add oil, three slices cheese torn in small pieces and salt and pepper. Blend to form pesto. Place one slice cheese and turkey on each of two slices bread. Add seven to eight pieces arugula and another slice of cheese on each. Spread three tablespoons pesto on top of each. Close sandwiches and grill for three to five minutes or until golden brown.
For more recipes, please visit Sargento.com.
Courtesy of ARA Content
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