A Weight Lifted

Healthy Recipe: Potato Crust Pizza

Fans of pizza and potatoes unite!  This healthy recipe from Colorado Potatoes combines two favorite foods with simple ingredients and directions.  Wonderfully warm and filling on a winter's day, potatoes are a healthy eating food because they provide dietary fiber, vitamin C, vitamin B6, folic acid (folate), beta-carotene, and iron.  A fun recipe to make with the whole family.  And if you let the kids top the pizza, maybe you can get them to add a few veggies, too!

Makes 1 pizza, serves about 4-6

CRUST:
3 large Potatoes, peeled and quartered
1 T. Olive oil
1/4 tsp. Salt
1/4 cup Flour

SAUCE:
1 T. Olive oil
1 Chopped onion
1 can 8 oz. Tomato sauce
1/4 tsp. Oregano
1/2 tsp.  Dried basil
1 T.  Dried parsley

Boil potatoes and mash until smooth. Mix in olive oil, salt, flour and blend well. Press mixture onto a lightly oiled pizza pan. Saute' the onion in olive oil. Add tomato sauce and herbs. Simmer for 5 minutes and spoon over the potato crust. Top with 1 small can sliced olives and 1/3 cup grated Parmesan or Romano cheese. Bake at 400 degrees for 20 minutes or until lightly browned. Peel potatoes, dice and cook in boiling water until soft. Drain potatoes and place in mixing bowl. Add honey, cinnamon and salt.

Healthy Recipe: Heavenly Broiled Bass

Today's healthy recipe (from the Striped Bass Growers Association) features a very lean fish with a mild sweet flavor and firm flaky texture similar to tilapia and snapper. Striped Bass, which has been a part of some Native American cultures dating back centuries, tastes delicious whether you bake, grill - or in this case - broil it.  Enjoy healthy eating!

Makes 6 servings

2 lbs. farm-raised striped bass fillets
1/2 C. grated Parmesan cheese
1T. margarine, softened
3 T. reduced calorie mayonnaise
3 T. chopped green onion with tops
1/4 t. salt
Dash Tabasco 

Place fillets in single layer on well-oiled baking pan. Combine remaining ingredients and spread mixture on fish. Broil fish 6 inches from source of heat for approximately 10 minutes, or until top is lightly browned and fish flakes easily when tested with fork.

Note: Be careful not to broil fish too close to heat or topping will burn before fish is done. 

Happy New Year Recipe: Sauteed Salmon in Champagne Cream Sauce

So you've been ringing in the New Year!  Here's to a happy and healthy eating 2009...If you are still partying today, or if you have leftover champagne, here's a quick healthy recipe to keep the celebration going.

Served with salmon in this recipe, the champagne cream sauce serves as a festive and delicious accompaniment, but it will also dress up vegetables, rice, chicken - or or any simple dish that could use some pizazz!

1 tsp. olive oil
Flour for dusting
8 oz. salmon fillet (thin slice)
1/2 c. heavy cream
1/2 c. champagne (Asti Spumante)
1 tsp. chopped garlic
1 tsp. chopped shallot
1 tsp. fresh chopped tarragon

Heat non-stick pan and lightly dust fish with flour. Sear salmon slices lightly on both sides and remove from pan. Hold in oven at 200 degrees.

Discard excess grease and add garlic and shallots and brown lightly. Add champagne (bring to boil), reduce to 2 tablespoons. Add cream and bring to boil. Reduce by 1/2 (cream will thicken).

Remove from heat, add tarragon and season to taste. Spoon sauce on plate and place fish on top in fan shape. Serve with asparagus, roasted red bliss potatoes and a light white wine (Chardonnay/Riesling).

Healthy Recipes: Smoked Trout Spread

How about a healthy eating and tasty appetizer to add to that holiday party table (and year-round, too)? This Smoked Trout Spread provides satisfying protein and important omega-3 fatty acids. Plus, it’s oh so easy! Serve with crisp crackers, thin sliced French bread or even as a vegetable dip. Want to get creative? Mold into a fish shape or scoop into a pretty holiday dish and serve.

(Makes about 1 ½ cups)

½ cup part-skim ricotta cheese
1 cup coarsely flaked smoked trout (about 8 ounces)
¼ teaspoon Tabasco sauce or 1 tablespoon horseradish (optional)
2 tablespoons chopped scallions
1 tablespoon chopped fresh dill
1 tablespoon lemon juice
Salt and pepper, to taste

In bowl of a food processor, puree the ricotta cheese until smooth; stir in Tabasco sauce (or horseradish), scallions, and dill and lemon juice. Fold in trout and season with salt and pepper. Scoop into serving container or shape into mold; cover and refrigerate until ready to serve.

Today's healthy recipe adapted from the Silver Palate cookbook.

Healthy Recipes: Banana-Orange Bran Muffins with Pecans and Raisins

This healthy recipe is from the American Institute for Cancer Reseach (AICR). The majority of the laboratory research on diet and cancer suggests that eating vegetables, fruits, whole grains and beans will lower your risk of developing the disease. These muffins are packed with healthy eating nutrients and antioxidents.  Plus, they're yummy! 

Makes 12 muffins

Nonstick cooking spray1 cup mashed ripe bananas (about 3 medium bananas)
1/2 cup frozen orange juice concentrate, thawed
1 egg
1/4 cup canola oil or light olive oil
1 1/2 cups bran flakes cereal
1 cup whole wheat pastry flour
2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. cinnamon
1/8 tsp. salt
1/2 cup raisins, regular or golden
1/4 cup chopped toasted pecans

Preheat oven to 400 degrees. Spray 12-cup muffin tin with nonstick cooking spray and set aside. In large bowl, whisk together mashed bananas, orange juice concentrate, egg and oil. Stir in bran flakes. Let sit about 15 minutes to soften cereal.

In separate bowl, combine flour with baking powder, baking soda, cinnamon and salt. Add to cereal mixture and stir just until combined. Gently fold in raisins and pecans. Spoon batter evenly into muffin tins. Bake 20 to 25 minutes or until done. Cool 5 minutes in tin.

Healthy Recipe: Thanksgiving Turkey Leftover Recipes - Soup

Make this soup and freeze it for easy storage, or give some to leaving relatives! An easy and delicious recipe for turkey soup. Turkey soup is a low fat favorite that's easy to prepare ahead of time and serve later. A great way to use leftover turkey breast!

See more healthy eating recipes from About.com

Healthy Recipe: Kasha-Vegetable Pilaf

Today's healthy recipe is from a blog called Dewey's Treehouse, which also contains links to pages with information about the healthy eating benefits from kasha. Because it is made from buckwheat, which is not a grain, kasha is useful for those who are trying to eliminate gluten from their diets.

1 1/2 tbsp. vegetable oil

1/2 medium onion, finely chopped (we skipped this; see below, it's a garnish)

1 1/2 cups dry kasha

1 egg, lightly beaten

2 1/2 cups boiling water

1 medium sweet potato, peeled and cubed

1/2 cup frozen corn

1/2 cup frozen peas (I skipped these and used one can of corn niblets instead)

If you're doing the onion garnish: in a small skillet, heat oil and saute onion until it turns medium brown, about 5 minutes. Remove from heat and set aside.

Place kasha in an ungreased skilled over medium-low heat, and toast for 3 to 5 minutes, stirring often, until the kasha becomes slightly darker. Add the beaten egg and stir quickly to coat the grains. Immediately add boiling water but do not stir. Add vegetables on top. Lower the heat and simmer, covered, until water is absorbed, kasha is puffy, and sweet potato is tender, about 20 to 25 minutes. Sprinkle sauteed onions on top, if you want them. (It's suggested that you can also add the raw onions to the kasha along with the other vegetables instead of sauteeing them.)

Healthy Recipe: Butternut Squash-Apple Cider Soup

Some things do bear repeating. A tradition at Green Mountain at Fox Run for many years, fall is the time for this favorite healthy eating soup as we take advantage of the seasonal harvest. A deliciously healthy recipe, it’s also easy to make!

Makes 8 servings

2 pounds butternut squash, peeled, seeded (seed reserved) and chopped (about 4 ½ cups)
2 cups chopped onion
2 cups reduced sodium chicken broth
2 cups apple cider
2 cups fat-free (skim) milk
¼ teaspoon ground nutmeg
½ teaspoon cinnamon
¼ teaspoon grated fresh ginger (optional)
1 tablespoon sugar
½ teaspoon salt
½ teaspoon pepper
Reduced sour cream, if desired
Spiced Squash Seeds (below), if desired

Heat squash, onions and chicken broth in 6-quart Dutch oven or large stockpot to boiling. Reduce heat to low; simmer about 30 minutes or until squash is tender. Place squash mixture in blender or food processor. Cover and blend on high speed about 30 seconds or until smooth. Pour squash mixture into Dutch oven. Stir in cider, milk, nutmeg, cinnamon, sugar, salt and pepper until well mixed. Reheat soup over low heat. To serve, garnish each serving with 1 teaspoon sour cream and/or a few Spiced Squash Seeds.

Spiced Squash Seeds

Reserved squash seeds
1 teaspoon sugar
1 teaspoon ground cinnamon

Heat oven to 350°. Spray cookie sheet with nonstick cooking spray. Rinse reserved squash seeds in bowl of water; pat dry with paper towels. Toss seeds with sugar and cinnamon in small bowl. Spread seeds evenly on cookie sheet. Bake about 25-30 minutes or until seeds are golden brown.

Healthy Recipes: Creamy Chicken Enchiladas

Are you a fan of Mexican food? This healthy recipe that is muy delicioso! Great for a gathering of friends or family, these enchiladas are packed with nutrients and flavor.  Make them mild or add more jalapeños for an extra kick! Full of protein, this healthy eating dish satisfies even the hungriest hombre.

Makes 6 Servings

Ingredients:

1 1/2 cups cooked chicken breast, shredded into bite-sized pieces
4 cups torn fresh spinach leaves or 1 10-oz. package frozen chopped spinach, thawed and drained
2 green onions, thinly sliced
1 8-oz. carton of nonfat sour cream
1/4 cup plain, nonfat yogurt
2 tablespoons all-purpose flour
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup 1% milk
1 jalapeño pepper, seeded and minced
6 flour tortillas, 6-8 inches in diameter
1/3 cup shredded cheddar cheese

Directions:

In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat. If using frozen spinach, do not cook it. Drain well. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well. Pour half the sauce into the chicken and spinach mixture and mix well.

Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping. Place filled tortillas, seam sides down on an ungreased rectangular baking dish.Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.Sprinkle with cheddar cheese and let stand for 5 minutes.Top with salsa and chopped green onions as desired and serve.

Halloween Healthy Recipe: Mummy Hot Dogs

When family came to visit last weekend, my niece and nephew had a ball making this fun and festive Halloween healthy recipe. Just a few ingredients, a little prep, and BOOm! A yummy mummy dog.  It's an easy, healthy eating snack to make with a group of little (or big) goblins.

Makes 12 Mummy Dogs

1  11-oz. package refrigerated bread stick dough (12 bread sticks)

12  turkey or lean beef hotdogs

Ketchup and mustard

Capers, black olives

Preheat oven to 375 degrees F. Unwrap bread. Stretch each bread stick to 12 inches. Wrap dough around frankfurters, letting the frankfurters show slightly through the bread. Press in capers for eyes (or you can also use a toothpick to dab some ketchup). Bake in preheated oven for about 12 minutes or until bread is golden brown. Serve with Ketchup and mustard. 

Have a Happy Halloween-y!

Hat tip to Moon Dreams and Day Beams blog.