Healthy Thanksgiving and Holiday Recipes

Healthy Happy Holidays

Recipe Collection Booklet

Stony Brook Family Medicine

                   Turkey 

Herb-rubbed turkey au jus

Serves 10

Ingredients:

 

For the rub

2 teaspoons dried sage

1 tablespoon dried thyme

2 tablespoons chopped fresh parsley

1 whole turkey (about 15 pounds), thawed

1 tablespoon olive oil

1/2 cup water

For the au jus:

2 teaspoons dried sage

1 tablespoon dried thyme

2 tablespoons chopped fresh parsley

2 tablespoons honey

1/2 cup apple juice

1 cup defatted pan drippings

Directions

Preheat the oven to 325 F.

1 .In a small bowl, combine the sage, thyme and parsley to make the rub. Mix well and set aside

2. Remove the neck and giblets from the turkey and discard. Rinse the turkey inside and out with cool water. Pat dry with paper towels.

3. Starting at the neck area, insert fingers or a spoon between the layer of skin and meat to gently loosen the skin. Place the turkey breast-side up on a rack in a roasting pan. Add about 1 tablespoon of the herb mixture under the skin of each breast. Rub the outside of the turkey with the olive oil. Rub the remaining herb mixture over the outside of the bird.

4. Loosely tie the legs together. Place into the middle of the oven.

5. After about 1 1/2 hours, cover the turkey with a tent of foil to prevent overcooking. Check the doneness after the bird has roasted about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F) or when the breast muscle reaches 170 to 175 F.

6. Remove the turkey from the oven. Let it stand about 20 minutes to allow juices to settle in the meat. Deglaze the pan by adding 1/2 cup water. Stir to scrape up the browned bits. Pour pan drippings into a gravy separator. Reserve 1 cup of defatted pan drippings for the au jus.

7. To make the au jus, combine the sage, thyme, parsley, honey and apple juice in a saucepan.

8. Simmer over medium heat until reduced by half. Add the defatted pan drippings and bring to a low boil, stirring often.

9.Carve the turkey and drizzle turkey slices with the herbed au jus. Serve immediately.

Nutritional analysis per serving Serving size: 4 ounces light and dark meat

Calories 215, Sodium 91 mg, Total fat 3 g, Total carbohydrate 5 g, Saturated fat 1 g, Dietary fiber trace, Trans fat 0 g, Sugars 3 g, Monounsaturated fat 1 g, Protein 37 g, Cholesterol 117 mg.

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/RE00081

Foolproof Brined Turkey

Yield: Serves 18 (serving size: about 4 ounces turkey and 1/4 cup gravy)

Total: 4 Hours

Ingredients:

Brine:

1 gallon plus 2 cups water, divided

1/2 cup sugar

1/3 cup kosher salt 1 tablespoon black peppercorns 6 sage leaves 2 bay leaves

Turkey:

1 (12-pound) organic fresh turkey

10 flat-leaf parsley sprigs

2 sage leaves

2 celery stalks, quartered and divided

2 large carrots, quartered and divided

1 large white onion, quartered and divided

1 large Fuji apple, quartered and divided

1 lemon, quartered and divided

Cooking spray

2 cups water

2 cups unsalted chicken stock, divided 3 tablespoons unsalted butter, melted

1/4 cup all-purpose flour

1/2 teaspoon freshly ground black pepper

1/4 teaspoon kosher salt

Preparation:

1. To prepare brine, combine 2 cups water, 1/2 cup sugar, and next 4 ingredients (through bay leaves) in a saucepan over medium-high heat. Bring to a boil, stirring until salt dissolves. Remove from heat; let stand 10 minutes. Add sugar mixture and remaining 1 gallon water to a brining bag.

2. Remove giblets and neck from turkey; reserve neck. Trim excess fat; add turkey to brining bag. Seal bag; refrigerate 18 to 24 hours, turning occasionally.

3. Preheat oven to 500°.

4. Remove turkey from brine; discard brine. Pat turkey dry. Lift wing tips up and over back; tuck under turkey. Place parsley, 2 sage leaves, 3 celery pieces, 3 carrot pieces, 1 onion quarter, 2 apple quarters, and 2 lemon wedges in body cavity. Secure legs with twine. Place turkey on the rack of a roasting pan coated with cooking spray. Place turkey neck and remaining celery, carrot, onion, apple, and lemon in bottom of roasting pan; place rack with turkey in pan.

5. Bake at 500° for 45 minutes. Reduce oven temperature to 350° (do not remove turkey from oven). Place a foil tent over turkey breast. Pour 2 cups water in bottom of pan. Bake turkey at 350° for 45 minutes. Combine 1 1/2 cups stock and butter. Rotate turkey, and baste with 1/2 cup stock mixture. Bake 30 minutes; rotate turkey and baste with 1/2 cup stock mixture. Bake an additional 30 minutes or until a thermometer inserted into thickest part of thigh registers 160°. Remove from oven; place turkey on a cutting board. Baste with remaining 1/2 cup stock mixture. Let stand, covered, for at least 30 minutes; discard neck and skin.

6. Combine remaining 1/2 cup stock and flour, stirring with a whisk. Pour pan drippings through a sieve over a bowl; discard solids. Add flour mixture to drippings, stirring with a whisk. Place mixture in a medium saucepan; bring to a boil. Cook 2 minutes or until mixture thickens. Stir in ground pepper and 1/4 teaspoon salt. Serve gravy with turkey.

 

Nutritional Information:

Amount per serving serving size: about 4 ounces turkey and 1/4 cup gravy

Calories: 237,  Fat 7.8g, Saturated fat: 2.9g, Monounsaturated fat: 1.7g ,Polyunsaturated fat: 1.8g Protein: 34.3g, Carbohydrate: 5.7g, Fiber: 0.8g, Cholesterol: 91mg, Iron: 2.3mg, Sodium: 307mg

Calcium: 45mg

Recipe from Cooking Light Magazine: http://www.myrecipes.com/recipe/foolproof-brined-turkey-50400000131110/

                                          Soups

 

Pumpkin Soup

 

Ingredients             

3/4 cup water, divided

1 small onion, chopped

1 can (15 ounces) pumpkin puree

2 cups unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon black pepper

1 green onion top, chopped

Directions

  1. In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.
  2. Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.
  3. Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional analysis per serving Serving size: About 1 cup

Calories 73,  Sodium 51 mg,  Total fat 1 g,  Total carbohydrate 13 g,  Saturated fat trace,  Dietary fiber 3 g,  Trans fat 0 g,  Sugars 0 g, Monounsaturated fat trace, Protein 3 g, Cholesterol trace

Recipe from The Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/NU00424

 

Sweet potato and apple soup:

 

Ingredients:

1 3/4 pounds sweet potatoes, peeled and cut into 1-inch dice

1 small parsnip, peeled and cut into 1-inch dice

2 garlic cloves, coarsely chopped

2 tablespoons extra-virgin olive oil

Salt to taste

6 cups vegetable stock or low-sodium broth

1 cup apple cider

1 teaspoon green Tabasco sauce

Finely diced Granny Smith apple and minced parsley, for garnish

Directions:

1. Preheat the oven to 375°. On a baking sheet, toss the sweet potatoes with the parsnip, garlic, olive oil and salt. Bake for 45 minutes, or until tender.

2. In a blender, puree half of the vegetables with 3 cups of the stock; transfer to a large saucepan. Repeat with the remaining vegetables and stock. Add the apple cider and Tabasco and heat through. Season with salt. Serve with the diced apple and minced parsley.

Recipe from Food and Wine Magazine: http://www.foodandwine.com/recipes/sweet-potato-and-apple-soup

Simple Cranberry Sauce:

 

Ingredients:

2 cups organic fresh raw cranberries

2 organic oranges or tangerines (especially important that they’re organic, since you are going to use the skins)

1/2 cup sugar (or to taste–depending on how tart or sweet you want it)

Directions:

1. Rinse the cranberries and put them into a food processor or blender.

2. Squeeze the juice out of one of the oranges and add it to the cranberries.

3. Cut the other orange up into bits, skin and all (cut off the ends or any ugly bits), and add that in as well. Grind the mixture into rough bits (don’t make it too smooth).

4. Pour the mix into a bowl, add the sugar and stir.

5. Let the mixture rest in the refrigerator for at least 24 hours. That’s how long it takes for the sugar to do its job. So don’t taste for sweetness until then.

6. Serve it cold and in a pretty bowl.

Makes 8 servings. Per serving: 75.1 calories, .1 g fat, 0 g sat fat, 19.2 g carbs, 16.3 g sugar, 1.9 g fiber, .4 g protein

Recipe from Women’s Health Magazine: http://www.womenshealthmag.com/nutrition/thanksgiving-menu?fullpage=1

 

Stuffing

 

Cranberry stuffing:

Serves 6

Ingredients

1 cup low-sodium chicken broth

1 cup chopped celery

1/2 cup chopped onion

10 slices whole-wheat bread, toasted and cut into cubes

1/4 cup chopped parsley

1 teaspoon dried tarragon

1/2 teaspoon paprika

1/8 teaspoon ground nutmeg

1/2 cup chopped fresh cranberries

1 cup whole water chestnuts

1 cup chopped apple

Directions

  1. Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
  2. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.
  3. In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
  4. Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately.

Nutritional analysis per serving Serving size: 1/2 cup

Calories 147, Sodium 263 mg, Total fat 2 g, Total carbohydrate 29 g, Saturated fat 0.5 g Dietary fiber 5 g, Monounsaturated fat 1 g, Protein 5 g, Cholesterol 1 mg.

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/NU00446

Wild rice (or quinoa) stuffing

Serves 12

Ingredients

3/4 cup uncooked wild rice (or equal amount of uncooked quinoa)

2 1/2 cups water

1 tablespoon olive oil

3/4 cup chopped onion

1 cup sliced mushrooms

1 cup chopped apple (including peel)

1/4 cup dried cranberries

2 cups diced celery

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon poultry seasoning

1/2 cup reduced sodium chicken broth

1/4 cup slivered almonds, toasted

Directions

  1. Rinse wild rice two to three times — until water runs clear.
  2. Place wild rice and water in a 1 1/2 quart sauce pan and bring to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you’re using quinoa, cook it for about 15 minutes.)
  3. Heat olive oil over medium heat in a skillet. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total.
  4. Combine the rice, the fruit/vegetable mixture and chicken broth in a large bowl. Use to stuff turkey. Or bake in a dish coated with nonstick spray. Cover and keep warm in oven until serving. Garnish with a sprinkle of toasted almonds.

Nutritional analysis per serving Serving size: Approximately 1/2 cup

Calories 78, Sodium 136 mg,  Total fat 2 g, Total carbohydrate 13 g, Saturated fat Trace, Dietary fiber 2 g, Monounsaturated fat 1.5 g, Protein 2 g

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/wild-rice-stuffing/RE00166

Sides

Mashed Potatoes

Ingredients:

1 1/4 pounds Yukon gold potatoes, unpeeled and cut into 1-inch pieces

4 large cloves garlic, peeled and quartered

1/2 cup low-sodium chicken broth

1 tablespoon olive oil

1/4 teaspoon freshly ground black pepper

 

 

Directions:

  1. Place the potatoes and garlic in a steamer basket fitted over a large pot of boiling water. Cover and steam until the potatoes are knife-tender, 12 to 15 minutes. Warm the chicken broth in a small pot on the stove or in a glass container in the microwave.
  2. Remove the steamer basket and drain the water from the large pot. Transfer the potatoes and garlic to the pot, add the oil, salt, pepper, and broth and mash until smooth.

Nutrition Facts: 4 servings, serving size: 3/4 cup. Per Serving:

Calories 170; Total Fat 4 g; (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g) ; Protein 4 g; Carb 31 g; Fiber 3 g; Cholesterol 0 mg; Sodium 310 mg, Excellent source of: Vitamin B6, Vitamin C, Potassium Good source of: Fiber, Niacin, Folate, Magnesium, Manganese, Phosphorus

 

Recipe from Food network: http://www.foodnetwork.com/recipes/ellie-krieger/garlic-mashed-potatoes-recipe/index.html

 

 

 

Honey-glazed sweet potatoes

Serves 8

Ingredients:

1/4 cup water

2 tablespoons brown sugar

2 tablespoons honey

1 tablespoon olive oil

2 pounds sweet potatoes (about 4 large), peeled and cut into wedges

Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

Directions:

  1. Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.
  2. To make the sauce, in a small bowl add the water, brown sugar, honey and olive oil. Whisk until smooth.
  3. Place a single layer of sweet potatoes in the baking pan. Pour the sauce over the sweet potatoes. Turn to coat them.
  4. Cover and bake until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes.
  5. Transfer to a serving dish and top with pepper or chopped herb of choice. Serve immediately.

Nutritional analysis per serving Calories 146, Sodium 42 mg, Total fat 2 g, Total carbohydrate 31 g, Saturated fat < 1 g, Dietary fiber 4 g, Monounsaturated fat 1 g, Protein 2 g, Cholesterol 0 mg

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/NU00402

 

Cauliflower Mashed “Potatoes”

Serves 4

Ingredients:

1 head cauliflower

1 clove garlic

1 leek, white only, split in 4 pieces

1 tablespoon soft-tub margarine, nonhydrogenated

Pepper to taste

Directions:

Break cauliflower into small pieces. In a good-sized saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. (Use a food processor, of if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a tea towel.) Add a little hot water if vegetables seem dry. Stir in margarine and pepper to taste.

Nutritional analysis per serving Calories 67, Sodium 75 mg, Total fat 3 g, Total carbohydrate 9 g ,Saturated fat 0.5 g, Dietary fiber 3 g, Monounsaturated fat 1.5 g, Protein 2 g, Cholesterol 0 mg

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/RE00142

 

Sweet carrots

Serves 4

Ingredients:

1/2 cup water

1/4 teaspoon salt

2 cups shredded carrots

1 teaspoon Earth’s Balance or Olive oil

Sugar substitute, to taste

1 teaspoon lemon juice

4 tablespoons fresh parsley, chopped

Directions:

In a small saucepan, bring the water to a boil. Add the salt and shredded carrots. Cover and cook until water is evaporated, about 5 minutes. Remove carrots from the heat. Stir in the margarine, sugar substitute, lemon juice and parsley. Serve immediately.

Nutritional analysis per serving Serving size: 1/2 cup

Calories 40, Sodium 167 mg, Total fat 1.5 g, Total carbohydrate 6 g, Saturated fat trace, Dietary fiber 2 g, Monounsaturated fat 0.5 g, Protein 1 g, Cholesterol 0 mg.

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/NU00449

Green Beans with red pepper and garlic

 

Serves 6

Ingredients:

1 pound green beans, stems trimmed

2 teaspoons olive oil

1 red bell pepper, seeded and cut into thin slices

1/2 teaspoon chili paste or red pepper flakes

1 clove garlic, finely chopped

1 teaspoon sesame oil

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

 

Directions:

Cut the beans into 2-inch pieces. Bring a large saucepan 3/4 full of water to a boil. Add the beans and cook until they turn bright green and are tender-crisp, 1 to 3 minutes. Drain the beans, then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside.

In a large frying pan, heat the olive oil over medium heat. Add the bell pepper and toss and stir for about 1 minute. Add the beans and saute for 1 minute longer. Add the chili paste and garlic and stir for 1 minute. The beans will be tender and bright green. Drizzle with the sesame oil and season with the salt and pepper. Serve immediately.

Nutritional analysis per serving Serving size: About 3/4 cup

Calories 54, Sodium 202 mg, Total fat 2 g, Total carbohydrate 7 g, Saturated fat <1 g, Dietary fiber 2 g, Trans fat 0 g, Sugars 0 g,, Monounsaturated fat 1g, Protein 2 g, Cholesterol 0 mg

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/NU00316

Healthy Green Bean Casserole

 

You can make this gluten free if you use rice flour to thicken the sauce and make bread crumbs from a slice or two of gluten-free bread, such as Udi’s whole-grain bread.

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

•2 tsp olive oil

•1 medium onion, thinly sliced

•1/4 cup finely chopped onion

•1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.

•1 clove garlic, finely chopped

•1 1/2 cups sliced cremini mushrooms

•3 tbsp flour

•1/2 tsp dried thyme

•1 1/2 cups nonfat milk

•1/3 cup fresh whole-grain bread crumbs

 

Preparation:

  1. Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.
  2. Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.
  3. Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.
  4. Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.
  5. Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Nutritional analysis: Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Recipe from LowFatcooking.com: http://lowfatcooking.about.com/od/sidedishes/r/Healthy-Green-Bean-Casserole.htm

 

Roasted Brussels Sprouts & Red Onions With Balsamic Vinegar

DO AHEAD: Trim and quarter the brussels sprouts and slice the onions up to 1 day in advance.

Prep time 5 minutes

Total time 30 minutes

Servings 8

Ingredients:

1 1/2 lb brussels sprouts, trimmed and quartered

1 Tbsp olive oil

1 1/2 lb red onions, thickly sliced

1/4 c balsamic vinegar

Directions:

1. Heat oven to 450°F. Line large baking sheet with nonstick foil.

2. Spread brussels sprouts in single layer on prepared pan and toss with oil. Roast in upper third of oven, stirring occasionally, 12 minutes.

3. Add onions to pan, tossing to combine, and roast until vegetables are tender and golden brown, about 10 minutes longer. Drizzle with vinegar, tossing to combine, and roast 2 minutes longer. Transfer to serving bowl and season to taste with sea salt and pepper.

NUTRITION (per serving) 85 cal; 3 g pro; 15 g carb; 4 g fiber; 2 g fat; 0.5 g sat fat; 24 mg sodium

Recipe from OrganicGardening.com: http://www.organicgardening.com/cook/roasted-brussels-sprouts-red-onions-balsamic-vinegar

Balsamic Braised Cippolini Onions

 

Prep: 30 minutes; Cook: About 1 hour.

Yield: Makes 6 servings (serving size: 1/3 cup)

Ingredients:

1 pound cippolini onions

1 tablespoon unsalted butter

1 tablespoon olive oil

3/4 cup balsamic vinegar

1/2 cup water

3 tablespoons honey

2 sprigs rosemary

1 bay leaf

1/4 teaspoon salt

1/2 teaspoon pepper

Preparation

1. Preheat oven to 400° with rack in middle.

2. Bring a large pot of water to a boil. Add onions and boil 1 minute. Transfer with a slotted spoon to a bowl of ice water. Let stand 1 minute, then peel using a small knife.

3. Melt butter and oil over medium-high heat in a large (12-inch) ovenproof skillet until foam from the butter subsides. Sauté onions until browned (about 5 minutes). Carefully add balsamic vinegar (it will splatter a bit), water, honey, rosemary, bay leaf, salt, and pepper, and bring to a simmer. Transfer onions with liquid to oven. Braise, uncovered, until onions are tender and liquid is syrupy (about 1 hour). Remove bay leaf before serving.

Nutritional Information: 6 servings (serving size: 1/3 cup)

Calories per serving: 121, Fat per serving: 4.4g, Saturated fat per serving: 1.6g, Monounsaturated fat per serving: 2.2g, Polyunsaturated fat per serving: 0.3g, Protein per serving: 1g, Carbohydrates per serving: 20g, Fiber per serving: 2g, Cholesterol per serving: 5mg, Iron per serving: 1mg, Sodium per serving: 593mg

Recipe from Health.com:  http://www.health.com/health/recipe/0,,50400000117130,00.html

 

 

 

 

 

 

 

                   Desserts

 

Apple Pie

 

Serves 8

Ingredients

Pie crust

1 cup dry rolled oats

1/4 cup whole-wheat pastry flour

1/4 cup ground almonds

2 tablespoons brown sugar, packed

3 tablespoons canola oil

1 tablespoon water

 

Filling

6 cups sliced and peeled tart apples (about 4 large apples)

1/3 cup frozen apple juice concentrate

2 tablespoons quick-cooking tapioca

1 teaspoon cinnamon

Directions

To prepare pie crust, mix dry ingredients together in a large mixing bowl. In a separate bowl, mix oil and water together with whisk. Add oil and water mixture to dry ingredients. Mix until dough holds together. Add a bit more water if needed. Press dough into 9-inch pie plate. Set aside until filling is prepared. To prepare filling, combine all ingredients in a large bowl. Let stand for 15 minutes. Stir and then spoon into prepared pie crust. Bake at 425 F for 15 minutes. Reduce heat to 350 F and bake 40 minutes, or until apples are tender.

Nutritional analysis per serving Serving size: 1 slice

Calories 215, Sodium 16 mg, Total fat 9 g, Total carbohydrate 31 g, Saturated fat 1 g, Dietary fiber 4 g, Monounsaturated fat 5 g, Protein 3 g, Cholesterol 0 mg,

Recipe from Mayo Clinic: http://www.mayoclinic.com/health/healthy-recipes/RE00158

Easy Vegan Pumpkin Pie

 

Ingredients:

3/4 pound silken (soft) tofu

1 16 ounce can pumpkin puree

1 1/2 tsp cinnamon

3/4 tsp ginger

1/2 tsp nutmeg

1/2 tsp salt

1/3 cup canola oil

1 tsp vanilla

1 cup brown sugar

1 1/2 tbsp molasses

1 pre-made pie crust

 

Preparation:

Pre-heat oven to 350 degrees. Combine all ingredients, except for pie crust, in a food process or blender and process until smooth. Pour into pie crust. Bake for one hour. Chill before serving and top with whipped cream or non-dairy whipped cream if desired.

Recipe from Vegetarian: http://vegetarian.about.com/od/desertrecipes/r/tofupumpkinpie.htm

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 re-crisp the crust.

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

 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

Directions:

               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.
                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.
                Combine apples, the remaining 3/4 cup sugar and cinnamon in a large bowl
               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.
              Bake until golden brown and bubbling, 40 to 45 minutes. Let cool for at least 1 hour before cutting into 12 squares

Nutrition Facts per Serving
Yield: Yield:  12 servings: Calories: 253, Total Fat 10g, Saturated Fat 3g,  Protein 3g, Carbohydrates 37g, Fiber 2g, Cholesterol 28mg, Sodium 163mg

Recipe from  Cooking.com: http://www.cooking.com/recipes-and-more/recipes/moms-apple-squares-recipe-12019.aspx#axzz2ka7m5qW1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: