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Recipes! (from original superfoods thread)

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Old 07-31-2006, 09:49 AM   #1
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Default Recipes! (from original superfoods thread)

Ok guys, I think I'm going to try to transfer some of the recipes that we made from our superfoods thread. If I miss one, please feel free to add it.
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Old 07-31-2006, 09:49 AM   #2
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Default Fruit Crunch Sundae

This one comes from Olivia627

Thought I'd share a recipe with yall! I saw this on Barefoot Contessa on FoodTV months ago. I tried and loved it. It's not too incredibly sweet with the plain yogurt, so I made it with vanilla yogurt. When I was thinking of a good topping for my SuperFood yogurt, I pulled up this recipe again. Lo and behold, it contains quite a few SuperFoods! Enjoy, and tell me what you think. My topping is baking in the oven as I type!

Fruit Crunch Sundae

Ingredients:

• 1 cup quick-cooking (not instant) rolled oats
• 1/2 cup sweetened, shredded coconut
• 1/2 cup sliced or slivered almonds
• 3 tablespoons vegetable oil
• 2 tablespoons good honey
• 8 to 10 strawberries, small-diced
• 1/2 cup blueberries
• 1/4 pineapple, small-diced
• 2 cups plain yogurt

Directions:

Preheat the oven to 350 degrees F.
Toss the oats, coconut, almonds, oil, and honey together in a large bowl until they are completely combined. Pour onto a sheet pan and bake, stirring occasionally with a spatula, until the mixture turns a nice, even golden brown, about 20 minutes.

Remove the granola from the oven and allow to cool, stirring once.

Combine the strawberries, blueberries, and pineapple in a bowl. In 4 ice cream sundae glasses, layer first the fruit, then the yogurt, and the cooled granola alternately until you fill the glasses. Serve with a long spoon.

(Source: Barefoot Contessa)


**I love pecans, so I substituted them for the almonds the first time I made this. Today, all I have are walnuts. So I chopped them up and used them instead. I also added cinnamon and nutmeg before I baked it. Couldn't find my coconut to save my life! Oh well... I doubled the recipe so I would have plenty for the week as needed. As far as amounts, without my coconut, this made 3 3/4 cups at 2383 calories! I just ate 1/4 cup on top of my yogurt and fruit and I believe the topping alone was around 158 calories (2383 calories divided by 15 [1/4 cup servings]). I also added a sprinkle, that I forgot to measure, of wheat germ after I baked it. If anyone has any ideas of how to lower the calories that come from adding the vegetable oil (720 calories), please post! Substitutions?? Omitting it??**

***And if I counted correctly, there's 6 SuperFoods in this:

1..oats
2..nuts
3..honey
4..strawberries/blueberries
5..pineapple
6..yogurt
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Old 07-31-2006, 09:51 AM   #3
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Default Chilean Butternut Squash

This is one of mine:
Chilean Butternut Squash Casserole

1 large butternut squash
1 cup chopped onions
2-3 cloves garlic, crushed
1-2 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
1-2 dash cayenne pepper
1 cup red bell peppers, coarsely chopped
1 cup green bell peppers, coarsely chopped
1 teaspoon salt
4 eggs, beaten
2 cups corn kernels (fresh or frozen)
2 cups grated sharp cheddar cheese

Cut squash in half lengthwise and scoop out seeds.
Bake cut sides down at 425° 45- 50 min.
or until very soft at thick end.
Let squash cool and scrape out of the shell; mash as smoothly as you can.
Meanwhile, sauté onion, garlic and spices in olive oil until onion is translucent.
Add peppers and salt, stir, cover and leave on low heat 5 min.
Preheat oven to 350°.
Stir beaten eggs into mashed squash.
Add corn, sautéd veggies and grated cheddar; stir to mix well.
Bake 20 min. covered; uncover and bake 20- 30 min. more.

My notes tell me that I got this one from recipezaar.com.
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Old 07-31-2006, 09:53 AM   #4
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Default Black Bean Salad

One of mine:

Black bean salad (4 ? super foods)

1 cup black beans (drained)
1 cup whole kernel corn (I bought frozen, then heated slightly in microwave)
2 tomatoes, diced
1/2 bell pepper, diced (I used red, you could use orange)
2 green onions, chopped
2 cloves garlic, minced
1 tbsp lemon juice
1 tsp cumin (or more)
salt and pepper to taste
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Old 07-31-2006, 09:54 AM   #5
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Default Orange Blueberry Soy Smoothie

This one comes from trishn222:

Orange Blueberry Soy Smoothie

2 C Minute Maid, Home Squeezed Style Orange Juice with Calcium & vitamin D
heavy pulp
1 C 8th Continent Light Vanilla Soy Milk
1 C Dannon Lowfat Vanilla Yogurt
1/2 C Blueberries, frozen (unsweetened)unthawed
1 C Peaches frozen
1/2 C Strawberries, frozen, unsweetened, unthawed

Fat: 1.2g
Carbohydrates: 31.9g
Calories:155.3
Protein: 5.5g

mix all of the ingredients in a blender or smoothie maker pour and enjoy.

Number of Servings: 4
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Old 07-31-2006, 09:56 AM   #6
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Default Salmon Salad with Dill Vinaigrette

This is one of mine, from a magazine at the dentist's office:

Salmon Salad with Dill Vinaigrette

2 tablespoons chopped fresh dill
1 tablespoon honey
1/4 cup fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon olive oil
2 (6 ounce) cans boneless skinless pink wild salmon
1 cup chopped red bell pepper
1 cup chopped cucumber
1/2 cup chopped red onion
1/4 cup chopped pitted kalamata olives
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (1-ounce) slices French bread (serve with, don't add to salad )
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Old 07-31-2006, 10:00 AM   #7
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Default Smoothie (from DollyR)

This comes from Dolly R:

Here it is: (I got it from AOL.)

2 cups vanilla low-fat frozen yogurt
1/2 cup vanilla soy milk
1/2 cup fat-free milk
1/3 cup cubed soft silken tofu
1 tablespoon creamy peanut butter
1 tablespoon honey
1 tablespoon ground flaxseed (optional)

Combine the first 6 ingredients in a blender; process until smooth. Sprinkle with flaxseed, if desired.

I bet if you did it with plain organic yogurt and added some kind of berry to it you would have a pretty good smoothie....(maybe leave out the peanut butter??)
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Old 07-31-2006, 10:01 AM   #8
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Default Pumpkin brown rice pudding

This one comes from Glory87:

Pumpkin brown rice pudding
Makes 12 servings

4 cups 1 percent milk (I have always used skim milk)
1 (15-ounce) can solid pack pumpkin
3/4 cup sugar (I use real sugar, but reduce the amount slightly)
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
2 eggs, beaten
3 cups cooked long-grain brown rice
1 teaspoon vanilla extract
Toasted pumpkin seeds, optional garnish (haven't used these, but they sound awesome)
Whipped cream, optional garnish

Preheat oven to 375 degrees. Combine milk, pumpkin, sugar, cinnamon, salt, ginger and cloves in a saucepan. Heat over medium heat, stirring constantly, until mixture comes to a boil. Stir about 2 cups of pumpkin mixture into the eggs; whisk well, then return all to the saucepan, stirring constantly. Bring to a gentle simmer, stirring constantly. Remove from heat and stir in rice and vanilla.

Pour into a 9- by 13-inch pan that has been sprayed with nonstick vegetable coating. Bake, uncovered, 45 to 60 minutes or until a knife inserted in the center comes out clean. Serve warm.

Per serving (without optional garnishes): 162 calories (12 percent from fat), 2 grams total fat (1 gram saturated), 34 milligrams cholesterol, 31 grams carbohydrates, 5 grams protein, 97 milligrams sodium, 2 grams dietary fiber.
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Old 07-31-2006, 10:02 AM   #9
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Default Baked Pumpkin Custard

This one comes from Meg:
Baked Pumpkin Custard

1 large can pure pumpkin (I think it's 29 oz)
1 1/2 cups low or nonfat cottage cheese
1 1/2 cups Splenda
1 1/2 cups Eggbeaters
2. teaspoons cinnamon
1 teaspoon ginger
1/2 teaspoon cloves
1/2 teaspoon nutmeg
1/2 teaspoon salt

Process all in the food processor until well-mixed and smooth. Spray six custard cups with PAM. Divide mixture equally in cups. Bake at 325 degrees for 45 minutes or until top is lightly browned.

Nutrition Info per serving

110 calories
1 g fat
12 g carbs
13 g protein
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Old 07-31-2006, 10:03 AM   #10
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Default Ultimate Pumpkin Pie

This one comes from chick_in_the_hat:

Ultimate Pumpkin Pie

1 (15 oz.) Can Pure Pumpkin
5 oz. Fat Free Evaporated Milk
1/2 Cup Splenda Granular
2 teaspoons Pumpkin Pie Spice
2 Eggs
Fat Free Cool Whip (optional)

Combine all ingredients. Spray a pie pan with nonstick cooking spray.
Pour pumpkin mixture directly into pan. Bake @ 375 degrees for 30 minutes. Cool Completely. Serve with 2 Tablespoons of Fat Free Cool Whip if desired.

Serves: 8
Per Serving: 60 Calories; 1g Fat (19.0% calories from fat); 3g Protein; 9g Carbohydrate; 2g Dietary Fiber; 47mg Cholesterol; 40mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
With egg beaters - 40 calories
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Old 07-31-2006, 10:03 AM   #11
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Default

You got the butternut squash one! Believe me.. that is the first one I looked for!! Great idea to transfer them onto one thread, Nelie!
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Old 07-31-2006, 10:33 AM   #12
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Here's one of my other favorites:


Quinoa Sweet Potato Quesadillas

1 cup quinoa, washed/drained (use brown rice if you can't find quinoa)
1 sweet potato/yam (diced)
1 onion, chopped
3 cloves garlic (I used more)
1 14 oz can of tomatoes (undrained)
1 can black beans, drained
1 can green chiles
2 tbs minced cilantro
spinach leaves
Reduced fat cheese
Whole wheat, low fat tortillas (I like La Tortilla Factory)
Salsa

Cook quinoa in 2 cups of water. When done, set aside. (Quinoa cooks like rice, 1 cup quinoa, 2 cups water, boil, reduce heat for about 15 minutes, fluff with fork)

While the quinoa is simmering, I cut up the sweet potatoes into small pieces (dice sized) and spray a cookie sheet with PAM. I bake the potatoes for around 20 minutes (shaking often) until they are soft and getting crispy. (if I don't have time, I nuke them for 5 minutes!)

Saute onion, garlic. Stir in tomato (crushed, with juice), black beans, chiles, cilantro. Add quinoa, sweet potatoes. Season with salt and pepper (I added some red pepper flakes, because i like spicy). Add a couple of handfuls of spinach leaves. Stir and heat through (when spinach is wilted).

Put in tortillas, add some cheese so it sticks together, grill on both sides. Top with lots of salsa. Made enough for 3 nights! (I just grilled a new one each night.

When making quesadillas, I either use the "2 small tortilla sandwich method" or the "1 big tortilla folded in half method".

Super food list:

Quinoa/whole wheat tortilla
Tomato/salsa
Black beans
Sweet potato
Spinach
(onions, garlic, olive oil from book 2)
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Old 07-31-2006, 01:07 PM   #13
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And perhaps it should be stickied?
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Old 07-31-2006, 03:05 PM   #14
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So, this isn't from the original thread, but one I just got from Cooking Light today. Sounds delish!


Feature Recipe: Broiled Salmon Over Parmesan Grits

3/4 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt
2 tablespoons minced fresh onion
1 garlic clove, minced
1 1/2 cups water
1/2 cup regular grits
1 teaspoon olive oil
2/3 cup sliced mushrooms
2 tablespoons grated Parmigiano-Reggiano or fresh Parmesan cheese
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
Cooking spray
2 teaspoons finely chopped fresh parsley

Combine first 4 ingredients in a small saucepan. Bring to a boil;
reduce heat, and simmer 5 minutes or until onion is tender. Add
water; bring to a boil. Gradually add grits, stirring with a
whisk until blended. Cover, reduce heat, and simmer 10 minutes or
until done.

Preheat broiler.

Heat the oil in a small nonstick skillet over medium-high heat.
Add the mushrooms, and saute for 5 minutes or until golden. Stir
mushrooms and cheese into grits. Set aside.

Sprinkle fillets with salt, thyme, and pepper; place the fillets,
skin sides down, on a broiler pan coated with cooking spray.
Broil for 10 minutes or until fish flakes easily when tested with
a fork. Remove skin from fillets; discard skin. Spoon 1/2 cup
grits on each of 4 plates; top each serving with a fillet. Sprinkle
with parsley.

Yield: 4 servings

CALORIES 379 (39 percent from fat); FAT 16.4g (sat 3.2g,mono
7.9g,poly 3.3g); PROTEIN 38.8g; CHOLESTEROL 113mg; CALCIUM 57mg;
SODIUM 672mg; FIBER 1.3g; IRON 1.8mg; CARBOHYDRATE 16.7g
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Old 07-31-2006, 03:43 PM   #15
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Default 15 Minute Turkey Chef's Salad

A recipe that I got from www.whfoods.com:

15 Minute Turkey Chef's Salad

This Mediterranean salad entree is a complete meal that can be made in just 15 minutes with many healthy benefits. It has a lot of flavors that go very well together and requires very little effort to prepare. It is not your ordinary chef's salad.
15 Minute Turkey Chef's Salad Prep and Cook Time: 15 minutes

Ingredients:

* 1½ lb mixed salad greens
* 1 cup fresh basil leaves torn into pieces
* ¾ lb sliced turkey breast
* 1 small jar of prepared roasted peppers, (about 7 oz)
* 4 oz Kalamata olives
* 1½ basket cherry tomatoes, cut in half
* 1 medium avocado cut into cubes
* *optional 4 oz goat cheese

Dressing
* 2 TBS balsamic vinegar
* 2 TBS extra virgin olive oil
* Salt and cracked black pepper to taste

Directions:


1. Rinse and dry salad greens. This is done best in a salad spinner.
2. Divide between 4 plates and top with rest of ingredients.
3. Whisk together vinegar, oil, salt and pepper and drizzle on top of salad.

Serves 4
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