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All Time Favorites
For the cupcakes: 3/4 cup whole-wheat pastry flour or regular whole wheat flour For the frosting: 4 ounces Neufchâtel cheese (reduced-fat cream cheese), softened For garnish: 2 tablespoons finely chopped walnut s Preheat the oven to 350°F. Line 12 muffin cups with paper liners. In a medium bowl, sift together both flours, the baking soda, salt, and spices. In a large bowl, whisk together the oil, brown sugar, and eggs until well combined. Whisk in the applesauce, vanilla, and carrots. Add the dry ingredients and mix until just combined. Stir in the walnuts. Divide the batter between the muffin cups. Bake until a toothpick comes out clean, about 20 minutes. Transfer to a wire rack to cool completely. To make the frosting, with an electric mixer, beat together the cream cheese, confectioners’ sugar, and lemon zest until smooth and creamy. Frost the cooled cupcakes and sprinkle with the walnuts. The cupcakes should be stored in the refrigerator, where they will keep for about 3 days. Makes 12 cupcakes Per Serving: Excellent source of: vitamin A
Peach French Toast Bake Cooking spray Coat a 9 x 13-inch baking pan with cooking spray. Cut the baguette into 1/2-inch-thick slices and arrange them in a single layer in the pan. In a medium bowl, whisk together the whole eggs, egg whites, milk, and vanilla. Pour the egg mixture over the bread in the pan. Scatter the peach slices evenly over the bread. Sprinkle with the brown sugar and cinnamon. Cover with plastic wrap and refrigerate overnight. Preheat the oven to 350°F. Uncover and bake until it is slightly puffed and the bread is golden brown, about 40 minutes. Makes 6 servings Per Serving: Excellent source of: fiber, iodine, manganese, riboflavin, selenium
Energy Bars Cooking spray Preheat the oven to 350°F. Coat a 9 x 13-inch baking pan with cooking spray. Place all the ingredients, except the maple syrup and eggs, in a food processor and pulse until everything is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste. Transfer to the baking pan and spread evenly to cover the bottom. Bake until lightly browned, about 20 minutes. Allow to cool for 15 minutes, then cut into 20 bars. Store in an airtight container at room temperature for about 3 days or wrap individually and freeze for up to 3 months. Makes 20 bars, each about 3 x 1 1/2 inches Per Serving: Excellent source of: manganese
Macaroni and Four Cheeses Cooking spray Preheat the oven to 375°F. Coat a 9 x 13-inch baking dish with cooking spray. Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish. Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine. Combine the bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned. Makes 8 servings Per Serving: Calories 390; Total fat 11g (Sat fat 6g, Mono fat 1g, Poly fat 0.5g); Protein 18g; Carb 56g; Fiber 3.5g; Cholesterol 35mg; Sodium 547mg Excellent source of: calcium, folate, manganese, niacin selenium, thiamin, vitamin A Mom’s Turkey Meatloaf 3/4 cup quick-cooking oats Preheat the oven to 350°F. In a small bowl, stir together the oats and milk and allow to soak while you get the rest of the ingredients together, at least 3 minutes. Thinly slice one-quarter of the onion into rings and set aside. Finely chop the rest of the onion. In a large bowl, combine the turkey, oatmeal mixture, chopped onion, bell pepper, eggs, Worcestershire, ketchup, salt, and a few grinds of pepper. Mix just until well combined. Transfer the mixture to a 9 x 13-inch baking dish and shape into a loaf about 5 inches wide and 2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake until an instant-read meat thermometer inserted into the thickest part registers 160°F, about 1 hour. Remove from the oven and let rest for 10 to 15 minutes before slicing. Makes 8 servings Per Serving: Excellent source of: vitamin C
Baked Shrimp with Tomatoes and Feta 1 tablespoon olive oil Preheat the oven to 425°F. Heat the oil in an ovenproof skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute more. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken. Remove from the heat. Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked though and cheese melts, about 12 minutes. Makes 4 servings Per Serving: Excellent source of: calcium, copper, iron, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K
Chickpea and Spinach Salad with Cumin Dressing One 15.5-ounce cans chickpeas, preferably low-sodium, drained and rinsed In a medium bowl, combine the chickpeas, parsley, and onion. In a small bowl, whisk together the oil, lemon juice and zest, cumin, cayenne, salt, and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey. Serve the chickpeas salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint. Makes 4 servings Per Serving: Excellent source of: fiber, vitamin C, vitamin K
Grilled Thai Beef Salad 1 pound top-round London broil or flank steak, 1 to 1 1/2 inches thick Rinse the meat and pat dry and place in a sealable plastic bag or small glass dish. In a medium bowl, combine 1 tablespoon of the lime juice, the soy sauce, oil, brown sugar, garlic, ginger, and red curry paste. Pour half the mixture into the bag with the meat. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate the meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture to dress the salad. Coat your grill grate or a grill pan with cooking spray and preheat over medium-high heat until hot. Grill the steak until medium-rare, about 5 minutes per side, or to your desired degree of doneness Let it rest until room temperature for 5 minutes, then slice thinly against the grain. Combine the lettuce, shallots (reserving a few slices for garnish), cilantro, basil, and beef in a large salad bowl,. Add the reserved dressing and toss to coat. Divide the salad among 4 plates and garnish with the sliced shallots. Makes 4 servings Per Serving: Excellent source of: iron, niacin, phosphorus, protein, selenium, vitamin A, vitamin B6, vitamin B12
Garlic “Fries” 3 cloves garlic, minced (about 1 tablespoon) Preheat the oven to 450°F. Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes. Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately. Makes 4 servings Per Serving: Excellent source of: manganese, potassium, vitamin B6, vitamin C, vitamin K
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