Enjoy!
CHOCOLATE HAZELNUT BUTTER
This recipe and the next two (Almond Coconut Butter and Sweet and Salty Pistachio Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, “Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavor and texture.” Perfect Pairing: Strawberries; bananas.
Ingredients:
1 cup hazelnuts
3/4 ounce dark chocolate (60% cocoa)
Salt
1/2 teaspoon honey
Directions:
Preheat oven to 350F. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.
Makes 1/2 to 3/4 cups (4 servings, 2 tablespoons each).
Nutrition per serving: 240 calories, 9 g carbs, 4 g fiber, 5 g protein, 23 g total fat, 2.5 g saturated fat, 35 mg sodium.
ALMOND COCONUT BUTTER
This recipe begins, “Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.” Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango
Ingredients:
1 cup roasted, unsalted almonds
1 cup shredded, unsweetened coconut
1/2 tablespoon coconut oil
1 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
Directions:
Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
Add almond butter back into the processor along with honey, vanilla, and cinnamon. Blend briefly until combined.
Makes 1 cup (8 servings, 2 tablespoons each).
Nutrition per serving: 190 calories, 7 g carbs, 3 g fiber, 4 g protein, 17 g total fat, 8 g saturated fat, 0 mg sodium.
SWEET AND SALTY PISTACHIO BUTTER
This recipe begins, “This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.” Perfect Pairing: Goat cheese; pretzels; multigrain crackers
Ingredients:
1 cup shelled, roasted, and salted pistachios
2 tablespoons canola oil (or other neutral-tasting oil)
1 tablespoon honey
Directions:
Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
Remove from processor into a bowl. Add honey and stir to combine.
Makes 1/2 cup (4 servings, 2 tablespoons each)
Nutrition per serving (serving size: 2 tablespoon): 250 calories, 13 g carbs, 3 g fiber, 6 g protein, 21 g total fat, 2 g saturated fat, 130 mg sodium
BASIC ROASTED POTATOES
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These roasted potatoes are a snap to prepare, and they taste amazing. Make them with or without the garlic, and serve along with a steak, chicken, or fish.” As a vegetarian, I'd had to change that “steak, chicken, or fish” to veggie burgers, and use this recipe in place of fries. Prep Time: 10 minutes; Cook Time: 50 minutes; Total Time: 60 minutes; Yield: Serves 4.
To view this online, click here.
Ingredients
2 to 2 1/2 pounds red skinned potatoes, unpeeled, scrubbed and cut in 1 to 1 1/2-inch pieces
1/4 cup olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3 cloves garlic, finely minced, optional
1 tablespoon minced fresh parsley leaves
Preparation
Heat the oven to 400° F.
In a large bowl, toss the potato chunks with the olive oil, kosher salt, black pepper, garlic, and parsley.
Spread the potatoes out in a single layer in a large, shallow rimmed baking pan, such as a large jelly roll pan or half sheet pan.
Roast the potatoes for about 50 to 60 minutes, or until nicely browned, turning every 20 minutes to brown evenly.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
