Brownies

What can you fix when you want something snacky, chocolatey (but not cake), and fairly quick? Brownies, of course! Today's offerings include Superfast Fudge Brownies and Raspberry Cheesecake Brownies. These, as well as the rest of today's brownie recipes will make you want to forget the boxed mixes. Enjoy!

STRAWBERRY CREAM CHEESE BANANA BROWNIES

This is from a Weight Watcher's emailing list from y-e-a-r-s ago. At the time, it had a points value of 5 per serving. (Yield: 20 servings.)

Ingredients

12 med. strawberries

2 beaten eggs

1/3 c. water

1 (8 oz.) soft strawberry cream cheese

1 1/2 c. sifted powdered sugar

1 ripe med. banana

1 (20 1/2 oz.) walnut brownie mix

1/4 c. oil

Directions

Remove stems from clean berries. Mash with banana and set aside. In large bowl, mix eggs, brownie mix, water and oil until moistened. Add berries and banana mixture. Pour into lightly greased 9x13x2 inch pan. Bake at 350 degrees for 25-30 minutes or until brownies spring back when lightly touched. Cool. Beat cream cheese and powdered sugar until smooth. Frosting will be soft. Spread on brownies. Store covered in refrigerator.

SUPERFAST FUDGE BROWNIES



This recipe comes from The Working Stiff Cookbook, by Bob Sloan and illustrated by Michael Klein. I absolutely love this cookbook. Even vegetarians can find plenty to love in it. The great thing about this recipe is that it really doesn't take much longer than a boxed mix, and is so much better!

The recipe starts with, "The perfect comfort food to go with your burgers. (Burger Bliss was on the preceding page.) Brownies always lift the spirits. Especially these brownies. They're fast, easy, and foolproof." I agree!



8 tablespoons (1 stick) butter (or margarine), cut into 4 pieces

1/2 cup Dutch-process unsweetened cocoa powder

1 cup sugar

1 teaspoon pure vanilla extract

2 extra-large eggs

3/4 cup all-purpose flour

Preheat the oven to 325 degrees F. Butter an 8-by-8-inch baking pan.

In a small saucepan over medium-low heat, melt the butter with the cocoa powder, stirring continuously until the butter is just melted. Use a rubber spatula to transfer the butter mixture to a large mixing bowl and let it cool for 2 minutes. Add the sugar and vanilla and stir with a wooden spoon until combined. Add the eggs one at a time, stirring until each is well combined. Add the flour and stir just until combined. Do not overmix.

Transfer the batter to the prepared pan and bake on the center rack of the oven for 20 minutes, or until a toothpick inserted in the center comes out clean or with tiny crumbs on it. Serve warm or at room temperature.

RASPBERRY CHEESECAKE BROWNIES

This yummy recipe comes from Peggy Trowbridge on The Spruce Eats. Peggy originally posted this when she was on About.com, which has since morphed into .dash. I have yet to be able to find this recipe on Peggy's Spruce thread, so if anyone is able to locate it, please let me know!

Peggy originally wrote, “Chocolate and raspberries are a brilliant pairing. The cheesecake layer is flavored with raspberry and swirled into the brownies. Frosting is optional.”

Prep Time: 15 min; Cook Time: 30 min

Yield: 24 to 36 brownies, depending on cut size

Ingredients

1 package brownie mix

2 large eggs

1/2 cup vegetable oil

3 Tbsp water

8 ounces cream cheese (1 large block), at room temperature

1 egg

1 cup confectioners' sugar

1 tsp raspberry extract

1-1/2 cups semi-sweet chocolate chips for frosting (optional)

Directions

Preheat oven to 350 degrees F. Line a 9-inch by 13-inch baking pan with non-stick foil.

Combine brownie mix, 2 eggs, vegetable oil, and water in a large bowl. Stir with a fork only until combined. Pour into prepared pan and smooth evenly.

Beat cream cheese, 1 egg, and confectioners' sugar until smooth. Mix in raspberry extract. Plop dollops of cream cheese mixture over the top of the brownie mix. Using a dull butter knife, swirl the cheesecake mixture into the brownies.

Bake 30 minutes. If frosting, sprinkle chocolate chips evenly over the top of the hot brownies immediately after removing from the oven. Tent with foil and wait about 5 minutes for chocolate chips to soften. Use a spatula to gently smooth the melted chips evenly over the brownies. Let cool to room temperature before lifting out of the pan and cutting.

EASY RASPBERRY BROWNIES

This comes from the infamous long-since-forgotten emailing list, and begins, “Based on a fudgy brownie mix, these quick-to-fix brownies combine the best of sweet flavors and chewy textures. Mmm!”

Ingredients

1 package (1 pound 3.8 ounces) Betty Crocker® fudge brownie mix

1/4 cup water

1/2 cup vegetable oil

2 eggs

1 package (8 ounces) cream cheese, softened

1/2 cup powdered sugar

1/2 cup raspberry preserves

1 ounce unsweetened baking chocolate

1 tablespoon butter or margarine

Directions

Heat oven to 350ºF. Grease bottom only of rectangular pan, 13x9x2 inches. Stir brownie mix, water, oil and eggs in medium bowl until well blended. Spread in pan.

Bake 28 to 30 minutes or until toothpick inserted 2 inches from side of pan comes out clean or almost clean. Cool completely in pan on wire rack, about 1 hour.

Beat cream cheese, powdered sugar and preserves in small bowl with electric mixer on medium speed until smooth. Spread over brownies. Refrigerate 15 minutes.

Place chocolate and butter in small microwavable bowl. Microwave uncovered on Medium (50%) about 1 minute or until mixture can be stirred smooth. Drizzle over brownies. Refrigerate about 1 hour or until chocolate is firm. For 18 brownies, cut 6 rows by 3 rows. Store covered in refrigerator.

DOUBLE CHOCOLATE BROWNIES

Recipe Yield: Yield: 16 brownies

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies

Ingredients

6 tablespoons stick butter, softened

1/2 cup unsweetened applesauce

2 eggs

1 teaspoon vanilla

3/4 cup all-purpose flour

1 cup Equal Spoonful*

1/2 cup semi-sweet chocolate chips or mini chocolate chips

6 tablespoons unsweetened cocoa

1 teaspoon baking powder

1/4 teaspoon salt

Optional: Chopped Walnuts

* May substitute 24 packets Equal sweetener

Directions

Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.

Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.

Store in airtight containers at room temperature.

Notes:

Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?

Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 starch, 1 fat

SLOW COOKER TRIPLE CHOCOLATE BROWNIES

This decadent yumminess comes from Christin Mahrlig of Spicy Southern Kitchen. According to her short bio, “trying new foods and experimenting in the kitchen are my greatest passions.” Works for me!

I found this recipe in an email from The Today Show, in an article titled “Slow-Cooker Sweets! 5 Easy Dessert Recipes You Can Make in a Crock-Pot.” It's also posted on Christin's website, and can be found by going to http://spicysouthernkitchen.com/slow-cooker-triple-chocolate-brownies/.

Christin wrote, “Brownies are my very favorite indulgence. Brownies with three kinds of chocolate? Even better.

“Typically I make fudgy and gooey brownies but these Slow Cooker Triple Chocolate Brownies from Martha Stewart turned out more cake-like, a little drier, and quite chewy around the edges. Even still, they were delicious and I couldn’t get enough of them.

“Cocoa powder, bittersweet chocolate, and semi-sweet chocolate chips add plenty of chocolate flavor. Chopped pecans add some crunch.

“My kids didn’t care for the taste of the bittersweet chocolate, so I got to enjoy these slow cooker brownies all week long. And enjoy then I did!

“It’s necessary to line the Crock Pot with parchment paper so that the brownies do not burn. Cooking time can vary quite a bit based on how hot your crock pot cooks. If you know that your crock pot is a fast cooker, shorten the cooking time some. The middle will still look slightly undercooked when they are done, but it will firm up as it cools.”

Prep Time: 10 minutes; Cook Time: 4 hours; Total Times: 4 hours 10 minutes; Serves: 14.

Ingredients

Cooking spray

1 1/4 cups all-purpose flour

1/4 cup unsweetened cocoa powder

3/4 teaspoon baking powder

1/2 teaspoon kosher salt

1/2 cup (1 stick) unsalted butter, cut into pieces

8 ounces bittersweet chocolate, chopped

1 cup sugar

3 large eggs, lightly beaten

1 teaspoon vanilla extract

1 cup chopped pecans

1 cup semi-sweet chocolate chips

Instructions

Lightly coat a 4 to 5-quart crock pot insert with cooking spray. Place a piece of parchment paper, that is large enough to extend halfway up the sides in the bottom of the crock pot. Lightly spray parchment paper with cooking spray.

In a small bowl, whisk together flour, cocoa powder, baking powder, and salt.

Place butter and chopped chocolate in a medium microwave-safe bowl. Microwave for 30 seconds. Stir. Microwave another 30 seconds. If not completely melted, continue microwaving until melted.

Add sugar to chocolate mixture and whisk to combine.

Whisk in eggs and vanilla.

Stir in flour mixture just until flour is moistened. Fold in pecans and chocolate chips.

Pour batter into crock pot, smoothing out the top with a rubber spatula.

Cover and cook on LOW 3 1/2 hours. Uncover and continue to cook on LOW for 30 minutes.

Remove insert from crockpot and place on a wire rack to cool completely.

Notes

Cooking time will vary. If your crock pot runs a little hot, shorten the cooking time. The middle will look underdone, but will firm up as the brownies cool.

Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Super Easy Vegetarian and Vegan Chili and Dark Chocolate Avocado Mousse. Enjoy!

SWEET PEAR BREAD

This came from an old Weight Watchers' emailing list. It began, “Sugar-free, diet cola adds calorie-free moisture and sweetness to this savory cake. Perfect with a cup of hot cider.”

POINTS® Value: 2; Servings: 16; Preparation Time: 18 min; Cooking Time: 25 min; Level of Difficulty: Easy

Ingredients

1 sprays cooking spray

3/4 cup all-purpose flour

1 cup whole-grain wheat flour

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp table salt

1 large egg(s), beaten

1/4 cup canola oil

7 Tbsp dark brown sugar

15 oz unsweetened canned pears, drained and sliced (packed in water)

1/2 cup RC Cola Diet Cola, or other brand

Directions

Preheat oven to 350°F. Coat a 9-inch square pan with cooking spray.

Combine flours, baking powder, baking soda, cinnamon, nutmeg and salt in a medium bowl. Combine egg, oil and brown sugar in a large bowl. Finely chop pears and add to egg mixture. Stir in soda.

Stir flour mixture into egg mixture just enough to wet batter; do not beat.

Spread batter into prepared pan and bake for 25 minutes, or until a toothpick inserted near the center comes out clean. Slice into 16 pieces and serve warm.

GLAZED CHOCOLATE-AVOCADO CUPCAKES

This comes from Vegetarian Times (posted on MAY 9, 2017), and begins, “Avocado replaces the eggs and most of the oil creating a rich, chocolatey batter that's ultra moist.”

Makes 12 servings

To view this online, click here.

Ingredients

Cupcakes

1 1/2 cups all-purpose flour

3/4 cup unsweetened cocoa powder

1 tsp. baking powder

3/4 tsp. baking soda

3/4 tsp. salt

1 avocado, pitted and peeled

1 cup pure maple syrup

3/4 cup plain soymilk

1/3 cup canola oil

2 tsp. vanilla extract

Glaze

1/4 block soft silken tofu (from 14-oz. container), drained and patted dry

3 Tbs. pure maple syrup

1/2 tsp. vanilla extract

1/8 tsp. salt

4 oz. semisweet vegan chocolate, melted

Preparation

To make Cupcakes:

Preheat oven to 350°F. Line 12-cup muffin pan with paper liners. Whisk together flour, cocoa powder, baking powder, baking soda, and salt in bowl. Purée avocado in food processor until smooth. Add maple syrup, soymilk, oil, and vanilla, and blend until creamy. Whisk avocado mixture into flour mixture.

Spoon batter into prepared cupcake cups. Bake 25 minutes, or until toothpick inserted into center comes out with some crumbs attached. Cool.

To make Glaze: Blend tofu, maple syrup, vanilla, and salt in food processor until smooth. Add chocolate to tofu mixture and blend until smooth. Transfer to bowl. Dip tops of Cupcakes into Glaze, pulling straight up from Glaze to form peaks.

Nutrition Information: Calories: 287; Carbohydrate Content: 44 g; Fat Content: 12.5 g; Fiber Content: 4 g; Protein Content: 4 g; Saturated Fat Content: 3 g; Sodium Content: 304 mg; Sugar Content: 24 g

DARK CHOCOLATE AVOCADO MOUSSE

This is from Kaleigh McMordie, MCN, RDN, LD on VeryWellFit. Kaleigh wrote, “No need to deprive yourself if you're following a blood pressure-friendly diet. Whether you need something sweet after dinner or you are asked to bring a dessert to a party, this dark chocolate avocado mousse is the perfect healthy yet decadent dessert.

“It uses avocados instead of heavy cream to give it a rich, creamy texture. Avocados are naturally high in potassium and magnesium, which help to lower your blood pressure. Avocados are also loaded with tons of vitamins, including folate, vitamin K, and vitamin E. They provide healthy monounsaturated fats and fiber to help keep you full and satisfied with just a small portion. Cocoa powder also contains fiber and blood pressure lowering flavonols.

“This mousse couldn’t be easier to make. Just blend everything in a blender until smooth and chill for just a little bit. Nobody will ever know that it’s healthier or that it is made with avocados!”

Total Time: 10 minutes; Prep Time: 10 minutes; Cook Time: 0 minutes; Servings: 4 (1/2 cup each)

To view this online, click here.

Ingredients

2 small ripe avocados

1/4 cup unsweetened cocoa powder

1/4 cup honey

1/4 cup dark chocolate chips or chopped dark chocolate

1/2 cup milk of choice

1/2 teaspoon vanilla

Preparation

Cut avocados in half and remove seeds. Scoop from shells into a blender or food processor.

Place chocolate chips in a microwave-safe container and heat in 30-second intervals, stirring in between, until smooth.

Add melted chocolate and remaining ingredients to a blender and blend until smooth. Divide into 4 serving dishes and refrigerate at least one hour before serving.

Ingredient Variations and Substitutions

For dairy-free and vegan, use dairy-free milk of choice and dairy-free chocolate chips.

For vegan, use maple syrup or agave instead of honey, too.

Cooking and Serving Tips

Add more milk by the tablespoon, if needed, until you reach the desired consistency.

SUPER EASY VEGETARIAN AND VEGAN CHILI

This comes from Jolinda Hackett, vegetarian expert for The Spruce. Jolinda wrote, “Even though this easy homemade vegetarian chili recipe uses canned ingredients, a generous amount of spices are simmered to give it a homemade taste. Vegetarian chili is great to serve for large groups or to bring to potlucks, and this super easy chili recipe won't disappoint.

“This recipe is both vegetarian and vegan, and, it can easily be made gluten-free by using water in place of the vegetable broth. Or, make your own homemade vegetable broth, or just shop around to find a gluten-free vegetable broth (several brands are available). Similarly, if you're adding in the optional TVP, check the ingredients to make sure yours is gluten-free if needed. Bob's Red Mill Brand TVP is gluten-free, but you may want to double-check the ingredients list for hidden additives if you're using another brand.”

Makes 6 servings.

To view this online, click here.

Ingredients

1 can black or pinto beans, drained

1 can kidney beans, drained

1 can diced tomatoes

1/2 onion, diced

3 cloves garlic, minced

1 bell pepper, diced (any color)

2 tbsp olive oil

1/4 cup vegetable broth

2 tbsp chili powder

1/2 tsp salt

1/2 tsp pepper

dash cayenne pepper (optional)

dash red pepper flakes (optional)

1/2 cup TVP + 1/2 cup water (optional)

Directions

In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil.

Add tomatoes, vegetable broth and chili powder and stir.

Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. Add TVP and water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.

For a spicier chili, add extra cayenne and red pepper flakes, if you'd like.

Nutrition Facts (from Calorie Count):

One serving of this vegetarian chili (based on six servings) provides approximately:

Calories: 334, Calories from Fat: 54, Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%, Cholesterol: 0mg, 0%, Sodium: 260mg, 11%, Total Carbohydrates: 55.4g, 18%, Dietary Fiber: 15.5g, 62%, Sugars: 5.9g, Protein: 18.7g, Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet

POT LUCK PASTA SALAD (KID-FRIENDLY

This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.

This recipe begins, “This colorful salad has something for everyone. If you’re short on time, buy the ingredients already cut from a salad bar and use your favorite bottled fat-free Italian dressing.”

POINTS® Value: 3; Servings: 12; Preparation Time: 30 minutes; Cooking Time: 15 minutes; Level of Difficulty: Easy

Ingredients

4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)

4 oz uncooked whole-wheat pasta, wheel shaped (about 1 1/2 cups)

1/3 cup olive oil

1/4 cup fresh lemon juice

1 tsp dried oregano

1 Tbsp Dijon mustard

1/2 tsp table salt

1/4 tsp black pepper

2 medium garlic cloves, minced

2 1/2 oz olives, canned, sliced, black (about 10 medium black olives)

1 medium green peppers, chopped (about 1 cup)

1 medium sweet red peppers, chopped (about 1 cup)

3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)

1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)

1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)

1 cup frozen green peas, thawed

Directions

Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.

Meanwhile, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic in a small bowl; set aside until ready to use.

In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours. Yields about 1 cup per serving.

WEEKNIGHT TWO-BEAN CHILI

This comes from the Food Network kitchen, and starts out, “This 30-minute weekenight dinner is a vegetarian chili that tastes like it's been slow simmered for hours. The hint of Chinese five-spice powder is a nice spice surprise. If you serve it over spaghetti, it turns into Cincinnati-style chili. (1 serving of Cincinnati-style chili equals 3/4 cup chili + 2 ounce (dry) cooked whole-wheat spaghetti.)”

Level: Easy; Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 servings.

To view this online, click here.

Ingredients:

1 tablespoon vegetable oil

1 small jalapeno, minced (with some seeds)

1 small or 1/2 large red onion, finely diced

2 teaspoons red wine vinegar

1 large clove garlic, minced

1 1/4 cups low-sodium vegetable broth

1 cup canned crushed roasted tomatoes

1 1/2 tablespoons chili powder

1/4 teaspoon Chinese five-spice powder or ground cinnamon, optional

Two 15-ounce cans beans (such as kidney and black), rinsed and drained

2 tablespoons chopped fresh cilantro

2 cups cooked brown rice

1/2 cup finely shredded extra-sharp Cheddar (2 ounces)

Directions

Heat the oil in a large saucepan over medium-high heat; add the jalapenos, onions and vinegar and cook, stirring, until softened, about 5 minutes. Add the garlic and cook about 30 seconds.

Stir in the broth, tomatoes, chili powder and five-spice powder if using, and increase the heat to high. Bring to a full boil and cook for 1 minute. Stir in the beans and return to a full boil. Reduce the heat to medium and simmer until just slightly thickened but still soupy, about 5 minutes. Stir in the cilantro.

Fill each bowl with about 1/2 cup of rice. Ladle the chili on top, sprinkle with the Cheddar and serve.

Taco Tuesday

It's time for another Taco Tuesday. Today's offerings include Grilled Asparagus and Avocado Tacos and Carrot-and-Black Bean Crispy Tacos. Enjoy!

SAUCY & STICKY SWEET POTATO TACOS WITH CREAMY AVOCADO CILANTRO SAUCE

This comes from Laura, whose site, The First Mess, is absolutely wonderful. I highly recommend checking it out! Go ahead, I’ll wait…

This recipe serves 3 - 4, and can be found at http://thefirstmess.com/2018/04/11/sticky-sweet-potato-tacos-vegan-recipe/.

Headnote: Laura wrote, “I like to get the sweet potato shreds as long as possible, so I grate it with the long side of the vegetable striking the large holes of the box grater.

“You could use fresh or pickled jalapeno in the avocado cilantro sauce! I’ve tried the sauce with both.

“You could use collard leaves instead of tortillas for a grain-free option. As a bonus, they tend to hold a lot more filling than a standard tortilla :)

“If you want to save some time by using a jarred BBQ sauce, you’ll need a scant cup of it for this recipe.”

Date BBQ Sauce Ingredients

1/2 cup pitted Medjool dates

1/2 cup balsamic vinegar

2 tablespoons fresh lime juice (from 1 lime)

2 teaspoons gluten-free tamari

2 teaspoons tomato paste

1 teaspoon grainy mustard

1 teaspoon onion powder

1 teaspoon garlic powder

sea salt & ground black pepper, to taste

water to thin

Creamy Avocado Cilantro Sauce Ingredients

1 medium, ripe avocado

1/2 cup fresh cilantro

2 cloves of garlic

2 tablespoons tahini

1/4 cup fresh lime juice (from 2 limes)

1 small jalapeno, seeded & diced

1/2 cup filtered water

sea salt & ground black pepper, to taste

For the Tacos

1 teaspoon heat-tolerant oil, such as avocado

1 shallot, fine dice

1 medium sweet potato (about 550-600 grams), peeled & grated on the large holes of a box grater

sea salt & ground black pepper, to taste

corn tortillas, warmed (or collard leaves, see headnote)

3 cups shredded cabbage

Make the date BBQ sauce. In a medium saucepan, combine the dates, balsamic vinegar, lime juice, tamari, tomato paste, mustard, onion powder, garlic powder, salt, and pepper. Bring the mixture to a boil and then simmer until dates are soft, about 3 minutes. Transfer mixture to an upright blender and blend on high until smooth, adding water by the tablespoon if necessary. Scrape the date BBQ sauce into a small bowl and set aside. Rinse the blender pitcher.

Make the creamy avocado cilantro sauce. Peel and pit the avocado. Back in the upright blender, combine the avocado, cilantro, garlic, tahini, lime juice, jalapeno, water, salt, and pepper. Blend the mixture on high until completely smooth, adding more water by the tablespoon if necessary. Scrape the avocado cilantro sauce into a separate container and refrigerate until ready to use.

Make the filling. Heat the oil in a large skillet over medium heat. Add the shallot to the skillet and saute until slightly softened and translucent, about 3 minutes. Add the grated sweet potatoes and stir. Season the filling with salt and pepper. Keep stirring until sweet potato shreds start softening and collapsing into each other, about 4 minutes. Add a splash of water if you notice some sticking.

Once sweet potato shreds are soft, add the date BBQ sauce to the skillet and stir to combine. The filling should look quite saucy at this point. If it seems dry, add another splash of water. Keep stirring until the filling is saucy, sticking to the sweet potatoes, and piping hot, about 3-4 minutes.

Divide the sweet potato filling among the warm tortillas. Top each sticky sweet potato taco with shredded cabbage and plenty of the avocado cilantro sauce. Serve tacos with extra lime wedges if you like.

GRILL VEGETARIAN TACOS

This was on the Runner’s World website (by Meghan Kita, posted on June 28, 2013), and begins, “Ivy Stark, runner and executive chef for Dos Caminos in New York City, loves this healthy, filling recipe.”

The article begins, “Unless you're a no-meat athlete, your grill likely cooks hot dogs, hamburgers, chicken breasts, or steaks almost every time you fire it up. Sure, you'll throw on some veggies as a side dish, but the meat tends to take center grate.

“...You'll need to oil your grill and your avocadoes really well to ensure that they don't stick. The asparagus, you can just toss in oil before grilling. It's time-consuming to make your own refried beans, but they'll come out much fresher — and much less metallic-tasting — than ones from the can.”

GRILLED ASPARAGUS AND AVOCADO TACOS

Recipes by Ivy Stark, executive chef at Dos Caminos

View this online at https://www.runnersworld.com/nutrition-weight-loss/a20846612/recipe-grilled-asparagus-and-avocado-tacos/.

Ingredients

12 corn tortillas

12 teaspoons cucumber pico de gallo (recipe below)

12 ounces refried white beans (recipe below) OR store-bought refried beans

12 spears grilled asparagus

2 ripe hass avocados, grilled (oil them AND the grill really well to prevent sticking) and cut into twelve slices

12 teaspoons queso fresco

Directions

Warm the corn tortillas by placing them on a warm griddle for 30 seconds.

Place 1 ounce beans into each of the tortillas.

Cut asparagus in half and place on top of beans.

Place 1 slice of grilled avocado in each tortilla.

Top avocado with 1 teaspoon of cucumber pico de gallo in each taco.

Sprinkle with queso fresco. Serves 4.

CUCUMBER PICO DE GALLO

Ingredients

2 kirby cucumbers, ends trimmed and then peeled

1/2 small red onion, finely diced

2 roma tomatoes, finely diced

1 jalapeno pepper, finely chopped

1 serrano chile, finely chopped

1/4 cup freshly squeezed lime juice

2 teaspoons extra virgin olive oil

1 teaspoon lemon olive oil

salt

Directions

Finely dice the cucumbers, combine with the remaining ingredients, and season with salt.

Let stand 30 minutes before serving.

REFRIED WHITE BEANS

Ingredients

1 cup dried cannellini beans

2 serrano chiles, split

1/2 gallon water

1 tablespoon olive oil

1/2 medium yellow onion, diced

1/2 teaspoon dried oregano

2 teaspoons lemon olive oil

1 teaspoon salt

Directions

Wash the cannellini beans in a colander under the faucet.

Spread the beans out on a sheet pan or counter and sort through. Discard any stray dirt, stones, or shriveled beans.

Bring the water to a boil in a medium stock pot. Add the beans and the serranos.

Reduce to a simmer, cover, and cook, skimming foam from the top occasionally, approximately 1 hour and 45 minutes.

To test for doneness, taste three or four of the smaller beans. They should be cooked through and creamy inside.

Drain the beans, and reserve the liquid.

Mash the beans, along with about a tablespoon of the bean cooking liquid, with a potato masher or the back of a wooden spoon until creamy but not completely mashed.

Heat the olive oil in a medium-sized saucepan over medium heat. Sauté the onion with the oregano and salt until golden brown, about 10 minutes.

Add the mashed beans and cook, stirring occasionally. Cook until the liquid evaporates and the beans form a mass that pulls away from the sides and bottom of the pan, about 10 minutes.

Puree in the blender, while adding the lemon olive oil in a steady stream.

Season with salt to taste.

VEGETARIAN TACO SOUP IN THE CROCKPOT

This also comes from Jolinda Hackett, on The Spruce Eats. Jolinda wrote, “This Mexican-inspired vegetarian taco soup recipe with kidney beans, pinto beans, and black beans is easy, deliciously satisfying, and quick to prepare (you really just dump everything in the crockpot).

"It's a set-it-and-forget-it kind of recipe packed with fiber, protein and low-glycemic carbohydrates that is nearly fat-free and perfect for busy lifestyles.

"Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.

"This is a terrific tailgating or party food especially when you're uncertain of your guests' eating preferences and dietary restrictions—its always nice to offer something for everyone. Try one of the tofu, seafood, and meat variations below..”

Prep Time: 5 minutes; Cook Time: 8 hours; Yield: 6 servings

To view this online, click here.

Ingredients

1 (14-ounce) can corn kernels, drained

1 (14-ounce) can kidney beans or navy beans, drained

1 (14-ounce) can pinto beans, drained

1 (14-ounce) can black beans, drained

1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)

1 (14-ounce) can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain

1 package taco seasoning mix

1/4 tsp cumin

3/4 tsp onion powder

1/2 teaspoon salt

1/2 tsp garlic powder

Optional garnishes:

tortilla chips or corn chips

grated cheese

chopped green onions

fresh chopped cilantro

Preparation

Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.

If you're in a hurry, you can also set this on high in the crockpot for 3 hours.

Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.

This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.

CARROT-AND-BLACK BEAN CRISPY TACOS

This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.

To view this online, click here.

Ingredients

3 tbsp. extra-virgin olive oil, divided

1 small onion, chopped

1 poblano pepper, diced

1 tsp. chili powder

1 (15.5-oz.) can black beans, drained and rinsed

1 tbsp. fresh lime juice, plus wedges for serving

Kosher salt

Freshly ground black pepper

1/2 lb. medium carrots, cut into 3" to 4" sticks

1 tsp. ground cumin

8 whole-grain taco shells, warmed

Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving

Directions

Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.

Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.

Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.

PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.

Monday Recipes

It's Monday: the beginning of the work week, and time to start off another week of yummy vegetarian food. Here are today's six vegetarian recipes to help you through the day, including Sweet Potato Soufflé, Black Bean Veggie Burgers and, for that sweet tooth, Buck-eyes. Enjoy!

TUSCAN TOMATO BURGERS

This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 3 per serving. Makes 2 servings.

1 tomato, coarsely chopped

1 Tbsp chopped fresh basil

1 Tbsp balsamic vinegar

2 frozen Boca All American Flame Grilled Burgers

2 Tbsp shredded part-skim mozzarella cheese

4 C torn salad greens

Combine tomatoes, basil and vinegar. Cook burgers as directed on package; top with cheese. Cover; cook 1 min. or until cheese is melted. Place salad greens on 2 plates; top with cheeseburgers and tomato mixture.

SWEET POTATO SOUFFLE

This is my mom’s recipe. Mom used to make this for holiday meals or if she was fixing ham for Sunday dinner. There was seldom any leftover soufflé.

Not to worry: since this is a vegetarian blog, I'm not going to suddenly post meat here. I'm just sharing a memory for decades past. Feel free to fix it whenever you want something a little festive.

This recipe can be found in my e-cookbook Off the Wall Cooking.

4 – 5 sweet potatoes

1 egg

1 small can pineapple

1 C nuts

2 T orange juice concentrate

1/2 tsp. salt

Cinnamon

dash pepper

1/2 C brown sugar

9 large marshmallows

Peel & dice sweet potatoes, place in pan of water, and cook until tender. Mash & add other ingredients except marshmallows. Put in square pan, cut in 9 squares & place 1 marshmallow in each square. Bake at 350 degrees for 10 minutes.

BUCK-EYES

My mom made these and passed them out for Christmas presents in 1989. It’s amazing that any of them made the trip home; they are incredibly good.

As with Mom's recipe for Sweet Potato Souffle, this recipe can also be found in my e-cookbook Off the Wall Cooking.

1 lb. butter or margarine, room temperature

2 – 3 lbs. confectioner’s sugar

1 tsp. vanilla (opt.)

2 lb. peanut butter, room temperature

2-12 oz. packages of chocolate chips

1/2 bar paraffin (4 oz.)

Mix butter and peanut butter. Add vanilla. Blend well. Mix in confectioner’s sugar. Roll into small balls and refrigerate several hours.

Melt chocolate chips and paraffin in top of double boiler.

With toothpicks in each peanut butter ball, dip ball into melted chocolate, leaving spot on top of peanut butter balls undipped, then place on wax paper to harden. Try not to eat in one sitting!

GOURMET GREEN BEANS

This is from Publix Supermarket's April 2006 issue of Aprons

2 (12-ounce) bags fresh snipped green beans (snapped, if desired)

1 (8-ounce) package sliced baby portabella mushrooms

3/4 cup water

2 tablespoons garlic butter

1 tablespoon sesame seeds

1 teaspoon seasoned salt

Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.

Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.

Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.

CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%

BLACK BEAN VEGGIE BURGERS

This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”

From Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1/2 green bell pepper, cut into 2 inch pieces

1/2 onion, cut into wedges

3 cloves garlic, peeled

1 egg

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon Thai chili sauce or hot sauce

1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g

VEGAN LENTIL BURGERS

This comes from the Food Network Kitchen, and begins, “These burgers are packed with flavor, fiber and protein while still being low in fat. We love them grilled, but you can also pan-fry them: Heat 1 tablespoon grapeseed oil in a large nonstick skillet over medium-high heat and fry patties until well browned, about 2 minutes per side. (Remember: The extra oil will alter the calorie and fat totals.)”

Total: 2 hr 10 min; Prep: 20 min; Inactive: 1 hr Cook: 50 min; Yield: 6 servings; Level: Intermediate

To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lentil-burgers-3362403.

Ingredients

3/4 cup brown lentils, rinsed, strained and picked through

1 3/4 cups plus 1 tablespoon low-sodium vegetable broth or water

2 teaspoons extra-virgin olive oil

1 large red onion, half finely chopped and half thinly sliced

Juice of 1/2 lemon

Kosher salt

8 ounces fresh baby spinach

2 large cloves garlic, minced

Freshly ground black pepper

1/2 teaspoon ground cumin

1 cup whole-wheat breadcrumbs

1/2 cup walnuts, toasted and finely chopped

Cooking spray

6 whole-grain vegan hamburger buns

Baby arugula, basil, roasted red bell peppers and spicy mustard, for serving, optional

Directions

Bring the lentils and 1 3/4 cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with the remaining 1 tablespoon broth and mash well with a potato masher. Set aside.

Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 1/2 teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes.

Add the spinach mixture, breadcrumbs, walnuts and 3/4 teaspoon salt to the lentils and mix thoroughly. Cover and refrigerate for at least 1 hour or overnight.

Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side. Place the patties in the buns with the sliced onion and other toppings, as desired, and serve.

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Healthy Potato, Leek, and White Bean Soup and Black Bean Corn and Quinoa Stuffed Peppers. Enjoy!

BLUEBERRY SQUARES

This came from an old Weight Watchers' emailing list. It began, “These tasty two-ingredient squares whip up in minutes. They make a fabulous last-minute Valentine's Day treat.”

POINTS® Value: 2; Servings: 24; Preparation Time: 5 min; Cooking Time: 30 min; Level of Difficulty: Easy

Ingredients

1 package angel food cake mix, about 14 1/2 oz

22 oz light fruit pie filling, blueberry

Directions

Preheat oven to 350°F.

Combine cake mix with blueberry filling (do not add any other ingredients). Pour batter into an ungreased 9- X 13-inch baking dish; bake for 30 minutes. Cool and cut into 24 pieces.

PUMPKIN CHOCOLATE CHIP COOKIES

This is from Lena Abraham in Delish, and begins, “As soon as October hits, there's no regular chocolate chip cookies in the Delish kitchen. Adding pumpkin puree and pumpkin pie spice upgrades our basic chocolate chip cookie dough into an amazing fall dessert. These will be a hit at any bake sale or dinner party.”

Yields: 35; Prep Time: 15 minutes; Total Time: 1 hour

To view this online, click here.

Ingredients

2 1/4 c. all-purpose flour

1 tsp. baking soda

1 tsp. pumpkin pie spice

1/2 tsp. kosher salt

1 c. (2 sticks) unsalted butter, softened

3/4 c. brown sugar

1/2 c. granulated sugar

3/4 c. pumpkin purée

1 large egg

2 tsp. pure vanilla extract

2 c. semi-sweet chocolate chips

Directions

Preheat oven to 375° and line two large baking sheets with parchment paper.

In a small bowl, whisk together flour, baking soda, pumpkin spice, and salt.

In a large bowl using a hand mixer, cream together butter and sugars until light and fluffy. Beat in pumpkin, egg, and vanilla extract until combined, then add flour mixture. Beat on low until no raw flour appears, then fold in chocolate chips. Refrigerate dough for 30 minutes.

Scoop 1” balls onto prepared baking sheets, 2 inches apart, and bake until puffed up and golden around edges, about 12 minutes.

HEARTY VEGGIE CHILI

This is from MorningStar Farms, and begins, “During the week, convenience is key. Here’s a way to turn Meal Starters Grillers® Recipe Crumbles® into a zesty chili. Just the right combination of red onion, tomatoes, kidney beans and zucchini complement the frozen crumbles for a family-pleasing chili.”

Prep Time: 35 minutes; Total Time: 35 minutes; Servings: 6

To view this online click here.

Ingredients

1 cup coarsely chopped red onions, divided

2 cloves garlic, minced

2 teaspoons vegetable oil

2 tablespoons chili powder

1 teaspoon ground cumin

1 can (28 oz.) crushed tomatoes

1 can (14.5 oz.) diced tomatoes

1 can (15 oz.) kidney beans, rinsed and drained

1 1/2 cups water

1 teaspoon sugar

1 teaspoon dried basil leaves

1 package (12 oz.) Morningstar Farms® Meal Starters Grillers® Recipe Crumbles®

2 1/2 cups coarsely chopped zucchini

Shredded cheddar cheese (optional)

Parsley sprigs (optional)

Directions

In nonstick Dutch oven cook 3/4 cup of the onion and garlic in hot oil until tender. Stir in chili powder and cumin. Cook and stir for 1 minute more.

Stir in crushed tomatoes, kidney beans, undrained diced tomatoes, water, sugar and basil. Bring to boiling. Reduce heat. Simmer, covered, for 20 minutes, stirring occasionally.

Stir in MORNINGSTAR FARMS MEAL STARTERS GRILLERS RECIPE CRUMBLES and zucchini. Return to boiling. Reduce heat. Simmer, uncovered, for 5 minutes more. Ladle into serving bowls. Serve topped with the remaining 1/4 cup onion, cheddar cheese and parsley (if desired).

HEALTHY POTATO, LEEK, AND WHITE BEAN SOUP

This comes from Kaleigh McMordie, MCN, RDN, LD, on VeryWellFit. Kaleigh wrote, “If you have high blood pressure, it is usually best to avoid canned soup or soup bought at restaurants. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup, in particular, is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.

“This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.”

Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Servings: 8 (1 cup each).
br />To view this online, click here.

Ingredients

1 teaspoon olive oil

3 cloves garlic (smashed)

1 leek (rinsed and cut in half lengthwise

4 cups potatoes (peeled and cubed)

3 cups low sodium chicken (or vegetable broth)

1 15-ounce can no added salt white beans

1/2 teaspoon black pepper (freshly cracked)

Bacon (cooked and crumbled)

Chives (chopped)

Nonfat plain Greek yogurt

Directions

Heat oil over low heat in the bottom of a heavy-bottomed pot.

Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.

Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).

Ingredient Variations and Substitutions

This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.

For dairy-free, leave off yogurt.

Cooking and Serving Tips

If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.

This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.

POTATIES AU GRATIN

This recipe begins, “You say potatoes, we say we've got a great au gratin dish on our hands. Even the most novice cook can throw together this gourmet-tasting grub on the fly. It's got plenty of 'appeal'!”

Servings: for 12 people.

To view this online, click here.

Ingredients

32 ounces frozen hash browns

1 can (10.75 oz.) condensed cream of celery soup

1 can (10.75 oz.) condensed cream of celery soup

1 1/2 cups can condensed cream of potato soup

8 ounces container sour cream

1 1/2 cups shredded cheddar cheese

1 small finely chopped onion

1 green bell pepper, finely chopped

Directions

Preheat oven to 300 degrees. Grease a 9x13 inch baking pan. Spread frozen hash browns into the bottom of the prepared pan. Mix together potato soup, celery soup, onion, green bell pepper and sour cream; pour mixture over the potatoes. Bake in the oven at 300 degrees for 60 minutes. Remove from the oven, sprinkle with cheese, and bake another 30 minutes or until the cheese melts.

BLACK BEAN, CORN AND QUINOA STUFFED PEPPERS

This comes from Tablespoon.com, and begins, “Easy to make stuffed peppers, packed with protein-rich quinoa and plenty of Mexican flavors.”

To view this online, click here.

Prep Time: 10 minutes; Total Time: 60 minutes; Servings: 8

Ingredients

1 sweet potato, cut into small cubes

1 teaspoon chili powder

1 teaspoon cumin

4 tablespoons extra-virgin olive oil, divided

1/2 red onion, diced

1 jalapeño, seeded and diced

3 cloves garlic, minced

1 packet (8 oz) Old El Paso™ Black Beans, drained

1 package (12 oz) frozen corn

1/2 cup uncooked quinoa

2 tablespoons fresh lime juice

1/2 cup fresh cilantro leaves

4 red bell peppers, sliced lengthwise and seeds removed

2 cups shredded cheddar

1 scallion, finely diced (for garnish)

2 pinches coarse salt and freshly ground pepper

Directions

Preheat oven to 400°F. Arrange the diced potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with cumin, chili powder and a good pinch of salt and pepper. Toss and roast for 20 minutes. Once roasted, lower the heat to 375°F.

Cook the quinoa in boiling water until they pop into little spirals, about 15 minutes. Drain.

Heat the remaining 2 tablespoons oil in a large skillet over medium-high. Add the onions and sauté until they start to soften, about 4 minutes. Add the jalapeno and garlic; sauté another minute, until fragrant.

Add the black beans and frozen corn; cook for 5 minutes, until warmed. Add the roasted sweet potatoes, cooked quinoa, lime juice, cilantro leaves, and a good pinch of salt and pepper.

Stuff the mixture into each pepper half, and sprinkle the cheese on top. Bake for 30 minutes, or until the peppers have softened, and the cheese is melted and starting to bubble.

Garnish with scallions and serve immediately.

Drink Up!

While we all need to eat, we also need something to drink. Here are six drinks to get your attention, including Cafe de Olla and Ginger Tea. Enjoy!

POWER UP SMOOTHIE

This comes from My Daily Moment, and begins, “Frozen fruits blend together to give this smoothie texture and chill, as well as a wide range of essential vitamins and nutrients. This is a great way to get your motor running in the morning.”

enough for 2 people.

To view this online, click here.

Ingredients

1 1/2 cup(s) milk (can use skim, 1%, or Lactaid milk)

1/2 cup(s) strawberries

1/2 cup(s) cherries

1 sliced banana

1/2 cup(s) peaches

1 cup(s) any flavor yogurt

Directions

Put all the fruit into a blender; pour in the milk and yogurt. Blend at high speed for 45 seconds or until smooth. Pour and serve!

TROPICAL GREEN SMOOTHIE

This comes from the American Heart Association, and begins, “This sweet, delicious smoothie includes both fruit and vegetables.”

This recipe (along with a photo) can be viewed online at https://recipes.heart.org/recipes/2094/tropical-green-smoothie. Makes 2 servings

Ingredients

1 tablespoon flax seeds

1 cup coconut water

1 teaspoon honey

1 orange

3/4 cup frozen mango chunks

1/2 banana

2 handfuls, about 1 ounce handfuls spinach

ice (until consistency you like)

Directions

Put Coconut water, spinach and honey in the blender until blended.

Place the rest of the fruit in blender and blend until smooth.

Add ice until desired smoothie consistency.

CAPPUCCINO SLUSHY

This came from Weight Watchers, and begins, “This coffee-based slushy gives delicious new meaning to the term iced coffee.”

Total Time: 4 hours 5 minutes; Prep Time: 5 minutes; Serves: 1; Difficulty: Easy; Points: 4

Ingredients

1 tsp sugar

2 pinch ground cinnamon, or more to taste

1/2 C black coffee, Italian or French roast

1/4 C 2% reduced fat milk

1/4 C aerosol whipped cream

Directions

Stir sugar and 1 pinch cinnamon into coffee. Pour into ice cube tray; freeze until solid, about 4 hours.

Blend frozen coffee ice cubes and milk in a mini-food processor until slushy. Pour into a glass and top with whipped cream and a generous pinch of cinnamon.

GINGER TEA

This comes from Vegetarian Times (posted on MAY 9, 2017), and begins, “Ginger is Mother Nature’s protective cloak, shielding us from sickness on winter days. This tea is very spicy—if it tastes too strong, dilute it with more hot water and honey. Traditional advice is not to drink more than 2 cups of ginger tea a day unless you are using it as a treatment for a bad chest cold.”

2 servings

To view this online, click here.

Ingredients

12 thin slices fresh ginger, pounded with mortar or rolling pin

1 Tbs. honey

Preparation

Put ginger and 3 cups water in small saucepan, and bring to a boil. Reduce heat to medium-low, and simmer 20 to 25 minutes.

Strain out ginger slices and discard or reserve for another use. Stir in honey, and serve hot. Tea can be reheated, if necessary.

CAFE DE OLLA

The recipe for this yummy coffee is from the December 2012 issue of Vegetarian Times, page 47. It starts off, “Literally 'coffee from the pot,' this recipe offers a simple way to make coffee for a crowd, with a spiced twist that no one can resist.” Serves 8 in 30 minutes or less.

To view this online, click here.

4 cinnamon sticks

4 star anise

4 allspice berries

4 whole cloves

1/2 cup packed dark brown sugar or 4 oz. piloncillo (Mexican raw sugar cones)

2 cups medium grind, dark roast coffee beans

2 cups low-fat milk

1 cup coffee liqueur, such as Kahlúa, optional

Lightly crush cinnamon sticks, star anise, allspice, and cloves with mortar and pestle. Place in resealable plastic bag, and pound with rolling pin. Transfer to large saucepan, and add sugar and 8 cups water. Bring mixture to a boil, and simmer until sugar dissolves. Remove from heat, add coffee, and let steep 5 minutes.

Meanwhile, warm milk in small saucepan, and whisk until frothy.

Strain coffee through fine sieve or coffee filter into pitcher. Stir in coffee liqueur (if using). Serve with frothed milk.

nutritional information Per 1-cup serving: Calories: 80; Protein: 2 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 3 mg; Sodium: 35 mg; Fiber: 0 g; Sugar: 16 g; Gluten-Free

GREEN TEA, BLUEBERRY, AND BANANA SMOOTHIE

This recipe was found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.

SERVINGS: 1

3 tbsp water

1 green tea bag

2 tsp honey

1 1/2 C frozen blueberries

1/2 med banana

3/4 C calcium fortified light vanilla soy milk

Microwave water on high until steaming hot in a small glass measuring cup or bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.

Combine berries, banana, and milk in a blender with ice crushing ability.

Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve.

NUTRITION (per serving) 269 cal, 3.7 g pro, 3.4 g carb, 7.8 g fiber, 2.7 g fat, 0.2 g sat fat, 52.3 mg sodium

Eggs-Xactly Right

Most Americans grew up eating eggs once in a while. Heck, many of us grew up thinking that breakfast wasn't breakfast if it didn't include eggs, cereal, toast, coffee, and juice, or any combination of the above. Pancakes and French toast were frequently relegated to weekends, but they usually involved eggs.

While there are probably hundreds, if not thousands of ways to fix eggs, there are some that have become favorites around my house, including two ways to dress up scrambled eggs, that staple of so many breakfast tables. Enjoy!

Note: If you'd like a few more egg recipes, check out my post from October 12, 2016.

GRANDPA SHWEDO'S SCRAMBLED EGGS

My dad and his dad both loved to cook. Whenever Dad's parents would spend the weekend, Mom knew better than to attempt to fix every meal; there were entire weekends when the only time Mom could make an appearance in the kitchen was when it was time to clean up. Siiigh... This was one of Grandpa's Sunday morning specials. While the sour cream might not seem like anything special, it definitely perks up the taste of scrambled eggs very nicely.

I've written the instructions for two servings. You can adjust the amount accordingly.

4-6 large eggs

3-4 Tablespoons sour cream (you can use low-fat, if you'd like)

salt and pepper to taste

margarine for the pan

Crack eggs into a medium-sized bowl (or any bowl that won't have you spilling eggs on the counter). Add sour cream and stir well. Add margarine to pan and melt on medium heat. Add eggs and stir frequently, cooking on low- to medium-heat. Add salt and pepper to taste just before the eggs are finished cooking. Enjoy!

MARY'S SCRAMBLED EGGS

I visited family more than fourteen years ago. During that time, Mary fixed these scrambled eggs, which are as easy to fix as Grandpa's are. (Scrambled eggs really shouldn't be difficult!) Her "secret"? Cheese. Again, I'm giving you instructions for two servings. Adjust accordingly.

4-6 large eggs

2-4 Tablespoons milk (doesn't have to be exact)

1/4 - 1/2 C shredded cheese (I usually use sharp cheddar for this)

margarine for pan

salt and pepper to taste

Crack eggs into bowl, add milk and cheese. Stir. Add margarine to pan and melt on medium heat. Add eggs and stir frequently, cooking on low- to medium-heat. Add salt and pepper to taste just before the eggs are finished cooking. Enjoy!

SPINACH OMELET

This is from a Weight Watcher's emailing list from y-e-a-r-s ago, and began, “If you like, add a chopped tomato to the mixture just before folding the omelet.”

When this was sent, it had a points value of 5.

Servings: 1; Preparation Time: 8 min; Cooking Time: 10 min; Level of Difficulty: Easy

Ingredients

2 1/2 cup spinach, coarsely chopped (do not dry)

2 large egg(s)

2 tsp grated Parmesan cheese

1/2 tsp table salt

1/4 tsp black pepper

1/2 tsp olive oil

Directions

In a medium saucepan, cook spinach with just the water that clings to it until just wilted, about 2 minutes.

Drain well, squeezing out all liquid. Cool, then chop finely.

In a medium bowl, combine eggs, cheese, salt, pepper and 1 tablespoon water.

In a small nonstick skillet, heat oil. Pour egg mixture into pan; reduce heat and cook until base is set and top is still a little creamy, about 2 minutes.

Sprinkle spinach over one half of eggs; fold omelet in half and cook until eggs are completely set, about 1 minute longer. Serve at once.

OMELET PROVENCAL

This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”

Recipe Yield: Servings: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.

Ingredients

3 large eggs*

1 tablespoon water

Pinch of freshly ground black pepper

2 teaspoons olive oil

1/2 cup diced canned tomatoes with garlic and onion, drained

1/4 cup shredded Muenster cheese

2 tablespoons canned sliced black olives

2 tablespoons chopped fresh parsley

1 teaspoon herbs de Provence Parsley sprigs, for garnish

* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).

Directions

Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.

Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.

Once the oil is hot, pour the eggs in.

As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.

Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.

Heat until lightly browned on the bottom, then slide onto a plate to serve.

Garnish with parsley sprigs.

Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g

PIRATE EGGS

When my sister and I were kids, my mother used to fix this for us on a regular basis, except that she called them Gypsy Eggs. Once my brother came along, though, they became Pirate Eggs. The name stuck. Most people from the Northeastern U.S. tend to call them Eggs-in-a-Hole or some variation of that. But whatever you call them, they're good.

The instructions are for one person. Adjust for the number of people you're feeding.

1-2 eggs

1-2 pieces of bread

margarine for the pan

Melt the margarine in the pan over medium heat. Take the bread and cut a round hole in the middle. Place bread in pan, then crack the egg and dump onto the bread so that the yolk is in the hold. If you prefer non-runny yolks (my preference), crack the yolk with the corner of a spatula. Cook on the first side for several minutes, then flip over and cook the other side. You can flip it several times until the egg looks cooked. Enjoy!

SPINACH FRITTATA

I fixed this one evening when I wanted something quick, easy and filling. You can use any veggies and cheese you like, but I'm adding the ones I like. This is enough for two people.

4 eggs

2-4 Tablespoons milk

1 onion, chopped

1 pepper, chopped

1 potato, peeled and diced

1/2 bag of spinach (10-16 ounce bag), rinced

1/2 cup shredded swiss cheese

margarine for pan

salt and pepper to taste

Melt margarine in an oven-proof pan over medium heat on the stove. Add veggies, cook for 5-10 minutes, stirring frequently. Crack eggs in bowl, add milk, and beat. Pour eggs over veggies. Do NOT stir all the way through like you would with scrambled eggs, but do occasionally stir the top layer of liquid-y eggs, letting the bottom layer set. Add the shredded cheese and salt and pepper, then place a lid to help the eggs cook more evenly, lifting the lid only to stir the top layer so that it cooks evenly. When the eggs are almost completely done cooking, turn the oven's broiler on and place the pan--WITHOUT THE LID!--under the broiler, and broil for 1-2 minutes. Take out of oven, using care, as the handle will be very hot. Cut the frittata in half, place on plates, and enjoy!