Healthy Holiday Dessert (or Salad!): Baked Pears with Walnuts and Cranberries!

Happy December!  'Tis the season for fun and festivities, hosting and being hosted at gatherings with wonderful family and friends.  Enjoying meals together is a natural part of these events, and you may be wondering how you can choose a dessert you've been asked to bring to next weekend's potluck without hampering you or your friends' dedication to the permanent lifestyle changes that have been made over the last year.

I see two options here:

1) Practice portion control (ie make whatever you want, but portion it into small servings - this should be the back up plan any time you are served food that may not be the healthiest; or

2) Choose to make a healthier dessert.

I polled my facebook friends for a new dessert idea, and the prize goes to my friend Carol, for finding this recipe on About.com on their Low Fat Cooking page (there's lots of great ideas here!).  I like that this recipe contains walnuts, which are rich in essential amino acids and omega 3 fatty acids (one of the healthier fats).  Cranberries have some putative health benefits including possible antioxidant capacity, and, well.... they just plain taste good!  Remember that walnuts and dried cranberries are both high in calories, so the key is moderation.

INGREDIENTS:

• 3 ripe but firm pears, peeled, cored and quartered
• 1/3 cup pomegranate juice OR cranberry juice OR apple cider
• 1/2 cup dried cranberries
• 1/4 cup chopped walnuts

DIRECTIONS:

1.  Preheat oven to 350 F.
2.  Place quartered pears in a baking dish.  Drizzle juice or cider over the pears, and sprinkle the walnuts on top.
3.  Bake for 20 minutes, or until pears or tender.
4.  Serve in a smal bowl with the juices


Makes 4 servings.  PER SERVING:

• Calories: 170
• Fat: 5g
• Carbs: 34g
• Protein: 2g

To top this off, you could add 2 tbsp of Cool Whip lite to each serving, for an extra 20 calories (and 3g of carbs).


Here's the really cool thing about this recipe - it can double as a salad!  Throw the pears on top of a bed of arugula, and voila!

Enjoy!

Dr Sue Pedersen www.drsue.ca © 2012 

Follow me on Twitter for daily tips! @drsuepedersen

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Sweet Potato Lentil Stew!

In our neck of the wood, winter has come early!  Here's a recipe that will warm you up on a chilly night.  It needs no oil or added fats at all - the taste from this creative blend of spices is mouth watering all on its own!

Ingredients:

• 1 medium onion, diced
• 2 small tomatoes, diced
• 1 teaspoon minced fresh ginger
• 1 1/2 teaspoons turmeric
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon cayenne
• Pinch of fine sea salt (optional)
• 3 medium sweet potatoes, peeled and cut into 3/4” cubes
• 7 cups low-sodium vegetable broth
• 1 cup brown or red lentils

Directions:

1.  Heat two tablespoons of the broth over medium heat in a large, deep pot. 

2.  Add the onion and cook, stirring frequently, for two minutes or until the onion starts to soften. 

3.  Stir in the tomatoes and ginger and cook for three minutes. 

4.  Stir in the turmeric, cumin, coriander, cinnamon, cayenne, and a small pinch of salt, if using. Cook and stir for two minutes, then taste for seasonings; try to use only enough salt to heighten the flavors.

5.  Add the sweet potatoes, broth, and lentils. Stir well, and bring to a boil over high heat. When the mixture comes to a boil, reduce the heat, cover, and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Makes 6 servings. 

Per serving: (approximate)

• calories: 190
• fat: 0.3g 
• protein: 10g
• carbohydrates: 36g

Recipe adapted from Alicia Silverstone's The Kind Diet  .  Thanks to my friend Susan for the inspiration!

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Curry Roasted Cauliflower!

OK.  I don't know how I'm going to get this message across without being able to make letters jump off a page...  this is an AMAZING CREATION!!  Since I discovered this recipe, I have been going through cauliflower like nobody's business.  It makes a great veggie dish for company, or just to enjoy on your own!  No muss, no fuss.   I've tweaked the recipe from the original at summertomato.com - thanks for the inspiration!

Two words:  TRY IT!



INGREDIENTS (yes it can be this simple!)

• 1 head of cauliflower, cut into bite sized pieces
• curry powder to taste
• 2 packets of Splenda
• 1 tbsp canola oil
• salt to taste

DIRECTIONS: 

1.  Preheat oven to 500F (260C). 

2.  Mix all of the above together in a bowl to coat evenly.  

3.  Cover a baking tray with tin foil and spray with a bit of cooking spray.  Spread the cauliflower evenly over the tray. 

4.  Cover with another layer of tin foil and bake for 15 minutes.  Remove the foil and continue baking another 10-15 minutes, stirring every few minutes to cook evenly.   The goal is to cook until the tips of the cauliflower are a bit browned and crispy. 

Makes 4 servings.  PER SERVING: (assuming medium size cauliflower, 1kg = just over 2lb): 

CALORIES: 90

CARBS: 10g

FAT: 4g

PROTEIN: 5g

Mmmmmm.....ENJOY!!   Thanks to my friend Susan for pointing this magical creation out to me. :)

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Sensational Baked Portobello Mushroom Wedges!

French fry fan?  Here is a great substitute that is much fuller in taste and easier on the waistline.   Note that as always, portion size is important - share this delicious treat with three friends or family and enjoy at only 140 calories per serving!

Thanks to closetcooking.com for the fabulous recipe idea which we've tweaked a bit, and to my best friend Deb for finding it!  We think that Prego tomato sauce makes a great dip, or indulge with two tablespoons of Bolthouse Farms Caesar Parmigiano Yogurt Dressing, at 25 calories per tablespoon (good for a creamy dressing, but not as low calorie as the Prego sauce which comes in around 8 calories per tablespoon) - remember to portion control the sauces as well.

INGREDIENTS:

• 2 medium portobello mushrooms (about 150g each), gills removed, sliced about 1/4" thick 
• 1/2 cup flour
• 2 egg whites, beaten
• 3/4 cup panko bread crumbs
• 1/4 cup grated parmesan cheese
• spices as you like: try salt & pepper; cajun spice; rosemary & spice - or make up your own!

DIRECTIONS:

1.  Preheat the oven to 425F. 

2.  Mix the bread crumbs, cheese, and spices together. 

3.  Roll the mushroom slices in flour, then the egg white, then the bread crumb mixture. 

4.  Place the mushroom slices on a baking sheet (lined with tin foil and sprayed with a bit of non stick spray) until golden, about 7-10 minutes per side. 

Makes 4 servings. PER SERVING: (Approximate, and not including sauces!)

CALORIES: 140

PROTEIN 10g

CARBS: 21g 

FAT 2.5g

***NOTE that this nutritional info assumes that ALL of the flour and breadcrumb mixture is used, but in reality, there is still some left after you've coated all the mushrooms.  

Therefore, FOR DIABETICS who are counting carbs, please note that the amount of carbs will actually be lower than what is written here.  It's a bit tough to say exactly how much carb you will be getting, as it totally depends on how much of the flour and bread crumb mixture you use, as this is where most of the carbs in the recipe come from.   If you only use half of the flour and bread crumbs, cut the carb count above in half per serving (ie 10g of carbs instead of 21g). 

I'd be thrilled to hear what kind of herbs and flavors you try in this recipe - please feel free to comment and share your ideas!

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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July Long Weekend Picnic Salad - Asian Style!

Perfect for your July Long Weekend picnic or barbeque, here's another delight from the Diabetes Association in Brooks, Alberta.  It makes use of Napa cabbage, also known as Chinese cabbage, which is available in almost any supermarket.  As it contains lots of chicken as a healthy protein source, this easy-to-make salad is a meal in itself!


INGREDIENTS FOR SALAD:

• 12 oz cooked, skinless, boneless chicken breast
• 2 cups finely shredded Napa cabbage
• 1 cup slivered green and red bell peppers
• 2 tbsp chopped green onions
• 1/4 cup slivered, toasted almonds, for garnish

INGREDIENTS FOR DRESSING:

• 1/2 cup plain low fat yogurt
• 1/3 cup rice vinegar
• 1 tbsp canola oil
• 1/2 tsp sesame oil
• 1 tsp lite soya sauce
• 1/2 tsp grated fresh ginger root

INSTRUCTIONS:

1.  Mix the dressing ingredients in a large bowl. 

2.  Add the chicken and veggies. 

3.  Toss!

4.  Top with the almonds and let the dressing soak through the layers. 

5.  Enjoy!

Makes 4 servings.  PER SERVING: About 241 calories, 24g protein, 16g carbs, 9g fat.  

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Ricotta Muffins!

I was recently invited to speak at a Diabetes Expo held in the lovely town of Brooks, Alberta.  I was so impressed by the Diabetes Association of Brooks & District, who runs this event - this is a group of people who are REALLY passionate about the care of their diabetics!  They are so excited about diabetes care, in fact, that they have their own publication (pictured above) called the Healthy Choices Guide.  Amongst many other pearls, this book has a great collection of diabetic-friendly recipes.    A huge thanks goes out to the Brooks team, who have graciously agreed to allow me to share a few of their delicious creations.

The first recipe I'd like to share with you is just AWESOME - low in calories, rich in protein, and nearly carb free, meaning that one of these delicious muffins won't have a big impact on blood sugar.


INGREDIENTS:

• 8 eggs
• 1 cup part skim ricotta cheese
• 1/2 tsp salt
• 1/2 cup minced green onion
• 2 tbsp grated parmesan cheese
• freshly ground black pepper, to taste

DIRECTIONS: 

1.  Preheat the oven to 350F.  Spray the bottom and sides of a 12 muffin cup tray with cooking spray. 

2.  Combine eggs, ricotta, and salt in a blender, or whip with a beater, until smooth.  Stir in the green onion and pepper.  

3.  Bake for 10 minutes, then remove tray from the oven and sprinkle the top of each muffin with a litle grated parmesan.  Bake for another 10 minutes or until the tops are puffy, golden, and just barely firm to touch. 

4.  Remove the pan from the oven, and let the muffins cool in the pan for about 5 minutes.  Muffins will deflate a bit while cooling.  Run a knife around the edges of each muffin and removed them from the pan.  Serve warm, or at room temperature!

PER MUFFIN:

• 90 calories
• 7g protein
• 5g fat
• 2g carbohydrates
• 180mg sodium

Enjoy!    Stay tuned over the coming months for more from this outstanding collection. 

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Roasted Fennel with String Beans!

Here's a great spring veggie recipe made with fennel!  I must admit that it doesn't often occur to me to use fennel in my cooking, but it sure does count as a Free Veg at only 27 calories per cup!  Likewise for the string beans in this recipe, at 34 calories per cup.  Thanks to Food Blogga for this great recipe, and to Deb for finding it!

INGREDIENTS:

1 fennel bulb, cut into 8 wedges
1/2 pound string beans, trimmed
1 tablespoon olive oil
The zest of 1/2 lemon (about 1/2 teaspoon)
The juice of 1/2 lemon (about 1 teaspoon)
1/4 teaspoon salt
1/4 teaspoon fresh black pepper
2 tablespoons chopped fresh parsley, divided


DIRECTIONS:

1. Preheat oven to 400 degrees F. Cut the fennel stalks off of the bulb, and cut the bulb into 8 wedges. Place the fennel wedges and string beans in a large baking dish.

2. Whisk together the olive oil, lemon zest, lemon juice, salt, and pepper. Pour over vegetables and toss until coated. Cover tightly with tinfoil and bake for 10 minutes. Remove the tinfoil. Add 1 1/2 tablespoons parsley and toss. Cook uncovered for 15 to 20 minutes, or until vegetables are tender and a few brown spots appear.

3. Transfer vegetables to a platter or large bowl and drizzle with juices from the baking dish. Sprinkle with a little salt and freshly ground black pepper and remaining 1/2 tablespoon parsley.


This recipe makes 4 servings, and only 70 calories per serving!

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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