Thanks for checking out our recipes!  For any questions, contact Jannine at (970) 668-2077 or jannine@summitpreventionalliance.org.

• JUNE 2009 - HEALTHY KID’S SNACKS FEATURING ABRIL’S KITCHEN
• JULY 2009 - A MEAL ON THE GRILL
• SEPTEMBER 2009 - HEALTHY DESSERTS
• JANUARY 2010 - HEART HEALTHY MEALS LOW IN CHOLESTEROL AND SODIUM

JUNE 2009 - Cecilia and Jannine prepare healthy kids snacks with the help from Abril and Jonathan.

Breakfast Egg Cups – makes 12

 

1 – package of puff pastry sheets – thawed (Ex: Pepperidge Farms Brand)

½ cup shredded low fat cheese

1 ¼ cup egg substitute (Ex: egg beaters)

½ cup skim or low fat milk

½ cup of pizza sauce (or 1 bottle of squeezable pizza sauce to add desired amount to cup)

¼ tsp of salt

1/8 tsp of pepper

 

Preheat oven to 375 F.  Unfold thawed puff pastry sheets onto an oiled cookie sheet or floured surface.  Cut into 6 squares per puff pastry sheet.  Use cooking spray to coat a cup cake pan that holds 6 or 12 cupcakes at a time.  Mix the rest of the ingredients, except the pizza sauce, into a bowl.  Pour the ingredients into the cup you have made with the puff pastry.  Add pizza sauce to each cup as desired.  Fold the pastry puff over the ingredients to cover up the egg and pizza sauce mixture.  Bake at 375 for 25-30 minutes – when the cups are golden brown on top and the egg is cooked they are done.

 

 

Twist Sticks

 

1 – package of puff pastry sheets – thawed (Ex: Pepperidge Farms Brand)

¼ cup – egg substitute or 1 egg beaten

 

Sweet Sticks:

2 tsp cinnamon

2 tbsp brown sugar

2 tbsp walnut pieces

 

Cheesy Mexican Spiced Sticks:

1 tbsp ground cumin

1 tbsp chili powder

½ cup shredded low fat cheese

 

Cut the pastry sheet in half width wise.  Cut 1/2” strips lengthwise.  Mix ingredients together with the egg and spread on the dough.  Or you can cover the dough with the egg mixture and let the kids sprinkle the ingredients on the dough.  The amount of topping can be altered to your preference or to your child’s sprinkling preference as shown on our show! 

 

Fruit and Yogurt Parfait – serves 2

 

2 – 4 oz packages of fresh fruit (Ex: Blueberries and Raspberries)

1 – 8oz cup of non-fat or low-fat vanilla yogurt

1 cup of granola

 

Take 2 glasses,cups or bowls and add 2 spoonfuls of yogurt.  Take a handful of fruit and add it to the yogurt.  Put two scoops of granola on top of the fruit.  Repeat the layering of yogurt, fruit and granola till all the ingredients are gone.

 

 

Pita Pizzas – serves 4

 

1 – package of pitas (or tortillas can be used too)

1- package of precut – cauliflower, broccoli and carrots.  (or any other precut veggie mix)

1 – package of non-fat or low-fat cream cheese

Salt and pepper to taste

*Oregano, rosemary, sage or basil fresh or dried can also be used to spice up these pizzas.

*Fresh red, orange or yellow peppers and tomatoes are also good optional toppings.

 

Toast pitas in the toaster.  Spread cream cheese to cover the majority of the pita – leaving 1/8” or so edge – just like a pizza crust.  Add toppings and serve!

JULY 2009 - Cecilia and Jannine prepare a entire meal from salad to gyros and fruit kebabs on the grill.  Maria and daughter Angie guest star with their fantastic virgin margaritas and blueberry ginger mojitos.  Recipes below are in Spanish and English.

Brocheta de Frutas parrilladas

• 3/4 taza de jugo de piña

• 1/4 taza de azúcar morena

• 1/4 cucharaditas de nuez moscada

• 2 tazas de piña en trozos

• 16 cerezas frescas (alrededor de 4 onzas)

• 2 duraznos

• 1 plátano grande

• Queso cremoso sin grasa

• 4 cucharadas de miel o néctar de agave

Combine los primeros 3 ingredientes en un contenedor poco profundo. Agregue la fruta a la mezcla de jugo. Cubra y deje enfriar por 30 minutos. Lleve las brochetas a la parrilla cubierta a baja temperatura (menos de 300 grados) por 3 minutos en cada lado o hasta que se caramelice. Sírvalo con queso cremoso sin grasa y miel (o néctar de agave).

Brochetas de Camarones a la parrilla con salsa de yogurt con hierbas

• 1 ½ libras de camarones pelados

• 2 cucharadas de condimento Griego (1 ½ cucharadas de orégano y ¾ de cucharadas de albahaca seca)

• 2 cucharadas de aceite de oliva

• 6 (12″) pinchos de brochetas

• 4 (8 pulgadas) pan de pita de grano entero o pan gyro

• Yogur con hierbas para esparcir

• ½ taza de queso feta

• 1 tomate grande, picado

• 1 pepino, en rodajas finas

Pele los camarones. Combine el condimento con el aceite de oliva en una bolsa de plástico resistente (tipo Ziploc) y agregue los camarones. Déjelo enfriar por 30 minutos.  Llévelo a la parrilla cubierta a temperatura media (entre 300-350 grados) por 5 minutos cada lado o hasta que el camarón se torne rosado. Esparza cada lado del pan pita con el yogur con hierbas para esparcir. Agréguele los camarones, queso, tomate y pepinos y enróllelo.

Yogur con hierbas para esparcir

• ½ taza de yogur sin grasa

• 1 diente de ajo picado

• 1 cucharada de orégano fresco o ¾ de cucharadita de orégano seco

• 1 cucharadita de menta fresca picada

• 2 cucharaditas de jugo de limón

• ¼ cucharadita de pimienta 

Mezcle los ingredientes; enfríelos hasta el momento de servirlo o hasta no mas de 8 horas.

Ensalada a la parrilla de Lechuga Romana con condimento de suero de leche con cebolleta

• 2 racimos de lechuga romana

• 1 cebolla roja pequeña

• 2 cucharadas de aceite de oliva

• Aceite en aerosol

• Condimento de suero de leche y cebolletas

• ½ taza de queso feta

• sal y pimienta

1. Quite las partes duras de la lechuga; corte al racimo en mitad a lo largo, dejando a las hojas intactas. Pele la cebolla, y córtela a la mitad verticalmente. Corte cada mitad en 4. Pincele la lechuga y cebolla con aceite de oliva.
2. Rocíe con aceite en aerosol y lleve la parrilla a temperatura media (300° a 350°). Lleve a la parrilla cubierta a las cebollas, 3 a 4 minutos cada lado.
3. Ase a la parrilla abierta a la lechuga por 2 - 3 minutos.
4. Sirva la lechuga con un aro de anillo cada una y condimente con aderezo de suero de leche con cebolletas. Agréguele también queso feta, sal y pimienta. Sírvalo inmediatamente.

 

Preparación del Condimento de suero de leche y cebolletas
 

• ¾ taza de suero de leche

• ½ taza de yogurt sin sabor o queso agrio sin grasa

• 2  cucharadas de cebolletas picadas

• 1  cucharada de cebollines picados

• 1  diente de ajo picado

• ½ cucharadita de sal

• ¼ cucharadita de pimienta

 

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  Grilled Romaine Salad with Buttermilk Chive Dressing

 

• 2 romaine letuce bunches

• 1 small red onion

• 2 tbsp olive oil

• vegetable cooking spray

• Buttermilk - Chive Dressing

• 1/2 cup freshly shaved Parmesan cheese (we will sub feta for this on our show to save $)

• salt and pepper to taste

 

1. Pull off tough outer leaves of romaine bunches, and discard; cut bunches in half lengthwise, keeping leaves intact. Peel onion, and cut in half vertically, keeping core (root end and top) intact. Cut each half into 4 wedges. Brush lettuce and onion evenly with olive oil.
2. Coat cold cooking grate evenly with cooking spray, and place on grill over medium heat (300° to 350°). Place onion wedges on cooking grate, and grill, covered with grill lid, 3 to 4 minutes on each side or to desired degree of doneness. Remove onion wedges.
3. Place romaine halves, cut sides down, on cooking grate. Grill, without grill lid, 2 to 3 minutes or just until wilted.
4. Divide grilled lettuce, cut sides up, evenly among serving plates. Top each with 1 onion wedge (separate into slices, if desired), and drizzle with Buttermilk-Chive Dressing. Sprinkle evenly with shaved Parmesan cheese (or feta in our show) and salt and pepper to taste. Serve immediately.

 

Buttermilk Chive Dressing Preparation

Makes 1 1/4 cups

Ingredients

• 3/4  cup  buttermilk
• 1/2  cup  plain yogurt or fat free sour cream
• 2  tablespoons  chopped fresh chives
• 1  tablespoon  minced green onion
• 1  garlic clove, minced
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground pepper
• Preparation

1. Whisk together all ingredients. Cover and chill until ready to use. Dressing may be stored in an airtight container in the refrigerator up to 3 days.

 

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Grilled Fruit Kabobs (we’re doubling this recipe for the show) (4 servings)

• 3/4 cup pineapple juice

• 1/4 cup firmly packed light brown sugar

• 1/4 tsp ground nutmeg

• 2 cups fresh pineapple chunks or canned pineapple chunks

• 16 fresh cherries (about 4 ounces)

• 2 peaches, cut into wedges (nectarines can also be used here)

• 1 large banana, cut into chunks

• Non-fat cream cheese

• 4 tbsp honey or agave nectar.

Combine the first 3 ingredients in a shallow dish.  Thread fruit on skewers, and place in juice mixture.  Cover and chill for 30 minutes.  Remove kebobs from marinade.  Grill, covered with grill lid, over low heat (under 300 degrees) for 3 minutes on each side or until lightly browned.  Serve with cream cheese and honey (or agave nectar sauce).

Grilled shrimp Gyros with herbed yogurt spread (4 servings)

• 1 1/2 lbs of unpeeled, medium sized fresh or frozen shrimp.

• 2 tbsp Greek Seasoning (1 1/2 tbsp oregano and 3/4 tbsp basil or you can buy a mix at the store)

• 2 tbsp olive oil

• 6 (12″) wooden skewers

• 4 (8 inch) whole wheat pita rounds or gyro rounds

• Herbed yogurt spread

• 1/2 cup crumbled feta cheese

• 1 large tomato, chopped

• 1 cucumber, thinly sliced

Peel shrimp and devein if needed.
Combine seasoning and olive oil in a heavy duty zip top plastic bag; add shrimp.  Seal and chill for 30 minutes.  Grill, covered with grill lid over medium heat (300-350 degrees) about 5 minues on each side or just until shrimp turn pink.  Wrap each pita in a damp cloth; microwater 10-15 seconds or until soft.  Spread 1 side of each pita round with herbed yogurt spread.  Top evenly with shrimp, cheese, tomato and cucumber and roll up.

Herbed Yogurt Spread (yields 1/2 cup)

• 1/2 cup non-fat yogurt

• 1 garlic clove, minced

• 1 tbsp fresh oregano or 3/4 tsp dried oregano

• 1 tsp chopped fresh mint

• 2 tsp lemon juice

• 1/4 tsp pepper 

Whisk together all ingredients; chill until ready to serve or up to 8 hours.

 

SEPTEMBER 2009

Cecilia and Jannine prepare a variety of healthy desserts to tempt any palate!

 

 

Fruity Gelatin Mold

Yield

10 Servings

Ingredients

·         2  (3 oz.) packages strawberry gelatin

·         2  cups  plus 2 Tbsp. boiling water

·         1  (10 oz.) can crushed pineapple

·         2  large ripe bananas, sliced

·         1  (10 oz.) package frozen strawberries, thawed

·         1/2  ounce  plain gelatin (1/2 envelope)

·         1  pint sour cream

Preparation

Mist a 10-inch decorative mold or Bundt pan with nonstick cooking spray.

In a large bowl, mix strawberry gelatin with 2 cups boiling water; stir to dissolve. Add pineapple with its juices, bananas and strawberries. In a small bowl, mix 2 Tbsp. boiling water with plain gelatin; stir to dissolve. Stir into strawberry mixture. Pour half of mixture into mold; chill until firm, about 2 hours. Leave other half of mixture in bowl at room temperature.

When refrigerated mixture has hardened, fold sour cream into remaining mixture and pour carefully on refrigerated mixture. Refrigerate until firm, at least 3 hours. When ready to serve, place a plate over mold, invert and tap pan gently until gelatin drops out. Serve immediately.

 

Tiramisu Anacapri

Ingredients

• 1  cup  cold water
• 1  (14-ounce) can fat-free sweetened condensed milk
• 1  (1.4-ounce) package sugar-free vanilla instant pudding mix
• 1  (8-ounce) block 1/3-less-fat cream cheese, softened
• 1  (8-ounce) tub frozen reduced-calorie whipped topping, thawed
• 1  cup  hot water
• 1/2  cup  Kahlúa (coffee-flavored liqueur) or substitute 4 tsp of chocolate extract or 4 tsp of instant espresso powder.
• 1  tablespoon  instant espresso or 2 tablespoons instant coffee granules
• 24  cakelike ladyfingers (2 [3-ounce] packages)
• 3  tablespoons  unsweetened cocoa, divided

Preparation

Combine first 3 ingredients in a large bowl; stir well with a whisk. Cover surface with plastic wrap; chill 30 minutes or until firm.

Remove plastic wrap, and add cream cheese. Beat with a mixer at medium speed until well-blended. Gently fold in whipped topping.

Combine hot water, Kahlúa, and espresso. Split ladyfingers in half lengthwise. Arrange 16 ladyfinger halves, flat sides down, in a trifle bowl or large glass bowl. Drizzle with 1/2 cup Kahlúa mixture. Spread one-third of pudding mixture evenly over ladyfingers; sprinkle with 1 tablespoon cocoa. Repeat layers, ending with cocoa. Cover and chill at least 8 hours.

Nutritional Information

Calories:

310 (26% from fat)

Fat:

9.1g (sat 6g,mono 2.1g,poly 0.3g)

Protein:

7.8g

Carbohydrate:

44g

Fiber:

0.2g

Cholesterol:

95mg

Iron:

1.1mg

Sodium:

265mg

Calcium:

124mg

 

 

 

 

 

Cx3 Dessert

Ingredients

• Crust:
• 1 1/4  cups  all-purpose flour (about 5 1/2 ounces)
• 1/4  cup  powdered sugar
• 6  tablespoons  chilled butter, cut into small pieces
• 1/4  cup finely chopped pecans, toasted
• Cooking spray
• Filling:
• 1  cup  powdered sugar
• 1/2  cup  (4 ounces) 1/3-less-fat cream cheese, softened
• 1/2  cup  (4 ounces) fat-free cream cheese, softened
• 1  (8-ounce) carton frozen reduced-calorie whipped topping, thawed and divided
• 3  cups  1% low-fat milk
• 2  (3.9-ounce) packages chocolate instant pudding mix
• Unsweetened cocoa (optional)

Preparation

1. Preheat oven to 325°.

2. To prepare crust, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and 1/4 cup sugar in a food processor; pulse 2 times or until combined. Add butter; pulse 10 times or until mixture resembles coarse meal. Stir in pecans. Firmly press mixture into bottom of a 13 x 9–inch baking pan coated with cooking spray. Bake at 325° for 20 minutes or until crust is lightly browned. Cool completely.

3. To prepare filling, place 1 cup sugar and cream cheeses in a medium bowl; beat with a mixer at medium speed until fluffy. Fold in half of whipped topping. Spread cream cheese mixture on cooled crust. Cover loosely; refrigerate 1 hour.

4. Combine milk and pudding mix in a large bowl; beat with a mixer at medium speed for 2 minutes. Cover and refrigerate 1 hour or until pudding is set. Spread the pudding mixture over cream cheese layer. Spread remaining half of thawed whipped topping over pudding layer. Cover and chill for 30 minutes. Sprinkle with cocoa, if desired. Cut into 15 pieces.

Nutritional Information

Calories:

268 (34% from fat)

Fat:

10.2g (sat 6.3g,mono 2.2g,poly 0.7g)

Protein:

5.2g

Carbohydrate:

39.5g

Fiber:

1.1g

Cholesterol:

20mg

Iron:

0.9mg

Sodium:

183mg

Calcium:

92mg

 

 

 

Blueberry Lemon Sorbet

 

Ingredients

• 3  cups  fresh or frozen blueberries, thawed
• 1/2  cup  water
• 2  tablespoons  honey
• 1  teaspoon  lemon zest
• 2  tablespoons  fresh lemon juice
• 1/8  teaspoon  salt

Preparation

1. Place all ingredients in a blender or food processor; process until smooth. Place berry mixture in a freezer-safe container and freeze until hard, about 1 hour. Let stand about 10 minutes before

serving.

Nutritional Information

Calories:

77

Fat:

0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Cholesterol:

0.0mg

Protein:

1g

Carbohydrate:

20g

Fiber:

2g

Iron:

0.0mg

Sodium:

60mg

Calcium:

7mg

 

 

 

 

Cherry – Almond Cake

Ingredients

• 1  cup  all-purpose flour (or ½ cup oat, whole wheat, rice or any other alternative flour mixed with ½ cup of all purpose flour)
• 1  teaspoon  baking powder
• 1/8  teaspoon  salt
• 1/8  teaspoon  ground cloves
• 2/3  cup  granulated sugar, honey or agave nectar
• 3 1/2  tablespoons  butter, softened
• 3  tablespoons  fat-free cream cheese
• 2  tablespoons  almond paste
• 1/4  teaspoon  almond extract
• 1  large egg
• 1/3  cup  1% low-fat milk
• Cooking spray
• 2  tablespoons  chopped almonds, toasted
• 2  tablespoons  granulated sugar
• 1  (14.5-ounce) can pitted tart red cherries in water, drained
• 1  teaspoon  powdered sugar

Preparation

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, salt, and cloves in a bowl, stirring with a whisk. Combine 2/3 cup granulated sugar and next 5 ingredients (2/3 cup granulated sugar through egg) in a large bowl; beat with a mixer at medium speed until blended.

Add flour mixture and milk alternately to sugar mixture, beginning and ending with flour mixture. Pour batter into a 9-inch round cake pan coated with cooking spray.

Combine almonds and 2 tablespoons granulated sugar; sprinkle over batter. Arrange cherries on top. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Sift powdered sugar over top of cake.

Nutritional Information

Calories:

191 (24% from fat)

Fat:

5.1g (sat 2.4g,mono 1.6g,poly 0.4g)

Protein:

3.7g

Carbohydrate:

26.8g

Fiber:

1.8g

Cholesterol:

27mg

Iron:

2.3mg

Sodium:

137mg

Calcium:

61mg

 

 Molde de Gelatina Frutal

Ingredientes

2  paquetes de 3 onzas de gelatina de fresas

2  tazas mas 2 cucharadas de agua hirviendo

1  lata de 10 onzas de piña triturada

2  plátanos grandes en rodajas

1 paquete de 10 onzas de fresas congeladas

1/2 onza de gelatina sin sabor (1/2 paquete)

1         tarro de crema agria

 

Costo por porción: 73¢

Receta para 10 porciones.

 

Preparación

Rocíe un molde decorativo o fuente de 10 pies con aceite en spray.

En un contenedor grande mezcle la gelatina de fresas con 2 tazas de agua hirviendo; revuelva hasta que se disuelva. Agregue la piña con su jugo, plátanos y fresas. En un contenedor pequeño mezcle 2 cucharadas de agua hirviendo con gelatina sin sabor; revuelva hasta que se disuelva.  Agréguelo a la mezcla de fresas. Sirva la mitad de la mezcla en el molde o fuente; refrigere hasta que esté firme, alrededor de 2 horas. Deje la mitad de la mezcla en un contenedor a temperatura ambiente.

Cuando la mezcla esté firme agregue crema agria a la mezcla restante y agréguelo con cuidado a la mezcla ya lista. Refrigere hasta que esté firme, por lo menos 3 horas. Cuando esté listo para servir, ubique un plato sobre el molde de forma invertida y de un golpe suave hasta que la gelatina caiga al plato. Sirva inmediatamente.

 

 

Tiramisú Anacapri

Ingredientes

• 1 taza de agua fría
• 1 lata de 14 onzas de leche condensada libre de grasas
• 1 paquete de 1.4 onzas de postre instantáneo sin azúcar sabor vainilla
• 1 bloque de 8 onzas de de queso crema con 1/3 menos de grasa, ablandado
• 1 tubo de 8 onzas crema para decoración reducida en calorías derretido
• 1 taza de agua caliente
• ½ taza de Kahlúa (licor sabor a café) o sustituto de 4 cucharaditas de extracto de chocolate o 4 cucharaditas de polvo para expreso instantáneo
• 1 cucharada de polvo para expreso instantáneo o 2 cucharadas de granos de café instantáneo
• 24 cakelike ladyfingers (2 paquetes de 3-onzas)
• 3 cucharadas de cocoa sin endulzar

 

Postre Cx3

Ingredientes

Corteza:

• 1 ¼ tazas de harina común
• ¼ taza de azúcar en polvo
• 6 cucharadas de mantequilla fría, cortada en pequeños trozos
• ¼ taza de nogal picadas
• Aceite en spray

Relleno:

• 1 taza de azúcar en polvo
• ½ taza (4 onzas) de queso crema con 1/3 menos de grasa
• ½ taza (4 onzas) de queso crema libre de grasas
• 1 cartón (8 onzas) de crema para decoración congelada y reducida en calorías
• 3 tazas de leche 1%
• 2 paquetes de mezcla para postre de chocolate (3.9 onzas)
• Cocoa sin endulzar (opcional)

Sorbete de Arándano y Limón

 

Ingredientes

• 3 tazas de arándanos
• ½ taza de agua
• 2 cucharadas de miel
• 1 cucharadita de ralladura de limón
• 2 cucharadas de jugo de limón fresco
• 1/8 cucharadita de sal

Pastel de cereza y almendra

Ingredientes

• 1 taza de harina común (o ½ taza de avena, trigo entero, arroz con ½ taza de harina común)
• 1 cucharada de polvo de hornear
• 1/8 cucharadita de sal
• 1/8 cucharadita de clavo de olor
• 2/3 taza de azúcar, miel o agave néctar
• 3 ½ cucharadas de mantequilla
• 3 cucharadas de queso cremoso sin grasa
• 2 cucharadas de pasta de almendra
• ¼ cucharadita de extracto de almendra
• 1 huevo
• 1/3 taza de leche 1%
• Aceite en spray
• 2 cucharadas de almendras tostadas picadas
• 2 cucharadas de azúcar
• 1 taza (14.5 onzas) de cerezas en agua
• 1 cucharadita de polvo de hornear

 

 JANUARY 2010 - Cecilia and Jannine make heart healthy meals that are low in sodium and cholesterol.  Take a culinary trip to Asia and the Middle East with a variety of flavors in this episode!

 

 

COMIDAS PARA REDUCIR LOS NIVELES DE COLESTEROL Y PRESION ARTERIAL

 

Baba Ghanoush con espiral de pimiento rojo

Refrigere la salsa y el puré separados.

3 (1-libra) berenjenas
1/4 taza de jugo de limón
2 cucharadas de aceite de oliva extra virgen
3 cucharadas de tahini (pasta de semillas de sésamo)
3/4 cucharaditas de sal
1/4 cucharaditas de pimienta negra fresca
2 dientes de ajo, pelados
1/4 taza de crema agria sin grasa
1 (7-onzas) botella de pimientos rojos asados, escurridos
6 (6-pulgadas) pitas, cada una cortada en 6 trozos

·         Precaliente el horno a 375°.

·         Pellizque las berenjenas muchas veces con un tenedor; ubíquelos en una fuente para horno con papel de aluminio. Cocine a 375° por 45 minutos o hasta que estén tiernos. Corte las berenjenas por la mitad; quite la pulpa con una cucharada. Escurra el líquido de la pulpa en un colador por 30 minutos. Ubique la pula en un procesador de alimentos. Agregue el jugo y los siguientes 5 ingredientes (hasta el ajo), y procese hasta que esté casi homogéneo y suave. Quítelo del procesador.

·         Mezcle la crema agria y los pimientos rojos en un procesador de alimentos y procéselo hasta que estén suaves. Si lo desea, revuelva la mezcla de pimiento rojo en la mezcla de berenjenas. Sirva con los trozos de pita.

 

·       PIMIENTOS RELLENOS CON BERENJENAS, ALCAUCIL Y PUERROS (para reducir el colesterol)

 

·         1 taza de arroz, cocido

·         ½ taza de aceite de oliva

·         2 berenjenas medianas picadas

·         1 taza o tarro de corazones de alcaucil (4 alcauciles frescos)

·         1 taza de cebollas en rodajas

·         ½ cucharadita de sal y pimienta

·         ½ taza de vino blanco

·         ¼ taza de nuez de Castilla picadas

·         24 olivas o aceitunas (preferiblemente tipo kalmata)

·         2 dientes de ajo, picados

·         2 cucharaditas de ralladura de limón

·         3 cucharadas de pasta de tomate

·         2 cucharaditas de orégano fresco o ¾ cucharaditas de orégano seco

·         1 contenedor de queso feta o mozarrella

·         6 pimientos de distintos colores

·         1 taza de agua

·         Precaliente la parrilla del horno. Quite las semillas y pulpa de los pimientos. Ponga  1” de agua en una fuente y ubique los pimientos hacia abajo. Cocine por 5-8 minutos. Quítelos del horno y déjelos enfriar antes de quitarles la cáscara. Mientras los pimientos están en el horno empiece a cocinar el arroz. Saltee la berenjena, alcauciles y cebollas hasta que la cebolla esté transparente. Déjelos enfriar y mezcle con el resto de los ingredientes en la lista. Rellene los pimientos y cocine a 350 por 20 minutos.

Ensalada Asiática de Repollo y Peras

1 taza de pera asiática o cualquier tipo de pera pelada

1 taza de mangos o caqui frescos pelados y en cubos

2 tazas de repollo verde finamente cortado

¼ taza de semillas de calabaza o de girasol sin sal

¼ taza mas 2 cucharadas de vinagre blanco (o vinagre de arroz)

1 cucharada de salsa de soya baja en sodio

1 cucharada mas 1 cucharadita de azúcar

1/8 cucharadita de polvo de ajo

¼ taza de cilantro (opcional)

Corte los vegetales y frutas y mezcle el resto de los ingredientes juntos y sirva.

Ensalada de Orzo Mediterránea

Rinde: 4 porciones (tamaño por porción: 1 1/4 tazas de ensalada y 1 cucharada de queso)

Ingredientes

• 1 taza de orzo crudo (pasta con forma de arroz; alrededor de 8 onzas)
• 2 tazas de espinacas embolsadas prelavadas, picadas
• 1/2 taza de tomates deshidratados en aceite, escurridos
• 3 cucharadas de cebollas rojas picadas
• 3 cucharadas de olivas Kalamata picadas
• 1/2 cucharadita de pimienta negra molida
• 1/4 cucharadita de sal
• 1 (6-onzas) tarro de corazones de alcaucil marinado
• 3/4 taza (3 onzas) queso feta, desmenuzado y dividido

Preparación

Cocine el orzo de acuerdo a las direcciones del paquete, omitiendo la sal y grasa. Remoje; enjuague con agua fría. Combine el orzo, espinaca y los siguientes 5 ingredientes (hasta la sal) en un contenedor grande.

Cuele los alcauciles, reserve su jugo. Pique los alcauciles y agregue los alcauciles, el jugo y 1/2 taza de queso feta a la mezcla de orzo, revolviendo. Espolvoree cada porción con el resto del queso feta.

SOPA DE PAPAS Y PUERROS

¼ taza de mantequilla

2 puerros picados

1 cebolla pequeña, pelada y finamente picada

1 ½ taza de papas, peladas y picadas

3 ¾ tazas de caldo bajo en sodio de pollo o vegetales

Sal y pimienta a gusto

Derrita 2 cucharadas de mantequilla a fuego medio y agregue los puerros y cebollas. Cocine hasta que esté transparente y agregue las papas. Cocine la mezcla con las papas por 2-3 minutos y luego agregue el caldo. Llévelo a ebullición y luego cocine a fuego lento por 30 minutos. Condimente y quítelo del calor.  Agregue la mantequilla restante y sirva.    

 

RECIPES

Baba Ghanoush with Red Pepper Swirl – eggplant and red pepper are great for lowering cholesterol due to their high fiber content.  Eggplant is known for it’s antioxidant anthocyanin nasunin that give it the rich purple color and healthful properties while red pepper is full of vitamin B, C and B6.

Ingredients

3 (1-pound) eggplants
1/4 cup fresh lemon juice
2 tablespoons extravirgin olive oil
3 tablespoons tahini (sesame-seed paste)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, peeled
1/4 cup fat-free sour cream
1 (7-ounce) bottle roasted red bell peppers, drained
6 (6-inch) pitas, each cut into 6 wedges or crackers (optional)

 

Preparation

Preheat oven to 375°.

Pierce eggplants several times with a fork; place on a foil-lined baking sheet. Bake at 375° for 45 minutes or until tender. Cut eggplants in half; scoop out pulp. Drain eggplant pulp in a colander for 30 minutes. Place pulp in a food processor; pulse 5 times. Add juice and next 5 ingredients (through garlic), and process until almost smooth. Remove from processor.

Combine sour cream and bell peppers in food processor, and process until smooth. Swirl bell pepper mixture into eggplant mixture, if desired. Serve with pita wedges.

Yield:  12 servings (serving size: 1/2 cup dip and 3 pita wedges)

CABBAGE PEAR SALAD – the fiber in cabbage is protective against cancer in addition to aiding in the reduction of cholesterol.  Pears are “cooling” in nature and aid in reducing blood pressure caused by “heating” situations such as stress.

Ingredients

·          1 cup asian pear or regular pear unpeeled

·          1 cup peeled, cubed ripe fresh mango or persimmon

·          2 cups thinly sliced green cabbage

·          ¼ c unsalted pumpkin seeds

·          ¼ c plus 2 tbsp white vinegar (or rice vinegar)

·          1 tbsp low sodium soy sauce

·          1 tbsp plus 1 tsp sugar

·          1/8 tsp garlic powder

·          ¼ cilantro minced (optional)

·          1 cup toasted wontons (optional)

Preparation

Mix all of the ingredients together and let sit for 30 minutes for flavors to blend.  Add wontons as desired to prevent sogginess.

 

MEDITERRANEAN QUINOA SALAD – Tomatoes contain lycopene, an antioxidant, that prevents worsening of atherosclerosis and lowers cholesterol.  Quinoa is rich in magnesium which aids in the relaxation of blood vessels which can help with reduction of blood pressure, ischemic heart disease and heart arrhythmias.  Olives prevent the oxidation of cholesterol which leads to blood vessel damage causing heart attacks and stroke.

Ingredients

• 1  cup  cooked quinoa
• 2  cups baby spinach, chopped
• 1/2  cup  chopped cherry tomato halves
• 3  tablespoons  chopped red onion
• 3  tablespoons  chopped pitted kalamata olives
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 1  (6-ounce) jar marinated artichoke hearts, undrained
• 3/4  cup  (3 ounces) feta cheese, crumbled and divided

Preparation

Cook the quinoa according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine quinoa, spinach, and next 5 ingredients (through salt) in a large bowl.

Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes, reserved marinade, and 1/2 cup feta cheese to quinoa mixture, tossing gently to coat. Sprinkle each serving with remaining feta cheese.

Yield: 4 servings (serving size: 1 1/4 cups salad and about 1 tablespoon cheese)

   

STUFFED PEPPERS WITH EGGPLANT, ARTICHOKE AND LEEKS-  leeks are members of the garlic family therefore they are beneficial in the reduction of LDL cholesterol.

Ingredients

·          ½ C olive oil

·          1 cup rice, cooked

·          2 medium eggplants diced

·          1 can or jar of artichoke hearts (4 artichokes fresh)

·          1 cup of sliced leeks

·          ½ tsp salt

·          ½ c dry white wine

·          24 olives (kalmata preferred)

·          2 cloves garlic, minced

·          2 tsp lemon zest

·          3 tbsp tomato paste

·          2 tsp fresh oregano leaves or ¾ tsp dried

·          1 ball of 8oz mozzarella, diced

·          6 bell peppers mix of colors

·          1 cup water

Preparation
Preheat the oven to broil.  Remove the seeds, pulp and tops from the peppers.  Put an 1” of water in a baking dish and place the peppers cut side down.  Bake for 5-8 minutes.  Remove from oven and let cool before peeling off outer skin of peppers.  While the peppers are in the oven start cooking the rice.  Sauté the eggplant, artichokes and onions till the onion is translucent.  Let cool and mix with the rest of the ingredients on the list.  Fill the peppers and bake at 350 for 20 minutes.

 

 

POTATO LEEK SOUP – potatoes have kukoamines that have been found to have blood pressure lowering effects.  Potatoes are also rich in vitamin B6 which is involved in the breakdown of homocysteine a harmful molecule when in high concentration in the body contributes to atherosclerosis.

Ingredients

·          ¼ cup butter

·          2 leeks, chopped

·          1 small onion, peeled and finely chopped

·          1 ½ cup potatoes, peeled and chopped

·          3 ¾ cups low sodium chicken or vegetable broth

·          Salt and pepper to taste

Preparation

Melt 2 tablespoons of the butter over medium heat and add the leeks and onions.  Cook until translucent and add potatoes.  Cook mixture with potatoes for 2-3 minutes and then add the chicken broth.  Bring to a boil and then reduce to simmer for 30 minutes.  Season and remove from heat.  Add the remaining butter and serve.