Thanks for checking out our recipes! For any questions, contact Jannine at (970) 453-9333 or jannine@summitpreventionalliance.org.  To watch any of the shows go to www.summitnews.com!

• 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
• MARCH 2010 – BROWN BAGGIN’ IT HEALTHY STYLE
• APRIL 2010 – A THREE COURSE FAMILY STYLE MEAL – www.tasteimagine.com
• JUNE 2010 – A Mexican Fiesta and A Latin Flare
• JUNE 2010 – SPECIAL SEGMENT – SHOPPING ON A BUDGET – Food Banks - www.dillonchurch.org, www.summitfirc.org , Food Share – www.foodshareamerica.com and Community Dinners.  Summary of all Summit County food resources can be found after the recipes list. 
• JUNE 2010 – CENTRAL AMERICAN DELIGHTS MADE HEALTHY – CHECK OUT THE SHOWS! – www.summitnews.com

JUNE 2009 – Cecilia and Jannine prepare healthy kids snacks with 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

---

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.

---

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 beforeserving.

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) berenjenas1/4 taza de jugo de limón2 cucharadas de aceite de oliva extra virgen3 cucharadas de tahini (pasta de semillas de sésamo)3/4 cucharaditas de sal1/4 cucharaditas de pimienta negra fresca2 dientes de ajo, pelados1/4 taza de crema agria sin grasa1 (7-onzas) botella de pimientos rojos asados, escurridos6 (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) eggplants1/4 cup fresh lemon juice2 tablespoons extravirgin olive oil3 tablespoons tahini (sesame-seed paste)3/4 teaspoon salt1/4 teaspoon freshly ground black pepper2 garlic cloves, peeled1/4 cup fat-free sour cream1 (7-ounce) bottle roasted red bell peppers, drained6 (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.

MARCH 2010

Jannine and guest-star Loli prepare a baked penne pasta, demonstrate alternatives to the boring sandwich as well as prepare homemade granola bars and chex mix.

BAKED PENNE PASTA

1 lb cooked whole wheat penne pasta

Salt

3 ½ cups tomato sauce

1 lb Shredded Mozarella

1 lb turkey sausage, cooked (optional)

¾ cup parmesan cheese, divided

½ tsp black pepper

Pinch of red pepper flakes

Preheat oven at 400 degrees. Toss pasta with marinara sauce, mozzarella, half of the parmesan, black pepper and the red pepper. Oil a 9×13 inch pan. Cover pasta with mozzarella and parmesan and bake until brown on top, about 30 minutes.

CHICKEN CURRY SALAD

¼ cup non-fat sour cream

1 tsp curry powder

2 tsp water

1 c cooked, diced chicken

¾ c chopped Braeburn apple

1/3 c diced celery

3 tbsp raisins

1/8 tsp salt

Mix together all ingredients and put on bread, in pita bread, in a wrap or a lettuce wrap.

FRUIT AND NUT CHICKEN SALAD

¼ c non-fat sour cream

3 tbsp walnuts, chopped

3 tbsp dried cranberries

1 c cooked, diced chicken

1/3 c diced celery

1/8 tsp pepper

1/8 tsp salt

Mix together all ingredients and put on bread, in pita bread, in a wrap or a lettuce wrap.

CUCUMBER DIP

8 oz sour cream8 oz cream cheese1/4 cup cucumber, chopped3 tbsp chopped tomatoBeat together sour cream and cream cheese. Stir in other ingredients.Several servings.

BROWN SUGAR FRUIT DIP

1 package light cream cheese, softened1/2 cup brown sugar1 tsp vanilla extractBlend cream cheese, brown sugar and vanilla extract in medium bowl.Chill in the refrigerator 1 hour before serving.Several Servings.

GRANOLA BARS

2 c oatmeal

1 c sliced almonds

1 c shredded coconut

½ c ground flax

3 tbsp butter

2/3 c honey

¼ c brown sugar, packed

1 ½ tsp vanilla extract

¼ tsp salt

½ c chopped apricots

½ c dried cranberries

½ c raisins

Preheat oven to 350 degrees. Butter a 9×9” pan with parchment paper. Toss oatmeal, almonds and coconut on a cookie sheet and bake 10-12 minutes stirring occasionally till browned. Transfer the mixture to a large mixing bowl and stir in flax. Reduce oven to 300. Place butter, honey, brown sugar, vanilla and salt in a small sauce pan and bring to a boil over medium heat. Cook and stir for a minute, then pour over toasted oatmeal mixture. Add dried fruit and stir, pour mixture into pan. Wet fingers to press into the pan. Bake 25-30 minutes. Cool 2-3 hours before cut into squares.

CHEX MIX

3 c corn chex

3 c rice chex

3 c wheat chex

1 c mixed nuts

1 c pretzel squares

1 c bite sized garlic bagel chips

6 tbsp butter

2 tbsp Worcestershire sauce

1 ½ tsp seasoned salt or plain salt

¾ tsp garlic powder

½ tsp onion powder

In a large microwave bowl, mix cereals, nuts, pretzels and bagel chips. In a small bowl, microwave butter 40 seconds on high. Stir in seasonings and pour over cereal mixture; stir till evenly coated. Microwave mixture on high for 5-6 minutes stirring every 2 minutes. Spread on paper towels to cool. If using an oven: Heat the oven to 250 degrees. In a large bowl, mix cereal, nuts, pretzels, bagel chips; set aside. Put a large roasted pan with butter in the oven. Stir in seasonings. Gradually stir in cereal till coated. Bake 1 hour stirring every 15 minutes. Spread on paper towels to cool for 15 minutes. Store in an airtight container.

PENNE PASTA HORNEADO

1 libra de ziti de trigo integral, cocido

Sal

3 ½ taza de salsa de tomate

1 libra de queso de mozzarella

1 libra de salchicha de pavo

¾ taza de queso parmesano, dividido

½ cucharadita de pimienta

1/8 cucharadita de copos de pimentón rojo

Precalentar al horno al 400 degradas. Mezcla la pasta con la salsa de tomate, mozzarella, y medio del queso parmesano, pimiento y pimentón rojo. Aceitar una cacerola de 9×13. Cubra la pasta con mozzarella y parmesano y hornea hasta tiene color café arriba, acerca de 30 minutos.

ENSALADA DE POLLO DE CURRY

¼ taza de crema agria

1 cucharadita de polvo de curry

2 cucharadita de agua

1 taza pollo cocido y picado

¾ taza manzana de Braeburn picado

1/3 taza apio picado

3 cuchara de pasas

1/8 cucharadita de sal

Mezcla los ingredientes y póngalos en pan, pan de pita, una tortilla o wrap de lechuga.

ENSALADA DE FRUTA Y NUEZ

¼ taza de crema agria sin grasa

3 cuchara de nuez, picado

3 cuchara de arándanos secos

1 taza de pollo cocido y picado

1/3 taza de apio picado

1/8 cucharadita de pimienta

1/8 cucharadita de sal

Mezcle los ingredientes juntos y póngalos en pan, en pan de pita, en una tortilla o un wrap de lechuga.

SALSA DE PEPINO

8 oz de crema de agria sin grasa8 oz crema cremoso sin grasa1/4 taza de pepino, picado3 cuchara de tomate picadoBate la crema agria y crema cremoso juntos y añade el resto de los ingredientes.

SALSA DE AZUCAR MORENO PARA FRUTA

8 oz de crema cremoso sin grasa, suave1/2 taza de azúcar moreno1 cucharadita de extracto de vainillaMezcla todos los ingredientes en una cazuela mediana. Póngala en el refrigerador para un hora antes que servirla.

BARRAS DE GRANOLA

2 tazas de cereal de avena, crudo

1 taza de almendras, partido en rodajas

1 taza de coco, cortado en tiras

½ taza de linaza molida

3 cucharas de mantequilla

2/3 taza de miel

¼ taza de azúcar moreno, metido

1 ½ cucharadita extracto de vainilla

¼ cucharadita de sal

½ taza de chabacanos, picados

½ taza de arándanos secos

½ taza de pasas

Precalentar al horno hasta al 350 degradas. Butter a 9×9” pan with parchment paper. Mezcle la avena, almendras y coco y póngalos en una bandeja para hornear y hornea para 10-12 minutos mezclando ocasionalmente hasta tiene color café. Ponga la mezcla en una cazuela larga y añade la linaza molida. Baje al horno hasta 300. Ponga la mantequilla, miel, azúcar Moreno, vainilla y sal en un sartén pequeño y hierva la mezcla sobre fuego mediano. Cocine y bata para un minute y después vierta sobre la mezcla de avena tostada. Añade la fruta seca y bata, vierta la mezcla en una cacerola. Se moje sus dedos de mano y aplaste la mezcla en la cacerola. Hornea 25-30 minutos. Enfrié 2-3 horas hasta cortar las barras en cuadritas.

CHEX MIX

3 taza Chex de maíz

3 taza Chex de arroz

3 taza Chex de trigo

1 taza de nueces mezclados

1 taza de cuadritos de pretzel

1 taza de chips de bagel con sabor de ajo que son del tamaño de un bocado

6 cucharas de mantequilla

2 cucharas de salsa de Worcestershire

1 ½ cucharadita de sal sazonada

¾ cucharadita de polvo de ajo

½ cucharadita de polvo de cebolla

En una cazuela para la microondas mezcle los cereales, nueces, pretzels y chips de bagel. En una pequeña cazuela para la microondas, derrita la mantequilla para 40 segundas. Añade las sazonas en vierta sobre la mezcla de cereal; bata hasta todo esta cubrito equivalente. Ponga la mezcla en la microondas para 5-6 minutos mezclando cada 2 minutos. Ponga mezcla en toallas de papel para enfriar. Si Ud. está usando un horno: Precalentar al horno hasta 250 degradas. En una cazuela grande, mezcle la cereal, nueces, pretzels y bagel. Ponga un pan para rostizar en el horno con la mantequilla. Añade las sazones y lentamente añade la mezcla de cereal hasta todo esta cubrito. Hornea para una hora mezclando todo cada 15 minutos. Ponga la mezcla en papel de toallas para enfriara para 15 minutos. Guarde la mezcla en un contiene sin aire.

APRIL 2010 – FAMILY STYLE

GALLETAS DE HARINA INTEGRAL

Ingredientes

• 1 3/4 taza de harina integral
• 1 1/2 taza de harina blanca
• 3/4 cucharadita de sal
• 1/3 taza de aceite de oliva
• 1 taza de agua
• Sal para espolvorear

Preparación

Precaliente el horno a 350 grados F (175 grados C).   En una cazuela mediana, bata juntas las harinas y  3/4 cucharadita de sal. Añada el aceite y agua y mezcle.   En una superficie, espolvoree harina, extienda la masa hasta que este lo más delgado posible- no más grueso que 1/8 de una pulgada. Ponga la masa en una bandeja para hornear y corte en cuadros con un cuchillo. Con un tenedor haga unos agujeros encima de las galletas y espolvoree con sal.  Hornee por 15 hasta 20 minutos en el horno hasta que estén crujientes y de doradas. El tiempo puede varear dependiendo en el tamaño de las galletas.  Cuando las galletas se enfríen puede quitarlas de la bandeja.

GUACAMOLE BAJO EN GRASA

Ingredientes:

• 10-onza bolsa de guisantes congelados, cocido
• 1/2 aguacate pequeño
• 1/2 taza de cilantro, sin tallos
• 1/2 tomate, sin semillas y picado
• ¼ cucharadita de polvo de ajo, sal y pimienta
• 1 cucharadita de jugo de lima

Preparación:

Pone los guisantes, aguacate y cilantro en una procesadora y mezclarlos.  Pone la mezcla en una cacerola con tomate, ajo, sal y pimiento.  Añade el jugo de lima y mezcla los ingredientes muy bien.

Lleva 2 tazas.

Una porción = ¼ taza: Calorías 52, Calorías de Grasa 16, Grasa en Total 1.8g (grasa saturada 0.2g), Colesterol 0mg, Sodio 44mg, Carbohidrato 6.8g, Fibra 2.6g, Proteína 2.3g

TORTILLAS A LA YOLANDA

2 tazas de agua caliente

2 tazas de maseca

Mezcla los dos juntos con los manos hasta la masa forma una pelota.  Tome porciones en el tamaño que quiere para sus tortillas.  Use una maquina (como en el show) o aplaste la masa entre plástico al tamaño de tortilla que quiere (para que la masa no pega a la mesa o maquina).  El plástico puede ser una bolsa plástica que ud ha cortado para tener una hoja de plástica.  Ponga las tortillas en un sarten sobre fuego mediano.  Deje las tortillas para cocinar hasta un lado esta toastado y voltee la tortilla y dejelas hasta esponga.  Las tortillas estan cocidas cuando los dos lados estan toastados.

TACOS DE TILAPIA BAJO EN GRASA

Ingredientes:

2 cucharas de aceite de oliva

1 cucharadita de polvo de comino

Sal y pimienta

1 libra de tilapia (o cualquier pescado blanco)

1 taza de crema sin grasa o yogurt sencillo sin grasa

2 tazas de repollo (ya preparado en una bolsa)

½ taza de zanahoria, rallada

¼ taza de cilantro, cortado en dados

¼ taza de pina, cortado en dados

½ aguacate, aplastado

1 cuchara de jugo de lima

Espolvorea el comino, sal y pimiento sobre el tilapia.  Saltea el tilapia en aceite de oliva en fuego mediano – acerca de 4 minutos cada lado.  Deje el pescado a enfriar y romperlo en pedacitos.   En una cazuela grande pone el repollo, zanahoria, cilantro y pina y mezcle todo.  En una cazuela pequeña aplaste el aguacate y mézclelo en jugo de lima y crema.  Pone la mezcla sobre el repollo y mezcle bien.  Calenté unas tortillas de maíz y pone con el pescado y repollo.

GALLETAS MULTIGRANO

4 tazas de harina de trigo integral

1 ¼ taza de mantequilla (Smart Balance por ejemplo)

2 tazas de azúcar morena

2 tazas de avena de tipo “old fashioned”

4 huevos medianos

2 cucharaditas de vainilla real

2 cucharaditas de polvo para hornear

½ taza de coco rayado

1 taza de chocolate chips

2 cucharas de semillas de linaza, molida

½ taza de amaranto, cocido (opcional)

½ taza de nueces

½ taza de pasas

Rinde:  60 galletas; Tiempo en el horno: 15 minutos

Precalentar el horno a 350 grados.  Batir mantequilla y azúcar hasta cremoso alrededor de siete minutos.  Agregar huevos uno por uno batiendo, inmediatamente agregar chocolate chips, semillas de linaza, amaranto, nueces y pasas.  Pone espray en las bandejas para hornear.  Con una cuchara sopera haga porciones de la masa, separando una pulgada entre galleta y galleta.

WHOLE GRAIN CRACKERS

Ingredients

• 1 3/4 cups whole wheat flour
• 1 1/2 cups all-purpose flour
• 3/4 teaspoon salt
• 1/3 cup vegetable oil
• 1 cup water
• salt for sprinkling

Preparation

Preheat the oven to 350 degrees F (175 degrees C).   In a medium bowl, stir together the whole wheat flour, all-purpose flour, and 3/4 teaspoon salt. Pour in the vegetable oil and water; mix until just blended.   On a lightly floured surface, roll out the dough as thin as possible – no thicker than 1/8 inch. Place dough on an ungreased baking sheet, and mark squares out with a knife, but don’t cut through. Prick each cracker with a fork a few times, and sprinkle with salt.  Bake for 15 to 20 minutes in the preheated oven, or until crisp and light brown. Baking time may be different depending on how thin your crackers are. When cool, remove from baking sheet, and separate into individual crackers.

LOW FAT GUACAMOLE

Ingredients:

• 10-ounce pack of frozen peas
• 1/2 small ripe avocado
• 1/2 cup cilantro, stems removed
• 1/2 ripe tomato, deseeded and chopped
• ¼ tsp garlic salt
• ¼ tsp salt and pepper
• Squeeze of fresh lime juice

Preparation:

Cook peas according to package instructions. Empty into a colander, drain and rinse with cold water. Place peas, avocado and cilantro in a blender and blend to desired consistency. Spoon into a bowl with chopped tomato and spices. Add a squeeze of lime juice, stir and serve.

Yields 2 cups.

Per 1/4 cup Serving: Calories 52, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 44mg, Carbohydrate 6.8g, Fiber 2.6g, Protein 2.3g

TORTILLAS A LA YOLANDA

2 tazas de agua caliente

2 tazas de maseca

Mix both together in a bowl using your hands.  Form a ball with the dough and take portions one by one of the size you would like your tortillas.  Either use a tortilla flattening machine (like on the show) or flatten the tortilla on your own.  Use plastic (like a plastic Ziploc or a produce bag cut into one whole sheet) so that the dough does not stick to the machine or your table.  Place the tortilla on a pan that is on medium heat.  Let the tortilla stay on the pan till the bottom is slightly browned and crusty.  Flip the tortilla over and allow for it to puff up.  Pat the tortilla back down and let cook until toasted on each side.  Place on a plate covered with a dish towel to keep the tortillas warm till served.

LOW FAT TILAPIA TACOS

Ingredients:

2 tbsp olive oil

1 tsp ground cumin

Salt and pepper

1 lb fresh tilapia (or any white fish)

1 cup non-fat sour cream

2 cups cabbage cole slaw (in a bag)

½ cup shredded carrot

¼ cup cilantro, diced

¼ cup pineapple, diced

½ avocado, mashed

1 tbsp lime juice

Sprinkle cumin, salt and pepper over the tilapia.  Sauté the tilapia in olive oil over medium heat – about 4 minutes per side or until fish flakes with a fork.  Let the tilapia cool and break into small pieces.  In a large bowl place the cabbage slaw, carrots, cilantro and pineapple and toss.  In a small bowl mash the avocado and mix in lime juice and sour cream.  Pour the mixture over the cabbage slaw and toss well.  Warm tortillas and serve with tilapia and cabbage slaw.

MULTIGRAIN COOKIES

4 cups whole wheat flour

1 cup butter (Smart Balance suggested)

2 cups brown sugar (can be reduced by 1 cup)

2 cups old fashioned oat meal

4 eggs (egg whites can be substituted for whole eggs)

2 teaspoons vanilla extract

2 teaspoons baking powder

½ cup shredded coconut

1 cup chocolate chips

2 tablespoons ground flax seeds

½ cup amaranth puffed cereal

½ cup nuts

½ cup raisins

Makes 60 cookies.

Preheat the oven to 350 degrees.  Mix the butter and sugar until creamy.  Mix in the eggs one by one and then add the vanilla.  Mix in the whole wheat flour, baking powder, oats, coconut, chocolate chips, flax seeds, amaranth, nuts and raisins.  With a big spoon scoop out the dough and place on a greased cookie sheet about one inch apart and bake for 15 minutes at 350 degrees.

JUNE 2010 – UNA FIESTA MEXICANA

TE DE JASMINE CON LIMON Y ELDERBERRY

Te Verde – 8 packets

8 taza de agua

Jazmine – 6 cucharas

Elderberry – 6 cucharas

Limón – 3 cucharaditas

Miel – 3 cucharas

Ponga el té verde en el sol con jazmine y elderberry.  Despues de unas horas quite el te del sol y quite los flores del jazmine y los elderberries.  Añada el limón y miel al te al gusto para mas sabor. 

AGUA DE HORCHATA

½ taza de arroz integral crudo

2 trias de cascara de naranja (2” de largo)

2 palos de canela (3” de largo)

3 clavos

3 pimienta de Jamaica

3-4 cucharaditas de miel

4 ½ taza de agua

½ cucharaditas de extracto de vainilla

½ cucharadita de extracto de almendra

En una cazuela grande, combine el arroz, cascara de naranja, canela, clavos, pimienta de jamaica, miel y agua. Deje en el refrigerador por 1 ½ horas, o hasta que el arroz este suave. Ponga en una licuadora o procesador de comida hasta que esté suave como puree.   Cuele la mezcla, puede utilizar una tela de queso o toallas de papel, eche en una jarra. Agregue la vainilla y almendra. Pruebe y agregue mas miel si es necesario. Ponga en refrigerador por al menos 4 horas o hasta 4 días. Puede agregar la fruta picada, pedazos de naranja o puree de melón para agregar color y sabor-solamente una opción.

AGUA DE PLATANO

1 litro de leche

2 plátanos (que estén bien maduros casi negros)

1 cucharadita de extracto de vainilla

½ taza de leche condensada

Canela al gusto

HORCHATA DE AVENA

2 cucharadas de avena

1 taza de leche evaporada

Azúcar y canela al gusto

Mezcle, cuele y agregue un litro de agua. Remoje la avena por algunas horas de antemano.

SALSA DE FRUTA

Ingredientes

• 2 kiwis, pelados y cortados en cubos
• 2 manzanas de granny smith – peladas, sin el corazón y cortadas en cubos.
• 8 oz de frambuesas
• 1 libra de fresas
• 2 cucharadas de azúcar de cana
• 1 cucharada de azúcar morena
• 3 cucharadas de mermelada de fresa
• 10 (10 pulgadas) tortilla de harina
• Espray para cocinar (sabor a mantequilla)
• 2 tazas de canela y azúcar

Direcciones

1. En una cazuela grande, mezcle el kiwi, manzanas, frambuesas, fresas, azúcar, azúcar morena y mermelada. Cubra y enfrié en el refrigerador por 15 minutos.
2. Precaliente el horno a 350 grados F (175 grados C).
3. Eche espray para cocinar en un lado de cada tortilla. Corte en trozos y ponga una capa de tortillas en una bandeja para hornear. Espolvoree los trozos con canela y azúcar. Vuelva a untar espray para cocinar.
4. Hornee en el horno de 8 a 10 minutos. Vuelva a repetir con el resto de las tortillas. Deje que se enfrié por 15 minutes. Sirva con la mezcla fría de fruta.

SORBETE DE JAMAICA

Ingredientes:

• 3 tazas de agua
• 3 cucharadas de Jamaica
• 3/4 taza de azúcar

Ponga el agua y Jamaica en  una olla mediana, deje que hierva y baje a fuego lento. Cubra y deje a fuego lento por 5 minutos.

Remueva la olla del fuego y deje que la mezcla se remoje, cubra, por 10 minutos.

Agregue el azúcar, mezcle hasta que se disuelva.

Cuele la mezcla en una cazuela, enfrié en el refrigerador.

Para este punto, la mezcla se puede congelar utilizando una máquina para hacer helados, o puede echar en un contenedor que es para congelar, cubra, y congele al menos por 4 horas. Si lo quiere congelar por más tiempo, mezcle de vez en cuando para quitar el hielo que se halla formado.

Sirva en vasos para postre, ponga fruta fresco encima, si gusta.

Se hacen 4 porciones.

SALSA VERDE

5-6 tomatillos

5-6 jalapeños

1-2 dientes de ajo

½ ramo de Cilantro

½ cebolla

1/2 aguacate

Hierva el tomatillo y jalapeño. Luego ponga en la licuadora y mezcle todos los ingredientes  juntos.  Puede agregar cilantro picado y sal al gusto.

ARRACHERRAS

Tiempo: 5 horas 40 minutos
Porción: Se hacen de 6 a 8 porciones

Ingredientes

• 2  cortes (1- a 1 1/4-lbs) de arrachera, quite la grasa
• 1  cerveza de 12-oz.
• 1/4  taza de jugo de naranja
• 1/4  taza de jugo de lima
• 2  a 3 cucharadas de salsa de chipotle
• 2  cucharadas de ajo picado
• 1 1/2  cucharada de sal
• 1 1/2  cucharadita de comino molido
• 3  cebollas moradas, picada en rodajas de ½ pulgada de ancho.
• Espray de Vegetal
• 12  tortillas de harina (8 pulgadas), calientes
• Gajos de lima

Preparación

1. Corte cada arrachera por la mitad. Ponga en una bolsa de plástico. Aparte mezcle la cerveza, jugo de naranja, jugo de lima, salsa de chipotle, y ajo. Eche encima de las arracheras adentro de la bolsa de plástico. Cierre la bolsa y ponga en el refrigerador por al menos 5 horas o toda la noche.

2. Prepare la parrilla de gas o carbón ponga el fuego a mediano-alto.

3. Remueva las arracheras de la marinada. Quite el exceso con toallas de papel. Mezcle la sal y comino y unte en las arracheras. Eche espray de vegetal encima de las cebollas y cocine con las arracheras. Cocine a su gusto.

4. Después de cocinarlas, espere 5 minutos antes de cortar la carne (para que los jugos naturales se distribuyan por toda la carne). Sirva la carne con cebollas y tortillas, gajos de lima, y salsa picante.

Información de Nutrición

Calorías: 463 (33% de grasa)

Proteína: 32g

Grasa: 17g (sat 5.1)

Carbohidratos: 43g

Fibra: 3.4g

Sodio: 1345mg

Colesterol: 58mg

JUNE 2010 – MEXICAN FIESTA RECIPES

AGUA DE HORCHATA – CINNAMON ALMOND COOLER

½ cup uncooked white rice

2 strips of orange peel (2” long)

2 sticks cinnamon (3” long)

3 whole cloves

3 whole allspice berries

3-4tbsp honey

4 ½ cup water

½ tsp vanilla extract

½ tsp almond extract

In a large bowl, combine the rice, orange peel, cinnamon sticks, cloves, allspice, 3 tbsp of honey and the water.  Let stand in the fridge for 1 ½ hours, or until the rice is soft.  Transfer to a blender or food processor and puree till smooth.  Pour the mixture through a strainer lined with cheesecloth or paper towels into a pitcher.  Stir in the vanilla extract and the almond extract.  Taste and add more honey if needed.  Refrigerate for at least 4 hours or up to 4 days.  Add chopped fruit, orange segments or pureed melon for added color and flavor – if desired.

OATMEAL HORCHATA

2 tbsp oatmeal

1 can evaporated milk

Sugar and cinnamon to taste

Blend and strain and add to 1 liter of water.  Presoak oatmeal for a few hours beforehand.

Fruit Salsa

Ingredients

• 2 kiwis, peeled and diced
• 2 granny smith apples – peeled, cored and diced
• 8 ounces raspberries
• 1 pound strawberries
• 2 tablespoons cane sugar
• 1 tablespoon brown sugar
• 3 tablespoons strawberry fruit preserves, any flavor
• 10 (10 inch) flour tortillas
• butter flavored cooking spray
• 2 cups cinnamon sugar

Directions

1. In a large bowl, thoroughly mix kiwis, apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.

Sorbete de Jamaica

Ingredients:

• 3 cups water
• 3 tablespoons jamaica (dried hibiscus flowers)
• 3/4 cups sugar

Place the water and the jamaica in a medium saucepan, bring to a boil and lower heat. Cover and simmer for 5 minutes.

Remove the pan from the heat and let the mixture steep, covered, for 10 minutes.

Add the sugar, stirring until completely dissolved.

Strain the mixture into a bowl, chill in the refrigerator.

At this point, the mixture can be frozen using an ice cream maker, following manufacturer’s directions, or poured into a freezer safe container, covered, and frozen at least four hours. If freezing longer, remove from freezer and stir from time to time to break up any ice crystals which may have formed.

Serve in dessert glasses, topped with fresh fruit if desired.

Makes 4 servings.

SALSA VERDE

Tomatillo – 5-6

Jalapeno – 5-6

Garlic – 1 clove

Cilantro – ½ bunch

Cebolla – ½

Dos aguacates

Boil tomatillo y jalapeño juntos.  Then put in a blender and mezclar.  Top with extra cilantro si quieres.

ARRACHERAS

Total Time: 5 hours 40 minutes
Yield: Makes 6 to 8 servings

Ingredients

• 2  1- to 1 1/4-lb. skirt steaks, trimmed of membrane and excess fat
• 1  12-oz. bottle or can beer
• 1/4  cup  fresh orange juice
• 1/4  cup  fresh lime juice
• 2  to 3 tbsp. chipotle hot sauce, such as Tabasco Chipotle Pepper Sauce, plus more for serving
• 2  tablespoons  minced garlic
• 1 1/2  tablespoons  coarse kosher salt
• 1 1/2  teaspoons  ground cumin
• 3  large red onions, cut into 1/2-in.-thick slices
• Vegetable-oil spray
• 12  flour tortillas (8 in. each), warmed
• Lime wedges

Preparation

1. Cut each steak in half crosswise. Put in a large resealable plastic bag. Stir together beer, orange juice, lime juice, hot sauce, and garlic, then pour over steaks. Seal bag and refrigerate at least 5 hours and up to overnight.

2. Prepare a gas or charcoal grill for medium-high heat (see “Set Up Your Grill: Direct Grilling,” below). Keep a spray bottle filled with water on hand for any flare-ups.

3. Drain meat and discard marinade. Blot dry with paper towels. Mix salt and cumin and rub into meat. Spray onions lightly with oil and set, with steaks, on a cleaned and oiled cooking grate. Do not cover. For medium-rare to medium doneness (cut to check), grill steaks 3 to 4 minutes per side if less than 1/2 in. thick; add 1 more minute per side if more than 1/2 in. thick. Turn steaks at least once while grilling (more if juice starts to pool on surface). Grill onions, turning once, until browned on both sides and cooked through, 8 to 10 minutes total.

4. After removing steaks from grill, let rest 5 minutes (so juices redistribute through the meat) before slicing. With a sharp knife at a slight diagonal, cut across grain into thin strips. Serve meat and onions with tortillas, lime wedges, and hot sauce.

Set up your grill: Direct Grilling

ON CHARCOAL: Ignite 75 to 85 briquets in a chimney starter (or on the fuel grate); open grill vents. When coals are coated with ash, spread into an even layer (if you like, leave a small area empty to create a cooler zone). Check heat: If you can hold your hand 1 or 2 in. above cooking-grate level only 1 to 2 seconds, that’s high heat. For medium-high heat, wait until you can hold your hand there only 2 to 3 seconds.

ON GAS: Turn all burners to high, close lid, and heat for 15 minutes. Then adjust to desired heat.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories:

463 (33% from fat)

Protein:

32g

Fat:

17g (sat 5.1)

Carbohydrate:

43g

Fiber:

3.4g

Sodium:

1345mg

Cholesterol:

58mg

JUNE 2010 – SHOPPING ON A BUDGET – RECIPES / RESOURCES

FOOD SHARE AMERICA

1) Anyone can participate and save on groceries-no income or other requirements! Save up to 50%!  There are 3 ways to order:

1) ONLINE at   with a credit card,

2) BY PHONE at 1-800-933-7427 with credit card or food stamps

3) At the FIRC office in Dillon, with cash, check, or food stamps.

Ordered food will need to be picked up at the Senior Center in Frisco at a specified date and time. Any questions? Send an email or give Robert Murphy a call (970)262-3888.

SHOPPING ON A BUDGET WEEKLY MENU PLAN

Monday Plan

• Breakfast: Tropical Smoothie, Scrambled Eggs and Toast
• Lunch:  Tuscan Tuna Salad
• Dinner:  Pork chops and Stir Fry with Rice
• Snacks:  Orange and Jell-o with Raspberries

Tuesday’s Plan:

• Breakfast:  Oatmeal
• Lunch:  Peanut Butter Banana Black Berry Sandwiches with sliced carrots
• Dinner:  Refried bean tostadas with chili lime corn
• Snacks:  Berry Cobbler

Wednesday’s Plan:

• Breakfast:  Rice Pudding Cereal
• Lunch:  Tuna Salad on Pita with an orange
• Dinner:  Baked Chicken with carrots and potatoes
• Snacks:  Mango and raspberry fruit popsicles

Thursday’s Plan:

• Breakfast:  French Toast with homemade apple syrup
• Lunch:  Toasted pita pea salad with carrots and cucumber dip
• Dinner:  Eggplant parmesan
• Snacks:  Chocolate chip peanut butter cookies

Friday’s Plan:

• Breakfast:  Oatmeal and orange
• Lunch:  Taco Salad with lime vinaigrette
• Dinner:  Baked Pasta
• Snacks:  Cucumber dip with carrots and Broiled Pineapple

Saturday’s Plan:

• Breakfast:  Whole Wheat Pancakes
• Lunch:  Left over baked Pasta
• Dinner:  Chicken onion kebabs and Baked sweet potato fries
• Snacks:  Tropical mixed fruit with yogurt and nuts; chocolate dipped bananas with nuts

Sunday’s Plan:

• Breakfast:  Eggs in a basket
• Lunch:  Tuna Pasta Salad and watermelon
• Dinner:  Pizza – cheese, pineapple and mushroom
• Snacks:  Yogurt and pineapple/mango popsicles

TROPICAL SMOOTHIE

• 1 cup skim milk
• 1 cup tropical fruit
• 1 handful of ice

Put in a blender and blend.

TUSCAN TUNA WITH WHITE BEANS

• 1  tablespoon  extra-virgin olive oil
• 1  medium onion, chopped
• 1  garlic clove, minced
• 2  (15.5 oz.) cans white kidney beans (cannellini)
• 1/2  teaspoon  dried oregano
• 2  (6 oz.) cans tuna in olive oil, drained
• Freshly ground white pepper

Preparation

Combine oil, onion and garlic in a heavy medium-size saucepan over medium-low heat. Cook, stirring, until mixture is fragrant and golden, about 4 to 5 minutes. Add beans and sage; cook, stirring, until hot, about 5 to 6 minutes.

Stir in tuna and cook until just heated through, about 2 minutes. Season to taste with freshly ground white pepper. Garnish with chopped tomatoes and parsley, if desired. Serve immediately.

Nutritional Information

Calories:

369

Fat:

11g (sat 2g)

Protein:

31g

Carbohydrate:

33g

Fiber:

9g

Cholesterol:

26mg

Sodium:

794mg

PORK CHIPS AND RICE STIR FRY

• 4 pork chops
• ¼ cup lime juice
• 2 tbsp lo-sodium soy sauce
• 2 tbsp honey
• Salt and pepper to taste
• 2 bags of frozen stir fry and rice mix
• 2 tsp fresh ginger
• 1 tbsp lo-sodium soy sauce
• 1 tbsp honey

Marinade pork chops in lime, soy, honey, salt and pepper for 4 hours minimum.  Bake in oven at 400 for 40 minutes or until pork temperature reaches 160 F.  Once the pork has been cooking for 20 minutes add a small splash of water to a frying pan and add the stir fry mix.  While stirring the stir fry mix add ginger, soy sauce and honey for 10 minutes or until a fork will go through the broccoli.

JELLO WITH FRUIT

• 1 package of strawberry (or any fruit flavored jell-o)
• 1 cup of fresh berries

Make jell-o as directed and add berries just before placing in the refrigerator.

OATMEAL – 1 serving

• ½ cup oatmeal
• 1 cup milk
• Add nuts for added protein

Bring oatmeal and milk to a boil and stir constantly till thickens.  Add nuts, fruit or berries if desired.

PEANUT BUTTER BERRY SANDWICHES – 1 serving

• 2 tbsp peanut butter
• 8 berries
• ½ banana
• 2 slices of bread

Spread the peanut butter on both slices.  Add banana slices on one slice and berries to the other and put them together.

REFRIED BEAN TOSTADAS WITH CHILI LIME CORN

Ingredients

• 6  (6-inch) flour or corn tortillas
• 3/4  cup  fat-free refried beans
• 3/4  cup  jarred red salsa
• 1  cup  shredded Cheddar (about 2 1/2 oz.)
• 1  tablespoon  finely chopped fresh cilantro
• 1  cup  shredded Romaine lettuce
• 2  tablespoons  sour cream

Preparation

Preheat oven to 400°F. Mist every other cup of a 12-cup muffin tin with nonstick cooking spray. Press a tortilla into each sprayed cup, flattening out edges, and bake until golden, about 8 minutes.

Divide beans among tostadas, top with salsa and sprinkle with cheese. Return to oven and bake until warmed through, 7 to 10 minutes.

Place each tostada on a plate and sprinkle with cilantro. Top with some lettuce and a small dollop of sour cream. Serve with extra salsa, if desired.

Chili Lime Corn:

• 4 ears of corn
• 2 tbsp butter
• ½ tsp chili powder
• ½ tsp grated lime rind
• ¼ tsp salt
• ¼ tsp pepper

Boil ears of corn till a fork can go through the corn.  Melt butter in a sauce pan on the stove.  When the butter is melted add the rest of the ingredients to the butter and mix.  Remove from heat and spoon over ears of corn and serve.

CRUNCHY BERRY COBBLER

Crunchy Topping:

1 cup sugar
1 cup flour
1 teaspoon baking powder
pinch salt
1 egg

Mix together dry ingredients. Beat egg and combine with dry ingredients and work like pie crust.

Sprinkle over any sweetened fruit in a shallow dish.

Bake until browned (approx. 20 minutes) in 375 degree oven.

6 servings (this is an estimate)

Ingredients

• 1 cup all-purpose flour
• 2 teaspoons baking powder
• 3/4 cup white sugar
• 3/4 cup milk
• 1/4 cup butter
• 2 cups sliced fresh fruit

Directions

1. Preheat oven to 325 degrees F (165 degrees C). Melt butter in a 9 x 9 inch baking dish.
2. Blend together flour, baking powder, sugar, and milk.
3. Pour batter in baking dish over the butter. Sprinkle fruit on top of the batter, do not stir. Bake for 1 hour or until golden brown.

RICE PUDDING CEREAL

• 1 cup cooked brown rice
• ½ cup cottage cheese
• ½ cup plain yogurt

For instant rice pudding, mix cooked rice, cottage cheese and yogurt.  Sweeten with a little honey or mashed banana, if desired.  Raisins, cinnamon and nutmeg are also tasty on this breakfast treat.

TUNA SALAD ON PITA

• 2 cans tuna, drained
• ½ cup sour cream
• ¼ tsp garlic salt
• ¼ tsp pepper

Mix all ingredients together and stuff into a slice of pita bread.

BAKED CHICKEN WITH CARROTS AND POTATOES

• 1 lb of chicken
• 1 tbsp olive oil
• ½ cup water
• ¼ tsp salt
• ¼ tsp pepper
• ¼ tsp garlic salt

Mix olive oil, water and rest of ingredients in a 9×13 pan and add chicken.  Bake chicken at 425 for 30 minutes until center of chicken is white.

• 6 carrots sliced into thin coin shaped slices
• 4 potatoes diced into ¼” pieces with skin left on

Boil the carrots and potatoes for 10 minutes.  Drain the water from the carrots and potatoes.  Place a small amount of olive oil to grease a 9×9 pan and add the potatoes and carrots.  Sprinkle a small amount of salt and pepper on top and bake with the chicken at 425 until crispy and golden brown on top.

FRUITSICLES

• 2 cups frozen fruit juice thawed
• ½ cup fresh fruit (mango and raspberries)

Mix fruit and juice and place in cups or ice trays.  Place a stick in cups or trays and freeze for 8 hours.

FRENCH TOAST WITH APPLE SYRUP

• 8 slices of whole wheat bread
• 2 eggs
• ½ cup milk
• Cinnamon
• Sugar
• 1 tbsp corn starch

Apple syrup:

• 2 cups of apple juice
• 2 cups sugar
• ¼ tsp cinnamon
• Bring all ingredients to a boil over medium heat and simmer for 5 minutes to let thicken.

Whisk eggs, milk, cinnamon and sugar together.  Dip slices of bread in the mixture and place on a greased pan to cook for 5 minutes each side.  Top with the syrup, fresh fruit, nuts or nut butter.

PITA PEA SALAD

Ingredients

• 3  pitas
• 1/3  cup  plus 1 Tbsp. extra-virgin olive oil
• Salt and pepper
• 1/4  cup  lime juice
• 2  stalks celery, thinly sliced
• 1  cup  frozen peas, defrosted, drained and patted dry
• 1/2  red onion, thinly sliced
• 1  cup  cucumber, peeled, seeded and diced
• 1  cup  baby spinach
• 2 tbsp sunflower seeds
• 5  ounces  crumbled feta (optional)
• 1  tablespoon  chopped mint (optional)
• 1  tablespoon  chopped parsley (optional)

Preparation

Preheat oven to 350°F. Brush both sides of each pita with 1 Tbsp. olive oil and sprinkle with salt and pepper. Cut pitas into strips about 1 inch wide and 3 inches long. Place pita strips on a baking sheet and bake until golden brown, about 20 minutes.

Whisk lemon juice and 1/3 cup olive oil in a small bowl and season with salt.

Place toasted pita strips in a large salad bowl. Add celery, peas, onion and cucumber. Toss with lemon vinaigrette.

Just before serving salad, gently fold in spinach, feta, mint and parsley. Season with pepper.

CUCUMBER DIP

• 1 cucumber
• 1 cup sour cream or nonfat plain yogurt
• 1/8 tsp salt
• 1/8 tsp pepper

Peel and grate cucumber into a small bowl.  Mix the rest of the ingredients together and dip veggies in!

EGGPLANT PARMESAN

Prep Time: 12 minutes
Cook Time: 45 minutes
Yield: 6 Servings
Cost per Serving: $1.25

Ingredients

• 1  (1.5 lb.) eggplant
• Cooking spray
• 1  cup  shredded Parmesan
• 2  cups  shredded mozzarella
• 1 1/2  cups  spaghetti sauce or marinara sauce

Preparation

Preheat oven to 375°. Peel eggplant, if desired, and cut into 1/4-inch-thick slices. Arrange half of the eggplant slices in a lightly greased 11-by-7-inch baking dish that’s 1 1/2 inches deep. Layer half of the Parmesan cheese over eggplant, followed by 3/4 cup mozzarella and half of the spaghetti sauce. Repeat.

Cover dish and bake for 40 minutes or until eggplant is tender. Uncover, top with remaining 1/2 cup mozzarella cheese, and bake for 5 more minutes or until cheese melts.

PEANUT BUTTER CHOCOLATE CHIP COOKIES

Ingredients

• 1 cup butter, softened
• 1 1/2 cups packed brown sugar
• 2 eggs
• 1 cup peanut butter
• 1 teaspoon vanilla extract
• 2 3/4 cups all-purpose flour
• 1/4 cup cornstarch
• 3/4 teaspoon salt
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1 cup semisweet chocolate chips

Directions

1. Preheat oven to 350 degrees F (180 degrees C).
2. Cream together butter and brown sugar. Beat in eggs, peanut butter and vanilla.
3. Add flour, cornstarch, salt, baking soda and baking powder. Stir in chocolate chips.
4. Roll into balls about 1 1/2 teaspoonfuls (or use cookie scoop) and place onto ungreased cookie sheets about 2 inches apart. Flatten slightly because they do not flatten much while cooking.
5. Bake for 10 minutes.

TACO SALAD WITH LIME VINAIGRETTE

• 1 (8oz) package of mushrooms
• 2 cups kidney beans drained
• 2 tsp taco seasoning
• 1 head of romaine lettuce chopped finely
• 1 cup thinly sliced red onion
• Salsa
• Vinaigrette
• Mexican blend cheese
• Tortilla chips (home made – baked)

Coat a skillet with cooking spray or a little water.  Add mushrooms and beans and sauté with taco seasoning.   In a bowl mix all the ingredients and serve

CILANTRO LIME VINAIGRETTE

2 tbsp finely chopped cilantro

3 tbsp red wine vinegar

2 tbsp olive oil

1 tsp lime rind, grated

1 tsp minced garlic

Whisk together in a bowl and serve 1 tablespoon over each salad serving.

BAKED PENNE PASTA

1 lb cooked whole wheat penne (or any type of pasta) pasta

1 bag sautéed peppers and onions mix

Salt

3 ½  cups tomato sauce

1 lb Shredded Mozarella

1 lb turkey sausage, cooked (optional)

¾ cup parmesan cheese, divided

½ tsp black pepper

Pinch of red pepper flakes (optional)

Preheat oven at 400 degrees.  Toss pasta with marinara sauce, mozzarella, half of the parmesan, black pepper and the red pepper.  Oil a 9×13 inch pan.  Cover pasta with mozzarella and parmesan and bake until brown on top, about 30 minutes.

BROILED PINEAPPLE

• 8 pineapple slices
• 2 tbsp melted butter
• ½ cup brown sugar
• 1/3 cup flaked coconut or nuts (optional)

Preheat oven to 500.  Place pineapple slices on greased cookie sheet.  Drizzle with butter and sprinkle sugar on top.  Broil till sugar melted.  Serve with plain yogurt, ice cream or with pound or angel cake.

WHOLE WHEAT PANCAKES

• 1 cup whole wheat flour
• 1 tsp baking soda
• 2 tsp brown sugar
• 1 tsp cinnamon
• 2 cups milk (or water)
• 1 egg (optional)

Mix together ingredients and pour on greased pan.  Flip when bubbles cover the entire surface of the pancake.  Top with homemade syrup, fruit, nut butter or nuts.

CHICKEN ONION KEBABS

Ingredients

• Barbecue Dipping Sauce:
• 2  tablespoons  ketchup
• 1  onion, grated
• 2  tablespoons  lemon juice
• Dash of Tabasco sauce, or to taste
• 1 tbsp brown sugar

Kebabs:

• 3  boneless, skinless chicken breasts (about 1 3/4 lb.), cut into 1-inch cubes
• 2  tablespoons  lo-sodium soy sauce
• 1  tablespoon  lemon juice
• 1  tablespoon  olive oil, plus more for brushing
• 1 1/2  onions, quartered, layers separated
• Salt and pepper

Preparation

Make sauce: Combine ketchup, onion, lemon juice, brown sugar and Tabasco sauce in a small bowl and whisk until blended. Serve at room temperature or chill.

Make kebabs: Preheat broiler or prepare a charcoal fire and let burn to a gray ash. Toss chicken with soy sauce, lemon juice and olive oil in a bowl until well mixed. Set aside to let chicken marinate at room temperature for at least 15 minutes. (The chicken can marinate, covered, in the refrigerator for up to 24 hours.)

Thread chicken cubes onto 8 long metal skewers, alternating with onion pieces. Brush each skewer with olive oil and season with salt and pepper

Set broiling pan or grill about 6 inches from heat source. Broil or grill kebabs, turning often, until chicken is lightly browned and cooked through and onions are lightly charred on ends, about 10 minutes. Serve kebabs hot with barbecue dipping sauce.

BAKED SWEET POTATO FRIES

4 sweet potatoes
1/4 cup olive oil
salt to taste
Preheat oven to 425 degrees.

Slice potatoes with skin on to French fry sized slices.  Coat with olive oil and salt in a bowl.  Place on a cookie sheet and bake till golden brown and crisp.

CHOCOLATE COVERED BANANAS

Ingredients

• 6  ripe but firm bananas
• 6  ounces  semisweet chocolate chips
• 1  tablespoon  vegetable oil
• 1  cup  sprinkles, chopped nuts, toasted coconut or Heath bar bits

Preparation

Line a rimmed baking sheet with parchment or waxed paper. Peel bananas and insert a craft stick about halfway into each one. Set bananas on baking sheet and freeze until well chilled, about 20 minutes.

Combine chocolate chips and oil in microwave-safe bowl and microwave on high until just melted, 1 to 2 minutes (stir every 20 seconds). Stir until smooth. (Or place chips and oil in a heatproof bowl and set over a pan of simmering water to melt.)

Place sprinkles, nuts, coconut or Heath bar bits in a shallow bowl. Use a thin metal spatula to coat each banana with chocolate. Working over topping bowl, sprinkle each coated banana with topping. Place bananas back on baking sheet and freeze until chocolate is firm, at least 30 minutes and up to 1 day.

Nutritional Information

Calories:

377

Fat:

21g (sat 6g)

Protein:

9g

Carbohydrate:

50g

Fiber:

6g

Cholesterol:

0mg

Sodium:

3mg

EGGS IN A BASKET

2 cups flour

½ tsp salt

2 tsp baking powder

½ cup butter or oil

2/3 cup milk

6 eggs

½ cup milk

Salt and pepper to taste

Shredded cheese for topping (optional)

Stir together dry ingredients.  Cut in butter until crumbly.  Add milk until dough forms into a ball.  Knead gently for 5-10 times.  Roll out on a floured surfaced about ½ inch thick.  Cut into squares and place in oiled muffin tins.  Whisk together eggs and ½ cup milk with salt and pepper.  Pour egg mixture evenly over the biscuit dough and top with cheese if desired.  Place in the oven for 10-15 minutes at 400 degrees.  Egg amount can be increased along with the milk.  If you only want to make a few eggs in a basket do so and use the rest of the dough for biscuits.  Spinach, mushrooms, onions and pepper can be added for more nutritional value.

TUNA PASTA SALAD

1 box pasta, cooked

½ cup diced carrots

2 tomatoes, diced

2 celery stalks, thinly sliced

1 green onion, sliced

½ cup sour cream

2 cans of tuna, drained

Salt, pepper and garlic salt to taste

Mix ingredients together and serve.  If left over pita – toast it and serve with the salad.

PINEAPPLE, MUSHROOM, CHEESE PIZZA

• 1 package pizza dough
• ½ cup water
• 1 cup tomato sauce
• 2 tsp oregano (optional)
• ½ can pineapple
• 4 oz mushrooms
• 8 oz bag mozzarella

Mix the pizza dough with water.  Roll out into a circle of dough on a floured surface.  Place onto a pizza pan or cookie sheet that’s greased to bake.  Spread out the sauce and toppings on the dough and bake at 425 for 12-14 minutes until cheese is golden brown colored.

YOGURT POPSICLES

1 cup plain yogurt

1 cup fruit juice

1 tsp vanilla

1 tbsp honey

½ can of pineapple

1 mango diced

Mix all ingredients together and place in paper cups.  Freeze for ½ hour and then add spoons or sticks to the center of the cups.  Continue to freeze for 4-8 hours until completely frozen.

SUMMIT COUNTY FOOD RESOURCES

___Food Banks/Food Pantries
DILLON/SILVERTHORNE:
-Dillon Community Church hours Monday and Wednesday 4:30pm-5:30pm and Friday 1:30pm-2:30pm. Located at 371 E. La Bonte Street, Dillon. 970-468-2461. www.dillonchurch.org
- Family and Intercultural Resource Center (FIRC) hours Tuesdays 12:30pm-3:30pm and Thursdays 2pm-5pm. Located at 330 Fiedler Ave, Dillon. 970-262-3888. www.summitfirc.org
BRECKENRIDGE:
-Father Dyer United Methodist Church hours Tuesdays and Thursdays 10am-12pm. Located at 310 Wellington Road, Breckenridge.
FRISCO:
- Church of Christ hours Mondays and Wednesdays 3:30pm-5:30pm. Located at 998 7th Avenue, Frisco
________Free Community Dinners
DILLON/SILVERTHORNE:
- Rotary Club and Elks Lodge, 5pm-7 m Tuesdays. Located at the Elks Lodge 1321 Blue River Pkwy, Silverthorne
BRECKENRIDGE:
- St. John the Baptist Episcopal Church Tuesdays 6pm-7pm. Located at 100 North French Street, Breckenridge NOTE: Seasonal Only-to check, call (970) 453-4264
- Father Dyer United Methodist Church Sundays 6:00pm. Located at 310 Wellington Road, Breckenridge
Low-Cost Groceries and other Food Assistance
Food Share America is a program available to everyone. Order food each month and save up to 50%on your grocery bills. Frozen Meat, Produce, and Dry Goods are available. Order with Cash, Check, Credit, or Food Stamp Card. Order at FIRC office M-F 9am-5pm 330 Fiedler Ave in Dillon, by phone at 1-800-933-7427, or online at www.sharecolorado.com Questions? Come by the FIRC office or call us at 970-262-3888
Food Assistance, commonly known as “Food Stamps”, can be applied for at the Department of Social Services office in the Medical Offices building, 360 Peak One Drive, in Frisco (next to the hospital). Eligibility based on income and family size. 970-668-9160
SUMMIT COUNTY
FOOD HELP
Sustainable food solutions for
Summit County
FOOD POLICY COUNCIL
The FPC will support local efforts to:
1. Grow and acquire sustainable healthy foods
2. Serve the hungry
3. Educate our community
Information on other community services available at www.summitcares.org
Food Policy Council:www.highcountryconservation.org/sustainable_foods.htm#FPC

ASISTENCIA CON LOS ALIMENTOS EN EL CONDADO DE SUMMIT

Bancos/Dispensas de alimentos
DILLON/SILVERTHORNE:
- La Iglesia Dillon Community horas Lunes y Miércoles 4:30pm-5:30 pm y Viernes 1:30pm-2:30pm. Dirección 371 E. La Bonte Street en Dillon. 970-468-2461. www.dillonchurch.org
- Centro de Recursos Familiares e Interculturales (FIRC) horas Martes 12:30-pm3:30pm y Jueves 2-pm-5pm. Dirección 330 Fiedler Ave in Dillon. 970-262-3888. www.summitfirc.org
BRECKENRIDGE:
- La Iglesia Father Dyer horas Martes y Jueves 10am-12pm. Dirección 310 Wellington Road Breckenridge.
FRISCO:
- La Iglesia Church of Christ horas Lunes y Miércoles 3:30pm-5:30pm. Dirección 998 7th Avenida in Frisco
________Cenas gratis para la comunidad
DILLON/SILVERTHORNE:
- El Club Rotary y Elks Lodge, 5pm-7pm Jueves. Dirección en el Elks Lodge. 1321 Blue River Pkwy, Silverthorne
BRECKENRIDGE:
- La Iglesia St. John the Baptist Martes 6pm-7pm. Direccion 100 North French Street Breckenridge. NOTA: solo estacional, para chequear, llame al (970) 453-4264
- La Iglesia Father Dyer Domingos 6pm. Dirección 310 Wellington Road Breckenridge
Alimentos de bajo costo y otros servicios
Food Share America es un programa al alcance de todos. Orden de alimentos cada mes y ahorrar hasta un 50% en sus facturas de comestibles. La carne congelada, frutas/verduras y mas están disponibles. Se puede pagar con efectivo, cheque, crédito, o tarjeta de Cupones para Alimentos. Orden en la oficina de lunes a viernes FIRC Ave 9 a.m.-5 p.m. 330 Fiedler en Dillon, por teléfono al 1-800-933-7427 o en línea en www.sharecolorado.com .Preguntas? Venga por la oficina de FIRC o lláme al 970-262-3888
Asistencia alimentaria, comúnmente conocida como “Food Stamps”, se puede solicitar en el Departamento de Servicios Sociales en el edificio de Oficinas de Médicos, 360 Peak one Drive, en Frisco (al lado del hospital). Elegibilidad según los ingresos y tamaño de la familia. 970-668-9160
ASISTENCIA CON LOS ALIMENTOS EN EL CONDADO DE SUMMIT
Soluciones sostenibles de alimentos para el Condado de Summit
CONSEJO DE POLITICA ALIMENTARIA
1. Crecer y adquirir alimentos saluda-bles sostenible 2. Servir a los hambrientos 3. Educar a nuestra comunidad
Información sobre otros servicios comunitarios disponible en www.summitcares.org
Food Policy Council:www.highcountryconservation.org/sustainable_foods.htm#FPC

CENTRAL AMERICAN DELIGHTS MADE HEALTHY

Makes 4-5 pupusas

• Masa harina — 2 cups
• Warm water — 1 cup
• Filling (see variations) — 1 cup

Method

1. In a large bowl, mix together the masa harina and water and knead well. Knead in more water, one tablespoonful at a time if needed, to make a moist, yet firm dough. (It should not crack at the edges when you press down on it.) Cover and set aside to rest for 5 to 10 minutes.
2. Roll the dough into a log and cut it into 8 equal portions. Roll each portion into a ball.
3. Press an indentation in each ball with your thumb. Put about 1 tablespoon of desired filling into each indentation and fold the dough over to completely enclose it. Press the ball out with your palms to form a disc, taking care that that the filling doesn’t spill out.
4. Line a tortilla press with plastic and press out each ball to about 5-6 inches wide and about 1/4-inch thick. If you don’t have a tortilla press, place the dough between two pieces of plastic wrap or wax paper and roll it out with a rolling pin.
5. Heat an ungreased skillet over medium-high flame. Cook each pupusa for about 1-2 minutes on each side, until lightly browned and blistered. Remove to a plate and hold warm until all pupusas are done. Serve with curtido and salsa roja.

Variations

• Pupusas de Queso: With a cheese filling. Use grated quesillo, queso fresco, farmer’s cheese, mozzarella, Swiss cheese or a combination. Add some minced green chile if you like.
• Pupusas de Chicharrones: With a filling of fried chopped pork and a little tomato sauce. A reasonable facsimile can be made by pulsing 1 cup of cooked bacon with a little bit of tomato sauce in a food processor.
• Pupusas de Frijoles Refritos: With a refried bean filling.
• Pupusas Revueltas: Use a mixture of chicharrones, cheese and refried beans.
• Pupusas de Queso y Loroco: With a cheese and tropical vine flower filling. Loroco can be found in jars at many Latin markets.
• Pupusas de Arroz: A variety of pupusa that uses rice flour instead of corn masa.
• Cooked potatoes or finely minced, sautéed jalapeño peppers are also tasty fillings. Try a mixture of different fillings.
• The above recipe uses masa harina, a special dried cornmeal flour used in making tortillas, tamales, etc. If you are able to get fresh masa, definitely use it instead. The flavor will be much fresher. Just substitute the masa harina and water with fresh masa. One pound will make about 4-6 pupusas depending on size.
• COLESLAW FOR THE PUPUSAS

Ingredients

• 1 small (2-pound) head green cabbage, thinly sliced
• 1 large carrot, coarsely grated
• 1/4 cup minced onion
• 1/2 cup cider vinegar

Preparation

Blanch cabbage in a large pot of boiling water 1 minute, then drain and transfer to a large bowl of ice water to stop cooking. Drain well.

Stir together cabbage, carrot, onion, vinegar, and 2 teaspoons salt in a large bowl and chill, covered, at least 2 hours.

Cooks’ note: Slaw improves in flavor if made ahead and can be chilled up to 2 weeks (stir occasionally).

Salvadorian “Quesadilla” Cake

Ingredients

• 1 3/4 cups sifted cake flour (not self-rising; sift before measuring)
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 stick unsalted butter, softened
• 3/4 cup sugar
• 2 large eggs whites at room temperature 30 minutes
• 3 tablespoons fat free sour cream
• 1/2 ounces finely grated parmesan (add a bit more)
• 1/2 cup skim milk
• 1 teaspoon sesame seeds, not toasted

• Equipment: a 9- by 5-inch loaf pan

Preparation

Preheat oven to 400°F with rack in middle. Line bottom and sides of pan with parchment paper.

Whisk together flour, baking powder, and salt. Beat butter and sugar in another bowl with an electric mixer at medium-high speed until pale, about 1 minute. Beat in eggs, sour cream, and cheese.

Reduce speed to low and mix in milk. Add flour mixture and mix until just combined.

Transfer batter to pan and smooth top. Sprinkle with sesame seeds (if using). Bake until a wooden pick or skewer inserted into center of cake comes out clean, 30 to 40 minutes.

Cool to warm in pan, 20 to 30 minutes. Turn cake out onto a rack. Serve cake slightly warm or at room temperature.

Rellenitos de plátano
Guatemala

Ingredientes:

• 4 plátanos
• 1 lata de frijoles negros
• Espray para cocinar
• azúcar y canela (opcional)

Preparación:

Se cuecen los plátanos hasta que estén blanditos, ya cocidos se machacan hasta que queda un puré, luego se hacen bolitas y se le abre un hueco al centro y se le ponen dos cucharaditas de frijol, se cierran y se ponen espray para cocinar en una bandeja de hornear.  Hornea los platanos al 425 F para 20 minutos.

SE LES PUEDE PONER AZUCAR Y CANELA ENCIMA YA TERMINADOS.

Stuffed Plantains

Ingredients:

• 4 plantains, diced and peeled
• 1 cans black beans
• Cooking spray
• Sugar and cinnamon for topping (optional)

Preparation:

Spray a frying pan with cooking spray and over medium heat cook the plantains until they are soft.  Remove from heat and put in a bowl to mash them or put them in a food processor until they are in a puree.  Make balls out of the plantains and make a hole in the center to put two teaspoons of beans.  Close the hole and place on a greased baking sheet.  Sprinkle with cinnamon and sugar.  Bake at 425 for 20 minutes.