By Rae Udy

President Ronald Reagan designated July as National Ice Cream Month in 1984. In the proclamation, ice cream was recognized as a fun and nutritious food enjoyed by 90 percent of Americans.
Start the celebration tomorrow, July 1st, with Creative Ice Cream Flavor Day. Soy Nut Ice Cream is creative and is an alternative for vegans and for people with dairy allergies.
July 7th is National Strawberry Sundae Day and a great day to have everyone pitch in and make their own sundaes.
On the 17th peaches are the star for National Peach Ice Cream Day. Peach Jam Ice Dream can be made in your freezer if you don’t have a ice cream maker. Vegans can enjoy this easy recipe also. Try your favorite jams for a new treat each time you make it.
Pull out all the stops for National Ice Cream Day on the 18th by serving up a southern favorite, Pecan Praline Ice Cream. There is nothing low-fat about this ice cream but calcium and protein are plentiful.
National Vanilla Ice Cream day is on the 23rd of July. This version is the old-fashioned kind with a little extra work to provide a better quality ice cream.
Have a cool month of ice cream.
http://library.thinkquest.org/2886/jul.htm

   

Soy Nut Ice Cream

1 cup soy nuts
2 pounds tofu, soft
1/2 (one-half) cup vegan sugar
1 1/2 (one and one-half) cups soy milk
1 teaspoon almond extract

In a food processor, grind soy nuts to a coarse consistency. Add tofu and sugar and blend. With the processor running, add soy milk and extract and process until mixture is smooth. Pour into an ice cream maker and process according to the manufacturer's directions. Yields one and one-half quarts.

   

Strawberry Sundaes

2 1/2 (two and one-half) cups strawberries, divided
1 pint nonfat vanilla ice cream or vanilla soy ice cream
1/2 (one-half) cup nonfat whipped topping
4 small mint sprigs

Place two cups hulled and washed strawberries in blender container and process on medium until smooth. Save one-half cup whole or sliced berries for garnish. Divide ice cream into four bowls. Pour crushed strawberries over ice cream, add a dollop of whipped topping and garnish with a mint sprig and reserved strawberries. Yields four sundaes.

   

Peach Jam Ice Dream

1 cup water
1/2 (one-half) cup sugar
3/4 (three-quarter) cup peach jam
1/4 (one-quarter) cup orange marmalade
1 1/2 (one and one-half) cups cranberry juice cocktail

In a medium sauce pan over medium heat, stir together water and sugar until sugar is dissolved. Add jam and marmalade, stirring to blend until melted. Stir in cranberry juice cocktail. Place mixture in a 9 � 9-inch metal baking pan and freeze for 30 minutes. Remove pan from freezer. Using a spoon, mound mixture into the center of the pan; stir mixture briefly with a wire whisk to aerate. Return pan to freezer for another 20 minutes, then whisk again. Repeat freezing and whisking process every 20 minutes for a total of 2 1/2 (two and one-half) hours. Cover tightly with plastic wrap and freeze until serving. Yields eight one-half cup servings.

   

Pecan Praline Ice Cream

2 tablespoons butter
4 tablespoons sugar
1/2 (one-half) cup finally chopped pecans
Pinch salt
1/2 (one-half) gallon heavy cream
2 cups sugar
2 tablespoons vanilla extract

Melt butter and sugar in a medium saucepan. Stir until mixture thickens and sugar crystallizes. Stir in nuts. Pour praline onto lightly buttered cookie sheet and set aside overnight. In a large mixing bowl, stir together cream, sugar and vanilla. Pour mixture into ice cream machine and process until almost firm. Stir in crumbled praline before final cure. Yields about 15 cups.

   

Vanilla Ice Cream

2 cups milk
1 3/4 (one and three-quarter) cup sugar
1/2 (one-half) teaspoon salt
2 cups half and half
1 Tablespoon vanilla extract
4 cups whipping cream

Scald milk until bubbles form around edge of pan. Remove from heat and stir in sugar and salt until dissolved. Stir in half and half, vanilla and whipping cream. Cover and chill 30 minutes. Freeze as directed in ice cream freezer. Yields four quarts.

BY Rae Udy

May in National Salad Month, according to United States Department of Agriculture, and the perfect time to enjoy the bounty of Spring.
The darker outer lettuce leaves are the most nutritious. Salad greens should never be stored near fruits that produce ethylene gases, like apples, because it will increase spoilage and cause brown spots on the lettuce.
Most dark greens used in salads are great sources of Vitamin C and A and are very low in calories. Free of fat and cholesterol, lettuce also supplies about four percent of DV needed for iron and dietary fiber in a one cup serving.
According to the Centers for Disease Control and Prevention website, www. fruitsandveggiesmatter.gov, there are four main types of lettuce and in each group there are several different varieties.
The most common type is the Crisphead group. Iceberg lettuce in the best example. This group in known for its crisp texture, mild flavor and round, cabbage-like appearance.
The Romaine group provide a stronger taste as is the key ingredient in Caesar salads. This lettuce has a loaf-like shape with darker outer leaves.
Butterhead groups include Boston and Bibb varieties. These are loose heads that form small cups or rose shaped lettuce leaves.
Looseleaf lettuce doesn’t form lettuce heads and the leaves are joined at the stem. Red leaf, green leaf and oak leaf are good examples.
Arugula, endive, chicory, escarole, lamb’s lettuce and raddicchio are just a few of the many kinds of lettuce available all year long.
You could eat a different salad every day during National Salad Month and still have more to try. Here are a sample to get you started.

http://healthymeals.nal.usda.gov/nal_display/index.php?info_center=14&tax_level=2&tax_subject=258&topic_id=1227
http://library.thinkquest.org/2886/may.htm
http://www.fruitsandveggiesmatter.gov/month/lettuce.html

   

Sweet and Sour Leafy Green Salad

SWEET AND SOUR LEAFY GREEN SALAD

5 cups Romaine lettuce leaves, torn and lightly packed
3 cups spinach leaves, lightly packed
2 cups mushrooms, sliced
2 oranges, peeled and sliced
1 cup pitted prunes, halved
1/2 (one-half) cup red onion, sliced
1/2 (one-half) cup nonfat honey-mustard dressing
1/4 (one-quarter) teaspoon black pepper, coarsely ground

Toss all ingredients in a large bowl. Yields four servings of three and one-quarter cups.

Calories 200, Fat 1g, Cholesterol 0, Fiber 7g, Sodium 365g.
http://www.fruitsandveggiesmatter.gov/month/lettuce.html

   

Black Bean Salad and Shredded Carrot Lettuce Wrap

1 15-ounce can black beans, drained
1/2 (one-half) cup red pepper, diced
1/2 (one-half) cup onion, diced
1/2 (one-half) cup corn, fresh or frozen
1 Tablespoon cilantro, chopped
2 Tablespoons chopped green onion
1/4 (one-quarter) cup Southwestern salad dressing
8 leaves Bibb lettuce, washed
1/2 (one-half) cup shredded carrots

Combine black beans, red pepper, onion, corn, cilantro and green onion. Toss with salad dressing. Spoon the black bean salad into lettuce cups. Top with shredded carrots. Serves eight.

Calories 80, Total Fat 0.5g, Protein 4g, Carbohydrates 13g, Dietary Fiber 5g

http://healthymeals.nal.usda.gov/schoolmeals/Recipes/recipefinder.php?term=salad&search_type=text&mode=results

   

Rae's Green Salad with Honey Balsamic Vinaigrette

1/4 (one-quarter) cup balsamic vinegar
1/4 (one-quarter) cup honey
1 tablespoon olive oil
8 cups mixed lettuce greens

Combine vinegar, honey and oil in small bowl and mix well. To serve, drizzle two tablespoons vinegar-honey dressing over lettuce greens. Toss to coat. Sprinkle with Parmesan, if desired. Yields four servings.

Calories 125, Total Fat 4g, Cholesterol 0, Dietary Fiber 4g, Protein 3g.

By Rae Udy

Sugar snap peas signal Spring is here. These crisp whole peas are great served fresh in salads, lightly steamed with a little lemon juice as a side dish or added to a stir-fry rice or grain main dish.
As part of the bean or legume family, sugar snap peas are protein-rich with almost six grams per cup. One cup of boiled sugar snap peas contain just 67 almost fat-free calories.
Fresh sugar snap peas or snow peas are a very good source of vitamin K. This vitamin is important for maintaining bone health. They are also a great source of folic acid and vitamin B6 to help fight osteoporosis and provide iron and vitamin C to help maintain your immune system.
Sugar snap peas look different than garden green peas. They are flat and the whole pod is edible. Small snap peas are more tender and sweeter than older, large pods. Snap off each end to remove stems before eating.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

   

Sugar Snap Peas and Bow Tie Pasta

1 pound whole wheat bow tie pasta
1 gallon boiling water
1/2 (one-half) teaspoon salt
2 Tablespoons olive oil
2 cups fresh sugar snap peas
1 Tablespoon minced garlic
1/4 (one-quarter) cup Parmesan cheese, freshly shredded
1 Tablespoon chopped fresh basil

Add pasta and salt to boiling water. Cook for eight minutes. Drain and rinse in hot water. Set aside and keep warm. Heat oil in a fry pan and add sugar snap peas and garlic. Cook and stir just until peas are tender crisp, about five minutes. Stir pea mixture into pasta and mix gently. Pour into serving bowl. Sprinkle with cheese and basil. Serves eight.

   

Sugar Snap Peas with Brown Rice

2 Tablespoons olive oil
1/4 (one-quarter) cup chopped onions
2 garlic cloves, minced
1 stalk celery, chopped
1 green pepper, chopped
1 teaspoon Cajun seasoning
1/4 (one-quarter) teaspoon salt
2 cups quick-cooking brown rice
2 cups cold water
1 cup sugar snap peas (fresh or frozen)
1/2 (one-half) cup carrots, cut into 1/4-inch (one-quarter) slices
1 green bell pepper, 1/2-inch (one-half) dice

Heat oil a large skillet. Cook onion, garlic, celery and green pepper for two minutes. Add seasonings, rice and water to vegetable mixture. Bring to boil and reduce heat to low. Cover and simmer ten minutes. Add sugar snap peas, carrots and pepper. Cover and cook until rice is tender and liquids are absorbed, about 10 minutes more. Yields eight servings.

   

Oriental Noodles and Sugar Snap Peas

12 ounces medium soy noodles, uncooked
2 teaspoons sesame or olive oil
4 cloves garlic, minced
2 teaspoons finely shredded fresh ginger root
1 red bell pepper, cut into thin strips
1 1/2 (one and one-half) cups fresh sugar snap peas
1/2 (one-half) cup canned low-sodium vegetable broth
1 tablespoon cornstarch
1 tablespoon low-sodium soy sauce
1/2 (one-half) cup green onions, thinly sliced
1/4 (one-quarter) cup chopped peanuts or cashews

Prepare noodles according to package directions. Heat oil in a large deep skillet or wok over medium-high heat until hot. Add garlic and ginger and stir-fry two minutes. Add bell pepper and snow peas to skillet and stir fry two minutes. Combine broth and cornstarch and mix well. Add broth mixture and soy sauce to skillet. Bring to a boil, stirring constantly until thick. Drain noodles and transfer to six serving plates. Spoon pea mixture over noodles and sprinkle with green onions. Garnish with peanuts. Serves six.

By Rae Udy

Today is St. Patrick’s Day and a great day to remember all things Irish, and there isn’t anything more Irish than potatoes.
There aren’t many foods that can claim a historical event started with them, but the potato can. In 1845, a blight ruined most of the potato crop in Ireland causing the Irish Potato Famine and the death of 750,000.
Today, potatoes are the number one vegetable crop in the world and Americans eat more potatoes, pound for pound, than any other vegetable.
Potatoes are a very good source of vitamin C with over 26 percent daily value. They are also a good source of B vitamins, potassium, manganese and dietary fiber. One medium baked potato has about 130 calories and is almost fat-free.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

   

Grandma Toots' New Potatoes with Button Mushrooms

1 pound small new red potatoes, scrubbed
2 Tablespoons butter or olive oil
1 pound fresh small button mushrooms
2 Tablespoons whole wheat flour
1 cup skim milk or soy milk
1/4 (one-quarter) cup low-fat sour cream or soy sour cream
1 teaspoon dried parsley

Scrub new potatoes and cut large ones in half, so they are all about the same size. Place in saucepan and cover with cold water. Bring to boil. Lower heat and simmer until tender, about 20 minutes. Drain and set aside. Wash mushrooms quickly under cold water and dry well. In a small skillet, melt butter and cook whole mushrooms two minutes. Sir in flour and cook over medium heat for two minutes. Remove from heat and stir in milk. Return to heat, stirring until thick. Stir in sour cream and parsley. Heat only long enough to warm the sour cream. Do not let it boil. Add potatoes and toss gently until well coated. Serves eight.

   

Spicy Baked Potato Skins and Tater Options

6 large Russet baking potatoes
1/4 (one-quarter) cup butter, melted
1 teaspoon chili powder
Salt and pepper to taste

Preheat oven to 400 degrees. Scrub potatoes and pierce each several times with a fork. Bake 45 minutes, or until tender. Cut each potato lengthwise into four quarters. Scoop potato pulp from skins leaving a one-eighth inch
thick shell. (Save pulp for another recipe below.) Brush skins inside and out with melted butter. Sprinkle with chili powder, salt and pepper. Place skins, skin-side down, on a baking sheet. Bake about 15 minutes or until crisp. Serve hot with low-fat Ranch dressing or Marinara sauce. Serves 12.

BAKED MASHED POTATOES: To mashed potato pulp add your choice of salt, pepper, sliced green onion, shredded cheese and fresh herbs. Top with bread crumbs, dot with butter and bake until heated through.
BAKED HASH BROWNS: Fry chopped onion in one tablespoon butter until tender. Stir in chopped baked potato pulp and continue to cook and stir until heated through.
BAKED POTATO SALAD: Toss potato pulp with one-quarter cup bottled vinaigrette dressing or low-fat mayonnaise, sliced green onion, chopped olives and celery. Toss well and chill.

   

Fresh Potato Nachos For One

1 medium potato, peeled and thinly sliced
1/4 (one-quarter) teaspoon salt
1/4 (one-quarter) cup taco or mild hot sauce
2 tablespoons canned chopped green chilies, drained
2 tablespoons chopped green onions
1/4 one-quarter cup low-fat shredded Cheddar cheese

Arrange potato slices in a microwave-safe pie plate or shallow baking dish. Sprinkle slices with salt and brush with half of the taco sauce. Cover and microwave on High four minutes, or until potatoes are tender. Brush potato slices with remaining taco sauce. Sprinkle with green chilies, green onions and cheese. Cover and microwave on High for 1 minute, or until cheese melts.

By Rae Udy

Can eating foods high in potassium help lower your risk of stroke or heart disease?
According to Italian researchers, loading up on potassium-rich foods like leafy greens, bananas and potatoes, may reduce the risk of stroke by 19 percent and coronary heart disease by eight percent.
The analysis was based on 10 studies published between 1966 and 2009 and included almost 280,000 adults. There were over 5,500 strokes and almost 3,100 coronary heart disease events during the follow-up period ranging from five to 19 years.
The findings support global recommendations to increase consumption of potassium-rich foods in order to prevent vascular disease, said De. Pasquale Strazzullo, of the University of Naples.
Other foods high in potassium are soybeans, apricots, avocados, non-fat yogurt, prune juice and dried beans and peas.
Potassium-rich leafy greens are hidden in the sauce of Spinach Pesto and Spaghetti. One serving provides seven percent daily value needed for potassium, 11 grams of protein and 60 percent of vitamin A.
Sweet and Spicy Roasted Potatoes adds 30 percent more potassium in a simple to make dish. This tasty side dish is high in vitamin C with 61 percent and iron with 13 percent.
Everyone will love Banana Fritters and this easy dessert is rich in B vitamins and potassium with 12 percent.
http://www.nlm.nih.gov/medlineplus/news/fullstory_95962.html

   

Spinach Pesto and Spaghetti

1 pound whole wheat spaghetti
1 10-ounce package frozen spinach, thawed, well-drained
2 Tablespoons olive oil
1/4 (one-quarter) cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic
1/2 (one-half) teaspoon salt
1/2 (one-half) teaspoon dried basil
2 tablespoons butter
1/3 cup warm water
4 ounces crumbled Feta cheese

Prepare pasta according to package directions. Drain, rinse and keep warm. In blender or food processor, combine spinach, oil, Parmesan cheese, parsley, garlic, salt and basil. Blend at medium speed or process until finely chopped. Melt butter in water. With blender or processor running, gradually pour in melted margarine mixture until blended. Toss with pasta. Sprinkle Feta on top and serve eight.

   

Sweet and Spicy Roasted Potatoes

4 large baking potatoes
1/4 (one-quarter) cup Dijon mustard
1/4 (one-quarter) cup honey or maple syrup
1/3 (one-half) teaspoon crushed dried thyme leaves

Peel potatoes and cut each into bite-size pieces. Cover potatoes with water in large saucepan. Bring to a boil over medium-high heat. Cook potatoes 10 to 12 minutes or until just tender. Drain but do not rinse. Combine mustard, honey and thyme in small bowl. Toss potatoes with honey-mustard in large bowl until evenly coated. Arrange potatoes on foil-lined baking sheet coated with nonstick cooking spray. Bake in preheated 375 degree oven for 20 minutes or until potatoes begin to brown around edges. Serves eight.

   

Banana Fritters

1 cup whole wheat pastry flour
1 tablespoon sugar
1 teaspoon low-sodium baking powder
1/2 (one-half) teaspoon salt
2 eggs
1/2 (one-half) cup skim or soy milk
2 tablespoons vegetable oil
6 medium firm, ripe bananas
Oil, for frying

In a small bowl, mix flour, sugar, baking powder and salt. In another small bowl, beat eggs, milk and oil together with a rotary beater or whisk. Combine liquid ingredients with dry ingredients and stir until all flour is moistened. Slice bananas in half lengthwise. Dip into batter and drain any excess batter. Drop bananas into at least two inches hot oil, 375 degrees on deep frying thermometer, in a deep skillet or deep-fat fryer. Fry a few at a time, turning once, two or three minutes or until golden brown. Drain on paper towels. Serve immediately to six.

By Rae Udy

Beets are thought to have originated in prehistoric times in North Africa. In Asia and Europe, the beet greens were eaten but not the roots. The value of beets increased in the 19th century when they were used as a concentrated source of sugar.
Beets have the highest sugar content of all vegetables but they are also very low in calories, about 75 in one cup.
This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
In stomach cancer patients, when scientists compared the effects of fruit and vegetable juices on the formation of nitrosamines, cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds. Nitrates are commonly used as a chemical preservative in processed meats.
Beets are particularly rich in the B vitamin folate, which is essential for normal tissue growth. The daily requirement for folate is 400 micrograms. One cup of boiled, sliced beets contains 136 micrograms of folate.
Fresh or canned beets are a very good source of manganese, with 28 percent of needed daily value and potassium with 15 percent. They are also a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.
Don’t peel fresh beets until after cooking. To minimize a loss of color or bleeding, wash beets gently under cool running water, taking care not to tear the skin since this tough outer layer helps keep the color pigments inside. To prevent bleeding when boiling beets, leave them whole with their root ends and one inch of stem attached.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
http://womenshealth.gov/faq/folic-acid.cfm?debugMode=false
http://www.acc.org/media/patient/heart/family.htm?debugMode=false

   

Apricot Spice Beets

4 whole fresh beets with tops, 2 1/2-inch diameter (two and one-half)
4 cups cold water, or more to cover
1/4 (one-quarter) cup natural apricot fruit spread
2 teaspoons lemon juice
1/4 (one-quarter) teaspoon each: ground cinnamon and nutmeg

Cut beet tops leaving one inch attached to beets, do not cut root end. Scrub beets thoroughly. Place beets in a saucepan and cover with water. Bring water to boil. Lower heat and simmer, covered for 20 minutes or until beets are tender. Drain well and cool beets under cold water. When cool enough to handle, cut off beet ends and root and slip off skin. Cut into cubes or slices. Place back into pan and top with fruit spread, lemon juice and seasonings. Heat on low while stirring to distribute fruit spread. Remove from pan when beets are glazed. Serves four.

   

Mom's Pickled Beets

6 whole beets, cooked and peeled
1/3 cup cider vinegar
1/4 (one-quarter) cup vegan brown sugar
1/8 teaspoon sea salt
1/2 (one-half) teaspoon ground cinnamon
1/8 teaspoon each: ground cloves and allspice

Slice cooked and peeled beets into one-half inch rounds. Place in serving bowl. In a small saucepan, combine vinegar, brown sugar, salt and spices. Heat to boiling point and simmer five minutes. Pour over beets. Cover and chill 24 hours before serving six.

   

Sweet and Sour Beets

2 tablespoons chopped onion
1 tablespoon butter or soy margarine
2 tablespoons honey or maple syrup
2 tablespoons wine vinegar
1/8 teaspoon salt
1 16-ounce can sliced beets, drained

Saute onion in butter in large skillet over medium heat until softened. Add honey, vinegar and salt. Cook and stir until mixture begins to boil. Add beets and cook until thoroughly heated. Serves four.

By Rae Udy

March is National Noodle Month and its time to use your noodle and include this easy to cook food in your healthy diet.
When we think of noodles, Italy always come to mind. Italians may be the ones to spread the popularity of noodles throughout the world but they were first served further east, in China.
The Chinese people were making noodles and other pasta as early as 4,000 BC. According to the National Geographic News, a bowl of preserved long, thin yellow noodles were found in northwestern China buried in ten feet of sediment in 2005.
Many historians believe Marco Polo brought back Chinese noodles to Italy, but Arabs also claim they created noodles as an easily stored food item suitable for long desert journeys. Japan, Korea, France and Germany have also claimed their cuisine created the noodle.
Noodles are a complex carbohydrate and the Food Guide Pyramid lists a one-half cup of cooked noodles as a serving. One serving contains one gram of fat, 106 calories and five milligrams of sodium. They are also a good source of B vitamins, iron and protein.
Noodles are often made from wheat, soy, buckwheat, millet and rice flours. Try any of these tasty flavors in salads, main dishes and desserts.
http://news.nationalgeographic.com/news/2005/10/1012_051012_chinese_noodles.html
http://www.kims-sushi.com/noodlehistory.html
http://www.mypyramid.gov/pyramid/grains_counts_table.html
http://www.ilovepasta.org/pdf/NatlNoodleMnthMarch.pdf

   

Veggie Noodle Salad

1 Tablespoon olive oil
1 1/2 (one and one-half) cups broccoli florets
2 cloves garlic, minced
2 tomatoes, seeded and diced
3/4 (three-quarter) cup zucchini, diced
1/2 (one-half) cup carrots, shredded
1/4 (one-quarter) cup honey
1/4 (one-quarter) cup lemon juice
1 teaspoon grated lemon peel
1/2 (one-half) teaspoon dried basil, crushed
6 ounces whole wheat linguine pasta, cooked

Heat oil in a large skillet over medium-high heat. Add broccoli and garlic and stir-fry two minutes. Reduce heat to low and add tomatoes, zucchini, carrot, honey, lemon juice, lemon peel and basil. Simmer five minutes or until vegetables are tender, stirring gently. Toss with noodles. Serve at room temperature or chilled to six.

   

Vegetarian Spinach Lasagna

1 12-ounce carton low-fat cottage cheese
1 cup low-fat Mozzarella cheese, grated
1 egg or soy egg substitute
1 (10-ounce) package frozen chopped spinach, thawed, and well drained
1 teaspoon oregano
1 26-ounce jar meatless spaghetti sauce
8 ounces rice lasagna, uncooked
1 cup water

In large bowl, mix cottage cheese, one-half cup Mozzarella cheese, egg, spinach, salt and oregano. In a lightly oiled 9�13-inch baking pan, layer one-half cup spaghetti sauce, one-third of the noodles, and one-half of the cheese mixture. Repeat layers. Top with remaining noodles. Sprinkle remaining Mozzarella cheese. Pour water around edges of baking dish. Cover dish tightly with foil. Bake in a preheated 350 degree oven for one hour, or until bubbly. Remove foil and cook 10 minutes more. Remove from oven and let stand 10 minutes before serving to eight.

   

Raspberry Noodle Kugel

4 ounces medium soy noodles, uncooked
1/2 (one-half) cup egg substitute or soy egg substitute
2 tablespoons vegan sugar
1/4 (one-quarter) teaspoon ground cinnamon
1/8 teaspoon nutmeg
1/2 (one-half) cup low-fat cottage cheese or soft tofu
1/3 cup applesauce
1/4 (one-quarter) cup chopped dried apples
Vegetable oil cooking spray
18 teaspoons low-sugar or vegan raspberry jam

Preheat oven to 350 degrees. Prepare noodles according to package directions. While noodles are cooking, beat egg substitute, sugar, cinnamon and nutmeg in a large bowl until sugar. Fold in cottage cheese, applesauce and chopped dried apple. Lightly spray a muffin tin with cooking spray. Do not use baking cups. Drain noodles in a colander and immediately add them to egg mixture. Fill each muffin tin one-half full. Add two teaspoons raspberry jam to each cup, then fill the muffin cups to full. Bake until firm and the tops are golden brown, about 45 minutes. Serve warm to nine.

By Rae Udy

Since 1963, Congress and the president have proclaimed February as American Heart Month with the goal to raise funds for heart research and to provide education about heart disease and stroke to the American public. The American Heart Association works with the administration to draft this annual proclamation.
http://www.americanheart.org/print_presenter.jhtml?identifier=4441
Heart disease in the number one killer of Americans. According to the American Heart Association we can reduce heart disease by eating a healthy diet and adopting an active lifestyle.
The American Heart Association recommends eating a wide variety of nutritious foods daily. Fresh fruit and vegetables, fiber-rich grains, nuts, legumes and seeds are smart food choices that will benefit your long-term heart health.
http://www.americanheart.org/presenter.jhtml?identifier=1200010
These recipes are just two of the many offered on the AHA website. Provide your family with a quick and easy side dish in no time with 10-Minute Marinated Veggie Toss.
Think you can’t have dessert and still eat for your heart? Cherry Chocolate Tiramisu is so good you will forget it is good for you too.
The American Heart Association’s new goal for 2020 is to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
http://www.americanheart.org/print_presenter.jhtml?identifier=3071616

   

19-Minute Marinated Veggie Toss

1 14-ounce can quartered artichoke hearts, rinsed and well drained
1/4 (one-quarter) medium red bell pepper, thinly sliced
1/4 (one-quarter) cup thinly sliced red onion
1/4 (one-quarter) cup packed fresh baby spinach leaves, torn if desired
9 small black olives, halved
2 teaspoons cider vinegar
1 1/2 (one and one-half) teaspoons sugar
1 teaspoon olive oil
1 medium garlic clove, minced

In a medium bowl, stir together all ingredients. Let stand for 10 minutes. For peak flavors, serve immediately after the standing time. For additional nutrients and color, spoon salad onto a bed of spinach leaves. Serves six with one-half cup each.
Calories: 36, Total fat: 1.5 g, Sodium: 152 mg, Carbohydrates: 5 g, Protein: 1 g

http://www.americanheart.org/print_presenter.jhtml?identifier=3056415

   

Cherry Chocolate Tiramisu

1 cup water
1/4 (one-quarter) cup sugar
2 teaspoons instant coffee granules
1 teaspoon vanilla extract
6 ounces ladyfingers, separated and torn into 1/2 (one-half) -inch pieces
8 ounces fat-free or low-fat frozen whipped topping, thawed
2 Tablespoons unsweetened cocoa powder
16 ounces frozen unsweetened pitted dark cherries, thawed, undrained
2 Tablespoons sugar
1 Tablespoon cornstarch
1/4 (one-quarter) teaspoon almond extract
1/4 (one-quarter) cup slivered almonds, dry-roasted

In a small bowl, stir together water, sugar, coffee granules and vanilla until the sugar is dissolved. To assemble, place one-half of the ladyfinger pieces in an eight-inch square baking pan. Stir the prepared coffee mixture and spoon half of the mixture over the ladyfingers. Spoon one-half of the whipped topping over ladyfingers, spreading evenly. Using a fine sieve, sprinkle one-half of the cocoa powder over all. Repeat layers. Cover with plastic wrap. Refrigerate for eight to 24 hours. Meanwhile, halve the cherries if desired. In a large skillet, stir together cherries and their liquid, two tablespoons sugar and cornstarch until cornstarch is completely dissolved. Bring to boil over medium-high heat. Boil for one minute, stirring constantly. (A flat spatula works well for this so you can scrape the bottom, where the mixture thickens first.) Remove from heat. Put skillet on cooling rack. Stir in almond extract. Let mixture cool completely, about 15 minutes. Refrigerate in airtight container until serving time. To serve, spoon cherry mixture over individual servings of tiramisu. Sprinkle with almonds. Serves eight.
Calories: 239, Total fat: 3.0 g, Cholesterol: 22 mg, Sodium: 24 mg, Protein: 3 g.

http://www.americanheart.org/print_presenter.jhtml?identifier=3056418

By Rae Udy

Valentine’s Day is one day sweets are expected, but treats can also be nutritious so you don’t have to fall off the healthy eating bandwagon.
Raise the ‘bar’ this year with easy-to-make and fun-to-eat bar cookies.
Fruit Bars provide two grams of protein and 11 percent DV for vitamin A and 132 calories in each chewy bar.
Pecan Pie Bars are almost as good as their namesake. These rich and creamy bars contain 170 calories, two grams of protein and are a good source of B vitamins.
Whole Wheat Dream Bars are just over 200 calories a bar and they are a great source of potassium, calcium and iron.

   

Whole Wheat Dream Bars

1/2 (one-half) cup butter or soy margarine, softened
1 cup packed dark brown sugar or vegan sugar, divided
1 1/3 (one and one-third) cups whole wheat pastry flour, divided
1 8-ounce can crushed pineapple, packed in juice
2 eggs or soy egg substitute
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 (one-quarter) teaspoon nutmeg
1/4 (one-quarter) teaspoon salt
1 teaspoon vanilla extract
1 1/2 (one and one-half) cups coconut flakes
1 cup chopped walnuts
1/2 (one-half) cup chopped maraschino cherries

Preheat oven to 350 degrees. In medium bowl, beat butter and one-third cup
brown sugar. Blend in one cup flour until mixture is crumbly. Pat into bottom of 13x9-inch baking pan. Bake in preheated oven for 10 minutes. Keep oven hot, but remove pan to cool. Drain pineapple well, pressing out excess liquid with back of spoon. In large bowl, combine pineapple with eggs and remaining brown sugar and stir until thick. Add remaining one-third cup flour, baking powder, cinnamon, nutmeg, salt and vanilla into egg mixture and mix well. Fold in coconut, nuts and cherries. Spread over baked crust. Bake 30 minutes longer or until set. Cool slightly on wire rack before cutting into bars. Makes 18 bars.

   

Pecan Pie Bars

3 cups flour
1/2 (one-half) cup sugar
1 cup butter
1/2 (one-half) teaspoon salt
Topping
4 eggs
1 1/2 (one and one-half) cups light corn syrup
1 1/2 (one and one-half) cups sugar
3 tablespoons butter, melted
1 teaspoon vanilla
2 cups chopped pecans

Beat flour, sugar, butter and salt until mixture resembles crumbs. Butter bottom and sides of 15x10-inch baking pan. Press mixture firmly into pan and bake in preheated oven at 350 degrees for 20 minutes. Remove from oven. In a bowl, blend eggs, corn syrup, sugar, butter and vanilla. Stir in chopped pecans. Spread over hot crust. Bake 25 minutes more or until set. Cool and cut into bars. Yields 50 bars.

   

Fruit Bars

3/4 (three-quarter) cup butter or soy margarine
1/4 (one-quarter) cup packed brown sugar or vegan sugar
1/4 (one-quarter) cup light corn syrup or maple syrup
2 3/4 (two and three-quarter) cups uncooked old-fashioned oatmeal
2/3 cup dried apricots, chopped
1/2 (one-half) cup pitted dates, chopped
1/2 (one-half) cup raisins

Preheat oven to 400 degrees. Butter a 11x7-inch baking pan. Place
butter, sugar and corn syrup in a large saucepan. Stir continuously over medium heat until melted. Remove from heat. Stir oatmeal into mixture. Spread half into bottom of pan to form a thin layer. Press with back of a spoon to compact mixture and smooth top. In a bowl, mix apricots, dates and raisins together. Sprinkle evenly over top of packed mixture. Spread remaining mixture on top of fruit and press with spoon again. Bake 20 minutes or until lightly browned. Cool five minutes and score into squares. Leave in pan to cool completely. Cut in squares and lift out with a small spatula. Store in airtight container and chill. Yields 24 servings.

By Rae Udy

Super Bowl food is almost as important as the game itself. This year follow a Tex-Mex theme with these tasty and nutritious finger foods.
Tortilla Towers looks impressive to football fans with eight layers of low-fat goodness. Tex-Mex Mini Pizzas are a snap to make with English muffins and you can top them with all your favorites.
Nacho Bread Snacks are very easy to make but your guests will think you spent hours making homemade bread for them. Spicy Popcorn adds crisp and crunch to the menu.
Add a tray of crunch veggies, fresh fruit and dips for a super Super Bowl party.

   

Tortilla Towers

2 teaspoons chili powder
1 cup low-fat sour cream or soy sour cream
1 15-ounce can vegetarian refried beans
1 15-ounce can black beans, drained and rinsed
1 medium tomato, chopped
1/4 (one-quarter) cup sliced black olives, drained
1 cup shredded low-fat cheddar cheese or soy cheese
1 large avocado, peeled, seeded and chopped
1/4 (one-quarter) cup green onion, thinly sliced with tops
6 six-inch whole wheat flour tortillas
Salsa

In small bowl, mix chili powder with sour cream and set aside. Place one tortilla on plate and top with one-quarter of the refried beans, black beans, tomatoes, olives, cheese, avocado, sour cream and green onion. Arrange toppings towards the outside edge of tortilla so the tower looks flat. Repeat layers starting with another tortilla and ending with a tortilla. On another plate, prepare a second tower. Wrap both with plastic wrap and refrigerate until ready to serve. When ready to serve, slice into wedges. Top wedges with spoonful of salsa. Yields 12 servings.

   

Tex-Mex Mini Pizzas

6 whole wheat English muffins, split and toasted
1 14-ounce meatless pizza sauce
1/2 (one-half) cup chopped onion
1 tablespoon finely chopped jalapeno pepper
1/4 (one-quarter) cup green olive slices
12 tortilla chips, crumbled
2 cups shredded low-fat Monterey Jack cheese or soy or rice cheese
1 tablespoon chili powder

Preheat oven to 425 degrees. Spoon two tablespoons pizza sauce on each toasted muffin half. Evenly top with onion, jalapeno pepper, olives, tortilla chips and cheese. Sprinkle with chili powder. Bake at 350 degrees for 10 minutes or until cheese melts. Serves 12

   

Nacho Bread Snacks

1 cup warm water
1 package dry yeast
3/4 (three-quarter) cup cornmeal
1/4 (one-quarter) cup vegetable oil
1/2 (one-half) teaspoon salt
1/2 (one-half) teaspoon garlic powder
2 1/2 two and one-half) cups all-purpose whole wheat pastry flour
3 cups grated low-fat American cheese or soy cheese alternative
1 4-ounce jar sliced pimientos, drained
1/2 (one-half) cup chopped mild or hot green chilies, drained
2 tablespoons sliced green onion

Place warm water in large warm bowl. Add yeast and stir until dissolved. Stir in cornmeal, oil, salt, garlic powder and one cup flour. Stir in enough remaining flour to make soft dough. Knead on lightly floured surface until smooth and elastic, about five minutes. Cover and let rest on floured surface 20 minutes. Roll and stretch dough to 11�16-inch rectangle. Place on greased 10�15-inch cookie sheet. Evenly sprinkle cheese, pimientos, chilies and green onion over dough. Bake in preheated 375 oven for 30 minutes or until golden brown and cheese is melted. Serve warm, cut into 12 squares.

   

Spicy Popcorn

2 1/2 (two and one-half) quarts air-popped popcorn
1/4 (one-quarter) cup butter or vegan butter, melted
1 teaspoon paprika
1/2 (one-half) teaspoon onion powder
1/2 (one-half) teaspoon garlic powder
1/4 (one-quarter) teaspoon cayenne pepper
1 teaspoon lemon pepper

Pour butter over warm popcorn. Combine seasonings and sprinkle over popcorn. Toss to mix. Keep warm in a 300 degree oven for crispy popcorn. Yields 12 servings.