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This Is A Shell Game You Can Win!
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Broccoli
With Rice Deep-Dish Hazelnut Vegetable Pie Orange Pecan Oatmeal Griddle Cakes Pistachio-Pineapple Yogurt Pie Pumpkin Custard With Caramelized Pecans Stuffed Cabbage Rolls With Wild Rice
Scientists and health experts have started to go nuts.
Researchers have determined that nuts - used in moderation - can make beneficial
contributions to a healthful diet. Nuts provide many of the same nutrients as other
protein sources, like meat and poultry, but without the saturated fat. In addition to mono- and polyunsaturated fats, nuts contain
vitamin E, protein, magnesium, potassium and dietary fiber - all
potential cancer-fighting substances. One last word of caution: If you aren't sure if you have a nut allergy, check with your physician. Source: AICR
As nutty as this seems today, it's not surprising that ancient civilizations took their nuts seriously. Not only are nuts a compact source of energy, they also are easily stored through cold winters and hot summers, making them available throughout the year. Source: Prevention's New Foods For Healing, ©1998 by Rodale Press, Inc.
Blending your own peanut butter is a lot of fun. Not only does it taste good but also, depending on the amount of oil you add, it has a bit less fat than the store-bought kind. Plus, it's very easy to make. Here's how.
Source: Prevention's New Foods For Healing, ©1998 by Rodale Press, Inc.
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Nuts have certainly acquired a bad reputation. They have been
deemed high in fat and calories, and have been deliberately avoided by those wishing to
maintain a healthy weight. But nutrition experts affirm that, beneath their hard shells,
nuts defy these common stereotypes. "When you discover how many vitamins,
minerals, phytochemicals and antioxidants are stuffed into such a small space, it's a
shame that nuts are often underestimated," declares Melanie Polk, RD,
AICR's Director of Nutrition Education. Wellness In A Shell Like all plant foods, nuts contain no cholesterol. The high fat content of nuts is actually a blessing, because it is largely monounsaturated fat (the healthy type of fat that does not raise blood cholesterol). Oil-roasted nuts have about the same fat and calories as dry-roasted varieties. Since the oil is not hydrogenated, there is no "trans-fat," which tends to behave like the unhealthy saturated fat. All nuts are low in carbohydrates and high in fiber and protein. They vary in nutrients, but among them you will find good sources of folate, thiamin, niacin, phosphorous, zinc, magnesium, copper, manganese and boron. Certain nuts have unique cancer-fighting properties as well. All nuts contain flavonoids, antioxidants that hinder the cancer process. Just one Brazil nut gives you the recommended daily allowance of selenium, another antioxidant. Walnuts and pecans provide ellagic acid, a phytochemical that may inhibit cancers of the lung, liver, skin and esophagus. Peanuts contain resveratrol, a phytochemical linked to lower risk for heart disease and cancers of the colon, prostate and breast. "Sometimes You Feel Like A Nut" A serving size of nuts is one ounce ~ about a handful. Since the nutrient-density of nuts is so high, this small portion is enough to provide you with a substantial amount of many vitamins and minerals. "It's important to stop after one handful. A second helping will simply contribute more calories than most of us need," Polk cautions. While this means that munching your way through a bag of macadamias is not a good idea, it makes nuts an ideal condiment. Add a few nuts to your favorite foods for a nutritional boost and a delicious twist. Mix chopped walnuts or hazelnuts into breads, muffins and pies, or sprinkle chopped, unsalted peanuts over frozen yogurt. Substitute nuts for some of the croutons in salads. In the morning, add a few almonds or cashews to your bowl of yogurt or cereal. Try combining peanuts, cashews and pistachios with dried cranberries, apricots and raisins for a healthful, filling trail mix. Experiment with nuts in more exotic ways, too. Many Asian noodle dishes are flavored with peanut sauce. Or toss toasted nuts into a homemade stir-fry. Make a pesto sauce for pasta using walnuts or pine nuts. Choosing unsalted nuts will help you avoid added sodium and enjoy the nut's natural flavor. And nuts can replace some of the meat or cheese as the protein in salads. Also, nuts will stay fresh longer if refrigerated or frozen. You get a lot of bang for your buck with a nut. A handful of nuts, which can be quite satisfying, is a better snack than chips or high-fat crackers made with hydrogenated oils. AICR
ORANGE PECAN
OATMEAL GRIDDLE CAKES 1 cup all-purpose flour* *Note: If using old fashioned oats, add 1 to 2 Tbsp additional flour. In large bowl combine flour, oats, and baking powder; mix well. Stir in pecans. In medium bowl, combine milk, orange juice, egg and oil; blend well. Add to dry ingredients all at once; mix just until dry ingredients are moistened. Heat griddle over med-high heat (or 375ºF on electric skillet). Orange Sauce: Combine 1/2 cup orange marmalade & 1/4 cup orange juice in small sauce pan; mix well. Cook & stir over low heat until hot; keep warm. Lightly grease griddle. For each pancake, pour 1/4 cup batter onto hot griddle. Turn when tops are covered with bubbles & edges look cooked. Serve with warm orange sauce. Makes about 12 (4”) pancakes. Per Serving (3 pancakes): 430 Cal; 15 g Total Fat (2 g Sat. Fat); 55 mg Cholesterol; 320 mg Sodium; 66 g Carb; 9 g Protein; 3g Dietary Fiber. Exchanges: 4 Starch; 1 Meat Substitute; 3 Fat.
CHOPRA GRANOLA 2 cups rolled oats *Ghee is a type of clarified butter used in Indian cooking. You can also use butter. Preheat oven to 350°F. In a large bowl, combine oats, almonds, coconut, sunflower seeds, pine nuts, flax seeds, sesame seeds, poppy seeds, cinnamon, nutmeg, and allspice. In a medium bowl, combine maple syrup, ghee or melted butter, and vanilla extract. Drizzle over oat mixture and toss to coat. Spread on a baking sheet and bake 20 minutes, stirring occasionally. Add currants and cranberries. Bake 15 to 20 minutes, being careful granola does not burn. Cool completely. Store in an airtight container for up to 2 months. Makes 16 Servings. Per Serving: 195 Cal; 10 g Total Fat 24 g Carb; 5 mg Cholesterol; 13 mg Sodium; 4 g protein; 3 g Fiber. Exchanges: 1 Fruit; 2 Fat.
GORGONZOLA-WALNUT DIP 2 cups nonfat sour cream Place all of the ingredients in a medium-sized bowl; stir to mix well. Cover and chill for at least 2 hours. Serve with fresh apple or pear slices (dip in pineapple juice to prevent browning), celery and carrot sticks, bagel slices and whole grain crackers. Per (2 Tbsp Dip) Serving: 46 Cal; 2 g Total Fat; 4 g Carb; 2 mg Cholesterol; 48 mg Sodium; 2 g Protein. Exchanges: FREE + 46 Extra Cal.
SNOW PEAS WITH CASHEWS 1 tsp. canola oil In nonstick skillet, heat oil. Add orange peel and cook over low heat for 2 minutes. Add snow peas and salt and pepper, to taste. Turn heat to medium. Stirring constantly, cook 3 to 4 minutes or until snow peas are bright green and crunchy. Sprinkle with cashews and serve. Makes 4 servings. Per serving: 66 Calories, 2 g Total Fat (<1 g Saturated Fat), 8 g Carbohydrate, 4 g Protein, 3 g Dietary Fiber, 5 mg Sodium. 1-1/2 Veg.
ALMOND CARROTS 1 pound carrots, sliced into 1/4-inch rounds Set a steamer rack in a medium saucepan filled
with 1-inch of boiling water. Place the carrots on the rack. Cover and cook
over high heat for Meanwhile, in a medium skillet set over medium-high heat, melt the butter or margarine. Add the onion and ginger. Cook for 2 minutes, or until soft. Add the orange juice, almond liqueur or extract, and salt. Cook until reduced by half. Add the carrots and toss to coat. Sprinkle with the almonds and serve. Makes 4 Servings. Per Serving: 138 Cal; 4 g Total Fat (1 g Sat Fat); 20 g Carb; 3 mg Cholesterol; 167 mg Sodium; 2 g Protein; 4 g Dietary Fiber. Exchanges: 3 Veg; 1 Fat.
FANCY
FRUIT QUICK BREAD Canola oil spray Set oven rack in middle and preheat oven to 350 degrees. Lightly coat a standard loaf pan (8- x 4- or 9- x 5-inch) with cooking spray. Over a large sheet of waxed paper, carefully grate oranges so just the zest, or thin, top orange layer of the peel, is removed. Take care that the bitter-tasting pith (white part) underneath is not included. This step can be done in advance if grated zest is tightly wrapped in plastic wrap or foil and refrigerated until ready to use. After grating, wrap oranges tightly in plastic wrap and reserve for another use, such as juicing. In a large bowl, stir together flours, sugar, baking soda, baking powder and salt. In a separate bowl, combine yogurt, egg whites, oil, vanilla and ginger. Add yogurt mixture to dry ingredients and stir just until combined. (Do not over-mix or beat batter until smooth.) Stir in zest, mango/papaya and pineapple until just blended. Pour into prepared pan and spread to even surface. For a more decorative presentation, sprinkle top of batter with chopped pecans. Bake until cake tester inserted in center comes
out clean, about 50 minutes. If pecans have been added to top of bread, begin checking
bread after about 40 minutes. If nuts begin to darken, lightly lay a sheet of foil on top
of pan to prevent nuts from burning. Remove bread from oven and allow to cool on wire rack
10 minutes. Remove bread from pan and let cool on rack to room temperature. Makes
12 servings.
BROCCOLI WITH
RICE & PINE NUTS 1/4 cup pine nuts or slivered almonds Toast pine nuts in a wide nonstick frying pan over medium-low heat until lightly browned (about 3 minutes), stirring. Remove from pan and set aside. In same pan, heat oil over medium-high heat. Add rice, raisins, and chili powder. Cook, stirring, until rice begins to turn opaque (about 3 minutes). Stir in bouillon mixture; reduce heat, cover tightly, and simmer for 15 minutes. Meanwhile, cut off and discard tough ends of broccoli stalks. Cut off flowerets in bite-size pieces and set aside. Thinly slice remainder of stalks. Distribute broccoli flowerets and sliced stalks over rice mixture. Cover and continue to cook until broccoli is just tender to bite (7 to 10 minutes). Mix gently, transfer to a warm serving platter, and sprinkle with pine nuts. Makes 4 Servings. Per Serving: 247 Cal; 8 g Total Fat (1 g Sat Fat); 41 g Carb; 00 mg Cholesterol; 499 mg Sodium; 62 mg Calcium; 8 g Protein; 5 g Fiber. Exchanges: 2 Starch; 1/2 Fruit; 1 Veg; 2 Fat.
PECAN-CRUSTED ROAST
PORK LOIN 1 tsp olive oil Put the olive oil, crushed garlic, brown sugar and seasonings (if using) in a heavy, freezer-style plastic bag. Work the bag until the ingredients are mixed. Add the roast and turn it in the bag to coat the meat. Marinate in the refrigerator for several hours or overnight. Preheat oven to 400°F. Roll the pork loin in the chopped or ground pecans and place it in a roasting pan. Make a tent of aluminum foil and arrange it over the pork loin, covering the nuts completely so that they won't char. Roast for 10 minutes, then lower the heat to 350°F. Continue to roast for another 8 to 15 minutes, or until the meat thermometer reads 150° to 170°, depending on how well done you prefer it. Makes 4 Servings. Per Serving: 148 Cal; 10 g Total Fat (2 g Sat Fat); 2 g Carb; 33 mg Cholesterol; 30 mg Sodium; 13 g Protein; <1 g Fiber. Exchanges: 2 Lean Meat; 2 Fat.
STUFFED
CABBAGE ROLLS WITH WILD RICE 1 cup wild rice Rinse and drain rice. In small saucepan, bring 4 cups water to boil. Add rice. Reduce heat to low. Cover and simmer 1 hour. If any water remains, drain rice. Meanwhile, in pan over medium heat, sauté oil and onion for 5 minutes. Add carrots, currants, mushrooms, pine nuts and rosemary and sauté 6-8 minutes more, until vegetables are tender. Place cooked rice and vegetables in large mixing bowl. Season with lemon juice and salt and pepper, to taste. (Filling can be refrigerated up to 2 days at this point.) In large pan, steam cabbage leaves and remaining water 3-4 minutes or until leaves are tender but still bright green. Drain and blot dry on clean kitchen towel. Cut away and discard any tough inner stems or leaves. Place 2/3 cup stuffing in center of cabbage leaf. Fold sides in toward center, and roll to form neat packages. Repeat with remaining cabbage leaves. In large baking dish, pour 2 cups tomato sauce. Place cabbage rolls on top in single layer. Spoon another 1 to 2 cups of sauce over rolls and cover with foil, shiny side down. (These can be refrigerated for up to 6 hours.) When ready to bake, preheat oven to 350 degrees. Bake 20-30 minutes, until piping hot. Makes 8 rolls. Sodium Alert: This recipe is not recommended for anyone on a sodium-restricted meal plan. Per roll: 210 Cal; 7 g Total Fat (1 g Sat Fat), 35 g Carb; 567 mg Sodium; 7 g Protein; 4 g Dietary Fiber. Exchanges: 1 Starch; 2 Veg; 1-1/2 Fat.
WALNUT &
RED-PEPPER TOPPING 2/3 cup chopped walnuts Place the walnuts in a large nonstick skillet over medium heat. Cook, shaking the pan frequently, for 1 to 2 minutes, or until toasted and fragrant. Stir in the roasted peppers, garlic, parsley, salt and red-pepper flakes. Cook, stirring frequently, for 3 minutes, or until heated through. If the mixture starts to stick to the pan, add a little water. Makes 1-1/3 cups. Per (1/3 cup) Serving: 139 Cal; 13 g Total Fat (1 g Sat Fat; 2 g Monounsat Fat; 9 g Polyunsat Fat); 5 g Carb; 00 mg Cholesterol; 75 mg Sodium; 3 g protein; 2 g Dietary Fiber. Exchanges: 2 Fat.
DEEP-DISH
HAZELNUT VEGETABLE PIE 3/4 cup cauliflower, in small florets Preheat oven to 400°F. Spray a 10-inch pie pan or baking dish with butter-flavor cooking spray. Steam cauliflower and broccoli florets until almost tender. Drain and mix with spinach, onion, garlic, and Cheddar cheese. Top with hazelnuts. Beat together milk, biscuit mix, egg substitute, salt and pepper. Pour over hazelnuts and vegetables and bake 35 to 40 minutes, or until set. Makes 8 Servings. Per Serving: 254 Cal; 16 g Total Fat (3 g Sat Fat; 8 g MonoUnsat Fat; 2 g PolyUnsat Fat); 17 g Carb; 9 mg Cholesterol; 350 mg Sodium; 425 mg Potassium; 11 g protein; 3 g Fiber. Exchanges: 1/2 Starch; 1 Veg; 3/4 Lean Meat; 3/4 Meat Substitute; 3 Fat.
APRICOT-PECAN SCONES 2 cups unbleached or all-purpose flour Preheat oven to 400°F. Coat a baking sheet with nonstick spray. In a large bowl, combine the flour, 3 Tablespoons of the sugar, baking powder, baking soda and salt. Using a pastry blender or a fork, cut the butter or margarine into the flour mixture until evenly dispersed. Add the apricots and pecans. Stir to mix. In a medium bowl, combine the buttermilk or yogurt and egg white. Beat with a fork to mix. Add to the flour mixture. Stir with a fork until the dough comes together. Spoon onto the prepared baking sheet in 12 equal portions. In a small bowl, combine the remaining 2 teaspoons sugar and the cinnamon. Sprinkle over the scones. Bake for 15 minutes, or until lightly browned. Remove to a rack to cool for 5 minutes. Makes 12 Scones. Per Scone: 178 Cal; 4 g Total Fat (1 g Sat Fat); 32 g Carb; 1 mg Cholesterol; 228 mg Sodium; 4 g Protein; 2 g Dietary Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Fat.
PISTACHIO-PINEAPPLE
YOGURT PIE 3 cups low-fat vanilla frozen yogurt, softened In a large bowl, combine frozen yogurt, pineapple, and pudding mix. Spoon into pie crust. Cover and freeze at least 6 hours, or until firm. Drizzle with chocolate syrup before serving. Makes 8 Servings. Per Serving: 257 Cal; 9 g Total Fat; 40 g Carb; 00 mg Cholesterol; 387 mg Sodium; 1 g Fiber. Exchanges: 2 Starch; 1/2 Milk; 2 Fat.
PUMPKIN
CUSTARD WITH CARAMELIZED PECANS 1/3 cup sugar Preheat the oven to 350°F. Arrange eight 6-ounce custard cups in a large roasting pan. Combine the sugar and water in a saucepan; bring to a boil. Cook, without stirring, until the sugar turns a light caramel color, about 5 minutes. Stir in the pecans and toss to coat. Cook until the mixture is a dark caramel color, about 3 minutes more. Quickly pour the pecan mixture onto a large nonstick baking sheet and cool completely on a rack. Break the nut mixture into small pieces and sprinkle into the custard cups. Set aside. Combine the milk, cinnamon, cardamom, and cloves in a saucepan and bring to a boil. Cook, stirring occasionally, 2 minutes. Whisk the brown sugar, eggs, and egg whites in a large bowl. Whisk the hot milk mixture into the egg mixture. Stir in the pumpkin and vanilla. Ladle the mixture into the custard cups. Place the roasting pan in the oven, then pour enough hot water into the pan to come halfway up the sides of the custard cups. Bake until a knife inserted in the center of the custards comes out clean, about 30 minutes. Remove the cups from the roasting pan and cool on a rack. Cover and refrigerate at least 4 hours before serving. Makes 8 Servings. Per (1 custard) Serving: 249 Cal; 12 g Total Fat (2 g Sat Fat); 29 g Carb; 109 mg Cholesterol; 83 mg Sodium; 7 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1 Lean Meat; 2 Fat. WW Points: 6.
OUTRAGEOUS OATMEAL
COOKIES 1 Tbsp Egg replacer (i.e., ENER-G dry egg replacer)* *Egg replacer is a potato starch and tapioca-based flour which holds baked good together as an egg would. You may also try blending soft tofu mashed with water or arrowroot powder as an egg replacer. Preheat oven to 350°F. Lightly spray cookie sheets with nonstick vegetable spray or use teflon nonstick sheets. Put egg replacer and water in a food processor or blender and beat until fluffy. Add in the honey and blend. Pulse chop in the prunes and orange juice; beat well until prunes are chopped fine. Pulse chop in walnuts briefly. Mix or whisk the rest of the dry items separately in a medium bowl. Mix wet mixture into the dry mixture bowl. Stir until evenly distributed. Drop the cookie dough by tablespoon onto prepared pan. Bake for 13 to 15 minutes. Yield: 28 to 30 medium-sized cookies. Note: Nutritional analysis is based on a 28 cookie yield. Per Cookie: 70 Cal; 3 g Total Fat (Tr. Sat Fat); 11 g Carb; 00 mg Cholesterol; 54 mg Sodium; 88 mg Potassium; 1 g Protein; 1 g Dietary Fiber; 7 g Sugars. Exchanges: 1 Starch; 1/2 Fat.
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