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Pumpkin-Chai Quickbread

Pumpkin-Chai Quickbread

 

Nutritional Information

Calories per serving: 184
Fat per serving: 7.8g
Saturated fat per serving: 0.9g
Monounsaturated fat per serving: 4.4g
Polyunsaturated fat per serving: 2.1g
Protein per serving: 4g
Carbohydrates per serving: 25g
Fiber per serving: 2g
Cholesterol per serving: 32mg
Iron per serving: 1mg
Sodium per serving: 128mg
Calcium per serving: 44mg

 

Good to Know

At less than 200 calories a slice, serve this loaf as a figure-friendly alternative to pumpkin pie.

 

Pumpkin-Chai Quickbread

Prep: 10 minutes; Cook: 60 minutes; Total time: 1 hour, 10 minutes.

Ingredients

  • Baking spray with flour
  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat pastry flour
  • 2/3 cup sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground allspice
  • 2 eggs
  • 1 egg white
  • 1/2 cup2% reduced fat milk
  • 1/3 cupcanola oil
  • 1 cup canned pumpkin purée
  • 1 tablespoon pumpkin seeds

Preparation

1. Preheat oven to 350°. Coat a 9- x 5-inch loaf pan with baking spray.

2. Combine all dry ingredients (through allspice) in a large bowl.

3. Whisk eggs, egg white, milk, oil, and pumpkin in a medium bowl until thoroughly blended. Add wet ingredients to the dry ingredients, stirring until just blended. Spread batter into the prepared pan. Sprinkle pumpkin seeds on top.

4. Bake the bread until lightly browned and a toothpick inserted into the center comes out clean (60 to 65 minutes). Cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 30 minutes or more.

Mexican Green Bean Salad

Mexican Green Bean Salad

Mexican green bean salad with fresh green beans, cilantro, jalapeno, red onion, cotija cheese, avocado, tomato, olive oil and lime juice.

Make sure to use the freshest green beans you can find. Good green beans should feel firm and should snap in half, not bend, when you try to bend them.

  • Yield: Serves 4.

Ingredients

  • 1 lb fresh green beans, strings removed, ends snapped off, cut in half into about 1 1/2 inch length pieces
  • 1/4 cup onion, finely chopped
  • 2 Tbsp lime juice or white vinegar
  • 1 Tbsp olive oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon dried oregano (Mexican oregano if you can get it)
  • 3/4 cup packed, chopped cilantro
  • 1/3 cup canned, pickled jalapeño chili peppers, sliced
  • 1/3 cup chopped red onion
  • 1/2 cup crumbled cotija cheese (salty Mexican cheese that resembles feta)
  • 1/2 avocado, sliced or cut into inch long pieces
  • 1 medium tomato, cut into 8 wedges, or a cup of halved cherry tomatoes

Method

1 Bring a large saucepan of salted water to a boil. Add the beans and simmer until just crisp tender, about 5 minutes. Drain the beans and run cold water over them to cool them quickly. Drain completely.

2 Place beans in a large bowl. Gently mix in the the lime juice or vinegar, olive oil, 1/4 cup onion, sliced pickled jalapeños, sea salt, oregano and cilantro. Let sit for half an hour.

3 When ready to serve, gently mix in the chopped red onion and cotija cheese. Serve the avocado slices and tomato wedges on the side or mixed into the salad.

 

Simply Recipes http://www.simplyrecipes.com

 

Kale with Sausage and White Beans

Kale with Sausage and White Beans

Kale sautéed with Italian sausage, onions, garlic and white beans.

We used curly kale for this recipe, but you could use any kale, as well as chard, turnip greens, beet greens, or collards. A splash of vinegar (sherry, red wine, cider) is a nice touch right at the end of cooking.

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Yield: Serves 4-6 as a side dish.

Ingredients

  • 1 Tbsp olive oil
  • 1/2 pound bulk sweet Italian sausage, or other sausage (use gluten-free sausage if cooking gluten-free)
  • 1 onion, sliced thin (about 1 1/2 cup’s worth of sliced onions)
  • 2 large garlic cloves, sliced thin
  • 1 pound kale (1 large bunch), center thick rib removed, leaves roughly chopped
  • 1/2 cup chicken or vegetable stock
  • 1 15-ounce can of white beans, rinsed and drained
  • Salt and pepper

Method

1 Heat the olive oil in a large sauté pan over medium-high heat and add the bulk sausage; if you can’t find bulk sausage, remove the casings on the links. Cook for 3-4 minutes, then add the onion slices and turn the heat to high. Cook until the edges of the onions brown, about 3-4 minutes. Add the garlic and cook for another minute.

 

2 Add the kale, sprinkle salt over everything, then add the chicken stock. Cover the pan, lower the heat to medium and cook for 2 minutes.

3 Uncover, mix everything well (the kale will have cooked down by now) and add the beans. Cover the pot again and lower the heat to low. Cook another 5 minutes, then turn off the heat. Let stand 5 minutes, then serve.

 

Simply Recipes http://www.simplyrecipes.com

Read more: http://www.simplyrecipes.com/recipes/kale_with_sausage_and_white_beans/#ixzz3G3DrqXCi

 

Green Juice

Green Juice

http://www.eatingwell.com/recipes/green_juice.html

From EatingWell:  September/October 2013

This healthy green juice recipe combines parsley, spinach, pears and celery to make a juice packed with bone-supporting vitamin K. No juicer? No problem. See the juicing variation below to make this green juice recipe in a blender.

            2 servings                 |             Active Time: 15 minutes           |             Total Time: 15 minutes

Ingredients

  • 1/2 cup fresh parsley
  • 3 cups spinach
  • 1/2 lemon, peeled
  • 2 medium pears, cut into eighths
  • 6 large stalks celery, trimmed
  • Ice cubes (optional)

Preparation

  1. Working in this order, process parsley, spinach, lemon, pears and celery through a juicer according to the manufacturer’s directions. (No juicer? See Tip.)
  2. Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

Nutrition

91 Calories;  1 g Fat;  0 g Sat;  0 g Mono;  0 mg Cholesterol;  20 g Carbohydrates;  1 g Protein;  1 g Fiber;  192 mg Sodium;  409 mg Potassium

 

1 Carbohydrate Serving

Tips & Notes

  • Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.
Ribollita Soup

Ribollita Soup

http://www.eatingwell.com/recipes/ribollita_soup.html

From EatingWell:  March/April 2012

Ribollita, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This ribollita recipe uses a bean mash, which keeps the soup gluten-free and adds fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan.

            8 servings, about 1 3/4 cups each                 |             Active Time: 1 hour           |             Total Time: 1 1/4 hours

Ingredients

  • 1 14-ounce can whole peeled plum tomatoes
  • 2 15-ounce cans cannellini beans, rinsed, divided
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 medium leek, halved lengthwise and sliced (see Tip), white and light green parts only
  • 1/4 cup thinly sliced garlic
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 cup diced zucchini
  • 1/4 teaspoon salt, divided
  • 1 bunch kale or Swiss chard, trimmed and cut into 2-inch-wide slices
  • 1/4 head Savoy or green cabbage, cut into 1-inch cubes
  • 2 cups diced russet potatoes
  • 3 cups vegetable broth
  • 2 cups water
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/8 teaspoon celery seed
  • Crushed red pepper to taste

Preparation

  1. Drain canned tomatoes, reserving the liquid. Dice the tomatoes. Using a potato masher, mash half the beans into a paste (add a bit of broth, if desired, to make mashing the beans easier). Set the tomatoes and beans aside.
  2. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add leek and garlic; cook, stirring, until translucent and tender, 2 to 3 minutes. Do not brown. Season with 1/8 teaspoon pepper. Stir in carrots, celery and zucchini and the remaining 1 tablespoon oil; cook, stirring, until nearly tender, 3 to 5 minutes. Season with 1/8 teaspoon each salt and pepper.
  3. When the carrots and celery are nearly tender, stir in kale (or chard) and cabbage. Cover and cook, stirring occasionally, until wilted, 4 to 6 minutes. Add potatoes, broth, water, the diced tomatoes and juice, the bean puree and whole beans, thyme and bay leaf. Bring to a simmer over medium heat. Season with celery seed, crushed red pepper and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cover and cook, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer, until all the vegetables are tender, 15 to 20 minutes.

Nutrition

Per serving :180 Calories;  4 g Fat;  1 g Sat;  3 g Mono;  0 mg Cholesterol;  33 g Carbohydrates;  8 g Protein;  9 g Fiber;  551 mg Sodium;  512 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Tips & Notes

  • Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.
Fava Bean Puree with Chicory

Fava Bean Puree with Chicory

http://www.eatingwell.com/recipes/fava_bean_puree_chicory.html

From EatingWell:  September/October 2014

This simple fava bean puree paired with cooked chicory, a bitter green in the same family as escarole, is seasoned solely with olive oil and salt—an easy appetizer or side dish for any Italian-theme meal. If you have a special olive oil in your pantry, this is the time to use it.

            6 servings                 |             Active Time: 20 minutes           |             Total Time: 1 hour 25 minutes

Ingredients

  • 8 ounces skinless dried fava beans (about 1 1/2 cups, see Tip)
  • 1 small red potato, peeled and sliced
  • 1 tablespoon extra-virgin olive oil, plus more for serving
  • 1/2 teaspoon salt plus 2 teaspoons, divided
  • 2 pounds chicory or curly endive (from 2 bunches), trimmed

Preparation

  1. Place beans and potato in a medium saucepan; add water to cover by 1/2 inch. Bring to a boil over high heat, skimming off any foam that rises to the surface. Reduce heat to maintain a gentle simmer, cover and cook, stirring occasionally, until the mixture is a thick, soupy consistency, about 1 hour.
  2. Transfer the bean mixture to a blender. Add 1 tablespoon oil and 1/2 teaspoon salt; puree until smooth. Transfer to a platter (or bowl).
  3. Put a large pot of water on to boil.
  4. Wash chicory (or endive) in a large bowl of water to remove any grit. Stir the remaining 2 teaspoons salt into the boiling water, then add the greens and cook, stirring occasionally, until tender, 6 to 8 minutes. Drain in a colander, pressing to remove excess water.
  5. Serve the greens with the fava bean  puree, drizzled with a little olive oil, if desired.

Nutrition

Per serving :203 Calories;  3 g Fat;  1 g Sat;  2 g Mono;  0 mg Cholesterol;  33 g Carbohydrates;  13 g Protein;  16 g Fiber;  407 mg Sodium;  1105 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 vegetable, 1 lean meat, 1/2 fat

Tips & Notes

  • Look for “peeled” or “skinless” dried fava beans near other dried beans in the international aisle at well-stocked supermarkets, in natural-foods stores or online from bobsredmill.com.