Better! Magazine Recipes

By Chef Chris Jordan

Ingredients:

16-inch pizza dough

2 lbs of spinach, cooked

8 ounces feta cheese

4 ounces mozzarella cheese

2 tablespoons olive oil

1 tablespoon granulated garlic

2 tablespoons chopped garlic

Parmesan cheese (optional)

1 teaspoon Italian seasoning 

Instructions:

Grease 16-inch pizza pan, form dough to pan.                                                                                       

Mix together olive oil  & granulated garlic. Using a pastry brush, coat the top of the pizza dough with the oil mix, then bake for 10 minutes in a 400 degree oven, or until the crust starts to get light brown. Remove from the oven. (If you used a pre-baked crust, just coat the top with the oil mix.) 

Coat the dough with the Italian seasoning and chopped garlic. Spread the spinach and sprinkle the cheese on the pizza dough, leaving about 1 inch bare around the outer edge. Return the pizza to the oven for 10 more minutes, or until little speckled golden brown spots appear over the top.

Remove from the oven and cut into slices using a pizza cutter. 

Nutritional Analysis:

(Per Slice) 267 calories, 34 grams carbohydrates, 11 grams protein, 9 grams fat, 3 grams fiber, 584 milligrams sodium, 13 milligrams cholesterol

Orange and Fennel Salad

By Myriam Parham, RD, CDE

Ingredients:

1 large orange, peeled and ends trimmed

1 grapefruit, peeled and ends trimmed*

1 large or 2 small fennel bulbs, thinly sliced

1/4 cup extra-virgin olive oil

1/4 cup packed fresh basil leaves

Kosher salt and freshly ground black pepper

1/3 cup chopped walnuts, toasted

Instructions:

Place a sieve over a medium bowl. Holding the orange over the sieve, use a paring knife to cut along the membrane on both sides of each segment. Free the segments and let them fall into the sieve. Repeat with the grapefruit*. Squeeze the membranes over the bowl to extract as much juice as possible, reserving the juices in the bottom of the bowl. Place the fruit segments and fennel in a salad bowl.

In a blender or the bowl of a small food processor blend together the oil, basil and 3 tablespoons of the reserved juice until smooth. Season with salt and pepper, to taste. Pour over the fruit and fennel. Add the chopped walnuts and toss until all the ingredients are coated.

*If you take a statin drug, substitute another citrus fruit.

Nutritional Analysis:

159 calories, 9 grams carbohydrates, 2 grams protein, 14 grams fat, 2 grams fiber, 8 milligrams sodium + any added salt, 0 milligrams cholesterol

Cocoa Oatmeal Chewies

¾ c all purpose flour

½ c cocoa powder

1 teaspoon baking soda

½ teaspoon salt

½ cup butter or margarine (not reduced fat)

¾ cup firmly packed light brown sugar

¾ cup white sugar

2 large eggs

1 teaspoon vanilla extract

2 ¼ cup old-fashioned oats

½ cup chocolate chips 

¾ cup chopped walnuts

4 tablespoons ground flax seed

Combine dry ingredients (flour, cocoa powder, baking soda and salt) in separate bowl.

In mixing bowl, beat butter and sugars together until light and fluffy.  Add eggs and vanilla; beat well.  Add dry ingredients all at once; mix until incorporated.  Stir in oats, chocolate chips, walnuts and flax seed. Drop by heaping tablespoon (or use a small cookie scoop) onto cookie sheet lined with parchment paper. Bake at 350 degrees for 9-11 minutes, depending on how chewy you like your cookies. Make about 40 cookies.

Tips:  I use King Arthur brand flour, it is a softer wheat flour that makes more tender cookies and cakes.  Definitely use the parchment paper, the cookies are very chewy, and stick to the pan. The cookies will be prettier and cleanup much easier.

Confetti Salsa 

By Morgan Zinsli, RD

Ingredients:

1 can corn

1 can black beans 

2 cans garbanzo Beans (drain, rinse, and combine the above)

1 can green chilies (drained)

2 cans petite diced tomatoes

1 bunch green onions

1 green pepper, washed and chopped

½ large red onion, chopped

Marinade: ½ - ¾ cup olive oil

¾ cup cider vinegar

1 cup sugar

1 teaspoon black pepper

Instructions:

Bring marinade to boil; cool to room temperature. Pour over other ingredients and stir.

Allow flavors to marinate 24-48hrs. Drain off additional oil on top if desired. Keeps for up to two weeks in refrigerator. Use Baked Scoop Chips for a tasty, hearty snack.

Nutritional Analysis:

Serving Size: ½ cup

94 calories, 12 grams carbohydrate, 2 grams protein, 4 grams fat, 3 grams fiber, 135 milligrams sodium, 0 grams cholesterol

Note: Sodium content may be decreased up to 40% by rinsing the canned ingredients with water.

Potato Salad

From The Cancer Survivor's Guide

A low-fat version of the traditional summertime favorite!

Ingredients:

2 medium potatoes, peeled (if desired) and cut into 1/2-inch cubes (about 2 1/2 cups)

1/2 cup diced sweet onion

1/2 cup diced celery

1/2 small red bell pepper, finely diced

1/4 cup minced fresh parsley

1 teaspoon dried dill weed

1/4 cup fat-free or low-fat vegan mayonnaise

1 tablespoon seasoned rice vinegar

1 1/2 teaspoons mustard

1/8 teaspoon salt

1/8 teaspoon ground black pepper

Makes 4 servings

Instructions:

Steam the potatoes until just barely tender when pierced with a knife, about 10 minutes. Do not overcook. Transfer to a large bowl and add the onion, celery, bell pepper, parsley, and dill weed.

In a separate bowl, combine the mayonnaise, vinegar, mustard, salt, and pepper. Mix well. Add to the potato mixture and toss gently until evenly distributed. Chill thoroughly before serving.

Stored in a covered container in the refrigerator, leftover Potato Salad will keep for up to 3 days.

Nutritional Analysis:

Per serving (1/4 of recipe)

135 calories, 24 grams carbohydrates, 3 grams protein, 4 grams fat, 3 grams fiber, 0.5 grams saturated fat, 289 milligrams sodium, 5 grams sugar, 0 grams cholesterol

Curried Sweet Potato Soup

By Grace Murphy, RD

Ingredients:

4 ¼ cups low-sodium vegetable broth

1 cup chopped onions

5 cups peeled and chopped sweet potatoes (or pumpkin)

2 cloves garlic, minced

1 cup water

2 teaspoons curry powder

2 tablespoons honey or maple syrup

1 ¼ cup plain nondairy yogurt

½ cup minced fresh cilantro (optional)

Salt to taste

Makes 6 servings

Instructions:

Heat ¼ cup of broth in a large saucepan over medium heat. Add the onions and curry powder, cook and stir for about 2 minutes. Add garlic and continue to cook and stir for 2 minutes more. Add the remaining 4 cups of broth, the sweet potatoes and water. Cook for 30 minutes, or until the sweet potatoes are tender. Remove from heat, stir in honey (or maple syrup) and puree with a mixer or in batches in a blender until smooth.

Return the blended mixture to the saucepan. Bring to a boil, then remove from heat. Add 1 cup of the yogurt and stir until blended. Ladle into serving bowls and drizzle remaining yogurt over each. Garnish with the optional cilantro.

Nutritional Analysis:

Per serving: 198 calories, 42 grams carbohydrates, 4 grams protein, 6 grams fat, 5 grams fiber, 321 milligrams sodium.

Rice Salad with Apricots and Cranberries

By Myriam Parham, RD, CDE

Ingredients:

½ cup uncooked wild rice

1 cup uncooked basmati rice

5 tablespoons of minced dried apricots

2/3 cup of dried cranberries

2/3 cup of finely diced red onions

2/3 cup of sliced scallions

¼ - 1/3 cup finely chopped celery
¼ cup chopped pecans
1 tablespoon of orange juice

1 teaspoon of rice wine vinegar

Pinch of freshly ground pepper
Salt to taste

2 teaspoons of orange zest

Makes six 1-cup servings

Instructions:

Cook the wild rice and basmati rice separately, following the directions on the package. Do not add salt or butter. When they are done, toss with the apricots, cranberries, onions, celery, pecans and scallions. Combine the orange juice, rice wine vinegar, black pepper and orange zest separately. Add the rice mixture, salt and more pepper to taste.

Nutritional Analysis:

Per 1 cup serving: 195 calories, 39 grams carbohydrates, 3 grams protein, 4 grams fat, 4 grams fiber, 17 milligrams sodium, 0 milligrams of cholesterol

Pumpkin Smoothie

By Mary Ohno

Pumpkin is a wonderful source of vitamin A and beta-carotene, making it a tasty and healthy addition to your diet. With autumn in full swing and pumpkin in season, be sure to pick some up at your local grocery to make this delicious smoothie, reminiscent of homemade pumpkin pie!

Ingredients:

1 15-ounce can pumpkin purée

2 cups soymilk, or to taste

2 cups ice

2 tablespoon maple syrup, or to taste

1 tablespoon vanilla extract, or to taste

1 tablespoon pumpkin pie spice, or to taste (alternatively, can use a combination of cinnamon, nutmeg, and allspice)

Instructions:

Combine all ingredients in blender. Blend for 1 to 2 minutes until everything is incorporated.

Makes six 1-cup servings

Nutritional Analysis:

(Per 1-cup serving) 95 calories, 1.7 grams fat, 0.4 grams saturated fat, 14.5% calories from fat, 0 mg cholesterol, 16.8 grams carbohydrates, 3.1 grams fiber, 8.7 grams sugar, 3.7 grams protein, 51 mg sodium, 3.4 mg vitamin C, 4920 mcg beta-carotene, 1.9 mg vitamin E, 129 mg calcium, 2.1 mg iron.

Recipe from The Cancer Project. The Cancer Project’s free “Food for Life Nutrition and Cooking Classes for Cancer prevention and Survival” are presented nationwide. For more information visit www.CancerProject.org and/or www.NutritionMD.org. “