Chocolate Pumpkin Muffins

I cannot believe how easy and tasty these muffins are.

1 box devil's food cake mix
1 can solid pack pumpkin (15 oz.)

Directions:

Mix the two ingredients together. Don't add anything else that may be mentioned on the box, such as eggs, oil, or water. The mixture will be very thick and you will be tempted to add in other things to make the batter smoother. DO NOT DO THIS AS IT WILL RUIN EVERYTHING! Place batter into muffin tins (or mini muffin tins) lined with paper, or sprayed with non-stick spray. Bake at 400 degrees for 20 minutes. Makes 12 regular or 36 mini muffins.

That's ALL! They are a fabulous way to get a hearty dose of pumpkin and all its Superfood goodness of alpha & beta carotene, fiber, potassium, magnesium, pantothenic acid, ascorbic acid, vitamin E.

Super Food Chicken Cacciatore

This recipe gives you a serving of several "SuperFoods": olive oil, tomatoes, garlic, onions and broccoli. In addition, it also includes a few of the "SuperFood Sidekicks": brown rice, orange bell pepper and chicken.

2 tsp of olive oil
Four 4oz pieces of boneless, skinless chicken breasts
1 cup of onion, sliced thin (I cheated and used that frozen chopped onions)
2 cloves of garlic, chopped fine
1 orange bell pepper diced
2 cups of sliced mushrooms
1/4 cup of red wine
2 cans Muir Glen diced fire roasted tomatoes (in the “healthy foods section”)
1 tsp of dried oregano
1 bay leaf
2 cups of broccoli florets (small as possible ones)
1 small can of black olives (or 5 chopped fresh ones)
1 T of parsley
1 cup of cooked brown rice (Tip: I make up a large batch at once, and use it over the course of several days in various meals... Such as adding a 1/2 cup to a soup, serving with stir-frys or for black beans and rice.)

Heat a large sauce pot over medium high heat and add 1 teaspoon of oil to the pan. Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown. Remove the chicken to a plate and add the remaining oil to the pan.

Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers. Cook the garlic and peppers for 2 minutes and add the mushrooms. Cook the mushrooms for 4 minutes stirring often. Add the red wine and allow to reduce until almost dry. Add the tomatoes to the pot and stir well. Add the thyme, bay leaf and oregano. Bring to the simmer and reduce heat to low.

Add the broccoli and chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly. Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate. Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates. Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Broccoli and Red Bell Pepper Soup

2 T of olive oil
1 onion, finely chopped
1 pound of fresh or frozen, thawed chopped broccoli (florets and stems)
2 1/2 cups of vegetable stock
1 t of dried thyme
1 medium red bell pepper, cut into quarters
3 T of plain, non fat yogurt
salt/pepper to taste

In a large saucepan, cook the onion in the olive oil until it becomes translucent. The add the broccoli and cook until it begins to soften. Then cover it in the vegetable stock and bring to boil. Reduce heat and allow to simmer for 20 minutes.

While soup is simmering, broil the red bell pepper quarters shiny-side up for about 10 minutes (or until skin becomes blistered). Turn them over enough to avoid burning. Remove, cool, and take off the skin. Chop them into small pieces.

After soup is done simmering, set aside about a cup of the chopped broccoli then run the rest through a food processor or in batches in a blender until pureed. Return back to sauce pan and stir in the yogurt, thyme, reserved broccoli and bell peppers as well as salt/pepper. Heat until hot again, then serve.

Bulgur and Flax Pilaf

This is an alternative to rice or pasta as a side dish. It's got a great texture and flavor to accompany many meals. It's also a nice light meal with a hearty salad.

2 tbl. olive oil
1 c. bulgur wheat
1/4 flaxseed
1 small diced onion
1 small diced tomato
2 c. chicken broth
1/2 tsp. salt
1/4 tsp. Italian seasoning

In medium saucepan, heat olive oil over medium high heat. Stir in bulgur, flaxseed, and onion and cook about 3 minutes. Stir in tomato, broth, salt and seasoning. Cover and bring to a boil, then lower heat to simmer. Cook another 15 minutes until all the broth is absorbed. Remove from heat, fluff, and let stand 10 minutes before serving.

Chewy Granola Bars

I confess over the years I've relied heavily on prepackaged, overly wrapped "granola" bars, laden with chemicals and unhealthy additives. I decided to try my hand at making my own granola bars and was thrilled to see how many SuperFoods are in the recipe.

3 1/2 cups uncooked rolled oats
1/2 cup ground flax seed
1 1/2 cup chopped walnuts
1 c. brown sugar
3/4 c. butter (not margarine)
1/2 c. honey
1 tsp. vanilla
1 tsp. salt

Mix all ingredients together and press into a 9 X 13 pan. Bake at 375 for 10-15 minutes until it sets and edges brown slightly.

*may stir in 1 c. raisins/dried fruit* (or chocolate chips, DARK chocolate)
*may substitute 1/2 c. butter with peanut butter*

Carrot and Leek Tart

*this recipe utilizes many of the Superfood sidekicks*
It is a slightly altered recipe found in LaCucinaItalianaMag.com, Nov. 2009 issue
I made it this week for lunch and wanted to lick the pan.

Dough
1 c. whole wheat flour
1/4 tsp. fine sea salt
4 tbl. unsalted butter, room temp
2 tbl. blanced slivered almonds
1 egg
1 tbl. ice water

Combine flour and salt. Add butter and mix until incorporated. Add almonds and eggs, and mix until it resembles a coarse meal. Add ice water and knead until dough is smooth. Wrap ball of dough in plastic wrap and refrigerate 30 minutes.

Filling
2 lb. peeled and 1/2 in. sliced carrots (5 cups total)
2 large sliced leeks, (white part only) (2 cups total)
1 tsp. each thyme, parsley, and marjoram
2 tbl. extra-virgin olive oil
3/4 cup water
2 tbl. unsalted butter + some to grease the pan
1 1/2 c. grated Parmigiano-Romano cheese
2 large eggs
1/4 tsp. black pepper
plain bread crumbs

Heat oven to 350F.

Heat olive oil over med. high heat. Saute sliced leeks with pinch of salt until they are softened, approx. 4 minutes. Set aside.

In saucepan, combine carrots, water, herbs and 1/2 tsp. salt and bring to a boil. Reduce heat to a simmer & cook partially covered until carrots are soft, but not mushy, about 15 minutes. Most of the water should evaporate. Drain carrots, reserving 2 tbl. cooking water.

Set aside 1 cup sliced carrots for garnish.

In food processor, pulse remaining carrots, eggs, 1 c. cheese, reserved water, and salt and pepper.

Grease bottom of 9 inch tart pan generously with butter. Sprinkle with bread crumbs then roll dough out and press into bottom of pan, but not up the sides.

Spread leeks over dough, then carrot puree. Layer remaining sliced carrots around edge of tart and sprinkle with remaining cheese.

Bake for 25 minutes until the tart is set.

Serve warm or at room temp.

White Bean & Tuna Pasta

1 lb. whole wheat pasta
4 cloves finely chopped garlic
1/4 c. olive oil
3/4 c. skim milk
1 T. fresh basil leaves, chopped
1 T. fresh oregano leaves, chopped
1 can albacore tuna in water, drained and flaked
1 can canellini beans, drained and rinsed
1/4 grated parmesan cheese

Cook pasta and drain, keeping warm. Saute garlic in olive oil until garlic is golden brown. Stir in milk, basil, and oregano. Heat to boiling and stir one minute. Lower heat. Stir in tuna, beans, and cheese and stir one more minute. Pour over hot pasta. Sprinkle with additional cheese, if desired.

Curried Tofu and Avocado Dip with Rosemary Pita Chips

Top Chef Lee Anne Wong's recipe was a great hit at the party I attended last night. I got it from the latest issue of Food and Wine. This was a healthy AND yummy party dish. It includes several SuperFoods: tomatoes, soy, avocado, garlic, olive oil and yogurt.

4 whole wheat pitas, split
2 tablespoons extra-virgin olive oil
1 tablespoon chopped rosemary
Salt
7 ounces soft or silken tofu, drained
1 Hass avocado—peeled, pitted and coarsely chopped
1/4 cup low-fat sour cream
1/4 cup Greek-style, fat-free yogurt
1 teaspoon finely grated lime zest
2 tablespoons fresh lime juice
1 garlic clove
1 1/2 teaspoons honey
1 teaspoon curry powder
2 tablespoons chopped mint
Freshly ground pepper
Grape tomatoes, cucumber slices and radishes for serving

DIRECTIONS
Preheat the oven to 325°. Stack the pita halves and cut them into 6 wedges; transfer to a bowl and add the olive oil and rosemary. Season with salt and toss. Spread the pita wedges on a baking sheet in a single layer and bake until crisp, about 25 minutes. Let cool.

Meanwhile, in a food processor, puree the tofu, avocado, sour cream, yogurt, lime zest, lime juice, garlic, honey, curry powder and mint until smooth. Season the dip with salt and pepper and refrigerate until chilled. Serve the dip with the pita chips, tomatoes, cucumbers and radishes.

Pesto Tilapia En Parchment

Parchment paper makes this all in one meal easy and quick.

Serves 4

4 large sheets of parchment paper
Cilantro Pesto

4 cups of packed baby spinach
4 pieces of tilapia fillets (about 6 ounces)
1 red bell pepper cut into thin strips
1 orange bell pepper cut into thin strips
1 green bell pepper cut into thin strips
16 stalks of asparagus, trimmed and sliced

Preheat oven to 400°F.

Mix 2 tablespoons of the Cilantro Pesto with all the peppers and asparagus into a bowl, set aside.

Take one serving of the fillets and cover each side with the pesto then place in center of the paper. Cover fish with one cup of spinach. On top of the spinach goes 1/4 of the pepper/asparagus mixture.

Move the package to a cookie sheet. Then carefully fold in the short ends then the long ends of the of each piece of parchment, securing by tucking the ends under the packet.

Bake for about 20 minutes. Fish is done when it flakes easily (you can snip a corner of the package to test).

Using a spatula, transfer the packets to each plate. Carefully cut open an end of the package to allow the steam to escape. Serve.

Cilantro Pesto

This is a great variation that uses walnuts. Wonderful on broiled fish and chicken and you get a serving of walnuts, garlic and olive oil.

1 cup extra-virgin olive oil
1/2 cup walnuts, toasted
1 bunch fresh cilantro, coarsely chopped (about 2 cups)
1 bunch fresh chives, coarsely chopped (about 1/3 cup)
1 tablespoon chopped seeded jalapeño chile
1 small garlic clove, peeled
1 teaspoon (scant) coarse kosher salt
1/2 teaspoon freshly ground black pepper
3 tablespoons fresh lime juice

Puree all ingredients except for the lime juice in blender until smooth. (Can be made 1 day ahead. Cover and chill. Reblend before continuing.) Whisk in lime juice.

Superfood Pizza, from the NY Times

This recipe utilizes Olive Oil, Whole Wheat, Walnuts, Dark Leafy Greens (arugula). I've not tried it but thought it would be a good one to check out.

http://www.nytimes.com/2009/05/26/health/26recipehealth.html?_r=1&ref=health

Lemon Spinach Pasta

This simple and quick meal is loaded with the healthy superfoods of spinach, olive oil, garlic and lemon. Even my children will eat their spinach when mixed with this tasty sauce.

1 pkg. frozen chopped spinach, thawed and drained
16 oz. whole wheat pasta (shells or penne)
1 lemon, zested then juiced
1/4 c. extra virgin olive oil
2 cloves chopped fresh garlic
2 Tbl. toasted pine nuts
salt to taste
fresh grated romano or asiago cheese

Boil pasta according to package directions. While pasta is cooking, mix lemon zest, juice, olive oil and garlic with a whisk. Drain pasta over thawed spinach to warm the spinach and return to pot. Mix pasta and spinach thoroughly. Add pine nuts and pour olive oil mixture over pasta.

Serve while still warm and top with a sprinkle of cheese.

To reheat leftovers, add a little more olive oil so it's not too dry.

Roasted Curry Cauliflower

I can't eat broccoli every day, as recommended by those who wrote the SuperFoodsRX book, so am glad they have those "sidekicks" foods. Otherwise, I'd be bored quickly.

I love this side dish because it smells so good when cooking! I've made a meal out of it by serving it on a bed of brown rice.

Ingredients:
12 cups cauliflower florets (from about 4 pounds cauliflower)
1 large onion, peeled, quartered
1 teaspoon ground coriander
1 teaspoon ground cumin seeds
3/4 cup olive oil
1/2 cup red wine vinegar
3 1/2 teaspoons curry powder
1 tablespoon Hungarian hot paprika
1 3/4 teaspoons salt

1/4 cup chopped fresh cilantro

Preheat oven to 450°F. Place cauliflower florets in large roasting pan. Pull apart onion quarters into separate layers; add to cauliflower.

Whisk remaining ingredients except for cilantro. Coat the cauliflower and onion in the dressing. Then spread in single layer onto a cookie sheet. Bake for 35 minutes.

Slow-Cooker Turkey Breast

This is one of the easiest ways to cook a turkey breast. For my family, we always have enough left-overs for at least another meal. I'll set this up in the mornings of days I expect to busy right up until dinner time.

Ingredients

1 6-8lb turkey breast, bone in
1 can of gravy
1 T of chopped rosemary

Remove skin from the turkey breast plus any visible fat. Place breast side up in the slow cooker. Cover in gravy, then sprinkle on the rosemary. Cook at the low setting 8-10 hours.

Great side dish: Whipped sweet and yukon gold potatoes.

Taco Seasoning

This works with fish, chicken, pork or beef tacos. Adjust according to taste the level of red pepper and type of chili poweder (I prefer the hot version)

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Mix then store in an airtight container. Double or even triple if you make tacos more than twice a month!

Easy Fish Tacos

This is one of those recipes I trot out a couple of times a month because it just so easy. I prefer salmon or one of its "sidekicks" for the nutritional punch, but you really can use any kind of fish. And if you're in a pinch, store bought taco seasoning works just as well as mixing it yourself.

The shredded cabbage that is used (don't use lettuce) is from the broccoli family. If you top with kiwi-pineapple salsa this becomes one of those meals packed with SuperFoods.

Serves 4

1 pound salmon filet
2-3 T of taco seasoning

12 soft corn tortillas
olive or canola oil

Kiwi Pineapple Salsa (or any other salsa, fruit based is best)*
shredded cabbage
diced avocado

Sprinkle the salmon with taco seasonings and pre-heat oven to 325°. Then bake salmon about 20 minutes.

While fish is baking, in a small skillet, heat about a teaspoon oil over medium heat. Then drop in a corn tortilla, when it starts to bubble, turn it over. You want it to deepen in color but remain soft. Once oil is heated, it takes less than a minute per tortilla. Once tortilla is done, put on a plate lined with a paper towel and top with a paper towel. Repeat until done.

Great side sides: black beans cooked with more taco seasoning.

*If your kids don't like salsa or avocado, I mix up a bit of non-fat sour cream with some hot sauce and/or have shredded cheese on hand for them.

Fruit Salad

This is a fantastic salad that packs a real superfood punch. It's great for a breakfast or luncheon.

1 quart strawberries, stems removed and quartered
2 oranges, zested, then peeled and cut into 1 inch chunks
3 kiwis, peeled and chunked
1 bunch of red grapes
2 TBL. brown sugar

Wash and mix all the fruits together. Sprinkle with brown sugar. Let rest 5 minutes before serving.

Can adjust proportions based on what you have.

Walnut-Encrusted Pork Loin Stuffed with Apples and Cranberries

Typically, one does not associate pork with super foods, let alone being a healthy choice. But eaten in actual serving sizes of 4-6 ounces (about the size of a deck of cards) of lean pork that has not been fried, it is a good source of protein. This particular recipe incorporates several super foods which makes it now an even healthier meal.

Serves 6

1/4 cup dried cranberries
1/4 cup plus 1/2 cup of Riesling (or any sweet white wine)
cooking spray
2 small apples, peeled, cored and cut into 1/2 pieces with the peel saved and set aside
1 carrot, diced
1 small onion, sliced into rings
1 celery stalk, diced
1/2 t of cinnamon

2 lb of center-cut boneless pork loin with all visible fat removed (note, this is NOT tenderloin)
sea salt

1 garlic clove
2 T of fresh rosemary leaves
1/2 cup of walnuts

1/2 cup of balsamic vinegar

Directions:

Soak the cranberries in 1/4 cup wine for ten minutes. Preheat oven to 325° and coat roasting pan with cooking spray.

Arrange on the bottom of pan the apple peel, carrot, onion and celery.

Add the chopped apple to soaking cranberries as well as the cinnamon.

Cut and open the roast as you would a book. Using a slotted spoon, place the apples and cranberries to the right side of the open pork. Fold the left side over the top of the right side of pork and apples. Carefully place the pork loin on top of the peel mixture. Lightly sprinkle the sea salt all over the roast.

Using a food processor, blend the garlic and rosemary. Then add the chopped walnuts for a pulse or two. Press the nut mixture on top and on the sides of the roast.

Take any wine still left in the cranberry and apple bowl and pour over roast.

Cover the roast in aluminum foil and roast for about 45 minutes to an hour or until pork reaches 140°, removing the foil for last 10 minutes. While meat cooks, in a small sauce pan boil the other half cup of wine and 1/2 cup of vinegar, reducing until thick and syrupy... about 15-20 minutes.

When pork is done, let rest for 10 minutes. Double check sure the temperature reached 150° at some point during this stage.

Slice and drizzle the reduction on each serving.

Kiwi-Pineapple Salsa

This easy to make salsa is great on Trader Joe's Soy Flax-Seed Tortilla Chips or those Trisket crackers for healthier party nosh.

However, it is fabulous when on grilled/broiled salmon, chicken or pork loin. I always save some to use in fish tacos or tuna/chicken salad as well.

Ingredients:

2-3 kiwis, peeled and chopped
1 cup of chopped pineapple
2 T of chopped onion
1 seeded and chopped jalapeno pepper
1 t of lime juice
2 T of fresh cilantro
salt and pepper to taste

Mix all ingredients and let sit for at least 30 minutes before serving.

Basic Whole Wheat-Oat Bran Pancakes

Who doesn't love a big batch of pancakes on the weekend? And what an easy way to feed a bunch of people breakfast. But from a nutritional standpoint, the classic white flour recipe is more a dessert product than a healthy meal.

After much experimentation, I now have a whole wheat and oat bran pancake recipe that is not only better for you but is a big hit with kids of all ages.

The trick of getting perfect pancakes is a good griddle that evenly conducts the heat and non-stick cooking spray. I love my reversible stove top griddle and grill from Crate and Barrel. I put it on medium-high and when a drop of water sizzles, it is ready to go. That's when I spray on the cooking spray and immediately pour the pancake batter. You also want a wide spatula for flipping.

Makes Approximately 10 6" pancakes

Ingredients:

1 1/4 cup white whole wheat flour (King Arthur is my brand.)
1/2 cup of oat bran
3 t of baking powder
1/2 T of baking soda
1 t of cinnamon
1 egg (or 1/4 cup of egg substitute)
1 1/2 cups of skim milk (can use whole or low fat)
3 T of melted butter (you can use applesauce or canola oil but does change the texture and flavor)
1 t of vanilla
1 T of sugar

non-stick cooking spray
topping of choice (fruit/yogurt or syrup)


Directions:

Combine flour, oat bran, baking powder, baking soda and cinnamon in a large bowl.

In a smaller bowl lightly beat egg then add the rest of the ingredients, mix well.

Add the wet ingredients to the dry ones. In 1/4 cup servings, pour batter onto hot griddle. Flip when the batter starts to bubble. If pancakes are burning, turn down the heat a notch.

Martha Stewart Move: When mixing the wet ingredients, set aside the egg whites. Then right before cooking the pancakes, beat the whites until stiff, then fold into the pancake batter.

Super Nutritious Move (that my kids hate so it is just for me): Add to 1/2 cup of batter, two tablespoons of flax seed meal and chopped walnuts. For topping, mix 1/2 cup of yogurt and mix in either 1 T of pure honey or maple syrup. Then stir in 1/2 cup of blueberries, strawberries or raspberries. I like to layer. One pancake, half that topping, then another pancake on top of that, then the remaining yogurt/berries. This makes for a very filling but healthy breakfast. If you're dieting, you're all set for your whole grains for the day.