Bruchetta

It is summer time! And summer calls for fresh bruchetta! Ever since my dad began growing tomatoes in his garden four years ago, our family makes fresh bruchetta. Let me warn you - it is much better than what you get in a restaurant.

Whenever my friends have dinner parties they all say, "Sarah brings bruchetta!" So here is an insider's look into my famous recipe:

Tip: This recipe is an excellent appetizer and use crusty French or Italian bread.

Ingredients:
3 cloves garlic, finely chopped
1 clove garlic - for rubbing on bread
4 large tomatoes, diced
10 basil leaves, finely chopped
1 tsp Olive Oil
3 tbsp Balsamic vinegar (or more to taste - I like a lot of balsamic)
Parmesan Cheese
Salt to taste

1. Chop tomatoes, basil and garlic and put into a bowl. Add olive oil and balsamic vinegar - mix and let it marinate.
2. Thinly slice bread and rub with garlic clove. Lightly broil both sides.
3. Top with tomato mixture, sprinkle with Parmesan cheese and put back into the oven for another 30-60 seconds until cheese begins to melt.
4. Serve immediately and enjoy!

Cream Cheese Carrot Cake Muffins

Who doesn't like dessert for breakfast!?! These muffins are sweet enough to entice you to take a second, while not overly powerful like an extravagant dessert. Be generous when adding the cream cheese filling as this adds the extra boost of flavor. Feel free to add chopped walnuts or sprinkle sugar and cinnamon on top before baking.

Ingredients:

2 1/4 cups all-purpose flour - do NOT substitute whole-wheat flour...I tried this and it failed!

1/2 cup Splenda

1/4 cup brown sugar, firmly packed

1 1/2 tsp baking powder

1/4 tsp baking soda

1 1/2 tsp cinnamon

3/4 tsp ground ginger

3/4 tsp salt

2 large eggs

3/4 cup water

1/3 cup vegetable oil

1 1/2 cups grated carrot (use food processor or cheese grater)

Filling:

8 oz. fat free cream cheese

1/4 cup Splenda

1 tsp vanilla

1. Preheat oven to 400 degrees F. Grease a 12 muffin pan or line with muffin cups.

2. To make the filling, mix the sugar with softened cream cheese. Set aside.

3. Mix the flour, sugar, baking powder, baking soda, cinnamon, ginger, and salt in a large bowl. Mix well. Add eggs, water, and oil and mix. Fold in the grated carrot, stirring to combine.

4. Using a large spoon, cover the bottom of the muffin cup (about 1/4 inch). Then dollop a HEAPING tablespoon of filling (be generous!). Last, cover with enough batter to fill the muffin cup. Optional: lightly dust muffins with a mixture of cinnamon and granulated sugar before baking.

5. Bake muffins for approximately 15-20 minutes, or until the edges begin turning brown. The tops of the muffins will feel firm to the touch.

6. Remove muffins and transfer them to a cooling rack. Wait 10 minutes before serving as the center will be quite hot.

Note: this recipe makes 15 cupcakes.

Nutrient Analysis:

Yield: 15 muffins

Serving: 1 muffin

Calories: 150

Protein: 5 g

Fat: 5.8 g

Carbohydrate: 19 g

No Bake Oatmeal Chocolate Cookies

These cookies are quick, easy, gluten free and a great source of whole grains! The oatmeal provides soluble fiber and good carbohydrates which help keep your blood glucose in check while the peanut butter adds protein. However we cannot forget about the sugar and butter....well this is why these cookies are for dessert! I substituted all the sugar for Splenda, but do not substitute applesauce for the butter - I tried this with half of the recipe and it fatally bombed! However, feel free to be creative and make changes: add craisins, mini-chocolate chips or white chocolate chips, even try adding additional sources of fiber such as All-Bran buds.

Ingredients:
2 cups sugar (1 cup sugar, 1 cup Splenda)
1/4 cup cocoa
1 stick butter
1/2 cup milk
2 tsp vanilla
3 cups quick-cooking oatmeal
1/2 cup peanut butter (crunchy or smooth)

1. Combine sugar, cocoa, butter and milk in a saucepan. Bring to a boil for one full minute stirring continuously. Remove from heat.
2. In a separate bowl, combine oatmeal, peanut butter and vanilla. Stir in the sugar mixture and mix. Let cool for 5 minutes.
3. Drop by spoonful onto wax paper. Let cool for at least 30 minutes and then refrigerate. This is excellent with a glass of milk!

Nutrient Analysis: 36 cookies

Calories: 118

Protein: 4 g

Fat: 5 g

Carbohydrates: 15 g

Fiber: 2 g

Pizza Dip

This recipe is a keeper! My roommate and I almost ate the entire thing in one sitting! oops....the secret is out. This is an excellent appetizer for one of those "everyone bring a dish to pass" parties. Be creative with extra toppings such as adding baby pepperoni, red pepper flakes, or chopped mushrooms which will additional flavor. Serve with chunks of Italian or french bread, fresh vegetable dippers, or chips.

Ingredients:

1 8oz package fat free cream cheese, softened

1 tbsp Italian seasoning
1 cup low fat Mozzarella cheese, shredded
3/4 cup Parmesan cheese
1 8oz. can pizza sauce
2 tbsp green pepper, chopped (optional)
2 tbsp green onions, chopped (optional)

1. Preheat oven to 350 degrees.
2. Combine cream cheese and Italian seasoning, spread onto an 8" pie pan or small baking dish.
3. In a small bowl, combine mozzarella and Parmesan. Sprinkle half the mixture on top of the cream cheese. Spread the pizza sauce over the cheese mixture, then cover with the remaining cheese mixture. Top with the bell pepper and green onions.
4. Bake for 15-18 minutes, or until the top cheese begins turning brown. Let cool for 2-3 minutes before serving. This recipe re-heats well.

Nutrition Information: Serves 8 (approximately 1/2 cup each)

Calories: 130

Protein: 12 g

Fat: 6 g

Carbohydrate: 6 g

Calcium: 315 mg

Sodium: 435 mg

Salmon with Vegetables

Salmon is an excellent source of omega-3 fatty acids, a type of polyunsaturated fat.  Omega-3s are an essential fatty acid (which means your body cannot synthesize them, you must consume them in foods). Eating foods high in omega-3 will reduce inflammation, decrease triglycerides, reduce your risk of heart disease, and facilitate brain health. Check out this salmon recipe! Pair it with a side of rice, garlic bread, or cheesy-bread to add a serving of whole grains.

Ingredients:
4 oz. Salmon
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 small red onion, sliced
2 tbsp fresh cilantro, chopped (optional)
1 clove garlic
1 cup fresh spinach
2 tsp olive oil

1. Place foil on a baking sheet and place salmon on top. Flavor salmon as preferred. Broil the salmon at 400 degrees F for 4-6 minutes, or until the inside is cooked.
2. Saute green pepper, red pepper, onion, and garlic with olive oil on high heat. After 5 minutes turn off the heat and add the spinach and cilantro. Continue to mix the vegetables, waiting until the spinach wilts.
3. Plate the vegetables on a plate and top with the salmon.

Nutritional Information:
Calories: 280 kcals
Protein: 29 g
Carbohydrate: 11 g
Fat: 24.3 g
Fiber: 3.3 g

Chocolate Chip Scones

Scones, also known as Rock Cakes in Britain differ from the average muffin. Lower in sugar and made with sour cream, scones are an excellent addition to a cup of coffee, tea or milk. I adapted this version from a recipe I found on AllRecipes.com. I moderately healthified it, however from past experience I have found that butter is the only way to make a truly perfect scone. Feel free to further adapt this recipe by substituting with buttermilk, canola oil, or applesauce. 

Tip: Be creative and add raisins, nuts, pumpkin puree, cinnamon, apple chunks, lemon-zest or dates. Next time I make these, I am going to try and make gingerbread scones for my dad! Yum!

Serving size: 1 scone

Servings: 20

Ingredients: 

1 cup fat free sour cream

1 tsp baking soda

3 cups all-purpose flour

1 cup whole wheat flour

2 tsp baking powder

1 cup granulated white sugar

1 tsp salt

1 cup butter 

1 large egg

1 cup semi-sweet chocolate chips (optional - be creative!)

Egg Wash:

1 whole egg

1 tbsp cream or milk

dash cinnamon

1. Mix sour cream and baking soda in a small bowl and set aside - it will rise and become fluffy!

2. Preheat oven to 350 degrees and lightly spray a large baking sheet.

3. Mix flour, sugar, baking powder, and salt in a separate bowl. Cut in butter (make sure it is thawed and soft). Stir in egg and sour cream mixture. Mix just until moistened - you do not want to over-mix.

3. Mix in chocolate chips or additional fixings.

4. Lightly flour your hands and pick up chunks of dough a little smaller than the palm of your hand. Roll into a ball, place on baking sheet, and lightly press down top creating a "hamburger-bun" shape.

5. Place 3 inches apart as they will grow in size. This recipe should make 20 scones. 

6. Coat the scones with the egg wash mixture - be generous as this adds a beautiful glossy coat making your scones more appetizing!

7. Bake 20-25 minutes, or until the top becomes golden brown!

8. Let cool for 5 minutes and enjoy with a hot cup of tea! (they cool quickly)

Blueberry Fiber Pancakes

Looking for a basic, healthy pancake recipe? Well I have just the recipe for you! This recipe has no butter, cream, or artery clogging ingredients. It is a basic buttermilk pancake recipe from Fiber One that is loaded with whole grains, fiber, and fortified with B-vitamins, calcium, and iron. The beauty of using a pancake mix is you can whip up a healthy breakfast fast! 


Tip: Be creative and add blueberries, raisins, sliced apples, bananas, cinnamon and nuts to your pancakes! You can top your pancakes with syrup, warm applesauce, jam or a fruit compote. 


Ingredients:
1/2 cup Fiber One Complete Buttermilk Pancake Mix
1/3 cup water
2 tbsp milk
Pam cooking spray
Syrup of your choice


1. Mix pancake mix, water, and milk.
2. Heat small skillet using medium heat - you do NOT want your pancakes to burn.
3. Pour pancake mix and top with fresh blueberries or filling of your choice. Flip once bubbles appear.
4. This recipe make 3 pancakes. Add a side of fruit, syrup and a glass of milk to complete your breakfast!


Nutrition Information: (the calorie information does not include extra fillings)
Calories: 190 kcals
Protein: 9 g
Carbohydrate: 36 g
Fat: 3.5 g
Fiber: 5 g