Healthy Recipes: Favorites from The Recipe Doctor (cont.)

Yield: 4 servings

Nutritional Information: Per serving: 191 calories, 24 g protein, 5 g carbohydrate, 7.5 g fat (1.4 g saturated fat), 65 mg cholesterol, 0.1 g fiber, 206 mg sodium. Calories from fat: 36%.

Best Healthy Salad Recipe

I never get tired of this salad. You can use strawberry slices instead of blackberries if that's what you have in the fruit crisper. During the winter months, you can use any fresh fruit or dried cranberries instead of the blackberries.

Blackberry Spinach Salad
[167 calories and 6 g fiber per serving]

This salad has so much flavor that the only dressing you'll need is a drizzle of balsamic vinegar.

Ingredients:
- 4 cups baby spinach, rinsed and dried (comes in packages this way), packed measure
- 2 cups fresh blackberries (thawed blackberries can also be used)
- 2 ounces crumbled goat cheese (or reduced-fat or regular feta cheese)
- 2 cups cherry or grape tomatoes, halved (chopped ripe tomatoes can be substituted)
- 1 large or 2 small green onions, sliced
- 3 tablespoons finely chopped walnuts or walnut pieces
- 4 tablespoons balsamic vinegar (add more to taste)

Preparation:
1. Add spinach, blackberries, cheese, cherry tomatoes, green onion, and walnuts to a large serving bowl. Toss to blend well.
2. Drizzle with balsamic vinegar and serve into 4 salad bowls.

Yield: 4 servings

Nutritional Information: Per serving: 167 calories, 7 g protein, 21 g carbohydrate, 7 g fat (3.2 g saturated fat, 1.6 g monounsaturated fat, 1.8 g polyunsaturated fat), 11 mg cholesterol, 6 g fiber, 129 mg sodium. Calories from fat: 37%.

Best Healthy Dessert Recipes

Here are two of my favorite dessert recipes, one for when you've got a taste for a comfort-food winter dessert, and one for when you want fresh, colorful fruit with a sweet taste of meringue.

Winter Crisp
[199 calories and 5 g fiber per serving]

Ingredients:
- Crisp:
3 cups fresh or frozen raspberries or blackberries (about 1 pound)
3 cups diced pears
2 tablespoons Wondra quick-mixing flour (or 3 tablespoons if using frozen fruit)
2 tablespoons granulated sugar
2 tablespoons Splenda
2 tablespoons liqueur, such as Chambord or Grand Marnier
- Topping:
3/4 cup quick oats
6 tablespoons whole-wheat flour
6 tablespoons unbleached white flour
6 tablespoons brown sugar, packed
Scant 1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup less-fat margarine (a brand with 8 grams of fat per tablespoon) or whipped butter
2 tablespoons low-fat buttermilk

Preparation:
1. Preheat oven to 350 degrees. Coat a 9 x 9-inch or 8 x 8-inch baking dish with canola cooking spray.
2. Add berries, pears, flour, sugar, Splenda, and liqueur to a large mixing bowl and toss to blend well. Pour into prepared baking dish.
3. Add oats, flours, brown sugar, baking soda, and salt to a large mixing bowl; beat with electric mixer on low speed to combine. Add margarine in chunks and beat on medium speed, cleaning margarine off beaters several times, until a nice crumb has formed. Drizzle buttermilk over the top of oat mixture and blend with mixer just until your crumb mixture has moistened nicely. Add another teaspoon or two of buttermilk, if needed.
4. Sprinkle oat topping over berry and pear mixture and press down gently. Bake 20-25 minutes or until topping is nicely brown and fruit filling is thick and bubbly.

Yield: 9 servings

Nutritional Information: Per serving: 199 calories, 3 g protein, 37 g carbohydrate, 4.5 g fat (2 g saturated fat), 8 mg cholesterol, 5 mg cholesterol, 147 mg sodium. Calories from fat: 20%.

Mini Pavlovas
[150 calories and 1 g fiber per serving]

This dessert was reportedly created for Anna Pavlova, one of the world's best-known ballerinas, while she was performing in New Zealand.

Ingredients:
- 3 egg whites
- 1 teaspoon vanilla
- 1/4 teaspoon cream of tartar
- Dash salt
- 1 cup sugar
- 4 cups peeled and sliced mixed fruit, such as kiwi, strawberries, or peaches
- 1 1/2 cups pressurized whipped cream (or sweetened whipped cream)

Preparation:
1. Put the egg whites in a large bowl and let stand for about one hour. Meanwhile, cut a brown paper grocery bag so that you can use it to cover a thick cookie sheet. Use a pencil and ruler to draw eight, 3-inch circles on the paper.
2. Preheat the oven to 300°. Add the vanilla extract, cream of tartar, and salt to the egg whites. With an electric mixer, beat on medium speed till soft peaks form. Add the sugar, 1 tablespoon at a time, beating on high speed until very stiff peaks form and the sugar is almost dissolved (about 7 minutes).
3. With a pastry tube (or using a spoon), pipe the meringue onto the circles on the paper, building up the sides to form eight shells.
4. Place the cookie sheet into the preheated oven and bake for 35 minutes. Turn off the oven. Let the shells dry in the oven, with the door closed, for one hour. Remove the shells from the paper.
5. In a medium bowl, toss the fruit slices to blend. With a large spoon, fill the cooled shells with the fresh fruit mixture. Add a dollop of whipped cream to each mini pavlova. Serve immediately.

Yield: 8 mini Pavlovas

Nutritional Information: Per serving: 150 calories, 2 g protein, 30 g carbohydrate, 2.5 g fat (1.5 g saturated fat), 8 mg cholesterol, 1 g fiber, 35 mg sodium. Calories from fat: 15%.

Published September 2008.


Recipes provided by Elaine Magee; © 2003-2008 Elaine Magee.

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.



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