Sweet Potato Pone

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Sweet Potato Pone
Yields 4 Servings


1 sweet potato (cooked)
1 teaspoon light brown sugar
1 oz (2 tablespoons) butter
2 oz (4 tablespoons) orange juice
2 oz (4 tablespoons) low sodium chicken broth
1 large egg, beaten
1/4 teaspoon salt


Cook the potato fully in the microwave. Let cool. (Do this the night or morning before.)
Peel then chop the sweet potatoes and add brown sugar and butter.
Slowly stir in the orange juice, then add the beaten egg and chicken broth.
Heat the oven to 350 F and grease a baking dish.
Pour the mix into the greased container and bake for 30 minutes.
You will know that the dish is ready if it is firm and a knife inserted in the center comes out clean.


To reduce the fat use two to three eggs white instead of the whole egg.
Instead of brown sugar, experiment and use sugar free pancake syrup, real maple syrup or agave nectar.
Use low fat chicken broth.

Original Post: http://www.thismamacooks.com/2009/08/recipes-from-blogher09-common-threads-sweet-potato-pone.html

Two Berry Crisp

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Delicious and full of antioxidants,
Two Berry Crisp will be a tasty treat for any season

  • 1 pint blueberries
  • 1 pint strawberries, hulled, sliced
  • 2 cups granola
  • 1 tablespoon honey
  • 2 tablespoons vegetable oil

Preheat oven to 375°. Toss prepared berries in an 8-inch square glass baking dish.

Combine granola, oil, and honey in small bowl. Sprinkle over the berries. Cover baking dish with foil and bake for 30 minutes. Remove foil and bake another 10 minutes, until topping is browned.
Serve warm or at room temperature, with ice

found at http://southernfood.about.com/od/dessertrecipe1/r/bl80613n.htm

Summer Tomato-Rice Casserole

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3/4 cups long-grain brown rice
4 ripe large beefsteak-type tomatoes, 2 1/2 – 3 pounds, cored
1 cup shredded lite three-cheese blend, such as mozzarella, Jack and Cheddar
1 1/2 Tbsp. chopped fresh oregano, or 2 teaspoons dried
3/4 tsp. salt, divided
Ground black pepper
Pinch cayenne pepper
1 cup panko-style breadcrumbs
1 garlic clove, minced
1 tsp. dried oregano
2 tsp. extra virgin olive oil
Cooking spray

Preparation / Cooking Directions

Preheat oven to 350 degrees F.

Cook rice according to package directions; there should be 2 1/2 cups cooked rice.

Cut thin slice from bottom of each tomato, discard it, and slice each tomato crosswise into 4 thick slabs. In mixing bowl, combine cooked rice, cheese, oregano, ground and cayenne pepper and half the salt. In another bowl, use a fork to combine the panko, garlic, oregano, remaining salt, and olive oil. Season to taste with black pepper, and set aside.

Coat covered 2-quart heatproof casserole with cooking spray. Arrange 4 tomato slices to cover bottom of the casserole. Using half the rice mixture, cover tomatoes. Top with another 4 or 5 tomato slices, then remaining rice. Finish with another tomato layer, overlapping the slices to cover the rice completely.

Cover casserole and bake for 45 minutes, until casserole is moist. Uncover, and sprinkle topping evenly over casserole. Bake uncovered for 20-30 minutes, or until topping is lightly colored, tomatoes are very tender, and casserole is bubbly under the topping. Let casserole sit for 20 minutes, or serve lukewarm.

Makes 6 main servings (approx. 6 cups), 8 as side dish

Per 1- cup serving: 180 calories, 6 g total fat (3 g saturated fat), 24 g carbohydrate,
10 g protein, 4 g dietary fiber, 460 mg sodium.

Recipe taken from: AICR’s Weekly Health-e-Recipe e-mail from http://222.aicr.org/.

Tuesday, June 1, 2010, Issue No. 298

Honey-Lime Tropical Salad

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1 cup watermelon, cubed and seeded

1 cup diced banana

½ cup seedless green grapes cut in half

½ papaya, peeled, seeded and cut into cubes

¼ cup fresh mint leaves, chopped

2 Tbsp. fresh lime juice

2 tsp. honey

1/3 cup plain nonfat yogurt

1-2 Tbsp. balsamic vinegar

4 cups dark green leaves such as spinach, arugula or field greens, rinsed and torn

Preparation / Cooking Directions

Toss the watermelon, banana, grapes, papaya, mint leaves, half the lime juice and half the honey until well mixed. Set it aside. In a small bowl, stir together the yogurt and the remaining lime juice and honey. Toss the greens with the balsamic vinegar and divide the greens among four plates. Arrange the fruit mixture on top, distributing evenly. Drizzle with the yogurt dressing and serve.

Makes 4 servings. Per serving: 101 calories, 0 g total fat (0 g saturated fat), 26 g carbohydrate, 2 g protein, 3 g dietary fiber, 34 mg sodium

Taken from AICR’s Weekly Health-e-Recipes e-mail from www.aicr.org

Tuesday, July 18, 2006, Issue No. 97

Whole Wheat Blueberry Muffins

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Nonstick cooking spray

1 cup whole-wheat flour

¾ cup all-purpose flour

½ cup firmly packed light brown sugar

1 Tbsp. plus 1 tsp. baking powder

1 tsp. ground cinnamon

½ tsp. ground allspice

½ tsp. salt

1 cup nonfat buttermilk (or 1 cup of nonfat yogurt)

2 Tbsp. canola oil

2 Tbsp. unsweetened applesauce

1 egg, lightly beaten

1 cup fresh or frozen blueberries*

Preparation / Cooking Directions

*Note: Tossing unthawed frozen blueberries with two tablespoons of flour before adding them to the batter helps to keep them from turning the batter purple while the muffins bake.

Preheat the oven to 400 degrees. Lightly spray a muffin tin with cooking spray. In a large bowl, combine the flours, brown sugar, baking powder, cinnamon, allspice and salt. In another bowl, whisk together the buttermilk, oil, applesauce and egg. Pour the buttermilk mixture into the dry mixture, stirring until it is just combined (do not over mix). Lightly stir in the blueberries. Spoon the batter evenly into the prepared muffin cups. Bake until the tops are golden, 20-25 minutes. Transfer the pan to a wire rack to cool slightly. Then transfer the muffins to cooling rack. Serve warm.

To freeze the muffins, store them in a zipper-lock storage bag and they will keep for up to a month. To reheat frozen muffins in the microwave, wrap them in a paper towel and heat on high for 30 seconds.

Makes 12 muffins. Per muffin: 112 Calories, 3 g Total Fat (<1 g Saturated Fat), 19 g Carbohydrates, 3 g Protein, 2 g Dietary Fiber, 262 mg Sodium.

Recipe taken from: AICR’s Weekly Health-e-Recipe e-mail from http://222.aicr.org/.

Tuesday, March 7, 2006, Issue No. 78

Healthy Pizza Recipe

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For those parents who are forever seeking ways to feed their children healthy food, this will be a great solution you can add to your secret bag of tricks.  Every kid loves pizza and there is no reason they have to know just how healthy our pizza recipe is.  You know and that’s all that matters.  Besides being scrumptious, the whole family can build individual pizzas to their own liking, adding fun to health.  The more you can create associations of "tasty" and "fun" to healthy eating, the better.  Here is how you do it.

Putting the word "healthy" into pizza starts with the crust.  Most standard pizzas your kids are eating is full of nutritionally useless white  gluey flour.  Did you know that white flour spikes blood sugar faster than white sugar?  That makes white flour very addictive.  The fast alternative is using whole grain pita shells.  All grocery stores should carry them in the bread area.  They are a perfect size for making individual pizza masterpieces. Look for the thin ones, they have half the calories than the thick ones, 70 calories compared to about 150 calories. 

Now you may have to take some searching and reading the ingredients time to find better food for your family to eat.  But before you know it you will familiarize yourself with a whole new part of the grocery store.  It’s worth the effort.  If you cannot find the thin type of whole grain pita shells, don’t panic, the more common thicker ones will work just fine.  Just make sure they are whole grain. 

Pizza Sauce
Canned pizza sauce can be found on the shelf beside the spaghetti sauce.  Again, read the ingredients.  Try to find a brand that is not full of unpronounceable chemicals and oil, unless it is olive oil, preferably, extra virgin olive oil. 

If your really ambitious, you can always make your own pizza sauce.  Blend five Roma tomatoes with two tablespoons of extra virgin olive oil, and season with salt, garlic and Italian Spice, to taste.    To be honest, we just use the canned stuff.

May I introduce you to goats cheese.  A goat’s digestive system is much closer to ours than a cow’s, therefore their milk is more digestible for humans.  And yes, you can buy mozzarella goats cheese.  If you don’t tell them nether will I.  The stuff tastes great!  There is also soy cheese, but again read the ingredients.  Just because it’s soy doesn’t mean it’s healthy. 

If you absolutely must use regular cheese, go easy on it.  Buy stronger tasting cheese, like cheddar so you can use less.  Parmesan is great too because a little goes a long way.

Now we get to the fun stuff.  I am going to give you a list of great pizza toppings but I am sure you can think of many more.  You can put just about anything on pizza, creating a mélange of unique flavors and bright color.  You can dice your toppings large or small.  The rule of thumb is strong flavored toppings like onion, garlic and hot pepper should be diced finely, were tomato or mushroom can be sliced.

Here is our top ten list:
black & green olives
all types of peppers
soy pepperoni
feta cheese

Building and Baking
Prepare all the toppings ahead of time .  Preheat oven to 450 Fahrenheit. Have the pitas laid out on cookie sheets, two will fit per sheet.  You can fit two sheets in your oven.  Allow the family to build their own pizza’s, ladies before gentlemen.  Bake for 10 to 15 minutes or until cheese is melted.  Expect demands for seconds!
Suggestions: I like a little cheese under and on top of my toppings, it helps hold the mountain together.

For more healthy recipes grab this cookbook  “Whole Foods & Healing Recipes – by:Ron Lagerquist”  from http://www.freedomyou.com/o.aspx

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