Wake-Up Smoothie

Wake-Up Smoothie

WebMD Recipe from EatingWell.com

With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Ingredients

Prep: 5 minutes | Total Time: 5 minutes

• 1 1/4 cups  orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup  low-fat silken tofu or low-fat plain yogurt
• 1 tablespoon  sugar or sugar-substitute, optional

Instructions

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or sugar substitute), if using, in a blender; cover and blend until creamy. Serve immediately.

Reviewed July 16, 2012

From www.eatingwell.com with permission. © 2011-2012 Eating Well Inc.
For more recipes go to EatingWell.com

ROASTED RED PEPPER HUMMUS DIP - The Fiber35 Diet

(1.5g fiber/servings)
One 7-ounce jar roasted red peppers
One 15-ounce can chickpeas- rinsed and drained
One 15-ounce can cannellini (white kidney) beans, drained & rinsed
1/4 tahini
3garlic cloves, minced
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
2 tablespoons low-fat plain yogurt
Sea salt & pepper to taste

Mix all ingredients except salt & pepper in a food processor. Process until mixture is smooth.

Season with salt & pepper.

Cover & refrigerate. Serve chilled or at room tempature.

- Brenda's Tip: This is better the Next Day!

Nutrition Facts: Serving size, 1ounce-calories 65, fiber 1.5g, protein 3g, fat 2g, saturated fat 0g, carbohydrate 9g, cholesterol 0mg, sodium 110mg, sugars 2g.

Yogurt with Fruit, Wheat Germ, Nuts & Seeds

1 cup fat-free vanilla yogurt
1/2 chopped apple (pear)
1/2 banana
1/2 cup berries (or oranges, grapefruite, peach, raisins, papaya, dates, figs, or prunes)
2 Tbls wheat germ
1 Tbls sunflower seeds
1 Tbls chopped walnuts

Mix all together & eat,

From Joy's Feel Good diet book: 4 - Step program for Mood

Organic Pumpkin Pie Parfait

Organic Pumpkin Pie Parfait


Expert chef from the OWN network’s Home Made Simple, Jesse Brune, shares recipes for delicious, healthy alternatives to traditional Thanksgiving fare.
Serves: 6

Ingredients:
For puree:

1 can of organic pumpkin puree
1 tbsp coconut oil
2 tbsp raw honey
1 tsp nutmeg
2 tsp cinnamon
2 tsp pumpkin pie seasoning
3/4 cup vanilla coconut milk

For Crust:

1 1/2 cups raw pecans, chopped small
1 tbsp coconut oil
2 tbsp raw honey

For Topping:

1 cup whole Greek yogurt
1 tbsp raw honey
1 tsp vanilla extract
1 tsp nutmeg

Cooking Instructions:

• Place 6 wine glasses or parfait glasses in the freezer or fridge to chill.

For puree:

• Place a medium saucepan over medium heat on stovetop.
• Add all ingredients for puree into the pan, and stir with a whisk or wooden spoon.
• Allow ingredients to combine over heat, stirring continuously until puree begins to gently bubble.
• Remove from heat.
• Carefully taste the puree and add extra portions of the listed ingredients to adjust the flavor to your liking.
• When desired flavor is achieved, set aside and cool.

For crust:

• Place a medium saucepan over medium heat.
• Melt honey and coconut oil together in pan, stirring with a wooden spoon.
• When honey and coconut oil have merged, mix in the chopped pecans and coat all the nuts.
• Remove from heat and place in a refrigerator-safe container. Let cool.
• Before serving, take nuts out of container and place on cutting board.
• Use a sharp knife to re-chop the nuts.

For topping:

• In a small mixing bowl, combine all the ingredients and mix thoroughly with a whisk.
• Chill topping until ready to serve.

Assembly:

• Place chopped pecans in the base of the wine glasses. Add a generous layer of the pumpkin puree on top of the pecans, then top with 2 tbsp of topping.
• Sprinkle a touch of cinnamon on top of whipped topping and serve.

Source: Jesse Brune © 2011 Stage 29 Productions LLC

Cranberry-Walnut Bread & Muffins

Cranberry-Walnut Bread & Muffins
Hands-on time: 10 mins. to 15 mins.
Baking time: 14 mins. to 50 mins.
Total time: Overnight, 24 mins. to 1 hrs 5 mins.
Yield: 1 loaf or 12 muffins

Ingredients:

4 tablespoons butter
1/4 cup vegetable oil
1/3 cup granulated sugar
1/3 cup brown sugar
2 large eggs
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
3/4 teaspoon salt
1 teaspoon vanilla extract
1/8 to 1/4 teaspoon almond extract, optional
3/4 cup sour cream or yogurt, full-fat or low fat-preferred
1 cup King Arthur Unbleached All-Purpose Flour
1 cup King Arthur White Whole Wheat Flour or Premium Whole Wheat Flour
1 cup dried cranberries
1/2 cup walnuts

coarse white sparkling sugar or Demerara sugar, optional, for topping

Directions


see this recipe's blog »

1) Preheat the oven to 425°F for muffins, or 350°F for a loaf. Lightly grease a standard muffin tin. Or line with 12 paper muffin cups, and grease the cups with non-stick vegetable oil spray; this will ensure that they peel off the muffins nicely. If you're baking a loaf, lightly grease an 8 1/2" x 4 1/2" loaf pan.

2) In a medium-sized mixing bowl, beat together the butter, vegetable oil, and sugars until smooth.

3) Add the eggs, beating to combine.

4) Stir in the baking powder, baking soda, cinnamon, salt, the vanilla and almond extracts, and the yogurt or sour cream.

5) Place the flours in a food processor with the dried cranberries. Process until the berries are coarsely chopped. Add the nuts (if they're not chopped), and process briefly, just until the nuts are chopped up a bit.

6) Stir the flour mixture into the wet ingredients, mixing just until everything is thoroughly combined.

7) Divide the batter among the wells of the muffin tin, filling each one about 3/4 full. Or scoop the batter into the prepared loaf pan. Sprinkle muffins or loaf with coarse white sparkling sugar or Demerara sugar, if desired.

8) Bake the muffins for 14 to 15 minutes, until a cake tester or toothpick inserted into one of the center muffins comes out clean. Bake the loaf for 45 to 55 minutes, until a cake tester or toothpick inserted into the center of the loaf comes out clean.

9) Remove the muffins or bread from the oven. Tilt the muffins in the pan to cool a bit, then transfer them to a rack to finish cooling. Serve warm or at room temperature. Allow the loaf to cool in the pan for 10 minutes, then turn it out onto a rack to cool completely. For best results, don't slice until completely cool. Store muffins or bread well wrapped, at room temperature, for 2 to 3 days; freeze for longer storage.

10) Store muffins or bread well wrapped, at room temperature, for 2 to 3 days; freeze for longer storage.

Yield: 12 muffins or 1 loaf.


Tips from King Arthurs bakers:

For a nice hint of orange, substitute 1/4 to 1/2 teaspoon Fiori di Sicilia flavor (to taste) for the vanilla and almond extracts. For stronger orange flavor, stir in the grated rind of 1 large orange, omitting the almond extract.
Want to make this bread (or muffins) without whole wheat flour? Substitute 1 cup King Arthur Unbleached All-Purpose Flour for the whole wheat flour.
If you prefer a bolder cranberry statement, leave the dried berries whole, rather than chopping them up

Slow-Cooker Apple-Bread Pudding

Slow-Cooker Apple-Bread Pudding


Only a few minutes are needed to assemble this rich-tasting dessert.

Comfort food at its finest! This slow-cooker bread pudding tastes decadent, thanks to its moist texture and a generous sprinkling of chocolate chips. So go ahead and enjoy—it’s actually lower in fat than you’d expect.

Recipe Times:
Total Time : 3 to 4 hours and 10 minutes
Prep Time : 10 minutes
Cook Time : 3 to 4 hours
Servings : 8

Ingredients:

6 cups crusty bread (such as French bread or a baguette), cut into 1/2-inch pieces (preferably a day old)
2 medium-size tart apples, peeled, cored and shredded
1/2 cup golden raisins
1/2 cup semisweet chocolate chips
1 cup fat-free egg product
3/4 cup water
One 14-ounce can sweetened condensed milk, preferably low in fat
2 teaspoons pumpkin pie spice, divided
1 cup fat-free plain yogurt
1 Tablespoon sugar
1/2 cup apple juice

Directions:

step 1 Coat the insert of a large (6-quart) slow cooker with a light application of butter or margarine. Add the bread pieces to the slow cooker. Distribute the shredded apple on top of the bread layer. Then sprinkle the raisins and chocolate chips over the apple.

step 2 In a medium bowl, combine the egg product with the water, condensed milk and 1 1/2 teaspoons pumpkin pie spice; whisk to combine. Pour the egg mixture over the ingredients in the slow cooker, pressing down with a spoon or a spatula to make sure the liquid ingredients completely moisten the bread.

step 3 Cover the insert and cook on the low setting 3 to 4 hours, or until a knife inserted in the center of the bread pudding comes out clean. Begin checking the pudding after 3 hours, and continue to cook for increments of 10 to 15 minutes until the pudding is done.

step 4 While the bread pudding is cooking, make the yogurt sauce in a small bowl by whisking together the yogurt, sugar, apple juice and remaining 1/2 teaspoon of pumpkin pie spice. Refrigerate until needed.

step 5 To serve, spoon the bread pudding onto plates and drizzle with the yogurt sauce.

chef's notes:
Firm, tart apples are best for this recipe because their flavor isn't overly sweet, and they hold their shape. Look for apple varieties that are good for baking, like Granny Smith, Honeycrisp and Jonathan.

If you prefer to prep the bread pudding in advance, you can assemble the ingredients through Step 2 and refrigerate in the covered slow-cooker insert for up to a day before cooking. Take the pudding out of the refrigerator 30 minutes before cooking to bring it up to room temperature. Then remove the lid and sprinkle the mixture with 1/2 cup of water before replacing the lid on the insert and turning on the slow cooker.

Cantaloupe And Raspberry Smoothie

Cantaloupe And Raspberry Smoothie (This recipe yields 4 servings)

4 cups cantaloupe -- peeled/seeded/diced
•3 cups raspberries
•1/4 cup honey
•1 cup milk
•1/2 cup plain yogurt
•1/2 cup buttermilk
•1/2 cup pine nuts
Stir the honey into the raspberries. Cover and refrigerate 1 hour. Puree berries in a food processor and then pass them through a fine mesh sieve. Discard the solids. Place the puree in a large bowl and stir in the milk, yogurt, buttermilk, and melon pieces and refrigerate until chilled. When ready to serve, put 2 cups of the mixture in a blender and liquefy. Pour into a pitcher. Repeat, adding the pine nuts to the blender with the last batch of the fruit mixture.
Stir the smoothie before serving. Norwegian cruise ships serve this at dinner as fancy "Fruit Soup". I serve it all the time and call it a delicious smoothie. Mr Breakfast would like to thank Checkers for this recipe. http://www.mrbreakfast.com/display.asp?categoryid=4&subcategoryid=14&recipeid=956

Blueberry Frozen Yogurt

Blueberry Frozen Yogurt

Crazy easy and very delicious! Adapted from WebMD

Ingredients:

1 lb of frozen fruit - blueberries, blackberries, strawberries, peaches, mangoes. You can do a single flavor or combine them.
1/2 cup honey or a combination of honey and a healthy sweetener like agave, xylitol, etc.
1 cup of non-fat Greek yogurt
1tsp lemon juice
1 tsp lemon zest
1 tsp vanilla
Pinch of salt
A little milk if needed to get the right consistency

Directions
The fruit into a food processor (with a blender, you'll have to do a couple of scrape downs).
Pulse the food processor until the fruit is finely chopped
Add the yogurt, honey, lemon juice and zest, vanilla and salt
Process until smooth. You can add more sweetener to taste. If the frozen yogurt is too thick, add a splash of milk until you get the desired consistency.

summer-squash-pancakes

Summer Squash Pancakes
These savory pancakes make a wonderful vegetarian summer meal. I have to admit that I don’t know the exact source of this recipe. I scribbled down the basics from a library book, but I’ve changed so many details that I’m not sure the original author would recognize his or her recipe anymore anyway. Use smaller squash for this recipe for the best result. These are very tasty served with maple-lime sweet potatoes!
From Weekly Greens

3 small yellow squash
3 small zucchini
1/2 yellow onion
1 teaspoon kosher salt
2 large eggs, lightly beaten
2 garlic cloves, pressed
2 tablespoons whole wheat flour
1 tablespoon chopped fresh oregano
1/2 teaspoon freshly ground pepper
2 tablespoons olive oil
Greek yogurt, for serving


Trim the ends from the squash and zucchini. I like to leave the peel intact because it provides a bit of extra fiber and gives the pancakes beautiful color. Using a food processor fitted with the shredding blade, run the zucchini through the machine. My machine required me to halve the squash and zucchini lengthwise to get it through the feed tube. Trim the onion, then run it through the machine as well.
Place the shredded squash, zucchini and onion in a large colander set over a bowl or in the sink. Sprinkle the kosher salt over the vegetables, then toss gently. Allow the vegetables to sit for about 15 minutes to release their water. You can help squeeze out some of the water with your hands. When the vegetable mixture is fairly dry, place it in a large bowl.
Add the eggs, garlic, flour, oregano and pepper to the vegetables, stirring to blend completely.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Drop a few tablespoons of the squash mixture onto the hot skillet. You will have to use a spoon or your fingers (careful not to burn) to gently shape the dollops into pancakes. Allow them to cook just long enough to brown one side, then carefully turn them over with a spatula. My first batch didn’t hold together very well, but each batch thereafter did a little better. You may have to reform the patties just a little after the flip. They push back together quite nicely. When both sides are nicely browned, transfer the pancakes to a plate and keep warm while you work with the rest of the vegetable mixture. Add the remaining tablespoon of oil if the pan seems dry.
Serve the pancakes hot with the Greek yogurt on the side.
Quick Tips
1. These pancakes are perfect for the lunch box! I enjoyed our leftovers the next day with a small salad and sweet potatoes.
2. If you are concerned that your kids won’t touch them with the colorful green flecks, try peeling the zucchini and see if they look more appealing to the little ones. All they need do to is taste! My 5-year-old snatched one from the counter while I was still working on the last batch and his exact words were, “These are delicious. Can we have these every day?” No kidding.

Preparation time: 30 minute(s)
Cooking time: 20 minute(s)
Number of servings (yield) 4

Mixed-Berry Pretzel Tart

Mixed-Berry Pretzel Tart

YIELD: Serves 12
COOK TIME: 8 MINUTES PREP TIME: 20 MINUTES CHILL: 5 HOURS
COST PER SERVING:$1.49
COURSE: Desserts

Ingredients:
Crust
2 cups crushed pretzels
3 tablespoons sugar
12 tablespoons (1 1/2 sticks) unsalted butter, melted

Filling
8 ounces cream cheese
3/4 cup plus
1 tablespoon sugar
7 ounces plain Greek yogurt (not fat-free)
2 teaspoons vanilla extract
2 3-oz. packages strawberry gelatin
1 16-oz. package frozen unsweetened sliced strawberries
1 16-oz. package frozen unsweetened blueberries
3/4 cup heavy cream

Preparation
1. Make crust: Preheat oven to 400ºF; mist a 9-by-13-inch baking pan with cooking spray. Place crushed pretzels in bowl of a food processor. Add sugar and melted butter and pulse to combine. Press pretzel mixture into baking dish and bake for 8 minutes. Transfer to a wire rack and allow to cool completely, about 20 minutes.
2. Make filling: Using an electric mixer on medium speed, beat cream cheese with 3/4 cup sugar until well blended, about 2 minutes. Fold in yogurt and vanilla. Spread over cooled pretzel crust, cover with plastic wrap and chill for at least 2 hours.
3. In a large bowl, dissolve both packages of gelatin in 2 cups boiling water. Let cool until mixture begins to get syrupy, about 15 minutes. Stir in strawberries and blueberries and pour over cream cheese layer. Chill until firm, 2 to 3 hours.
4. Whip cream until soft peaks form. Add remaining 1 Tbsp. sugar and continue whipping until stiff peaks form. Cut tart into squares and serve with whipped cream.

All You JUNE 2010

Orange-Scented Cornmeal Cake With Fresh Berries

Orange-Scented Cornmeal Cake With Fresh Berries
Ingredients

For the cake:
3/4 cup whole-grain pastry flour
1/4 cup cornmeal
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup + 1 tablespoon sugar, divided
3 tablespoons extra-virgin olive oil
1/2 cup plain fat-free yogurt
2 large eggs
1 tablespoon grated orange peel
2 tablespoons orange juice
1/4 teaspoon ground cinnamon

For the berry sauce:
1 cup blackberries
1 cup blueberries
1 cup raspberries
1 tablespoon sugar
1 tablespoon orange juice

Preparation

To make the cake: Preheat the oven to 350°F. Coat a 9-inch springform pan with cooking spray.

In a small bowl, combine the four, cornmeal, baking powder, baking soda and salt.

In a large bowl, combine 1/3 cup of sugar and the oil. Using an electric mixer on high speed, beat for 2 minutes. Add the yogurt, eggs, orange peel, and orange juice. Beat for 1 minute. Add the dry ingredients and beat until blended. Pour the batter into the prepared pan.

In a small bowl, combine the remaining 1 tablespoon sugar and the cinnamon. Sprinkle over the batter. Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer to a wire rack and let cool.

To make the berries: In a food processor or blender, puree 3/4 cup of the blackberries, the sugar, and the orange juice until smooth. Strain the puree through a sieve into a small bowl; discard the seeds. Cut the cake into wedges. Spoon the berry sauce over the wedges and sprinkle with the blueberries, raspberries, and remaining blackberries.

Note: When you use an electric mixer to beat citrus peel into a batter, a lot of the peel can cling to the beaters. Be sure to scrape any peel from the beaters back into the batter.

Makes 8 servings

Per serving: 189 calories, 30g carbohydrates, 4g protein, 7g total fat, 55mg cholesterol, 3g dietary fiber, 200mg sodium

Low Fat, High Flavor Snacks - sides

Low Fat, High Flavor

Certified nutritionist and author of Slim and Scrumptious Joy Bauer, shares delicious tips and recipes for creating fattening foods without sacrificing flavor.

Skinny Foods
If you're looking for creative ways to enhance your weight-loss efforts, try these diet-friendly foods that offer phenomenal calorie bargains.

Air-Popped Popcorn: One cup of air-popped popcorn without any added butter or oil has only 30 calories!

Water Chestnuts: Sliced water chestnuts have a super satisfying crunchy texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories.

Salsa: With less than 20 calories per 1/4 cup, salsa is a dieter's best friend. Bottled or fresh, salsa makes a terrific, low-cal dip for crunchy veggies, like baby carrots and celery sticks. It's also the perfect diet-friendly condiment for sandwiches, burgers and baked potatoes -- use it as a flavorful replacement for mayo, sour cream, butter and other fattening toppers.

Grape Tomatoes: One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful and ideal for snacking since you can pop them in your mouth one at a time.

Plain Nonfat Greek Yogurt: A 6-ounce container of plain nonfat Greek yogurt has around 100 calories and 15 to 18 filling grams of protein, which ismore than double the protein content of traditional nonfat yogurt. Jazz up plain yogurt with chopped fruit, vanilla extract or a sprinkle of ground cinnamon.

Atomic Fireballs: Yes, it may be ironic to see a nutritionist touting a nutrient-less sugar bomb, but these fiery treats are the best calorie value in candy! One extra-large fireball has just 40 calories and will last for a long time because it's rock-hard, so you can't just chomp through it like you can with other hard candies. Plus, their intense heat curbs your urge to snack on other foods.

Naturally-Flavored Seltzer: Naturally-flavored seltzer is simply carbonated water with a shot of fruit flavor. It doesn't contain sugar, artificial sweeteners, food dyes or anything else! It's completely calorie-free, fizzes like soda and comes in flavors like lime, orange, pomegranate, vanilla and white chocolate.

Egg Whites: Egg whites are pure, high-quality protein and just 17 calories each, which makes them the ideal ingredient for a low-cal breakfast with high-fill power.

Vegetable Soup: Studies have shown that by starting a meal with a fiber-rich bowl of broth-based vegetable soup, you can reduce your total meal calorie intake by 20 percent. The soup takes the edge off your hunger and fills you up quickly, so you end up eating less of your main entrée.

Pumpkin Pancakes with Maple Crème

Pumpkin Pancakes with Maple Crème
This delectable breakfast treat is only 300 calories for two pancakes with toppings!

Ingredients:
Pancakes
• 1/2 cup whole wheat flour
• 1/2 cup all purpose flour
• 3/4 tsp baking soda
• 1/4 tsp kosher salt
• 1 tbsp ground cinnamon
• 1 tsp ground nutmeg
• 3 egg whites
• 3/4 cup canned 100 percent pure pumpkin puree
• 3/4 cup nonfat, plain yogurt
• 2 tbsp packed brown sugar
• 2 tsp vanilla extract

Maple Crème
• 4 oz. (1/2 cup) reduced-fat cream cheese, room temperature
• 1/4 cup pure maple syrup

Topping
• 3/4 cup toasted pecans, roughly chopped

Instructions:
In a large mixing bowl, whisk together the flours, baking soda, salt, cinnamon and nutmeg until well combined. In a second large mixing bowl, whip the egg whites until blended. Add the pumpkin, yogurt, brown sugar and vanilla extract, and whisk until combined. Pour the wet ingredients over the dry ingredients and stir together gently until just combined and smooth (no dry streaks should remain), taking care not to over mix. If time allows, let batter rest for 10 minutes.

Liberally coat a large skillet or griddle with oil spray and preheat it over medium heat. When the pan is nice and hot (after about 2 minutes) ladle 1/4 cup batter per pancake onto the surface. The batter will be thick, so it may help to spread it out with the back of a spoon. Cook the pancakes until they are golden brown, about 2 to 3 minutes per side. Recoat the pan with oil spray between batches to prevent the pancakes from sticking.

While the pancakes are cooking, prepare the maple crème. In a small mixing bowl, whisk together the cream cheese and maple syrup until smooth.

To serve, place two pancakes on each plate and top with 2 tbsp of maple crème. Sprinkle 2 tbsp of chopped pecans.

Note: To toast pecans, place them in a dry sauté pan over medium heat and toast, stirring or shaking the pan frequently, until they are lightly browned, about 5 minutes. Or spread the nuts out on a toaster oven tray and toast for 3 to 4 minutes.

Chocolate Dessert Courtney and Austin

Chocolate Dessert Courtney and Austin

Ingredients (makes two servings):

1 8-inch whole wheat tortilla
1 6-ounce container 0% fat free plain Greek yogurt
5-6 strawberries, sliced
4 teaspoons cocoa powder (unsweetened)
2 stevia packets

Preheat oven to 350. Place tortilla on baking sheet. Toast for 5 minutes. Mix yogurt, cocoa, and stevia together. Remove tortilla from oven. Cut in 4 triangles. Place two triangles on each dessert plate. Top with equal parts yogurt mixture and sliced strawberries.

Nutritional information (per serving):
Calories 170
Fat calories 25
Total fat 3 grams
Saturated fat 1 gram
Cholesterol 0 milligrams
Sodium 330 milligrams
Total carbohydrates 24 grams
Fiber 12 grams
Sugars 6 grams
Protein 13 grams

Fruited Yogurt

Fruited Yogurt
Makes 3 cups.

2 cups all natural yogurt (or substitute soy yogurt)
1 cup fresh or frozen berries
1 tablespoon agave nectar (optional)

While fresh berries are wonderful, we like using frozen ones for this dish because they create more juice as they thaw and turn the yogurt a wonderful pink color. Stir the fruit into the yogurt and sweeten to taste. Try this with blueberries, blackberries, or a combination—or serve over other fresh fruit and top with granola.

Cinnamon Apple Muffins

Cinnamon Apple Muffins
By The Food Gal

Ingredients:
1 cup granulated sugar
2 cups all-purpose flour
2 teaspoons baking soda
1/2 teaspoon plus a pinch of salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 medium apples, peeled, cored, quartered, then diced
1/3 cup chopped, toasted walnuts
2 large eggs
1 cup Greek yogurt
1/2 cup (1 stick) unsalted butter, melted
1 1/2 tablespoons Calvados (optional)-(I will leave out)

For topping:

1/4 cup brown sugar
1/4 teaspoon cinnamon

Instructions:
Place cupcake liners inside a 12-cup standard muffin tin.

Preheat oven to 400 degrees.

Whisk together sugar, flour, baking soda, salt, cinnamon and nutmeg in a medium bowl. Add diced apples and walnuts, tossing to coat. Whisk together eggs, yogurt, butter and Calvados (if using) in a small bowl. Gently fold the liquid mixture into the flour mixture until just combined. Don’t over mix or muffins will be tough. Divide batter among muffin cups.

In a small bowl, mix brown sugar with cinnamon. Sprinkle a little of the mixture over the top of each muffin.

Bake until muffins are brown around edges and spring back when touched, 16 to 18 minutes. Remove muffin pan to a rack to cool for about 5 minutes. Then, turn out muffins onto the wire rack. Serve warm or at room temperature.

Store muffins in an airtight container at room temperature for up to 2 days or freeze in a plastic container for longer storage.

Total Servings: 12

Nutritional Information Per Serving
Calories: 282
Carbohydrates: 40.9 g
Cholesterol: 57 mg
Fat: 11.4 g
Saturated Fat: 5.1 g
Fiber: 1.6 g
Sodium: 390 mg
Protein: 5.3 g

Double-A Applesauce Muffins

Ingredients

1 3/4 cups whole-wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
1/2 cup fat-free plain yogurt
1 large egg
3 tablespoons brown sugar
2 tablespoons canola oil
2 medium Golden Delicious apples, grated
3/4 cup unsweetened applesauce
1/2 cup currants (or other dried fruit in small pieces)

Preparation

Preheat the oven to 375°F. Coat an 18-cup muffin tray with cooking spray. (Don't use paper liners.)

In a large bowl, stir together the flour, baking powder, baking soda, cinnamon, and salt.

In a medium bowl, whisk together the yogurt, egg, brown sugar, and oil until smooth. Stir in the apples, applesauce, and currants.

Pour the apple mixture into the dry ingredients and stir until just blended.

Spoon the batter evenly into the prepared cups, filling them nearly to the top. Bake for 20 to 25 minutes, or until muffins are springy to the touch and lightly browned. Turn out onto a wire rack to cool.

Makes 18 muffins

Per muffin: 100 calories, 19 g carbohydrates, 2 g protein, 2 g total fat, 10 mg cholesterol, 3 g dietary fiber, 115 mg sodium

Brainy Breakfast Idea

Eat a Brainy Breakfast
The best breakfast is one of whole grains, low-fat protein and dairy and full of lots of fruits and vegetables. Try these great options from pediatrician Dr. Jim Sears to get in that most important meal of the day:

• Granola cereal, yogurt & a sliced apple
• Scrambled eggs, toast and orange juice
• Veggie omelet, bran muffin and fruit with yogurt
• Whole-grain pancakes or waffles topped with berries &/or yogurt, & milk
• Whole-wheat zucchini pancakes topped with fruit, and milk
• French toast topped with fruit and orange juice or milk
• Low-fat cheese melted on toast with a piece of fruit
• Low-fat cream cheese on a whole-grain bagel & orange juice
• Peanut butter and banana slices on an english muffin & milk
• Berry banana yogurt smoothie on-the-run, such as School-Ade

Go-All-Night Smoothie

Go-All-Night Smoothie
Want to boost your man's performance in bed? Try The Doctors' Go-All-Night Smoothie!

Ingredients
1 ripe banana
1/4 cup orange juice
1/4 skim milk
1 cup low-fat yogurt (strawberry or blueberry)

Instructions
• Place banana, orange juice and milk in blender.
• Blend for about two seconds until smooth.
• Stir in yogurt.
• Chill, if desired, then serve.

Nutrient Analysis Per Serving:
Calories: 322
Carbohydrates: 66 g
Protein: 13 g
Cholesterol: 9 mg
Sodium: 168 mg
Fiber: 2 g
Fat: 2 gr
(6 percent of calories from fat)

15 Immune Boosting Foods

15 Immune Boosting Foods

Almonds
A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Elderberry
An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

Button Mushrooms
Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

Acai Berry
Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

Oysters
Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

Cabbage
This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

Grapefruit
Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

Garlic
Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

Spinach
Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

Broccoli
Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.