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Makeover Recipes

Quinoa and Pomegranate Salad
The Quinoa and Pomegranate salad is a delicious dish for those anyone, but especially for those who need gluten-free options. Pomegranate is a typical new fruit eaten during the Jewish New Year holiday, Hashanah, but don't save this dish only for special occasions. Its stunning presentation brightens any table or meal.

• 2/3 cup quinoa (makes about 2 cups cooked)
• 2/3 lb. asparagus
• 1 cup shredded carrots
• 1 cup chopped parsley
• 1/2 cup finely chopped mint leaves
• 1/2 cup finely chopped dill
• 1/4 cup finely chopped walnuts
• 1/2 cup chopped cilantro, optional
• 1/2 cup chopped scallions, green part only, optional
• 2 Tbsp. olive oil
• 1/2 cup lemon juice from Meyer lemons *(alternatively 1/4 cup lemon, 1/4 cup orange juice)
• 1/2 tsp salt, or to taste
• Black pepper, to taste
• 1 cup pomegranate seeds, divided (use 1 large pomegranate)

Cook quinoa according to package directions. Drain and cool. Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces. In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using. In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds. Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds. Makes 8 servings

Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate,
4 g protein**, 3 g dietary fiber, 165 mg sodium.
• *Meyer lemons lend a great citrusy flavor that combines well with the pomegranates.
• **For a little extra protein: Add half cup cooked cannellini beans to lettuce and top with quinoa combination.

How to seed a pomegranate: Pomegranates are generally available August through December. Select a large pomegranate that feels weighty – ideally you can feel the seeds bursting out of the skin. The skin should appear shiny and smooth. Keep refrigerated till ready to use. Note: A large pomegranate offers about one cup of seeds. To remove the seeds:
1. Fill large bowl with very cold water.
2. Slice the pomegranate in half and insert both halves in the cold water. Let sit 5 minutes.
3. With your hands immersed in the water, gently pry out seeds with your fingers, so rind floats and seeds sink to bottom. Remove membranes and discard. Drain pomegranate seeds and store in airtight container. If you're concerned about staining, start by scooping seeds and membranes out with a tablespoon. Gently move spoon against inside of pomegranate. This leaves a bit less mess on your hands when you separate seeds.

Florentine Strata
Ingredients:
1 carton (15 oz) egg substitute
¼ cup 1% milk
3 cups wheat French bread cubes (3/4 inch cubes)
½ cup shredded Swiss cheese, divided
¼ tsp black pepper
½ cup chopped yellow onion
1 pkg ( 6 oz.) baby spinach leaves (6 oz. frozen chopped spinach, thawed may be substituted)
1 can (14.5 oz) low sodium diced tomatoes with Italian seasoning, well drained
1. Preheat oven to 375oF. Spray 8x8 glass baking dish and large skillet with cooking spray; set aside.
2. Combine egg substitute, milk, bread, ¼ cup cheese and pepper in large bowl. Toss until bread is coated well.
3. Heat skillet over medium-high heat. Add onion; cook 4 minutes or until lightly browned, stirring occasionally. Add spinach; cook until wilted (or until frozen, thawed spinach heated through)). Add spinach mixture to egg mixture; stir to combine; gently stir in tomatoes just until combined.
4. Transfer mixture into baking dish; top with remaining ¼ cup cheese. (may be refrigerated overnight.)
5. Bake 40 minutes or until knife inserted in center comes out clean (add additional 10 minutes if dish has been refrigerated). Remove from oven; let stand 5 minutes before serving.
4 serving per recipes; approximately 275 calories, 7 grams total fat, 3 grams saturated fat, 34 grams carbohydrate, 6 grams dietary fiber per serving.
Adapted from: Egg Beaters website: www.eggbeaters.com


Chocolate Cloud Cake
2 cups of flour
2 cups of sugar
1 cup unsweetened cocoa powder
2 teaspoons baking soda
1 teaspoon baking powder
4 (2 ½ ounce) jars baby food pureed prunes (replaces 1 cup of butter)
2 teaspoons vanilla
4 egg whites
2 tablespoons instant espresso coffee powder
1 cup boiling water
¼ teaspoon salt
1 cup skim milk

Sift together flour, cocoa, sugar, baking soda, baking powder and salt into mixing bowl. Add prunes, vanilla, egg whites and milk. Stir until blended. In separate bowl, combine espresso and water, stir until dissolved. Stir into batter until blended. Pour batter into Bundt pan sprayed with non-stick vegetable spray. Bake at 350 degrees for 30-35 minutes, or until center tests done with a toothpick. Let cake cool in pan for 10 minutes, invert onto wire rack to finish cooling.

Makes 12 servings.

Per serving:
240 calories
6 gm protein
57 gm carbohydrates
 .03 mg cholesterol
 1 gm fat
 236 mg sodium
 (4% of calories from fat)

Black Bean Brownies
By: Alice Bender
• Canola oil spray
• 1 can (15-oz.) reduced-sodium black beans, rinsed and drained
• 3 large eggs
• 3 Tbsp. canola oil
• 1⁄4 cup unsweetened cocoa powder
• Pinch of salt
• 1⁄2 Tbsp. vanilla extract
• 2⁄3 cup light brown sugar, packed
• 3 Tbsp. bittersweet or dark chocolate chips
Preheat oven to 350 degrees. Coat 8-inch baking pan with canola oil spray
In food processor, place beans, eggs, canola oil, cocoa powder, salt, vanilla and brown sugar and blend until smooth. Remove blade and carefully stir in chocolate chips.
Transfer mixture to prepared pan. Bake for 30-35 minutes or until a clean dry knife inserted in center comes out clean.
Cool before cutting into squares.

 

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