Healthy Food, Healthy Living

Happy Holiday Eating!

2011-12-12T17:28:00.000-08:00

With the Holidays it comes time to entertain guests and feed hungry families, without breaking the bank or your waistband! We’ve collected some fun and delicious recipes for the holiday season, including a warm and sweet appetizer with a locally grown vegetable, a hearty and healthy stew, and adorable holiday cookies that your guests will love! Enjoy our recipes and have a Happy Holiday!

Appetizer

Mini-Sweet Potato Pies

Prep Time: 15 min

Cook Time: 15 min

Ready In: 30 Minutes

Servings: 24

Ingredients

3/4 pound sweet potato, peeled and diced

1 (9 inch) refrigerated pie crust

3/4 cup evaporated skim milk

2 egg whites

1/4 cup white sugar2 tablespoons brown sugar

3/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon ground cloves

1/4 cup halved cranberries (optional)

Directions

Place the sweet potato in a saucepan with just enough water to cover. Bring to a boil, and cook until fork tender, about 5 minutes. Drain and mash with a fork or potato masher.
Preheat the oven to 425 degrees F (220 degrees C). Divide the pie crust into 24 small balls. Press them into the cups of two 12 cup mini muffin pans to make tartlet shells. Set aside.
Spoon the sweet potato into a blender or food processor, and add the evaporated milk, egg whites, white sugar, brown sugar, cinnamon, nutmeg, and cloves. Puree until smooth. Spoon about 1 tablespoon of this mixture into each tart shell.
Bake for 10 minutes in the preheated oven, or until a toothpick inserted into one of the tarts comes out clean. Cool in the pans over a wire rack. Garnish each tart with a cranberry half before serving.

Calories per serving: 69

Comments: Sweet potato is a great local vegetable and delicious too! These mini pies are easy to make and a perfect appetizer for a holiday gathering or even just dinner with the family. Easy to make and an absolutely delicious holiday treat!

Main Dish

Slow-cooked Beef Stew

Time: Allow at least 3 hours to prepare and to stew/cook.

Ingredients

Bouquet Garni

2 large green leek leaves, (about 6 inches long)

1 bay leaf

1 stalk celery

2 sprigs fresh parsley, with stems

3 sprigs fresh thyme

1 2-inch-long strip tangerine or orange peel

Stew

3 tablespoons extra-virgin olive oil, divided

2 ounces pancetta, or bacon, cut into 1/2-inch pieces

3 pounds beef stew meat, such as chuck, trimmed and cut into 1- to 1 1/2-inch pieces

2 teaspoons kosher salt, divided

1/2 teaspoon freshly ground pepper, divided

2 medium yellow or red onions, chopped

3 cloves garlic, chopped

1 1/2 pounds carrots, sliced into 1-inch rounds

2 tablespoons tomato paste

1 pound button mushrooms, halved if small, quartered if large

1 bottle (750 ml) full-bodied red wine, such as Burgundy or Pinot Noir

1/2 cup chopped fresh parsley

Freshly grated zest of 1 tangerine, or orange

Directions

Preheat oven to 250°F.
To assemble bouquet garni: Place one leek leaf on the counter. Top with bay leaf, celery stalk, parsley sprigs, thyme sprigs and tangerine (or orange) peel. Place the second leek leaf on top and tie the bundle together in four spots with kitchen string. Set aside.
To prepare stew: Heat 1 tablespoon oil in an ovenproof Dutch oven over medium-high heat. Add pancetta (or bacon) and cook until barely brown, 1 to 2 minutes. Transfer to a paper towel-lined plate, leaving any drippings in the pot.
Add beef in batches (do not crowd the pot) and cook until browned on all sides. Transfer to a large bowl and season with 1 teaspoon salt and 1/4 teaspoon pepper.
Add 1 tablespoon oil to the pot and add onions and garlic. Cook, stirring, until the onions are translucent, 3 to 4 minutes. Add carrots and cook, stirring, until they begin to soften, 4 to 5 minutes. Stir in tomato paste. Season with the remaining 1 teaspoon salt and 1/4 teaspoon pepper. Transfer the mixture to the bowl with the beef.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Add mushrooms and cook, stirring occasionally, until they are tender, 5 to 7 minutes. Transfer to a small bowl; set aside.
Pour wine into the pot and bring to a boil, scraping up any browned bits. Return the browned beef, the carrot mixture and the reserved pancetta (or bacon) to the pot along with the bouquet garni. Press down on the beef and vegetables, making sure to submerge them completely in the wine; if necessary, add just enough hot water to make sure they are covered. Cut a piece of parchment paper to fit the pot and press it directly on top of the stew, covering it completely.
Transfer the stew to the oven and cook, with the lid off, until the beef is tender enough to cut with a fork, about 3 hours. Check every hour to be sure the ingredients stay submerged in liquid during the entire cooking time. If too much wine evaporates, add a little hot water to make up for the loss. During the last 15 minutes of cooking, stir in the reserved mushrooms.
Remove and discard the bouquet garni. Combine chopped parsley and tangerine (or orange) zest in a small bowl and scatter on top of the stew just before serving.

Serving size: 1 and 1/3 cup

Calories per Serving: 351 calories

Comments: This is a hearty and healthy soup that is perfect for fending off the winter chill. Also reheating this stew makes for great left-overs for lunch through the week. The recipe includes leeks, bay leaves, parsley, tomatoes, celery, thyme, onions, garlic, carrots, and mushrooms all grown in our local region.

~Bailey

Dessert

Boot Tracks

Cook Time: 30 minutes
Total Time: 30 minutes

Yields 3 dozen cookies (36)

Ingredients

1/2 cup salted butter

2/3 cup granulated sugar

2 large eggs

1 teaspoon vanilla extract

1 cup whole-wheat pastry flour

6 tablespoons cocoa powder

2 tablespoons canola oil

1/2 teaspoon espresso powder, (optional)

Confectioners' sugar, for dusting

Directions

Preheat a nonstick (not Belgian) waffle iron.
Cream butter and sugar in a medium bowl. Beat in eggs and vanilla. Add flour, cocoa powder, oil and espresso powder (if using). Beat until thoroughly combined.
Drop the batter by rounded teaspoonfuls about 1 inch apart onto the preheated ungreased waffle iron. (To avoid burnt fingers, use two spoons, one to scoop and one to scrape dough onto the waffle iron.) Close and cook until the cookies are puffed and cooked through, 1 to 1 1/2 minutes. Waffle irons vary, so watch closely and don’t let the cookies get too dark. Transfer to a wire rack to cool until just warm. Dust the cookies with confectioners’ sugar while still slightly warm.

Per cookie: 63 calories

Comments: These are delicious and healthy holiday cookies, guaranteed to put a smile on your company or familys’ faces and to make Santa “Ho, Ho, Ho” through the night!

~Caroline

Hearty Three Course Meal

2011-12-12T17:08:00.000-08:00

Appetizer

Sun-Dried tomato and Ricotta Bruschetta

Serves 6

Prep time: 8 min

Cook time: 2 min

Total time: 10 min

Calories: 140

Ingredients:

½ (12 ounce) baguette, cut horizontally in half
2 tablespoons refrigerated pesto
½ cup part-skim ricotta cheese
¼ teaspoon slat
¼ cup drained chopped oil packed sun-dried tomatoes

Directions:

Prepare outdoor grill for direct grilling on medium (substitute with oven if lacking grill, preheat to 350)
Meanwhile, brush cut sides of baguette with pesto. In a small bowl, combine ricotta and ¼ teaspoon salt
Place baguette on grill (if oven, place on greased pan), cut sides down, and cook about 2 min or until toasted. Transfer to cutting boards.
Spread ricotta mixture on grilled sides of baguette; top with sun-dried tomatoes. Cut each crosswise into 6 pieces.

Comments: This short and easy appetizer is cost affective and great for the holiday parties. The cheese can be made locally along with homemade bread from a farmers’ market.

~Morgan

Dinner

Recipe for Roasted Butternut Squash Soup:

Prep time: 20 min

Cook time: 55 min

Total time: 1 hr 15 min

Yields 4 servings

Ingredients

3 to 4 pounds of peeled and seeded butternut squash
2 yellow onions
2 peeled and cored McIntosh apples
3 tablespoons of good olive oil
Kosher salt and freshly ground pepper
2 to 4 cups of chicken stock, preferably homemade
1/4 teaspoons of ginger (optional)
maple syrup
bacon crumbles

*you will need a hand held immersion blender

Directions:

Preheat the oven to 425 degrees F
Peel and cut the Butternut Squash and Apples
Place them on a sheet pan and toss with olive oil
Add 1 teaspoon of salt and 1/2 teaspoon of pepper (varying on your spiciness:)
Split up the squash and apple mixture between 2 sheet pans and spread it in a single layer
Roast them for 35-45 minutes until very tender
While the food is roasting, heat your chicken stock to a simmer
When roasted, put your food in to the stock with salt, pepper, and ginger (if desired)
Use a hand held immersion blender to mix until smooth
Taste and make your own adjustments
Top with bacon crumbles

Calories per serving: 230

Comments: This is a quick and easy recipe that uses butternut squash, a delicious vegetable grown around us. Perfect for a warm treat in the winter time, this soup contains only 230 calories. Enjoy, and have a happy holiday!

-Marina Schaubach

Dessert

Peanut Brittle

Prep Time:10 Min

Cook Time:15 Min

Ready In:55 Min

Yields 16

Ingredients

1 cup white sugar
1/2 cup light corn syrup
1/4 teaspoon salt
1/4 cup water
1 cup peanuts
2 tablespoons butter, softened
1 teaspoon baking

Directions

Grease a large cookie sheet. Set aside.
In a heavy 2 quart saucepan, over medium heat, bring to a boil sugar, corn syrup, salt, and water. Stir until sugar is dissolved. Stir in peanuts. Set candy thermometer in place, and continue cooking. Stir frequently until temperature reaches 300 degrees F (150 degrees C), or until a small amount of mixture dropped into very cold water separates into hard and brittle threads.
Remove from heat; immediately stir in butter and baking soda; pour at once onto cookie sheet. With 2 forks, lift and pull peanut mixture into rectangle about 14x12 inches; cool. Snap candy into pieces.

Amount Per Serving Calories: 143

Comments: Peanuts are a yummy ingredient grown locallyand fost famously in the Suffolk area. You can easily find peanuts at farmers markets in the grocery store,but if you want fresh peanuts then Suffolk is your place to go!

Ham-Tastic Recipes

2011-12-12T17:01:00.000-08:00

Please enjoy another Breakfast- Lunch- Dinner post! Two of the recipes include Smithfield Ham products while the third improves your eyesight with some delicious carrots!

Breakfast

Carrot Cake Oatmeal

Prep Time: 15

Cook Time: 40

Total Time: 55

Ingredients

4 cups water
1 cup steel-cut oats
1 apple- peeled, cored and chopped
½ cup shredded carrot
½ cup raisins
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground ginger
1 pinch slat
1 tablespoon butter
¾ chopped pecans
1 tablespoon brown sugar
½ cup plain yogurt

Directions

1. Bring water to a boil in a heavy, large saucepan, and stir in the oats. Reduce heat to a simmer, and cook oats until they begin to thicken, about 10 minutes; mix in the apple, carrot, raisins, cinnamon, nutmeg, ginger, and salt. Let the oats simmer until tender, about 20 more minutes.

2. While the oats are simmering, melt butter in a skillet over medium-low heat, and stir in the pecans. Toast the nuts until fragrant and lightly browned, 2 to 5 minutes, then sprinkle with brown sugar and stir until sugar has melted and coated the pecans

3. Serve in bowls, each topped with about 2 tablespoons of the pecan mixture and a dollop of yogurt.

Calories per serving: 287

Comments:

A fantastic warm breakfast full of fiber and great to start or end your day with! You can easily prepare this dish the night before and heat it up in the morning and sprinkle a little extra brown sugar or cinnamon on it. Carrots are easy to come by with the Holidays coming up. To make this recipe even healthier, use margarine instead of butter and 1/3 fat or reduced fat plain yogurt instead of regular. All of the ingredients can easily be found at your local grocers and the carrots at your local farmers’ market!

~ Raghda

Lunch

Ye Old Ham Sandwich

Cook time: 10 min

Calories: 280

Ingredients:

Two slices Rye bread
1 tablespoon Dijon mustard
4 slice Smithfield ham
1 leaf lettuce
2 slices tomatoes
1 slice reduced fat Swiss cheese
1 dill pickle

Directions:

Spread mustard on bread slices (use mustard to taste)
Place ham, lettuce and tomato on bread, cut in half, garnish with a dill pickle and enjoy a simple good meal!

If you are looking for a side a green or red apple is always a yummy alternative to chips.

Comments:

A simple sandwich that is immensely gratifying. Smithfield Ham, known around the world, is the perfect brand to use, it’s local and delicious. Rye bread can be either pre-packed loaf, but for best taste look in your grocery stores or local farmers market to find a fresh loaf.

Dinner

Marinated Pork Tenderloin and Collard greens

For the pork:

Prep Time: 10 Min

Cook Time: 20 Min

Ready In: 6 Hrs 30 Min

Yields 4 servings

Calories per serving: 278

Ingredients

1/4 cup soy sauce
1/4 cup packed brown sugar
2 tablespoons sherry
1 1/2 teaspoons dried minced onion
1 teaspoon ground cinnamon
2 tablespoons olive oil
1 pinch garlic powder
2 (3/4 pound) pork tenderloins

Directions

Place soy sauce, brown sugar, sherry, dried onion, cinnamon, olive oil, and a touch of garlic powder in a large resalable plastic bag. Seal, and shake to mix. Place pork in bag with marinade, seal, and refrigerate for 6 to 12 hours.
Preheat grill for high heat.
Lightly oil grate.
Place tenderloins on grill, and discard marinade.
Cook 20 minutes, or to desired doneness.
Slice into medallions, and serve.

Lemon- Garlic Sautéed Collards

Prep Time: 5 min

Cook time: 20 min

Read in: 25 min

Yields 4 servings

Calories per serving: 160

Ingredients

1 bunch collard greens (about 5 c chopped)

1 bunch kale (about 5 c chopped)

1/3 cup lemon juice

1 tablespoon garlic, minced

3 tablespoons olive oil

Directions

Roughly chop the greens and wash them thoroughly.
Transfer to a large saucepan or Dutch oven add the olive oil, garlic and as much of the greens as will fit (you may need to let the first batch cook down a little to fit the rest of the greens in the pan).
Once all of the greens are in the pan, cook uncovered for 15 minutes or until greens are tender, tossing frequently.
Once the greens are softened and slightly browned, add the lemon juice and saute an additional 2 minutes.
Serve warm.

Total Calories: 438

Comments:

This recipe is great for the season, warm and soulful. The collards can be bough along with kale at any farmers market or local produce stand. The lemon adds a little zest to the greens, making it an irresistible side dish. The pork loin can be bought in the local grocery store though I strongly recommended buying Smithfield pork, as with their ham, their pork loin is known nation wide and for a good reason, it’s absolutely delicious!

3 Squares

2011-12-12T09:15:00.000-08:00

Everyone has heard of "3 square meals a day", but how do you make three big meals healthy? We've gone and found recipes that support local farmers and watermen and are delicious and healthy for you! Please enjoy these low calorie treats that include porridge, lentils, and snapper!

Breakfast

Porridge

Prep time: 5 min

Cook time: 5 min

Yields: 1 serving

Ingredients

· ½ cup water

· 1 pitted prune, chopped

· 1 tablespoon raisins

· 2 tablespoons oat bran

· 2 tablespoons wheat bran

· 1 tablespoon wheat germ

· 1 tablespoon flax seed

· 1 teaspoon honey (optional)

Directions

1. Bring the water with the prune and raisins to a boil in a pot; cook at a boil for 3 minutes. Stir the oat bran, wheat bran, wheat germ, flax seed, and honey into the fruit mixture. Remove from heat and serve hot.

Amount Per Serving Calories: 181

Comments:

This porridge is full of healthy grains and other tasty flavors. Instead of sugar use honey, one of natures most healthy and amazing natural sweeteners, and the prune can be substituted with any other fruit desired.

~Raghda

Lunch

Lentil Soup

Prep Time:35 Min

Cook Time:40 Min

Ready In:1 Hr 15 Min

Yields: 4 servings

Ingredients

3 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
¼ teaspoon kosher salt, or to taste
¼ teaspoon freshly ground black pepper
1/8 teaspoon chili powder, or to taste
1 (32 ounce) carton chicken broth
1 cup red lentils
1 large carrot, diced
2 tablespoons lemon juice, or to taste
3 tablespoons chopped fresh cilantro
4 teaspoons extra-virgin olive oil for drizzling
1 pinch chili powder

Directions

1. Heat 3 tablespoons of olive oil in a large pot over medium-high heat. Stir in the onion and garlic, and cook until the onion has turned golden brown, about 5 minutes. Stir in the tomato paste, cumin, kosher salt, black pepper, and 1/8 teaspoon of chili powder. Cook and stir 2 minutes more until the spices are fragrant.

2. Stir in the chicken broth, lentils, and carrot. Bring to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils are soft, about 30 minutes.

3. Pour half of the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Do not puree all of the soup, leave it a little chunky.

4. Stir in the lemon juice and cilantro, then season to taste with salt. Drizzle with olive oil and a sprinkle of chili powder to serve.

Amount per serving calories: 351

Comments:

This soup is delicious and can be made the night before for dinner and reheated for lunch, even though it may be left over it is still very good! Lentils are one of the healthiest foods out there, not to mention tastiest. This bowl of soup is a great meal of lunch, and it isn’t too heavy either. It’s one easy to ensure that you’re consuming enough protein too.

~Raghda

Dinner

Pan-Grilled Snapper with Avocado-Strawberry Salsa

Cook time: 45 min

Yield: 4 servings (recipe is easily halved)

1 jalapeño pepper, finely chopped
1 ripe avocado, diced
2 cups strawberries, finely diced (for 2 servings I used about ¾ cup)
1/4 cup red onion, finely diced
2 tablespoons cilantro, finely chopped
1 teaspoon fresh lime juice (in addition I offer extra lime slices)
1/4 teaspoon sugar (I omit)
sea salt to taste
4 6-ounce snapper fillets
1 tablespoon olive oil
1 ½ tablespoons fresh lime zest

For the salsa:

Stir jalapeño, avocado, strawberries, onion, cilantro, lime juice, sugar, and sea salt together in a bowl. Cover and set aside. Salsa may be made several hours ahead and chilled.

Note: If making ahead, add the sugar, salt and avocado just before serving.

To cook the fish

1. Preheat stove-top grill pan over high heat.

2. Pat fillets dry then brush both sides with the oil; sprinkle with the lime zest.

3. Lay fillets on grill pan skin side down and cook 4-5 minutes on each side, turning once, until cooked through

4. Transfer fillets to serving plates and top with avocado-strawberry salsa.

Amount Per Serving Calories: 440

Comments:

Around tidewater, who doesn’t love seafood, snapper is a delicious fish found in our local waters. Fish oil is great for digestion, so buy some snapper for dinner and support our local waterman as well as a healthy life!

~Kela

Happy Eating!

2011-10-10T12:39:00.000-07:00

The Suffolk Youth Ambassadors’ (SYA) Cook Book is a project that is dedicated to collecting healthy recipes for a three course meal that are easy to make, inexpensive and include local and seasonal ingredients specific to the Southeastern Virginia Reason.

It is our hope that you enjoy the recipes we put together for you and try them and let us know how they taste or how they can be improved.

Thank you for visiting our blog, feel free to leave you own recipes and comments. We will have a different meal menu three times a month, each segment being varied. Happy Eating!

Appetizer

Roasted Pumpkin Seeds

Prep Time: 4 min

Cook time: 7 min

Yields: Two cups

Ingredients:

2 cups raw green pumpkin seeds

1 tablespoon olive oil

2 tablespoons chopped fresh rosemary

2 teaspoons kosher salt

Directions:

Toast pumpkin seeds in a large nonstick skillet over medium heat for 5 mins or until seeds puff and pop, while shaking occasionally.
Add oil, rosemary, and salt; cook 2 or more minuets. Let cool. Store in an airtight container up to two weeks.

Calories (per cup): 87

-Southern Living Cook Book & Morgan Hoy

Main Dish

Beef and Beans Chili

Prep Time: 10 min

Cook Time: 1 hr

Yields: 8 servings

Ingredients:

2 pounds ground beef

1/2 onion, chopped

1 teaspoon ground black pepper

1/2 teaspoon garlic salt

2 1/2 cups tomato sauce

1 (8 ounce) jar salsa

4 tablespoons chili seasoning mix

1 (15 ounce) can light red kidney beans

1 (15 ounce) can dark red kidney beans

Directions

In a large saucepan over medium heat, combine the ground beef and the onion and sauté for 10 minutes, or until meat is browned and onion is tender. Drain grease, if desired.
Add the ground black pepper, garlic salt, tomato sauce, salsa, chili seasoning mix and kidney beans. Mix well, reduce heat to low and simmer for at least an hour.

Calories (per severing): 480

- Allrecipies.com

Dessert

Zucchini Bread

Prep Time: 10-15 min

Cook Time: 40-60 min

Yields: 1 Loaf

Ingredients:

3 cups all-purpose flour

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon baking powder

3 teaspoons ground cinnamon

3 eggs

1 cup vegetable oil

2 1/4 cups white sugar

3 teaspoons vanilla extract

2 cups grated zucchini

1 cup chopped walnuts

Directions:

Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees F (165 degrees Celsius).
Sift flour, salt, baking powder, soda, and cinnamon together in a bowl.
Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well.
Stir in zucchini and nuts until well combined. Pour batter into prepared pans.
Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean.
Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool.

Calories (per slice): 200

-Bailey Hughes