Cucumber Tapa

I tried these at AFIT recipe club. They were AMAZING!

serves 4

Ingredients:

    2 seedless cucumbers (about 1 lb each), peeled if waxy
     2 T extra-virgin olive oil
    1 tsp sherry vinegar
    2 oz. feta cheese, diced
    ¼ tsp kosher salt
     Pinch of freshly ground black pepper
     1 T fresh oregano leaves, chopped

Directions:

1.     Slice the cucumbers lengthwise, and remove any small seeds.  Cut 1 cucumber half into ¼-inch dice and transfer to a small bowl.  Add the olive oil, vinegar, feta cheese, salt, and pepper, and toss well to combine.  Add the oregano, and toss again.

2.     Use a vegetable peeler to remove 1 or 2 long strips of the peel (if the cucumber is already peeled, remove a strip of the flesh) from the underside of each of the remaining 3 cucumber halves so they will sit without tipping.  Spoon the cucumber-and-feta mixture into the long trough of each half.

3.     Slice cucumbers crosswise on a slight diagonal into 1½-inch pieces, and serve immediately.

Roasted Tomato Caprese Salad

from my friend Lindsay

Ingredients
12 plum tomatoes, halved lengthwise, seeds (not cores) removed
1/4 cup good olive oil, plus more for drizzling
1 1/2 tablespoons balsamic vinegar
2 large garlic cloves, minced
2 teaspoons sugar
Kosher salt and freshly ground black pepper
16 ounces fresh salted mozzarella
12 fresh basil leaves, julienned
Directions
Preheat the oven to 275 degrees F.

Arrange the tomatoes on a sheet pan, cut sides up, in a single layer. Drizzle with 1/4 cup of olive oil and the balsamic vinegar. Sprinkle with the garlic, sugar, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper. Roast for 2 hours until the tomatoes are concentrated and begin to caramelize. Allow the tomatoes to cool to room temperature.

Cut the mozzarella into slices slightly less than 1/2-inch thick. If the slices of mozzarella are larger than the tomatoes, cut the mozzarella slices in half. Layer the tomatoes alternately with the mozzarella on a platter and scatter the basil on top. Sprinkle lightly with salt and pepper and drizzle lightly with olive oil. Serve at room temperature.

Granola Loving Hippy

Because let's face it, I am one. I got these recipes from my friend, Kathy

Granola with dried fruit
3 c. Oats
1/2 c. Ground flax
1/4 c. Brown sugar
1/4 tsp sea salt
1/2 c. Pepitas [lightly salted
1/2 c. Sunflower seeds (lightly salted)
1/2 c. Sliced almonds.

Mix well.

In another bowl mix (1) 12oz apple juice concentrate, tsp vanilla, 2 1/2 TBL safflower oil.

Stir and add it to the oatmeal mixture. Bake at 300*F for 50 minutes, stirring every 10 min or so. Add 2 cups of chopped dried fruit (craisins, prunes) bake for five more min. Allow to cool. It will still be soft until it cools. Then it gets really crunchy.

Chocolate granola
3 c. Oats
1 c quinoa
1/3 c ground flax seed
1/3 c of each, pepitas, sliced almonds, sunflower seeds
Sea salt 1/4-1/2 tsp
2/3 c cocoa powder
1 c packed brown sugar
1/2 c juice [apple, pear, peach, etc]
1/4 tsp cinnamon
2 1/2 TBL safflower oil

Mix the dry ingredients, then the wets, then combine. Taste a pinch and adjust the sweetness. Before adding more sugar though, try adding a bit more salt. It brings out the sweetness and flavors. Add chocolate chips after it cools if you want.
Bake at 250* for 2 hours, stirring occasionally. The lower temp is to avoid burning the chocolate.

Smoothies!

Yes, more smoothies because I LOVE them!

Avocado Pear
1/2 ripe avocado
1/4 c silken tofu, drained
1/2 c pear juice
1 T honey
1/4 t vanilla
1 c ice

Nutritional Jazz: 332 cal; 16 g fat; 5 g protein; 46 g carb; 14 mg sodium; 33 g sugar; 81 mg calcium

Peach Raspberry
1 c fresh or frozen sliced peaches
1 banana, sliced
1 c fresh raspberries
1/4 c unsweetened almond milk
1 c ice

Nutritional Jazz: 239 cal; 2 f fat; 14 g fiber; 4 g protein; 47 mg sodium; 32 g sugar; 96 mg calcium

Blueberry Green Tea Smoothie
1/2 c frozen blueberries
1/2 c frozen strawberries
1/2 c chilled unsweetened green tea
3/4 c plain low-fat yogurt
2 T flaxseed

Nutritional Jazz: 241 cal; 5 g fat; 10 g fiber; 14 f protein; 131 mg sodium; 23 g sugar; 354 mg calcium

2-in-one post Oatmeal/ Hot rice cereal

 Oatmeal w/ Blueberries, nuts & bananas
serves 1

Ingredients:
1/2 c rolled oats
pinch cinnamon
pinch salt
1/2 c blueberries
1/2 small banana, sliced
1 T chopped, toasted walnuts
1 T maple syrup
2 T fat free [or almond milk]

Directions:
1. In pan, cook oats, cinnamon, and salt in 1 c of water til tender, about 5 mins. Stir in berries and transfer to a bowl.
2. top w/ banana, nuts, syrup & milk

Nutritional Jazz: serving size: 1 1/2 c; 337 cals; 8 g fat; 7 g fiber; 162 mg sodium; 25 g sugar; 2 mg iron; 92 mg calcium

Hot Rice Cereal with nuts & raisins
serves 1

Ingredients:
3/4 c cooked long grain brown rice
1/2 c low fat milk [or rice/ almond milk]
1 1/2 t maple syrup
1 T chopped roasted almonds
1 T golden raisins
Ground nutmeg or cinnamon for taste

Directions:
1. In medium pan bring rice, milk and syrup to a boil. Cook, stirring occasionally until thickened slightly, about 3 mins.
2. Top w/ almonds and raisins. Sprinkle on spice for taste.

Nutritional Jazz:  301 cal; 5 g fat; 4 g fiber; 9 g protein; 63 mg sodium; 18 g sugar; 198 mg calcium

Tropical Buckwheat Salad

serves 4

Ingredients:
1 c buckwheat groats
1/2 t salt (plus a pinch for cooking buckwheat)
2 T cider vinegar
2 T olive oil
1/2 t ground pepper
1 large red bell pepper, diced
1 mango, peeled & diced
2/3 c diced red onion
1/4 c chopped parsley
4 c mixed salad greens

Directions:
1. In large skillet, toast buckwheat over med-high heat, shaking til lightly browned & fragrant (3 mins)
2. Cook buckwheat in boiliing slightly salted water til just tender (5-7 mins)
3. In large bowl mix vinegar, oil, salt & ground pepper. Add buckwheat, bell pepper, mango, onion, & parsley; toss. Serve on greens.

Nutritional Jazz: serving size 1 1/2 c; 297 cals, 8.3 g fat, 7 g protein, 52 f carbs, 16 g sugar, 7 g fiber, 2 mg iron, 438 mg sodium, 25 mg calcium

Whole Foods Tips

Tips from Reboot Project on FB...

How to switch from a standard diet to a whole foods lifestyle in 10 steps:
1. Eliminate all artificial ingredients and processed foods. Some minimal processed foods like yogurt, cheese, cold pressed 100% juice, etc. have their original nutrients and are ok to have.
2. Eliminate highly processed oils that have no nutritional value and are high on Omega 6s and free radicals (Canola being on the top of the list). Use coconut oil for high temperatures, olive oil for medium heat, nut oils only for dishes that require no heat.
3. Eliminate highly processed salt that has no nutritional value. Use sea salt or Himalayan salt.
4. Only consume meats and eggs from 100% pastured, free range farms. Remember that you also get the nutrients from their diet. Animals that feed from greens have higher levels of omega 3s and other nutrients.
5. Eliminate grains, especially those containing gluten. Not only do they contain toxins that prevent proper nutrient absorption, they also tend to become the center of your meals and they have the lowest amount of nutrients. Maximize your nutrition by concentrating on those foods that really nourish your body.
6. Consume 1 serving of fruit a day (leaving the ones with the highest amounts of sugar to be eaten sparingly, like pineapple), 2-3 of vegetables, 6 of dark leaf greens (which have the highest content of micronutrients from all foods, they also need to be in rotation - don't eat kale 3 times a day for 4 months for example). Dark leaf greens can also be found in a powder form like wheatgrass and spirulina.
7. Use only raw honey (this one has enzymes and many other nutrients), coconut crystals or natural juice as a sweetener.
8. Don't be afraid of fats, the GOOD fats: nuts (in a limited amount), avocado, coconut (unlimited amounts), grass-fed butter, pastured free range eggs, pastured free range meats. When you go low carb, you will need to burn fats for energy (ketosis), which don't elevate the sugar and insulin in your body like wheat.
9. Drink raw milk from pastured cows or switch to almond/coconut milk. Buy cheese/yogurt from pastured sources if possible.
10. Don't be too hard on yourself. If you cheat once in a while, it doesn't mean you have failed. In a month, you have over 90 meals. If you cheat 10 times, you still have 80 successful meals :) Remember that there is detox process when you cut out processed foods and sugar so don't give up and give it a couple of weeks!

Protein Drink-a-ganza

Pumpkin pie protein shake

1 cup milk (cow, soy, or almond)
1 scoop vanilla protein powder
1/4 pumpkin puree 
1/4 cup vanilla yogurt or frozen light cool whip 
1/2 teaspoon pumpkin pie spice (add more according to preference)
1/2 cup crushed ice or 6 ice cubes 

Blend in blender (add the puree and cool whip closest to the blade so it doesn't get stuck at the top). 


Raspberry Banana Avocado Smoothie
 
 1 c frozen raspberries
1 avocado
1 frozen banana, optional*
1 c  plain yogurt
honey / Stevia / sugar / whatever sweetener you like
milk, optional
* Peel and cut the bananas into chunks (5-6 or even small pieces if you're in a hurry), place in a baggie and then freeze.

If you like your smoothies thinner than use half milk/ half yogurt. Blend all ingredients in your blender. Add sweetener to taste. I add about 1 tablespoon of honey. Yields one large serving or two smaller ones.

Blueberry Smoothie
1 c milk
6 oz vanilla yogurt
1 c blueberries
1 T flaxseed oil
1 cup ice

Place milk, yogurt, and the fresh blueberries into the blender with the ice, blend until mostly smooth, then add flaxseed oil.


Cantaloupe Smoothie

10 large romaine lettuce leaves
2 c chopped cantaloupe slices
1 c frozen strawberries
6 ice cubes

Place everything in the blender and blend until smooth. (I promise you can't taste the lettuce, but it gives a nice natural energy boost!)


The Green Monster

1 frozen sliced banana
1 Tablespoon peanut butter
1/2 c Vanilla Greek yogurt
1 cup Unsweetened almond milk (or other kind of milk)
4 cups baby spinach (or more, or less)

Combine all ingredients in a blender and blend until smooth. (yum yum yum! This is one of my fav's)

Baked Avocado Fries

I loved these. Tried these off of Pinterest.

















source

1/4 cup flour
1 tsp kosher salt
2 large eggs, beaten
1 1/4 cups panko (Japanese bread crumbs- I recommend the Italian kind)
2 firm-ripe medium avocados, pitted, peeled, and sliced into 1/2-in. wedges

Grated parmesan for serving (optional)



Preheat oven to 450.

Coat avocado slices in the four, then egg, then panko. Spread on a cooling rack that has been sprayed with non-stick spray, then place on a cookie sheet. Salt lightly if you like, it isn't really necessary though. Bake for about 20 minutes at 450, or until they are golden brown.

Vegan chili

From my friend, Kiley. Perfect for our meatless nights!

1 lb of firm tofu chopped into ½ inch cubes*
1 lb of dried black beans**
1 bag of frozen corn thawed
1 small white onion diced and sauted in olive oil
3 T minced garlic
½ T oregano
½ T basil
1 T sugar
2 T cumin
1 liberal sprinkle of crushed red peppers
Salt to taste
1 jar of salsa (I like to use a big jar of salsa or two little jars really.)
Water

1. Chop and sauté the onion until the onion pieces become clear. Add in the garlic, and cubed tofu. Once the tofu is added you may want to add a little bit more olive oil, but you are not frying the tofu so don’t add much oil. Add in other spices and sugar. Stir to coat the onions and tofu in seasonings.
2. Once the tofu seems to be heated through go ahead and add in the beans, corn, and salsa. Stir together. Add in as much water as you would like depending on how thick or soupy you want the chili to be. Salt to taste.
3. Let it simmer for awhile. Simmering for awhile really makes sure the tofu soaks up all of the spices.

PB and Banana Muffins (with Puree)

serves 12

Ingredients:
1 c brown sugar
1/2 c peanut butter
1/2 c carrot or cauliflower puree
1/2 c banana puree
1 egg white
1 c whole-wheat flour
1 t powder
1 t soda
1/2 t salt

Directions:
1. Preheat oven to 350. Ready 12 cup muffin tin w/ cooking spray or cupcake liners.
2. In large mixing bowl, mix 1/2 c brown sugar with pb, the veggie and banana purees, and egg white with wooden spoon.
3. Put flour, powder, soda, and salt in a bowl, mix. Add to bowl w/ pb mix and stir just to combine- will be lumpy. Add remaining 1/2 c of brown sugar and stir a couple times.
4. Divide batter in muffin cups. Bake til lightly browned and toothpick comes out cleanly, 15-20 mins. Turn muffins on rack to cool.
5. Store in airtight container at room temp for up to 2 days or wrap individually and freeze for up to a month.

Scrambled Eggs (with puree)

serves 2

Directions:
2 large eggs
4 large egg whiteshttp://www.blogger.com/img/blank.gif
1/2 c reduced-fat sour cream
1/2 c cauliflower puree
2 T grated Parmesan
pinch of salt
1 t olive oil

Directions:
1. In large bowl, whisk together eggs, egg whites, sour cream, cauliflower puree, Parmesan, and salt.
2. Coat large non-stick skillet w/ cooking spray, then set pan over med-high heat. When pan is hot, add oil. Add egg mixture, reduce heat to low, and cook, stirring frequently, until eggs are scrambled 2-3 mins.

Applesauce muffins (with puree)

makes 12 muffins

Ingredients:
topping:
2/3 c old-fashioned oats
1/4 c packed brown sugar
1 t cinnamon
2 t margarine, melted

batter:
1 1/2 c all-purpose flour
1 c old-fashioned oats
1 t powder
1/2 t soda
1/2 t cinnamon
1 c unsweetened applesauce
1/2 c nonfat milk
1/2 c butternut squash or carrot puree
1/2 c packed brown sugar
1/2 c veggie or canola oil
1 egg

Directions:
1. Preheat oven to 400F. Coat 12 cup muffin tin w/ cooking spray or cupcake liners
2. To make topping, stir together oats, sugar, & cinnamon in a bowl. Stir in margarine.
3. To make batter, combine flour, oats, powder, soda, and cinnamon in larger mixing bowl. In second bowl, mix applesauce with milk, veggie puree, sugar, oil, and egg w/ wooden spoon. Add flour mixture slowly, stirring til just moistened. Don't over mix. Batter will be lumpy.
4. Divide batter evenly among muffin cups and sprinkle with streusel topping. Bake til topping is lightly browned and toothpick comes out cleanly- 18-20 mins. Turn muffins out onto a rack and serve warm or cool.

French Toast (with puree)

serves 4

Ingredients:
4 large eggs
2 T banana, pineapple, sweet potato, carrot, or butternut squash puree, or canned pumpkin
1/4 t cinnamon
4 slices whole-wheat bread
nonstick cooking spray
pure maple syrup, confectioners' sugar, or fresh fruit for serving


Directions:
1. In shallow bowl, whisk eggs, puree, and cinnamon. Add bread slices and turn them in mixture soaking briefly.
2. Cook on greased skillet (on med-high heat). Cook til browned on each side (2-3 mins). Serve warm w/ syrup, sugar or fruit.

Purees 101

Everything and anything you ever wanted to know about purees. I'm going to start adding some to foods to help us get more veggies & fruits in everyday! And it just takes a little time each week.

1) Prepare veggies/ fruits. How you prepare it depends on the fruit/ veggie. (references list below)

2) Cook the veggies. Steam, roast, or microwave veggies.

3) Puree in food processor or blender. I plan on using my Ninja. Puree it until smooth and creamy. Mash bananas and avocados w/ fork before pureeing. You may need to add a teaspoon of water for carrots, cauliflower, or broccoli to make it smooth enough. Let warm purees cool.

4) Portion & package the purees. Measure purees into 1/2 c portions. and package in small zipper lock bag (you can then put those in a larger freezer bag for longer storage). Label each bag w/ type and amount of puree (i.e. 1/2 c cauliflower 11/9/11) Refrigerate purees that will be used within the next couple days and freeze the rest.

5) Cook. I will be linking recipes back to this... and you can add to your recipes too. Thaw bags in microwave or soak in bowl of hot water til soft. Snip corner of bag w/ scissors and squeeze out puree.

Veggie Purees:
Avocado- Cut in half lenthwise, remove seed, Scoop flesh out of peal. Mash well in bowl w/ fork until smooth, then puree in food processor/ blender (abt 2 mins). When storing, squeeze out air out of bag before sealing.
Beets- Leave them whole (trimming any stems to 1 inch). Wrap in aluminum foil and roast at 400 for about 1 hr (they're done when you can piece tip w/ sharp knife). After peeling, place in blender abt 2 mins
Broccoli- Cut into florets. Steam for 6-7 minutes. Florets should be tender but still bright green (if they turn olive green, they're overcooked). Blend for 2 mins, adding a few teaspoons of water if needed for smooth texture.
Butternut Squash- Put off stem, cut squash in half lengthwise and scrap out seeds. Roast halves on cookie sheet, flesh side down at 400 for 45 to 50 mins. Scoop out flesh and puree in blender for abt 2 mins.
Carrots- Peel, trim ends, and cut into 3 in chunks. Steam for 10-12 mins. Blend 2 mins with a few teaspoons if needed.
Cauliflower- Cut off florets and discard hard core. Steam 8-10 mins. Blend 2 mins with a few teaspoons of water if needed.
Peas- Steam frozen peas for about 2 mins; if thawed reduce steaming time to 30-60 secs. Blend 2 mins, add water if needed.
Red Bell Peppers- Cut in half through steam end. Remove stem, seeds, and white membrane. Steam 10-12 mins. Blend 2 mins.
Spinach- No prep needed for baby spinach. For mature spinach, fold leaves in half and take off stem. Steam for 30-40 mins or cook in skillet w/ 1 T of water for 90 secs or til wilted. Blend 2 mins.
Sweet potatoes- Don't peel. Cut in quarters, if steaming. Leave whole, if roasting. Steam 40-45 mins or Roast at 400 for 50-60 mins. Scoop out flesh and puree in blender.
Zucchini & Summer Squash- Trim off ends and cut into 1 in pieces. Steam 6-8 mins. Blend for 2 mins.

Fruit Purees
Apples- Make be peeled or not. Quarter and core. Blend 2 mins.
Bananas- Use ripe bananas for smoothest, sweetest puree. Mash w/ fork on cutting board. Puree in blender 2 mins.
Blueberries, Raspberries, Strawberries- Thaw, if frozen. But off stems for strawberries. Blend 2 mins.
Cantaloupe- Cut melon in half, scoop out seeds. Cut melon into wedges & pare off rind. Blend 2 mins.
Cherries- If fresh, stem and pit the cherries. If frozen, thaw them. Blend 2 mins.
Pineapple- Cut off stem. Pare off rind. Quarter lengthwise, cut out core, and cut into chunks. Blend 2 mins.

Chicken & Beef
1. Sprinkle cut of chicken, beef w/ salt and pepper.
2. Coat large non-stick skillet w/ cooking spray and heat over medium heat. When skillet is hot, add 1 T olive oil, and then the meat. For chicken cutlets, cook 4-5 mins per; for chicken breast/ steak cook 5 mins per side, reduce heat to low, cover, and cook 9-10 mins longer.
3. Let cool slightly before cutting into pieces.
4. Transfer food to blender and finely ground. Add water slowly to make creamy.

Pumpkin Custard Oatmeal

From Skinny Crockpot

serves 8

Ingredients:
2 c Old-fashioned Oats
1 t pumpkin pie spice
1/2 t cinnamon
1 t baking powder
1/2 c Greek yogurt, plain, fat free
2 egg whites
1 c pumpkin puree (not pie filling)
1/3 c raw honey
1 1/2 c ( 1%) milk

Directions:
1. Add the first 4 ingredients to the crock pot and stir to combine.
2. In a medium bowl combine the remaining ingredients, pour over oat mixture and whisk just to combine.
3. Cover and cook on low 1 1/2 to 2 hours or until desired consistency. Garnish with toasted walnuts pieces.

Nutritional jazz:
155 cal; 2 g fat; 83 mg Sodium;30 g carbs; fiber 3 g sugar 15 g; protein 6g

Apple cupcakes with cinnamon marshmallow frosting

From eating well

serves 12

Ingredients:
CUPCAKES
1 1/2 c shredded peeled apples
1/2 c diced dried apples
3 T packed light brown sugar, plus 3/4 cup, divided
1 t ground cinnamon, divided
1/3 c canola oil
2 large eggs
1 t vanilla extract
3/4 c whole-wheat pastry flour
3/4 c cake flour
3/4 t baking soda
1/4 t salt
1/2 c nonfat buttermilk

FROSTING
1 c light brown sugar
1/4 c water
2 egg whites
1/4 tn cream of tartar
Pinch of salt
1 t vanilla extract
1/2 t ground cinnamon, plus more for garnish

Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with cupcake liners or coat with cooking spray.
2. Combine shredded and dried apples in a bowl with 3 T brown sugar and 1/4 t cinnamon. Set aside. Beat oil and the remaining 3/4 c brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 t cinnamon in a medium bowl.
4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.

Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.

Nutritional jazz:
267 calories; 7 g fat; 35 mg cholesterol; 48 g carbohydrates; 4 g protein; 2 g fiber; 188 mg sodium; 73 mg potassium.

Blueberry cupcakes

more yummy healthy cupcakes from Eating well

serves 12

Ingredients:
CUPCAKES
1 large Yukon Gold potato, peeled and cut into small chunks
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
3/4 c granulated sugar
1/4 c canola oil
1 large egg
1/2 t coconut extract or vanilla extract
1/2 c nonfat buttermilk (see Tip)
1 c blueberries, fresh or frozen (thawed and drained), plus fresh blueberries for garnish

FROSTING
3/4 c granulated sugar
3 T water
4 t dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
1/4 t cream of tartar
Pinch of salt
2-3 T blueberry preserves or jam
1/4 t coconut extract or vanilla extract

Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 c and let cool slightly. (You may have some potato left over.)
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and 1/2 t salt in a medium bowl.
4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 t extract and the 3/4 c mashed potatoes until combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in 1 cup blueberries. Divide the batter among the prepared cups (they will be full).
5. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
6. To prepare frosting: Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed; add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a glossy, thick frosting, 5 to 7 minutes. Off the heat, beat for 1 minute more to cool. Add 2 tablespoons (or more, depending on desired color) blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top, if desired.

Tips and notes:
Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.
Ingredient Notes: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer. Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets.
Tips: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk. To improvise a double boiler, bring 2 inches of water to a simmer in a large saucepan, set a medium or large metal bowl over the simmering water. Allow at least an inch between the water and the bottom of the bowl.

Nutritional jazz:
206 calories; 1 g fat; 18 mg cholesterol; 47 g carbohydrates; 27 g added sugars; 3 g protein; 1 g fiber; 439 mg sodium; 156 mg potassium.

Raspberry-Swirl cupcakes

What?! Healthy cupcakes? Yup and tasty to boot.

from Eating well

serves 12

Ingredients:
CUPCAKES
2 c raspberries, fresh or frozen (thawed and drained), plus 12 fresh berries for garnish (about 12 ounces total)
1 T plus 3/4 c granulated sugar, divided
3/4 c whole-wheat pastry flour (see Note)
3/4 c cake flour
1 1/2 t baking powder
1/2 t baking soda
1/2 t salt
1/4 c canola oil
2 large eggs
1 t vanilla extract
1 t freshly grated lemon zest
1/2 c nonfat buttermilk (see Tip)

FROSTING

8 oz reduced-fat cream cheese, at room temperature
1 c packed confectioners’ sugar
1/2 t freshly grated lemon zest

Directions:
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 muffin cups with paper liners; coat the liners with cooking spray.
2. Puree 2 cups raspberries and 1 tablespoon granulated sugar in a blender or food processor until smooth. Strain through a fine-mesh sieve into a small bowl, pressing with a rubber spatula to extract all the puree; discard seeds. Reserve 4 teaspoons of the puree for the frosting.
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and salt in a medium bowl.
4. Beat 3/4 cup granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in eggs, vanilla and 1 teaspoon lemon zest until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined.
5. Fill the prepared cups half full of batter. Place a scant tablespoon of raspberry puree on each cup (you may have some left over). Divide the remaining batter evenly among the cups. Use a wooden skewer or toothpick to swirl and fold the puree into the batter.
6. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
7. To prepare frosting: Meanwhile, beat cream cheese, confectioners’ sugar, 1/2 teaspoon lemon zest and the reserved 4 teaspoons raspberry puree with an electric mixer until smooth. Refrigerate the frosting until very cold, at least 2 hours. Spread the frosting on the cooled cupcakes and decorate with a raspberry on top, if desired.

Tips & notes:
Make Ahead Tip: Cover and refrigerate the frosting (Step 7) for up to 3 days. Store cooled cupcakes airtight at room temperature for up to 1 day.
Ingredient Note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.
Tip: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk.

Nutritional jazz:
272 calories; 10 g fat; 49 mg cholesterol; 41 g carbohydrates; 24 g sugars; 5 g protein; 2 g fiber; 486 mg sodium; 85 mg potassium.

Garden Veggie Egg Bake

serves 6

Ingredients:
1 T olive oil
1 zucchini and yellow squash, cut lengthwise in half, slice crosswise
1 red pepper, chopped
1 onion, sliced
1 c sliced fresh mushroom
1/2 c shredded carrot
1/2 t garlic powder
1/2 t pepper
30 saltines, coarsely broken
6 eggs
1 c milk
1/3 c Parmesan cheese

Directions:
Heat oil in large skillet on medium-high heat. Add veggies; cook & stir 5 mins. Stir in seasonings. Remove from heat.
Layer crackers and veggie mixture in 2 qt casserole sprayed w/ cooking spray. Whisk eggs and milk til blended. Stir in 1/4 c cheese; pour over veggie mixture. Refrigerate several hours.
Heat oven to 325F. Bake casserole, uncovered, 45-50 mins or til knife inserted in center comes out clean. Top w/ remaining cheese.

Nutritional Jazz:
230 cal; 12 f fat; 4 g sat. fat; 220 mg cholesterol; 400 mg sodium; 19 g carb; 2 g fiber; 6 g sugar; 13 g protein.