Raspberry Oatmeal Bars

Raspberry Oatmeal Bars

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 bars
Nutrition Facts: www.foodhero.org 

Ingredients

Crust and topping:
1⁄2 cup flour
1⁄4 cup brown sugar
1 cup quick oats
3 Tablespoons butter or margarine
2 Tablespoons applesauce
1 Tablespoon orange juice

Filling:
1 Tablespoon flour
1 Tablespoon brown sugar
1 1⁄2 teaspoons orange juice
2 cups raspberries (fresh or frozen)

Directions

  1. Preheat oven to 375 degrees. Spray or lightly oil an 8”x 8” baking pan.
  2. Crust and topping: Mix flour and sugar in a bowl. Cut butter into mixture until crumbly. Mix in oats. Set half aside for topping.
  3. To remaining mixture, stir in applesauce and orange juice. Press in bottom of baking pan.
  4. Filling: Combine flour, sugar, juice and raspberries. Mix well.
  5. Spread filling on crust. Sprinkle with topping.
  6. Bake 40-45 minutes. Cool. Cut into 12 bars.

 

Salmon Patties

Salmon Patties

Focus on Healthy Heart: According to Food Hero: Omega-3 Fatty acids found in salmon help reduce the risk of heart disease

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 patties
Source: www.foodhero.org

Ingredients
1 can (14 ounces) of salmon, remove skin and large bones
1 slice of bread, torn into small pieces
1 Tablespoon light mayonnaise
1 Tablespoon lemon juice
egg, lightly beaten
1⁄2 cup celery, chopped (about 1 stalks)
1⁄2 cup carrot, chopped (about 1 small)
1⁄2 cup onion, chopped (1⁄2 medium onion)

Directions

  1. In a medium bowl break up the salmon into small pieces.
  2. Add the rest of the ingredients. Mix well.
  3. Lightly press about ½ cup of the mixture into a 3 to 4 inch patty that is about 1 inch thick. Repeat to make 4 patties total.
  4. Lightly spray or oil a large skillet and heat over medium heat.
  5. Add the patties and cook until they are golden brown, about 5 to 7 minutes per side.
  6. Refrigerate leftovers within 2 hours.
Quick Chili

Quick Chili

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 cups
Source: www.foodhero.org

Ingredients
1⁄2 pound lean ground meat (15{c2cbb2609134fa653b862bebf1b023e2c8a690eb50d4fd5de41ef6f032897687} fat)
1 medium onion, chopped
1 can (15 ounces) kidney beans with liquid
2 cans (14.5 ounces each) diced tomatoeswith liquid
2 Tablespoons chili powder

Directions

  1. Brown meat and onions in a large skillet over medium-high heat (350 F degrees in an electric skillet). Drain fat.
  2. Add undrained beans, tomatoes with liquid and chili powder.
  3. Reduce heat to low (250 F degrees in an electric skillet), cover and cook for 10 minutes. Serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Serve with shredded cabbage, low fat sour cream, cilantro or grated cheese.
  • Add other vegetables such as bell peppers, carrots, celery, and corn, if desired.
  • Add dried cumin, oregano or red pepper flakes in Step 2 for extra flavor!
Oven French Toast

Oven French Toast

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 slices
Source: Foodhero.com

Ingredients

12 slices whole grain bread
eggs or 8 egg whites
1 cup nonfat or 1{c2cbb2609134fa653b862bebf1b023e2c8a690eb50d4fd5de41ef6f032897687} milk
1⁄4 cup packed brown sugar
1 teaspoon vanilla
powdered sugar (optional)

Directions

  1. Preheat oven to 325 degrees.
  2. Lightly spray a cookie sheet with sides or two 9×13 inch pans with cooking spray.
  3. Lay the slices of bread flat on the pan with the sides touching.
  4. Beat egg, milk, brown sugar, and vanilla until very well blended.
  5. Pour mixture over bread. Turn each slice over to ensure both sides are wet.
  6. Cover and refrigerate overnight or bake immediately for 30 minutes.
  7. Serve hot. Sprinkle lightly with powdered sugar (optional). Top with applesauce, fresh fruit or yogurt.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Serve with applesauce or yogurt.
  • Add your favorite berries to the top for some color and a yummy taste!

 

Broccoli Cheddar Soup

Broccoli Cheddar Soup

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 servings
Source: Foodhero.org

 

Ingredients

1 cup onion, chopped

1 cup carrot, shredded

1 1⁄2 teaspoons margarine or butter

2 cups broth, any flavor

2 cups broccoli, chopped (fresh or frozen)

1 cup nonfat or 1{c2cbb2609134fa653b862bebf1b023e2c8a690eb50d4fd5de41ef6f032897687} milk

1⁄4 cup flour

1 cup shredded reduced fat cheddar cheese(4 ounces)

1⁄8 teaspoon pepper

Directions

  1. In a medium saucepan over medium-high heat, saute onion and carrot in margarine or butter until onions begin to brown.  Add broth and broccoli.  Simmer until broccoli is tender, 5 to 7 minutes.
  2. In another container, slowly stir the milk into the flour until smooth.  Stir the milk mixture into the soup.  Bring to a boil and continue stirring until slightly thickened, 3-5 minutes
  3. Add cheese and pepper.  Heat over low heat until cheese is melted.  Serve hot.
  4. Refrigerate leftovers within 2 hours.

 

Fresh Homemade Tomato Sauce

Fresh Homemade Tomato Sauce

Original Recipe by Lindsay Hoar, RD, CD Registered Dietitian, Lifestyle Medicine at NMC

Gluten Free, Dairy Free, Egg Free, Nut Free

Total servings per recipe: 8
Serving size: ¼ Cup
Prep time: 15-20 minutes
Cooking time: 1 hour

Ingredients:
1 ¾ lbs. of fresh tomatoes, any variety, chopped (4 cups)
4 Tbsp. of extra virgin olive oil
½ cup yellow onion, chopped
¼ cup fresh basil, chopped
2 medium cloves of garlic, minced
10 pitted Kalamata olives, chopped
½ tsp. of crushed red pepper flakes
¼ tsp. salt
¼ tsp. pepper

Directions:
1. Bring pot of water to a boil. While you are waiting for the water to boil, cut 1-inch X’s in the bottom of the tomatoes.
2. Once the water comes to a boil blanch the tomatoes for about 30 seconds-1minute (or until the skin begins to peel off slightly), quickly remove with tongs/ a slotted spoon. Immediately plunge the tomatoes in a bowl of ice water for one minute or until they are cool.
3. Remove the tomatoes for the ice water, peel and roughly chop.
4. Heat olive oil, onion, basil, garlic, olives, red pepper flakes, salt and pepper in a saucepan over medium heat for about 5 minutes or until the onions are translucent.
5. Add the tomatoes and stir constantly until the sauce begins to boil. Lower the heat and simmer for 1 hour, stirring every 5 minutes or so to prevent the sauce on the bottom of the pot from burning.
6. Taste and season with additional salt, pepper, or other spices/herbs if needed.

 

 

Note: If the sauce has a watery consistency, strain to separate the tomato and liquid portion of the sauce. Simmer the liquid portion of the sauce in a separate saucepan. This allows the excess water to boil off more easily and thicken the consistency of the sauce. Once the liquid portion is cooked down to a consistency of your liking, add it back to the tomato portion of the sauce.