Pumpkin Cream Cheese Dip

Perfectly light and nutrient rich dessert....

photo credit: http://homeiswheretheholmansare.blogspot.com/2010/10/pumpkin-dip.html



Ingredients
Spread:
8 ounces low-fat cream cheese (room temperature)
3/4 cup of canned pumpkin (unsweetened, unsalted)
3 tablespoons of sugar
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon vanilla

Serve with:
6 apples sliced

Directions
Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed). Serve with apple slices for dipping.

Nutritional analysis per serving

Serving size: about 3 tablespoons
Calories	107	Sodium	91 mg
Total fat	3 g	Total carbohydrate	18 g
Saturated fat	2 g	Dietary fiber	3 g
Monounsaturated fat	1 g	Protein	2 g
Cholesterol	10 mg

Recipe from Mayo Clinic

An Apple a Day

It's apple season!

Ready to bite into a fresh, crisp, juicy, and deliciously sweet apple?

Mother always said, "An apple a day may help keep the doctor away." And it turns out she was right!

Click HERE to discover the many wonderful benefits of apples.

Looking for a new apple recipe? Try the Apple Pasta Salad shown below.



Want more apple recipes and information? Click HERE

Zucchini Pumpkin Bread

Nothing says welcome to Fall like the smell of pumpkin! 

Here is a delicious recipe for Zucchini Pumpkin Bread

Ingredients

3 eggs, lightly beaten

2 cups sugar

1 cup canned pumpkin

1 cup butter, melted

1 tablespoon vanilla extract

3 cups all purpose flour

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cloves

1 cup shredded zucchini

1 cup chopped walnuts

Directions

In a bowl, combine eggs and sugar. Add pumpkin, butter and vanilla. Combine dry ingredients; gradually add to pumpkin mixture and mix well. Stir in zucchini and nuts. Pour into two greased and floured 9-in x 5-in loaf pans. Bake at 350 degree for 45-50 minutes or until breads test done. Cool in pans 10 minutes. Remove to a wire rake. Yield: 2 loaves. 

Click HERE to print

Healthify it!

Experiment with the recipe to make it a bit healthier. Here are a few tips; reduce sugar by 1/3, substitute some sugar for apple sauce, replace half the flour with whole wheat flour, etc. 

Recipe source: Taste of Home

Zucchini Pie

This recipe is from the Iowa State University Extension  and Outreach resource shared last week. If you haven't had a chance to check out their resource you can visit now at Iowa State Extension and Outreach. You can also give this recipe a try!

Original recipe: http://www.extension.iastate.edu/foodsavings/recipes/zucchini-pie

Ingredients:

Iowa State University Extension and Outreach Zucchini Pie

1 or 2 zucchini, sliced (about 10 cups)
1 tablespoon olive oil
2 onions, sliced
2 eggs
1/4 cup seasoned bread crumbs
1 14.5-ounce can diced tomatoes
1 cup shredded mozzarella cheese (8 ounces)
1/4 cup greated Parmesan cheese
2 teaspoons Italian seasoning
1/4 teaspoon ground black pepper
Optional: If you have fresh mushrooms or peppers, you can substitute them for some of the zucchini

Instructions:

• Preheat oven to 325°F. Grease a large casserole or 9×13-inch pan; set aside.
• Wash zucchini and discard ends. Cut into slices (about 10 cups). If using large zucchini, cut in half lengthwise and remove seeds before slicing.
• Heat oil in large skillet over medium heat. Add zucchini and onion slices and cook for 10 minutes. Remove from heat.
• In bowl, stir together the eggs, bread crumbs, Italian seasoning, and pepper. Add undrained tomatoes, and cheeses. Pour over zucchini mixture and stir to mix.
• Pour into casserole. Bake uncovered for 60 minutes. Top will be golden brown.
• Cut into squares. Serve.

Quick 20 Minute Recipe

Bruschetta with Roasted Sweet Red Peppers

Preparation Time: 20 minutes
Serves: 4

1 ¼ Cup(s) of Fruits and Vegetables per Serving

Instructions:

Preheat oven's broiler.

Slice bread loaf into 1-inch thick portions. Brush each slice on one side with olive oil. Broil, oil-side up, until barely golden. Remove from broiler pan and cool.

In a medium bowl, mix together roasted peppers, garlic, mozzarella, tomato, basil, and onion. Sprinkle mixture evenly on each toast portion.

Drizzle with balsamic vinegar and serve.

For original post visit: Fruits and Veggies: 30 minutes or less Bruschetta with Roasted Sweet Red Peppers

Edamame and Quinoa

Two nutritious foods that are quick and easy to add or prepare with any meal.

Edamame: super low in sodium, excellent source of protein and fiber
Quinoa: also low in sodium, great source of protein, great source of fiber and iron

These two are power foods. Both are relatively simple to prepare on their own. Try seasoning them with a little lemon for a citrus flavor. Edamame can be purchased frozen and shelled, then defrosted in the refrigerator over night. Quinoa will have prep instructions on the packaging, it takes about twenty minutes to prepare.

Eating Well Warm Quinoa Salad with Edamame & Tarragon

Here's a tasty recipe from EatingWell.com:


For original posting visit: Warm Quinoa Salad with Edamame & Tarragon

4 servings, 1 1/2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients
1 cup quinoa, (see Note)
2 cups vegetable broth
2 cups frozen shelled edamame, thawed (10 ounces)
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)


Preparation

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.
• Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
• Cooking Tip: To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition
Per Serving: 404 calories; 18 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 46 g carbohydrates; 17 g protein; 16 g fiber; 645 mg sodium; 319 mg potassium.

Nutrition Bonus: Fiber (31% daily value), Iron (25% dv), Vitamin A (20% dv), Vitamin C (20% dv).

Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 very lean meat, 3 fat (mono)