Healthy Thanksgiving Ideas: Desserts

SWEET POTATO APPLE CAKE

Serves 9

Sweet potatoes and apples add moistness and natural sweetness to this simple cake. 

Ingredients:


Natural cooking spray 
1 cup whole wheat pastry flour 
1 teaspoon baking soda 
1/2 teaspoon salt 
1/2 teaspoon ground cinnamon 
1 teaspoon ground nutmeg 
1/2 cup brown sugar 
1 egg 
1 large apple, peeled, cored and grated 
1 (3/4-pound) sweet potato, peeled and grated 
1 teaspoon vanilla extract 
1/2 cup chopped walnuts

Method:

Preheat oven to 350°F. Lightly oil an (8-inch) baking pan with cooking spray; set aside. 

In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg; set aside. In a second large bowl, whisk together sugar and egg until well combined. Stir in apple, sweet potato, vanilla and walnuts and then add apple mixture to flour mixture and stir to combine. 

Transfer batter to prepared pan and bake until cake pulls away from the edges and is deep golden brown, 40 to 50 minutes. Set aside to let cool and then cut into squares and serve.

Nutrition:

Per serving (about 4oz/104g-wt.): 190 calories (45 from fat), 5g total fat, 0.5g saturated fat, 25mg cholesterol, 300mg sodium, 34g total carbohydrate (4g dietary fiber, 17g sugar), 4g protein

GINGERSNAP COOKIES

Makes 48 cookies

An excellent gift from the kitchen, this is a spicy, snappy mix for deliciously simple homemade cookies. Package this cookie mix for gift giving with our downloadable gift tag.

Ingredients:

1 1/4 cups packed dark brown sugar 
2 1/4 cups all-purpose flour 
3/4 teaspoon baking powder 
1/4 teaspoon baking soda 
1/4 teaspoon sea salt 
1 3/4 teaspoons ground ginger 
1 1/4 teaspoons ground cinnamon 
1/4 teaspoon ground cloves 
3/4 cup (1 1/2 sticks) unsalted butter, melted 
1 egg

Method:

Spoon brown sugar into a 1-quart jar and press down until you have an even layer. Whisk together flour, baking powder, baking soda and salt in a bowl; spoon into jar over brown sugar. Sprinkle ginger, cinnamon and cloves over the top. Seal jar until ready to use. 

To make the cookies, preheat oven to 350°F. Pour cookie mix into a large bowl and stir in butter and egg. Roll dough into balls the size of large marbles and place an inch apart on ungreased baking sheets. Bake in the middle of the oven until firm and lightly browned on edges, about 14 minutes. Transfer cookies to racks to cool. 

Nutrition:

Per serving (1 cookie): 70 calories (25 from fat), 3g total fat, 2g saturated fat, 10mg cholesterol, 30mg sodium, 10g total carbohydrate (0g dietary fiber, 6g sugar), 1g protein

FROSTED SPICED CUPCAKES

Makes 16

It's hard to believe when you taste them, but these sweet treasures are gluten free, egg free and dairy free. They're also perfect for birthday parties, holidays or any occasion where there's a reason to celebrate with moist, delicious cupcakes. 

Ingredients:

For the Cupcakes 

1/2 cup canola oil 
1/2 cup unsweetened almond milk or other non-dairy milk 
1 (6-ounce) container plain coconut milk yogurt 
3/4 cup sugar 
1 tablespoon egg replacer, such as Ener-G, mixed with 1/4 cup warm water 
2 cups white rice flour 
1/2 teaspoon xanthan gum 

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon, plus more for sprinkling

1/2 teaspoon ground nutmeg

1/8 teaspoon ground cloves

For the Frosting

1/4 cup vegan margarine, softened 
1 1/2 cups powdered sugar 
1 to 2 tablespoons unsweetened almond milk or other non-dairy milk 
1/4 teaspoon gluten-free vanilla extract

Method:

Preheat oven to 350°F. For the cupcakes, whisk together oil, almond milk, yogurt, sugar and egg replacer-water mixture in a large bowl. In a separate large bowl, mix together rice flour, xanthan gum, baking powder, baking soda, salt, cinnamon, nutmeg and cloves. Add flour mixture to milk mixture and stir to combine. Spoon batter into 16 paper-lined standard muffin tins, filling each about two-thirds full. Bake until cooked through and light golden brown, 20 to 25 minutes. Transfer cupcakes to a wire rack and set aside to let cool completely. 

For the frosting, put margarine, sugar, almond milk and vanilla in a large bowl and beat with an electric mixer until well combined and fluffy, about 1 minute. Spread frosting on cupcakes, sprinkle cinnamon over the top and serve. 

Nutrition:

Per serving (1 cupcake/about 3oz/75g-wt.): 250 calories (90 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 170mg sodium, 39g total carbohydrate (1g dietary fiber, 22g sugar), 1g protein

RAW APPLE CRISP

Serves 8

A simple mixture of nuts, raisins and spices makes a delicious topping for Honeycrisp apples.

Ingredients:
4 Honeycrisp apples, cored and chopped

1/4 cup orange juice

3/4 cup pecan halves

3/4 cup hazelnuts

3/4 cup raisins

3/4 teaspoon ground ginger

3/4 teaspoon ground cinnamon

Method:

Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top. In a food processor, combine pecans, hazelnuts, raisins, ginger and cinnamon and pulse just until chopped. Spoon the nut mixture over the apple mixture and serve.

Nutrition:

Per serving (about 4oz/106g-wt.): 220 calories (130 from fat), 14g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g total carbohydrate (4g dietary fiber, 17g sugar), 3g protein

"HEALTHIFIED" PUMPKIN PIE

53% less fat, 80% less sat fat, and 24% fewer calories than the original recipe. Not an ounce of deliciousness was sacrificed in this healthified classic Thanksgiving dessert. The real secret’s in the crust.


Prep Time:25 min
Start to Finish:2 hr 25 min

Serves 8

Ingredients:

Pastry 

1 1/4 cups Gold Medal® all-purpose flour
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup vegetable oil
3 to 4 tablespoons fat-free (skim) milk

Filling

3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 teaspoon vanilla

Instructions:

Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.

In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.

Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

High Altitude (3500-6500 ft): Use 9 1/2-inch deep-dish pie plate. Increase fat-free (skim) milk for pastry to 1/4 cup.

Nutrition:

1Serving: Calories 250 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 38g (Dietary Fiber 2g, Sugars 20g); Protein 7g Percent Daily Value*: Vitamin A 170%; Vitamin C 2%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat; 1 Fat Carbohydrate Choices: 2 1/2

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes andhttp://www.eatbetteramerica.com/

Healthy Thanksgiving Ideas: Main Course!

SALMON WITH CILANTRO PUMPKIN SEED PESTO

Serves 4

A show-stopper! Make the pesto a few days ahead-or purchase pesto-and then it's just minutes to a beautiful meal. The skin on one side and pesto on the other keeps the fish deliciously moist.

Ingredients:

2 cups unsalted hulled (green) pumpkin seeds 
6 tablespoons extra-virgin olive oil, divided 
1/2 teaspoon sea salt 
1/4 cup water 

2 tablespoons fresh lemon juice, or to taste

3 garlic cloves, smashed 
1 cup coarsely chopped fresh cilantro 
4 (6-ounce) or 1 (1 1/2-pound) salmon fillets, skin on 

Method:

Prepare pesto (can be made up to 3 days ahead): Preheat oven to 375°F. Toss pumpkin seeds with 2 tablespoons olive oil and sea salt. Roast 10–15 minutes. Allow to cool. Combine cooled seeds in a food processor with water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste. Taste and adjust seasoning with salt and pepper. 

Top fish with pesto mixture and let sit 15–30 minutes. Grill skin-side down on oiled grate with grill lid closed about 10 minutes. Use a metal spatula to loosen fish from skin and remove fillet(s) to a serving platter. 

Nutrition:

Per serving (about 7oz/196g-wt.): 480 calories (320 from fat), 36g total fat, 7g saturated fat, 105mg cholesterol, 200mg sodium, 2g total carbohydrate (1g dietary fiber, 0g sugar), 37g protein

TOFU VEGETABLE LOAF

Serves 8

This hearty loaf combines tofu with onions, carrots, garlic and parsley and bakes up firm and sliceable. Try adding any of the following to make this vegetarian take on a classic comfort food even more delicious: ground cumin, garlic powder, onion powder, cayenne pepper, or dried basil, oregano or thyme. Top slices of the tofu loaf with vegetarian mushroom gravy, or pair them with brown rice or quinoa pilaf.

Ingredients:

1 tablespoon extra virgin olive oil 
1 small yellow onion, chopped 
1 large carrot, chopped 
2 cloves garlic, finely chopped 
1/4 cup parsley, finely chopped 
2 (14-ounce) packages firm tofu, drained 
1 cup bread crumbs, preferably whole wheat 
1 egg, beaten (optional) 
1/2 cup ketchup 
1 tablespoons tamari 
1/2 to 1 tablespoon vegetarian Worcestershire sauce 
Olive oil cooking spray

Method:

Preheat oven to 350°F. Lightly oil a (9-inch) loaf pan with cooking spray; set aside. 

Heat oil in a large skillet over medium heat. Add onion, carrot, garlic and parsley and cook until softened and golden brown, about 10 minutes. Meanwhile, wrap tofu in 3 or 4 layers of paper towels and gently press out as much water as possible, changing the paper towels once or twice as needed. Crumble tofu into a food processor and then add bread crumbs, egg, ketchup, tamari and Worcestershire and purée until smooth. Transfer to a bowl and stir in onion mixture. 

Spoon tofu mixture into prepared loaf pan and smooth the top. Bake, uncovered, until deep golden brown and firm to the touch, about 1 hour. For easier slicing, set aside to let cool until warm. 

Nutrition:

Per serving (about 5oz/158g-wt.): 190 calories (80 from fat), 9g total fat, 1.5g saturated fat, 25mg cholesterol, 410mg sodium, 15g total carbohydrate (3g dietary fiber, 5g sugar), 14g protein

CHICKEN WITH LE GRUYERE, SAGE, AND EASY PAN SAUCE

Serves 4 

Rolling thin chicken cutlets around a filling of Le Gruyère works beautifully: the outside of the rolls brown deliciously, while the inside stays moist and juicy and gets superb flavor and creaminess from the cheese.

Ingredients:

2 large boneless, skinless chicken breast halves (each about 9 ounces), each sliced horizontally in half to make thin cutlets 
1/4 teaspoon fine sea salt 
1/2 teaspoon freshly ground black pepper 
1/4 pound Le Gruyère, thinly sliced 
16 fresh sage leaves 
2 teaspoons extra-virgin olive oil 
1 shallot, thinly sliced 
1/2 cup dry white wine 

Method:

One at a time, place chicken cutlets between layers of wax paper and pound gently with a rolling pin until each is about 1/4 of an inch thin. Season slices on both sides with salt and pepper. Cover each with slices of Le Gruyère and sage leaves. Roll them up and seal closed with toothpicks. 

Heat oil in a large skillet over medium heat. Add chicken and cook, turning frequently, until chicken is cooked through and cheese is melted, about 15 minutes. (Don't worry if some of the cheese leaks out.) Transfer chicken to a plate, remove and discard all toothpicks, cover and keep warm. 

Return skillet to medium heat and add shallot. Cook, scraping up browned bits from the bottom of pan, about 2 minutes. Add wine and cook until most liquid has evaporated, about 3 minutes. Pour sauce over chicken and serve.

Nutrition:

Per serving (about 7oz/203g-wt.): 310 calories (120 from fat), 13g total fat, 6g saturated fat, 105mg cholesterol, 330mg sodium, 3g total carbohydrate (0g dietary fiber, 1g sugar), 38g protein

ROASTED BRISKET WITH PARSLEY, THYME, AND MINT

Serves 10 to 12

Fragrant fresh herbs, garlic and tangy vinegar prove a perfect match for slow-cooked brisket. 

Ingredients:

1 (4-pound) beef brisket, trimmed 
Salt and pepper to taste 
3/4 cup roughly chopped fresh parsley 
1/2 cup roughly chopped fresh mint 
2 tablespoons roughly chopped fresh thyme 
2 tablespoons red wine vinegar 
1 teaspoon red pepper flakes (optional) 
6 cloves garlic 
1 cup roughly chopped yellow onion 
2 cups low-sodium chicken broth

Method:

Preheat oven to 350°F. Season brisket all over with salt and pepper and then arrange on a rack in a roasting pan; roast for 1 hour. Meanwhile, put parsley, mint, thyme, vinegar, pepper flakes, garlic, onion, salt and pepper into a food processor and pulse to make a thick paste; set aside. 

After 1 hour, remove brisket from oven; reduce oven temperature to 325°F. Carefully add broth to pan, spread herb paste over brisket, cover pan with foil and continue roasting, basting every 45 minutes or so, until very tender, 2 to 3 hours more. 

Transfer brisket to a platter; set aside to let rest for 10 minutes. Skim off and discard any fat from liquid in pan. Trim brisket further, if desired, then thinly slice against the grain and spoon pan sauce over the top. 

Nutrition:

Per serving (about 8oz/234g-wt.): 270 calories (110 from fat), 12g total fat, 4.5g saturated fat, 105mg cholesterol, 270mg sodium, 3g total carbohydrate (1g dietary fiber, 1g sugar), 35g protein

ROASTED LEMON-HERB CHICKEN

Serves 8

This recipe comes to us courtesy of the Renegade Lunch Lady Chef Ann Cooper and her book Lunch Lessons: Changing the Way We Feed our Children. One of the biggest complaints about chicken is that the breast tends to dry out during cooking. In this recipe, bringing the meat overnight makes it moist and extremely flavorful. If you decide to use boneless chicken it's only necessary to brine it for 2 to 3 hours. 

Ingredients:

1 tablespoon plus 1 1/2 teaspoons lemon juice 
2 tablespoons kosher salt 
2 quarts water 
1 1/2 pounds bone-in chicken parts (8 pieces) 
1 3/4 teaspoons extra-virgin olive oil 
2 tablespoons chopped fresh oregano 
2 tablespoons chopped Italian flat-leaf parsley 
2 tablespoons thinly sliced fresh basil 
1/8 teaspoon freshly ground black pepper

Method:

The night before: Combine the lemon juice, salt and water in a large bowl. Add the chicken pieces, cover, and refrigerate overnight. 

The next day: Remove the chicken from the brine and pat dry. In a clean large bowl, combine the oil, herbs and pepper. Add the chicken and coat well. Cover and refrigerate for four to six hours to marinate. 

Preheat the oven to 350°F. Place the chicken pieces on a cookie sheet and bake until cooked through, about 45 minutes.

Nutrition:

Per serving: 124 calories (38 from fat), 4g total fat, 1g saturated fat, 59mg cholesterol, sodium difficult to determine due to brining, 2g total carbohydrate (1g dietary fiber, 1g sugar), 18g protein

And for those of you who don't think it'd be Thanksgiving without turkey, here you go.

TURKEY BREAST WITH ROOT VEGETABLE MASH 

Serves 12

This elegant turkey dish is excellent with a quick chutney of chopped raw cranberries, dates and navel orange segments.

Ingredients:

1 bone-in half turkey breast (about 3 pounds), skin removed 
3 leeks (about 1 1/2 pounds), split, rinsed, sliced 1/2-inch thick and rinsed again 
3 cups low-sodium chicken broth 

2 turnips, cut into 3/4-inch cubes 
1 small bunch mixed herbs, tied together with kitchen twine 
2 pounds russet potatoes, peeled and cut into 2-inch chunks 
1 large celery root, peeled and cut into 1 1/2-inch chunks 
1 cup unsweetened almond milk 
1/2 cup chopped parsley 

Method:

Place turkey breast in a large pot and add broth, leeks, turnips and herbs. Bring to a boil, lower heat, and simmer, covered, until turkey is cooked through and vegetables are tender, 35 to 40 minutes. 

Meanwhile, boil potatoes and celery root in separate pots covered by a few inches of cold water until very tender, about 15 minutes. Drain, combine in one pot and add almond milk. Mash with a potato masher or large fork until smooth. 

Remove turkey from broth and set on a platter. Discard herbs. With a slotted spoon, spoon leeks and turnips around turkey and keep warm. Return pot with broth to medium-high heat and boil until the liquid is reduced to about 3/4 cup; pour over and around turkey. Reheat vegetable mash; if necessary, and carve turkey into thin slices. 

Nutrition:

Per serving (about 11 oz/306g): 220 calories (10 from fat), 1.5g total fat, 0g saturated fat, 65mg cholesterol, 140mg sodium, 23g total carbohydrate (3g dietary fiber, 3g sugar), 26g protein

HONEY AND ROSEMARY BRINED TURKEY WITH HERB RIESLING GRAVY

Serves 8 to 10

Ingredients:

For the Brine 

4 cups water 
3/4 cup kosher salt 
1/2 cup honey 
32 ounces low-sodium chicken broth 
1 tablespoon black peppercorns 
6 to 8 sprigs fresh rosemary 
1 (12- to 14-pound) fresh turkey, neck and giblets removed and reserved (discard liver) 

For Roasting the Turkey 

1 small onion, peeled and quartered 
1 Fuji or Honeycrisp apple, quartered 
1 bulb garlic, halved 
4 sprigs rosemary 
1/3 cup canola oil 

For the Gravy 

1 tablespoons extra virgin olive oil 
Reserved turkey neck and giblets 
1 medium yellow onion, unpeeled and chopped 
1 carrot, unpeeled and diced 
3 cups low-sodium chicken broth 
1 cup Riesling 
3 tablespoons unsalted butter 
1/4cup flour 
1/4 cup flat-leaf parsley, finely chopped 
2 stems rosemary, leaves removed and finely chopped 
3 sprigs fresh thyme, leaves removed and finely chopped 

Method:

For the brine, bring water to a boil in a saucepan. Add salt, honey, broth, peppercorns and rosemary in a saucepan and bring to a boil, stirring to dissolve salt. Cool at room temperature, then refrigerate until needed. 

About 6 to 8 hours before you plan to roast your turkey, place brine mixture in a large clean bucket, stock pot or cooler and stir in 1 gallon of ice water. Place turkey in the bucket, breast side down, cover and refrigerate 6 to 8 hours. Make sure the turkey is fully submerged, adding more ice water if necessary. 

To roast the turkey, preheat oven to 450°F. Remove turkey from brine and rinse thoroughly, inside and out, with cool water; pat dry. Discard brine solution. Season turkey cavity with salt and pepper. Stuff turkey with onion, apple, garlic and rosemary. Place on a roasting rack set inside a large roasting pan and tuck the wings back. Brush the entire turkey with oil. 

Cover breast portion with foil and place turkey on lowest rack in oven and roast one hour, then turn heat down to 350°F and roast 1 1/2 to 2 hours longer, until a thermometer reads 165°F when inserted between the breast and thigh without touching the bone. Remove foil from breast about 15 minutes before the turkey is done. Remove turkey from pan, place on a platter and tent with foil. Let the turkey rest 20 minutes before carving. 

For the gravy, heat oil in a large saucepan over medium heat. Add turkey neck and giblets, onions and carrots. Brown lightly, add broth, bring to a boil, then turn down to a simmer and cook 30 to 40 minutes. Strain, discarding the solids, and refrigerate broth until ready to use. 

While turkey rests, pour pan drippings into a measuring cup and freeze for 15 minutes. Skim off any fat. Heat roasting pan over medium heat and add Riesling, scraping up any browned bits. Pour in giblet broth and skimmed pan drippings and bring to a simmer. Whisk in butter, then whisk in flour. Cook until thickened, stirring constantly to avoid lumps. Stir in chopped herbs and add salt and pepper to taste. 

Recipes courtesy of www.wholefoodsmarket.com/recipes/

Healthy Thanksgiving Ideas: Side Dishes

During the weeks leading up to Thanksgiving, we will post some tasty, healthy Thanksgiving meal ideas. Our first day of ideas will be for the side dishes. Who says Thanksgiving has to be all about the turkey?

Enjoy!

BASIC MILLET WITH ONION AND PARSLEY

Serves 4 to 6

This also makes a terrific recipe for other small grains like quinoa or amaranth. Just be sure to adjust the cooking time so grains are tender but not mushy.

Ingredients:

1 cup millet
6 cups water
2 tablespoons low-sodium vegetable or chicken broth
1 cup chopped onion
1/2 cup chopped parsley

Method:

Place millet and water in a large saucepan. Bring to a boil, reduce heat to medium low and simmer until tender, about 30 minutes. Drain well.

Heat broth in a large skillet over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add parsley and cook 1 minute more. Stir in cooked millet and toss gently to combine. Serve immediately.

Nutrition:

Per serving (about 13oz/368g-wt.): 170 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 30mg sodium, 33g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein

CHESTNUT AND WHEATBERRY SALAD

Serves 10

A healthful and festive salad using rich, nutty chestnuts. Try grapes instead of raisins for a fresh alternative; 1 1/2 cups halved crisp red grapes will do the trick. Make sure to plan ahead and allow time for soaking the wheat berries.

Ingredients:

1 1/2 cups wheat berries
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 1/2 cups jarred roasted chestnuts, chopped
2 carrots, grated
3/4 cup raisins
1 cup chopped fresh mint

Method:

Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place them in a large saucepan. Cover by several inches with fresh water and bring to a boil. Lower heat, cover and simmer until wheat berries are tender and some break open, about 1 hour. Drain and cool.
In a large bowl, whisk together vinegar and soy sauce. Add wheat berries and toss. Add chestnuts, carrots, raisins and mint and toss again. Serve room temperature or chilled.

Nutrition:

Per serving (about 3oz/90g): 200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 43g total carbohydrate (6g dietary fiber, 11g sugar), 6g protein

GREEN BEANS WITH PECANS AND CLEMENTINES

Serves 8

If Clementines are unavailable, substitute 1/3 cup freshly squeezed juice and a little zest from a navel orange.

Ingredients

1 small shallot, chopped

1 1/2 teaspoons Dijon mustard

1/4 teaspoon sea salt
Zest and juice of 3 Clementines

1 1/2 pounds green beans, trimmed

1/2 cup pecans, toasted and chopped

Method

In a blender, combine shallot, mustard, salt and Clementine juice and blend until smooth. Set aside. Steam beans on a steamer rack set over simmering water until bright green and barely tender, about 6 minutes. Transfer to a large bowl and drizzle with citrus dressing. Sprinkle with pecans and Clementine zest to taste and serve.

Nutrition

Per serving (about 4 oz/111g): 80 calories (50 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 9g total carbohydrate (4g dietary fiber, 3g sugar), 2g protein

CHARD WITH SHERRY VINEGAR AND WALNUTS

Serves 8

A few tablespoons of unsalted pumpkin seeds would make a festive garnish to this sweet and tangy greens dish; use them in place of or in addition to the walnuts if you like.

Ingredients:

1/2 cup raisins
2 tablespoons sherry vinegar

2 bunches Swiss chard, preferably rainbow, stems removed, leaves sliced

1 red onion, sliced

1/4 teaspoon sea salt

1/4 cup walnuts, toasted and chopped

Method:

Put raisins and vinegar in a small bowl with 1/4 cup boiling water. Set aside to let soak 10 minutes.

Heat a large pot over medium-high heat. Drain and reserve raisins; add liquid to the pot. Add chard a few handfuls at a time, stirring and letting the chard cook down until all of it fits in the pot. Add onion and salt, lower heat to medium, cover and cook until onion and chard are tender, 10 to 12 minutes. Stir in raisins and cook 1 minute longer. Top with walnuts and serve.

Nutrition:

Per serving (about 2oz/49g): 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 13g total carbohydrate (2g dietary fiber, 8 sugar), 2g protein

ESPECIALLY GOOD SWEET POTATOES

Serves 8

Everybody will say how good this is--and nobody will know how good it is for you. If you happen to have leftovers, it's also great for breakfast or dessert. For an extra sweet touch, add chopped fresh pineapple or use pineapple juice instead of orange juice.

Ingredients:

3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
1/2 cup raisins*
1/2 cup unsweetened flaked or shredded coconut
11/2 teaspoons freshly grated nutmeg
3/4 cup unsweetened soy milk*
1/2 cup orange juice

Method:

Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soy milk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Nutrition:

Per serving (about 5oz/140g-wt.): 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein

SMASHED POTATOES WITH STILTON

Serves 8

This is a rich side dish, ideal for serving with holiday roasts. Buy a larger wedge of Stilton (this recipe needs only about 1 1/2 ounces) and serve the remainder at another meal with quince spread or a jar of cranberry chutney.

Ingredients:

2 1/4 pounds small red potatoes, scrubbed and halved

2/3 cup warm milk

2 tablespoons unsalted butter
1/2 teaspoon sea salt
1/4 cup crumbled Stilton cheese
1/4 cup finely chopped toasted walnuts

Method:

Put potatoes in a large saucepan and cover with cold salted water by 1 inch. Bring to a boil over high heat, lower heat and simmer, covered, until very tender when pierced with the tip of a knife, 12 to 15 minutes. Drain and return potatoes to the pan. Add milk, butter and salt; mash with a potato masher or large fork just until mixed and chunky.

To serve, reheat potatoes if necessary (add more water or milk if they seem too stiff). Spoon onto a platter and sprinkle with Stilton and walnuts.

Nutrition:

Per serving (about 6 oz/160g): 190 calories (60 from fat), 7g total fat, 3.5g saturated fat, 10mg cholesterol, 240mg sodium, 27g total carbohydrate (3g dietary fiber, 3g sugar), 5g protein

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes