Cookies with Perks

Cranberry Orange Oatmeal Cookies postCookies with perks.

That’s dietitian-speak for a cookie that gives you great flavor AND lots of health benefits. So put those extra bags of cranberries to use that are in your freezer (leftover from Thanksgiving!) and whip up a batch of these easy cookies: Cranberry Orange Walnut Oatmeal Cookies.

Hot & Spicy Grammy Perks:
*Oats for soluble fiber to help promote healthy cholesterol levels and heart

*Cranberries for natural phytonutrients that help promote healthy urinary tract and ward off urinary tract infections. And even help with heart health and fight inflammation.

*Walnuts for plant-based omega-3 fatty acids for healthier heart.

*75% whole grain goodness from white whole wheat flour and oats; whole grains help provide satiety, offer many vitamins, minerals and fiber and helps promote healthy heart, blood pressure and digestive system.

Cooking with Grandkids:
*Young toddlers can help measure flour and sugar, whisk flour mixture and add ingredients to mixer, and even help turn mixer on and off and scrape sides of bowl. They can even click the cookie scoop and help get dough on cookie sheet – as long as they’re old enough to have a strong grip with the scoop.

Great opportunity to teach all young children oven safety, too.

Liam (2 1/2) and Elijah (5 1/2) making Papa Pancakes with Grammy Kim. Aug 2015

Liam (2 1/2) and Elijah (5 1/2)  baking with Grammy Kim.

Eli Grammy Aprons

                                                    Elijah & Grammy Kim in our favorite aprons.                                                           

 

 

Cranberry Orange Walnut Oatmeal Cookies
 
Prep time
Cook time
Total time
 
Author:
Recipe type: snack, dessert
Serves: 48-52 cookies
Ingredients
  • ¾ cup white whole wheat flour
  • ½ cup all-purpose flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 2 sticks (1 cup) butter, softened
  • ¾ cup sugar
  • ¾ cup packed light brown sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 heaping teaspoon orange zest (from 1 medium orange)
  • 3 cups quick-cooking oats (dry)
  • 1½ cups coarsely chopped fresh or frozen cranberries
  • ⅔ cup each butterscotch and chocolate chips
Instructions
  1. Heat oven to 375°F. In a small bowl, whisk together both flours, baking soda and powder and salt. Set aside. In large bowl of electric mixer, combine butter, sugars, eggs and vanilla until nearly blended. Mix in orange zest. Mix in oats. Add cranberries and both chips and mix again just until thoroughly blended. Drop by rounded tablespoons onto ungreased cookie sheets. Bake about 8-9 minutes for a chewier cookie (slightly browned) or 9-11 for a crispier cookie. Cool cookies on cookie sheet about 1-2 minutes before removing cookies to wire racks to completely cool. Store in tightly covered container. Makes about 48-52 cookies.

 

Red Velvet, Green Apple & Hot Wings on Game Day

HotWingsHummus     food

MapleBeansLR1

Still haven’t figured out the line-up for your Super Day of Eating menu? Consider these crowd-pleasing ideas.

Dessert: Red Velvet Brownies with Cream Cheese Icing. Simple to make and so much easier to cut into bite-size portions than a huge Red Velvet Cake. You’ll still get rich red velvet flavor with irresistible cream cheese icing, though.

Appetizer: Hot Wings Hummus. Fast, easy and a fantastic substitute for the more calorie-and fat-laden but oh-so-delicious Hot Wings or Buffalo Wings Dip. Nutrient and protein-rich chickpeas are blended with antioxidant-rich spices and seasonings. Serve with fresh celery sticks – a winning way to get more vegetables on the plate!

Side Dish: Maple Apple Baked Beans. Oh sure, you could put out bowls of grapes, Cuties, kiwi, bananas and berries for everyone enjoy. But can you really imagine enjoying your Porter or Stout (my faves) along with fresh fruit? Probably not. Score big-time by adding apples to baked beans, maple syrup and barbecue sauce.

Touchdown: Crock pot on for Pulled Pork with a lean pork loin, skillet on the stove for Hot & Spicy Beef Burrito meat and some whole-wheat buns and corn tortillas….maybe a batch of my Zesty Black Bean & Corn Salsa for extra veggies ……and Touchdown! The perfect menu for blending and balancing great taste with good health. Even on this Super Sunday of Eating.

Red Velvet Brownies with Cream Cheese Frosting
Brownies
1 cup butter
2 ounces bittersweet baking bar, coarsely chopped
1 ½ cups sugar
1 ½ cups light brown sugar
4 large eggs
1 (1 ounce) bottle red liquid food coloring
1 tablespoon vanilla extract
3 tablespoons low-fat buttermilk
2 ½ cups all-purpose flour
½ cup unsweetened cocoa powder
¼ teaspoon salt
Frosting
1 (8 ounces) package 1/3 less fat cream cheese
4 tablespoons butter, softened
1 ½ cups powdered sugar
1/8 teaspoon salt
½ teaspoon vanilla extract

Preheat oven to 350°F. Grease a 9-by-13-inch baking pan with butter or shortening.
Microwave butter and bittersweet chocolate in a large microwave-safe bowl on high 1 ½ minutes or until melted and smooth, stirring at 30-second intervals.
Whisk in sugars. Add eggs, one at a time, whisking just until blended after each addition.
Add red food coloring, vanilla and buttermilk and whisk until thoroughly blended.
With a wooden spoon, gently stir in flour, cocoa powder and salt. Pour and spread batter into prepared pan. Bake 25-35 minutes or until wooden pick inserted in center comes out with a few moist crumbs. Cool completely in pan on wire rack before frosting.

While brownies cool, make frosting. In a medium bowl, beat cream cheese and butter at medium speed with electric mixer until creamy. Gradually add powdered sugar and salt, beating until blended. Stir in vanilla. Frost cooled brownies and store in refrigerator.
Makes 36 small brownies. Recipe by Kim Galeaz, RDN CD

Spicy Three Pepper Hot Buffalo Wings Hummus
2 cans (15 to 16 oz.) chickpeas, rinsed and drained, 1 cup chickpea liquid reserved
2 tablespoons barbecue sauce
3 (or more!) tablespoons cayenne red pepper hot sauce
1 tablespoon distilled white vinegar
¼ cup tahini
4 garlic cloves, coarsely chopped
4 tablespoons freshly squeezed lemon juice
¼ teaspoon salt
¼ teaspoon ancho chili powder
¼ teaspoon ground cayenne red pepper

Place all ingredients in food processor. Add ¼ cup plus 2 tablespoons reserved chickpea liquid. Puree until smooth and creamy. Add additional chickpea liquid if you prefer a thinner hummus. Serve with celery sticks, waffle-style pretzels, pretzel crisps and/or whole-grain crackers.
Makes about 14 servings of ¼ cup each (3 ½ cups total hummus). Recipe by Kim Galeaz, RDN CD

Maple Apple Baked Beans
5 cans (15 oz. each) great northern beans, rinsed and drained
2¼ cups peeled, chopped Granny Smith apple (2 very large apples)
1 2/3 cups chopped sweet onion
1 cup coarsely chopped, cooked bacon
1½ cups hickory barbecue sauce
1 cup pure maple syrup
¼ cup firmly packed dark brown sugar
¼ cup stone ground mustard
2 teaspoons dry mustard
½ teaspoon ground ancho chile pepper

Preheat oven to 350°F. In a large bowl, combine all ingredients and stir well. Pour in 13x9x2-inch glass baking dish coated with vegetable cooking spray. Bake 45 minutes, or until bubbly and heated throughout.
Makes about 10 cups (15 servings of 2/3 cup each). Recipe by Kim Galeaz, RDN CD

 

Bowls & Bars – The State of My Plate

3BeanChiliBY2 bipartisan shortbread bars

In honor of the State of the Union speech, I’ve prepared two dishes that highlight my food philosophy: Blend and Balance.

I’d like to share my proposal for blending and balancing: Nothing is off limits. You simply balance the different foods/dishes/recipes. Craving a high-fat dessert like my Bipartisan Shortbread Bars? No problem. Just serve a lean protein-rich entrée, like my incredibly nutrient-rich Hearty Bean & Beef Chili to balance it.

How does this stack up according to the My Plate way of eating? The chili is filled with vitamin, mineral and soluble-fiber-rich canned beans along with fresh onions and garlic plus lots of canned tomato sauce and diced tomatoes for a huge boost of antioxidants and lycopene.

And let me be clear: All forms matter or count when it comes to eating more fruits and vegetables. So canned, dried, fresh, frozen and 100% juice are all nutrient-rich. Plus, you can cut sodium-spending up to 45% by simply rinsing and draining those canned beans.

In the spirit of not over-spending my fat/calorie budget, I use 96% lean ground beef (yes, this 96% lean/4% fat ground beef qualifies as lean according to the USDA) for iron, B-12 and zinc-rich protein.

And speaking of beef, let’s stop all the bickering about eating beef. Let’s clear up the misconceptions that keep getting thrown around. Beef is a valuable source of protein, filled with numerous vitamins and minerals and can easily be included in any diet or eating plan. Why? There are at least 29 lean cuts to pick from! Lean = better-for-you, your heart and your health.

But those oh-so-decadent Bipartisan Shortbread Bars, you ask? How do they stack up for a healthful way of eating? They are the “savor and enjoy in sensible portions” part of this Blending and Balancing.

And why do I call them Bipartisan Shortbread Bars? Well I invite you to read about that in my January 2009 blog post….simply type in “bipartisan” in the search bar to your right on this page. Or just hit
http://galeazfoodtalk.wordpress.com/2010/01/31/bipartisan-shortbread-bars/

The state of My Plate is most delicious, blended and balanced. How’s yours?

Kim’s Hearty Beef & Bean Chili
1 tablespoon vegetable oil
2½ cups chopped onions
2 tablespoons minced garlic
1 pound lean ground beef (at least 95% lean)
2 cans (15 oz.) dark red kidney beans
2 cans (15 oz.) red beans
2 cans (14.5 to 15 oz.) diced tomatoes
3 cans (15 oz.) tomato sauce
¼ cup brown sugar
½ teaspoon salt
1½ teaspoons black pepper
1 tablespoon ground cumin
1 tablespoon chili powder
½ to 1½ teaspoons each ancho and chipotle chili powder* 1 teaspoon oregano leaves
½ to 1 teaspoon crushed red pepper*
6 to 12 drops hot red pepper sauce*
In a large pot over medium-high heat, heat the oil. Add onions, garlic, and ground beef. Cook until beef is crumbled and cooked thoroughly. Drain all canned beans and rinse to remove sodium. Add beans to onion-beef mixture along with all other ingredients. Stir well. Bring to a boil and then reduce heat to low. Cover and simmer 45 minutes. *Depending on your heat tolerance.
Makes about 16 cups (8 servings of 2-cups each)

Bipartisan Shortbread Bars
1½ cups unsalted butter, softened
1 ½ cups sugar
2 egg yolks
2 ½ cups + 2 tablespoons all-purpose flour
1 ½ to 2 teaspoons each orange and lemon zest
2 tablespoons amaretto liqueur
¼ teaspoon salt
1 beaten egg white
2 tablespoons raw sugar
Preheat oven to 325 degrees. Lightly coat a 9x13x2-inch pan with vegetable cooking spray. Beat butter and sugar with electric mixer until combined. Add egg yolks one at a time and beat until smooth. Stir in flour, zests, amaretto and salt, mixing only until everything is incorporated. Spread dough evenly in pan and brush top with egg white. Sprinkle with raw sugar. Bake until golden brown, approximately 30 – 35 minutes. (I think they’re done when the top is golden brown and they appear slightly deflated.) Cool slightly and cut while still warm. Enjoy!

Cut into 24 bars. These bars freeze well. Just cut and place in a zippered freezer bag. Microwave one bar for a couple seconds to thaw.
(Adapted from Michelle Obama’s Shortbread Cookie recipe online at www.npr.org)

Kid Friendly Treats & Desserts

I’m headed to the Indiana State Fair for the first of five cooking demonstrations. Today’s topic: The Dietitian Does Dessert and Kid-Friendly Treats. I’ll be showcasing four of my favorites. Several of these, like the clusters, trail mix and dip, are super easy and the kids can make themselves or help you. Get them involved….and they’ll be more inclined to enjoy these nutrient-rich treats!

Decadent Chocolate Fruit & Nut Clusters

 1 bag (12 oz.) semisweet chocolate chips

1½ cups dried fruit, chopped if necessary*

1 cup finely chopped nuts*
Cover a large baking sheet with parchment or wax paper; set aside. Melt chocolate chips in double boiler over slightly simmering water.  (Create your own double-boiler by using a small saucepan or heat-proof bowl over a bigger saucepan that contains the simmering water.) Combine the dried fruits and nuts in a small bowl. Add to melted chocolate and stir to completely coat all ingredients. Using a measuring tablespoon, dip leveled clusters onto covered baking sheet about 1-inch apart. They will look uneven and shaggy. Refrigerate 30 minutes or until clusters are hardened and set. Store clusters in a tightly covered container in the refrigerator. Serve cold or at room temperature. The clusters taste most flavorful at room temperature, however.  Makes 30 to 36 clusters.

 *Cherry Walnut Version:
Dried Fruit:  1½ cup dried tart cherries     Nuts: 1 cup chopped walnuts

 *Date Fig Walnut Version:
Dried Fruit: ¾ cup chopped dried figs and ¾ cup chopped dates      Nuts: 1 cup chopped walnuts

 *Create your own version using any mixture of dried fruits and nuts: Cherries, cranberries and pecans. Dried apricots and almonds. Golden raisins and pistachios. Dates and cashews.

 

 

 

 

 

 

 

 

Pumpkin Cheesecake Dip with Apples & Pears

 1 package (8 oz.) 1/3-less fat cream cheese

1 can (15 oz.) pure pumpkin      

½ cup firmly packed brown sugar

1½ teaspoons pumpkin pie spice 

Apples, pears and Asian pears, cut into thick slices

 Combine cream cheese, pumpkin, brown sugar and pumpkin pie spice in a food processor until thoroughly blended. Chill at least one hour before serving. Serve with slices of fresh pears, apples and Asian pears. Makes about 2 ¾ cups dip (11 servings of ¼-cup each)

   Hike Bike & Swim Trail Mix           

 2 cups plain, frosted or honey-nut O-shaped cereal

1 cup whole-grain goldfish crackers

1 cup honey-roasted peanuts

1/2 cup dried tart cherries

3/4 cup raisins

Combine all ingredients in a large bowl. Keep in a tightly covered container or Ziploc bag.

Makes about 5 1/2 cups (or 22 servings of 1/4-cup each)

 

Whole Grain Oatmeal Raisin & Date Bars  (100% whole grain) 

½ cup butter (1 stick), softened slightly

1/3 cup canola oil

1 cup firmly packed brown sugar

½ cup granulated sugar

2 extra large eggs

2 teaspoons vanilla extract

1½ cups white whole-wheat flour (prefer King Arthur brand)*                            

1 teaspoon baking soda

1 tablespoon ground cinnamon

½ teaspoon ground allspice

½ teaspoon salt

3 cups old-fashioned oats, uncooked

2/3 cup raisins*

1 package (8 ounces) chopped dates

 

 

 Preheat oven to 350°F. Coat 10x15x1-inch jelly roll baking pan with vegetable cooking spray. In a large bowl with electric mixer, beat butter, oil and sugars until creamy. Add eggs and vanilla; beat well. Add flour, baking soda, cinnamon, allspice and salt and mix thoroughly. Add oats, raisins and dates and mix until blended. Spread or pat batter in pan and bake 22 to 25 minutes or until light golden brown. Bars may appear slightly sticky in center with toothpick and they will appear a tad “puffed”. They’ll deflate once cooled. Be sure not to overcook, as bars harden slightly as they cool. Cool on wire rack; cut into bars and store in tightly covered container. Bars can be frozen. Simply wrap individual bars in plastic wrap and place all bars in zippered freezer bag.  Makes about 24 to 30 bars. 

*Toss raisins in small bowl with about a teaspoon of flour before adding to batter. This helps separate all the raisins. 

 Enjoy with a glass of 1% low fat milk for a calcium, vitamin D and protein boost.

Dining with the Guys at Korn Country: Boost, Sub, Switch

Time to visit the guys at Korn Country 100.3 FM and talk all things nutrition! And celebrate registered Dietitian Day, too! I’m taking them a variety of foods, and all have been changed a little to boost nutrition or cut calories/fat. I boosted nutrient-rich onions and garlic in my Zesty Guacamole. I substituted lower-fat and lower-calorie cheese and cream cheese and dressing in my Hot Buffalo Dip and I switched to all whole wheat flour in my Oatmeal Raisin Date Bars. Still rich flavor, but more nutrients. The perfect way to eat and balance all your calories. Enjoy!

Hot Buffalo Chicken Dip

 

1 package (8 oz.) Neufchatel 1/3-less fat cream cheese

½ cup light reduced fat Ranch dressing

1 cup (4 oz.) finely shredded mozzarella cheese

½ cup cayenne pepper sauce (such as Frank’s original)

2 cups shredded cooked, boneless skinless chicken breast

 

Heat oven to 350°F. Place cream cheese in a deep baking dish. Stir until smooth. Mix in dressing, cheese and hot sauce. Stir in chicken. Bake 20 minutes or until mixture is heated throughout. Garnish with fresh celery leaves, if desired, and serve with celery and carrot sticks, whole grain crackers or pita chips and pretzels. Makes about 4 cups dip (16 servings of ¼ cup each)  (Using fresh chicken reduces overall sodium in dish and the reduced fat Ranch dressing and cream cheese cuts fat and calories.) Recipe adapted from Frank’s original by Kim Galeaz, RD CD

 

Zesty Chunky Guacamole

4 medium ripe avocados
2 garlic cloves, finely chopped
1 large jalapeno pepper, seeded and finely chopped
2/3 to 1 cup finely chopped onion
1 large vine-ripened tomato, finely chopped
1/3 cup finely chopped cilantro
2 ½ tablespoons fresh lime juice
½ to 1 teaspoon salt

Cut the avocados in half and remove the seed. Scoop out the pulp and place in bowl. Mash slightly with fork, leaving some chunks. Add garlic, jalapeno pepper, onion, tomatoes, cilantro and lime juice. Mix well; stir in salt to taste. Serve immediately or refrigerate in covered container. Makes about 4 cups guacamole.

Enjoy with multigrain tortilla chips, baked tortilla chips, pita wedges or fresh cut up veggies such as bell pepper strips (red, yellow, orange and green), carrots, cucumber, sugar snap peas, broccoli, cauliflower and celery. Recipe by Kim Galeaz, RD CD

 

 

 Whole Grain Oatmeal Raisin & Date Bars

 

½ cup butter (1 stick), softened slightly

1/3 cup canola oil

1 cup firmly packed brown sugar

½ cup granulated sugar

2 extra large eggs

2 teaspoons vanilla extract

1½ cups white whole-wheat flour (prefer King Arthur brand)*

1 teaspoon baking soda

1 tablespoon ground cinnamon

½ teaspoon ground allspice

½ teaspoon salt

3 cups old-fashioned oats, uncooked

2/3 cup raisins*

1 package (8 ounces) chopped dates

 

Preheat oven to 350°F. Coat 10x15x1-inch jelly roll baking pan with vegetable cooking spray. In a large bowl with electric mixer, beat butter, oil and sugars until creamy. Add eggs and vanilla; beat well. Add flour, baking soda, cinnamon, allspice and salt and mix thoroughly. Add oats, raisins and dates and mix until blended. Spread or pat batter in pan and bake 22 to 25 minutes or until light golden brown. Bars may appear slightly sticky in center with toothpick and they will appear a tad “puffed”. They’ll deflate once cooled. Be sure not to overcook, as bars harden slightly as they cool. Cool on wire rack; cut into bars and store in tightly covered container. Bars can be frozen. Simply wrap individual bars in plastic wrap and place all bars in zippered freezer bag. Makes about 24 bars (4 x 6 cut)

 

*Use ¾ cup all-purpose and ¾ cup regular whole wheat flour if you can’t find the white whole wheat flour. Toss raisins in small bowl with about 2 teaspoons flour before adding to batter. This helps separate all the raisins.  Enjoy with a glass of 1% low fat milk for a calcium, vitamin D and protein boost!

Recipe Created by Kim Galeaz, RD CD

 

 

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

Good Luck Salsa

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

 

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

 

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

 

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

 

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

 

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

 

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

 

Good Luck Salsa

 

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

 

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

 

 

 

Football Strategy for Winning Weeknight Meals

Game Plan: Create nutrient-rich – and tasty – family meals.

Defensive Strategy:  Tackle tasteless foods before they end up off-sides….and off the plate for Mom, Dad and the kids. From entrees and side-dishes, salads and desserts, nothing can be so low in fat or seasonings that it lacks the MVP of family meals: great flavor!

Offensive Strategy:  Half your Plate Fruits and Vegetables. Increase/add nutrient-rich ingredients in every dish if possible, too. Serve whole grains and lean proteins like the six lean cuts of pork, twenty-nine lean cuts of beef, boneless skinless poultry or seafood. Focus on flavor first and foremost. 

Formation:  Front and center with plenty of fall apples. Apples are in-season right now, which means they’re very budget-friendly and taste best. Let apples shine in entrées, side dishes and even desserts.  All fresh apples add fiber, especially the cholesterol-lowering soluble type, plus lots of disease-fighting antioxidants. One antioxidant in particular, quercetin, is being studied extensively and may help reduce risk of some cancers and possibly even Alzheimer’s disease. 

Touchdown to Victory:  A family-pleasing menu filled with great flavor AND good nutrition: Pork, Apples & Onion entrée, Spice Roasted Sweet Potatoes & Apples side dish and Whole-Wheat Rolls.  Use a trans-fat free soft margarine like Country Crock with 70% less saturated fat and 30% fewer calories than butter to coat the potatoes and apples, then roast in the oven while the Pork Tenderloin, Apples and Onions on the stove-top burner!  Sauté the apples in margarine, too, instead of oil and save a few calories.   

Extra Points:  Score extra points with your family by serving a delicious homemade dessert – especially one filled with nutrient-rich ingredients. Try a simple Apple Crisp made with two whole grains: oats and whole-wheat flour. Or Pumpkin-Spiced Apple Crisp with pecans and dried apricots along with those two whole grains.  Or even Apple ‘N Peanut Butter Bread Pudding made with whole-grain bread! 

 

Spice-Roasted Sweet Potatoes & Apples 

¼ cup Shedd’s Spread Country Crock® Pumpkin Spice Spread

¼ teaspoon ground black pepper

3 medium Granny Smith apples, peeled, cored and cut into 1-inch wedges

3 sweet potatoes, peeled and cut into 1-inch wedges 

Preheat oven to 450°F. Combine Shedd’s Spread Country Crock® Pumpkin Spice Spread*with pepper in a small bowl; set aside. Toss apples with one tablespoon spread mixture in medium bowl; set aside. Toss potatoes with remaining spread mixture on baking sheet and arrange in single layer. Bake 10 minutes. Stir in apple mixture and bake, stirring once halfway through, an additional 25 minutes or until potatoes and apples are tender. Gently toss before serving. *Use regular Country Crock and mix with 1 teaspoon pumpkin pie spice if you don’t have this variety of margarine available.  Makes 6 servings. Prep Time: 10 minutes    Cook Time: 35 minutes 

Dessert recipes mentioned available at www.countrycrock.com. Nutrition information for this sweet potato/apple recipe there, too.

  

Skillet Pork Medallions with Sautéed Apples & Onions

¼ teaspoon salt

1 teaspoon black pepper

2 teaspoons Saigon cinnamon

1 tablespoon packed brown sugar

2 pork tenderloins (2 to 2½ pounds total)

2 to 4 tablespoons trans-fat free soft margarine, divided

2 large yellow onions, thinly sliced

1 large garlic clove, finely minced

2 large red apples (Jonagold or Honeycrisp), cored and sliced into wedges

½ to ¾ cup apple juice 

Mix salt, pepper, cinnamon and brown sugar together in a small bowl. Rub over both tenderloins to completely coat, and then slice each tenderloin into eight medallions. Set aside. Heat 1 tablespoon margarine in a large 12-inch skillet over medium-high heat. Add pork and brown on both sides. Remove pork and set aside on a covered plate. Heat additional 1 to 2 tablespoons margarine in same skillet, then add onions, garlic and apples and sauté until just becoming tender. Add pork medallions along with apple juice, cover, reduce heat to simmer and cook until pork reaches 145°F and apples and onions are tender. Let pork rest 3 minutes before serving. Makes 6 to 8 servings.

(Recipe adapted from and photo courtesy of porkbeinspired.com)

Disclosure: I’m a culinary-nutrition consultant to Kroger Central Division, various restaurants, numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.