Healthy Hot Dog Toppings

Hot Dog Toppings Trio1Curious how a dietitian serves hot dogs? Three ways:
1. Topped with plenty of fruits and vegetables.
2. Served inside whole wheat hot dog buns.
3. Grilled outside for the best “at the ballpark” flavor.

That’s right. I balance those mouth-watering summer favorites with plenty of nutrient-rich ingredients. I know hot dogs aren’t the leanest of meats. Or the lowest in sodium. But that’s perfectly okay in my practical dietitian way of eating, because I prefer to celebrate the goodness of absolutely every food.

So let’s celebrate!
1. Protein provider. The typical hot dog – whether made from all beef, or part beef, pork, turkey and chicken – gives you at least 5 grams protein, and this protein helps keep your muscles strong and healthy. Concerned about nitrates and nitrites in hot dogs? Let me help allay your fears and concerns. These two ingredients are actually added to prevent the growth of harmful bacteria. And the allowable amount has been proven safe by extensive and thorough research. And did you know? The majority of the nitrates/nitrites in your diet come from a variety of vegetables! That’s right, nitrates/nitrites are naturally occurring in many vegetables like celery, beets, spinach and numerous lettuces.
2. Vehicle for whole grains. Hot dogs fit perfectly in those widely available whole grain and whole wheat buns. Every day, if you choose at least half your grain servings from the whole grain category, you’ll be giving yourself a huge health boost. Not only do whole grains give you more vitamins, minerals and usually more fiber, you’ll also help reduce your risk of Type 2 diabetes, heart disease and stroke.
3. Conduit for consuming more fruits and vegetables. Think about it…you enjoy fruit and vegetable-based salsa with pork, beef, fish, and poultry. Why not hot dogs?! And you love tons of vegetables on your deli sandwiches…why not on hot dogs?!  Just FYI, the average adult needs at least 2 cups fruit and 2 1/2 cups vegetables every day. Every little bit of those fruits and vegetables adds up, so start sprinkling and topping and stuffing away on those hot dogs!
4. Fastest of the fast. Nothing is faster on the grill than hot dogs. Plop, turn, remove. Hot dogs are already fully cooked when you buy them. You’re just reheating.
5. FTQ. That’s “food truck quality.” You know how tacos, dogs, and everything under the sun is a food truck trend and favorite? Well now YOU can serve up FTQ hot dogs with customized toppings right at your own backyard grill! Here are my three favorites – Vietnamese Hot Dogs, Hawaiian Hot Dogs, Chicago Hot Dogs.

Hot Dog Toppings Trio1

 

Vietnamese Hot Dogs
 
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Serves: 6
Ingredients
  • ½ cup light mayonnaise
  • 2-3 tablespoons Sriracha sauce
  • ½ large cucumber, thinly sliced
  • ¾ cup shredded carrots
  • ½ cup fresh mint leaves
  • 6 hot dogs
  • 6 whole wheat hot dog buns
Instructions
  1. Make spicy mayonnaise by mixing mayonnaise and Sriracha sauce together in a small bowl. Spread mixture on buns then add hot dog. Arrange cucumber slices, shredded carrot and mint leaves over hot dog.

Hot Dog Toppings Trio1
Hawaiian Hot Dogs
 
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Serves: 6
Ingredients
  • 1 ¾ cup Pineapple Corn Salsa*
  • 6 hot dogs
  • 6 whole wheat hot dog buns
  • *Pineapple Corn Salsa
  • 1 can (20 ounces) pineapple tidbits in 100% juice, drained
  • 1 can (15.25 ounces) sweet corn kernels, drained
  • 1 very large red bell pepper, finely chopped
  • 1 cup red onion, finely chopped
  • ⅓ cup green onion, finely chopped
  • 1 large jalapeno pepper, seeded and finely minced
  • ⅓ – ½ cup cilantro, finely chopped
  • 4-6 tablespoons lime juice
  • 1 heaping teaspoon lime zest
  • ¾ teaspoon garlic powder
  • ¾ teaspoon ground cumin
  • ¼ teaspoon salt
Instructions
  1. Top each cooked hot dog in a bun with about ¼ cup salsa.
  2. To make salsa, toss pineapple, corn, red bell pepper, red onion, green onion, jalapeno pepper and cilantro together in a large bowl. In a separate small bowl, whisk together lime juice, lime zest, garlic powder, cumin and salt. Pour over pineapple-corn mixture and toss lightly. Adjust seasonings to your liking. Refrigerate leftovers in tightly covered container.Yields 5 ½ cups salsa

Hot Dog Toppings Trio1
Chicago Style Hot Dogs
 
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Author:
Serves: 6
Ingredients
  • 1-2 tomatoes, thinly sliced
  • 4 tablespoons white onion, finely chopped
  • 6 tablespoons sweet pickle relish
  • 6 thin dill pickle spears
  • Hot sport peppers
  • Yellow mustard
  • Celery salt
  • 6 hot dogs
  • 6 whole wheat hot dog buns
Instructions
  1. Divide tomatoes, onion, sweet pickle relish and dill spears between 6 hot dogs on bun. Add desired amount of sport peppers and mustard. Sprinkle with celery salt.

Disclosure: As a proud supporter of Indiana Agriculture, I’m happy to mention this is a sponsored post for the Indiana’s Family of Farmers. And did you know that mint on your Vietnamese Hot Dog may have been grown in Indiana! That’s because Indiana is one of the top mint-producing states.

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
 
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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.

 

Holiday Nibbles Bites & Sips

Spiced Nuts PostAiming to maintain, not gain, this holiday season? Well then pay attention to those nibbles, sips and bites. Because they can really add up fast and before you know it, you’ve enjoyed hundreds of extra calories in one day. And many don’t offer nutrient perks – only extra calories.

Take a look at these approximate calories:

Bite of those iced sugar cookies in the break room = 30 calories.

A big sip of pumpkin spice caramel macchiato = 55 calories.

Whittle away at co-worker’s famous fudge in break room =75 calories.

Wait, another nibble = 50 more calories.

Handful of Hot Sweet Spicy & Smokey Mixed Nuts (recipe below) you made for the office party = 120 calories*

Another cookie bite = 30 calories.

Someone just opened the homemade peanut brittle, so 2 big bites = 160 calories.

This is a whopping 520 extra calories (at least) above and beyond your meals.

So be aware. Plan for these treats. Watch portions at meals to balance. And get moving. Movement = calorie burn. Get out of your chair!

*You brought these nuts to the office party because you know their calories are packed with tons of perks.

Hot & Spicy Grammy Perks:  heart-healthy fats, fiber, protein and dozens of essential health-promoting vitamins and minerals such as magnesium, copper, zinc and selenium.

Cooking with Grandkids: Even the youngest kids can pour nuts in the bowl, add oil and stir, help stir the spices and stir the spices onto nuts. Older kids can help stir nuts occasionally while cooking in oven.

Spiced Nuts Post

Hot Sweet Spicy & Smokey Mixed Nuts
 
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Author:
Recipe type: snack, appetizer
Serves: 10 servings of ⅓ cup each
Ingredients
  • 1 cup walnut halves and pieces
  • 1 cup pecan halves and pieces
  • 1 ½ cups cashew halves and pieces
  • 2 tablespoons Mazola corn oil
  • 3 tablespoons firmly packed brown sugar
  • 1 teaspoon ground chipotle chili powder
  • 2 teaspoons chili powder
  • ¼ teaspoon cayenne red pepper
  • ½ teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
Instructions
  1. Heat oven to 325°F. Coat a 10x15x1-inch rimmed baking pan with cooking spray or parchment paper and cooking spray. Set aside. In a large bowl, mix walnuts, pecans and cashews. Add corn oil and toss until blended. In a separate small bowl, mix sugar and all spices. Add to nut mixture and stir well, coating all pieces. Spread evenly in prepared pan. Bake, stirring several times, until nuts are browned, about 15 to 20 minutes. Cool completely. Serve or store in airtight container or plastic bag at room temperature. Nuts will last about 5 days. Freeze if you have them longer.
  2. Makes about 3⅓ cups nuts (10 servings of ⅓ cup each).

 

Fall & Football Favorites

Touchdown! All these fall favorites – apples, pumpkin, sweet potatoes, chili, cornbread – score big time at your next celebration or tailgate party.

Intercept ho-hum tailgate sides with a batch of Maple Apple Baked Beans. Pass the apple and pear slices for my Pumpkin Cheesecake Dip. Huddle for more whole grains with my Skillet Cornbread. And tackle that bag of apples you bought by turning them into Homemade Chunky Applesauce.

Forward pass to my Recipe page for all four recipes and get in the game with great taste and good health for your tailgate party!
(Cornbread photo courtesy My Indiana Home magazine/Journal Communications)

 

Kim’s Whole Grain Skillet Cornbread
 
Author:
Serves: 8-10 pieces
Ingredients
  • 1 tablespoon butter or shortening for 10-inch cast iron skillet plus more for melting over top of cooked cornbread*
  • 2 cups whole grain stone-ground yellow cornmeal
  • 1 cup all-purpose flour
  • ⅔ cup white whole wheat flour
  • 1½ teaspoons salt
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ⅔ cup sugar
  • 3 large eggs, lightly beaten
  • 1¾ cups buttermilk
  • ⅔ cup corn oil
Instructions
Heat oven to 425°F. Add butter to skillet and place in oven to completely melt. In a large bowl, whisk together corn meal, flours, salt, baking powder, baking soda and sugar. In a smaller bowl, whisk together eggs, buttermilk and corn oil. Add liquid mixture to dry ingredients and stir just until combined with a wooden spoon. Carefully remove hot skillet from oven and spread cornbread batter evenly in skillet. Cook 15 to 18 minutes, until toothpick inserted in middle comes out clean or with just a smidgen of crumb. Immediately after removing from oven, rub top and edges with butter stick, melting it as you rub. Do this several times! Makes 8-10 pieces.

*A 10-inch skillet that is 10-inches across the bottom and 12-inches across the top rim.
Tips & Hints

  1. Find wholegrain cornmeal right near the other cornmeal and flour. Always store it in the fridge to keep it fresher.
  2. Corn oil is exactly the same calories and fat grams as other oils, and it works great for any baking, including corn bread, corn muffins and corn pudding.
  3. Lately I’ve been using full-fat buttermilk in my cornbread, but low-fat works well too.

Homemade Chunky Applesauce
Easy Homemade Chunky Applesauce
 
Author:
Serves: 10 servings of ½ cup each
Ingredients
  • 4 ½ pounds apples (combination of any favorite cooking apples)
  • 1 cup 100% apple juice (such as Simply Apple)
  • 2 tablespoons to ⅓ cup brown sugar
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon finely grated lemon zest
  • 2 teaspoons orange juice
  • ¼ teaspoon finely grated orange zest
  • ¼ - ½ teaspoon allspice
  • 1 ½ - 2 teaspoons ground cinnamon, divided
Instructions
Peel, core and cut apples into 1-inch chunks. In a 4 to 5 quart saucepan over medium-high heat, combine apple chunks, apple juice, sugar, lemon and orange juices, zests, allspice and 1 teaspoon cinnamon. Bring to a boil, then reduce heat, cover and simmer, stirring occasionally, until apples are tender, about 30 to 35 minutes. Remove from heat and stir in remaining desired cinnamon. Using a fork, wooden spoon or potato masher, mash apples slightly, leaving some chunks. Refrigerate in tightly covered container.

Tips & Hints

  1. Kim likes a less sweet applesauce, Jeff likes it sweeter! I use at least ⅓ cup brown sugar when I’m making a big batch for Jeff’s lunches.
  2. Use more or less spices and zests depending on how you like your applesauce.
  3. Best apples include Gala, Golden Delicious, Granny Smith, McIntosh….just about anything other than red delicious.

food
Spiced Pumpkin Cheesecake Dip with Apples & Pears
 
Author:
Serves: 11 servings of ¼-cup each
Ingredients
  • 1 package (8 oz.) ⅓-less fat cream cheese
  • 1 can (15 oz.) pumpkin
  • ½ cup firmly packed brown sugar
  • ½ to ¾ teaspoon pumpkin pie spice
  • ⅛ - ¼ teaspoon ground Saigon cinnamon
Instructions
Combine all ingredients in a food processor until blended. Enjoy immediately or chill one hour before serving. Serve with thickly sliced apples and pears.

Tips & Hints

  1. I normally make a double batch for parties or get-togethers. Use 2 cans (15 oz. each) rather than 1 big 29 oz. can.
  2. Use as much or little of the spices as you want!
  3. If you don’t have time to slice pears and apples, just use gingersnaps, vanilla wafers or graham crackers. Even shortbread cookies.

Maple Apple Baked Beans

Maple Apple Baked Beans

Maple Apple Baked Beans
 
Author:
Serves: 15 servings of ⅔ cup each
Ingredients
  • 5 cans (15 oz. each) great northern beans, rinsed and drained
  • 2¼ cups peeled, chopped Granny Smith apple (2 very large apples)
  • 1⅔ 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 chili pepper
Instructions
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.

Tips & Hints

  1. Kroger’s new Roasted Bacon that only takes 2-4 minutes is an absolute timesaver for this recipe! Just look for boxes of it in near the refrigerated bacon.
  2. Definitely use hickory barbecue sauce to compliment the maple syrup.
  3. Tarter apples, like Granny Smith, really help balance the sweet maple syrup.

 

Why Sipping Sangria is Good for You

Sangria Cucumber Melon Mint  Berry Sangria

Three reasons why enjoying Sangria at every summer cookout, picnic, reunion and barbecue is a good thing:

  1. Sangria suits everyone. That’s because Sangria can be made with any wine – red, white or rose. Any fruit – berries, melon, peaches, nectarines. Even vegetables like cucumbers. Herbs like basil and mint. Sangria is your outlet for beverage creativity!
  2. Sangria is a chance to try local wines. Indiana has over 80 wineries, so I’ll be making lots of sangria, all summer long! What about your state?
  3. Sangria is brimming with nutrient benefits. Yep, not only does that wine have health-boosting properties, but any fruits, vegetables and herbs you include have vitamins, minerals and natural phytonutrients for optimal health. Three cheers to enjoying libations with benefits!

Enjoy my Cucumber Melon and Mint Sangria – it’s one of three I created for my client, the My Indiana Home Magazine.  You’ll find the other two recipes – Mixed Berry Sangria and Stone Fruit Sangria – at www.my-indiana-home.com Thanks to farmflavor.com for online recipes and photos.

Cucumber Melon & Mint Sangria 

¼ cup fresh squeezed lime juice

¼ cup sugar

1 heaping cup honeydew melon balls

1 heaping cup cantaloupe melon balls

1 heaping cup watermelon balls

1 small lime, thinly sliced

1-1 ¼ cups seedless English cucumber slices, very thinly sliced

⅓-½ cup mint leaves, loosely packed

2 tablespoons basil, chiffonade

1 bottle Traminette wine

1 ½ cups club soda

Mint leaves, basil leaves, cucumber slices, lime slices for optional garnish

In a large pitcher, bowl or container, stir lime juice and sugar until sugar is thoroughly dissolved.

Add all melon balls, lime and cucumber slices, mint and basil, and lightly stir. Add wine and club soda and lightly stir. Cover tightly, and refrigerate for at least 3 hours and up to 24 hours to blend flavors.

Garnish individual glasses of sangria when serving. Makes about 8 servings.

Recipe created by culinary nutritionist dietitian Kim Galeaz RDN CD for My Indiana Home.

3 Reasons Canned Foods Fill My Pantry

Kim's Canned Fruit SaladWhite Bean Bruschetta
1. Budget-friendly and nutrient-rich.
Not only are canned foods one of the most affordable ways to meet the Dietary Guidelines goals on MyPlate, they contain comparable nutrients to fresh, frozen and dried forms. Think about it. They are picked at their peak and packed immediately which means valuable nutrients are retained. In some cases, however, canned choices may have even more nutrients than their fresh counterpart. Peaches are my favorite example. Research shows that canned peaches have 4 times more vitamin C and 10 times more folate than fresh peaches.

2. Convenient and versatile.
Buy. Place in Pantry. Open. Pour. Maybe a draining step in there, too, but look how convenient! Real time-saving ingredients for recipes – something we all appreciate when time-pressed. Canned foods work in all kinds of recipes, too, and that’s the versatility part. Oh sure, canned tuna salad is a staple and favorite in most of our recipe repertories, but Bruschetta?! Who would ever guess an appetizer so easy, elegant and upscale came from canned beans and jarred sundried tomatoes! Try this White Bean Bruschetta.

3. Earth-friendly packaging.
Cans are highly sustainable food packaging. In fact canned foods are packed in the most recycled food and beverage container – steel cans. Steel cans contain a minimum of 25% recycled content. And the steel industry is a leader in recycling. Find statistics and more facts about this sustainable packaging at
http://www.mealtime.org/

Kim’s Favorite Fruit Salad
1 can (15 ounces) mandarin oranges in light syrup, drained
1 can (20 ounces) pineapple tidbits in 100% juice, drained*
2 cans (15 ounces) sliced peaches, drained
1 large red apple, chopped
1½ cups red grapes
2 medium bananas, sliced and halved

Combine mandarin oranges, pineapple, peaches, apple and grapes in a large bowl. Stir in bananas right before serving. *Reserve a couple tablespoons juice if desired and stir into fruit salad.
Makes about 8 cups (16 servings of ½ cup each)
Recipe created by Kim Galeaz, RDN CD

White Bean Bruschetta
1 French baguette, cut in 16 (1/2-inch thick) slices
2 tablespoons olive oil
1 can (15 ounces) cannellini beans, drained and rinsed
2 tablespoons sun-dried tomato juliennes* in oil, drained
2 tablespoons chopped, fresh basil leaves or 2 teaspoons dried basil
Salt to taste
2 cloves garlic, halved
*Juliennes are matchstick strips.

Heat oven to 400°F. Brush one side of each bread slice with the olive oil. Place on a baking sheet, oil-side up. Bake 8 to 10 minutes or until toasted. Meanwhile, mix beans, sun-dried tomatoes and basil in a medium bowl. Mash with a fork and mix well. Season with salt. Rub the cut sides of garlic over the tops of the toasts. Cover each toast slice with 1 tablespoon bean spread. Serve immediately.
Makes 16 servings
Recipe from www.Mealtime.org

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

 

Crunching into Chips

KaleChipsLR1

Kale chips, that is. One bite of these savory, crispy chips and you’ll be a kale-convert. Start converting today, because it’s National Kale Day. These super simple – and super nutrient-rich – chips can be enjoyed as a snack or accompaniment to sandwiches and soup.  Kale is filled with immune-boosting antioxidants such as vitamin A and C and the eye-protective carotenoids lutein and  zeaxanthin.  The key to crispy cooking and even browning is spreading in a single layer and frequent stirring while cooking. And in my opinion, the ONLY way to enjoy kale chips is freshly made.

Krispy Savory Kale Chips

10 to 12 ounces fresh kale (roughly 2 medium bunches)

2 tablespoons extra virgin olive oil

¼ teaspoon garlic powder

¼ teaspoon fine sea salt 

  1. Heat oven to 375°F. Coat one or two large rimmed sheet pans with cooking spray.
  2. Wash and pat-dry kale bunches. Trim center ribs and stems and tear leaves into 2-to-3-inch pieces.
  3. Toss kale pieces in large bowl with oil and seasonings; blend well to coat all pieces. Spread in prepared pan(s) in single layer.
  4. Cook 7 to 15 minutes or until pieces are crispy and browned on edges. Stir several times during cooking to ensure even browning and crispiness.
  5. Makes about 6 cups (6 servings of 1 cup each)

    (Recipe and photo by Kim Galeaz for Studio One Networks)

Grain Goodness: From Barley to Brown Rice

foodfood

The fruits and vegetables of fall – cranberries, apples, pears, sweet potatoes and winter squash – pair beautifully with all types of grains.  Barley is filled with heart-health promoting soluble fiber and when combined with cranberries, raisins and pecans gives you all kinds of health-boosting nutrients. Try my “Curried Barley with Cranberries, Raisins and Pecans.” Or maybe you’d enjoy my “Brown Rice with Pears, Walnuts and Gorgonzola.” It’s a gluten-free grain, those pears are filled with soluble fiber and walnuts provide plant-based omega-3 fats.   Get cooking with the goodness of grains!

Photos courtesy of My Indiana Home/Journal Communications. (Recipes created for My Indiana Home by Kim Galeaz, RDN, CD)

Curried Barley with Cranberries, Raisins and Pecans

1 tablespoon extra virgin olive oil

1¼ cups diced onion

2 – 3 large garlic cloves, finely minced

1½ teaspoons curry powder

½ teaspoon turmeric

½ teaspoon allspice

¼ teaspoon salt

1/8 teaspoon pepper

3 cups fat free, lower sodium chicken broth

1½ cups quick-cooking barley

1/3 cup golden raisins

½ cup dried cranberries

½ cup chopped pecans

Heat olive oil in a large 12-inch skillet over medium-high heat.  Add onions and sauté until starting to become tender, about 4 minutes. Add garlic and cook until onions are crisp-tender, about 2 more minutes. Stir in curry, turmeric, allspice, salt, pepper and chicken broth. Bring to a boil; add barley, raisins and cranberries. Cover, reduce heat and simmer 15 to 20 minutes, or until barley is tender and all liquid is absorbed. Remove from heat and let stand covered 3 minutes. Stir in pecans and serve immediately.

Estimated prep time:  5 minutes

Cooking time:  30 minutes

Servings: 8 servings of about 2/3 cup each

Difficulty rating: Easy

Brown Rice Salad with Pears, Walnuts and Gorgonzola

 

3½ cups cooked medium or long grain brown rice*

1 large red Anjou pear, cored and diced (3/4-inch pieces)

2/3 cup chopped green onions

½ cup chopped toasted walnuts

2 ounces crumbled Gorgonzola cheese (about ½ to 2/3 cup crumbles)

2 tablespoons extra virgin olive oil

2 ½ tablespoons white balsamic vinegar

¼ teaspoon salt

¼ teaspoon pepper

In a medium bowl, combine rice, pear, onion, walnuts and cheese. Whisk oil, vinegar, salt and pepper together in a small bowl and pour over rice mixture. Toss lightly to blend all ingredients. Serve immediately.

Estimated prep time:  15 minutes

Cooking time: 45 to 60 minutes for rice

Servings: 8 servings of about 2/3 cup each

Difficulty rating: Easy


*(For 3½ cups cooked brown rice, you’ll need roughly 1¼ cups dry rice and 2 ½ cups water. Measure out 3 ½ cups cooked rice after cooking.)

Cooking for Cancer Prevention – Jenny, Kim and Fred

Kim Fred and JennyQuinoa Tabbouleh

We cooked up a storm on the Red Gold Culinary Stage in the DuPont Pavilion at the Indiana State Fair! I teamed up with Jenny Anchondo, Early Morning News Anchor on Fox 59 and Fred Duncan from Little Red Door Cancer Agency to show and tell everyone about great-tasting and good-for-you ingredients that may help reduce your risk of cancer. 

Here’s what we made. Let us know what you think if you try them. If you love tabbouleh, you’ll love this version with quinoa rather than wheat. And if you love guacamole, you’ll love this protein-boosted, budget-friendly version with canned beans. Perfect in the “off season” for avocados if your budget is tight.

Quinoa Tabbouleh Salad

5½ cups cooked quinoa, cooled

1½ cups halved grape tomatoes

1½ cups seeded and diced cucumber

1 cup finely chopped green onion

¼ cup loosely packed, finely chopped fresh mint

¼ cup loosely packed, finely chopped Italian parsley

Zest of one large lemon

¼ cup + 3 tablespoons fresh squeezed lemon juice

2½ tablespoons extra virgin olive oil

¾ teaspoon salt

¼ teaspoon ground black pepper

 

In a large bowl, lightly toss quinoa, tomatoes, cucumber, onion, mint and parsley.  In a small bowl, whisk together lemon zest, lemon juice, oil, salt and pepper.  Pour over quinoa mixture and toss lightly. Enjoy immediately or chill first. Refrigerate in tightly covered container.

Makes 8 servings (1 cup each)

 

Nutrition information per serving:

Calories:  210   Protein:  7 g    Carbohydrate: 32 g    Fat:  6.5 g   Saturated Fat:  0.5 g

Cholesterol:   0 mg   Sodium:  230 mg   Potassium:  415 mg   Calcium:  49 mg Iron: 2.6 mg Folate:  78 mcg (19%) Vitamin A:  182 IU (16 %) Vitamin C: 20 mg (32 %) Fiber: 5 g

 

Avocado White Bean Dip

1 can (15-16 oz.) great northern or cannellini white beans, rinsed and drained (reserve liquid)

1 can (15-16 oz.) garbanzo beans, drained and rinsed (reserve liquid)

4 large avocados, peeled and seeded

1-1½ cup packed cilantro, coarsely chopped

2 green onions, coarsely chopped

4-6 garlic cloves, depending on size and preference

Zest of 1 lime

1 teaspoon Kosher salt

1-2 teaspoons crushed red pepper

¼ – 1/3 cup each lemon and lime juice*

Reserved bean liquid*

 

In a food processor, combine beans, avocados, cilantro, green onions, garlic, lime zest, salt and crushed red pepper, ¼ cup lemon juice and ¼ cup lime juice. Process until smooth and thoroughly combined. Taste. Add additional lemon/lime juice if desired and reserved bean liquid if a thinner dip is desired.

Serve with whole-grain crackers, corn tortilla chips, pita chips, bagel chips or any fresh vegetables.

*Start with ¼ cup each lemon and lime juice, then add more if needed after tasting. Plus, thin dip with additional lemon/lime juice and/or reserved bean juice.

 

Makes about 5½ dip (11 servings of ½ cup each)

 

Nutrition information per serving:

Calories:  170   Protein:  4 g    Carbohydrate: 21 g    Fat:  8 g   Saturated Fat:  1 g

Cholesterol:   0 mg   Sodium:  195 mg   Potassium:  405 mg   Calcium:  36 mg Iron:  1.3 mg (7%)

Folate:  93 mcg (23 %) Vitamin A:  340 IU (7%) Vitamin C: 14 g (24%) Fiber:  6.5 g