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Healthy T-Day Dessert: Pumpkin-Carrot Bars With Cream Cheese Frosting

FitSugar — Sat, 21 Nov 2009 03:30:05 -0800

Thanksgiving is fast approaching, and my love of all things pumpkin is hardly waning. From yogurt to muffins, I relish this tasty flavor of Fall. If you're looking for a pumpkin pie alternative, these pumpkin-carrot bars are delish. The bit of cream cheese frosting adds a deceptive element of decadence.

Low in calories while remaining full of flavor, these pumpkin bars make a great dessert - perfect for potlucks (much easier to share with large groups than pies) and they're relatively guilt-free. They're high in vitamin A - and trust me you cannot even taste the shredded carrot - and a bar only contains 70 calories and less than two grams of fat. With nutritional stats like that, it's OK to go back for seconds.

Check out the recipe when you read more.

Pumpkin-Carrot Bars With Cream Cheese Frosting
Modified from SparkPeople

Ingredients

2 cups whole wheat pastry flour
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 oz.) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk

Directions

Pre-heat oven to 350° F. Spray a 15 x 10 jellyroll pan with cooking spray.
In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.
In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
Add flour mixture and mix until well blended. Spread onto greased pan.
To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.
Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

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Looking for more healthy recipes? Then check out the Healthy Recipe Group - the name pretty much says it all.

Delilicious: Sugar Cookie Cut-Outs

LilSugar — Fri, 20 Nov 2009 12:00:37 -0800

Lisa Barnes, author of Petit Appetit: Eat, Drink, and Be Merry, shares with LilSugar a classic sugar cookie recipe that works for all seasons - though it's especially great for a holiday party, cookie swap or playdate activity. Kids can help dump the measured ingredients into the mixing bowl and turn on and off the electric mixer to help make the dough. Of course the fun really begins with the cookie cutting and icing decorating.

To see how to make this tasty and classic holiday treat with your tots, just read more.

Sugar Cookie Cut-Outs
From Petit Appetit: Eat, Drink and Be Merry

Ingredients

2/3 cup organic unsalted butter, at room temperature
¾ cup sugar
1 teaspoon baking powder
¼ teaspoon salt
1 large cage-free organic egg
1 tablespoon organic milk
1 teaspoon pure vanilla extract
2 cups unbleached all-purpose flour

Directions
In a large mixing bowl, beat butter with an electric mixer on medium speed for 30 seconds. Add sugar, baking powder, and salt and beat until combined. Beat in egg, milk, and vanilla until combined. Beat in the flour, ¼ cup at a time, until all is incorporated.

Cover and chill dough for at least 30 minutes. Preheat oven to 375 degrees F. Line 2 baking sheets with parchment paper and set aside.

On a lightly floured surface, and using a floured rolling pin, roll dough out to 1/8-inch thickness. Cut into desired shapes. Place 1 inch apart on prepared baking sheets.

Bake for 7 to 9 minutes, until edges are firm and bottoms are very lightly browned. Transfer to a wire rack to cool.

Once completely cool these can be frosted with your child’s favorite royal or powdered sugar icing. For easy, frosting set out small spreaders and squeeze bottles so frosting ends up on the cookies and not your child, floor, and table. Add sprinkles to wet frosting for even more fun (and mess).

*Makes about 35 (2½-inch) cookies

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Healthy Recipe: Roasted Brussels Sprouts With Walnuts

FitSugar — Wed, 18 Nov 2009 05:50:57 -0800

One vegetable delight of Autumn is the Brussels sprout. These small leafy balls are packed with fiber as well as taste, and they deserve a place at your Thanksgiving table.

My favorite method of cooking Brussels sprouts is to roast them. It's a simple preparation, but I have added nuts, balsamic vinegar, and cheese to fancy up the dish. While I have often had Brussels sprouts with bacon or pancetta, adding walnut imbues them with a meaty flavor while providing some healthy fats not found in bacon. This recipe is simple to make and is a crowd-pleaser for all ages - my 4-year-old ate three helpings!

Check out the recipe when you read more.

Roasted Brussels Sprouts With Walnuts
Modified from Recipezaar

Ingredients

1 stalk of Brussels sprouts (or about two pounds of sprouts)
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 cup chopped walnuts
1/4 cup finely grated Parmesean cheese

Directions

Preheat oven to 375 degrees. Take Brussels sprouts off the stem, wash, and rip off outside leaves.
Chop sprouts until they are a uniform size, leaving the small ones whole and possibly cutting the larger ones into eighths.
Boil Brussels sprouts for 5 minutes. Pat dry.
Place Brussels sprouts in roasting pan and pour in olive oil and vinegar and stir until sprouts are coated well. Salt and pepper to taste.
Roast for 20 minutes, stirring Brussels sprouts to ensure even roasting. After 20 minutes, add chopped walnuts and roast for 5 more minutes or until walnuts are browned.
Sprinkle roasted sprouts with cheese and serve warm.

Serves 6.

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Rosemary Pear Sparkler

FitSugar — Sat, 14 Nov 2009 03:30:06 -0800

Choosing champagne or sparkling wine to celebrate the holiday season is a nice low-calorie alternative to spirits or beer, but when I'm craving a cocktail, a plain glass of Prosecco doesn't always do the trick.

If you're looking for a nice cocktail to enjoy this holiday season, try my refreshing rosemary pear sparkler. It makes a great aperitif, and the flavors of pear and rosemary really tie together the feelings of Fall.

Check out the recipe when you read more.

Rosemary Pear Sparkler
original recipe

Depending on how many servings you need, make as little or as much of the rosemary-pear mixture as you like. Just keep the ratio of water, pear juice, and agave nectar consistent. The mixture also tastes great in soda water or lemonade.

Ingredients

2 cups water
1 cup agave nectar
1 cup pear juice
1 bunch fresh rosemary
2 pears, peeled, cored, and sliced
Prosecco

Directions

Stir together water, agave nectar, four rosemary sprigs, and pear juice in a medium saucepan over medium-high heat.
Bring to a boil, remove from heat, and let stand for 30 minutes or until liquid has a distinct rosemary flavor.
Strain rosemary from liquid.
Pour liquid into a jar with pears and store in refrigerator overnight (and up to a week).
Add one and a half tablespoons of the rosemary-pear mixture to a champagne glass and top off with chilled Prosecco.
Garnish each glass with a pear slice from the mixture and a sprig of fresh rosemary.

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Thanksgiving Side Dish: Apple Squash

FitSugar — Thu, 12 Nov 2009 03:47:08 -0800

Thanksgiving is one of my favorite holidays because I love all the warm, savory dishes. This one has been in my family for years and it's sweet, creamy, and has a crunchy topping that reminds me of homemade mac and cheese. It's easy to prepare ahead of time, and is a great alternative to mashed potatoes or stuffing.

To see the recipe and find out how many calories are in one serving read more.

Recipe for Apple Squash
a family recipe

Ingredients

Bottom layer:
4 Cortland apples, peeled and sliced
1 1/2 tablespoons Smart Balance margarine

Middle layer:
8 cups butternut squash (about two whole), peeled, de-seeded, and diced
2 tablespoons Smart Balance margarine
2 teaspoons brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper

Top layer:
2 cups fruit juice sweetened corn flakes, crushed
1/2 cup chopped pecans
2 teaspoons brown sugar
2 tablespoons Smart Balance margarine, melted

Directions

Preheat the oven to 350° F.
Heat two tablespoons of Smart Balance in a skillet and add the sliced apples. Cover and simmer for five minutes. Spread in bottom of a casserole dish.
Boil the butternut squash for 15 minutes.
Mash the squash with two tablespoons Smart Balance, two teaspoons brown sugar, salt, and pepper. Spread it on top of the apples.
Mix the two tablespoons of melted Smart Balance with the crushed corn flakes, two teaspoons brown sugar, and chopped pecans. Sprinkle on top of the squash.
Bake uncovered for 15 minutes. Serve warm and enjoy.

Makes 10 servings.

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Here's the nutritional info for this Thanksgiving apple squash.

Serving Size	1/10 of the dish
Calories	159.6
Total Fat	5.9 g
Saturated Fat	.6 g
Cholesterol	0 mg
Sodium	182.1 mg
Carbs	28.2 g
Fiber	3.9 g
Sugars	10.7 g
Protein	2.2 g

If you have a healthy recipe to share, please post it in the Healthy Recipe community group.

Healthy Recipe: Apple Pear Oatmeal Crisp

FitSugar — Tue, 03 Nov 2009 05:50:44 -0800

It's harvest time for apples and pears, and nothing says Autumn like warm crisp featuring both Fall fruits. Here is a variation of a recipe from RecipeZaar. I substituted a few things like Sucanat for brown sugar, whole wheat flour for all-purpose flour, and Earth Balance margarine in place of butter. The soft, cinnamony fruit and crunchy oat topping are a perfect combination, and it was so delicious that my family polished off the entire crisp within a day.

This would make a great dessert for Thanksgiving, because it's a cinch to whip up. To see the recipe read more.

Healthy Recipe: Apple Pear Oatmeal Crisp
Adapted from RecipeZaar

Ingredients

2 apples, sliced
3 firm pears, sliced
2 tablespoons Sucanat
1 1/2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 to 2 tablespoons lemon juice
2/3 cup water

Topping

1 cup oats
1/3 cup whole wheat flour
3/4 cup Sucanat
1 teaspoon cinnamon
1/4 teaspoon salt
6 tablespoons of Earth Balance, melted

Directions

Preheat oven to 375°F.
Remove the cores and slice the unpeeled fruit. Place slices in the bottom of a greased nine-inch dish. Drizzle with lemon juice.
Sprinkle two tablespoons of Sucanat, ground cinnamon, ground nutmeg, and water on the fruit.

In a separate bowl, combine the dry ingredients. Add melted Earth Balance and mix until crumbly.
Spread the crumb mixture evenly on top of the fruit.
Bake for 50 to 60 minutes, so the top is lightly brown and the fruit is bubbly.
Serve warm or cold with vanilla ice cream, vanilla yogurt, or enjoy by itself.

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Here's the nutritional info for this Apple Pear Oatmeal Crisp. RecipeZaar suggests that a serving size is one-sixth of the crisp, but I found one-eighth of the crisp to be a more appropriate portion.

Serving Size	1/8 of the crisp
Calories	330
Total Fat	5.3 g
Saturated Fat	1.5 g
Cholesterol	0 mg
Sodium	165 mg
Carbs	51.7 g
Fiber	4.5 g
Sugar	30.6 g
Protein	4.2 g

If you have a healthy recipe to share, please post it in the Healthy Recipe group.

Holiday Healthy Punch: Mulled Wine

FitSugar — Mon, 02 Nov 2009 12:30:54 -0800

I hosted a jack-o'-lantern carving party at my house this weekend and needed to come up with a nice cocktail for my guests. During the holiday season I love warm and spicy drinks like eggnog and hot buttered rum but they're filled with tons of sugar or fat. A nice alternative is making a big batch of mulled wine. It's served warm and uses all the spices associated with the holidays, but has zero fat and contains the heart healthy benefits of red wine. It's a great cocktail for parties because it's really easy to make ahead of time.

Keep coming back to Fit throughout the holiday season because we'll be giving you all sorts of healthy recipes to enjoy this year.

To check out the recipe, read more.

Mulled Wine
original recipe

To make this recipe you will need an empty tea satchel for the spices. As an alternative, whole spices can be substituted for the ground spices. If using whole spices, tie them together in a cheesecloth or use a stainless steel tea infuser.

Ingredients

1.5 liter bottle of dry red wine
Zest from 1 lemon
Zest from 1 orange
1 tablespoon cinnamon
1/2 tablespoon cloves
1/2 tablespoon ginger
1/2 tablespoon nutmeg
Honey, agave nectar, or apple juice to taste
Orange slices or cinnamon sticks for garnish

Directions

Pour wine into large saucepan and cook over low heat.
Add lemon and orange zest to the wine.
Place the spices into an empty tea satchel. Put the satchel into the saucepan and brew the mixture for 30 minutes.
Add sweetener of your choice to taste.
Pour the wine through a strainer and serve in heatproof glasses. Garnish each glass with a sliced orange or cinnamon stick.

Serves 10-12.

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Please share your trimmed down, revamped, and low cal recipes in the Healthy Recipe group. I am always looking for new eats to try.

Healthy Recipe: Oatmeal, Dark Chocolate Chip Pumpkin Muffins

FitSugar — Mon, 26 Oct 2009 05:50:36 -0700

The girls and I did a little baking this weekend and concocted a pumpkin muffin recipe that I just had to share. Using pumpkin not only gives these muffins a distinctly autumnal flavor, it keeps the muffins moist without a lot of fat. I added oatmeal for extra fiber and dark chocolate chips for a little extra zip. My daughters love them and they make for a quick but surprisingly filling breakfast - the perfect snack before heading out on a long bike ride offering five grams of protein and 4 grams of fiber. If you have a tasty dish to share, please add it to the Healthy Recipe group.

Check out the recipe when you read more.

Oatmeal Pumpkin Muffins
Inspired by Carrots-n-Cake and About: Lowfat Cooking

Ingredients

1 1/2 cups whole wheat flour
1 1/2 cups old fashioned oats
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg
1 1/2 cups canned pumpkin
3 tablespoons canola oil
one large egg
one large egg white
1/4 cup lowfat milk
1/2 cup dark chocolate chips (optional)
1/2 cup chopped walnuts (optional)

Directions

Preheat oven to 375 degrees F and line muffin tin with muffin cups.
Whisk dry ingredients and spices together in a large bowl.
Add pumpkin, oil, milk, and egg and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well. Stir in chocolate chips and walnuts.
Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.

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Save the Guts: Roast Your Pumpkin Seeds

FitSugar — Thu, 22 Oct 2009 07:00:00 -0700

Before you throw out the guts of that jack-o'-lantern you've carved, try this basic, healthy recipe for roasted pumpkin seeds.

Pumpkin seeds are loaded with nutrients. They're high in both plant sterols, which may help lower cholesterol, and phytochemicals, which promote prostate health. Pumpkin seeds are a good source of protein, fiber, potassium, and magnesium. Try them alone, toss over a salad, or get creative.

To see the recipe and get ideas on how to spice 'em up, read more.

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Have a recipe to share? Join my Healthy Recipe group. And if you're more of a snacker, then join my Snack Attack group.

Healthy Recipe: Indian-Spiced Chard

FitSugar — Wed, 07 Oct 2009 07:00:35 -0700

As the weather turns cooler, I like adding spice to my meals. Nothing warms me up like a little curry. Last night I cooked up some red Swiss chard with some garam masala and tofu. Chard is one of my favorite leafy greens, which is why it's one of my must haves for October.

This Indian-spiced chard makes a great main dish, or leave out the tofu for a side dish. I served it with toasted whole wheat pita - my easy replacement for naan - or you could serve it over rice and cauliflower with turmeric as a side. It's a tasty meal and even better as leftovers.

Check out the recipe.