Healthy Recipes!

Did you Know ?

Currants are an excellent low-calorie source of Vitamin C and are high in bioflavonoids. Black currant lead both the red and white types in nutritional value. A cup of black currant provides 220mg of Vitamin C and 360 mg of potassium. Currants are also a good source of fibre , providing about 2g per cup.

Black Currant Tart

Ingredients:

Short crust pastry made with whole wheat flour

Preparation :

Heat oven to 400F. Use the pastry to line 6 tart tins 2-inches deep by 2 inches diameter. Mix the currants with the honey and Cicely. Fill the pastry with the currants. Cover each tart individually with foil & place on a baking sheet.

Bake for 25 minutes. Let them cool completely.

If you wish, whip up some cream & pipe it onto the tarts. Decorate with glace cherries.

Yes, this is really a healthy recipe!

Ingredients:

• 1/2 cup less-fat margarine (with 8 grams fat per tablespoon)
• 1/2 cup light cream cheese
• 1 cup firmly packed brown sugar
• 1/2 cup Splenda or Equal for baking (or 1/4 cup granulated sugar)
• 2 large eggs
• 1/2 cup egg substitute
• 2 tablespoons grated orange zest (or 1 tablespoon orange zest + 1/2 teaspoon orange extract)
• 3 tablespoons orange juice
• 1 cup whole-wheat flour
• 1 cup unbleached white flour
• 2 teaspoon baking powder
• 1 1/2 cups fresh or frozen cranberries
• 3/4 cup white chocolate chips (or white baking chocolate chopped into pieces)

Instructions:

1. Preheat oven to 350 degrees. Coat a 9-inch tube pan or bundt pan with canola cooking spray.
2. Add margarine, light cream cheese, brown sugar, and granulated sugar (or sugar substitute) to large mixing bowl and beat with electric mixer on medium speed until fluffy. Add eggs one at a time, then egg substitute (1/4 cup at a time), orange zest and orange juice, mixing well and scraping sides of bowl at least once.
3. Measure a cup of whole-wheat flour and stir in the baking powder. Slowly add the whole-wheat flour mixture to the mixture in the mixing bowl, beating on low speed. Slowly beat in the white flour. Stir in the cranberries and white chocolate chips with a spoon.
4. Pour into the prepared pan and bake for about 1 hour or until toothpick inserted in the center comes out clean. Cool completely and serve.

One serving of white sea bass has 119 calories, 22 grams of protein and 2 grams of fat. This type of fish is also a very good source of vitamin B-6, selenium and phosphorus.

Recipe: White sea bass with dill relish

Ingredients:

1 1/2 tablespoons chopped white onion

2 teaspoons pickled baby capers, drained

1 1/2 teaspoons chopped dill

1 teaspoon Dijon mustard

1 teaspoon lemon juice

4 white sea bass fillets, each 4 ounces

1 lemon, cut in quarters

Preparation:

Preheat the oven to 375 F.

In a small bowl, add the onion, capers, dill, mustard and lemon juice. Stir to mix well.

Place each fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece. Wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

INGREDIENTS:

• One tablespoon extra virgin olive oil
• One-half cup diced yellow onion
• One sixteen ounce can of kidney or black beans (drained and rinsed)
• One and a half pounds ground sirloin (lean beef)
• One-half green pepper (chopped)
• 46 fluid ounce bottle of tomato juice (or V8 juice)
• Three teaspoons chili powder (for personal tast preference use more or less )
• One teaspoon ground cumin
• Dashes of Tabasco Sauce or chopped jalepeno (optional)
• One medium-sized diced tomato (optional)
• Cilantro (optional)

Instructions:

Brown the ground sirloin in skillet.

Lightly saute onions and green pepper in olive oil.

Combine ground sirlion and sauted onions/green-peppers mixture.

Stir in chili powder and cumin.

This Roast serves 6 people and only has 240 calories along with a high protein content and low fat content.

Ingredients:

• 2 pounds beef round top roast, or similar; trimmed of all visible fat
• salt and pepper
• 8-10 cloves of garlic
• 1 1/2 teaspoons olive oil
• 3/4 cup condensed french onion soup, from a can
• 3/4 cup Merlot

Perparation:

If your roast is the rolled-up type, remove the mesh or ties from the surface and unroll the roast.

Arrange garlic cloves evenly on top, then sprinkle ground salt and pepper over the top.

Roll the roast up (but don't put any mesh or ties back on)

Start heating the olive oil in a medium non-stick frying pan over medium-high heat. When hot, add the rolled-up roast to the pan and let the bottom brown for a couple of minutes. Flip and brown the other side (a couple of minutes more).

Pour onion soup concentrate and Merlot over the top.

This colorful salad offers a symphony of flavors and textures. Savory black olives, sweet orange slices and crisp, licorice-flavored fennel balance the slightly bitter tastes of chicory, radicchio and Belgian endive.

Black olive vinaigrette:

1 tablespoon red-wine vinegar

1 tablespoon lemon juice

1 teaspoon Dijon mustard

2 cloves garlic, minced

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1/4 cup extra-virgin olive oil

1/2 cup Kalamata olives, pitted and coarsely chopped

1 tablespoon chopped fresh parsley

Salad:

3 medium navel or Valencia oranges

10 cups mixed lettuces (3 small heads), such as chicory, radicchio and leaf lettuce, torn into bite-size pieces

2 heads Belgian endive, sliced

2 bulbs fennel, trimmed and sliced

To prepare vinaigrette: Whisk vinegar, lemon juice, mustard, garlic, salt and pepper in a small bowl. Slowly whisk in oil. Stir in olives and parsley.

To prepare salad: Using a sharp knife, remove peel and white pith from oranges. Quarter the oranges; slice pieces crosswise.

Just before serving, combine lettuces, endive, fennel and the orange slices in a large bowl. Drizzle the vinaigrette over the salad and toss to coat well.