YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

Broccoli with Black Bean-Garlic Sauce

Ingredients

* 1 teaspoon sesame seeds
* 1/2 cup water, divided
* 1 teaspoon rice-wine vinegar
* 1 teaspoon cornstarch
* 2 teaspoons black bean-garlic sauce, (*** see Ingredient note)
* 1 teaspoons light olive oil
* 1 teaspoon Sesame oil
* 1 clove garlic, minced
* 4 cups broccoli florets

Directions

1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes.
4. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.

*** Ingredient note: Black bean-garlic sauce, made from pureed salted and fermented black s*ybeans, is a widely used condiment in Chinese cooking and can be found with the Asian food in most supermarkets.

[jezzie]

Asparagus Topped with Creamy Tarragon Sauce
This sauce is like a luscious, creamy bearnaise sauce without all the calories and fat.

Ingredients

* 2 bunches asparagus, tough ends trimmed
* 1/2 cup low-fat plain yogurt
* 6 tablespoons reduced-fat mayonnaise
* 4 teaspoons chopped fresh tarragon, or 1 teaspoon dried
* 1 tablespoon lemon juice, juice
* 1 tablespoon water
* 2 teaspoons Dijon mustard
* freshly ground pepper, to taste

Directions

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, cover and steam until tender-crisp, about 4 minutes.
2. Meanwhile, whisk yogurt, mayonnaise, tarragon, lemon juice, water, mustard, salt and pepper in a small bowl.

Drizzle the sauce over the asparagus. Serve warm or cold.

[jezzie]

Garlic-Rosemary Mushrooms
These simple sautéed mushrooms work as a quick, weeknight side dish.

To turn them into a main course, toss with cooked pasta and a generous handful of Parmesan cheese or fold into an omelet with Gruyère, fontina or Swiss cheese.

Ingredients

* 1 ounce bacon, (about 1 1/2 slices), chopped
* 1 1/2 pounds mixed mushrooms, such as cremini, shiitake (stemmed) and portobello,
cut into 1/4-inch slices
* 2 medium cloves garlic,, garlic,
* 1 1/2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
* Freshly ground pepper to taste
* 1/4 cup dry white wine

Directions

1. Cook bacon in a large skillet over medium heat until just beginning to brown, about 4 minutes.

2. Add mushrooms, garlic, rosemary, salt and pepper and cook, stirring occasionally, until almost dry, 8 to 10 minutes. Pour in wine and cook until most of the liquid has evaporated, 30 seconds to 1 minute.

[jezzie]

Garlicky Green Beans
Cook then cool the beans in advance so they can be heated up and seasoned moments before the meal.
If you don't like tarragon, substitute dill or leave it out completely.

Ingredients

* 2 pounds green beans, trimmed
* 3 tablespoons extra-virgin olive oil
* 3 tablespoons minced garlic
* 3 tablespoons minced fresh parsley
* 1 tablespoon chopped fresh tarragon or 2 teaspoons dried
* 1/4 teaspoon salt
* Freshly ground pepper, to taste

Directions

1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.

2. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.

3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

[jezzie]

Cider-Mashed Sweet Potatoes

Ingredients:

1/3 cup apple cider
3 large sweet potatoes or yams, scrubbed but unpeeled
2 Tbsp. butter
1 Tbsp. Splnda brown sugar
Lightly toasted, chopped pecans or thinly sliced pineapple
rings, for garnish

• Boil the cider in a small saucepan over high heat until it is reduced by half, about 7 minutes. Set aside.

• Bring a pot of lightly salted water to a boil. Add the sweet potatoes and cook until tender, 30 to 40 minutes. Drain well.

• Peel the hot sweet potatoes, using a kitchen towel to protect your hands. Return the potatoes to the warm pot, add the cider, butter, brown sugar, and mash until well blended.

• Garnish and serve hot.

[jezzie]

Quinoa and Black Beans
Makes 2 servings, about 1/2 cup each


Ingredients:

1 teaspoon canola oil
1/2 bell pepper, chopped
2 tablespoons chopped red onion
1/2 cup canned black beans, rinsed
2 tablespoons broth (or water)
1/2 cup hot quinoa (cooked according to package directions)

Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender.

Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa.

For an extra zing, stir in your favorite salsa.

[jezzie]

Green Beans with Apple Cider

Ingredients:

16-ounce bags whole frozen green beans
light olive oil
1 small yellow skinned onion, finely chopped
1/2 cup apple cider
Salt and pepper

Put the beans in a large microwave safe bowl, loosely cover bowl with plastic food storage wrap and microwave on high 3 minutes. Uncover and stir the beans, then cover and microwave on high 4-5 minutes more.

Heat a small skillet over medium low heat. Add a drizzle of light olive oil and the onions and cook until beginning to caramelize, about 10 minutes, stirring frequently. Add the cider, raise the heat to medium high and cook until liquid is reduced and syrupy, about 5 minutes.

Remove the beans from microwave. Season the beans with salt and pepper, to taste, and add to the pan with the onions and cider. Toss evenly to coat the beans and keep warm until ready to serve.

[jezzie]

Chickpea Burgers and Tahini Sauce

Ingredients

Chickpea burgers

* 1 19-ounce can chickpeas, rinsed
* 4 scallions, trimmed and sliced
* 1 egg
* 2 tablespoons all-purpose flour
* 1 tsp. oregano
* 1 clove garlic chopped
* 2 tablespoons extra-virgin olive oil
* 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired

Tahini sauce

* 1/2 cup low-fat plain yogurt
* 2 tablespoons tahini,
* 1 tablespoon lemon juice
* 1/3 cup chopped flat-leaf parsley
* 1/4 teaspoon salt

Directions

1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, and garlic in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.
2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
3. To prepare sauce and serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

[jezzie]

Squash/Mushroom Casserole

Ingredients:

* 1.5 lbs. summer squash
* 1 cup mushrooms
* 1/2 cup low fat mayo
* 1/2 cup chopped onion
* 1/2 cup chopped pecans
* 1 large egg
* 1/2 cup grated 2% cheddar cheese
* 1/4 stick butter
* Parmesan Cheese

Directions:

Slice squash and boil until tender. Drain and add butter and mash.
Preheat oven to 350°F and grease casserole dish with butter.
Spoon buttered mashed squash into bottom of casserole dish.
In a separate bowl, mix remaining ingredients except parmesan cheese.
Spread over squash layer and top with Parmesan. Bake uncovered 40 minutes.

[jezzie]

Green Bean Casserole
serves 4

Ingredients

Onion topping

* 1/2 teaspoon canola oil
* 1 large onion, thinly sliced
* 1/2 cup whole wheat breadcrumbs

Sauce and green beans

* 1 cups skim milk
* 3 black peppercorns
* 1 bay leaf
* Pinch grated nutmeg
* 1/2 teaspoon canola oil
* 1 small onion, finely chopped
* 1/2 pound mushrooms, trimmed and sliced (3 cups)
* 1 clove garlic, finely chopped
* 1/4 cup reduced-fat sour cream
* 2 Tbs. cup all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1 9-ounce package frozen green beans, (2 cups)

Directions

1. To make onion topping: Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden, about 30 minutes. Set aside.
2. To make sauce: Combine milk, peppercorns, bay leaf and nutmeg in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain into a measuring cup. (Discard peppercorns and bay leaf.)
3. Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3 to 4 minutes. Add mushrooms and garlic and cook, stirring, until tender, 3 to 4 minutes.
Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring. Reduce heat to low and cook, stirring, about 1 minute. Remove from heat. Whisk in sour cream, salt and pepper.
4. To assemble and bake casserole: Preheat oven to 425 degrees F. Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top. Toss together the reserved onions and breadcrumbs in a small bowl and spread over the beans. Bake until bubbling, approximately 15 minutes.

[jezzie]

Pineapple Sweet Potato Casserole
Makes 9 Servings

Ingredients

3 pounds sweet potatoes (about 6 large)
1 6 ounce cans crushed pineapple in juice, undrained
1/4 tsp ground cinnamon
1/2 cup cranberry/raisins

Directions

To cook the sweet potatoes in a conventional oven, bake them at 400 degrees for about 45 minutes, or until tender.
To cook in a microwave oven, prick each potato in several places with a fork, and microwave at high power for about 15 minutes, or until tender.
Set aside to cool; then peel and cut into bite-sized pieces. Place the potato pieces in a large bowl and toss with all of the remaining ingredients except the marshmallows.

Coat a 2 1/2 quart casserole dish with nonstick cooking spray, and place the sweet potato mixture in the dish.
Bake at 350 degrees for 35 to 40 minutes, or until the sweet potato mixture is bubbly and the top is lightly browned.
If the top starts to brown too quickly, loosely cover the dish with aluminum foil during the last 10 minutes of baking. Serve hot.

[jezzie]

Squash Stew

Ingredients

* 3/4 cup dried chickpeas
* 2 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes
* 2 large carrots, peeled and cut into 1/2-inch pieces
* 1 large onion, chopped
* 1 cup red lentils
* 4 cups vegetable broth
* 2 tablespoons tomato paste
* 1 tablespoon minced peeled fresh ginger
* 1 teaspoon ground cumin
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1/4 cup lime juice
* 1/2 cup chopped roasted unsalted peanuts
* 1/4 cup packed fresh cilantro leaves, chopped

Directions

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in a 6-quart slow cooker.
3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4. Stir in lime juice. Serve sprinkled with peanuts and cilantro over brown rice.

[jezzie]

Kale with Apples & Mustard
Pork and chicken would be well-suited to this sweet-and-sour side dish.

Makes 4 servings, about 3/4 cup each

1 tablespoon extra-virgin olive oil
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
2/3 cup water
2 Granny Smith apples, sliced
2 tablespoons cider vinegar
4 teaspoons whole-grain mustard
2 teaspoons Splnda brown sugar
Pinch of salt, or to taste

1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.

TIP: Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

[jezzie]

Spinach Salad with Warm Maple Dressing
Pure maple syrup, as opposed to artificially flavored and colored

Makes 4 servings, about 2 cups each

2 tablespoons chopped pecans
1 10-ounce package fresh spinach, torn, or 12 cups baby spinach
1 cucumber, peeled, seeded and cut into 1/4-inch slices
2 teaspoons extra-virgin olive oil
1 shallot, finely chopped
1/4 cup cider vinegar
2 tablespoons pure maple syrup
freshly ground pepper to taste
1/4 cup shredded smoked cheese, such as Gouda or Cheddar

1. Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
2. Toss spinach and cucumber in a salad bowl.
3. Heat oil in a small skillet over medium-low heat. Add shallot and cook, stirring, until softened, about 4 minutes. Add vinegar and maple syrup and bring to a boil. Season with pepper.
4. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans.

[jezzie]

Vegetarian Reubens with Russian Dressing
This exceptional sandwich originated at Penny Cluse Cafe in Burlington, Vermont. The spinach, mushroom and onion filling is so satisfying, you won't even miss the corned beef.

Ingredients

Russian dressing

* 2 tablespoons reduced-fat mayonnaise
* 2 teaspoons ketchup
* 2 teaspoons chopped capers
* 1 teaspoon chopped pickle or relish

Sandwiches

* 3 teaspoons extra-virgin olive oil, divided
* 1 each small red onion, thinly sliced
* 1 cup sliced mushrooms
* 5 cups baby spinach
* Freshly ground pepper to taste
* 4 slices rye bread
* 1/2 cup shredded reduced-fat Swiss cheese, such as Jarlsberg Lite or Alpine Lace (2 ounces)
* 1/2 cup sauerkraut

Directions

1. Prepare Russian dressing: Whisk mayonnaise and ketchup in a small bowl until smooth. Stir in capers and pickle (or relish).
2. To prepare sandwiches: Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and mushrooms; cook, stirring often, until the onion is softened, 4 minutes. Add spinach and cook, stirring, until it has wilted, 1 to 2 minutes. Transfer the mixture to a plate.
3. Coat the pan with the remaining 1 teaspoon oil and return to medium heat. Add the bread; divide cheese equally among the slices. Divide sauerkraut between 2 slices and divide the spinach mixture between the other 2 slices; cook until the cheese has melted and the bread is golden brown, 4 to 6 minutes.
4. Transfer sandwich halves to a cutting board. Divide the dressing between the spinach halves. Carefully place the sauerkraut halves on top. Cut sandwiches in half and serve.

[jezzie]

Sweet potatoes



Sweet potatoes are a Native American plant that was the main source of nourishment for early homesteaders and for soldiers during the Revolutionary War. These tuberous roots are among the most nutritious foods in the vegetable kingdom. They are excellent sources of vitamins A and C. This is why one colonial physician called them the "vegetable indispensable."

Sweet potatoes are often confused with yams, but yams are large, starchy roots grown in Africa and Asia. Yams can grow up to 100 pounds and are rarely available in American supermarkets. Nutritionally, sweet potatoes greatly outweigh yams. Because of the common use of the term "yam," it is acceptable to use this term when referring to sweet potatoes.

Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.

Serving size 1/2 cup, baked

Amounts Per Serving % Daily Value
Calories 90
Calories from Fat 0
Sodium 35mg 1%

Total Carbohydrate 21g 7%
Dietary Fiber 3g 11%
Sugars 8g
Protein 2g

Vitamin A 380%
Vitamin C 35%
Calcium 4%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

[jezzie]

Creamy Artichoke Dip
9 servings, about 1/4 cup each

This yummy zero-fat dip tastes just like the full-fat version. Serve with raw vegetables, whole-grain crackers, or baked pita wedges. (To make your own, split whole-wheat pitas in half and cut each half into eight wedges. Bake at 400 degrees Fahrenheit until crisp, about 8 minutes.)

1 14-ounce can water-packed artichoke hearts, drained, finely chopped, and pressed in strainer to remove excess liquid
3/4 cup fat-free cream cheese
1 clove garlic, minced
1/4 cup fat-free mayonnaise
1/4 teaspoon freshly-ground white pepper
Salt to taste

Mix all ingredients together in bowl. Put half of mixture in a blender, puree until smooth, and return to bowl with remaining mixture. Mix well to combine.
1/4 cup serving: 58 calories, 0.5 g fat (0 g saturated fat)


5-Layer Mexican Dip
4 servings, about 3/4 cup each

This famous party dip can be a calorie and fat fiesta, but not with this recipe. It cuts both in half without sacrificing the goodie factor. Serve with baked corn tortillas (see guacamole recipe) and crunchy raw veggies (sliced jicama "chips" are particularly good).

2/3 cup salsa
1/3 cup diced tomatoes
4 tablespoons chopped fresh cilantro
1 8-ounce can fat-free refried beans
1/2 cup fat-free sour cream
1/2 cup grated reduced-fat cheddar cheese
1/4 cup thinly sliced green onions (use green tops only)

Spread refried beans in a 9-inch pie pan. Layer sour cream on top of the beans. In a small bowl, combine salsa, tomatoes, and cilantro. Spoon mixture over sour cream. Sprinkle with cheddar cheese and garnish with sliced green onion.

3/4 cup serving: 116 calories, 1.7 g fat (1 g saturated fat)

What do you gain from all this kitchen wizardry besides culinary kudos? A lot: Avoiding saturated and trans fats can make your RealAge more than 4 years younger.

[jezzie]

Avocado Tea Sandwiches

Smoked salmon plays off crispy cucumber and creamy avocado.
Makes 4 sandwiches

1 ripe avocado, sliced
1 tablespoon reduced-fat mayonnaise
1/2 teaspoon lemon juice
1/8 teaspoon cracked black pepper
8 very thin slices wheat bread
2 ounces thinly sliced smoked salmon
12 thin slices European cucumber

Combine mayonnaise, lemon juice and pepper in a small bowl. Thinly spread on bread and top with salmon, avocado and cucumber.


NUTRITION INFORMATION: Per serving: 143 calories; 6 g fat (4 g sat, 3 g mono); 3 mg cholesterol; 17 g carbohydrate; 6 g protein; 4 g fiber; 303 mg sodium; 129 mg potassium.

[jezzie]

Tomato & Basil Finger Sandwiches

A smear of reduced-fat mayonnaise and a little fresh basil allow perfectly ripe tomatoes to shine.
Makes 4 servings

4 slices whole-wheat bread
8 teaspoons reduced-fat mayonnaise, divided
4 thick slices tomato
4 teaspoons sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper

Cut bread into rounds slightly larger than your tomato—a biscuit cutter works well. Spread each slice with 2 teaspoons mayonnaise. Top with tomatoes, basil, salt and pepper.


NUTRITION INFORMATION: Per serving: 75 calories; 2 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrate; 2 g protein; 2 g fiber; 345 mg sodium; 118 mg potassium.

Totable Tea Sandwich

Try turkey, low-fat cheddar and grape jam for a kid-friendly version.
Makes 1 serving

1 slice prosciutto
1 1/2 ounces sliced fresh mozzarella cheese
1 jarred roasted red pepper, sliced
1 thin slice multi-grain bread, halved

Layer prosciutto, mozzarella and red pepper between multi-grain bread halves.


NUTRITION INFORMATION: Per serving: 333 calories; 16 g fat (7 g sat, 0 g mono); 53 mg cholesterol; 27 g carbohydrate; 24 g protein; 6 g fiber; 1,380 mg sodium.

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[jezzie]

Bean Bolognese

Typically, Bolognese is a rich, meaty, slow-cooked pasta sauce. This vegetarian version is just as hearty and satisfying as the classic, without the extra saturated fat. Make it a meal: A crisp green salad, Parmesan breadsticks and a spicy glass of shiraz are perfect accompaniments.

Ingredients

* 1 14-ounce can salad beans or other beans, rinsed, divided
* 2 tablespoons extra-virgin olive oil
* 1 small onion, chopped
* 1/2 cup chopped, carrot
* 1/4 cup chopped celery
* 1/2 teaspoon salt
* 4 cloves garlic, chopped
* 1 bay leaf
* 1/2 cup white wine
* 1 14-ounce can diced tomatoes
* 1/4 cup chopped fresh parsley, divided
* 8 ounces whole-wheat fettuccine
* 1/2 cup freshly grated Parmesan cheese

Directions

1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes (with juices), 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Remove the bay leaf from the sauce. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.

[jezzie]

Curried Pineapple and Dried Fig Salsa
The combination of figs, pineapple, coconut and curry gives this salsa a pleasing sweet and spicy taste that pairs well with full-flavored entrees, such as broiled seafood, pan-seared shrimp, barbecued pork or lamb.

Ingredients

* 1 cup dried whole Mission figs, stemmed (about 6 ounces)
* 1 teaspoon curry powder
* Pinch of crushed red pepper, or to taste
* 1 1/4 cups water, or as needed
* 1 3/4 cups diced fresh pineapple, or 20-ounce can pineapple chunks in juice (not drained)
* 3 tablespoons unsweetened coconut chips, or shavings (see Note)

Directions

1. Combine figs, curry powder, crushed red pepper and water in a medium saucepan. (If using canned pineapple, use the pineapple liquid to cook the figs, adding water if necessary to measure 1 1/4 cups.) Bring to a boil. Cover and cook over low heat until the figs are softened and plumped, 15 to 20 minutes, depending on their dryness. Use a slotted spoon to transfer the figs to a cutting board, leaving the liquid in the pan. When cool enough to handle, cut into quarters and transfer to a medium bowl.

2. Add pineapple to the liquid in the pan. Return to a simmer over medium heat and cook, stirring occasionally, until the liquid is reduced and the pineapple is well coated, about 5 minutes. Add the pineapple mixture to the figs; stir to combine.

3. Heat a small skillet over medium-low heat. Add coconut and toast, stirring, until golden, 3 to 5 minutes. Stir the coconut into the fruit. Serve the salsa warm, at room temperature or chilled.

[jezzie]

Baked Beans

1 tablespoon extra virgin olive oil
1/2 large onion, chopped or 1 medium onion, chopped
3 garlic cloves, chopped
2 cups cooked beans (kidney, pinto, navy or mixed)
1 tablespoon molasses
1 tablespoon tamari soy sauce (soy)
1 teaspoon dry mustard

1. Preheat oven to 350F.
2. Heat olive oil in skillet.
3. Saute onion and garlic over medium heat until onion is translucent.
4. Add beans, molasses, tamari, mustard.
5. Stir well.
6. Spray baking dish with oil and add bean mixture.
7. Bake 20 minutes.

Recipe makes 4 servings

[jezzie]

Cranberry-Orange Relish Recipe


INGREDIENTS:

1.5 cups fresh or frozen cranberries, rinsed and drained
1 orange
1/2 cup half Splnda/half sugar
1/2 cup golden raisins
1/4 cup chopped pecans

PREPARATION:

Finely chop cranberries in food processor or put through meat grinder.

Peel orange, without too much of the white pith, reserving 1/2 of the peel; remove seeds and white membrane. Put orange and orange peel through grinder or chop in food processor.

Mix all ingredients together and store in covered container in the refrigerator. Refrigerate several hours before serving. A delicious accompaniment to the holiday bird, or serve the relish with pork or wild game.