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A Healthier Michigan's Diabetes eCookbook
 

A Healthier Michigan's Diabetes eCookbook

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In honor of National Diabetes Awareness Month, A Healthier Michigan has came up with diabetic-friendly recipes that are great tasting and great for you. Recipes include everything from appetizers and ...

In honor of National Diabetes Awareness Month, A Healthier Michigan has came up with diabetic-friendly recipes that are great tasting and great for you. Recipes include everything from appetizers and breakfasts to lunches, dinners and desserts!

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    A Healthier Michigan's Diabetes eCookbook A Healthier Michigan's Diabetes eCookbook Presentation Transcript

    • Diabetes eCookbook
    • 2TABLE OF ContentsBerry Yogurt Parfait.................................................................................. 4 Southwestern Stuffed Spaghetti Squash .............................. 16HEALTHY GREEN SMOOTHIE............................................................................5 Slow-Cooker Beef Pot Roast ............................................................. 17QUINOA EGG BAKE...............................................................................................5 Basil Chicken Pasta ..................................................................................... 17GRANOLA BANANA PANCAKES.....................................................................6 Chili-Garlic Glazed Salmon with Brown Rice ��������������������� 19no bake breakfast cookies.....................................................................7 Green chile corn chowder .................................................................. 21roasted cauliflower with FRESH Crock Pot Chicken Stew.......................................................................... 22herbs and parmesan....................................................................................10 Baja Style Fish Tacos................................................................................. 23caprese pasta salad...................................................................................10 Pumpkin Carrot Swirl Bars.................................................................. 25classic wedge salad..................................................................................10 Pumpkin Smoothie.......................................................................................... 26veggie quinoa stuffed acorn squash ......................................... 11 Brownies with Spinach and Carrots........................................... 27red and black fruit salad ................................................................... 12 Skinny Muddy Buddies................................................................................ 28asian chicken lettuce wraps ............................................................. 12 HOMEMADE ICE CREAM................................................................................... 29colorful chopped salad with Vanilla................................................................................................................... 29garbanzo beans ............................................................................................14 Chocolate........................................................................................................... 29melon and prosciutto salad withparmigianino-reggiano ............................................................................14 Cherry and White Walnut Chunk....................................................30 ContribUTORS..................................................................................................... 31Photos courtesy ofMichael Litchfield Photography
    • A HEALTHIERBREAKFAST
    • BREAKFAST 4Berry YogurtParfaitINGREDIENTS1 cup plain Greek yogurt or 1/4 cup fresh blueberriesnondairy yogurt 1/4 cup fresh strawberries, sliced1/8 teaspoon vanilla extract,optional 4 tablespoons homemade granola separated, or your2 teaspoons maple syrup or favorite granola, optionalhoney, separatedDIRECTIONSIn a bowl, combine the yogurt with the vanilla extract and1 teaspoon maple syrup.In a separate bowl, combine the sliced strawberries andblueberries. Add 1 teaspoon maple syrup, and toss with aspoon to coat.Spoon a couple tablespoons of the sweetened berries intothe bottom of two eight ounce mason jars. Spoon someof the sweetened yogurt over the top of the berries. Addmore of the sweetened berries over the top of the yogurt,and add another layer of yogurt. Finish each portion with 2tablespoons of granola, as desired. Photo: Michael Litchfield
    • BREAKFAST 5quinoa egg bake HEALTHY GREENINGREDIENTS SMOOTHIECooking spray 1/2 teaspoon pepper INGREDIENTS1/2 cup uncooked quinoa, 1 teaspoon chopped chivesrinsed and drained well 11/2 cups of spinach 1 cup Greek yogurt 1 Tablespoon chopped basil5 eggs 1 mango 1 cup low-fat coconut milk 11/2 cups kale, cleaned, dried6 egg whites and roughly chopped 1 frozen banana Ice11/2 cups of skim milk 2-3 tomatoes cleaned and DIRECTIONS chopped1 tablespoon minced garlic Blend all together and enjoy! This also made two servings. 1 cup low-fat shredded1/2 teaspoon salt cheddar cheeseDIRECTIONSPreheat oven to 350o degrees.Use cooking spray to coat 9x9 baking dish. In a large bowl,mix together eggs, milk, garlic, salt, pepper, basil, chivesand quinoa. Then stir in kale and tomatoes. Pour the entiremixture into the prepared dish. Cover tightly with foil andgently shake so that the quinoa settles to the bottom evenly.Bake for about 45 minutes. Remove the foil and sprinkleevenly with cheese.Continue baking uncovered, until cheese becomes goldenand crisp, about 10-15 minutes. Cool briefly then serve.
    • BREAKFAST 6GRANOLA BANANAPANCAKESINGREDIENTS2/3 cup granola or muesli 2/3 cup whole wheat pastry flour11/2 cup lowfat buttermilk 1 teaspoon baking soda1/2 ripe banana, peeledand mashed 1 teaspoon kosher salt1 egg Pure Michigan maple syrup for drizzling2 tablespoons dark brownsugar 1/2 banana, sliced for garnish2 tablespoons canola oil fresh blueberries (optional) for garnishDIRECTIONSSoak the granola in the buttermilk overnight in therefrigerator. In the morning, remove the soaked granolafrom the fridge and set aside. In a small bowl, mash half of abanana, and mix with the egg, oil, and brown sugar. Add thegranola/buttermilk mixture to this and stir to combine.In a separate bowl, blend the whole wheat pastry flour withthe baking soda and salt. Fold this into the banana andgranola mixture until just combined. Allow the batter to restfor 15 minutes. (continued next page) Photo: Michael Litchfield
    • BREAKFAST 7Meanwhile, prepare a seasoned cast iron pan or griddle tocook the pancakes. Heat the skillet over medium to high heat. no bakeBrush it lightly with oil or spray with cooking spray. breakfast cookiesSpoon 1/4 cup of batter into the pan and allow to cook untilthe edges are set, about 3 minutes. When the edges are set, INGREDIENTSflip the pancakes and cook on the other side to golden brown. 1 cup of dry oats 1/4 cup of ground flax seedRemove from the skillet and garnish with the rest of the 1/2 cup toasted coconut flakes 1/4 cup of chocolate chipsbanana and a small amount of pure maple syrup. 2 tablespoons of sunflower 1/2 cup creamy peanut butter seeds, unsalted (or substitute (or substitute Nutella) chia seeds) 1/4 cup of chunky peanut butter 2 tablespoons of unsalted nuts, chopped 1 tablespoon of honey 1/2 cup of dried fruit, roughly 1 teaspoon of vanilla extract chopped DIRECTIONS Stir all ingredients in a bowl and mix thoroughly. Now test the consistency. If it sticks together, you are ready to make your cookie bites. If your batter is too dry, then add some more peanut butter or honey. If it is too wet, add some more oats or flax seed. Roll your bites into about 1-inch balls and place them in the refrigerator to set for about half an hour. Remember to store them in the refrigerator in an airtight container.
    • BREAKFAST 8Photo: Michael Litchfield
    • HEALTHIERAPPETIZERS
    • APPETIZERS 10roasted caprese pastacauliflower saladwith fresh herbs INGREDIENTSand parmesan 2 tablespoon basil pesto 1 cup cherry tomatoes 2 oz cooked penne pasta 1/2 cup fresh spinach leavesINGREDIENTS 11/2 oz fresh mozzarella, 1/2 cup fresh basil, chopped chopped into bite sized pieces12 cups cauliflower florets 3 garlic cloves, minced(about 2 heads) 1/4 cup (1 ounce) grated fresh DIRECTIONS11/2 tablespoons olive oil Parmesan cheese Combine all ingredients together in a small bowl and mix.1 tablespoon chopped 2 tablespoons freshfresh parsley lemon juice2 teaspoons choppedfresh thyme 1/2 teaspoon salt classic wedge2 teaspoons choppedfresh tarragon 1/4 teaspoon pepper salad INGREDIENTSDIRECTIONS 2 hearts of romaine, 2 slices cooked bacon, crumbled quartered lengthwise withPreheat oven to 450°. Place cauliflower in a large roasting cores removed 2 ounces crumbled blue cheesepan or jelly-roll pan. Drizzle with oil; toss well to coat. 1/4 cup chopped fresh chives 1/2 cup Buttermilk Ranch DressingBake at 450° for 20 minutes or until tender and browned,stirring every 5 minutes. Sprinkle with parsley, thyme, DIRECTIONStarragon, and garlic. Bake 5 minutes. Place 2 romaine quarters on each of 4 salad plates. SprinkleCombine cauliflower mixture, cheese, and remaining with chives, bacon and blue cheese. Drizzle with Buttermilkingredients in a large bowl; toss well to combine. Ranch Dressing and serve.
    • APPETIZERSBREAKFAST 11veggie quinoastuffed acornsquashINGREDIENTS1 large acorn squash 1/2 teaspoon sea salt1 cup cooked quinoa 1/4 teaspoon thyme1 cup frozen peas & carrots 1/4 teaspoon tarragon2 tablespoons olive oil, 1/4 teaspoon grounddivided black pepper2 cloves of garlic, minced 2-3 tablespoons grated Photo: Michael Litchfield parmesan cheese (optional)2 tablespoons dicedyellow onion 1/2 cup frozen corn While the squash is baking, heat the remaining 2 tablespoons of olive oil in a medium skillet. Add the garlic and onion,1/4 cup vegetable broth 1 small red bell pepper, diced and saute for about 1-2 minutes, until they become fragrant and the onion becomes slightly translucent. Add the dicedDIRECTIONS pepper and cook for about 1 minute, then add the rest ofPreheat the oven to 375°. Lightly grease a shallow baking the veggies. Cook for another minute or so, just enough todish and set aside. start thawing out the frozen veggies. Add the quinoa and the broth and mix together until well combined.Cut the squash in half cross-wise and remove the seeds.Brush the squash with the olive oil, sprinkle with salt & When the squash is finished baking, remove from oven andpepper, and place cut-side down in the baking dish. Bake for carefully turn the squash halves over. Stuff with a generousabout 35 minutes, until tender. amount of the quinoa & vegetable mixture, sprinkle with a bit of parmesan cheese, and return to the oven for about 5 minutes. Remove from heat.
    • APPETIZERS 12red and black asian chickenfruit salad lettuce wrapsINGREDIENTS INGREDIENTS2 red plums, pitted and sliced 1/2 teaspoon cinnamon 1 can of drained 1 chopped red bell pepper mandarin oranges1 cup raspberries 2 tablespoons unsalted shelled 1/2 peeled and chopped pistachios, chopped 1/4 cup plum sauce English cucumber1 cup blueberries 3 mint leaves, coarsely torn 1 tbsp rice wine or wine vinegar 2 thinly sliced scallions1 teaspoon sugar or honey (about 1 tablespoon) 1 tbsp grated fresh ginger 8 leaves of romaine lettuce1 tablespoon fresh orange juice 4 cups of choppedDIRECTIONS cooked chickenMix together sugar or honey, orange juice and cinnamon. DIRECTIONSToss in plums, raspberries, and blueberries. Let it stand for 15minutes. Serve sprinkled with pistachios and mint. Combine plum sauce, vinegar and ginger in a large bowl and stir together. Mix the oranges, chicken, pepper, cucumber and scallions into the same bowl and toss all of the elements together. Lay out lettuce leaves on a plate. Then, add contents from the bowl onto each leaf of lettuce.
    • APPETIZERS BREAKFAST 13Photo: Michael Litchfield
    • APPETIZERS 14colorful melon andchopped salad prosciutto saladwith garbanzo with parmigianino-beans reggianoINGREDIENTS INGREDIENTS1 14-ounce can garbanzo 1/4 cup lemon juice 3 cups cubed honeydew melon 1/4 teaspoon freshly groundbeans, drained and rinsed (about 1/2 medium melon) black pepper 2 tablespoons apple3 Roma tomatoes, seeded cider vinegar 3 cups cubed cantaloupe 2 ounces thinly slicedand diced (about 1 medium melon) prosciutto, cut into thin strips 3-4 tablespoons olive oil1 English cucumber, diced 2 tablespoons thinly sliced 1/2 cup (2 ounces) shaved fresh Salt and pepper to taste fresh mint Parmigiano-Reggiano cheese2-3 green onions (scallions),diced 4 ounces feta cheese, 1 teaspoon fresh lemon juice crumbled (optional)1 orange or red bell pepper,diced 2 tablespoons chopped DIRECTIONS fresh basil Combine first 5 ingredients, tossing gently. Arrange melonDIRECTIONS mixture on a serving platter. Arrange prosciutto evenly over melon mixture; sprinkle with Parmigiano-Reggiano. GarnishCombine the first nine ingredients in a large bowl and toss to with cracked black pepper and fresh mint springs, if desired.combine. Season with salt and pepper. Just before serving,stir in feta cheese and basil, and serve.
    • A HEALTHIERLUNCH / DINNER
    • LUNCH / DINNER 16SouthwesternStuffed SpaghettiSquashIngredients Directions1 spaghetti squash 1 tablespoon Mexican oregano Preheat oven to 375°. Roast squash on a baking sheet for 50 (or regular oregano) minutes. Let cool another 30 minutes, then cut in half. Spoon2 tablespoons extra-virginolive oil 1 red bell pepper, chopped out the seeds, then using a fork, scrape up the flesh, making the “spaghetti.” Heat oil in a medium skillet. Add the onion,½ red onion, chopped 1 tablespoon chili powder garlic, jalapeno pepper and red bell pepper. Sauté 2 minutes.3 garlic cloves, minced 1 tablespoon ground cumin Add cumin, Mexican oregano, chili powder and a pinch of salt and pepper. Sauté for another minute. Add the beans, corn1 jalapeno pepper, minced 1 cup frozen corn, thawed and cilantro.(optional - leave seeds in formore heat) Salt and freshly ground pepper Stir to combine. Squeeze in the lime juice and stir. Add in1 cup grated low-fat cheddar ½ cup freshly torn cilantro, half the “spaghetti” to the bean mixture and stir to combine.cheese plus more for garnish Taste and season accordingly. Switch oven to broil. Stuff each1 can black beans 1 lime squash half with the mixture and top with grated cheese. Put(drained and rinsed) it back under the broiler until the cheese melts. Serve hot.
    • LUNCH / DINNER 17Slow-Cooker Beef Basil Chicken PastaPot Roast Ingredients 8 ounces pasta 1 teaspoon sugarIngredients 2 teaspoons olive oil 2 cups boneless chicken breast18-ounce package presliced ¼ cup water halves, cooked and cubedmushrooms ½ cup finely chopped onion 1 tablespoon Worcestershire ¼ cup chopped fresh basil18-ounce container sauce 1 clove garlic, choppedrefrigerated prechopped ½ teaspoon saltgreen bell pepper ½ teaspoon black pepper 1 can diced tomatoes ¼ cup Parmesan cheeseCooking spray Pinch of salt¼ cup plus 2 tablespoons 1 pound boneless shoulder Directionsketchup pot roast In a large pot of salted boiling water, cook pasta for about 10 minutes. Drain and set aside.DirectionsPlace mushrooms and bell pepper in a 3 ½- to 4-quart In a large skillet heat oil over medium heat. Sauté the onionselectric slow cooker coated with cooking spray. and garlic. Stir in the tomatoes, sugar, chicken, basil, salt and hot pepper sauce. Reduce heat to medium and cover skillet.Combine ketchup and next four ingredients in a small bowl, Simmer for about 5 minutes, stirring frequently until mixturestirring until blended. is hot and tomatoes are soft.Heat a large nonstick skillet over medium-high heat. Coat Toss sauce with hot cooked angel hair pasta to coat. Servepan and roast with cooking spray. Cook 3 minutes on each with Parmesan cheese.side or until browned. Place roast over vegetables in cooker;pour ketchup mixture over roast. Cover and cook on high forone hour. Reduce heat to low; cook six to seven hours or untilroast is very tender. Serve vegetables and sauce over roast.
    • LUNCH / DINNER BREAKFAST 18Photo: Michael Litchfield
    • LUNCH / DINNERBREAKFAST 19Chili-Garlic Side: Brown Rice 1 cup brown rice 2½ cups cold waterGlazed Salmon Directionswith Brown Rice Start by bringing the water to a boil. Add the rice and bring it back to a boil. Give it one stir.Ingredients3 tablespoons chili sauce ¾ teaspoon low-sodium Cover the pot, lower the heat to a simmer and set a timer. Itwith garlic soy sauce can take 45-55 minutes to cook brown rice until the water is completely absorbed.3 tablespoons minced green 2 4-to-6-ounce salmon filletsonions (about three greenonions) Cooking spray1½ tablespoons low-sugarorange marmaladeDirectionsPreheat broiler. Meanwhile, combine first four ingredientsin a small bowl and brush half of chili sauce mixture oversalmon fillets.Place fillets, skin side down, on a baking sheet coated withcooking spray first. Broil fish for 5 minutes. Remove fromoven, brush with remaining chili sauce mixture, and broil 2more minutes until fish flakes easily when tested with a forkor until cooked to your liking. Serve while hot and enjoy! Photo: Michael Litchfield
    • LUNCH / DINNERBREAKFAST 20 Photo: Michael Litchfield Photo: Michael Litchfield Photo: Michael Litchfield
    • LUNCH / DINNERBREAKFAST 21Green chile corn Directionschowder Roast the green chiles in a 375-degree oven over a baking sheet (or slather them in oil and roast over an outdoor grill, turning frequently). When the skin is black all around, putIngredients the chiles in a brown paper bag or saucepan with a lid and seal, letting them steam 10-15 minutes. When finished, peel1 tablespoon butter 4-5 ears fresh corn, the skins and remove the stems and inner core (if you don’t shucked and with kernels want it spicy, remove all the seeds). Set aside and reserve any1 tablespoon olive oil shaved off cobs liquid left over from the chiles.1 small onion, peeled 2 bay leavesand diced Next, shuck the corn, cleaning off all the silk, and shave the ½ teaspoon ground cumin2 shallots, peeled and diced kernels from the cobs using a sharp paring knife, slicing down 1 16-ounce box vegetable stock each inverted cob. Set kernels and shaved cobs aside.3 cloves garlic, peeled (or use chicken stock if youand chopped prefer) Place a large soup kettle over medium-low heat and add2 large carrots, peeled Water to cover butter and oil. When hot, add onion, shallot and bay leavesand chopped and cook, stirring occasionally with a dash each of salt and ½ cup whipping cream pepper, until translucent. Add garlic, carrots, celery, cumin2 stalks celery, peeledand chopped Salt and pepper to taste and chiles, along with any liquid left over from roasting, and cook another 5-10 minutes, stirring occasionally. Add4 large green chiles (such as Fresh cilantro, chopped potatoes, corn kernels and cobs, stock, water to cover, andAnaheim, Hatch or Poblano), (optional) salt and pepper to taste. Cook 45 minutes or so and add saltroasted, peeled and diced and pepper as needed. Remove cobs, stir in whipping cream1 pound Yukon gold potatoes, and serve garnished with chopped cilantro, if desired.chopped
    • LUNCH / DINNERBREAKFAST 22Crock PotChicken StewIngredients2 pounds boneless, 1 teaspoon paprikaskinless chicken breasts,cut in 1-inch pieces 1/2 teaspoon pepper2 cans fat-free chicken broth 1/2 teaspoon rubbed sage3 cups potatoes, peeled 1/2 teaspoon dried thymeand cubed 6 ounces tomato paste1 cups onion, chopped 1/4 cup cold water1 cup celery, sliced 3 tablespoons cornstarch1 cup carrots, thinly slicedDirectionsCombine all ingredients, except water and corn starch, incrock pot. Cover and cook on low for six to eight hours. Afterthe time has passed, turn on high. Mix corn starch and water,stir until smooth. Stir into stew. Cook uncovered 30 minutesmore or until the vegetables are tender. Photo: Michael Litchfield
    • LUNCH / DINNERBREAKFAST 23Baja Style FishTacosMarinade Ingredients Slaw Ingredients½ cup vegetable oil 1½ teaspoon minced garlic 2 cups fine shredded cabbage 2 tablespoon minced red onion3 tablespoon lime juice 2 pounds Halibut or other 2 teaspoons lime juice 2 teaspoons minced jalapeno “meaty” fish, sliced into 2-inch5 teaspoon chili powder thick strips 2 teaspoons honey 2 teaspoons chopped cilantro1½ teaspoon cumin 8 each whole wheat or spelt Directions flour tortillas (8”)1½ teaspoon ground coriander Combine all the ingredients. Allow the mixture to sit at leastDirections 30 minutes before serving.Mix all of the ingredients for the marinade together. Cover Chipotle Lime Mayo Ingredientsthe fish with marinade and refrigerate for at least 30 minutes. 4 cloves garlic, minced 1 tablespoon lime juice, freshMeanwhile, prepare the slaw and the chipotle mayo. Set eachaside until ready to assemble the tacos. Clean and preheat ½ cup reduced fat ½ chipotle chili in adoboyour grill. Grill the marinated fish until cooked through. Use a mayonnaise sauce, minced.spatula to turn the fish, do not use tongs (they tend to tearthe fish flesh). Remove the fish from the grill and set aside. DirectionsLightly grill the tortillas to warm them. Assemble the tacos Combine all ingredients. Season to taste.with the fish, slaw and garnish with chipotle mayo. Enjoy!
    • HEALTHIERDESSERTS
    • DESSERTS 25Pumpkin Carrot pumpkin and carrots to this sugar mixture and beat until well blended. Slowly add the flour mixture and mix thoroughly,Swirl Bars then spread into prepared pan. Drop teaspoonfuls of cream cheese topping over the batter and swirl mixture with a spoon.Ingredients Bake for about 25 minutes or until wooden toothpick inserted in the center comes out clean. Cool before serving. It can be1 cup all-purpose flour ½ cup brown sugar, firmly stored in a sealed container in the refrigerator. packed (or ½ cup Splenda1 cup whole wheat flour brown sugar) cream cheese topping Ingredients2½ teaspooons pumpkin 2 large eggspie spice 4 ounces light cream cheese ¼ cup of granulated sugar 2 large egg whites (aka Neufchatel) (or ¼ cup Splenda baking sugar1 teaspoon baking soda or 1/8 cup of Truvia baking sugar) 1 can (15 ounce) pure pumpkin 1 tablespoon of milk½ cup granulated sugar puree (not pumpkin pie filling)(or ½ cup Splenda bakingsugar or 1/3 cup Truvia 1½ cups finely shredded carrots Directionsbaking sugar) Cream cheese topping (recipe Blend all three ingredients above thoroughly until mixed1/3 cup Brummel and Brown, is below) through completely. Now it is ready to be swirled into thesoftened (or other butter pumpkin carrot batter.substitute variety that youknow bakes well)DirectionsPreheat oven to 350 degrees F. and spray a jelly roll pan or a13x9 inch pan with cooking spray.Combine the following ingredients in a small bowl: all-purpose flour, whole wheat flour, pumpkin pie spice, bakingpowder and baking soda.In a larger mixing bowl, beat sugar, butter substitute andbrown sugar until crumbly. Then add eggs, egg whites,
    • DESSERTSBREAKFAST 26Pumpkin SmoothieIngredients1 cup of ice Nutmeg and cinnamon to taste1 cup of pure pumpkin Artificial sweetener to taste (Stevia is recommended)½ teaspoon vanilla extract ½ cup skim milk or plain yogurtDirectionsMix in blender until the mixture is slushy. Tastes just like coldpumpkin pie without all the calories! Obviously there is nocrust, so be a little creative and find some low-fat grahamcrackers or vanilla wafers to scoop up the mixture with,almost like it’s a pumpkin dip. Photo: Michael Litchfield
    • DESSERTSBREAKFAST 27Brownies withSpinach andCarrotsIngredients DirectionsNonstick cooking spray 2 tablespoons trans-fat-free Preheat oven to 350°. Coat an 8x8 baking pan with cooking soft tub margarine spread spray. Melt the chocolate in a double boiler or over a very3 ounces semisweet or (You can also substitute forbittersweet chocolate low flame. In a large bowl, combine the melted chocolate, prune puree. One prune or dried plum, add a little water vegetable purees, sugar, cocoa powder, margarine and1/2 cup carrot puree vanilla, and whisk until smooth and creamy, 1 to 2 minutes. and add to food processor)1/2 cup spinach puree 2 teaspoons pure vanilla extract Whisk in egg whites. Stir in the flour, baking powder and salt(Use frozen spinach andlet thaw and then put into 2 large egg whites with a wooden spoon. Pour the batter into the pan and bakefood processor) 35 to 40 minutes. 3/4 cup oat flour or all-purpose1/2 cup firmly packed light or flourdark brown sugar Cool completely in the pan before cutting into 12 bars. Do not 1/2 teaspoon baking powder serve warm because you will taste the spinach.1/2 cup unsweetenedcocoa powder 1/2 teaspoon saltCARROT PUREETo make the carrot puree, cut carrots into coins and placein microwave safe dish with just a little water. Cook coveredon high for about 6 minutes until carrots are very soft. Mashthem with a fork or blend in food processor or blender.
    • DESSERTSBREAKFAST 28Skinny MuddyBuddiesIngredients2 cups Fiber One Honey 2 tablespoons Creamy AllSquares Natural Peanut Butter4 tablespoons, I Can’t Believe 1 package Fat Free Sugar FreeIt’s Not Butter Vanilla Pudding 2 squares Reduced Fat Chocolate Almond BarkDirectionsMelt the butter, natural creamy peanut butter and chocolatealmond bark in large mixing bowl over the stove. After, pourmixture over the Fiber One Honey Squares. Let the mixturecool for about 20 minutes. After mixture has hardened,pour into a large Ziploc bag, add box of pudding mix andshake gently. Photo: Michael Litchfield
    • DESSERTSBREAKFAST 29HOMEMADE Whisk in the remaining 11/2 cups milk. Cover and refrigerate until chilled, at least 2 hours. Whisk the ice cream mixtureICE CREAM and pour into the canister of an ice cream maker. Freeze according to manufacturer’s directions. If necessary, placeVanilla the ice cream in the freezer to firm up before serving.Ingredients Chocolate11/2 teaspoons unflavored 3 large egg yolks Ingredientsgelatin 1 14-ounce can nonfat 11/2 teaspoons unflavored 1 14-ounce can nonfat1 tablespoon water sweetened condensed milk gelatin sweetened condensed milk3 cups low-fat milk, divided 1 vanilla bean 1 tablespoon water 1/4 cup unsweetened cocoa powder 3 cups low-fat milk, dividedDirections 2 ounces chopped 3 large egg yolks unsweetened chocolateSprinkle gelatin over water in a small bowl; let stand, stirringonce or twice, while you make the base for the ice cream. DirectionsPour 11/2 cups milk into a large saucepan. Cut vanilla bean in Sprinkle gelatin over water in a small bowl; let stand, stirringhalf lengthwise; scrape the seeds into the milk and add the once or twice, while you make the base for the ice cream.pod. Heat the milk mixture over medium heat until steaming.Whisk egg yolks and condensed milk in a medium bowl. Pour 11/2 cups milk into a large saucepan. Add cocoa andGradually pour in the hot milk, whisking until blended. Return chocolate to the milk. Heat the milk mixture over mediumthe mixture to the pan and cook over medium heat, stirring heat until steaming. Whisk egg yolks and condensed milkwith a wooden spoon, until the back of the spoon is lightly in a medium bowl. Gradually pour in the hot milk, whiskingcoated, 3 to 5 minutes. Do not bring to a boil or the custard until blended. Return the mixture to the pan and cook overwill curdle. medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3 to 5 minutes. Do not bring to aStrain the custard through a fine-mesh sieve into a clean boil or the custard will curdle.large bowl. Add the softened gelatin and whisk until melted. (continued next page)
    • DESSERTSBREAKFAST 30Strain the custard through a fine-mesh sieve into a clean Directionslarge bowl. Add the softened gelatin and whisk until melted.Whisk in the remaining 11/2 cups milk. Cover and refrigerate Sprinkle gelatin over water in a small bowl; let stand, stirringuntil chilled, at least 2 hours. once or twice, while you make the base for the ice cream.Whisk the ice cream mixture and pour into the canister of Pour 11/2 cups milk into a large saucepan. Add cocoa andan ice cream maker. Freeze according to manufacturer’s chocolate to the milk. Heat the milk mixture over mediumdirections. If necessary, place the ice cream in the freezer to heat until steaming. Whisk egg yolks and condensed milkfirm up before serving. in a medium bowl. Gradually pour in the hot milk, whisking until blended. Return the mixture to the pan and cook overCherry and White medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3 to 5 minutes. Do not bring to aWalnut Chunk boil or the custard will curdle.Ingredients Strain the custard through a fine-mesh sieve into a clean large bowl. Add the softened gelatin and whisk until melted.11/2 teaspoons unflavored 1/4 cup unsweetened cocoa Whisk in the remaining 11/2 cups milk. Cover and refrigerategelatin powder until chilled, at least 2 hours.1 tablespoon water 2 ounces chopped unsweetened chocolate Whisk the ice cream mixture and pour into the canister of3 cups low-fat milk, divided an ice cream maker. Freeze according to manufacturer’s 1/2 cup fresh or frozen3 large egg yolks directions. During the last 5 minutes of freezing, add cherries chopped cherries and white chocolate chunks to the ice cream maker. If1 14-ounce can nonfat 1/2 cup white chocolate chunks necessary, place the ice cream in the freezer to firm upsweetened condensed milk before serving.
    • CONTRIBUTORSBREAKFAST 31 BREAKFAST Berry yogurt parfait: Recipescollected.com Quinoa egg bake: Grace Derocha Granola banana pancakes: Stacy Sloan No bake cookies: Grace Derocha Healthy green smoothie: Grace Derocha APPETIZERS Melon and Prosciutto salad with parmigiano-reggiano: MyRecipes.com Red and Black Fruit Salad: Grace Derocha Veggie quinoa stuffed acorn squash: Poor Girl Eats Well Asian chicken lettuce wraps: Jacki Halas Roasted cauliflower with fresh herbs parmesan: CookingLight.com Colorful chopped salad with garbanzo beans: Grace Derocha Caprese pasta salad: TheDailyMuse.com Classic wedge salad: EatingWell.com LUNCH/DINNER Southwestern stuffed spaghetti squash: Grace Derocha Chili-garlic glazed salmon with brown rice: CookingLight.com Green chili corn chowder: Sven Gustafson Crockpot chicken stew: Jodi Davis Slow-cooker beef pot roast: Grace Derocha Baja fish tacos: Stacy Sloan/Michael Geiger Basil chicken pasta: Serious Eats DESSERTS Pumpkin carrot swirl bars: Grace Derocha Pumpkin Smoothie: Jodi Davis Brownies with spinach and carrots: Grace Derocha Skinny muddy buddies: Pinterest Cherry and white walnut chunk ice cream: EatingWell.com
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