The Truth About Tofu

What is Tofu? Simply, it is cheese made from soy milk.

• You like cheese, right? This "soy cheese" is safe for those with cow's milk or dairy allergies, known as lactose intolerance.

Why should I eat tofu and other soy foods?

• Heart disease- Soy plus a low fat diet may decrease your LDL (bad) cholesterol.
• Weight loss- The protein in soy helps curb appetite.
• Cancer- Soy contains cancer fighting agents (called phytochemicals and isoflavons).
• Diabetes- Soy has a little effect on blood sugar.

What does tofu taste like? Tofu tastes however you want it to taste!

• Tofu takes on the flavor of whatever it is cooked with, such as sauces, spices, and vegetables. Tofu is most well known for being used in stir-fry dishes.

How much soy or tofu should I eat?

• 1 serving, or 3 ounces, of tofu per day is recommended for healthy adults.
• The FDA recommends 25 grams per day of soy protein and a low fat diet to help reduce LDL (bad) cholesterol and the risk for heart disease.

Where can I find tofu?

• Tofu is found in the refrigerated health- food section of the grocery store
• Morning star products in the freezer section (soy burgers, etc.)

How do I warm- up my family to tofu? My tofu-ranch dressing/ dip recipe has been loved by even the pickiest of eaters (Just let them think its regular ranch dressing first).

Tofu- ranch dressing/ dip:

• 1 packet of powdered ranch dressing mix
• 1 package/ box of tofu
• Optional- add 1 package of light cream cheese to thicken up the dip. You may need to do this by hand.

Use a blender to combine the above ingredients.

Enjoy your soy!

Turnip fries, my new obsession!

Its super easy and super tasty...

Although I have only attempted this once, i was so excited about the yummy-ness I had to post about it!

Ingredients:

• 1 turnip (100g raw= ~28 calories, SUPER LOW compared to potatoes) 
• Cajun seasoning or another seasoning of your choosing
• Cooking spray (olive oil or butter flavor)
• Paper towels

Directions:

1. Preheat over to 450 degrees.
2. Cut up your turnip into shoe string sized fries (thin)
3. Season them and let them sit (about 15 minutes) on a paper towel to help remove the excess moisture (this is helpful to create crispyness, the salt in the seasoning helps to draw out the moisture so you may need to use 1/8th teaspoon of salt if using Mrs.Dash or other salt free herbs). Dab the fries with a dry paper towel if needed prior to placing them on a cookie sheet.  
4. Spray a cookie sheet with cooking spray then spread out the fries. 
5. Cook for about 20-25 minutes, flip the fries half way through. 
6. Enjoy! I didn't even need ketchup

Nutrition facts: 100g raw= ~28 calories, SUPER LOW compared to potatoes which are 75 calories per 100g

Yellow Squash Ribbons with Red Onion and Parmesan

Top 10 Super Foods

It is important to eat a variety of foods (and colors of foods) every day. Which foods should you try to eat every day? The following is my top 10 choices of nutrient dense foods.

1. Beans and Legumes: The best beans and legumes that you can eat are black beans, red beans, and edemame (soy beans which are really legumes). These beans are high in fiber, iron, protein, and contain cancer fighting antioxidants. As a general rule, the more rich in color a food is, the more nutrients it has. 

2. Berries: Their color is indicative of their high level of antioxidants.  

3. Soy products: Soy intake has been shown to lower the risk of heart disease. These foods are rich in antioxidants, fiber, and protein. In fact, soy milk has as much protein as cow's milk but contains 0mg of cholesterol.  Try substituting animal products with soy products such as soy milk, soy cheese (known as Tofu), and edemame at least once per week.

4. Broccoli: Not only is this veggie high in fiber but is a dairy-free source of calcium. Like many of the foods on this list, it contains anti-cancer properties known as phytochemicals. These phytochemicals also boost the immune system. Broccoli is related to cabbage, kale, cauliflower, and Brussles sprouts which are also blessed with the above nutritional benefits. 

5. Whole grains: The fiber found in whole grains may lower the risk of heart disease, cancer, diabetes, cholesterol, and high blood pressure. Some examples of whole grains are quinoa, oats, brown rice (which is gluten free), and whole wheat products. 

6. Almond Milk: At only 40 calories per unsweetened cup, this low calorie drink can help enhance bone health and aid in weight loss, diabetes management, and heart disease. It contains more calcium than cow's milk (45% of the daily value vs.  30% in cow's milk). It contains 0mg cholesterol, filling fiber, and healthy monounsaturated fat which helps to keep you feeling full and prevents blood sugars from increasing rapidly. Try replacing 1 glass of cow's milk per day with almond milk.

7. Salmon: The brain boosting power found in this fish is due to the high amount of polyunsaturated fatty acids known as Omega-3's. These fatty acids have been shown to reduce inflammatory diseases such as arthritis and may play a role in reducing the incidence of cancer, heart disease, and depression. 

8. Dark green leafy veggies like spinach: The darker the green, the greater the nutrition. For example, spinach contains fiber, magnesium, vitamin A, vitamin K, Iron, calcium, and potassium. Replace your iceburg lettuce with a romaine and spinach mixture to enhance the cancer fighting properties of your salad today!

9. Fat free dairy like yogurt: Many varieties of yogurt are now fortified with pre and probiotics which are the good bacteria that help our digestive systems. Fat free yogurt can help with weight loss because it is a good low calorie snack that also contains protein which helps keep you full. Dairy is a good source of calcium which plays an important role in bone health. 

10. Water: Dont underestimate the power of a glass of water. A well hydrated body has healthy teeth, skin, and possibly body weight. Tap water is usually fortified with fluoride which keeps our teeth strong and healthy. Additionally, water keeps our skin moist, is a crucial component of your body's metabolism, helps curb cravings, and keeps you feeling full and energized. Be sure to drink at least 8 ounces of water per day. If you are thirsty you are already dehydrated.

Super food supper

Baked salmon and rice with Raspberry and spinach salad

Serves 4

Ingredients:

• 4 Salmon fillets (3 oz each)
• Cajun seasoning, to taste
• 2 cups brown (or wild) rice or quinoa (1/2 cup per person)
• 2 cups romaine lettuce
• 1 cup fresh spinach leaves 
• 1/4 cup frozen edemame, thawed and shelled 
• 1/2 cup frozen berries, thawed and sliced
• Kraft light raspberry vinaigrette dressing (2 TBSP per person)
• 2 ounces of sliced almonds (1/2 ounce per person)

Directions:

1. Preheat oven to 350
2. Place salmon fillets on a Pam sprayed cookie sheet (with tinfoil under them if desired), skin side down (for skinless fillets, do not worry which side is on bottom). Shake Cajun seasoning on top of salmon. Bake for 20-25 minutes or until flakes are easily removed with a fork. 
3. Meanwhile, prepare rice according to instructions on container. 
4. Mean while prepare salad by combining the remaining ingredients, except dressing, in a bowl and tossing. Help your kids form healthy habits by serving 2 TBSP salad dressings on the side in small cups.

Sources: HyVee Seasons Healthy Living Recipes cook book

Leah Lunch: Fruity chicken wrap and my signature salad

The following is for 1 meal (1 serving). Adjust recipes accordingly. The salad always gets rave reviews. (Sorry, no pictures today)


Wrap ingredients:

• 1 low calorie wrap, like la tortilla factory ones (I used a small one because I was going to have salad with it)
• 6 large black grapes, sliced in half
• 1 wedge of The Laughing Cow Light Cheese (I used Swiss)
• 1/2 of a Cuttie (Clementine), pealed and segmented
• 1 Tablespoon Kraft Light Raspberry Vinaigrette
• 1.5 ounces of deli chicken or baked chicken breast, cut into strips

Directions: Spread cheese on wrap then add other ingredients. Fold bottom of wrap up about 1/4th of the way over toppings. Holding the bottom of the wrap in place, fold one side of the wrap over the other toppings. I use some of the cheese to keep the wrap together once its finished.


Salad Ingredients

• 1- 2 Tablespoons (or less) of Seasoned Rice Vinegar, a little goes a long way
• Olive oil cooking spray, just enough to coat the top of the lettuce. Do not drowned your lettuce!
• 1-2 cups Romain lettuce
• 1/4 cup Raw tomatoes, diced OR 2 tablespoons dried cranberries (Higher calorie choice, 1/3 cup is 130 calories)
• 10 grams (about 2-3 tablespoons) Fiber One Original cereal (about 20 calories) OR 1/2 ounce sliced almonds ( around 80-100 calories )
• 1 Tablespoons of red onion, finely diced. Even if you don't like onion, you really need it in this salad for the full flavor.
• 2 Tablespoons Fat Free Feta Cheese (Presidents brand is best)
• Dash garlic powder, oregano, and pepper
• Optional: 1/8th of a Slimacado (1/3 the calories of a regular avocado, at HyVee by the regular avocados)

Directions: Throw it all together!

mashed cauliflower

Instead of mashed potatoes, try mashing cauliflower. It saves calories and gets in a serving of healthful veggies.

- This recipe courtesy of a patient, thanks for sharing!

Ingredients:

• 1 head steamed cauliflower (over cooking is a little preferable)
• 1 tablespoon olive oil
• 1/2 cup buttermilk
• Buttermilk has more sodium than regular milk, but less fat than whole milk.
• If you do not have butter milk, you can make "sour milk" by adding 1/2 tablespoon of vinegar to 1/2 cup of skim milk and let it sit for about 5 minutes.
• salt & pepper to taste
• Chives to taste

Directions: 

 

Put the steamed cauliflower is a mixer and add olive oil. Allow the mixer to puree the cauliflower. Add buttermilk and allow the mixer to mash the cauliflower fully. Add salt & pepper to taste.

Holiday Dishes: Creamy Green Bean Casserole Recipe

Casseroles are quick and easy way to create a holiday dish that is unique to you.

I tweaked a few ingredients using Campbell's Original Green Bean Casserole recipe to create a casserole that is unique to my tastes, plus its healthy!

Ingredients

• 2  cans (10 3/4 ounces each) Campbell's® Condensed Cream of Mushroom Soup (98% Fat Free or 25% Less Sodium)
• 1  cup  milk, 2% or less
• 2 teaspoons low sodium soy sauce
• 1/4  teaspoon  ground black pepper
• 8  cups  cooked cut green beans 
• Recommend frozen over canned, if using canned use no added salt
• 1 medium (1 2/3 cups) white or yellow onion, sliced or diced
• 3/4 cup sliced almonds or cashews (for a crunchy topping) OR
• OR 1/2 cup of bread crumbs (mixed with 1 tablespoon of melted smart balance spread)
• OR 1/2 cup of the traditional fried onions since I have omitted the use of fried onions inside the casserole
• OR A mixture of any of the above topping suggestions as long as it does not exceed 1 cup of toppings. 
• Optional: Add 1/2 cup Canadian bacon, diced
• Optional: Add 1/2 cup chopped red pepper (makes this dish festive for Christmas)
• Optional: Add 1/2 cup other vegetables like mushrooms, asparagus, peas, or broccoli to the dish

 

Directions:

1. Saute raw onions in a pan (spray with pam first) on medium heat. After about 10 minutes add 2 TBSP water to pan and continue to cook until caramelized about 10 more minutes.  Let cook for 5-10 minutes.
2. Preheat oven to 350°F.
3. Stir the soup, milk, soy, black pepper, beans, and sauteed onions in a 3-quart casserole (add optional ingredients now).
4. Bake at 350°F. for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture and top with the almonds.
5. Bake for 5 minutes or until the almonds are golden brown.  

Enjoy!

Nutrition Facts

Yield: 12 servings

Amount per Serving*

Calories 120-140

Calories from Fat 56.9

Total Fat 6.32g

Saturated Fat 0.68g

Cholesterol 1.17mg

Sodium 327.9mg

Total Carbohydrate 13.03g

Dietary Fiber 3.48g

Sugars 3.73g

Protein 5.09

*Nutrient analysis is without optional ingredients, using 1% milk, and 99% fat free soup.

This recipe has been entered on livestrong.com.

If you have your own favorite family holiday recipes please share by posting it as a comment or emailing it to me!

"Save the Day Stuffing" by Hungry Girl

Makes 5 servings
Ingredients:

• 6 slices of light bread (40-45 calories each), left out uncovered for 1-2 nights or toasted
• 1 cup chopped onions
• 1 cup chopped cellery
• 1 cup fat free broth (chicken of vegetable), room temperature
• 1/4 cup fat free liquid egg substitute
• 1 tablespoon light whipped butter or buttery spread (like Promise Light or Smart Balance Light)
• 2 teaspoons minced garlic
• Black pepper, rosemary, and thyme to taste
• Optional: Before baking add 1 ounce of raisins or dried cranberries, 1 medium pear (chopped), 2 tablespoons of sliced almonds, or 1 medium Granny Smith apple (chopped). Each one adds less than 20 calories to each serving.

Directions:

1. Preheat oven to 350 degrees
2. Cut bread into 1/2 inch cubes. Spray a medium baking dish with nonstick spray and place bread cubes evenly along the bottom of the dish.
3. In a medium pot, combine broth, celery, and onions. Cook for 8 minutes over medium heat.
4. Remove pot from heat and add mushrooms and garlic. Season mixture to taste with pepper, rosemary, and thyme. Let cool for several minutes.
5. Add egg substitute and butter to broth mixture and stir. Pour mixture into the baking pan, evenly covering bread cubes. Mix gently with a fork. Bread cubes should be moist, but not saturated. If necessary, add 1-2 tablespoons of water and then mix again.
6. Cover with foil and cook dish in the oven for 20 mintues.
7. Remove foil and fluff and rearrange stuffing. Return dish to oven, uncovered, and cook an additional 15 minutes.

Nutrition Info: Serving is 1 cup; 89 calories, 1.5g fat, 275mg sodium, 17g carbs, 4g fiber, 4g sugar, 5g protein. If you added optional ingredients you will need to factor them in. The above analysis does not include them.


This recipe was taken from the Hungry Girl cookbook "200 meals under 200 calories"

Gluten Free Thanksgiving

The following blog is a summary from

October 2010 Issue
Thanksgiving, Gluten Free and Satisfying — Safe and Healthful Foods for Clients
By Lenora Dannelke
Today’s Dietitian
Vol. 12 No. 10 P. 8

“Thanksgiving is one of the easiest meals for people with celiac disease, as long as you’re doing everything fresh,” says Frank Baldassare, a gluten-free/allergy-friendly lifestyle authority and host of the online cooking show The Missing Ingredient (http://www.themissingingredienttv.com/), who has firsthand experience living without gluten. And for clients with celiac disease, a worry-free meal provides a great reason to be thankful.


“Turkey is turkey”
Before you add seasonings, stuffing, and sides, the main ingredient in a Thanksgivinning meal is naturally gluten-free.. .tukey.

• Some conventional turkeys are pre-basted and there can be gluten in that basting.
• Solution: buying a free-range or organic turkey, some of the kosher turkeys will state on the label that there’s no gluten. 
• Check the ingredient list on a commercial turkey. 

Evelyn Tribole, MS, RD, an award-winning RD and author with a nutrition counseling practice in Newport Beach, Calif., is familiar with unexpected problems that can arise.

Tribole recommends planning as an essential ingredient of a successful holiday meal. “It can be very easy and very doable if you go over everything ahead of time.

• Hidden sources are an issue,” she says, citing wheat-based soy sauce used in a marinade or glaze as an example. 
• “Another issue—a big one—is cross-contamination.” To illustrate how easily this occurs, Tribole says simply placing a dinner roll on a plate and removing it may result in cross-contamination. Even minuscule amounts of ingredients with gluten on a kitchen prep surface, cutting board, or a cook’s hand can also contaminate other foods.

“The FDA’s legal definition of gluten free is 20 parts per million. To give you a visual, that’s one tiny speck of crumb in a bread,” Tribole says.


The Right Stuff(ing)
“The easiest way to make gluten-free stuffing—and to stretch food dollars in a bad economy—is to hold onto the heels of your gluten-free bread and put them in a bag in the freezer,”

• To make the stuffing, toast the bread directly on an oven rack until [its] brown and dry, break into small cubes, and season with salt, pepper, and fresh herbs.
• These croutons are then ready to go into your favorite bread-stuffing recipe. 

For optimal safety, guests with celiac disease should ask the host to bake the stuffing outside the bird. 


Other grains can be substituted for stuffing. 

• To ensure oats are safe, stick with designated gluten-free products such as those made by Bob’s Red Mill. 
• Kasha, a kind of buckwheat that a lot of kosher people eat, is gluten free and prepared in a gluten-free environment, so you could use that. 
• Quinoa, a great grain with a nutty flavor and a texture like couscous, is a perfect substitute for stuffing. 
• Prerinsed quinoa eliminates the step of washing a naturally occurring film from the grain.
• You can doctor it with dates and nuts and seasonal flavors
 





Kasha (with vegetables)


• Rice. Lundberg (a brand—all certified gluten free)—elevates rice stuffing to gourmet fare.

Quinoa

Sides

Freshly prepared side dishes afford the most control of ingredients.

• Cranberry sauce: Buy some cranberries, boil them in water, add a little tangerine or orange juice and honey, and you’ve got homemade cranberry sauce
• Canned cranberry sauce in itself could be fine, but you have to be careful about where it’s manufactured. If the plant processes wheat products, cross-contamination can occur.

• Traditional green bean casseroles contain glutens. Those crunchy onions on top are made with flour. And if canned soup is used, that has flour, too,” says Tribole. 
• A homemade version, prepared with heavy cream and topped with crisped shallots, supplies a sophisticated substitute.

• Gravy and sauces usually thickened with flour may be prepared with cornstarch or rice flour, or look for gluten-free mixes made by Road’s End Organics and Maxwell’s Kitchen. 

• Whole Foods Market carries an extensive selection of gluten-free products, and a recently debuted gluten-free version of Bisquick will put biscuits on the Thanksgiving table.

Pie and Dessert
The crust.

• Frozen gluten-free crust or mix, prepare the crust with almond flour, or watch the kosher episode of The Missing Ingredient for a fabulous quinoa tart crust recipe. 

• Guests with celiac disease can also ask their host to pour a serving of pumpkin filling into a custard cup. 

• The regular pie and the crustless pie can be baked together in the oven as long as they do not touch. 

• Eating only the filling from a wheat crust is not considered safe for those on a gluten-free diet.
• “When the knife cuts through the crust and is pulled up through the filling, the pie is contaminated,” says Tribole.

Try some alternate desserts, although they may be nontraditional desserts you can use traditional and seasonal ingredients such as pears and apples.

Offer to bring something. Dishes you bring may be nontraditional at first, however, over time they will become traditional to your family's Thanks Giving. My brother always makes chocolate pudding pies (not gluten-free) for the Newmark's Thanks Giving and they are always a big hit. 


Wild Rice Stuffing With Pine Nuts, Dried Cranberries, and Fresh Herbs

Courtesy of Evelyn Tribole, MS, RD
Yields 10 servings
This is the very first gluten-free Thanksgiving stuffing Tribole created after her son was diagnosed with celiac disease, and she notes, “It’s quite tasty!”

Ingredients

• 2 cups wild rice
• 2 cups vegetable or chicken stock
• 1/2 cup pine nuts
• 3/4 cup dried cranberries
• 2 T olive oil, divided
• 2 large ribs celery, finely chopped
• 2 large carrots, finely chopped
• 1 onion, finely chopped
• 1 T fresh thyme leaves
• 1 T minced fresh sage
• 1/2 cup minced parsley
• Freshly ground pepper

Directions

1. Combine rice and stock in a saucepan and add 2 cups of water. Bring to a boil over medium-high heat. Reduce heat to a simmer, partially cover, and cook, stirring occasionally, until rice is tender, about 40 minutes. (Not all of the liquid will be absorbed.)
2. Meanwhile, place a small, heavy skillet over medium-high heat. When it is hot but not smoking, add pine nuts. Toast until nicely browned, stirring constantly, about 3 to 5 minutes. Transfer them to a plate and set aside to cool.
3. Add 1 T of olive oil to a skillet over medium heat. Swirl to coat the pan and cook the celery, carrots, and onion until soft and lightly browned, about 5 minutes. Add the thyme, sage, and parsley and cook 1 more minute. Remove from heat.
4. Heat the oven to 350˚F.
5. When rice is tender, add cooked vegetable mixture to rice. Add reserved pine nuts and cranberries and stir to combine. Add a few grinds of pepper. Taste and adjust the seasonings.
6. Use remaining 1 T of oil to grease a 2 1/2-qt oven-to-table casserole dish. Spoon in rice stuffing and cover. Bake until heated through, 20 minutes. (The stuffing can be prepared up to one day in advance. Refrigerate, covered, and bring to room temperature 1 hour before baking. Increase baking time to 40 minutes to ensure it’s heated through.)

Nutrient Analysis per serving (using vegetable stock)
Calories: 218
Fat: 6 g
Cholesterol: 0 mg
Sodium: 177 mg
Carbohydrate: 37 g
Fiber: 6 g
Sugar: 9 g
Protein: 6 g

Leah Lunch: Easy Orange Chicken with Cranberry Couscous

Today's Leah Lunch was one of the top rated dishes yet!
It contains simple ingredients that are packed with nutrition and are typical to most households.


Serves: 4 people, prep time: less than 10 minutes, cook time: 40-60 minutes.

Nutritional benefits of this meal:

• The couscous is a good source of protein and a good source of fiber.  
• At 8g of protein per serving it is a great option for vegetarians. It has more protein per calorie than peanut butter and many other grain options. 
• Contains 2g of fiber per serving, this is a lower amount of iron per calorie than many other grain options that I have talked about in the past.  
• It does contain gluten. A good substitute for couscous is quinoa which is gluten free.
• The chicken breast is a good source of iron and protein. It is low in fat and sodium.
• It is a naturally gluten free food.
• The OJ that I bought is enriched with vitamin D.
• Many people do not get enough vitamin D because the primary source is the sun but if we use sunscreen we block vitamin D from being able to enter our skin.
• There are very few food sources of vitamin D. Examples are milk, yogurt, and mushrooms.
• OJ and vitamin C typically go hand in hand but not in this dish. By heating the orange juice we will lose most of the vitamin C, which breaks down upon heating.
• You will have to check the ingredients list to make sure that it is gluten free.
• Dried fruit is naturally fat free. Even though it is high in sugar, it is a better option than most other sweets and snacks.  
• Carrots are high in vitamin A, which doesn't break down during cooking. 

Ingredients:

• 2 large Chicken breast, cubed
• 4 cups orange juice, Tropicana 50% reduced sugar (Kroger has their own brand for a lot less money than Tropicana).
• This is 50 calories instead of 100 calories
• 2 teaspoons rosemary
• 1 small bag baby carrots
• Couscous
• Found in the isle with rices and pastas
• 1/2 cup dried fruit such as cranberries
• Nuts such as almonds, cashews, or peanuts. (optional)

Directions:

1. Cook the chicken cubes in a skillet using cooking spray to keep if from sticking to the pan
2. Remove the chicken from the pan and save for later
3. Add the orange juice to a large pot or skillet. Cooking time decreases if you use a larger pot with more surface area. Heat the pot on medium-high heat. Stir occasionally.
• The juice will start to reduce (the water evaporates) and will yield about 1 cup of sauce.
• This may take about 30- 40 minutes depending on the level of heat you use.
• You may be able to reduce cooking time by using condensed OJ but I have never tried it and it may contain more sugar.
• Small bubbles are ok but violent boiling is not recommended because it will burn the sugars in the OJ.
• The OJ is fully reduced when it forms a syrup-like coating around your spoon. See below.

4. Mean while cook the baby carrots in a microwave safe dish with a small amount of water until tender and fully cooked (about 6-8 minutes). Set aside for later.
5. Once you notice the OJ thickening you can slowly sprinkle a small amount of flour (like 1 teaspoon) while stirring. If you add it all at once it will clump.
6. Stir for another minute or 2 then add the chicken and carrots and continue to cook until they are reheated.
7. Add the rosemary to the chicken mixture.
8. Cook the couscous according to the directions on the box it will take less than 10 minutes, you can omit the oil or butter.
9. Add the dried cranberries and nuts to the couscous.

Other Tips:

This dish goes well with steamed broccoli or a side salad.

The above method of mixing the reducing OJ with cooked carrots makes a great side dish.

Follow the plate method when serving this dish!

(1/4th plate is the orange chicken, 1/4th plate is couscous, and 1/2 plate is veggies which includes the carrots)



Enjoy!!!





Health Benefits of Cinnamon

Since fall is finally upon us, I think this is a good time to start talking about cinnamon.

Aside from being extremely flavorful, 1 teaspoon of ground cinnamon contains 6 calories, 1.4 grams of fiber, manganese, and calcium.  The flavanoids in cinnamon act as antioxidants to help fight free radicals.

American culture commonly uses cinnamon in sweet dishes. In the Eastern world cinnamon is added to spicy dishes such as curries in India, and braised dishes in China and Vietnam.

To maximize cinnamon's flavor, you can add it to hot oil, butter, or water. If using this technique, only use a small amount of cinnamon because it is potent.

Here are some healthy recipes you can try using cinnamon....

Peas- Mushroom Pilaf
- Developed by Madhu Gadia, MS, RD, CDE
- 8 servings per recipe

• 1 cup basmati rice or brown basmati rice
• 2 Tablespoons Canola Oil
• 1/2 teaspoon cumin seeds
• 2-3 cinnamon sticks
• 2 bay leaves
• 1/2 cup onion, thinly sliced
• 4 ounces mushrooms (about 1 cup), sliced
• 2 cups water
• 1 teaspoon salt
• 3/4 cup frozen peas, thawed
• 1/4 cup roasted cashews (optional)* 

1. Wash rice in two to three changes of water, then soak in cold water for 15 minutes and drain.
2. Heat oil in saucepan over medium heat.
3. Add cumin seeds, cinnamon sticks, and bay leaves, cooking until cumin seeds are golden brown
4. Add onions and cook until golden brown, then mushrooms and cook 2 to 3 minutes, until wilted.
5. Add rice and peas, gently stirring and cook about one minute. Add water and salt.
6. Bring mixture to a boil then reduce heat and simmer for 12-15 minutes, until rice is cooked and water is absorbed.
7. Cover until ready to serve.
8. Fluff with fork and garnish with cashews, if desired

Nutrition facts per serving: Serving size: 1/2 cup.
Calories 140, total fat 3.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 290mg, carbohydrates 26g, fiber 2g, sugar 1g, protein 3g.
* Does not include cashews



Double Cinnamon Chicken Chili with Sweet Potatoes
- Developed by Karen Ferries, RD
- 4 servings per recipe

• 4 six-ounce boneless, skinless chicken breasts
• 3 cups low sodium fat free chicken broth
• 1 small (two ince) cinnamon stick
• 1 small onion (about 1 cup), diced
• 1 Tablespoon extra virgin olive oil
• 1 medium to large sweet potatoe, coarsely grated
• 1 cup black beans, rinsed and drained
• 1 cup crushed low sodium tomates
• 1 teaspoon molasses
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• Pepper to taste

1. Bring chicken broth with cinnamon stick to a boil in medium pot, lower heat to simmer and gently poach chicken in broth for about 7 minutes or until cooked through.
2. Remove and shred chicken, reserving poaching liquid.
3. in a medium pot, cook onion in olive oil over medium heat for 3 minutes until softened. Add about 2 tablespoons water to prevent browning.
4. Add reserved poaching liquid, sweet potato, black beans, tomatoes, molasses, cinnamon, ginger, and shredded chicken.
5. Bring to a boil, then decrease heat and simmer for 25 minutes.
6. Remove cinnamon stick, season to taste and serve.

Nutrition per serving: Serving size 1 and 3/4 Cup
Calories 330, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 100mg, sodium 560mg, carbohydrates 22g, fiber 6g, sugar 3g, protein 45g.



This blog and its recipes were gathered from the ADA times, Autumn 2009, page 19.