Chef Meg's Vegetable and Fruit Stuffing

Ingredients:

• 10 cups white bread, dense, cut into cubes
• 2 strips turkey bacon, stretched and dices
• 1 cup chicken or vegetable stock, low sodium
• 1 T. butter, unsalted
• 2 yellow onions, diced
• 5 granny smith apples, peeled, cored and diced
• 2 cups fennel, chopped
• 2 stalks celery, diced
• pinch salt
• 1/2 t pepper
• 1/2 t. oregano
• 6 dates, dried and chopped or 6 apricots, dried and chopped
• 1/2 c egg beaters
• 2 T. parsley, flat leaf, chopped

Direction:

• Preheat over to 350 degrees
• Toast bread cubes until light golden in color, about 12-15 minutes, set aside and cool.
• Increase oven temperature to 375 degrees
• Place turkey bacon in a heavy saucepan. On top of stove cook over moderate heat just until the fat is melted and the meat starts to brown.
• Remove from pan, chop into small dice and reserve.
• Drain off any excess fat and discard
• Melt butter in the saucepan. Add onions and saute until golden in color.
• To the onions, add the diced bacon, apples, fennel and celery. Cook, stirring for 3-5 minutes.
• Spray a 13 x 9 baking dish
• Combine toasted bread, vegetables mixture, and stock to a large bowl.
• Mix in herbs, seasonings, fruit, and beaten eggs.
• Transfer to baking dish
• Cover with foil that has been sprayed with pan spray
• Cook 30 minutes. Remove foil and bake until top is browned about 20 minutes

Makes 12 three fourth cup servings

Nutritional Information:

• Fat: 1.7g
• Carbohydrates: 16.9 g
• Calories: 88.8
• Protein: 2.7 g

Recipe from SparkPeople user Chef-Meg

Pumpkin Curry Soup

Ingredients:

• 1 Tbsp Butter
• 1 cup Finely Chopped onion
• 2 garlic cloves, finely chopped
• 1 cup diced celery
• 1 tsp curry powder
• 1/8 tsp ground coriander
• 1/8 tsp crushed red pepper
• 3 cups water
• 1 cup low sodium chicken broth
• 1 32 oz can pumpkin puree
• 1 cup fat free half and half

Directions:

• Melt butter in large saucepan over medium-high heat
• Add onion, celery, and garlic; cook for 3-5 minutes or until tender
• Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute
• Add water and broth; bring to a boil
• Reduce heat to low; cook, stirring occasionally, for 15-20 minutes to develop flavors
• Stir in pumpkin and half-and-half, cook for 5 minutes or until heated through
• Transfer mixture to food processor or blender ( in batches, if necessary); cover
• Blend until creamy
• Serve warm or rehear to desired temperature
• Garnish with dollop of sour cream and chives

Preparation tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.

Nutrition Information:

Calories: 180

Total Fat: 5 g

Carbohydrate: 30 g

Protein: 8 g

Fiber: 11g

Sodium: 105 mg

Cholesterol: 0 mg

Iowa State University Extension

Chef Meg's Sweet Potato Tarts

Ingredients:

• 8 oz Phyllo dough, thawed
• 2 c. sweet potato, steamed or roasted, flesh only
• 1/2 dark brown sugar
• 1/2 t. salt
• 1/2 t. pumpkin pie spice mix, plus additional 1/2 for dusting
• 1/4 c. low-fat evaporated milk
• 1 t. vanilla
• 1/2 c egg substitute or 2 egg whites
• 1/2 c. fat free whipped topping

Directions:

• Preheat oven to 350 degrees, spray 24 mini muffin cups with nonstick cooking spray.
• Remove Phyllo dough from packaging, slice into 1 inch strips, then cut each strip into 2 inch segments.
• Using 3 layers at a time, fill the cups, spraying cooking spray between each layer.
• Repeat process three times
• Remove skin from sweet potatoes and allow to cool to room temperature.
• Place Sweet potatoes, sugar, spice mix, milk and vanilla in the bowl of a food processor.
• Blend until smooth. Add eggs and blend just to incorporate.
• Fill cups to the top of the muffin pan
• Bake 18-20 minutes, until custard is set and pastry starts to brown.
• Once cooled, top with 1 teaspoon of fat-free whipped topping and a dusting of pumpkin pie spice mix.
• Makes 12 servings (Two tarts per serving)

Nutritional Information

Fat: 2.0g

Carbohydrates: 29.8 g

Calories: 151.1

Protein: 3.3g

Recipe by SparksPeople user Chef_Meg

Cooking Class recipe- Sober Champagne

Choose stemmed champagne glasses. Pour each glass half full with very cold diet ginger ale. Fill the glass with very cold apple cider. Serve at once while the bubbles are still rising.

Nutritive Values:
Calories: 55
Protein: 0gm
Carbohydrates: 12gm
Fat: 0gm
Sodium: 1 mg

Cooking Class recipe- Sparkling Mock Red Wine

Give guests a low-calorie non-alcoholic beverage choice and insure their health and safety!

Choose stemmed wine glasses or tall slender glasses. Pour each glass half full of very cold diet lemon-lime carbonated beverage or similar beverage. Fill the glass with very cold cranapple juice. Serve at once while the bubbles are still rising.

Nutritive Values:
Calories: 83
Protein: 0 gm
Carbohydrates: 21gm
Fat: 0 gm
Sodium: 1 mg

Cooking Class recipe- Cheese Ball

This delicious appetizer is lower in fat and higher in flavor than you can believe!

2 8-ounce packages Neufchatel cheese
1 8 1/2 ounce can crushed pineapple (in natural juice) drained
1/4 cup chopped green pepper
2 tablespoons chopped sweet onion
1 tablespoon beau Monde spice (Spice Island)
1 cup chopped nuts

Mix all ingredients except nuts. Divide into two balls. Chill 30 minutes for easier handling. Roll in nuts. Serve one now, freeze the other for a special occasion.

Nutritive values:
(1/8 of cheese ball)
Calories: 125
Protein: 3.5 gm
Carbohydrates: 5 gm
Fat: 10gm
Sodium: 64 mg

Tip: Spray your hands with vegetable spray when you shape the ball. This avoids the soft cheese sticking to your hands.

Cooking Class recipe- Pumpkin Bread

This recipe also can be baked in two mini-loaf pans (check for doneness after 50 minutes).
Original:
3/4 cup pumpkin
1/2 cup sugar
1/2 cup vegetable oil
1 egg white
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup chopped nuts
155 calories
9 grams fat
53% calories from fat 0 mg cholesterol

Moderate fat:
1 cup pumpkin
1/2 cup sugar
1/3 cup vegetable oil
1 egg white
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup raisins
127 calories
5 grams fat
32% calories from fat 0 mg cholesterol

Low Fat:
1 cup Pumpkin
1/2 cup sugar
2 tablespoons vegetable oil or apple sauce
1/2 cup plain low-fat yogurt
3/4 cup all purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup raisins
105 calories
2 grams fat
17% calories from fat 0 mg cholesterol

In a large mixer bowl beat together pumpkin, sugar, oil and egg or yogurt. In a medium bowl combine the flours, baking powder, soda, cinnamon and salt; add to pumpkin mixture, stirring just until moistened. Stir in the nuts or raisins. Pour into a greased 9x5x3 inch loaf pan. bake in preheated 350 oven for about 1 hour or until a wooden toothpick inserted near the center comes out clean. Cool on a wire rack for 10 minutes, then remove from pan and cool completely.

10 Healthy Party Appetizers!

Did you know that overindulging on the weekends can lead to weight gain of nine pounds a year? To stay on track and still have fun with friends and family, serve some of these healthier party foods.

1. Bruschetta: Traditionally, this starter is made with thin slices of toasted bread rubbed with garlic and topped with tomato and basil. Get whole wheat bread slice it thinner and more uniform. 45 calories; 2 g. fat per piece
2. Smoked Salmon mousse: In a food processor, mix 6 ounces smoked salmon with light cream cheese, some dill, lemon zest and juice, and a handful of thin slice of English cucumber. 75 calories, 3 g fat.
3. Salsa: Jarred or homemade, spicy or mil, this is a no-fail appetizer. Serve it with baked or whole-grain chips, vegetables or pita chips. 50-70 calories a cup
4. Guacamole: Full of heart-healthy fats, increase your vegetable intake by adding extra chopped tomato, onion and bell pepper, plus cucumber. 75-80 calories, 7 grams of healthy fat per 1/4 cup servings.
5. Shrimp Cocktail: Shrimp is lean, and each one has 1 gram of filling protein. Protein takes longer to digest and keeps you fuller, longer. 10 Calories, no fat peer shrimp with a teaspoon of cocktail sauce.
6. Lighten up your dip: Skip the chips or serve baked ones. Use pretzels, pita crisps, baked crackers, etc. Better yet: Dip vegetables. Use low-fat yogurt, mayo or sour cream in place of full fat. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat.
7. Chicken kabobs: Toss chicken chunks in a light marinade, then broil until crispy and cooked through. Serve on toothpicks. Thread 1 ounce strips of chicken onto skewers cut in half. Serve with peanut sauce, low-sodium teriyaki or even light ranch dressing. Great alternative to meatballs! 30 calories, no fat, 6.5 protein per ounce of chicken.
8. Popcorn: Popcorn is a whole grain, and 1 cup of air popped popcorn has just 30 calories. Spritz with nonstick spray, then sprinkle on oregano, black pepper and Parmesan cheese.
9. Fruit and cheese: Skip the crackers and serve cheese with fruit instead. Cheese is full of calcium and protein, and the fruit helps bring out its flavor. 115 calories, 7 g fat in once ounce of cheddar cheese (pair of dice) Swap low-fat for full-fat cheese.
10. Deviled Eggs: Halve the mayo in the recipe to save calories. These are another filling, healthy treat. Instead of your typical filling, try hummus salsa or even that smoked salmon mousse. It sounds strange, but it will look gourmet. 65 Calories, 3 g fat per half of an egg.

Holiday Part Tip: Slim Down Your DIps

How many times have you gone to a party, only to find your only choices are a cheese ball and crackers and a bowl of greasy chips with thick and creamy onion dip.
Dips are easy and affordable party fare, and they can be healthy too! As you're preparing for your holiday parties, keep these tips in mind.

• Use light mayo, low-fat cream cheese and skim milk in creamy dips.
• Swap pureed white beans for half the mayo to creamy dips to boost calories and cut fat.
• Serve dips with baked whole-grain crackers and vegetables.
• Try pureeing roasted red peppers with low fat plain yogurt.
• Serve smooth or chunky guacamole that's heavy on the vegetables.
• Instead of using store-bought or your traditional homemade chip dip, use regular mayonnaise for half of the recipe and replace the other half with reduced fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,3000 calories and 150 grams of fat.

Ditch the chips and dip and try one of these instead:

• Grilled chicken chunks
• Steamed broccoli or cauliflower
• Bite size chunks of crusty whole-grain bread
• Small wheat pretzels
• Pita Chips
• Bell peppers cut into triangles (Remove top and bottom, then core peppers. Slice down center so pepper lies flat, then cut into triangles).
• Endive leaves
• Inner leaves from Romaine lettuce.

Carrot Pumpkin Bars

Ingredients:
Filling:

• 2 cups flour
• 1 1/4 teaspoon pumpkin pie spice
• 2 teaspoon backing powder
• 1 teaspoon backing soda
• 1 cup sugar
• 1/3 cup light butter/margarine, softened
• 1/2 cup brown sugar
• 2 eggs
• 2 large egg whites
• 1 can (15 oz) pumpkin pie filling
• 1 cup carrot, finely shredded

Cream cheese topping:

• 4 oz light cream cheese, softened
• 1/4 cup sugar
• 1 tablespoon skim milk

Direction:

1. Pre-heat oven to 350. Grease 15 x10 jellyroll pan
2. In small bowl; combine flour, pumpkin spice, baking powder & baking soda.
3. In large bowl; beat sugar, butter and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie mix and carrots. Beat until well blended. Add flour mixture and mix until well blended. Spread onto greased pan.
4. Prepare Cream Cheese topping: Mix together cream cheese, sugar and milk until thoroughly blended.
5. Drop teaspoon-fulls of topping over pumpkin batter and swirl mixture with a butter knife.
6. Bake for 25-20 minutes or until cake tester (inserted in center) comes out clean. Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares

Nutritional Information:

• Fat: 0.9g
• Carbohydrates: 13.6g
• Calories: 67.2
• Protein: 1.4g