Cardamom Sweet Potatoes

This is a very simple recipe for the traditional holiday favorite, sweet potatoes. We have them for Thanksgiving, Christmas, and Easter, as this picture depicts. This recipe is a bit different from other recipes that I have tried in that it has the unusual addition of cardamom. The cardamom can really stand out, so do use the smaller measurement and taste as you go. Blessings...

Recipe:

1-1/2 lbs. fresh sweet potatoes
6 tbsps. packed brown sugar, divided
2 tsp. vanilla extract
1/2 tsp. salt
1/4 to 1/2 tsp. ground nutmeg
1/4 to 1/2 tsp. ground cardamom
1/3 cup 1% milk
1 tbsp. butter, melted

1. Cook sweet potatoes in boiling water until fork tender; drain.
2. Add 4 tablespoons brown sugar, vanilla, salt, nutmeg, cardamom and milk. Mash all together and taste. Adjust seasoning and milk, as desired.
3. Scrape into 1-qt. casserole. Drizzle with melted butter; sprinkle with remaining brown sugar.
4. Bake in a 350 degree oven for 40 minutes or until top is lightly browned.

Yield: 3 cups or 6 servings
1/2 cup serving = 208 calories
5 gms. fiber

Ruby Cranberry Sauce

The first time I read this recipe in Marcia Adam's cookbook, "New Recipes from Quilt Country", I was intrigued with the idea of a baked cranberry sauce. After trying the recipe, I was hooked. It is so easy and mess-free with none of the spattering that happens when cranberries are cooked down in a saucepan on the stove. I adapted the recipe a bit to fit our tastes by changing the cinnamon to nutmeg, and by decreasing the orange zest from three tablespoons to one tablespoon. Blessings...


Recipe:                                                                         
3-1/4 cups sugar
2 cups hot water
1/2 tsp. ground nutmeg
2 12-ounce bags cranberries, washed, drained, and looked over
1 tbsp. grated orange zest

1. Preheat the oven to 350 degrees. Combine the sugar, water, and nutmeg in a 9 x 13-inch glass baking dish and place in the oven for 15 minutes or until the sugar dissolves, stirring occasionally. Add the cranberries and bake, uncovered, for 45 minutes without stirring.
2. Remove from the oven and stir in the orange zest. Let the mixture stand until cooled, without stirring. If you think the sauce is a bit too thick, and this will vary, add a bit of orange juice. Ladle into jars and refrigerate until needed. The sauce can be frozen for later use, as well.

Yield: about 5 cups sauce
183 calories per 1/3 cup
2 gms. fiber
Note: Click on picture to enlarge.

Triple Berry Cobbler

We love berries, fresh or frozen, it doesn't matter to us. This recipe was created using frozen berries because they are readily available year around and often are far more flavorful than the fresh berries available for such a limited time during the summer. The juice that is drained off the thawed berries makes for a more flavorful cobbler, I think, than using water alone. A touch of nutmeg and allspice add a subtle change of flavor, and, of course, a scoop of vanilla ice cream tops it off perfectly. Blessings...

Recipe:

Biscuit topper:

1 cup unbleached flour
2 tbsp. sugar
1-1/2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. nutmeg
1/4 cup cold butter
1/4 cup 1% milk
1 egg

1. Place berries in a sieve over a bowl to collect the juice while the biscuit topper is being prepared.
2. Combine first 5 ingredients for biscuit topper in a medium-sized bowl.
3. Using a pastry blender, cut in the butter until the mixture resembles coarse crumbs.
4. Measure milk in a 1-cup measure. Add egg and blend with a fork until well-combined. Add to dry mixture and stir just until combined. Set aside.

Berry Filling:

5 cups frozen mixed berries, thawed (see note)
1/4 tsp. allspice
3/4 cup sugar
2 tbsp. cornstarch
1 cup juice from berries, add water, if necessary, to make a cup of liquid. Set berries aside.
1 tsp. fresh lemon juice

1. Preheat oven to 400 degrees.
2. In a medium saucepan, measure allspice, sugar and cornstarch; stir to combine. Whisk in cup of juice from the berries. Cook and stir sauce over medium-low heat until mixture comes to a boil; boil and stir for 1 to 2 minutes, or until thickened. Remove pan from heat.
3. Stir in lemon juice and berries. Cook and gently stir over medium-low heat for 5 minutes until berries are warm. Pour into casserole. Drop biscuit topper onto berries in 6 mounds.
4. Bake for 25 minutes or until biscuits are a golden brown color and cooked through. Serve warm with vanilla ice cream.

Yield: 6 servings
277 calories
6.5 gms. fiber
Tip: If you are unsure as to whether or not the biscuits are done, gently lift the center biscuit with a spoon to see if the underside is cooked or still appears doughy. If the biscuit appears doughy, continue to bake another 5 minutes.
Note: I use 1 16-ounce bag of mixed berries and 1 cup of raspberries to make the 4 cups of berries needed.

This recipe was adapted from "Better Homes and Gardens New Cookbook".

Minestrone Soup

This wonderful recipe for Minestrone Soup is so easy to put together and is ready for the family in about 1 hour. It is a meal-in-a-bowl; perfect for a cold day served with warm, crusty bread, and maybe a salad. It's full of vegetables, beans, sweet Italian sausage, ground beef and pasta, and it is not loaded with calories. Blessings...

Recipe:

1 lb. sweet Italian sausage
1 lb. 7% ground beef
1 cup chopped onion
2 cloves garlic, finely minced or 2 tsps. bottled minced garlic
1 can (28 ounces) diced tomatoes, with juice
1 can (15 ounces) kidney beans, drained and rinsed
1 can (16 ounces) whole kernel corn, drained
1 cup sliced celery
2 cups shredded cabbage
2 cups sliced zucchini
8 cups beef broth
1/2 cup red wine or more broth
1 teaspoon Italian seasoning
a few grinds black pepper
1 cup uncooked elbow macaroni or broken spaghetti

1. Cook and stir sausage, ground beef, onion and garlic in a large soup kettle until meat is no longer pink. Drain off fat. (I use a turkey baster to do this).
2. Stir in next 10 ingredients and heat to boiling; reduce heat. Cover and simmer for 5 minutes.
3. Add macaroni, stir the soup and recover. Cook for approximately 5 minutes longer. Test vegetables with a fork to make sure they are tender and check the macaroni to make sure it is tender.

Note: When I make this for my husband and I, I cut the recipe in half. I omit the ground beef and cut the other ingredients by half. Use 1 cup kidney beans and 1 cup corn.
Yield: 1/2 recipe is 9-1/4 cups soup
245 calories per cup using the sausage only
3 gms. fiber

Tip: The pasta will continue to cook in the hot broth if the soup sits for very long. If the soup isn't going to be eaten right away, leave the pasta out until the soup is reheated for the meal. Bring the soup to a boil, add the pasta and cook for 5 minutes, or until tender.

This recipe was adapted from Betty Crocker's "Christmas Cookbook".

Pumpkin Chocolate Chip Muffins

My family loves pumpkin in just about any form; breads, muffins, soup, cookies and cake are all favorites. These muffins, made with mini-chocolate chips, are a favorite way to use up leftover pumpkin. This is my variation of a recipe that comes from "Betty Crocker's Christmas Cookbook", a favorite cookbook that I have used for years. Blessings...

Recipe:

1 egg white (1/4 cup)
1/2 cup 1% milk
1/2 cup pure pumpkin, not pie mix
1/2 cup mini-chocolate chips
1/4 cup butter, melted
1 cup unbleached flour
1/2 cup whole wheat flour
1/2 cup sugar
2 teaspoons baking powder
1/2 teaspoon salt
1-1/2 teaspoons apple pie spice or pumpkin pie spice

1. In a large mixing bowl, whisk egg white, milk, pumpkin, chocolate chips, and butter together.
2. In a separate bowl combine dry ingredients and add to wet ingredients all at once. Stir just until combined.
3. Heat oven to 400 degrees. Grease bottoms only of 12 medium muffin cups. Fill muffin cups 2/3 full.
4. Bake for 15-20 minutes or until toothpick inserted in the center of a muffin comes out clean.

Yield: 12 muffins
172 calories each
1.7 grams fiber each

Tip: Leftover pumpkin can be frozen for a future use. If, when you want to use the remaining thawed pumpkin, you find that you are lacking all that you need for your recipe, boiled, mashed carrots can be substituted. I have found that I can substitute up to 1/4 cup mashed carrots very successfully.

Cranberry Fluff

This is a very rich salad, or dessert, whichever you would like it to be. I've always served it as a festive salad, but it could certainly be a fruity, fun dessert. This kid-friendly salad/dessert will keep in the refrigerator for several days, if there is any left after your meal. Blessings...

Recipe:

2 cups raw cranberries, ground
3 cups miniature marshmallows
3/4 cup sugar
2 cups unpeeled, diced apple
1/2 cup halved, seedless grapes
1/2 cup chopped pecans
1/4 tsp. salt
1 cup heavy cream, whipped stiff or 2 cups whipped topping

1. Combine first three ingredients, cover and refrigerate overnight.
2. Add apples, grapes, pecans and salt; stir well.
3. Fold in whipped cream, or topping, and stir well.

Yield: 6-3/4 cups or 9 3/4-cup servings
264 calories per serving using whipped cream
202 calories per serving using whipped topping
2 gms. fiber

This recipe comes from a cookbook created by the ladies of the church I attended when growing up. Wonderful cooks!!

Salsa Red Beans 'n' Rice

This very savory skillet meal goes together quickly when dinner needs to be fast and easy. The recipe was written without the addition of the sausage, and is served over rice, but when we had our leftover meal, I added the sausage for my hubbies benefit. We enjoyed the dish both ways. Blessings...

Recipe:

1 cup chopped green pepper
1/4 cup chopped onion
3 green onions, finely shopped
1 garlic clove, minced
1 tbsp. olive oil
1-1/4 cups salsa
1 can (16 oz.) kidney beans, rinsed and drained
hot cooked rice

1. In a skillet, saute the green pepper, onions and garlic in oil until tender.
2. Stir in the salsa and beans. Bring to a boil. Reduce heat; simmer, uncovered, for 2 to 3 minutes or until heated through.
3. Serve over rice.

Yield: 3 cups
117 calories per 1/2 cup w/o rice
6 gms. fiber
Note: If you want to add a sausage to the dish, simple slice the sausage and brown it along with the pepper, onion and garlic.

Pumpkin Pecan Frozen Yogurt

This wonderful, full-flavored, kid-friendly pumpkin yogurt is great for snacks or dessert, and so easy! Blessings...

Recipe:

4 cups frozen Vanilla Bean yogurt, softened (see note)

1/2 cup canned or cooked pumpkin

1/3 cup packed dark brown sugar

3/4 tsp. pumpkin pie spice
1/4 cup coarsely chopped pecans, toasted

In a large mixing bowl, combine all of the ingredients; mix well. Transfer to a freezer container and freeze until firm.

Yield: 8 servings, 1/2 cup each
195 calories
4 gms. fiber

Note: I use Blue Bunny Vanilla Bean frozen yogurt. The flavor is very good, there are live yogurt cultures in it, and there is 3 grams of fiber per 1/2 cup serving.

This recipe was adapted from Taste of Home's "Light and Tasty" magazine.

The Best Macaroni and Cheese

One of our families favorite comfort foods is macaroni and cheese. Yes, it is high in calories, but it is also easy, fast, and absolutely delicious. Macaroni and cheese, made from scratch, puts the packaged mixes to shame, especially if you are an adult. This recipe can be made in advance and reheated in the microwave, which is great for planning ahead. Blessings...

Recipe:

2 cups elbow macaroni

1/4 cup butter

1/4 cup flour

1 tablespoon finely diced onion

1/2 teaspoon salt

dash cayenne pepper, about 1/16 teaspoon

a few grinds of black pepper

2 cups 1% milk

6 oz. sharp Cheddar cheese, grated (2 cups moderately packed in measuring cup)

1. Cook macaroni in boiling salted water according to package directions. Do not overcook; drain and set aside.

2. Have onion diced and cheese grated, ready for use.

3. Melt butter in a medium saucepan over low heat, add onion and saute' until transparent.

4. Add flour to butter and cook and stir over low heat for one minute. Add salt, cayenne and black pepper.

5. Add milk and whisk until smooth. Turn heat up to medium and cook and stir until mixture is thickened and comes to a boil. Turn heat down to low; boil and stir 1 minute. Remove pan from heat.

6. Add all but 1/2 cup of the cheese to the white sauce; stir until the cheese is melted and mixture is smooth.

7. Add macaroni to the cheese sauce and stir to combine; pour into a 1-1/2-qt. casserole dish and sprinkle the remaining cheese on top.

8. Bake in a preheated 375 degree oven for 15-20 minutes or cook in the microwave for 1-2 minutes until casserole is heated through and the cheese is melted.

Yield: 5 cups, serves 4 to 6
428 calories per cup using 6 oz. cheese
2 gms. fiber
476 calories per cup using 8 oz. cheese

Note:  For richer cheese sauce, use 8 oz. grated cheese.
This recipe was adapted from "The New McCall's Cookbook".

Buttermilk Waffles

Weekends are for waffles or pancakes in our house. Weekdays we are up at 4:00 a.m. and cold cereal is the routine breakfast, so we look forward to having a bit more time on the weekend for a breakfast of waffles, pancakes, coffee cakes, etc. This has been a favorite waffle recipe in our family for over 35 years. Blessings...

Recipe:

2 eggs
2 cups low-fat buttermilk
1-1/2 cups unbleached all-purpose flour
1/2 cup unprocessed wheat bran
2 teaspoons baking powder
1 teaspoon soda
1/2 teaspoon salt
1/4 cup plus 2 tablespoons shortening
chopped pecans for sprinkling on top

1. Beat eggs; beat in remaining ingredients, except pecans, with an electric mixer until smooth.
2. Pour batter onto hot waffle iron and sprinkle with chopped pecans. Bake according to manufacturers directions.

Yield:  about eight 7-inch waffles
Tip: Wheat germ or whole wheat flour can be used in place of the wheat bran.

This recipe was adapted from the "Betty Crocker's Cookbook".