Greek Chip or Vegetable Dip

When I was growing up, my mom regularly made a chip and vegetable dip with mayonnaise, sour cream and a few herbs, that I loved. I've been pondering that recipe for months wondering how I could bring it back to life, or something very similar to the recipe of those childhood memories. I think I've come close, and kept it kid-friendly, with this creation using Greek seasoning as the main flavor ingredient. Blessings...

Recipe:

2/3 cup low-fat sour cream
2/3 cup low-fat mayonnaise
1 tbsp. chopped, fresh parsley or 1 tsp. dried
1 tbsp. finely chopped green onion
1 tsp. Greek seasoning

1. Combine all of the ingredients in a bowl. Cover and refrigerate for at least 3 hours to blend flavors, longer if possible. Taste and adjust seasoning, if needed.
2. Serve with potato chips or raw veggie dippers.

Yield: 1-1/3 cups
57 calories per 2 tbsp. serving without potato chips or veggies

Creamy Coleslaw

This wonderful coleslaw recipe is a simple combination of cabbage, shredded carrots and thinly sliced green pepper in a zesty, creamy dressing. The recipe goes together quickly and gets refrigerated for a few hours to blend the flavors before dinner. Blessings...

Recipe:

4 cups shredded cabbage
1 cup shredded carrots
1 cup thinly sliced green pepper (see note)
1/2 cup low-fat mayonnaise
1/4 cup fresh lemon juice
1 tbsp. sugar or more, to taste
1 tbsp. prepared mustard
1 tsp. celery seed
1 tsp. salt

1. In a large salad bowl, toss cabbage, carrots and green pepper.
2. In a small bowl, combine the remaining ingredients. Pour over the cabbage mixture and toss to coat. Chill for 2 to 3 hours to blend flavors.

Yield: 4 cups
60 calories per 1/2 cup serving
1.5 gms. fiber

Note: I used thinly sliced celery in place of the green pepper, also, I made 1/4 of the recipe for two of us which yielded 1 cup of coleslaw. This is how I came up with the yield and calorie count.

This recipe was adapted from a "Taste of Home" recipe.

Salsa Guacamole

Chips, dips, and salsa are big when it comes to family celebrations or big sports celebrations like the upcoming Super Bowl, so I thought I would share a lower calorie version of guacamole that tastes very good without the addition of mayonnaise or sour cream. When I came across this recipe I was a little skeptical about how good it could possibly taste without sour cream, but it is a very good and healthy alternative to high fat dips. Of course, the tortilla chips can still be a bit of a challenge, but goodness, the Super Bowl only comes once a year; enjoy! Blessings...

Recipe:

6 small ripe avocados, halved, pitted and peeled
1/4 cup fresh lemon or lime juice, approximately, add to your taste and the consistency you like.
1 cup salsa
2 green onions, finely chopped
1/4 tsp. salt or to taste
1/4 tsp. garlic powder
Tortilla chips

1. In a bowl, mash avocados with lemon or lime juice.
2. Stir in salsa, onions, salt and garlic powder. Taste and adjust seasoning
if needed. Serve immediately with chips.

Yield: 4 cups
2 tbsps. = 10 calories

This recipe is from a "Taste of Home" cookbook.

Quick Beer-Wheat Bread

If you've never made beer bread, I would encourage you to give this recipe a try sometime soon. The beer flavor is not strong as long as you do not use a dark beer, so let your personal taste be your guide. I use Fat Tire or Dos Equis, and we love the flavor that each one of these beers imparts to the bread. Since this is a quick bread, it goes together very fast and makes a good accompaniment to soup or salad.
Blessings...

Recipe:

3 cups packaged biscuit mix, such as Bisquick
1 cup whole wheat flour
2 tbsps. sugar
2 eggs
1 12-oz bottle of beer (1 1/2 cups)

1. Combine biscuit mix, flour and sugar in a large bowl.
2. Add eggs and beer; beat with electric mixer for about 1 minute or until well blended.
3. Turn into a greased 9 x 5 x 3-inch loaf pan, spreading evenly.
4. Bake in a 350 degree oven for 50 - 60 minutes or until toothpick comes out with only a few crumbs attached.
5. Cool in pan 10 minutes. Remove and cool on a wire rack.

Yield: 1 loaf, serves 12 to 14 slices
170 calories per slice for 12 slices
1.7 gms. fiber
145 calories per slice for 14 slices
1.4 gms. fiber

Tip: You might want to store the bread overnight to blend the flavors a bit. I thought it got better with age. The bread also slices best when cool. To warm the bread, wrap it in foil and warm in a 350 degree oven for about 15 minutes.

This recipe was taken from a "Better Homes and Gardens" Magazine years ago.

Coleslaw

This coleslaw recipe is as basic as thinly sliced cabbage dressed in a lightly flavored mayonnaise-and-sour cream dressing. It is not a fussy recipe at all. It is very important that the coleslaw is allowed to chill in the fridge for several hours to blend the flavors. Blessings...

Recipe:

5 cups thinly sliced cabbage
1/4 cup light mayonnaise
1/4 cup low-fat sour cream
1/4 tsp. prepared mustard
2 tsp. fresh lemon juice
1-1/2 tsp. sugar
salt and pepper to taste

1. Whisk the mayonnaise, sour cream, mustard, lemon juice and sugar together in a small bowl. Pour over the cabbage and stir to combine.
2. Taste and add salt and pepper. Chill for at least 4 hours.
3. Before serving, stir the coleslaw and taste to see whether or not it might need more salt and pepper.

Yield: 4 cups
42 calories per 1/2 cup serving
1 gm. fiber

Note: The dressing will become thin if the coleslaw is served the day after preparation, or as leftovers. The flavor and texture are fine, but the excess moisture will need to be drained off the coleslaw.

Fast Chicken Rice Soup

This recipe for chicken or turkey soup is wonderful, and takes very little time to prepare because everything goes into the pot without the need for sauteing. Omitting this step gets dinner on the table much quicker, and with far fewer calories. An added blessing at the end of a busy day when the family is tired and hungry. Blessings...

Recipe: 

8 cups chicken broth
1-1/4 cups thinly sliced celery
1/2 cup finely chopped onion
1/2 tsp. poultry seasoning
dash of black pepper
2 cups cubed, cooked chicken or turkey
1 cup uncooked instant brown rice

1. In a large saucepan, combine broth, celery, onion, pepper and poultry seasoning; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until celery is tender.
2. Add chicken or turkey, and rice; cover and set aside for 5 minutes. Stir and taste to make sure the meat is heated through and the rice is tender. Yummy!

Yield: 8-3/4 cups
116 calories per cup

Mulled Cider

When the weather is chilly this gently-spiced, hot cider is a welcome and comforting treat. The aroma of the cider fills the air and welcomes guests into the kitchen for a visit before dinner, or I serve it for lunch with a friend. We also love this kid-friendly cider with popcorn and a movie for a relaxing Sunday afternoon. Blessings...

Recipe:

12 cups apple juice
6 cups cranberry juice
1/2 cup packed light brown sugar
2 tbsps. butter
2 tsps. vanilla extract
1-2 tbsps. mulling spices, tied in cheesecloth (I use 2 tbsps.)

Combine all ingredients in large kettle and simmer for 30-45 minutes.

Yield: 17 cups
157 calories per cup

Orange-Kiwi-Grape Salad

This wonderful fruit salad has been one of our family's favorites for years. The cinnamon adds just the right touch of spice to the slightly sweet honey dressing. This combination of fruit is perfect served in the winter months when oranges are the sweetest and lowest in price. This kid-friendly salad is good for breakfast or dinner. Blessings...

Recipe:

4 oranges, pared and sliced
2 kiwi, pared and sliced
1 cup fresh seedless red or green grapes, halved
1 Fuji or Cameo apple, cored and cubed, optional addition

Combine the fruit in a serving bowl and add dressing to taste.

Honey-Spice Dressing:

¼ cup fresh lemon juice
¼ cup honey
½ teaspoon ground cinnamon.

Whisk dressing ingredients together and spoon desired amount over fruit.

Yield: 6 to 8 servings
This wonderful recipe comes from Betty Crocker's "Christmas Cookbook".

Quick Red Beans and Sausage

This dish is fast, simple and tasty. I love to serve it over instant brown rice with a green salad to go alongside. Blessings...

Recipe:

1 garlic clove, minced

3/4 cup green pepper or celery, diced

1/2 cup chopped onion

1 tablespoon olive oil

2 cans (15-1/2 ounces each) red beans, rinsed and drained

1/2 pound smoked turkey sausage, sliced

3/4 cup canned diced tomato

3/4 cup water

1 teaspoon Cajun seasoning

1/8 teaspoon hot pepper sauce

Hot cooked rice

1. In a saucepan, saute garlic, green pepper or celery, and onion in oil until tender, about 5 minutes.

2. Add the next 6 ingredients; bring to a boil. Reduce heat; cook for 5-7 minutes or until the sausage is heated through. Serve over rice.

Yield: 5-1/2 cups
206 calories per cup without rice
9 gms. fiber per cup

Another tasty recipe adapted from Taste of Home.

Zesty Turkey Chili

This turkey chili recipe has been a favorite low-fat, low-calorie dinner go-to for years. We like mild chili flavors, without the after-burn that so often comes with a bowl of chili, and this recipe comes through for us but, of course, if you and your family like the burn, you can add more hot pepper sauce or cayenne pepper. The recipe goes together quickly, serves 6-8, and dinner can be on the table in an hour or less; perfect for a weeknight meal. Blessings...

Recipe:

1 cup chopped onion
2-3 cloves garlic, minced
1 can (4 oz.) chopped green chilies
2 tsps. ground cumin
1-1/2 tsps. dried oregano
1/4 tsp. ground cloves
1/8 tsp. hot pepper sauce
1/8 tsp. cayenne pepper
2 cans (15-1/2 oz. each) great northern or pinto beans, rinsed and drained
2-1/4 to 3 cups fat-free chicken broth
3 cups cubed cooked turkey breast
Fresh, chopped cilantro, if desired

1. In a large saucepan, cook the onion and garlic in 1/4 cup chicken broth, covered, over low heat for about 5 minutes. If you don't mind the added calories, saute the onion and garlic in a little oil, uncovered, watching so it doesn't burn.
2. Add chilies and seasonings; cook and stir 3 minutes.
3. Stir in beans, remaining 2 cups broth and turkey. If you think the chili is too thick, add more broth. Simmer pot for 15 minutes. Taste and adjust seasonings to your liking.

Yield: about 8 cups, depending on how much broth is used.
219 calories per cup
3 grams fiber

This recipe was adapted from a Taste of Home recipe.

Hearty Bean and Barley Soup

This easy, hearty soup is perfect for lunch or dinner on a cold winter day. The soup is mild in flavor making it kid-friendly if your kids like beans and vegetables. I sometimes add a cup of leftover, cooked beef to make the soup even heartier and more filling. I've served it here with some crusty Italian bread and a salad to complete our meal. Blessings...

Recipe:

1 tbsp. olive oil
1-1/2 cups coarsely chopped carrots
1 cup sliced celery
1 cup chopped onion
3 cloves garlic, minced
1 can (14.5 oz.) diced tomatoes, undrained
3 cans (14.5 oz.) beef broth
1 can (15 oz.) red kidney beans, rinsed and drained
1/4 cup pearl barley
2 cups thinly sliced, chopped cabbage
1 tsp. Italian-Style Seasoning Blend
1 cup chopped, cooked roast beef, opt.
1-1/2 tbsp. Balsamic vinegar

1. Heat oil in saucepan. Add carrots, celery, onion and garlic and cook until the onion and garlic are  fragrant and golden brown.
2. Add the tomatoes, broth, beans, barley, cabbage and Italian seasoning. Heat to a boil. Cover and cook 30 minutes or until the barley, carrot and celery are tender.
3. Add the beef, if using, and Balsamic vinegar; heat until the beef is warmed through.

Yield: 10 cups
100 calories per cup
4.5 gms. fiber
With beef, the calorie count is approx. 215 calories per cup

Warm Black Bean Dip

Super Bowl Sunday is coming, and with it the culmination of one of America's favorite sports seasons. With this favored tradition comes the gathering of friends and family for good food and lots of fun. This recipe is a good one to prepare because it is low-fat and low-calorie for those who are being careful with calories, but, it is full of flavor and very satisfying. The only real challenge is controlling the number of tortilla or corn chips! Blessings...

Recipe:

1/4 cup onion, chopped
2 garlic cloves, minced
1 tsp. oil
1 can (15 oz.) black beans, rinsed and drained
1/2 cup diced fresh tomato
1/3 cup picante sauce or salsa
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 cup shredded reduced-fat Mexican cheese blend or cheddar cheese
1/4 cup minced fresh cilantro
1 tbsp. fresh lime juice or more, to taste
tortilla or corn chips

1. In a medium nonstick skillet, saute onion and garlic in oil until tender.
2. Add the beans; mash gently. Stir in the tomato, picante sauce or salsa, cumin and chili powder. Cook and stir just until heated through.
3. Remove from the heat; stir in cheese, cilantro and lime juice. Taste and add salt, if needed.
4. Serve warm with tortilla chips or corn chips

Yield: 2 cups
1/4 cup serving is 73 calories
3 gms. fiber

This recipe comes from a Taste of Home Cookbook.

Cranberry Waldorf Salad

Sweetened, dried cranberries added to a Waldorf salad, in place of raisins, adds a whole new and wonderful change of flavor. This easy, kid-friendly recipe has no strong flavors, is dressed in a slightly sweet, low-fat dressing for all to enjoy, and the recipe can easily be doubled, or tripled, for larger families. Blessings...

Recipe:

1 medium apple, cored and chopped (1-2/3 cups)
1/2 cup chopped celery
1/4 cup dried cranberries
2 tbsp. light mayonnaise
2 tbsp. plain low-fat yogurt or mayonnaise (increase the calorie count if mayo is used)
1/2 tsp. sugar
1 tsp. fresh lemon or lime juice (I love the addition of lime juice to this salad)
2 tbsp. broken pecan pieces

1. In a serving bowl, combine the apple, celery and cranberries.
2. In a small bowl, whisk together the mayonnaise, yogurt, sugar and juice.
3. Stir the dressing and pecans into the salad until the ingredients are well combined.

Yield: 2-1/3 cups
3 servings = 2/3 cup each
144 calories
4 gms. fiber
2 servings = just over 1 cup each
216 calories
6 gms. fiber

Tuscan Sausage and Bean Dip

This wonderful, hearty dip is loaded with lots of Italian-flavored ingredients. The combination of Italian sausage, cheeses, beans, chopped spinach and tomatoes, all heated and melted together for 25 minutes in the oven, is like a casserole on toast. Absolutely yummy, and perfect for the upcoming football playoff games and Super Bowl. Blessings...

1 lb. bulk hot Italian sausage
1 medium onion, finely chopped (1/2 cup)
4 garlic cloves, minced
1/2 cup dry white wine or chicken broth ( I used chicken broth)
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. dried thyme
1 pkg. (8 oz.) cream cheese, softened (I used low-fat)
1 pkg. (6 oz.) fresh baby spinach, coarsely chopped
1 can (15 oz.) white kidney or cannellini beans, rinsed and drained
1 cup chopped seeded tomatoes
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/2 cup shredded Parmesan cheese
Assorted crackers or toasted French bread baguette slices

1. Preheat oven to 375 degrees. In a large skillet, cook sausage, onion and garlic over medium heat until sausage is no longer pink, breaking up sausage into crumbles; drain.
2. Stir in wine, oregano, salt and thyme. Bring to a boil; cook until liquid is almost evaporated.
3. Add cream cheese; stir until melted. Stir in spinach, beans and tomatoes; cook and stir until spinach is wilted. Transfer to a greased 8-inch-square or 1-1/2-quart baking dish. Sprinkle with cheeses.
4. Bake 20 to 25 minutes or until bubbly. Serve with crackers or toasted baguette slices.

Yield: 16 servings
200 calories per 1/4 cup serving (made with wine and regular cream cheese)
2 gms. fiber

Note: To toast baguette, slice bread into 1/4 to 1/2-inch slices and lay on baking sheet. Toast under broiler for a few minutes; watch carefully as they will burn quickly.

This wonderful recipe was contributed to Taste of Home Magazine by a reader.

Cranberry Orange Dip or Spread

This easy dip recipe makes a great snack with slices of apple, or it doubles wonderfully well as a spread on a toasted bagel for breakfast. The original recipe was far too thick for us and lacked enough flavor to stand up to the flavor of the apple. The addition of honey, toasting the pecans, and doubling the amount of cinnamon originally called for in the recipe gave the dip new life. If the dip/spread isn't loose enough or creamy enough for you, by all means add more honey until it's a consistency that appeals to you and your family. We really enjoyed this flavorful mixture on toasted bagels for a simple breakfast.
Blessings...

Recipe:

1 pkg. (8 oz.) low-fat cream cheese
1/4 cup coarsely chopped, dried cranberries
1/4 cup coarsely chopped pecans, lightly toasted
1/2 tsp. orange zest
3 tbsp. orange juice
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
1 tbsp. honey or more to taste

1. Beat cream cheese with an electric mixer until light and fluffy.
2. Add remaining ingredients and mix until well combined.

Serve as a dip with slices of apple or as a spread on toasted bagels. Might also be good on crackers.

Yield: 1-1/2 cups
80 calories per 2 tbsp. serving
.5 gms. fiber

This recipe was adapted from a recipe found in a spice catalog.