A Traditional Jewish treat eaten during the Hanukkah festivities
Ingredients (Recipe Yields 8 latkes)
2 sweet potatoes, peeled and shredded
2 eggs, lightly beaten
1 tablespoon brown sugar
2 tablespoons all-purpose wheat flour
2 teaspoons ground cloves
2 teaspoons ground cinnamon
1/4 cup light olive oil for frying
Directions
- Place sweet potatoes in a colander. Place a cheese cloth over the potatoes, and squeeze the potatoes to release as much liquid as possible. Let the potatoes sit to release more liquid, then squeeze again.
- In a large bowl, combine sweet potatoes, eggs, brown sugar, flour, cloves and cinnamon; mix well.
- Heat oil in large heavy skillet to 375 degrees F (190 degrees C).
- Form mixture into pancake size cakes, and fry in hot oil. Flip cakes after 2 to 3 minutes (when bottom is browned) and brown other side. Drain on paper towels, and serve hot with a side of apple sauce.
Nutritional Information
Amount Per Serving Calories: 69 ,Total Fat: 2.1g , Cholesterol: 53mg
Salmon with lemon, capers and rosemary
- 4 (6-ounce) salmon fillets
The perfect low calorie recipe filled with flavor and nutrients
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon minced fresh rosemary leaves
- 8 lemon slices (about 2 lemons)
- 1/4 cup lemon juice (about 1 lemon)
- 1/2 cup Marsala wine (or white wine)
- 4 teaspoons capers
- 4 pieces of aluminum foil
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets
Blueberry Flax Seed Muffins – 12 Servings
1 T. flax seeds
1 c. blueberries
1 c. quick oats
1 c. lowfat buttermilk
1 c. whole wheat flour
1 t. baking powder
1/2 t. baking soda
1/4 t. cinnamon
1 t. salt
1 whole egg
1/4 c. unsweetened applesauce
3/4 c. brown sugar
Preheat oven to 375 degrees. Spray muffin pans with nonstick spray or line with paper liners. Use a clean coffee grinder to roughy grind the flax seeds, trying not to process them into a mealy texture. Wash and dry the blueberries. In a small bowl, combine flour, baking powder, baking soda, cinnamon and salt. Mix with a fork and set aside. In a large bowl, beat the egg, applesauce and brown sugar at medium speed for 3 minutes. Blend in the oat and buttermilk mixture. Fill muffin cups 3/4 full and top with a sprinkle of flax seed. Bake 15 minutes or until a fork inserted into the center comes out clean.
Nutritional Info Per Serving: 139 Calories, 1.5 g fat, 18.5 mg cholesterol, 320.2 mg sodium, 33.1 g carbs, 3.3 g dietary fiber and 3.7 g protein.
Lemon-Pepper Chicken Ceasar Salad – 4 Servings
Chicken Caesar Salad
1/2 c. olive oil
1 lb. boneless, skinless chicken breast, cut into strips
1 1/2 t. lemon-pepper dressing
1 t. garlic powder
2 T. white wine vinegar
1 t. Dijon mustard
1/2 t. Worcestershire sauce
1 large head romaine lettuce, small pieces
1 c. garlic croutons
1/2 c. grated parmesan cheese
Heat oil in non-stick skillet over medium-high heat. Toss chicken with lemon-pepper and garlic powder to evenly coat. Cook in skillet for 4-5 minutes or until thoroughly cooked, stirring frequently. Remove from heat. Do NOT drain off the oil. In a bowl, combine vinegar, mustard and Worcestershire and whisk together. Stir into chicken-oil mixture. In a bowl, toss lettuce with chicken mixture, crouton and cheese.
Nutritional Info Per Serving: 235.7 calories, 16.3 g fat, 15.9 mg cholesterol, 399.5 mg sodium, 13.1 g carbs, 1.7 g dietary fiber, 9 g protein
Healthy Coconut Macadamia Chicken
1/2 c. unsweetened, organic, shredded coconut
Healthy Coconut Chicken
1/2 c. raw, unsalted macadamia nuts, crushed
1 c. coconut cream/milk
Pinch unprocessed sea salt
1 1/2 to 2 lbs. organic chicken breast tenders
1 t. organic coconut oil
Marinate chicken breast in coconut cream or milk for 3-8 hours. Preheat oven to 350 degrees. Coat glass baking dish with coconut oil. Mix crushed macadamia nuts and shredded coconut in a bowl. Roll chicken breast in coconut/macadamia mixture and place in baking dish. Cook 35-45 minutes (baking time varies according to different ovens). Place under broiler for 1-2 minutes. Serve with jasmine rice or quinoa and asparagus or veggie of your choice.
aking Healthier Nutritional Choices
Curb your Sweet Tooth with a juicy apple
- A Sprinkled Donut can pack up to as many as 500 calories
M
Lowfat or Nonfat sour cream, mayonaise, cream cheese, cheese and salad dressing. Low fat yogurt can often replae these high fat spreads.
Substitute Evaporated skim milk, whole milk or buttermild in place of cream (for everything except whipping).
Skinless chicken breast, bison, pork loin, extra lean ground turkey breast, beef round and flank steak are all low-fat choices.
Beans come in all kinds of interesting varieties and are full of protein, as do tofu and soy-based meat substitutes.
Try Whole Grains in place of refined grains. You might just prefer the taste and texture of whole wheat bread, brown rice, bulgur, barley, quinoa over white bread and white rice.
Organic Milk versus regular milk. Organic milk is free of antibiotics and hormones.
Whole Oatmeal versus instant oatmeal.
Applesauce versus oil when baking.
Salsa in place of butter or sour cream on baked potatoes.
Mix a higher fat dressing with a fat-free salad dressing.
Grill vegetables versus sauteing with butter or heavy oils.
To Thicken Soups, gravies and sauces, use pureed vegetables, mashed potatoes, or a mixture of cornstarch and water in place of cream or roux.
Baked tortilla and potato chips instead of fried.
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