HEALTHY RECIPES.

ROLCAM · Posted: Wed Oct 17, 2007 1:21 am Post subject: HEALTHY RECIPES.

How to Eat Around Allergies
By Cheryl Sternman Rule, EatingWell.com

Earlier this year, my 5-year-old son, Alex, joined the growing ranks of Americans who have tested positive for food allergies. Alex had been sick to his stomach, off and on, for weeks. Tests revealed allergic responses to a large number of foods and an abnormally high white blood cell ...

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Jícama-Apple Slaw
EW (Test Kitchen)

Crunchy jicama and apple plus oranges and avocado combine in this crisp and refreshing dairy-free slaw.

Servings: 6 servings, generous 1 cup each
Total Time: 35 minutes
Ease of Preparation: Easy
Health: High Fiber, Low Cholesterol, Low Sodium, High Potassium

Ingredients:

1/3 cup packed chopped fresh cilantro , plus leaves for garnish
2 tablespoons chopped fresh mint , plus leaves for garnish
1-2 tablespoons minced jalapeño pepper
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon ground cumin
1/4 cup lime juice
1/3 cup extra-virgin olive oil
1 each 1-pound jícama (see Note)
1 each tart green apple , cored (not peeled)
2 each navel oranges
2 each avocados , diced

Steps:

1: Place 1/3 cup cilantro, 2 tablespoons mint, jalapeño to taste, sugar, salt, cumin and lime juice in a food processor. Process until finely chopped, about 30 seconds, stopping once to scrape down the sides. With the motor running, add oil through the feed tube in a slow, steady stream until the dressing is well combined. Transfer the dressing to a large bowl. Do not clean the processor, but change to the shredding disk.

2: Using a small, sharp knife, carefully peel jícama, making sure to remove both the papery brown skin and the layer of fibrous flesh just underneath. Cut the jícama and apple into pieces that will fit comfortably through your processor’s feed tube. Shred the jícama and apple in the processor. Add to the bowl with the dressing.

3: Using a sharp knife, remove the peel and pith from the orange. Working over the bowl with the slaw (to catch any juice), cut the orange segments from the surrounding membranes, letting them drop into the bowl. Squeeze any remaining juice into the slaw. (Discard membranes and peel.) Add avocados; gently toss to combine. Serve immediately, garnished with cilantro and mint leaves.

Nutrition: (Per serving)

Calories - 288
Carbohydrates - 29
Fat - 20
Saturated Fat - 3
Monounsaturated Fat - 10
Protein - 3
Cholesterol - 0
Dietary Fiber - 8
Potassium - 584
Sodium - 296
Nutrition Bonus - Vitamin C (120 daily value), Fiber (32 dv), Potassium (17 dv).

Note: Jícama is a round root vegetable with thin brown skin and white crunchy flesh. It has a slightly sweet and nutty flavor and can be found in the produce section from November to May.

Related Links:

• Red & White Salad
• Healthy Salad Recipes and Cooking Tips

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Roasted Vegetable Enchiladas
EW (Test Kitchen)

Filled with bell peppers, pinto beans, mushrooms and onions, these colorful enchiladas can be mostly made ahead--perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro and diced avocado at the table.

Servings: 6 servings, 2 enchiladas each
Total Time: 1 1/2 hours
Ease of Preparation: Easy
Health: Low Calorie, High Fiber, Low Sat Fat, Low Cholesterol, High Potassium, Heart Healthy, Healthy Weight

Ingredients:

1 each poblano pepper or green bell pepper
2 teaspoons extra-virgin olive oil
1 cup chopped yellow onion
3 cloves garlic , minced
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
1/8 teaspoon ground chipotle pepper (optional)
8 ounces tomatoes , roughly chopped, plus diced tomato for garnish
1 cup vegetable broth (see Note)
1/2 cup packed fresh cilantro , coarsely chopped, plus more leaves for garnish

Steps:

1: Preheat oven to 425°F.

2: To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.

3: Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.

4: Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)

5: To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.

6: To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.

7: Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.

Nutrition: (Per serving)

Calories - 269
Carbohydrates - 45
Fat - 8
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 9
Cholesterol - 0
Dietary Fiber - 9
Potassium - 726
Sodium - 753
Nutrition Bonus - Vitamin C (120 daily value), Selenium (25 dv), Potassium (21 dv), Vitamin A (20 dv), Magnesium (19 dv), Folate (16 dv).

Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Allergy note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can’t tolerate.

Related Links:

• Basque Vegetable Rice
• Healthy Vegetarian Recipes and Menus

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Dairy-Free Banana Rice Pudding
EW (Test Kitchen)

This rice pudding is dairy-free, but the bananas and rice milk make it so creamy and rich-tasting, no one will know the difference.

Servings: 8 servings, generous 1/2 cup each
Total Time: 3 1/2 hours (includes 2 hours chilling time)
Ease of Preparation: Easy
Health: Low Calorie, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight

Ingredients:

1 cup brown basmati rice
2 cups water
1/2 teaspoon salt
3 cups plus 1 tablespoon gluten-free vanilla rice milk , divided (see Tip)
1/3 cup light brown sugar
1/2 teaspoon ground cinnamon , plus more for garnish
1 tablespoon cornstarch
4 each ripe bananas , divided
1 teaspoon vanilla extract

Steps:

1: Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes.

2: Stir in 3 cups rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. Stir cornstarch and the remaining 1 tablespoon rice milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat.

3: Mash 2 bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding. Transfer to a large bowl, press plastic wrap directly onto the surface of the pudding and refrigerate until cold, at least 2 hours.

4: Just before serving, slice the remaining 2 bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired.

Nutrition: (Per serving)

Calories - 208
Carbohydrates - 49
Fat - 2
Saturated Fat - 0
Monounsaturated Fat - 0
Protein - 3
Cholesterol - 0
Dietary Fiber - 3
Potassium - 213
Sodium - 182

Prepare through Step 3, cover and refrigerate for up to 1 day. Finish with Step 4 just before serving.

Some brands of rice milk may contain gluten. Gluten-free brands include Pacific Natural Foods or 365 Organic.

Related Links:

• Papaya-Lime Sorbet
• Healthy Apple Recipes and Cooking Tips
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Roland Camilleri

Moderator

Sydney , Australia.