Apple Snack Cake

2 cups flour
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
2 teaspoons cinnamon
½ teaspoon freshly grated nutmeg
2 eggs
1 cup packed brown sugar
¼ cup honey
½ cup oil
1 cup plain or vanilla yogurt
1 ½ cups shredded unpeeled apple (or zucchini)
½ cup finely diced banana

Spray a 9×13 inch pan with Pam for Baking. Stir together flour, baking powder and soda, salt and spices; set aside. In a large mixer bowl, beat eggs until light, then beat in the honey and sugar until light and fluffy. Beat in the oil.
Mix in the flour mixture at low speed, alternating additions with yogurt. Stir in the zucchini and banana. Bake at 350 degrees for 45 to 55 minutes.

I like this cake best unadorned, but you can also dress it up with a light cream cheese glaze and toasted walnuts. Honey-Cream Cheese Icing: Mix together 5 oz. softened cream cheese, 1 ½ teaspoons orange juice and 3 to 4 tablespoons honey (adjust for desired sweetness). Spread over the cooled cake and cover with 1 cup chopped toasted walnuts.

And once zucchini is back in season, try this recipe with shredded zucchini. It’s equally delicious, and I love the little green flecks!

Make them small to fit little hands and to decrease calories for bigger kids like us! These and oatmeal raisin cookies are popular sweet treats at my house…

Chocolate Chip Oat Cookies

1¾ cups flour
1 teaspoon baking soda
¼ teaspoon salt
8 oz. (1 stick) butter
8 oz. (1 stick) margarine
½ cup sugar
1¼ cups brown sugar
2 eggs
2 tablespoons milk
1 teaspoon vanilla
2 cups oats, regular or quick cooking
2 cups semi-sweet chocolate chips

Mix flour, soda and salt together and set aside. In a large mixing bowl, beat the sugars, butter and margarine until creamy. Add the eggs one at a time, beat well, then mix in milk and vanilla. Gradually add flour mixture until well combined. Sir in oats and chocolate chips by hand, then use a tablespoon scoop to drop the dough onto ungreased cookie sheets. Bake 7 to 9 minutes at 375 degrees. Makes 4 ½ dozen.

Cookie monsters at your house? Remind them that cookies are a “sometimes food”, so freeze extras in small batches for a sweet treat another day…

Win-win? Not exactly. Homemade or not, pies, cakes and cookies can still pack a hefty number of calories. My delicious choco-chini cake is certainly lower in fat and healthier than a zucchini-free equivalent, but it is still a dessert…

Can we indulge in sweets without too many extra calories? Yes! Try these tricks to incorporate sweets into a healthy diet…

• Serve individual portions. When I talk with my young patients about sweets, I often tell them to “eat one cookie, not five cookies”. That may seem obvious, but it is not so easy when the serving plate is piled high. 
  

• Smaller servings. Of course, smaller portions have fewer calories. So measure cookie dough with a tablespoon scoop for smaller and more uniform cookies and they will also bake more evenly.

• Special times. Save fancy desserts for special occasions and special meals. The only “dessert” that most of us can afford to have every day is fresh fruit.

• Just enough. I made cookies for my son’s scout meeting today, but I baked only half the batch. I’ll freeze the remainder of the dough (or refrigerate for up to a week), then bake just a few cookies at a time.

• Out of sight, out of mind. Avoid temptation by keeping sweet treats out of sight. Store extra cookies or baked goods in the freezer, or better yet, share extras with neighbors and co-workers. They will love you for it!

• Add fiber. Fiber-rich ingredients make healthy additions to dessert recipes because fiber can decrease the absorption of fat! (Hmmm…like oatmeal cookies! ) Fruit and veggie ingredients (like applesauce, carrots and zucchini) add moisture that can replace some of the fat in a recipe…another calorie saver.

Tip of the day…Next time you make chocolate chip cookies add 2 cups of oats along with the 2 cups of chips (and decrease the flour in the recipe by ½ cup). I love the texture of chocolate chip oat cookies so much better than plain. You might never make plain chocolate chip cookies again!

Oh well. I’ll set the timer for an hour to see how I do…

In a large sauté pan, heat 1 tablespoon olive oil; throw in ½ cup chopped onion to sauté. Rinse, dry and cube 1 lb.boneless, skinless chicken breasts.

Brown half of the chicken pieces, adding salt and pepper and a chopped clove of garlic while cooking. Turn once after fully browned on one side.

While the chicken cooks, prepare 2 cups pasta (dry measure) al dente.  Choose a fancy shape, like fusilli, so the pasta holds more sauce.

Remove the first batch of chicken to a plate and cover to keep warm. Replenish the olive oil in the pan and sauté the second batch. Cut 2 garden-fresh tomatoes into 8 pieces each and set aside. Take 6 leaves fresh basil (also from the garden), roll them, slice thinly and reserve with the tomatoes.

Chicken done? Add a splash of white wine or chicken broth (about 1/3 of a cup) to deglaze the pan (scrape up all those tasty bits), then lower the heat. Add 1 tablespoon balsamic vinegar (another great flavor-enhancer) and simmer  gently until the “sauce” thickens, just another minute or two. Remove the pan from the heat, add the chicken, tomatoes, basil, and cooked pasta, stir well and cover for a few minutes to let the last additions heat through.

The final touch is a dusting of grated Romano or Parmesan cheese.

This quick meal is really tasty. All the flavors stand out…the browned chicken, the carmelized onion, the sweetness of the wine and balsamic, the fresh tomato and basil, the tang of the cheese. And we sat down with 15 minutes to spare!

Yes, you should try this at home!

This simple apple tart is attractive to serve, but also easy and healthy. It has only about 170 calories per serving…so move over, apple pie!

The tart comes together with only five ingredients that are easy to keep on hand. Use sweet but firm apples, like Fuji or Gala. Granny Smith apples also have a wonderful taste and texture for baking, but you will need to add more sugar because they are so tart.  Be sure to slice the apples as thinly as possible so they will cook quickly…

Simple Apple Tart

dough for one 9 inch pie crust, purchased or homemade*
3 or 4 large apples, peeled, cored, halved and sliced
2 tablespoons sugar
2 tablespoons butter
2 tablespoons peach or apricot jam, heated

Preheat the oven to 350 degrees. With the dough at room temperature, unroll into a 10 inch tart pan. Arrange the apple slices on the cutting board, then transfer by sections to the unbaked crust. Sprinkle the apples with sugar and dot with butter. Bake for about 40 minutes, until the apples are soft and bubbling. Remove the tart from the oven. While still warm, brush the apples with the jam to add sweetness and a shiny golden color. Serve warm or at room temperature. Serves 8.

Delicious!

Most kids love fruit anyway, so enlist them to help choose a rainbow combination of their favorite fruits.  The more variety, the better the presentation and nutrition. And to make this dessert extra kid-friendly be sure the presentation rocks!

What could be simpler? Choose at least three or more fresh fruits to combine. Mix together bite-sized pieces of strawberries, watermelon, blueberries, cantaloupe, kiwi, pineapple and mango and mix together. No dressing necessary; the natural fruit juices combine for just the right amount of light syrup.

Serve the fruit salad from a large platter or glass bowl and ladle into sherbet cups. Make it fancy by adding a small dollop of low-fat whipped cream.

Pretty and delicious!

This is a quick, low-fat version of an Italian classic. My mother’s sauce took hours to prepare, but this hearty ragu won’t cost you all day in the kitchen. Make the sauce from scratch using homegrown or canned organic tomatoes, or use a high quality jar sauce (like Classico Organic Pasta Sauce with Tomato, Herbs and Spices) and add the meats to simmer. Flavors will meld in less than an hour!

Italian Sauce with Meatballs and Sausage

1 lb. Italian sausage (regular or turkey)

Meatballs:
1 lb. ground beef, 93% lean
¼ cup breadcrumbs
¼ cup grated Romano cheese
1 tsp. dried sweet basil
1 tsp. minced garlic
1 egg, slightly beaten

Sauce (omit if using purchased):
2 cans (14.5 oz. each) organic diced tomatoes, or 2 to 3 lbs. fresh tomatoes, peeled, seeded and diced
1 can (6 oz.) organic tomato paste
1 cup water (more or less)
1 tsp. dried sweet basil or Italian seasoning
1 clove garlic, minced
1 teaspoon salt

Preheat oven to 350 degrees. Line a rimmed cookie sheet with parchment paper; spray lightly with cooking spray. Place the ground beef in a large mixing bowl, add the next 5 ingredients and mix well. Moisten hands, then loosely form meatballs using ¼ cup of the meat mixture for each meatball. Place the meatballs onto the parchment-lined cookie sheet and bake for about 25 minutes (a light drizzle or spray of olive oil before baking will enhance browning). Oven-fry the sausage at the same time, making sure to prick the casing before placing on the rack of a shallow broiler pan.

While the meats cook, start the sauce. Cook the tomatoes until soft enough to break up, then add the remaining ingredients. Simmer covered, and when the meats are done, add them to the sauce. Simmer the sauce and meats together for an hour (less if using prepared sauce).

Serve with pasta, plenty of grated Romano cheese…and crusty Italian bread!

Buon appetito!

Expand your repertoire of recipes so every dish will be new and different. This is a savory version of green beans that is big on fresh taste. This recipe is simple, but be careful not to cook too long…overcooked green beans will be mushy and bland.

Green Beans with Shallots and Tomatoes is also a “recipe duet”…one recipe makes either a warm side dish or a cold green bean salad…

Green Beans with Shallots and Tomatoes

1 lb. green beans, about 2 cups
2 shallots, thinly sliced
2 teaspoons olive oil
1 ripe but firm tomato, about ½ cup seeded and diced
Salt and pepper to taste
1 teaspoon balsamic vinegar (optional for warm version)
Capers for garnish

Sauté the shallots in olive oil until translucent. Add the green beans and sauté until bright green in color and just tender. Add diced tomatoes and cook just 1 or 2 minutes more, until the beans are cooked but still crunchy. Serve warm as side dish.

For a cold green bean salad, steam the green beans until cooked but crisp. Rinse in cold water and set aside. Heat the olive oil and sauté the shallots; add the diced tomatoes off the heat and mix to blend the flavors. Chill. When ready to serve, arrange the beans on a platter with the tomato-shallot topping and drizzle with balsamic vinegar. Makes 4 servings.

Enjoy!

Try to enlist the kids in at least the picking and washing of the veggie crop…and if they are too picky to even taste them, well take heart, we know all about picky kids!

Many kids just haven’t acquired the taste yet for complex, savory flavors. So when in doubt, keep it simple. The fresh taste of steamed green beans, even plain, is hard to beat. Try to be creative with the presentation; for example, serve chilled green beans standing upright in a short glass, like French fries just waiting to be dipped into Ranch dressing (instead of catsup). Finger foods are fun!

These are not your ordinary supermarket green beans, so pick them skinny and tender, only about ¼ inch in diameter. Steam for about 4 minutes, and remove from the heat quickly. Serve a kid-friendly version plain, or with just a dot of margarine or butter. Kids of all ages may enjoy them at room temperature or even cold the next day.

Nobody has to know that green beans are loaded with vitamins and minerals, even anti-oxidants. They are also low in calories for those of us who care about such things, only 43 calories per cup.

My grown-up version is savory, so stay tuned for Green Beans with Shallots and Tomato…

This recipe can’t be beat for simplicity and creamy good taste. I served it recently at a dinner for friends and even the folks who don’t cook were asking how I made it. It’s that good!

Start with a great potato (like Sierra Rose Red Skin Golden Gourmet Potatoes) to get the best taste and texture. Then take 30 minutes or more off the prep time by steaming the potatoes in a paper bag! Just put the washed potatoes in a brown grocery sack, fold the top over, and microwave. (My friend Mariel uses a plastic bag…either one works.)  Slide the skins off after cooking if you prefer, but I leave some on for color and nutrition.

Simply Delicious Potato Salad

2 lbs. (about 5 medium) red potatoes
2 or 3 green onions, thinly sliced
¼ cup mayonnaise*
salt to taste
freshly ground pepper (optional)

Cool and coarsely chop the potatoes into 1 inch pieces. Place them in a bowl with the onion, mayonnaise, and salt. Mix gently and refrigerate before serving. Serves 4 to 6.

*Make this with Best Foods or Hellman’s Real Mayonnaise for a special dinner that is sure to impress. Otherwise, use light or cholesterol-free mayonnaise to cut cholesterol and fat. (You will notice the taste difference in a side by side comparison, but at least you can indulge guilt-free!)

Take things from simple to elaborate with one or more “add-ins” like Dijon mustard, chopped celery, chopped dill pickle or sweet relish, hard boiled egg, capers, etc.

Homemade just doesn’t get any better than…simple and delicious!

More recipes by Dr. Pat…