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apple oat muffins

Snack and Dessert Recipes

Apple Oat Muffins

Makes 12 muffins

1 1/2 cups whole-wheat pastry flour
1 1/2 cups unbleached all-purpose flour
1 1/4 cups quick-cooking oats or oat bran
1 teaspoon cinnamon
1/2 teaspoon grated nutmeg
1/2 teaspoon salt (optional)
2 1/2 teaspoons baking soda
2 large apples, finely chopped
1 12-ounce can apple juice concentrate
1/2 cup raisins
1 vegetable oil spray

Preheat oven to 325 F.

In a large bowl, mix flours, oats or oat bran, cinnamon, nutmeg, salt (if using), and baking soda. Add apples, apple juice concentrate, and raisins. Stir just enough to mix. Spoon batter into lightly vegetable oil sprayed or nonstick muffin tins and bake for 25 minutes, or until tops bounce back when pressed lightly.

Per muffin:
Calories: 227
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 5%
Cholesterol: 0 mg
Protein: 5.4 g
Carbohydrates: 50.5 g
Sugar: 17.2 g
Fiber: 4.4 g
Sodium: 271 mg
Calcium: 25 mg
Iron: 2.2 mg
Vitamin C: 2.9 mg
Beta Carotene: 33 mcg
Vitamin E: 0.4 mg

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Colorful Chili Dip

Makes 2 cups

Serve this zesty dip with baked corn chips or whole-grain crackers or as a sandwich spread.

2 cups drained cooked or canned pinto beans (1 15-ounce can)
1 medium green onion, sliced
2 tablespoons balsamic vinegar
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1 several shakes Tabasco sauce, to taste
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper

Combine all ingredients except bell peppers in food processor fitted with a metal blade. Blend until smooth and creamy. Transfer to a bowl and stir in bell peppers. Mix well. Chill thoroughly before serving.

Per 1/2-cup serving:
Calories: 132
Fat: 0.8 g
Saturated Fat: 0.1 g
Calories from Fat: 5.3%
Cholesterol: 0 mg
Protein: 8.1 g
Carbohydrates: 24.2 g
Sugar: 1.2 g
Fiber: 8.4 g
Sodium: 15 mg
Calcium: 50 mg
Iron: 2.2 mg
Vitamin C: 27.2 mg
Beta Carotene: 294 mcg
Vitamin E: 1.2 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Going Green Smoothie

Makes about 6 1-cup servings

6 cups fresh baby spinach
1 1/2 cups fresh or drained canned pineapple chunks
3 cups green grapes
1 1/2 bananas
1 1/2 cups water
1 1/2 cups ice

Combine all ingredients in blender. Blend for 1 to 2 minutes until everything is incorporated.

Reproduced and reprinted with the permission of Vita-Mix Corporation, Inc.

Per 1-cup serving:
Calories: 106
Fat: 0.4 g
Saturated Fat: 0.1 g
Calories from Fat: 3%
Cholesterol: 0 mg
Protein: 1.9 g
Carbohydrates: 26.9 g
Sugar: 19.5 g
Fiber: 2.7 g
Sodium: 28 mg
Calcium: 46 mg
Iron: 1.3 mg
Vitamin C: 38.9 mg
Beta Carotene: 1739 mcg
Vitamin E: 0.9 mg

Source: Vita-Mix Corporation, Inc.

Strawberry Smoothie

Makes about 2 1-cup servings

Try this cold, thick smoothie with whole-grain cereal or muffins for a delicious and satisfying breakfast. Buy frozen strawberries or freeze fresh ones. To freeze bananas, peel and break into pieces, pack loosely in an airtight container, and freeze.

1 cup frozen strawberries
1 medium frozen banana, cut into 1-inch pieces
1/2 - 1 cup vanilla rice milk

Place all ingredients in a blender. Blend at high speed until smooth. You’ll have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth.

Per 1-cup serving:
Calories: 121
Fat: 0.8 g
Saturated Fat: 0.1 g
Calories from Fat: 6%
Cholesterol: 0 mg
Protein: 1.2 g
Carbohydrates: 29.8 g
Sugar: 15.4 g
Fiber: 3.9 g
Sodium: 24 mg
Calcium: 96 mg
Iron: 1 mg
Vitamin C: 51 mg
Beta Carotene: 46 mcg
Vitamin E: 0.8 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Chocolate Banana Smoothie

Makes about 2 1-cup servings

2 cups frozen banana chunks
1/2 cup chocolate soy- or rice milk
2 tablespoons maple syrup

Combine all ingredients in a blender and blend until smooth, adding a bit more soymilk if necessary.

Per 1-cup serving:
Calories: 227
Fat: 1.7 g
Saturated Fat: 0.4 g
Calories from Fat: 6.6%
Cholesterol: 0 mg
Protein: 4 g
Carbohydrates: 53.8 g
Sugar: 33.4 g
Fiber: 4.8 g
Sodium: 32 mg
Calcium: 121 mg
Iron: 1.4 mg
Vitamin C: 13.3 mg
Beta Carotene: 40 mcg
Vitamin E: 1 mg

Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Edamame (Whole Green Soybeans)

Makes about 3 cups (6 1/2-cup servings)

Add some soy to your life with edamame. This traditional Japanese appetizer is served in the pod, like peanuts in the shell. Simply pop the soybeans out of the pod and enjoy!

6 cups water
1 pound green soybeans (edamame)
1/2 teaspoon salt (optional)

Bring water to a boil in a large pot. Add soybeans and return to a boil. Cook 10 minutes. Drain well and toss with salt, if using. Shell pods before eating.

Per 1/2-cup serving:
Calories: 107
Fat: 4.8 g
Saturated Fat: 0.6 g
Calories from Fat: 40.9%
Cholesterol: 0 mg
Protein: 9.3 g
Carbohydrates: 8.4 g
Sugar: 1.1 g
Fiber: 3.2 g
Sodium: 11 mg
Calcium: 110 mg
Iron: 1.9 mg
Vitamin C: 12.9 mg
Beta Carotene: 71 mcg
Vitamin E: 0 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Apple Cranberry Crisp

Makes 8 servings

This dessert is perfect for autumn, when cranberries are available and apples are fresh, but you can make it at other times of the year if you buy extra bags of cranberries and freeze them. Brown rice syrup is available at health food stores.

2 large tart apples, peeled and sliced
1/2 cup fresh or frozen cranberries
3/4 cup Grape-Nuts cereal
3/4 cup rolled oats
1/2 teaspoon cinnamon
1/3 cup brown rice syrup
2/3 cup apple juice
1/4 teaspoon cornstarch or arrowroot

Preheat oven to 350 F.

Arrange apple slices in a 9"×9" baking dish, then sprinkle with cranberries. In a bowl, mix Grape-Nuts, oats, and cinnamon, then stir in brown rice syrup. Spread evenly over apples. In a small bowl or measuring cup, mix apple juice and cornstarch or arrowroot, then pour evenly over other ingredients.

Bake for 50 minutes, or until apples are tender.

Per serving (1/8 of recipe):
Calories: 148
Fat: 0.9 g
Saturated Fat: 0.2 g
Calories from Fat: 5.3%
Cholesterol: 0 mg
Protein: 2.5 g
Carbohydrates: 35.1 g
Sugar: 14.4 g
Fiber: 3 g
Sodium: 84 mg
Calcium: 14 mg
Iron: 3.5 mg
Vitamin C: 3 mg
Beta Carotene: 20 mcg
Vitamin E: 0.2 mg

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Red Pepper Dip

Makes 3 cups

2 12.3-ounce packages low-fat silken tofu
2 tablespoons lemon juice
1 tablespoon cider vinegar
1/3 cup canned roasted red peppers
1 teaspoon chili powder
1 several dashes Tabasco sauce
1/2 teaspoon salt (optional)

Combine tofu, lemon juice, and vinegar in a food processor. Process until smooth. Add red peppers and chili powder. Process for several minutes until very smooth and creamy. Add Tabasco and salt, if using.

Per 1/4 cup:
Calories: 24
Fat: 0.5 g
Saturated Fat: 0.1 g
Calories from Fat: 19.2%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 1.3 g
Sugar: 0.7 g
Fiber: 0.1 g
Sodium: 54 mg
Calcium: 22 mg
Iron: 0.5 mg
Vitamin C: 9.6 mg
Beta Carotene: 146 mcg
Vitamin E: 0.2 mg

Source: The McDougall Quick and Easy Cookbook by John A. and Mary McDougall

Desi's Carrot Coins

Makes about 2 1-cup servings

Desi, a 9-year old budding chef, shows us how delicious fresh vegetables are with just a bit of lemon (or lime) juice and salt. These are great for snacking or added to other salads.

2 carrots
2 tablespoons lemon or lime juice
1/4 teaspoon salt

Cut carrots into 1/4-inch rounds (coins) and place them in a bowl. Sprinkle with lemon or lime juice and salt. Let stand 20 minutes before serving.

Per 1-cup serving:
Calories: 28
Fat: 0.2 g
Saturated Fat: 0 g
Calories from Fat: 6.1%
Cholesterol: 0 mg
Protein: 0.6 g
Carbohydrates: 6.8 g
Sugar: 3.3 g
Fiber: 1.8 g
Sodium: 340 mg
Calcium: 22 mg
Iron: 0.2 mg
Vitamin C: 7.4 mg
Beta Carotene: 5054 mcg
Vitamin E: 0.6 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.

Bruschetta with Julienned Vegetables

Makes 24 servings (3 cups bruschetta topping)

1 cup julienned carrots
1 cup julienned zucchini
1 cup julienned yellow squash
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon seasoned rice vinegar
1 tablespoon water
2 garlic cloves, minced
24 thin slices baguette, toasted

Combine carrots, zucchini, squash, onion, parsley, and basil in a bowl. Whisk together vinegars, water, and garlic in a separate small bowl. Pour vinegar mixture over vegetables and toss gently. Refrigerate until ready to serve. To serve, spoon onto baguette slices.

Per serving (1 slice baguette with 2 tablespoons bruschetta topping):
Calories: 92
Fat: 1.2 g
Saturated Fat: 0.3 g
Calories from Fat: 11.4%
Cholesterol: 0 mg
Protein: 3 g
Carbohydrates: 17.2 g
Sugar: 0.7 g
Fiber: 1.2 g
Sodium: 189 mg
Calcium: 31 mg
Iron: 1.1 mg
Vitamin C: 2.7 mg
Beta Carotene: 517 mcg
Vitamin E: 0.1 mg

Source: Piero's, Crown Casino, Melbourne, Australia. Published in The Best in the World, Neal D. Barnard, M.D., editor.

Grilled Plantains

Makes 4 servings

While technically a fruit, plantains are often treated as potatoes in cooking. Plantains can be used at any stage of ripeness. They contain folate, a nutrient that plays an important role in cancer prevention.

4 plantains (you can pick green, yellow, or speckled)

Preheat oven to 350 F or grill to medium-high heat.

Cut the ends off the plantains and cut each plantain sharply on the diagonal into 2-inch pieces. Bake or grill the plantains for about 10 minutes until the skins are charred and the insides are soft. Serve the plantains in the skins.

Grilled Plantains are best when eaten fresh from the grill. Stored in a covered container in the refrigerator, leftovers will keep for up to 2 days.

Per serving:
Calories: 278
Fat: 0.4 g
Saturated Fat: 0.2 g
Calories from Fat: 1.4%
Cholesterol: 0 mg
Protein: 1.9 g
Carbohydrates: 74.8 g
Sugar: 13.4 g
Fiber: 5.5 g
Sodium: 12 mg
Calcium: 5 mg
Iron: 1.4 mg
Vitamin C: 26.2 mg
Beta Carotene: 886 mcg
Vitamin E: 0.3 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.











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