Beat the Holiday Bulge New - Dips and Salsas!

This week we will probably be going to party after party and asked to bring many different types of treats or dishes. Here are a few ways to add in lots and fruits and vegetables and lots of flavor without the calories and fat.

Do you want more recipes that you can have at your finger tips? Well the source of the below recipes is FRUIT AND VEGGIES MATTER. GOV . You will be able to search many recipes that include your favorite fruits and vegetables and even create your own printable cookbook for free!

Beat the Holiday Bulge News - Complete Meal Idea #2

Appetizer

(click the recipe to be taken to Mayoclinic)

Fresh Tomato Crostini

by Mayoclinc Staff

Serves 4

Ingredients

• 4 plum tomatoes, chopped
• 1/4 cup minced fresh basil
• 2 teaspoons olive oil
• 1 clove garlic, minced
• Freshly ground pepper
• 1/4 pound crusty Italian peasant bread, cut into 4 slices and toasted

Directions

Combine tomatoes, basil, oil, garlic and pepper in a medium bowl. Cover and let stand 30 minutes. Divide tomato mixture with any juices among the toast. Serve at room temperature.

Nutritional Analysis

(per serving)

Serving size: 1 slice
Calories	120	Cholesterol	0 mg
Protein	4 g	Sodium	172 mg
Carbohydrate	19 g	Fiber	2 g
Total fat	3.5 g	Potassium	333 mg
Saturated fat	0.5 g	Calcium	40 mg
Monounsaturated fat

Entree

(click the recipe to be taken to Mayoclinic)

Spinach Lasagna with Sun Dried Tomato Sauce

Dietitian's tip:This hearty main dish can be prepared ahead, refrigerated and baked later.

Add the timesaving "no-boil" noodles directly to the dish.

By Mayo Clinic staff

Serves 8

Ingredients

2 tablespoons plus 2 teaspoons olive oil
1 1/2 tablespoons all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk (soya milk)
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ounces fresh cremini or shiitake mushrooms, sliced
1 shallot, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 tablespoon chopped fresh basil

Directions

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.

In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.

Nutritional Analysis

(per serving)

Calories	288	Monounsaturated fat	4 g
Protein	17 g	Cholesterol	6 mg
Carbohydrate	39 g	Sodium	526 mg
Total fat	8 g	Fiber	4 g
Saturated fat	2 g

Bread Recipe

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Irish Brown Bread

Dietitian's tip:A staple in homes all over Ireland, this hearty round wheat bread is a snap to make. It's typically cut into wedges and served with jam for the morning meal. Don't forget to cut an X into the top of the dough.

By Mayo Clinic staff

Makes 24 slices

Ingredients

2 cups whole-wheat (wholemeal) flour
1 1/2 cups all-purpose (plain) flour, plus extra for kneading and dusting
1/2 cup wheat germ
2 teaspoons baking soda (bicarbonate of soda)
1/4 teaspoon salt
2 cups low-fat buttermilk
1 egg, lightly beaten

Directions

Preheat the oven to 400 F. Have ready a nonstick baking sheet.

In a bowl, combine the flours, wheat germ, baking soda and salt. Whisk to blend. Beat in the buttermilk and egg and stir just until moistened.

Turn the dough out onto a generously floured work surface and, with floured hands, gently knead it 8 to 10 times; the dough will be sticky. Gather into a loose ball.

On the baking sheet, form the dough into a 7-inch round. Dust the top of dough with a small amount of flour. Cut a 4-inch X into the top of the dough, cutting about 1/2 inch deep. Bake until the bread splits open at the X and makes a hollow sound when the underside is tapped, 25 to 30 minutes. Transfer to a wire rack and let cool for 2 hours (ideally) before slicing.

Nutritional Analysis

(per serving)

Serving size: 1 slice
Calories	82	Cholesterol	10 mg
Protein	4 g	Sodium	154 mg
Carbohydrate	15 g	Fiber	2 g
Total fat	1 g	Potassium	104 mg
Saturated fat	0 g	Calcium	30 mg
Monounsaturated fat	0 g

Appetizer Dish Recipe

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Grilled Pineapple

Dietitian's tip:Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C — about 20 percent of your daily need for vitamin C.

By Mayo Clinic staff

Serves 8

Ingredients

For the marinade
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
2 tablespoons dark honey
1 tablespoon fresh lime juice

1 firm yet ripe pineapple
1 tablespoon dark rum (optional)
1 tablespoon grated lime zest

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).

To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.

Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown "eyes" on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.

Place the pineapple in the bowl with the marinade and stir to coat the pineapple.

Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.

Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.

Nutritional Analysis

(per serving)

Serving size: 1 wedge
Calories	79	Monounsaturated fat	1 g
Protein	<1>	Cholesterol	0 mg
Carbohydrate	15 g	Sodium	1 mg
Total fat	2 g	Fiber	1 g
Saturated fat	<1>

Dessert Recipe

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Baked Apples with Cherries and Almonds

Dietitian's tip:Any good baking apple, such as Golden Delicious, Rome or Granny Smith, holds its shape beautifully for this dish. Serve it as a light dessert, or alongside roasted pork or pork tenderloin.

By Mayo Clinic staff

Serves 6

Ingredients

1/3 cup dried cherries, coarsely chopped
3 tablespoons chopped almonds
1 tablespoon wheat germ
1 tablespoon firmly packed brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
6 small Golden Delicious apples, about 1 3/4 pounds total weight
1/2 cup apple juice
1/4 cup water
2 tablespoons dark honey
2 teaspoons walnut oil or canola oil

Directions

Preheat the oven to 350 F.

In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinnamon and nutmeg until all the ingredients are evenly distributed. Set aside.

The apples can be left unpeeled, if you like. To peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion, skipping every other row so that rows of peel alternate with rows of apple flesh. Working from the stem end, core each apple, stopping 3/4 inch from the bottom.

Divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. Pour the apple juice and water into the pan. Drizzle the honey and oil evenly over the apples, and cover the pan snugly with aluminum foil. Bake until the apples are tender when pierced with a knife, 50 to 60 minutes.

Transfer the apples to individual plates and drizzle with the pan juices. Serve warm or at room temperature.

Nutritional Analysis

(per serving)

Serving size: 1 apple
Calories	179	Monounsaturated fat	2 g
Protein	2 g	Cholesterol	0 mg
Carbohydrate	37 g	Sodium	5 mg
Total fat	4 g	Fiber	5 g
Saturated fat	0 g

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Beat the Holiday Bulge News - Complete Meal Idea #1

Appetizer(click recipes to be sent to Mayoclinic website)
White Bean DipDietitian's tip:To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes.

By Mayo Clinic staff

Serves 8

Ingredients

1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice

Directions

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories	109	Cholesterol	0 mg
Protein	5 g	Sodium	105 mg
Carbohydrate	15 g	Fiber	3 g
Total fat	4 g	Potassium	314 mg
Saturated fat	trace	Calcium	53 mg
Monounsaturated fat	3 g

Entree(click recipes to be sent to Mayoclinic website)

Basalmic Roast Chicken
Dietitian's tip:Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

By Mayo Clinic staff

Serves 6

Ingredients

1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar

Directions

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.

In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Nutritional Analysis

(per serving)

Calories	290	Cholesterol	127 mg
Protein	44 g	Sodium	108 mg
Carbohydrate	4 g	Fiber	0 g
Total fat	11 g	Potassium	625 mg
Saturated fat	3 g	Calcium	80 mg
Monounsaturated fat	5 g

Side Dishes(click recipes to be sent to Mayoclinic website)

Baby Minted Carrots
Dietitian's tip:Carrots are an excellent source of beta carotene, which is converted by the body into vitamin A (retinol). Vitamin A helps maintain vision and promotes the growth of healthy cells and tissues. Carrots also contain lutein, which is thought to protect the retina. One serving of this recipe provides twice the estimated daily requirement for vitamin A.

By Mayo Clinic staff

Serves 6

Ingredients

6 cups water
1 pound baby carrots, rinsed
1/4 cup apple juice
1 tablespoon cornstarch
1/2 tablespoon chopped fresh mint leaves
1/8 teaspoon ground cinnamon

Directions

Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.

In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon.

Pour the apple juice mixture over the carrots. Serve immediately.

Nutritional Analysis

(per serving)

Calories	38	Cholesterol	0 mg
Protein	1 g	Sodium	45 mg
Carbohydrate	10 g	Fiber	2 g
Total fat	0 g	Potassium	191 mg
Saturated fat	0 g	Calcium	28 mg
Monounsaturated fat	0 g

Dessert Dishes(click recipes to be sent to Mayoclinic website)
Lemon Custards with fresh blueberry sauce

Dietitian's tip:Tofu — a high-protein bean curd — has a bland, slightly nutty flavor that takes on the flavor of the food with which it's cooked. Here, the silken tofu, along with the soy milk, gives these baked custards a velvety, smooth texture.

By Mayo Clinic staff

Serves 4

Ingredients

2 teaspoons firmly packed brown sugar

1 teaspoon canola oil

1/2 cup silken or soft tofu

1 1/2 cups plain soy milk (soya milk)

3 eggs

2 tablespoons firmly packed light brown sugar

2 tablespoons honey

1 teaspoon lemon zest

1/2 teaspoon vanilla extract

1/2 teaspoon lemon extract

For the sauce

1/4 cup all-fruit blueberry preserves

2 tablespoons fresh lemon juice

3/4 cup fresh blueberries

Directions

Preheat the oven to 300 F. Lightly coat each of four 3/4-cup ramekins with 1/4 teaspoon of the canola oil.

In a blender or food processor, combine the tofu and 1/2 cup of the soy milk. Process until smooth, about 30 seconds.

In a bowl, whisk the eggs until well blended. Stir in the brown sugar, honey, lemon zest, vanilla extract and lemon extract. Add the tofu mixture and the remaining 1 cup soy milk. Whisk until well blended.

Divide the custard mixture evenly among the prepared ramekins. Arrange the ramekins in a large baking pan. Pour hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are set but the centers still jiggle slightly when the ramekins are gently shaken, about 50 minutes. Remove the ramekins from the water bath and let stand at room temperature until the custards are fully set, about 15 minutes. Cover and refrigerate until well chilled, at least 4 hours.

To make the blueberry sauce, combine the preserves and lemon juice. Whisk until well blended in a small bowl. Stir in the blueberries.

To serve, loosen the edges of the custards with the tip of a knife and invert the ramekins onto individual plates. Top with the blueberry sauce.

Nutritional Analysis

(per serving)

Serving size: 1 prepared custard
Calories	234	Monounsaturated fat	3 g
Protein	11 g	Cholesterol	159 mg
Carbohydrate	31 g	Sodium	104 mg
Total fat	7 g	Fiber	1 g
Saturated fat	2 g

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.