Maple raisin yogurt with toasted walnuts

Turn your standard yogurt snack into rich,
flavorful dessert. Naturally sweet maple
syrup transforms this dish from ho-hum to
must-have without sending your blood sugar soaring.

Serves: 1; Serving = 1 bowl
Prep: 10 min
Total: 10 min


Ingredients:
2 tsp finely chopped walnuts
1/3 c fat-free plain yogurt
1 1/2 Tbsp nonfat dry milk
1 tsp maple syrup
1 tsp finely chopped raisins





Directions:
1. Place the walnuts in a small skillet.
 Toast over medium-high heat, tossing often,
  until crisp and fragrant, about 1 to 2
  minutes. Transfer to a dish and set aside.

2. In a bowl, combine the yogurt and dry milk.
  Stir to mix well. Drizzle with the syrup.
  Sprinkle on the walnuts and raisins.

3. Serve immediately.


Nutritional summary:
Calories: 114
Carbohydrates (g): 17
Calcium (mg): 196
Fiber (g): 0
Omega-3 (g): 0.04
Vitamin D (IU): 27




:  )

Spinach Artichoke Dip

YUM !  Thanks Holly!






Serves: 8; Serving = 1/8 recipe
Prep: 20 min
Cook: 20 min

Total: 40 min


Ingredients:
1 package (1 lb) light silken tofu, drained
1 package (8 oz) neufchâtel light cream cheese
1/2 c Parmesan cheese
3 cloves garlic, halved
2 tsp Dijon mustard
1 package (9 oz) frozen artichoke hearts,
 thawed and finely chopped
1 package (10 oz) frozen chopped spinach,
 thawed and squeezed dry


Directions:
1. Preheat the oven to 350 degrees F. Coat a
1 1/2- or 2-quart baking dish with cooking
 spray.

2. Place the tofu, cream cheese, 1/4 c of the
 Parmesan cheese,    garlic, and mustard in a
 blender or food processor. Puree, pushing
 mixture toward blade to start, until smooth.

3. Place the artichoke hearts and spinach in a
  medium bowl.
Add the tofu mixture and toss to coat. Pour
 into the prepared baking dish. Top with the
 remaining  1/4 c Parmesan cheese.

Bake for 20 minutes, or until bubbling hot.

4. Serve with pita wedges and assorted veggies,
  such as celery sticks, carrot sticks, jicama sticks,
  and sliced bell peppers.


Nutritional summary:
Calories: 127
Carbohydrates (g): 7
Calcium (mg): 382
Fiber(g): 2
Omega-3 (g): 0.01
Vitamin D (IU): 0


:  )

Peanut butter chocolate-chip bar

Peanut butter chocolate-chip bar - This is a winner!  Thanks Holly!

A diet with chocolate chip cookies? You bet.
Omega-3-enriched peanut butter and whole wheat
flour are the secret ingredients that keep this treat
healthy -- but your taste buds will never know the
difference!

Serves: 16; Serving = 1 bar
Prep: 15 min
Cook: 25 min
Total: 40 min


Ingredients:

3/4 c white whole wheat flour (such as King Arthur)
   or whole wheat pastry flour
3/4 tsp baking soda
pinch of salt
1 c omega-3-enriched peanut butter
1/3 c Splenda Brown Sugar Blend
1 omega-3-enriched egg, beaten
1/2 c fat-free milk
1 tsp vanilla extract
1/2 c bittersweet chocolate chips


Directions:
1. Preheat the oven to 350 degrees F.
Coat an 8" x 8" baking dish with
cooking spray.

2. On a large sheet of waxed paper,
combine the flour, baking soda,
and salt. Stir with a fork.

3. In a mixing bowl, combine the peanut
butter, sugar, and egg. Stir vigorously
until creamy. Add the milk and vanilla.
Stir until smooth. Add the flour mixture,
stirring until well combined. Stir in the chips.

4. Dollop the dough into the baking dish and
pat the top to smooth. Bake for about 15 minutes,
or until slightly puffy and very lightly browned at the
edges. Remove and allow to cool for at least 10 minutes
before cutting. Store at room temperature, tightly
covered with foil.


Nutritional summary:
Calories: 137
Carbohydrates (g): 12
Calcium(mg): 10
Fiber(g): 1
Omega-3(g): 0.4
Vitamin D (IU): 4


:)

Orange frappé

Orange frappé compliments of Holly!

Swap in a new afternoon pick-me-up
that won't skyrocket your blood sugar
- or widen your waistline. Reduced-fat
ricotta cheese  is the secret ingredient
in this creamy, calcium-rich dessert.

Serves: 1; Serving = 1 bowl
Prep: 5 min
Total: 5 min


Ingredients:
1/4 c reduced-fat ricotta cheese
1 tsp nonfat dry milk
1 1/2 tsp honey
1/2 tsp orange zest
1/4 c sliced strawberries, fresh, or frozen
loose-pack, partially thawed


Directions:
1. In a small bowl, combine the cheese,
dry  milk, honey, and zest. Stir briskly
until very smooth.

2. Top with the strawberries.


Nutritional summary:
Calories: 137
Carbohydrates (g): 16
Calcium (mg): 196
Fiber(g): 1
Omega-3 (g): 0.07
Vitamin D (IU): 0



:)

Spiced nut clusters

Holly sends another chewy HIT!

Find a new favorite combo when you mix
walnuts,pumpkin seeds, and cranberries
with an array of spices. Honey holds the
ingredients together and naturally
sweetens this snack without spiking your
blood sugar.Chewy and delicious!
 
Serves: 8; Serving = 2 clusters
 
Prep: 10 min
Cook: 20 min
Cook: 30 min
 
Total: 1 hr
 
 
Ingredients:
1 large omega-3-enriched egg white
1 Tbsp honey
1 c walnuts
1/2 c raw pumpkin seeds (pepitas)
1/3 c dried cranberries
1 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp ground cardamom
 
 
Directions:
1. Preheat the oven to 350 degrees F. Line a baking
   sheet with parchment paper.
 
2. In a medium bowl, whisk the egg white and honey.
Add the walnuts, pumpkin seeds, and cranberries.
Sprinkle with the cinnamon, ginger, and cardamom
and toss to coat well.
 
3. Drop by 1/8-cup measures on the prepared baking
sheet. Bake for 18 to 20 minutes, or until browned.
 
4. Let stand on a rack for about 30 minutes, or until
completely cooled.
 
 
Nutritional summary:
Calories: 91
Carbohydrates (g): 5
Calcium (mg): 11
Fiber(g): 1
Omega-3(g): 0.6
Vitamin D (IU): 0



: )

Strawberry frozen yogurt

You'll never miss ice cream again. From Holly!

Easy-to-store frozen strawberries burst
with taste and bring a dose of fiber to this
cold and creamy homemade dessert. It's
ready to eat in 5 minutes and tastes as 
delicious as it looks!

Serves: 1; Serving = 1 bowl
Prep: 5 min
Total: 5 min


Ingredients:
3/4 c loose-pack frozen strawberries
1/3 c low-fat plain yogurt
2 tsp honey


Directions:

1. On a work surface, carefully cut the strawberries into chunks with a
serrated knife. Place them in a blender or the bowl of a food processor
fitted with a metal blade. Pulse 10 times to finely chop.

2. Add the yogurt and honey. Process, scraping down the sides of
the bowl as needed, for 1 to 2 minutes, or until smooth.
(Tiny chunks of berry can remain for texture).

3. Serve immediately.


Nutritional summary:
Calories: 151
Carbohydrates (grams): 32
Calcium (milliggrams): 161
Fiber(g): 4
Omega-3 (g): 0.04
Vitamin D (IU): 0





HOPE  :)

Student Teaching

I know there must be a special place in this universe for people who teach our youth! I have been doing my student teaching since January and it is amazing! I love seeing the excitement and the "ahhha" moment in their eyes!

I originally had High School World History - which I absolutely LOVED! I am now doing Middle School (7th Grade) Social Studies - these students are fabulous! They are still young, but wise beyond your wildest dreams! I know I will have a wonderful few weeks with them and I hope that they teach me as much I hope to teach them.

I will get around to posting some recipes soon, but for now I need to go put together a lesson plan! Later - HOPE




:)