recipes by chrstphr


Recipes        updated 09/02/2009/a

Rita E. Ciavola shares this recipe

                              Recipe for “Creamy” – Cream of Broccoli Soup!

1 tbsp. flour
1 tbsp. oil (corn oil – Mazola, etc.)
1 cups milk (2% or your own preference)
1/4 cup cubed or shredded cheese
1 can (small) vegetable or chicken broth
1-1/2 cups broccoli (steamed & chopped)
Salt to taste if desired or any other seasoning for additional flavor

1. Over low heat, pour the tablespoon of oil into a pan; then add the flour – sprinkling it in and blending with oil,
   stirring to make a “paste”.
2. Slowly pour in the milk, a little at a time, stirring it to make a creamy sauce.
3. Increase the heat to medium-high, stirring the sauce as it bubbles and thickens.
4. Turn the heat to medium-low, and add the cheese, stirring until is all melts.
5. Add can of broth, a little at a time, stirring to let it blend with sauce.
6. Put broccoli in food processor and grind until all is chopped – you can leave some broccoli out for a “chunkier”
7. Add crushed broccoli to white cheese sauce
8. Let it simmer for just a few minutes
9. Serve with crackers or toast

(makes 3-4 small servings)
Variations of vegetables can be used for this soup, e.g. carrots, potatoes, etc!
Bonnie Tierney shares these recipes for More Matters 2009

Mini Greek Pizza Muffins

Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy
                                                                  VIEW COMPLETE NUTRITION GUIDELINES »

All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.

Makes 2 dozen mini muffins

ACTIVE TIME: 30 minutes

TOTAL TIME: 50 minutes


2 tablespoons extra-virgin olive oil
2/3 cup finely chopped onion
2/3 cup finely chopped red bell pepper
1/3 cup whole-wheat pastry flour
1/3 cup all-purpose flour
2 teaspoons baking powder
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried
1 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/3 cup low-fat milk
1/3 cup crumbled feta cheese
1 large egg, well beaten
2 tablespoons tomato paste
2 tablespoons chopped kalamata olives

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is
tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
2. Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.
3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a
medium bowl.
4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet
ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a
wire rack. Serve warm or at room temperature.

NUTRITION INFORMATION: Per muffin: 39 calories; 2 g fat (1 g sat, 1 g mono); 11 mg cholesterol; 4 g
carbohydrate; 1 g protein; 0 g fiber; 106 mg sodium; 36 mg potassium.
1/2 Carbohydrate Serving (for 2 muffins)
Exchanges (for 2 muffins): 1/2 starch, 1 fat

MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. |
Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
Oven-Fried Zucchini Sticks


Low Calorie | Low Carb | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight
                                                                   VIEW COMPLETE NUTRITION GUIDELINES »

Every bit as good as the restaurant-appetizer version--no deep fryer required.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes


Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 egg whites, lightly beaten

Preheat oven to 475°F. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt and pepper in
a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the
baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini
and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more.
Serve hot.

Wilted Spinach with Garlic


Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat
                                                                 VIEW COMPLETE NUTRITION GUIDELINES »

Give spinach a quick toss in hot, garlicky oil for the perfect side dish.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes


1 tablespoon extra-virgin olive oil
1 clove garlic, finely chopped
1 pound spinach, washed and stemmed, or 1 pound Swiss chard, washed, stems sliced, leaves torn
Salt & freshly ground pepper to taste

Heat oil in a large skillet over medium-high heat. Add garlic and stir until golden, about 30 seconds. Add greens in
batches, if necessary, and toss until just wilted, 2 to 4 minutes. Season with salt and pepper.
Japanese Cucumber Salad


Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Healthy Weight
                                                                                           VIEW COMPLETE NUTRITION GUIDELINES »

This Japanese inspired cool, crisp salad is as elegant and well balanced as it is simple.

Makes 4 servings, about 1 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes


2 medium cucumbers or 1 large English cucumber
1/4 cup rice vinegar
1 teaspoon sugar
1/4 teaspoon salt
2 tablespoons sesame seeds, toasted (see Tip)

1. Peel cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise; scrape the seeds out
with a spoon. Using a food processor or sharp knife, cut into very thin slices. Place in a double layer of paper towel
and squeeze gently to remove any excess moisture.
2. Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and sesame seeds;
toss well to combine. Serve immediately.

The Wedge

Low Calorie | Low Carb | Low Cholesterol
                                                                                           VIEW COMPLETE NUTRITION GUIDELINES »

Forget iceberg; the traditional Wedge salad is better with Romaine lettuce and a healthier ranch-style dressing.

Makes 4 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes


2 hearts of romaine, quartered lengthwise and cores removed
1/4 cup chopped fresh chives
2 slices cooked bacon, crumbled
2 ounces crumbled blue cheese
1/2 cup Buttermilk Ranch Dressing

Place 2 romaine quarters on each of 4 salad plates. Sprinkle with chives, bacon and blue cheese. Drizzle with
Buttermilk Ranch Dressing.
Cold Soba Noodles


Low Calorie | Low Cholesterol | Low Sat Fat | Heart Healthy
                                                                                           VIEW COMPLETE NUTRITION GUIDELINES »

In Japan, cooked buckwheat noodles are often served with a soy-based dipping sauce; here the sauce is combined
with the noodles for a flavorful and easy dish.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes


8 ounces soba noodles
2 scallions, sliced
2 teaspoons sesame oil
2 teaspoons reduced-sodium soy sauce
2 teaspoons toasted sesame seeds

Cook noodles according to package directions. Drain the noodles in a colander and rinse under cold running water
until cool. Transfer to a medium bowl and toss with scallions, oil, soy sauce and sesame seeds.

Healthy Soup Recipes

All of these healthy soup recipes use stock, but you can just as easily make them
with water, or by using stock cubes or bouillon powder. Look for light, organic
bouillon powders – Marigold is good. If you feel like making your own stock, it will
add more flavour and nutrients. Here's how to do it.

Chicken stock

Next time you roast a good, organic chicken, save the carcass for stock. Better still,
use raw bones, from a carcass you have jointed yourself. Break up the bones and
put them in a large pan with a couple of peeled and roughly chopped carrots, an
onion, a stick of celery, a few peppercorns, a little salt, a couple of sprigs each of
thyme and parsley. If you don't have all of these extra ingredients, it doesn't
matter. Add enough cold water to cover, bring to the boil, skim off the foam and
leave to simmer for 3 hours. You can make it much faster in a pressure cooker – I
give it 20-30 mins at high pressure.Leave to cool, strain the liquid into a bowl and
chill, then remove the fat. Freezes well.
Vegetable stock

Put vegetable trimmings and peelings – onion, potato, carrot, leek, broccoli,
tomato, whatever you have – plus a little salt, a few black peppercorns, a bay leaf
and some dried herbs into a pot and cover with cold water. Bring to the boil and
simmer for 45 minutes. Leave to cool, then strain.

Healthy Soup Recipes: thin and smooth


This makes a beautiful velvety soup that's not too thick. If you prefer a soup with
more substance, add a handful of cous-cous to the blended soup, and leave it to
swell in the hot soup for five minutes. It adds a lovely texture. If you have more
time, a handful or rice or small pasta shapes work just as well, but need simmering
for 10 minutes.

500g (10 cups) spinach,1 large onion, 2 medium potatoes, 750ml (3 cups)
vegetable stock

Get the stock simmering nicely, wash and shred the spinach removing any tough
stalks, peel and chop the onion and potatoes, and add all to the stock. Season
lightly. Let it simmer for 15 minutes, until the veg are softened. Blend. Serve
immediately, or chill.


  •   For a creamier, richer soup, cook the vegetables in 500ml (2 cups) stock. This
      will give you a thick puree, which you can thin down to taste with organic
  •   You can add any vegetables you have to hand – chopped carrot, squash,
      sweet potato, leeks, broccoli. The result is always slightly different, and may
      not be as intensely green, but will still be delicious.
  •   Add depth and warmth. Peel a 1-inch piece of root ginger and grate it in while
      the soup is simmering.
  •   Grate in some fresh nutmeg. Particularly good with spinach.
Healthy Soup Recipes: delicious homemade soup


The sweet, slightly earthy flavour of beetroot shines out in this delicious recipe. And
is that not a beautiful, rich colour? This versatile soup can be served hot or cold.
Low in calories, refreshing but sustaining, it makes a wonderful lunch or supper
dish. Don't leave out the topping – it makes this soup really special.

For the soup

1 onion, 600g (3 cups) raw or ready-cooked beetroot (not in vinegar), 3 carrots,
250g (1 3/4 cups) potatoes,1 tbsp olive oil,1 litre (3 1/2 cups) vegetable stock, salt
and pepper. For the topping 6 tbsp organic low-fat natural yogurt, or low-fat
crème fraîche, 3 tbsp finely chopped walnuts

Serves 4-6: Peel and slice the onion, carrots and potatoes. Grate the beetroot if
using raw, or dice if using ready-cooked. Add all vegetables to the stock, bring to
the boil, and simmer gently until vegetables are tender. If you like, liquidise the
soup briefly in a blender. Serve hot, or chilled, topping each portion with a spoonful
of the walnuts mixed with yogurt or crème fraîche.

Healthy Soup Recipes: winter warmer


A little bacon goes a long way to adding richness and depth to the flavours in this
recipe. You can use less bacon if you like, and add a little oil to pre-cook the
vegetables before adding the stock. Or leave the bacon out completely, and add the
veg and lentils to the stock as the first step.

100g (1 cup) streaky bacon, derinded and chopped, 2 leeks, cleaned and chopped,
1 stick celery, chopped, 1 onion, chopped,1 carrot, diced, 100g (3/4 cup) lentils,
rinsed and drained, 1 litre (3 1/2 cups)chicken or vegetable stock, salt and pepper,1
bay leaf, 2 tbsp chopped parsley

Serves 4: Cook the bacon gently in a large saucepan until the fat runs, then add
the vegetables and fry gently for 5 minutes. Add the lentils, stock, seasoning and
bay leaf and simmer for 25-35 minutes until the lentils are tender. Remove the bay
leaf and blend the soup briefly. Stir in the parsley just before serving.
Healthy Soup Recipes: clear onion soup


A fast French one, a warming classic recipe for cold days.

6 onions, sliced, 2 tbsp olive oil, 1 tbsp flour, 1½ (5 cups) litres vegetable or
chicken stock, 4 slices French bread, 3 tbsp grated Gruyère cheese

Serves 4: Soften the onions in the olive oil. Add the flour and cook for 1-2 minutes.
Pour over the stock and simmer for 20 minutes. Towards the end of cooking time,
grill the bread on one side, turn over, sprinkle with the cheese and grill quickly until
the cheese melts. Float a cheese toast on each bowl of soup to serve.

Healthy Soup Recipes: simple veggie soup


I first made this one chilly Saturday morning, wondering if the kids would go for
barley and cabbage… They certainly did, and were a bit disgruntled when there
wasn't any more. Next time, I'll make double.

1 litre (3 1/2 cups) stock, 2 sticks celery, diced, 1 onion, diced, 1 small swede,
diced, 125g (3/4 cup) barley, ¼ Savoy cabbage, finely shredded
Serves 4: Heat the stock to simmering, then add all the vegetables except the
cabbage. Season and simmer for 25 minutes. Stir in the cabbage and simmer for 5
more minutes.

Easy Healthy Apple Recipes

   •   Apple Flummery
       A light, frothy dessert. It’s designed to be eaten cold, but if you don’t get
       around to making it until just before meal time, it tastes pretty good warm as
       well, although it has a looser texture.

       Serves 4 Peel and cube 3 cooking apples. Dissolve 75g (1/3 cup) sugar in 5 fl
       oz (2/3 cup) water, then poach the apple in the syrup for a minute or two,
       until the apple starts to swell and soften. Remove the apple pieces with a
       slotted spoon. Sprinkle 25g (2 tbsp) semolina into the syrup, and simmer
       gently, stirring to prevent lumps forming. Cook for 5 mins until thickened,
       remove from heat, and stir in 5 fl oz (2/3 cup) skimmed or semi-skimmed
       milk and the apple pieces. Separate two eggs, and whisk the whites until stiff.
       Fold the whites into the semolina mixture, then pour all into a dish. Leave to
       set if you wish.
Apple Pancakes
Really speedy, really delicious! Peel the apples if you prefer, but health-wise
you’re better off leaving the skins on.

Serves 4 Blend together 100g (1 cup) plain flour, 3 eggs, 225ml (1 cup)
skimmed or semi-skimmed milk and a pinch of salt until you have a creamy
batter. Leave to stand for a few minutes. Remove the cores from 2 medium
sized, sweet eating apples. You can do this with a corer, or gouge them out
with a small knife. They don’t have to look beautiful. Slice the apples into very
thin rings.
Wipe a little oil around a non-stick frying pan and heat until a tiny drop of
batter sets immediately. Pour in a thin layer of batter, swirling it around. As it
starts to set, drop on a few apple slices, then pour over more batter to cover.
Flip the pancake over using a fish slice, and cook until the other side is set.
Serve immediately.
If you’re careful, you can squeeze 8 pancakes out of this quantity, although
inevitably the last ones will be smaller than the first.

Apple salads
Easy healthy apple recipes cover more than just desserts. Apples are lovely in
salads, adding crispness, colour and a touch of sweetness. Apple flesh browns
quickly when exposed to the air, so either add apples at the last minute, or
toss them in lemon juice before adding to the salad.

   o Add 2 red eating apples to a salad of dark red lollo and raddichio leaves
     and sliced beetroot. Dress with a walnut oil dressing.
   o Pair apples with crunchy salad ingredients. Try celery, chicory, red
     cabbage, carrot.
   o Add apple to cold rice salads, or stir some cubed apple through a salad
     made with cous cous or bulgar wheat.
   o Unpeeled apple segments are a good addition to a plate of vegetable
     sticks, served before a meal, or as an accompaniment to a simple pasta
     or pizza.

Baked apples
A favourite among easy healthy apple recipes, and one that's particularly
good in winter. Click here for a range of quick and easy baked apple recipes.

A simple and very healthy do-it-yourself dessert. Fruit tastes even better,
somehow, which it's consumed in bite-size chunks

Mixed fruit, peeled if necessary and cut into cubes. Try fresh pineapple, melon,
banana, whole strawberries, apple, kiwi

Make these just before you want to eat them, otherwise some of the fruits will turn
brown. Thread chunks of fruit on to wooden skewers. That's all there is to it. You
can thread them at random, or in a sequence. A fresh, stoned cherry on the end
looks pretty.

Aparagus/Mushroom Salad submitted by Dana Long from

Serves: 12
     1.5 pounds fresh aspargus
     8 oz fresh mushrooms
     1 red onion
     1 cup lo carb salad dressing of choice.

      Break 1.5 pounds of fresh asparagus spears and dump all but tips into boiling
      water for 3 minutes. Add the tips and boil for an additional 2 minutes.
      Immediately remove from heat and dump into cold water.
      To the asparagus, add 8 oz of sliced mushroom and 1 red onion chopped
      coarsely. Mix all.
      Add 1 cup of your favorite low carb salad dressing or simply ollive oil and red
      wine vinegar in equal parts. Add salt and pepper to taste.
      Chill overnight to fully marinate and allow the flavors to develop. For protein
      8oz of feta cheese.
      Just before serving you can add a little lemon juice for extra zing.
Bean Salad submitted by Bonnie Tierney (was Currey)

1 15 oz can black beans, drained and rinsed
1 12-16 oz can whole kernel corn, drained or about 1 1/2 cups frozen corn
1 red bell pepper, chopped
1T finely chopped sweet onion
2-3 green onions, sliced
1/4 t onion powder
1/4 t dried leaf oregano
dash garlic powder
dash ground cayenne pepper, or to taste
1/3 c light or fat-free Italian salad dressing (Ken's steakhouse Lite North Italian is good per
recipe, I used his balsamic vinegrette.

Combine all together and pour dressing over it, toss well, serves 6.

Pistachio Crusted Chicken: submitted by Ann Halbert


   •   1 cup chopped pistachios
   •   1/2 cup bread crumbs (use your food processor and grind up whole wheat bread)
   •   2 tablespoons Dijon mustard
   •   2 tablespoons olive oil
   •   2 tablespoons honey
   •   salt and pepper to taste
   •   2 large skinless, boneless chicken breast halves, cut into 1-inch strips


   1. Preheat oven to 500 degrees F (260 degrees C). Lightly coat a baking sheet with cooking spray.
   2. Mix together pistachios and bread crumbs in a shallow bowl. In a separate bowl, stir together
      Dijon mustard, olive oil, honey, salt and pepper until smooth. Dip chicken into Dijon mixture to
      coat, then coat with bread crumbs. Place onto prepared baking sheet.
   3. Place into preheated oven and turn the oven down to 375 degrees F (190 degrees C). Bake until the
      chicken is no longer pink and the pistachio coating is golden brown, about 20 minutes.

Apple Cinnamon Snack: submitted by Dana Long

A healthy, easy snack that can double as a dessert.

1. Apple (I prefer green, but color is your choice)

1. Core the apple and place skin side down on a microwave safe plate
2. Sprinkle Cinnamon on the apple to taste
(Optional: Also sprinkle Splenda on apple for added sweetness)
3. Microwave on high for about a minute or until the apple is soft.

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