Greek cucumber dip with pita triangles
1 cucumber, peeled, seeded and grated
1 cup plain lowfat yogurt
2 cloves minced fresh garlic
2 tablespoons chopped mint
1 teaspoon olive oil
4 whole wheat pita pockets
1. Mix grated cucumber, yogurt, garlic and mint in a medium-sized mixing bowl. Pour into serving bowl; top with olive oil. Refrigerate until ready to serve.
2. Cut pita pockets into wedges and bake in preheated 350 degree oven until warm, about 5 minutes. Serve pita triangles with cucumber dip on the side. Use any leftover mint for garnish for the dip.
Serves 8. Each serving: 95 calories, 1.5 g fat, 0 g saturated fat, 0 g trans fat, 2 mg cholesterol, 175 mg sodium, 17 g carbohydrate, 5 g protein., 2.5 g fiber.
Holiday Apple Cranberry Compote
4 baking apples, cored and cut in wedges
1 cup fresh/frozen cranberries
1 cup Splenda
1 teaspoon cinnamon
1. Place ingredients in microwave container and cover. Microwave on full power for 8 to 10 minutes or until apples are soft. Stir and serve warm.
2. This compote looks nice when served in a fancy bowl and garnished with a stick of cinnamon. It can be used by itself, with turkey or as a dessert. If using as a dessert, we like to top with a dollop of light whipped cream.
Serves 8. Each 1/3 cup serving: 50 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 6 mg sodium, 13 g carbohydrate, 2.5 g fiber, 0 g protein.
There are more recipes at www.foodandhealth.com
On the Run Healthful Options
Many of these items are ready-made in most grocery store produce sections or deli counters. You can buy a healthy dish that requires little or no preparation. Here are a few ideas:
• Vegetable platter
• Fruit salad
• Cinnamon apple wedges with vanilla yogurt “dip”
• Large festive tossed salad - use ready-cut lettuce, grape tomatoes, shredded carrots and dried cranberries
• Baked pita chips with salsa or hummus
Choices to Avoid:
These items are high in fat and calories - so stay clear or be careful about portions!
• Fatty dips
• Fried foods
• Fatty meats
• Pastries and pastry-wrapped items
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.