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Nutritious Cooking/Baking Recipes
10 years ago

I enjoy giving time in baking and cooking for our elderly.

Giving good nutritious meals is great.

Southwestern Turkey Chili


This turkey gone southe of the border!  A nice change from your regular chili.  Serve Sloppy Joe-style on whole wheat buns or make it a taco salad with shredded lettuce and baked whole wheat tortilla wedges.  Or even serve with cooked brown rice.

2 tsp olive oil

1 cup chopped onion

1 garlic, clove minced (or 1/4 tsp garlic powder)

1 lb Extra-lean ground turkey

Sprinkle Sea salt

1/2 cup chopped green pepper

2 tsp chili powder

1 tsp ground cumin

1/2 tsp oregano

1/4 tsp dried crushed chilies (optional)

19 oz can of black beans, rinsed and drained

2 cups low-sodium vegetable cocktail juice

2 tbsp tomato paste (*tip below)

Heat olive oil in large frying pan on medium high.  Add next 3 ingredients.  Sprinkle with sea salt.  Scramble-fry for about 5 minutes until onion is softened and turkey is starting to brown.

Add next 5 ingredients.  heat and stir for 1 minute.

Add remaining 4 ingredients.  Stir well.  Bring to a boil.  Reduce heat to medium.  Boil gentily, uncovered for 5 minutes, stirring occasionally to blen flavors.  Makes about 6 cups.

Nutritional Value:  1 cup:  259 calories; Total Fat (1.0 Mono 0.8 g Poly 0.3 g Sat); 30 mg Cholesterol, 32 g Carbohydrate; 8 g Fibre; 28 g Protein; 379 mg Sodium

*Tip - If a recipe calls for less than an entire of tomato paste; freeze the unopened can for 30 minutes.  Open both ends and push the contents through one end. Slice off only what you need freeze the remaining paste in a resuable freezer bag or plastic wrap for future use.

This post was modified from its original form on 23 Apr, 8:01
10 years ago

Chocolate Nut Balls


1datesugar.jpg picture by jumpingjill

1 oz (1 square) Baker's All-Natural Unsweetened Chocolate

1 tbsp olive oil

5 tbsp water

1/2 cup date sugar

3/4 cup chopped pecans or nuts of choice(if you are not allergic)

In a small saucepan, melt chocolate, oil, and water over medium heat. 

Reduce heat to low, add date sugar, and cook stirring for 2 or 3 minutes. The mixture will become quite a bit thicker.  The date sugar will become softer and blend into the mixture.

Remove pan from heat and add the chopped nuts, if you have no allergies.  Stir well.

Drop chocolate mixture by heaping spoonfuls into 11 portions on an unoiled 9 x 9 glass dish.  Let balls cool.  To keep, place nut balls in a covered container and refrigator or freeze.

Makes 11 balls

Nutrition Value:

calories: 100

protien 0.9g

fat 8.2g

carbohydrate 7.7g

sodium 0.4g

diabetic exchanges: 1/2 starch

Fat 1.5

9 years ago

Pickeral with Charmoula

1pickeral1.jpg picture by jumpingjill


Charmoula is a green sauce from Morocco that's often used to flavor fish.  Its fresh herbal notes and spicy undertones are a great match for a sweet Canadian pickeral.

1 - 1/2 lb skin-on pickerel, perch or other freshwater fish fillets

1/4 tsp sea salt and black pepper


1/2 cup finely chopped fresh parsley

1/2 cup finely chopped fresh coriander

2 green onions, finely chopped

1/4 cup extra-virgin oil

3 tbsp lemon juice

2 cloves garlic, minced

1 tsp ground cumin

1 tsp paprika

1/4 tsp cayenne pepper

1/4 tsp sea salt and black pepper

Charmoula: Mix together parsely, corlander, green onions, oil, lemon juice, garlic, cumin, paprika, cayenne pepper, sea salt and pepper; set aside.

Divide fish into 4 servings. Thread each crosswise onto 2 skrewers; sprinkle with sea salt and pepper.

Grill, covered and skin side down,  on greased grill over medium-high heat, turning once, until fish flakes easily, about 5 minutes per 1/2 inch thickness.    Top with some of the Charmoula; serve remainder on side.

Makes 4 main-course servings

Nutrition Value per serving

about 274 cal, 30 g pro., 16 g total fat, 3 g carb, 129 chlo, 374 mg sodium, 18% calcium, 24% iron, 15% vit A, 27% vit C, 18% folate.

9 years ago

Rhubarb Crumble

You'll wonder why you didn't put rhubarb and pineapple together sooner!  The tartness of the fruit is mellowed by the oat and brown sugar topping.  Serve with low-fat vanilla icecream.


2  1/2 cups rhubarb, fresh or thawed

14 oz can of pineapple tidbits, well drained

1/3 cup brown sugar, packed

1/2 tsp ground nutmeg

3/4 cup rolled oats (not instant)

2/3 cup brown sugar, packed

1/4 cup applesauce

Combine first 4 ingredients, in medium bowl.  Spoon into greased 8 x 8 inch pan.

Combine rolled oats, second amount of brown sugar and applesauce in separate medium bowl.  Sprinkle over rhubarb mixture. Bake, uncovered,  350 degrees F oven for about 30 minutes until browned.  Serves 6.

1 serving: 209 calories, 0.8g total fat, 0 mg cholesterol; 50 mg carbohydrate; 3 g fibre; 2 g protein; 16 mg sodium.

9 years ago

Bruschetta  is an appetizer whose origin dates to at least the 15th century from central Italy. It consists of grilled bread rubbed with garlic and topped with extra-virgin olive oil, salt and pepper.

The riper the tomatoes, the more delicious the bruschetta.  If possible, use fresh basil for truly exquisite flavor.  This is a perfect summertime appetizer. 

2 cups finely chopped ripe roma (plum) tomato (about 6 medium)

1/3 cup finely chopped red onion

3 tbsp chopped fresh sweet basil or 2  1/4 tsp dried

2 tbsp finely grated fresh parmesan cheese

2 tbsp balsamic vinegar

2 tsp olive oil

1/2 tsp pepper

1 multi-grain oval bread loaf, cut into 1 inch

1 - 2 garlic cloves halved

Combine first 7 ingredients in medium non-metal bowl.  Cover.  Chill for a least 2 hours or overnight, stirring occasionally, to blend flavors.

Spray both sides of each bread slice with cooking spray.  Lay bread sllices on ungreased baking sheet.  Bake in 350 degrees F oven for 12 - 15 minutes, turning once until golden.

Rub cut side of garlic on both sides of each bread slice.  Divide and spoon tomato mixture onto bread slices.  Makes 16 appetizers.

1 appetizer  67 calories, 1.7 g total Fat, 1 mg cholesterol; 11 g carbohydrate; 2 g fibre; 3 g protein; 11 mg sodium

* Tip To toast coconut, nuts or seeds, place in single layer in ungreased shallow pan.  Bake in 350 degrees F oven for 5 - 10 minutes, stirring or shaking often, until desired doneness.

9 years ago

Veggie Rice Salad


A fresh-tasting salad with an Asian flair.  Fresh herbs and lots of color.

 2 cups cooked long grain brown rice (about 2/3 cup, uncooked)

1 cup thinly sliced English cucumber (with peel)

1 cup chopped red pepper

1 cup chopped celery

8 oz can of sliced water chestnuts (drained)

1/3 cup choped green onion


Lime Herb Dressing:

 1 tbsp lime juice

2 tbsp chopped fresh cliantro or parsley

2 tbsp chopped fresh mint leaves

1 tbsp sweet chili sauce

1 tbsp olive oil

1 garlic clove, minced

 Put first 5 ingedients into large bowl.  Toss.

 Lime Herb Dressing:  Combine all 7 ingredients in jar with tight-fitting lid.  Shake well. Makes about 1/3 cup dressing.  Drizzle over salad.  Toss well. Serves 6.

9 years ago

Apple Celery Salad


A Waldorf-style salad full of sweet apple, crisp celery and crunchy walnuts--all coated with a creamy cinnamon dressing.



Yogurt  Cinnamon Dressing


1 cup low-fat yogurt

1 tbsp lemon juice

1 tbsp liquid honey

1/4 tsp ground cinnamon


3 medium-unpeeled cooking apples (such as McIntosh), quartered and diced

1 cup thinly sliced celery

1/4 cup toasted chopped walnuts *(see tip)

4 romaine or iceberg lettuce leaves


Yogurt Cinnamon Dressing: Combine first 4 ingredients in large bowl.  Makes 1 cup dressing.


Add next 3 ingredients.  Stir until coated.


Place 1 lettuce leaf on each of 4 plates. Spoon apple mixture onto each leaf.  Serves 4.


*Tip: to roast nuts, seeds or coconut: spread evenly in ungreased shallow pan. Bake 350 degrees F oven for 5 - 10 minutes, stirring or shaking often, until desired doneness.


More to view (Waldorf)


winter food = soup!
5 years ago

Mediterranean Fish Soup

click link for how to prepare this fish soup

Mediterranean Fish Soup Recipe  Emeril Lagasse  Food Network

3 years ago
Healthy Peach Pie Pancakes -- so easy & packed with 8g+ of protein! My family loves this recipe! It's like eating dessert for breakfast!

Time to dig in! And when you make your own, remember to snap a picture and share it with me on Instagramusing #amyshealthybaking and by tagging @amybakeshealthy IN the photo too! (That guarantees that I’ll see the notification from you! 😉 I’d love to see your pancakes and include them in my Sunday Spotlight series!

5.0 from 1 reviews
Peach Pie Pancakes
These pancakes have the same sweet flavor as peach pie! They’re quick, easy, and absolutely delicious. If you have any leftovers (or make a double batch!), they freeze really well for quick breakfasts throughout the week too!
Yields: 16 silver dollar pancakes
  • 1 cup (120g) white whole wheat flour or gluten-free* flour (measured like this)
  • 1 ½ tsp baking powder
  • ¾ tsp ground cinnamon
  • ¼ tsp salt
  • 1 tsp unsalted butter or coconut oil, melted
  • 2 tsp vanilla extract
  • ½ cup (120g) plain nonfat Greek yogurt
  • ¾ cup (180mL) nonfat milk
  • ½ cup (100g) finely diced peaches (fresh or canned in 100% juice and drained)
  1. Whisk together the flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, stir together the butter and vanilla. Mix in the Greek yogurt, stirring until no large lumps remain. (If the butter or coconut oil re-solidifies, briefly microwave the mixture for 10-15 seconds.) Alternate between adding the flour mixture and the milk, beginning and ending with the flour, stirring just until incorporated. (For best results, add the flour mixture in 4 equal parts.) Gently fold in the peaches.
  2. Lightly coat a large nonstick pan or griddle with nonstick cooking spray, and preheat over low heat.
  3. Using 2 tablespoons of batter for each pancake, dollop the batter onto the hot pan, and spread into a circular shape if desired. Let the pancakes cook for 2-3 minutes, or until a slight skin starts to form around the edges and the bottom is light golden brown. Slide a spatula underneath, and flip. Continue to cook for another 1-2 minutes or until light golden brown on both sides. (Remember to re-coat the pan with nonstick cooking spray before cooking the next round of pancake batter!) Top the pancakes with pure maple syrup, if desired.
Notes: For the gluten-free flour, I recommend the following blend: ½ cup (60g) millet flour, ¼ cup (30g) tapioca flour, ¼ cup (30g) brown rice flour, and ½ teaspoon xanthan gum. Many store-bought gluten-free flour blends will work as well, if measured like this.

Whole wheat pastry flour, regular whole wheat flour, or all-purpose flour may be substituted in place of the white whole wheat flour.

Any milk may be substituted for the nonfat milk.

For the best results, cut the peaches to be the same size as miniature chocolate chips. This ensures that the pancakes will cook evenly.

For cooking tips, see the text and pictures in this blog post of mine.&nb
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