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You Wouldn’t Believe These Are Healthy!
by Patty Liston
Who said that because you are trying to eat healthy, your food needs to taste bland and uninspiring? We are about to debunk that notion with the following yummy recipes. Here’s to your health!
Macaroni and Four Cheeses
From Ellie Krieger
 Cooking spray
16 ounce(s) pasta, elbow macaroni, (1 box)
20 ounce(s) squash, winter, frozen pureed (2 packages)
2 cup(s) milk, lowfat (1%)
1 1/3 cup(s) cheese, cheddar, grated, extra-sharp (4 oz.)
2/3 cup(s) cheese, Monterey Jack, grated (2 oz.)
1/2 cup(s) cheese, ricotta, low-fat
1 teaspoon salt
1 teaspoon mustard, dry
1/8 teaspoon pepper, cayenne
2 tablespoon bread crumbs, fine, dry
2 tablespoon cheese, Parmesan, freshly grated
1 teaspoon oil, olive
Preheat the oven to 375 degrees. Coat a 9 x 13 inch baking dish with cooking spray.
Cook the macaroni according the package directions. Drain and transfer to the prepared baking dish.
Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, jack cheese, ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to combine.
Combine the breadcrumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.
Serving size: 2 cups
 Download this recipe.
Pasta Puttanesca
From Ellie Krieger
 16 ounce(s) pasta, spaghetti, whole wheat, or whole-wheat vermacelli or angel hair
2 tablespoon oil, olive, extra virgin
4 clove(s) garlic, minced
1/2 cup(s) parsley, flat-leaf, chopped
1/2 cup(s) olives, Spanish, drained and chopped
1/4 cup(s) capers, drained
2 teaspoon anchovy paste (or not!)
2 teaspoon oregano, dried
1/4 teaspoon pepper, red flakes
29 ounce(s) tomatoes, diced, no salt added, with juice (2 cans)
1 1/2 cup(s) lettuce, arugula, chopped
1/4 cup(s) cheese, Parmesan, freshly grated
Cook the spaghetti according to the package directions.
While the pasta is cooking, heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano, and red pepper and cook for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for another minute, just until the greens wilt slightly.
When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Divide between 6 plates, sprinkle with the Parmesan, and serve.
Serving size: about 2 cups
Nutrient Notes: Excellent source of: Fiber, Vitamin A, Thiamin, Niacin, Vitamin C, Vitamin K, Copper, Iron, Magnesium, Manganese, Phosphorus, and Selenium; Good source of: Vitamin B6, Folate, Calcium, and Zinc.
Download this recipe.
Whole Wheat Pancakes with Strawberry Sauce
From Ellie Krieger
 3/4 cup(s) flour, all-purpose
3/4 cup(s) flour, whole-wheat
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large egg(s)
3/4 cup(s) milk, fat-free
1 cup(s) buttermilk, low-fat
1 tablespoon honey
1/4 teaspoon vanilla extract
16 ounce(s) strawberries, fresh (2 pints) or hulled, or 4 cups frozen strawberries, unsweetened, thawed
1 teaspoon lemon juice, fresh
2 tablespoon maple syrup, pure
sugar, powdered, (optional)
For the Pancakes:
In a large bowl, whisk together the flours, baking powder, baking soda, and salt. In medium bowl, beat together the eggs, nonfat milk, buttermilk, honey, and vanilla.
Preheat a large nonstick griddle or skillet over a medium-low flame. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. The batter will be somewhat lumpy. Use a 1/4-cup measuring cup to ladle the batter onto the griddle or skillet. Flip the pancake when it is golden brown on the bottom and bubbles are forming on top, about 1 1/2 minutes. Cook the other side until golden brown, about another 1 1/2 minutes. Keep the pancakes warm in the oven as you finish cooking the remaining ones.
For the Strawberry Sauce:
Place the strawberries in a food processor and process them into a chunky puree. Transfer them to a small saucepan over a low flame and heat just until they are warm. Stir in the lemon juice and maple syrup.
Ladle about 1/3 cup of the strawberry sauce onto each plate, place the pancakes on top, sprinkle with confectioners’ sugar, if using, and serve.
Makes twelve 4-inch pancakes and 1 1/3 cups strawberry sauce.
Serving size: 3 pancakes and 1/3 cup sauce.
Nutrient Notes: This recipe is an excellent source of Vitamin C, Manganese, Selenium, Iodine, Phosphorus, Thiamin, Folate, Riboflavin, Fiber, and Calcium. It is also a good source of Iron, Magnesium, Niacin, Copper, Potassium, Vitamin B6, Zinc, and Pantothenic Acid.
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