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“Calorie-Sparse & Nutrient Dense”
is the Motto!
by Alice Osborne
Now, more than ever, it’s time to get serious about the nutrition-factor in the food we’re eating and serving. Economically it makes good sense to eat calorie-sparse, nutrient-dense food, and of course, it makes great sense health-wise also. With this in mind, we’ve found some good recipes that fill this bill and are also kind time-wise (15 minutes or less in prep. time):
Bar-B-Q Black Bean Dip
Courtesy of Healthy Aging
 1 small onion, chopped
1/2 teaspoon canola oil
2 cups cooked black beans
4 tablespoons tomato paste
1/4 cup Bragg’s Raw Apple Cider Vinegar
2 tablespoons brown sugar
1 tablespoon Worcestershire sauce
1 tablespoon mustard
1/4 teaspoon salt
Heat the oil in a small skillet over medium heat. Add onions and saute until they begin to brown, about 6 minutes. Combine all of the ingredients in a food processor and process until you have a smooth dip. Serve with celery sticks and corn chips. Serves 6.
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Citrus Slaw
Courtesy of California Dried Plum Board
 1/4 cup prepared nonfat herb Vinaigrette
1/4 cup frozen orange juice concentrate, thawed
4 cups shredded napa cabbage
2 oranges peeled and segmented
1 red apple, halved, cored and diced
1 cup pitted dried plums, quartered
1/2 cup sliced celery
1/4 cup sliced green onions
pepper (optional)
In a large bowl, whisk together Vinaigrette and juice concentrate. Add cabbage, oranges, apple, dired plums, celery and green onions, tossing to coat. Season with pepper, if desired. Serves 6. A great no-fat alternative to old fashioned cole-slaw.
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Healthy Turkey Salad Pocket
Courtesy of Healthy Aging
 2 cups diced cooked turkey, chicken, or may use tofu
3/4 cup pitted dried plums, quartered
1/2 cup sliced celery
1/2 cup plain non fat yogurt
1/4 cup sliced green onions
1 tablespoon sweet-hot mustard
Salt and pepper
3 whole-wheat pita breads, halved
6 lettuce leaves
In medium bowl, combine turkey, dried plums, celery, yogurt, green onions and mustard until thoroughly mixed. Season to taste with salt and pepper. Store, covered, in refrigerator for up to 3 days. To serve, place 1 lettuce leaf and spoon 1/2 cup turkey mixture into each pita pocket. Serves 6.
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Oatmeal Pancakes
Courtesy of Healthy Aging
 1 cup old fashioned oats
1 1/4 cup soy milk
1 Tablespoon olive or coconut oil
1 1/2 teaspoon Egg Replacer
pinch of salt
1/2 cup oat, rice, or barley flour
1 teaspoon baking powder
Combine the milk and the oats in a bowl and let stand at least 5 minutes. Add the oil and Egg Replacer and mix well. Then stir in the flour, baking powder and salt. Stir just until moistened. Bake on a hot, lightly oiled griddle. Serves 4. These are DELICIOUS!
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