Archive for December, 2010

December 23, 2010

Chocolate Dipped Frozen Banana Bites

When you are expecting it’s important to get enough fruits and veggies. What To Expect When You Are Expecting recommends eating 3-4 servings or Green Leafy or Yellow Fruit and Veg per day as well as 1-2 servings of Other Fruit and Veg. Bananas for some reason fall into their Other category. Eating that much of ‘good for you’ items may seem daunting, but when you start adding them to all the courses of your meal… including dessert! It makes it a lot easier.

2 cups semi-sweet chocolate chips
2 TBSP Canola Oil
3 ripe Bananas, peeled and cut into 1/2 slices

*If you like you can have an assortment of toppings such as cookie crumbs, crushed chocolate bar pieces or nut pieces.

Temper chocolate and oil in a bowl that you have placed over a sauce pan with simmering water. Stir until melted.

If you are using toppings arrange them for easy access in separate shallow bowls. Arrange banana slices on a baking sheet lined with parchment paper.

Using your fingers dip 1 banana slice into the chocolate, coating as much of the piece as possible. Shake off excess and roll into toppings if desired. Transfer to lined baking sheet. Repeat with remaining banana slices. Transfer baking sheet to freezer for 3 hours and then serve.

December 21, 2010

Baked Onion

Oh onions… we have had a love hate relationship ever since I was young. To this day I still order a burger with no onions but swap my fries for onion rings. Onions themselves are low in fat, sodium and cholesterol (not so much when in ring form) and provide loads of vitamin C, fiber, folate and vitamin B6. Here is a great, easy recipe for everyone… even the onion haters.

1 large Vidalia onion (or another sweet onion variety)
3 TBSP parmesan cheese, grated
3 TBSP of your fave BBQ sauce

Peel your onion and cut into 6 wedges being careful not to cut all the way through to the bottom. Place the onion on a large sheet of foil, slightly pulling apart wedges. Drizzle with BBQ sauce and sprinkle with cheese. Wrap the onion tightly in foil and bake in your oven at 450 degrees for 40 minutes until onion is tender. Open the foil pouch (leaving the onion inside) and turn your oven on to broil. Place onion back in the oven for 3-5 minutes or until onion is slightly browned.

December 8, 2010

Pita Quesadillas

Quick, easy and when they are homemade they have a load of nutritious offerings. I make these on pita bread because the sodium content in regular tortilla shells is a bit much for my liking.

1 pita per quesadilla
Toppings of your choice – I like chicken, avocado, graded carrot, mushroom, tomato, onion, peppers… the list goes on!
Salsa, guacamole and / or sour cream for dipping

Cut the pita in half so that you have two thin round pita halves. Place on a baking sheet and top with cheese and toppings. Add second pita bread piece and bake in a 300 degree oven for 20 minutes or until cheese has melted and pita has crisped. For best results add cheese first and last so that it will melt and stick the pita bread to all the toppings. Cut into wedges and serve with your choice of dipping sauce.

December 2, 2010

Sweet Potato Brownies

Everyone needs a dessert now and then, but who is to say that it can’t be good for you too? The sweet potatoes in this recipe are rich in different nutrients including vitamin A, vitamin C, vitamin E, biotin, manganese, iron, copper, folic acid and dietary fiber. They are also a great source of folic acid – that all important nutrient for those of us who are pregnant or are looking to become pregnant. They also help with keeping your blood pressure regulated – an issue that many pregnant women have as they are now pumping blood for two!

1 cup whole wheat flour
1/2 cup unsweetened cocoa flour
1 TBSP ground cinnamon 
1 TSP baking powder
1/4 TSP salt
1 cup cooked, mashed sweet potato
1/2 cup brown sugar
1/2 cup sugar
1/4 cup olive oil
1 TSP vanilla
3 eggs
1/2 cup cream cheese
1/4 cup sugar
1 TBSP unsweetened cocoa powder
1/2 TSP cinnamon

Combine flour, first amount of cocoa powder, cinnamon, baking powder, salt and sugar in a medium bowl. Make a well.

In another bowl, using a hand mixer combine sweet potato, oil, vanilla, eggs. Mix until smooth. Add to the well in the centre of the dry ingredients. Gradually mix wet ingredients into dry until just combined.

Oil a 9 x 9 baking pan with cooking spray or oil and pour batter into pan. Bake at 350 degrees for 16 to 18 minutes until an inserted fork comes out clean. Allow to cool 30 minutes.

While brownies cool prepare icing. In a small bowl combine all remaining ingredients, adding 1 TBSP of water if it is hard to mix. Divide icing evenly over brownies. Place in fridge until ready to eat.