Archive for the ‘Recipes’ Category

September Recipes

Monday, August 29th, 2011

Almond and Berry Muffins with Flaxseed and Lemon Zest

Almond and Berry MuffinsServes 12 muffin

Cooking Time: 36 minutes


  • 2 ¼ cups of whole grain or wheat pastry flour
  • 4 tsp baking powder
  • ¼ cup of ground flaxseed
  • ½ tsp salt
  • 2/3 cup of fresh blueberries
  • 2/3 cup of fresh raspberries
  • 1 cup of 2% milk
  • 2 eggs
  • 2/3 cup sugar
  • 1/3 cup canola oil
  • 1 tsp almond extract
  • 1 lemon


  1. Preheat oven to 400° F. Line 12-cup muffin pan with paper liners
  2. In a large bowl, combine flour, baking powder, flaxseed and salt.  Wisk to mix.  Add berries and fold into dry ingredients.
  3. In another bowl, combine milk, eggs, sugar, oil and almond extract. With fork, beat until smooth.
  4. Pour egg mixture into berry mixture and gently mix to moisten dry ingredients. Do not overmix, a few lumps in the batter is normal and desired.
  5. Spoon batter into prepared muffin cups
  6. Bake for 20-24 minutes, or until wooden pick inserted into center of a muffin comes out clean.
  7. Grate lemon peel over tops of muffin, to yield desired amount of lemon zest
  8. Let muffins stand for 5 minutes on rack before serving.

Nutritional Facts Per Serving:

210 Calories, 28 grams of carbohydrates, 5 grams of protein, 1 gram saturated fat, 35 mg cholesterol, 280 mg of sodium, and 3 grams of fiber



Dijon Pepper Steak

Serves 4 people

Cooking Time 20 minutes


  • 2 Tbsp cracked or coasrsely ground mixed peppercorns
  • ¼ tsp of salt
  • 4 center-cut filet mignon steaks (6 oz each), about 1 ¼ inch thick
  • 1 tsp olive oil
  • ¼ cup beef broth
  • 3 Tbsp red wine or 2 Tbsp of balsamic vinegar
  • 2 tsp Dijon mustard


  1. Sprinkle peppercorns and salt on both side of steak and press in
  2. Coat large heavy skillet with vegetable or olive oil spray.  Place over high heat for 1 minute.
  3. Add oil. When oil is hot, reduce heat to medium-high and place steaks in pan.
  4. Cook steaks for five minutes per side for medium rare; 6 minutes per side for medium; or 7 minutes per side for well done
  5. Remove steaks to a large plate, and set aside
  6. Add broth and wine or vinegar to skillet.  Simmer for 30 seconds. Stir in mustard.
  7. Spoon sauce over steak
  8. ENJOY!

Nutritional Facts Per Serving:

300 calories, 1 gram carbohydrates, 36 grams of protein, 15 g of fat, 5 grams of saturated fat, 105 mg of cholesterol, 414 mg of sodium and 0 grams of fiber


Scrumptious Butternut Squash Soup

Thursday, July 21st, 2011

Butternut SquashIngredients

  • 2 tablespoons butter
  • 1 large white onion, chopped
  • 2 medium carrots, chopped
  • 1 medium butternut squash (about 2-3 lbs) – peeled, seeded, and cubed (instructions below)
  • 1 (32 fluid ounce) container low-sodium chicken stock
  • 1 tsp nutmeg
  • 1 ½ tsp salt
  • 1 tsp ground black pepper


Cubing tips for your butternut squash soup:

  • Pick a squash that has a long section, as this is the part that is fully of fleshy goodness.  The round bottom part is mostly hollow and full of seeds to scoop out.
  • Start by cutting the ends off and then cutting the squash in half length wise.
  • Using a spoon, scrape out the seeds and fibers and throw away.
  • Use a vegetable peeler to remove the outside skin.  Work from top to bottom until you reach the bright orange part of flesh.
  • You are now ready to cube the squash! Cut in 1-1 ½ in cubes
  1. Butternut Squash SoupMelt the butter in a large pot, and cook the onion, carrot, and squash 5 minutes, or until lightly browned.
  2. Pour in the chicken stock so that it covers the vegetables, set aside remaining stock for later. Bring to a boil.
  3. Reduce heat and cover pot.  Simmer 40 minutes, or until all vegetables are tender.
  4. Transfer the soup to a blender or food processor, and blend until smooth.
  5. Add salt, pepper and nutmeg and blend for another 15-30 seconds.
  6. Return to pot, and stir in the remaining chicken stock.
  7. Ready to serve!