Healthy Recipe Calendars

2013 Calendar healthy recipes & cooking tips

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Pizza Snacks

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Chocolate Crinkles

Low Cholesterol

High Protein

Low Fat

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Pizza Snacks

September

Heart Healthy • Diabetic

¹⁄₃ cup pizza sauce 4 (4-inch) whole wheat pitas ²⁄₃ cup grated part-skim mozzarella cheese 1 Tbsp grated Parmesan cheese Preheat oven or toaster oven to 350°.

With a spoon, spread the pizza sauce on the pita rounds, leaving a ½-inch border. Sprinkle mozzarella and Parmesan cheese evenly among the rounds, and bake for about 10 minutes or until cheese is melted. Serve immediately.

Yield: 4 servings

Nutrition Facts (per serving): Calories: 191; Fat: 6g; Saturated Fat: 2g; Cholesterol: 13mg; Sodium: 446mg; Carbohydrates: 27g; Fiber: 2g; Protein: 10g Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

sunday

monday

tuesday

wednesday

thursday

friday

saturday

1

2 3 4 5 6 7 8

Labor Day

9 10 11 12 13 14 15

16 17 18 19 20 21 22

Rosh Hashanah

2013

23 24 25 26 27 28 29

30

Yom Kippur

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November

Pumpkin Pie in a Glass Heart Healthy • Diabetic

1½ cups skim milk

1 box (1 oz) instant butterscotch pudding mix

1 cup pure canned pumpkin

½ tsp pumpkin pie spice ¼ tsp ground ginger 1½ cups fat-free whipped topping

4 oz gingersnap cookies, crushed

8 cinnamon sticks, optional

24 pomegranate seeds, optional In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ground ginger, and beat for 10 more seconds. Using a spatula, fold in 1 cup of the whipped topping.

In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if desired.

Yield: 8 servings

Nutrition Facts (per serving): Calories: 123; Fat: 1g; Saturated Fat: 0; Cholesterol: 1mg; Sodium: 142mg; Carbohydrates: 24g; Fiber: 3g; Protein: 2g Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

sunday

monday

tuesday

wednesday

thursday

friday

saturday

1 2 3

4 5 6 7 8 9 10

Daylight Saving Time Ends

Election Day

11 12 13 14 15 16 17

Veterans Day Observed

18 19 20 21 22 23 24

2013 Thanksgiving Day

25 26 27 28 29 30

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Chocolate Crinkles

December

Heart Healthy • Diabetic

4 oz bittersweet chocolate, coarsely chopped ½ cup canola oil ½ cup granulated sugar 2 tsp vanilla extract 1 egg 2 egg whites 1 cup all-purpose flour ½ cup whole wheat flour ¹⁄₈ tsp salt ½ tsp baking powder ½ cup confectioners sugar In a microwave-safe bowl, microwave chocolate on high for 20 seconds, stir, and continue to microwave at 10-second intervals until melted.

In a large bowl, mix chocolate, oil, granulated sugar and vanilla. Stir in egg and egg whites. In another bowl, combine flours, salt and baking powder. Add flour mixture to chocolate mixture and stir until combined. Cover; refrigerate for at least 3 hours or overnight.

Preheat oven to 350°. Lightly coat baking sheets with nonstick cooking spray.

Roll dough into 3/4-inch balls. Place confectioners sugar in a shallow bowl. Roll balls of dough in sugar to coat. Place about 2 inches apart on baking sheets. Bake for 10 to 12 minutes, or until springy to the touch. Immediately transfer to a wire rack to cool.

Yield: 48 cookies Nutrition Facts (per cookie): Calories: 61; Fat: 4g; Saturated Fat: 0; Cholesterol: 4mg; Sodium: 14mg; Carbohydrates: 8g; Fiber: 0; Protein: 0 Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

sunday

monday

tuesday

wednesday

thursday

friday

saturday

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

Hanukkah Begins

16 17 18 19 20 21 22

Hanukkah Ends

2013

23 24 25 26 27 28 29 Christmas Day

Christmas Eve

30

31 New Year’s Eve

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Heart-Healthy Substitutes for

Cooking & Baking Instead of... Try This Heart-Healthy Substitute

1 Cup Whole Milk 1 cup nonfat milk plus 1 tablespoon unsaturated oil 1 Cup Heavy Cream 1 cup evaporated skim milk or ½ cup low-fat yogurt plus ½ cup plain low-fat cottage cheese Sour Cream Low-fat cottage cheese plus low-fat or nonfat yogurt; or for sweet recipes only, nonfat sour cream Cream Cheese 4 tablespoons trans fat-free margarine blended with 1 cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed 1 Tablespoon Butter 1 tablespoon trans fat-free margarine or ½ tablespoon trans fat-free oil 1 Cup Shortening

1 cup trans fat-free margarine

1 Egg 1 egg white plus 2 teaspoons unsaturated oil; or cholesterol-free egg substitute

smart

Shopping Tips n Buy cereal products made from whole grains, not refined

flours. Whole grains are more filling and higher in fiber. n Check the nutritional information on prepackaged frozen

meals and avoid those with high sodium and high fat. n Many dressings, cooking oils and condiments contain

refined sugar and unhealthy oils. Choose ones made from olive, canola or walnut oils. n Purchase fresh vegetables and fruits for vitamin-rich,

low-calorie midday snacks. n Slowly wean your family from whole milk to low-fat milk

and finally to fat-free milk and dairy products. n Choose chicken and white turkey breast meat. n Buy ground beef that is at least 90% fat-free.

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