2013 custom recipe calendars

Cranberry SauceHeart Healthy

Breakfast TortillaLow Fat

Chicken & Corn SalsaHigh Protein

healthy recipes & cooking tips

2013 Calendar

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Breakfast Tortilla Heart Healthy • Diabetic

1 cup (1 oz) spinach

1 whole grain tortilla (6-inch diameter)

1 plum tomato, chopped

1 large egg

¼ cup (1 oz) shredded reduced-fat cheddar cheese

preheat oven to 450°.

lightly coat a large skillet with nonstick cooking spray and heat over medium heat until hot. add spinach and cook until wilted, 2 to 3 minutes. set aside.

lightly coat a large baking sheet with nonstickcooking spray. place tortilla on baking sheet and bake for 5 minutes, or until lightly browned. remove from the oven.

arrange tomato and spinach on the tortilla. crack egg onto the center of the tortilla. season with pepper, return to the oven, and bake for 12 minutes, or until yolk is set. remove from oven, sprinkle cheese on top and bake un-til cheese has melted, about 2 minutes. serve immediately.

Yield: 1 servings

Mar

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Nutrition facts (per serving): calories: 234; Fat: 9g; saturated Fat: 2g; cholesterol: 18mg; sodium: 440mg; carbohydrates: 18g; Fiber: 3g; protein: 17g

Health eCooking is a registered trademark of Baldwin publishing. © 2013 Baldwin publishing, inc. all rights reserved.

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2013

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Easter Sunday Passover Good Friday

St. Patrick’s Day

Daylight Saving Time Begins

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June

Nutrition facts (per serving): calories: 294; Fat: 1g; saturated Fat: 1g; cholesterol: 4mg; sodium: 524mg; carbohydrates: 64g; Fiber: 2g; protein: 8g

Grilled Chicken &Corn SalsaHeart Healthy

1 cup low-fat vanilla yogurt

1 pint strawberries, hulled and cut into chunks

1 tsp honey

1 tbsp sugar, divided

¼ tsp lemon zest

½ store-bought angel food cake, cubed

fresh mint leaves (optional)

to create a thick custard-style yogurt, set cheesecloth in strainer on top of a medium bowl. spoon yogurt on top of cheesecloth and let sit. Wrap cheesecloth over yogurt and refrigerate overnight.

toss berries with honey and a half tablespoon of sugar. cover and chill for up to an hour to create a syrup. Mix yogurt with remaining sugar and lemon zest.

Build shortcakes in parfait glasses or tumblers. start with a few cubes of angel food cake for the bottom layer, followed by 2 tablespoons of yogurt mixture, and then 1 tablespoon of strawberries. repeat. Dollop yogurt on top, and garnish with fresh mint leaves.

Health eCooking is a registered trademark of Baldwin publishing. © 2010 Baldwin publishing. all rights reserved.


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2013


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Father’s Day

Flag Day

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SAMPLE


SAMPLEJuly

Chocolate Chip Cookies Heart Healthy • Diabetic

½ cup margarine, softened

½ cup brown sugar

4 tsp granulated sugar

3 tbsp water

1 tsp vanilla extract

preheat oven to 375°.

in a large mixing bowl, cream together margarine and sugars until smooth. add water and vanilla to margarine mixture and combine until smooth. stir in remaining ingredients. place bowl in freezer, covered, for 30 minutes.

lightly coat baking sheets with nonstick cooking spray. Drop cookie batter by rounded tablespoonfuls onto baking sheets. Bake for 10 to 12 minutes, or until golden brown. remove from oven. let stand for 2 minutes. transfer cookies to a wire rack to cool completely.

Yield: 36 cookies

Nutrition Facts (per cookie): calories: 74; Fat: 4g; saturated Fat: 1g; cholesterol: 0; sodium: 72mg; carbohydrates: 10g; Fiber: 0; protein: 1gHealth eCooking is a registered trademark of Baldwin publishing. © 2013 Baldwin publishing, inc. all rights reserved.

1¼ cups all-purpose flour

½ tsp baking soda

½ tsp salt

1 cup dark chocolate chips


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Independence Day

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SAMPLE

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 Tipsn �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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2013 custom recipe calendars

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