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Chocolate CrinklesLow Fat

Pizza SnacksLow Cholesterol

healthy recipes & cooking tips

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Pizza SnacksHeart 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

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Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

Nutrition Facts (per serving): Calories: 191; Fat: 6g; Saturated Fat: 2g; Cholesterol: 13mg; Sodium: 446mg; Carbohydrates: 27g; Fiber: 2g; Protein: 10g

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2013

sunday monday tuesday wednesday thursday friday saturday

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Labor Day

30

Rosh Hashanah

Yom Kippur

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Pumpkin Pie in a GlassHeart 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 hand-held 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 servingsNov

embe

r

Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

Nutrition Facts (per serving): Calories: 123; Fat: 1g; Saturated Fat: 0; Cholesterol: 1mg; Sodium: 142mg; Carbohydrates: 24g; Fiber: 3g; Protein: 2g

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2013

sunday monday tuesday wednesday thursday friday saturday

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Election Day

Daylight Saving Time Ends

Veterans Day Observed

Thanksgiving Day

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Dec

embe

rChocolate CrinklesHeart 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

Health eCooking is a registered trademark of Baldwin Publishing. © 2012 Baldwin Publishing. All rights reserved.

Nutrition Facts (per cookie): Calories: 61; Fat: 4g; Saturated Fat: 0; Cholesterol: 4mg; Sodium: 14mg; Carbohydrates: 8g; Fiber: 0; Protein: 0

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2013

sunday monday tuesday wednesday thursday friday saturday

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2 3 4 5 6 7 8

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23 24 25 26 27 28 29Christmas Eve

Hanukkah Begins

Hanukkah Ends

New Year’s Eve

Christmas Day

30 31

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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 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.

Order Now for 2013Call 1.800.705.6522

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