Apple Almond Scones

There is nothing I love more than a cups of black coffee paired with a sweet scone. Soon, our dietetic intern will be graduating from our department at the VA Medical Center. Per her request, mini sweets and hot tea are on the menu for her going-away party. Because I am still swimming in baskets of apples from my apple-picking trip in Door County, I thought these mini treats seemed like the perfect little accompaniment to a mid-morning (or afternoon) cup of warmth.

Mini Apple Almond Scones (18 servings)

Ingredients:

• 2 cups all-purpose flour
• ¼ cup sugar
• 2 tsp baking powder
• ½ tsp baking soda
• ½ tsp salt
• ¼ cup cold butter
• 2 apples, cored and shredded
• ¼ cup dried fruit mixture (or raisins)
• ¼ cup sliced almonds
• ½ cup skim milk

Directions:

1. Preheat oven to 400°F.
2. In a large bowl, combine flour, sugar, baking powder, baking soda, and salt. Use a pastry blender to cut in butter until flour mixture is crumbly.
3. Add shredded apple, dried fruit, and nuts. Stir in milk until dough is soft.
4. Drop by heaping tablespoonful’s onto a cookie sheet.  Bake for 8-10 minutes or until scones are golden brown.

Campanelle & Roasted Delicata

This weekend, I spent the weekend with a bunch of tool-handling men as they constructed a dormer addition on a house. I found some beautiful delicata squash and decided to make a hearty vegetarian meal that would surely pass the test of a meat and potatoes crew. This recipe is a great alternative to chicken or beef, and what not a better way to get some Vitamin A!

Campanelle & Roasted Delicata (8 servings)

Ingredients:

• ½ cup bread crumbs
• ½ cup flour
• 1 tsp oregano
• 2 delicata squash
•  ½ cup skim milk
• 1 box (1 lb) Campanelle pasta, cooked
• 1 jar (24 oz) pasta sauce, cooked
• 8 oz baby bella mushrooms, sliced
• 1 tsp olive oil
• 1/8 cup shredded fresh parmesan cheese
• Salt and pepper, as needed

 

Directions:

1. Preheat oven to 350°F.
2. In a gallon-size zip-lock bag, toss bread crumbs, four, and oregano. Set aside.
3. Slice ends of delicata squash, and slice squash in half width-wise. Using a spoon or knife, scoop and discard the pulp and seeds from the squash.
4. Slice squash into ¼- ½ in slices, and place into a large bowl.
5. Pour milk over squash, until all surface area of squash are moistened.
6. Add 5-6 delicata slices at a time to bread crumb mixture, and toss until well-coated.
7. Place squash in a single layer on a baking sheet, and bake ~20 minutes until the bottom is golden brown.
8. Flip squash, and bake another 15-20 minutes or until remaining side is golden brown.
9.  Meanwhile, use a non-stick skillet to sauté mushrooms in olive oil.
10. In large saucepan, heat pasta sauce and add sautéed mushrooms.
11. Place cooked pasta on a large serving platter. Layer pasta with roasted delicata, mushroom pasta mixture, and cheese.
12. Season with salt and pepper.

  

                 

Gourmet Caramel Apples

After a weekend of picking apples in Door County, WI, I have enough apples to last me through winter. I decided to make gourmet caramel apples and send some love and goodness to my family via snail mail. I have two siblings in college and two young ones at home still…so these little treats were very well received. These gourmet apples are everywhere in Cedarburg, WI. All you need are apples, caramel, and any exciting treat or candy you can think of to roll into the gooey caramel.

Gourmet Caramel Apples (6 servings)

Ingredients:

• 6 apples, stems removed
• 1 package (14 oz) individually wrapped caramels, unwrapped
• 2 Tbsp milk
• ½  tsp vanilla
• 6 wooden craft sticks 
• Toppings: M&Ms, candy corn, lightly salted peanuts, sprinkles, white chocolate (melted), semi-sweet chocolate (melted)

Directions:

1. Line a baking sheet with foil or parchment paper.
2. Press wooden craft sticks into the top of each apple.
3. Slowly melt caramels and milk in a large saucepan over low heat.
4. Add vanilla, and stir until combined.
5. Working one at a time, roll apple in caramel until well coated. Dip each apple in assorted candy, nuts, and sprinkles.
6. Place apples on prepared baking sheet.
7. When caramel has cooled, drizzle melted chocolate on apples. Set aside until chocolate has set.

 

Lemon Rice Soup

Lemons, even used in just the smallest bit, can transform a meal from okay to spectacular. Some of my favorite foods include this acidic fruit - lemon curd, kale with lemon juice, lemonade, and lemon shrimp. The citrus taste is addicting. Lemon rice soup is one of my favorites, and despite making 8 servings, this batch lasted less than 24 hours. I used to think that the recipe was too extravagant to prepare, but in fact it is quite easy.

Ingredients:

• 16 c. vegetable broth
• 1 c. freshly squeezed lemon juice
• 1 c. shredded carrots
• 1 c. chopped onion
• 1 c. chopped celery
• .5 tsp ground white pepper
• .75 c margarine
• .5 c all-purpose flour
• 1 c. white rice
• 16 slices of lemon
• 8 egg yolks (omit for completely vegan option)

Directions

1. Melt .25 c margarine in a large pot. Add onions and slightly toss in butter.
2. Combine vegetable broth, lemon juice, carrots, onions, celery, and white pepper. Bring to a boil on high, then simmer for 20 minutes.
3. Blend the remaining butter and flour together. Gradually add it to the soup mixture. Stir frequently as it simmers for 10 minutes more.
4. In a large bowl, beat egg yolks until light in color. Gradually add hot soup to the egg yolks, stir constantly. Add enough soup to double the egg mixture in the bowl.
5. Pour egg mixture into the soup pot and heat through. Add the rice, and cook for 10 more minutes.
6. Ladle hot soup into bowls and garnish with lemon slices.

Cranberry Nut Granola

Last week, I taught my first class of college students about the importance of healthy snacking throughout the day. We reviewed a slew of recipes or quick-grab and go ideas. More importantly, we reviewed the energy that healthy snacks provide by keeping metabolism steady throughout the day…preventing that famished feeling you might feel at the end of the day. This is one of my favorite granola recipes. I change it a little every time, adding different nuts, dried fruits, and or extracts. It is so easy to make too! So, grab your coffee or tea, and bask in the simplicity of this treat.

Ingredients:

Syrup:

• ¼ cup brown sugar
• ½ cup pure maple syrup
• 2 large egg whites
• 2 tsp cinnamon
• 1 tsp allspice
• 1 ½ tsp vanilla extract
• 1 ½ tsp almond extract

Oat mixture:

• 3 cup old-fashioned oats
• ¼ cup brown sugar
• ½ cup unsalted peanuts
• ½ cup sliced almonds
• 1 cup dried cranberries

Directions:

1. Preheat oven to 300°F. Line baking sheets with foil or parchment paper. Spray with nonstick cooking spray.
2. In a small saucepan, stir sugar and maple syrup until sugar dissolves. Set aside, and allow mixture to cool.
3. In large bowl, whisk egg whites, spices, and extracts. Stir in sugar mixture.
4. Add oats, nuts, brown sugar, and fruit.Bake for 30 minutes. Turn over granola. Bake for an additional 10-15 minutes until granola is golden brown

 

Moroccan Vegetable Soup

It’s officially fall. To keep the windows slightly ajar and feel the crisp autumn air, I concocted a dish to counter the chill in the air with a warm, sweet-smelling soup. Using the last of my zucchini, some farm-fresh kale, and a few root vegetables, the aromas from this soup will surely keep you warm. The typical spices in Moroccan-style dishes are warm and sweet. Cinnamon, cumin, ginger, turmeric – all have amazing health benefits. Add more spices to this soup for added flavor and a kicked-up health benefit, if you’d like.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 1 medium zucchini, cut into 1 inch cubes
• 2 small yellow squash, cut into 1 inch cubes
• 1 sweet potato, skin on, diced
• 1 tsp ground cinnamon
• 1 tsp ground cumin
• ½ tsp ground ginger
• ¼ tsp ground cloves
• ¼ tsp ground nutmeg
• ¼ tsp ground turmeric
• 1/8 tsp curry powder
• 2 cups low-sodium chicken stock
• 2 cups water
• 1 large bunch of kale, leaves torn (about 4-6 cups)

Directions:

1. Heat olive oil in a large Dutch oven. Add chopped onion and sauté until golden brown. Mix in zucchini, yellow squash, and sweet potato cubes. 
2. In a small bowl, combine spices. Add to sautéed onions. 
3. Add chicken stock and water. Allow mixture to simmer until sweet potatoes are soft (about 25-30 minutes). 
4. Stir in kale, and cook until wilted (about 2-3 minutes). 

Garden Salad and House Thousand Island Dressing

After a successful nutrition software conference in Indiana this week, I planned to stop by my grandfather’s house to visit him and his beautiful garden. A long conference with business-style boxed lunches can be great, but veggie-less. What a beautiful surprise my grandpa had waiting for me at his table: fresh garden salad and family conversation. One thing that I have learned from my family is that fresh is best. Our Midwestern gardens may be coming to a seasonal end, but out time together around the table must go on. Whether your vegetables are from your backyard, farmer’s market, or grocer, eat them in plenty with the people that you love. This recipe is dedicated to my grandfather.

Garden Salad

• Fresh spinach greens
• Tomato, sliced
• Onion, sliced
• Cucumber, peeled and sliced
• Zucchini, peeled and sliced

Directions: Toss your garden vegetables together. You can use any vegetables in your garden or those that appeal to you at your local farmer’s market or grocer.

Thousand Island Dressing

Ingredients: 

• 3 eggs, hard boiled
• ¼ cup Worcestershire sauce
• 1 Tbsp white sugar
• ¼ cup white vinegar
• 1 pinch ground cloves
• 2 cups non-fat Greek yogurt
• ½ cup mayonnaise
• ¾ cup sweet pickle relish
• ½ cup chopped black olives
• ½ cup diced red bell pepper

Directions:

1. Peel and chop eggs. Set aside. 
2. In a medium bowl, mix chopped eggs, Worcestershire sauce, sugar, vinegar, cloves, Greek yogurt, mayonnaise, relish, olives, and red pepper. Place ingredients in a food processor and blenderize until fully mixed.  
3. Chill in refrigerator until ready to serve on any garden salad. Or, use as a veggie dip!

Fennel Chicken Stew

i love preparing fall-themed dishes. in the past, I never enjoyed fennel and often substituted onion for this root vegetable. while onion may be a possible substitute, cooked fennel provides a much more aromatic flavor than that of its robust raw version. not a fan of licorice or anise flavors? do not let the raw version deter you. roasted or stewed, this vegetable will surely have you vying for more. this recipe is adapted from real simple magazine, an excellent use of fennel. and, what not a better way to ward of the chills with a dose of nutrients – fennel is an excellent source of vitamin c!

fennel chicken stew (serves 6)

ingredients:

• 6 boneless, skinless chicken thighs
• 2 fennel bulbs, cut into wedges, plus 2 tbsp fennel fronds
• 2 cups low-sodium chicken broth
• 2 cups water
• 1 cup wild rice mix
• 1 small onion, chopped
• 1 tbsp paprika
• salt and pepper, to taste

directions:

1. combine chicken, fennel bulbs, broth, rice mixture, onion, and paprika into a slow cooker. 
2. cover and cook on low for 6-7 hours or until chicken and fennel are tender. 
3. sprinkle with fennel fronds and salt and pepper to taste.

baked eggplant

i recently acquired some beautiful eggplants from a friend’s local csa (community supported agriculture). there are many different varieties of egg plants, but any type can be used to create this dish. although the weather is still stifling, fall is approaching, and the thought of a comfort food like eggplant parmesan was too enticing. of course, i make mine the healthy way, but i would recommend this to anyone!

baked eggplant (4 servings) ingredients:

• ½ cup whole wheat flour
• ½ cup dry bread crumbs
• 2 tbsp italian seasoning
• 6 oz nonfat greek yogurt
• 1 tbsp nonfat milk
• 2 small eggplants, sliced ¼ inch thick
• 1 tbsp olive oil
• 1 (14 oz) jar marinara sauce
• 4 oz parmesan cheese, grated
• 1 (8 oz) package spaghetti pasta, prepared
• salt and pepper, to taste

directions:

1. preheat oven to 375°F. spray 2, 9x13 inch pans with nonstick spray.
2. in a small bowl, combine flour, bread crumbs, and Italian seasoning.
3. in another small bowl, mix Greek yogurt and milk.
4. dip eggplant slices into Greek yogurt mixture. Then, dip into breadcrumb mixture.
5. place dipped eggplant slices into prepared pans.
6. bake for 10-12 minutes or until tops are golden brown. flip eggplant slices. bake an additional 10-12 minutes or until slices are browned on both sides.
7. place baked eggplant on top of prepared pasta and marinara. sprinkle each serving with 1 oz of freshly grated parmesan cheese and salt and pepper to taste.

hickory grilled salmon

Often people shy away from preparing their own seafood. I would recommend choosing fresh salmon from your local seafood market or high-end grocery store like Whole Foods. I like to prepare fish on a wooden plank, but you can also grill or bake salmon in a foil packet with a little olive oil. This is one of the easiest dishes you can prepare for yourself, family, or a small group of guests.

I dusted my filet with an amazing spice blend called Mural of Flavor from a local spice company in Wisconsin called Penzey’s Spices. It is composed of shallots, onion, garlic, thyme, rosemary, basil, coriander, lemon peel, black pepper, chives, green peppercorns, dill weed, and orange peel. While you can purchase this blend online, you can also use any salt-free blend from your local grocer.

hickory grilled salmon (4 servings)

ingredients:

• 1 lb salmon filet
• 2 Tbsp olive oil
• 1 ½ tsp salt-free seasoning blend

directions:

1. Pre-heat grill to a medium heat.
2. Rub a hickory wood plank (or any variety wooden planks) with 1 Tbsp olive oil (more may be needed depending on the size of the wooden plank).
3. Place fresh salmon filet on oiled plank (skin-side down). Brush remaining 1 Tbsp olive oil on flesh side of salmon. Sprinkle with seasoning.
4. Place wooden plank on heat, and grill 10-12 minutes or until fish is cooked through.