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“For years I have craved sugary foods, but didn’t know why. When I saw the local community center was offering a program on Stressed Out Bodies; Cravings, What Are These About I was intrigued to learn more. Michelle Sanderbeck's presentation helped me to understand why my body was craving certain foods and how to give my body the food and nutrients it needs so that I won’t crave the foods that I know that are not good for my health.” Andrew S.

Hash Brown Casserole

Nonstick cooking spray, for coating baking dish
12 ounces 2-percent Greek yogurt
1 cup lowfat (1-percent) milk
1/2 cup reduced-fat sour cream
3 tablespoons unbleached all-purpose flour
2 pounds frozen shredded hash browns, thawed
1 cup shredded extra-sharp Cheddar (4 ounces)
Kosher salt and freshly ground black pepper
2 tablespoons unsalted butter
2 large yellow onions, chopped
1 pound sliced cremini (baby bella) mushrooms
3 large cloves garlic, minced
2 tablespoons panko breadcrumbs
1/4 teaspoon ground nutmeg, optional
1 to 2 tablespoons chopped fresh parsley or chives, for garnish







  Preheat the oven to 375 degrees F. Coat a 9- by 13-inch baking dish with cooking spray.

Whisk together the yogurt, milk, sour cream and flour in a large bowl. Stir in the hash browns, 1/2 cup of the Cheddar, 2 teaspoons salt and 1/2 teaspoon pepper. Set aside.
Melt the butter in a large skillet over medium-high heat. Add the onions and cook, stirring often, until soft and lightly browned, about 10 minutes. Add the mushrooms and cook, stirring often, until the mushrooms are wilted and the onions begin to brown, about 10 minutes more. If the pan gets too hot, add a splash or two of water as needed. Stir in the garlic and cook for 1 minute. Stir the vegetables into the hash brown mixture to combine.

Spread the mixture evenly in the prepared dish. Sprinkle with the remaining 1/2 cup cheese, the breadcrumbs and nutmeg if using. Bake until a deep golden brown, about 45 minutes.

Sprinkle with parsley and serve.

From Food Network Kitchens










Guacamole

3 Haas avocados, halved, seeded and peeled
1 lime, juiced
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon cayenne
1/2 medium onion, diced
1/2 jalapeno pepper, seeded and minced
2 Roma tomatoes, seeded and diced
1 tablespoon chopped cilantro
1 clove garlic, minced






  In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.

Recipe Courtesy of Food Network








Frozen Fruit Smoothies

1 frozen banana, peeled and sliced
2 cups frozen strawberries, raspberries, or cherries
1 cup milk
1/2 cup plain or vanilla yogurt
1/2 cup freshly squeezed orange juice
2 to 3 tablespoons honey or to taste





  Put all the ingredients in a blender and process until smooth. Pour into glasses and serve.

Cooks note: For non-dairy smoothies, substitute 1 cup rice milk for the milk and yogurt. Or, use soy yogurt or milk instead of dairy.

Copyright 2003 Television Food Network, G.P. All rights reserved







Chicken and Broccoli Stir-Fry

1 pound chicken breast (about 2 breasts), cubed
3 scallions, whites only, thinly sliced on an angle
2 cloves garlic, minced
1-inch piece peeled fresh ginger, minced
1 tablespoon soy sauce
2 tablespoons sugar
1 tablespoon, plus 1 teaspoon cornstarch
1 1/4 teaspoons salt
1 tablespoon dry sherry
1 tablespoon dark sesame oil
About 1/3 cup water
3 tablespoons vegetable oil
5 to 6 cups broccoli, trimmed sliced stalks and medium florets (keep the 2 cuts separate)
3/4 to 1 teaspoon red chili flakes, optional
1 tablespoon hoisin sauce
Garnish: toasted sesame seeds, optional
Serving suggestion: Jasmine rice




  In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with 1/3 cup water.

Heat a large nonstick skillet over high heat. Add 1 tablespoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more tablespoons oil. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

Recipe courtesy of Food Network





American Macaroni Salad

2 cups dry elbow macaroni, cooked, rinsed, and drained
1/3 cup diced celery
1/4 cup minced red onion, soaked in cold water for 5 minutes, drained
1 tablespoon minced flat-leaf parsley
1/2 cup diced vine-ripened tomato (optional)
1/2 cup prepared mayonnaise
3/4 teaspoon dry mustard
1 1/2 teaspoons sugar
1 1/2 tablespoons cider vinegar
3 tablespoons sour cream
1/2 teaspoon kosher salt, plus more to taste
Freshly ground black pepper



  In a large bowl combine the macaroni, celery, onion, parsley and tomato, if using. In a small bowl, whisk together the mayonnaise, mustard, sugar, vinegar, sour cream and salt. Pour the dressing over the salad and stir to combine. Season with salt and pepper to taste. Serve. Store covered in the refrigerator, for up to 3 days.

Copyright 2001 Television Food Network, G.P. All rights reserved.




Pumpkin Hummus

2 tablespoons lemon juice
2 tablespoons tahini
3 cloves garlic
3/4 teaspoon salt
2 (15 ounce) cans garbanzo beans, drained
2 teaspoons extra-virgin olive oil
1 (15 ounce) can pumpkin puree
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1/4 cup toasted pumpkin seed kernels, or more to taste
1 pinch paprika

Add all ingredients to list


  Pulse lemon juice, tahini, garlic, and salt together in a food processor or blender until smooth. Add garbanzo beans and olive oil and pulse until smooth. Add pumpkin, cumin, and cayenne pepper; process until well blended. Transfer hummus to a container with a lid and refrigerate at least 2 hours.

Fold pumpkin seeds into hummus; garnish with paprika.

Recipe courtesy of Allrecipes



Pear “Toast” Four Ways

4 Ripe Bartlett pears
½ cup almond butter
2 bananas sliced
1-2 TBSP honey
1/3 cup hummus
2 cocktail cucumbers thinly sliced
1/3 cup Feta cheese, crumbled
2 TBSP Kalamata olives, sliced
1/3 cup organic Greek Yogurt
2 TBSP dried apricots, chopped
1/3 cup Cambozola, gorgonzola or blue cheese
1 ½ oz Italina dry salami, sliced
2 TBSP sliced almonds


  Slice pears lengthwise, cutting on either side of the core to create ¼ inch planks

Toast 1: Spread slices of pear with almond butter. Top with banaba slices and drizzle with honey

Toast2: Spread pear slices with hummus. Add cucumber slices, top with Feta cheese and Kalamata olives.

Toast 3: Spread ear slices Greek yogurt. Add banana slices and top with dried apricots

Toast 4: Spread pear slices with Cambozola chees. Add Italian salami and top with sliced almonds.

Recipe courtesy of Costco



Quinoa and Cucumber Noodles with Avocado Dressing

Serves: 4 – 6:
• 2 cups cucumber, spiralized or julienned
• 2 cups chopped tomatoes
• 2 large avocados, diced
• 1 red onion, sliced
• 2 cups cooked quinoa
• 1 handful chopped parsley (or cilantro)

For the dressing:
• 1 ripe avocado
• 1/4 cup white wine vinegar
• Juice of one lime
• Salt and fresh cracked pepper, to taste
• 3/4 cup olive oil

  The salad:
In a large bowl combine cucumber, tomato, avocado, onion, quinoa and parsley.

The dressing:
In a blender or food processor, combine avocado, vinegar, lemon juice, salt and pepper. Pulse until smooth and creamy. Add in olive oil progressively until just combined. Transfer to a jar and drizzle over the salad before serving.

Recipe courtesy of eatwell 101



Egg Muffins Recipe

Makes 10 to 12

Ingredients

Light olive-oil spray
6 eggs
Sea salt flakes
Freshly ground black pepper

Flavor combinations:
Crumbled feta, olives and finely chopped fresh chili or chili flakes
Grated Parmesan, finely chopped scallions and diced tomatoes
Smoked fish (trout, mackerel or salmon), chopped into small pieces, chopped dill and plain yogurt

For serving:
1 large ripe avocado
1 scallion, finely chopped
A handful of flat-leaf parsley, chopped
2 tsp. lemon juice
1/2 tsp. runny honey
 

 Directions

Preheat the oven to 375°. Spray 10 to 12 sections of a muffin pan with olive oil, brushing each hole to coat really well, then place in the oven.

Whisk the eggs in a pitcher with a splash of water and salt and pepper.

Take the hot pan out of the oven and pour in the egg mixture to fill halfway up each section, then top each one with your chosen ingredients. Bake for 20 minutes, or until cooked through and golden.

Meanwhile, peel, pit and dice the avocado, then combine in a bowl with the scallion and parsley, adding the lemon juice and a little honey to balance the acidity. Season to taste.

Remove the muffins from the oven and leave to cool for a minute or 2. Remove from the pan—they may stick a bit, so use a palette knife to release the sides. Serve with the avocado salsa.

From The Midlife Kitchen (Mitchell Beazley) by Mimi Spencer and Sam Rice.

Roasted Brussels Sprouts With Pomegranate and Hazelnuts

•  1 1/4 pounds Brussels sprouts, trimmed and halved
•  2 tablespoons canola oil
•  Kosher salt and freshly ground pepper
•  3 tablespoons pomegranate molasses
•  Seeds from 1 pomegranate
•  1/2 cup coarsely chopped toasted hazelnuts
•  Finely grated zest of 1 lime
•  1 tablespoon finely grated orange zest
  Preheat the oven to 375 degrees F.

Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes.

Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.

Photograph by Kana Okada
Recipe courtesy Bobby Flay for Food Network Magazine



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