Spice Up Your Snacking with Carrot Cumin Dip

Now that fall is just around the corner, lots of sporting events are taking center stage. If you are going to a watch party, I’m sure there will be plenty of snacking options available. Salty chips, creamy dips, saucy wings and oh so much more! But you can bring a snack that is low in calories and healthy too. The recipe below is for a carrot cumin dip that pairs really well with any vegetable or chip. Carrots give it a little sweetness and cumin spices things up a bit. But even if you’re not attending a sporting event, you should make this dip. It’s great on crackers as an afternoon snack, or as a spread in a sandwich. It can also be served as an appetizer at any holiday party. But make sure to make a double batch so you can have leftovers.

Serving Size: 1/4 cup of dip Number of servings: 6 Calories per serving: 52 Ingredients Calories 1 cup canned white beans 220 200 grams carrots 82 2 tsps ground cumin 0 1 tsp lemon juice 0 1/4 tsp salt 0 4 Tbsp water 0

Peel and slice the carrots into small discs. Fill a small sauce pot with water and bring the water to a boil. Add the salt, lemon juice and sliced carrots to the boiling water. Cook the carrots until they are soft and tender (approx. 20 minutes). Drain the carrots and place them in a bowl to cool completely.

Rinse and drain the canned white beans.

Add the white beans, cooled carrots, salt, cumin and water to a food processor. Purée until smooth. Transfer the mixture to a bowl. Sprinkle the dip with a little cumin to garnish.

Serve.

Barbara's Tips

	Make sure the carrots are super soft and well cooked in order to create a smooth purée.
	The salt and lemon help to season the carrots and keep them a bright orange.
	You may need to add a little more or less water when pureéing the dip in order to achieve the desired texture. The dip should be spreadable but not too clumpy or too watery.

Essential Flavors

	Carrots are a root vegetable, typically orange in color, though purple, black, red, white and yellow varieties can also be found. Carrots have an earthy but slight sweet flavor.
	Cumin is a dried seed that is part of the parsley family. Ground cumin has a very distinctive flavor with an earthy, nutty, spicy taste with somewhat bitter undertones and a strong aroma. It is often used in Indian, Middle Eastern and Mexican dishes. Cumin pairs really well with carrots and gives many vegetarian dishes an earthy and complex flavor.

Make Mini Spinach and Mushroom Quiches for any Occasion

For me, summer is all about easy living and quick light meals. But you can’t eat salads all the time. Eggs are a good way to change things up and they are so versatile. Hard boiled eggs are one of my favorites but when I want to get a little fancy, I make mini quiches. Traditional quiches are made with buttery pastry crusts, heavy cream and lots of gooey cheese. The recipe below lightens things up by ditching the crust altogether and adding in spinach and mushrooms for a hearty flavor. These mini quiches are easy and quick and can easily be served at bridal showers, brunches, picnics, tea parties and so much more. They are also great for breakfast, a healthy lunch or light dinner. Plus, without the crust, the filling steals the show!

Serving Size: 1 mini quiche Number of servings: 12 Calories per serving: 47 Ingredients Calories 4 large eggs 156 1/4 cup Egg Beaters 33 1 cup chopped frozen spinach 30 1 cup sliced mushrooms 15 1/4 cup shredded low fat cheddar cheese 110 1/4 cup half and half 90 1/4 tsp salt 0

Preheat the oven to 350 degrees.

Place the frozen spinach in a small bowl and let stand until completely defrosted.

Clean and slice the mushrooms. Place the mushrooms in a large non-stick skillet and cook over medium high heat until the mushrooms are browned (approximately 5 minutes).

Place the eggs in a large bowl. Beat the eggs until the whites are well combined. Add the Egg Beaters and salt to the bowl. Whisk the egg mixture until the eggs are a pale yellow.

Add the spinach to the egg mixture and whisk the egg mixture again to combine.

Spray a mini muffin tin with non-stick cooking spray. Spoon 2 tablespoons of the egg mixture into each mini muffin cup. Add a few slices of mushrooms to each cup. Sprinkle the shredded cheese across the tops of the 12 muffin cups.

Bake the mini quiches in the pre-heated oven until the eggs are just set and the tops are lightly browned (approximately 10 – 15 minutes).

Remove the muffin tin from the oven and let the mini quiches sit to cool in the pan for approximately 10 minutes. Remove the mini quiches from the muffin tin using a small knife or spatula and place the mini quiches on a cutting board or serving plate.

Serve.

Barbara's Tips

	Egg Beaters are real eggs. They are all-natural liquid egg whites that are enriched with the same vitamins and minerals found in egg yolks. Beta-carotene is added to naturally color the egg whites so they look just like whole beaten eggs. Egg Beaters taste like whole eggs but have half the calories. They’re a great option for dishes requiring beaten eggs.
	Use frozen chopped spinach in this recipe. It is easiest to incorporate into the egg mixture. Make sure the spinach is defrosted before using. It can be left at room temperature to defrost or placed in the microwave for a few seconds.
	For maximum flavor, use sharp cheddar or any other sharp cheese of your liking. A low fat or low moisture cheese, like an aged cheddar, works really well in this recipe.
	There is no need to put any oil or butter in the skillet when cooking the mushrooms. A dry pan allows the mushrooms to brown quickly without releasing a lot of moisture.

Essential Flavors

	Spinach is a green leafy vegetable that can be eaten raw or cooked. Raw spinach is mild in taste. Cooked spinach has a stronger, earthier flavor.
	Mushrooms are a fungus with a fleshy, meaty texture and an earthy flavor.
	Cheddar cheese is a hard cheese usually off white or orange in color. The more the cheddar is aged, the sharper the flavor.

Enjoy a Refreshing Green Papaya Salad this Summer

I first had green papaya salad when I was in the Seychelles some 20 years ago. I had never heard of green papaya salad but it quickly became a favorite of mine and I ordered it almost every day for the two weeks I was there. There are many different versions of green papaya salad. Some contain peanuts, tomatoes, and other vegetables and toppings. The recipe below is a simple version with just papaya and a chili lime dressing. The lime gives it a real tang and the chilis spice it up a bit. A little fish sauce and sugar round out the flavors. This salad is light and refreshing. It can be served as an entrée and is also really good to take to a picnic or BBQ because the more it sits, the better it gets!

Serving Size: 1 bowl Number of servings: 4 Calories per serving: 63 Ingredients Calories 1 large green papaya (approx. 400 grams) 156 2 Tbsp lime juice 3 2 Tbsp fish sauce 0 2 Tbsp brown sugar 90 1 tsp minced Serrano chilis 0 1 tsp lime zest 3

Peel the papaya. Leaving the papaya whole, shred the papaya flesh into strips using a mandolin.

In a large bowl, add the lime juice, fish sauce, brown sugar and minced Serrano chili. Stir until combined and the sugar is dissolved.

Add the shredded green papaya to the dressing. Mix the salad until the papaya is well coated with the dressing. Let the papaya sit and marinate in the dressing for 10 to 15 minutes, mixing it every few minutes to ensure the papaya is evenly coated with the dressing.

Place ¼ of the papaya salad on a plate. Sprinkle the salad with some lime zest.

Serve.

Barbara's Tips

	Green papaya is simply an unripened papaya. Look for a papaya that has a dark green exterior with no yellow or orange spots. Unlike a ripe papaya, green papaya is very crunchy and not sweet. It doesn’t have a strong flavor which makes it a a good vehicle for the flavors of the dressing. And because it’s crunchy, it holds up well to the dressing.
	Let the papaya salad sit and marinate in the dressing for at least 10 minutes. The more it sits, the better it tastes.
	You can use any chilis you like. (e.g. Jalapeños, Thai chilis, etc.) If you don’t like spicy food, reduce or omit the chilis. Removing the seeds before mincing the chili lessens the intensity of the chilis.
	If you don’t have a mandolin, you can use a serrated vegetable peeler to shred the papaya into strips. Be careful not to cut through to the center of the papaya. You don’t want any seeds to get in the salad as they have a bitter, peppery taste.

Essential Flavors

	Lime is a small green citrus fruit. Similar to lemons, limes are sour and rich in vitamin C. Lime juice adds a little zing to this dish.
	Serrano Chili is a chili pepper common in Mexican cuisine. It has mild to medium heat. It makes this dish a little spicy.
	Fish sauce is a liquid condiment made from fish that has been coated in salt and fermented for up to two years. It is widely used as a staple seasoning in Southeast Asian cuisine. It imparts a complex salty flavor to this dishes.

Evoke Thoughts of Wimbledon with Strawberries and Cream

If you are a huge tennis fan like I am, you look forward to June so you can enjoy a fortnight of tennis on the grass lawns of Wimbledon. And even if you don’t follow tennis that closely, you have heard of the famous “strawberries and cream” served at Wimbledon. Fresh strawberries are served in a thick pool of heavy cream. The recipe below offers the same flavors but lightens thing up a little. Ripe fresh strawberries provide a sweet backdrop. A dollop of cream gives it richness. Although not quite like the one served at Wimbledon, this recipe offers the same flavors and is a nice refreshing desert that can be enjoyed any summer day.

Serving Size: 1 parfait Number of servings: 4 Calories per serving: 79 Ingredients Calories 4 cups sliced fresh strawberries 195 2 tsp no calorie sweetener 0 1 ½ cups lite whipped cream 120

Place the sliced strawberries in a medium bowl. Sprinkle the strawberries with the no calorie sweetener.

Line the bottom of a glass with a 1/2 cup of the sliced strawberries. Add 1/3 cup of the whipped cream on top of the sliced strawberries. Layer another 1/2 cup of the sliced strawberries on top of the whipped cream. Top the strawberries with another 1/3 cup of whipped cream. Garnish with a sprig of mint.

Serve.

Barbara's Tips

There are many brands of whipped topping available that are ready made. Those that come in a can are easy to use and make a pretty topping because of the fluted nozzle. Look for a “lite” version at only 10 calories per tablespoon but make sure to serve these right away since the lite whipped topping will deflate rather quickly.

Essential Flavors

	Fresh strawberries are naturally sweet when ripe. They are loaded with vitamin C and are low in calories.
	Whipped cream is just cream that has been whipped to incorporate air and make it light and fluffy. A touch of sugar and sometimes vanilla are often added to give it a little sweetness.

Make “Everything” Bagels at Home

I grew up in Montreal and one of my favorite things to eat while living there were the bagels. Montreal style bagels are made with eggs and are boiled in a honey water solution before being baked in a wood fire oven. This yields a sweet and dense bagel with a nice crusty exterior and soft interior. There’s really nothing else like it! When I moved to the US, I noticed that American bagels were more bread-like and so much bigger than Montreal style bagels, sometimes clocking in at over 300 calories a piece! And that’s before adding any toppings.

I will never be able to make Montreal style bagels at home, primarily because my condo is not equipped with a wood burning oven. But the recipe below provides a simple alternative that allows me to make and enjoy bagels anytime at home.

“Everything Bagel” seasoning makes these bagels pop with flavor. The yogurt makes them soft on the inside and baking them in the oven yields a nice crust. These bagels are not as big or doughy as American style bagels but they are a nice lower calorie treat that really satisfies my craving for bagels.

Serving Size: 1 bagel Number of servings: 6 Calories per serving: 76 Ingredients Calories 1 cup All Purpose flour 364 1 container of plain nonfat Greek yogurt (5.3 oz) 80 2 Tbsps water 0 1 tsp salt 0 1 tsp baking powder 5 2 tsps Everything Bagel seasoning 8 Nonstick cooking spray 0

Preheat the oven to 350 degrees. In a medium bowl, combine the flour, yogurt, salt, baking powder and 2 tablespoons of water. Stir with a spoon or spatula until the flour and yogurt are well combined.
Lightly dust a countertop surface or a large cutting board with flour. Transfer the yogurt and flour mixture from the bowl to the floured surface. Knead the dough until it forms a smooth ball and is no longer sticky.
Divide the dough into 6 equal parts.
Roll out each segment of dough into ropes approximately ½ in thick and 10 inches long.
Join the ropes ends to form circles and roll the seams to smooth out the joined ends.
Spray the bagels with nonstick cooking spray. Sprinkle the tops of the bagels with the Everything Bagel seasoning. Spray a baking sheet with nonstick cooking spray. Place the bagels on the baking sheet. Place the baking sheet on the middle rack of your pre-heated oven. Bake the bagels until the bagels are golden brown (approximately 20 minutes). Remove the bagels from the oven and let cool for 10 minutes. Serve.

Barbara's Tips

	You may need to add a little more or less water to your bagel dough to get it to a smooth consistency. Don’t add the extra water until you’ve thoroughly mixed the dough first. Even though it may look crumbly at first, the dough should come together nicely. If you do need to add extra water, add the water a little at a time otherwise you may end up with wet sticky dough. If the dough is too sticky, just add a little more flour until you get the desired texture.
	It’s important to use Greek yogurt for this recipe because it is thicker and not as watery as regular yogurt.
	Spraying the bagels with nonstick cooking spray helps the seasoning stick to the bagel tops and helps the bagels brown in the oven. You can, instead, brush the bagel tops with water or a beaten egg white to achieve the same result.

Essential Flavors

Everything Bagel Seasoning  is mixture of poppy seeds, white sesame seeds, black sesame seeds, dried onion, dried garlic, and salt. It has a great texture and a very pronounced onion flavor. You can make your own seasoning blend but it’s much easier to buy it ready made and is widely available in most supermarkets.

Say I Love You with Tomato and Heart-Shaped Mozzarella

What better way to say I love you than to cook for someone? With Valentine’s Day right around the corner, here is a cute appetizer you can make that will set the mood for a nice romantic evening. Heart-shaped mozzarella slices say I love you. Tomatoes and balsamic glaze make it sweet. Basil unites the two flavors for a truly Italian appetizer.

Serving Size: 3 Tomato Slices 3 Mozzarella Slices Number of servings: 2 Calories per serving: 129 Ingredients Calories 1 medium tomato (approx 150 grams) 27 3 oz fresh mozzarella 210 1 Tbsp balsamic glaze 20 6 basil leaves 1 Salt 0

Slice the tomato into six ¼ inch slices. Slice the fresh mozzarella into six ⅛ inch slices. Stamp out heart shapes from the mozzarella slices using a 2 inch heart-shaped cookie cutter.

Lay the tomato slices on a plate. Salt the tomato slices to taste. Add a basil leaf and a heart-shaped mozzarella slice on top of each tomato slice. Salt the mozzarella slices.

Drizzle the balsamic glaze over the tomato mozzarella slices. Serve.

Barbara's Tips

You can buy ready-made balsamic glaze or make your own. If you choose a store bought brand, opt for one that has 20 calories or less.

To make the balsamic glaze, pour the ¼ balsamic vinegar into a small sauce pan and bring to a boil. Once it has reached a boil, reduce the heat and allow the vinegar to simmer until the vinegar has reduced by half (approximately 10 minutes). Remove the balsamic vinegar from the heat and cool completely. Some people add a little bit of sugar to balsamic glaze to sweeten it up, but I find it sweet enough without the addition of extra sugar.

Essential Flavors

	Basil: is an herb that is often paired with tomatoes. Fresh basil is very aromatic with a scent of lemon, anise and mint. The taste is sweet but savory. It’s a good way to add flavor and some freshness to a dish without adding extra calories.
	Balsamic Glaze: is just balsamic vinegar that has been reduced down until it is thick and syrupy. It has an intense, sweet flavor and is a great way to add lots of flavor to a dish without adding lots of extra calories or fat.

Make Poached Eggs the First Meal of the New Year

Now that the holidays are officially over, it’s time to get back to our normal routines and put all that overindulging behind us. No more cookies, egg nog, glazed hams, or sweet potato casseroles. Make the first meal of the year be this healthy breakfast dish. Not only are eggs nutritious, they are satisfying and delicious. A poached egg with a silky, buttery yolk satisfies your taste for something rich and creamy. Radishes, cucumber and sprouts keep it light and fresh.

Serving Size: 1 Egg Number of servings: 2 Calories per serving: 95 Ingredients Calories 2 large eggs 140 1 slice of lite whole wheat bread 35 2 radishes, sliced 2 12 slices of cucumber (approx 50 grams) 8 ¼ cup radish sprouts 4 1 Tbsp white vinegar 0 Salt 0 Pepper 0

Fill a small saucepan about 2/3 full with water and bring to a boil. Turn down the heat and wait until the water reduces to a simmer. Add the vinegar to the simmering water.

Crack an egg into a ladle or measuring cup. Using the handle of a wooden spoon, quickly stir the water in one direction until it’s smoothly spinning around, creating a whirlpool. Carefully drop the egg into the center of the whirlpool. Cook the egg until the white turns opaque and is firm to the touch but the yolk is still runny (approximately 2-3 minutes).

Using a slotted spoon, remove the egg from the water. Blot the bottom of the spoon on a paper towel to remove any excess water.

Toast the slice of bread until golden brown. Cut the toast in half diagonally. Place one half of the toasted bread on a plate. Place the egg on top of the toast. Salt and pepper the egg to taste. Garnish the plate with the radishes and cucumber slices. Top the egg with the radish sprouts. Serve.

Barbara's Tips

	Use very fresh eggs for poaching. They hold their shape better and form fewer wispy threads in the water.
	Adding vinegar to the poaching water will help the egg whites to coagulate more quickly.
	Creating a whirlpool in the water before dropping in the egg will help prevent the egg white from “feathering” or spreading out in the pan.

Essential Flavors

Eggs: are a versatile ingredient used in many applications both sweet and savory. They are especially popular in breakfast dishes. Egg yolks have a rich, buttery taste. Their flavor is greatly enhanced with the addition of a little salt. The darker the egg yolk, the more flavorful (and nutrient rich) the egg yolk is.