Healthy Eggnog

Eggnog is a class holiday drink enjoyed by many. However, it has never been known as a healthy choice. If you don’t want to miss out on a flavorful tradition, try this healthy eggnog recipe instead!

Eggnog Smoothie

Ingredients: 

  • ½ Cup Lowfat Vanilla Yogurt
  • ½ Teaspoon Cinnamon 
  • ¼ Teaspoon Nutmeg 
  • 1 Banana (sliced and frozen) 
  • ½ Cup Milk, Skim or 1% 

Directions: 

Combine all ingredients except the nutmeg

Blend until smooth

Serve in a glass and sprinkle with nutmeg

Carrot Cake Bites

Ingredients:

• Non-stick cooking spray

• 1/2 cup flour• 1 cup dry oats

• 1 tablespoon cinnamon

• 1/2 teaspoon baking soda

• 1 cup brown sugar

• 1 egg

• 1/2 cup butter

• 1 cup shredded carrots

• 1/2 cup raisins

• 1/2 package cream cheese (about 4 ounces)


Directions:

1. Preheat oven 350°F. 

2. Spray cookie sheet with non-stick spray.

3. Mix together flour, oats, cinnamon, baking soda, and brown sugar in a large bowl. 

4. In a separate bowl, beat egg, butter, carrots, raisins, and cream cheese together.

5. Add egg mixture to flour mixture. Stir until all ingredients are mixed and batter forms.

6. Drop dough by small teaspoons onto cookie sheet.

7. Bake at 350°F for 10 minutes.

Nutrition Information Per Serving:

110 Calories, Total Fat 4.5g, Saturated Fat 3g, Protein 1g, Total Carbohydrate 15g, Dietary Fiber 1g, Sodium 55mg. Excellent source of vitamin A.

Tumbleweed Pasta

Makes 8 Servings

Ingredients:


2 cups cooked Rotini noodles
1 cup (8 ounces) salsa
1 can yellow corn, drained and rinsed
1 medium onion, diced
½ green pepper, diced
1 can black beans, drained and rinsed
½ cup shredded cheddar cheese

Directions:

  1. Dice green peppers and onions.
  2. Drain cans of corn and beans and place in a large bowl.
  3. Add salsa, green pepper, and onion.
  4. Stir together.
  5. Add cooked Pasta and mix well.
  6. Sprinkle cheese on top.

Mini Meatloaves

Ingredients:

1 lb lean ground beef, turkey, or chicken

1 ½ cup salsa

1 egg, lightly beaten

¼ cup dry bread crumbs

¼ cup finely chopped onion

Dash of black pepper

Non-stick cooking spray


Directions:

Heat oven to 350 F

Combine all ingredients, saving half of salsa for topping

Divide into 5 equal portions and shape into flattened loaves.

Spray baking dish with non-stick spray and place loaves in dish

Spoon half of the remaining salsa on top of loaves and bake for 20 minutes

Take out of oven and spoon remaining salsa over top and bake for another 10 minutes. Be sure ground beef meatloaf reaches 160 ̊F or 165 ̊F for ground turkey or ground chicken.

Nutrition Information Per Serving:

150 Calories, Total Fat 4.5g, Saturated Fat 1.5g, Protein 22g, Total Carbohydrate 7g, Dietary Fiber 1g, Sodium 170mg.

Excellent source of Vitamin C. Good source of iron.

Sweet Potato Breakfast Hash

Sweet Potato Breakfast Hash

Ingredients:

2 cups sweet potato, chopped
2 tbsp olive oil
1 cup fresh cranberries (can substitute dried cranberries)
½ tsp cinnamon
2 tbsp nut butter
2 tbsp honey

Directions:

Wash sweet potatoes and cube. Heat olive oil in sauce pan. Sauté sweet potatoes for 15 minutes. Add cranberries, sprinkle in cinnamon and continue sautéing until sweet potatoes are fork tender. In a separate bowl, combine honey and nut butter. Plate sweet potato hash and drizzle with nut butter mixture. 

For this recipe and more more check out Plants for Human Health Institute

Tamale Pie Recipe

Makes 8 servings

Ingredients:

1 pound ground beef, completely browned, crumbled and drained

                      (Can substitute ground turkey or chicken)

1 cup low-sodium whole kernel corn, drained

1 can low-sodium black beans, drained

1 medium green pepper, chopped

1 teaspoon chili pepper

1 cup salsa

½ cup low-fat cheddar cheese, grated

1 8.5 ounce box of Cornbread mix, cooked accordingly to package directions

Non-stick cooking spray

Directions: 

1.Preheat oven to 375 ℉.  Lightly spray or grease a 2-quart casserole dish or baking pan.

2. In a medium bowl, combine the cooked ground meat, corn, black beans, green pepper, chili powder, and salsa.  Mix well.

3. Put in casserole pan and top with grate cheese

4.  cornmeal mix according to the directions, pour over meat mixture.

5. Bake at 375 for 35-45 minutes.

Nutrition information per serving

323 calories, Total Fat 11g, Saturated Fat 5g, Protein 19g, Total Carbohydrate 3g, Dietary Fiber 5g, Sodium 455 mg.