Healthy Recipes

Low-Calorie Hot Chocolate

Looking for a low calorie way to sip hot chocolate all winter long? The recipe below is a great basic recipe for any hot
chocolate lover.

Ingredients:
- 2 cups of skim milk (soy, rice, almond and coconut milk easily substituted)
- 2 rounded teaspoons of 70% dark chocolate cocoa powder (look for a higher percentage of cocoa on dark chocolate. The higher percentage means a more bitter, but healthier, chocolate drink)
- 2 teaspoons of organic sugar or sugar substitute

Directions:
1. Heat the milk in a saucepan over medium heat until steaming (but not boiling).
2. Add cocoa powder and sweetener and whisk to combine ingredients.
3. Whisk the cocoa powder and sweetener until well-blended.
4. Pour into favorite mugs and enjoy!

Want something more? Why not try adding in a dash of cinnamon or nutmeg? Or if you’re in the mood for a refreshing drink, skip the flavored syrups and muddle in some mint leaves or stir with a candy cane!

Healthier Pumpkin Bread

As the holiday season approaches, "...keep in mind there are simple ways to make your favorite holiday treats and traditional dishes more healthful-without sacrificing flavor," says Diane McIlhon, a registered, licensed dietitian with Mercy Weight Loss & Nutrition Center in Clive. “The safest way to modify a recipe is to decrease the amount of sugar, oil, or fat, and switch out egg whites for eggs,” McIlhon says.

McIlhon created a healthier version of Thanksgiving-time staple—pumpkin bread. Pumpkin is a great fall treat as pumpkin packs vitamin A, antioxidants and carotenoids.

By making this healthier version, you’ll save more than 70 calories per slice! 

Traditional Pumpkin Bread	Healthier Pumpkin Bread
3 c. sugar 1 c. vegetable oil 4 eggs 2 c. pumpkin 2/3 c. water 3 1/3 c. flour 1 tsp. cinnamon 1 tsp. nutmeg 2 tsp. baking soda 2½ tsp. salt	1½ c. sugar 6 oz. nonfat yogurt 1 egg 4 egg whites 1 (14oz) can pumpkin ½ c water 1 tsp vanilla 1½ c. flour 2 c. whole wheat flour 1 tsp. cinnamon 1 tsp. nutmeg 2 tsp. baking soda 1 c. walnuts
Per 1/2 Inch Slice Calories 191 Fat 7.5gm Protein 2.3 gm Cholesterol 26 Fiber 0.8 gm Sodium 270mg Carbohydrate 29gm Sugars 19mg	Per 1/2 Inch Slice Calories 118 Fat 2.8 gm Protein 3.3 gm Cholesterol 7 mg Fiber 1.7mg Sodium 270mg Carbohydrate 21 gm Sugars 10gm

Mix sugar, yogurt, egg, egg whites, pumpkin, water, and vanilla together in large bowl.  Mix flour, cinnamon, nutmeg, and baking soda together in separate bowl; add to pumpkin mixture. Stir in walnuts.  Pour into two loaf pans that have been sprayed lightly with cooking spray.  Bake at 350 degrees for one hour. Makes two loaves.

Quinoa Salad

Try quinoa in this quick, healthy, and flavorful salad!

• 4 cups low-fat chicken broth
• 2 cups quinoa
• 1 cup dried cranberries
• ½ cup sliced or silvered almonds (or you may substitute sunflower seeds)
• 1 cup shredded or chopped carrots
• ¼ cup balsamic vinegar
• 3 tablespoons olive oil
• Salt and black pepper, to taste

Bring chicken broth to a boil. Stir in quinoa and return to a boil over high heat. Reduce heat to medium-low and cover. Simmer until quinoa is tender, about 20 minutes. Drain any remaining water from the quinoa. Transfer to a medium bowl. In the medium bowl combine cooked quinoa, dried cranberries, almonds, and carrots until well mixed. In a small bowl whisk the balsamic vinegar and olive oil until well blended. Pour over the quinoa mixture. Toss until well blended. Season with salt and pepper. Chill in refrigerator for at least 30 minutes before serving.