the "everything" scone

This scone recipe is adaptable for any type of fruit or flavor your heart desires! It is light and moist and packed with protein for a sweet tasting healthy start to the day. The recipe below uses blueberries and fresh lemon zest.

nutrition info: 1, 3" scone

Calories: 301

Total fat: 13g

Saturated fat: 8g

Cholesterol: 78mg

Sodium: 278mg

Carbohydrate: 40g

Dietary Fiber: 2g

Protein: 6g

ingredients:

1   cups flour

½  cup sugar

     1   tablespoon ground flax seed

     1   tablespoon baking powder

     pinch of salt

½  cup butter, cold (1 stick)

2   large eggs

¼  cup milk

1   cup blueberries

1   tablespoon lemon zest

directions:

Preheat oven to 400°F. 

In a large bowl, combine flour, sugar, baking powder and salt with a whisk. Set aside.

Cut the butter in to the flour mixture. 

In a small bowl, whisk together the eggs, vanilla and milk until smooth.

Pour wet mixture over dry and fold in gently with a rubber spatula. Do not over mix or the scones will be tough. Dough should be wet and shaggy looking.

Fold in berries and zest. This is where you can add your own add in and flavoring. This scone recipe truly is versatile!

Work batter gently with your hand to form a solid ball. Sprinkle flour on a clean surface and turn dough out. Knead in flour until a ball of dough forms. Again be sure not to over mix or your scones will have a tough consistency.

With a large knife slice into 8 equal-sized wedges.

Bake 14-16 minutes or until toothpick inserted in the center comes out clean. Cool completely before serving. Serves 8.

Enjoy!

Tips
For an added touch, add turbinado sugar or a glaze made of 3 parts confectioner's sugar and 1 part milk as a topping!

spare the salt

The term salt if often used when talking about sodium in our diet. Table salt and other salts are made from the minerals sodium and chloride. The main nutrient we get concerned about when talk about salt intake is sodium because of the potentially harmful affects it has on our health. The daily recommended intake for sodium for adults is 1,500 milligrams. While it is recommended that we consume sodium sparingly, we must not forget the benefits that it has for our health. Sodium helps to regulate the fluid balance in our body, helps to maintain optimal pH balance and promotes muscle contraction. Consuming excess amounts can increase your risk for high blood pressure, stroke, heart failure, osteoporosis and dehydration. 

The American Heart Association found that 9 out of 10 Americans consume too much sodium at an average of 3,400 milligrams daily. That is nearly 2,000 milligrams over the daily recommendation. This is because nearly all the products in our food system from frozen vegetables to bakery items to snack foods have added sodium. Besides acting as a preservative in food, sodium helps to enhance the flavor, stabilizes the texture and enhances food color and overall appearance. However, nearly 75% of the added salt that Americans consume comes from processed foods according to Mattes and Donnelly who preformed research on dietary sodium sources. The heaviest hitters in their sodium content are prepared foods, canned foods and grains.

The Food and Drug Administration (FDA) has developed a great system to help consumers navigate the nutrition facts label  to better understand the sodium content of foods. You have probably seen these words on some of the food labels of your favorite foods. In fact, any label that has one of the following terms listed on it has been approved by the FDA.

Sodium Free: less than 5 milligrams of sodium per serving

Very Low Sodium: 35 milligrams or less per serving

Low Sodium: 140 milligrams or less per serving

Reduced Sodium: usual sodium content of the food has been reduced by 25% per serving

Light: usual sodium content of the food has been reduced by 50% per serving

Many food producers have caught on to the fact that consumers are now demanding products with less sodium to help promote overall health, but not all are up to par. Here are some tips on how to help you reduce the amount of sodium in your diet.

Eat fresh. Much of the sodium in our diets is found in processed foods. Eating foods that are fresh and not pre-made have much less sodium in them than their counterparts. Aim to eat more highly processed foods like lunch meats, cheeses, frozen meals and canned foods less often and in smaller portions.

Cook for yourself. By cooking food for yourself you are able to control the amount of salt you put in your cooking. One teaspoon of table salt has 2,300 milligrams of sodium! Imagine skipping all that excess sodium by experimenting with other herbs and spices. Visit the spice showcase for some ideas on how to use other spices in cooking.

Skip the salt. Put it in a place that is out of sight and out of mind that way you are not tempted to add it when cooking. Remove the shaker from the kitchen or dining room table too so you don’t add more. Once you start experimenting with other flavors like garlic, basil, curry and other herbs and spices you will not notice the absence of salt in your cooking.

Purchase lower sodium food options. Look at the nutrition facts labels of prepared foods you purchase and look for low numbers. A good amount for a food is 140 milligrams per serving.

Keep your eye out for canned food. If you are purchasing canned produce, soup or meat make sure you look at the sodium content before purchasing as these foods often contain high amounts. Look for the key words like “low-sodium”, “reduced sodium” or “sodium free” to make sure you are not over consuming. If you do purchase regular sodium foods makes sure to rinse them under water before preparing. This will help to remove some of the sodium they are canned in.

fudgy black bean brownies

This fudgy black bean brownie recipe is sure to please your taste buds. Instead of flour this recipe uses black beans which will make the batter extremely moist and high in fiber and protein. This flour-less recipe is also gluten free! Try them with an ice cold glass of milk!

Nutrition info: 2x2 inch square 

Calories: 135 

Total fat: 6g

Saturated fat: 2g

Cholesterol: 35mg

Sodium: 121mg

Carbohydrate: 19g

Dietary Fiber: 2g

Protein: 3g

Ingredients:

1     15-ounce can of black beans, rinsed well

3    large eggs

3    tablespoons canola oil

¾   cup white sugar

½   cup unsweetened cocoa powder

2    teaspoons vanilla extract

½   teaspoon baking powder

¼   teaspoon salt

½   cup chocolate chips, divided

Directions:

Preheat oven to 350°F. Spray the baking pan with non-stick cooking spray and set aside.

Place the black beans in a food processor and process until creamy. Add eggs, oil, sugar, cocoa powder, vanilla, baking powder and salt and process until smooth. Add ¼ cup of chocolate chips to the batter and mix in with a spoon.

Pour batter evenly into pan. Sprinkle with remaining chocolate chips.

Bake 30-35 minutes or until toothpick inserted in the center comes out clean. Cool completely before serving. Serves 16.

Tips
When processing the black beans you may need to add a little water to help mix them and make it smooth.

it's easy eating green

What better way to celebrate St. Patrick's Day than by indulging in some leafy green vegetables! I know what you're thinking, indulge in vegetables? Ya, right. But leafy greens are low calorie foods packed with vitamins A, C, and K, potassium and fiber. Many also contain antioxidants which are substances that may help to reduce the risk of age-related diseases including Alzheimer's Disease. For vegetarians and vegans greens are a great way to get calcium in your diet. So indulge in this food for its vitamins, minerals and health benefits!

Greens can be eaten raw or cooked, but should always be washed before eating in order to wash away soil and pesticides that may still linger on the leaves. Before you serve raw greens soak them in ice water for about two minutes. This makes the green color more vibrant and appealing. Cooking greens helps to take away some of the bitter taste they often have when eaten raw. However, boiling greens for too long can cause losses of some nutrients like vitamin C which is a water soluble vitamin.

kale

This curly edged green is very versatile in its nutrient content as well it the ways it can be cooked. It is an excellent source of vitamins A, C and K as well as calcium, folate and potassium. Colors of kale vary from white to purple to green depending on the variety. When cooking with kale you may want to remove the stem because it has a very bitter taste and is difficult to chew. Kale can be eaten raw, sautéed, stewed or roasted into kale chips.

spinach

This is one green that is nutritionally at its best when it cooked down. The cooking reduces the oxalate content and frees up the calcium so that it can be absorbed in the body. Spinach is an excellent source of vitamins A, C and K as well as calcium and folate. Eat spinach in the raw in a salad or cooked in a sauce or stew.

swiss chard

The leafy green comes with stems in beautiful many beautiful colors from red or orange to purple or yellow. Swiss chard contains high amount of vitamins A and K and also magnesium and potassium. It does have quite a bit of naturally occurring sodium with 315 milligrams per cup so be mindful of adding salt when cooking. It is best to eat mature swiss chard cooked because of its bitter flavor. The younger swiss chard has a sweeter taste and this is when it is best eaten raw. 

collards

These greens are a southern favorite and have just about the same nutrition as kale. They have a stronger texture and taste a lot like cabbage, another leafy green vegetable. They are packed with fiber, vitamins A and K and even calcium. Because they have a heavier texture, collards often need to be cooked longer than other greens. They pair well with other strong flavors like chili powder or cumin.

turnip greens

If you buy turnips with their greens attached you get two vegetables in one. Yes you can eat those greens! They are loaded with antioxidants which help reduce your risk of getting Alzheimer's Disease. They are an incredible source of vitamins K, C and A, and are again are loaded with fiber. They are quick to cook are best sautéed with olive oil and garlic.

mustard greens

These greens have a light peppery taste and smell like yellow mustard when they are cooked. They are loaded with vitamins A, C and K and also calcium. Mustard greens are often used in southern cooking and their peppery flavor mellows nicely when you add an acid while braising or sautéing.

So go ahead and indulge in these healthful foods known as the leafy greens! To find your recommendation for vegetables intake including how many servings of leafy greens you should eat, please visit ChooseMyPlate.gov.

spice showcase

These flavorful earthy foods known as herbs and spices have been a part of world culture for centuries. Wars were fought over these tiny seeds, roots and plants and today we forget that they are a delightful part of cooking. Herbs and spices awaken your taste buds and are a great way to season food and enhance flavor without adding salt. 

Spices come from the bark, roots, leaves, stems or seeds of aromatic plants and trees. Herbs are succulent plants that grow in warm climates and are easily grown indoors in colder months or outside in the spring and summer. Using fresh herbs and spices ensures that you will get the best flavor in your dishes. Many are more commonly available in their dried or ground form. If a recipe calls for fresh and all you have are dried, no problem! A good rule of thumb is for every 1 tablespoon of fresh herb or spice in a dish you should substitute with 1 teaspoon of dried. One important thing to remember about using dried is you will have to add them to your dish earlier in the cooking because it takes longer for dried herbs and spices to release their natural flavors.

Herbs and spices do eventually spoil, especially the dried ones. How can you tell? First, look at the color to see if it has faded. If it has it has lost some of its flavor. Next, take a small amount of your herb or spice and crush it. If you do not smell the natural aroma this is also an indication that is has lost its flavor and could be old.

Here are just a few herbs and spices to try in your cooking and how you might use them!

allspice 

This vibrantly colored spice comes from a dried unripe berry from a tree similar to an evergreen. Allspice has a peppery flavor that can be used in both sweet and savory recipes. It works well as a rub on beef, as part of baking with apples or as an addition to dishes with curry powder. Nutritionally, allspice has high amounts of vitamin A, iron, vitamin B-6, potassium and vitamin C.

basil

This is one of the oldest herbs in the world to date and is sometimes called the "king of herbs". Basil has a very bold and sweet flavor that is released when cut or torn. Different varieties can taste peppery, lemony or minty. It goes well with tomatoes, cheeses, pork and potatoes. Nutritionally, basil contains high amounts of vitamin A, lutein, potassium, beta-carotene and vitamin K.

bay leaves

These greenish brown leaves from the bay tree have a flavor that is similar to oregano but a bit stronger. In ancient Greece the bay leaves were thought to come from the Sun God himself. They are great to use to flavor soups and meats, but do not combine well with the flavors of cabbage. Always remove the bay leaf before serving because they do not taste good raw! Nutritionally, bay leaves are rich sources of vitamin C, vitamin A and folic acid. 

 

cumin

This spice is commonly used in Middle Eastern, Indian and Cuban cuisine. It has a strong spicy flavor that tastes almost earthy. It is best used in chili, soups, stews, and in rubs for meats and poultry. Nutritionally, cumin is a rich source of minerals including iron, calcium, potassium and magnesium.

oregano 

This is another old herb from the Mediterranean and its name,in Greek, actually means "delight of the mountain". It comes from a small bush and has a very earthy taste that is commonly used when making pizza and pasta. It also goes well with vegetables, in sauces and stews as well as in rubs for meat, pork and poultry. Nutritionally, oregano is packed with antioxidants including vitamin A, beta carotene and vitamin C. 

cloves

This spice comes from the flower of an evergreen rain forest tree. They taste like a mixture of both cinnamon and allspice. It is often used alongside curry powder, as an addition to soups and stews and also in baking. Nutritionally, cloves contain vitamin A, potassium, vitamin C and riboflavin.

dill

The flavor of this herb can come from either the seeds or the leaves of the dill plant, however, dill seeds are considered to be a spice while dill leaves are an herb. It has a very tangy flavor and a very intense aroma. It is what is used to flavor dill pickles. It goes well with lemon, fish and potatoes. Nutritionally, dill is a rich source of vitamin A, beta-carotene and folic acid.

ginger root

This is one of the only herbs we use in cooking that comes from the root of the plant. It is used both as the whole root and as the ground spice and has a hot, sweet flavor. It works well in marinades, stir fry dishes and also perfectly complements sweet dishes. Nutritionally, ginger root contains good amounts of potassium, magnesium and copper.

rosemary

The leaves from this little bush from the Mediterranean boasts a flavor much like the smell of pine might taste, very woody and fresh. It is great to add while cooking soups, stews poultry and meat. Mixing rosemary with potatoes and olive oil is also delicious! Nutritionally, rosemary is an excellent source of iron and folic acid and is also rich in vitamin A and vitamin C.

Try adding these herbs and spices to your daily cooking to create a unique palate of tastes for you and yours to enjoy! You can find all of these herbs and spices, both fresh and dried, at your local market.