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Dietitian shares recipes from Women's Expo

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WORTHINGTON -- Peggy Saxton, registered dietitian at Avera Worthington Specialty Clinics, presented "Foods Considered To Help Prevent Cancer" during the Daily Globe's Women's Expo Saturday at Minnesota West Community and Technical College.

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The following are the recipes from that presentation:

Flax Banana Bread

Preheat the oven to 350 degrees. Coat a non-stick 8- by 4-inch loaf pan with non-stick spray.

In a large bowl, combine ½ cup packed light brown sugar, ½ cup low-fat yogurt, ¼ cup fat-free egg substitute and 3 tablespoons canola oil. Whisk until smooth.

In a medium bowl, combine ¾ cup unbleached all-purpose flour, ½ cup whole-wheat flour, ¾ cup ground flaxseed, 1 teaspoon baking powder, 1 teaspoon baking soda and 1/8 teaspoon salt. Whisk to mix. Add to the liquid ingredients. Stir just until blended; do not over mix. Add 1 cup pureed bananas and stir to mix.

Pour into the prepared pan. Bake for 40 to 50 minutes, or until a knife inserted in the center comes out clean. Remove the pan to a wire rack and let the bread cool slightly. While it is still slightly warm, turn the bread out of the pan.

NOTE: For the best results, choose very ripe bananas, place them in a blender or a food processor, and puree until smooth. Flaxseed is sold in natural food stores. Store any unused ground flaxseed in a tightly sealed container in the refrigerator or freezer.

PER SLICE: 202 calories, 8.3 g fat, 0.4 g saturated fat, 0 mg cholesterol, 227 mg sodium, 2.4 g dietary fiber

Spinach Fruit Salad

Roast 1/3 cup coarsely chopped walnuts with 2 tablespoons soy sauce mix for 15 minutes at 350 degrees until golden.

Toss together 12 ounces washed, trimmed and dried spinach, torn into small pieces; 1 cup sliced fresh strawberries; ½ cup fresh blueberries; and 2 navel oranges, peeled and sliced crosswise in ¼-inch slices; and roasted walnuts

For dressing, combine ¼ cup cider vinegar, ¼ cup olive oil, 1 tablespoon honey, 1 teaspoon poppy seeds, ¼ teaspoon salt and ¼ teaspoon pepper. Toss dressing over spinach, fruit and walnuts.

Heart Healthy Chili

In 2 tablespoons extra virgin olive oil, sauté 2 small zucchini, cut into ½-inch cubes; 2 small onions, cut into ½-inch cubes; 3 cloves garlic, finely minced; and 2 medium sweet red peppers cut into ¼-inch cubes, until tender, about 5 to 8 minutes.

Add one 15-16 ounce can diced tomatoes, undrained; 1 tablespoon chili powder; ½ tablespoon each ground cumin, dried basil (or 1/8 cup fresh if available) and dried oregano; ¼ tablespoon pepper; ½ teaspoon salt; and ½ cup chopped fresh parsley.

Brown and drain 1 pound extra lean ground beef or ground turkey and add to pan. Cook uncovered for 30 minutes, stirring often. Stir in one 15-16 ounce can kidney beans, rinsed and drained; one 15-16 ounce can northern beans, rinsed and drained; ½ cup fresh dill, chopped; and 1 tablespoon lemon juice. Cook for 15 minutes more. Stir well and adjust seasonings. Serve with light sour cream, grated mozzarella cheese or green onions.

Yield 12-15 servings.

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