Dietitian shares recipes from Women's Expo
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.
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.