Recipe ReDux Post # 45 and Gabby's Eats: Ham Cheese and Tomato Pinwheels

April’s Recipe ReDux theme is “Limpin’ Along For Lunch” and we were encouraged to help break out of the lunch rut by coming up with some tasty new ideas.  Gabby and I have not cooked together in awhile since we finished our ecookbook and I this seemed like the perfect opportunity to jump right back into it! I wanted to come up with a quick and easy yet also yummy and creative recipe that she could make with my help. A few weeks ago, at Easter dinner, my father had introduced Gabby to the delicious combination of ham and tomato sandwiches and she really enjoyed it. We decided to put a new twist on this combo by making a pinwheel style sandwich incorporating those same ingredients.  Gabby enjoyed slicing the tomatoes and cutting the crusts off the bread. We used soft whole wheat bread, which easily rolled out flat with the rolling pin.  Soft cheese wedges made a perfect spread to go with the ham and tomato slices.  The roll ups came out great and Gabby really enjoyed making/eating them and was proud of her first recipe of 2016. So was I!! We hope you will try them out and check out some of the other great lunch ideas created by the talented Recipe ReDux group.

Ingredients:

2 large slices of soft whole wheat bread

2 spreadable cheese wedges (we used Laughing Cow Light)

1 medium, roma tomato sliced thin

2 slices (2 ounces)  of lean ham (we used Trader Joes nitrate free ham)

Directions:

Cut the crust off the bread slices and roll them out flat using a rolling pin. 

Spread each bread slice with a cheese wedge.  Layer the ham and then tomatoes on top. Roll up each sandwich and cut into 4-5 pieces. Serve immediately.

   

Makes  2 sandwiches, 2 servings

An InLinkz Link-up

Serving size 1 sandwich Calories 193  Protein 14 g Carb  23 g Fiber 4 g Sugars 8 g Fat 4.5 g Saturated fat 1 g Sodium 657 mg

Gabby's Shot:

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More Interesting Cranberry Info and A Guest Recipe From The Cranberry Institute: Cranberry Chicken Salad on Flatbread

Fall is in full swing and one of the best flavors of the season is cranberries.  I was excited to get more info from the Cranberry Institute which I am sharing with you along with their delicious Chicken Salad Recipe which is posted below as well.  Enjoy!!

Tips: Four Tidbits about the Tiny, Tart Cranberry

1.       Cranberries naturally contain the flavonoid proanthocyanidins (PACs). The unique structure of the PACs found in cranberries offer properties that prevent bacteria from sticking to cell walls.

2.       The PACs in cranberries may help prevent harmful bacteria from sticking to the urinary tract, such as E. coli associated with urinary tract infections (UTIs).

3.       MyPlate suggests trying dried fruits, including dried cranberries, as a snack because they are easy-to-carry and store well. Perfectly portioned single-serve packs of dried cranberries are an easy grab-and-go snack!

4.       Cranberries are naturally fat-free, have little sodium and align with the Dietary Guidelines for Americans recommendations.

Tricks: A Few Favorite Fall Ways to Use Cranberries

Add cranberries, in various forms, to some of your favorite recipes to boost fruit intake.

·         Use cranberry sauce as a spread on turkey sandwiches

·         Turn fresh or frozen cranberries into a cranberry relish

·         Top pancakes or waffles with whole berry cranberry sauce instead of butter or syrup

·         Mix fresh or frozen cranberries into store-bought or homemade applesauce

·         Add dried cranberries to oatmeal for added layers of sweet and tart flavor

Science Bites: News from Cranberry Scientists

RESOURCE REMINDER! Updated USDA-Reviewed Cranberry Health Research Review

The USDA recently reviewed an updated cranberry nutrition and health review published in the Cranberry Health Research Library on CranberryInstitute.org. 

Low-Calorie Cranberry Juice Improves Biomarkers for Individuals with Metabolic Syndrome

Metabolic syndrome is the name of a host of conditions that include insulin resistance, high blood pressure, abdominal fat and dyslipidemia that significantly increase risk for heart disease, stroke and type 2 diabetes. Metabolic syndrome is an important public health issue as it’s estimated that approximately 25% of the U.S. population suffers from it. As a result of the insulin sensitivity and obesity, chronic inflammation is thought to the risk of cardiovascular disease. 

Researchers in Brazil sought to examine the effect of consuming reduced calorie cranberry juice on risk factors and biomarkers of inflammation and oxidation associated with metabolic syndrome. Published in the British Journal of Nutrition researchers randomly assigned 56 subjects with metabolic syndrome into one of two groups: 20 subjects were instructed to drink 24 oz. of a reduced calorie cranberry juice beverage daily for 60 days and the control group maintained their normal diet. The product used in the study was a reduced calorie cranberry juice beverage that provided 23 calories, 69 mg vitamin C and 14 mg folic acid per 8 oz. serving. Total daily phenolics from the 24 oz. of juice equaled 362.5 mg/day. The researchers monitored markers for inflammation, oxidative stress and metabolic dysfunction.

The results found that those drinking reduced calorie cranberry juice beverage had reductions in several markers for inflammation and oxidation. In addition, the cranberry-treatment group had an increase in adiponectin, a hormone that reduces inflammation, may increase fat oxidation and could lower blood sugar. At the same time, there was a decrease in the amino acid homocysteine, which has been correlated with an increased risk for heart disease. Research has shown that low levels of adiponectin and high levels of homocysteine are independent risk factors for heart disease, therefore improvements in these biomarkers by cranberry consumption is remarkable.

Reference: Simão TN, Lozovoy MA, Simão AN, Oliveira SR, Venturini D, Morimoto HK, Miglioranza LH, Dichi I. Reduced-energy cranberry juice increases folic acid and adiponectin and reduces homocysteine and oxidative stress in patients with the metabolic syndrome. Br J Nutr. 2013 Jun 11:1-10. [Epub ahead of print]

Cranberry Juice Improved Heart Health Markers Among Diabetic Men

Individuals with diabetes are at increased risk for cardiovascular disease. To better understand if cranberry juice could help reduce the risk factors for heart disease among individuals with type 2 diabetes, researchers at Tehran University in Tehran, Iran conducted a double-blinded, randomized clinical trial to assess the impact of cranberry juice on biomarkers of heart disease.

The subjects were randomly assigned to drink either 1 cup of cranberry juice or a placebo beverage daily for 12 weeks. Researchers measured biomarkers for cardiovascular disease: paraoxonase-1 (PON-1) activity, apoA-1, apoB, glucose, and Lp(a), before and after the intervention.

Results? The researchers found that among those drinking cranberry juice, there was a significant decrease in serum glucose and apoB (P<0 .01="" a-1="" a="" activity="" and="" apo="" are="" biomarkers="" compared="" disease.="" for="" heart="" improvements="" in="" increase="" initial="" p="" pon-1="" positive="" reflect="" respectively="" results="" serum="" significant="" span="" that="" these="" they="" values.="" with="">

The authors concluded that a cup of cranberry juice daily for 12 weeks reduced serum glucose and resulted in improved biomarkers for heart disease. This study adds to other previously published studies that suggest flavonoids in cranberry juice may play a role in improving biomarkers for health.

Shidfa F, Heydari I, Hajimiresmaiel SJ, Hosseini S, Shidfar S, Amiri F. The effects of cranberry juice on serum glucose, apoB, apoA-I, Lp(a), and Paraoxonase-1 activity in type 2 diabetic male patients. J Res Med Sci. 2012 Apr;17(4):355-60.

Our Favorite Recipe Right Now!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice, unsweetened

½ cup reduced-fat mayonnaise

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

Directions

1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.

2. In a bowl, whisk together mayonnaise and dressing.

3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.

4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg*, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Recipe courtesy of the Cranberry Marketing Committee, uscranberries.com

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Copycat Recipe: Whole Foods Cajun Chicken Salad

I got the inspiration to create this recipe while were vacationing in Saint Louis earlier this month. We had just finished a busy day of visiting family and were quite tired so we decided to hit Whole Foods to pick up a quick dinner to eat at the hotel.  I spied a Cajun chicken salad in the case and decided to try it out and was very impressed!  I knew I had to create it at home which I had success with a few weeks later. The creamy dressing has a bit of kick (which you can adjust the spiciness to taste) and it goes great with the crunch of the carrots and peppers.  Have some atop salad greens, with crackers, in a sandwich or a wrap for a delicious and satisfying meal, especially on a warm Summer day or night!

 Ingredients:

6 cups chopped cooked chicken (This worked out to a little over 2 pounds, I cooked it by boiling in a pot of water so it comes out really moist)

¾ cup matchstick carrots, coarsely chopped

3 cups cup diced red bell pepper

1½ cups nonfat plain yogurt

¾  cup light mayo

1.5 teaspoon white vinegar (or rice vinegar)

½ teaspoon sugar

1.5 teaspoons- 1 Tablespoon Cajun seasoning (depending on how spicy you like it!)

Directions:

Put the chopped cooked chicken, carrots and peppers in a large bowl.  In a medium bowl combine the yogurt, mayo, vinegar and seasoning and then pour over the chicken/veggie mixture.  Fold in the dressing and mix well.  Chill if not serving immediately.

Makes 10 cups, 10 servings

Serving size 1 cup Calories 220 Protein 29 g Carb 9 g Fiber 1 g Sugars 6 g Fat 7 g Saturated fat 1.5 g Sodium 330 mg  

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Guest Post: Cranberry BBQ Chicken Sandwich and Some Cool Cranberry Facts and Tips From The Cranberry Institute

Recently I was very fortunate to contacted by the Cranberry Institute with an opportunity to blog in their behalf.  They sent me some great tips for incorporating cranberries into the diet and some interesting facts about cranberries and health as well -all of which are listed below.  Also included is an awesome Cranberry BBQ Sauce Recipe from them too!!  I would like to thank the Cranberry Institute for this info and I will likely be posting more about cranberries in the future. 

Tips: Four Things You May Not Know about Cranberries

-Cranberry products, including cranberry juice cocktail, dried cranberries, cranberry sauce and fresh/frozen cranberries contain proanthocyanidins or PACs.

-PACs are flavonoids that are unique to cranberries because they have a different structure than the PACs found in other fruits.  

-PACs prevent bacteria from sticking to the cell walls – for example, they prevent E. coli from sticking to the walls of the bladder which is associated with urinary tract infections. 

-Cranberry products are usually sweetened because, unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable. In fact, fresh cranberries have similar sugar content to a lemon. 

Tricks: Ways to Use Cranberries You Haven’t Thought of Before

-Sprinkle dried cranberries on cereal or yogurt

- Add tartness to barbecue sauces by stirring in cranberry sauce
- Puree frozen cranberries with sweet potatoes, mashed potatoes or other veggies
- Add dried cranberries to muffin and bread mixes
- Combine cranberry sauce with cheese for a sweet and quesadilla filling
- Blend frozen cranberries into fruit smoothies

Cranberry BBQ Chicken Sandwich

Makes 6 sandwiches

Ingredients

Cranberry BBQ Sauce* (makes 1 cup):

1 Tbsp. vegetable oil

1 cup minced yellow onions

1 Tbsp. minced garlic

1 tsp. dry mustard

1 tsp. chili powder

1 ½ Tbsp. tomato paste

1 ½ cups cranberry sauce

¼ cup cider vinegar

1 Tbsp. dark molasses

¼-½ cup water, if needed

Sandwich:

10 oz. cooked white chicken meat, diced or shredded

1 cup Cranberry BBQ Sauce*

6 whole-grain buns, split

1 ½ cups prepared creamy coleslaw

Directions

For Cranberry BBQ Sauce*:

1. In a sauce pan, heat oil over medium-high heat; add onions and sauté 2 minutes. Mix in garlic, mustard and chili powder and continue cooking 1 minute. Stir in tomato paste and cook 1 more minute.

2. Add cranberry sauce, vinegar and molasses and bring to a simmer, whisking often until mixture becomes smooth. Lower heat and simmer 15-20 minutes or until mixture reduces and thickens. Add water to mixture if it gets too thick. Remove from heat and cool to room temperature. Place in a covered container and refrigerate until ready to use. Reheat before using.

For Sandwich Filling:

3. Heat prepared Cranberry BBQ Sauce*. Add chicken and bring to a simmer. Keep warm.

To Assemble Sandwich:

4. For each sandwich, scoop ½ cup BBQ chicken onto a bun and top with ¼ cup coleslaw. Replace bun top on sandwich and serve accompanied by cut raw vegetables and/or fresh apple wedges.

Recipe courtesy of the Cranberry Marketing Committee

www.cranberryinstitute.org

Makes 6 Sandwiches

(Nutrition Facts Completed by myself- using my Kale Coleslaw Recipe)

Serving size: 1 Sandwich Calories 410 Protein 21 g Carb 61 g Fiber 4 g Sugars 36 g Fat 9 g Saturated fat 1 g Sodium 380 mg

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Eggplant Grill Cheese

A creative and lower carb take on the grill cheese..

Ingredients:

1 large eggplant, sliced into ¼-1/2 inch thick rounds (about 8)

2 tablespoons olive oil

4 one ounce slices of cheese (A white cheese works great like gouda, white cheddar, mozzarella, jack, Havarti, I used Trader Joes Yogurt Cheese)

Optional add ins: (chopped olives, sliced tomatoes, fresh basil, tomato sauce)

Directions:

Wash, dry and cut the eggplant into rounds and place on a clean plate or cutting board. Add one tablespoon of olive oil to a small dish and brush the slices lightly with the oil on each side. Coat a large pan with the other tablespoon of olive oil and put on medium high heat. Add the slices, cover and heat for 4-5 minutes until lightly browned, flip over and heat for another 4-5 minutes.  Remove four of the rounds and set aside. Put one slice of cheese on each of the four rounds (I break the slices up to layer the on the slice of eggplant to cheese does not hang off the sides.) Sprinkle on some of the additional add-ins if desired. Then, top them with the other four rounds, cover and heat for about 1 -2 minutes until the cheese is melted. You will likely have to eat these babies with a fork and a knife J

Makes 4 “sandwiches”, four servings

Serving size 1 “sandwich-2 slices of eggplant plus 1 slice cheese) Calories 160 Protein 7 g Carb 8 g Fiber 4 g Sugars  3 g Fat 12 g Saturated fat 6 g Sodium 140 mg

*results will vary based on cheese used. You can lower the fat and calorie content further by using low fat cheese and no oil/ cooking spray

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Fabulous Food Finds: Udi's Gluten Free Hamburger Rolls Plus My Recipe For Fiesta Turkey Burgers!

I really enjoy Udi's gluten free bread and have been eating it for awhile now, so when I was contacted by one of their company representatives to try out some samples of their hamburger and hot dog buns in a BBQ inspired recipe post I was BEYOND excited!  Soon after I happily agreed a package arrived at my doorstep...

Not only did they send me the buns but I also got samples of bread, cookies, brownies, muffins, tortillas and pizza crust too!  I immediately tried the SnickerDoodle cookies which were to die for and my daughter and I had one of their Double Vanilla muffins the next morning which was also delish and seriously like having a cupcake for breakfast.

I have had this recipe for Fiesta Turkey Burgers in my mind for while now and getting the hamburger buns was a perfect opportunity to try it out.  Adding veggies, beans and spices to the turkey burgers was super tasty and also added a boost of vitamins and minerals plus fiber too!

I have to say that the hamburger buns worked perfectly as well.  They hold their shape nicely, even when carrying the weight of a hefty turkey burger and all the fixin's.  These buns are also crusty on the outside and soft and chewy on the inside and are delicious when toasted. I used the Whole Grain Hamburger Bun variety which is under 200 calories and has a whopping 6 grams of fiber and 6 grams of protein as well. I can't wait to try some recipes with their hot dog buns, tortillas and pizza crust too.  A big thanks to Udi's for providing me with the samples and hope you all try their products out along with this festive turkey burger recipe!

Ingredients:

1 pound lean ground turkey  

½ cup diced onion

½ cup diced red bell pepper

½ cup egg whites

½ cup cooked black beans (I used canned from Trader Joes, rinsed well)

½ cup cooked corn

2 tablespoons tomato sauce

1.5 tablespoons taco seasoning

½ teaspoon cumin

¼ teaspoon chili powder

¼ teaspoon salt (if taco seasoning does not contain salt)

6 hamburger buns, preferably whole grain (I used Udi's brand which is great for those on gluten free diets!)

Directions:

Mix all of the ingredients in a large bowl. Form 6 patties and place on a heated nonstick pan or grill. Heat 7-10 minutes on each side on high heat or until no longer pink on the inside. Lightly toast the 

buns, add the patties, your favorite condiments/fixin's in and serve.

Makes 6 burgers, 6 servings

Serving size: 1 burger (with Udi's bun) Calories 330 Protein 29 g Carb 44  g Fiber 8 g Sugars 2 g Fat 7 g Saturated fat 0.5  g Sodium 640  mg (sodium will vary depending on taco seasoning/salt added/bun used)

1 burger (without bun) Calories 140 Protein 23 g Carb 10  g Fiber 2 g Sugars 2 g Fat 1 g Saturated fat0  g Sodium 270  mg (sodium will vary depending on taco seasoning/salt added)

Note: I was provided with products by Udi's to review but all of the views and opinions stated in this post are my own.

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Curry Chicken Salad

 A nice blend of savory and sweet to spice up your sandwich or salad greens!

Ingredients:

2 cups cooked chicken (I cooked it by boiling in a pot of water so it comes out really moist) or use leftover turkey instead of chicken if desired

¾ cup chopped celery

½ cup sliced apples

2 tablespoons golden raisins

2 tablespoons chopped cashews

½ cup nonfat Greek yogurt

¼ cup light mayo

½ teaspoon white vinegar (or rice vinegar)

½- ¾ teaspoon curry powder

Directions:

Put the chicken, celery, apples, raisins and cashews in a medium bowl.  In a smaller bowl combine the yogurt, mayo, curry powder and vinegar well and pour over the chicken mixture.  Fold in the dressing and mix well.  Chill if not serving immediately.

Makes 3.5 cups, 7 servings

Serving size ½ cup Calories 120 Protein 13 g Carb 7 g Fiber 1 g Sugars 5 g Fat 5 g Saturated fat   1 g Sodium 410  mg  

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Here is a Way to Make Use of All that Leftover Turkey!!!

Looking to make good use of all that leftover Thanksgiving turkey piled up in your fridge? One great way is to throw it in a salad recipe- atop greens or mixed into creative "salad" sandwich fillings. After all the fuss of prep work plus cooking for the holiday is over, believe me, these simple and healthy recipes are very inviting! Not only are they easy to make (which sure is nice after the post-feast fatigue sets in) but they are also easy on the waist as well, to help balance out all those calories consumed from festive over-indulging! Use leftover turkey in my Deli Chopped Salad, Turkey Taco Salad, Barbeque Chicken Salad and Waldorf Chicken Salad recipes.. oh and of course my Tasty Turkey Salad too!

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Tasty Turkey Salad

Hope everybody had a nice holiday, my first Christmas with baby was really special! Here is a great way to liven up leftover turkey from holiday meals.

Ingredients:

2 cups cooked turkey
¾ cup chopped celery
2 tablespoons dried cranberries
2 tablespoons chopped green onions
2 tablespoons chopped pecans
½ cup nonfat Greek yogurt
¼ cup light mayo (* use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
½ teaspoon white vinegar (or rice vinegar)

Directions:

Put the turkey, celery, cranberries, onions and pecans in a medium bowl. In a smaller bowl combine the yogurt, mayo and vinegar well and pour over the chicken mixture. Fold in the dressing and mix well. Chill if not serving immediately.

Makes 3.5 cups, 7 servings

Serving size ½ cup Calories 120 Protein 13g Carb 6 g Fiber 0 g Sugars 5 g Fat 5 g Saturated fat 1 g Sodium 390 mg

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Ridiculously Easy 200 Calorie Grill Cheese

When I created and tasted this simple sandwich the other night I was immediately transported back to my grade school years, sitting happily in grandma Genevieve’s kitchen having a grill cheese for lunch. During the three years that my family moved back to Michigan, and over subsequent summer vacations there that followed I really enjoyed those lunches over at her place. She would cook anything that my cousin Julie and I wanted, and the grilled cheese was always a favorite. I put healthy twist on the traditional grill cheese that is usually made with fiber devoid white bread, saturated fat laden butter and whole milk/cheese. Honestly I didn’t miss any of them a bit in this recipe.

Ingredients: (*see specific brand recommendations below)

2 slices light whole wheat bread *
2 slices/ounces low fat American cheese *
ICB or light margarine

Directions:

Spray one side of each bread slice with ICB a few times or spread with 1 teaspoon if light margarine. Place the bread slices with the buttered sides facing out and put the cheese in between them. Put a small pan in medium heat for a minute or so, then add the sandwich. Heat a few minutes each side, until golden brown and the cheese is melted.

Makes one serving/sandwich

Serving size: 1 sandwich Calories 200 Protein 12 g Carb 20 g Fiber 7 g Sugars 5 g Fat 9 g saturated fat 3 g Sodium 760 mg

Suggested brands to use:

Bread – Oroweat light, Sara Lee

Cheese- Kraft 2% American Singles

Variations:

Wanna get fancy? Try different cheeses such as Low fat Swiss (like Kraft, Alpine Lace or Jarlsberg light) and add any of the following- olives, tomatoes, tomato sauce, basil, spinach
Note: this may increase the calories a little bit…

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