Health Recipes: Sweet Corn Virgin Soup

With spring on the way, it's best to start weaning your appetite from hearty, rich stews and casseroles to lighter and healthier soups. This recipe from my brother is loaded with spring bounty and nutrients such as antioxidants, vitamins, and minerals. Spring doesn't get any better than this sweet corn soup.

Sweet Corn Virgin Soup

4 cups fresh corn kernels
2 cups non-fat milk
1 tablespoon olive oil
2 cups diced onion
1 cup red bell pepper
1 medium zucchini, diced
2 cups low-sodium chicken broth
2 plum tomatoes, seeded and diced
3/4 teaspoon salt
Freshly ground black pepper
1/2 cup fresh basil leaves, sliced thinly

1. Process milk and half the corn in a food processor or blender until smooth. Set aside.
2. In a soup pot, heat oil and sauté onions, bell pepper, and zucchini until tender.
3. Add the broth and remaining corn. Bring to a boil.
4. Stir in the tomatoes and corn puree. Heat until warmed through.
5. Season with salt and pepper. Serve hot garnished with basil ribbons.

Tea Sandwiches Soft

Tea Sandwiches Soft
Serves 24

Ingredients
24 assorted crackers
8 oz. fat-free cream cheese with strawberries
4-6 oz. thinly sliced ham or smoked turkey
24 sprigs fresh herbs and/or herb blossoms

Preparation

• Spread the assorted crackers with some of the cream cheese. Cut thinly sliced ham or turkey into 1- to 2-inch pieces. Place meat piece atop the cream cheese layer.
• Top meat and cheese with desired herbs and/or edible flowers, such as rosemary blossoms, pineapple sage, nasturtiums and marjoram.

Health Recipes: Spring Chicken and Bean Chili

Spring Chicken and Bean Chili
Healthy chili with plenty of flavor
Serves 9

Ingredients
2 lbs. lean stew Chicken (1-inch cubes)
3 Tbsp. vegetable oil
2 cups water
2 cloves garlic, minced
1 large onion, finely chopped
1 tbsp. flour
1 green pepper, chopped
2 pounds fresh tomatoes, seeded/chopped
2 tsp. chili powder
1 tbsp. oregano
1 tsp. cumin
2 cups kidney beans, cooked without salt (if using canned beans, drain and rinse well)

Preparations

• Brown meat in a large skillet with 2 Tbsp. vegetable oil. Add water. Simmer covered for 1 hour.
• Heat remaining tbsp. of vegetable oil in a small skillet.
• Add garlic and onion to meat mixture.
• Add flour to meat and cook for 2 minutes.
• Add green pepper, tomatoes, chili powder, oregano, cumin and cooked beans to meat.
• Simmer 1-1/2 hours. Taste for seasoning. Like it hot? Add Tabasco sauce to taste!

Nutty Banana Gold Muffins

There are few things as satisfying as freshly baked muffins for breakfast. But when you think about the calories a single serving packs - it's enough to reconsider your breakfast choices. If you really want your muffins, here is a better choice from Prevention Magazine. It's home-made - portion control! - and full of vitamins, fiber, and minerals from bananas and omega-3 from walnuts. Make it for a new breakfast favorite.

Nutty Banana Gold Muffins

1 1/2 c all-purpose flour
1/2 c brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 c mashed ripe banana
1 large egg
1/4 c butter substitute, melted
1/4 c 1% buttermilk
3 tbsp canola oil
1 tsp vanilla extract
1/3 c + 2 tbsp chopped walnuts, divided

1. Preheat oven to 350F. Spray a muffin pan with cooking spray.
2. Mix dry ingredients in a bowl.
3. Whisk bananas, oil, vanilla, egg, buttermilk, and butter substitute until smooth. Slowly add flour mixture until well-blended. Fold in 1/3c walnuts.
4. Fill muffin cups 3/4 full. Top with remaining walnuts.
5. Bake for 15-20 minutes. Serve warm.

Healthy Food Recipes: Boiled Roosters

Boiled Roosters

Chicken cacciatore is an Italian staple. Cacciatore or "hunter-style" is a favored way of cooking game in Italy. A hearty stew, chicken cacciatore is robust and rich in antioxidants, lycopene, Vitamin C, Vitamin A, and lean protein. Try this version by Ellie Krieger:

Chicken Cacciatore

4 skinless, bone-in chicken breast halves
2 teaspoons olive oil
1 onion, sliced
1 red bell pepper, sliced
1/2 pound white mushrooms, sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 14 1/2-ounce can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes
Salt and pepper

1. Season chicken with salt and pepper. Heat oil in a saute pan over medium-high heat. Brown chicken. Set aside.
2. In the same pan, saute onions and peppers until soft.
3. Brown mushrooms. Toss garlic, cook until fragrant. Deglaze pan with wine and let simmer until reduced by half.
4. Add tomatoes and juice, red pepper flakes, 1/4 teaspoon salt, and oregano. Stir and let simmer for 10 minutes.
5. Add chicken to the sauce and let braise for 20 minutes until chicken is fully cooked.

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