Pumpkin Muffins

Serves: 9
Serving Size: 1 muffin

Sweet treat for dessert, or at any time of the day.

INGREDIENTS
2 eggs, beaten
1 cup sugar
1 cup canned pumpkin
3/4 cup olive oil
1/4 cup water
1-2/3 cup flour
1 teaspoon baking soda
3/4 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 cup nuts, chopped (optional)

DIRECTIONS
1. Preheat oven to 350º F.
2. Combine eggs, sugar, pumpkin, oil, and water in a medium-sized mixing bowl.
3. Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.
4. Add dry ingredients to wet, and stir to blend.
5. Place batter 3/4 to top of non-stick or lightly oiled muffin tins. You may also use cupcake cups.
6. Bake 20 minutes or until toothpick inserted into the middle of a muffin comes out clean. Remove from pan right away.

NUTRITION INFO
Calories: 398
Fat: 23 g
Carbohydrates: 45 g
Protein: 5 g

Summer Frozen Fruit Bars

Serves: 4

Make your own popsicles!

INGREDIENTS
2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

DIRECTIONS
1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

NUTRITION INFO
Calories: 36
Fat: 0.3 g
Carbohydrates: 9 g
Protein: 0.5 g

Zucchini Lasagna

Serves: 6

Courtesy of the NLHB, part of the National Institutes of Health and the U.S. Department of Health and Human Services (www.nhlbi.nih.gov).

INGREDIENTS
1/2 lb lasagna noodles, cooked in unsalted water
3/4 c part-skim mozzarella cheese, grated
1-1/2 c fat free cottage cheese
1/4 c Parmesan cheese, grated
1-1/2 c raw zucchini, sliced
2-1/2 c no salt added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper

DIRECTIONS
1. Preheat oven to 350 F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture ontop. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30-40 minutes. Cool for 10-15 minutes.

NUTRITION INFO
Calories: 258
Fat: 9.7 g
Carbohydrates: 40.1 g
Protein: 16.4 g

Spicy Baked Sweet Potato "Fries"

Serves: 4

A healthy alternative to an American favorite.

INGREDIENTS
2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1-1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

DIRECTIONS
1. Line cookie sheet with aluminum foil or parchment paper.
2. Preheat oven to 450 F.
3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.
4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).
5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

NUTRITION INFO
Calories: 117.6
Fat: 5.5 g
Carbohydrates: 16.4 g
Protein: 1.2 g

Black Bean & Corn Dip

Serves: 12

Great served with our Chili Lime Tortilla Chips. Reprinted with permission by Public Health - Seattle & King County.

INGREDIENTS
1 (15 oz.) can black beans, drained and rinsed or 2 cups black beans cooked at home
2 cups cooked fresh, frozen, or canned corn
1/2 cup plain nonfat yogurt
1/2 teaspoon thyme
1/2 teaspoon chili powder
black pepper to taste

DIRECTIONS
1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.

NUTRITION INFO
Calories: 47.4
Fat: 0.4 g
Carbohydrates: 9.5 g
Protein: 2.6 g

Honey Glazed Ham

Serves: 12

Keep it sweet and simple. A favorite during the holidays, this is a heartwarming addition to dinner and leftovers.

INGREDIENTS
5 pounds ready-to-eat ham (can also use pre-sliced)
1/4 cup whole cloves
1/4 cup dark corn syrup
2 cups honey
2/3 cup butter

DIRECTIONS
1. Preheat oven to 325 F.
2. Score ham, and stud with the whole cloves. Place ham in foil lined pan.
3. In the top half of a double boiler, heat the corn syrup, honey and butter. Keep glaze warm while baking ham.
4. Brush glaze over ham, and bake for 1 hour and 15 minutes in the preheated oven. Baste ham every 10 to 15 minutes with the honey glaze.
5. During the last 4 to 5 minutes of baking, turn on broiler to caramelize the glaze. Remove from oven, and let sit a few minutes before serving.

NUTRITION INFO (per serving)
Calories: 544.5
Fat: 20.8 g
Carbohydrates: 55.4 g
Protein: 37.0 g

Tortellini with Vegetables

Serves: 4

Sweet vegetables compliment the cheese-filled pasta and tangy garlic in this recipe.

INGREDIENTS
1 medium red pepper, sliced
1 medium green pepper, sliced
1 medium orange or yellow sweet pepper, sliced
1 cup snow peas, sugar snap peas, or green beans
1 large tomato, quartered
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, chopped
5 or 6 fresh basil leaves, shredded
Salt and pepper to taste
2 cups dried cheese tortellini
1/2 cup grated parmesan cheese

DIRECTIONS
1. Cook tortellini as directed by the package.
2. Heat oil in a medium sized sauté pan.
3. Add onion, cook until translucent. Add garlic, peppers, basil, and beans.
4. Continue to cook until peppers become slightly soft.
5. Toss vegetables with drained pasta. Top with parmesan cheese.

NUTRITION INFO (per serving)
Calories: 335.3
Fat: 16.4 g
Carbohydrates: 34.8 g
Protein: 12.2 g