Raisin Granola

Ingredients:

Canola oil spray

3 cups old-fashioned rolled oats

1/4 cup whole-wheat flour

1/2 tsp. cinnamon

Pinch of salt

1/2 cup pure maple syrup

1/3 cup canola oil

1 tsp. vanilla extract

1 cup raisins

Directions:

Preheat oven to 300 degrees. Lightly coat a baking sheet with canola oil spray. Set aside.

In a large bowl, combine the oats, flour, cinnamon and salt. In a separate bowl, whisk together the syrup, oil and vanilla extract. Add the liquid mixture to the oat mixture, stirring well until the oats are coated.

Spread the mixture across the baking sheet. Bake for 30 minutes. Remove the tray from the oven and sprinkle the granola with the raisins. Using a large spatula, mix the raisins and granola well, breaking up any large pieces. Return it to the oven and continue baking for an additional 20 minutes. 

Allow the granola to cool completely. Store it in an airtight container in the refrigerator or freeze some for later use.

Makes 10 servings. Per serving: 250 calories, 8 g. total fat (<1 g. saturated fat), 42 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 35 mg. sodium.

–From the American Institute for Cancer Research

Strawberry Kiwi Smoothie

Ingredients:

1 bag (10 oz.) unsweetened frozen strawberries

2 fresh kiwi fruit, peeled and sliced

1 container (8 oz.) strawberry nonfat yogurt

1 tsp. almond extract

Fat-free milk (optional)

Directions:

Combine all ingredients in a blender and whirl until desired consistency is reached. If thinner consistency is desired, continue blending and add milk one tablespoon at a time until desired thickness is reached.

Makes 4 servings.

Per serving*: 110 calories, 0 g. total fat, 26 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 30 mg. sodium.

*Note: Nutritional analysis is based on regular sugar-sweetened yogurt. Yogurt made with no-calorie sweetener may yield a slightly different analysis.

–From the American Institute for Cancer Research

Sweet Snack Mix

Ingredients:

1 cup raisins

1/2 cup chopped dried apricots

1/2 cup unsweetened dried apple pieces

1 cup bran cereal flakes

1 cup multi-grain Cheerios (or other cereal of choice)

1/4 cup walnut pieces

Directions:

In medium bowl, mix together all ingredients. Place 1/2 cup servings into small zipper-top plastic bags.

Makes 8 servings. Per serving: 160 calories, 3 g. total fat (0 g. saturated fat),  37 g. carbohydrates, 3 g. protein, 6 g. dietary fiber, 80 mg. sodium.

–From the American Institute for Cancer Research

Cranberry-Walnut Oatmeal

Ingredients:

1 cup steel-cut oats

1/3 cup sweetened dried cranberries

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

2 cups water

4 teaspoons chopped walnuts

4 teaspoons firmly packed brown sugar

Directions:

In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.

Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of brown sugar. Serve immediately.

Serves four: Calories-215, Protein-6 g, Carbohydrate-40 g, Total fat-4 g, Saturated fat-1 g, Cholesterol-0 mg, Sodium-150 mg, Fiber-4 g.

From the Mayo Clinic Website. Click here for more recipes.

Spinach Quiche

Ingredients:

2 tsp. olive oil

1 (9 oz.) bag baby spinach leaves

Salt and freshly ground black pepper, to taste

3 eggs plus 2 egg whites

1/2 cup light sour cream

1 cup nonfat milk

2 Tbsp. shredded Parmesan cheese

1/4 tsp. garlic powder

1/4 cup light Jarlsberg cheese, grated

1 9-inch whole-wheat piecrust

Pinch of paprika (optional)

Directions:

Preheat oven to 375 degreees.  Heat olive oil in a large skillet over medium-high heat. Add spinach and cook until spinach is completely wilted and pan juices have evaporated, about 5-10 minutes. Season with salt and pepper. Set aside.

In a large bowl, whisk the eggs with the egg whites and the sour cream, beating until completely combined. Stir in the cooked spinach. Add the milk, Parmesan cheese, garlic powder, and Jarlsberg cheese. Pour into piecrust and top with paprika, if desired. Bake on a cookie sheet for 50 to 60 minutes or until the eggs are set and the pie is firm to the touch.

Makes 8 servings. Per serving: 180 calories, 8 g total fat (3 g saturated fat), 14 g carbohydrate, 9 g protein, 4 g dietary fiber, 300 mg sodium.

–From the American Institute for Cancer Research