Apple Crisp

Ingredients:

Canola oil cooking spray

4 Granny Smith apples, cored and cut into thin slices or bite-size pieces

1/2 cup raisins

3 Tbsp. apple juice

1/4 cup whole-wheat flour

1/4 cup old-fashioned rolled oats

1/4 cup brown sugar

3/4 tsp. ground cinnamon

3/4 tsp. ground nutmeg

1 Tbsp. cold butter, cut into small pieces

Directions:

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray. Combine apples, raisins and apple juice in bowl; toss well. Transfer apple mixture to baking dish.

In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg.

With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.  Sprinkle the mixture evenly over surface of apples.

Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.

Makes six servings. Per serving, 170 calories, 2.5 g. fat, 39 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 10 mg. sodium.

–The American Institute for Cancer Research

Tomato and Red Pepper Dip

Ingredients:

1 jar (12 oz.) roasted red peppers, rinsed and drained

1 can (15 oz.) white beans, rinsed and drained

1/4 cup tomato paste, preferably reduced sodium

2 garlic cloves, minced

3 Tbsp. lowfat mayonnaise

1 tsp. dry oregano

1 tsp. ground cumin

1/4 tsp. ground chili powder or pinch cayenne pepper

Salt and freshly ground black pepper, to taste

Directions:

Coarsely chop peppers. Place in food processor or blender and puree. Add beans, tomato paste, garlic, mayonnaise, oregano, cumin and chili powder or cayenne. Process to smooth puree. Season to taste with salt and pepper. Let stand one hour before serving. Keeps up to three days, tightly covered and refrigerated. Makes 2 1/4 cups.

Per two tablespoon serving: 32 calories, <1 g. total fat, 6 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 120 mg sodium.

–From the American Institute for Cancer Research

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

Santa Fe Sunset Dip

Ingredients:

3 oz. sun-dried tomatoes (not packed in oil)

2 (7 oz.) jars roasted red peppers, drained

2 garlic cloves, finely chopped

1 tsp. ground cumin, or to taste

1tsp. fresh lemon juice, or to taste

1/4 cup fresh cilantro, chopped

1/4 cup scallion, chopped

4 oz. reduced-fat Neufchatel cream cheese, softened

Freshly ground black pepper, to taste

Dash of Tabasco or hot chili pepper sauce (optional)

Directions:

Soak sun-dried tomatoes in hot water (enough to cover) for about 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.

In a food processor, puree red peppers, drained sun-dried tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth.

Add the cream cheese and puree again, adding enough of the reserved liquid to thin the dip to the desired consistency. Blend until smooth. Add the black pepper and hot sauce, if using, to taste.

Transfer the dip to a covered container and refrigerate up to 24 hours before serving. Serve with assorted cut vegetables or whole-wheat pita bread.

Makes 8 servings (2 Tbsp. each) Per serving: 80 calories, 3 g. total fat (1.5 g. saturated fat), 10 g. carbohydrates, 4 g. protein, 2 g. dietary fiber and 380 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