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

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

Salad Pizza

Ingredients:

1 medium bunch (about 2 cups) arugula or other leafy greens, rinsed, drained and finely chopped

1 large tomato, seeded and chopped

1 small red onion, finely diced

1 small red bell pepper, cup into thin strips

1 small yellow bell pepper, cut into thin strips

2 tsp. extra virgin olive oil

2 tsp. red wine vinegar

Whole-wheat pizza dough, or pre-baked whole-wheat pizza shell, roughly 12-inches in diameter (for example, whole-wheat Boboli)

Dash of garlic powder (optional)

Dash of oregano (optional)

3/4 cup low-sodium pizza sauce

1/4 cup grated reduced-fat parmesan cheese

Directions:

Preheat the oven to 425 degrees. Place the greens in a mixing bowl. Add the tomato, onion and peppers. Meanwhile, in a small bowl, mix the oil and vinegar. Add the dressing to the salad and toss it with a fork. Set it aside.

If you are using fresh dough, roll it out and let it rise according to the package directions. For some added flavor, consider sprinkling the dough with garlic powder and oregano before baking. Top the dough or pre-made pizza crust with the pizza sauce, leaving a one-half inch border.  Bake the dough for 8 minutes or until the crust is crisp.  If you choose to use a pre-made pizza shell, bake it according to package directions.

Remove the crust from the oven, and while the pizza crust is still hot, cover it with the salad greens. Lightly sprinkle the top with the grated parmesan cheese.

Cut the pizza into individuals servings and serve immediately.

Makes 4 servings. Per serving: 280 calories, 8 g total fat (3 g saturated fat), 46 g carbohydrate, 12 g protein, 7 g dietary fiber and 500 mg sodium.

From the American Institute for Cancer Research