Recipe for the Month of Jan 2006

The Spice Is Right

Get your morning off to a good start with these delicious, nutritious muffins. Because they are sweet, full of spices, and loaded with flavor, these muffins make a perfect accompaniment to a morning cup of coffee or tea. The applesauce and buttermilk make the muffins moist while keeping the fat content down.  The whole-wheat flour offers fiber, and the pumpkin has lots of beta carotene.  Even the spices offer health protection.  If you have any left over, individually wrap them, put them in freezer bags and freeze for up to a month.

Pumpkin Spice Muffins

Preheat the oven to 400 degrees. Spray a 12-cup muffin pan with canola oil. In a large bowl, combine all of the dry ingredients. Stir well to combine.

In a medium bowl, combine the applesauce, pumpkin, oil, buttermilk, eggs, and vanilla; mix well. Pour the liquid mixture into the dry ingredients and stir until the flour is just moistened -- do not beat.

Immediately divide the batter among 12 muffin cups. Bake for about 20 minutes or until the muffins bounce back when pressed lightly.

Makes 12 muffins. Per serving (1 muffin): 189 calories, 8 g fat (1 g saturated fat), 27 g carbohydrate, 4 g protein, 3 g dietary fiber, 153 mg sodium.

When the temperatures start to drop, warm up with our smooth and flavorful cauliflower soup. Roasting gives garlic a buttery texture and a rich, sweet flavor, perfect for tasty winter meals.  The many minerals and antioxidants found in garlic and leeks bring a storehouse of health benefits to this soup. Evaporated fat-free milk makes it creamy while keeping the soup low in calories and fat.  Try spooning it over a half-cup of cooked brown rice, barley, or kasha for a hearty addition of fiber.

Creamy Garlic & Cauliflower Soup

*Note: You can prepare the roasted garlic up to 1 day before you cook the soup.

Preheat the oven to 400 degrees.  Cut off a 1/2-inch slice from the top of the head of garlic.  Place the garlic on a sheet of foil and drizzle it with a 1/2 tsp. of the olive oil.  Roast the garlic for 45-55 minutes, or until the cloves are soft.  Let it cool 5 minutes.  Squeeze the garlic from the skin directly into a small bowl.  Mash it with a fork and set it aside.

In a large nonstick saucepan, heat 2 tsp. of olive oil over medium heat.  Add the leeks, thyme, salt and white pepper.  Cook, stirring for 6-8 minutes, or until the leeks are translucent (but not browned).  Stir in the roasted garlic. Cook for 30 seconds.  Add the cauliflower, broth and milk.  Over medium-high heat, bring the mixture to a gentle boil.  Reduce the heat to medium-low and cook for 8-10 minutes, or until the cauliflower is tender.  Let the mixture cool for 5-10 minutes.

Using a blender or food processor, purée half of the cauliflower and 1 cup of the cooking liquid until it is smooth.  Pour the mixture into a medium bowl. Repeat the process with the remaining cauliflower and 1 cup of liquid.  Stir the puree back into the saucepan with the rest of the cooking liquid.  Reheat, if necessary.  Ladle the soup into bowls and sprinkle each serving with 1 Tbsp. Parmesan cheese.

Makes 6 servings.  Per serving:  114 calories, 3 g total fat (<1 g saturated fat), 14 g carbohydrates, 8 g protein, 2 g dietary fiber, 422 mg sodium.

(Courtesy: AICR Weekly Healthy e-Recipe email)