Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Boston Baked Beans

This Recipe was created by Heidi Reichenberger McIndoo and Ed Jackson, Based on a recipe from The Complete Idiot’s Guide to 200-300-400 Calorie Meals

A baked bean casserole was such a staple of Massachusetts dining from Colonial Days on that the dish became known as Boston Baked Beans throughout the United States. Native New England thriftiness is one of the main reasons for the popularity of baked beans: the dish is very filling and uses inexpensive and local ingredients like beans, bacon and molasses. In addition, the bean pot could be set in the ashes of a fire or in a slow oven to cook for hours without additional fuel – and while everyone was at the long church services that characterized early Boston Sabbaths. In this modern version, we drastically reduced the amount of fat and sodium (bacon and salt) – and we further reduced calories by using vegetable stock instead of chicken. For a burst of flavor, the chef’s secret everyone will be asking about is a spoonful of caraway seeds.

Ingredients:Boston Baked Beans

  • 4 strips center-cut bacon, chopped
  • 1 large yellow onion, diced
  • 1 celery stalk, diced
  • 1 lb dried navy beans, soaked overnight in 6 cups water, refrigerated
  • 3 cups low-sodium vegetable stock
  • 1 cup salt-free ketchup
  • ¼ cup molasses
  • ¼ cup maple syrup
  • 2 Tablespoons Dijon-style mustard
  • 1 Tablespoon caraway seeds
  • ½ teaspoon kosher salt
  • ¼ teaspoon bacon

Directions:

  • Preheat oven to 325 F
  • Heat large, heavy pot on medium heat and coat lightly with non-stick cooking spray. Add bacon, onions and celery, cover and cook 20 min.
  • To the pot, add drained, soaked navy beans, vegetable stock, salt-free ketchup, molasses, maple syrup, Dijon-style mustard, caraway seeds, salt and pepper. Bring to a boil.
  • Transfer beans to large casserole dish. Bake, covered, 4 – 4-1/2 hour. Remove cover for last 15 minutes to brown the top.

Yield: 8 cups
Prep time: 15-20 minutes
Cook time 4-1/2 hours
Serving size: ½ cup

Each serving has 151 calories, 7 grams protein, 30 gram carbohydrates, 7 grams fiber, 1 gram fat, 0 grams saturated fat, 361 mg sodium.


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Chocolate No-Bakes – DK style

This Recipe was created by Debra K, enjoy!

NoBakeCookies_DK

My daughter Tori’s favorite dessert has always been chocolate no-bake cookies.  The original recipe calls for butter, white sugar and peanut butter.  These are all things I’m trying to lessen in my diet due to sensitivities.  I challenged myself to re-create a version that would taste as good and be friendlier to our tummies.

Ingredients:

  • ½ C butter or ghee
  • 2T Cocoa Powder
  • ½ – 2/3 C sugar or sucanat
  • ¼ C non-dairy milk
  • 2/3 C nut butter
  • 1 ½ C GF quick oats
  • ½ T vanilla

NoBakeCookies_DK2

In case you’re wondering, ghee is a non-dairy product that looks and tastes like butter.  It is butter that has been clarified to remove the milk proteins and is often used in Indian cooking.  It is shelf stable and can be stored for long periods of time.  Sucanat is a type of sugar that retains the fibrous part of the cane and molasses.  It offers a bit more nutrients than regular sugar.  Stevia is an herb that is very sweet and has no calories.  It can be bitter when used alone, so often I will sub full servings of sugar with a blend of less sugar and some stevia.

Directions:

Melt the butter or ghee.  Add in in the cocoa powder and sugar choice.  I like to use ½ cup of sucanat with a couple packets of stevia to keep the carb count down.  Mix and slowly add in the non-dairy milk.  I prefer a coconut or almond.  Heat on low heat until smooth. Blend in 2/3 cup of nut butter.  To stay allergen friendly, you can use sunflower seed butter.  When melted turn off heat and add in the Gluten Free quick oats and vanilla.   Spoon onto wax paper to the size you want, cool in the refrigerator and eat.


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Pumpkin Mousse

This recipe is compliments of The Oaks at Ojai (California)

A non-dairy alternative! And delicious!

Ingredients:

  • 3 cups pumpkin puree
  • 12 oz. soft or silken tofu
  • 1 TBS. gelatin
  • 1/4 cup apple juice concentrate
  • 6 oz. water
  • 1/2 c. honey
  • 2 tsp. ground cinnamon
  • 1/4 tsp. ground all-spice
  • 1/2 tsp. ground ginger

Directions:

Mix water and apple juice concentrate in a small saucepan. Sprinkle gelatin over liquid and let sit for ten minutes. In the meantime, puree tofu in food processor until smooth. Add pumpkin, honey and spices and continue to process until smooth. On low heat, melt gelatin with liquid. Whisk until smooth (you do not want any gelatinous lumps in this). With processor running, add gelatin and liquid mixture. Process until well incorporated. Chill for at least three hours or overnight. Mousse can then be scooped with ice cream scoop onto plate or into bowl and garnished with vanilla or maple yogurt and toasted nuts, if desired.

Serving size: 1/4 cup Servings per recipe: 24


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New England Corn Chowder

This Recipe was created by Becky Sue Epstein and Ed Jackson, Based on a recipe from The American Lighthouse Cookbook

The concept of chowder came over to New England with our earliest settlers. Basically, it was a stew-like soup of available shellfish enhanced with locally-grown onions and potatoes, and spiked with tasty bacon and cooked with cream. At a certain point in the year — toward the end the summer — corn became a main ingredient in some chowders, replacing fish. But the high-fat dairy and bacon remained. In this recipe, we removed the dairy and left only a small amount of bacon; we made a healthier dish that you can eat without feeling deprived. We further reduced calories by using vegetable instead of chicken stock.

Ingredients:

New England Corn Chowder

  • 4 slices bacon, diced
  • 1 large onion, diced
  • 1 clove garlic, diced
  • 1 cup shiitake mushrooms, chopped
  • 5 cups vegetable stock
  • 3/4 pound Yukon gold potatoes, diced
  • 2-1/2 cups fresh corn kernels
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ cup fresh basil, choppedt

Directions:

  • Coat a 4 quart heavy pot with cooking spray and heat over medium heat.
  • Sautee bacon for 3-5 minutes.
  • Add garlic, onion and mushrooms, sauté for 10 minutes, stirring occasionally
  • Mix in stock and potatoes. Bring stock to a boil, then reduce to a simmer and cook until
    potatoes are easily pierced with a fork, about 10 minutes.
  • Stir in corn kernels, salt and pepper and cook five minutes.

To Serve:
Serve in warmed bowls, garnished with basil.

Each serving has 142 calories, 9 grams protein, 22 grams carbohydrates, 3 grams fiber, 2 grams fat, .5 grams saturated fat, 422 mg sodium.


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Gluten Free Farmer’s Market Pizza

This Recipe was created by Debra K and is fast and tangy with a non-vegan and vegan version!

Non-Vegan and Vegan Versions

Non-Vegan and Vegan Versions

Since learning I was to eliminate gluten from my diet I felt an immediate sadness over the loss of pizza.  Staying optimistic, I quickly discovered a great substitute crust and now go nuts when I add on all types of fun toppings.  It’s even better when I’ve just come from the farmer’s market.  You can make this pizza vegan or you can add in low fat turkey pepperoni and just a dash of parmesan.   Another great non-dairy cheese substitute is Daiya.  It is allergen friendly and melts like real cheese.  I found my Daiya in Whole Food’s refrigerator cheese section.  If you decide to not to add cheese, be careful when eating or all the toppings will slide off.

DebraKs Gluten Free Farmer’s Market Pizza2Ingredients:

  • 1 Udi’s pizza crust
  • Sun- Dried tomato tapenade
  • Mushrooms
  • Green onion
  • Green olives
  • Jalapenos
  • Garlic
  • Turkey Pepperoni – optional for non-vegan version
  • Parmesan Cheese – optional for non-vegan version

Directions:

Prepare all your toppings before removing the pizza crust from the freezer.  Once they are ready to go, grab a frozen crust and spread some of the tapenade over the entire crust.  Layer your toppings, using the bigger things first.  I went in this order; spinach, mushrooms, onions, olives, jalapeno and then garlic.  This one baked directly on the rack at 375 for about 7 minutes.  Cool slightly, cut and enjoy!