Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Pumpkin Pancakes from The Heartland Spa

Welcome October with this tasty pancake recipe redo. Mix things up and incorporate pumpkin to add a nourishing ingredient to this breakfast staple.

Sure, pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled— they’re actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them a bonafide superfood. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

This recipe is compliments of The Heartland Spa (Illinois)a Destination Spa Group member.


Ingredients:Pumpkin Pancakes 10-08 006

  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon ground allspice
  • ¼ teaspoon ground cloves
  • 1 cup canned pumpkin
  • 1 cup fat-free (skim) milk
  • 2 tablespoons cholesterol-free egg substitute
  • 2 tablespoons canola oil
  • 2 tablespoons honey
  • ½ teaspoon vanilla

Directions:

In small bowl, combine flours, baking powder and spices. In large bowl, combine pumpkin, milk, egg substitute, oil, honey and vanilla. Pour dry ingredients over pumpkin mixture; stir just until dry ingredients are moistened. Do not overmix. Cover pancake batter; refrigerate 30 minutes to thicken slightly. Lightly grease griddle or large skillet and heat until hot. For each pancake, spoon 2 tablespoons batter onto hot griddle. Cook until bubbles appear on tops of pancakes, then turn them over and continue cooking until golden. Serve immediately.
Yield: 6 servings

Per serving (4 pancakes)
Calories: 157 Fat: 5 g (27% from fat) Protein: 4 g Carbohydrate: 25 g
Cholesterol: 1mg Sodium: 211 mg


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Crispy Potato Skins from Deerfield Spa

This recipe is compliments of Deerfield Spa, a Destination Spa Vacations group member.

Get in gear for football season with this healthy and yummy Football fan snack bowl. These crispy potato skins are sure to score big with any crowd.  They’ve got big taste and serious crunch, but because they’re also low-fat, high-fiber, and low-sodium, they’re a heart-healthy munchie for game day or any day.  You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

Ingredients:potato-skins-recipe-ghk1010-xl

  • 4 medium russet potatoes
  • Butter-flavored cooking spray
  • 2 tablespoons minced fresh rosemary
  • 1/4 teaspoon freshly ground black pepper

Directions:

  • Preheat the oven to 375 F.
  • Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.
  • Carefully – potatoes will be very hot – cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.
  • Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Garnish with chopped, fire-roasted red peppers or low-sodium turkey bacon and low-fat yogurt dipping sauce.  Serve immediately.


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Berry Nutty Quinoa from Deerfield spa

This recipe is compliments of Deerfield Spa, a Destination Spa Vacations group member.

Quinoa is a fast-cooking, protein-packed whole grain. Its nutty flavor and delicate texture make it increasingly popular for side dishes, soups, and stews. But Quinoa is also higher in protein and fiber than many other grains, so it’s a super nutritious – and delicious — way to start the day. This recipe is one of many to get you started.

Ingredients:berry_quinoa_recipe (1)

  • 1 cup non-fat milk
  • 1 cup water
  • 1 cup red quinoa, (some require rinsing, follow directions)
  • 2 cups fresh blackberries
  • 1/2 teaspoon ground cinnamon
  • 1/3 cup chopped pecans, toasted*
  • Sweetener options: choose from agave nectar, dark honey, or stevia

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar or dark honey or sprinkle stevia over each serving, to taste if desired.
If you prefer, substitute white/buff colored quinoa for red, low-fat soy milk for the fat-free milk, blueberries for the blackberries, and walnuts for the pecans.


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Tomato Basil Salmon

This Recipe was created by Tina Chan, Founder and CEO of Powbab, Inc.

A tomato basil sauce on salmon recipe that will blow your tastebuds away.  Fresh tomato with capers, basil and thyme for a perfect palate flavor profile on top of a lightly cooked fillet of salmon.  Healthy should be tasty, and this combination of a tomato sauce with salmon will be called ‘tasty’ everytime.  This recipe is an all-time personal favorite.

Ingredients:IMG_2094

  • 3 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, peeled and diced
  • 2 large fresh tomatoes, diced
  • 1 Tbsp fresh thyme leaves, chopped
  • 2 teaspoon freshly grated lemon zest
  • Juice of 1/8 of fresh lemon
  • 2 Tbsp of capers, drained
  • 2 tablespoons of fresh finely chopped basil
  • 1/4 cup white wine
  • 1/4 cup water
  • Salt and pepper
  • 2 fresh salmon fillets, 1/2 lb each

Directions:

  1. In a large, wide (at least 12 inches wide) saucepan (one that comes with a cover), heat olive oil on medium heat. Add the onion and cook, stirring regularly, until just beginning to brown, about 5 minutes. Add the garlic and cook for 1 minute. Raise the heat to medium-high and add the tomatoes, thyme, lemon zest, lemon juice, capers, and basil. Simmer for 10 minutes, adding a little water if needed to prevent the sauce from getting too dry. Salt and pepper to taste.
  2. Add 1/4 a cup of white wine – a simple Chardonnay will work. Add 1/4 cup of water. Bring to a simmer. Place the fillets in the pan on top of the sauce, skin side down, if the fillets are still in their skin. Cover and reduce heat to medium-low. Cook for 5-10 minutes, depending on how thick the cuts of fish are. Poke the fish with a fork and look for doneness. The fish should still be somewhat rare in the middle, but not raw. Serve immediately, with tomato sauce generously applied.

Serves 4


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Heartland Spa’s Corn and Chicken Chowder

This Recipe is compliments of Heartland Spa, a Destination Spa Group member.

The New Heartland Spa Recipe Collection is now available for purchase (Call 1-800-545-4853).

Ingredients:

  • 1 ½ tablespoons butter
  • 1 ⅔ cups sliced mushrooms
  • ⅜ cup all-purpose flour
  • Chicken Corn Chowder6 cups 2% low-fat milk
  • 1 ⅔ cups potato, red
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • ¼ teaspoon white pepper
  • 3 ⅓ cups frozen corn kernels
  • 20 ounces chicken, precooked, diced
  • 5 tablespoons chopped green onions

Directions:

  • Melt butter in large Dutch oven over medium-high heat. Add the mushrooms, and sauté for 3 minutes.
  • Stir in the flour. Gradually add the milk, stirring with a whisk. Add the potato, thyme, salt, pepper, and corn, and bring to a boil.
  • Stir in diced chicken and 2 tablespoons green onions; cover; reduce heat, and simmer for 20 minutes. Ladle the soup into bowls, and sprinkle with 1 tablespoon green onions.

Nutritional Information:

Yield: 10 servings
Per serving: (1 ¼ cups)
Calories: 267, Fat: 12 g (38.1% calories from fat), Protein: 15 g, Carbohydrates: 28 g,
Dietary Fiber: 2 g, Cholesterol: 53 mg, Sodium: 301 mg


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Sweet Potato Salad

This Recipe was created by The Heartland Spa & Fitness Resort (Illinois) a member of the Destination Spa Group.

For an interesting and healthier twist to the tried-and-true potato salad, try this version made with sweet potatoes.

Ingredients:

  • 2 pounds sweet potatoes
  • 1/3 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ¼ cup chopped fresh cilantro
  • ½ cup red bell pepper
  • 4 tablespoons scallion

Directions:

  1. Peel and dice sweet potatoes. Place the sweet potatoes into a roasting pan with a light spraying of cooking spray. Roast them for 1 hour at 375 degrees or until tender.
  2. While the potatoes are cooking, make dressing. Whisk together the olive oil, lime juice, chili powder, cumin, cilantro, salt, and pepper in a small bowl. Add the red pepper and scallions to the potatoes and toss with the dressing. Season again with salt and pepper.

To Serve: Serve warm, or refrigerate and bring to room temperature before serving.

Nutritional Information:

Yield: 6 servings

Per Serving (excluding unknown items): Calories: 228, Fat: 12 g (48.0% calories from fat), Protein: 2 g, Carbohydrate: 28 g, Dietary Fiber: 4 g, Cholesterol: 0 mg, Sodium: 20 mg,
Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 ½ Fat