Asian pork tenderloin

Dietitian's tip:

To make this spicy pork tenderloin into a meal, serve it with a side of steamed pea pods tossed with sliced water chestnuts, brown rice mixed with dried apricots, and fresh mango and papaya slices.

Serves 4

Ingredients

1. 2 tablespoons sesame seeds
2. 1 teaspoon ground coriander
3. 1/8 teaspoon cayenne pepper
4. 1/8 teaspoon celery seed
5. 1/2 teaspoon minced onion
6. 1/4 teaspoon ground cumin
7. 1/8 teaspoon ground cinnamon
8. 1 tablespoon sesame oil
9. 1 pound pork tenderloin, sliced into 4 4-ounce portions

Directions

Preheat the oven to 400 F. Lightly coat a baking dish with cooking spray.

In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds, stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.

In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.

Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 165 F (medium) or 170 F (well-done).

Transfer the pork tenderloin to warmed plates. Serve immediately.

Nutritional analysis per serving

Serving size :1 piece

• Total carbohydrate trace
• Dietary fiber 0 g
• Sodium 57 mg
• Saturated fat 5 g
• Total fat 16 g
• Trans fat trace

• Cholesterol 61 mg
• Protein 26 g
• Monounsaturated fat 7 g
• Calories 248
• Sugars 0 g

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Apple berry cobbler

Dietitian's tip:

This fruit cobbler is a lighter, fresher version of the fat-laden, biscuit-topped dessert.

Serves 6

Ingredients

1 cup fresh raspberries
1 cup fresh blueberries
2 cups chopped apples
2 tablespoons turbinado or brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon lemon zest
2 teaspoons lemon juice
1 1/2 tablespoons cornstarch
For the topping
Egg white from 1 large egg
1/4 cup soy milk
1/4 teaspoon salt
1/2 teaspoon vanilla
1 1/2 tablespoons turbinado or brown sugar
3/4 cup whole-wheat pastry flour

Directions

Preheat the oven to 350 F. Lightly coat 6 individual oven-proof ramekins or souffle dishes with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional analysis per serving

• Total carbohydrate 29 g
• Dietary fiber 4 g
• Sodium 115 mg
• Saturated fat trace
• Total fat trace

• Cholesterol 0 mg
• Protein 3 g
• Monounsaturated fattrace
• Calories 128

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Best honey whole-wheat bread

Dietitian's tip:

This is not a fast, easy recipe, but if you like to make nutritious bread, this is for you. Making good bread takes practice, so keep trying. Be sure to knead it long enough. Like most baked goods, this bread is great right out of the oven.

Yield: 4 loaves, each loaf serves 17 (1/2-inch slice per serving)

Ingredients

1 cup dry rolled oats
3 cups water
3 cups whole-wheat flour
3/4 cup soy flour
3/4 cup ground flaxseed or flaxseed meal
3 tablespoons flaxseed
3 tablespoons sesame seeds
3 tablespoons poppy seeds
4 1/4 tablespoons yeast
1 tablespoon sea salt
1 cup unsweetened applesauce
1/2 cup honey
1/4 cup olive oil
About 5 cups unbleached white flour

Directions

In microwave-safe bowl, microwave dry rolled oats mixed with water to about 120 F to 130 F. In mixer bowl of a heavy stand mixer with dough hook, combine whole-wheat flour, soy flour, ground flaxseed or flaxseed meal, seeds, yeast and salt. Stir to mix. Add applesauce, honey and oil. Mix by hand. Add the hot rolled oats mixture. Mix by hand. When blended, start mixing with dough hook of mixer and continue for about 3 minutes. Slowly add white flour until dough comes away from sides of bowl and becomes smooth and elastic. Cover dough in bowl and place in a warm spot. Let rise until about double in size, about 1 1/2 to 2 hours. Punch dough down. Turn onto countertop. Divide evenly into 4 pieces. Shape into 4 loaves. Place in 2 1/2-by-4 1/2-by-8 1/2-inch loaf pans that have been generously sprayed with cooking spray. Cover and place in a warm spot. Allow to rise until nearly double in size, about 1 1/2 to 2 hours. Bake at 350 F for 25 minutes, or until tops of loaves are golden. Remove from pans and cool on rack.

Nutritional analysis per serving

Serving size :1/2-inch slice

• Total carbohydrate 16 g
• Dietary fiber 2 g
• Sodium 104 mg
• Saturated fat 0.4 g
• Total fat 2 g

• Cholesterol 0 mg
• Protein 3 g
• Monounsaturated fat 1 g
• Calories 91

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Cranberry Spritzer

Dietitian's tip:

Cranberry juice may help fight urinary tract infections because it contains compounds that help stop certain bacteria from attaching to the walls of the bladder and urinary tract.

Serves 10

Ingredients

1. 1 quart reduced-calorie cranberry juice
2. 1/2 cup fresh lemon juice
3. 1 quart carbonated water
4. 1/4 cup sugar
5. 1 cup raspberry sherbet
6. 10 lemon or lime wedges

Directions

Refrigerate the cranberry juice, lemon juice and carbonated water until cold.

In a large pitcher, mix together the cranberry juice, lemon juice, carbonated water, sugar and sherbet. Pour into tall chilled glasses and garnish with a lemon or lime wedge. Serve immediately.

Nutritional analysis per serving

Serving size :About 1 cup

• Total fat 0 g
• Calories 60
• ProteinTrace
• Cholesterol 0 mg
• Total carbohydrate 15 g
• Dietary fiber 0 g

• Monounsaturated fat 0 g
• Saturated fat 0 g
• Trans fat 0 g
• Sodium 20 mg
• Sugars 10 g (as sugar and sherbet)

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Carrot Soup

Dietitian's tip:

Carrots are a good source of beta carotene and fiber.

Serves 6

Ingredients

1. 10 carrots, scraped and sliced
2. 1 1/2 tablespoons sugar
3. 2 cups water
4. 3 tablespoons all-purpose (plain) flour
5. 1/4 teaspoon ground black pepper
6. 1/4 teaspoon ground nutmeg
7. 4 cups fat-free milk
8. 2 tablespoons fresh parsley, chopped

Directions

In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan, whisk together flour, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

Nutritional analysis per serving

Serving size :About 1.5 cups

• Total fat trace
• Calories 140
• Protein 7 g
• Cholesterol 3 mg
• Total carbohydrate 27 g
• Dietary fiber 3 g

• Monounsaturated fattrace
• Saturated fattrace
• Sodium 164 mg
• Sugars 3 g
• Trans fat 0 g

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Apple corn muffins

Dietitian's tip:

Of the many varieties available, Baldwin, Braeburn, Cortland, Fuji and Gala are among the best apples to use in baked goods. When buying apples, select those that are firm and even-colored and don't have bruises, holes or soft spots.

Makes 12 muffins

Ingredients

1. 2 cups all-purpose flour
2. 1/2 cup yellow cornmeal
3. 1/4 cup packed brown sugar
4. 1 tablespoon baking powder
5. 1/4 teaspoon salt
6. 3/4 cup fat-free milk
7. 2 egg whites
8. 1 apple, peeled and coarsely chopped
9. 1/2 cup corn kernels

Directions

Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.

In a large bowl, combine flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.

In a separate bowl, combine milk and egg whites. Add chopped apple and corn kernels. Whisk to mix evenly and pour over the flour mixture. Stir gently until the dry ingredients are slightly moist. The batter will be lumpy.

Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops of muffins should spring back to the touch when they're baked.

Nutritional analysis per serving

Serving size :1 muffin

• Total carbohydrate 26 g
• Dietary fiber 1 g
• Sodium 127 mg
• Saturated fat trace
• Total fat < 1 g
• Trans fat 0 g

• Cholesteroltrace
• Protein 4 g
• Monounsaturated fattrace
• Calories 120
• Sugars 3 g

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Blackberry iced tea with cinnamon and ginger

Dietitian's tip:

Herbal tea isn't made from tea leaves. Instead, herbs, flowers or spices are steeped in water. Most herbal teas are caffeine-free.

Serves 6

Ingredients

1. 6 cups water
2. 12 blackberry herbal tea bags
3. 8 3-inch-long cinnamon sticks
4. 1 tablespoon minced fresh ginger
5. 1 cup unsweetened cranberry juice
6. Sugar substitute, to taste
7. Ice cubes, crushed

Directions

In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.

To serve, fill 6 tall, chilled glasses with crushed ice. Pour the tea over the top of the ice and garnish with cinnamon sticks. Serve immediately.

Nutritional analysis per serving

• Total carbohydrate 7 g
• Dietary fiberTrace
• Sodium 3 mg
• Saturated fat 0 g
• Total fat 0 g
• Trans fat 0 g

• Cholesterol 0 mg
• Protein 0 g
• Monounsaturated fat 0 g
• Calories 30
• Sugars 0 g

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