Eggplant – the key ingredient in Baba Ganoush – is a member of the potato family, which also includes tomatoes and hot peppers. Often used as a meat substitute, eggplants come in many colors (purple, green, white or striped), shapes (pear-shaped or cylindrical), and sizes (anywhere from a golf ball to a football).

Eggplants are fat free, cholesterol free, and sodium free – AND they are low in calories and provide a good source of dietary fiber…more importantly, they are in season in North Carolina right now (from mid-June to mid-August) – that means they are fresher AND cheaper!!

When selecting eggplants, choose ones that are heavy for their size, without cracks or discolorations – and store them in the vegetable drawer of the refrigerator for 5-7 days. Once you’ve bought them, try out this recipe:

Easy Baba Ganoush

Ingredients:

• 1 medium sized eggplant
• 2 cloves garlic
• 3 tbsp tahini
• 3 tbsp lemon juice
• 1/2 tsp salt

Preparation:

1. Pre-heat the oven to 350 degrees. Prick the eggplant several times with a fork and bake directly on oven rack until soft (about 45 minutes). Allow the eggplant to cool, scoop out the flesh, and discard the skin.
2. In a blender or food processor, combine the eggplant and the remaining ingredients – process until smooth. Serve with pita bread or veggies – or use as a spread on your favorite sandwich.

Enjoy!

Whether or not you identify with being a vegetarian, there is one thing that the lifestyle has going for it – BEANS!

Beans are a great source of low-fat protein (and fiber!) – and a good addition to almost any dish that you would otherwise pair with meat. Chilies, soups, salads, etc.

Here’s a website that offers tons of bean recipes to get you started: http://www.savvyvegetarian.com/vegetarian-recipes/bean-recipes.php

Happy Cooking ~

The holiday season has arrived again! The Halloween candy and trick-or-treaters have just ended their seasonal sugar-filled celebration, and now it is time to encounter the hearty dishes and traditional cuisine that surround Thanksgiving and Christmas. As exciting as the holidays can be, this time of year is notorious for altering our usual diet and exercise routines, enabling us to become more sedentary and consume more discretionary calories than necessary. Considering that the average Thanksgiving meal contains around 3,000 calories and 200 grams of fat, many people gain a few extra pounds on their frame during the holiday months. However, it does not need to be this way. By watching your portion sizes, planning your meals, and making small dietary changes to traditional family recipes, you can still savor your favorite foods with friends and family, without sabotaging your weight loss goals!

Here are a few behavioral changes you can consider for this holiday season:

1. Stay out of the kitchen if possible- find a helper (friend, spouse, sibling, child) to cook and bake the majority of your holiday meals this year. This will reduce the amount of mindless “tastings” you have of foods and beverages in between meals.

2. If you are going through the transition phase of your diet during the holiday season, it may be helpful to bring your own dessert or side dish to a holiday party. Something like a fruit salad, cut-up veggies with a fat-free yogurt dip, or any of the recipes listed below to share with friends and family! Inspire them and share your new-found healthy lifestyle with the recipes listed below.

3. Plan your physical activity routine in advance- run or walk a Turkey Trot 5K with your friends and family! If traveling, many health clubs offer members and their guests a “Turkey Burn Workout.” These can be fun ways to start your day before spending the remainder of your time cooking in the kitchen.

Here are some great holiday recipes that use seasonal fruits and vegetables, and can be used as a side dish or a vegetarian main dish! Consider making these dishes for Thanksgiving and Christmas get-togethers to enjoy the holidays while transitioning your diet!

Apple Stuffed Acorn Squash

Serves: 8

Ingredients:

¼ cup raisins

2 acorn squash (4” diameter)

8 seconds butter-flavor cooking oil spray

2 tbsp. no-calorie sweetener (Splenda)

¼ tsp cinnamon

2 medium Fuji apples

1 tbsp. light butter or margarine

Preparation:

Cover raisins with warm water and soak for 20 minutes, then drain. While soaking, pre-heat oven to 375 F. Cut acorn squash into quarters and remove the seeds. Spray the inside of each squash quarter with one second of cooking oil spray. Mix the sweetener and cinnamon together. Sprinkle squash quarters with ½ of cinnamon mixture. Bake for 10 minutes. While baking, cut apples into quarters and remove the core. Chop apples into ½” pieces. Melt butter or margarine in a saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture. Mix well and remove from heat. Take squash from the oven and top with equal amounts of apple mixture, making sure to scrape sauce pan well. Squash needs all the melted butter to stay moist as it bakes. Return squash to the oven and cook for 30-35 minutes or until apples and squash are tender. Serve warm.

Exchanges:  Serving size is one quarter of the acorn squash dish. 1 vegetable, 1 fruit, 1 fat

Each serving contains only 100 calories, and is an excellent source of Vitamin A, potassium, Vitamin C, and fiber!

Especially Good Sweet Potatoes

Serves: 8

Ingredients:

3 sweet potatoes (about 2.5 lbs), peeled and cut into ¼ inch thick rounds

1/3 cup raisins

1/3  cup unsweetened shredded coconut

1.5 tsp freshly grated nutmeg

¾ cup unsweetened plain soymilk

½ cup 100% orange juice

Preparation:

Preheat oven to 375 F. Layer sweet potatoes, raisins, coconut, and nutmeg in a 9×13 inch casserole dish and then drizzle all over with soymilk and OJ. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Each 5 oz serving contains: 140 calories, 2.5g total fat, 0mg cholesterol, 45mg sodium, 29g total CHO, 4g dietary fiber, and 3g protein.

Apple, Date, and Almond Stuffing

Serves: 8

Reduce the amount of starchy carbohydrates, and incorporate more fruits, fiber, and healthy fats in your meal! This fantastic, gluten-free “stuffing” makes a great side dish to turkey and chicken dishes.

Ingredients:

1 tbsp unsalted butter

4-6 Fuji apples (2 lbs), cored and chopped

10 Medjool dates, pitted, chopped

1 lemon, zest and juice

1 orange, zest and juice

½ cup unsalted roasted almonds, chopped

Preparation:

Melt butter in a large sauté pan over medium-high heat. When sizzling, add apples and sauté, stirring occasionally, until brown but crisp, 15-20 minutes. Add dates, zests, and juices; cook for 1 minute more. Remove from heat, cool, and stir in almonds and salt to taste. Serve to guests.

Each serving contains:  193 calories, 7g fat (4g mono, 1g poly, 2g sat), 8mg cholesterol, 3g protein, 32g carbohydrates, 5g fiber, and 2mg sodium

Creamy Orange-Avocado Dressing

Serves: 4

Get rid of the bottled dressings filled with saturated fats, cholesterol, and sodium! Avocado is a delicious healthy fat that lends a creamy texture, while the orange juice provides Vitamin C and a zesty citrus flavor to this homemade dressing. Enjoy this dressing on any salad for a heart-healthy side dish or appetizer!

Ingredients:

3 green onions, trimmed

½ avocado, peeled and pitted

½ cup orange juice

Sea salt and ground black pepper, to taste

Preparation:

Puree all ingredients in a blender or food processor until smooth. Cover and chill until ready to use.

Each 2-oz serving contains: 60 calories, 4g fat, 0mg cholesterol, 300mg sodium, 6g carbohydrate, 2g fiber, 3g sugar, 1g protein.