recipes

Tomato Chutney and Whole Wheat Tortilla Chips

Snacks should be satisfying and nutritious: this recipe works on both accounts. The spices add interest and also offer up beneficial antioxidants. You may even want to make a double batch of the chutney to freeze for when you need a quick condiment to spice up chicken or pork.

Ingredients:

8-8″ whole wheat tortillas
2T olive oil, divided
1/4 tsp salt, plus a pinch for the chips
1 tsp cumin seeds (can substitute ground cumin, if necessary)
1 tsp mustard seeds
1 medium onion, chopped
1 T fresh ginger, peeled and minced
2 garlic cloves, minced
1 jalapeño pepper, chopped (removed seeds to decrease spiceness, if desired)
1 tsp curry power
1 tsp tumerick
2 (14.5. oz each) cans diced tomatoes, no added salt
1/3 cup raisins
2T brown sugar

Instructions:
Preheat oven to 400 degrees. Cut each tortilla into 8 wedges and place wedges on baking sheet. Lightly coat wedges with 1 tbsp olive oil and sprinkle with salt. Bake for about 7 minutes or until wedges are crisp and golden.

Meanwhile, heat cumin and mustard seeds in a large sauce pan until seeds become fragrant, about 2-3 minutes. Remove seeds from pan and add in remaining tablespoon of oil. Add onion, ginger, garlic and jalapeño to pan and sauté until onions become translucent; add in ½ tsp salt, curry powder, turmeric, cumin and mustard seeds. Add tomatoes and simmer for about 10 minutes; add in raisins and sugar and simmer for an additional 5-10 minutes, or until mixture thickens (If mixture starts to thicken too much simply add a little water to the pan). Cool to room temperature or refrigerate until needed and serve with toasted chips. Chutney can be made ahead of time; prepare chips the day you plan on serving them.

Yield: About 12 servings (serving size: about ¼ cup chutney and 5 chips)
Nutrition Information per Serving:
Calories: 170 • Protein: 4 g • Sodium: 310 mg • Carbohydrate: 25 g • Fiber 2.5 g • Fat: 5 g •
Sat Fat: 0.5 g

Recipe adapted from Cooking Light
recipes

Power Granola

Sprinkle this granola on top of yogurt or fresh fruit for a healthy dessert or portion it into Ziplock bags for an on-the-go snack. The flaxseeds and walnuts provide a healthy dose of omega-3 fats, while the dried fruit adds a touch of natural sweetness.

Ingredients:
2 cups oats
1/3 cup flaxseed (whole or ground*)
¼ cup walnuts pieces
¼ cup slivered almonds
2 tsp cinnamon
1/3 cup orange juice
1/3 cup honey
¼ cup brown sugar, packed
1 tbsp canola oil
1 tsp vanilla extract
1/3 cup dried cranberries
¼ cup dried apricots, chopped
¼ tsp salt
Cooking spray or additional canola oil

Instructions:
Preheat oven to 315 degrees. In a large bowl, mix oats, flaxseed, nuts and cinnamon. Combine orange juice, honey and sugar in a small saucepan and cook on medium heat until sugar dissolves; remove from heat and stir in oil and vanilla. Pour orange juice mixture over oat mixture and toss to combine. Spray cookie sheet with cooking spray (or grease lightly with additional canola oil) so that granola will not stick to pan. Spread oat mixture on cookie sheet.
Bake for 10 minutes; stir mixture and bake for an other 10-15 minutes or until golden brown. Stir in dried fruit and let cool completely.

Store in an airtight container at room temperature for up to 2 weeks or in the refrigerator for up to several months.

*Ground flaxseed will provide more omega-3 fats

Yield: About 4½ cups (serving size: ¼ cup)

Nutrition Information per Serving:
CALORIES: 125 • PROTEIN: 3g • SODIUM: 35mg • CARBOHYDRATE: 20g •  FIBER: 2.5g • FAT: 4.5g • Sat Fat: 0.5g

(Recipe adapted from Cooking Light)
Nutrition, Secret Ingredient

In a Nutshell

By Leslie Wall
Dietetic Intern

Why are dietitians so crazy about nuts and seeds?! Nuts and seeds are morsels of heart healthy fats that can be added to meals and snacks or eaten alone. They pack a nutrient-dense punch of vitamins, minerals, and heart healthy fats that can lower cholesterol and reduce inflammation. They are also an excellent source of protein and fiber that help us feel full and satisfied, and add texture and flavor to many dishes.

Nuts and seeds vary in shape and size, and can be prepared in a variety of ways including toasted, roasted, raw, blanched, and salted. Aim to add a variety of nuts and seeds in their most natural form to your diet—raw or dry roasted are great choices. A serving of nuts is 1 ounce (about a palm full). Try mixing it up, as each variety of nuts and seeds contain different vitamins and minerals.

The MVPs of Nuts and Seeds – Here is a list of our favorites.

1. Almonds: Available year round, these nuts are rich in calcium, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus.

2. Cashews: High in antioxidants. Has a buttery taste when pureed, and often used to replace cheese sauces in vegan dishes. Chop and sprinkle on pizza for a meaty, flavorful texture.

3. Pecans: Buttery and slightly bittersweet, they’re typically used in pies, quick breads, cakes, cookies, candies and ice cream.

4. Pine Nuts: The edible seeds of pine trees, pine nuts are the key ingredient in fresh pesto and are out of this world sprinkled over salads, pasta, and pizza.

5. Flax Seeds: The richest plant source of omega-3 fatty acids. Add to breads, cookies, pancake mix, yogurt, and smoothies or sprinkle on cereal and salads.

6. Pumpkin Seeds (a.k.a. Pepitas): A great source of potassium, zinc and vitamin K. Roasted pumpkin seeds can be eaten alone as a snack, or and in salads and breads.

7. Sunflower Seeds: Sunflowers belong to the daisy family and are native to North America. The seeds are high in selenium, vitamin E and magnesium. Shelled seeds are delicious eaten raw or toasted, added to cakes and breads or sprinkled on salads or cereals.

Tips for Toasting: While nuts and seeds are certainly delicious eaten raw, toasting them on the stove or in the oven enhances their flavor.

  • On the stove: Place nuts in a skillet and toast for 5 to 10 minutes over medium heat. Shake and stir nuts until they’re golden brown and fragrant, then remove from the pan immediately and allow to cool.
  • In the oven: Arrange a single layer of nuts or seeds in a shallow baking pan and toast in a 350°F oven for 5 to 10 minutes, stirring occasionally.

Summer Recipe

Homemade Granola Bars ~ FitDay
Perfect for hiking, camping, and snacking.

(Post content reviewed by MGH Department of Nutrition and Food Services)