Date Truffles

1 cup raw almonds or walnuts
20 large dates, pitted
1 tablespoon unsweetened cocoa powder
Zest from 1 medium-sized orange
2 tablespoons agave nectar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Cocoa powder, for rolling

Grind almonds or walnuts in food processor until fine. Add dates, cocoa powder, orange zest, agave nectar, cinnamon and nutmeg, and process until mixture forms a ball. If mixture does not stick well add more agave nectar. Form 30 small balls (walnut-sized) out of mixture. Roll in cocoa powder and serve.

Variations--roll in shredded coconut, ground nuts.

--Sierra Club, Planet Kansas, vol. 33 no. 4, August/September 2009

Broccoli Raab & Cannellini Beans with Pasta

I found this recipe at Whole Foods...or I should say my kids found the recipe when a nice lady with samples handed them a tiny cup of this yummy goodness. They loved it so I grabbed the recipe.

1 bunch broccoli raab, washed
1 1/2 tablespoon extra-virgin olive oil, more for drizzling
1 small onion, finely chopped
2 tsp. fresh rosemary, finely chopped
2 cloves garlic, minced
Dried red chile flakes to taste
15-oz. can cannellini beans, rinsed and drained
Salt and freshly ground black pepper to taste
8 oz. whole wheat pasta (any shape...my favorite is campanelle)
Lemon wedges or red-wine vinegar
Parmesan cheese, freshly grated

Start a pot of water to boil for pasta.

Peel the larger stems of the broccoli raab and slice them thinly. Chop the leaves coarsely. Heat the olive oil in a 10-inch skillet. Add the onion and rosemary and cook over medium-high heat until onion softens and begins to color, about 5 minutes. Add the minced garlic and a pinch or two of the red chile flakes and cook 1 minute longer. Add the chopped raab leaves and stems along with 1 cup of water and cook, stirring occasionally, until the raab is wilted, about 5 minutes. Add the beans (and more water as needed) until the beans are cooked, about another 15 minutes. Season well with salt and pepper.

Meanwhile, cook pasta in boiling water. Drail well. Toss the beans and greens with pasta. Drizzle olive oil liberally over the mixture. Top with a squeeze of lemon juice or a splash of red-wine vinegar and freshly-grated Parmesan. Serve warm.

I also love broccoli in this, 1 bunch with the step peeled thinly sliced.

Frozen Fruit Pops

3 cartons (6 ounces each) raspberry yogurt
2 tablespoons lemon juice
2 medium ripe bananas, cut into chunks
12 Popsicle molds or paper cups (3 ounces each) and Popsicle sticks

In a blender, combine yogurt, lemon juice and bananas; cover and process for 45 seconds or until smooth. Stir if necessary.

Fill molds or cups with 1/4 cup yogurt mixture; top with holders or insert sticks into cups. Freeze.

Yield: 1 dozen
Serving size: 1 Pop

Nutrition Facts per serving: 60 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 23 mg sodium, 13 g carbohydrate, 1 g fiber, 2 g protein

Diabetic Exchange: 1/2 starch, 1/2 fat-free milk

White Chicken Chili

This is a family favorite. It is a bit labor intensive but well worth the work. It is low fat and uses fresh ingredients. We double the cumin and coriander.

White Chicken Chili

Adjust the heat in this dish by adding the minced ribs and seeds from the jalapeño as directed in step 6. If Anaheim chiles cannot be found, add an additional poblano and jalapeño to the chili. This dish can also be successfully made by substituting chicken thighs for the chicken breasts. If using thighs, increase the cooking time in step 4 to about 40 minutes. Serve chili with sour cream, tortilla chips, and lime wedges.

Serves 6 to 8

3 pounds bone-in, skin-on chicken breast halves , trimmed of excess fat and skin
Table salt and ground black pepper
1 tablespoon vegetable oil
3 medium jalapeño chiles
3 poblano chiles (medium), stemmed, seeded, and cut into large pieces
3 Anaheim chile peppers (medium), stemmed, seeded, and cut into large pieces
2 medium onions , cut into large pieces (2 cups)
6 medium cloves garlic , minced or pressed through garlic press (about 2 tablespoons)
1 tablespoon ground cumin
1 1/2 teaspoons ground coriander
2 (14.5-ounce) cans cannellini beans , drained and rinsed
3 cups low-sodium chicken broth
3 tablespoons fresh lime juice (from 2 to 3 limes)
1/4 cup minced fresh cilantro leaves
4 scallions , white and light green parts sliced thin

1. Season chicken liberally with salt and pepper. Heat oil in large Dutch oven over medium-high heat until just smoking. Add chicken, skin side down, and cook without moving until skin is golden brown, about 4 minutes. Using tongs, turn chicken and lightly brown on other side, about 2 minutes. Transfer chicken to plate; remove and discard skin.

2. While chicken is browning, remove and discard ribs and seeds from 2 jalapeños; mince flesh. In food processor, process half of poblano chiles, Anaheim chiles, and onions until consistency of chunky salsa, ten to twelve 1-second pulses, scraping down sides of workbowl halfway through. Transfer mixture to medium bowl. Repeat with remaining poblano chiles, Anaheim chiles, and onions; combine with first batch (do not wash food processor blade or work bowl).

3. Pour off all but 1 tablespoon fat from Dutch oven (adding additional vegetable oil if necessary) and reduce heat to medium. Add minced jalapeños, chile-onion mixture, garlic, cumin, coriander, and 1/4 teaspoon salt. Cover and cook, stirring occasionally, until vegetables soften, about 10 minutes. Remove pot from heat.

4. Transfer 1 cup cooked vegetable mixture to now-empty food processor work bowl. Add 1 cup beans and 1 cup broth and process until smooth, about 20 seconds. Add vegetable-bean mixture, remaining 2 cups broth, and chicken breasts to Dutch oven and bring to boil over medium-high heat. Reduce heat to medium-low and simmer, covered, stirring occasionally, until chicken registers 160 degrees (175 degrees if using thighs) on instant-read thermometer, 15 to 20 minutes (40 minutes if using thighs).

5. Using tongs, transfer chicken to large plate. Stir in remaining beans and continue to simmer, uncovered, until beans are heated through and chili has thickened slightly, about 10 minutes.

6. Mince remaining jalapeño, reserving and mincing ribs and seeds (see note above), and set aside. When cool enough to handle, shred chicken into bite-sized pieces, discarding bones. Stir shredded chicken, lime juice, cilantro, scallions, and remaining minced jalapeño (with seeds if desired) into chili and return to simmer. Adjust seasonings with salt and pepper and serve.

Per Serving:
Cal 370; Fat 6 g; Sat fat 1 g; Chol 115 mg; Carb 25 g; Protein 52 g; Fiber 7 g; Sodium 710 mg

(Thanks: America's Test Kitchen)