Recipe Doctor: Elaine Magee MPH, RD

Quinoa and Edamame Salad (VEGAN)

Makes about 9 servings (1/2 cup each)

Ingredients:
3 cups cooked quinoa (1 cup dry), quinoa can be cooked in a rice cooker just like rice
1 cup edamame from frozen (shelled), micro-cook on HIGH until tender
asparagus pieces can also be used
1/3 cup dried cranberries
1/2 cup sunflower seeds or walnut pieces, roasted or toasted

Garden Vinaigrette:
1 tablespoon Dijon mustard
1 tablespoon finely chopped shallot or 2 tablespoons chopped green onions
2 tablespoons cider vinegar
1/4 teaspoon salt
1/4 teaspoon white pepper
1/4 cup extra virgin olive oil
2 teaspoons fresh sage, chopped (1/2 tsp dried)
2 teaspoons fresh oregano, chopped (1/2 tsp dried)
2 teaspoons fresh thyme, chopped (1/2 tsp dried)

Directions:
• Combine the first 4 ingredients in serving bowl and mix well.
• Add the first 6 vinaigrette ingredients to mini food processor and pulse to blend into an emulsion. Fold in the herbs and adjust salt and pepper to taste (if desired).
• If you don’t have a mini food processor (or similar), whisk the first 5 vinaigrette ingredients together in medium bowl. Slowly drizzle in the olive oil, whisking constantly to form an emulsion. Fold in herbs and adjust salt and pepper to taste (if desired).
Keep refrigerated until ready to serve!

Per serving: 190 calories, 5 g protein, 16 g carbohydrate, 10 g fat, 1.2 g saturated fat, 5 g monounsaturated fat, 3.7 g polyunsaturated fat, 0 mg cholesterol, 3 g fiber, 110 mg sodium. Omega-3 fatty acids = .7 gram, Omega-6 fatty acids = 3 grams

Berry & Blue Cheese Spinach Salad
This is truly one of my all time favorite salads–It just doesn’t get old. Change it up and make it an entrée salad by adding grilled chicken or salmon.

Makes 4 servings

Ingredients:
8 cups fresh baby spinach leaves, packed (washed, rinsed and dried well)
2 cups fresh berries (sliced strawberries or raspberries or blackberries)
1/2 cup dried cranberries or dried blueberries (optional)
3/4 cup toasted walnut halves or pieces* (pecans or almonds can be substituted)
1/3 to 1/2 cup blue cheese, crumbled
1/3 to 1/2 cup bottled light raspberry or pomegranate vinaigrette

Directions:
1. In medium/large serving bowl, place the spinach. Top with berries, cranberries (if desired), toasted walnuts, and blue cheese.
2. Right before serving, drizzle vinaigrette over the top and toss to blend well. Divide mixture into 4 salad bowls or plates and serve!

* Toast walnuts by placing in a nonstick skillet (give a nice spray of canola or olive oil cooking spray if desired) and heat over medium heat, stirring often, until walnuts are golden brown and fragrant.

PER SERVING: 280 calories, 10 g protein, 17 g carbohydrate, 17 g fat, 3.5 g saturated fat, 3 g monounsaturated fat, 10.5 g polyunsaturated fat, 8 mg cholesterol, 7 g fiber, 360 mg sodium.
Omega-3 fatty acids = 2.2 grams, Omega-6 fatty acids = 8.3 grams

Elaine is a regular guest as the nutrition guru on KSFO’s morning show (560 am). Here’s a clip of her recent segment on “Elaine’s 5 Smart Snack Picks”.

Learn more about Stanford University’s High Performance Dining program that Elaine was involved in creating.

In 2011, Stanford University did what institutions of higher learning do best. It rethought the entire process of how and what its students eat, giving special consideration to foods that taste great and help students perform at their mental and physical peak. The result is a program called Performance Dining @Stanford, developed in partnership with the athletic department, the Stanford School of Medicine, and the Culinary Institute of America. With emphasis on boosting brainpower, immunity, mood, and energy in the healthiest ways possible, Performance Dining is food for thought in the debate on how college students can eat smarter, and the program has the potential to change campus menus everywhere.

Hearty & Healthful Potato Skins In Time For the Super Bowl!

The Super Bowl is around the corner and I created a hearty & healthful appetizer just for this big-time sport occasion. Football fan or not though, I think you’ll love this dish! They are super easy to make and can be a wonderful weeknight dinner when it accompanies a salad or soup.

Texas Tater Skins!
Makes 10 potato skins

Ingredients:
5 medium sized russet potatoes (or red or white potato as well)
1 cup canned beans with a BBQ flavor (i.e. Bush’s Grillin’ Beans Texas Ranchero or Southern Pit BBQ)
1 cup shredded reduced fat or regular cheese of choice (i.e. shredded reduced fat sharp cheddar with reduced fat Jack cheese)
1/3 cup chopped green onions (white and part green)
10 tablespoons fat free or light sour cream (optional)

Directions:
1. Pierce each potato a couple of times with a fork and microwave, following your microwave instructions for baked potatoes) until tender.
2. Let potatoes cool slightly then cut in half lengthwise and scoop out some of the center of each half, leaving plenty of potato with the skin. Place the skins on a cookie sheet or jellyroll pan.
3. Spoon a heaping tablespoon of canned beans down the center of each half. Top each half with shredded cheese of your choice and green onions if desired. Broil about 6 inches from the heat until cheese is bubbling then top with green onions (if you haven’t already) and add a dollop of fat free or light sour cream to each skin if desired.

SERVE to your hungry football-lovin crowd!

Per potato skin: 92 calories, 5 g protein, 11 g carbohydrate, 3 g fat, 1.9 g saturated fat, .5 g monounsaturated fat, .5 g polyunsaturated fat, 9 mg cholesterol, 2 g fiber, 202 mg sodium. Calories from fat: 29 percent.

Light Version of the Popular soup at Panera!
A serving of the Broccoli Cheddar soup from Panera contributes 300 calories, 19 grams of fat and 13 grams of saturated fat, 65 mg cholesterol, and 1250 mg sodium. If you want a lighter version you can make easily at home, here it is! Make it a meal by serving it with a yummy crusty whole grain roll.

Light Broccoli Cheddar Soup
Makes 6 cups of soup (about 4 bigger bowls)

Ingredients:
2 tablespoons extra virgin olive oil
1 small sweet or yellow onion, chopped (or 4 large green onions, white and part of green, chopped)
2 teaspoons minced garlic
1/2 teaspoon Old Bay Seasoning (optional)
3 tablespoons unbleached white flour
6 tablespoons + 1 1/2 cups lowfat milk or fat free half and half
2 cups low sodium chicken broth
2 bay leaves
Pinch or two-ground nutmeg
Freshly ground pepper to taste or as desired
4 cups broccoli florets
1 cup diced carrot
1 1/2 cups (packed measure) shredded reduced fat sharp cheddar cheese (regular sharp can be substituted)

1. Add olive oil to nonstick medium or large saucepan over medium heat. Add onion and cook about 4 minutes, add garlic and continue to cook about one minute more.
2. Blend Old Bay seasoning, if desired, and 3 tablespoons flour with 6 tablespoons of milk or fat free half and half then stir into the onion mixture in the saucepan. Quickly whisk in the remaining milk (1 1/2 cups) until smooth. Add chicken broth, bay leaves and nutmeg and bring to a simmer. Reduce heat to low and cook, uncovered, until thickened, about 10 minutes. Add pepper to taste as desired.
3. Meanwhile micro-cook the broccoli and diced carrots until just tender. Add vegetables to a food processor briefly to finely chop (you can use a knife if you don’t have a food processor). Add the broccoli and carrots to soup mixture and simmer about 10 minutes more. Discard bay leaves. Add cheese to the soup and whisk over medium heat until melted. If soup seems too thick, pour in additional chicken broth to achieve your desired thickness.
4. Spoon into cups or bowls as desired!

Per serving (if 6 servings): 230 calories, 15 g protein, 16 g carbohydrate, 11 g fat, 5.5 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 26 mg cholesterol, 2.5 g fiber, 326 mg sodium. Calories from fat: 43 percent.
Omega-3 fatty acids = .2 gram, Omega- 6 fatty acids = .6 gram

Fall Season–Apple Snack Cake
(Great for breakfast or an afternoon tea)

For more recipe and research on the health benefits of unpeeled apples, see FOOD SYNERGY, by Elaine Magee, MPH, RD

Elaine’s top selling books include:
• Tell Me What to Eat If I Have Diabetes
• Tell Me What to Eat If I Have Acid Reflux
• Tell Me What to Eat If I Have Irritable Bowel Syndrome
• Tell Me What To Eat If I Suffer From Heart Disease

Makes 2 9-inch rounds or one 9” x 13” rectangle.

NOTE: To make one 9-inch round, just cut ingredients in half.

Ingredients:
1 cup whole wheat flour
1 cup unbleached white flour
1 1/4 cup dark brown sugar, packed
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon salt
2 teaspoons ground cinnamon
1/2 cup canola oil
1/2 cup plain or vanilla yogurt
3 large apples, cored and cut into wedges
2 large eggs
6 tablespoons egg white (about 3 egg whites)
1 tablespoon vanilla extract
2 cups walnut pieces (optional)

Directions:
1. Preheat oven to 350-degrees. Coat and lightly flour 2 round cake pans or a 9” x 13” baking dish with canola cooking spray.
2. Add apple wedges to food processor and pulse briefly to create grated apples. Set aside.
3. Combine flours, brown sugar, baking powder, baking soda, salt, and cinnamon in large mixing bowl with electric mixer on low speed.
4. Beat in oil and yogurt, just until blended, then beat in apple pieces.
5. Add eggs and egg whites, one at a time, until blended in fully. Stir in vanilla and walnuts, if desired.
6. Pour batter into prepared pan(s) and bake until the center of the cake springs back when gently pressed (about 35 minutes for two round cake pans or 50 minutes for one rectangular pan).
7. Dust cake with powdered sugar or top with a small scoop of light vanilla ice cream if desired.

Per serving: 147 calories, 3 g protein, 23 g carbohydrate, 5 g fat, .5 g saturated fat, 1.5 g polyunsaturated fat, 3 g monounsaturated fat, 2 g fiber, 18 mg cholesterol, 268 mg sodium. Calories from fat: 30 percent.
Omega-3 fatty acids = .5 gram, Omega-6 fatty acids = 1 gram.

Play up those ORANGE vegetables rich in antioxidant compounds and boost your health on Halloween and through the winter months!

Baked Butternut Macaroni & Cheese
[From FOOD SYNERGY]

For 8 to 12 servings, just double the ingredients and use a 13” x 9” baking dish and if you LOVE crusty topping, you might want to double the Gingersnap topping!

Makes 6 servings

Ingredients:
1 pound fresh or frozen butternut squash cubes
1 medium acorn squash (1 1/2 pounds), halved lengthwise and seeded
2 teaspoons extra virgin olive oil
Freshly ground black pepper
Salt (optional)
1 cup fat-free half and half or whole milk
Freshly ground nutmeg
8 cups cooked whole grain macaroni or penne pasta
2/3 cup shredded Parmesan cheese
1/3 cup part-skim ricotta cheese
2 tablespoons whipped butter
¼ cup plain panko or bread crumbs
¼ cup ground gingersnap cookies

Directions:
1. Place butternut squash cubes in a microwaveable dish and microwave for 4 minutes, or until tender. Then place the acorn squash cut-side down on a microwaveable baking dish or plate and microwave for 8 minutes, or until tender.
2. Preheat oven broiler. Coat a foil-lined-jelly-roll pan and a 9” x 9” baking dish with canola cooking spray. Cut acorn squash into cubes, discarding the skins. Add all the cubes to a large bowl and drizzle with the olive oil. Spread on the prepared jelly-roll pan, season with the pepper and salt (if desired) to taste, and broil for 3 to 4 minutes, or until lightly browned in some areas. Reduce the oven temperatures to 350-degrees.
3. In a food processor, combine the squash and half-and-half or milk and process until smooth. Add the nutmeg and pulse briefly to blend well. Pour into a large bowl and stir in the pasta and Parmesan. Pour into the prepared baking dish. Dot with ricotta.
4. Add butter to small nonstick saucepan and cook over medium heat, stirring constantly, until nicely brown (it will smell like caramel). Add the bread crumbs and cookie crumbs and stir to combine. Sprinkle evenly over the pasta mixture. Bake for 30 minutes, or until heated through.

Per serving:
428 calories, 18 g protein, 74 g carbohydrate, 9 g fat, 4 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 17 mg cholesterol, 8 g fiber, 266 mg sodium (with no salt added to taste). Calories from fat: 19 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .8 gram
% Daily Value for:
Vitamin A = 63%
Vitamin C = 17%
Vitamin E = 6%
Vitamin B1 = 38%
Vitamin B2 = 20%
Vitamin B3 = 20%
Vitamin B6 = 28%
Vitamin B12 = 7%
Folate = 12%
Calcium = 24%
Vitamin D = 3%
Magnesium = 31%
Potassium = 15%
Selenium = 101%
Zinc = 28%

Slow Cooker Honey Curry Glazed Chicken

Cooler weather means the slow cooker comes out of hiding in the Magee house. A tasty hot entrée is only 5 minutes prep time away because that’s all the time you need to mix the honey curry glaze and combine it with the chicken in the slow cooker. Go workout or run some errands and in about 3 hours, it’s ready!

Ingredients:
3 tablespoons honey
2 tablespoons grainy mustard
1 tablespoon extra virgin olive oil
1 teaspoon curry powder, preferably Madras type
1/8 teaspoon freshly ground pepper (more to taste if desired)
1 tablespoon chicken broth, wine, beer or water
4 chicken breasts, boneless and skinless (rinse and pat dry with paper towel)
2 teaspoons cornstarch (optional)
2 tablespoons fat free half-and-half or whole or lowfat milk (optional)

Serving suggestions: cooked brown rice and dark green vegetables!

Directions:
1. Turn slow cooker on HIGH. Combine honey, mustard, olive oil, curry powder, black pepper and broth in a small bowl to form a glaze. Spoon glaze into the bottom of the slow cooker.
2. Lay chicken pieces in slow cooker and turn them over with fork to coat both sides with the glaze. Place the lid on top and cook for about 3 hours. (Cut into the largest breast in the thickest part to check that it is cooked throughout).
3. Remove chicken with slotted spoon from the slow cooker and place on serving platter. Cover with the glaze (and proceed to step five) or if a creamy glaze is desired, proceed to step four.
4. Pour the curry glaze into small nonstick saucepan and begin to heat over medium heat. Meanwhile in custard cup combine 2 teaspoons cornstarch with 2 tablespoons fat free half and half or whole or lowfat milk. Stir into glaze in saucepan and bring to a boil, stirring frequently, until nicely thickened (about 2 minutes).
5. About 20 minutes before the 3-hour mark, you can cook rice and vegetables if desired.

Yield: Makes 4 servings

Per serving (just chicken and glaze): 227 calories, 27 g protein, 14 g carbohydrate, 6.5 g fat, 1.5 g saturated fat, 3.5 g monounsaturated fat, 1 g polyunsaturated fat, 73 mg cholesterol, 0 g fiber, 244 mg sodium. Calories from fat: 26 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .9 gram

5-Minute Caprese Bites

This is a great end-of-summer appetizer because it is simple to make yet beautiful and features fresh basil and tomatoes from your garden!

Makes 8 servings

Ingredients:
16 slices whole wheat baguette or sourdough baguette, 1/4-inch thick
16 fresh basil leaves, and smaller leaves for garnish
16 slices vine ripened tomatoes, 1/4-inch thick
8 ounces fresh mozzarella cheese, cut into 8 slices then cut the slices in half
About 4 tablespoons Light Balsamic vinaigrette made with extra virgin olive oil if possible (or use 2 tablespoons balsamic vinegar and tablespoon extra virgin olive oil)
Black pepper to taste (optional)

Directions:
1. On a serving platter, lay out the slices of baguette. Top each with a fresh basil leaf and then a tomato slice (the basil helps keep the bread from getting too moist from the fresh tomato).
2. Top the tomato slice with one of the half slices of fresh mozzarella. After you have topped all of the baguette slices, drizzle Balsamic vinaigrette (or olive oil then balsamic vinegar) over the top of the mozzarella.
3. Sprinkle freshly ground pepper over the top if desired and top each appetizer serving with a small basil leaf if desired.

Per serving (2 Caprese Bites): 168 calories, 9 g protein, 15 g carbohydrate, 8 g fat, 4 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 23 mg cholesterol, 3 g fiber, 164 mg sodium. Calories from fat: 42 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .5 gram