Winter Fruit and Vegetables: Recipes and Tips
Give your cold-weather menus a kick with interesting winter fruits and veggies.
Winter Fruit and Vegetable Recipes continued...
Yield: 4 servings
Per serving: 83 calories, 3 g protein, 10 g carbohydrate, 4 g fat, 0.6 g
saturated fat, 0 mg cholesterol, 4 g fiber, 50 mg
sodium. Calories from fat: 43%.
WebMD Weight Loss Clinic members: Journal as 1 serving medium dessert OR 1
serving fresh fruit + 1/2 cup sweetened cold cereal
This recipe makes individual desserts. You can make them ahead of time, pop
them in the microwave to warm them up, then top off with a cookie-size scoop of
light vanilla ice cream or frozen yogurt.
2 teaspoons lemon juice
2 cups fresh or frozen cranberries
2 tablespoons granulated sugar
1/2 cup whole-wheat flour
4 tablespoons less-fat margarine (use a brand with 8 grams fat per
tablespoon) or whipped butter
2 tablespoons lite pancake syrup
1/4 cup dark brown sugar, packed
1/2 teaspoon ground cinnamon
1 cup rolled oats
Pinch of salt
Light vanilla ice cream or frozen yogurt (optional)
- Preheat oven to 400 degrees. If you haven't already, cut pears (discarding
the core) into 3/4-inch pieces until you get about 5 1/2 cups. In a large bowl,
add pears and lemon juice and toss to coat pears well. Stir in cranberries and
2 tablespoons of granulated sugar.
- Divide pear mixture between eight, 8-ounce ramekins or custard cups.
- In a food processor, combine whole-wheat flour with margarine and lite
pancake syrup by pulsing for about five seconds. Add brown sugar, cinnamon,
oats and salt to food processor bowl and pulse until moist clumps form (about
five more seconds).
- Sprinkle topping evenly over the pear-cranberry mixture in the individual
baking dishes and bake until topping is golden (about 25 minutes). Let cool for
about 15 minutes, then serve warm, each topped with a mini-scoop of light ice
vanilla ice cream or frozen yogurt, if desired.
Yield: 8 servings
Per serving (not including ice cream): 195 calories, 4 g protein, 39 g
carbohydrate, 5 g fat, 0.6 g saturated fat, 0 mg cholesterol, 5.5 g fiber, 100
mg sodium. Calories from fat: 17%.
Recipes provided by Elaine Magee; © 2007 Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight
Loss Clinic and the author of numerous books on nutrition and health. Her
opinions and conclusions are her own.