1 pound Yukon Gold potatoes, peeled and cut into 1½ inch chunks
1 pound sweet potatoes, peeled and cut into 1½ inch chunks
½ cup low-fat milk
2 tablespoons butter
1 teaspoon brown sugar
¾ teaspoon salt
¼ teaspoon freshly ground pepper
Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on high until the butter is mostly melted and the milk is warm, 30 to 40 seconds (alternately, place in a small saucepan and heat over medium until the milk is warm). Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.
Makes six servings, about 2/3 cup each, 151 calories
Adapted from Kitchen Treaty and Cooking Light
Looking for some healthier options for holiday meals? Waldo County General Hospital’s Journey to Health is offering free hands-on cooking classes from 5:30 p.m. to 7:30 p.m. in the Home Economics Room at the Troy Howard Middle School, 173 Lincolnville Ave., Belfast.
On Thursday, Nov. 7, the topic will be ‘Healthy Thanksgiving Sides” and on Thursday, Nov. 14, it will be “Healthy Thanksgiving Desserts.”
Space is limited so please register for one or both classes by Nov. 4. You may email: email@example.com or call 930-2514.
Would you like to enjoy Maine-grown organic fruits and vegetables all year long? Learn how you can with “kitchen shares.”
Based on the Community Supported Agriculture model, with kitchen shares you receive a share each month that includes an assortment of nine items from Cheryl Wixson’s Kitchen. She purchases farm-fresh fruits and vegetables from more than 40 Certified Organic Maine Farmers during the harvest season and then creates small batches of pasta and pizza sauces, condiments, jams, pickled vegetables, marinades, dressings and dry mixes.
There are currently pick-up locations in Bangor, Belfast, Blue Hill, Deer Isle, Ellsworth, Freeport, Portland, Rockport, Unity, Waterville and Yarmouth. And others can be added with a minimum of five shares per location.
The cost of the November to April kitchen share is $300 if you pick up and $390 for mail orders in Maine only.
2 large eggs
2/3 cup finely chopped shallots
1 tablespoon chopped flat-leaf parsley
¼ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup Parmesan cheese
1 tablespoon extra-virgin olive oil
Per serving: 130 calories
*Tips: To remove the seeds from summer squash, cut the squash in half lengthwise and scrape out the seeds with a spoon. To shred the squash, use the large-holed side of a box grater. We found that the squash browned up better when we placed it in a colander and let the liquid drain from the squash for several hours.
Head of Romaine lettuce, chopped up
Mix together 1pkg frozen sweet corn, 1 can low-sodium black beans, rinsed, ¼ cup cilantro, chopped, 1 TBL cumin, 1 TBL lemon juice, 1 TBL lime juice
Low-fat sour cream
Chopped red pepper
Mix together in a jar:
Juice of 4 limes.
½ cup cilantro
1 TBL honey
¼- ½ cup olive oil
1 TBL vinegar (preferably apple cider vinegar)
Add a Pico de Gallo layer
Eliminate the black beans and top with chicken or shrimp
Quinoa, though technically a seed in the herb category, has traditionally been considered a valuable member of the grain family. A sacred source of strength of the ancient Incas, it is enjoying a new popularity in theUnited States. This dish provides a complete protein and can stand along as a luncheon or light supper entrée.
1 ½ cups quinoa
1 ½ cups cooked black beans, rinsed if canned
1 ½ tablespoons red-wine vinegar
½ cup red onion
¾ cup finely chopped green bell pepper
2 pickled jalapeno chilies, seeded and minced (wear rubber gloves)
¼ cup finely chopped fresh coriander
5 tablespoons fresh lime juice, or to taste
1 teaspoon sale
1 ¼ teaspoons ground cumin, or to taste
1/3 cup olive oil
In a bowl, wash quinoa in at least 5 changes of cold water, rubbing grains and letting them settle before pouring off most the water, until water runs clear and drain in a large fine sieve.
In a saucepan of salted boiling water cook quinoa for 10 minutes.
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
Transfer quinoa to a large bowl and cool. Add beans, red onion, bell pepper, jalapenos, and coriander and toss well.
In a small bowl, whisk together lime juice, salt, and cumin and add oil in a stream, whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made one day ahead and chilled, covered. Bring salad to room temperature before serving.
In keeping with its mission to help its communities be the healthiest in America, two educators from Waldo County General Hospital’s Journey to Health lead an adult education class on eating healthier during the winter session of adult education at Belfast Area High School.
There were many different reasons why the students choose that class, including:
• “My husband has diabetes so I wanted to learn to cook healthier.”
2 cups canned low sodium white beans, drained and rinsed
1 tablespoon fresh lemon juice
2 tablespoons sesame seeds
2 tablespoons red wine vinegar
½ teaspoon Dijon mustard
2 tablespoons water
¼ cup chopped fresh basil
¼ cup chopped fresh cilantro
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a food processor until smooth. Add the basil and cilantro and pulse very briefly.
Makes two servings. 272 calories per serving.
1 box white cake mix