Some HEALTHY RECIPES

Apple berry cobbler

Dietitian's tip: This fruit cobbler is a lighter, fresher version of the fat-laden, biscuit-topped dessert.

SERVES 6

Ingredients

1 cup fresh raspberries
1 cup fresh blueberries
2 cups chopped apples
2 tablespoons turbinado or brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon lemon zest
2 teaspoons lemon juice
1 1/2 tablespoons cornstarch

For the topping
Egg white from 1 large egg
1/4 cup soy milk
1/4 teaspoon salt
1/2 teaspoon vanilla
1 1/2 tablespoons turbinado or brown sugar
3/4 cup whole-wheat pastry flour

Directions

Preheat the oven to 350 F. Lightly coat 6 individual oven-proof ramekins or souffle dishes with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional Analysis (per serve)

Calories	128	Cholesterol	0 mg
Protein	3 g	Sodium	115 mg
Carbohydrate	29 g	Fiber	4 g
Total fat	trace	Potassium	109 mg
Saturated fat	trace	Calcium	28 mg
Monounsaturated fat	trace

Recipe: Fattoush

Dietitian's tip: Fattoush is a traditional Lebanese salad seasoned with sumac, a tart, deep red spice made from the dried berries of the sumac bush. It can be found in Middle Eastern groceries and well-stocked supermarkets.

SERVES 8

Ingredients

For the dressing
1/4 cup fresh lemon juice
3 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon ground sumac (optional)
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper
7 teaspoons extra-virgin olive oil

2 whole-wheat (whole-meal) pita breads, 6 inches in diameter, torn into 1/2-inch pieces
1 head romaine lettuce, diced (about 4 cups)
2 tomatoes, seeded and diced
2 small cucumbers, peeled, seeded and diced
1 red bell pepper (capsicum) seeded and diced
3 green (spring) onions including tender green tops, minced
1 tablespoon chopped fresh mint
1/4 cup chopped fresh flat-leaf (Italian) parsley

Directions

To make the dressing, combine the lemon juice, garlic, cumin, sumac (if using), salt, red pepper flakes and black pepper in a blender or a food processor. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set the dressing aside.

Preheat the oven to 400 F. Spread the pita bread pieces in a single layer on a baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool. In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among individual plates. Top with the pita croutons, dividing evenly. Serve immediately.

Nutritional Analysis (per serve)

Calories	103	Cholesterol	0 mg
Protein	3 g	Sodium	238 mg
Carbohydrate	14 g	Fiber	3 g
Total fat	5 g	Potassium	289 mg
Saturated fat	1 g	Calcium	31 mg
Monounsaturated fat	3 g