Apple Cider Risotto Cheesecake

Apple Cider Risotto Cheesecake
Prep Time
8 hours
Number of Servings
Serves 16
Ingredients

Crust

  • 2 cups finely ground cookies such as ginger snaps (choose gluten-free options if gluten-free)
  • 4 Tbsp. melted butter

Risotto

Cheesecake

  • 16 oz cream cheese
  • 1 cup sugar
  • 4 large eggs
  • [q:1 1/2] cups sour cream
  • 1 Tbsp. vanilla
Directions
  1. For crust, combine cookie crumbs and melted butter, press into a greased spring form pan making sure to evenly go up the sides; refrigerate. For a firmer crust, bake for 8 minutes.
  2. To make the risotto, heat the apple cider to a simmer. Melt the butter and cook the rice until it starts to look a bit translucent. Once it starts to turn colors, add one cup of the hot apple cider, stirring continuously until all the liquid is absorbed. Continue adding the apple cider 1 cup at a time until all the liquid is absorbed. Remove from heat and cool. Set aside. Rice must be cooled before adding to cheesecake mixture.
  3. Preheat oven to 300 degrees. Bring 5 cups of water to a boil for a steam bath for cheesecake (reduce to simmer until needed).
  4. In a large mixing bowl, mix the cream cheese and sugar on medium until it is smooth and fluffy, about 5 minutes. Add the eggs one a time and mix each well, about 1 minute. Once eggs are mixed into batter, add the sour cream and vanilla mix just until blended. Gently stir in the cooled risotto until evenly incorporated. Pour mixture into the chilled crust.
  5. Place an oven safe dish on the lowest oven rack and pour the hot water into dish. Place the cheesecake pan on the middle rack. Bake for [q:1-1/4] hours. Turn oven off, leave door closed and let cheesecake continue to bake using the residual heat of oven for another 30 minutes. Remove cheesecake and cool on a cooling rack for 1 hour. Once the cheesecake is cool, cover and refrigerate for at least 4 hours. Cut into 12 – 16 pieces.
Nutrition Info
401 Calories, 6 g Protein, 93 mg Cholesterol, 49 g Carbohydrates, 24 g Total sugars (12 g Added sugars), 1 g Fiber, 20 g Total fat (11 g sat), 144 mg Sodium, [nutrition:2] Vitamin A, Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Iron, Phosphorus

Spring Vegetable Quiche

Spring Vegetable Quiche
A fantastic way to start a spring day!
Number of Servings
Serves 6
Ingredients
  • 1 Tbsp vegetable oil
  • 1 medium onion, chopped
  • 2 cups broccoli florets, steamed
  • 1 cups asparagus sliced at an angle
  • [q:1/2] cup button mushrooms, thinly sliced
  • [q:1/2] cup red bell pepper, diced
  • 1 clove garlic, minced
  • 4 large eggs, whisked
  • 4 oz feta cheese, crumbled
  • [q:1/2] tsp sea salt
  • 1 9-inch gluten-free pie crust, prebaked 10 minutes*
Directions
  1. Preheat oven to 350º.
  2. Heat vegetable oil in a large skillet over medium heat. Saute onion for 5 minutes, until soft. Add broccoli, asparagus, mushrooms, pepper, and garlic. Saute for 5 minutes.
  3. In a large bowl, combine eggs, feta cheese, and salt. Add sauteed vegetables and mix until blended. Pour into prebaked piecrust. Bake for 35 to 40 minutes or until cooked through. Allow quiche to cool for 30 minutes in pan before serving. 
Nutrition Info
310 Calories, 9 g Protein, 123 mg Cholesterol, 26 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 3 g Fiber, 19 g Total fat (7 g sat), 424 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin B2 (riboflavin), Vitamin K, [nutrition:2] Vitamin B12, Vitamin B6, Phosphorus, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Folate, Iron, Zinc

Chocolate-Raspberry Pots de Crème

Chocolate-Raspberry Pots de Crème
Prep Time
25 minutes prep time + chill time
Number of Servings
Serves 6
Ingredients
  • 1 (14-oz) can unsweetened coconut milk
  • 1 cup chopped dairy-free dark chocolate
  • 4 egg yolks
  • [q:1/8] cup honey
  • [q:1/2] tsp raspberry extract or 1 tsp vanilla extract
  • Whole raspberries, for garnish
  • Whipped cream, for garnish, optional
Directions
  1. Preheat oven to 325º.
  2. Arrange 6 small ceramic or ovenproof ramekins in a baking dish with sides at least 2 inches high.
  3. Whisk coconut milk until smooth over medium heat. Add chocolate and whisk constantly, until mixture is smooth and combined. Remove from heat and set aside.
  4. In a large glass bowl, whisk together egg yolks and honey until smooth. Pour milk mixture into egg mixture slowly, whisking constantly to combine the two. Add raspberry or vanilla extract and stir to combine. Evenly divide mixture among six ramekins.
  5. Place baking dish on middle rack in oven. Pour enough water in baking dish so it comes up about [q:1/2] to [q:3/4] of the way up the outside of the ramekins. Bake custards approximately 40 to 45 minutes, until top is set. (The inside will become more firm once chilled).
  6. Remove ramekins from oven. Set aside to cool. When cool, place ramekins in fridge and chill for four hours or overnight. Garnish with raspberries and whipped cream.
Nutrition Info
205 Calories, 3 g Protein, 26 g Carbohydrates, 2 g Fiber, 12 g Total fat (6 g sat, 4 g mono, 1 g poly), 42 mg Sodium, [nutrition:2] Copper, Iodine, Magnesium, Manganese, Phosphorus, Selenium

Chef’s Salad

Chef’s Salad
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • 8 cups organic salad greens
  • 1 cup all-natural sliced ham
  • 2 small potatoes, boiled and quartered
  • 2 hard-boiled eggs, peeled and sliced
  • 1 avocado, peeled and sliced
  • 1 cup cherry tomatoes, halved
  • [q:1/8] cup pitted, sliced black olives
  • [q:3/4] cup low-fat Ranch salad dressing 
  • Freshly ground black pepper
Directions
  1. Wash and dry salad greens. Place them in a large bowl.
  2. Gently toss in the ham, potatoes, eggs, avocado, tomatoes, and olives.
  3. Drizzle with salad dressing. Sprinkle black pepper over and serve.
Nutrition Info
376 Calories, 18 g Protein, 121 mg Cholesterol, 35 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 7 g Fiber, 18 g Total fat (5 g sat), 1,013 mg Sodium, [nutrition:5] Vitamin B6, Vitamin K, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin A, Vitamin B3 (niacin), Vitamin B12, Vitamin C, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Folate, Potassium, Zinc, [nutrition:1] Vitamin E, Calcium, Iron, Magnesium

Egg White Protein May Lower Blood Pressure

Egg White Protein May Lower Blood Pressure
Lynn Tryba
eggs ready to be beaten

High blood pressure (also known as hypertension), which afflicts 1 in 3 Americans according to the Centers for Disease Control, is sometimes referred to as a silent killer. Its symptoms are virtually undetectable without a measuring device. But, left unchecked, it can lead to heart attack and stroke, which can be debilitating at best and fatal at worst.

This most common cardiovascular disease occurs when the pressure of the blood flowing through your arteries is too strong, similar to an overinflated tire. Over time, this causes the arterial walls to deteriorate.

Lots of pharmaceutical meds exist to help manage high blood pressure but their side effects can be just as unwelcome, ranging from dizziness to erectile dysfunction and diarrhea to irregular or fast heartbeats, among others.

It’s no surprise then that many scientists are looking for remedies from the natural world. Among them is Dr. Zhipeng Yu of China’s Jilin University and his colleagues at South Carolina’s Clemson University.

The researchers recently released their findings at the 245th National Meeting & Exposition of the American Chemical Society in New Orleans, LA. The study shows that RVPSL, a peptide found in egg white proteins, contains an angiotensin-converting-enzyme (ACE) inhibitor.

High blood pressure can be caused by any number of conditions including obesity, smoking, eating too much salt or drinking too much alcohol, not enough exercise, or even heredity. The egg-white peptide, which the scientists heated to 200 degrees Fahrenheit, can help blocks the action of ACE which is known to raise blood pressure. This is the same effect produced by some blood pressure medications, such as Captopril, Vasotec and Monopril.

The science is still in the early stages with tests in human beings yet to come but Yu and his team are encouraged by their findings, so stay tuned. Besides, there’s nothing wrong with a good egg-white omelet in the morning, is there?

Sources

"New Evidence That Egg White Protein May Help High Blood Pressure," www.sciencedaily.com, 4/9/13

"Hypertension/High Blood Pressure Health Center," www.webmd.com

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Smoked Salmon Quiche with Shallots and Dill

Smoked Salmon Quiche with Shallots and Dill
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • 1 pie crust, thawed but not baked*
  • 4 large eggs
  • 1 cup low-fat milk**
  • Salt and freshly ground black pepper to taste
  • 2 tsp olive oil
  • 1 Tbsp chopped shallots
  • 8 oz smoked salmon, cut into small pieces
  • 1 cup shredded low-fat Swiss cheese
  • 2 Tbsp chopped dill
Directions
  1. Preheat oven to 400°.
  2. If crust isn’t already in a pie pan, place it in a 9-inch pie plate. Set aside.
  3. Whisk together eggs, milk, and salt and pepper to taste.
  4. Heat olive oil in a small pan. Add shallots and saute until cooked through. Remove shallots from pan and let them cool. Add shallots, salmon, cheese, and dill to egg mixture. Stir to combine.
  5. Pour mixture into crust. Bake 45 minutes, or until quiche is set and a knife inserted in center comes out clean. Serve immediately.
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