APPLE CIDER SPICED. Typical Apple Cider Nutrition Information: Calories: Total Fat: 0g Cholesterol: 0mg Sodium: 27.62mg

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1 SPICED APPLE CIDER 1/2 GALLON APPLE CIDER 1 TABLESPOON WHOLE CLOVES 4 CINNAMON STICKS 1/2 ORANGE, cut into 2 slices CHEESE CLOTH (found in the baking section of Safeway with the utensils) CALORIES: 120 TOTAL FAT: 0g CHOLESTEROL: 0mg SODIUM: 25mg CARBOHYDRATES: 29g Serves: 8 1. In a square of cheesecloth, place the orange, cinnamon sticks and cloves and tie it into a bundle with a piece of string or another strip of cheesecloth. 2. In a large sauce pan add the cider and the spice-bundle and place on the stove. Turn the burner to medium heat. 3. Allow the cider to heat through for about minutes. If it starts to foam up, pull it from the heat and stir it until the foam dissolves, then return it to the stove. Serve hot. Typical Apple Cider Nutrition Information: Calories: Total Fat: 0g Cholesterol: 0mg Sodium: 27.62mg

2 GREEN BEANS WITH ALMONDS 1 1/2 POUND FROZEN GREEN BEANS 1 1/2 TABLESPOON BUTTER 1/2 TEASPOON LEMON JUICE 1/3 CUP SLICED ALMONDS 1/4 TEASPOON SALT CALORIES: 90.8 TOTAL FAT: 6.58g CHOLESTEROL: 4.6mg SODIUM: 71.1mg CARBOHYDRATES: 7.13mg Serves: Bring a large pot of water to a boil and cook the green beans according to the package instructions. If using fresh green beans cook for about 5-7 minutes or until tender. Drain and set aside. 2. In a sauce pan, heat the butter until it s melted. Add the green beans and coat them with the butter then set aside in a mixing bowl. Toss with the lemon juice and a little salt and pepper. 3. Reheat the same pan that was used to melt the butter in over medium high. Add the almonds and toast them until they re starting to turn a light golden brown (don t let them burn, they ll get bitter). Sprinkle the nuts over the beans. Serve warm. Typical Green Bean Casserole Nutrition Information: Calories: 95.8 Total Fat: 5.28g Cholesterol:.5mg Sodium: 288.2mg

3 POTATOES MASHED 3 POUNDS RED POTATOES 2 GARLIC CLOVES 1/4 CUP LOW FAT GREEK YOGURT 1/4 CUP 1% MILK 2 1/2 TABLESPOONS BUTTER 1 TEASPOON OREGANO 1/2 TEASPOON SALT 1/4 TEASPOON BLACK PEPPER CALORIES: TOTAL FAT: 3.87g CHOLESTEROL: 10.12mg SODIUM: mg CARBOHYDRATES: 28.35g Serves: 8 1. Wrap the garlic cloves in tin foil. Bake at 400ºF for minutes, until the garlic is soft when pressed. 2. While the garlic is in the oven, cut the potatoes into quarters and place them in a large saucepan. Fill it with enough water that they are covered by about an inch. Bring to a boil over high heat and then reduce it to low and allow them to simmer until tender (about 20 minutes- test with a fork). Drain the potatoes then return them to the pot. 3. When the garlic has finished cooking and has cooled enough to handle, remove the skins from the cloves and add the garlic to the potatoes. Use a fork to mash them together, then use a hand-mixer for a smoother texture. Stir in the yogurt, milk, herbs, salt and pepper until it s all thoroughly combined. Typical Mashed Potatoes Nutrition Information: Calories: Total Fat: 14.62g Cholesterol: 41.31mg Sodium: mg

4 SWEET POTATO CASSEROLE 2 POUNDS SWEET POTATOES 1/8 CUP MAPLE SYRUP (or brown sugar) 2 EGGS 1/4 TEASPOON VANILLA EXTRACT 1/2 CUP MILK (1%) For the topping: 1/4 CUP BROWN SUGAR 1/4 CUP FLOUR 1/2 TEASPOON CINNAMON 1 1/2 TABLESPOON BUTTER 1/4 CUP CHOPPED PECANS CALORIES: TOTAL FAT: 6.11gg CHOLESTEROL: 52.87mg SODIUM: 63.25mg CARBOHYDRATES: 22.5g Serves: 6 1. Preheat the oven to 400ºF 2. Pierce the sweet potatoes all over with a fork. Wrap them in tin foil, place on a baking sheet and bake for 45 minutes to an hour or until very tender. When they have been removed from the oven, turn it down to 350ºF. 3. When the sweet potatoes are cooled enough to handle, remove the skins with a knife or hands. Cut the potatoes into about 1-inch pieces and use a fork to finely mash them. Measure out 2 cups into a large mixing bowl. 4. In a small bowl, lightly beat the eggs with a fork until they re just mixed. Add the eggs, vanilla, milk, and brown sugar to the potato and mix thoroughly until it s smooth. Pour the potato mixture into a greased 8-inch round tin pan. 5. Mix the dry topping ingredients except the pecans together in a bowl. microwave the butter in a small bowl and at it a little bit at a time to the dry ingredients-- you may not need it all, the topping should be moistened and crumbly but not too wet. Sprinkle the topping over the sweet potato and then sprinkle the pecans on top. Bake for minutes. Serve warm. Typical Sweet Potato Casserole Nutrition Information: Calories: 335 Total Fat: 11.16g Cholesterol: 66.25mg Sodium: 108mg

5 SAUCE CRANBERRY 3 CUPS FRESH CRANBERRIES 1/4 CUP WATER 1/4 CUP WHITE SUGAR 1/2 CUP ORANGE JUICE 1/2 TEASPOON CINNAMON CALORIES: 46 TOTAL FAT:.08g CHOLESTEROL: 0mg SODIUM:.87mg CARBOHYDRATES: 12.31g Serves: 8 1. Combine the water and sugar in a large sauce pan and bring to a boil, stirring regularly until the sugar is dissolved. 2. Add the cranberries and stir. Allow to return to a boil then turn the heat down to medium-low. Listen for the cranberries beginning to pop (about 3-5 minutes). Add the rest of the ingredients and stir. 3. Allow the mixture to simmer for another minutes (the full 15 minutes will result in a more jelly-like sauce). Remove from the heat and chill in the fridge until ready to serve. *Note: It s best to make the sauce the night before to let the flavors meld together. Typical Cranberry Sauce Nutrition Information: Calories: Total Fat:.06g Cholesterol: 0mg Sodium:.75mg

6 SWEET PUMPKIN SOUP 1 (15oz) CAN PUMPKIN PUREE 3/4 CUP LIGHT COCONUT MILK 1 CUP LOW SODIUM VEGETABLE STOCK 1/3 CUP BROWN SUGAR 1/2 TEASPOON CINNAMON 1/2 TEASPOON VANILLA EXTRACT 2/3 CUP CRAISINS CALORIES: TOTAL FAT: 1.9g CHOLESTEROL: 0mg SODIUM: mg CARBOHYDRATES: 27.26g Serves: 6 1. Put all the ingredients together in a sauce pan and stir to mix thoroughly. 2. Heat on medium-high for about 7-10 minutes until the soup is hot all the way through. Add more seasoning to fit your personal taste. Typical Pumpkin Soup Nutrition Information: Calories: Total Fat: 7.53g Cholesterol: 22.75mg Sodium: mg

7 THYME ROASTED CARROTS 6 LARGE CARROTS 2 1/2 TABLESPOONS EXTRA VIRGIN OLIVE OIL CALORIES: 80.5 TOTAL FAT: 6.01g 2 TABLESPOONS FRESH THYME 1/4 TEASPOON BLACK PEPPER CHOLESTEROL: 0mg SODIUM: 48.16mg CARBOHYDRATES: 7.16g Serves: 6 1. Preheat oven to 400ºF. 2. Wash the carrots thoroughly. Cut the tops off, but do not peel them, then slice the carrots in half length-wise. Line a baking sheet with tin foil and lay the carrots out in a single layer. 3. Drizzle the olive oil over the carrots and flip them over to coat them as evenly with oil as possible. Sprinkle with thyme and pepper (to taste). 4. Bake for minutes until soft. Serve warm. Typical Roasted Carrots Nutrition Information: Calories: Total Fat: 9.51g Cholesterol: 0mg Sodium: 49.66

8 STUFFING CURRIED 1 1/2 CUP CORNBREAD 1 1/2 CUP SOURDOUGH BREAD 1 1/2 TABLESPOON OLIVE OIL 1/4 CUP YELLOW ONION 1/4 CUP GRANNY SMITH APPLE 1/4 TEASPOON SALT 1/8 TEASPOON BLACK PEPPER 1 CUP LOW SODIUM CHICKEN STOCK 1/4 CUP CRAISINS 1/2 TEASPOON CURRY POWDER CALORIES: TOTAL FAT: 8.9g CHOLESTEROL: 5mg SODIUM: mg CARBOHYDRATES: 64.7g Serves: 6 1. Crumble the cornbread, and cube the sourdough into small pieces and spread it on a baking sheet. Bake it in the oven preheated to 225ºF for about 20 minutes, stirring occasionally to make sure it s drying out. After removing the bread from the oven, add it to a large mixing bowl. 2. Preheat the oven to 350ºF. 3. In a large sauce pan heat the olive oil over medium-high heat and add the onion, apple, salt and pepper. Cook until the onions are beginning to get translucent (about 3-5 minutes). 4. Spoon the onion and apple mixture into the bowl with the bread. 5. In the same pan used for the onion, add the chicken stock, curry powder, dried cranberries, and any other herbs you would like to use. Heat until simmering. 6. Using a slotted spoon, remove the cranberries from the stock and add them to the bread mixture as well. Slowly add the stock to the ingredients in the mixing bowl stirring to make sure that they re combining evenly. You may not need all the stock (you don t want it to get too mushy). 7. Pour the mixture into a 7 x7 baking pan and press to even it out. Bake for minutes until the top is golden brown and crusty. Typical Stuffing Nutrition Information: Calories: Total Fat: 27.5g Cholesterol: 79.33mg Sodium: 1,828mg

9 HEALTHY APPLE CRISP 5 apples (of your choice) 1/2 teaspoon ground cinnamon 1/8 teaspoon nutmeg 1 1/2 cup quick cook oats 1/3 cup flour 3/4 cup brown sugar 3 tablespoons butter CALORIES: TOTAL FAT: 5.48g CHOLESTEROL: 11.5mg SODIUM: 36.62mg CARBOHYDRATES: 44.74g Serves: 8 1. Preheat the oven to 350ºF. 2. Rinse and peel the apples. Cut in half and then quarters and remove the core and seeds. Dice the apple slices into 1/4-inch pieces. 3. In a large bowl, mix together the apple, cinnamon, nutmeg, 1/4 cup of the brown sugar, and 1 tablespoon flour. Toss to make sure the apple is coated with the flour and spices. 4. Spray a 9 x9 square baking dish with cooking spray and pour in the apple mixture, spreading it evenly. 5. In another small bowl, mix the oats, remaining flour and brown sugar. Pour the melted butter over it and use a fork to mix it until the topping is crumbly. Sprinkle it over the apples and bake it on the middle rack of the oven for 40 minutes, until the top is golden brown/bubbly. 6. Allow to cool for about 15 minutes before serving. Typical Apple Crisp Nutrition Information: Calories: Total Fat: 11.96g Cholesterol: 30.5mg Sodium: 231mg