Cook Without Book

Yield:  3 servings (serving size: 1 cup)                 Ingredients 1  (24-ounce) jar refrigerated red grapefruit sections (about 2 cups) 1 cup   sliced banana (about 1) 1 tablespoon   fresh chopped mint 1 tablespoon   honey Preparation Drain grapefruit sections, reserving 1/4 cup juice. Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill. Nutritional Information Calories per serving: 122 Calories from fat: 3% Fat per serving: 0.4g Saturated fat per serving: 0.1g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1.5g Carbohydrates per serving: 31.3g Fiber per serving: 3.4g Cholesterol per serving: 0.0mg Iron per serving: 0.6mg Sodium per serving: 2mg Calcium per serving: 26mg

                 Ingredients 1  package dry yeast (2 1/4 teaspoons) 1 teaspoon   sugar 1/2 cup   warm water (100° to 110°) 1 1/2 cups   plain low-fat yogurt 6 tablespoons   honey 1/4 cup   butter, melted and cooled 2 1/2 cups   whole-wheat flour 3/4 cup   chopped walnuts 1/2 cup   plus 2 teaspoons pumpkin seeds, divided 1/2 cup   plus 2 teaspoons sesame seeds, divided 1 tablespoon   salt 2 1/4 cups   all-purpose flour, divided Cooking spray 1  large egg white, lightly beaten Preparation Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Stir in yogurt, honey, and butter. Add whole-wheat flour, walnuts, 1/2 cup pumpkin seeds, 1/2 cup sesame seeds, and salt to yogurt mixture; stir well. Add 1 1/2 cups all-purpose flour, stirring to form a soft dough. Turn dough out onto a floured surface; knead until smooth and elastic. Add enough...

                Ingredients 1  recipe prepared Perfect Pie Dough 2 1/2 pounds   mixed pears (such as Bosc and Barlett), peeled, cored, and cut into eighths 1/2 cup   dried cranberries 1/3 cup   granulated sugar 3 tablespoons   all-purpose flour 1 tablespoon   fresh lemon juice 1/4 teaspoon   freshly ground nutmeg 1/4 teaspoon   salt 1/4 cup   cranberry granola 1  large egg white 2 tablespoons   turbinado or raw sugar 2 tablespoons   honey, warmed Preparation 1. Preheat oven to 375°. Lightly flour your fingers. With one hand, bring your thumb and index finger together on the edge of the crust of the prepared dough to form small peaks all the way around. Use your other hand to stabilize the pie plate. Freeze 10 minutes or until firm. 2. Toss together pears and next 6 ingredients (through salt) in a bowl. Spoon filling into dough, and sprinkle with cranberry granola....

Yield:  Makes 15 servings (serving size: 1 square)              Ingredients 3/4 cup   chunky, natural-style peanut butter 3/4 cup   honey 6 cups   crispy brown rice cereal 2/3 cup   chopped dried cherries Cooking spray Preparation Combine peanut butter and honey in a large pot; cook over medium-low heat until peanut butter and honey are melted (about 2-3 minutes). Add crispy brown rice cereal and chopped dried cherries to the mixture; stir until sticky. Press into a 9- x 13-inch pan coated with cooking spray. Chill in refrigerator 40 minutes. Cut into 15 (2 1/2 - x 3-inch) squares; serve. Nutritional Information Calories per serving: 201 Fat per serving: 7g Saturated fat per serving: 1g Monounsaturated fat per serving: 3g Polyunsaturated fat per serving: 2g Protein per serving: 4g Carbohydrates per serving: 32g Fiber per serving: 2g Cholesterol per serving: 0.0mg Iron per serving: 0.0mg Sodium ...

Prep Time:  20 minutes Total Time:  1 hour Yield:  Makes: 10 servings (serving size: 1 bar)                  Ingredients 1/3 cup   almond butter 1/3 cup   honey 2 cups   whole-grain cereal flakes 2 cups   oat and bran O's cereal 2 tablespoons   chopped, unsweetened dried cherries Preparation 1. Coat an 8-inch square baking pan with cooking spray. In a medium microwave-safe bowl, microwave the almond butter and honey on high for 30 seconds, then stir until blended. In a large microwave-safe bowl, combine the cereal flakes, O's, and cherries. Microwave on high for 1 1/2 minutes, stirring every 30 seconds, until warmed. 2. Gradually stir the almond butter mixture into the cereal until thoroughly and evenly coated. Press into the prepared pan. Refrigerate until set and firm. Cut into 10 bars. Nutritional Information Calories per serving: 144 Fat per serving: 5.1g Saturated fa...

Cantaloupe Soup with Mint Prep Time:  15 minutes Total Time:  2 hours Yield:  Serves: 4 (serving size: 1 cup) Ingredients 1  large cantaloupe (about 3 lb.) 1/4 cup   honey 1/2 cup   orange juice 1 1/2 tablespoons   finely chopped fresh mint, plus small sprigs for garnish, optional Preparation 1. Halve melon, scoop out seeds and remove rind. Cut flesh into large chunks. (You should have about 6 cups.) 2. Working in batches if necessary, combine cantaloupe, honey and orange juice in a blender. Pulse or blend until smooth. Transfer to a large bowl, cover and refrigerate until thoroughly chilled, at least 2 hours. 3. Just before serving, briskly whisk soup and stir in mint. Serve very cold, garnished with sprigs of mint, if desired. Nutritional Information Calories per serving: 147 Fat per serving: 0.0g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein p...

                  Ingredients 4 teaspoons   Honey 1 cup   Greek or plain whole-milk yogurt 2 1/4 cups   strawberries, sliced 1 cup   blueberries Chopped, toasted walnuts Preparation Whisk 4 teaspoons honey into 1 cup yogurt. Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls. Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts. Nutritional Information Calories per serving: 166 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 4g Protein per serving: 4g Carbohydrates per serving: 24g Fiber per serving: 4g Cholesterol per serving: 8mg Iron per serving: 1mg Sodium per serving: 32mg Calcium per serving: 101mg ...

                      Ingredients 1  package dry yeast (2 1/4 teaspoons) 1 teaspoon   sugar 1/2 cup   warm water (100° to 110°) 1 1/2 cups   plain low-fat yogurt 6 tablespoons   honey 1/4 cup   butter, melted and cooled 2 1/2 cups   whole-wheat flour 3/4 cup   chopped walnuts 1/2 cup   plus 2 teaspoons pumpkin seeds, divided 1/2 cup   plus 2 teaspoons sesame seeds, divided 1 tablespoon   salt 2 1/4 cups   all-purpose flour, divided Cooking spray 1  large egg white, lightly beaten Preparation Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Stir in yogurt, honey, and butter. Add whole-wheat flour, walnuts, 1/2 cup pumpkin seeds, 1/2 cup sesame seeds, and salt to yogurt mixture; stir well. Add 1 1/2 cups all-purpose flour, stirring to form a soft dough. Turn dough out onto a floured surface; knead until smooth and ...

Prep Time:  10 minutes Yield:  Makes 10 servings (serving size: about 1 cup)                   Ingredients 4 pounds   peeled sweet potatoes, cut into 1/2-inch wedges Cooking spray 1/4 cup   unsalted butter 1 teaspoon   chipotle powder 1/2 cup   honey 1/3 cup   fresh lime juice 1 teaspoon   kosher or sea salt Preparation 1. Preheat oven to 400°. Place potato wedges in a large bowl. Coat rimmed baking sheet with cooking spray, and set aside. 2. Melt butter in a saucepan over medium heat. Whisk in chipotle powder and remaining ingredients. Bring to a simmer, stirring constantly, and cook 3 minutes. 3. Pour glaze over potatoes, and toss to combine. Arrange in a single layer on prepared baking sheet. Use a rubber spatula to scrape bowl, drizzling remaining glaze over potatoes. Cover pan tightly with foil. Roast for 40 minutes. Remove foil, and baste potatoes. Bake, tossing every 10...

Prep Time:  5 minutes Cook Time:  10 minutes Yield:  1 serving                    Ingredients 1/2  whole wheat pita, split and cut into 8 pieces 1/3 cup   roasted mashed sweet potato 1 tablespoons   plain Greek-style low-fat yogurt 1/4 teaspoon   honey 1/8 teaspoon   dried chipotle chile powder 1/8 teaspoon   salt Preparation 1. Preheat oven to 350°. Arrange pita pieces on a baking sheet; bake at 350º for 10 minutes until crisp. 2. While pita bakes, combine sweet potato, yogurt, honey, chile powder, and salt in a small bowl; stir with a fork until smooth. Serve with warm pita chips.

Prep Time:  15 minutes Total Time:  25 minutes Yield:  6 servings                     Ingredients Cooking spray 2  large eggs 1/4 cup   honey, divided 1/4 cup   1% low-fat milk 1  slice whole wheat bread, crusts removed 2 cups   mashed baked peeled sweet potato 1 teaspoon   vanilla extract 1/2 teaspoon   ground cinnamon 1/4 teaspoon   ground allspice 2 tablespoons   chopped pecans 2 tablespoons   chopped crystallized ginger 1/4 cup   plain low-fat Greek-style yogurt Preparation 1. Preheat oven to 350°. Coat a 11/2-quart baking dish with cooking spray. 2. Combine eggs, 3 tablespoons honey, milk, and bread in a large bowl. Beat with a mixer at x speed until smooth. Add sweet potato, vanilla, cinnamon, and allspice; beat until smooth. Pour into prepared baking dish. Scatter pecans and ginger over top. Bake at 350° for 25 minutes until puddi...

                Ingredients 1 pound   large shrimp, peeled and deveined (21–25 count) 1  tablespoon, plus 2 teaspoons olive oil, divided 3/4 teaspoon   kosher salt, divided 1/4 teaspoon   freshly ground black pepper, plus more to taste Olive oil cooking spray 2 tablespoons   fresh lime juice 1 teaspoon   honey 1/2  small red onion, thinly sliced 1/4 cup   sliced fresh mint, divided 4 cups   arugula 8  (4-inch) seedless watermelon wedges 4 ounces   crumbled feta cheese Preparation 1. Preheat grill or grill pan to medium-high. 2. Toss shrimp with 2 teaspoons olive oil. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool. 3. In a small bowl, whisk together lime juice, honey, remaining 1/2 teaspoon salt, and more ...

                     Ingredients 1  pink grapefruit 3  oranges Fresh ginger 1 tablespoon   honey Garnish: fresh mint Preparation Peel and segment grapefruit and 2 oranges with a sharp knife. Juice remaining orange. Grate 2 teaspoons ginger, and whisk together in a small bowl with honey and the orange juice. Place citrus segments in a serving bowl, and drizzle with the honey mixture. Refrigerate 1 hour, and serve as is or over low-fat vanilla ice cream for a light dessert. Garnish with fresh mint, if desired.