Cook Without Book

Yield:  4 servings (serving size: 1 1/2  cups)               Ingredients 1  (5-ounce) package gourmet salad greens (about 6 cups) 1  red pear, thinly sliced 1/4 cup   (1 ounce) crumbled blue cheese 3 tablespoons   fat-free raspberry vinaigrette (such as Maple Grove Farms) 2 tablespoons   finely chopped walnuts Preparation Combine first 3 ingredients in a large bowl. Add dressing, and toss gently. Spoon onto plates, and sprinkle evenly with walnuts. Nutritional Information Calories per serving: 98 Calories from fat: 47% Fat per serving: 5.1g Saturated fat per serving: 1.8g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 1.9g Protein per serving: 3.1g Carbohydrates per serving: 11g Fiber per serving: 2g Cholesterol per serving: 6mg Iron per serving: 0.7mg Sodium per serving: 140mg Calcium per serving: 72mg

                 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 1/2 tablespoons   butter 2 ounces   bittersweet chocolate, coarsely chopped 2 ounces   unsweetened chocolate, coarsely chopped 1 tablespoon   instant coffee granules 1 tablespoon   hot water 1 teaspoon   vanilla extract 1 1/2 cups   all-purpose flour (about 6 3/4 ounces) 1/2 cup   unsweetened cocoa 2 teaspoons   baking powder 1/8 teaspoon   salt 2 1/2 cups   sugar 1/2 cup   egg substitute 2  large eggs 1/2 cup   chopped walnuts 1/4 cup   semisweet chocolate minichips Preparation Preheat oven to 350°. Place butter, bittersweet chocolate, and unsweetened chocolate into a microwave-safe bowl; microwave at HIGH 1 minute or until chocolate is almost melted. Stir until smooth. Combine coffee granules and 1 tablespoon hot water, stirring until granules dissolve. Stir coffee and vanilla into chocolate mixture. ...

Yield:  6 servings (serving size: 1/2 cup)               Ingredients 1/2 cup   raisins 1/2 cup   apple juice 1 cup   finely chopped celery 1 cup   chopped Granny Smith apple 1/4 cup   coarsely chopped walnuts, toasted 2 tablespoons   fat-free mayonnaise 2 tablespoons   fat-free apple-flavored yogurt Preparation Combine raisins and apple juice in a microwave-safe bowl; microwave at HIGH for 30 seconds. Let stand 2 minutes; drain. Combine raisins, celery, apple, and walnuts in a medium bowl. Stir in mayonnaise and yogurt. Nutritional Information Calories per serving: 93 Calories from fat: 31% Fat per serving: 3.2g Saturated fat per serving: 0.2g Monounsaturated fat per serving: 0.7g Polyunsaturated fat per serving: 2g Protein per serving: 2g Carbohydrates per serving: 16.1g Fiber per serving: 1.6g Cholesterol per serving: 1mg Iron per serving: 0.5mg Sodium per serving: 60mg Cal...

Prep: 10 minutes; Bake: 25 minutes. Yield:  Makes 24 servings (serving size: 1 square)                Ingredients 1/4 cup   maple syrup 1/4 cup   coarsely chopped walnuts 1 cup   chopped pitted dates 1/2 cup   brown sugar 1/4 cup   granulated sugar 1  egg 3 tablespoons   butter, softened 1/2 cup   applesauce 1/2 cup   vanilla low-fat yogurt 1 1/2 teaspoons   vanilla extract 1 1/2 cups   all-purpose flour 3 cups   quick-cooking oats (not instant) 1/2 teaspoon   baking soda 1 teaspoon   salt 1 1/2 teaspoons   ground cinnamon Preparation 1. Preheat oven to 350°. 2. Mix all ingredients in a large bowl, stirring slowly with a wooden spoon until well combined. 3. Spray a 9- x 13-inch baking pan with cooking spray. Pour batter into pan, and spread evenly. 4. Bake 25 minutes or until just golden brown around edges. Cool and cut into squar...

                  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: 10 minutes; Cook: 15–20 minutes. Yield:  Makes 6 servings (serving size: 2 waffles, plus syrup) Ingredients 1 cup   all-purpose flour 1/2 cup   cornstarch 3/4 teaspoon   baking soda 1/2 teaspoon   salt 1 teaspoon   cinnamon 1/2 teaspoon   ground ginger Pinch ground cloves 1  large egg 1  large egg white 1 1/2 cups   low-fat buttermilk, well-shaken 3/4 cup   canned pumpkin 1/4 cup   dark brown sugar 2 tablespoons   canola oil 1/2 teaspoon   unsalted butter, melted 1/3 cup   chopped walnuts 2/3 cup   pure maple syrup Powdered sugar, for garnish Preparation 1. Preheat oven to 400°. Combine first 7 ingredients (through cloves) in a large bowl. Whisk together next 6 ingredients (through oil) in a medium bowl. Make a well in center of dry ingredients; add wet mixture. Stir just unti...

               Ingredients 1 cup   oat flour 3/4 cup   old-fashioned rolled oats 1/2 teaspoon   baking powder 1/3 teaspoon   baking soda 1/2 teaspoon   salt 1/2 cup   raw sugar 1/3 cup   canola oil 1/3 cup   plain soy milk 1/2 teaspoon   vanilla extract 1/2  ripe banana, cut into small pieces 1/4 cup   chopped walnuts or other favorite nut 1/3 cup   semisweet vegan chocolate chips (such as Tropical Source) Preparation 1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips. 2. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack. Nutritiona...

Yield:  serves 10 (serving size: 1/2 cup)                   Ingredients 4 pounds   sweet potatoes (about 6 large) Cooking spray 1/4 cup   maple syrup 2 tablespoons   brown sugar, divided 1/2 teaspoon   salt 1/4 cup   coarsely chopped walnuts 1 tablespoon   butter, softened Preparation Preheat oven to 350°. Place potatoes on oven rack or a baking sheet coated with cooking spray. Bake at 350° for 50 minutes or until tender. Cool. Peel potatoes and mash. Stir in syrup,1 tablespoon brown sugar, and salt. Preheat broiler. Spread potato mixture into an 11- x 7-inch baking dish coated with cooking spray. In a small bowl combine walnuts, 1 tablespoon brown sugar, and butter. Sprinkle walnut mixture over potatoes; broil 2 to 4 minutes or until nuts are lightly browned. Nutritional Information Calories per serving: 175 Calories from fat: 16% Fat per serving: 3.2g Saturated fat...

                          Inside this classic cake is a sweet streak of brown sugar and warm cinnamon with the nutty crunch of walnuts. Chop the walnuts to the size of small peas to ensure they are evenly distributed in the cake. Substitute pecans for walnuts, if desired. Yield:  16 servings (serving size: 1 slice) Ingredients 3/4 cup   packed dark brown sugar 1/3 cup   chopped walnuts 1 teaspoon   ground cinnamon 3 1/4 cups   all-purpose flour (about 14 1/2 ounces) 2 teaspoons   baking soda 1 teaspoon   baking powder 1/4 teaspoon   salt 1 1/2 cups   granulated sugar 10 tablespoon   butter, softened 3/4 cup   egg substitute 1 teaspoon   vanilla extract 1 1/2 cups   nonfat buttermilk Cooking spray Preparation Preheat oven to 350°. Combine brown sugar, walnuts, and cinnamon in a small bowl. Set aside. Lightly spoon flour into d...