Cook Without Book

Prep Time:  4 minutes Yield:  4 servings (serving size: about 2/3 cup berries and 1/4 cup maple cream)                   Ingredients 3/4 cup   fat-free sour cream 1/4 cup   maple syrup 1 cup   fresh blueberries 1 1/2 cups   fresh raspberries Preparation Combine sour cream and maple syrup in a small bowl; stir with a whisk. Combine berries, and spoon into dessert dishes; pour maple cream over berries. Nutritional Information Calories per serving: 140 Calories from fat: 3% Fat per serving: 0.4g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.1g Polyunsaturated fat per serving: 0.2g Protein per serving: 2.2g Carbohydrates per serving: 31.4g Fiber per serving: 4.1g Cholesterol per serving: 8mg Iron per serving: 0.6mg Sodium per serving: 64mg Calcium per serving: 86mg

Prep Time:  1 minute Cook Time:  10 minutes Yield:  2 servings (serving size: 1 fillet)                    Ingredients 1 tablespoon   maple syrup 1 tablespoon   hoisin sauce 1 teaspoon   Dijon mustard 1/4 teaspoon   coarsely ground black pepper 2  (6-ounce) salmon fillets (about 1 inch thick) Cooking spray Preparation Preheat broiler. Combine first 4 ingredients in a small bowl; stir with a whisk. Place salmon, skin side down, on a broiler pan coated with cooking spray. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes. Nutritional Information Calories per serving: 320 Calories from fat: 38% Fat per serving: 13.6g Saturated fat per serving: 3.2g Monounsaturated fat per serving: 5.8g Polyunsaturated fat per serving: 3.4g Protein per serving: ...

Yield:  Makes 4 servings (serving size: 1 sundae)                    Ingredients 1 tablespoon   plus 1 teaspoon pure maple syrup 1/2 teaspoon   chili powder 1/2 teaspoon   ground cinnamon 1/8 teaspoon   ground red pepper 1/4 cup   sliced almonds 1  pint vanilla light ice cream 1 cup   frozen pitted cherries 1/4 cup   English toffee pieces 2 ounces   bittersweet chocolate, melted and cooled Preparation 1. Preheat oven to 375°. Stir together first 4 ingredients (through pepper) in a small bowl. Add almonds, and stir gently until well-combined. Transfer to a parchment paper-lined baking sheet, and spread nuts in a single layer. Bake in middle of oven, stirring occasionally, about 6 minutes or until golden brown and fragrant. Remove parchment from pan, and let almonds cool on paper. Nuts will crisp as they cool. 2. Break nut mixture into pieces. Portion ice cream int...

                    Ingredients 1 1/2 cups   nuts 1/2 cup   maple syrup 1 tablespoon   butter 1 tablespoon   ground cinnamon 1 tablespoon   chili powder Sea salt Preparation Preheat oven to 350°. Coat a baking sheet with cooking spray and bake nuts for 10 minutes; remove to cool slightly. Heat maple syrup in a saucepan over medium heat, stirring constantly; bring to a low boil, and stir in butter. Add nuts, and stir until coated; let cool. Combine cinnamon and chili powder (less if you don't want it spicy) in a bowl. Remove nuts from the maple mixture with a slotted spoon, and toss in the spice mixture. Lay nuts on a baking sheet, and sprinkle with a little sea salt; let dry. Store in an airtight container for up to 10 days.

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...

Yield:  Makes 8 servings (serving size: 1 slice)                Ingredients 1  recipe prepared Perfect Pie Dough 1 1/2 pounds   sweet potatoes, baked and mashed 2  large eggs 2  large egg whites 1/2 cup   plus 1 tablespoon maple syrup 1/2 teaspoon   ground ginger 1/4 teaspoon   grated whole nutmeg 1/4 teaspoon   salt 2 tablespoons   turbinado or raw sugar 1/2 cup   pumpkin seeds Preparation 1. Preheat oven to 375°. Working with prepared dough, press down edges with floured fork tines, leaving 1-inch between crimping. Freeze 10 minutes or until firm. 2. Line bottom of dough with foil; top with pie weights. Bake in middle of oven 20 minutes or until set. Remove weights and foil, and return to oven. Bake 8-10 minutes more. Transfer to a wire rack; let cool. 3. Whisk together mashed sweet potato with whole eggs, 1 egg white, 1/2 cup maple syrup, ginger, nutmeg, and sal...

Yield:  8 servings (serving size: 1 potato and about 1 tablespoon maple butter)                   Ingredients 8  small sweet potatoes 1/4  stick unsalted butter 1/3 cup   maple syrup 1/2 teaspoon   kosher salt Preparation 1. Preheat oven to 450°. 2. Wash potatoes, and push a thin-bladed knife into the center of each 2-3 times. Place in a foil-lined pan, and roast until tender (about 1 hour). 3. Heat butter in a small saucepan over medium-low heat until melted. Add syrup, and cook until bubbly and sticky-looking. Keep warm. 4. Split each potato (use a fork for a homier appearance), drizzle with maple butter, and sprinkle with salt. Nutritional Information Calories per serving: 155 Fat per serving: 3g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 0.0g Protein per serving: 2g Carbohydrates per serving: 31g Fiber per serving: 3g Ch...

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...

Yield:  Makes 4 servings (serving size: 1/2 cup)                  Ingredients 1/4 cup   chopped pecans 6 tablespoons   maple syrup 1/4 teaspoon   orange zest 1  cinnamon stick 1/4 teaspoon   ground cloves 2  large sweet potatoes, baked Preparation 1. Preheat oven to 300°. 2. Place the pecans in a single layer on a baking sheet. Bake about 10 minutes or until pecans are fragrant and begin to darken. Remove from oven, and set aside. 3. In a small saucepan, combine maple syrup, orange zest, cinnamon stick, and ground cloves. Bring to a gentle simmer. Remove from heat, and let stand about 5 minutes. 4. Gently scoop out insides of the baked sweet potatoes, and place in a heatproof bowl. Using a potato masher or large fork, mash until there are no lumps left. Heat in microwave on HIGH for 3 minutes. 5. Remove the cinnamon stick from the warmed syrup, and discard. Pour the syrup over th...