National Oatmeal-Nut Waffle Day

Wecan, NIH, Oatmeal Pecan Waffles

Ingredients
Waffles
1 cup whole-wheat flour
½ cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated
1½ cup fat-free (skim) milk
1 tablespoon vegetable oil

Fruit Topping
2 cups fresh strawberries, halved
1 cup fresh blackberries
1 cup fresh blueberries
1 teaspoon powdered sugar

All berries may be substituted with frozen, thawed

Directions

1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; the mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter.
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.

Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Yield: 4 servings
Serving Size:
3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size)
Calories 340
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total Fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg

February 18, Crab Stuffed Flounder Day

Serves 6

Ingredients
6, 4 oz fresh flounder fillets
1/2 cup(s) celery, chopped
1/2 cup(s) chopped green onions
1 clove(s) minced garlic
4 Tbsp unsalted butter, divided
1/2 cup breadcrumbs
1 cup fresh crab meat
2 tablespoon(s) chopped parsley
1 egg, slightly beaten
Salt, black and red pepper to taste

Directions
1. Sauté celery, onions, and garlic in 2 Tbsp of melted butter.
2. Add breadcrumbs, crabmeat chopped parsley, and egg to sautéed vegetables. Mix well.
3. Season to taste with salt, black and red pepper.
4. Brush the flounder fillets well with additional melted butter, salt, and pepper the fillets.
5. Laying the fillets flat, place an equal amount of prepared stuffing on each fillet.
6. Roll the fillets ensuring that the stuffing mixture remains in the center.
7. Melt remaining 2 Tbsp of butter in shallow baking dish.
8. Place stuffed fish in a pan.
9. Cover and bake at 375 F for approximately 30 minutes or until the fish flakes easily.
10. Remove cover and bake an additional 5 minutes to brown.

Nutrient Analysis

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Cabbage Craze - National Cabbage Day

Cabbage: Nutrition. Selection. Storage

How to Select

Choose green cabbage heads with compact leaves that are heavy for their size.

How to Store

Refrigerate green cabbage for up to 7 days.

Nutrition Benefits

Fat-free; saturated fat-free; very low sodium; cholesterol-free; low calorie; high in vitamin C.

Top 5 Ways To Enjoy Cabbage

1. Drizzle and Enjoy. Cut up any type of cabbage, drizzle it with lemon and add a little salt for a mid-day snack.

2. Prime Pasta. If pasta is for dinner, increase your vegetable intake by tossing some thinly slice cabbage into your sauce.

3. Stir Fry. Cabbage has a mild taste and can be added to any stir fry.

4. Add Crunch to Your Lunch! Add extra crunch to your salads, soups, wraps, or sandwiches by topping them off with thinly sliced cabbage.

5. Slow-Cooked. Pump up the veggies on your hamburgers by adding slow-cooked cabbage, lettuce, tomatoes, pickles, and light mayo.

 CaramelizedCabbage with
Whole-Wheat Penne and Provolone
Cooking Light  

References:

Fruits & Veggies— More Matters, Cabbage