11th recipe Southwestern Pumpkin Burgers

Southwestern Pumpkin Burgers

From EatingWell:  Summer 2002

Colorful, spicy and fragrant, these delicious burgers are right in style with the contemporary fondness for Southwestern foods, especially when served with Fresh Tomato Salsa.

Total Time: 1 hour6 servingsActive Time: 1 hour

PREPARATIONINGREDIENTS

• 6 teaspoons extra-virgin olive oil, divided
• 1 medium onion, chopped
• 1/2 cup finely chopped red or green bell pepper
• 1/2 cup fresh or frozen corn
• 2 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• Tomato Salsa, optional (recipe follows)
• 1/2 cup canned unseasoned pumpkin puree
• 1/2 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup toasted wheat germ
• 1/2 cup fine dry breadcrumbs
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 6 8-inch flour tortillas, (soft-taco size)
• 2 cups shredded lettuce

THIS RECIPE CALLS FOR:

• Tomato Salsa

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
2. Meanwhile, prepare Tomato Salsa, if using.
3. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
4. Preheat oven to 325°F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.)
5. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 3. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

NUTRITION

Per serving: 331 calories; 13 g fat ( 4 g sat , 7 g mono ); 8 mg cholesterol; 45 g carbohydrates; 12 g protein;6 g fiber; 638 mg sodium; 407 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Vitamin C (45% dv), Folate 34% dv), Selenium (30% dv), Calcium & Iron (20% dv), Magnesium & Zinc (16% dv).

Carbohydrate Servings: 3

10th recipe EatingWell's Pepperoni Pizza

EatingWell's Pepperoni Pizza

From EatingWell:  August/September 2006,EatingWell for a Healthy Heart Cookbook (2008)

Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We've topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

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6 servings

Active Time: 15 minutes

Total Time: 35 minutes

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INGREDIENTS

• 1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen
• 1 cup canned unseasoned pumpkin puree
• 1/2 cup no-salt-added tomato sauce
• 1/2 teaspoon garlic powder
• 1 cup shredded part-skim mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 2 ounces sliced turkey pepperoni (1/2 cup)

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PREPARATION

1. Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.
4. Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

TIPS & NOTES

• Make Ahead Tip: Use leftover tomato sauce and pumpkin to make a second batch of pizza sauce. Refrigerate for up to 5 days or freeze for 3 months.

• Shopping tip: Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

NUTRITION

Per serving: 280 calories; 6 g fat ( 3 g sat , 2 g mono ); 30 mg cholesterol; 35 g carbohydrates; 16 g protein;3 g fiber; 602 mg sodium; 153 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Calcium (25% dv).

Carbohydrate Servings: 2

9th recipe Apple Cupcakes with Cinnamon-Marshmallow Frosting (Halloween edition)

Apple Cupcakes with Cinnamon-Marshmallow Frosting

From EatingWell:  September/October 2009

Shredded apple replaces some of the oil and keeps the cake moist in these cinnamon-spiked cupcakes. There is a generous amount of fluffy marshmallow frosting to mound or pipe on top for a festive look. Be sure to frost them right after you make the frosting—it stiffens as it stands and becomes more difficult to spread.

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12 cupcakes

Active Time: 1 hour

Total Time: 2 1/2 hours (including cooling time)

INGREDIENTS

CUPCAKES

• 1 1/2 cups shredded peeled apples
• 1/2 cup diced dried apples
• 3 tablespoons packed light brown sugar, plus 3/4 cup, divided
• 1 teaspoon ground cinnamon, divided
• 1/3 cup canola oil
• 2 large eggs
• 1 teaspoon vanilla extract
• 3/4 cup whole-wheat pastry flour
• 3/4 cup cake flour
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup nonfat buttermilk

FROSTING

• 1 cup light brown sugar
• 1/4 cup water
• 4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
• 1/4 teaspoon cream of tartar
• Pinch of salt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon, plus more for garnish

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PREPARATION

1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray.
2. Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl.
4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.

TIPS & NOTES

• Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day. | Equipment: 12 (1/2-cup) muffin cups

• Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.

NUTRITION

Per cupcake: 267 calories; 7 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 48 g carbohydrates; 4 g protein;2 g fiber; 188 mg sodium; 73 mg potassium.

Carbohydrate Servings: 3

8th recipe Broccoli-Bacon Salad

Broccoli-Bacon Salad

6 servings, 1 scant cup each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1 clove garlic, minced
• 1/4 cup low-fat mayonnaise
• 1/4 cup reduced-fat sour cream
• 2 teaspoons cider vinegar
• 1 teaspoon sugar
• 4 cups finely chopped broccoli crowns , (see Tip)
• 1 8-ounce can sliced water chestnuts, rinsed and chopped
• 3 slices cooked bacon, crumbled
• 3 tablespoons dried cranberries
• Freshly ground pepper , to taste

PREPARATION

1. Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day.

• Tip: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

NUTRITION

Per serving: 89 calories; 4 g fat ( 1 g sat , 1 g mono ); 8 mg cholesterol; 12 g carbohydrates; 1 g added sugars; 4 g protein; 3 g fiber; 200 mg sodium; 193 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (30% dv).

Carbohydrate Servings: 1

2nd activity Volleyball

volleyball
volleyball is a very interesting sport there  are 3 main moves there will also be an instructional video posted soon ,it will have me explaining into further detail =-D
bumping- bumping is a very basic move you extend your armes and simpley ''bump'' the ball.
setting- you make a triangle with your hands about where your forehead is and push the ball up
spikes- every one who has ever seen volleyball knows what a spike looks like, you hit the ball very hard and again i will have a video posted to help you understand

1st Activity Yoga / Example 10/20/11/ Carson/Katie/Angela/Vicki/Allie/Michayla/Carmen

Hey viewers, this is Gsli here are some activites
activities- yoga,
*In yoga there are different types of poses you can perform. It reliefs stress and lets you obtain energy.
Here are some following stretches: Tree, Downward dog, and Asana.
Asana is a comfortable pose that offers a # of health benefits.

7th recipe EatingWell Power Salad

EatingWell Power Salad

Top of Form

2 servings, about 4 cups each

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

6 cups mixed, salad

<!1 cup shredded carrots

<!2 tablespoons red onion, chopped
1/4 cup dressing, such as Creamy Dill Ranch Dressing (recipe follows)

<!10 cherry tomatoes

<!4 slices roast turkey breast, cut up (3 ounces)

<!2 slices reduced-fat Swiss cheese, cut up (2 ounces)

PREPARATION

<!Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.

NUTRITION

Per serving: 180 calories; 4 g fat ( 1 g sat , 0 g mono ); 27 mg cholesterol; 19 g carbohydrates; 21 g protein;6 g fiber; 757 mg sodium; 956 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (70% dv), Folate (55% dv), Calcium (40% dv).

Carbohydrate Servings: 1