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Hi everyone! Thanks for following me so far, but I have moved. You can now find even more healthy recipes (plus more!) at ripeniowa.com

Thanks,
Adrienne

Pork chops with Blackberry Wine Reduction Sauce

I absolutely love this sauce recipe. You can make it using almost any combination of ingredients.

I've used strawberries, cherries, dried cranberries, and apricots, but so far, blackberries are my favorite.

Blackberries aren't exactly in season, but I've found that frozen works just fine because they are just as nutritious and they are cheaper.

Don't be scared by the reduction. It isn't some fancy schmancy Le Cordon Bleu gourmet trick that only Julia Childs can master. It's actually pretty simple. Reduction is simply the process of reducing (and thickening) liquids using heat to make a more concentrated sauce. It sounds pretty hard core, but trust me, it isn't. Make this for your next dinner party, and it'll surely be a hit.  

You can add a reduction sauce to any sort of protein, but if you live in Iowa it would be dumb not to go with pork.  Fairway has never let me down in this department. I prefer bone-in chops because I think they are easier to cook, and in my opinion, tastier.

I don't trim the visible fat with pork chops like I do with all other meats because I feel that the fat helps it cook and stay nice and moist. I do however, make sure I trim all the fat after it is cooked. I'm probably adding some unnecessary calories here, but I don't care.  Sometimes taste is more important. I'll do some extra sit-ups next time I think about it, okay?

This dish has a hefty dose of protein and the berries make it a great source of Vitamin C and antioxidants.

Good luck and enjoy!

Ingredients
Pork Chops

• 2 bone-in pork chops (3/4-1 inch thick)
• 2 TB olive oil

Sauce

• 1 container of blackberries (about two cups)
• 1/2 cup red wine (I used Cabernet Sauvignon)
• 1/2 cup balsamic vinegar
• 1 TB honey
• 1/2 tsp brown sugar

Sauce Directions

• Add all ingredients to a medium sauce pan.
• Cook on high until the sauce comes to a boil.
• Reduce the temperature to medium heat.
• Stir occasionally to prevent burning and cool until the sauce thickens and reduces by half (about 15 minutes).

Pork Chop Directions

• Preheat oven to 400.
• Add olive oil to large oven safe pan (if handle isn't oven safe, wrap it with foil).  
• Bring to high heat.
• Arrange chops in the large pan-be careful as there might be some oil spattering
• Cook for about two minutes. 
• Flip chops over and cook for one minute (chops should be lightly browned). 
• Pour 1/4 of the blackberry sauce over the chops. 
• Transfer the whole pan to the oven and cook for eight to 10 minutes. 
• Add another 1/4 of the sauce halfway through cooking. 
• They are done when they reach an internal temperature of 150. 
• Serve with remaining blackberry sauce. 

Serves 2

Calories: 415.5

Total Fat: 19.3

Saturated Fat: 3.8

Cholesterol: 45.6

Sodium: 61.5

Potassium: 562.8

Total Carbohydrate: 36

Dietary Fiber 7.7

Sugars: 8.6

Protein: 17.1

Vitamin C: 51.5%

Pineapple Angel Food Cake Topping

Angel food cake is probably one of the healthiest desserts you can get. It is low in calories and sugar, and it has no fat! How can you go wrong with that?

For this cake, I used a Betty Crocker recipe (which can be found here), but I'm sure any old type of angel food cake will do. If you don't feel like making one from scratch, Hy-Vee makes an excellent version and it is cheap too.

I like pineapple with my angel food cake. Unfortunately pineapples aren't exactly in season in Iowa right now, but canned works fine.

Pineapples have no cholesterol, and negligible amounts of fat and sodium. They deliver rich amounts of Vitamin C, which is a powerful antioxidant that protects the immune system and macular degeneration (vision loss).

So enjoy this nutritious dessert. It's worth it!

Ingredients:

• 1/2 fresh pineapple or two cups canned (diced)
• 1/4 brown sugar (or brown sugar substitute)
• 2 TB dark rum
• 2 TB Chambord
• 1/2 TB lemon juice
• Raspberries (optional)
• Whipped topping (optional) 

Directions:

• Combine all ingredients in a small pan.
• Cook on medium high for about ten minutes until the pineapple is cooked thoroughly and the mixture thickens slightly.
• Once the cake has cooled, spread the mixture on top of the cake.
• Serve with fresh raspberries and whipped topping.

Serves 16

Nutritional Information (cake plus pineapple topping)

Calories: 167.3

Fat: 0.1g

Cholesterol: 0

Sodium: 61.5

Potassium: 29.8

Carbs: 37.6

Fiber: 0.2

Protein: 0.1

Vitamin C: 4.5%

Iron: 4%

New Year's Eve Citrus Pomegranate Sangria

This is a fun spin on sangria that uses white wine instead of red, and adds champagne.

Pomegranates are plentiful this time of year. Don't be intimidated by them. They are surprisingly good and full of nutrients and antioxidants. Plus, a new study shows that they may help in fighting off breast cancer. They are a versatile fruit and can be enjoyed in salads, soups, and desserts.

I've avoided them for some time because the tart little seeds are annoying to get to. But, with YouTube to the rescue, I've found a great tutorial to explain how to better remove the seeds without the fuss and mess.

The combination of citrus and pomegranates gives this fruity cocktail a tarty, colorful kick and jam packs it with Vitamin C, which helps ward off colds, stroke, and helps with skin aging. Who wouldn't like that?

I hope you enjoy this drink. We had it over New Years and it was quite the hit. Keep in mind that this recipe makes a large batch, so make sure you share it with plenty of friends. TRUST ME.

Alcohol isn't really the healthiest beverage you can consume for obvious reasons, but when consumed in moderation it can be okay. In fact, some research shows that one glass of wine a day is actually a good thing. So, make sure you share.  Enjoy!

Ingredients:

• 2 limes (sliced)
• Juice from 1 lime
• 1/2 orange (sliced)
• Juice from 1/2 orange
• 1/2 lemon (sliced)
• Juice from 1/2 lemon
• 1/2 pomegranate
• 1/2 cup of brandy
• 1 bottle of champagne
• 1 bottle of chardonnay
• 1/2 Splenda (or other sugar substitute)
• 1 cup of club soda
• 1 large glass pitcher
• Ice
• Garnish with mint (optional)

Directions:

• Fill the pitcher with plenty of ice (about halfway)
• Slice the lime, lemon and orange halves and place them in the bottom of the glass pitcher.
• Remove the seeds from the pomegranate half and place them in the bottom of the pitcher.
• Pour the juice of the lime and lemon and orange halves into the pitcher.
• Gently pour the champagne, chardonnay and brandy into the pitcher.
• In a separate bowl, mix the club soda and Splenda until the sugar substitute is completely dissolved.
• Pour the mixture into the pitcher.

• Gently stir and serve!

Serves 8

Nutritional Information:
Calories: 164.4
Total Fat: 0
Cholesterol: 0
Sodium: 14mg
Potassium: 103.7
Total Carbs: 7.3
Dietary Fiber: 0.1g
Sugars: 0.5g
Protein: 0.2g
Vitamin C: 16.3%
Manganese: 21.6%

Megan's Panini Sandwiches

Paninis (or panino for one sandwich) are flattened, crisp grilled sandwiches that are typically made using sandwich presses or grills, which give them beautiful grill marks and ridges. Don't fret if you don't have a panini press--I don't either. You can improvise by using everyday kitchen tools to make a restaurant-quality (and healthy!) panino.

You can use a George Forman grill or any type of skillet or grill pan.

If you are using a skillet or grill pan, you will need something heavy to lay on top of the sandwiches to press them down. You can use a small, heavy skillet (which is what I normally do) or any other type of weighted object. I've seen cooks wrap a brick with a kitchen towel or aluminum foil to use as a press.

I got this recipe from my good friend Megan, who makes this recipe all the time. She uses all sorts of different ingredients depending on her mood (and you should too!), but this is her favorite.

The artichoke hearts give this recipe an earthy kick, and also deliver great sources of fiber, Vitamin C, and potassium. These nutrient loaded veggies from the Mediterranean are very low in calories and fat, but make sure you get them packaged in water rather than oil. You can save up to 100 calories and 9 grams of fat by switching to the water-packed cans. Enjoy!

Ingredients:

• 4 pieces of 100% whole wheat bread
• 2 TB Dijon mustard
• 6 slices of mesquite barbeque chicken from the deli
• 2 slices of havarti plain cheese from the deli
• 1 small Roma tomato (thinly sliced)
• 1/8 red onion (thinly sliced)
• 1/4 cup of canned artichoke hearts (chopped)
• 4 fresh basil leaves
• Salt and pepper to taste
• Cast iron skillet, grill pan, panini press, or George Forman grill.

Makes two sandwiches.

Directions:

• Heat cast iron skillet to medium high heat
• Lightly cover one side of each piece of bread with Dijon mustard
• Layer bread with chicken, cheese, tomato, onion, artichoke hearts, basil, salt and pepper, until you have two complete sandwiches.
• Place the sandwiches in ungreased skillet.
• Place another skillet on top of the sandwiches to gently flatten and press them.
• Cook for 1 to 2 minutes on each side, watching carefully so they do not burn.
• They are complete when the bread has browned and the cheese has melted.

Nutritional information:

Calories: 353.6

Total Fat: 11.6g

Cholesterol: 70.mg

Carbohydrates: 30.2

Dietary Fiber: 11.4g

Sugars: 0.8g                                                                                   

Vitamin A: 16.9%                                                                                               Megan and her panino

Vitamin C: 6.2%

Calcium: 45.6%

Iron: 6.0%

Smoked Salmon Dip

This recipe is adapted from Sunset magazine (for the original recipe click here).

Though the original recipe is fabulous, I decided to change it because I don't like the bitterness of Greek yogurt and I thought it needed a little extra flavor. Adding lemon juice and chopped capers adds a little tartness that brings out the smokiness of the fish.

Salmon is a great source of Omega-3 fatty acid, which has many proven heart-protective benefits. In fact, the American Heart Association recommends we eat up to two servings of salmon a week.

When making this dish, if you can't remove all the tiny little bones, don't worry about it. They are completely edible and deliver high levels of calcium. This creamy dip is not only light and delicious, but offers a powerful punch of nutrition. Enjoy!

Ingredients:

• 7.5 oz canned smoked salmon (drain and remove large bones and skin)
• 3 oz (or 1/2 container) of plain nonfat yogurt
• 1 TB red onion (diced)
• 2 TB green onion (diced)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 TB capers (chopped)

Combine all ingredients in a medium serving bowl. Let chill for 1 hour. Serve with whole wheat crackers or vegetable sticks. Serves 4 (1 serving is about 3 TB).

Nutritional Information:
Calories: 72.3
Total fat: 1.9g
Cholesterol: 19.4
Sodium: 371.5mg
Potassium: 70.8
Total Carbs: 2.9g
Dietary fiber: 0.2g
Sugars: 1.7g
Protein: 10.6
Calcium: 4.5%
Riboflavin: 3.5%
Vitamin C 8.7%

Two Ingredient Cupcakes (Cherry Chip)

I snagged this lovely and simple recipe from a friend who attends Weight Watchers meetings.

These tasty guys contain only TWO ingredients and they are only 80 calories.

All you need is any type of cake mix and any type of diet soda. I've tried all sorts of combinations, but this one is my new favorite. Enjoy!

Ingredients:

• Betty Crocker Super Moist Cherry Chip cake mix
• 12 oz can of Diet Cherry 7-Up

Directions:

• Preheat oven to 350 degrees (or whatever the box says).
• Using a mixer, mix cake mix and soda in a large bowl.
• Fill muffin tins
• Follow directions on box for cooking times (roughly 20-22 mins)

Makes 24 cupcakes

Nutritional Information:

Calories: 80

Total Fat: .8

Sodium: 151.6 mg

Potassium: 12.5 mg

Carbohydrates: 17.5 g

Dietary fiber:0.1 g

Sugar: 9

Protein: 1

Calcium: 2%

Iron: 2%
Weight Watchers Points: 2