Pumpkin Corn Muffins

(Serves: 12)



3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil


Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

Daily Inspiration 


Sausage-Cheddar Balls

Yield: Makes 45



1 1/4 cups all-purpose flour

1/2 teaspoon coarse salt

1/4 teaspoon ground pepper

1/2 teaspoon cayenne pepper

1 1/2 teaspoon baking powder

2 cups grated cheddar (1/2 pound)

1 pound bulk breakfast sausage

1/2  large yellow onion, grated on large holes of a box grater

3 tablespoon unsalted butter, melted


  1. Preheat oven to 400 degrees. In a large bowl, whisk together flour, salt, pepper, cayenne pepper, and baking powder. Add cheddar and toss to coat. Add sausage, onion, and butter. With your hands, mix until well combined and roll mixture into 1-inch balls. Place balls, 1/2 inch apart, on a parchment-lined baking sheet. Bake until balls are golden and cooked through, 25 minutes. Serve warm.

Reprinted from Martha Stewart

Tip of the Day

Frozen grains. Try this kitchen time saving trick: Freeze leftover cooked brown rice, bulgur, or barley and heat later as a quick side dish.

Daily Inspiration


Mustard Greens, Shrimp, and Anchovy Pasta


Serves 4

Coarse salt

1/2 lb short whole-wheat pasta

1/2 lb medium tail-on shrimp, cleaned

1 bunch mustard greens (8 oz), stems removed, leaves torn into 3-inch pieces

3 anchovies, chopped

Zest and juice of 1 lemon

1/4 cup extra-virgin olive oil

Pinch red chili flakes

  1. Bring a large pot of well-salted water to a boil. Cook pasta according to package directions.
  2. When the pasta has just 30 seconds remaining, stir in shrimp and mustard greens. Cook until shrimp are opaque and greens are vibrant. Drain, reserving 1 cup pasta water, and return everything to pot.
  3. Stir in anchovies, lemon zest and juice, and oil. Slowly add pasta water to desired consistency. Season with salt and red chili flakes.

PER SERVING: 445 cals; 19g fat (3g sat fat); 120mg chol; 44g carbs; 1,660 mg sodium; 29g protein; 6g fiber

Preprinted from WHOLELIVING

Tip of the Day

Savvy take-out tactics. Stay on track with your health goals when eating out. Ask for dressings and sauces on the side so you can control how much you use!

Daily Inspiration


Corn and Cabbage Stir-Fry

(Serves: 10)


1 T. oil

1 lg. onion, coarsely chopped

1 med. head of cabbage, shredded

1/4 c. water

1 tsp. pepper

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. seasoned salt

16 oz. bag frozen corn, yellow or white (can substitute for 2 cups fresh off the cob)

Heat oil in large skillet over medium-high heat. Sauté onions for 2 minutes. Add cabbage, water, and all seasonings. Cook, stirring occasionally, until crisp tender (about 10 minutes). Add frozen corn and cook until hot (about 5 additional minutes).

Nutrition Facts Per Serving:

Calories 90, Total fat 2g, Saturated fat 0g, Carbohydrates 16g, Fiber 4g, Protein 3g, Sodium 160mg

Note: Corn gets a bad rap, but is actually very healthy. Corn provides B vitamins (energy), fiber (digestive health), vitamin C (immunity), and an excellent antioxidant-lutein (eye health).

Tip of the Day

Add in fruit at any meal! At breakfast, add bananas or raisins to cereal or yogurt. For lunch, top a salad with apple or orange slices. At dinner, toss pineapple chunks into a stir-fry or add dried cranberries to rice pilaf.

Daily Inspiration 


Raw Swiss Chard Salad

(Serves: 4)


1 bunch Swiss Chard, stems removed and thinly sliced

1 T. red wine vinegar

1/2 tsp. Dijon mustard

3 T. extra virgin olive oil

1 tsp. minced onion or shallot

1/4 tsp. sea salt

Freshly ground pepper to taste (about 1/4 tsp.)

1/2 c. goat cheese, crumbled

1/2 c. toasted pecans

4 ripe pears, unpeeled, sliced lengthwise

Place Swiss Chard in salad bowl. Combine red wine vinegar, Dijon mustard, extra virgin olive oil, onion or shallot, sea salt and pepper in a jar with a lid. Shake vigorously until well combined. Pour over Swiss chard and toss until leaves are well coated. Top salad with goat cheese, toasted pecans and pears

Nutrition Facts Per Serving:

Calories 400, Fat 30g, Saturated Fat 8g, Carbohydrate 29g, Fiber 7g, Protein 10g, Sodium 310mg

Note: This salad is high in folate, fiber, and vitamin E

Daily Tip

Support the bones that support you! Keep your body strong by meeting your calcium needs. Try drinking fat-free milk, calcium-fortified beverages, or eating low-fat yogurt.

Daily Inspiration


Black-eyed Peas and Spinach Salad


*Makes a satisfying lunch, thanks to protein rich peas!


1 tsp. sugar

1 tsp. vegetable oil

1 tbsp. salt

2 cups dried black-eyed peas

Salt and pepper

3 cups baby spinach

1 cup thinly sliced baby bella or cremini mushrooms

1 medium tomato, seeded and diced


  1. In a medium pot filled with 4 cups water, add first three ingredients. Bring to a boil.
  2. Meanwhile, in another bowl, rinse peas, picking out any discolored ones. Let soak in cold water for 10 minutes.
  3. When water is boiling, drain peas, and add to the pot. Cook, uncovered, for about 1 hour. (Check them periodically. If water runs low, add more hot water.)
  4. When peas are ready (they will be tender, and some black dots will come off and float), drain. Rinse with cold water to stop cooking, and sprinkle with salt and pepper. Set aside.
  5. Arrange spinach on a platter, and top with mushrooms and tomatoes. Mound peas in the center of the salad, and add dressing to taste.

For the Dressing:

Cook 1 to 2 slices bacon in a skillet until crisp. Remove skillet from heat and take out bacon, leaving grease in pan. When cool enough to handle, finely chop bacon. Return pan to stove and, over low heat, add bacon, 1 cup finely chopped red onion, 4 tbsp. white vinegar, 2 tsp. mustard, 1 tsp. black pepper, 1 tsp. sugar, 1 tbsp. ketchup and 1 tbsp. Worcestershire sauce. Lightly simmer over medium heat for about 7 minutes. Let cool, then dress salad.

Tip of the Day

Add in fruit. At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt.

Daily Inspiration 


Whole Grain Sweet Potato-Banana Muffins


(Serves: 9)


3/4 c. all-purpose flour

3/4 c. whole wheat pastry flour

1/2 c. brown sugar

2 tsp. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/2 large sweet potato, cooked, mashed (about 1/2 c.)

2 medium bananas, mashed (about 1/2 c.)

1/2 c. 1% milk

1/4 c. vegetable oil

1 large egg, beaten lightly


Preheat oven to 400 degrees. Whisk together first six ingredients (through ground cinnamon) in a large bowl, making a well in center of mixture. Combine remaining ingredients until blended. Add to dry ingredients, stirring just until moistened. Using ice cream scoop, portion batter evenly into lined muffin pans. Bake for 15 minutes. Remove from pan immediately and let cool on wire rack

Nutrition Facts per Serving:

Calories 220, Fat 7g, Saturated Fat 1g, Carbohydrate 39g, Fiber 3g, Protein 4g, Sodium 410 mg

Tip of the Day

Families who eat together eat better! Families who eat together enjoy many healthy benefits such as sharing good conversation and being better connected. Another benefit is that kids and teens eat better. They tend to eat more vegetables, fruit and milk products and less fatty foods and soda. Make it a habit to have at least three family meals together each week. Just be sure to keep that TV off. Watching television while eating together, can cancel out those healthy eating benefits.


Daily Inspiration X 2


“As your days, so shall your strength be.”

~Deuteronomy 33:25

“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.”

~ Josh Billings