CF Healthy Eating

Prosciutto-Melon Wraps
2 Servings
8 slices prosciutto d’ Parma
8 mozzarella stick
8 thin slices cantaloupe
cayenne pepper

Place 8 slices prosciutto d’ Parma on a clean work surface. Place a mozzarella stick halve on the short edge of each prosciutto. Top each with a thin slice cantaloupe. Sprinkle the melon with ground cayenne pepper, if desired. Tightly roll the cheese and melon wedge up in the prosciutto slices until it resembles a cigar. Repeat with the remaining ingredients. Serve with a drizzle of honey or balsamic vinegar, if desired.

Nutrition per serving:
Calories (kcal) 347.56, Protein (g) 48.69, Carbohydrates (g) 12.59, Dietary Fiber (g) 0.70, Total Sugars (g) 5.87, Fat (g), Saturated Fat (g) 12.17, Trans Fatty Acid 0.00, Sodium (mg) 2392.83


Italian Pesto Sandwich
2 Servings
1 tablespoons prepared pesto
2 ciabatta rolls, halved lengthwise
4 ounces sliced deli ham
4 ounces sliced deli smoked turkey
1 small tomato, sliced
2 ounces provolone cheese

Spread pesto on cut side of bottom half of ciabatta roll. Divide sliced deli ham, sliced deli smoked turkey, sliced tomato and Provolone cheese between the roll halves. Top with remaining half of roll.  Melt 2 tablespoons butter in a 10 inch skillet over medium high heat. Place the sandwiches in skillet and cook until golden, about 3 minutes using a spatula, turning once.

Nutrition per serving:
Calories (kcal) 538.94, Protein (g) 39.15, Carbohydrates (g) 63.30, Dietary Fiber (g) 2.80, Total Sugars (g) 6.93, Fat (g) 16.74, Saturated Fat (g) 7.51, Trans Fatty Acid (g) 0, Sodium (mg) 1919.10

Sausage Pepper and Bean Bake
2 Servings
1 can (16 ounces) baked beans
2 (4 ounces) Italian sausage, chopped
¼ cup chopped roasted red pepper
¼ teaspoon dried oregano
1/4 cup shredded provolone cheese
1 package (11 ounces)
refrigerated breadsticks
2 tablespoons shredded provolone cheese

Preheat the oven to 375 F. Combine baked beans, Italian sausages, roasted red peppers, and dried oregano in a saucepot over medium heat and cook 5 minutes. Stir in provolone cheese. Divide the mixture between 2 ovenproof bowls or onion soup crocks. Unroll refrigerated breadsticks on a lightly floured work surface. Using a rolling pin, flatten 4 breadsticks then cut in half. Divide the cut breadsticks between the two bowls or crocks, forming a crisscross or lattice pattern. Sprinkle provolone cheese over the breadsticks. Place the bowls and the remaining breadsticks on a baking sheet and bake until the breadsticks are golden and the cheese is bubbling, about 15 minutes. 

Nutrition per serving:
Calories (kcal) 1186.93, Protein (g) 45.63, Carbohydrates (g) 130.00, Dietary Fiber (g) 13.00, Total Sugars (g) 27.31, Fat (g) 52.37, Saturated Fat (g) 21.48, Trans Fatty Acid (g) 0, Sodium (mg) 2865.33


Chocolate-Butterscotch Oat Cookies
2 Servings (about 20 cookies)
¾ cup all-purpose flour
½ teaspoon baking soda
¼ teaspoon cinnamon
¼ teaspoon salt
½ cup canned cannellini beans, pureed with ¼ cup water
½ cup packed light brown sugar
¼ cup granulated sugar
1 large egg
1 tablespoon corn oil
½ teaspoon pure vanilla extract
1 cup old-fashioned oats
¼ cup chocolate morsels
¼ cup dried butterscotch morsels

Heat the oven to 350 degrees F. Combine flour, baking soda, cinnamon and salt in a bowl. Meanwhile, in the bowl of an electric mixer on medium speed, beat pureed cannellini beans,  brown sugar and granulated sugar and beat to incorporate, about 30 seconds. Beat in egg, corn oil and vanilla extract. Add the flour mixture and beat 30 seconds. Scrape down the sides of the bowl. Stir in old-fashioned oats and chocolate morsels, butterscotch morsels. Drop one heaping tablespoon of dough batter on a greased baking sheet 2 inches apart and bake until golden brown and puffy, about 12 minutes. Remove to a cooling rack and let cool.

Nutrition per serving:
Calories (kcal) 1018.29 , Protein (g) 16.44 , Carbohydrates (g)183.10 , Dietary Fiber (g) 9.18, Total Sugars (g)107.51 , Fat (g) 27.39, Saturated Fat (g)13.08 , Trans Fatty Acid 0.01, Sodium (mg) 789.91