Rae Udy

RECIPES: Coffee Pot Apple Cider, Black Bean Layer Dip, Corn Chowder, Granola Fruit Cups

By Rae Udy

Fall weather and football just seem to go together and good food always makes a big play.
Coffee Pot Apple Cider is a fun beverage for football fans of all ages. One cup hot cider provides four percent of the daily recommended value of vitamin C and nine percent for iron.
Start your football watching with Black Bean Layer Dip with baked chips or crisp veggies for dipping. This is a very easy but elegant looking dish great for entertaining. Two tablespoons dip provides two grams each of protein and fiber.
After the game, warm up with a bowl of hot Corn Chowder from the crock pot. Start in a crock pot well before game time and set aside to simmer while you are enjoying the game. Each satisfying cup contains seven grams protein and 180 calories.
Choose a low-fat granola to make Granola Fruit Cups for the football finale. Melon balls and blueberries can be traded for your favorite fruit in this versatile, delicious dessert.
Good luck to your favorite team!

COFFEE POT APPLE CIDER
5 cups apple cider
5 cups cold water
¼ (one-quarter) cup brown sugar
1 Tablespoon whole cloves
2 sticks cinnamon, broken into pieces
Pour cider and water into base of a 10 cup coffer percolator. Place brown sugar, cloves and cinnamon stick pieces in the filter-lined basket. Percolate through the cycle. Serves 12.

BLACK BEAN LAYER DIP
2 fifteen-ounce cans black beans
½ (one-half) cup mild hot sauce
1 cup low-fat sour cream
½ (one-half) cup grated low-fat Cheddar cheese
½ (one-half) cup finely diced tomatoes
¼ (one-quarter) cup sliced black olives
2 Tablespoons chopped green onions with tops
Open beans and place in colander. Rinse with cold water and drain well. Place in blender container with hot sauce. Blend on low speed until mixed well and smooth. Spread bean mixture over the bottom of a ten to twelve inch serving dish, a pizza pan works great. Spread the sour cream carefully over beans. Sprinkle evenly with cheese and top with tomatoes, olives and onions. Cover with plastic wrap until ready to serve with baked corn chips or crunchy vegetables. Serves 12.

CORN CHOWDER
1 Tablespoon olive oil
1 small onion, peeled and diced fine
4 Tablespoons whole wheat flour
4 cups skim milk or soy milk
4 cups cold water
2 16 ounce cans whole kernel corn, drained
1 stalk celery, diced
2 medium potatoes, peeled and diced into small cubes
1 teaspoon fresh parsley, minced
½ (one-half) teaspoon dried oregano
¼ (one-quarter) teaspoon salt
Dash of pepper
Place oil in bottom of crock pot and turn on high. Saute onions until tender. Turn crock pot to low setting. Slowly stir in flour until blended. Gradually add milk and stir until smooth. Add water, corn, celery, potatoes and spices. Bring to simmer over low heat. Cook undisturbed for about three to four hours or until vegetables are tender. Yields eight servings.

GRANOLA FRUIT CUPS
2 cups low-fat granola
2 cups melon balls
2 cups blueberries
8 five-ounce plastic drink cups
1 cup low-fat vanilla yogurt
Place one-quarter cup melon balls in the bottom of each of the plastic cups. Sprinkle each cup with two tablespoons granola. Put one-quarter cup blueberries on top of granola. Layer each with two more tablespoons granola. Cover with plastic until ready to serve. Top with a dollop of low-fat vanilla yogurt to serve eight.