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Avocado Tomato Salad
Ingredients:
3
ripe avocados
1 pint cherry or grape tomatoes
1 flavored feta cheese
2 Tbsp. olive oil
1 clove garlic, minced
Instructions:
1.
Mash
the avocados.
2. Cut
tomatoes in half.
3.
Combine
the avocados, tomatoes, minced garlic and crumbled feta cheese.
4.
Drizzle
the olive oil and add salt and pepper to taste.
5.
Serve
with sliced baguette, pita chips or French bread.
Serves
10-12 |
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Banana Flaxseed Bread
Ingredients:
2
- 3 very ripe bananas
2 eggs
¼ cup applesauce
¼ cup sugar
1 ½ cups whole wheat flour
1 tablespoon baking soda
1 tablespoon baking powder
½ teaspoon salt
½ cup ground flaxseed
½ cup chopped dates (optional)
Instructions:
1.
Combine all ingredients.
2.
Pour into a greased loaf pan.
3.
Bake at 350 degrees for 30 - 40 minutes.
4.
Check after 30 minutes with knife. If it comes out clean, it is
done.
Serves
12
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Basic Stir Fry
Ingredients:
1
Tbsp. low sodium soy sauce
1 ½ tsp. rice vinegar
8 oz. firm tofu, cut in bite-size triangles
½
cup water
1 Tbsp. lower sodium soy sauce
2 tsp. rice vinegar
1 tsp. dark sesame oil
1 clove garlic, minced
2 tsp. minced fresh garlic
1 small onion, sliced in rounds, rounds cut in half
4 cups fresh vegetables (1 cup carrots, 1 cup broccoli, 1 cup cabbage, 1
cup green pepper)
1 ½ tsp.
cornstarch, mixed with 1 ½
tsp. cold water
Instructions:
1. Combine 1 Tbsp. soy sauce with the 1 ½ tsp.
2.
Sprinkle over the tofu.
3.
Sauté in a nonstick skillet over medium-high heat until starting to turn
golden.
4.
Remove from pan and set aside.
5.
Combine the water, 1 Tbsp. soy sauce, 2 tsp. vinegar and sugar in a small
dish. Set aside.
6.
Heat the sesame oil in a nonstick wok or deep skillet.
7. Add garlic and ginger and sauté briefly, but do not let them brown.
8. Add the onion and fresh vegetables and stir-fry, tossing constantly, about
2 or 3 minutes.
9. Pour the water mixture over and reduce heat to medium low. Cover and
let steam for 2 to 3 minutes or until crisp.
10. Remove the cover and raise the heat to high.
11.
Add the cornstarch/water mixture and stir briefly until sauce thickens.
12. Stir in the tofu and heat through. Serve at once with steamed brown
rice.
Makes
5 (1 cup) servings.
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Berry Banana Smoothie
Ingredients:
1
cup low-fat plain yogurt
½ cup blueberries (fresh or frozen)
½
banana
2 Tbsp. wheat germ
Instructions:
Blend
all ingredients until smooth and creamy. If you use frozen fruit, no
ice is needed. Otherwise, blend with 2 ice cubes.
1
serving
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Black Bean Salad
Ingredients:
1
(15.5 oz) can of black beans
1 (11 oz) can of Mexicorn
½ cup of diced red bell pepper
1 medium tomato chopped
4 Tbsp. chopped cilantro
3 Tbsp. rice vinegar
Instructions:
1.
Drain and rinse the black beans and corn.
2. Chop tomato.
3. Chop cilantro.
4. Chop red bell pepper.
5.
Mix all together.
6. Sprinkle seasoned vinegar to taste over all.
7.
Serve on a bed of shredded lettuce.
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Blackberry Banana
Smoothie
Ingredients:
2
cups orange juice
1/3 cup vanilla low fat yogurt 1%
2 medium ripe bananas, cut into thirds and frozen
1/2 cup
fresh or frozen blackberries
Instructions:
In
a blender, combine all ingredients. Cover and process until
bended.
Serve immediately.
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Broccoli Cheddar
Quiche
Ingredients:
1
can chick peas
3 eggs
3 egg whites
1 cup frozen broccoli
1/2 cup
reduced fat cheddar cheese
Instructions:
1.
Drain, rinse and crush the chick peas, molding into a pie shell.
2.
Beat eggs and egg whites.
3.
Microwave froze broccoli as specified on package and add to egg mixture.
4.
Stir in cheddar cheese and empty into the crust.
5.
Bake at 350 for 1/2 hour,
or until a bread and butter knife comes out clean when stuck into the
middle of the pie
Serves
10.
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Butternut Squash
Lasagna
Ingredients:
1
tbsp. olive oil
3 cups onions, chopped
1 lb. mushrooms (baby Bella), sliced
16 oz. fat free and cholesterol free
vegetable broth
3 lbs. butternut squash- sliced 1/4
inch lengthwise
thyme, sage and salt and pepper to taste
3 lbs. ricotta cheese- part skim
4
cups reduced fat shredded mozzarella cheese
2 cups fresh grated parmesan cheese
3 egg yolks
2 egg whites
12 oz no boil lasagna noodles
Instructions:
1. Sautee
onions in olive oil, add mushrooms for last 2 minutes- transfer.
2.
In same skillet-
heat broth, add squash and some spices, cover and simmer
5 minutes.
3.
Uncover and cook until al dente.
4. Separately mix ricotta,
1/2 mozzarella
and most of the parmesan cheese with the rest of the seasonings.
5. Mix in egg yolks and whites.
6. Brush 11 x 13 casserole pan with oil.
7. Layer as follows:
- 1 cup ricotta cheese mixture
- noodles
- ricotta mixture
- some squash
-
1/2 mushroom
mixture
- mozzarella cheese
- noodles
- ricotta cheese mixture
REPEAT
8.
Cover with an oiled piece of foil and bake for 35 minutes.
9. Uncover and bake for another
1/2 hour.
10. Let set for 15 minutes.
11. Cut 3 x 4
Makes
12
servings
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Calzones
Ingredients:
1/2
whole wheat pizza dough
4 - 5 tbsp. ricotta and mozzarella cheese mixture
Add if you like:
Mushrooms
Pepperoni
Ham
Spinach
Instructions:
1.
Roll dough out on floured surface.
2. Add filling and fold over.
3. Coat with olive oil and bake at 350 for approximately 30 minutes.
4. Calzone should be light brown.
Makes
1-2 servings.
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Chocolate Banana Shake
Ingredients:
1
cup low-fat milk
1 banana
3 tbsp. powdered hot cocoa
Instructions:
Blend
all ingredients until smooth and creamy. Blend with 2 ice cubes.
1
serving
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Cinnamon Apple Wrap
& Roll
Ingredients:
1
1/2 tbsp.
sugar
1/2 tsp.
cinnamon
1 1/2 tsp.
vegetable oil
1
apple (1 cup chopped)
2 - 3 tbsp. low-fat vanilla yogurt
2 (6 inch) whole wheat tortillas
Instructions:
1.
Mix
sugar and cinnamon in small bowl. Pour 1 tsp. oil in small saucer.
2.
Wash and chop apples.
3. Add yogurt to apples, stirring to combine.
4. Lay tortillas flat on plate. Use fingers to lightly coat top side
with oil. Sprinkle with a spoonful of cinnamon sugar.
5. Flip tortilla so unoiled side is up. Using 1/4 of apple mixture, fill half of
tortilla, folding other half over mixture.
6. Heat 2 tsp. oil in frying pan on medium heat.
7. Place folded tortilla in pan and cook about 1 minute, or until lightly
browned. Flip to cook second side.
(If
oil starts to smoke, remove pan from burner for a minute and then
continue)
8. Remove from pan and cut in half.
9. Repeat with remaining tortilla.
Serves
4
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Fresh Fruit Tarts
Ingredients:
12
wonton skins
2 tbsp. sugar free fruit spread
1 1/2 cups diced fresh fruit
1
cup low fat vanilla yogurt 1%
vegetable spray
Instructions:
1.
Preheat
oven to 375 and spray muffin tins with vegetable spray.
2.
Press wonton skins into muffin tins allowing the corners to stand up over
the edges.
3. Bake wontons for 5 minutes or until they are lightly browned.
4. Remove from oven and carefully take each wonton "bowl" out of
the muffin tins and allow them to cool.
5. Warm fruit spread and lightly coat the bottom of each wonton.
6. Fill each bowl with the fruit adding rounded tablespoons of yogurt on top.
7. Garnish with a small piece of fruit.
Serve
immediately.
Makes
12 tarts
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Hummus Sandwich Spread
Ingredients:
14
oz. can of garbanzo beans (chick peas)
2 tbsp. olive oil
1/4 cup
Tahini (sesame butter)
1
lime
2 cloves garlic
Instructions:
1.
Drain
garbanzo beans and rinse.
2.
Mash beans and blend in olive oil.
3. Add tahini and blend well.
4. Mince garlic and add to hummus mixture.
5. Juice the lime and blend into hummus.
6. Spread on bread (like peanut butter)
Makes
4 sandwiches
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Peanut Butter Yogurt
Dip
Ingredients:
8
oz. low fat vanilla yogurt
8 oz. natural unsalted peanut butter
Instructions:
1.
Combine yogurt and peanut butter and mix well.
2. Serve with apple slices, carrots and whole grain pretzels.
Serves
6
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Pear Walnut Salad
Ingredients:
4
cups Mesculin Mix Salad greens
2 pears (Asian and Bartlett for varying color) sliced thin
1 cup caramelized walnuts
1
cup gorgonzola cheese
Instructions:
1.
Open
bag of Mesculin mix green and place in bowl.
2.
Wash and thinly slice the pears. Add to the lettuce.
3. Caramelize the walnuts: Sautee walnuts with 1 tbsp. butter, 2 tbsp.
brown sugar and a dash of vanilla until toasted. Add to a salad.
4. Crumble gorgonzola cheese and sprinkle on top of salad.
5. Dressing:
Combine
1/4 cup
extra virgin olive oil, 2 tbsp. balsamic vinegar and juice from 1/2 squeezed orange.
Serves
8
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Raspberry Gelatin Pie
Ingredients:
1
cup of raspberries
3 oz. package of raspberry flavored gelatin (can be sugar free)
1 cup boiling water
2
cups of ice cubes
1 graham cracker crust
2 cups fat-free Cool Whip topping
Instructions:
1.
Place
raspberries on the bottom of the prepared graham cracker pie crust.
2.
In a bowl, dissolve gelatin in 1 cup boiling water.
3. Stir for 2 minutes until completely dissolved.
4. Add 2 cups of ice cubes.
5. Stir until gelatin begins to thicken, removing un-melted ice cubes.
6. Pour gelatin over raspberries in crust.
7. Refrigerate until set.
8. Add whipped topping.
Serves
8
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Wholesome Whole Grain
Pilaf
Ingredients:
1/2
cup Bulgar Wheat
1/2 cup
brown rice (Minute Brown Rice is okay)
1/8 serving
whole wheat spaghetti- broken into small pieces
1 cup total of (chopped onion, celery,
carrot)
1 3/4
cups
liquid (low sodium broth/bouillon)
1 tbsp. olive oil
garlic powder to taste
thyme
or Italian seasoning to taste (at least a tbsp.)
Ingredients:
1.
In a Teflon coated pan, sauté vegetables and grains in olive oil
until grains are toasted and the onions are soft.
2.
Add seasonings and liquid, cover and reduce heat to simmer. Cook 15
minutes or until done.
Serves
4
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RECIPES with Nutrition Facts
