Gingered Flank Steak
1/4 cup red wine, dry
3 tablespoons tamari, low-sodium
3 tablespoons Worcestershire sauce
2 tablespoons lemon juice
1 tablespoon ginger root, fresh, peeled and minced
2 garlic cloves, minced
2 teaspoons fructose
1 16 oz. flank steak, abt 1/2-in thick
1. Preheat broiler.
2. Combine first 7 ingredients (to steak) in small saucepan; stir well.
3. Place steak on a broiler pan coated with cooking spray. Brush steak with 1 T wine mixture and broil for 6 min. Turn steak; brush with 1 T wine mix. Broil 6 min or until desired doneness. Let stand 5 min before slicing.
4. Bring remaining wine mix to a boil; cook 5 min until reduced to 1/4 cup.
5. Cut steak diagonally across grain into thin slices. Serve with wine sauce.
Prep: 5 min
cook: 17 min
Serving= 3-oz steak & 1 Tbsp sauce
Chilled Peach Soup with Basil Whipped Cream
8 peaches, ripe, peeled, pitted , cut into quarters
4 cups white wine, sweet
1/4 cup sugar
1 pinch salt
1 cup heavy cream
BASIL WHIPPED CREAM
1 cup heavy cream
1/4 cup confectioners sugar
2 tablespoons basil, fresh, minced
1. Combine peaches,wine, sugar and salt in a small stock pot. Bring to a simmer over medium heat. Cook until liquid reduces by a third.
2. Transfer ingredients from pot into a blender. Blend until smooth. Keep lid slightly ajar to prevent steam pressure build up.
3. Strain pureed liquid through fine mesh sieve. Pour back into pot and, over low heat, add the heavy cream stirring to incorporate. Heat 2 minutes.
4. Cool soup to room temp and refrigerate at least 4 hours or overnight.
5. BASIL WHIPPED CREAM: Whip cream and sugar in a mixer until stiff peaks form. Turn off mixer and fold in minced basil.
6. To serve, ladle soup into bowls. Top with Basil Whipped Cream.
Caramelized Onion and Red Wine Mushroom Sauce
3 tablespoons butter
1 cup onion, sweet, (thinly sliced)
1/2 cup mushroom, (sliced)
2 tablespoons flour
1 1/4 cups dry red wine
1 teaspoon (Better than Bouillon)
1/2 teaspoon thyme leaves
Melt butter in a medium saucepan over medium heat. Add onions and sauté for 5-8 minutes until browned, add mushrooms and sauté until tender.
Whisk in flour and cook for 1-2 minutes. Add wine, beef base, and thyme, whisking continually. Bring to a boil and simmer until thickened for about 2 minutes.
Caramelized Pears w Blue Cheese & Black Pepper-Caramel Sauce
1/3 cups water
2/3 cup sugar
3 pears, fresh, firm; halved, seeds removed, 1/4-in trimmed from bottom to stand upright
2/3 cup heavy cream
1/4 teaspoon black peppercorn, whole, roughly crushed
3 ounces Blue cheese, cut into 6 attractive wedges
1. Place the water in a 12-inch nonstick skillet and pour the sugar into the center of the pan, taking care not to let the crystals adhere to the sides of the pan. Bring to a boil over high heat, stirring occasionally, until the sugar is fully dissolved and the mixture is bubbling wildly. Add the pears to the skillet, cut-side down, cover, reduce the heat to medium-high, and cook until the pears are nearly tender (a paring knife inserted into the center of the pears feels slight resistance).
2. Uncover, reduce the heat to medium, and cook until the sauce is golden brown and the cut sides of the pears are partly caramelized, 3 to 5 minutes. Pour the heavy cream around the pears and cook, shaking the pan back and forth, until the sauce is a smooth, deep caramel color and the cut sides of the pears are beautifully golden, 3 to 5 minutes.
3. Remove the pan from the heat. Using tongs, carefully remove the pears from the pan and place cut-side up on a wire rack set over a trimmed baking sheet. Cool slightly. Season the sauce left in the pan with salt to taste and the crushed black pepper, then pour it into a liquid measuring cup.
4. Carefully (the pears will still be hot) stand each pear half upright on an individual plate and arrange a wedge of the blue cheese beside it. Drizzle the plate and some of the pear with the caramel sauce. Serve immediately. (Alternatively, the pears can be stood upright on a large serving platter, and the warm caramel sauce and the blue cheese can be passed separately.)
Bananas and Ginger en Papillote
4 parchment paper, pieces
4 bananas, cut in quarters, long way then short way
1 lemon, juiced
4 teaspoons butter, unsalted
4 teaspoons honey
1/2 teaspoon pistachio nuts, chopped
1 teaspoons orange rind, julienned
1/2 teaspoon ginger root, peeled and minced
1. Preheat oven to 400 degrees F.
2. Fold the sheets of parchment in half and cut out large half circles along the crease, creating full circles folded in half. Unfold the circles and stuff them each with 4 pieces of banana and 1/4 of all the other ingredients. Fold the edges back together, creating a half-circle shaped pouch, and seal the edge by crimping and rolling it over itself or by stapling.
3. Bake on a sheet pan for 3 to 4 minutes until well heated through. Cut the paper open at the table in front of your guests so they experience the fragrance of the ingredients.
Prep: 10 min.
Cook 5 min.
Dessert Carrots with Apricots and Pistachios
2 pounds carrots, peeland and cut into 1/2-in thick chunks
1 1/2 cups water
1/2 cup apricot half, dried, diced
1 lemon zest, shreaded (from one lemon)
salt and pepper, to taste
1 tablespoons butter, unsalted
1/2 lemon juice, fresh
1/3 cup pistachio nuts, (salted) shelled and lightly crushed
1/2 cup yogurt
1 1/2 tablespoons honey
1. In a 12-inch skillet, combine everything (start with 1 cup water) but the butter, lemon juice and pistachios. Bring to a simmer, cover, and gently cook about 8 minutes, or until carrots are barely tender. Add more water if necessary.
2. Uncover and boil until carrots are cooked through and the liquid becomes a glaze. (You could stop here, cover the carrots and hold them at room temperature an hour or so, or refrigerate overnight, then reheat).
3. Meanwhile, in a small bowl, whisk the honey into the yogurt.
4. Taste carrots for seasoning, then stir in the butter. Turn into a serving bowl and sprinkle with the lemon juice and pistachios. Top with honey-yogurt.
Baked Sea Scallops with Feta Cheese
3 tablespoons olive oil
1 1/2 pounds sea scallops
salt and pepper, (to taste)
1 red bell pepper, (1 1/2 inch strip)
2 green bell peppers, (1 1/2 inch strip)
3/4 cup onion, (sliced
2 teaspoons garlic, (chopped fine)
1 1/2 cups plum tomatoes, (1 1/2 inch cubes)
12 black olives, (pitted)
2 teaspoons oregano, fresh, (chopped)
1/2 teaspoon fennel seeds
1/2 cup white wine, (dry)
1/8 teaspoon crushed red pepper flakes
6 ounces Feta cheese, (crumbled)
Using 1/3 of the olive oil, grease the 4 aluminum oval tins (or use Pressware or customer's oven-proof serving dishes).
Divide the scallops evenly among the dishes and sprinkle with salt and pepper.
Core and seed the red and green peppers and cut them into thin strips about 1-1/2" long.
Heat the remaining olive oil in a heavy skillet. Add the onions, garlic and peppers. Cook and stir over medium-high heat until wilted. Add the tomatoes, olives, oregano, fennel, wine, pepper flakes, salt and pepper.
Bring to a boil and simmer for 5 minutes.
Spoon the mixture evenly over the scallops. Dot with the cheese and allow to cool. Cover and store in the refrigerator.
DO AHEAD: The above can be kept in refrigerator for up to 6 days.
TO SERVE: Preheat oven to 450 degrees. Bake scallops in baking dishes for 15-20 minutes, or until lightly browned.
Smoked Oyster Appetizer
15 crackers, Ritz or other
cream cheese, Whipped onion
85 grams smoked oysters
15 pimento, for garnish
15 dill weed, sprigs, or Italian Parsley for garnish
Put whipped onion cream cheese on cracker then top with smoked oyster (1 or 2). Garnish with strip of pimento and a dill sprig.
1 pound Tilapia fillet
1 teaspoon Chinese 5-spice powder
1/4 cup soy sauce, low sodium
3 tablespoons brown sugar, light
1 tablespoon canola oil
3 scallions, thinly sliced
1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
2. Heat oil in a 12" nonstick skillet overmedium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soymixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2minutes more. Add scallions and remove fromthe heat. Serve the fish drizzled with the pan sauce.
Total time: 15 min
Banana Oatmeal Shake
1/4 cup oatmeal, cooked, cooled
1 cup milk, Subsitiute Ensure for added calories
1 tablespoon wheat germ, ELIMINATE if mouth is sensative
1 tablespoon honey
1/8 teaspoon vanilla extract
Blend ingredients together.
NOTE: Yields a high nutrition, High Calorie drink if Ensure is used = 646 Calories
Mediterranean Quinoa with Broccoli
1 1/2 cups quinoa
1 1/2 pounds broccoli
1 1/2 medium lemons
1/2 cup sundreid tomatoes, oil packed
5 tablespoons olive oil, can use oil from tomatoes
3/4 teaspoon salt, or to taste
Bring a large pot of water to a boil over high heat. Add the quinoa and cook uncovered for 6 minutes.
Meanwhile, cut the broccoli stalks into 3/4-inch pieces and cut the broccoli tops into small florets. Add to the pot; reduce the heat to medium-high and return to a boil. Cook for 5 to 6 minutes, until the quinoa has no opaque dot of uncooked starch in the center.
While the broccoli is cooking, squeeze enough juice from the lemon(s) to yield 1/4 cup. Coarsely chop the sun-dried tomatoes and place in a large bowl.
Drain the quinoa and broccoli well. Transfer to the bowl and stir until the steam subsides. Add the lemon juice, oil and salt.
Serve warm or at room temperature.
Curried Barley, Shiitake, and Broccoli Stew
1/4 cup pearl barley
2 cups red potatoes, diced (about 2 medium)
1 large carrot, diced
1 medium yellow onion, diced
3 medium garlic cloves, minced
1 tablespoon curry powder
1 teaspoon thyme, dried
8 cups vegetable stock
6 cups broccoli, trimmed and chopped (about 1 1/2 pounds)
10 Shiitake mushrooms, stemmed and sliced
1 tablespoon tamari soy sauce, low-sodium, preferred
1/2 teaspoon kosher salt
1/4 teaspoon black pepper, fresh ground
1. Wash the barley in a bowl of water, change water, rinse and drain thoroughly.
2. Place barley through thyme in a stock pot and pour in the stock. Bring to a simmer over medium-high heat, then reduce to medium-low and simmer for 10 min.
3. Add the broccoli and shiitake, bring to a simmer, then reduce heat and simmer for 20 to 25 min, stirring frequently, until the barley is tender. The broccoli will fall apart to produce a thick stew consistency. Add a little more stock if mixture seems too thick. Stir in tamari, salt and pepper and serve hot.
Prep: 18 min
Cook: 45 min
Stilton Cheese Puffs
1/2 cup ale, like Bass (pour slowly into measuring cup)
3 tablespoons butter, unsalted
1/8 teaspoon salt, rounded teaspoon
1/2 cup flour, all-purpose
2 large eggs
1/2 cup Stilton cheese, crumbled (from a 4-oz piece; rind discarded
1. Put oven rack in middle position and preheat oven to 400°F.
2. Combine beer, butter, and salt in a 1 1/2- to 2-quart heavy saucepan and bring to a full boil over high heat, stirring until butter is melted. Reduce heat to moderate and add flour all at once, then cook, stirring vigorously with a wooden spoon, until mixture pulls away from side of pan, about 30 seconds. Continue to cook, stirring and flattening batter against bottom
of pan, until excess moisture is evaporated and a film forms on bottom of pan. Remove from heat and cool 5 minutes.
3. Add eggs 1 at a time, beating well with wooden spoon after each addition. (Batter will appear to separate initially but will become smooth once beaten.) Add cheese and stir until combined well.
4. Spoon batter into pastry bag. Line a large baking sheet with a sheet of parchment paper, then secure parchment by piping a dab of batter under each corner. Pipe approximately 3-inch lengths of batter 1 inch apart on baking sheet, making about 40 total.
5. Bake until puffed, golden, and crisp, 20 to 25 minutes. Cool slightly before serving.
Cooks' note: Cheese puffs are best when freshly baked but can be made 4 hours ahead and reheated in a 350°F oven 10 minutes.
Goat Cheese and Chutney Tarts
15 phyllo pastry, frozen cups
1 small mango chutney, jar
1/2 cup Goat cheese, soft creamy
1 tablespoon Italian parsley, chopped
1. Preheat oven to 350 degrees. Place phyllo cups on a n ungreased baking sheet. Put 1 1/2 tablespoons chutney in a small bowl. With scissors, snip the pieces of mango into small bits. Spread a generous 1/4 teaspoon chutney on the bottom of each shell, then top with a generous teaspoon of goat cheese.
2. Bake tarts on center rack until pastry is golden and cheese has softened, about 12 minutes or longer. Transfer tarts to a serving tray. Sprinkle each with parsley. Serve warm.
Buttery Fig and Blue Cheese Melt Sandwiches
3 tablespoons Smart Balance
6 figs, fresh, firm, stemmed and cut lenghtwise in half (spring and fall seasonal)
8 Italian bread, crusty slices
4 ounces Gorgonzola cheese, creamy style at room temp (don't use pre-crumbled)
1 teaspoon rosemary, fresh, chopped (optional)
In a large nonstick skillet, melt 1 tablespoon of the Smart Balance over medium-high heat. Place the figs cut-side down and saute until they are golden around the edges and pillow-soft to the touch, about 2 minutes. Turn and cook for 1 minute more. Transfer to plate and let cool slightly. Wipe out the skillet with a paper towel and set aside.
Butter one side of each slice of each bread with the remaining 2 tablespoons Smart Balance. Place 4 slices on your work surface, buttered side down. Spread the cheese evenly over the 4 slices, followed by the figs. Place the remaining 4 bread slices on top, buttered side up.
Brush the skillet, or grill rack with oil and preheat to medium-high. Put the sandwiches on the skillet/grill, COVER, and cook for 2 minutes, or until the undersides are golden brown and the cheese has begun to melt. Uncover, and turn the sandwiches with a spatula, pressing firmly to flatten them slightly. Cook for 1 minute, or until the undersides are golden brown. Turn the sandwiches again, press with the spatula, and cook for 30 seconds, or until the cheese has melted completely. Serve immediately.
Variation: If you're interested in adding an herbaceous note to this sandwich, take tablespoon fresh rosemary (or 1 teaspoon
dried rosemary) chop it, and mix it into the cheese before spreading on the bread.
Pan Griddled Lamb Chops
1 cucumber, (diced)
1 tomato, (diced)
1/2 cup Feta cheese
1 tablespoon mint leaves, fresh, (chopped)
1 teaspoon parsley, fresh, (chopped)
2 ounces balsamic vinegar
2 ounces olive oil, extra virgin
salt and pepper
10 lamb chops, (baby, individual)
1 tablespoon olive oil, extra virgin
1 tablespoon butter
Mix the cucumber, tomatoes, feta, parsley, balsamic and olive oil together.
Season with salt and pepper and place on a plate.
In a medium hot sauté pan, sear the lamb in one tbsp. of olive oil.
Cook for about 3 minutes on each side for a medium temperature.
Place on top of the salad and serve at once.
Korean-Style Grilled Flank Steak
1/4 cup soy sauce
2 tablespoons rice vinegar
1 tablespoon ginger root, grated, peeled
1 garlic clove, minced
2 teaspoons chili sauce, Sriracha
2 teaspoons sugar
1 1/2 teaspoons sesame oil
1 1/4 pounds flank steaks
2 scallions, finely chopped for garnish
2 tablespoons sesame seeds, toasted, for garnish
2 cups white rice, pre-cooked
1/2 8 oz. package lettuce, mixed, mesclun, for guests to serve
1. Stir together ingredients to steak.
2. Prepare grill for direct heat cooking over med-high heat.
3. Grill steaks four minutes per side for medium-rare, turning once.
4. Transfer steak to cutting board and drizzle with 2 tablespoons of sauce, then let stand, uncovered, 5 minutes. Thinly slice steak across grain. Serve with remaining sauce, scallions and sesame seeds.
Serve: Thinly spread rice toward edge of salad plate; pile middle with greens; arrange steak in fan across lettuce. Drizzle with sauce (lightly), sprinkle with scallions and sesame seeds.
Active time: 25 min.
Total time; 45 min.
Sauteed Scallops on Red Pepper Sauce
Buttermilk Coleslaw with Lemon and Herbs
Cauliflower & Parmesan Flan
GF Strawberry Shortcake
Whey Protein Breakfast Blast
Kale and Carrots with Toasted Almonds
Lacinato Kale & Ricotta Salata Salad
1. Working in batches, discard stems and center ribs, then cut kale crosswise into very thin slices.
2. To make dressing, whisk together shallot, lemon juice, salt, and pepper in a small bowl, followed by oil until well combined.
3. Toss kale and ricotta salata in a large bowl with enough dressing to coat well, then season with salt and pepper.
Active: 25 miin
Total: 25 min
Angel Hair Vegetable Medley
1 12-ounce box capellini pasta
1 lb. of zucchini, sliced
6 ounces mushrooms, sliced
6 ounces snow peas, trimmed
1 clove fresh garlic, pressed
2 cups tomato sauce
2 tablespoons olive oil
Salt to taste
1/4 cup freshly grated Parmesan cheese
1. Heat oil in a large skillet. Stir-fry all vegetables and garlic for 5 minutes.
2. Add tomato sauce and salt to taste. Cook on low heat for an additional 10 minutes.
3. Cook capellini pasta according to box directions.
4. Serve sauce over pasta and sprinkle cheese on top.
Approximately per serving: 190 calories, 7 grams of fat
Cold Pasta Primavera
2 ounces whole-wheat bow tie pasta
1 cup broccoli florets, chopped
1 cup fresh or frozen peas, thawed and drained
1 cup red or green bell pepper, cored, seeded, and thinly sliced
1 cup tomatoes, chopped
½ cup fresh parsley, chopped
2 scallions, sliced
2 tablespoons low-fat cottage cheese
1 to 2 tablespoons 1% low-fat milk
¼ cup low-fat plain yogurt
1 teaspoon fresh oregano or ½ teaspoon dried oregano
1 teaspoon fresh basil or ½ teaspoon dried basil
½ teaspoon salt (optional)
¼ teaspoon pepper
¼ cup Parmesan cheese, freshly grated
1. Cook pasta according to package directions, then drain and cool.
2. In separate saucepans over medium heat, cook broccoli and peas in a small amount of water
until tender-crisp, then drain and cool.
3. Combine pasta, broccoli, peas, bell pepper, tomatoes, parsley, and mix.
4. Combine cottage cheese and milk in a blender and process until smooth.
5. In a small bowl, combine blended cottage cheese, yogurt, oregano, basil, salt and pepper, then blend well. Add to pasta, tossing to coat. Add Parmesan cheese, tossing gently until well
6. Chill in refrigerator. Serve chilled.
Approximately per serving: 170 calories, 3 grams of fat
Orange & Carrot Smoothie
¾ cup carrot juice
¾ cup orange juice
¾ cup vanilla ice cream
6 ice cubes
slices of fresh orange
strips of fresh orange zest
1. Pour the carrot juice and orange juice into a food processor and process gently until well
combined. Add the vanilla ice cream and process until thoroughly blended.
2. Add the ice cubes and process until smooth. Pour the mixture into glasses, decorate with
slices of orange and strips of orange zest, and serve.
This doesn't just taste and look fabulous; it also contains abundant health-giving beta-carotene and vitamin C!
French Baked Beets
1/4 cup balsamic vinegar
2 garlic cloves, peeled, crushed
1/2 teaspoon herbs de Provence, dried
1 teaspoon rosemary, fresh, chopped
6 medium beets, peeled, cut into 1/8-in thick slices
1 tablespoon olive oil, extra virgin
salt and pepper, to taste
Preheat oven to 375 degrees.
To avoid staining your hands and workspace, wear rubber gloves and use plastic wrap to cover the counter.
In medium bowl, mix vinegar, garlic, herbes de Provence and rosemary. Place beets in mixture and marinate for 30 minutes.
Place beets and marinade in 7 x 11 glass baking dish. Cover with foil and bake 35-40 minutes, or until beets are tender.
Remove beets, place on a serving dish and drizzle with olive oil. Season with salt and pepper.
Note: You can reserve the extra sauce and blend with olive oil for a tasty salad dressing.
Bulgur, Mushroom & Zucchini w Whole Wheat Noodles
6 ounce(s) noodles, medium, whole wheat (~3 cups)
1 1/2 cup(s) bulgur
3 cup(s) water
2 tablespoon(s) margarine, high polyunsaturated fat, Smart Balance spread
2 medium onions, halved and thinly sliced
3 cup(s) mushrooms, fresh, sliced (8 oz)
2 small zucchini squash, or yellow squash, thinly sliced (2 cups)
1/4 cup(s) dressing, red wine vinegar, or low-fat Italian or Balsamic vinaigrette
1/2 teaspoon(s) thyme, dried, crushed
1/4 teaspoon(s) black pepper, coarse
5 tablespoon(s) parsley, curly leaf, snipped
1. Cook noodles according to package directions, except omit any oil and salt. Drain and keep warm.
2. In a medium saucepan, heat water and bulgur to boiling; cover, reduce heat and simmer 20 min until water is absorbed
and bulgur is tender.
3. In a large saucepan cook and stir the onions, mushrooms, and squash in melted spread over medium heat for 5 minutes or
until vegetables are tender and liquid is nearly evaporated. Sir in the salad dressing thyme and pepper. Cook and stir for 1
4. Stir the cooked bulgur, hot cooked noodles and snipped fresh parsley into the mixture in saucepan. Cover and heat
NOTE: Cook bulgur ahead as you would rice.
Prep Time: 10 min
Cook Time: 20 min. bulgur
6 min. Sautee
Homemade Pita Chips and Orange Slices
3 pita pockets (whole grain or wheat)
2 tablespoons olive oil
½ teaspoon kosher salt (optional)
Nutritional Information per serving (% based upon daily values) (1/6 of pita chips & 1 orange): Calories: 381; Total Fat: 5g, 8%; Saturated Fat: 0g, 0%; Cholesterol: 5mg, 2%; Sodium: 1,275mg, 53%; Total Carbohydrate: 69g, 24%; Dietary Fiber: 14g, 54%; Sugar: 14g; Protein: 16g
Black Bean and Corn Soup
45-ounce canned black beans, reduced salt, if possible, with liquid
1 cup chunky salsa or any variety
1 cup water
1/2 teaspoon. ground cumin, or more to taste
14 oz. canned corn kernels, with their liquid
1 cup nonfat Greek yogurt or sour cream, for serving (optional)
Tip: You can refrigerate the soup for up to 3 days, or freeze it for up to 3 months.
Nutritional Information per serving (% based upon daily values)
Calories: 280; Total Fat: 3g, 4%; Saturated Fat: 0g, 0%; Cholesterol: 5mg, 2%; Sodium: 1,170mg, 49%; Total Carbohydrate: 50g, 17%; Dietary Fiber: 12g, 48%; Sugar: 8g; Protein: 13g
Hearty Minestrone Soup
3 tablespoons olive oil
6 large fresh mushrooms, sliced
1 large onion, chopped
3 cloves garlic, chopped
1 tablespoon fresh basil, chopped (or 1½ teaspoon dried basil)
1 teaspoon fresh oregano, chopped (or ½ teaspoon dried oregano)
1 teaspoon fresh parsley, chopped
5 cups water
1 20-oz can mixed vegetable juice cocktail
4 carrots, thinly sliced
2 zucchini, sliced
½ small head cabbage, shredded
Nutrition per serving: 98 calories; 2g of fat
2 tablespoon olive oil, plus extra for brushing
1 onion, finely chopped
1 cup cashews
4 cloves garlic, minced
1 cup cooked brown rice (or grain of choice)
1 can lentils, rinsed and drained
1/4 cup breadcrumbs
1/2 cup vegetable broth
1 teaspoon dried basil
1 tablespoon fresh thyme leaves, plus extra for garnish
6 portobello mushrooms, stems and gills removed
1 tomato, sliced into thin rounds
Freshly ground black pepper
Tip: The lentil stuffing can be made up to 3 days in advance and stored (covered) in the refrigerator. The mushrooms can be stuffed and assembled on a baking sheet the previous day. Bake and finish the stuffed mushrooms right before serving.
Lemon Chia Seed Cake
1 banana, mashed
1 cup vanilla almond milk
1 teaspoon vanilla
1 tablespoon chia seeds
1/4 cup fresh lemon juice
Zest of 1 small lemon
Liquid stevia (such as 21 drops of NuNaturals vanilla stevia) or 1/4 c. sweetener of choice (such as agave nectar)
1/4 cup coconut flour
1/4 cup millet flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 tablespoon corn starch
1/2 teaspoon cinnamon
Nutrition: 60 calories (with stevia) or 90 calories (with agave) per slice
Chia Soy Glazed Salmon
3 tablespoon brown sugar
2 tablespoon reduced sodium soy sauce
1 teaspoon rice wine vinegar
1 teaspoon chia seeds
3 cups brown or wild rice
2 – 8 ounce salmon fillets
Tropical Island Smoothie
½ cup pineapple juice
1 cup orange juice
2 ripe bananas
2 cups of nonfat or low flat plain or vanilla yogurt
1 cup of ice
Mix all ingredients together in a blender. Enjoy!
Nutritional Information per serving with side dish (% based upon daily values) (1/6 of smoothie, about 1 cup):
Calories: 423; Total Fat: 11g, 18%; Saturated Fat: 6g, 32%; Cholesterol: 38mg, 11%; Sodium: 1,123mg, 47%; Total Carbohydrate: 65g, 22%; Dietary Fiber: 5g, 16%; Sugar: 28g; Protein: 18g
Fruity Swirl Smoothie
1¼ cups orange juice
1 cup nonfat vanilla yogurt
2 cups fresh or frozen mango chunks
½ cup fresh or frozen blueberries
1 ripe banana
Mix all ingredients together in a blender until smooth. Yum!!!
Nutritional Information per serving with side dish (% based upon daily values) (1/4 of smoothie):
Calories: 440; Total Fat: 9g, 13%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 530mg, 22%; Total Carbohydrate: 83g, 28%; Dietary Fiber: 8g, 32%; Sugar: 34g; Protein: 12g
Moo Shu Vegetable Wraps
1 to 1½ cups white or quick-cooking brown rice
2 tablespoon canola or vegetable oil
1/2 yellow or white onion, sliced into thin strips
1 zucchini, cut lengthwise into quarters and thinly sliced
1/2 red bell pepper, thinly sliced
8 to 12 oz. sliced mushrooms
2 scallions, thinly sliced|
4 tablespoons hoisin sauce
6 whole wheat or white tortillas
1½ cups cooked sliced chicken breasts (optional)
1 to 3 teaspoon. Asian chili sauce, Tabasco, or other hot pepper sauce, for serving (optional)
Nutritional Information per serving(% based upon daily values) (without chicken): Calories: 280; Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 480mg, 20%; Total Carbohydrate: 47g, 16%; Dietary Fiber: 5g, 20%; Sugar: 5g; Protein: 7g
Stuffed Chicken with Goat Cheese and Sun Dried Tomato
2 boneless, skinless chicken breasts
4 ounces soft goat cheese (just about 2 heaping spoonfuls)
4 large sun dried tomatoes, finely chopped
6 fresh basil leaves, finely chopped
1 tablespoon of olive oil
Salt and fresh ground pepper
Baked Zucchini Fritters
1 medium zucchini, coarsely grated
1/2 cup ricotta cheese
3/4 cup whole-wheat flour
1 leek, thinly sliced (using only the light green bottom part)
2 cloves garlic, finely minced
1 teaspoon salt
Artichoke Cucumber Salad
1 large cucumber
A large handful of cherry tomatoes
About half of a red onion
1 can of artichoke hearts (in water)
Balsamic and olive oil salad dressing
Pepper and any other Italian seasoning of your choice
Servings: 3½ cups total
6 McIntosh or other tart apples, peeled and cut into 1-inch pieces
2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces
1/4 cup water
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
Tip: Refrigerate for up to 2 weeks or freeze for up to 6 months.
Nutrition per 1/2-cup serving: 77 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 20 g carbohydrates; 0 g protein; 2 g fiber; 1 mg sodium; 127 mg potassium.
Apple, Sauerkraut & Cheddar Quesadillas
1 cup sauerkraut, rinsed
½ cup water
2 9-to-10-inch (burrito-size) flour tortillas (whole grain)
1 1/3 cups grated reduced-fat Cheddar cheese
1 small Granny Smith or other tart, juicy apple, peeled and very thinly sliced, peeled and very thinly sliced
Nutrition per serving: 306 calories; 9 g fat ( 4 g sat , 2 g mono ); 16 mg cholesterol; 34 g carbohydrates; 22 g protein; 3 g fiber; 991 mg sodium; 229 mg potassium.
Roasted Apple & Cheddar Salad
Servings: 6 (1½ cups each)
3 tablespoons red-wine vinegar
2 tablespoons apple juice
1 tablespoon extra-virgin olive oil
1 tablespoon honey
2 teaspoons Dijon mustard
1/8 teaspoon salt
Freshly ground pepper, to taste
ROASTED APPLES & SALAD
2 apples, preferably Fuji, peeled and cut into wedges
2 teaspoons plus 1 tablespoon extra-virgin olive oil
4 sprigs fresh thyme, or 1/4 teaspoon dried
1/4 cup chopped walnuts
3 cups baby spinach, or torn spinach leaves
3 cups torn Boston lettuce
3 cups torn curly endive
2/3 cup grated sharp Cheddar cheese
Tip: Cover and refrigerate dressing (Step 2) for up to 1 week.
Nutrition per serving: 191 calories; 14 g fat ( 4 g sat , 5 g mono ); 13 mg cholesterol; 14 g carbohydrates; 4 g protein; 4 g fiber; 173 mg sodium; 230 mg potassium.
Nutrition Bonus: Vitamin A (40% daily value), Folate (15% dv), Fiber (15% dv).
Ravioli with Spinach & Sundried Tomatoes
Servings: 6 (1/2 cup each)
20 ounces of cheese ravioli
6 to 9 ounces of baby spinach
1 tablespoon extra virgin olive oil
½ yellow onion, finely diced
1 teaspoon minced garlic (1 to 2 cloves)
5 sundried tomatoes, marinated in oil or dry, chopped
¼ to /2 teaspoon crushed red pepper flakes, to taste (optional)
1½ cups red pasta sauce
Spinach, Basil & Red Pepper Wraps
4 large whole wheat, flour, or spinach tortillas
8 teaspoon mango chutney
24 fresh basil leaves
8 slices Havarti or Cheddar cheese
1 red bell pepper, speeds and ribs removed and cut into long, thin strips
4 cups baby spinach
Tip: Keep a bunch of basil fresh for several days, place in a glass of water on the counter. It will keep for 4-5 days.
1 tablespoon corn oil or safflower oil
1½ teaspoons Italian seasoning
2 cups eggplant, chopped
1 cup zucchini, thinly sliced
1 medium green bell pepper, cored, seeded and cut into 1-inch squares
1 medium tomato, peeled and chopped|
½ cup onion, chopped
1 clove garlic, minced
1 loaf Italian bread, cut in half lengthwise
1½ cups part-skimmed mozzarella cheese, divided
Nutritional Information per serving: Calories 249, Total Fat 5g
New Age Pizza
1 cup warm water (105 degrees to 115 degrees)
1 package dry yeast
3 to 3½ whole wheat flour, divided
2 tablespoons olive oil
½ teaspoons salt
½ lb. part-skim mozzarella cheese, thinly sliced
1½ lb. fresh tomatoes, seeded and coarsely chopped or 1 cup canned tomatoes, drained and coarsely chopped
2 cloves garlic, minced
5 to 6 basil leaves, coarsely shredded or 1 teaspoon dried basil leaves, coarsely shredded or 1 teaspoon dried basil or oregano
Salt and freshly ground pepper
2 tablespoons Parmesan cheese, freshly grated (optional)
2 teaspoons olive oil (optional)
Nutritional Information per serving: Calories 193, Total Fat 7g
Heirloom Tomato Salad
1 lb. (2-3) tomatoes for each person who will be having a salad. Choose a mixture of colors and varieties but always select tomatoes that feel heavy and tender (much softer than conventional red slicers). Ripe heirlooms will have a deeper, richer color than less ripe tomatoes of the same variety.
Thick curls of Parmeigiano Reggiano,, dollops of fresh goat cheese, or crumbles of flavorful blue cheese
A few leaves of fresh basil
1 teaspoon mustard
1 teaspoon honey or cane sugar
1 tablespoon vinegar (sherry, balsamic, cider…you choose)
½ teaspoon dried herbs (oregano, basil, herb de Provence, again, almost any will do)
1 small clove garlic, finely minced
Salt and black pepper
2-3 tablespoons extra virgin live oil
Dressing: In a small bowl, whisk together mustard, honey/cane sugar, vinegar, dried herbs, garlic, salt, pepper and oil.
Actually Delicious Turkey Burgers
3 lbs. ground turkey
¼ cup seasoned bread crumbs
¼ cup finely diced onion
2 egg whites, lightly beaten
¼ cup chopped fresh parsley
1 clove garlic, peeled and minced
1 teaspoon salt
¼ teaspoon ground black pepper
Whole wheat bread buns
In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt and pepper. From into 12 patties.
Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).
Serve on whole wheat bread buns.
Nutritional Information per serving: Calories 183, Total Fat 9.5g, Cholesterol 90mg
1 lb. package three cheese tortellini pasta, cooked according to package instructions
1 cup olive oil
3 tablespoons basil, chipped
1 cup grape tomatoes, halved
3 spring onions, diced
1 clove garlic, minced
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
Salt and pepper to taste
Green Beans with Sesame-Ginger Sauce
Servings: 4 to 6
1 lb. green beans
1 teaspoon. sesame oil
1½ tablespoon reduced-sodium soy sauce
1/4 teaspoon ground ginger or 1 teaspoon. fresh minced ginger
1 teaspoon toasted sesame seeds
1 teaspoon sugar
Nutritional Information per serving with side dish (% based upon daily values)
(1/6 of green beans)
Calories: 400; Total Fat: 21g, 32%; Saturated Fat: 4g, 17%; Cholesterol: 110mg, 37%; Sodium: 810mg, 34%; Total Carbohydrate: 15g, 5%; Dietary Fiber: 5g, 19%; Sugar: 5g; Protein: 39g
Magic Salmon in Foil Packets
1 1/2 lbs. salmon fillet (preferably wild Alaskan)
1 cup pre-shredded carrots, (or julienne 1 - 2 large carrots)
1 small red bell pepper or zucchini, slivered (1 cup total)
2 tablespoon peanut or vegetable oil
2 teaspoon minced garlic, (3 - 4 cloves)
1 tablespoon fresh ginger, peeled and minced, or 1/2 teaspoon. ground ginger
2 tablespoon reduced-sodium soy sauce (use wheat/gluten-free if needed)
1 tablespoon rice vinegar
1 Tablespoon hoisin sauce
2 cup wild or brown rice
Tip: Cooking foods wrapped in foil is a quick, low-fat method for sealing moisture and flavor in delicate foods. It's also great for gently steaming vegetables. In many cities, you can rinse and recycle the aluminum foil rather than throwing it away.
Nutritional Information per serving (% based upon daily values) Calories: 360; Total Fat: 20g, 30%; Saturated Fat: 4g, 17%; Cholesterol: 110mg, 37%; Sodium: 660mg, 28%; Total Carbohydrate: 8g, 3%; Dietary Fiber: 2g, 7%; Sugar: 3g; Protein: 37g
Gluten Free, Dairy-Free Blintzes
Servings: 6 to 8
Vegetable oil, for greasing pan
3 extra-large eggs, lightly beaten, room temperature
2 tab, lespoons unsalted butter or dairy-free alternative, melted and cooled
1 cup gluten-free all-purpose flour blend of choice, more if needed
½ teaspoon xanthan gum
1½ cups non-dairy milk of choice (like soy milk), room temperature, more if
• 2 cups thick dairy-free filling (such as sour cream, ricotta cheese, Greek-style
yogurt, cottage cheese or combination)
• 1 tablespoon sugar or to taste
• 1 teaspoon ground cinnamon, optional
• 2 cups mashed potatoes,
seasoned to taste
• ¼ cup milk of choice (like soy
1. Lightly grease a 10-inch nonstick skillet with vegetable oil.
2. In a large bowl, whisk together the eggs and butter until well combined. Mix the flour blend with the xanthan gum and blend into the egg mixture. Pour in the milk in a slow, steady stream, whisking constantly until batter is smooth. Add more milk or flour by the tablespoon, if necessary, to ensure a smooth batter.
3. Heat prepared skillet over medium heat. Place ¼ cup batter into the center of the hot pan, swirling to coat the bottom of the pan in an even layer (not too thin). Cook until edges brown slightly (2 to 3 minutes). Flip pancake and cook other side for about another 20 to 30 seconds. Turn the pancake onto a plate lined with a moist tea towel. Cover to keep warm. Repeat with remaining batter, layering pancakes one on top of the other. Cover after each addition.
4. In a medium-size bowl, mix filling ingredients of choice until well combined.
5. Preheat oven to 400°F.
6. To make blintzes, place one pancake on a plate. Place 2 to 3 tablespoons filling on the pancake, about 1/3 of the way from the edge closest to you. Fold the bottom of the pancake over the filling, turn in the sides toward the middle and roll away from yourself to create a cylinder. Repeat with remaining pancakes.
7. Place rolled blintzes in preheated oven and bake for 10 minutes. (Alternatively, sauté blintzes in a bit of butter or oil in a pan over medium-high heat until crisp (5 minutes), flipping halfway through the process.)
Each blintz contains 138 calories, 7g total fat, 3g saturated fat, 0g trans fat, 101mg
cholesterol, 49mg sodium, 15g carbohydrate, 0g fiber, 5g protein. Sweet filling (about ¼ cup)
contains 118 calories, 11g total fat, 7g saturated fat, 0g trans fat, 30mg cholesterol, 46mg
sodium, 4g carbohydrate, 0g fiber, 1g protein. Savory filling (about ¼ cup) contains 55
calories, 3g total fat, 2g saturated fat, 0g trans fat, 8mg cholesterol, 89mg sodium, 6g
carbohydrate, 0g fiber, 1g protein.
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