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.
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 tablespoons 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.
3165 Olentangy River Road
Can't find something?
All content © Copyright 2000 - 2013 Media General Communications Holdings, LLC. A Media General Company.