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Cooking For Wellness

Cooking for Wellness is brought to you by:

Cancer Support Community Central Ohio and Giant Eagle Market District.

Mini Mushroom & Sausage Quiches


8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 tsp extra-virgin olive oil

8 ounces mushrooms, sliced
1/4 cup sliced scallions

1/4 cup shredded Swiss cheese
1 tsp freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk


 Position rack in center of oven; preheat to 325 degrees F.  Coat a nonstick muffin tin generously with cooking spray.

Heat a large nonstick skillet over medium-high heat.  Add sausage and cook until golden brown, 6 to 8 minutes.  Transfer to a bowl to cool.  Add oil to the pan.  Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes.  Transfer mushrooms to the bowl with the sausage.  Let cool for 5 minutes.  Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl.  Divide the egg mixture evenly among the prepared muffin cups.  Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Bake until the tops are just beginning to brown, 25 minutes.  Let cool on a wire rack for 5 minutes.  Place a rack on top of the pan, flip it over and turn the quiches out onto the rack.  Turn upright and let cool completely. 

Nutrition Facts: per quiche: 90 calories; 5 g fat; 2 g sat; 1 g mono; 105 mg cholesterol; 3 g carbohydrates; 9 g protein, 0 g fiber; 217 mg sodium; 108 mg potassium

Make Ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month.  To reheat, remove plastic, wrap in a paper towel and microwave on high for 30 to 60 seconds.

A good-quality nonstick muffin tin works best for this recipe.  If you don't have one, line a regular muffin tin with foil baking cups.

Green Tea Smoked Salmon
Servings: 4


½ cup uncooked white rice, such as long grain or jasmine
½ cup sugar
¼ cup Market District
bulk green tea leaves
1 lb. fresh wild salmon, cut into 4 equal pieces
¼ tsp. kosher salt

¼ tsp. fresh ground black pepper
Giant Eagle cooking spray
Lemon wedges, optional


Preheat oven to 375°F. Place rice, sugar and tea leaves in a medium bowl and stir gently to combine. Line a deep baking pan with aluminum foil. Place rice-tea mixture over foil and place another piece of foil over top to enclose the mixture. Season the salmon with salt and pepper.

Place a wire rack over top of foil packet and place salmon atop. If you don't have a rack, coat foil with cooking spray and place salmon, skin side down, over top. Cover with foil and bake for 20-30 minutes, until the internal temperature of the fish reaches 145°F. Use a spatula to remove salmon fillets from rack or foil; discard rice-tea mixture. Garnish with lemon wedges if desired. Makes 4 servings based on 3-oz. portions.

Note: As rice-tea mixture begins to smoke, a strong burnt aroma will arise. Opening a window and discarding smoke mixture outdoors will limit the smell.

Nutritional Information (Per serving):

Calories 180, Fat 8g, Sat Fat 1g, Trans Fat 0g, Cholesterol 70mg, Sodium 250mg, Total Carbohydrate 0g, Fiber 0g, Sugars 0g, Protein 25g, Vitamin A 0%, Vitamin C 0%, Calcium 2%, Iron 6%

Farro Salad with Sweet Cherries

Servings: 13


1½ cups Market District bulk pearled farro
4 cups water
1¼ tsp. salt, divided
¼ cup red wine vinegar
2 Tbsp. honey
¼ cup canola oil

¾ cup Market District bulk natural sliced almonds
 ¾ cup Market District
bulk dried sweet cherries
2 cups Farmers Market
baby spinach, chopped
? cup diced red onion
¾ cup diced red bell pepper
¾ cup thinly sliced celery
4 oz. container crumbled feta cheese
(about 1 cup)


Place farro in a large pot with water and 1 teaspoon salt. Simmer for about 30 minutes or until tender; drain in colander and set aside to cool.

Meanwhile, place vinegar, honey and remaining salt in a small bowl. Whisk together until dissolved; then gradually whisk in oil.  Place almonds in a medium skillet over medium heat; toast for about 4-5 minutes and set aside.

In a large bowl, combine cooked farro, dried cherries, spinach, onion, pepper and celery. Drizzle half of the dressing over the salad, reserving the other half for serving. Toss in half of the almonds and feta. Cover and refrigerate until ready to serve. Toss in remaining dressing before serving. Garnish with remaining almonds and feta. Makes 13 servings based on ¾ cup portions.

Note: Wheat berries may be used as a substitute for pearled farro. Soak overnight in cold water. Drain well and cook with 5 cups of water and 1 tsp. salt for about 60 minutes until tender; drain in colander. Prepare recipe as noted above.

Nutritional Information (Per ¾ cup serving):

Calories 190, Fat 7g, Sat Fat 0.5g, Trans Fat 0g, Cholesterol 5mg, Sodium 240mg, Total Carbohydrate 24g, Fiber 4g, Sugars 7g, Protein 6g, Vitamin A 10%, Vitamin C 20%, Calcium 6%, Iron 8%

Quinoa Pilaf
Servings: 4


1 cup uncooked red quinoa
2 tsp. olive oil
3 green onion tops, thinly sliced
3 cloves garlic, minced
2 cups hot water
¾ tsp. salt
¼ tsp ground black pepper
1/3 cup dried sweetened cranberries
¼ cup chopped walnuts


Place quinoa in a colander and rinse under cold running water. Drain well.

In a large skillet, heat oil over medium heat. Add green onions and garlic and cook for about 2 minutes or until scallions are tender, stirring frequently. Stir in quinoa and cook for 2-3 minutes or until lightly toasted.

Add hot water, salt, and pepper to the quinoa. Reduce to a simmer, cover and cook 20-25 minutes or until quinoa is tender. Stir in cherries and walnuts. Let cool before serving.

Nutritional Information (Per serving):
Calories 270, Fat 10g, Sat. Fat 1g, Cholesterol 0mg, Sodium 460mg, Total Carbohydrate 41g, Fiber 4g, Sugars 7g, Protein 8g, Vitamin A 4%, Vitamin C 8%, Calcium 4%, Iron 20%

Berry Sundaes
Servings: 8


2 cups fresh raspberries, washed
2 cups fresh blackberries, washed
2 cups fresh blueberries, washed
2 cups sliced strawberries, washed
2 tsp. fresh lemon zest
¼ cup Giant Eagle granulated sugar
Pinch of salt
4 12x12- inch Giant Eagle heavy duty aluminum foil squares
4 cups Giant Eagle nonfat frozen yogurt
Fresh mint leaves, optional


Preheat grill to medium-high heat (350-400°F). In a medium bowl, combine berries, lemon zest, sugar and a pinch of salt; toss well to combine. Divide berry mixture equally among foil squares. Fold up sides of foil squares to enclose berries; fold and crimp edges to form 4 packets. Place foil packets on grill and cook for 8-10 minutes or until berries release their juices. Remove from grill. Spoon the warm berry sauce over frozen yogurt. Top with fresh mint and serve.

Mixed Berry Yogurt Smoothie
Servings: 4

1 cup Giant Eagle fresh or frozen blueberries
1 cup Giant Eagle fresh or frozen strawberries
1 cup nonfat Greek yogurt
1-1/2 cups Giant Eagle nonfat milk
Sweetener, optional (i.e. honey, agave nectar, sugar or Splenda®)


Place fresh or frozen fruit in blender followed by yogurt, milk and sweetener, if desired.
Blend until smooth and airy. Serve immediately.

Nutrition Information (Per serving)*:
Calories 100, Fat 0g, Sat. Fat 0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 15g, Fiber 2g, Sugars 13g, Protein 9g, Vitamin A 4%, Vitamin C 45%, Calcium 20%, Iron 2%

Grilled Asparagus
Servings: 4

1 lb. bunch of fresh asparagus  
1 Tbsp. Market District olive oil
1 tsp. sea salt 
1 tsp. fresh cracked pepper 
1 Tbsp. fresh minced rosemary
1-1/2 Tbsp. freshly grated lemon zest


To trim asparagus, cut off bottom 2 inches of stocks, and discard. Rub asparagus with olive oil; then sprinkle with salt, pepper and rosemary to evenly coat asparagus spears. Heat grill pan over medium-low heat. Using tongs, place asparagus spears perpendicular to grill ridges to achieve nice grill marks. Cook for 10-13 minutes, turning twice to grill evenly. Garnish with freshly grated lemon zest. Serve immediately. If using outdoor grill, preheat grill to medium heat. Place asparagus perpendicular to grill grates and grill for 3 minutes. Using tongs, turn asparagus and grill an additional 2-3 minutes, until tender. Serve immediately.   

Nutritional Information (Per serving)*:
Calories 60, Fat 3.5g, Sat. Fat.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 300mg, Total Carbohydrate 5g, Fiber 3g, Sugars 2g, Protein 3g, Vitamin A 20%, Vitamin C 20%, Calcium 4%, Iron 15%

Sauteed Swiss Chard with Red Onions and Sweet Potatoes
Servings: 6

1 large sweet potato, scrubbed
2 tsp Giant Eagle canola oil
1 small red onion, thinly sliced
1/4 cup Giant Eagle 100% apple juice
1 bunch Swiss chard, coarsely chopped
1/4 cup water
Sea salt to taste


Prick sweet potato all over with a fork and place on a plate.  Microwave for 4 minutes, until tender.  Allow to cool for 5-7 minutes.  When cool enough to handle, remove the skin and cube.  In a large skillet, heat oil over medium-high heat.  Add onion and cook for 5 minutes, stirring frequently, until softened.  Add cubed sweet potato and apple juice; cook for 1-2 minutes, stirring occasionally.  Add the Swiss chard and water, cover and cook for about 2 minutes until wilted.  Season sea salt to taste and serve hot.

Sweet Butternut Mash

Servings: 6


  • 1 large butternut squash, halved lengthwise
  • Giant Eagle® cooking spray
  • 2 Tbsp. Giant Eagle® unsalted butter, divided
  • 1/4 cup Giant Eagle® light brown sugar
  • 1/2 tsp. Giant Eagle® vanilla extract
  • 1/4 tsp. salt


Preheat oven to 400°F. Using a spoon, scoop out seeds and stringy flesh from the inside of the squash. Lightly grease a large baking sheet with cooking spray. Place the butternut squash, cut side up, onto the baking sheet; bake for 15 minutes. Meanwhile, melt 1 tablespoon of butter in a small glass bowl in microwave. Remove squash from oven and brush with melted butter. Return squash to oven for 45-50 minutes, until fork tender. Allow squash to stand until cool enough to handle.

Scrape out the soft insides of the squash into a large bowl; discard the skin. Microwave remaining butter in a small glass bowl to melt. Add melted butter and all remaining ingredients to butternut squash. Stir to combine; mashing up any large pieces of squash. Serve immediately.

Makes about 6 servings based on 1 cup portions.

Spaghetti Squash Pasta with Chicken & Marinara

Servings: 6


3-4 lbs spaghetti squash
salt and pepper for seasoning
24 oz jar Market District marinara sauce
6.5 oz Giant Eagle whole-grain thin uncooked spaghetti (about 1/2 a package)
Giant Eagle cooking spray
1 1/4 lbs Nature's Basket thin sliced boneless chicken breasts
2/3 cups Giant Eagle reduced-fat crumbled feta cheese
1/2 cup chopped basil, optional


Place squash on cutting board; use a large kitchen knife to carefully cut squash in half lengthwise.

Scrape out seeds and pulp using a spoon; discard. Cook squash halves one at a time by placing each half, cut side down, on microwave-safe dish. Pour 1/3 cup water into the dish. Microwave on high for 8-10 minutes; let stand for 10 minutes to cool.

Meanwhile, pour sauce into a saucepan and heat over medium heat. Use a fork to scrape the flesh of the squash into a large bowl; season with salt and pepper and toss with warm sauce. Cook pasta according to directions on package; drain in colander and set aside.

Coat a large nonstick skillet with cooking spray and heat over medium heat. Season chicken with salt and pepper; cook for 5 minutes on each side or until internal temperature reaches 165°F. Transfer to cutting board, cool slightly and cut into ¼-inch slices. Add cooked pasta and chicken to the spaghetti squash mixture; fold together. Garnish with Feta cheese and chopped basil.

Gingered Flank Steak
Servings: 6


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
cooking spray


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
Servings: 4


8 peaches, ripe, peeled, pitted , cut into quarters
4 cups white wine, sweet
1/4 cup sugar
1 pinch salt
1 cup heavy 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
Servings: 6


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.

Adjust seasonings.

Caramelized Pears w Blue Cheese & Black Pepper-Caramel Sauce
Servings: 6


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
Servings: 4


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
Servings: 4


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
Servings: 4


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
Servings: 15


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.

Five-Spice Tilapia
Servings: 4


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
Servings: 6


1/4 cup oatmeal, cooked, cooled
1 banana
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
Servings: 6


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
Servings: 6


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
Servings: 40


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
Servings: 15


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
Servings: 4


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
Servings: 4


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
Servings: 4


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
Servings: 4


1 small garlic, minced - peeled
1 large red bell pepper, peeled
1 tablespoon(s) yogurt, nonfat, plain yogurt
1 cup(s) yogurt, nonfat, plain yogurt
1/4 cup(s) coriander, fresh, torn (cilantro)
pinch(es) black pepper, to taste
1 tablespoon(s) olive oil, fruity
1 teaspoon(s) olive oil
1 pound(s) sea scallop, patted dry
2 tablespoon(s) dry vermouth
2 tablespoon(s) lemon juice


For the sauce, place the garlic, pepper and tablespoon of yogurt in the bowl of a food processor fitted with a steel blade, and puree until smooth. Scrape the mixture into a small bowl and stir in the remaining yogurt, coriander and black pepper.  Whisk in the olive oil, then spoon the sauce onto plates, spreading it out with the back of a spoon.

For the scallops, spray a medium-sized skillet with a non-stick coating. Add the olive oil, and heat until hot but not smoking. Add the scallops and quickly saute them over high heat until just cooked through, turning often, 2 to 3 minutes.  Pour in the vermouth and let it almost evaporate, then add the lemon juice. cooking a few seconds longer so the scallops are
glazed. Spoon them onto the plates with the sauce. Sprinkle a few coriander leaves on top and serve at once.
Buttermilk Coleslaw with Lemon and Herbs
Servings: 4


1 pound(s) cabbage, about 1/2 head, shredded fine (6 cups)
1 medium carrot, shredded on box grater
1/2 cup(s) buttermilk
2 tablespoon(s) mayonnaise
2 tablespoon(s) sour cream
1 small shallot, minced (about 2 tbsp)
2 tablespoon(s) parsley, curly leaf, fresh, minced
1 teaspoon(s) lemon juice
1/2 teaspoon(s) sugar
1/4 teaspoon(s) Dijon mustard
1 teaspoon(s) thyme leaves, minced fresh
1 tablespoon(s) chives, minced fresh
1/8 teaspoon(s) black pepper, fresh ground


1. Toss shredded cabbage and 1 teaspoon salt in colander or large mesh strainer set over medium bowl. Let stand until cabbage wilts, at least 1 hour or up to 4 hours. Rinse cabbage under cold running water. Press, but do not squeeze, to drain; pat dry with paper towels. Place wilted cabbage and carrot in large bowl.
2. Stir buttermilk, mayonnaise, sour cream, shallot, parsley, lemon juice, sugar, mustard, thyme, chives, 1/4 teaspoon salt, and pepper together in small bowl. Pour dressing over cabbage and toss to combine; refrigerate until chilled, about 30 minutes. (Coleslaw can be refrigerated for up to 3 days.)
NOTE: If planning to serve the coleslaw immediately, rinse the salted cabbage in a large bowl of ice water, drain it in a colander, pick out any ice cubes, then pat the cabbage dry before dressing.
Cauliflower & Parmesan Flan
Servings: 4


2 1/2 teaspoon(s) butter, unsalted, softened
2 cup(s) cauliflower florets, about 8 ounces
2 large eggs
1/2 cup(s) heavy cream
1/3 cup(s) milk
1/2 cup(s) Parmesan cheese, grated
1/2 teaspoon(s) kosher salt
1/4 teaspoon(s) nutmeg, freshly grated
1 pinch(es) cayenne
2 teaspoon(s) Parmesan cheese, grated for garnish
1 teaspoon(s) parsley, curly leaf, chopped for garnish


1. Preheat oven to 350 with rack in center. Butter four 6-oz ramekins. Cover bottom or each with parchment circle and butter parchment. Place ramekins in baking pan.
2. Fill medium saucepan 2/3 full of lightly salted water and bring to boil. Add cauliflower and cook until very tender, about 10 min. Drain well and pat dry. Puree cauliflower in processor until almost smooth.
3. In medium bowl, whisk together eggs, cream, milk, 1/2 cup parmesan, salt, nutmeg and cayenne. Add cauliflower and whisk well to combine. Divide mixture among ramekins. Pour enough boiling water into baking pan to come half way up sides of ramekins.
4. Carefully place pan in oven. Bake until flan is set and a small sharp knife inserted into center comes out clean, about 34 min. Remove ramekins to cooling rack for 5 min. (Can be prepared 1 DAY AHEAD cooled, covered with plastic wrap and refrigerated. Bring to room temp and reheat, uncovered, on baking sheet in 350 oven for 15 min.)
5. Run a sharp knife around inside of ramekins. Unmold onto a flat work surface and peel off parchment. Sprinkle each serving with parmesan cheese and parsley.
Prep: 20 min
Cook: 50 min
Can be a first coarse by sauteeing chantarelles and lobster together in a butter cream sauce with leeks or shallots and
spooning over top of flan.
GF Strawberry Shortcake
Servings: 6


1 1/4 cup(s) Brown Rice Flour
3/4 cup(s) Sorgum Flour
2/3 cup(s) Cornstarch
1/4 cup(s) Potato Starch
4 teaspoon(s) Potato Flour
1 teaspoon(s) Xanthan Gum
2 cup(s) flour, Gluten Free, or Artisan Gluten-Free Flour Mix
2 teaspoon(s) baking powder, GF
1/4 cup(s) sugar
8 tablespoon(s) butter, salted
1 large egg, beaten
2/3 cup(s) milk
1 quart(s) strawberry
1/4 cup(s) sugar
1/2 cup(s) whipping cream
1 tablespoon(s) confectioners suga


1. Shortcake: Preheat oven to 450 degrees. Grease an 8-inch round baking pan.
2. Stir together the ingredients for Artisan Gluten-Free Flour Mix. Measure 2 cups, or use packaged gluten free flour. Stir the flour, sugar and baking powder in a bowl. Cut in the butter until the mixture resembles coarse crumbs.
3. Combine the egg and milk and add to the dry ingredients. Stir to form a thick batter.
4. Spread the batter into the prepared pan. Bake for 20 minutes, or until wooden toothpick inserted in center comes out clean.
5. Meanwhile, Combine the strawberries and sugar in a bowl and let sit for 15 minutes.
6. Beat together the whipping cream, sugar and vanilla extract until soft peaks form.
7. Cut the shortcake into 6 pieces. Top each with the strawberries and whipped cream.
Zucchini-Quinoa Lasagna
Servings: 6


6 large zucchini, cut lengthwise into (12) 1/4-on thick slices
3 teaspoon(s) salt
6 cup(s) vegetable stock, low sodium
3 cup(s) quinoa, rinsed
1 1/2 cup(s) tomato sauce
3/4 cup(s) onion, finely chopped
3 teaspoon(s) oregano, dried
3/4 cup(s) basil, fresh, chopped
3/4 cup(s) parsley, fresh, chopped
6 tablespoon(s) cream cheese, light, or non-dairy
3 24 oz. spaghetti sauce, bottled
1 1/2 cup(s) Mozzarella cheese, lowfat, shredded


1. Preheat oven to 400. Place zucchini slices on a bed of paper towels. Sprinkle with salt and cover with paper towels. Let stand to release moisture.
2. Bring broth, quinoa, tomato sauce, onion and oregano to a boil in saucepan. Cover, reduce heat to medium-low and simmer 25 minutes or until all liquid is absorbed. Remove from heat and stir in basil, parsley and cream cheese.
3. Spoon 1/3 cup of spaghetti sauce over bottom of 8-in square baking dish. Blot remaining moisture and salt from zucchini and lay 4 slices over spaghetti sauce in dish. Spoon half of quinoa over ucchini and cover with 1/3 cup spaghetti sauce.
Repeat with 4 more zucchini slices, remaining quinoa and 1/3 cup spaghetti sauce. Top with remaining 4 zucchini slices, remaining spaghetti sauce and the shredded cheese.
4. Bake lasagna 30 minutes, or unitl zucchini is tender and top is bubbly.
Yield: 6, 1-cup servings
Whey Protein Breakfast Blast
Servings: 1


3/4 cup(s) blueberry, frozen or fresh
1/2 banana
3 tablespoon(s) whey protein powder, whey protein powder, vanilla flavor
1/2 cup(s) milk, lowfat, or rice milk
2 teaspoon(s) honey
3 ice cubes
1 tablespoon(s) flaxseed, flaxseed, ground
adzuki beans, cooked


In a blender, thoroughly combine berries, banana, protein powder, milk and honey by pulsing a few times. Add ice cubes and blend until very smooth. Pour into a 16-ounce glass and sprinkle with ground flaxseed.
Kale and Carrots with Toasted Almonds
Servings: 4


1/3 cup(s) almonds, chopped
sea salt
1 tablespoon(s) olive oil
1 onion, peeled and thinly sliced
1/4 teaspoon(s) nutmeg
1 pound(s) kale, fresh, trimmed, washed, drained and chopped
1 cup(s) water
1 pound(s) carrot, scraped and sliced into rounds
black pepper


1. Place almonds in asmall skillet over low heat. Sprinlke with salt. Toast until golden and no longer raw tasting, shaking the pan occasionally, 7 minutes.
2. While almonds are toasting, heat olive oil in a large Dutch oven over medium heat. Add the onion. Sprinkle with salt, Cook onion until soft. Add nutmeg.
3. Raise heat to high. Add the kale and water. Stir kale until it begins to wilt. Cover the pot. Reduce heat to low. Braise the kale for 15 minutes, stirring occasionally.
4. Add carrots. Cook until kale and carrots are tender, adding more water if necessary, about 15 minutes more.
5. Season the vegetables with salt and pepper. Transfer to serving bowl. Garnish with toasted almonds.
May be served hot or at room temp.
Prep; 10 min
Cook: 30 min
Reheat in microwave 45 seconds, or sauce pan until warm, stirring once.
Lacinato Kale & Ricotta Salata Salad
Servings: 6


3/4 pound(s) kale, fresh, lacinato or regular
2 tablespoon(s) shallots, finely chopped
1 1/2 tablespoon(s) lemon juice
1/4 teaspoon(s) salt
1/4 teaspoon(s) pepper
4 1/2 tablespoon(s) olive oil, extra virgin
2 ounce(s) ricotta salata, coarsely grated (1 cup)

Directions: 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

Servings: 12


2 tablespoon(s) olive oil
1 large onion, finely chopped
1 large red bell pepper, seeded and sliced
1 large yellow bell pepper, seeded and sliced
1 large green bell pepper, seeded and sliced
8 large eggs
salt and pepper
1 14 1/2 oz. can(s) tomatoes, canned, diced (or sub. 2 fresh tomatoes, seeded and chopped)
2 tablespoon(s) Italian parsley, finely chopped
Italian parsley, fresh sprigs for garnish
6 bread, country-style, thick sliced, toasted, to serve
12 prosciutto, slices


1. Heat oil in a skillet over medium-high heat. Add the onion and bell peppers, reduce heat and cook, stirring occasionally , for 15 min or until softened.
2. Place eggs in a mixing bowl and whisk until well blended. Season to taste. Set asside.
3. Reduce heat to very low in skillet after bell peppers are soft. Pour eggs into skillet and cook, stiring constantly, until they are almost set, but still creamy . Remove from heat.
4. Stir in tomatoes and chopped parsley. Adjust seasoning, if necessary. Place slices of toast on individual serving plates and spoon the eggs and vegetables on top. Garnish with Parsley sprig and two slices of prosciutto ham and serve at once.

Angel Hair Vegetable Medley
Servings: 6


 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
Servings: 4


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
Servings: 2


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
Servings 5


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
Servings 8


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
minute more.
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

Servings:  6


3 pita pockets (whole grain or wheat)
2 tablespoons olive oil
½ teaspoon kosher salt (optional)
1 orange


  1. Preheat the oven to 350 degrees.
  2. Cut pita pockets in half, separating the tops from the bottoms, and cut each top and bottom into about 6 triangular wedges (like a pizza).
  3. In a medium bowl, toss the pita with olive oil and kosher salt (optional).
  4. Lay the pita wedges on a large baking sheet and bake them for 10 - 12 minutes until they start to brown.
  5. Cut 3 - 6 oranges into wedges for serving.
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
Servings:  6


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)


  1. In a medium stockpot over medium heat, combine the beans, salsa, water and cumin and bring it to a boil.
  2. While it is heating, use an immersion blender to puree about half the mixture, so it is still chunky. 
  3. Add the corn and its liquid, and continue to heat it for about 5 minutes, stirring occasionally. (For a smoother soup, add the corn before pureeing the soup.)
  4. Serve the soup with a dollop of Greek yogurt or sour cream, if desired. 
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

Servings:  6


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

½ cup elbow macaroni

  1. Heat olive oil in a 6-quart saucepan over medium heat.  Add onion, mushrooms, garlic, basil, oregano, and parsley and sauté for several minutes. 
  2. Add water and vegetable juice cocktail then bring to a boil over medium-high heat.
  3. Add carrots, zucchini, cabbage, and macaroni.
  4. Cook just until vegetables and macaroni are tender.
Nutrition per serving:  98 calories; 2g of fat

Stuffed Portobello Mushrooms
Servings:  6 Ingredients:

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
Sea salt
Freshly ground black pepper


  1. Preheat oven to 350 degrees.

  2. In large skillet, heat 2 tablespoon oil over medium-high heat and add onions and cashews. Season with salt and pepper.  Sauté until onions are soft and lightly browned. Add garlic and let cook a few more minutes until fragrant.

  3. In a large bowl, combine onion mixture, brown rice, lentils, breadcrumbs, vegetable broth, basil and thyme. Mix together and season to taste with salt and pepper.

  4. Brush both sides of mushrooms caps lightly with olive oil and place top-side-down on a lightly oiled sheet pan. Stuff mushrooms with about 1/2 cup of the lentil stuffing, then press one tomato slice on top of the stuffing.

  5. Bake for approximately 30 minutes, or until the stuffing is browned and mushrooms are cooked through. Garnish with extra fresh thyme leaves.
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

Servings:  8


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


  1. Preheat oven to 350 degrees.

  2. Use coconut oil to grease a 9 inch pie plate. 

  3. In a medium bowl, mix together the mashed banana, almond milk, vanilla extract,  chia seeds, lemon juice, lemon zest, and stevia (or agave). (Do the wet ingredients first so it gives the chia seeds time to soften up.)|

  4. In a separate medium bowl, whisk together the coconut flour, millet flour, baking powder, baking soda, corn starch, and cinnamon. Combine the wet with the dry ingredients. Pour into the pie plate.  Bake for 30 minutes.
Nutrition:  60 calories (with stevia) or 90 calories (with agave) per slice

Chia Soy Glazed Salmon

Servings:  6


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??


  1. Cook rice as directed by package.

  2. Combine brown sugar, soy sauce, rice wine vinegar. Place salmon filet into a freezer bag and pour soy sauce mixture over fish. Let salmon marinate for 15 minutes.

  3. Turn oven onto broil. Cover cookie sheet with foil and spray with cooking spray.

  4. Remove salmon from bag and place on top of foil. Broil for approximately 10 – 15 minutes, until fish is thoroughly cooked and flakes with a fork.

  5. Garnish with chia seeds.

Tropical Island Smoothie

Servings:  6


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

Servings:  6


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

Servings:  6


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)


  1. Cook the rice according to package directions.

  2. In a large heavy skillet over medium-high heat, heat the oil. Add the onions and zucchini and cook, stirring frequently, while you chop/add the other vegetables.  Stir in 2 tablespoons hoisin sauce.  Continue to sauté the vegetables for a few more minutes, stirring often, until they are tender but not mushy, 8 - 10 minutes total, from when you first added the onions and zucchini. Remove the vegetables from the heat.

  3. Put the tortillas on a microwave-safe plate, cover them with a damp paper towel, and heat them on high power for 1 - 2 minutes until they are warm and soft.

  4. Lay a tortilla on each plate and brush a little hoisin sauce (about 1 teaspoon.) in the middle of it with the back of a spoon. Add a scoop each of the rice, vegetables, chicken (optional) and a few drops of hot pepper or chili sauce (optional). Wrap the tortillas burrito-style.
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

Servings:  2     


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
Butcher's twine


  1. Preheat oven to 375°F.
  2. Place a chicken breast between 2 sheets of plastic wrap and pound it all over until it is thin- about 1/4? thickness. Then repeat for the other breast.
  3. In a small bowl, stir the goat cheese, sun dried tomatoes, olive oil, basil, salt, and pepper together for the filling.
  4. Season both sides of the chicken with some salt and pepper.
  5. Scoop the filling onto wide end of the flattened chicken breasts.
  6. Roll the chicken up and tie it in place with butcher's twine. (I tied it in 3 places to hold everything in)
  7. Line a baking sheet with foil for easy clean up and spray with olive oil cooking spray before you place the stuffed chicken in a pan.
  8. Bake for 25-30 minutes until it is cooked through (about 175 degrees on your meat thermometer).

Baked Zucchini Fritters
Servings:  2


1 medium zucchini, coarsely grated
1 egg
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


  1. Preheat your oven to 350 degrees.
  2. Shred zucchini in a cheese grater.
  3. Mince the garlic and chop up the leek and add it to the bowl and stir.
  4. Next, add the egg, flour, and ricotta cheese and stir until just creamy enough to hold shape (add a little ricotta cheese at a time- depending on the size of the zucchini you use, you may need more or less cheese)
  5. Add any extra seasoning you want (I used salt, white pepper, and garlic powder- also try paprika or even curry powder!)
  6. Spray a cookie sheet with non-stick spray, then scoop out your zucchini mixture with a spoon and plop individual small mounds on the pan.
  7. Spread out each fritter so they are flat.
  8. Bake for about 15-20 minutes, flip them over halfway through so they brown on both sides.

Artichoke Cucumber Salad
Servings:  2


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


  1. Slice the skin off of the cucumber in stripes, then cut into slices.
  2. Chop the onion into large pieces, cut the artichokes and cherry tomatoes in half, and add everything to a bowl.
  3. Add desired amount of dressing, pepper and seasoning.  Stir and then eat!

Maple-Cinnamon Applesauce
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


  1. Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer.
  2. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes.
  3. Mash the apples to the desired consistency and stir in maple syrup and 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
Servings:  2


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


  1. Put sauerkraut and water in a medium nonreactive skillet. Gently heat just until the liquid has evaporated but not so much that the sauerkraut begins to stick to the pan. Remove from the heat.
  2. Gradually heat a large cast-iron over medium heat. Put one tortilla in the pan and immediately sprinkle 1/3 cup cheese over half of it. Quickly arrange about half the apple slices over the cheese, then top with half the sauerkraut, spreading it evenly. Sprinkle with another 1/3 cup cheese.
  3. Fold the tortilla over the filled half and press gently on it with a spatula to seal. Heat the quesadilla until the bottom is golden, about 2 minutes, then carefully flip and lightly brown the other side. Slide the quesadilla onto a cutting board and cut it into halves or quarters. Prepare the second one in the same fashion. Variation: If you like, a little chopped ham tastes wonderful layered in with the other ingredients.
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              

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


  1. Preheat oven to 400°F.
  2. To prepare dressing: Whisk vinegar, apple juice, 1 tablespoon oil, honey, mustard, salt and pepper in a small bowl.
  3. To roast apples and prepare salad: Toss apples with 2 teaspoons oil and thyme in a medium bowl; spread evenly on a baking sheet. Roast, turning once or twice, until the apples are soft and golden, 25 to 30 minutes. Discard fresh thyme, if using. Let cool.
  4. While the apples are roasting, toast walnuts in a small baking pan until fragrant, about 5 minutes. Let cool.
  5. Just before serving, combine spinach, lettuce and endive in a large bowl; toss gently to mix. Divide the greens among 6 plates, drizzle with dressing and top with cheese, roasted apples and walnuts. Serve immediately.
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


  1. Cook the ravioli according to package directions.  When it is 1 minute from being done, add spinach.  Drain the spinach and pasta.

  2. In a large heavy skillet, heat oil over medium heat.  Add onions and sauté for about 4 minutes until softened.  Add the garlic, sundried tomatoes, and crushed red pepper flakes and sauté them with the onions for about 1 minute.  Add the pasta sauce and bring it to a low boil. Reduce the heat, if necessary, and simmer the sauce, stirring occasionally, until the ravioli and spinach are done.

  3. Combine ravioli, spinach and sauce, and serve it immediately, or refrigerate it for up to 2 days, or freeze for up to 3 months.

Spinach, Basil & Red Pepper Wraps

Servings: 4


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


  1. Heat tortillas in the microwave (some people prefer to heat over an open flame on the stovetop for a few seconds) until warm and soft.

  2. <, li>Spread 2 teaspoons of mango chutney on one side of each tortilla.  Top the spread on each wrap with 6 basil leaves, spread from one end to the other.  Top the basil with 2 slices of cheese, ¼ of red bell pepper (lay strips across middle of tortilla so it can be rolled up) and 1 cup spinach.  Roll the wrap as tightly as possible, and slice it in half before serving.
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.

Ratatouille Pizza
Servings:  8


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


  1. Preheat oven to 374 deg. 

  2. Heat oil and Italian seasoning in a large skillet.  Add eggplant, zucchini, green pepper, tomato, onion, and garlic.  Sauté until tender-crisp.  Lower heat and simmer for 5 minutes.

  3. On a baking sheet, arrange bread.  Sprinkle on half of the cheese and spoon vegetables over cheese.  Bake until edges are brown.  Sprinkle with remaining cheese.  Bake for 3 to 5 minutes longer or until cheese is melted.
Nutritional Information per serving:   Calories 249, Total Fat 5g

New Age Pizza

Servings:  12


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)


  1. In a medium bowl, combine water and yeast, stirring until dissolved.  Add 1 cup of flour, of olive oil, and salt, mixing well with a wooden spoon.  Mix in another cup of flour. 

  2. Sprinkle 1 cup of flour on a working surface and knead dough until smooth and elastic, adding remaining ½ cup of flour, if necessary.  Lightly flour a 2 quart bowl, place dough, and turn to coat surface.  Cover with plastic wrap and let rise for 1 hour or until doubled in bulk.  Knead for 1 minute. 

  3. Preheat oven to 500 deg.

  4. Sprinkle a large pizza pan with cornmeal.  Roll or stretch dough into a think circle and place into a prepared pan.  Layer mozzarella cheese, tomatoes, garlic, basil, salt, pepper, Parmesan cheese, and olive oil over dough.  Bake for 10 to 15 minutes or until crust is golden.  Cut into wedges.
Nutritional Information per serving:   Calories 193, Total Fat 7g

Heirloom Tomato Salad

Servings: 12



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.


  1. Core the tomatoes, and cut away any blemishes.  Slice the tomatoes in one-half to one inch thick slices.  On each plate, mix the different colors and varieties of tomato.  Sprinkle the tomato slices lightly with salt and pepper. 

  2. Top with cheese of choice

  3. Drizzle dressing over the tomatoes and tear up a few leaves of fresh basil to sprinkle on top. 

  4. Pair with fresh loaf of crusty bread to sop up the tomato juice and bits of cheese!

Actually Delicious Turkey Burgers

Servings: 12


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

Herbed Tortellini Salad

Servings: 6  INGREDIENTS:

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


  1. Drain tortellini and pour into a large bowl.  

  2. Whisk together olive oil and remaining ingredients and pour over tortellini. 

  3. Toss lightly to make sure all ingredients are well-incorporated.  Serve warm or cold (cover/refrigerate)!
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


  1. Trim the ends off of 1 lb. of green beans. Steam the beans in an inch of water on the stovetop or in the microwave until tender-crisp, 5-8 minutes.

  2. To make the dressing, combine sesame oil, soy sauce, ginger, sesame seeds and sugar.  Toss the green beans with the dressing and serve them hot or cold.
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

Servings: 4


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


  1. Prepare rice as directed on package.

  2. Preheat the oven to 450 degrees. Tear off about a 3 foot strip of heavy-duty aluminum foil, and fold it in half to make a double thick square that is about 1 1/2 feet long. Place the foil on a baking sheet. Place the fish in the center of the foil. Top it with the slivered carrots and peppers or zucchini.?In a small saucepan, heat the oil over medium heat. Add the garlic and ginger and sauté them until they are fragrant, about 1 minute. Add the soy sauce, vinegar, and hoisin sauce and simmer it for about 2 minutes. Remove the saucepan from the heat.

  3. Pour the sauce evenly over the fish and vegetables. Wrap the foil into an airtight packet around the fish, vegetables and sauce, folding and sealing the edges. Bake the fish for 20-25 minutes (use the longer time for thicker fillets). (Meanwhile, prepare the green beans.)?Remove the fish from the oven and open it immediately (and carefully) so the fish stops cooking. Serve it hot.?
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

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  • Gail Hogan

    Gail Hogan

    Gail Hogan is an Emmy award winning journalist and has worked in TV and radio news for over 30 years.
    Gail Hogan is an Emmy award winning journalist and has worked in TV and radio news for over 30 years.
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