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Angel Hair Vegetable Medley
Servings: 6

Ingredients:

 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

Directions:

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

Ingredients:

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

Directions:

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
coated.

6. Chill in refrigerator. Serve chilled.
Approximately per serving: 170 calories, 3 grams of fat

 

Orange & Carrot Smoothie
Servings: 2


Ingredients:

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

Directions:

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

Ingredients:

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

Directions:

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
Servings:  6

Ingredients:

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

Directions:

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

Ingredients:

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)

Directions:

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

Ingredients:

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

Directions:

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

Directions:

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

Ingredients:

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

Directions:

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

Ingredients:

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



Directions:

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

Ingredients:

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

Directions:

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

Ingredients:

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

Directions:

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

Ingredients:

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)

Directions:

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     

Ingredients:  

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

Directions:

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

Ingredients:

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

Directions:

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

Ingredients:

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

Directions:

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         

Ingredients:  

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

Directions:

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

Ingredients:

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

Directions:

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)

Ingredients:

DRESSING:
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

Directions:

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)

INGREDIENTS:

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

DIRECTIONS:

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

INGREDIENTS:

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

DIRECTIONS:

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. 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

INGREDIENTS:

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

DIRECTIONS:

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

INGREDIENTS:

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
Cornmeal
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)

DIRECTIONS:

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

INGREDIENTS:

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

Dressing:

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

DIRECTIONS:

Dressing:  In a small bowl, whisk together mustard, honey/cane sugar, vinegar, dried herbs, garlic, salt, pepper and oil.

Salad:

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

INGREDIENTS:

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

DIRECTIONS:

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

DIRECTIONS:

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

INGREDIENTS:

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

DIRECTIONS:

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

INGREDIENTS:

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

DIRECTIONS:

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

 

Gluten Free, Dairy-Free Blintzes

Servings: 6 to 8

INGREDIENTS:

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
needed
*Sweet Filling
• 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
*Savory Filling
• 1 teaspoon ground cinnamon, optional
• 2 cups mashed potatoes,
seasoned to taste
• ¼ cup milk of choice (like soy
milk)

DIRECTIONS:

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.