Crustless Broccoli Quiche

Transcription

1 Squash Mash 2-3 large butternut squash 2 tablespoons butter 1 tablespoon brown sugar 1 teaspoon cinnamon Salt to taste Pierce squash and microwave 1-2 minutes. Cut squash in half and remove seeds. Peel and chop squash into large chunks. Cover with water in large saucepan. Boil until soft, about 20 minutes. Drain. Combine butter, brown sugar and cinnamon in large bowl. Mash with potato masher until smooth. Butternut Squash is healthy because: Excellent source of Viatamin A Great source of fiber Many antioxidants and anti-inflammatory benefits Baked Squash Option: Cut squash in half lengthwise and remove seeds. Place cut side down in shallow baking pan. Bake at 400 F minutes until tender. Turn over and bake until toasty brown. Add butter, honey or brown sugar, salt and pepper. Crustless Broccoli Quiche 1 tablespoon olive or canola oil 1 onion; sliced 3-4 cups chopped broccoli 8 eggs 1 cup of milk 1 cup cheddar cheese, shredded 1 teaspoon salt ½ teaspoon pepper Preheat oven to 400 F. Heat oil in skillet on medium heat. Add onion, salt & pepper, and broccoli. Cook until onions are golden brown. Spread vegetables in bottom of pie plate. In a bowl, lightly beat eggs, milk, cheese, salt & pepper. Pour egg mixture over vegetables. Bake for 1 hour or until light brown. Cool 20 minutes before cutting. Broccoli is healthy because: Protects against cancers Lowers cholesterol levels Excellent source of Vitamin A and Vitamin C Rich in fiber

2 Broccoli Salad 3 cups broccoli florets ½ cup raisins 2-3 slices of bacon (fried, crumbled) ½ cup red onion (diced) ½ cup sunflower seeds Mix together in a large bowl. Set aside. for Sauce 2 tablespoons sugar 1 tablespoon apple cider vinegar ¾ cup plain yogurt or mayonnaise Combine sugar and vinegar and stir to dissolve. Stir in yogurt until well-blended. Pour over the broccoli mixture and stir together. MIX IT UP Eat some raw and some steamed. Steam for no longer than 5 minutes, at most. Wash, but up, and store in a plastic bag for up to five days in the fridge. The sooner you use it, the more nutritious it is. Toss pasta with olive oil, pine nuts and steamed broccoli. Add broccoli to omelets. Stir-Fried Broccoli Combine and set aside: ½ cup chicken broth 1 teaspoon cornstarch 2 tablespoons soy sauce 1 teaspoon sugar Heat in skillet: 2 tablespoons oil ½ medium onion, diced Fry until golden. Add 1 lb broccoli, cut in small pieces. Broccoli is healthy because: Protects against cancers Lowers cholesterol levels Excellent source of Vitamin A and Vitamin C Rich in fiber Stir-fry for three minutes. Add sauce ingredients. Stir-fry for 1 minute until sauce thickens.

3 Best-Ever Applesauce 4 Granny Smith or other tart apples, cored, peeled and diced ¼ cup water 3 tablespoons real maple syrup Put the apples, water and real maple syrup in a pot, cover, and put on the stove. Turn the heat to medium-low and cook until the apples are tender, about 30 minutes, stirring occasionally to make sure the apples aren t sticking. Set aside to cool 10 minutes. Mash the apples using a potato masher or fork until chunky. If you like it smoother, mash some more) and set aside to cool until just warm. Serve right away, or put in a container and refrigerate until cold. Get Creative Chunky Nutty Applesauce: add ½ cup chopped toasted walnuts or peacans Chunky Nutty Fruity Applesauce: add ½ cup chopped toasted walnuts or peacans and ¼ cup raisins, currants or diced apricots Banana Applesauce: add 1 overripe banana after you cook the apples and mash them together. Pearsauce: subsitute pears for the apples Confetti Salad ¼ cup lemon or lime juice 2 tablespoons orange juice 1 tablespoon honey 2 cups carrots (grated) 2 cups apple (chopped) 1 tablespoon fresh mint (snipped into small pieces) ⅛ teaspoon salt or to taste ¼ cup raisins Mix lemon or lime juice, orange juice and honey. Stir in grated carrots and chopped apples, fresh mint, salt and raisins. Toss and serve. Apples are healthy because: Excellent source of fiber, which helps keep you full May help you reduce your total cholesterol and your LDL cholesterol May help with good blood sugar regulation and offers anti-cancer benefits

4 Pan-Fried Brussels Sprouts 1 pound fresh Brussels sprouts (brown parts removed, cut in half) 1 tablespoon olive oil 2 teaspoons crushed garlic ¼ white onion, chopped Salt and ground pepper to taste Garlic powder to taste Heat olive oil in a skillet over medium heat until the oil shimmers, and cook garlic, stirring often, until golden brown and fragrant, about 3 minutes. Stir in onion and cook until soft, stirring often and about 5 minutes. Add Brussels sprouts to the skillet and cook without stirring until the undersides of the sprouts turn golden brown, 5 to 7 minutes. Brussels Sprouts are healthy because: A superstar vegetable for cancer protection Low in calories but rich in Vitamin K and Vitamin C Can help lower cholesterol levels and reduce inflammation Stir to turn sprouts over and cook other sides until golden brown. Another 5 to 7 minutes. Season with salt, black pepper and garlic powder. Grilled and Roasted Beets 6 beets, scrubbed 2 tablespoons butter Salt and pepper to taste Grilled Beets Preheat and outdoor grill for high heat. Coat one side of a large piece of aluminum foil with cooking spray. Place beets and butter on foil; season with salt and pepper. Wrap foil over beets. Place packet on the grill grate. Cook 30 minutes, or until beets are very tender. Allow beats to cool about 5 minutes before serving. 1 pound small beets 1 tablespoon olive or canola oil ¼ teaspoon salt Roasted Beets Preheat oven to 425 F. Use 1 lb of small beets or cut larger beets in quarters. Toss with one tablespoon olive oil or canola oil and ¼ teaspoon salt. Wrap in foil. Bake minutes or until tender.

5 Whole Beet Skillet 4-6 medium beets with fresh greens 1-2 tablespoons lemon juice 1-2 teaspoons ginger root (peeled and minced) 1-2 teaspoons honey (optional Cut greens off beets, leaving about 1 inch of greens on beets. Place beets in large saucepan, cover with water and bring to a boil. Reduce heat and simmer until beets are tender when pricked with fork, minutes, depending on size. While beets are cooking, remove stem from beet greens. Chop stems into 1-inch pieces. Chop greens separately. Drain the cooked beets and rinse with cold water. Beets are healthy because: They contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer! When beets have cooled enough to handle, slip peels off with fingers. Cut beets in slices. In saucepan, sauté until bright green and just tender. Add slices of beets and heat through. Stir together sauce ingredients. Mix with beets and serve immediately. Berry Smoothie 2 cups berries (or melon, peaches, bananas) 1½ cups of plain yogurt 2-4 tablesspoons honey or sugar, to taste Puree fruit in blender. Add yogurt, milk and honey or sugar and blend well (Peel bananas, break in chunks, and freeze to get a thicker consistency) Berries are healthy because: Rich in antioxidants - can help reduce the negeative effects of aging (like memory loss) Excellent sources of fiber

6 Berry Crumble 6 cups berries of choice, frozen or fresh ¼ cup granulated sugar 1 tablespoon lemon juice 2 teaspoons cinnamon ⅓ cup coarsely chopped pecans or walnuts ⅔ whole-wheat flour ½ cup old-fashioned rolled oats ½ cup packed light brown sugar ¼ cup canola oil Preheat oven to 375 F. Coat an 8-inch square (or two-quart) deep baking dish with cooking spray. Toss berries with granulated sugar, lemon juice and 1 teaspoon cinnamon in a large bowl. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes. Meanwhile, combine flour, oats, brown sugar and the remaining cinnamon in a medium bowl. Mix to blend. Stir in oil and nuts; toss well until evenly moistened and clumpy. Remove foil from the baking dish and scatter the topping evenly over the berries. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes. Berries are healthy because: Excellent sources of fiber Anti-inflammatory and good for your heart Cabbage Potato Mash 4 Russet potatoes (2-2½ lbs), peeled and cut into large chunks Salt 2 tablespoons olive oil or canola oil 3 lightly packed cups of chopped cabbage 3 green onions (including the green onion greens), minced (about ½ cup) 1 cup milk Put the potatoes in a medium pot and cover with cold water by at least an inch. Add 1 tablespoon of salt and bring to a boil. Boil until the potatoes are fork tender (15-20 minutes). Drain in a colander. Return the pot to the stove and set over medium-high heat. Heat oil and add the greens. Cook for 3-4 minutes until they are wilted and have given off some of their water. Add the green onions and cook 1 minute more. Pour in the milk, mix well, and add the potatoes. Reduce the heat to medium. Use a fork or potato masher and mash the potatoes, mixing them up with the greens. Add salt to taste and serve hot with a knob of butter in the center.

7 Baked Eggplant & Zucchini 2 cups tomato sauce 1 small eggplant, cut into long slabs 2 small zucchini cut into long slabs 1 cup each shredded mozzarella and Parmesan ⅓ cup torn basil Spread ½ cup sauce in 9x13" baking dish; top with eggplant, zucchini, ¾ cup sauce and half of each cheese and basil. Repeat. Bake for 25 minutes at 400 F. More About Eggplant Choose eggplants that are a glossy, deep purple color. Eggplant is healthy because: Excellent source of fiber, which helps keep you fuller longer May help lower cholesterol levels Rich in antioxidants and phytonutrients which support robust health Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat. Try it grilled or as a dip for vegetables when pureed. Skillet Eggplant Heat in skillet: 2 tablespoons margarine Add: 2 cups diced, unpeeled eggplant 1 cup thinly sliced scallions, green tops included 1 large green pepper, cut in thin strips 1 large tomato diced ¼ cup of water ½ teaspoon of salt ¼ teaspoon ground allspice 1 teaspoon sugar (optional) Mix well. Simmer, covered, until eggplant is tender, about 20 minutes. Add additional water if necessary. Eggplant is healthy because: Excellent source of fiber, which helps keep you fuller longer May help lower cholesterol levels Rich in antioxidants and phytonutrients which support robust health Option: Substitute ½ - 1 cup tomato sauce for fresh tomato and water.

8 Fresh Vegetable Medley 1 pound fresh green beans 3 carrots, sliced diagonally 1 yellow squash 1 zucchini squash 1 red pepper ½ sweet onion 2 minced, fresh garlic cloves Use olive oil/salt/pepper to taste. Sauté green beans and carrots for several minutes. Add rest of vegetables and minced garlic and continue to sauté until vegetables are tender and crisp. Green beans are healthy because: Great source of Vitamin K Rich in antioxidants Contain some omega 3 fatty acids, which help decrease risk of heart disease Green Beans with Almonds & Garlic 1½ pounds of green beans, trimmed 1 tablespoon unsalted butter 1 tablespoon olive oil ½ cup slivered almonds 1 teaspoon minced or pressed garlic (1 medium clove) 1 tablespoon fresh lemon juice (from 1 small lemon) Kosher salt and freshly ground black pepper Bring a 6- to 7-quart pot of water to a boil. Add the beans and cook until bright green and barely crisp-tender, about 2 minutes. Drain in a colander and rinse under cold, running water until completely cool. Spread the beans on a clean kitchen towel and dry thoroughly. In a large skillet, heat the butter and oil over medium-low heat until the butter melts and the foam subsides. Add the almonds and cook, stirring occasionally, until golden-brown all over, about 3 minutes. Using a slotted spoon, transfer the almonds to a plate. Reduce the heat to low and add the garlic to the skillet. Cook, stirring constantly, until fragrant, about 30 seconds. Add the beans, increase the heat to medium, and cook, tossing occasionally, until crisp-tender and lightly browned in some places, 5 to 8 minutes. Stir in the lemon juice and season to taste with salt and pepper. Transfer to a serving platter, sprinkle with the almonds and serve.

9 Roasted Vegetables Coat veggies lightly with oil. Toss 1 pound of vegetables with 1 teaspoon oil in a bowl and season with salt and pepper. Let em roast. Spread veggies on a baking sheet, making sure they aren t crowded. (Overly crowding can cause veggies to steam rather than roasting to a rich, golden brown. Add a second baking sheet if they need more space.) Lightly sprinkle with salt and pepper, then roast 15 to 30 minutes in a 475 F oven, depending on the vegetables (see guide at right). Resist the urge to check them often- opening the door lowers the oven temperature and slows roasting. Add seasonings post-roast. Sprinkle 1 tablespoon citrus juice or vinegar, 1 tablespoon chopped herbs, and ½ to 1 teaspoon each minced garlic and citrus zest over roasted veggies. Toss with tongs to let the heat of the veggies release their aromas and flavors. Punch things up with toppings. Sprinkle ¼ cup chopped roasted nuts, toasted breadcrumbs, or grated or crumbled cheese over vegetables for extra flavor or texture. Time it right. Roasting times vary from veggie to veggie and can even change according to freshness - a recently harvested butternut squash will cook faster than a wintered-over specimen. The roasting times on the right offer ballpark figures for a range of vegetables roasted in a 475 F oven. To roast a medley of veggies that call for different cooking times, simply switch up the sizes: for example, broccoli can be roasted with onions and potatoes when the florets are big and the onions and potatoes are cut into thin (¼-inch thick) slices. Roasting Times minutes whole green beans, asparagus, medium broccoli florets, large chunks of zucchini and yellow squash minutes halved Brussels sprouts, large eggplant chunks, fennel wedges, medium sweet potato and winter squash chunks, halved or thickly sliced leeks, 1-inch onion wedges minutes white potato quarters or large chunks, 1-inch-thick carrot or parsnip chunks, medium beet, turnip or rutabaga chunks, 1-inch celery root cubes SOURCE: Crispy Kale Chips 1 head of kale, washed and thoroughly dried 2 tablespoons olive oil Sea salt, for sprinkling Preheat oven to 275 F. Remove the ribs from the kale and cut into 1½ inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Crazy for Kale! Fantastic health benefits await you! Kale helps lower cholesterol levels, is a powerful source of antioxidants and Vitamin K, and is known as a powerhouse cancer preventative vegetable. Eat it raw in salads or steam and add to your favorite casseroles or soups. Chop finely and sauté with other vegetables. Store unwashed kale in an airtight container for up to five days in the fridge. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

10 Superfood Salad 1 bunch kale, stems removed, leaves chopped 8-ounce frozen, shelled Edamame (soybeans), thawed ¼ red onion, sliced thin 1 cup shredded carrots ⅔ cup fresh blueberries ½ cup dried cranberries (optional) ½ cup chopped cashews (optional) Dressing ⅓ cup white sugar ⅓ cup vinegar (white balsalmic suggested) ¼ cup olive oil ½ tsp salt ½ tsp pepper Whisk dressing ingredients together and set aside. Toss salad ingredients together. Pour half the dressing over the mixture and toss to coat. Kale is healthy because: Lowers cholesterol levels Powerful source of antioxidants and Vitamin K Powerhouse cancer-preventative vegetable Refrigerating 4-6 hours to let flavors blend is suggested, but it can be served immediately. Serve with remaining dressing on the side. Kale and White Bean Soup 2 cups canned cannellini beans 1½ medium-sized onions, diced 1½ tablespoon olive oil 1 to 2 cloves garlic, minced 1 quart (4 cups) vegetable stock 1 teaspoon salt ¼ teaspoon black pepper ½ teaspoon chopped fresh rosemary or ¼ teaspoon dried rosemary 2 cups carrots, shredded or chopped 7 cups chopped kale, stems removed ½ cup grated Parmesan cheese In a large pot, sauté the onions in the oil until soft. Then add garlic and cook for an additional minute. Add the beans, stock, salt, pepper, and rosemary and simmer for about 15 minutes. Add the carrot and cook another 10 minutes. Add the kale and cook until kale is tender, about 15 minutes. Add more vegetable stock if soup requires more liquid. Check the seasoning, and adjust as needed. Serve sprinkled with fresh, grated Parmesan cheese.

11 Oven-friend Okra & Okra Sauté Oven-fried Okra ½ pound okra ½ cup flour 2 eggs ¼ cup milk 1 cup cornmeal ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon paprika (optional) ½ teaspoon garlic powder Heat oven to 450 F. Spread flour on plate. In bowl, mix eggs and milk lightly. Mix cornmeal, salt, pepper, paprika, onion, and put on a different plate. Grease a baking sheet. Take a few pieces of okra at a time, dip in flour, eggs (allowing extra egg to drip off) and then cornmeal. Spread on baking sheet, bake minutes until golden and crispy. Okra Sauté 4 cups okra (cleaned and trimmed) 1 large onion, sliced 2 green or red sweet peppers, cut in strips (optional) 1 chili pepper, chopped (optional) 2 large tomatoes, diced 2 tablespoons oil Sauté okra in 2 tablespoons oil for 10 minutes. Add onion (and peppers, if using) and cook until light brown. Add tomatoes and cook 10 minutes. Add salt to taste. Fresh Pea Hummus & Ginger Orange Peas Fresh Green Pea Hummus 1 cup peas ½ cup Chickpeas (Garbanzo beans) 1 clove garlic 1 tablespoon olive oil ¼ teaspoon salt ⅛ teaspoon black pepper Combine green peas, chickpeas, garlic, olive oil, salt, and pepper in a food processor. Process until completely smooth, 4-5 minutes. Ginger Orange Peas 1 tablespoon ginger, finely chopped 1 tablespoon oil 2 cups peas 3 tablespoons orange juice Heat oil and cook ginger 1 minutes. Add peas and juice and cook for 2-3 minutes. May help protect against stomach cancer. Good source of protein and fiber to keep you full. Powerful Peas Can help regulate blood sugar and has anti-inflammatory and antioxidant benefits. Mix peas with chicken, diced onions and almonds for a great chicken salad.

12 Stuffed Peppers 4 green, yellow, or red sweet peppers ⅓ cup onion, chopped 2 cloves garlic, minced 1 tablespoon oil Cut ½ inch off top of peppers and discard seeds. Steam whole peppers in 1-inch boiling water until tender, about 5-8 minutes. Remove peppers from water and set aside. In large frying pan, sauté garlic and onion in the oil. 2 cups corn 1½ cups cooked black beans Add and simmer 10 minutes. Place peppers in oven-proof dish so that they stand upright, cut ends up. Stuff peppers with vegetable mixture. Any extra filling can be placed in dish next to peppers. ¼ cup Parmesan cheese Sprinkle on top. Bake at 350 F approximately 20 minutes. 2 cups tomatoes, chopped 1 jalapeño pepper, seeded and minced 2 tablespoons fresh parsley, chopped (or ½ teaspoon dried) 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried) 1 teaspoon ground cumin ½ teaspoon salt Add to frypan and cook 5 minutes. 1 pound boneless, skinless chicken or turkey breasts, trimmed of fat and cut into thin strips ¼ large red onion, coarsely chopped ½ cup salsa ¼ cup chopped fresh cilantro leaves ¼ cup lime juice Put the chicken strips in a bowl and add the onion, salsa, cilantro, lime juice, orange juice, and red pepper flakes. Cover and refrigerate at least 1 hour and no more than 4 hours. Drain well, discarding all but the chicken. Alternatively, rotisserie chicken can be used; it requires only the marinating step and not the cooking. Fajitas ¼ cup orange juice ¼-½ teaspoon crushed red pepper flakes 1 tablespoon vegetable or olive oil 2 red onions, thinly sliced 2 red or yellow bell peppers, cored, seeded and thinly sliced 8-12 tortillas minutes. Move the vegetables to an oven-safe plate or dish and place in oven to keep warm. Using the same skillet you cooked the vegetables in, put it on the stove and turn the head to high. Add the remaining 1½ teaspoon oil. Add the chicken strips and cook until they have browned, 2 to 3 minutes on each side, turning once. Turn the oven on and set it 250 F. Put the skillet on the stove and turn the heat to medium. When it is hot, add 1½ teaspoon oil. Add the onions and peppers and cook until they begin to soften and brown, Carefully take the plate with the peppers out of the oven. Move the peppers to one side and add the chicken tenders. Serve, buffet style, with sour cream, avocado, and salsa on separate plates or bowls.

13 Grilled Garden Kebabs 2 tablespoons fresh basil Note: If using wooden 2 tablespoons fresh cilantro skewers, soak at least 30 3 tablespoon olive oil minutes in water before ½ teaspoon salt using to prevent scorching. ¼ teaspoon pepper 1-4 cloves garlic Snip herb leaves into small pieces. Peel and finely chop garlic. Mix all ingredients in a bowl. Set dressing aside. (For a quick option, try Italian dressing instead.) 8-10 cups fresh vegetables of choice: zucchini, cherry tomatoes, bell peppers, green beans, eggplant, onions, mushrooms, etc.) Chop into chunky, bite-sized pieces. Put half of vegetables and half of dressing in plastic container. Put lid on tight and shake to coat vegetables and dressing. Thread a variety of vegetables onto each skewer. (You can also add pieces of meat.) Grill over medium heat until vegetables are tender. Serve in wraps, over cooked pasta, or with brown rice. Quick Sauté of Spinach with Garlic ¼ cup olive oil 1¼ pounds spinach, trimmed, washed, and dried (about 12 cups torn leaves) 1 lemon, halved Generous pinch red pepper flakes Kosher salt and freshly cracked pepper, to taste In a large sauté pan, heat the oil and add the spinach and cook for 1-2 minutes. The spinach should turn bright green and wilt slightly. Spinach is healthy because: Can help prevent cancer and is anti-inflammatory Rich in antioxidants, Vitamins A & K, and other minerals such as iron Helps maintain healthy bones Add the garlic and continue to cook, stirring rapidly for 30 seconds. Remove the spinach from the heat, squeeze the lemon over the tip, and add the red pepper and salt and black pepper. Toss well and serve.

14 Curried Chickpeas with Spinach 2 tablespoons olive oil 2 small onion 2 cloves garlic 8 oz spinach 1½ tablespoon curry powder 1 (15 oz) can tomato sauce 1 (29 oz) can chickpeas Dice the onion and mince the garlic. Sauté the onion and garlic in a large skillet with the olive oil over medium heat until the onions have softened (3-5 minutes). Add the curry powder and continue to sauté with the onion mixture for one minute more. Add about ¼ cup of water to the skillet along with the fresh spinach and continue to sauté until the spinach has wilted. The water will help steam and wilt the spinach (no water needed if using frozen spinach). Drain and rinse the chickpeas. Add them to the skillet along with the tomato sauce. Stir well to distribute the spices in the sauce and heat through (5 minutes). Serve over rice or with bread. Sweet Potato Fries 1 sweet potato or yam 1 to 2 tablespoons vegetable oil Salt, to taste Preheat oven to broiler setting. Cut potato in half and then into Frenchfry shaped strips along the length of the potato. (No need to peel the potato, but wash the skin before you slice it.) Place the fries in a large bowl. Add the oil and stir until potatoes are evenly coated. Spread the fries onto a baking sheet; avoid building a thick layer. If piled high, the potatoes will steam, not broil. Place the potatoes in the broiler section of the oven on a shelf 3-4 inches from the top. Broil the potatoes 8 to 10 minutes, turning them once or twice until they are lightly browned. Reset the oven to 400 F. Transfer the fries from the broiler portion of the oven to the center of the oven. Bake for minutes. Sprinkle with salt and serve. Sprinkle with cinnamon or cumin for a different flavor. Sweet Potatoes are healthy because: Excellent source of Vitamin A Rich in antioxidants Regulates blood sugar, reduces harmful inflammation

15 Sweet Potato Quesadillas 4 cups sweet potatoes 1½ cups onion 2 cloves garlic 1-2 tablespoon oil 2 teaspoons dried oregano 1½ teaspoon dried basil 1½ teaspoon chili powder 1½ teaspoon ground cumin Salt and pepper to taste 8 tortillas 1 cup cheddar cheese 1 cup cooked black beans Preheat oven to 400 F. Peel potatoes and cut into large chunks. Put in large saucepan and cover with water. Boil until potatoes are soft, minutes. Drain water and then mash sweet potatoes with a potato masher or pulse in a food processor until mashed. Set potatoes aside. Finely chop onions and garlic and then sauté in oil in fry pan until soft and translucent. Add basil, chili powder, salt and pepper, and cumin (if using) to the pan and cook another minute. Stir in sweet potatoes and heat through. Spread sweet potato filling on half of each tortilla. Spoon black beans on top and sprinkle with cheese. Fold tortilla in half. Place on oiled baking sheet and brush tops with oil. Bake in preheated oven for minutes until tortillas are golden-brown. Serve with salsa and low-fat sour cream. Pico de Gallo 1½ cup cherry or grape tomatoes, halved or 1½ cups of any tomato of choice, diced 2 tablespoons red onion, minced 1 tablespoon jalapeño pepper, minced 3 teaspoons fresh cilantro, chopped 1½ tablespoon olive oil (optional) ½ lime, juiced 1 teaspoon garlic, minced Seas salt and pepper Gently toss all ingredients in a small bowl and mix until combined. Season with salt and pepper and set at room temperature for minutes before serving. Tomatoes are healthy because: Excellent source of lycopene, which can help prevent some cancers and help maintain a healthy heart Rich in antioxidants

16 Two Tomato Recipes Greek Tomato Salad 8 medium tomatoes, sliced 1 medium onion, thinly sliced 1 green pepper, chopped (optional) 1 cucumber, chopped 2 tablespoons fresh basil, mint, or parsley, chopped 1 tablespoon olive oil 1 clove garlic, minced (optional) Mix all ingredients and add salt and pepper to taste. Add ½ cup of crumbled feta cheese or shredded mozzarella cheese and Kalamata olives if desired. 2 tablespoons olive oil 2 large garlic cloves ½ cup finely diced onion 2 pounds very ripe tomatoes 4 large fresh basil leaves Summer Tomato Sauce Put the oil in a medium sauce pan. Peel the garlic and chop very fine. Add the garlic and onion to the sauce pan. Cook over medium-high heat until the onion softens but does not brown (about 3 minutes). Add the tomatoes and bring to a boil. Add the basil and cook, covered, over medium heat for 10 minutes. Pass through a blender or process briefly in a food processor. Add salt, pepper, and a pinch of sugar, if needed, to taste. Corn & Zucchini Sauté 10 oz corn (can use frozen corn that has been thawed) 2 tablespoons olive or canola oil 3 cups zucchini, cut in small pieces ½ cup onion, chopped ¾ teaspoon salt ½ teaspoon dried dill Heat oil. Add zucchini and onions and cook until light brown. Add corn, salt, and dill, and cook until the mixture is heated through. Can also add cherry tomato halves if desired. All about Zucchini Helps to maintain healthy blood sugar levels Decreases harmful inflammation Contains and excellent nutrient profile Wash, slice and steam to obtain the most nutrients Consider blending into spaghetti sauce and casseroles

17 Cabbage Slaw 1 head red cabbage 2 carrots, grated 8 scallions, greens and whites, thinly sliced ¼ cup canola or vegetable oil ¼ cup unseasoned rice vinegar ½ teaspoon kosher salt ¼ teaspoon black pepper Cut the cabbage in half and, using the knife, finely sliver it. Put all the ingredients in the bowl and toss well. Cover and refrigerate at least 1 hour and up to two days. Cabbage facts: Cabbage is one of the oldest vegetables, dating back to the 1600 s. Cabbage is available in many varieties: red or purple, green and Napa cabbage, usually found in Chinese cooking, bok choi and Brussels sprouts. Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers. Cabbage contains quantities of fiber and iron, which help to keep the digestive tract and colon in healthy condition. SOURCE: Sautéed Carrots 2 pounds carrots 1 teaspoon kosher salt ¼ teaspoon freshly ground black pepper 2 tablespoons unsalted butter 1½ tablespoons chopped fresh dill or flat-leaf parsley Peel the carrots and cut them diagonally in ¼-inch slices. You should have about 6 cups of carrots. Place the carrots, ⅓ cup water, the salt, and pepper in a large (10 to 12-inch) sauté pan and bring to a boil. Carrots are healthy because: Rich source of Vitamin A - promotes healthy eyes and skin Decreases the risk of certain cancers Have antioxidant and heart-health benefits Cover the pan and cook over medium-low heat for 7 to 8 minutes, until the carrots are just cooked through. Add the butter and sauté for another minute, until the water evaporates and the carrots are coated with butter. Off the heat, toss with the dill or parsley. Sprinkle with salt and pepper and serve.

18 Golden Carrot Bake - Part 1 3 cups shredded carrots 1½ cups water ⅔ cup uncooked brown rice ½ teaspoon salt ¼ teaspoon pepper - Part 1 Combine in a saucepan and bring to a boil. Reduce heat, cover, and simmer for 25 minutes. Do not drain. - Part 2 1½ cups Monterey Jack cheese (shredded) 1 cup milk 2 eggs (beaten) ¼ cup onion (chopped) Pinch of ground nutmeg - Part 2 Stir in and transfer into a 1½-quart casserole dish. Bake uncovered at 350 F for 1 hour. Sprinkle on ½ cup Monterey Jack cheese. Return to oven long enough to melt cheese, about 2 minutes. All About Carrots Lightly steaming carrots brings out bio-availability of beta carotene. Steam for five minutes. Long, mature carrots have more nutrition than baby carrots. Shred carrots and add them to salads, soups, and even tomato-based sauces. For a natural treat, roast in the oven with a drizzle of honey. Cauliflower Popcorn 3 cups small cauliflower florets 2 tablespoons olive oil 2 tablespoons grated Parmesan cheese Sea salt and pepper to taste Toss cauliflower florets with olive oil and salt and pepper. Cauliflower is healthy because: A rock star for cancer prevention like its cousin, cabbage, kale, and broccoli Has anti-inflammatory, antioxidant and digestive benefits. Amazing source of fiber and rich in nutrients such as Vitamin C. Roast at 450 F, uncovered, for about 20 minutes or until lightly browned, stirring once or twice. Sprinkle with 2 tablespoons grated Parmesan cheese and serve.

19 Cauliflower Salad 2 cups diced, raw cauliflower ½ cup sliced scallions 1 carrot, sliced ¼ cup olive or canola oil 1½ teaspoons lemon juice 1½ tablespoons wine vinegar 1 teaspoon salt ½ teaspoon sugar Dash of pepper Mix well. Chill before serving. Other ways to enjoy cauliflower: Enjoy raw or steamed with a little bit of oil and salt. Try roasting in the oven with Parmesan cheese. Puree it and add it to, or substitute it for, mashed potatoes. Store in the fridge for up to 1 week. Shortcut Collard Greens 1¼ pounds collard greens 1 tablespoon water 2 slices Canadian bacon 1 tablespoon olive oil 1 small onion, chopped (about 1 cup) 1 tablespoon cider vinegar 1 tablespoon pure maple syrup ⅛ teaspoon red pepper flakes ¾ cup low-sodium chicken broth Salt to taste Remove the stems and center ribs from the collard green and discard. Cut the leaves across into ½-inch-wide strips. Place the greens in a large, microwave-safe bowl with the water and cover tightly. Microwave on high for 5 minutes. Drain in a colander, shaking off any excess water. While the collards are cooking, heat a large skillet over medium-high heat and cook the bacon for 2 minutes on each side. Remove the bacon from the pan, chop and set aside. Add the oil and onion to the pan and cook, stirring, until softened, about 3 minutes. Add the microwaved collard greens and stir in the vinegar, maple syrup, red pepper, and broth. Bright to a simmer and cook, covered, over low heat for 30 minutes. Add the chopped Canadian bacon to the pan, season with salt, and serve.

20 Corn & Tomato Sauté 2 tablespoons olive oil or canola oil 2 ears corn, husked and corn cut off the cob ½ cup diced shallots or onions 1 pound diced tomatoes 1 tablespoon chopped basil ¼ teaspoon salt Heat oil to medium heat in skillet. Add corn and shallots to skillet. Cook about 5 minutes. Remove from heat and let stand 5 minutes. Add other ingredients, heat and serve. Tomatoes are healthy because: Excellent source of lycopene, which can help prevent some cancers and help maintain a healthy heart. Prevents cancer and rich in antioxidants. Spicy Grilled Corn 4 ears corn, husked 2 tablespoons mayonnaise 2 tablespoons plain, nonfat yogurt ½ teaspoon chili powder Parmesan cheese to taste Preheat grill to medium-heat. Combine mayonnaise, yogurt and chili powder. Grill corn 8-12 minutes. Spread each ear with the yogurt mix. Sprinkle with Parmesan cheese. All About Corn Great low-calorie snack. An ear of corn has about the same number of calories as an apple and less than onefourth the sugar. Store in the husk for up to 3 days in the fridge. For easy prep, boil in a pot of water or lightly butter and grill on a griddle for a tasty side dish. Spice up grilled corn with cumin and chili powder

21 Handful of fresh basil or cilantro (cut into small pieces) 1 green bell pepper - chopped 2 cups tomatoes - chopped 2 cups corn Corn Black Bean Salad 2 cups cooked black beans 1 clove garlic - chopped 2 tablespoons olive oil 2 tablespoons lime juice Mix all the ingredients with salt and pepper to taste. Option: Can be used as filling for quesadillas. Put a few spoonfuls in a tortilla with shredded cheese and cook on a griddle. Bell Peppers are healthy because: Great source of Vitamin C Wonderful source of health-sustaining antioxidants Contains high amounts of carotenoids that maintain healthy eyesight and skin Cucumber Onion Salad 3 cups cucumbers (thinly sliced) ½ cup onion (thinly sliced) - Option 1 ¼ cup vinegar or lemon juice 2 tablespoons oil ½ teaspoon salt 1 tablespoon sugar (optional) Mix together and add to the cucumbers and onions. - Option 2 Place cucumbers and onions in a large bowl and sprinkle with 1 teaspoon salt. Let stand for 1 hour. Drain. Add ½ cup of light sour cream or mayonnaise. 1 tablespoon fresh mint or dill weed (chopped). Cucumbers are healthy because: Very low in calories, but rich in nutrients, cucumbers make a healthy, filling snack Excellent source of Vitamin K Contain a high potassium level, which helps promote a healthy heart

22 Stacked Vegetable Quesadillas 1 tablespoon oil ½ sweet onion, thinly sliced 1 clove garlic, minced 4 oz mushrooms, thinly sliced 2 carrots, finely chopped 1 zucchini, finely chopped 1 green or red sweet pepper, thinly sliced 12 corn tortillas 1½ cups pepper jack or cheddar cheese, shredded Preheat oven to 400 F. Heat oil on medium heat. Cook all vegetables (including garlic and onion) about 5 minutes, and add salt and pepper to taste. Assemble 4 stacks simultaneously on a baking sheet. Start with a tortilla, top wiht a large spoonful of vegetables, some cheese, and then another tortilla. Repeat layers, ending with a third tortilla on top. Place tortilla stacks in preheated oven for minutes, until cheese is melted. Cut into quarters and, if desired, serve with salsa, low-fat sour cream, avocado, and/or chopped cilantro. Marinated Radish Salad 8 large bunches radishes, sliced 8 green onions, sliced ¼ cup fresh dill, chopped (or 1 tablespoon dill seed) Combine radishes, onions, and dill. Mix together ingredients for dressing, then add to radish mixture. Toss until mixture is coated. Cover and refrigerate at least 2 hours but no longer than 4 hours. Remove 30 minutes before serving. Stir. Dressing: ½ cup olive oil ¼ cup lemon juice 1 teaspoon sugar 1 teaspoon Dijon mustard ½ teaspoon salt Pepper to taste All about Radishes Great source of Vitamin C Aids in healthy digestion Low in calories and nutrient-dense Wash, slice, and top your favorite salads or sandwiches with radishes

23 Delicious Dressings Balsamic Vinaigrette ¾ cup olive oil 6 tablespoons balsamic vinegar 2 garlic cloves 1 teaspoon Dijon mustard ¼ teaspoon black pepper 1-2 teaspoons honey (optional) Put ingredients into a container with lid and shake until contents well-mixed (a small glass jar with lid works well). Store in refrigerator for up to 2 weeks. Let dressing come to room temperature before using. Fresh Ranch Dressing ½ cup plain Greek yogurt 2 tablespoons milk (low fat or whole) or buttermilk 2 tablespoons olive oil 1 tablespoon white vinegar 1 tablespoon finely chopped fresh dill, parsley, or chives ½ teaspoon mustard (any type is fine) 1 teaspoon finely chopped onion or ½ teaspoon onion powder ½ teaspoon finely chopped garlic or ¼ teaspoon garlic powder ⅛ teaspoon each salt and black pepper Put ingredients into a container with lid and shake until contents are mixed well. Store in refrigerator for up to two weeks. Delightful Dips Cucumber Dip for Vegetables 1 cup plain Greek yogurt 1 tablespoon lemon juice 1 tablespoon fresh, minced dill 1 clove garlic, minced 1 cucumber, peeled and diced small 1 teaspoon salt Mix cucumber and 1 teaspoon salt in small bowl; cover and chill 3 hours. In a small bowl, mix yogurt, lemon juice, dill and garlic. Squeeze out as much excess liquid as possible from cucumber and salt mixture. Stir cucumber into yogurt. Season with pepper and additional salt if needed. Cover and chill until ready to serve. Use as dip for raw carrots, cucumber, peppers, broccoli, cauliflower, and peppers. Spinach Dip 4 cups spinach ½ cup cream cheese, low-fat ½ cup feta cheese ½ cup light sour cream 4 tablespoons chopped, fresh chives 2 teaspoons lemon juice ¼ teaspoon ground black pepper ¼ teaspoon salt Cook spinach in 2 cups water for one minute over high heat. Drain well. Put all ingredients (including drained spinach) with only half the chives in a blender and blend. Serve sprinkled with the remaining chives.

24 Old Fashioned Potato Salad 5 potatoes, in chunks 3 eggs 1½ cups chopped celery ½ cup chopped onion ½ cup sweet or dill pickle relish ¼ cup low-fat mayonnaise 1 tablespoon mustard ¼ teaspoon celery seed 1 clove garlic, minced Black pepper, to taste Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender. Drain and allow to cool. Place eggs in a saucepan and cover with water. Bring to a boil, remove from heat, and let eggs stand in water for 15 minutes. Remove eggs from hot water, cool under cold running water, and then peel. Chop eggs after peeling. Combine potatoes, egg, celery, onion, relish, mayonnaise, mustard, celery seed, garlic, and pepper in a large bowl. Mix together well and refrigerate until chilled. All About Potatoes Help to lower high blood pressure Support a healthy heart by lowering cholesterol levels and harmful inflammation Great source of B vitamins Potato Crunchers ⅓ cup olive oil 1 teaspoon dried thyme 1 teaspoon dried sage 1 large clove garlic, minced ¾ teaspoon salt ½ teaspoon pepper 16 small red or white potatoes Preheat oven to 375 F. Combine spices and olive oil in a large, plastic container with lid. Wash and scrub potatoes. Pat dry. Add potatoes to container with herb mixture. Put lid on tight and shake potatoes to coat well. Put potatoes on a large, oiled baking sheet. Bake in preheated oven for 20 minutes. Remove from oven and turn potatoes over. Bake another 20 minutes. (Potatoes should be crusty brown on the outside.) Transfer potatoes to a shallow bowl and serve.

25 Super Salads Serve a small salad before dinner, or add protein to any of these recipes to make a quick and tasty weeknight meal. Add ingredients from each column to make a salad for four. Load up on veggies with a tasty salad! GREENS (4 cups) VEGGIES (1-2 cups total, any combination) OPTIONAL PROTEIN (2 cups) OPTIONAL ADD-INS (½ cup) Spinach Leaf Lettuce Romaine Lettuce Mixed Salad Greens Raw beets or carrots, peeled and shredded Broccoli or cauliflower, chopped Cucumber, chopped or sliced Tomatoes, diced (canned or fresh) Corn kernels or peas (fresh or frozen, thawed) Radishes, sliced Bell pepper, chopped Canned beans, rinsed and drained Hardboiled eggs, chopped Roasted chicken, turkey, beef, or pork, shredded or sliced Extra firm tofu, crumbled and drained Frozen peas or edamame Radishes, sliced Toasted nuts or seeds, chopped or sliced Cheese, shredded or crumbled Cooked barley, brown rice, or whole grain pasta Olives, sliced Orange or grapefruit, cut into segments Whole grain croutons Tasty Salad Combos Simple Spinach Salad Spinach, shredded carrots, hard boiled eggs, honey mustard dressing Super Salad Dressings (¼ cup) Oil and Vinegar Honey Mustard Citrus Dressing Balsamic Vinaigrette Low-fat Ranch Winter Salad Mixed salad greens, shredded beets, grapefruit or orange segments, citrus dressing Fast Southwestern Dinner Salad Romaine lettuce, corn, diced tomatoes, black beans, cooked and chilled brown rice, shredded cheddar, sliced olives, low-fat ranch with a dash of chili powder

26 Packaged Food Makeover Love the convenience of packaged foods? Try these tips for making them healthier. Instant noodles Look for brands that bake the noodles instead of frying them. Stir in fresh vegetables or frozen veggies. Try broccoli, peas, edamame (soy beans), or spinach. Add protein if you like. Try leftover cooked chicken, fish, or beef. Or, add cubes of tofu. Use only half of the seasoning packet. Just add meat boxed meals Use lean ground beef, chicken, or turkey. Drain fat from cooked meat. Add whatever veggies you have on hand, the more the better! Try broccoli, carrots, peas, spinach, cauliflower, peppers, onions, or whatever you like. Boxed macaroni and cheese Add fresh or frozen broccoli or spinach to the pasta during the last few minutes of cooking. For southwestern flair, add salsa and cooked black beans for the last 2-3 minutes of cooking. Frozen pizza Buy a plain cheese pizza. Add your own toppings. Top with your favorite cooked veggies. Try broccoli, peppers, onions, olives, tomatoes, zucchini, and spinach (wilt fresh spinach by putting it in the microwave with a few drops of water. Squeeze after cooking.) If you want meat, add low-fat turkey pepperoni. Or, use cooked chicken or turkey sausage. Look for whole grain crusts if you can find them. If not, look for thin crusts. Taco dinner kits Look for kits with whole wheat or corn tortillas. Use lean ground beef, chicken, or turkey. Cook half the amount of ground meat called for. Drain fat. Stir a can of rinsed and drained black beans or pinto beans into the cooked meat. Add cooked veggies like chopped tomatoes or shredded zucchini. Top with low-fat cheese or sour cream. Canned ravioli or pasta dishes Look for products made with whole grain pasta. Add your favorite cooked veggies. Try zucchini, yellow squash, or spinach. Or, serve with a veggie-filled side salad. Frozen chicken nuggets or fish sticks Compare lables. Choose a brand with less saturated fat and sodium. Look for chicken nuggets made with white meat instead of dark. Serve with a hearty salad or a colorful vegetable side dish. If fries on the side are a must, make your own sweet potato fries. Frozen waffles or pancakes Look for whole grain pancakes or waffles. Top with fresh fruit and yogurt instead of syrup. If making pancakes, add bananas and berries to the batter. You can also add canned pumpkin. Frozen or prepackaged Chinese food If veggies aren t included, stir them in! Try bell peppers, broccoli, carrots, cauliflower, and edamame.