DARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "DARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK"

Transcription

1 DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK

2 DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss Chard, Arugula, Spinach and more! WHY SHOULD I EAT DGLV? Rich in nutrients o Vitamins A, C, E, K, Fiber Low in Carbohydrates, Sodium, and Cholesterol MyPlate says to make half your plate fruits and vegetables HOW MUCH SHOULD I EAT? 2 ½ cups of Vegetables per day 1 ½ cups of DGLV across the week HOW TO CLEAN DGLV: 1. Fill a large clean bowl with very cold water 2. Add greens to the bowl and submerge them in water, gently swishing the greens around 3. Remove greens, pour out used water and rinse excess dirt from the bowl 4. Repeat process with clean water until there is no dirt in the water HOW TO STORE DGLV: Store washed greens wrapped in paper towels in the fridge inside of a plastic grocery bag DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss Chard, Arugula, Spinach and more! WHY SHOULD I EAT DGLV? Rich in nutrients o Vitamins A, C, E, K, Fiber Low in Carbohydrates, Sodium, and Cholesterol MyPlate says to make half your plate fruits and vegetables HOW MUCH SHOULD I EAT? 2 ½ cups of Vegetables per day 1 ½ cups of DGLV across the week HOW TO CLEAN DGLV: 5. Fill a large clean bowl with very cold water 6. Add greens to the bowl and submerge them in water, gently swishing the greens around 7. Remove greens, pour out used water and rinse excess dirt from the bowl 8. Repeat process with clean water until there is no dirt in the water HOW TO STORE DGLV: Store washed greens wrapped in paper towels in the fridge inside of a plastic grocery bag

3 ARUGULA Arugula, Apple & Chickpea Salad Wraps Yield: 2 servings ARUGLUA Arugula, Apple & Chickpea Salad Wraps Yield: 2 servings Two big handfuls arugula, washed and dried ½ apple, diced ½ cup garbanzo beans, rinsed 1 hard-boiled egg, diced ¼ cup gouda cheese, cut into bite sized pieces ½ tbsp balsamic vinegar Kosher salt, to taste Black pepper, to taste 2 12-inch whole wheat tortillas Two big handfuls arugula, washed and dried ½ apple, diced ½ cup garbanzo beans, rinsed 1 hard-boiled egg, diced ¼ cup gouda cheese, cut into bite sized pieces ½ tbsp balsamic vinegar Kosher salt, to taste Black pepper, to taste 2 12-inch whole wheat tortillas 1. Combine all the salad ingredients in a mixing bowl. Whisk together the oil and balsamic vinegar with a pinch of salt and pepper. Sprinkle dressing over the salad and gently toss to coat all ingredients. 2. Lay the tortilla out and pile about half the salad greens down the center of one tortilla. Fold the side flaps inward and then roll the tortilla up like a burrito, tucking the greens inward and compressing them as you go Combine all the salad ingredients in a mixing bowl. Whisk together the oil and balsamic vinegar with a pinch of salt and pepper. Sprinkle dressing over the salad and gently toss to coat all ingredients. 2. Lay the tortilla out and pile about half the salad greens down the center of one tortilla. Fold the side flaps inward and then roll the tortilla up like a burrito, tucking the greens inward and compressing them as you go.

4 COLLARD GREENS Massaged Collard Green Salad Yield: 2-4 servings 1 bunch collard greens 1 tbsp lemon juice 1 tbsp olive oil ¼ tsp salt Toppings of your choice (Bacon Bits, Parmesan Cheese, Sundried Tomatoes, Walnuts, Apples - whatever you've got on hand) 5. Wash the greens, remove the stems, and tear the leaves into rough pieces 6. In a large bowl, add the lemon juice, olive oil and salt to your greens 7. Get your hands in there and grasp large handfuls of greens, crushing and rubbing them together like you re kneading bread. Keep this up for 2-3 minutes or until the greens are pretty wilted. 8. Mix in your toppings and serve! COLLARD GREENS Massaged Collard Green Salad Yield: 2-4 servings 1 bunch collard greens 1 tbsp lemon juice 1 tbsp olive oil ¼ tsp salt Toppings of your choice (Bacon Bits, Parmesan Cheese, Sundried Tomatoes, Walnuts, Apples - whatever you've got on hand) 1. Wash the greens, remove the stems, and tear the leaves into rough pieces 2. In a large bowl, add the lemon juice, olive oil and salt to your greens 3. Get your hands in there and grasp large handfuls of greens, crushing and rubbing them together like you re kneading bread. Keep this up for 2-3 minutes or until the greens are pretty wilted. 4. Mix in your toppings and serve! TIPS Massaging greens like collards or kale softens them and tames their bitterness, allowing them to be used raw as the base for a healthy salad TIPS Massaging greens like collards or kale softens them and tames their bitterness, allowing them to be used raw as the base for a healthy salad

5 ROMAINE Grilled Romaine Salad Yield: 8 servings 1/2 cup olive oil 1 tsp dried rosemary 1 tsp dried thyme 1/4 tsp salt, 1/4 tsp black pepper 8 Plum tomatoes, halved lengthwise 2 shallots, halved lengthwise and peeled 1/2 cup balsamic vinegar 2 tbsp brown sugar 1 3/4 cup olive oil, plus 1 tbsp 4 romaine hearts 5. Preheat oven to 225 degrees F. Mix olive oil and spices (rosemary, thyme, salt, and pepper) in a large resealable plastic bag. Place tomatoes in the bag and shake to coat. Arrange coated tomato halves cut side up on a baking sheet and bake 2.5 hours. Remove from oven and let cool. 6. In a blender or food processor, finely chop the shallots. Add vinegar and brown sugar, and process until smooth. Slowly add oil, processing frequently, so as to thicken the mixture. 7. Preheat grill for high heat. Brush romaine hearts with 1 tbsp olive oil, and season to taste with salt and pepper. 8. Cook Romaine hearts on grill for 5-10 minutes, turning frequently, until slightly charred. Serve warm surrounded by tomatoes and drizzled with dressing. ROMAINE Grilled Romaine Salad Yield: 8 servings 1/2 cup olive oil 1 tsp dried rosemary 1 tsp dried thyme 1/4 tsp salt, 1/4 tsp black pepper 8 Plum tomatoes, halved lengthwise 2 shallots, halved lengthwise and peeled 1/2 cup balsamic vinegar 2 tbsp brown sugar 1 3/4 cup olive oil, plus 1 tbsp 4 romaine hearts 1. Preheat oven to 225 degrees F. Mix olive oil and spices (rosemary, thyme, salt, and pepper) in a large resealable plastic bag. Place tomatoes in the bag and shake to coat. Arrange coated tomato halves cut side up on a baking sheet and bake 2.5 hours. Remove from oven and let cool. 2. In a blender or food processor, finely chop the shallots. Add vinegar and brown sugar, and process until smooth. Slowly add oil, processing frequently, so as to thicken the mixture. 3. Preheat grill for high heat. Brush romaine hearts with 1 tbsp olive oil, and season to taste with salt and pepper. 4. Cook Romaine hearts on grill for 5-10 minutes, turning frequently, until slightly charred. Serve warm surrounded by tomatoes and drizzled with dressing.

6 SPINACH Spinach and Orzo Salad Yield: 8 servings 1 (16 ounce) package uncooked orzo pasta 1 (10 ounce) package baby spinach leaves, finely chopped 1/2 pound crumbled feta cheese 1/2 red onion, finely chopped 3/4 cup walnuts, chopped 1/2 tsp dried basil 1/4 tsp ground pepper 1/2 cup olive oil 1/2 cup balsamic vinegar SPINACH Spinach and Orzo Salad Yield: 8 servings 1 (16 ounce) package uncooked orzo pasta 1 (10 ounce) package baby spinach leaves, finely chopped 1/2 pound crumbled feta cheese 1/2 red onion, finely chopped 3/4 cup walnuts, chopped 1/2 tsp dried basil 1/4 tsp ground pepper 1/2 cup olive oil 1/2 cup balsamic vinegar 5. Bring a large pot of water to a boil. Add orzo and cook for 8-10 minutes or until al dente; drain and rinse with cold water. 6. Transfer to a large bowl and stir in spinach, feta, onion, walnuts, basil and pepper. 7. Toss with olive oil and balsamic vinegar. 8. Refrigerate and serve cold. 1. Bring a large pot of water to a boil. Add orzo and cook for 8-10 minutes or until al dente; drain and rinse with cold water. 2. Transfer to a large bowl and stir in spinach, feta, onion, walnuts, basil and pepper. 3. Toss with olive oil and balsamic vinegar. 4. Refrigerate and serve cold.

7 KALE Baked Kale Chips with Seasoned Salt Yield: 6 Servings (Seasoned Salt) 1/2 cup Salt 1 tbsp ground pepper 2 tsp paprika 1 tsp onion powder 1 tsp ground red pepper (Seasoned Salt) 2. Stir all ingredients together. Makes ½ pint jar of seasoned salt. (Kale Chips) 1 bunch Kale 1 tbsp olive oil 1 tsp seasoned salt (Kale Chips) 7. Preheat oven to 350 F. Line baking sheet with parchment paper 8. Clean and dry Kale 9. Tear stems from kale and break into bite-sized pieces 10. Drizzle olive oil over kale and stir to coat. Sprinkle with seasoned salt 11. Arrange Kale in a single layer on baking sheet. Bake for 15 minutes, until kale is crisp but not burnt. 12. Allow to cool, and then enjoy! KALE Baked Kale Chips with Seasoned Salt Yield: 6 Servings (Seasoned Salt) 1/2 cup Salt 1 tbsp ground pepper 2 tsp paprika 1 tsp onion powder 1 tsp ground red pepper (Seasoned Salt) 1. Stir all ingredients together. Makes ½ pint jar of seasoned salt. (Kale Chips) 1 bunch Kale 1 tbsp olive oil 1 tsp seasoned salt (Kale Chips) 1. Preheat oven to 350 F. Line baking sheet with parchment paper 2. Clean and dry Kale 3. Tear stems from kale and break into bite-sized pieces 4. Drizzle olive oil over kale and stir to coat. Sprinkle with seasoned salt 5. Arrange Kale in a single layer on baking sheet. Bake for 15 minutes, until kale is crisp but not burnt. 6. Allow to cool, and then enjoy! TIP Try different spices and seasonings on your Kale chips TIP Try different spices and seasonings on your Kale chips

8 KALE Steamed Kale Yield: 4-6 Servings 2 bunches fresh kale, washed and destemmed 1 garlic clove, finely minced Salt and Pepper, to taste 1. Shred kale finely and place in a steamer basket fitted in a pot. Add enough water to the pot to just reach the bottom of the steamer basket. Add garlic. 2. Bring water to a boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender. 3. Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired. 4. Season with salt and cracked black pepper to taste. KALE Steamed Kale Yield: 4-6 Servings 2 bunches fresh kale, washed and destemmed 1 garlic clove, finely minced Salt and Pepper, to taste 5. Shred kale finely and place in a steamer basket fitted in a pot. Add enough water to the pot to just reach the bottom of the steamer basket. Add garlic. 6. Bring water to a boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender. 7. Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired. 8. Season with salt and cracked black pepper to taste. TIPS This easy cooking method can be used to prepare other greens and vegetables as well. Kale can also be steamed in the microwave. Simply add washed, undried, seasoned Kale to a microwave safe bowl and cover with a paper towel. Microwave on high 2 minutes for every 2 cups of kale, or until kale is wilted. TIPS This easy cooking method can be used to prepare other greens and vegetables as well. Kale can also be steamed in the microwave. Simply add washed, undried, seasoned Kale to a microwave safe bowl and cover with a paper towel. Microwave on high 2 minutes for every 2 cups of kale, or until kale is wilted.

9 MUSTARD GREENS Mustard Greens and Sweet Onion Sauté Yield: 4 Servings 1 tbsp olive oil 1 sweet onion, halved and thinly sliced Salt and Pepper, to taste 1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise 2 tsp apple cider vinegar 3. In a large skillet, heat oil over medium high heat. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6-8 minutes. 4. Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2-3 minutes. Stir in vinegar and serve. MUSTARD GREENS Mustard Greens and Sweet Onion Sauté Yield: 4 Servings 1 tbsp olive oil 1 sweet onion, halved and thinly sliced Salt and Pepper, to taste 1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise 2 tsp apple cider vinegar 1. In a large skillet, heat oil over medium high heat. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6-8 minutes. 2. Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2-3 minutes. Stir in vinegar and serve. TIPS Mustard Greens don t last long, so buy only what you plan to use within a few days. Store washed greens in a resealable plastic bag lined with dry paper towels in the refrigerator up to 1 day. TIPS Mustard Greens don t last long, so buy only what you plan to use within a few days. Store washed greens in a resealable plastic bag lined with dry paper towels in the refrigerator up to 1 day.

10 SPINACH Thai Stir Fry with Spicy Peanut Sauce Yield: 4 Servings 2 whole chicken breasts, skinned, boned & cut into bite-sized pieces 1/2 cup peanut butter 1/2 cup water 2 tbsp soy sauce 1 tbsp brown sugar 2 tbsp peanut or vegetable oil 2-3 cloves garlic, minced 1/2 tsp red pepper flakes 3-4 cups sliced spinach 1. In a small bowl, blend peanut butter, water, soy sauce and sugar 2. In a wok or large skillet, heat oil over high heat. Add garlic and pepper; stir fry 30 seconds. 3. Add chicken, stir-fry until firm and white, about 5 minutes 4. Add spinach, stir-fry until bright green, about 3 minutes 5. Stir in peanut butter mixture 6. Cook, stirring constantly until sauce is smooth 7. Serve warm SPINACH Thai Stir Fry with Spicy Peanut Sauce Yield: 4 Servings 2 whole chicken breasts, skinned, boned & cut into bite-sized pieces 1/2 cup peanut butter 1/2 cup water 2 tbsp soy sauce 1 tbsp brown sugar 2 tbsp peanut or vegetable oil 2-3 cloves garlic, minced 1/2 tsp red pepper flakes 3-4 cups sliced spinach 8. In a small bowl, blend peanut butter, water, soy sauce and sugar 9. In a wok or large skillet, heat oil over high heat. Add garlic and pepper; stir fry 30 seconds. 10. Add chicken, stir-fry until firm and white, about 5 minutes 11. Add spinach, stir-fry until bright green, about 3 minutes 12. Stir in peanut butter mixture 13. Cook, stirring constantly until sauce is smooth 14. Serve warm

11 ARUGULA Arugula Pesto Yield: 1 cup 2 cups of packed arugula leaves, stems removed 1/2 cup shelled walnuts 1/2 cup parmesan cheese 6 cloves garlic, unpeeled ½ clove garlic, peeled and minced 1/2 tsp salt 4. Brown unpeeled garlic cloves in a skillet over medium high heat until the garlic is lightly browned, about 10 minutes. Remove from pan, cool, and remove skins. 5. Toast the nuts in a pan over medium heat until lightly brown, or heat in microwave for 2 minutes on high. 6. Combine ingredients (Choose either method) a. Food Processor method: Combine the arugula, salt, roasted and raw garlic into a food processor. Pulse while drizzling the olive oil into the processor. Remove mixture from processor and stir in parmesan cheese. b. Mortar and Pestle: Combine nuts, salt and garlic in a mortar. With the pestle, grind until smooth. Add the cheese and olive oil and grind again. Finely chop arugula and add it to the mortar. Grind up with the other ingredients until smooth. SERVING TIP Serve with pasta, over freshly roasted potatoes, or as a sauce for pizza. o/ ARUGULA Arugula Pesto Yield: 1 cup 2 cups of packed arugula leaves, stems removed 1/2 cup shelled walnuts 1/2 cup parmesan cheese 6 cloves garlic, unpeeled ½ clove garlic, peeled and minced 1/2 tsp salt 1. Brown unpeeled garlic cloves in a skillet over medium high heat until the garlic is lightly browned, about 10 minutes. Remove from pan, cool, and remove skins. 2. Toast the nuts in a pan over medium heat until lightly brown, or heat in microwave for 2 minutes on high. 3. Combine ingredients (Choose either method) a. Food Processor method: Combine the arugula, salt, roasted and raw garlic into a food processor. Pulse while drizzling the olive oil into the processor. Remove mixture from processor and stir in parmesan cheese. b. Mortar and Pestle: Combine nuts, salt and garlic in a mortar. With the pestle, grind until smooth. Add the cheese and olive oil and grind again. Finely chop arugula and add it to the mortar. Grind up with the other ingredients until smooth. SERVING TIP Serve with pasta, over freshly roasted potatoes, or as a sauce for pizza. o/

12 KALE Two Bean Soup with Kale Yield: 6 Servings 3 tbsp olive oil 1 cup chopped onion 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 tsp salt 2 garlic cloves, mined 4 cups vegetable or chicken broth, divided 7 cups de-stemmed, chopped kale (about 1 bunch) 2 (15 oz) cans, no-salt added cannellini beans, rinsed, drained and divided 1 (15 oz) can no-salt added black beans, rinsed and drained 1/2 tsp red wine vinegar 1 tsp rosemary 1. Heat a large sauce pan over medium high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, celery, and sauté 6 minutes. Stir in ¼ tsp salt and garlic. Cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes. 2. Place half of cannellini beans and remaining 1 cup broth in blender; process until smooth. Add remaining ingredients, including pureed bean mixture, to soup. Bring to a boil, reduce heat and simmer 5 minutes. Serve warm. KALE Two Bean Soup with Kale Yield: 6 Servings 3 tbsp olive oil 1 cup chopped onion 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 tsp salt 2 garlic cloves, mined 4 cups vegetable or chicken broth, divided 7 cups de-stemmed, chopped kale (about 1 bunch) 2 (15 oz) cans, no-salt added cannellini beans, rinsed, drained and divided 1 (15 oz) can no-salt added black beans, rinsed and drained 1/2 tsp red wine vinegar 1 tsp rosemary 3. Heat a large sauce pan over medium high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, celery, and sauté 6 minutes. Stir in ¼ tsp salt and garlic. Cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes. 4. Place half of cannellini beans and remaining 1 cup broth in blender; process until smooth. Add remaining ingredients, including pureed bean mixture, to soup. Bring to a boil, reduce heat and simmer 5 minutes. Serve warm.

13 SPINACH Muffin Tin Egg White and Vegetable Frittatas Yield: 12 Servings 1 Yellow onion, peeled and chopped 2 tsp olive oil 1 package frozen chopped spinach, thawed 3/4 cup feta cheese 1 tomato, chopped 8 egg whites Salt and pepper, to taste Cooking oil spray 6. Preheat oven to 300F. Grease 12- muffin tin with cooking spray. 7. In a large sauté pan, warm the olive oil over medium-low heat. Add the onion and cook until soft, about 3 minutes. 8. Squeeze the water out of the spinach and add to the cooked onion. 9. Add feta cheese, tomatoes, and season with salt and pepper to taste. Using a spoon, divide mixture into each muffin cup in the tin. 10. Pour the egg whites into each, leaving about 1/4 inch of space for it to rise. Bake for minutes. Place on cooling rack for 10 minutes and then remove the cups. WHCookbook_ pdf SPINACH Muffin Tin Egg White and Vegetable Frittatas Yield: 12 Servings 1 Yellow onion, peeled and chopped 2 tsp olive oil 1 package frozen chopped spinach, thawed 3/4 cup feta cheese 1 tomato, chopped 8 egg whites Salt and pepper, to taste Cooking oil spray 1. Preheat oven to 300F. Grease 12- muffin tin with cooking spray. 2. In a large sauté pan, warm the olive oil over medium-low heat. Add the onion and cook until soft, about 3 minutes. 3. Squeeze the water out of the spinach and add to the cooked onion. 4. Add feta cheese, tomatoes, and season with salt and pepper to taste. Using a spoon, divide mixture into each muffin cup in the tin. 5. Pour the egg whites into each, leaving about 1/4 inch of space for it to rise. Bake for minutes. Place on cooling rack for 10 minutes and then remove the cups. WHCookbook_ pdf

14 COLLARD GREENS Collard Green Coleslaw Yield: 8 Servings 1/2 lb. collard greens, tough stems removed (8 leaves) 3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) 1/2 cup rice or cider vinegar 1/3 cup sugar 1/4 cup canola oil 1 tsp. powdered mustard 1 tsp. celery seed 1/2 tsp. salt 1/4 tsp. ground black pepper 1. Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice to make narrow strips. Coarsely chop strips once sliced. Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots, onion, and bell pepper. 2. Whisk together vinegar, sugar, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour hot vinegar mixture over collard and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight. COLLARD GREENS Collard Green Coleslaw Yield: 8 Servings 1/2 lb. collard greens, tough stems removed (8 leaves) 3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) 1/2 cup rice or cider vinegar 1/3 cup sugar 1/4 cup canola oil 1 tsp. powdered mustard 1 tsp. celery seed 1/2 tsp. salt 1/4 tsp. ground black pepper 3. Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice to make narrow strips. Coarsely chop strips once sliced. Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots, onion, and bell pepper. 4. Whisk together vinegar, sugar, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour hot vinegar mixture over collard and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight.

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Clean Eating Holiday Menu

Clean Eating Holiday Menu Clean Eating Holiday Menu Brined Turkey with Oranges and Rosemary Two-Potato Gratin Warm Brown Rice Salad Shredded Brussels Sprouts Green Beans with Roasted Shallots Baked Apples with Blue Cheese Toasted

More information

Healthy Cooking Made Easy.

Healthy Cooking Made Easy. Healthy Cooking Made Easy. Spiralizing is all about making easy, healthy dishes with fresh vegetables and fruits, while having fun in the process. That s what we hope you ll experience with these recipes.

More information

Cranberry Brie Bites... 2 Champagne Oranges... 2 Chocolate Pudding Pies... 3 Mini Hot Dogs... 3 Apple Cranberry Coleslaw... 3 Chicken Enchilada

Cranberry Brie Bites... 2 Champagne Oranges... 2 Chocolate Pudding Pies... 3 Mini Hot Dogs... 3 Apple Cranberry Coleslaw... 3 Chicken Enchilada Cranberry Brie Bites... 2 Champagne Oranges... 2 Chocolate Pudding Pies... 3 Mini Hot Dogs... 3 Apple Cranberry Coleslaw... 3 Chicken Enchilada Casserole... 3 Italian Sausage and White Bean Skillet...

More information

Lose It! Premium Meal Plan #3

Lose It! Premium Meal Plan #3 Lose It! Premium Meal Plan #3 Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir-Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side dishes

More information

Baked Havarti Chili Chicken

Baked Havarti Chili Chicken Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese

More information

FIELD notes UCSC Farm

FIELD notes UCSC Farm Fourth Harvest: 6/23/15 & 6/26/15 Watermelon Panzanella Serves 8 2 slices crusty bakery style bread (such as multigrain), cut into 1-inch cubes 5 oz. arugula 1/3 C thinly sliced red onion 2 C cubed fresh

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Week Three Healthy Living Recipes

Week Three Healthy Living Recipes Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté,

More information

Quick & Easy Pear and Arugula Salad

Quick & Easy Pear and Arugula Salad Recipes Quick & Easy Pear and Arugula Salad Anchovy Stuffed Olive Salad Arugula & Pomegranate Salad Asian Style Pasta Salad Black Bean Salad Black Eye peas & Spinach Salad Blood Orange & Fennel Salad Caribbean

More information

Date and Walnut Phyllo Rolls with Greek Yogurt and Honey

Date and Walnut Phyllo Rolls with Greek Yogurt and Honey Lois, Sharon, Kathy Date and Walnut Phyllo Rolls with Greek Yogurt and Honey... 2 Stuffed Grape Leaves in Egg-Lemon Sauce - Dolmathes Avgolemono... 3 Tsatsiki... 4 Kittencal's Greek Chicken Marinade...

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

Thanksgiving Recipes

Thanksgiving Recipes Thanksgiving Recipes Traditional Thanksgiving Meal Turkey with stuffing Green Bean Casserole Sweet Potato Casserole Seven Layer Salad Cranberry Salad Pumpkin Pie Total calories for meal (one serving of

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to

More information

2011 Warren RECC Recipe Cards

2011 Warren RECC Recipe Cards 2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &

More information

Heart Healthy For 2 Sample Plan

Heart Healthy For 2 Sample Plan Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)

More information

POULTRY & PORK RECIPES

POULTRY & PORK RECIPES POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with

More information

Vegetarian Main Dish Recipes

Vegetarian Main Dish Recipes Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold

More information

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado. HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

Celebrate National Nutrition Month with Delicious, Healthy Recipes

Celebrate National Nutrition Month with Delicious, Healthy Recipes Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address

More information

BACON WRAPPED SHRIMP WITH JALAPEÑOS BOURBON BARBEQUE SAUCE

BACON WRAPPED SHRIMP WITH JALAPEÑOS BOURBON BARBEQUE SAUCE BACON WRAPPED SHRIMP WITH JALAPEÑOS BOURBON BARBEQUE SAUCE 12 ea medium sized shrimp, peeled and deveined 1 cup barbeque sauce (any brand) 12 ea thin strips of bacon, cut in half sideways ½ cup bourbon

More information

7 DAY LOW-CARB DIET PLAN

7 DAY LOW-CARB DIET PLAN 7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................

More information

Filipino Chicken Adobo with

Filipino Chicken Adobo with Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

Chocolate Matcha Energy Balls

Chocolate Matcha Energy Balls Chocolate Matcha Energy Balls Makes 16. Prep time: 15 minutes. ½ cup raw cashews ¼ cup raw walnuts 1 cup pitted dates 1 tablespoon maple syrup or honey 2 tablespoons unsweetened cocoa 1 tablespoon plus

More information

Breakfast October 8, 2013

Breakfast October 8, 2013 1 Melon Salad Breakfast October 8, 2013 1 cup sugar 1-1/2 cups water or fruit juice 2 tablespoons lemon juice 2 tablespoons vinegar 1 teaspoon ground ginger 4 Spanspek (Use cantaloupes if in the USA) 1/4

More information

Crock Pot Chicken Burrito Bowls

Crock Pot Chicken Burrito Bowls Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup

More information

Recipes from the Tubby Olive

Recipes from the Tubby Olive Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! Cheese Board Recipes: Add these to your cheese board for your next gathering! Warm Lemon-Rosemary Olives 3 c mixed olives

More information

Broccolini Recipe Guide

Broccolini Recipe Guide Broccolini Recipe Guide The one and only. Mann Packing was responsible for introducing Broccolini - a sweet, long-stemmed broccoli/chinese kale hybrid - to the United States, and is its sole U.S. grower

More information

Arrange the bacon in a single layer on a baking sheet. Bake at 350 deg. For minutes or until brown and crisp; drain on paper towels.

Arrange the bacon in a single layer on a baking sheet. Bake at 350 deg. For minutes or until brown and crisp; drain on paper towels. BLT Wraps pg 292 WRAPS 1 pkg. smoked bacon (preferably applewood) 1 cup herbed mayonnaise (see below) 8 (10 inch) flour tortillas 1 head romaine, coarsely shredded 3 tomatoes, coarsely chopped 2 avocados,

More information

TABLE OF CONTENTS. 4 Black Bean Mango Salsa Easy Southwestern Dip Holiday Stuffing Hot & Sour Soup Muhammarah Mushroom Spread

TABLE OF CONTENTS. 4 Black Bean Mango Salsa Easy Southwestern Dip Holiday Stuffing Hot & Sour Soup Muhammarah Mushroom Spread APPETIZERS RECIPES TABLE OF CONTENTS 3 Artichokes & Green Beans Artichokes with Saffron and Almonds Asparagus with Blue Cheese Sauce Asparagus with Brie Asparagus and Walnuts Avocado and Grape Tomato Guacamole

More information

Lunch and Dinner Recipes

Lunch and Dinner Recipes Lunch and Dinner Recipes Grilled Salmon Steaks with Dill Butter Sauce on a Bed of Fresh Arugula 2 palm-size portions of salmon fillets 1 Tbsp coconut oil 3 C arugula leaves 1 C red peppers, thinly sliced

More information

Sugar Snap Peas Snap Pea & Turnip Salad Tomato Salsa with Sugar Snap Peas Steamed Sugar Snap Peas with Papaya Salsa

Sugar Snap Peas Snap Pea & Turnip Salad Tomato Salsa with Sugar Snap Peas Steamed Sugar Snap Peas with Papaya Salsa Sugar Snap Peas Sweet-tasting whether raw or cooked, are a cross between garden or shelling peas and snow peas. Peas a legume or a plant that bears fruit in the form of pods enclosing the fleshy seeds

More information

Add 1 quart of water or chicken stock, 1/2 teaspoon of salt, celery, the quartered potatoes, and simmer minutes.

Add 1 quart of water or chicken stock, 1/2 teaspoon of salt, celery, the quartered potatoes, and simmer minutes. Leeks POTATO LEEK SOUP 3 leeks 4 potatoes, quartered 1/4 cup butter 1/2 cup milk 1/2 cup light cream 1 qt. water or chicken stock 2 tbsp. each chopped celery and shallots 1/8 teaspoon celery seed parsley,

More information

Easy to. Digest. dinner ideas

Easy to. Digest. dinner ideas Easy to Digest dinner ideas Table of Contents Introduction Irritable Bowel Syndrome baked eggplant chinese marinated pork lemon carrots with parsley homestyle chicken barley soup watermelon banana split

More information

Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables

Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables Week 6 Meal Plan Breakfast Lunch Dinner Day 1 Italian Baked Eggs with Olives and Tomatoes Tangy Egg Salad with Avocado and Cilantro Balsamic Roasted Chicken and Vegetables A6 B6 C6 Day 2 Leftovers from

More information

APS Cooking Classes June March 2017 Recipes

APS Cooking Classes June March 2017 Recipes APS Cooking Classes June 2016 - March 2017 Recipes APS Kitchen Confidence June 2017 Sausage Basil Frittata Serves 4 2 tsp extra virgin olive oil 8 ounces chicken with sun-dried tomatoes sausage, diced

More information

BLT Salad with Poached Egg & Hollandaise Dressing

BLT Salad with Poached Egg & Hollandaise Dressing BLT Salad with Poached Egg & Hollandaise Dressing The B here is pancetta, a cured Italian bacon. When pierced with a fork, the crisped, round slices will shatter into crunchy bits. If you can t find pancetta

More information

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition. by $5 Dinners

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition. by $5 Dinners Recipes with Breakdown 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition by $5 Dinners Recipes: BBQ Meatball Sliders with Frozen Vegetables Herbed Meatballs with Pasta & Frozen Vegetables

More information

2013 Warren RECC s Recipe of the Month Collection

2013 Warren RECC s Recipe of the Month Collection 2013 Warren RECC s Recipe of the Month Collection RECIPE OF THE MONTH JANUARY 2013 One-Dish Chicken Bake 1 2/3 cups hot water 1 can (10 3/4 oz.) condensed cream of 1 pkg. (6 oz.) stuffing mix for chicken

More information

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil Stuffed Mushrooms 12 medium size crimini mushrooms 1 clove garlic chopped 1 small onion chopped ¼ tsp. salt ¼ tsp. black pepper ¼ cup chopped parsley 2 tbsp. oil optional: 2 tbsp. parmesan cheese (or asiago,

More information

GOOD FOR THE HEART. GREAT FOR THE SOUL.

GOOD FOR THE HEART. GREAT FOR THE SOUL. GOOD FOR THE HEART. GREAT FOR THE SOUL. Recipes Certified by the American Heart Association. ENJOYING GOOD FOOD WITH FRIENDS AND FAMILY IS ONE OF THE GREAT PLEASURES OF LIFE. California Avocados help make

More information

Low Calorie Plan for Two Sample Plan

Low Calorie Plan for Two Sample Plan Meal 1 Beef Enchilada Casserole Servings 3 Calories 442 Fat (g) 19 Sat. Fat (g) 9 Protein (g) 35 Carb (g) 33 Fiber (g) 4 Sodium (mg) 865 Points (SP) 14 ¾ lb lean ground beef ¾ cup chopped onion 1 (8-oz)

More information

Cauliflower and Chickpea Curry Recipe from epicurious.com

Cauliflower and Chickpea Curry Recipe from epicurious.com Cauliflower and Chickpea Curry Recipe from epicurious.com 1 medium-large cauliflower (about 1 3/4 pounds), trimmed Sea salt 2 tablespoons sunflower oil 3 onions, chopped 4 garlic cloves, chopped 1 teaspoon

More information

Lentils. for every. Season. d Holiday 2012 d

Lentils. for every. Season. d Holiday 2012 d Lentils for every Season d Holiday 2012 d Have You Signed up yet? Visit lentils.ca to subscribe today and enjoy your FREE digital copy of Lentils For Every Season. contents Onion and Bacon Focaccia Lentil

More information

JEFF'S SWEET POTATO STEAK

JEFF'S SWEET POTATO STEAK JEFF'S SWEET POTATO STEAK Jeff Langehennig Carson County Ingredients: 6 oz Beef Sirloin Steak 6 oz Red Creek Marinade 1 Medium Sweet Potato 4 oz Brown Sugar 4 Tblsp Butter Pam Non Stick Spray Directions:

More information

Savor the. Holidays. A gluten-free cookbook from

Savor the. Holidays. A gluten-free cookbook from Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4

More information

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler Papaya Mango Salsa 2 Pounds Papaya, cut into 1/4-inch dice 1 ½ Cups fresh Pineapple, diced (¼ in.) 2 Scallions, finely chopped 1 small Garlic clove, grated 2 Tablespoons fresh Lime juice & zest ½ teaspoon

More information

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD Serves : 2 : SALMON & ASSEMBLY 2 fillets salmon Sea salt, freshly ground black pepper 2-3 teaspoons SANITA s Freshly Grounded Turmeric Paste 1 tablespoon

More information

Wellness Cooking Class-December 2015 Appetizers and Mocktails

Wellness Cooking Class-December 2015 Appetizers and Mocktails Prepared by: Sue Czap, RD, CSO sue_czap@urmc.rochester.edu 585-486-0654 Wellness Cooking Class-December 2015 Appetizers and Mocktails Many people find it challenging to eat healthfully this time of year

More information

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE

ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE ACORN SQUASH WITH BROWN RICE AND TURKEY SAUSAGE Yield: 4 Servings TOTAL TIME: 45 minutes 2 acorn squash (about 2½ pounds) (each cut crosswise in half and seeded) 1 Tbsp. olive oil ½ pound sweet or hot

More information

Vegetables and Side Dishes

Vegetables and Side Dishes Vegetables and Side Dishes Grilled Mozzarella, Eggplant and Sun Dried Tomato Serves 2 (Snack) 4 oz hard cheese (low fat), grated 1 ½ C eggplant, cut into round slices 1 tsp garlic, minced ⅓ C sun dried

More information

Recipes November, 2015

Recipes November, 2015 Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan

More information

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition. by $5 Dinners

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition. by $5 Dinners Recipes with Breakdown 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition by $5 Dinners Recipes: BBQ Meatballs & Mashed Potatoes with Frozen Vegetables Herbed Meatballs with Gluten-Free

More information

Colette, Karyn, Laura

Colette, Karyn, Laura Colette, Karyn, Laura Shamrock Avocado Bites... 2 Irish Barmbrack Bread with Honey Butter... 2 Irish Soda Muffins (great for Gluten Free)... 3 Dublin Coddle... 4 Winter Chopped Salad with Roasted Sweet

More information

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total.

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total. Savory Bread Pudding Serves 8. Prep time: 15 minutes active; 1 hour total. 4 eggs, beaten 2 cups milk 4 to 5 cups cubed whole grain bread 1 tablespoon olive oil ½ cup diced yellow onion 2 cloves garlic,

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Easy Banana Puddin Parfait

Easy Banana Puddin Parfait Recipes Easy Banana Puddin Parfait Prep Time: 15 min, Total: 30 min; makes 4 servings 1-1/2 Cold fat-free milk Cup 1 pkg. JELL-O Vanilla Flavor Fat Free Sugar Free Instant Pudding (makes 4 servings) 1

More information

24 day challenge sample meal plan

24 day challenge sample meal plan 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst

More information

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy)

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) 1 1/2 lbs sweet potatoes, peeled if desired and diced into 1/2-inch cubes 4 Tbsp olive oil, divided 1 tsp cumin 1 tsp paprika 1/4 tsp

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula

More information

G O - T O R E C I P E S

G O - T O R E C I P E S M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted

More information

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate

More information

Burundian Recipes ANISE BREAD Ingredients: Method: BEAN SOUP Ingredients: Method: BEANS WITH CASSAVA Ingredients:

Burundian Recipes ANISE BREAD Ingredients: Method: BEAN SOUP Ingredients: Method: BEANS WITH CASSAVA Ingredients: Burundian Recipes ANISE BREAD 2 teaspoons dry yeast 1½ tablespoons Sugar about ¾ cup warm water (or more) 3 1/3 cups flour 1½ teaspoons salt 1 egg 2 tablespoons Peanut or sunflower oil, plus more to grease

More information

Apple Brie Omelet. 2 eggs 2 tsp cream (or milk) salt & pepper, to taste 2 tbs brie cheese, diced

Apple Brie Omelet. 2 eggs 2 tsp cream (or milk) salt & pepper, to taste 2 tbs brie cheese, diced Breakfast Apple Brie Omelet 1/2 apple, peeled, cored and thinly sliced 2 1/2 tbs butter, divided 2 eggs 2 tsp cream (or milk) salt & pepper, to taste 2 tbs brie cheese, diced Melt 1 tablespoon butter in

More information

Week Plan Recipes Week of April 01 - April 07

Week Plan Recipes Week of April 01 - April 07 Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/

More information

Week Plan Recipes Week of March 25 - March 31

Week Plan Recipes Week of March 25 - March 31 Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)

More information

Apple Cider Floats. Apple cider Ice cream Caramel ice cream topping Cinnamon

Apple Cider Floats. Apple cider Ice cream Caramel ice cream topping Cinnamon Apple Cider Floats Apple cider Ice cream Caramel ice cream topping Cinnamon In a glass add two scoops of ice cream. Then drizzle a spoonful of caramel ice cream topping on top of the ice cream. Also add

More information

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon

More information

Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad

Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad Quick Paella with Linguica (1a) Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad Total Time: 45 min. 1/2 lb. cooked linguica sausage 2 tbsp. olive oil 1/2 lb. bag saffron rice (such as Vigo)

More information

OSU. Nutrition Facts. The Tomato. Bringing the University to YOU

OSU. Nutrition Facts. The Tomato. Bringing the University to YOU The Tomato OSU Bringing the University to YOU Pittsburg County OSU Extension 707 W Electric McAlester OK 74501 Office: 918.423.4120 Fax: 423.7053 www.oces.okstate.edu/pittsburg Nutrition Facts HEALTH BENEFIT:

More information

Pork Around the World Recipes

Pork Around the World Recipes Pork Around the World Recipes Recipes courtesy of Celebrity Chef and Reality TV Star, Stephanie Izard: Pork and Peanut Ragu Grilled Pork Tenderloin with Apple Butter, Rapini and Rosemary Aioli Recipes

More information

What is Just Say Yes to Fruits and Vegetables?

What is Just Say Yes to Fruits and Vegetables? 1 What is Just Say Yes to Fruits and Vegetables? The Just Say Yes to Fruits and Vegetables Program (JSY) delivers nutrition education to low-income New Yorkers who are eligible to receive Supplemental

More information

Recipes November, 2010

Recipes November, 2010 Recipes November, 2010 Winter Fruit Bowl More Diabetic Meals in 30 Minutes or Less! 1 tart apple, unpeeled and diced 1 medium banana, peeled and sliced 2 Tbsp lemon juice 1/2 cup green or red grapes 1

More information

Paramus Community Cookbook

Paramus Community Cookbook Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of

More information

Broiled Tomatoes and Cheese

Broiled Tomatoes and Cheese Broiled Tomatoes and Cheese Makes: 3 servings 3 tomatoes (large, firm) 8 ounces cottage cheese, low-fat 1/2 teaspoon basil (dried) 1/8 teaspoon black pepper 1/4 cup bread crumbs (plain) cooking spray (or

More information

Green Tea Grilled Green Beans. Grilled Corn with Green Tea Butter

Green Tea Grilled Green Beans. Grilled Corn with Green Tea Butter Green Tea Grilled Green Beans 1 pound fresh green beans, trimmed 2 tablespoons olive oil 1 tablespoon Green Tea Peppercorn Seasoning No-stick cooking spray 1. Prepare grill to medium heat. Combine first

More information

22 Healthy Recipes. Commit to eating a healthy snack for 22 days.

22 Healthy Recipes. Commit to eating a healthy snack for 22 days. 22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli

More information

Stove-Top Popcorn. For more information and to register for Learning Kitchen classes go to uwhealth.org/learningkitchen AC

Stove-Top Popcorn. For more information and to register for Learning Kitchen classes go to uwhealth.org/learningkitchen AC Stove-Top Popcorn 1 ½ - 2 Tbsp. corn oil ½ cup yellow or white popcorn kernels 1 ½ Tbsp. butter, melted {optional} Salt, to taste {optional} Directions: 1. Heat oil in a large stock pot to medium-high

More information

Spicy Breakfast Burrito. Cottage Cheese Toast Makes 1 serving. Super Cereal Makes 1 serving. Pancakes

Spicy Breakfast Burrito. Cottage Cheese Toast Makes 1 serving. Super Cereal Makes 1 serving. Pancakes Spicy Breakfast Burrito * Chopped Onion * Chopped Peppers * Mushrooms * 2 egg whites or 1/2 cup Egg Beaters * Whole Wheat tortilla * Fat free Cheddar cheese * Low fat Cottage cheese * 1 tbsp. salsa Coat

More information

Warm Baked Goat Cheese

Warm Baked Goat Cheese Warm Baked Goat Cheese Mystery Bay Pizza This isn t a strict recipe, can be made with any size goat cheese. It is best to use one that s fresh and soft, without a firm rind. Mystery Bay Farm Chévre Olive

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Chef s IngredientTM $

Chef s IngredientTM $ $2.50 & Chef s IngredientTM 1-800-827-8328 cooking@soupbase.com DISCLAIMER: Allserv, Inc. assumes no responsibility for the accuracy or flavor of the recipes contained in this booklet or supplied in other

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

BLUE CRAB AND WATERMELON SALAD

BLUE CRAB AND WATERMELON SALAD BLUE CRAB AND WATERMELON SALAD Yield: 4 servings (4 oz. crab, 1 square watermelon, 1 ½ cups) arugula, 2 ½ Tbsp vinaigrette) TOTAL TIME: 35 minutes 1 Mini Seedless Watermelon 1 lb. jumbo crab meat Zest

More information

Endlessly Organic Veggie Boot Camp: Holiday Edition

Endlessly Organic Veggie Boot Camp: Holiday Edition Endlessly Organic Veggie Boot Camp: Holiday Edition Hanukah Menu Latkes with applesauce Mock Chopped Liver Tzimmes Lentil Loaf Rugelach Christmas Menu Egg nog Swedish Meatballs Mac and Cheese 2 versions

More information

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half. DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17

More information