1 2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries DECEMBER Yams recipes
2 recipes 2017 January Brussels Sprouts Roasted Root Vegetables with Brussels Sprouts 3 Maple Glazed Brussels Sprouts 4 Brussels Sprouts with Mushrooms 5 February Winter Squash Butternut Squash Soup with Apples 6 Baked Acorn Squash 7 Butternut Squash with Black Beans 8 March Cauliflower Herb Roasted Cauliflower 9 Garlic Smashed Cauliflower 10 North African Chopped Cauliflower Salad 11 April Mushrooms Stuffed Portabella Mushrooms 12 Easy Cheesy Whole Wheat Mushroom Pasta 13 Asian Mushroom Sauté 14 May Avocados Avocado and Egg Breakfast Pizza 15 Avocado Watermelon Salad 16 Avocado Chocolate Brownies 17 June Apricots Apricot Curry Chicken 18 Stuffed Apricots with Goat Cheese 19 Apricot Carrot Salad 20 July Raspberries Raspberry Couscous Salad 21 Raspberry Oatmeal Pancakes 22 Fruit Salsa with Cinnamon Chips 23 August Grapes Quinoa Salad with Green Grapes and Avocado 24 Chicken Waldorf Salad 25 Simply Green Grapes 26 September Cucumbers Cucumber Pasta Salad 27 Thai Cucumber Salad 28 Cucumber Cooler 29 October Bell Peppers Colorful Pepper Skewers 30 Stuffed Pepper Lasagna Boats 31 Sausage and Pepper Skillet 32 November Cranberries Fresh Cranberry Pancakes 33 Cranberry Apple Pie Crisp 34 No Sugar Cranberry Sauce 35 December Yams Thai-Seasoned Baked Yams and Sweet Potatoes 36 Healthy Baked Yam Potato Skins 37 Yummy Yam Casserole Bake 38 A year of recipes Fun, nutritious ways to brighten your meals. Try them all!
3 brussels sprouts 3 Roasted Root Vegetables with Brussels Sprouts Serves 6 Prep time: Approximately 45 minutes 2 sweet potatoes, fresh, diced ½ inch 2 yams, fresh, diced ½ inch 4 tbs balsamic vinegar 4 tbs olive oil 2 tbs honey ½ tsp salt ¼ tsp black pepper ¼ tsp garlic powder 1 lb Brussels sprouts, fresh ½ cup cranberries, dried 1 tbs cilantro, fresh, diced Lunchable Leftovers Fill a large stock pot halfway full with water and bring to a boil. Gently place diced sweet potatoes and yams into boiling water, boiling for 8 minutes. Note: vegetables should be half cooked. In a stainless steel or glass bowl, combine balsamic vinegar, olive oil, salt, pepper and garlic powder. Mix until well blended. Place Brussels sprouts, yams and sweet potatoes in a bowl with the balsamic honey mixture and toss evenly to coat. Spray sheet pan with cooking oil spray. Place marinated vegetables evenly in a single layer on sheet pan. Roast in a 400 degree oven for minutes, until lightly golden. Transfer to a serving dish and garnish with dried cranberries and chopped cilantro.
4 brussels sprouts 4 Maple Glazed Brussels Sprouts Serves 6 Cooking Time: Approximately 20 minutes 1 lb Brussels sprouts, fresh 1 tsp butter 1 ½ tbs maple syrup, pure 2 ¼ tsp vegetable stock 2 ¼ tsp water 1 8 tsp salt 1 8 tsp pepper Quick & Healthy Clean Brussels sprouts by pulling away any loose or yellowed leaves. With a paring knife, cut a shallow X into each stem. Bring a pot of water to a boil and add Brussels sprouts, cooking until tender, approximately 10 minutes. Drain, and immediately shock Brussels sprouts in an ice bath. Melt butter in a pot or skillet. Add maple syrup to butter. Add Brussels sprouts, water, vegetable stock, and salt and pepper, simmer until liquid has reduced by half. Keep warm until ready to serve.
5 brussels sprouts 5 Brussels Sprouts with Mushrooms Serves 6 Cooking Time: Approximately 20 minutes 1 lb Brussels sprouts, frozen tbs olive oil 1 onion, fresh, diced ¼ inch 2 cups mushrooms, fresh 1 3 tsp salt 1 3 tsp black pepper Simple Ingredients Steam Brussels sprouts in steamer for 4 to 5 minutes. Meanwhile, sauté onions and mushrooms in oil until just tender. Stir in Brussels sprouts and sprinkle with salt and pepper.
6 winter squash 6 Butternut Squash Soup with Apples Serves 8 Approximately 60 minutes 2 tbsp. unsalted butter 1 cup onion, chopped 2 ½ lbs. butternut squash, peeled, seeded and sliced into ½ inch cubes ½ Granny Smith apple 3 cups low-sodium chicken broth 1 ½ cups apple cider 1 ½ tsp. salt ½ tsp. chopped fresh thyme ¼ tsp. fresh-ground pepper Lunchable Leftovers Leftovers In a large stockpot melt the butter over medium-high heat. Add onions and sauté for 5 minutes, until softened. Add both the squash and the apple and sauté an additional 5 minutes. Add the remaining ingredients and bring to a boil. Reduce the heat to a simmer, cover and cook for about 20 minutes or until squash is tender. Remove from heat. Using a blender or food processor, puree the soup in small batches until smooth. Serve hot.
7 winter squash 7 Baked Acorn Squash Serves 8 Approximately 60 minutes 4 acorn squash 2 tbsp. plus 2 tsp. unsalted butter 4 tsp. ground cinnamon Simple Ingredients Preheat oven to 375 degrees and line a large rimmed baking sheet with foil. Next, lightly spray foil with cooking spray. Slice off tops of squash and cut each into quarters. Using a spoon, scoop out and discard seeds and fibers. Place ½ tsp. butter inside each squash quarter and sprinkle each with cinnamon. Sprinkle with salt and pepper. Place squash quarters on baking sheet, spaced far enough apart so they don't touch. Bake until squash is tender, 35 to 45 minutes. Serve hot.
8 winter squash 8 Butternut Squash with Black Beans Serves 6 Approximately 30 minutes 2 ¾ cups butternut squash 1 tsp. vegetable oil 1 onion (small, chopped) ¼ tsp. garlic powder ¼ cup red wine vinegar ¼ cup chicken stock 1 can black beans (16 oz., rinsed and drained) ½ tsp. oregano Quick & Healthy Quick & Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin. Carefully peel the squash with a vegetable peeler or small knife. Using a spoon remove all seeds from the squash. Cut the squash into ½ inch cubes. In a large pan, heat the oil. Add the onion, garlic powder, and squash and cook for 5 minutes over medium heat. Add vinegar and chicken stock. Cook on low heat until the squash is tender, about 10 minutes. Add the beans and oregano. Cook until the beans are heated through.
9 cauliflower 9 Herb Roasted Cauliflower Serves 6 Approximately 40 minutes 3 cloves garlic, minced 3 tbsp. olive oil 1 head cauliflower, separated into florets ½ cup grated parmesan cheese Salt and pepper to taste 2 tbsp. fresh parsley, chopped 2 tbsp. fresh basil, chopped Kid Pleasing Preheat the oven to 450 degrees. Meanwhile grease a large baking dish. In a large mixing bowl, place the olive oil, garlic and cauliflower, mixing well. Pour into the greased baking dish and season with salt and pepper. Bake for 25 minutes, making sure to stir a few times, allowing for even roasting. Next, top with parmesan cheese, parsley and basil, and broil for 3 to 5 more minutes or until golden brown.
10 cauliflower 10 Garlic Smashed Cauliflower Serves 4 Approximately 20 minutes 1 head cauliflower, chopped into florets 1 tbsp. olive oil 2 garlic cloves, minced ¼ cup grated parmesan cheese Salt and pepper to taste Simple Ingredients Using a steamer insert, steam cauliflower until tender, about 10 minutes. In a small sauté pan heat olive oil over medium heat, add garlic and stir for around 2 minutes, or until softened. Place half of the steamed cauliflower in a food processor, cover and blend on high. Slowly add the remaining florets in batches until creamy. Next, blend in garlic mixture, parmesan cheese, and salt and pepper.
11 cauliflower 11 North African Chopped Cauliflower Salad Serves 6 Approximately 25 minutes 1 head cauliflower, cut into florets 2½ tsp. canola oil ¼ cup red onion, diced I garlic clove, minced ¼ tsp. cumin ¼ tsp. coriander, ground 1 8 tsp. cinnamon, ground ¼ tsp. black pepper, ground Juice of ½ lemon 2 tsp. Italian parsley, fresh, chopped Lunchable Leftovers Bring a large stockpot of water to a boil. Add cauliflower and cook for 10 to 15 minutes or until crisp tender. Immediately remove cauliflower from boiling water and shock in ice water bath. Drain cauliflower well and roughly chop. Next, heat oil in a large sauté pan over medium high heat. Add onion and cook for 4 to 5 minute or until softened. Stir in garlic, cumin, coriander, cinnamon and pepper, cooking for another 1 to 2 minutes. Stir in lemon juice and remove from heat. In a large serving bowl, combine cauliflower, onion mixture and parsley, tossing well. Serve immediately.
12 mushrooms 12 Stuffed Portabella Mushrooms Serves 4 Approximately 30 minutes 4 Portabella mushrooms, stems removed 2 cups chopped cherry tomatoes 1 cup panko breadcrumbs 1 cup skim mozzarella cheese ¼ cup chives Salt and pepper to taste Cooking spray Quick & Healthy Preheat broiler. Line a baking sheet with foil and spray with cooking spray. Clean the underside of the mushroom by using a spoon to remove the gills. Place mushrooms with the gills facing down on lined baking sheet and broil for 5 minutes. In the meantime, combine the chopped tomatoes, panko, mozzarella cheese and chives. Flip mushrooms over and fill evenly with the cheese mixture. Sprinkle with salt and pepper and broil for 5 more minutes, or until the cheese is melted.
13 mushrooms 13 Easy Cheesy Whole Wheat Mushroom Pasta Serves 6 Approximately 30 minutes 12 oz. whole wheat rigatoni 2 tbsp. olive oil 1 ½ lb. mushrooms, sliced 1 onion, chopped 1 tsp. dried thyme 1 tsp. minced garlic ¾ cup white wine 1 cup low-sodium chicken broth 3 tbsp. ricotta cheese ¼ cup Parmesan cheese, shredded 4 tbsp. parsley, chopped Lunchable Leftovers Cook rigatoni according to package directions, set aside. In a large skillet, heat olive oil over medium high heat. Add mushrooms, onion, thyme and garlic. Cooking mixture until golden for about 7 minutes. Next, add white wine and cook for 3-4 minutes more, stirring often. Add broth and ricotta cheese and stir until combined. Pour mixture over pasta and toss. To serve, sprinkle with Parmesan cheese and parsley.
14 mushrooms 14 Asian Mushroom Sauté Serves 2 Approximately 15 minutes Serving suggestions: Easy side dish pairs well with pork chops, salmon or steaks! 2 tbsp. butter 1 8 oz. package white mushrooms, sliced 2 cloves garlic, minced 2 tsp. low-sodium soy sauce Ground black pepper, to taste Simple Ingredients Melt butter in a sauté pan over medium-high heat. Add mushrooms and cook for around 5 minutes, stirring often. Mushrooms should be soft. Add the garlic, continue to stir for 1 minute. Add the soy sauce and cook for 4 more minutes, or until sauce has been absorbed. Season with black pepper before serving.
15 avocados 15 Avocado and Egg Breakfast Pizza Serves 4 Approximately 10 minutes 4 whole eggs 1 avocado, peeled, cored and sliced 4 pieces whole wheat pita bread Simple Ingredients Using a fork, mash avocado slices. Next, cook eggs any style in a fry pan. With the fry pan still hot, gently toast pita bread pieces until slightly crispy. To assemble, spread mashed avocados on pita bread and place one egg on top of each pita. You can also add tomatoes for extra flavor!
16 avocados 16 Avocado Watermelon Salad Serves 4 Prep time: 20 minutes 2 cups watermelon, chopped into ½ inch squares 2 avocados, peeled, cored and chopped into ½ inch squares ½ cup fresh radish, chopped into ½ inch squares ½ cup feta cheese 2 tbsp. chives 2 tbsp. mint Quick & Healthy Combine watermelon, avocados, radish and feta cheese in a large bowl. Top with chives and mint. Serve chilled.
17 avocados 17 Avocado Chocolate Brownies Serves 20 Prep time: Approximately 10 minutes 1 box chocolate brownie mix* 1 egg 1 3 cup water 1 3 cup ripe large avocado, peeled, seeded and mashed *Note: This recipe works well with gluten-free brownie mixes Kid Pleasing Combine brownie mix, egg, water and avocado in a large mixing bowl. Mix until well blended. Spread brownie mixture into a greased pan. Follow brownie mix directions for appropriate cooking times for the size of the pan chosen. Enjoy!
18 apricots 18 Apricot Curry Chicken Serves 4 Approximately 20 minutes 1 tsp. curry powder ½ tsp. salt ¼ tsp. ground black pepper 4 (4 oz.) skinless, boneless chicken breast halves 1 3 cup all fruit apricot spread 2 tbsp. lemon juice 2 tbsp. water 2 tsp. grated lemon zest Simple Ingredients Combine curry powder, salt and black pepper in small bowl and sprinkle over chicken. Heat a medium skillet coated with cooking spray to medium-high heat. Cook chicken about 5-6 minutes each side, or until done. Place chicken on serving platter. To make sauce, add apricot spread, lemon juice and water to the pan, whisking until smooth. Cook over medium heat for 1 minute and immediately spoon over chicken. Garnish chicken with lemon zest and serve.
19 apricots 19 Stuffed Apricots with Goat Cheese Serves 6 Prep time: Approximately 15 minutes 6 apricots, fresh 4 oz. goat cheese, low fat 3 tbsp. raw honey 1/4 cup chopped pecans Tasty Entertaining Cut apricots in half and remove the pit. With your hands make a small ball of goat cheese and press into the center of the apricot. Cut the apricot in half again and place on serving platter. Drizzle with honey and garnish with pecans to serve.
20 apricots 20 Apricot Carrot Salad Serves 4 Prep time: Approximately 20 minutes 5 large carrots, grated ½ cup dried apricots, diced ½ cup walnuts, chopped 1 garlic clove, minced ¼ cup Greek yogurt plain, low fat ¼ cup mayonnaise, low fat 2 tbsp. honey Salt and pepper to taste Quick and Healthy Mix everything up in a large bowl and serve!
21 raspberries 21 Raspberry Couscous Salad Serves 4 Prep time: Approximately 20 minutes 2 tbsp. extra-virgin olive oil 2 tbsp. orange juice 1 tbsp. cider vinegar 2 tsp. finely chopped shallots ¼ tsp. salt ¼ tsp. ground pepper 2 cups whole-wheat couscous, cooked 1 cup peaches, chopped 1 cup raspberries Quick & Healthy Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, peaches, raspberries and almonds, tossing to combine.
22 raspberries 22 Raspberry Oatmeal Pancakes Serves 4 Approximately 20 minutes 1 ½ cups whole wheat flour ¾ cup old fashioned oatmeal, uncooked 2 ½ tsp. baking powder 1 tbsp. sugar ¼ tsp. salt 1 ½ cups non-fat milk 1 large egg 2 tbsp. unsalted butter, melted 1 cup raspberries, smashed Kid Pleasing In a medium bowl, whisk together flour, oats, baking powder, sugar and salt. In a separate bowl, mix the milk, egg and butter together. Add the milk mixture into the dry ingredients and mix gently until barely combined. Add the raspberries and gently fold in. Cook ¼ cup of pancake mixture in a non-stick griddle pan over medium-high heat flipping once. Serve and enjoy.
23 raspberries 23 Fruit Salsa with Cinnamon Chips Serves 8 Approximately 45 minutes 2 kiwis, peeled and diced 2 apples, peeled, cored and diced 2 cups raspberries 2 cups strawberries 3 tbsp. low-sugar fruit preserves, any flavor 10 whole wheat flour tortillas Cooking spray 5 tbsp. sugar mixed with cinnamon to taste Tasty Entertaining Mix kiwis, apples, raspberries, strawberries and fruit preserves in a large bowl. Cover and chill in the refrigerator for 1 hour or until ready to serve. Next, preheat oven to 350 degrees and coat each side of tortilla with cooking spray. Cut the tortillas into 8 wedges and spread evenly on a baking sheet (it may take two baking sheets). Sprinkle tortilla wedges with cinnamon mixture. Bake until lightly browned (about 8-10 minutes), flipping wedges one time. Serve with salsa and enjoy!
24 grapes 24 Quinoa Salad with Green Grapes and Avocado Serves 6-8 Prep time: Approximately 30 minutes Zest and juice of 1 lime 3 tbsp. extra-virgin olive oil 4 cups quinoa, cooked 2 cups green grapes, halved 1½ cups diced cucumbers ½ cup fresh mint, roughly chopped ½ cup fresh parsley, roughly chopped 4 scallions, white and light green parts, sliced 1 avocado, diced Salt and pepper to taste Cool and Tasty In a large bowl, mix together the lime zest, lime juice and olive oil. To the same bowl add the quinoa, grapes, cucumbers, mint, parsley, scallions and avocados. Season with salt and pepper as needed. Serve chilled.
25 grapes 25 Chicken Waldorf Salad Serves 4 Prep time: Approximately 30 minutes 1 3 cup low-fat mayonnaise 1 3 cup nonfat plain yogurt 2 tsp. lemon juice 2 tbsp. honey 1 red apple, diced 1 cup grapes, halved 1 cup celery, sliced ½ cup walnuts, chopped 3 cups cooked chicken breast, chopped Tasty Entertaining Combine mayonnaise, yogurt, lemon juice and honey in a medium mixing bowl. To the same bowl, add apples, grapes, celery, walnuts and chicken; mixing well. Chill for 2 hours and serve over a bed of lettuce.
26 grapes 26 Simply Green Grapes Serves 6-8 Prep time: Approximately 15 minutes 3 tbsp. honey ½ cup plain Greek yogurt 5 cups green seedless grapes, washed and stemmed Mint as garnish Kid Pleasing In a large mixing bowl, mix together the honey and Greek yogurt. To the same bowl, add the grapes, stirring well to coat. Cover and chill well for a few hours. To serve, spoon into individual serving dishes and garnish with mint sprigs.
27 cucumbers 27 Cucumber Pasta Salad Serves 8 Approximately 45 minutes 8 oz. whole wheat bow tie pasta 1 large cucumber, thinly sliced 1 large onion, thinly sliced 1 tomato, diced 1 cup corn 1½ tsp. dried dill ¾ cup white vinegar ½ cup honey 1 cup water 1 tbsp. vegetable oil 1 tbsp. prepared mustard ½ tsp. salt ½ tsp. ground black pepper Lunchable Leftovers Cook pasta according to package directions. Drain the pasta and rinse well. Cook corn until just tender; cut from cob. Mix pasta, cucumber, onion, tomato, corn and dill in a large bowl. In a separate bowl, whisk vinegar, honey, water, vegetable oil, mustard, salt and black pepper. Pour dressing over the pasta mixture and toss lightly to coat. Let chill for 2 hours before serving.
28 cucumbers 28 Thai Cucumber Salad Serves 6 Prep time: Approximately 45 minutes 3 large cucumbers, peeled, halved lengthwise, seeded and cut into ¼ inch slices ½ red onion, thinly sliced 1 tbsp. salt 4 tbsp. honey ½ cup rice wine vinegar 2 jalapeno peppers, seeded and chopped ¼ cup cilantro, chopped ½ cup peanuts, chopped Cool and Tasty Toss the cucumbers with the salt in a colander and let drain in the sink for 30 minutes. Rinse cucumbers with cold water and use a paper towel to dry well. Next, in a medium bowl, whisk together the honey and vinegar. To the dressing add the cucumbers, onions, jalapeno peppers and cilantro tossing to combine. Chill for two hours. Garnish with peanuts when ready to serve.
29 cucumbers 29 Cucumber Cooler Serves 1 Prep time: Approximately 10 minutes 2 cucumbers peeled, seeded and chopped 3 8 cup fresh squeezed lime juice 2 tbsp. honey 2 3 cup water Quick and Healthy Puree all ingredients in a food processor. Serve over ice and garnish with a sprig of mint.
30 bell peppers 30 Colorful Pepper Skewers Serves 4 Approximately 1 hour 3 chicken breasts, boneless and skinless 3 large onions 3 bell peppers, red, yellow and green 3 tbsp. sunflower oil 1 lime, juiced 3 tbsp. soy sauce, reduced sodium Simple Ingredients Rinse and halve the bell peppers and remove the seeds and ribs. Peel the onions. Cut the onions, bell peppers and chicken breasts into 1 inch cubes. Alternating between the vegetables and the chicken, thread onto skewers and place in a glass cooking dish. In a small bowl, whisk oil, lime juice and soy sauce and drizzle over the skewers. Refrigerate for 30 minutes. Grill over high heat or place in a 425 degree oven for about minutes or until chicken is cooked properly.
31 bell peppers 31 Stuffed Pepper Lasagna Boats Serves 12 Approximately 90 minutes 6 red peppers, halved and seeded 1 pound lean ground beef 3 (8-oz. each) cans tomato sauce 1 (6-oz.) can tomato paste 1 tsp. salt ½ tsp. dried oregano 1 (12-oz.) container cottage cheese 3 cups shredded mozzarella cheese, reduced fat Salt and pepper to taste Kid Pleasing Preheat oven to 350 degrees. Arrange bell peppers in a glass baking dish, cut side up. Season lightly with salt and pepper. Pour enough water into the bottom of the dish to reach ¼ inch deep. In a large skillet over medium-high heat, cook ground beef in a hot skillet, about 5-7 minutes. Drain and throw grease away. To the ground beef, add tomato sauce, tomato paste, 1 tsp. salt, oregano and ½ tsp. black pepper and bring to a boil. Reduce heat and simmer for about 15 minutes. Carefully fill each bell pepper with a heaping tablespoon of cottage cheese. Next, layer in mozzarella cheese, and meat mixture. Top each with more mozzarella cheese. Bake in the oven for minutes, or until the peppers are tender and the cheese is melted.
32 bell peppers 32 Sausage and Pepper Skillet Serves 4 Approximately 40 minutes 6 links sweet Italian chicken sausage 2 tbsp. butter 1 yellow onion, sliced ½ red onion, sliced 6 garlic cloves, minced 1 red bell pepper, sliced 1 green bell pepper, sliced 1 tsp. dried basil 1 tsp. dried oregano ¼ cup white wine or chicken stock Tasty Entertaining Cook sausage in a large skillet over medium heat turning frequently to brown on all sides. Remove from skillet and slice. In the same skillet, melt butter and stir in yellow onions, red onions, and garlic. Cook for about 2-3 minutes. Add red and green peppers and season with spices. Stir in the wine or chicken stock and cook until everything is tender. Return the sausage links to the skillet and cook covered over low heat for about 15 minutes or until sausage is heated through.
33 cranberries 33 Fresh Cranberry Pancakes Makes 4 pancakes Approximately 20 minutes ½ cup fresh cranberries ¼ cup all-purpose flour 3 tbsp. whole-wheat flour 1 tbsp. yellow cornmeal ½ tsp. baking powder Pinch of salt 1 8 tsp. ground nutmeg 1 tbsp. honey 6 tbsp. nonfat milk 2 tbsp. egg substitute 1½ tsp. walnut oil Kid Pleasing Bring a few inches of water to a boil in a small saucepan. Add cranberries and boil for 2 minutes. Drain and rinse with cold water. Set aside to cool. In a large bowl, whisk together all-purpose flour, whole-wheat flour, cornmeal, baking powder, salt and nutmeg. In a separate small bowl, combine milk, egg substitute, honey and oil. Once the cranberries are cool enough to handle, roughly chop and stir into the milk and egg mixture. Add the milk mixture to the dry ingredients and stir until just combined. Coat a non-stick skillet with cooking spray. Cook ¼ cup of batter per pancake over medium heat about 1-2 minutes per side.
34 cranberries 34 Cranberry Apple Pie Crisp Serves 6 Approximately 50 minutes 5 cups thinly sliced, cored baking apples 1 cup whole fresh cranberries 2 tablespoons granulated sugar ½ tsp. cinnamon ½ cup quick-cooking rolled oats 3 tbsp. brown sugar 2 tbsp. all-purpose flour ½ tsp. apple pie spice 2 tbsp. butter Tasty Entertaining Preheat oven to 375 degrees. Combine apples and cranberries in a square 2-quart baking dish. In a small bowl mix together granulated sugar and ½ tsp. cinnamon. Sprinkle over fruit and toss to coat. In a medium bowl combine oats, brown sugar, flour and ½ tsp. apple pie spice. Cut in the butter using a pastry blender until crumbly. Sprinkle oats mixture over apple mixture. Place uncovered dish in oven and bake for minutes, or until apples are tender and bubbly. Let sit for 10 minutes before serving.
35 cranberries 35 No Sugar Cranberry Sauce Serves 8 Approximately 30 minutes 2 (12 oz.) packages fresh cranberries ¾ cup pineapple juice ½ cup applesauce (no sugar added) ½ cup water 1 orange, juiced and zested 3-4 tbsp. honey Simple Ingredients In a large sauce pan, add cranberries, pineapple juice, applesauce and water. Bring to a boil. Reduce heat to medium, and continue cooking for about minutes, cranberries will start to burst, make sure to keep stirring. Reduce to a simmer and pour the honey, orange juice and zest over mixture, simmering for minutes. Remove from heat and cool completely. Refrigerate overnight before serving.
36 yams 36 Thai-Seasoned Baked Yams and Sweet Potatoes Serves 6 Approximately 1 hour 2 sweet potatoes, peeled and cubed 3 purple yams, peeled and cubed 1 large carrot, chopped thickly 3 tbsp. vegetable oil ½ tsp. cayenne pepper ½ tsp. cumin, ground 2 tbsp. maple syrup 1 bunch cilantro, chopped coarsely Tangy Comfort Food Preheat oven to 350 degrees. In a flat casserole dish, add sweet potatoes, yams and carrots. Pour oil and sprinkle vegetables with cayenne pepper and cumin. Tossing to coat well. Next, add 3 tbsp. water to the dish and bake in the oven for 45 minutes. Once the vegetables are soft, remove from oven and top with syrup and a little salt and ground black pepper to taste. Toss well to coat. Serve with cilantro leaves sprinkled on top.
37 yams 37 Healthy Baked Yam Potato Skins Serves 4 Approximately 1 hour 2 whole medium yams (or sweet potatoes if you can t find yams) 1 whole shallot, minced 1½ tbsp. butter 1 package baby spinach 2 ounces, light cream cheese ¾ cup light sour cream 1 cup garbanzo beans 1 tbsp. oil ¼ cup shredded mozzarella, low fat Tasty Entertaining Bake yams (or sweet potatoes) at 350 degrees for minute, until fork tender. Cut yams in half lengthwise and cool for 5-10 minutes until easy to handle. Meanwhile, sauté the shallots with butter over medium heat, about 3-5 minutes, or until translucent. Add fresh spinach and sauté 3 more minutes, until wilted. Set aside to cool slightly. Next, scrape insides of the yams into a bowl, leaving a thick layer to protect the skin. Mash the yams with the cream cheese and sour cream. Add the chickpeas, spinach and mix well. Add salt and pepper to taste. Rub olive oil on yam skins and bake 5 minutes to get skins crispy. Fill each potato with the mixture. Top with shredded cheese and bake again for minutes or until cheese is melted.
38 yams 38 Yummy Yam Casserole Bake Serves 8 Approximately 1 hour 5 yams (or sweet potatoes if you can t find yams), peeled and cut into 1-inch cubes 1 3 cup honey 1 large egg 1½ tsp. ground cinnamon, divided ¼ tsp. ground nutmeg 1 8 tsp. ground ginger ½ tsp. salt 1 3 cup pecans, chopped 1 tbsp. dark brown sugar ½ tsp. cinnamon Kid Pleasing Fill a steamer pot with a few inches of water and bring to a boil. Place the yams in the steamer basket, cover and steam until fork tender, about 20 minutes. Transfer yams to a large mixing bowl to cool. Preheat oven to 350 degrees. Add honey, egg, 1 tsp. cinnamon, nutmeg, ginger and salt to the bowl with the cooked yams and beat with an electric mixer until smooth. Pour into an 8-inch square baking dish sprayed with cooking spray. In a small bowl mix the brown sugar, pecans, and ½ tsp. cinnamon. Sprinkle over yam mixture. Bake for minutes. If browning too quickly, cover with foil midway through cooking. Let sit for 5-10 minutes before serving.
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CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum
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
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
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.
GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken
Heart Health Heart Healthy Recipes provided by Haywood Regional Medical Center. For more information about nutrition services please call 828.293.3003 or visit MyHaywoodRegional.com/nutrition 5 Ingredient
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
Sloppy Joe Casserole Serves 4 to 6 2 pounds ground beef ½ onion, chopped 1 green bell pepper, diced 1 (14-ounce) can petite diced tomatoes 1 tablespoon tomato paste 3 to 4 tablespoons brown sugar ¼ cup
Thanksgiving Dinner for 8 Herb Roasted Turkey Breast with Pan Gravy 1 small onion, peeled and coarsely chopped 1 lemon, scrubbed clean 12 fresh sage leaves Large handful fresh flat- leaf parsley (about
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled