Sunshine Salad Servings: 6 Serving size: 1 cup 1 bunch or 1 6-ounce bag fresh baby spinach, washed 1 head Romaine lettuce, washed and chopped 1 cup fresh berries, washed, such as blueberries, strawberries (sliced), blackberries, or raspberries 1 can Mandarin oranges, packed in 100% juice, drained ¼ cup low-fat salad dressing 1. Wash fresh fruits and veggies. 2. In a large bowl, gently toss greens and fruit together. 3. Add salad dressing and toss to combine. Note: Add cooked, diced chicken or turkey to make a fresh and fruity main dish salad.
Crunchy Kale Chips Serving size: 1 cup 1 bunch or 1 8-ounce bag of fresh kale, washed and dried thoroughly Cooking oil spray Salt to taste 1. Wash fresh kale. 2. Preheat oven to 300 degrees. 3. Cut off the stems of the kale with a knife, at the bottom of each leaf. 4. Tear kale leaves into large pieces. 5. Spray a large baking sheet with cooking oil spray, then add kale to baking sheet. 6. Lightly spray kale with cooking oil spray, and sprinkle with salt. 7. Bake kale chips for 25 minutes. 8. Let cool before serving. Note: Add your favorite spices like garlic powder, paprika, or chili powder to kale before baking for a spicy, flavorful snack!
Crispy Crunchy Eggplant Sticks Servings: 6 Serving size: ½ cup sticks 1 large eggplant, washed and sliced into finger-sized sticks Cooking oil spray 1 Tablespoon vegetable oil Pepper to taste 1 cup of seasoned breadcrumbs ½ cup Parmesan cheese, grated 1 large egg 1. Preheat the oven to 450 degrees. 2. Spray a large baking sheet with cooking oil spray. 3. In a large bowl, add the eggplant, oil, salt, and pepper. 4. In a small bowl, crack the egg and beat lightly. 5. In a shallow dish, mix the breadcrumbs and Parmesan cheese. 6. Dip each eggplant stick first in the egg, and then in the breadcrumb mix, turning to coat on all sides. Place each slice on the baking sheet. 7. Bake in the oven for ten minutes until golden brown and crispy. Note: Choose an eggplant with shiny skin that is firm to the touch. Wash your hands with soap and water after you have finished touching raw egg.
Zucchini Pizza Bites Serving size: 2-3 rounds 1 large zucchini, washed and sliced in ¼ inch thick circles Cooking oil spray 1 teaspoon Italian seasoning ½ cup pizza sauce ½ cup part skim mozzarella cheese, shredded 1. Preheat the oven to broil. 2. Place zucchini slices on a baking sheet, in a single layer. 3. Spray each zucchini slice lightly with cooking oil spray. Flip each slice and spray on the other side. 4. Sprinkle Italian seasoning on top of zucchini slices. 5. Broil the zucchini for 2 minutes. Remove from the oven, flip slices over, return to the oven and broil 2 minutes more. 6. Top each zucchini slice with 1 teaspoon of pizza sauce. 7. Sprinkle 1 teaspoon of cheese on each slice. 8. Return the baking sheet to the oven and broil for an additional minute or two until cheese melts and begins to brown. 9. Using a spatula, transfer pizza slices to a tray or plate to cool a bit before serving.
Snappy Apple Salsa Serving size: ¼ cup salsa 1 apple, washed and chopped 1 stalk celery, washed and diced 1 carrot, washed and shredded 1 Tablespoon dried cranberries or raisins 2 Tablespoons lemon juice 1 Tablespoon honey Whole grain pita chips or crackers 1. Wash fruits and veggies. 2. In a medium bowl, mix all ingredients together. 3. Serve with whole grain pita chips or crackers. 4. Refrigerate leftover salsa.
Rootin Tootin Ribbon Salad Serving size: ½ cup 2 large carrots, washed and peeled 1 large beet, washed and peeled ¼ cup raisins ½ cup vanilla low-fat yogurt Cinnamon (optional) 1. Wash fresh veggies. 2. Using a vegetable peeler, shave the carrots and the beets to make long ribbons. 3. In a large bowl, mix the vegetable ribbons, raisins, yogurt, and cinnamon to taste. 4. Refrigerate leftover salad. Note: Enjoy as a healthy snack or veggie side dish for lunch or dinner.