POTATO AND HAM CROCK POT SOUP

INGREDIENTS

7 cups diced potatoes (about 4 medium)

1 cup diced onion (about 1 medium)

1 large carrot, chopped

2 cups ham, diced

5 cups hot water

4 tsps or cubes of bouillon (that make 1 cup each)

1 cup 1% or skim milk

1/2 cup fat-free plain greek yogurt

Salt and pepper to taste

Chopped fresh chives (or dried) to taste

DIRECTIONS

Add diced potatoes, onion, carrot, and ham to a crock pot.  Dissolve chicken bouillon in 5 cups hot water, then add this to the crock pot also.  Cook on low 7 hours, or high 3 hours.  Then add milk and yogurt.  Stir and cook an additional 15 minutes.  Add salt and pepper to taste.  Sprinkle with chives.  Makes twelve 1-cup servings.

If you'd like a thicker soup, just before adding milk and yogurt, remove 2-3 cups of the potatoes and mash, then return the mashed mixture to the crock pot.

KOREAN BEEF BULGOGI

INGREDIENTS

• 1/4 cup korean soy sauce
• 3 tablespoons sugar
• 1 tablespoon vegetable oil
• 1 teaspoon sesame oil
• 1 teaspoon toasted sesame seeds
• 3 medium garlic cloves (crushed)
• 3 green onions (chopped, including greens)
• 2 lbs sirloin
• Whole leaf romain lettuce

Dipping sauce

• 6 tablespoons korean soy sauce (may use regular soy sauce)
• 2 tablespoons rice vinegar
• 1 teaspoon fresh ginger (grated)
• 2 teaspoons crushed toasted sesame seeds
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon sweet paprika
• 1 pinch sugar

DIRECTIONS

1. 1
   Mix ingredients (except meat) and set aside.
2. 2
   Slice sirloin paper thin against the grain of the meat(works best if meat is not completely thawed).
3. 3
   Marinade sirloin for 30 minute.
4. 4
   Mix ingredients for dipping sauce and refrigerate until ready for use.
5. 5
   Grill or pan fry, serve over rice with dipping sauce on beds of lettuce.
   
   
   
   
   Recipe from food.com

ROASTED EGGPLANT HUMMUS

INGREDIENTS

• 2 cups chickpeas, drained and rinsed, or soaked if using dried
• 1 small eggplant
• 3 tablespoons of tahini
• 1 ½ tablespoons fresh lemon juice
• ½ cup olive oil
• 3/4 teaspoon cumin
• 1 clove of garlic, crushed
• 1/2 teaspoon salt
• Sprig of parsley, finely chopped

DIRECTIONS

Wash and dry eggplant. Remove the stem and cut the eggplant in round pieces about 1/8” thick ( about 1 cup). Rub olive oil and lightly salt each eggplant round and place in oven under broiler for three minutes each side. Watch closely so that the eggplant does not burn.

In a blender or food processor, blend the chickpeas. Add eggplant, olive oil, tahini, lemon juice, garlic, cumin, parsley, and salt until the ingredients form a paste-like consistency. Pour the mixture into a large bowl.  Enjoy as a dip for pita bread or fresh veggies, or on sandwiches.

APPLE CHIPS

INGREDIENTS

Apples

4 cups water

1/2 cup lemon juice

DIRECTIONS

Pare, core, and cut apples in 3/8" thick pieces.  Pre-treat by soaking in mixture of lemon juice and water (may also use ascorbic acid mixture, a honey/juice mixture) for 5 minutes.

Dehydrator instructions:

Place apple slices in a single layer on drying tray and dry at 135 degrees F for 4-10 hours.

Oven instructinos:

Preheat oven to 200 degrees F.    Position racks in the upper and lower third of oven.  Line 2 large baking sheets with parchment paper.  Place apples on prepared baking sheets and bake for 1 hour.  Remove from oven and turn each slice over; return to the oven and bake for 1 more hour for soft apples or 2 more hours for crispy apple chips.

*You might also sprinkle cinnamon over apples for a cinnamon apple flavor.

ROASTED SWEET POTATO, TURNIP & APPLES WITH CRAISINS

INGREDIENTS

3 cups cubed peeled turnips (about 1 1/4 lbs)

3 cups cubed peeled sweet potato (about 1 1/4 lbs)

2 1/2 cups (1/4 inch) cubed Granny Smith apple *about 1 1/2 lbs)

1 cup dried cranberries

1/2 cup packed dark brown sugar

1 tablespoon fresh lemon juice

Cooking Spray

2 Tbsp butter, cut into small pieces

DIRECTIONS

Preheat oven to 350 degrees.

 

Combine the first 6 ingredients in a shallow 2-quart baking dish coated with cooking spray.  Top with butter.  Bake at 350 for 1 1/2 hours or until tender, stirring after 45 minutes.

Recipe modified from myrecipes.com

EGGPLANT CURRY (BAINGAN BHARTA)

INGREDIENTS

1 large eggplant (or 2 medium)

2 tbsp vegetable oil

1 tsp cumin seeds

1 medium onion, thinly sliced

1/2 tbsp ginger paste

1/2 tbsp garlic paste

1 tbsp curry powder

1 tomato, diced

1/2 cup plain yogurt

1 fresh jalapeno chile pepper

1 tsp salt

1/4 bunch cilantro, finely chopped

DIRECTIONS

1.  Preheat oven to 450 degrees F. 

2.  Place eggplant on a medium baking sheet.  Bake 20 to 30 minutes in the preheated oven, until tender.  Remove from heat, cool, peel, and chop.

3.  Heat oil in a medium saucepan over medium heat.  Mix in cumin seeds and onion.  Cook and stir until onion is tender.

4.  Mix ginger & garlic pastes, curry powder, and tomato into the saucepan, and cook about 1 minute. Stir in yogurt.  Mix in eggplant and jalapeno pepper, and season with salt.  Cover, and cook 10 minutes over high heat.  Remove cover, reduce heat to low, and continue cooking aobut 5 minutes.  Garnish with cilantro to serve.

Serve over hot, cooked rice or naan.

Recipe from allrecipes.com

THIN CRUST CARAMELIZED ONION & EGGPLANT PIZZA

INGREDIENTS

4 Tablespoons olive oil

2 small yellow onions, halved and thinly sliced

Pinch of sugar

3 teaspoons balsamic vinegar

4 large flour tortillas (or make your own pizza crusts and bake for 5 minutes prior to following these steps.)

1 cup shredded Asiago cheese

16 button mushrooms, thinly sliced

1 potato, thinly sliced

1/2 eggplant, thinly sliced

Salt and pepper to taste

Prehead oven to 450 degrees F.  Heat 2 tablespoon olive oil in large saute pan on medium heat.  Sprinkle onions, eggplant and potatoes with salt and pepper.  Add the sliced onions, potatoes, and eggplant and cook 30 minutes or more, stirring occasionally, until the onions reach a dark brown color and the potatoes are tender.  Add a pinch of sugar and the balsamic vinegar.  Cook a few more minutes and remove from heat.  Line baking sheet with parchment paper and spray with cooking spray.  Place tortillas on baking sheet and brush each one with remaining olive oil.  Sprinkle each tortilla with 1/4 cup of cheese, then mushrooms, then onion/potato/eggplant mixture, then salt and pepper.  Bake until the crust is crisp and brown - 5-10 minutes.  

Yield:  4 servings.

*Sprinkle with shredded fresh basil, if desired.

EASY CROCK POT FRENCH ONION SOUP

INGREDIENTS

3 large onions, sliced (~3 cups)

2 tablespoons butter, melted

3 tablespoons all-purpose flour

1 teaspoon sugar

1/4 teaspoon pepper

4 (15 oz) cans beef broth (or equivalent of other broth)

1 tablespoon Worcestershire sauce

8 slices French bread, cut 1 inch thick

1/2 cup shredded mozzarella cheese

2 tablespoons grated Parmesan cheese

DIRECTIONS

Mix onions and butter in crock-pot.  Cover and cook on high 30 to 35 minutes or until onions begin to slightly brown around edges.  Add flour, sugar, and pepper to onions.  Stir broth and Worcestershire sauce into onions.  Cover and cook on low 7 to 9 hours (high 3 to 4 hours).  15 minutes before serving, place bread on baking sheet.  Sprinkle with cheeses.  Broil on high until cheese melts.  Watch carefully to prevent burning.  Pour soup into bowls and place a slice of bread on top of each bowl of soup.  Serve immediately.

Yield:  8 servings

CHRISTMAS TREE SALAD

SALAD

2 large broccoli heads or bag of florets

10 slices of turkey bacon cooked and crumbled (optional)

arils from 1 medium sized pomegranate

1/4 c chopped red onion

1 c. grated romano cheese (or asiago, parmesan, etc.)

2 bunches of spinach, cut off stems, wash and tear into pieces

1/4 cup cashews (optional)

DRESSING

1 cup fat-free plain greek yogurt

1/4 c. sugar

2 tbsp cider vinegar

pinch of cinnamon

Right before serving, toss salad in the dressing.  

HOMEMADE SUGAR-FREE CHOCOLATE TRUFFLES

Even the health-conscious like a sweet treat once in a while, and especially during the holidays. I have personally made and approved these two recipes and highly recommend them! Neither has sugar, but you'd think they did. 


Honey PB No-Bake Chocolate Cookies
from Rita Bingham's book Natural  Sweets and Healthy Treats

1/2 cup honey
1/4 cup butter
3 tablespoons cocoa
2/3 cup natural peanut butter
2 cups quick oats
2 t vanilla

Boil honey and butter for 1 minute. Stir in cocoa, peanut  butter, oats, and vanilla. Spoon mixture onto waxed paper and divide into 24 mounds. 


Cocoa-Date Truffles 
by Faith Goimarac

1 cup walnuts
10-12 medjool dates
1/4 cup honey
1/4 cup cocoa powder

Process all ingredients in a food processor until smooth. You can add coconut flakes, vanilla, sunflower seeds, almonds, raisins, etc. to your liking. Form into truffle-size balls. Serve as is, or roll in unsweetened cocoa powder if you like a dark chocolate taste, or roll in shredded coconut. Store in the refrigerator. 

CURRIED CHICKPEA PITAS

Serves 6

2 cans chickpeas, drained and rinsed
2 cucumbers, diced
2 apples, diced
¼ cup red onion, finely diced
1 ripe avocado, diced
1 teaspoon dried basil
1 teaspoon curry powder
1 teaspoon garlic powder
Romaine lettuce or fresh spinach
3 whole wheat pita pockets, cut in half
1 tsp canola oil

Saute chickpeas in oil with curry powder, dried basil, garlic powder until lightly browned.  In a bowl, mix together avocado, cucumber, apple, red onion, and sauteed chickpeas.  Place lettuce or spinach in each pita pocket then add chickpea mixture.  Add a dressing or oil & vinegar, if desired.
Yield: 6 servings

BAKED EGGPLANT PARMESAN

INGREDIENTS
Olive oil, for baking sheets
2 large eggs
3/4 cup plain dry breadcrumbs
3/4 cup finely grated parmesan, plus 2 Tablespoons for topping
1 teaspoon dried oregano
1/2 teaspoon dried basil
Coarse salt and ground pepper
1-2 large eggplants, peeled and sliced into 1/2 inch rounds
6 cups chunky tomato sauce (homemade or store-bought)
1 1/2 cups shredded mozzarella

1. Preheat oven to 375 degrees.  Brush 2 baking sheets with oil; set aside. In a wide, shallow bowl, whisk together eggs and 2 tablespoons water. In another bowl, combine breadcrumbs, 3/4 cup Parmesan, oregano, and basil; season with salt and pepper.
2. Dip eggplant slices in egg mixture, letting excess drip off, then dredge in breadcrumb mixture, coating well; place on baking sheets. Bake until golden brown on bottom, 20 to 25 minutes. Turn slices; continue baking until browned on other side, 20 to 25 minutes more.  Remove from oven; raise oven heat to 400 degrees.
3. Spread 2 cups sauce in a 9-by-13-inch baking dish. Arrange half the eggplant in dish; cover with 2 cups sauce, then 1/2 cup mozzarella. Repeat with remaining eggplant, sauce, and mozzarella; sprinkle with remaining 2 tablespoons Parmesan. Bake until sauce is bubbling and cheese is melted, 15 to 20 minutes. Let stand 5 minutes before serving.

Recipe modified from marthastewart.com

FRESH SPRING ROLLS

INGREDIENTS:

Spring Roll Wrappers (as many as you want to make) - you can get these at asian markets
Veggies for stuffing the rolls:
Shredded lettuce or spinach
chopped cilantro
cucumber, chopped or cut into strips
carrots, julienned

Wonderful Peanut Sauce:
1/4 C peanut butter
2 T hot water
1 T seasoned rice vinegar
1 T soy sauce
pinch cayenne pepper
*optional - 1 T milk

In a small bowl, whisk together peanut butter and hot water.  Add remaining ingredients and whisk until smooth.  Use immediately or refrigerate for a few days.  Adjust consistency as needed.


Directions for Spring Rolls:

1.  In a bowl of cool water, soak a wrapper until limp.  Lay wrapper out flat.  Place desired ingredients in middle of wrapper, starting with lettuce. Fold over each end and tightly roll the wrapper around the contents, as if making a small burrito.  Moisten at seam, press to close.

2.  Lay on plate, cover with moist paper towel or saran wrap and refrigerate until ready to serve.  Then slice in two and serve with Wonderful Peanut Sauce or other desired sauce.

Recipe for Spring Rolls modified from allrecipes.com

SOUTHWESTERN QUINOA STUFFED PEPPERS

(makes 4)

INGREDIENTS

4 bell peppers (any color)

2 cups cooked quinoa

1/2 can of black beans, drained and rinsed

2 ears of corn, kernels cut from cob (may also use canned or frozen corn)

*optional - 3-4 cooked chicken breasts, diced

2 Tbsp chopped fresh cilantro

1 heaping tablespoon taco seasoning

1.5 cups of shredded cheese

2/3 cup chopped tomatoes

DIRECTIONS

1.  Preheat oven to 350 degrees fahrenheit.

2.  Wash peppers and cut off tops.  Discard seeds and ribs.

3.  In a very large bowl, mix together all other ingredients.  Save a small bit of the cheese to sprinkle on top of the peppers (or use extra cheese!)

4.  Bring a large pot of salted water to boil over high heat.  Submerge peppers into water and boil for 3 minutes.  Remove carefully and let cool until you are able to handle them.

5.  Set peppers upright in a baking dish.  Fill peppers with filling, pushing down gently and heaping up slightly on top.  Sprinkle with extra cheese if desired.

6.  Bake at 350 for 40-45 minutes or until browned on top and heated through.

7.  Serve with more chopped fresh cilantro or fresh salsa.

Recipe modified from rachelcooks.com

ROASTED BEET & PEAR SALAD

INGREDIENTS

2 medium sized beets

2 ripe pears, chopped into 1/2 inch pieces or sliced thin

a few handfuls of salad greens of your choice

1/2 cup feta cheese (or goat cheese), crumbled

1/4 cup toasted nuts such as walnut, pine, or pecans

1-2 Tbsp Extra Virgin Olive Oil or Almond Oil

Drizzle of honey

Drizzle of balsamic vinegar

salt & pepper

*optional ingredient - 1/4 - 1/2 cup cooked quinoa

INSTRUCTIONS.

Step 1 is roasting the beets.  Preheat oven to 350 degrees fahrenheit.  Roast the beets by drizzling them with a bit of olive oil, some salt and pepper, and wrapping them in foil.  Depending on the size and freshness of your beets, they should take from 40 minutes to 1 hour to roast in the oven.  Check occasionally, when they are fork-tender they are done.  Set them aside to cool...as soon as they are cool enough to touch, run them under the faucet and slide off the skins with your hands.  Chop into 1/2 inch cubes or slice thin, depending on the texture you like.  You may do this step a day ahead, if desired.

Step 2 is assembling the salad.  Assemble all the ingredients in a bowl or on a platter.  Drizzle with oil, balsamic vinegar, and honey.  Sprinkle salt and pepper

Optional Step is to take the cooked quinoa and toast it in a saute pan with a small amount of oil.  Add it when you assemble the salad ingredients.

Recipe modified from loveandlemons.com

ORANGE BROCCOLI STIR FRY

STIR-FRY INGREDIENTS

1 1/2 Tbsp cooking oil (I used extra virgin olive oil)

1 small onion, finely diced

1 lb to 1 1/4 lb chicken thighs, trimmed and cut into 1" pieces (optional)

Broccoli florets from 1-2 heads of broccoli

1-2 cups of chopped asparagus, bell pepper, or other vegetable - cut into 1" pieces

1 large carrot, sliced into matchsticks

MARINADE INGREDIENTS

1/4 cup cold water

1/2 Tbsp corn starch

1/2 Tbsp grated orange zest (zest from 1/2 orange)

1/2 cup freshly squeezed orange juice (from the same orange)

4 Tbsp soy sauce

2 tsp sesame oil

1 Tbsp fresh ginger, grated

3 garlic cloves, finely minced

2 Tbsp honey

REMAINING INGREDIENTS

1/2 cup nuts (such as slivered almonds, toasted sesame seeds, or cashews)

6 cups of hot cooked rice

DIRECTIONS:

In a bowl, whisk together the 1/4 cup cold water and 1/2 Tbsp starch, then whisk the rest of the marinade ingredients.  If using chicken in the recipe, add 1/4 of the marinade to the prepared meat.  Stir and let it marinate while preparing the rest of your veggies.  Heat a large wok or heavy-bottomed saute pan over high heat.  Add 1/2 cup water.  As soon as it boils, add broccoli, carrot and other veggies.  Cover and let it steam cook for 2 minutes over high heat until veggies are crisp tender and brightly colored.  Remove veggies to a bowl then rinse and dry your pan.  Again, heat the pan over high heat and stir in 1 1/2 tbsp oil.  Add diced onion and saute 1 minute, stirring constantly.  Add the marinated chicken to the hot skillet in a single layer.  Let the chicken sit untouched for 2 minutes until browned, then stir to brown the other side.  Once chicken is almost cooked, add the reserved marinade and simmer 3 minutes or until sauce thickens.  Stir in the vegetables and continue to cook another minute.  Chicken should be fully cooked.  Sprinkle with nuts or seeds of your choice and serve over hot rice.

Recipe from natashaskitchen.com

SIMPLE AND DELICIOUS BEET GREENS

Ingredients
1 bunch beet greens, stems removed (optional:  also use stems, chopped and cooked a few minutes before adding greens).
1 tablespoon extra virgin olive oil
2 cloves garlic
1/4 tsp red pepper flakes
salt to taste
Freshly ground black pepper to taste
2 lemons, quartered

Directions
Bring a large pot of lightly salted water to a boil.  Add the beet greens, and cook uncovered until tender, about 2 minutes.  Drain in a colander, then immediately immerse in ice water for several minutes to stop the cooking process.  Once the greens are cold, drain well, and coarsely chop.

Heat the olive oil in a large skillet over medium heat.  Stir in the garlic and red pepper flakes; cook and stir until fragrant, about 1 minute.  Stir in the greens until oil and garlic is evenly distributed.  Season with salt and pepper.  Cook just until greens are hot; serve with lemon wedges.

*suggestion:  Sprinkle with cheese before serving!

Recipe modified from allrecipes.com

BEET AND SPINACH COUSCOUS

Prep time:  30 minutes
Serves:  4

Ingredients
1 tablespoon olive oil
2 tablespoons shallots or green onions, chopped
1 1/2 cups fresh beets, thinly sliced
1 cup couscous, uncooked
1 1/4 cups water
1/4 tsp salt
1 cup spinach leaves or beet greens

Heat olive oil in a skillet over medium-high heat.  Add shallots and beets.  Cook for about 5 minutes.  Stir in couscous and cook for another minute.  Add water and salt.  Let simmer for 10 to 15 minutes or until couscous is cooked and looks swollen.  Remove from heat, stirring gently until greens wilt.  Serve warm.

Adapted from fruitsandveggiesmorematters.org

QUICK ALFREDO PASTA WITH ROASTED FENNEL

INGREDIENTS

2 shallots, sliced (or 1/cup yellow onion, sliced)
1-2 large fennel bulbs, thinly sliced
Salt and pepper to taste

Ingredients
8 oz. pasta such as Farfalle, fettuccine or linquine.
2 T. olive oil 
3⁄4 c. evaporated skim milk 
1⁄3 c. Parmesan cheese
1⁄4 c. sliced green onion 
1⁄2 t. dried basil 
1⁄4 t. garlic powder 
1⁄8 t. pepper

Toss sliced fennel and shallots in 1 T olive oil and season with pepper.  Place on pan and roast for approx 40 minutes, flipping halfway through.  Cook pasta according to package directions. Drain; immediately return to pan. Add olive oil; toss to coat. Add milk, cheese, onion, basil, garlic powder, and pepper. Cook over medium-high heat until bubbly, stirring constantly.  Sprinkle with fresh basil.  Serve immediately, with roasted fennel on the side.  Yield: 6 servings.

ROASTED PAPAYA WITH BROWN SUGAR

INGREDIENTS:

2 TBSP Light-Brown Sugar

1/4 tsp ground ginger

1 mexican papaya, quartered and seeded

1/4 tsp cayenne pepper

1 lime, cut into 4 wedges

1. Preheat oven to 450 degrees. Stir together sugar and ginger in a small bowl. Arrange papaya halves, cut sides up, in a 10-by-13-inch baking dish.  Sprinkle sugar mixture evenly over halves.
2. Bake, brushing papaya edges with melted sugar mixture (it will collect in well of fruit) 2 or 3 times, until mixture is bubbling and papaya edges are beginning to darken, 35 to 40 minutes.
3. Sprinkle each serving with a pinch of cayenne. Serve with lime wedges.

Source:  marthastewart.com

QUINOA SALAD WITH PAPAYA AND FENNEL

• ¼ cup yellow onion, sauteed and cooled
• 2 cups cooked quinoa, cooled
• ½ papaya (or about 1 1/2 cups), peeled, seeded and diced
• 1 cup chopped fennel stalk
• 4 oz goat cheese, crumbled
• 1/4 cup sliced almonds
• 2 cups cooked quinoa
• 1 tbsp extra virgin olive oil
• 1/2 tsp nutmeg
• fresh ground black pepper, to taste

Combine ingredients in a large bowl. Serve or chill and serve within about 4 days.

ASPARAGUS EGGS BENEDICT

Ingredients

• 12 fresh asparagus spears, trimmed and cut in half

• 1 envelope hollandaise sauce mix

• 6 eggs

• 3 English muffins, split and toasted

• 1/2 cup shredded Swiss cheese

• Paprika

Place asparagus in a steamer basket. Place in a large saucepan over 1 in. of water; bring to a boil. Cover and steam for 3-4 minutes or until crisp-tender. Set aside.

Prepare hollandaise sauce according to package directions. Meanwhile, in a large skillet, bring 2-3 in. water to a boil. Reduce heat; simmer gently. Break cold eggs, one at a time, into a custard cup or saucer. Holding the dish close to the surface of the water, slip the eggs, one at a time, into the water.

Cook, uncovered, for 3-5 minutes or until the whites are completely set and the yolks begin to thicken. With a slotted spoon, lift each egg out of the water.

To assemble, place 4 pieces of asparagus on each muffin half; top with a poached egg; sprinkle with cheese. Top each with about 3 tablespoons hollandaise sauce; garnish with paprika. Serve immediately. Yield: 6 servings.

Recipe:  tasteofhome.com

RADISH & ASPARAGUS STIR-FRY

INGREDIENTS

1 bunch radishes, about 8 oz, thinly sliced

1/2 bunch thin asparagus, chopped

1 yellow onion, cut into small wedges

1 tbsp canola, almond, or sesame oil

2 tsp vinegar

2 tsp low-sodium soy sauce

1 tsp sugar

1/4 tsp salt

2 cloves garlic, crushed

1/2 tsp crushed ginger

Freshly ground pepper to taste

Mix vinegar, soy sauce, sugar, salt, garlic, ginger to create a sauce.  Heat oil in large skillet over medium high heat until hot but not smoking.  Add onion and stir fry until slightly browned but still crisp.  Add radishes and asparagus and stir fry until hot, about 1 minute. Add sauce mixture.  Stir fry for another 2 minutes, or until vegetables are tender.  Season with pepper.  Serve with cooked rice or quinoa.  Serves 4.

SIMPLY DELICIOUS CARROT SOUP

INGREDIENTS

1 teaspoon vegetable oil

1 1/2 cups carrots, sliced thinly

1 medium onion, diced

1/3 cup celery, diced

1 cup potato, diced

2 garlic cloves, minced

pinch of sugar

2 whole cloves (optional)

3-4 cups low sodium vegetable broth

In medium sauce pan, heat oil and add carrots, onions, celery, potato, garlic, and a pinch of sugar.  Cover and cook over low heat for 10 minutes, stirring occasionally.  Add cloves (if using), black pepper, and broth and bring to a boil.  Reduce heat and cook, partially covered, for about 20 minutes, or until vegetables are tender.  Remove cloves.  Allow soup to cool slightly and puree in batches in a blender or immersion blender, if desired.

Recipe from livewellutah.org

CUCUMBER, ASIAN PEAR, WATERMELON SALAD W/ FETA

INGREDIENTS

1 peeled seedless cucumber, cubed

2 cups cubed seedless watermelon

2 Asian pears, cubed

1/2 cup fat-free plain greek yogurt

1 tablespoon honey

1 1/2 teaspoons grated lime rind

2 tablespoons fresh lime juice

1/8 teaspoon ground red pepper

1/3 cup (3 ounces) crumbled feta (or ricotta salata, if you have it)

PREPARATION

Combine first 3 ingredients in a large bowl. Combine greek yogurt, honey, rind, juice, and pepper in a small bowl, stirring with a whisk.  Pour yogurt mixture over fruit mixture; toss well to coat.  Sprinkle with cheese.

Modified from a recipe by:

Jaime Harder, MS, RD

Cooking Light magazine

CITRUS BEAN (OR CHICKEN) SALAD

2 cans of garbanzo or black beans - rinsed (or 2 boneless skinless chicken breasts)

3 cups leaf lettuce, torn

1/2 cup green onion, sliced

1/2 green or red bell pepper, chopped

1 (10.5 oz) can mandarin oranges, drained (or equivalent of fresh oranges, sliced)

1/2 cup shelled sunflower seeds (or slivered almonds)

1/2 cup Swiss or mozzarella cheese, grated

1 tablespoon olive oil

3 tablespoons orange juice concentrate

1 tablespoon vinegar

Saute beans if desired; cool.  (if using chicken:  Saute until cooked through; cool.)  Combine chicken, lettuce, green onion, oranges, seeds or nuts, and cheese in a large bowl.  Mix oil, orange juice concentrate, and vinegar.  Let sit for 5 minutes.  Pour over salad; toss lightly.

Yield:  4-6 servings

5 MINUTE APPLE CRISP

INGREDIENTS

3 Apples of any kind cut into 1” bites

1 teaspoon Salted Butter

½ teaspoon Cinnamon

1 Tablespoon Brown Sugar

Granola

Light Whipped Cream

DIRECTIONS

In a skillet, sauté apple bites in butter. When they begin to change color and soften a bit, sprinkle with cinnamon. This will take about 2 minutes. After 2 more minutes add brown sugar. Cook 1 minute. Separate into 4 dishes, sprinkle with granola and gently top with light whipped cream. Serve warm.    

Recipe by Kristi Strongo

CURRY PINEAPPLE FRIED RICE

1 1⁄2 cups uncooked brown rice 3 1⁄3 cups water
1 tablespoon curry powder
2 tablespoons soy sauce

2 tablespoons vegetable oil
1 pound boneless chicken, cubed (optional) 1 small onion, diced
1 cup frozen peas *I like using chopped zucchini in place of peas
1 (20 oz.) can pineapple chunks, drained 

1. Bring the rice and water to a boil in a saucepan over high heat.  Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Set the cooked rice aside.
   
2. Mix together curry powder, soy sauce and pineapple juice in a small bowl.
   
3. Heat oil in a large skillet or wok over medium-high heat.  If using chicken add it and onions to hot pan. Cook chicken until no longer pink and onions until they are translucent, about 5-7 minutes. Stir in peas, cooked rice, and pineapple chunks. Add curry mixture to rice mixture and cook until heated through, stirring occasionally to prevent rice from sticking to pan, 5-10 minutes.
   

Yield: 6 servings 

ROSEMARY ROASTED RED POTATOES

INGREDIENTS

2 lbs (about 6-8 medium red potatoes)

2 T Olive oil

1 1/2 tsp dried Rosemary

Kosher Salt

Wash and cut medium sized red potatoes into 4-6 pieces.  Boil until you can pierce with a fork, but they are not too soft.  Drain water from potatoes and spread onto a baking sheet.  Toss with olive oil and sprinkle with dried rosemary and kosher salt.

Bake in 400 degree oven until they begin to brown slightly.  Serve hot.

SPANISH TORTILLA

INGREDIENTS

1 lb potatoes, peeled and diced or shredded

2 Tbsp extra virgin olive oil

1/2 cup diced red onion

2 cloves garlic, minced

4 large whole eggs, lightly beaten

2 egg whites, lightly beaten

2 Tbsp finely chopped fresh parsley

2 Tbsp finely chopped fresh basil and chives

Salt to taste

Sprigs of fresh herbs to garnish

Place potatoes in large pan. Cover with water. Bring to a boil and cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.

Heat oil in deep 10-inch non-stick skillet over medium heat. Add onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes.

Combine whole eggs and egg whites. Stir in parsley, basil and chives. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook uncovered for about 10 minutes or until bottom of omelet is golden.

If desired, brown top under toaster oven. Garnish with fresh herb sprigs. Serve immediately.

Makes 4 servings.

Per serving: 260 calories, 12 g total fat (2 g saturated fat), 28 g carbohydrate,
11 g protein, 2 g dietary fiber, 106 mg sodium.

Recipe Source:  Herbed Spanish Omelette, aicr.org

PEANUT BUTTER PUMPKIN DIP

Ingredients:

1 cup Pumpkin Puree

1 cup smooth peanut butter

1/2 cup sugar or honey

1 tbsp pure vanilla extract

1/4 tsp ground cinnamon

1/8 tsp nutmeg

Apple Slices

Directions:

Add all ingredients (except apples) into a blender and blend until smooth.  Transfer dip to a serving bowl, cover with plastic wrap and refrigerate for 30 minutes.  Serve with apple slices.

CAPRESE SALAD

6-8 Vine Ripened Summer Tomatoes, cut into bite sized pieces

2 Tablespoons Extra Virgin Olive Oil (EVOO) , or more to your desired taste

1 1/2 Tablespoon Basalmic Vinegar

6-7 Basil Leaves, cut across the leaf to make ribbons

8 ounces Quality Mozzarella Cheese, cut into small cubes.  (little bite size mozzarella balls would be delightful if you can find them)

Kosher Salt and Fresh Ground Pepper to taste

Mix together Tomatoes, EVOO, basalmic vinegar, Basil, S&P.

Before Serving add cubed mozzarella.  Gently mix.  Serve.

Serves 4-6

Contributed by Kristi Strongo

PUMPKIN COOKIES

2 cups all purpose flour

2 cups whole wheat flour

1 cup granulated sugar

1 cup brown sugar

2 tsp baking soda

1 tsp salt

2 tsp ground cinnamon

1/2 cup olive oil

1/2 cup applesauce

15 -16 oz can of solid pack pumpkin

2 eggs

2 Tbs Lowfat milk

1 tsp vanilla

1 1/2 cups semi sweet chocolate chips

Mix together flour, sugar, cinnamon, baking soda and salt. Add pumpkin, oil, applesauce eggs milk and vanilla. Beat until mixed well. Stir in chocolate chips. Using a tablespoon drop onto a lightly sprayed baking sheet. Bake at 375 degrees or until edges start brown. Cool on a wire rack. Makes about 4-5 dozen cookies, depending on size of cookie. 

Contributed by Kristi Strongo

Kamut Waffles & Apple Syrup

Kamut Waffles & Apple Syrup

2 tsp Baking Powder

6 Tbsp Vegetable Oil

2 cups lowfat Milk

2 large Eggs, beaten until foamy

2/3 cup Wheat Germ

1-1/3 cups Organic Kamut Flour (may use any whole wheat flour)

Directions:

Mix dry ingredients in a bowl

In another bowl stir together the eggs, mik, and oil.  Add liquid ingredients to dry ingredients and blend until just mixed.

Spoon batter onto a preheated waffle iron that has been sprayed with nonstick vegetable spray and bake.  Rehead waffle iron before putting more batter in.

Yield:  8+ waffles

Contributed by:  Bob's Red Mill Natural Foods

Apple Syrup:

1 1/4 cups unsweetened apple juice

1 tbsp cornstarch

1/4 tsp ground cinnamon

1/4 tsp ground nutmeg

*sugar substitute equivalent to 4 tsp sugar (optional)

In a small saucepan, combine the cornstarch, cinnamon, nutmet, and apple juice until smooth.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Remove from the heat; stir in sugar substitute (optional).  

Yield:  1 1/4 cups.

Recipe contributed by tasteofhome.com

SPINACH SALAD W/ BOWTIE PASTA

INGREDIENTS

1 bunch/bag fresh spinach

8 oz shelled edamame

1/2 red onion, chopped

3 tbsp shredded fresh basil

1 lb bow tie pasta, cooked

1/2 cup shaved parmesan

1 avocado, sliced

basalmic vinegar - to taste (I use about 2 tbsp)

extra virgin olive oil - to taste (I use about 1.5 tbsp)

Combine ingredients in a bowl and serve immediately.  Leftovers may be refrigerated.  As an entree, serves 4.

Recipe by Raven Albertson

Peach Fruit Crisp

Yield:  1 9" x 13" pan

Filling

7 1/2 cups sliced peaches

3 Tbsp sugar

3 Tbsp whole wheat flour

3 Tbsp orange juice

Topping

1 1/2 cups rolled oats

3/4 cup chopped nuts (optional)

1/3 cup whole wheat flour

3/4 tsp cinnamon

1/2 cup brown sugar

5 Tbsp canola oil

Preheat oven to 400 degrees F.  Lightly oil a 9x13 pan.  Combine filling ingredients in large bowl and pour into pan.  In same bowl, combine topping ingredients.  Pour over fruit. Bake 20-25 minutes or until bubbling and golden brown.

Recipe from livewellutah.org

Simple Vegetable Lo Mein

1 medium onion, halved from pole to pole, each half cut into eight wedges 
4 ounces shredded cabbage (about 1⁄4 of a whole cabbage)
4 ounces sliced mushrooms
11⁄2 teaspoons garlic
11⁄2 teaspoons minced fresh ginger
2 tablespoons vegetable oil
4 heaping cups of leftover cooked spaghetti or other straight noodle (about 8-oz. uncooked).  Use whole grain if you can!

Lo Mein Flavoring Sauce:
1⁄4 cup chicken broth
1⁄4 cup soy sauce
2 teaspoons rice wine vinegar
2 teaspoons toasted sesame oil Generous dash of hot red pepper flakes 1 teaspoon sugar
*cashews added would be good

Preheat a large skillet on low while preparing vegetables, garlic and ginger. Make the flavoring sauce and set aside.
Turn heat up to a medium high to high for about 3 minutes before ready to cook. Turn on exhaust fan.
Place 1 tablespoon of the oil in the skillet and add onion wedges. Stir-fry until the onion starts to slightly brown, but still crisp, about 1 minute or so.
Add the sliced mushrooms, sir fry until slightly browned but still crisp, about 1 minute. Add the cabbage next, stir-fry another minute or so or until just slightly cooked. Stir in the garlic and ginger and stir constantly for another minute.
Remove vegetables to a plate and set aside.
Pour remaining 1 tablespoon of oil into the hot skillet. Add the noodles; stir fry until heated through, about 2 minutes. Add the vegetables back into the skillet, along with the flavoring sauce; stir fry to combine and heat through. Serve immediately.
Makes 4 servings

Adapted from How to Cook Without a Book by Pam Anderson 

FRESH PLUM SHERBET

16 oz frozen chopped Plums

1/2 cup sugar
1/2 to 3/4 cup buttermilk
1 Tbsp lemon juice
1/8 tsp cinnamon
1/8 tsp vanilla

Combine plums, cinnamon, vanilla and sugar in food processor and pulse until finely chopped.  Mix buttermilk and 1/2 cup lemon juice together and slowly add to plums.  Process until smooth and creamy, scraping sides of owl and adding more buttermilk as necessary  Serve immediately.  Leftovers may be stored in freezer.

Black Bean, Strawberry and Avocado Tostada

Tostada cold topping:
2 cups fresh strawberries, stemmed and cut up
1 cup diced jicama (½ inch dice)
½ cup chopped cilantro
1/4 cup chopped green onion
¼ teaspoon salt
2 avocados, peeled, seeded, and cut in ½ inch
cubes

Other ingredients:
8 corn or flour tortillas
Cooking spray
½ cup grated Mizithra cheese
Cilantro sprigs and lime wedges for garnish

Tostada warm topping:
Fresh corn cut from 2 ears of corn
1/4 cup of chopped sweet pepper

Tostada bean spread:
2 cans black beans
2 teaspoons Cajun blend spice
Dressing:
3/4 cup lowfat buttermilk
Flesh of 1 avocado
1/2 cup chopped cilantro
1 Tbsp lime juice
1 clove garlic
1/2 tsp salt
1/4 tsp ground black pepper
1/8 tsp ground cumin
1 tsp chopped jalapeno pepper
2 Tbsp chopped scallion

Heat oven to 400º. In large bowl, combine cold topping ingredients and mix.  Combine dressing ingredients in a blender until smooth.  Mash bean spread ingredients together and heat in a pot over med-low heat.  Roast corn and sweet pepper quickly over high heat in a sauté pan.

Spray tortillas with small amount of cooking
stray and place them directly on oven rack.
Bake 8 – 10 minutes or until crisp and starting
to brown. Remove tortillas from oven and cover with bean spread.  Top with a scoop of the warm topping and also the cold topping. Sprinkle with cheese. Garnish with cilantro and lime
wedge. Add dressing, if desired.  Serve immediately.

Recipe by Raven Albertson

APRICOT SMOOTHIE

2 cups apricot halves, chilled (fresh, frozen, or canned)
1 cup vanilla  or plain yogurt
¼ teaspoon vanilla extract
6 – 8 ice cubes
 *for extra flavor, add ground cinnamon and ginger to taste

Combine all ingredients in a blender. Cover and blend on high speed until smooth. Add more ice for
thicker consistency if desired.
Yield: 2 servings.

GIARDINIERA QUINOA PILAF

Giardiniera Quinoa Pilaf

1 jar pickled Italian Blend Vegetables, drained and chopped to desired consistency

1 cup Quinoa

2 cups water

2 cubes low sodium chicken bouillon

1/4 cup chopped fresh parsley

¾ cup chopped fresh basil

1 bunch Asparagus or other fresh in-season veggies (washed, trimmed, and chopped into bite size pieces)

1 Tablespoon Olive Oil

6 oz Pepper Jack cheese, cubed

 

Bring 2 cups water to boil.  Add bouillon cubes and stir until dissolved. Add Quinoa and stir.  Cover and reduce heat to low.  Allow to simmer for 15 minutes or so.  During this time, heat a nonstick pan to medium high.  Add olive oil and asparagus and sauté for 2-3 minutes, shaking the pan gently every so often to help the asparagus to cook evenly.  Allow quinoa to cool.  Combine cooked the cooked quinoa and asparagus with the cubed cheese and pickled vegetables.  May be served immediately or chilled, then served.

Recipe by Raven Albertson

GAZPACHO ANDALUZ

INGREDIENTS

3 lb ripe tomatoes, peeled, seeded, coarsely chopped
2 cucumbers, peeled, seeded, coarsely chopped
1 small red onion, coarsely chopped
3 cloves of garlic, minced
2 red bell peppers
3 tbsp fresh basil, shredded

6 tbsp extra virgin olive oil
3 tbsp red wine vinegar
2 slices of any white bread
salt to taste

Prep time:  30 mins
Chill:  At least 1 hour
Total Time:  1 hour, 30 mins
Yield:  6 Servings

INSTRUCTIONS

Blend tomato, cucumber, onion, garlic, peppers, and fresh basil together in a blender or food processor.  Stir in oil, vinegar, and salt.  Chill in a tightly sealed plastic or glass container for at least 1 hour.  Once chilled, rip up the bread into small pieces and serve with the soup.  The bread is eaten stirred into the soup, but I like to let each person add their bread to their soup as they like.

ABOUT GAZPACHO

"Gazpacho" is a cool, refreshing and flavorful start to a meal on a hot summer day.  It originates from Spain, and can be enjoyed from a soup bowl or you can drink it from a glass.  Make a big batch and keep it in your refrigerator in a tightly sealed glass container and enjoy it throughout the week.  The flavors develop over time so it just gets better and better.  Some gazpacho recipes call for the bread to be blended together with the other ingredients.  Try that when you're feeling more adventurous!

*Recipe modified from About.com

TUSCAN TOMATO SOUP

INGREDIENTS:
2 T. olive oil
2 large onions, chopped
3 (14oz) cans of diced tomatoes or 5 cup fresh chopped tomatoes
2 cups chicken broth (or other broth)
1 (12 oz) can of evaporated milk (or substitute, such as lite coconut milk)
1 cup basil pesto
salt and pepper, to taste

Heat oil in a large pot.  Add the onions and cook over medium-low heat until slightly soft and translucent.  Add diced tomatoes and bring to a simmer.  Add broth.  Bring tomatoes and broth to a simmer and cook for 15 minutes.  Add evaporated milk (or substitute) and pesto.

Puree soup to desired consistency with hand blender, food processor or blender (Be extremely careful when blending!  If using a blender or food processor- process in small batches to avoid steam build up and explosion.  Use hot pad or folded towel to hold lid down while processing).

Adjust seasoning with salt and pepper
Makes 6 to 8 servings

Courtesy Lisa Rice
Adapted from The Chef's Table Restaurant/Provo