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HEALTH RELATED ARTICLES
RECIPES
Below, in alphabetical order, we have the recipes we use for our program.
INGREDIENTS
1 acorn squash cut into 1⁄2-inch slices
2 Tbsp olive oil
1⁄2 tsp ground black pepper
1⁄2 tsp salt
Optional: 2 Tbsp brown sugar
INSTRUCTIONS
- Preheat oven to 400ºF
- Cut center pulpy portion of acorn squash from each slice, removing pulp and seeds
- Arrange acorn squash slices on rimmed sheet pan
- Drizzle olive oil and sweetener over acorn squash slices
- Sprinkle with brown sugar, salt and pepper
- Roast until fork-tender and fragrant for about 25 minutes
- Remove from oven and serve warm
INGREDIENTS
2 cups grated or finely chopped cauliflower rice (about half a
medium head)
1 egg
3 Tbsp flour
1⁄4 cup grated cheddar cheese
1⁄4 tsp salt
INSTRUCTIONS
- Wash hands with soap and water
- Preheat oven to 400ºF
- Lightly grease a baking sheet
- In a medium bowl, combine all ingredients and mix well
- Press mixture together to make about 15 small balls or logs and put them on the baking sheet with space between each one
- Bake for 20 minutes or until cooked through
- For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning
INGREDIENTS
1 pound lean ground beef (90% lean)
2 cans (14 1⁄2 ounces each) chicken broth
1 can (14 1⁄2 ounces) diced tomatoes, undrained
8 green onions, thinly sliced
3 medium carrots, thinly sliced
2 celery ribs, thinly sliced
2 garlic cloves, minced
1 Tbsp sugar
1⁄2 tsp dried basil
1⁄2 tsp salt
1⁄2 tsp dried oregano
1⁄2 tsp ground cumin
1⁄2 tsp chili powder
2 cans (15 ounces each) black beans, rinsed and drained
11⁄2 cups cooked rice
INSTRUCTIONS
- In a skillet over medium heat, cook beef until no longer pink; drain
- Transfer to a 5-quart slow cooker
- Add the next 12 ingredients
- Cover and cook on high for 1 hour
- Reduce heat to low; cook until vegetables are tender for 4–5 hours
- Add the beans and rice; cook until heated through, for about 1 hour longer
INGREDIENTS
2 Tbsp oil
1 onion, chopped
1 Tbsp chili powder
1 sweet potato, cut into bite-sized pieces
1 (15-ounce) can low salt black beans, rinsed and drained
1⁄2 cup salsa
8 flour or corn tortillas
1 avocado, sliced
INSTRUCTIONS
- Heat oil in a large non-stick skillet (that has a lid) over medium heat
- When the oil is hot, add the onion and cook until it begins to brown for about 5 minutes
- Add chili powder and stir in for 30 seconds
- Add sweet potatoes with a little water, cover, and cook until tender for about 10 minutes
- Mix in the black beans and salsa and warm through
- Serve mixture on a tortilla and top with avocado
INGREDIENTS
1 (15 ounce) can of black beans, drained and rinsed
2 tsp olive oil
1⁄2 tsp garlic powder
1⁄2 tsp onion powder
1⁄4 tsp salt
5 grinds of black pepper
1⁄2 tsp dried parsley
1⁄2 tsp smoked paprika
1⁄4 tsp cumin
1 Tbsp barbecue sauce
2 tsp Worcestershire sauce
1 egg
1⁄4 cup Panko bread crumbs, plus extra for rolling
2 Tbsp crumbled Feta
INSTRUCTIONS
- Preheat the oven to 375ºF, and line a baking sheet with parchment paper or a silicone mat liner to make it non-stick
- Drain and rinse the can of black beans, and then place them in a shallow bowl Then add all of the dried spices, salt and pepper, olive oil, barbecue sauce, and Worcestershire sauce
- Using a fork or a pastry blender, start mashing and mixing everything together. The beans don’t need to be completely smashed, about 50% mashed is nice
- Next you will need to add the egg, feta, and bread crumbs, and stir until homogeneous
- Next, scoop out heaping 1⁄3 cup portions onto the baking sheet. This recipe makes 4 patties. Sprinkle one Tbsp of extra Panko on top of the scoop, and then use a spatula to flip the patty over. Sprinkle another Tbsp of Panko on top. The patties are very wet, so just do your best. Finally, use your fingers to roughly shape them into a patty shape and press them slightly flat
- Bake the patties for 11–12 minutes, flip with a spatula, and then bake another 12–13 minutes. To serve, gather your favorite buns, a scoop of guacamole, extra feta, and sliced red onions
VIDEO LINK
INGREDIENTS
3 tomatoes, diced
1 small onion, chopped
1 small jalapeno pepper, chopped
2 Tbsp chopped fresh cilantro
2 cloves garlic, minced
1 lime, juiced, or more to taste
1⁄2 tsp salt
3 cups dry black-eyed peas
Water to cover
INSTRUCTIONS
- Mix tomatoes, onion, jalapeno pepper, cilantro, and garlic together in a bowl
- Add lime juice and salt and mix well
- Refrigerate pico de gallo until flavors blend (at least 4 hours)
- Place black-eyed peas in a stockpot and pour in enough water to cover by 1″, then bring to a boil
- Reduce heat to medium-low and simmer until peas are tender (about 1 hour)
- Stir pico de gallo into peas.
INGREDIENTS
4 cup green cabbage, shredded
1 small red bell pepper, slivered
1 bunch cilantro, chopped
1⁄2 Med red onion, cut into strips
1⁄4 cup olive oil
Juice of half a large lime
1 tsp minced garlic
1⁄4 tsp salt
Pepper to taste
INSTRUCTIONS
- Add all prepared veggies to a large container or bowl
- Whisk together olive oil, lime juice, garlic, salt and pepper
- Add mix to bowl of veggies
- Toss until evenly coated and mixed
- Store in refrigerator and enjoy within 5 days
INGREDIENTS
1 cup balsamic vinegar
1⁄4 cup honey
3 large tomatoes, cut into 1⁄2-inch slices
16 ounce package of mozzarella cheese, cut into 1⁄4-inch slices
1⁄4 tsp salt
1⁄4 tsp ground black pepper
1⁄2 cup fresh basil leaves
1⁄4 cup extra-virgin olive oil
INSTRUCTIONS
- Stir balsamic vinegar and honey together in a small saucepan and place over high heat
- Bring to a boil, reduce heat to low, and simmer until mixture has reduced to a 1⁄3 cup, about 10 minutes
- Set aside to cool
- Arrange alternating slices of tomato and mozzarella decoratively on a serving platter
- Sprinkle with salt and black pepper, tuck basil leaves around slices
- Drizzle with olive oil and the balsamic reduction
VIDEO LINK
INGREDIENTS
3 cups small cauliflower florets
2 Tbsp olive oil
2 Tbsp grated Parmesan cheese
Salt & pepper to taste
INSTRUCTIONS
- Toss cauliflower florets with olive oil and salt and pepper
- Roast at 450°F, uncovered, for about 20 minutes or until lightly browned, stirring once or twice
- Sprinkle with 2 tablespoons grated Parmesan cheese and serve.
INGREDIENTS
1 Tbsp Vegetable oil
4 medium Chicken breast halves, skinned, fat removed, boned and cut into 1-inch pieces
2 Zucchini, approximately 7-inches, unpeeled and thinly sliced
1 small Eggplant, peeled and cut into 1-inch cubes
1 medium Onion, thinly sliced
1 medium Green pepper, cut into 1-inch pieces
1⁄2 lb freshly Mushrooms, sliced
1 (16 ounce) can of whole Tomatoes, cut up
1 clove garlic, minced
1 1⁄2 tsp of crushed dried basil
1 Tbsp Fresh parsley, minced
Black pepper to taste
INSTRUCTIONS
- Heat oil in large non-stick skillet
- Add chicken and sauté about 3 minutes or until lightly golden browned
- Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for about 15 minutes
- Add tomatoes, garlic, basil, parsley and pepper
- Continue to cook for about 5 minutes or until chicken is tender
- Serve
INGREDIENTS
2 tsp vegetable oil
1⁄2 cup chopped onion
1⁄2 cup chopped carrot
1 tsp ground thyme
2 minced garlic cloves
2 cups water or chicken broth
3⁄4 cup diced tomatoes
1 cup cooked skinned and cubed chicken
1⁄2 cup of cooked white or brown rice
1 cup of chopped kale (about one large leaf)
INSTRUCTIONS
- Cook and cut up chicken; cook rice
- Heat oil in a medium sauce pan, then add the onions and the carrots. Sauté them for about 5–8 minutes or until they are tender
- Add thyme and garlic and Sauté for one more minute
- Add water or broth, tomatoes, cooked rice, chicken, and kale
- Simmer for 5–10 minutes, and serve
VIDEO LINK
INGREDIENTS
4 large portobello mushrooms (about 1⁄4 pound)
1 Tbsp olive oil
1 medium sweet red pepper, cut into strips
1 medium onion, halved and thinly sliced
2 garlic cloves, minced
1 1⁄2 tsp chili powder
1⁄2 tsp salt
1⁄2 tsp ground cumin
1⁄4 tsp crushed red pepper flakes
1 tsp grated lime zest
2 Tbsp lime juice
8 warmed corn tortillas (6-inches)
1 cup of shredded pepper jack cheese
INSTRUCTIONS
- Remove stems from mushrooms; if desired, remove gills using a spoon. Cut mushrooms into 1⁄2-inch slices
- In a large skillet, heat oil over medium-high heat
- Sauté mushrooms, red pepper and onion until mushrooms are tender or about 5–7 minutes
- Stir in garlic, seasonings, lime zest and juice; cook and stir for 1 minute
- Serve in tortillas and top with cheese
INGREDIENTS
1 cup uncooked white quinoa
2 cup low-fat milk of choice (dairy or soy preferred)
1 pinch salt
2 Tbsp unsweetened cocoa powder
2 Tbsp maple syrup or honey
1⁄2 tsp vanilla extract
Optional toppings: 1 Tbsp dark chocolate chips,
fresh/frozen blueberries, strawberries, banana slices,
nut/seed butter, etc.
INSTRUCTIONS
- Thoroughly rinse quinoa in a fine mesh strainer for 2 minutes, using your hands to sort through and pick out any discolored pieces or pebbles that may remain
- Heat a small saucepan over medium heat. Once hot, add rinsed, drained quinoa and toast for 3 minutes, stirring frequently, to dry up water and slightly toast
- Add milk and a pinch of salt and stir
- Bring to a boil over high heat, then reduce heat to low and cook for 20 – 25 minutes, simmering uncovered throughout the cooking time
- Once the liquid is absorbed and the quinoa is tender, remove from heat and stir in cocoa powder, maple syrup/honey, and optional vanilla
- Taste and adjust flavor as needed. Add a bit more milk if you prefer the texture thinner
- Serve each bowl of quinoa with a sprinkling of optional toppings
- Note: Best when fresh, though leftovers will keep covered in the refrigerator for 2 – 3 days. Reheat in the microwave, or in a small saucepan with additional almond milk to add moisture back in.
INGREDIENTS
2 Tbsp olive oil
4 cloves garlic, minced
1⁄2 tsp cumin
1⁄2 tsp salt
Freshly cracked pepper
2 limes, divided
1⁄2 bunch of cilantro, divided
6 boneless, skinless chicken thighs (1.5–1.75 lbs total)
INSTRUCTIONS
- Combine the olive oil, minced garlic, cumin, salt, and some freshly cracked pepper (about 10 cranks of a pepper mill) in a small bowl
- Zest one of the limes and then squeeze the juice. You’ll need 2–3 Tbsp juice, if needed you can juice half of the second lime. Cut the remaining lime into wedges to garnish the chicken once cooked
- Roughly chop the cilantro
- Add 1 tsp of the lime zest, 2–3 Tbsp of the lime juice, and half of the chopped cilantro to the marinade. Stir to combine. (The remaining cilantro will be added fresh after cooking the chicken)
- Place the chicken thighs in a shallow dish or a large zip top bag. Add the marinade and toss the chicken to coat. Allow the chicken to marinate for 30 minutes or up to 8 hours (refrigerated), turning it once or twice as it marinates
- When ready to cook the chicken, heat a large skillet over medium-high heat. Once hot, add the chicken and cook for 5–7 minutes on each side, or until well browned and cooked through
- Top the cooked chicken with more fresh cilantro and a squeeze of fresh lime juice
- Serve with any extra lime wedges
VIDEO LINK
INGREDIENTS
12 ounces of frozen corn or 1 ear
1⁄4 red onion, Diced
2 jalapeno peppers, finely diced and with seeds removed
1⁄2 cup cilantro, chopped
2 limes, juiced
INSTRUCTIONS
- Combine all ingredients in a bowl and let marinate in refrigerator for at least 30 minutes
- Serve your dish with tortilla chips, crackers or even with other grilled foods
INGREDIENTS
2 cups finely chopped cucumber, peeled and seeded
1⁄2 cup tomato, finely chopped seeded
1⁄4 cup red onion, chopped
2 Tbsp fresh parsley, minced
1 jalapeno pepper, seeded and chopped
4-1⁄2 tsp fresh cilantro, minced
1 garlic clove, minced
1⁄4 cup reduced-fat sour cream
1 1⁄2 tsp lemon juice
1 1⁄2 tsp lime juice
1⁄4 tsp ground cumin
1⁄4 tsp seasoned salt
Baked tortilla chip scoops
INSTRUCTIONS
- In a small bowl, combine the peeled and seeded cucumber, the finely chopped seeded tomato, the chopped red onion, minced fresh parsley, jalapeno pepper, seeded and chopped, minced fresh cilantro, and minced garlic clove
- (Don’t skip seeding the cucumber. Otherwise you may end up with watery salad. To make seeding a breeze, halve cucumbers lengthwise and use a spoon to scoop out the pulpy centers)
- In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt
- Pour over cucumber mixture and toss gently to coat
- Serve immediately with chips
VIDEO LINK
INGREDIENTS
1 head of Kale, washed and thoroughly dried
2 Tbsp olive oil
1⁄2 tsp salt for sprinkling
INSTRUCTIONS
- Preheat oven to 275°F
- Remove the ribs from the kale and cut into 11⁄2″ pieces
- Lay on a baking sheet and toss with the olive oil and salt
- Bake until crisp, turning the leaves halfway through, about 20 minutes
- Serve as finger food
INGREDIENTS
1 English cucumber
1⁄2 lb of radishes (approximately 12 small radishes)
1⁄4 onion
1⁄2 Serrano pepper
1⁄2 bunch cilantro
1 lime
1 garlic clove
1⁄4 tsp salt
Freshly cracked pepper
INSTRUCTIONS
- Give the radishes, cilantro, cucumber and Serrano a good rinse under cold water
- Remove stems and chop up the following ingredients, adding to a mixing bowl: 1 English cucumber, 1⁄2 lb radishes, 1⁄4 onion, 1⁄2 Serrano, 1⁄2 bunch cilantro, and a 1 garlic clove
- Add the juice of a single lime (approximately 2 Tbsp) along with 1⁄4 tsp salt and some freshly cracked black pepper. Combine well
- Taste for heat and seasoning. I added another pinch of salt and another squeeze of lime to this batch
- If you want a more homogeneous flavor, keep chopping until the mixture is finely diced
- Serve immediately. Store leftovers in an airtight container in the fridge
VIDEO LINK
INGREDIENTS
Kosher salt and freshly ground black pepper
1 lb rigatoni
1 medium eggplant, diced
1 pt grape or cherry tomatoes
4 Tbsp extra-virgin olive oil
1 (24-ounce) jar marinara sauce
2 cups fresh mozzarella, cut into 1⁄2-inch cubes
Nonstick cooking spray, for the baking dish
3 Tbsp grated Parmesan, plus more for serving
6 fresh basil leaves, chopped
INSTRUCTIONS
- Bring a large pot of water to a boil and season aggressively with salt
- Add the rigatoni and cook for 3 minutes less than the package directions. Reserve 1⁄2 cup pasta water and drain
- Meanwhile, preheat the oven to 400ºF and line a baking sheet with parchment paper
- Toss the eggplant and tomatoes with 3 Tbsp olive oil and sprinkle with salt and pepper. Spread on the baking sheet and roast until the eggplant is golden brown and tomatoes are tender for 25–30 minutes, leaving the oven on
- Toss the rigatoni with the eggplant, tomatoes, about 1⁄4 cup pasta water and the marinara sauce in a large bowl. If it looks dry, add the remaining pasta water. Then stir in 1 cup mozzarella
- Spray a 9×13-inch baking dish with nonstick spray. Transfer the pasta to the baking dish and top with the remaining cup mozzarella and the Parmesan and drizzle with the remaining Tbsp olive oil. Bake until the cheese is melted and golden brown for 20 to 25 minutes. (Turn the broiler on at the end if you want the cheese to brown more)
- Garnish with additional Parmesan and the chopped basil and serve
INGREDIENTS
5 1⁄2 cups eggplant, cubes (1 medium eggplant)
4 tomatoes
1 green pepper
1 onion
1 tsp salt
1⁄4 tsp pepper
3 Tbsp vegetable oil
1 clove garlic
2 Tbsp Parmesan cheese, grated
INSTRUCTIONS
- Remove the skin from the eggplant. Cut the eggplant into cubes
- Chop the tomatoes into small pieces
- Cut the green pepper in half. Remove the seeds and cut it into small pieces
- Chop the onion into small pieces
- Cut the garlic into tiny pieces
- Cook the first 8 ingredients in a large skillet until tender
- Top with the Parmesan cheese and serve
VIDEO LINK
INGREDIENTS
16 ounces fresh green beans
1⁄4 cup diced onion
1⁄4 tsp minced garlic
1 tsp dried oregano
1 tsp extra virgin olive oil
1 cup diced tomatoes
Salt and pepper to taste
INSTRUCTIONS
- Sauté onion and garlic in olive oil
- Add all other ingredients
- Steam beans until tender
INGREDIENTS
4 medium ears of sweet corn, husked
1 small red onion, cut crosswise into 1⁄2-inch slices
2 Tbsp olive oil, divided
8 corn tortillas (6-inches)
1 container (8 ounces) hummus
1⁄4 tsp ground chipotle pepper
1 cup cherry tomatoes, halved
1⁄2 tsp salt
1 medium ripe avocado, peeled and sliced
1⁄2 cup of feta cheese, crumbled
1 jalapeno pepper, thinly sliced
Optional: Lime wedges, fresh cilantro leaves and Mexican hot pepper sauce
INSTRUCTIONS
- Brush corn and onion with 1 Tbsp oil. Grill corn and onion, covered, over medium-high heat until tender and lightly charred, 5 –7 minutes, turning occasionally. Cool slightly
- Meanwhile, brush tortillas with remaining oil. Grill, covered, until crisp and lightly browned, 2–3 minutes per side
- Cut corn from cobs. Process hummus, chipotle pepper and 2 cups cut corn in a food processor until almost smooth. Coarsely chop grilled onion; toss with tomatoes, salt and any remaining corn
- Spread hummus mixture over tortillas; top with onion mixture, avocado, cheese and jalapeno. If desired, serve with limes, cilantro and pepper sauce
VIDEO LINK
INGREDIENTS
For the pico de gallo
1 ripe mango, diced (about 1 cup)
1⁄3 cup diced red onion
2 1⁄2 tsp freshly-squeezed Sunkist® lemon juice
2 Tbsp chopped cilantro
1⁄2 tsp minced garlic
Freshly ground black pepper, to taste
For the tilapia
Cooking oil spray
1 pound tilapia fillets
1 Tbsp extra-virgin olive oil
1 tsp salt-free Southwest
or Cajun seasoning
1⁄2 tsp of grated Sunkist® lemon zest
1⁄4 tsp salt
For assembly
8 warm small corn tortillas
2 cups green cabbage, shredded
Additional Sunkist® lemon wedges
Optional: Sliced avocados and sliced jalapeños
INSTRUCTIONS
- To make the pico de gallo: Combine all of the pico de gallo ingredients in a small mixing bowl
- To make the tilapia: Preheat grill or oven to medium heat (350°F). Coat a large piece of heavy duty or double lined aluminum foil with cooking oil spray. Cut tilapia into pieces that will fit into the size of the tortillas and arrange tilapia on the prepared foil. Combine olive oil, Southwest or Cajun seasoning, lemon zest and salt. Brush the oil mixture on the tilapia. Grill tilapia until opaque and flakes easily, about 8–10 minutes depending on the thickness of the fillets
- To assemble: Fill the tortillas with the tilapia, cabbage, and pico de gallo. Serve with lemon wedges
INGREDIENTS
1 red bell pepper
Salt and black pepper to taste
1⁄2 cup olive oil
4 Portobello mushroom caps, cleaned
4 slices onion
4 Kaiser rolls, split
4 tsp mayonnaise
1 tsp roasted garlic, mashed into a paste (Optional)
4 ounces buffalo mozzarella, thinly sliced
4 slices tomato
16 fresh basil leaves, divided
INSTRUCTIONS
- Preheat an outdoor grill for medium-high heat, and lightly oil the grate
- Place the red bell pepper onto the preheated grill, and grill until the skin is completely charred on all sides, 10 to 15 minutes
- Place the pepper into a paper bag, seal the bag, and let the pepper cool. When cooled, remove the charred skin, slice the pepper into quarters, and remove the seeds. Thinly slice the pepper and set aside
- Mix salt and pepper into the olive oil in a small bowl
- Brush the smooth side of the mushrooms with the seasoned oil, and grill, oiled side down, until the mushrooms show grill marks, about 3 minutes. Brush the gill sides of the mushrooms with more seasoned olive oil, flip the mushrooms, and grill until the mushrooms are softened and juicy, about 3 more minutes. Set the mushrooms aside and keep warm
- Lightly grill the slices of onion until softened and lightly browned, about 2 minutes per side. Spread the rolls out onto the grill to toast, about 1 minute. Mix the mayonnaise and roasted garlic in a bowl
- Spread each roll with garlic mayonnaise, and make each sandwich with 1 mushroom cap, 1 ounce sliced mozzarella cheese, 1 slice of tomato, 4 basil leaves, 1 slice of grilled onion, and 1⁄4 the roasted red pepper slices. Repeat for remaining sandwiches
VIDEO LINK
Grilled Portobello Sandwich With Roasted Red Pepper and Mozzarella
INGREDIENTS
3 Tbsp extra virgin olive oil
2 Tbsp lime juice
3 Tbsp sweet onion or red onion, coarsely chopped
1 Tbsp honey
1 tsp garlic, minced
1⁄4 tsp each seasoning salt and black pepper
2 Tbsp fresh cilantro, chopped
1 container (8 ounces) mushrooms, button or cremini
2 medium zucchini or Winter squash (about 3 1⁄2 cups), cut
into 1⁄3-inch slices
4 cups cauliflower florets
21⁄2 cups red bell pepper (1 large), bite size pieces, remove
stem, and seeds
INSTRUCTIONS
- Add olive oil, lime juice, onion, honey, garlic, salt, pepper and cilantro to a blender or immersion blender bowl. Puree or pulse for about 5 seconds to blend and create the marinade
- Pour it into a half-gallon resealable bag
- Microwave the mushrooms in a covered microwave safe container on HIGH for 2 minutes. Then move the mushrooms with a slotted spoon and place in a 9×13-inch baking dish to cool down
- Meanwhile add the zucchini slices to the same microwave container and microwave on HIGH for 1 minute. Move zucchini with slotted spoon and place in the large dish to cool
- Now add the cauliflower florets to the microwave container and microwave on HIGH 2 minutes. Move the florets with a slotted spoon to the dish to cool
- Lastly, add the bell pepper to the microwave container and microwave on HIGH for 1 minute. Move bell pepper with slotted spoon to the dish to cool
- Add the cooled veggies to the marinade and seal the bag. Place in the dish and place in the refrigerator for at least 2 hours, making sure the veggies are all covered in marinade
- Soak bamboo skewers in warm water for 30 minutes, and then preheat your grill to medium heat
- Thread veggies onto the skewers. Place skewers on the grill for 8–10 minutes or until done to your liking
INGREDIENTS
1⁄2 cup nonfat plain Greek yogurt
1⁄4 cup olive oil
1 cup fresh cilantro
1⁄2 cup fresh basil
1⁄2 cup fresh parley
1 jalapeño, halved and seeded
Juice from 1 lime or lemon
INSTRUCTIONS
- Combine all ingredients in a blender
- Blend until smooth and creamy, adding water, 1 tsp at a time as needed, to thin the sauce
- Toss the salad with a few tablespoons of dressing
- Store in an airtight container for up to 1 week
INGREDIENTS
2 cups of corn — fresh or frozen off the cob
2 cups of fresh kale — chopped in small pieces
1 finely diced shallot
1 cup grape tomatoes sliced in half longways
Sea salt and black pepper to taste
Olive oil as needed to sauté
INSTRUCTIONS
- In a large sauté pan add a little olive oil and allow pan to get hot
- Add corn to pan and sauté for 2–3 minutes. Season with sea salt and black pepper to taste
- Add in chopped kale and shallots, continue to sauté for 3– 5 minutes
- Add additional oil if necessary, or add water
- Add in grape tomatoes and remove from heat
- Reseason with sea salt and black pepper if necessary
- Reheat briefly when ready to serve
VIDEO LINK
INGREDIENTS
2 cod or haddock fillets, about 6 ounces each
1 tsp olive oil
1⁄4 tsp salt
A dash of pepper
1⁄3 cup orange juice
1⁄4 cup salsa
1⁄3 cup julienned green pepper
1⁄3 cup julienned sweet red pepper
Hot cooked rice
INSTRUCTIONS
- Preheat oven to 350°F
- Brush both sides of fillets with oil; place in a greased 11×7-inch baking dish
- Sprinkle with salt and pepper
- Pour the orange juice over the fish, and top with the salsa and peppers
- Bake, covered, until fish just begins to flake easily with a fork for about 17–20 minutes
- Serve with rice
INGREDIENTS
1⁄4 cup olive oil
11⁄4 lbs. spinach, trimmed, well washed, and dried (approximately 12 cups torn leaves)
3 cloves garlic peeled and very thinly sliced
1 lemon, halved
Generous pinch red pepper flakes
Salt and freshly cracked black pepper, to taste
INSTRUCTIONS
- In your largest sauté pan, heat the oil and add the spinach and cook for about 1 – 2 minutes. The spinach should turn bright green and wilt slightly
- Add the garlic and continue to cook, stirring rapidly, for 30 seconds
- Remove the spinach from the heat
- Squeeze the lemon over the top, and add the red pepper, salt and black pepper
- Toss well and serve
INGREDIENTS
2 lbs Brussels sprouts (bottoms trimmed)
2 Tbsp olive oil
Salt and pepper to taste
2 Tbsp coarse Dijon mustard
1 Tbsp honey
INSTRUCTIONS
- Preheat the oven to 425°F
- Line a flat baking sheet with parchment paper
- Toss the trimmed sprouts with the olive oil, salt, and pepper in a large bowl
- Put the sprouts on the parchment-lined baking sheet in one single layer
- Roast the Brussels sprouts for about 45 minutes or until crispy, shaking the sheet about every 15 minutes
- Mix together the mustard and honey in a small bowl. Then when the sprouts are done, add them to a serving bowl. Then add in the honey mustard mixture, and then toss well
- Serve immediately
INGREDIENTS
2 pounds fresh peeled carrots
2 Tbsp extra virgin olive oil
1⁄2 tsp kosher salt
1⁄4 tsp freshly ground black pepper
2 tsp fresh chopped thyme or 1⁄2 tsp dried, plus more when serving
INSTRUCTIONS
- Preheat the oven to 425°F
- Line a baking sheet with aluminum foil
- Slice the carrots on the diagonal about 2-inches thick. Make sure all pieces are approximately the same size to ensure even cooking
- Directly on the prepared baking sheet, toss together the carrots, olive oil, salt, pepper and thyme
- Roast, stirring once mid-way through, until nicely caramelized and tender for 20 –25 minutes (cooking time will depend on thickness of carrots)
- Taste and adjust seasoning if necessary
- Transfer to a bowl and sprinkle with more fresh thyme, if desired for added taste
INGREDIENTS
1 head cauliflower, cored and florets pulled apart
1 Tbsp olive oil
1 tsp kosher salt
1⁄2 tsp black pepper
INSTRUCTIONS
- Turn the oven on and set the heat to 425ºF
- Put all the ingredients in the bowl and mix well
- Put the mixture on the baking sheet and spread evenly
- Once the oven temperature has reached 425ºF, put the baking sheet in the oven and cook until the cauliflower is golden brown or about 30 minutes
INGREDIENTS
1 pound radishes, trimmed and cut in half
1 Tbsp olive oil
1⁄2 tsp kosher salt
1⁄2 tsp black pepper
INSTRUCTIONS
- Turn the oven on and set the heat to 425°F
- Put all the ingredients in the bowl and mix well
- Put the mixture on the baking sheet and spread evenly
- Once the oven temperature has reached 425°F, carefully put the baking sheet in the oven and roast for 10 minutes. Use pot holders to carefully remove the pan from the oven, then use the mixing spoon to toss the radishes
- Put the baking sheet back in the oven and cook until the radishes have browned, an additional 5–20 minutes. Serve right away
INGREDIENTS
1 green cabbage, quartered, core removed, and thinly sliced
1 onion, chopped
4 Tbsp oil
3 cloves garlic, minced
1 (16-ounce box) whole wheat pasta (spirals, bow-ties, etc.)
Oil, salt, and pepper, to taste
INSTRUCTIONS
- In large pot, heat 2 Tbsp oil over medium heat
- When the oil is hot, cook the onion until it begins to soften, about 5 minutes
- Add garlic, and cook 2 minutes. Be careful not to burn the garlic
- Add cabbage and turn up heat slightly, stirring to coat with oil
- Cook cabbage until it begins to brown, adding a little water if it begins to stick to the pan
- Cover and let cook, around 45 minutes
- Meanwhile, in another large pot, bring water to a boil
- Cook pasta, following instruction on package
- Add drained pasta to the cabbage and combine with remaining oil, and salt and pepper to taste
INGREDIENTS
1 cup brown rice
2 cups mangoes, diced
3 cloves of garlic, peeled and minced
2 Tbsp rice vinegar
1 Tbsp lime juice
2 tsp Thai chili garlic sauce
1 Tbsp low sodium soy sauce
2 Tbsp olive or canola oil
12 ounces of boneless, skinless chicken breast, cut into 1-inch cubes
1⁄2 lbs of Brussels sprouts, trimmed and halved
Fresh cilantro for garnish
INSTRUCTIONS
- Cook rice according to package directions
- To make the spicy mango sauce, place half the diced mangoes, half the minced garlic, rice vinegar, lime juice, Thai chili garlic sauce and soy sauce in a food processor or blender, and mix until just smooth
- Cut Brussels sprouts in half vertically
- Heat olive oil in a large skillet; add garlic and sauté until golden brown
- Add chicken, cook 3–4 minutes, tossing occasionally
- Add Brussels sprouts and sauté an additional 5 minutes
- Add remaining mango and cook an additional 3 minutes
- Stir in mango sauce, and cover with a lid; then cook for 2 more minutes
- Remove from heat, serve over rice and garnish with cilantro
INGREDIENTS
2 pounds sweet potatoes (3 – 4 medium sweet potatoes)
2 tablespoons extra-virgin olive oil
1⁄4 teaspoon fine sea salt
Optional: 1 teaspoon chili powder or freshly ground black
pepper, to taste
INSTRUCTIONS
- Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper for easy clean-up
- Either scrub the sweet potatoes clean and pat dry, or peel them. Use a sharp chef’s knife to cut them into 1″ thick rounds. Then, cut up each round to make 1″ cubes
- Place the sweet potatoes on the baking sheet. Drizzle the olive oil on top. Sprinkle the chili pepper or several twists of freshly ground black pepper and salt
- Toss until the sweet potatoes are all evenly coated in oil, and arrange them in a single layer
- Bake for 30 – 40 minutes, tossing halfway, until the sweet potatoes are tender and caramelizing at the edges
- Serve while warm. Leftover sweet potatoes will keep in the refrigerator, covered, for about 4 days
INGREDIENTS
4 medium sweet red peppers
1 (15-ounce) can of black beans, rinsed and drained
1 cup of shredded pepper jack cheese
3⁄4 cup salsa
1 small onion, chopped
1⁄2 cup frozen corn
1⁄3 cup uncooked converted long grain rice
1 1⁄4 tsp chili powder
1⁄2 tsp ground cumin
Optional: Reduced-fat sour cream
INSTRUCTIONS
- Cut and discard the tops from peppers, and then remove the seeds
- In a large bowl, mix beans, cheese, salsa, onion, corn, rice, chili powder and cumin
- Spoon into peppers
- Place in a 5-qt slow-cooker coated with cooking spray
- Cook, covered, on low until peppers are tender and filling is heated through for 3–4 hours
- If desired, serve with sour cream
INGREDIENTS
3 (14 ounce) cans of black-eyed peas
1 (16 ounce) bag of frozen chopped collard greens
1 cup of diced onions
1 cup of diced carrots
1 cup of chopped celery
3⁄4 lb of ham, cut into bite size pieces*
1 can of low-sodium chicken broth
1–2 tsp dried thyme to taste
1⁄2 tsp red pepper flakes
1⁄2 tsp garlic powder
1 cup uncooked rice, brown preferred
*You can omit the ham and substitute it for vegetable broth
INSTRUCTIONS
- Place ham, carrots, onion, and celery in a 5–6 qt slow cooker, forming bottom layer
- Pour all black-eyed peas and collard greens on top to form second layer
- Mix chicken broth with thyme, garlic powder, and red pepper flakes; then pour over the top
- Cook on low for 8–10 hours
- Cook rice according to package directions
- Stir rice into the mixture just before serving. If mixture is too dry, add some more chicken broth
INGREDIENTS
2 cloves garlic
1 Tbsp olive oil
4 cups cauliflower rice
1 (10 ounce) can diced tomatoes with green chiles
1⁄2 Tbsp chili powder
1⁄2 tsp smoked paprika
1⁄2 tsp ground cumin
1⁄4 tsp dried oregano
1⁄4 tsp salt
1⁄8 tsp of freshly cracked black pepper
2 green onions, sliced
INSTRUCTIONS
- Heat Skillet and add olive oil
- Mince the garlic and add it to a skillet with the olive oil. Sauté over medium heat for about one minute, or just until the garlic is slightly softened and fragrant
- Add the cauliflower rice and continue to sauté for about five minutes, or until the cauliflower is a little softer
- Add the diced tomatoes with green chilies (and all the juices from the can), as well as all the spices: chili powder, smoked paprika, cumin, oregano, salt, and pepper
- Continue to stir and cook for about five minutes more, or until most of the liquid has evaporated
- Taste the cauliflower rice and adjust the salt or other spices to your liking. Top with sliced green onions and serve
VIDEO LINK
INGREDIENTS
3 acorn squash, (3⁄4–1 lb each)
5 ounces of bulk turkey sausage
1 small onion, chopped
1⁄2 of a medium red bell pepper, chopped
1 clove garlic, minced
1 Tbsp chili powder
1 tsp ground cumin
2 cups of chopped cherry tomatoes
1 (15-ounce) can of black beans, rinsed to reduce salt intake
1⁄2 tsp salt
Several dashes of hot red pepper sauce to taste
1 cup of shredded Swiss cheese
INSTRUCTIONS
- Preheat oven to 375ºF
- Lightly coat a large baking sheet with cooking spray
- Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender for about 45 minutes
- Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned for 3– 5 minutes
- Add onion and bell pepper; cook, stirring often, until softened for 3– 5 minutes
- Stir in garlic, chili powder and cumin; cook for 30 seconds
- Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down for 10–12 minutes
- When the squash are tender, reduce oven temperature to 325ºF
- Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted for 8–10 minutes
INGREDIENTS
6 sweet potatoes about 8 ounces each
1⁄3 cup quinoa or 1 cup leftover cooked quinoa
1 Tbsp olive oil
1 small yellow onion, diced
1 small red bell pepper, diced
1 jalapeno, cored, seeded, and finely chopped
1⁄2 tsp kosher salt
2 cloves garlic, minced (about 2 tsp)
2 tsp chili powder
1 1⁄2 tsp smoked paprika
1⁄2 tsp ground cumin
1 (15-ounce) can black beans, low-sodium, rinsed and drained
1⁄3 cup nonfat plain Greek yogurt
2 Tbsp freshly squeezed lime juice from about 1 lime
1 cup of shredded Monterey jack, pepper jack, or cheddar cheese
INSTRUCTIONS
- Place a rack in the center of your oven and preheat to 400ºF
- Scrub the sweet potatoes and pat dry. Prick the outside with a fork. Place on the baking sheet and bake until tender, or 45 minutes to 1 hour. Remove from the oven and let set until cool to handle. Leave the oven on
- Cook the quinoa according to package instructions. You should have about 1 cup cooked total. Set aside
- Prepare the filling. Heat the olive oil in a skillet over medium
- Add the onion, bell pepper, jalapeno, and salt. Cook until the vegetables soften and the onions brown or about 8 minutes
- Add the garlic, chili powder, smoked paprika, and cumin. Stir, then cook until the spices are fragrant, about 30 seconds
- Stir in the black beans and quinoa. Remove from the heat
- Stir in the Greek yogurt, lime juice, and 1⁄2 cup cheese. Taste and adjust the seasonings as desired
- Once the potatoes are cool to handle, make a slit on the top. Open the split and make space for the toppings, and return to the baking sheet to stuff with the quinoa–black bean mixture (About 1⁄2 cup per potato)
- Sprinkle cheese over the top, and return to the oven. Cook until the filling is heated through and the cheese melts, about 5 minutes
INGREDIENTS
Cooking spray
1 small onion chopped
2 Tbsp of jarred minced garlic or 2 clove fresh garlic, minced
1 (14.5 ounce) can of diced tomatoes, undrained, no-salt-added
1 (14.5 ounce) can of chicken or vegetable broth, low-sodium
1 (16 ounce) can of navy, chickpeas or pinto
beans, low-sodium, undrained
1⁄4 tsp pepper
1 tsp cumin
4 cups of fresh packed spinach, tear or chop any large leaves
INSTRUCTIONS
- Spray a large pot with cooking spray
- Heat over medium-high heat
- Sauté onion and garlic for 5 minutes or until onions become translucent
- Add tomatoes, chicken broth, beans, pepper and cumin and bring to a boil
- Reduce to medium heat. Then add spinach and cook 10–15 minutes more
INGREDIENTS
2 cups fresh baby spinach, loosely packed
1 cup canned navy or cannellini beans
1⁄2 cup feta cheese, crumbled
1⁄2 small lemon, juiced
3⁄4 tsp garlic powder
2 Tbsp extra virgin olive oil
Salt and pepper, to taste
INSTRUCTIONS
- Add all ingredients to a food processor
- Blend until you reached the desired consistency
- Taste and adjust seasonings per preference
VIDEO LINK
INGREDIENTS
1 large bunch of rainbow chard
3 garlic cloves
1 (15 ounces) can of black-eyed peas
Hot sauce to taste
INSTRUCTIONS
- Chop the stems and leaves of the 1 large bunch of rainbow chard
- Cook 3 smashed garlic cloves in 1∕4 cup olive oil in a skillet for 1 minute
- Add the chard stems; cook until tender for 5 minutes
- Add one 15 ounce can black-eyed peas (drained; 1∕4 cup liquid reserved)
- Cook for 5 minutes and then add the reserved liquid
- Add the chard leaves and let wilt for 4 minutes
- Season with hot sauce
INGREDIENTS
2 lb tomatoes, sliced or cut into wedges
1 medium red onion, thinly sliced
1⁄4 cup fresh basil leaves
2 Tbsp olive oil
1 Tbsp balsamic vinegar
Salt and freshly ground pepper to taste
INSTRUCTIONS
- Place tomatoes and onion in a medium bowl
- Add the basil, oil and vinegar and toss
- Season with salt and pepper
- Serve
INGREDIENTS
1 (15 ounce) can of white beans
1 (15 ounce) can of chunk light tuna in water
2 whole green onions
1 Tbsp lemon juice
1 Tbsp olive oil
Salt and pepper to taste
INSTRUCTIONS
- Pour the can of beans into a colander and rinse with cool water. Allow the excess water to drain off
- Drain the can of tuna. Combine the drained beans and tuna in a bowl
- Thinly slice the green onions and add to the bowl
- Add the olive oil and lemon juice to the bowl, along with a light sprinkle of salt and freshly ground black pepper
- Stir to combine
- Taste the mixture and add salt, pepper, or lemon juice to your liking
INGREDIENTS
2 Tbsp canola oil
3 cups cabbage, shredded
1 medium sweet red pepper, julienned
1 medium onion, halved and sliced
2 tsp sugar
1 (15 ounce) can of black beans, rinsed and drained
1 cup salsa
4 ounce can of chopped green chiles
1 tsp garlic, minced
1 tsp chili powder
1⁄4 tsp ground cumin
8 taco shells, warmed
1⁄2 cup of shredded cheddar cheese
1 medium ripe avocado, peeled and sliced
INSTRUCTIONS
- In a large skillet, heat oil over medium-high heat
- Sauté cabbage, pepper and onion until crisp-tender for about 5 minutes
- Sprinkle with sugar
- Stir in beans, salsa, chiles, garlic, chili powder and cumin
- Bring to a boil, then reduce heat
- Simmer while covered, and until flavors are blended or for about 5 minutes
- Serve in taco shells. Top with cheese and avocado
VIDEO LINK
INGREDIENTS
1⁄4 cup dry breadcrumbs
1⁄4 cup grated fresh Parmesan cheese
1⁄4 tsp seasoned salt
1⁄4 tsp garlic powder
1⁄8 tsp fresh ground black pepper
2 Tbsp fat-free milk
2 small zucchini, cut 1⁄4″ thick slices
Cooking spray
INSTRUCTIONS
- Preheat oven to 425°F
- Combine first 5 ingredients in a medium bowl, stirring with a whisk
- Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture
- Place coated slices on an oven-proof wire rack coated with cooking spray; place rack on a baking sheet
- Bake for 30 minutes or until browned and crisp
- Serve immediately