December 9, 2020

Cream of Zucchini Soup

Cream of Zucchini Soup Serves 4 Ingredients ½ small onion, quartered 2 cloves garlic 3 medium zucchini, skin on cut in large chunks 32 oz. reduced sodium Swanson chicken broth (or vegetable) 2 Tbsp reduced fat sour cream Kosher salt and black pepper to taste Fresh grated Parmesan cheese, for topping (optional) Directions Combine chicken broth, onion, garlic […]
December 5, 2020

Pumpkin Spice Cookies

Pumpkin Spice Cookies Makes 24 cookies Ingredients ½ cup whole wheat pastry flour½ cup all purpose flour¼ tsp. baking soda2 tsp. pumpkin pie spice1/8 tsp. salt½ cup organic granulated sugar½ cup brown sugar2 TBSP. butter, melted1 egg white2 TBSP. pumpkin puree1 tsp. vanilla extract½ cup mini chocolate chips Directions Preheat oven to 350 degrees F. Line 2 cookie […]
December 5, 2020

Baked Yam Chips

Baked Sweet Potato Chips- Savory or Sweet 8 Servings Ingredients 2- 7 oz. sweet potatoes, peeled and sliced thin Celery Salt and black pepper to taste, Cajun or BBQ spice blends would be delicious as well Directions Preheat oven to 350 degrees F. Peel potatoes, slice into thin rounds. Place parchment paper on large cookie sheet. Place the […]
December 5, 2020

Whole Wheat Banana Pancakes

Low-Fat Whole Wheat Banana Pancakes Makes 12 pancakes Ingredients 1 cup whole wheat flour1 large egg1 cup nonfat milk2-3 bananas, mashed, about 1 ½ cups1 ½ tsp vanilla extract1 ½ tsp. baking powder¼ tsp salt Directions In a small bowl, mash the bananas until they are lumpy, set aside.  In a medium bowl, whisk flour, baking powder, and […]
December 5, 2020

Mock Guacamole

Mock Guacamole Ingredients 16 ounce package frozen green peas, thawed2 Tbsp lemon juice2 cloves garlic, crushed1 Tbsp rice vinegar1 Tbsp lower sodium soy sauce½ tsp. vanilla extractPinch of red pepper Directions Combine all ingredients in a food processor or high-speed blender. Taste, adjust lemon juice and red pepper to taste.  Nutrition: 6 Servings/ Calories 60 / Total Fat […]
December 5, 2020

Fruity Yogurt Sundae

Fruity Yogurt Sundae Servings 1 Ingredients 3 oz. of fat free yogurt with fruit½ of a banana 3 fresh strawberries, cut in half1 peach, sliced1 Tbsp of all-natural fruit jam or honey Directions Place yogurt into the bottom of a small fruit bowl. Slice the banana over the yogurt. Half the strawberries and place on top. Add one […]
December 5, 2020

Spicy Black Bean Soup

Spicy Black Bean Soup Serves 6 Ingredients 1 cup onion, diced1 cup carrot, peeled and diced carrot (approx. 2 medium)1 green bell pepper, diced3 stalks celery, diced½ jalapeno, de-seeded and minced (or a whole one for extra spiciness)3 cloves garlic, minced2 tsp. each cumin, oregano and chili powder3–4 cups vegetable broth (start with 3 cups, add a bit if it seems too thick)1 cup tomato sauce1-19 oz. can […]
December 5, 2020

Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms Serves 3 Ingredients 3 large fresh portobello mushrooms, stems removed, set aside 2 celery stalks, diced 2 cloves garlic, minced 1 cup chicken broth 1 medium onion, diced 1 medium orange or red bell pepper 1.5 oz. fat-free feta crumbles ¼ cup fresh shaved parmesan cheese 1 ½ tsp. garlic hickory or some type of […]
December 5, 2020

Three-Bean Salad

Three Bean Salad Serves 6 Ingredients 1-15 oz. can black beans, drained and rinsed 1-15 oz. can kidney beans, drained and rinsed 1-15 oz. can garbanzo beans, drained and rinsed 1 sweet onion, thinly sliced 2 celery stalks, finely diced 1 tomato, chopped 1 cup salsa 2 TBSP. lime juice 1 tsp. chili powder Directions Combine beans and […]