January 11, 2023
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Sweet Potato Chickpea Salad 8 Servings Ingredients SaladOlive oil spray1 medium red onion, sliced into wedges1 large sweet potato5 oz baby kale1/2 Tbsp olive oil15 oz can chickpeas, drained and rinsed1 tsp cumin1 tsp garlic powder3/4 tsp chili powder1/4 tsp salt1/4 tsp black pepper Ranch Dressing1 cup plain nonfat Greek Yogurt2 Tbsp freshly squeezed lemon juice1 Tbsp dried […]
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December 13, 2022
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Beef Fajita Soup 10 Servings Ingredients1.5 pounds beef stew meat, cut into 1 inch pieces2 green bell peppers, cut into 1/2 inch slices2 red bell peppers, cut into 1/2 inch slices1 large onion, cut in half and then sliced thinly1 Tbsp olive oil1 can (15 oz) pinto beans, rinsed and drained 1 can (15 oz) black beans, rinsed […]
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November 22, 2022
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Cinnamon Raisin Scones 8 Servings Ingredients 1 3/4 cup all purpose flour2 Tbsp sugar1 Tbsp baking powder1 Tbsp ground cinnamon1/2 tsp salt2 Tbsp butter2 Tbsp unsweetened applesauce1/2 cup lowfat buttermilk1 egg2 tsp vanilla extract1/3 cup raisins3 Tbsp all purpose flour1 tsp sugar Directions 1. Combine 1 3/4 cup flour, 2 Tbsp sugar, baking powder, cinnamon and salt in […]
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November 15, 2022
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Low Fat Cornbread Dressing 12 Servings Ingredients for Cornbread 1 1/2 cups whole grain cornmeal (Medium Grind)2 tsp baking powder4 egg whites, lightly beaten1 1/4 cups low fat buttermilk Ingredients for Dressing 1 cup chopped onion1 cup thinly sliced celery (include some leaves)2 1/2 tsp sage1 tsp thyme1/2 tsp marjoram1/2 tsp dried rosemary1/2 tsp salt1/4 tsp cardamom1/4 tsp […]
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November 8, 2022
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Black Bean and Sweet Potato Chili 8 Servings Ingredients 1 Tbsp Olive oil1 large onion, chopped6 tsp chili powder1 tsp paprika1 tsp cumin1 tsp salt3 cloves garlic, minced2-15 oz cans of low sodium black beans, rinsed and drained1 large sweet potato, cut into 1/2 inch pieces (I left the skin on)14 oz can diced tomatoes14 oz can crushed […]
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November 1, 2022
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Bulgur Wheat with Onions and Kale 6 Servings Ingredients 1 Tbsp Olive Oil1 large onion, cut into thin wedges2 cloves of garlic, minced3 cups chopped kale2 3/4 cups vegetable broth1 cup medium grain bulgur wheat1 tsp salt1/4 tsp black pepper1 tsp salt free seasoning (like Mrs. Dash or Trader Joe’s 21 Seasoning Salute) Directions 1. Add oil to […]
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October 25, 2022
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Dijon Artichoke Chicken Thighs 8 Servings Ingredients 1 can quartered artichoke hearts (14 oz) 1/3 cup Dijon mustard 2 Tbsp minced garlic 1 tsp dried tarragon 1/4 tsp salt 2 pounds boneless, skinless chicken thighs 16 oz mushrooms, thickly sliced 1 medium onion, chopped 2 Tbsp water 1 Tbsp flour 1/4 cup chopped fresh parsley Instant Pot Directions […]
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October 18, 2022
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Cinnamon Applesauce Oatmeal 1 Serving Ingredients 1/2 cup nonfat milk 1/2 cup old fashioned oats 1/2 cup unsweetened applesauce1/2 tsp ground cinnamon Directions 1. Heat milk in a small saucepan on medium heat and add in oats and applesauce.2. Bring mixture to a boil then turn down heat and let simmer fro 4-5 minutes stirring occasionally.3. Stir in […]
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October 3, 2022
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Applesauce Spice Cake 20 Servings Ingredients 1 cup whole wheat pastry flour1 3/4 cups all purpose flour1 1/3 cups sugar2 1/2 teaspoons baking soda1 1/4 teaspoons baking powder1/2 teaspoon salt4 teaspoons ground cinnamon 3 teaspoons ground nutmeg1/2 teaspoon ground cloves2 cups unsweetened applesauce1 1/4 cups nonfat plain Greek yogurt 1 egg1/4 cup oil (avocado, canola or vegetable oil)2 […]
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September 12, 2022
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Cinnamon Swirl Bread 12 Servings Ingredients Swirl Mixture 6 tablespoons brown sugar (lightly packed) 3 teaspoons ground cinnamon 2 tablespoons butter (softened) Cinnamon Bread 1 cup all purpose flour 1 cup whole wheat flour 1/3 cup granulated sugar 1/3 cup brown sugar (lightly packed) 1/2 teaspoon baking soda 1 1/2 teaspoons baking powder 2 teaspoons ground cinnamon 1 […]
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August 23, 2022
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Nectarine and Tomato Pasta 8 Servings Ingredients 1 pound pasta1/4 cup pasta water1 pound cherry or grape tomatoes, sliced in half1 Tbsp olive oil2 large nectarines, chopped into bite-sized pieces (leave skin on)4 cloves of garlic, minced1/4 tsp salt2 Tbsp lemon juice2 Tbsp balsamic vinegar1/2 cup fresh basil, sliced into thin strips Directions 1. Cook pasta according to […]
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August 4, 2022
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Overnight Oats with Peanut Butter Powder 1 Serving Ingredients 1 small ripe banana1/2 cup old-fashioned oats1/2 cup nonfat milk2 Tbsp (1/2 ounce) peanut butter powder1/2 tsp ground cinnamon Directions 1. Mash banana in cereal bowl with a fork.2. Add remaining ingredients and stir until well mixed.3. Cover bowl and put it in the refrigerator for at least 8 […]
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July 20, 2022
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Bulgur Wheat and Fennel Salad 4 Servings Ingredients 1⁄4 cup medium-grind bulgur wheat1/2 cup frozen shelled peas, thawed1 15.5 oz. can reduced-sodium black beans, drained and rinsed2 med. Fennel heads, halved, then cut into thin half- moons1⁄4 cup fennel fronds, finely chopped4 Tbsp fresh lemon juice1 Tbsp olive oil1⁄2 bunch of flat-leaf parsley leaves, chopped1⁄4 t. salt Directions […]
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July 1, 2022
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Low Fat Peanut Butter Swirled Brownies 16 Servings Ingredients For brownies:1/2 cup peanut butter powder (pat down the powder, 2 oz)1/2 cup cocoa powder1/2 cup flour1 tsp baking soda1/4 tsp salt2 large eggs1/2 cup unsweetened applesauce2 tsp vanilla extract1/3 cup sugar1/2 cup semisweet mini chocolate chips For peanut butter swirl:4 oz peanut butter powder (just under 1 cup)2 […]
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June 18, 2022
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High Protein Peanut Butter Mug Cake 1 Serving Ingredients 1/4 cup (1 oz) peanut butter powder1/2 tsp baking powder1 tsp maple syrup1/2 tsp vanilla extract2 Tbsp non fat milk1 Tsp (0.5 oz) semisweet chocolate chips Directions 1. Mix all ingredients in a microwave safe mug or ramekin. (I used a 4 inch ramekin). The batter should be about […]
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June 6, 2022
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Garlic Chicken and Potatoes 8 Servings Ingredients 2 pounds yellow potatoes, sliced thinly1 pound carrots, cut into thin sticks of sliced thinly2 pounds chicken breasts1 packet of Grill Mates Garlic, Herb and Wine Marinade Mix 8 cloves garlic minced 1 Tbsp white vinegar 2 Tbsp olive oil 1/3 cup water Directions 1. Layer the sliced potatoes in the […]
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May 30, 2022
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Carrot Lentil Casserole 10 Servings Ingredients 1 large onion, chopped 1.5 cups finely chopped carrots (about 2 large carrots) 3/4 cup dry lentils 3/4 cup brown rice, uncooked 1 large green bell pepper, chopped 15 oz can of no salt added tomato sauce 14.5 oz can of no salt added diced tomatoes, undrained 1.5 tsp garlic powder 1 […]
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May 24, 2022
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Veggie Sloppy Joes 8 Servings Ingredients 1 large onion, diced1 green bell pepper, diced 6 cloves of garlic, diced 2 large carrots, diced 8 oz package of tempeh 1 Tbsp olive oil 1 envelope dry onion soup mix 1/2 tsp ground cumin 15.5 oz can of low sodium pinto beans, drained and slightly mashed 16 oz can of […]
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May 6, 2022
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Mushroom and Barley Soup 8 Servings Ingredients 12 ounces portobello mushrooms, diced 3 medium carrots, chopped 3 stalks of celery, chopped 1 large onion, chopped 1 Tbsp minced garlic 1 cup medium pearl barley 1 tsp dried thyme 1 tsp pepper 2 tsp salt 4 cups low sodium beef broth 4 cups low sodium chicken broth Directions 1. […]
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April 18, 2022
Apricot Glazed Pork Tenderloin 4 Servings Ingredients 1 pound pork tenderloin, trimmed of excess fatVegetable cooking spray1 teaspoon salt-free lemon pepper½ cup apricot fruit spread (like Smucker’s Apricot Simply Fruit)1 tablespoon mirin (sweet rice wine) Directions 1. Slice the pork into 4 slices. Season with lemon pepper on both sides.2. Coat a large nonstick skillet with cooking spray […]
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April 11, 2022
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Banana Oatmeal Muffins 12 servings Ingredients 3/4 cup whole wheat pastry flour3/4 cup old fashioned oats1 tsp baking powder1/2 tsp baking soda1.5 tsp ground cinnamon3/4 tsp ground nutmeg2 eggs1 cup mashed ripe bananas (about 2 large)1/4 cup packed brown sugar1/4 cup nonfat milk2 Tbsp canola oil2 Tbsp unsweetened applesauce Directions 1. Preheat oven to 400°F. In a large […]
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March 30, 2022
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Chickpea and Red Lentil Pasta Salad 10 Servings Ingredients Pasta Salad 4 oz chickpea rotini pasta (I used Banza brand) 4 oz red lentil rotini pasta (I used Barilla brand) 2 cups diced English cucumber 2 cups halved grape tomatoes 1⁄2 cup thin red onion slices a small red onion 2 oz crumbled feta cheese handful fresh basil, […]
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March 15, 2022
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Thai Peanut and Quinoa Salad 4 Servings Ingredients Salad2.25 cup cooked and cooled quinoa (3/4 cup uncooked quinoa cooked with 1.5 cups water or low sodium broth)2 cups shredded purple cabbage 1 cup grated carrot1 cup thinly sliced snow peas or sugar snap peas1/2 cup chopped cilantro1/4 cup thinly sliced green onions1/4 cup chopped dry-roasted and lightly salted […]
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March 6, 2022
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Low Fat Fudge Brownies 12 Servings Ingredients 3/4 cup oat flour1/3 cup unsweetened Dutch processed cocoa powder1/2 cup sugar3 Tbsp instant nonfat dry milk powder1/2 tsp baking soda2 large eggs1/4 cup chocolate syrup1 Tbsp water2 tsp vanilla Directions 1. Place oat flour, cocoa, sugar, milk powder and baking soda in a medium bowl and mix well.2. Add the […]
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February 27, 2022
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Shaved Brussels Sprouts Salad with Lemon and Cranberries 4 Servings Ingredients 20 oz. whole brussels sprouts (approximately 6 cups whole or 8 cups shaved) 4 cloves garlic, minced1 tablespoon olive oil2 tablespoons fresh lemon juice1/4 cup grated parmesan cheeseSalt and pepper to taste1/2 cup less sugar dried cranberries Directions 1. Shave/shred Brussel sprouts by removing the tough outer leaves, […]
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February 20, 2022
Quinoa and Lentil Tacos 8 Servings Ingredients 6 mushrooms, diced3 cloves garlic, minced2 Tbsp canola oil1 Tbsp cumin2 tsp chili powder1/2 tsp onion powder1/2 tsp smoked paprika1/4 tsp salt1/4 tsp ground black pepper2 cups cooked lentils2 cups cooked quinoa16 corn tortillas (4.5 inch) Directions 1. Add oil to a large skillet and heat over medium heat. Add mushrooms […]
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February 6, 2022
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Lentil and Chickpea Stew 8 Servings Ingredients 2 teaspoons olive oil 1 large onion, thinly sliced 1 teaspoon dried oregano 1/2 teaspoon crushed red pepper flakes 2 cans (15 ounces each) garbanzo beans or chickpeas, rinsed and drained 1 cup dried lentils, rinsed 3 teaspoons smoked paprika 4 cups vegetable broth 38 ounces no-salt-added tomato sauce (2-15 oz […]
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January 12, 2022
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Low Fat Peach Bread 12 Slices of Bread Ingredients 1 pound canned sliced peaches in juice, drained1/3 cup oat bran1/2 cup light brown sugar1 3/4 cup whole wheat pastry flour (this type of flour will help ensure the bread is not rubbery)2 tsp baking powder3/4 tsp baking soda1 tsp ground nutmeg1 tsp ground cinnamon1 1/2 tsp vanilla extract1/2 […]
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January 12, 2022
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Quinoa Stuffed Red Peppers 5 Servings Ingredients 1 cup uncooked quinoa, rinsed and drained 2 cups reduced sodium vegetable broth 5 large red bell peppers (or yellow or orange), cut in half and remove seeds and membranes 2 teaspoons extra virgin olive oil 20 ounces fresh spinach leaves 4 cloves minced garlic 1/2 teaspoon dried basil 1/2 teaspoon […]
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January 11, 2022
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Cheesy Chickpea Pasta and Vegetable Casserole 10 Servings Ingredients 1 pound penne (or rigatoni, ziti) chickpea pasta (like Banza brand)1 Tbsp olive oil1 onion, chopped2 green bell peppers, chopped8 oz mushrooms, sliced5 cloves garlic, minced1 tsp Italian seasoning5 oz baby spinach3 cups chopped broccoliHandful of fresh basil leaves, chopped28 oz jar of red pasta sauce (lower sodium)14.5 oz […]
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December 6, 2021
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Quinoa Lentil Salad 6 Servings Ingredients 1/2 cup quinoa1 1/4 cups water, plus 2 cups1/2 cup lentils2 teaspoons Dijon mustard3 tablespoons red wine vinegar1 Tbsp olive oil1 teaspoon garlic powder1 lime, zestedKosher salt and freshly ground black pepper 6 green onions, choppedChopped fresh cilantro leaves Directions 1. Place quinoa and 1 1/4 cups water in a microwave safe […]
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November 21, 2021
Crock Pot Moroccan Lentil Soup 10 Servings Ingredients 1 pound brown lentils, rinsed and sorted for debris 2 quarts low sodium vegetable broth1 yellow onion, diced2 medium carrots, diced3 cloves garlic, peeled and minced 2 tsp ground cumin1 tsp ground coriander1 tsp ground ginger1 tsp paprika2 teaspoons kosher salt4 cups chopped spinach, kale and/or chard leaves1 large lemon, […]
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November 3, 2021
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Vegetable Black Bean Quinoa Enchiladas 12 Servings Ingredients For the Enchilada Sauce:4 tablespoons olive oil 6 tablespoons flour 2 tablespoon ground chili powder 2 teaspoon ground cumin 2 teaspoon garlic powder 1 teaspoon dried oregano 1⁄2 teaspoon salt Pinch of cinnamon 4 tablespoons tomato paste 4 cups vegetable broth 2 teaspoons apple cider vinegar 1/2 tsp ground black […]
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October 25, 2021
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Chocolate Cake 12 Servings Ingredients 1 cup all-purpose flour1 cup whole wheat flour1 cup white sugar1/2 cup brown sugar3/4 cup unsweetened cocoa powder2 tsp baking powder2 tsp baking soda1 tsp salt1 cup nonfat milk1/2 cup unsweetened applesauce2 eggs2 tsp vanilla extract1 cup boiling water Directions 1. Preheat oven to 350 degrees. Spray a 9 x 9 inch pan […]
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October 18, 2021
Baked Caprese Chicken Breasts 8 Servings Ingredients 2 pounds boneless skinless chicken breasts 1/2 cup balsamic vinegar 2 Tablespoons honey 2 cloves garlic, minced 1 Tablespoon olive oil 2 teaspoons Italian seasoning 1/4 teaspoon salt pinch of pepper 1.5 cups cherry tomatoes 3 large tomatoes, sliced 8 oz sliced mozzarella cheese Chopped basil for garnish Directions 1. Preheat […]
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September 28, 2021
Indian Style Apricot Chicken 6 Servings Ingredients 2 pounds skinless, boneless chicken thighs1/4 tsp salt1/4 tsp black pepper1 Tbsp olive oil1 large onion, chopped2 cloves of garlic, minced2 Tbsp grated fresh ginger1/2 tsp ground cinnamon1/4 tsp ground allspice14.5 oz can diced tomatoes, undrained1 cup low sodium chicken broth8 oz dried apricots2 Tbsp chopped fresh parsley Directions 1. Coat […]
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September 22, 2021
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Crock Pot Beans with Rice 10 Servings Ingredients 3 cups dried small red beans8 cups of water3 garlic cloves, minced1 large onion, chopped8 cups fresh water3/4 cup low sodium, low sugar ketchup1 tsp saltpinch of black pepper2 tsp ground cumin1 Tbsp parsley2 Bay Leaves Directions 1. Soak beans overnight in 8 cups water. Drain.2. Place beans in Crock […]
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September 5, 2021
Crock Pot Salsa Chicken 8 Servings Ingredients 2 pounds boneless skinless chicken breasts2 cups salsa Serve with: any type of beans, cilantro, brown rice and/or nonfat sour cream Directions 1. Place chicken breasts in bottom of crock pot.2. Pour salsa over the chicken and stir to coat the chicken.3. Cook on low for 6-8 hours or on high […]
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August 23, 2021
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Veggie Galore Frittata 12 Servings Ingredients 12 asparagus spears cut into bite-sized pieces1 Onion, diced2 red peppers, diced2 medium zucchini, cut lengthwise into quarters and sliced8 oz mushrooms, sliced8 oz fresh spinach 2 cups broccoli florets18 cherry tomatoes1 Tbsp Olive oil 9 large eggs2 1/4 cups egg substitute1 cup nonfat milk1 1/2 Tbsp Traders Joes 21 Salute seasoning5 […]
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August 17, 2021
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Carrot Salad 8 Servings Ingredients4 carrots, shredded1 apple, peeled, cored and shredded1 Tbsp lemon juice2 Tbsp honey1/4 cup blanched slivered almondssalt and pepper to taste Directions Combine the carrots, apple, lemon juice, honey, almonds, and salt and pepper in a bowl. Toss well and refrigerate until cold. Nutrition: 1/8 of recipe / Calories 69 / Total Fat 2.5 […]
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August 2, 2021
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Egg in a Hole Quinoa 6 Servings Ingredients 1.5 Tbsp peanut oil, divided 6 scallions, thinly sliced, divided 1 Tbsp minced fresh garlic 1 Tbsp minced fresh ginger 3 cups fresh green beans, trimmed and cut into 1/2 inch pieces 1 yellow squash, diced 1 zucchini, diced 2 cups cold cooked quinoa 3 Tbsp oyster sauce 6 large […]
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July 17, 2021
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Low Fat Hummus 5 Servings (about 1/4 cup/serving) Ingredients 1 (15-ounce) can chickpeas, rinsed and drained (save some of the liquid)2 cloves garlic, chopped2 tablespoons freshly squeezed lemon juice1 tsp Bragg Liquid Aminos or low-sodium tamari2 Tbsp vegetable broth or water Directions 1. Heat chickpeas in a little of the liquid from the can in the microwave for about 2 minutes.2. Blend all ingredients using a […]
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July 13, 2021
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Barley Pilaf 6 Servings Ingredients 1 tablespoons olive oil1 small onion (finely chopped)6 garlic cloves (minced)1 cup pearled barley**2 1/2 cups chicken or vegetable broth1/2 teaspoon kosher salt1/4 teaspoon freshly ground black pepper2 tsp Trader Joe’s 21 Seasoning Salute1 teaspoon lemon zest **Hulled barley (which has only had the indigestible outer husk removed) can also be used for […]
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June 26, 2021
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Chicken and Vegetable Stir-Fry with Peanut Sauce 8 Servings Ingredients 1/2 cup PBFit Peanut Butter Powder (packed) or another brand of PB Powder 2 Tbsp reduced sodium soy sauce 3 Tbsp lime juice 2 Tbsp water, more if needed 2 cloves garlic, minced 2 tsp ginger, minced 1/2 Tbsp honey 1 tsp sriracha32 ounces chicken breast, cut into […]
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June 13, 2021
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Lowfat Peanut Butter Energy Bites 12 Servings Ingredients 1 cup (96 grams) Original PB Fit Peanut Butter Powder (pat powder down)1/4 cup water2 Tbsp honey1.5 cups old fashioned oats1/4 cup semi-sweet mini chocolate chips Directions 1. Place first 3 ingredients in a bowl and mix well with a wooden spoon. 2. Add in oats and mini chocolate chips […]
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June 7, 2021
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Black Bean Brownies 12 Servings Ingredients 15 oz can of Low Sodium black beans, well rinsed and drained 2 large eggs 3 Tbsp canola oil1 tsp vanilla extract 3/4 cup cocoa powder 1/4 tsp salt 1/2 cup granulated sugar 1.5 tsp baking powder Directions 1. Preheat oven to 350°F. Line 9 x 9 inch pan with parchment paper […]
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May 25, 2021
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Southwestern Salad 10 Servings Ingredients 1 red bell pepper, diced1 small red onion, diced2 cans black-eyed peas (15.5 oz)1 can corn (15.25 oz)3 Tbsp canola oil2 Tbsp vinegar1 tsp cumin1/4 tsp salt1/2 tsp ground black pepper1/4 cup fresh cilantro, chopped Directions 1. Drain and rinse the black-eyed peas and corn and place in a large bowl.2. Add rest […]
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May 7, 2021
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Black Bean Burgers 8 Servings Ingredients 2 (15 ounce) cans low sodium black beans, drained, rinsed, and patted dry 1/2 Tablespoon extra virgin olive oil1 green bell pepper, finely chopped 1 cup yellow onion, finely chopped3 garlic cloves, minced (about 1 Tablespoon) 1 cup shredded carrots1 and 1/2 teaspoons ground cumin1 teaspoon chili powder1/2 teaspoon garlic powder1/4 teaspoon smoked paprika1/2 cup whole wheat bread crumbs or oat flour2 large eggs1 […]
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May 5, 2021
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Dried Apricot Oatmeal Cookies 36 Servings Ingredients 3/4 cup wheat flour3/4 cup all purpose flour1 tsp cinnamon1 tsp baking powder1/2 tsp sea salt or kosher salt3 cups old fashioned oats1/2 cup unsalted butter3/4 cup packed light brown sugar1/2 cup unsweetened applesauce2 large eggs1 tsp vanilla extract2 cups dried apricots, cut into 1/2 inch pieces (or other dried fruit […]
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April 26, 2021
Turkey Taco Soup 8 Servings Ingredients 1 pound ground turkey (93% lean)1 onion, chopped1 package Hidden Valley Ranch Salad Dressing and Recipe Mix1 package Less Sodium Taco Seasoning (Ortega 40% Less Sodium)1 can Low Sodium black beans1 can Reduced Sodium pinto beans2 cans S & W Mexican Style Tomatoes1 can Shoopeg corn (11 oz) Directions 1. Place ground […]
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April 11, 2021
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Moroccan Egg Bake 7 Servings Ingredients 1 cup diced yellow onion 1 cup diced red bell pepper1 Tbsp Olive Oil 2 teaspoons minced garlic 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/4 teaspoon ground cinnamon 1/4 teaspoon allspice 2 Tbsp harissa (sold at Trader Joe’s) 28 ounce can crushed tomatoes 15 ounce can chickpeas, rinsed and drained […]
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March 30, 2021
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Super Low-fat Potato Salad 8 Servings Ingredients 2 lbs. potatoes (6 medium), boiled until done and cooled4 Tbsp Best Foods® Low Fat Mayonnaise Dressing(For Fat-free option: Substitute 2 Tbsp nonfat plain yogurt and 2 Tbsp nonfat sour cream instead of mayonnaise dressing)1 1/2 tsp salt1/4 tsp ground black pepper1 cup thinly sliced and diced celery1 thinly sliced and […]
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March 15, 2021
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Greek Yogurt Ranch Dressing and Dip 9 Servings Ingredients 1 cup plain nonfat Greek Yogurt1 teaspoon dried dill1 teaspoon dried chives1 teaspoon dried parsley1 teaspoon garlic powder1 teaspoon onion powder1/2 teaspoon salt1 tablespoon rice vinegar1-2 tablespoons water, as needed1/2 teaspoon cracked black pepper or 1/4 teaspoon ground black pepper Directions Add all ingredients to a blender or food processor and pulse until mixed well. Add salt and pepper to taste and add water to make it into desired consistency: […]
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March 15, 2021
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Nonfat Honey Mustard Dressing 9 servings Ingredients 1/2 cup plain nonfat Greek yogurt1/4 cup honey1/4 cup spicy brown mustard2 Tbsp lemon juice Directions In a small bowl, combine all the ingredients until mixed well. Refrigerate in a covered container until served. Nutrition: Serving Size 2 Tbsp / Calories 41 / Total Fat 0.3/ Cholesterol 1 mg / Sodium […]
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March 15, 2021
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Fat Free Lemon Yogurt Vinaigrette 8 servings Ingredients 1/4 cup fresh lemon juice2 Tbsp red wine vinegar1 clove of garlic, minced2 tsp Dijon mustard1 tsp Splenda sugar substitute3/4 cup plain nonfat Greek yogurt Directions In a small bowl, combine all the ingredients except for the yogurt. Whisk in the yogurt and refrigerate until served. Nutrition: Serving Size 2 […]
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March 15, 2021
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Basic Yogurt and Vinegar Salad Dressing 16 servings Ingredients 1 1/2 tsp garlic powder1/2 – 1 tsp ground black pepper1 Tbsp mustard (preferably Dijon mustard but any mustard will work)8 ounces vinegar (apple cider, balsamic vinegar or a combination of both of these vinegars)8 ounces plain nonfat yogurt (Greek yogurt has a higher amount of protein) Directions In […]
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March 15, 2021
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Basic Yogurt Salad Dressing 8 servings Ingredients 1 cup plain nonfat yogurt2 tsp lemon juice1 tsp Dijon mustard1 tsp chopped fresh parsley1 tsp chopped fresh chives Directions In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley and chives. Refrigerate until ready to serve. Nutrition: Serving Size 2 Tbsp / Calories 18 […]
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March 14, 2021
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Low Fat Green Goddess Dressing 16 Servings Ingredients 3 cloves garlic, minced2 Tbsp chopped parsley leaves1/2 cup rice vinegar1 tsp Dijon-style no-salt added mustard3 Tbsp low fat cottage cheese1 cup skim buttermilk1 1/2 Tbsp apple juice concentrate1 Tbsp grated parmesan cheese1/2 cucumber, seeded, peeled and choppedJuice from 1/2 fresh limeDash of pepper Directions Combine all ingredients in a […]
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March 14, 2021
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Greek Garlic Salad Dressing and Dip 32 Servings Ingredients 4 cups nonfat yogurt (1 quart)2 medium cumbers, peeled, seeded and diced2 garlic cloves, minced3 Tbsp finely chopped fresh dill weed Directions Combine all ingredients in a glass bowl. Cover and refrigerate for several hours.Use as a dip or a salad dressing. Nutrition : Serving Size is 2 Tbsp […]
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March 14, 2021
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Creamy Garlic Italian Dressing 8 servings Ingredients 1/2 cup low fat buttermilk1/2 cup low fat cottage cheese1 medium-sized garlic clove, minced2 water-packed artichoke hearts, rinsed and chopped1/4 small onion, minced2 tsp fresh lemon juice1 tsp tamari or low-sodium soy sauce1 tsp cider or wine vinegar1/4 tsp dried leaf oregano1/4 tsp grated parmesan cheese1 generous tsp minced fresh parsley […]
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March 14, 2021
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Creamy Cucumber Artichoke Dressing 6 Servings Ingredients 1/2 medium cumber, peeled, seeded and chopped3 water packed artichokes, rinsed and chopped1/2 tsp garlic powder, or 1 garlic clove, minced1-2 green onions, white part only1 tsp fresh lemon juice1 tsp low-sodium soy sauce1/2 cup lowfat buttermilk1/4 tsp dried dill weed Directions Combine all ingredients in a blender or food processor. […]
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March 14, 2021
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Low Fat Basic Vinaigrette 7 Servings Ingredients 1/4 cup red wine vinegar or rice vinegar1/2 cup water1 Tbsp plus 1 tsp apple juice concentrate1/4 tsp garlic powder1 tsp onion powder1 tsp fresh lemon juice1 tsp tamari or low-sodium soy sauce1/2 tsp Dijon-style no salt added mustardDash of red (cayenne) pepper (Optional) Directions Place all ingredients in a jar […]
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March 13, 2021
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Low Fat Sour Cream Blue Cheese Dressing 10 Servings Ingredients 1/2 cup nonfat sour cream1/2 cup nonfat mayonnaise1/4 cup white wine vinegar2 cloves garlic, minced 1/4 tsp ground white pepper1/2 cup crumbled blue cheese, divided Directions Combine all of the ingredients except for 1/4 cup of the blue cheese in a food processor or blender, and process for […]
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March 13, 2021
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Low Fat Ranch Dressing 4 Servings Ingredients 1/2 cup nonfat mayonnaise1/4 cup nonfat sour cream1/4 cup nonfat yogurt1 tsp chopped shallots or 1/2 tsp chopped green onions1.5 tsp lemon juice1/2 tsp minced garlicSalt, black pepper, and cayenne pepper Directions In a small bowl, whisk together mayonnaise, yogurt, sour cream, lemon juice, shallots and garlic. Season to taste with […]
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March 13, 2021
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Low Fat Caesar Salad Dressing 6 Servings Ingredients 1/2 cup nonfat mayonnaise2 Tbsp grated nonfat Swiss Cheese1 Tbsp lemon juice1 Tbsp red wine vinegar2 tsp Dijon mustard1 clove garlic, minced1/8 tsp black pepper Directions Put all ingredients into a bowl and whisk to blend. Nutrition : Serving Size is 2 Tbsp / Calories 40 / Total Fat 0.3 […]
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February 28, 2021
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How to Cook Brown Rice Directions Choose the right size pot. For cooking 1 to 2 cups of dry brown rice, a 2-quart saucepan will work well. If the pot is too big, the rice may not steam right. If the pot is too small, it may boil over and make a mess. Make sure the lid fits […]
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February 28, 2021
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Lemon Spinach Quinoa Salad 8 Servings Ingredients 1 cup Ancient Harvest Tri-Color Quinoa1/2 Tbsp extra virgin olive oil2 red bell peppers, chopped15.5 ounce can of chickpeas (drained and rinsed)6 ounce baby spinach1/2 cup of feta cheese (optional)Dressing:3 Tbsp fresh lemon juice2 Tbsp extra virgin olive oil2 tsp dry oregano 1/4 tsp salt1/4 tsp freshly ground black pepper Directions […]
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February 24, 2021
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How to Cook Quinoa Quinoa is technically a seed with a nutty flavor; however, it can be used in the same ways as other whole grains. There are 3 main types found in the U.S.: white, red, and black. White quinoa has the most delicate flavor and lightest texture. Red and black quinoa tend to be bolder and […]
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February 14, 2021
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Slow Cooker Sweet & Sour Chicken 8 Servings Ingredients 2 pounds skinless, boneless chicken thighs 2 red bell peppers, chopped 2 green bell peppers, chopped 1.5 cups low sodium chicken broth 1 medium yellow onion, chopped 2 cups thinly sliced carrots 1/4 cup lower-sodium soy sauce 2 Tbsp lower sodium Worcestershire sauce 1 Tbsp ground Chile paste (samba […]
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February 13, 2021
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Apple Cinnamon Oatmeal Muffins 12 Servings Ingredients 3 cups old-fashioned oats2 Tbsp light brown sugar, packed2 tsp baking powder2 tsp ground cinnamon1/4 tsp salt1 cup non-fat milk2 eggs, large1/2 cup unsweetened applesauce2 tsp vanilla extract1 1/4 cups peeled and diced apples (about 2 medium sweeter apples like Honey Crisp) Directions Preheat oven to 350° F. Spray a 12 […]
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February 7, 2021
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Lemon Blueberry Sour Cream Bread 16 Servings Ingredients ¾ cup all-purpose flour¾ cup whole wheat flour1 ½ Tbsp all-purpose flour2 tsp baking powder3 eggs2/3 cup sugar 1 cup nonfat sour cream 1/4 cup oil½ cup unsweetened applesauce½ tsp lemon extract1 Tbsp lemon juice1 tsp vanilla1 ½ cups fresh or frozen blueberries Directions Preheat oven to 350° F. Combine […]
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December 9, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
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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 […]
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December 5, 2020
Sweet Fall Yams Serves 4 Ingredients 1lb. mixed sweet potatoes and yams, peeled, cut into 1-inch cubes 2 medium pears, ripe, cored and cut into ¾ inch pieces 2 tsp. lemon juice 4 tsp. cornstarch 1/8 tsp. salt 1/8 tsp allspice ¼ cup apple juice or cider ¼ cup golden raisins or dates 1/3 cup fat free milk […]
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December 5, 2020
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Fruity Cabbage Slaw Serves 4 Ingredients 1 cup plain fat-free yogurt or sour cream 1/3 cup apple cider vinegar ¼ cup apple juice ½ tsp. salt ¼ tsp. celery seed 6 cups red cabbage, shredded 2 carrots, grated 1 granny smith apple, diced (any tart and crisp variety will work) 1 bartlett pear, diced ¼ cup red onion, […]
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December 5, 2020
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Sweet Potato Casserole Ingredients 3 lbs. sweet potatoes, peeled and cut into chunks 1/3 cup fat free milk ¼ cup eggbeater or egg whites 2 TBSP brown sugar ½ tsp. salt ½ tsp. vanilla extract ½ tsp. ground cinnamon Non-stick cooking spray Directions Place the sweet potatoes in a large saucepan or Dutch oven. Cover with water. Bring […]
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December 5, 2020
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Cool-as-a-Cucumber Salad Serves 6 Ingredients 4 cups cooked brown rice, cooled 1 medium cucumber, seeds removed, peeled and diced ¾ cup plain non-fat yogurt or sour cream ¼ onion, fine diced 1 TBSP. balsamic vinegar 2 tsp. dried dill weed 1 tsp. salt ¼ tsp fresh ground black pepper Fresh herbs for garnish- cilantro, mint, and/or basil Directions […]
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November 21, 2020
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Chicken Black Bean Salad Serves 4 Ingredients 6 cups fresh baby spinach 1-15 oz. can black beans, rinsed and drained 1 cup bell pepper, chopped 2 cups chicken breasts, cooked and shredded 1 cup salsa 4 TBSP. fat-free sour cream Directions 1. In a large bowl, combine the shredded chicken breast, black beans, bell pepper, and salsa 2. […]
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November 21, 2020
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Sun-Dried Tomato Hummus Serves 8 – ¼ cup servings Ingredients 1- 15 oz. can garbanzo beans, rinsed and drained 1/3 cup fat-free yogurt 2-3 TBSP. tahini 3 cloves garlic 3 TBSP. sun dried tomato bits 1 tsp. dried oregano 1 tsp. dried mint 2-3 tsp. lemon juice Salt and pepper to taste Pita bread or fresh cut veggies, […]
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November 21, 2020
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Sunshine Stew Serves 6 Ingredients 6 cups veggie broth 1 ½ cups spilt mung beans 2 tomatoes, chopped 2 cups yams, peeled and chopped 1 tsp. fresh garlic, minced 2 TBSP. dried parsley 1 tsp. dried dill weed 2 cups broccoli florets 1 TBSP. soy sauce Fresh ground black pepper Dash of hot sauce if desired Directions 1. Place […]
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November 21, 2020
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Green Citrus Salad with Fat-Free Honey Dressing Serves 6 Ingredients ¼ cup honey ¼ cup white wine vinegar 2 heads of romaine lettuce 1 head radicchio, leaves separated 2 satsumas, peeled and in segments 1 cup dried cranberries Directions 1. Combine vinegar and honey with ¼ cup of water in a jar or small bowl. 2. If in […]
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November 21, 2020
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Raisin-Carrot Cake Serves 12 Ingredients 1 cup raisins 1 cup carrots, grated ½ cup honey ¼ cup dates, chopped 1 tsp. cinnamon 1 tsp. all spice ½ tsp. nutmeg ¼ tsp. ground clove 1 ½ cups whole wheat flour ½ cup bran 1 tsp. baking soda ¼ cup walnut pieces Directions 1. Preheat oven to 350 degrees F. […]
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November 20, 2020
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Roasted Garlic Bread Ingredients 1 baguette, sliced on the diagonal 1 head garlic 4 TBSP. vegetable broth Salt to taste Directions 1. Preheat the oven to 400 degrees F. 2. Cut top of garlic head off, drizzle 2 tablespoons of broth over the top. Wrap in foil and place in oven for 25-30 minutes. 3. Remove from oven, […]
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November 20, 2020
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Festive Pumpkin Stew Ingredients 2 cups veggie broth 1 onion, chopped 1 red bell pepper, roughly chopped 1 tsp. garlic, minced 2 tsp. chili powder 2 bay leaves 1 ½ tsp. ground oregano Fresh ground black pepper 1 cup celery, diced 3 carrots, cut into 1-inch pieces 1- 15 oz. can of corn (frozen or fresh would be […]
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November 20, 2020
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Blueberry Cottage Cheese Oatmeal Ingredients ¼ cup old fashion oats ½ cup fresh or frozen blueberries (thawed) ½ TBSP. ground flax seed ½ cup low-fat cottage cheese ½ tsp. brown sugar Pinch of cinnamon Dash of vanilla extract Directions 1. Place ingredients in microwave safe bowl and microwave for one minute. 2. If using a stove top, make […]
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November 20, 2020
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Crustless Quiche Ingredients 1 ½ cups yellow squash, sliced 1 ½ cups zucchini, sliced 1 large orange bell pepper, chopped 1 cup spinach leaves, rough chopped 2 cloves roasted garlic 1 TBSP. ground thyme 3 large eggs 3 large egg whites ¾ cup non-fat milk ¾ tsp. salt ¼ tsp. ground black pepper 2/3 cup reduced-fat shredded cheese […]
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November 20, 2020
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Moroccan Bulgur Casserole Ingredients 3 cups chicken or vegetable stock 1 onion, diced 1 tsp fresh ginger, minced 1 ½ tsp. ground cumin 1 ½ tsp. ground coriander 1-15 oz. can diced tomatoes 1-15oz. can garbanzo beans, drained and rinsed 1 cup uncooked bulgur wheat 2 sweet potatoes (medium sized), peeled and cubed ½ cup raisins 1/3 cup […]
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November 20, 2020
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How to Cook Spaghetti Squash You can find spaghetti squash in the produce section in early fall throughout the winter. It is oblong and a soft yellow color. When cooked, the strands pull out just like noodles. You can rake them out with a fork. It is a great low-carb option for noodles. Eat with marinara, pesto, and/or […]
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November 20, 2020
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Costa Rican Potatoes and Beans Ingredients ½-1 cup veggie broth 1 onion, diced ½ tsp. fresh garlic, minced 1 jalapeno pepper, deseeded and minced 2 ½ cups fresh tomatoes, diced 4 cups packed, chopped spinach 3 cups potatoes, cooked and cubed 1-15 oz. can black beans, drained and rinsed 1 cilantro bunch, for garnish Fresh ground black pepper, […]
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November 20, 2020
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Split Pea Soup Serves 8-10 Ingredients 1 cup split peas ½ cup dried baby lima beans ¼ cup barley 8 cups chicken stock 1 yellow onion, diced 2 bay leaves 1 tsp. celery seed 2 carrots, sliced lengthwise 2 potatoes, peeled and cubed 2 celery stalks, diced 2 TBSP. dried parsley 1 tsp. dried basil 1 tsp. paprika […]
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November 20, 2020
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Power Loaf Dry Ingredients 1 cup dried cranberries 1 cup whole wheat flour ½ cup AP flour 1 tsp. baking powder ½ cup granola ½ cup walnut pieces Wet Ingredients 2 bananas, mashed 2/3 cup unsweetened apple sauce 2/3 cup non-dairy milk beverage 2 tsp. vanilla extract Directions 1. Preheat oven to 350 degrees F. 2. Combine the […]
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November 14, 2020
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Oatmeal Protein Pancakes Ingredients 5 egg whites 2 TBSP. apple sauce 1 scoop protein powder Dash of cinnamon 1 cup oatmeal Directions Mix all the ingredients and cook on a griddle. Tip: This is just a basic recipe you can do so much with it. Some add frozen or fresh blueberries.
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November 14, 2020
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Oatmeal Crème Brulee Ingredients 2 ¼ cups oatmeal 3 egg whites 1/3 cup raw cane sugar ¼ tsp. salt 3 1/3 cup non-fat milk 2 tsp. vanilla extract Dash of cinnamon 1 TBSP. brown sugar Directions Preheat oven to 350 degrees F. Line a baking dish (9×12 or 8×11) with parchment paper or use cooking spray. Combine milk, […]
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November 14, 2020
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BBQ Bean Salad Serves 6-9 Ingredients 1-15 oz. can black beans, drained and rinsed 1-15 oz. pinto beans, drained and rinsed 1-15oz. white beans, drained and rinsed ½ cup yellow onion, diced 1 bell pepper, diced 1 cup corn kernels, frozen or canned ½ cup bottled barbeque sauce, READ LABEL, minimal ingredients 1 TBSP. red wine vinegar 2 […]
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November 14, 2020
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Creamy Yogurt Dip Similar to Greek tzatziki dip, great for dipping veggies. Makes about 1 ½ cups. Ingredients 1 cup plain dairy free yogurt ½ cucumber peeled, seeded, diced ½ tsp. sea salt ¼ cup tofu sour cream 2 TBSP. fresh lemon juice 1 tsp. fresh dill, minced 3 cloves garlic, crushed Fresh ground pepper, to taste Directions […]
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November 14, 2020
Orange-Ginger Chicken Serves 4 Ingredients ½ cup fresh orange juice 1 onion, diced 2 cups cooked brown rice 3 TBSP. fresh ginger, grated 2 tsp. dried parsley ¼ tsp. dried thyme ¼ tsp. cinnamon 4- 4oz. chicken breasts 6 green onions, fine chopped, for garnish Directions Preheat oven to 350 degrees F. Heat 1 TBSP orange juice in […]
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November 14, 2020
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Gluten-Free Chocolate Chip Cookies Ingredients 2 ¼ cups gluten free AP flour ¾ cup ground rice Chex cereal 1 tsp. baking soda 1 tsp. salt 1 cup organic unsweetened apple sauce ¾ cup organic sugar or coconut sugar ¾ cup dark brown sugar 1 tsp. vanilla extract 2 jumbo egg whites (or 6 TBSP. liquid egg whites or […]
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November 14, 2020
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Curried Vegetable Pasta Ingredients 12 oz. of pasta of choice – cooked according to box instructions 1 small onion, diced 3 scallions, thinly sliced 1 jalapeno pepper, seeded and finely chopped 1 cup broccoli or cauliflower florets 1 medium carrot, sliced 1 cup mushrooms, sliced ¾ cup zucchini, diced 2 cloves garlic, minced 1 tomato, coarsely chopped ¾ […]
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November 14, 2020
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Gallo Pinto Quick and healthy black beans and rice dish. Traditionally found in Costa Rica. Serves: 4 Prep time: 30 minutes Ingredients 3 cups cooked brown rice 2 Tbsp. olive oil 1 red bell pepper, finely diced 1 sweet onion, finely diced 2 cloves garlic, crushed ⅓ cup salsa ½ tsp. cumin ¼ tsp. paprika ⅛ tsp. cayenne pepper ½ tsp. salt to taste 15- oz. can black beans drained Instructions In a large skillet over medium heat add olive oil, bell peppers, […]
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October 17, 2020
Light Chicken Taco Soup Servings: 4-6 Ingredients 2-3 TBSP. olive oil 1 medium onion, diced 1 cup bell peppers, diced 1 lb. chicken breasts, cut into bite sized pieces 1 packet taco seasoning 1 packet dry ranch dressing seasoning 4 cups chicken broth 1- 14/15oz. can fire roasted tomatoes, undrained 1-4oz. can chopped green chilies 1-15oz. can black […]
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October 17, 2020
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Low-fat Homemade Granola Ingredients 1 cup rolled oats ½ cup rice crispies cereal ¼ tsp. baking soda ¼ tsp. salt ½ cup dried fruit of your choice (cranberries, raisins, dates, currants, etc.) 1 TBSP brown sugar 1/3 cup honey 1 cup freeze-dried strawberries Directions 1. Preheat oven to 400 degrees F. 2. Line a baking sheet with parchment […]
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October 17, 2020
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Quick White Bean Chili Servings: 4 Ingredients 1 cup yellow or white onion, diced 4 garlic cloves, minced 1 cup red bell pepper, chopped 1 jalapeno, minced (less or more to taste) 6 sundried tomatoes- cut into pieces, drain oil 1 TBSP ground cumin 2 TBSP chili powder 2 tsp. oregano 1/3 cup water ½ tsp. chipotle or […]
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October 17, 2020
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Buffalo Chickpea Pinwheels Servings: 8, 48 pinwheels Ingredients 2 cans- 15 oz ea. chickpeas, drained & rinsed 1 cup spinach leaves 1½ TBSP buffalo sauce or Frank’s red hot 2-3 TBSP green onions, finely chopped 8 coconut wraps, or wraps of choice ½ tsp dried parsley ¼ tsp dried dill ¼ tsp onion powder ¼ tsp onion flakes […]
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October 17, 2020
Fiesta Salad Servings: 4 Ingredients For the Salad: 2 fajita-size flour tortillas swap corn tortillas to make gluten free 2 teaspoons extra virgin olive oil, divided ¾ teaspoon kosher salt, divided ½ teaspoon black pepper, divided 1 lb. lean ground turkey 1 TBSP. chili powder 1 tsp. ground cumin ½ tsp. garlic powder 1 head romaine lettuce, rough chop 1- 15 oz. can black beans, rinsed and drained […]
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October 17, 2020
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Creamy Caesar Dressing Yields: 2 cups Ingredients 1- 12 oz. package silken tofu1-2 cloves garlic, minced3 TBSP. Dijon mustard3 TBSP. vegan parmesan cheese3 TBSP lemon juice2 TBSP soy sauce or tamari ¼ cup water1 TBSP capers, drained Directions 1. Place all ingredients, except the capers, in a food processor.2. Process until very smooth.3. Add additional water if you […]
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October 17, 2020
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Mexican Rice Casserole Serves 6 Ingredients 3 ½ cups brown rice, cooked 1- 17 oz. can cream corn 1 -15 oz. can black beans 1- 8 oz. can tomato sauce ½ cup chopped green onions 2 TBSP. green chiles, diced 1 tsp. chili powder ½ tsp. cumin 1/8 tsp. red pepper flakes ½ cup grated daiya cheddar cheese […]
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October 3, 2020
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Beet Poke Salad Ingredients 3-cups beets, cut into ½ inch cubes (washed, rough ends trimmed, no need to peel) about two large beets ½ tsp. sea salt 1 cup water 2–3 scallions, chopped ¼ cup cilantro, chopped 2 TBSP. toasted sesame seeds Shredded nori (optional) Poke Marinade 1 TBSP. tamari or soy sauce 1 ½ TBSP. sesame oil 1 TBSP. rice vinegar 1 1/2 tsp. grated ginger […]
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October 3, 2020
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Jackfruit Carnitas Tacos Ingredients 2 TBSP. grapeseed oil (or preferred oil) 1 small onion , finely diced 3-4 cloves garlic , minced 1 TBSP. tomato paste 2 -14 oz cans young jackfruit in water or brine. Rinsed and drained well 1 tsp. cumin 2 tsp. chili powder 1 tsp. dried oregano 1 tsp. smoked paprika 1/4 tsp. salt , more to taste 3/4 cup vegetable broth 8 corn tortillas Instructions Start by shredding the jackfruit in a food processor. Pulse a few times […]
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October 3, 2020
Thai Chicken Basil Soup Ingredients 1 tbsp. vegetable oil 1 medium onion 1 medium poblano chile 4 tsp. finely chopped peeled fresh ginger 3 clove garlic 1/4 tsp. crushed red pepper 3 tbsp. lower-sodium fish sauce 2 carton reduced-sodium chicken broth 3 c. water 1/2 c. packed fresh basil leaves 1 1/2 lb. boneless, skinless chicken thighs 1 package linguine-style (1/4-inch-wide) rice noodles 1/4 c. fresh lime juice Directions In 6-quart […]
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October 3, 2020
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Salmon with Ginger Cabbage Ingredients 1 Tbsp. olive oil 1 small onion 1lb. salmon, 4 pieces, 3-4oz. each 1/2 tsp. curry powder 2 Tbsp. Dijon mustard with seeds 2 tsp. grated peeled fresh ginger 1/2 tsp. ground cumin 1 small head cabbage, shredded Directions Preheat oven to 400 degrees. In 12-inch nonstick skillet, heat olive oil on medium 1 minute. Add onion; cover and cook […]
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September 18, 2020
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Low-Fat Chocolate Chip Cookies Yield: 30 cookies, 1 Tbsp. each Ingredients 1 cup whole wheat flour 2 cups oats (quick or old fashion) 1 tsp. baking powder ½ tsp. baking soda ½ tsp. salt ½ tsp. ground cinnamon 2 Tbsp. unsalted butter, room temperature ½ cup turbinado/raw sugar (or regular sugar) ½ cup unpacked muscovado sugar or brown sugar 1 large egg 1 banana, mashed ½ tsp. vanilla […]
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September 18, 2020
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Red Potato Salad Servings: 6 Ingredients 4 cups baby red potatoes, cut into 1-inch pieces ½ cup green bell pepper, finely chop 1/4 cup red onion, finely diced 3 scallions, diced 1 tsp. Dijon mustard 1 Tbsp. extra virgin olive oil 1 Tbsp. red wine vinegar 1 Tbsp. reduced fat mayonnaise Salt and fresh ground black pepper to taste Instructions Boil potatoes in salted water until soft, about 8-10 minutes. […]
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September 18, 2020
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Healthy Carrot Cupcakes Carrot Cupcakes Yield: 9 cupcakes Ingredients 1 ½ cups spelt, white, or Bob’s gf flour ½ tsp. baking soda ¾ tsp. salt 1 tsp. cinnamon 1/3 cup unrefined sugar, (or xylitol for sugar free) 1/16 tsp. uncut stevia OR 2 tbsp more sugar ½ cup raisins ½ cup applesauce 1/3 cup oil (Some readers say they subbed applesauce with good results! I haven’t tried) 2 tsp. white or apple cider […]
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September 18, 2020
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Fresh Fruit Sundae Servings: 3 Ingredients 4 large bananas, quartered and frozen 1 cup fresh berries raspberries, strawberries or blueberries ½ cup nonfat plain Greek yogurt Toppings Dark chocolate chips, honey drizzle, shredded coconut, sunflower seeds, toasted almonds Instructions Freeze bananas until very frozen (overnight is best). Make sure to cut them in quarters so they will blend or process easily. Add yogurt, fresh […]
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September 18, 2020
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Blueberry Spinach Salad Servings: 2 Ingredients 4 cups spinach or other favorite greens (feel free to chop, if preferred) 1 apple, thinly sliced ½ cup blueberries 3 to 4 tablespoons pepitas, or other nut/seed ½ cup red cabbage, thinly chopped 4 teaspoons balsamic vinegar or favorite vinaigrette Salt & pepper to taste 3 Tbsp. crumbled feta cheese or other favorite crumbled cheese, like goat or blue cheese […]
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September 18, 2020
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Cauliflower Sloppy Joes Ingredients 2 Tbsp. olive oil 2 cloves garlic, minced ½ green bell pepper, diced ½ white onion, diced, addition slices for serving 4 cups cauliflower diced into small pieces, about 1lb. chopped ¾ cup tomato sauce 1/2 cup vegetable broth 1 Tbsp. coconut sugar 1 ½ Tbsp. tomato paste 1 Tbsp. Worcestershire sauce 1 tsp. red wine vinegar 1 tsp. chile powder ¾ tsp. […]
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September 18, 2020
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Chocolate Decadence Pudding Servings: 6 Ingredients 3 cups almond milk, divided 1/3 cup arrowroot starch 1 ripe banana ½ cup pure maple syrup 1/3 cocoa powder ½ tsp. salt Instructions 1. In a small bowl, whisk together ½ cup of almond milk and 1/3 cup arrowroot starch. Set aside. 2. In a blender, combine the remaining 2 ½ […]
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August 21, 2020
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Farro and Bean Soup Ingredients: 1 lb. dried beans, cooked OR a 28-ounce can of chickpeas or cannellini beans, drained ¼ cup olive oil 1 large yellow or white onion, chopped 2 stalks celery, chopped 1 teaspoon salt 28-ounce can whole, peeled tomatoes, chopped (with liquid) 1 medium carrot, chopped 3 medium new potatoes, cut into ½-inch pieces […]
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August 21, 2020
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Thai Autumn Herbal Salad Time: 40 minutes Serves: 5-7 Ingredients: 1 medium kabocha squash, roasted whole, cut into 1-inch cubes 2-3 medium shallots, thinly sliced 1 cup roasted peanuts ¾ cup cilantro, with stems, roughly chopped ¾ cup mint leaves, roughly chopped 1 Tablespoon of canola oil For dressing: ¼ cup olive oil 1 Tablespoon rice vinegar 1 […]
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August 21, 2020
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Roasted Butternut Squash Black Bean Soup Ingredients For the squash: 6 cups cubed butternut squash, peeled and seeded, ¾-inch dice (about ½ a large squash) 1 tablespoon olive oil 2 teaspoon ground cumin ½ teaspoon paprika ½ teaspoon kosher salt ¼ teaspoon fresh ground black pepper For the soup: 1 tablespoon olive oil 1 medium yellow onion, diced […]
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August 21, 2020
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Veggie Quiche Ingredients 1 pie crust (you can use store bought, or go crustless) 1 tablespoon olive oil 3 handfuls fresh spinach, roughly chopped 1 small white onion, chopped 1 red bell pepper, diced 5-10 asparagus spears, ends trimmed, then chopped into 1-inch pieces 6 eggs ¾ cup unsweetened almond milk 3 tablespoons all-purpose flour ½ teaspoon baking […]
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August 21, 2020
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Italian Quinoa Salad with White Beans Ingredients 1 cup quinoa, cooked ½ cup small white cannelloni beans ¼ cup yellow onion, finely chopped 1 roasted bell pepper, chopped ½ cup marinated artichokes, halved ¼ cup fresh bell pepper, chopped 1 medium Roma tomato, chopped ½ teaspoon lemon zest 1 tablespoon fresh parsley, chopped 2 tablespoons fresh basil, chopped […]
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August 21, 2020
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Waldorf Salad A classic favorite. Simple and fresh. Ingredients ½ cup chopped walnuts 2 large apples, cut into ½ inch cubes 2 ribs of celery, sliced ½ cup of strawberries, sliced ¼ cup of an orange, juiced ½ cup non-fat yogurt (plain) 2 tablespoons of light mayonnaise 2 tablespoons fresh basil, minced 1 teaspoon honey ¼ of an […]
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August 21, 2020
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Green Smoothie Bowl Ingredients ¾ cup almond milk 1 cup tropical frozen fruit ½ tablespoon ground flax seed 1 cup packed spinach 3-4 medium basil leaves 1 teaspoon lemon juice Toppings 1 banana, sliced ½ cup blueberries ½ cup raspberries 1 tablespoon chia seeds Instructions Place all ingredients in a high-speed blender and mix until smooth. Top with […]
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August 21, 2020
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Smoothie Bowl Smoothie in a bowl? But why? The action of chewing actually makes us feel fuller. Have you ever noticed how after drinking a smoothie you might crave something crunchy? Or maybe you feel hungry just an hour later? A smoothie bowl is the perfect way to get all the health benefits of a smoothie, but with […]
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August 21, 2020
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Golden Milk Smoothie Use fresh or frozen fruit. I find that using frozen tropical fruit is the most cost effective. Bananas are affordable and available all year. When bananas start to get to ripe, cut into bite sized pieces, and store in freezer until your next smoothie. Ingredients 1 cup frozen mango chunks (may substitute pineapple) ½ frozen […]
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March 5, 2020
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Baked Steel Cut Oats Steel cut oats have a heartier texture than and contain more fiber than their rolled oat counterparts. Fiber is important for digestion, healthy cholesterol levels, and controlling blood sugar. Fiber is an important part of the Health Plus Plan. The following is a great recipe for oven baked steel cut oats. The recipe can […]
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February 7, 2020
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Black Bean & Quinoa Salad Whole grains are considered a “free food” on the Health Plus Diet. Quinoa is a nutritional powerhouse. It is a great source of manganese, copper, phosphorus, and magnesium. Quinoa has more than 5 grams of fiber per 1 cup serving. Eating at least 25 grams of fiber each day is one of the […]
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March 7, 2019
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Creamy Roasted Tomato Basil Soup Ingredients 2 ½ lbs. Roma tomatoes, halved lengthwise 1 ¼ lbs. grape (cherry) tomatoes, halved lengthwise 8 whole cloves of garlic, peeled and smashed with the back of a knife 3 tablespoons olive oil Salt and fresh ground black pepper to taste 1 large yellow onion, chopped 1 red bell pepper, deseeded and […]
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November 27, 2015
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November 2, 2015
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November 2, 2015
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November 2, 2015
June 14, 2015
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This is a yummy and seemingly decadent, but very low-fat adjunct to any dinner. Enjoy!
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June 14, 2015
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A low-fat refreshing and delicious lunch or summer dinner!
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May 20, 2015
This recipe is adapted from a Low-Fat Cooking recipe by Gloria Rose. Choose white meat over dark meat for a lower-fat serving.
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May 18, 2015
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This Mary McDougall recipe for meat loaf is made with low-fat Tofu, rolled oats and whole wheat bread crumbs. Don’t hesitate to spice it!
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May 18, 2015
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Whether you make this dish as an entrée or as a side-dish, it is sure to satisfy. Optionally add sautéd celery for additional flavor.
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April 26, 2015
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There is just over 400 calories and under 6 grams of fat in each serving, so relish every bite of this tasty dinner.
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April 26, 2015
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This is a great low-fat but satisfying recipe that you can serve hot or cold.
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April 26, 2015
The key to this delicious, low-fat recipe is Campbell’s 98% Fat-Free Condensed Cream of Mushroom Soup. Parsley garnish is optional.
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April 15, 2015
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This recipe is healthy, and so easy to make, and very warming on a cold evening.
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April 14, 2015
April 14, 2015
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Yes, you can eat hummus! Try this awesome, delicious low-fat recipe. Less than 1 gram of fat for a generous 2.5 once serving!
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April 13, 2015
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Here is a super low-fat Split Pea Soup recipe by Mary McDougall.
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April 12, 2015
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This is a great recipe for a nice, moist texture, with great flavor. Nobody will believe it is fat-free! Some cornmeal and whole wheat flour does contain a small amount of fat, but it won’t matter. For this recipe, I used Alber’s Enriched and degrained cornmeal and Bob’s Red Mill Stone Ground Whole wheat flour. There is a […]
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March 30, 2015
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When it comes to dinner, quick and easy doesn’t have to mean takeout. This is a quick and delicious low-fat recipe sure to please for a weekend lunch or weekday dinner, and the kids will love it to!
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March 30, 2015
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Try making these wonderful vegetable fajitas with fat-free flour tortillas made by Canteca. (Available at Winco in the Mexican food aisle. Look for the turquoise-colored package.)
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March 30, 2015
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Couscous (KOOS-koos) is a granular pasta made from semolina (granules of durum wheat) which is cooked by steaming. You can find it in the rice and pasta section of most grocery stores.
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March 30, 2015
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This is a super low-fat recipe made with breakfast cereals, and slightly modified from the same recipe in the Butter Busters Cookbook By Pam Mycoskie. If you don’t want to use artificial sweeteners, you can may use real sugar instead, which increases the calories from 44 to 55 calories per cookie.
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January 13, 2015
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For this treat, you decide how sweet to make it! Sugar and raisins are optional. Without the optional ingredients this treat tastes like a satisfying breakfast bar. With the the optional ingredients, it definitely tastes like dessert!
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October 10, 2014
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SELF is an acronym for Super Extra Low Fat, and these cookies are amazing. If you were once a fan of Mrs. Field’s Oatmeal Raisin cookies, you will love these even more. This recipe requires using your food processor, first to make a replacement for butter with pitted prunes and fruit juice, and again to grind Rice Chex […]
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July 24, 2014
If you like the sweet, smooth taste of winter root vegetables, you’ll savor this soup. Creamy without any added dairy products, this is a wonderful vegetarian soup. In addition, it’s very high in vitamins A and C.
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July 23, 2014
This is the Low-fat version, and under 3 grams of fat for a 12 oz. serving. A Delicious, easy and adaptable soup recipe!
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June 15, 2014
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Spinach serves as a bed for baked tofu with mango chutney. Other greens to try in this recipe: Mustard Greens, Kale, or Collard Greens. Try this recipe for a flavorful dinner dish, loaded with protein and super low in fat.
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May 25, 2014
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This is a delicious and healthy dinner that is high in protein, very low in fat, and looks pretty on the plate.
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April 13, 2014
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Refrigerated pizza dough makes these calzones quick and easy to put together. Enjoy them as low-calorie snack, appetizers, or serve several as a dinner entree.
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November 29, 2013
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This delightful rich-tasting Banana bread is so moist, and completely fat-free if you use parchment paper to line the pan instead of spraying it with oil. Use a large enough piece of Parchment paper to make it easy to lift the bread right out of the pan.
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November 10, 2013
November 10, 2013
October 31, 2013
October 31, 2013
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This recipe uses textured soy protein. Both Tempeh and TSP/TVP (textured soy/vegetable protein) is made from defatted soy flour compressed and processed into granules or chunks.
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October 31, 2013
October 27, 2013
October 27, 2013
October 27, 2013
Categories
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October 27, 2013
Categories
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October 27, 2013
October 27, 2013
October 26, 2013
Categories
This is a great recipe for soup. It’s perfect for the coming cold weather season. And, it’s healthy!!
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October 26, 2013
October 26, 2013
October 17, 2013
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