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 tofu 1-2 cloves garlic, minced 3 TBSP. Dijon mustard 3 TBSP. vegan parmesan cheese 3 TBSP lemon juice 2 TBSP soy sauce or tamari ¼ cup water 1 TBSP capers, drained Directions 1. Place all ingredients, except the capers, in a food processor. 2. Process until […]
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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
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October 27, 2013
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October 27, 2013
October 27, 2013
October 26, 2013
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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
October 17, 2013
October 17, 2013
October 17, 2013
October 17, 2013
October 17, 2013
October 16, 2013
October 16, 2013
October 16, 2013
October 16, 2013
October 16, 2013
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October 16, 2013
October 16, 2013
October 16, 2013
October 16, 2013
October 14, 2013
October 14, 2013
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October 14, 2013
October 14, 2013
October 14, 2013
October 14, 2013
October 14, 2013
October 13, 2013
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Mashed potatoes with “Flavored” Butter Buds. A guilt-free goodie you are sure to enjoy.
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October 13, 2013
October 13, 2013
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A blended drink that feels pretty special.
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October 13, 2013
October 13, 2013
October 13, 2013
October 13, 2013
October 13, 2013
October 13, 2013
October 11, 2013
October 10, 2013
October 9, 2013
October 8, 2013
October 7, 2013
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October 5, 2013
October 1, 2013
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What could be easier than any kind of sauce served over polenta rolls you slice and serve? This sauce is a tasty change from marinara.
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April 29, 2013
April 29, 2013
April 29, 2013
January 14, 2013
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I have been making vegetarion chili for many years. I usually start with dried beans and cook the chili for several hours to make a hearty rich sauce. However, sometimes I look for a delicious meal that doesn’t take hours to cook. This is a chili that has been a winner with everyone that tries it.
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January 14, 2013
December 31, 2012
December 31, 2012
December 31, 2012
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