February 20, 2021

Tips for Adding Fruits and Vegetables into Every Meal and Snack

Tips for Adding Fruits and Vegetables into Every Meal Many of you have probably heard things like “An apple a day keeps the doctor away”, “Eat your vegetables!”, and “You are what you eat”. But you may still be wondering why it’s so important to eat plenty of fruits and vegetables. Fruits and vegetables contain vitamins, minerals, fiber, […]
December 9, 2020

Cream of Zucchini Soup

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

Spicy Black Bean Soup

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

Stuffed Portobello Mushrooms

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

Three-Bean Salad

Three Bean Salad Serves 6 Ingredients 1-15 oz. can black beans, drained and rinsed 1-15 oz. can kidney beans, drained and rinsed 1-15 oz. can garbanzo beans, drained and rinsed 1 sweet onion, thinly sliced 2 celery stalks, finely diced 1 tomato, chopped 1 cup salsa 2 TBSP. lime juice 1 tsp. chili powder Directions Combine beans and […]
December 5, 2020

Sweet Fall Yams

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 […]
December 5, 2020

Fruity Cabbage Slaw

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, […]
November 20, 2020

Festive Pumpkin Stew

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 […]
November 20, 2020

Crustless Quiche

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 […]