Recipes: Salads, Vegetables & Fruit

Chia Seed Puddingchia-seed-pudding-21-682x1024
2 cups coconut milk
1/2 cup chia seeds
1/2 tsp vanilla extract
1/4 cup honey
1/4 tsp cinnamon


Tuna Salad Wrap Pinwheels
2 whole grain tortillas
10 ounce can chunk light tuna, drained
1 cup shredded lettuce
1/2 cup cut spinach
1 small roma tomato seeded and diced
1/2 avocado diced
1 celery stalk finely diced
3 Tbsp mayonnaise
1 Tbsp lemon juice
Salt and pepper to taste

1. Add everything except tortillas in a large bowl and combine.
2. Spread 3 Tbsp of salad mixture evenly onto each tortilla.
3. Roll each tortilla into a log and slice each into about 1 inch pieces
4. Place each pinwheel on a plate and secure with a toothpick


Hummus and Cucumber Biteshummus
2 pita pockets
2/3 cup roasted red pepper hummus
1/3 English cucumber
1/2 tsp paprika
16 fresh dill weed sprigs

1. Cut each pita pocket into 8 wedges. Spread 1 teaspoon hummus onto each wedge.
2. Score cucumber peel lengthwise with tines of a fork. Cut cucumber in half lengthwise. Cut each half crosswise into 16 thin slices. Place 2 pieces cucumber on top of hummus.
3. Sprinkle with paprika. Garnish with dill weed.


Caprese Mini Skewers S11
8 bamboo skewers
16 ripe cherry tomatoes
16 fresh mozzarella balls
16 basil leaves
3 T. extra virgin olive oil
Balsamic vinegar
Sea salt
Fresh ground pepper

1. Wash and dry the cherry tomatoes. Pierce one tomato on each skewer.
2. Push one chunk of mozzarella on top of the tomato, and place a basil leaf on top.
3. Repeat the process until there are 6 pieces on each skewer.
4. Drizzle with olive oil, balsamic vinegar, and salt and pepper.


Brown Sugar Broiled Grapefruit
2 red or pink grapefruit
8 tsp packed light brown sugar
¼ tsp ground cinnamon
2 tsp melted butter
2 Tbsp heavy cream
2 Tbsp non-fat or low-fat plain Greek yogurt
1 tsp granulated sugar
¼ tsp vanilla extract

1. Position the oven rack about 3 inches from the heat source, preheat broiler. Line a rimmed baking sheet with foil.
2. Cut each grapefruit in half, then trim a thin slice off the bottom so it sits level. With a paring knife or grapefruit knife, cut around each segment; remove any seeds. Place the grapefruit halves on the prepared baking sheet. Combine brown sugar and cinnamon in a small bowl. Brush each grapefruit half with butter, then sprinkle with about 2 tsp of the sugar mixture.
3. Broil the grapefruit, watching carefully and rotating the pan front to back once halfway through, until the tops are bubbling and golden brown, about 7-12 minutes.
4. Meanwhile, beat cream in a small bowl until stiff. Beat in yogurt, granulated sugar and vanilla just until combined. Serve each grapefruit topped with a tablespoon of vanilla cream.

Makes 4 servings, ½ grapefruit each

Nutrition Information: 138 calories, 5 g fat, 24 g carbohydrate, 2 g protein, 2 g fiber, 8 mg sodium
Recipe Source:


Garden Pasta Salad
Ingredients:garden pasta salad
2 cups whole-wheat rotini
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 Tbsp extra-virgin olive oil
1 Tbsp red-wine vinegar, or lemon juice
1 clove garlic, minced
1/8 tsp salt
Freshly ground pepper, to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper
1 cup grated carrots
1/2 cup chopped scallions
1/2 cup chopped pitted Kalamata olives
1/3 cup slivered fresh basil

1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8-10 minutes. Drain and refresh under cold running water.
2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

Source: EatingWell
Yield: 6 servings
Serving size: 1 cup
Nutrition information per serving: 205 calories, 9 g fat, 2 g saturated fat, 29 g carbohydrate, 6 g protein, 4 g fiber, 291 mg sodium


Zesty Black Bean and Corn Salad
2 Tbsp vegetable oil
Cooking spray
2 garlic cloves, minced
2 1/2 cups fresh corn kernels
1/4 cup fresh lime juice
1 Tbsp extra virgin olive oil
2 Tbsp red wine vinegar
3/4 tsp ground cumin
1/4 tsp salt
1 cup halved grape tomatoes
1 cup diced red bell pepper
3/4 cup diced red onion
2 Tbsp chopped fresh cilantro
2 Tbsp minced seeded jalapeno pepper
1 Tbsp chopped fresh oregano
1 (19 ounce) can black beans, rinsed and drained

Heat 2 tsp vegetable oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add garlic; saute 30 seconds. Add corn; saute 8 minutes or until browned. Remove from pan; cool completely.

Combine juice and next 4 ingredients (lime juice through salt), stirring with a whisk. Combine corn mixture, tomatoes, and remaining ingredients. Drizzle juice mixture over corn mixture, and toss gently to coat.

Source: Cooking Light
Yield: 6 servings
Serving size: 1 cup
Nutrition information per serving: 164 calories, 5 g fat, 1 g saturated fat, 7 g protein, 30 g carbohydrate, 7 g fiber, 359 mg sodium


White Bean, Tomato, and Green Bean Salad
1 Tbsp fresh lemon juice
1 Tbsp balsamic vinegar
1 Tbsp extra virgin olive oil
1/4 tsp sugar
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 garlic clove, minced

5 cups cut green beans
1 cup finely chopped tomato
1 Tbsp chopped fresh dill
1 (15 ounce) can navy beans, rinsed and drained
1/2 cup feta cheese, crumbled

To prepare dressing, combine first 7 ingredients, stirring with a whisk.

To prepare salad, place green beans into a large saucepan of boiling water and cook 5 minutes. Drain and plunge beans into ice water; drain. Place beans in a large bowl. Add tomato, dill, and navy beans; toss to combine. Drizzle with dressing; toss gently to coat. Sprinkle with cheese. Cover and chill at least 1 hour.

Source: Cooking Light
Yield: 4 servings
Serving Size: 1 1/2 cups
Nutrition information per serving: 214 calories, 7 g fat, 3 g saturated fat, 11 g protein, 30 g carbohydrate, 9 g fiber, 698 mg sodium


Very Berry Fruit Salad
Berry Puree:
1 1/2 cup fresh raspberries
1 cup hulled and quartered fresh rip strawberries
1/3 cup fresh orange juice
2 Tbsp fresh lemon juice
1/4-1/2 cup sugar

Lemon Sauce:
1/4 cup prepared lemon curd
1 cup reduced-fat sour cream, crème fraiche or plain Greek yogurt

4 cups fresh strawberries
3 cups fresh blueberries
3 cups fresh blackberries
1 1/2 cups fresh raspberries
Fresh mint leaves for garnish

1. To prepare puree: Puree 1 1/2 cups raspberries, 1 cup strawberries, orange juice and lemon juice in a blender until smooth. Add sugar to taste. Set aside at room temperature for up to 3 hours or cover and refrigerate.
2. To prepare sauce: Place lemon curd in a medium bowl and gradually stir in sour cream (or creme fraiche or yogurt). Transfer to a serving dish, cover and refrigerate until ready to serve.
3. To prepare berries: If refrigerated, remove berries and the berry puree form the refrigerator about 3 hours. About 1 hour before serving, hull and quarter the strawberries and combine with the blueberries and blackberries in a large mixing bowl. Toss with the puree. Adjust the sweetness if necessary by gradually adding sugar to taste, 1 Tbsp at a time.  Cover and let stand at room temperature.
4. Just before serving, add the raspberries to the bowl, tossing very gently with 2 spoons and being careful not to break up the berries. Transfer to a serving dish, if desired, and garnish with mint. Serve each portion of berries topped with about 2 1/2 Tbsp of the lemon sauce.

Yield: 8 servings
Nutrition information per serving: 208 calories, 6 fat fat, 3 g saturated fat, 35 g carbohydrates, 4 g protein, 9 g fiber, 17 mg sodium


Red Quinoa Salad
1 cup uncooked red quinoa
1/3 cup olive oil
2 Tbsp red wine vinegar
1 1/2 tsp finely minced shallots
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 cups diced seeded tomato
1/2 cup diced seeded cucumber
3 Tbsp chopped frsh mint
1 Tbsp copped fresh oregano
15 ounce can chickpeas, rinsed and drained
2 ounces crumbled feta cheese
4 lemon wedges

1. Cook quinoa according to package directions, omitting salt and fat. Drain and place in a large bowl. Let cool 1 hour.
2. While quinoa cools, combine oil and next 4 ingredients (through pepper) in a small bowl, stirring with a whisk. Let stand 20 minutes.
3. Add dressing, tomato, and next 4 ingredients (through chickpeas) to quinoa; toss well. Add cheese, and toss gently. Serve with lemon wedges.

Yield: 4 servings
Serving size: 1 2/4 cups salad and 1 lemon wedge
Nutrition information per serving: 460 calories, 25 g fat, 5 g saturated fat, 13 g protein, 48 g carbohydrate, 7 g fiber, 499 mg sodium
Source: Oxmoor House


Kale Chips
10 1/2 ounces trimmed curly kale, torn into 2-inch pieces
1 Tbsp olive oil
1/4 tsp kosher salt

Preheat oven to 350° F.

Rinse Kale; drain well, and pat dry with paper towels. Place in a large bowl. drizzle with olive oil, and sprinkle with salt. Toss well. Place kale in a single layer on 3 (16×13 inch) baking sheets.

Bake at 350° F for 15 minutes. Cool completely. Store in an airtight container.

Yield: 4 servings
Nutrition information per serving: 67 calories, 4 g fat, 3 g protein, 8 g carbohydrate, 2 g fiber, 152 mg sodium

Source: Oxmoor House


Fruit Salad with Honey-Yogurt Sauceyogurt-fruit-dressing
1 cup vanilla low-fat yogurt
1 Tbsp honey
1 1/2 tsp grated lime rind
3 cups cubed pineapple
1 1/2 cups chopped Braeburn apple
1 cup orange sections
1 cup chopped peeled kiwi
1/3 cup flaked sweetened coconut
1 medium banana, sliced
1/4 cup slivered almonds, toasted

Combine yogurt, honey, and lime rind in a small bowl.
Combine pineapple and next 4 ingredients (through coconut) in a large bowl; toss gently to combine. Just before serving, stir in banana. Top fruit mixture with yogurt sauce; sprinkle with almonds

Yield: 6 servings

Serving size: 1 1/4 cups fruit mixture, 2 Tbsp sauce, and 2 tsp almonds
Nutrition information per serving: 196 calories, 5 g fat, 2 g saturated fat, 4 g protein, 38 g carbohydrate, 5 g fiber, 40 mg sodium

Source: Cooking Light


Broccoli Crunch Salad with Bacon and CurrantsBroccoli_Crunch_Salad_recipe_index
5 cups broccoli florets
6 Tbsp mayonnaise
1 Tbsp apple cider vinegar
1 Tbsp agave syrup
1/4 tsp freshly ground black pepper
1/3 cup currants
1/4 cup finely diced red onion
3 center-cut bacon slices, cooked and crumbled

1. Steam broccoli, covered, 2 minutes. Plunge broccoli into ice water to stop the cooking process; drain and pat dry.
2. Combine mayonnaise and next 3 ingredients (through pepper) in a large bowl. Add broccoli, currants, onion, and bacon; toss well.

Yield: 6 servings
Serving size: 2/3 cup
Nutrition facts per serving: 170 calories, 12 g fat, 2 g saturated fat, 3 g protein, 14 g carbohydrate, 192 mg sodium

Source:Oxmoor House


Homemade Lebanese Saladlebanese salad
Salad Ingredients:
2 cups shredded lettuce
1 large cucumber, diced
2 medium tomatoes, chopped
½ cup parsley
¼ cup chopped mint leaves
1 green pepper, diced
1 bunch green onions, finely sliced
2 pieces whole grain pita bread

Dressing Ingredients:
½ cup lemon juice
½ cup olive oil
2 cloves garlic, minced

• In a small bowl, mix all dressing ingredients.
• In a large bowl, mix all salad ingredients.
• Toss salad with dressing and serve with pita bread.


Mashed Potatoes with Goat Cheese and Chives
-3 pounds peeled baking potatoes, cut into 1-inch pieces
-1 ¼ tsp salt, divided
-2 Tbsp butter
-3/4 cup (6 ounces) goat cheese
-1/4 tsp freshly ground black pepper
-1 cup 2% reduced-fat milk
-3 Tbsp finely chopped fresh chives

Place potatoes in a saucepan, and cover with cold water to 2 inches above potatoes. Add ¼ tsp salt and bring to a boil. Reduce heat and simmer 15 minutes or until tender; drain. Return the potatoes to pan over low heat. Add remaining 1 tsp salt and butter to pan. Mash potatoes with a potato masher to desired consistency.
Add cheese and pepper to potato mixture and stir until cheese melts. Stir in milk. Cook 1 minute or until thoroughly heated, stirring frequently. Remove from heat and stir in chives.

Parmesan and Black Pepper Smashed Potatoes: Prepare the recipe through step 1. Substitute 1 ½ cups (6 ounces) freshly grated Parmigiano-Reggiano cheese for goat cheese. Increase to ¾ tsp freshly ground black pepper and 1 ½ cups 2% reduced-fat milk. Omit chives. Stir in ¼ cup chopped fresh flat-leaf parsley.

Per serving (2/3 cup): Calories 155, Fat 5.4 g (Saturated 3.5 g), Cholesterol 13 mg, Sodium 283 mg, Carbohydrate 21.7 g, Fiber 1.5 g, Protein 5.8 g
Yield: 12 Servings

Source: Dean Health Holiday Holdout


Brussels Sprouts Gratin
2 hickory-smoked bacon slices
4 large shallots, thinly sliced
2 pounds Brussels sprouts, trimmed and halved
1 cup water
1/2 tsp kosher salt, divided
1/4 tsp freshly ground black pepper
Cooking spray
1 (2 ounce) slice French bread baguette
3 Tbsp butter

Directions: Preheat broiler. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, crumble. Increase heat to medium-high. Add shallots to drippings in pan. Sauté for 2 minutes or until tender, stirring occasionally. Add Brussels sprouts and 1 cup water and bring to a boil. Cover pan loosely with aluminum foil and cook 6 minutes or until Brussels sprouts are almost tender. Uncover and remove from heat. Sprinkle with ¼ tsp salt and pepper. Toss to combine. Spoon Brussels sprouts mixture into a 2-quart broiler-safe glass or ceramic baking dish coated with cooking spray.
Place bread in a food processor, and process until finely ground. Melt butter in skillet over medium-high heat. Add breadcrumbs and remaining ¼ tsp salt to pan and sauté for 2 minute, or until toasted, stirring frequently. Add cooked, crumbled bacon to toasted breadcrumb mixture. Sprinkle the breadcrumb mixture over Brussels sprouts mixture. Broil 3 minutes or until golden and thoroughly heated.

Per serving (3/4 cup): Calories 133, Fat 5.8 g (Saturated 3.2 g), Cholesterol 14 mg, Sodium 280 mg, Carbohydrate 17.9 g, Fiber 4.6 g, Protein 5.9 g
Yield: 6 servings

Source: Dean Health Holiday Holdout


Arugula and Strawberry Salad
½ cup chopped walnuts
4 cups baby arugula
2 cups sliced strawberries
½ cup Parmesan cheese, shaved
¼ teaspoon freshly ground pepper
1/3 cup of aged balsamic vinegar
1 tablespoon extra-virgin olive oil


Toast walnuts in small dry skillet over medium-low heat, stirring frequently, until lightly browned and aromatic (3-5 minutes).  Transfer to a salad bowl and let cool for 5 minutes. Add arugula, strawberries, Parmesan cheese, and pepper.  Sprinkle vinegar and oil over salad.  Toss gently and serve.

Yield: 4 servings


Fruit Saladfruit salad
¼ cup honey
¼ cup frozen limeade concentrate, thawed
2 teaspoons poppy seed
1 cup strawberries, cut in half
1 cup cubed pineapple
1 cup fresh blueberries
1 cup cubed watermelon
¼ cup silvered, toasted almonds


In a medium bowl, mix honey, limeade concentrate, and poppy seed.  Poppy seed may be left out if preferred.  Add in fruits and carefully toss with honey mixture.  Sprinkle with almonds.

Yield: 8 servings


Spinach and Pear Salad Spinach-Pear-Salad
10 ounce package baby spinach
3 ripe Bartlett pears, peeled, cored and sliced
1/2 cup raisins or dried cranberries
1/4 cup chopped walnuts
2 tsp extra-virgin olive oil
3 tbsp white wine vinegar
1 tbsp lemon juice


Wash and dry spinach and place in large bowl with pear slices. Sprinkle raisins and walnuts on top. Whisk oil, vinegar, lemon and salt and drizzle over salad.

Yield: 4-6 servings
Nutritional Information Per Serving: Calories 164, Total Fat 5.2g (saturated fat 0.5g), Fiber 3.8g, and Protein 2.8g


Blackberry Spinach Salad
4 cups baby spinach, rinsed and dried
2 cups fresh blackberries
2 ounces crumbled goat cheese (or reduced-fat feta cheese)
2 cups cherry or grape tomatoes, halved
1 large or 2 small green onions, sliced
3 tablespoons finely chopped walnuts or walnut pieces
4 tablespoons balsamic vinegar (or other low calorie/fat dressing of choice)

Add spinach, blackberries, cheese, cherry tomatoes, green onion, and walnuts to a large serving bowl. Toss to blend well.  Drizzle with balsamic vinegar and serve into 4 salad bowls.

Yield: 4 servings
Nutritional information per serving: 167 calories, 7 g protein, 7 g fat (3.2 g saturated fat, 1.6 g monounsaturated fat, 1.8 g polyunsaturated fat), 6 g fiber, 129 mg sodium.


Light Green Bean Casserole
3 tbsp. canola oil
1 medium sweet onion (half diced, half thinly sliced)
8 oz. mushrooms, chopped
1 tbsp. onion powder
½ tsp salt
½ tsp dried thyme
½ tsp freshly ground pepper
2/3 c whole wheat flour
1 c low-fat milk
3 tbsp. dry sherry
1 lb. frozen green beans
1/3 c plain Greek yogurt
1 tsp paprika
½ tsp garlic powder

1. Preheat oven to 400 F. Coat a 2 ½ -quart baking dish with cooking spray.
2. Heat 1 Tbsp. oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, ¼ tsp salt, thyme, and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3-5 minutes. Sprinkle 1/3 c flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in Greek yogurt. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 c flour, paprika, garlic powder, and the remaining ¼ tsp salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice until golden and crispy, 4-5 minutes. Spread the onion tipping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let sit for 5 minutes before serving.

Serving Size: ¾ c, makes 6 servings

Recipe Adapted From:

Raspberry, Avocado, & Mango Salad
1 1/2 cups fresh raspberries, divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic, coarsely chopped
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced (see Tip)
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup toasted chopped hazelnuts, or sliced almonds (see Tip), optional
1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
Nutrition Facts Per serving: 229 calories; 16 g fat (2 g sat, 12 g mono); 0 mg cholesterol; 21 g carbohydrates; 3 g protein; 8 g fiber; 82 mg sodium; 613 mg potassium.
Lime-Garlic Edamame
1 pound edamame
1 Tbsp olive oil
2 cloves of garlic, choped
1 tsp lime juice
1/4 tsp sea salt
1. Cook the edamame in the pods in boiling water for 5 minutes and drain.
2. Remove edamame from shells.
3. Top edamame with olive oil, garlic, lime juice and sea salt.
4. Stir and serve.

Roasted Pumpkin and Sweet Potato Pilaf (Cooking Light)
2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
Cooking spray
2 teaspoons olive oil
1 cup diced onion (1 small)
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic
4 cups fat-free, less-sodium chicken broth
1 cup brown rice
2 teaspoons chopped fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 bay leaf

Preheat oven to 400°.
Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven, and set aside.
Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.

Yield: 6 servings
Nutrition facts per serving: Calories 200, Fat 3 g, Carbohydrate 39 g, Fiber 3 g, Sodium 428 mg


Black Bean, Corn and Avocado Saladphoto
15.5 oz can black beans, rinsed and drained
9 oz cooked corn
6 cherry tomatoes, halved
1/3 cup red onion, chopped
1 scallion, chopped
3 Tbsp lime juice
1 tbsp olive oil
2 tbsp fresh minced cilantro
1 medium hass avocado, diced

In a large bowl, combine beans, corn, tomatoes, red onion, scallion, and cilantro.  Stir in lime juice and olive oil. Marinate in the refrigerator for at least 30 minutes. Add avocado just before serving.

Makes about 6 1/2 cups.


Vegetable Pasta SaladOrzo-Salad-with-Roasted-Vegetables
1 cup cooked orzo pasta
1 cup lightly steamed asparagus, cut the same size as pasta
½ cup chopped carrots
½ cup sliced green onions or green garlic
½ cup chopped yellow summer squash or zucchini
1 cup chopped fresh spinach or baby chard
1 cup small cherry tomatoes
¼ cup low-fat vinaigrette salad dressing made with olive oil
2 Tbsp grated Parmesan cheese
¼ tsp salt

• Combine pasta, asparagus, carrots, green onions, squash, spinach, tomatoes, dressing, Parmesan cheese, and salt in a large bowl.
• Toss to coat with the dressing and Parmesan cheese.
• Serve with grilled chicken or fish.
• Yield: 4 servings

Nutrition per serving: Calories: 114, Protein: 4 g, Fat: 2 g, Carbohydrate: 20 g, Fiber: 4 g, Sugar: 8 g, Sodium: 344 mg


Black bean, corn, and red pepper salad with Chile-lime dressingblack-bean-salad
½ tsp ground cumin
½ tsp chili powder
Pinch of cayenne
6 Tbsp fresh lime juice
5 Tbsp olive oil
Kosher salt
1 ¼ cups dried black beans, soaked overnight and cooked, or 2 (15-ounce) cans black beans, drained and rinsed
2 ears fresh sweet corn, steamed, cooled and kernels removed
1 red bell pepper diced
3 scallion greens, very thinly sliced
¼ cup minced red onion
¼ cup chopped fresh cilantro

• In a bowl, whisk the spices, lime juice, oil and salt to taste.
• In a medium bowl, mix the beans, corn, red pepper, scallions and onion.
• Pour on the dressing and mix well. Just before serving, add the cilantro
• Yield: 8 servings

Nutrition per serving: Calories: 220, Protein: 8 g, Fat: 9 g, Carbohydrate: 29 g, Fiber: 6 g, Sodium: 8 mg


Parmesan Rosemary PotatoesParmesan Roasted Potatoes2
6 medium potatoes quartered into wedges
4 Tbsp extra virgin olive oil
3-4 sprigs fresh rosemary, chopped
1 tsp garlic powder
¾ tsp black pepper
½ cup shredded parmesan cheese

• Preheat oven to 425.
• In a large bowl combine olive oil, rosemary, garlic powder, black pepper and parmesan cheese.
• Roast in the oven for approximately 30 – 40 minutes. Remove when they are golden brown.
• Yield: 6 servings
Nutrition per serving: Calories: 107, Protein: 7 g, Fat: 11 g, Carbohydrate: 39 g, Fiber: 3 g, Sugar: 1 g, Sodium: 124 mm


Spinach Minestronespinach_minestrone_Soup
1 large onion, chopped
1 garlic clove, minced
4 cups reduced-sodium chicken broth
1 can (16 oz) kidney beans, rinsed and drained
1 can (14.5 oz) no salt added diced tomatoes, undrained
2 medium carrots, sliced
½ cup uncooked elbow macaroni
¼ teaspoon dried oregano
1 package (10 oz) frozen chopped spinach, thawed

• In a large saucepan coated with cooking spray, saute onion and garlic until tender.
• Add the broth, beans, tomatoes, carrots, macaroni and oregano. Cook until vegetables and macaroni are tender, about 20 minutes.
• Stir in spinach and bring to a boil. Remove from heat and let stand for 5-10 minutes.
• Optional: add a cup of seasonal favorites (fresh asparagus, mushrooms or a garden favorite to mix it up and add some fun!)
• Sprinkle each serving with parmesan and serve with breadsticks.
• Yield: 8 servings (2 quarts).

Nutrition per serving: Calories: 125, Protein: 8 g, Fat: 1.5 g, Carbohydrate: 22 g, Fiber: 5.5 g, Sugar: 4 g, Sodium: 270 mg


Grilled Veggie Skewers
8 wooden or bamboo skewers
2 zucchini, cut into 1 inch slices
2 yellow squash, cut into 1 inch slices
½ lb whole fresh mushrooms
1 red onion, cut into chunks
12 cherry tomatoes
1 fresh pineapple, cut into chunks
1 red bell pepper, cut into chunks
1/3 c olive oil
1 ½ tsp dried basil
¾ tsp dried oregano
½ tsp salt
1/8 tsp ground black pepper

1. Soak skewers in water for 10-20 minutes
2. Preheat grill for medium heat and lightly oil the grate. Alternately thread zucchini slices, yellow squash slices, mushrooms, onion, tomatoes, pineapple, and bell pepper on skewers
3. Whisk olive oil, basil, oregano, salt, and black pepper in a bowl; brush mixture over vegetables.
4. Cook skewers on preheated grill until vegetables are tender, turning and basting vegetables with olive oil mixtures occasionally, 10-15 minutes.
Recipe Source:


Grilled Asparagus
1 lb fresh asparagus
1 Tbsp olive oil
Lemon Pepper to taste
Garlic Powder to taste
Onion Powder to taste
Salt to taste

1. Preheat grill for high heat
2. Lightly coat the asparagus spears with olive oil. Season with lemon pepper, garlic powder, onion powder, and salt.
3. Grill over high heat for 2-3 minutes or to desired tenderness.
Recipe Source:


Tasty BBQ Grilled Corn on the Cob
1 tsp chili powder
1/8 tsp dried oregano
1 pinch onion powder
Cayenne pepper to taste
Garlic powder to taste
Salt and pepper to taste
½ c butter, softened
6 ears corn, husked and cleaned

1. Preheat grill for medium-high heat
2. In a medium bowl mix together the chili powder, oregano, onion powder, cayenne pepper, garlic powder, salt, and pepper. Blend in the softened butter. Apply this mixture to each ear of corn and place each ear onto a piece of aluminum foil big enough to wrap the corn. Wrap like a burrito and twist the ends to close
3. Place wrapped corn on the preheated grill and cook for 20-30 minutes, until tender when poked with a fork. Turn corn occasionally during cooking.

Makes 6 servings
Recipe Source:


Fruited Wild Rice Saladwild-rice-salad
2 apples, chopped
1/2 cup orange juice
1 cup wild rice, cooked
1 cup grapes, halved
1 cup golden, seedless raisins
2 Tbsp olive oil
2 Tbsp honey
2 Tbsp chopped parsley
2 Tbsp chopped mint
2 Tbsp chopped chives
1/3 cup pecans

Preparation: Mix ingredients together. Enjoy!


Chicken & Strawberry-Spinach SaladStrawberry-and-Grilled-Chicken-Salad
Dressing Ingredients:
3 Tbsp Apple Juice
2 Tbsp Strawberry Jam or Jelly
2 Tbsp Balsamic Vinegar

Salad Ingredients:
1 lb Boneless Skinless Chicken Breasts
8 c Spinach
1 c Strawberries, Sliced
¼ c Blue Cheese
¼ c Chopped Walnuts

1. In a small bowl, mix all dressing ingredients until blended, set aside.
2. Spray a 10 inch skillet with cooking spray, heat over medium high heat. Cook chicken in skillet 15-20 minutes, turning once, until juice of chicken is clear and the center of the thickest part has reached 165 F. Remove chicken to cutting board.
3. Cut chicken into slices. Among 4 plates, divide spinach, top with chicken, strawberries, and cheese. Drizzle with dressing. Sprinkle with walnuts.
Nutrition Info: 270 calories, 11 g fat, 210 mg sodium, 3 g fiber, 9 g sugar, 30 g protein
Recipe Source:


Rhubarb Fruit Saladrhubarb
3 c thinly sliced fresh rhubarb
3 Tbsp honey
2 Tbsp orange liquor
1 ½ c halved red or green grapes
1 ½ c small honeydew or cantaloupe melon balls
1 ½ c diced mango or sliced strawberries

1. Bring rhubarb, honey, and orange liquor to a simmer in a medium sauce pan over medium heat. Cook, stirring occasionally, until the rhubarb is just beginning to break down, about 3-4 minutes. Transfer to a large bowl and refrigerate for 15 minutes.
2. Stir grapes, melon, and mango (or strawberries) into the rhubarb mixture. Serve or return to the refrigerator to chill.

Serves 8
Serving Size ¾ c
Nutrition Information: 90 calories, 0 g fat, 8 g added sugar, 2 g fiber, 1 g protein, 0 g fat

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