Fancy Fruit Salad
[IMGCAP(1)] Makes 6 servings 1 cup green or red seedless grapes 1 cup seedless watermelon 1 cup papaya 1 large apple 1 cup pineapple 3 kiwi fruits 1 cup strawberries 1 cup blackberries 1 cup raspberries 6 ounces pineapple, mango, or papaya juice 5 sprigs fresh spearmint leaves …
Basic Cashew Cream
[IMGCAP(1)] Makes 12 servings ( cup per serving) 2 cups raw cashews Juice of 1 small lemon 2 cloves garlic (optional, for savory recipes) Pinch of white pepper (optional, for savory recipes) 1 tablespoon agave or coconut maple sugar (optional, for sweet recipes) 1 teaspoon vanilla (optional, for sweet recipes) …
Homemade Applesauce
[IMGCAP(1)] Makes 4 servings 5 large, firm apples 1 cup water 2 lemons 2 teaspoons ground cinnamon Remove the cores of the apples and cut into quarters. Cut the lemons in half. In an 8-quart heavy pot place the apples, lemon halves, and water. Turn the heat to high and cover. Cook for 10 minutes, or until the apples are soft. Add the cinnamon. Let cool. Spoon the mixture into a…
Roasted Peppers and Onions
[IMGCAP(1)] Makes 4 servings 8 mixed color bell peppers (red, yellow and orange) 4 medium Vidalia onions cup olive oil teaspoon coarsely ground black pepper Preheat the oven to 350 degrees. Peel the onions and cut them into wedges about 1/2 inch thick at the widest part. Wash and dry the peppers. To cut a pepper, slice of the top and set aside. Remove the inside seeds and as…
Apple Cinnamon Steel Cut Oatmeal
[IMGCAP(1)] Makes 4 servings Equipment: Double Boiler 1 cup steel cut oats 1 medium apple with skin 1 tablespoon ground cinnamon 1 cup nonfat milk In the top half of a double boiler, place the oats and 4 cups of water. Fill the bottom half with water. Be sure not to overfill. Turn the heat to medium high. Cook for 15 minutes stirring occasionally. Cut the apple into 1/2 inch wedges…
Greek Yogurt Breakfast Parfait
[IMGCAP(1)] Makes 1 Serving 5 ounces plain Greek yogurt 1 tablespoon ground flaxseed 2 tablespoons frozen or fresh blueberries teaspoon clover honey Combine all ingredients in a bowl and serve. Nutritional information per serving: 150 calories, 2. 5 g fat, 0 g saturated fat, 0 mg cholesterol, 60 mg sodium, 17 mg carbohydrates, 3 g fiber, 17 g protein.…
Sriracha Sesame-Tofu Sandwich
[IMGCAP(1)] Makes 4 servings 1 (15-ounce) package extra-firm tofu 2 tablespoons reduced-sodium soy sauce 1 clove garlic, minced 1 teaspoon ginger, minced 1 teaspoon sriracha sauce (more or less to taste) 1 teaspoon toasted sesame seeds 4 slices whole-grain baguette (about 1 ounce each) cup green and red baby lettuce leaves 4 slices tomato …
Avocado Salsa
[IMGCAP(1)] Makes 10 servings 3 medium ripe tomatoes, diced, with juice 2 medium ripe yet firm avocados, diced 1 medium red bell pepper, diced red onion, diced 1 cups frozen sweet corn, thawed 1 (2.25-ounce) can black olives, rinsed, drained, sliced 3 cloves garlic, minced jalapeo pepper, finely diced cup chopped cilantro or parsley Juice of 1 lemon 1 tablespoon extra-virgin olive oil Black pepper as desired …
Mussels in Spicy Tomato Sauce
[IMGCAP(1)] Makes 4 servings 1 pound raw mussels cup olive oil 3 cloves of garlic chopped fine 28-ounce can peeled plum tomatoes (no salt added) 1 tablespoon red chili pepper 1 teaspoon coarsely ground black pepper cup cilantro Wash and scrub the mussels removing all the dirt and beards. Discard any of the mussels that have opened. …
Black Bean Chili
[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…
Basil Roasted New Potatoes
[IMGCAP(1)] Makes 4 servings 12 red new potatoes 2 tablespoons olive oil teaspoon coarsely ground black pepper 20 washed basil leaves Preheat the oven to 425 degrees. With a paper towel wipe any dirt off of the potatoes. Cut them in half. Mix together the potatoes, olive oil, pepper, and the whole basil leaves in a bowl. …
Salad Nicoise
[IMGCAP(1)] Makes 4 servings 8 ounces fresh tuna 8 small red potatoes pound fresh green beans 10 cherry tomatoes cup white beans (if using canned, rinsed and drained) 1 egg 1 serving roasted peppers and onions 1 serving garlic and mustard dressing 1 head Boston lettuce …
Vegetable-Bean Fajitas
[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…
Tomato and Avocado Salsa
[IMGCAP(1)] Makes 4 servings 1 medium ripe avocado 30 cherry tomatoes (about 1 container) cup olive oil 1 clove garlic 10 fresh basil leaves teaspoon coarsely ground pepper Slice the garlic into razor thin slices. In a medium sized bowl place the olive oil, garlic and pepper. Slice each tomato in half and add to the bowl. Peel the avocado and cut into 1 inch cubes. Add to the…
Trail Mix
[IMGCAP(1)] Makes 15 servings 1 cup walnuts 1 cup unsalted pistachio nuts 1 cup dried cranberries 1 cup unsalted almonds 1 cup unsalted pepitas (also known as roasted pumpkin seeds) Combine all ingredients in an air tight container. Nutritional information per serving: 200 calories, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 14 g carbohydrates, 4 g fiber, 6 g protein.…
