Vegetarian

[IMGCAP(1)] Makes 4 servings 3 ripe avocados cup fresh cilantro 6 cherry tomatoes 3 ounces of lime juice 1 tablespoon olive oil Finely chop the garlic and cilantro. Cut the tomatoes into 4 small sections. Peel the avocado. Add the avocado, garlic, tomato, cilantro, lime juice and olive oil in a bowl. Using a potato masher, mash the avocado until it is chunky (not smooth) and the ingredients are well…

[IMGCAP(1)] Makes 4 servings 2 small eggplants 1 teaspoon olive oil red onion, diced 2 cloves garlic, minced 1 teaspoon minced ginger 1 bell pepper (green, yellow, or red), diced 1 cup mushrooms (e.g., oyster, shiitake, brown), diced 1 teaspoon parsley flakes 2 tablespoons reduced-sodium red miso paste 1 tablespoon reduced-sodium soy sauce 1 tablespoon rice vinegar 1 cups cooked quinoa 1 cup cooked kidney beans, rinsed and drained 1 tablespoon…

[IMGCAP(1)] Makes 4 servings 4 Persian cucumbers, thinly sliced 2 plum tomatoes, chopped red onion, diced 2 tablespoons chopped fresh cilantro or parsley 2 tablespoons chopped fresh mint Juice of lemon Pinch each of black pepper and cumin Mix all ingredients together. Chill before serving. …

[IMGCAP(1)] Makes 4 servings 2 large green or other firm apples cup diced celery cup chopped walnuts 1 cup green or red seedless grapes 1 cup Greek non-fat plain yogurt 1 tablespoon lemon juice Peel, core and dice the apples into inch pieces. Cut the grapes in half. Coarsely chop the walnuts. …

[IMGCAP(1)] Makes 10 servings cup olive oil 1/8 teaspoon coarsely ground black pepper 1 garlic clove teaspoon red pepper flakes 5 leaves of fresh basil Chop the garlic and basil until fine. Mix garlic, basil, pepper, red pepper, and olive oil in a bowl or jar. …

[IMGCAP(1)] Makes 1 serving 4 large egg whites cup orange or yellow pepper diced 4 cherry tomatoes diced cup raw baby spinach leaves ounce soft goat cheese 2 tablespoons 1% milk Spray a 10" non-stick frying pan with olive oil pam spray. …

[IMGCAP(1)] Makes 5 servings cup olive oil cup red wine vinegar 3 tablespoons Dijon style mustard 1 garlic clove Pinch of ground black pepper Using a garlic press, press one clove of garlic into a jar. Add the olive oil, vinegar, pepper, and mustard. Shake and serve. …

[IMGCAP(1)] Makes 8 tacos (1 taco per serving) 8 ounces extra-firm tofu, drained 1 teaspoon extra-virgin olive oil 1 cups mushrooms, finely chopped 2 green onions, diced 1 clove garlic, minced cup plus 2 tablespoons homemade or low-sodium prepared salsa, divided 1 teaspoon reduced-sodium taco seasoning 1 teaspoon reduced-sodium soy sauce 1 (15-ounce) can (1 cup) unsalted black beans, rinsed, drained 8 small (6-inch) whole-grain tortillas 2 cups leafy green lettuce…

[IMGCAP(1)] Makes 8 servings 2 cups cooked brown rice (short or long grain), cooled 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 5 cups finely chopped kale cup dried cranberries (or raisins) Juice and zest of 1 lemon 1 tablespoons red wine vinegar 3 tablespoons tahini (sesame-seed paste) 1 teaspoon freshly grated ginger teaspoon smoked red paprika Sea salt and black pepper (as desired) …

[IMGCAP(1)] Makes 4 servings 4 medium sweet potatoes 2 tablespoons olive oil teaspoon black pepper 2 teaspoons ground nutmeg Preheat oven to 425 degrees. Peel the potatoes. Cut them into 1/2 inch slices and set aside. Toss the sweet potatoes, olive oil, pepper and nutmeg in a bowl. Transfer to a jelly roll or sheet pan and bake at 425 degrees for 30 minutes, then at 300 degrees for 10…

[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 …

[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) …

[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…

[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…

[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…

[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.…

[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 …