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2. desserts and baking

Recipes
Recipes
Table of Contents
1 Introduction......................................................................................................................................................1
2 Recipes..............................................................................................................................................................2
2.1 Warm Tomato−Pepper Pasta.............................................................................................................3
2.2 Broccoli Endive Salad........................................................................................................................4
2.3 Frittata Primavera...............................................................................................................................5
2.4 Chicken Cabbage Stir−Fry.................................................................................................................6
2.5 Pasta with Sweet Potato Sauce..........................................................................................................7
2.6 Vegetable Wraps with Chicken and Hummus...................................................................................8
2.7 Ofelia Dirige's Filipino Noodles with Vegetables (Pancit Bihon).....................................................9
2.8 Risi Bisi............................................................................................................................................10
2.9 Sweet Potato Pie..............................................................................................................................11
2.10 Pumpkin Cheesecake Pudding.......................................................................................................12
2.11 Loganberry Refresher....................................................................................................................13
2.12 Nectarine Berry Ice........................................................................................................................14
2.13 Microwaved Maple−Filled Pears...................................................................................................15
2.14 Melon with Blueberries..................................................................................................................16
2.15 Iced Rasberry Mousse....................................................................................................................17
2.16 Hummus for Spring Vegetables.....................................................................................................18
2.17 Golden Apple Meringues...............................................................................................................19
2.18 Lentils and Rice.............................................................................................................................20
2.19 Glazed Edamame Beans................................................................................................................21
2.20 All−Net Peach and Strawberry Salsa.............................................................................................22
2.21 Onion Dip......................................................................................................................................23
2.22 Spinach and Crab Dip....................................................................................................................24
2.23 Sauteed Winter Squash Slices........................................................................................................25
2.24 Cantaloupe Crush...........................................................................................................................26
2.25 Stuffed Mild Chiles........................................................................................................................27
2.26 Bean and Vegetable Saute.............................................................................................................28
2.27 Broccoli & Green Beans with Ginger Green Sauce.......................................................................29
2.28 Cabbage Comfort...........................................................................................................................30
2.29 Layered Italian Salad with Basil Vinaigrette.................................................................................31
2.30 Onion Salsa Salad..........................................................................................................................32
2.31 Mediterranean Lentil Salad............................................................................................................33
2.32 Carrot Raisin Salad........................................................................................................................34
2.33 Bugler Nut Salad............................................................................................................................35
2.34 Crunchy Tuna Salad.......................................................................................................................36
2.35 Baguette of Roots...........................................................................................................................37
2.36 Soba Noodle or Fettuccine Salad...................................................................................................38
2.37 Refreshing Chicken Salad..............................................................................................................39
2.38 Peaches with Raspberry Yogurt Sauce..........................................................................................40
2.39 French Toast with Blueberry Orange Sauce..................................................................................41
2.40 Fruit Pancakes................................................................................................................................42
2.41 Springtime Cereal..........................................................................................................................43
2.42 Baked Apple Slices........................................................................................................................44
2.43 Mock Frozen "Peach" Daiquiri......................................................................................................45
2.44 Quick and Creamy Grape−Orange Shake......................................................................................46
2.45 Strawberry Yogurt Shake...............................................................................................................47
i
Recipes
Table of Contents
2 Recipes
2.46 Tropical Eye−Openers...................................................................................................................48
2.47 Zesty Red Bean Dip and Vegetables.............................................................................................49
2.48 Berries with Baked Meringue........................................................................................................50
2.49 Striped Fruit Cup...........................................................................................................................51
2.50 Broiled Mixed Vegetables.............................................................................................................52
2.51 Four Star Citrus Ambrosia.............................................................................................................53
2.52 Frozen Blue Devil..........................................................................................................................54
2.53 Get to Know Your Greens Salad...................................................................................................55
2.54 Baked Onions.................................................................................................................................56
2.55 Spaghetti Squash with Parsley and Garlic.....................................................................................57
2.56 Warmed Mixed Greens..................................................................................................................58
2.57 Waldorf Salad................................................................................................................................59
2.58 Vegetable Pasta Salad....................................................................................................................60
2.59 Tabbouleh......................................................................................................................................61
2.60 Sunshine Salad...............................................................................................................................62
2.61 Spinach Salad with Nectarines & Raspberries...............................................................................63
2.62 Spinach Salad with Marinated Vegetables....................................................................................64
2.63 Spinach Salad for Spring and Summer..........................................................................................65
ii
1 Introduction
Congratulations on taking a step toward improving your health and the health of your family. These quick and
great−tasting recipes make it fun for you and those you care to eat your 5 to 9 servings of fruits and vegetables
a day.
For good health, men and teenage boys need 9 servings of fruits and vegetables a day, women and kids over
age 6 need 7, and kids aged 2 to 6 need 5.
Remember that one serving of fruits and vegetables fits in the palm of your hand. Many of these recipes
contain more than one serving of fruits and vegetables per portion making it easy to eat 2 to 3 servings of
fruits and vegetables with each meal.
It's more important than ever for parents to take steps to make sure their kids and themselves eat more fruits
and vegetables. If parents eat more fruits and vegetables, so will their kids. Together, you¿ll feel better, have
more energy, and lower your risk for many diseases that affect both kids and adults like high blood pressure,
obesity, and diabetes. We hope you enjoy these healthy fruit and vegetable recipes on your way to better
health.
1 Introduction
1
2 Recipes
Packed with flavor, essential vitamins, minerals, fiber and disease−fighting phytochemicals, these recipes are
sure to keep your body healthy and your taste buds happy.
2 Recipes
2
Recipes
2.1 Warm Tomato−Pepper Pasta
Ingredients:
• 1/2 cup green onion, thinly sliced
• 2 Thsp. olive oil
• 3 cups (1.5 pounds) tomato, seeded and diced
• 2 Tbsp. parsley, chopped
• 1/8 tsp. cayenne pepper
• 1 tsp. garlic, finely chopped
• 1 large red bell pepper, diced finely
• 1/2 cup Parmesan cheese, grated
• 1/4 tsp. pepper
• 8 ounces dry linguine or spaghetti
Directions:
Saute onion and garlic in oil until soft. Add red bell pepper and saute until tender−crisp, about 2 minutes. Stir
in tomato and cook over high heat until juices evaporate. Stir in cheese, parsley, cayenne pepper, pepper, and
garlic: reserve mixture. Cook pasta and drain well. Toss hot pasta with reserved tomato mixture. Serve
immediately or at room temperature.
Serves: 4 people.
2.1 Warm Tomato−Pepper Pasta
3
Recipes
2.2 Broccoli Endive Salad
Ingredients:
• 1 1−pound package frozen broccoli spears (2 cups)
• 3/4 cup low−fat French or Italian salad dressing, divided
• 1 pound Belgian endive (6 cups)
• 2 red bell peppers, cut in strips or 2 cups tiny tomatoes (2 cups)
• 1 tablespoon pine nuts
Directions:
Blanch broccoli by placing it into a pot of boiling water for 1 minute. Then pour into a colander and run under
cold water to stop cooking. Drain thoroughly in the colander then toss with 1/4 cup of the salad dressing. Cut
the cone−shaped core out of the bottom of each endive. The leaves should separate. Toss gently with another
1/4 cup of the dressing. To compose the salad on a platter or on individual plates, lay the endive leaves around
the sides. Set the pepper strips on the leaves. Place the marinated broccoli in the middle, drizzle the remaining
1/4 cup dressing over all, and top with pine nuts.
Serves: 6 people.
2.2 Broccoli Endive Salad
4
Recipes
2.3 Frittata Primavera
Ingredients:
• 3 teaspoons olive oil
• 1/4 cup chopped onion
• 1 clove garlic, finely chopped
• 1/2 cup fresh asparagus pieces
• 1/2 cup canned or frozen artichoke hearts, chopped
• 1/2 cup sugar snap peas, strings pulled and cut in 1/2−inch pieces
• 1/4 teaspoon dried basil
• salt and pepper to taste
• 3/4 cup egg substitute or 3 eggs
• 1 tablespoon plain low−fat yogurt
• 1 tablespoon grated Parmesan cheese
Directions:
Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft. Add the garlic and cook
1 minute more. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally
until tender but still slightly crisp, 3 to 5 minutes. Set aside. Preheat the broiler. Beat the egg substitute or eggs
with the yogurt and another pinch of pepper. Heat the remaining oil in a heavy bottom skillet. Pour in the egg
mixture and cook until just set on the bottom but still wet on the top, 1 minute. Scatter the vegetables over the
top and set in the oven to finish cooking, 2 minutes. Dust the top with the Parmesan cheese, cut into wedges
and serve.
Serves: 2 people.
2.3 Frittata Primavera
5
Recipes
2.4 Chicken Cabbage Stir−Fry
Ingredients:
• 3 chicken breast halves, skinned and boned
• 3 cups green cabbage, cut in 1/2 inch slices
• 1/2 tsp. ground ginger
• 1/2 cup water
• 1 tsp. Oil
• 1 Tbsp. cornstarch
• 1/4 tsp. garlic powder
• 1 Tbsp. soy sauce
Directions:
Cut chicken breast halves into strips. Heat oil in frypan. Add chicken strips and stirfry over moderately high
heat, turning pieces constantly, until lightly browned (about 2−3 minutes). Add cabbage; stirfry 2 minutes
until cabbage is tender−crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until
smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.
Serves: 4 people.
2.4 Chicken Cabbage Stir−Fry
6
Recipes
2.5 Pasta with Sweet Potato Sauce
Ingredients:
• 1 pound sweet potatoes, about 3 medium
• 1/8 teaspoon salt
• 1/2 pound cooked pasta
• 2 tablespoons chopped parsley
• 1 12 ounce can evaporated skim milk
• 1/4 teaspoon ground white pepper
• 4 tablespoons grated Parmesan cheese
• Pasta of choice
Directions:
Peel and slice sweet potatoes and steam for about 14 minutes until soft. Place cooked potatoes into blender
with milk and whisk for about 7 minutes. The mixture will become a glossy, rich color. Season with salt and
pepper and pour over cooked pasta. Sprinkle with grated Parmesan cheese and parsley.
Serves: 4 people.
2.5 Pasta with Sweet Potato Sauce
7
Recipes
2.6 Vegetable Wraps with Chicken and Hummus
Ingredients:
• 1 cup diced cooked chicken
• 1/2 cup chopped cucumber
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped raw sugar snap peas
• 1/2 cup chopped arugula
• 1/2 cup hummus
• 4 wraps or flour tortillas
• 4 lettuce leaves (leaf or butter lettuce works best)
Directions:
Combine the chicken, cucumber, bell pepper, peas, arugula, and hummus in a bowl. (You can add different
vegetables according to the season and your family's preferences). Lay the wraps on the counter and cover
each with a lettuce leaf. Divide the vegetable mixture among them and spread, leaving at least a half−inch
border around the edge. Roll up tightly, tucking in the edges as you roll. Cut in half and wrap in plastic food
film.
Serves: 4 people.
2.6 Vegetable Wraps with Chicken and Hummus
8
Recipes
2.7 Ofelia Dirige's Filipino Noodles with Vegetables (Pancit
Bihon)
Ingredients:
• 1 teaspoon cooking spray or olive oil
• 1 small onion
• 1 cup carrots, diced
• 1 cup celery, diced
• 3 tablespoons low sodium soy sauce
• 1 cup chicken broth
• 1 tablespoon fresh lemon juice
• Black pepper to season
• 1 pound cooked boneless, skinless chicken breast, diced into half inch or inch cubes (about 3 cups)
• 1 8 oz. package noodles (Pancit bihon noodles− found at an Asian grocery store, or angel hair pasta)
• 1 cups green cabbage, sliced into strips
• 1/2 cup scallions, diced (about 3 onions), divided
• 1/2 teaspoon pepper
• 1 medium lemon, thinly sliced
• 1 tablespoon fresh lemon juice
Directions:
Spray a wok or large saucepan with cooking spray, or use olive oil. Over medium heat, saute garlic and onion,
cooking until golden brown. Add cooked chicken and heat until its browned and warmed throughout, 2−3
minutes. Add pepper. While chicken is heating, soften noodles by putting them in a colander and running
water over them until they're soft (do not soak them). Cut the noodles with kitchen scissors into 2−inch
segments. Let noodles stand until they further soften. Alternatively, if using angel hair pasta, cook it according
to directions and set aside. Add carrots to pan with chicken, and cook for 2 minutes. Stir in cabbage, celery,
and 1/2 cup scallions, and cook for 2 minutes. Add noodles gradually, stirring to blend with vegetables and
meat. Add chicken broth and soy sauce to moisten. Cook until noodles are soft, about 5 minutes (omit this
step if using angel hair pasta). Garnish with lemon slices and remaining scallions. Squeeze fresh lemon juice
over the dish just before serving.
Serves: 6 people.
2.7 Ofelia Dirige's Filipino Noodles with Vegetables (Pancit Bihon)
9
Recipes
2.8 Risi Bisi
Ingredients:
• 2 cups frozen peas
• 1/4 teaspoon pepper
• 2 3/4 cups low fat, low sodium chicken broth
• 1/8 teaspoon salt
• 2 tablespoons Parmesan cheese
Directions:
Bring chicken stock to boil in saucepan. In separate saucepan, place about 1/3 cup of heated stock. Add rice
and stir until all liquid has been absorbed. Keep adding stock in 1/3 cup increments, stirring after each
addition until the liquid is absorbed, until all stock is used. In a medium sized pan, stir together 2 cups peas
and 2 cups cooked rice. Season with salt and pepper. Add Parmesan cheese, stir and serve.
Serves: 4 people.
2.8 Risi Bisi
10
Recipes
2.9 Sweet Potato Pie
Ingredients:
• 4 cups mashed orange sweet potatoes
• 1 tablespoon margarine
• 1 cup egg substitute
• 1/2 cup firmly packed brown sugar
• 2 tablespoons molasses
• 1 1/2 cups evaporated skim milk
• 1/4 teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1 prepared pie crust
• 1/2 cup nonfat vanilla yogurt
Directions:
Preheat the oven to 350 degrees F. Combine the sweet potatoes, margarine, egg substitute, brown sugar,
molasses, evaporated milk, nutmeg, cinnamon, and ginger in a large bowl. Pour into the prepared crust and
bake 45 to 55 minutes in the preheated oven. The filling should be set all the way to the middle when you
shake it gently. If the crust starts getting too brown, protect with strips of aluminum foil. Allow to cool to
room temperature before serving. Serve with a dollop of nonfat vanilla yogurt.
Serves: 8 people.
2.9 Sweet Potato Pie
11
Recipes
2.10 Pumpkin Cheesecake Pudding
Ingredients:
• 1 packet unflavored gelatin
• 1/2 cup cold water
• 3 cups canned pureed pumpkin or frozen winter squash
• 3/4 cup brown sugar
• 1 1/2 cups lowfat cottage cheese
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 3/4 cup lowfat plain yogurt
Directions:
Soften the gelatin in the cold water in a small saucepan for 1 minute. Turn the heat to medium high and heat
to dissolve completely. Pour into a food processor with the pumpkin, brown sugar, cottage cheese, cinnamon,
ginger, and cloves. Blend until smooth. Stir in the yogurt and pour into 6 individual custard cups. Chill in the
refrigerator until set.
Serves: 6 people.
2.10 Pumpkin Cheesecake Pudding
12
Recipes
2.11 Loganberry Refresher
Ingredients:
• 1/2 cup sugar
• 7 cups loganberries
• 1/2 cup lemon juice
• 2 cups 100% orange juice
• 2 cups cold water
Directions:
Combine sugar and 1/2 cup water in a small saucepan, cook over medium high until sugar dissolves, stirring
constantly; remove from heat and chill. Mash berries, then press through a strainer to remove seeds (optional).
Combine berries with orange juice, lemon juice, and add sugar syrup. Chill until very cold. Before serving,
add 1 1/2 cups cold water.
Serves: 6 people.
2.11 Loganberry Refresher
13
Recipes
2.12 Nectarine Berry Ice
Ingredients:
• 3/4 cup apple juice or white grape juice
• 1 cup fresh or frozen red berries, pureed
• 5 fresh nectarines, pureed
Directions:
In large bowl, combine all ingredients. Freeze in freezer container or in ice cream maker according to
manufacturer's directions. Thirty minutes before serving, process in food processor and refreeze until serving.
Serves: 8 people.
2.12 Nectarine Berry Ice
14
Recipes
2.13 Microwaved Maple−Filled Pears
Ingredients:
• 1/4 cup raisins
• 1/4 cup maple flavored syrup
• 1/4 tsp. ground cinnamon
• 1/4 cup chopped nuts
• 1/2 tsp. lemon peel
• 3 fresh large pears, pared, halved and cored
Directions:
Combine raisins, nuts, syrup, lemon peel and cinnamon; set aside. Arrange pears, cut−side down, in
microwave−safe baking dish. Cover with plastic wrap. Microwave at high 5 minutes. Turn pears over and
spoon maple mixture into center of each pear. Microwave, covered, at high 3 to 4 minutes longer or untilpears
are tender.
Serves: 6 people.
2.13 Microwaved Maple−Filled Pears
15
Recipes
2.14 Melon with Blueberries
Ingredients:
• 1/2 cantaloupe
• 2 cups watermelon cubes
• 2 Tbsp. honey
• 1/2 honeydew melon
• 1 cup blueberries
• 2 Tbsp. lemon juice
• fresh mint leaves
Directions:
Cut cantaloupe and honeydew melon into cubes or balls. In glass serving bowl, combine cantaloupe,
honeydew, watermelon, and blueberries. In small dish, combine honey and lemon juice; stir until mixed.
Blend in liqueur (if using). Pour over melons; toss to mix. Cover and refrigerate until serving time. Serve in
stemmed glasses and garnish with mint. Serve at room temperature.
Serves: 6 people.
2.14 Melon with Blueberries
16
Recipes
2.15 Iced Rasberry Mousse
Ingredients:
• 2 envelopes unflavored gelatin
• 1 pkg (425 g) frozen raspberries in light syrup or 2 cups pureed raspberries
• 1/2 tsp. grated orange rind
• 1/2 cup granulated sugar
• 1/2 cup water
• 3/4 low fat plain yogurt
• 3 egg whites
• Garnish: Fresh raspberries, mint leaves, flowers
Directions:
In saucepan or microwave safe dish, sprinkle gelatin over water; let stand for 5 minutes to soften. Heat over
low heat or microwave at medium−power for 50 seconds or until gelatin has dissolved. In food processor or
blender, puree raspberries (if using unsweetened, add about 1/4 cup/50 mL sugar). Transfer to bowl and stir in
gelatin mixture, yogurt and orange rind. Refrigerate until mixture begins to set or is consistency or raw egg
whites. In large bowl, beat egg whites until soft peaks form. Gradually add sugar, beating until stiff peaks
form. Whisk about 1/4 of beaten whites into raspberry mixture; fold in remaining whites. Divide among
prepared dishes. Cover and refrigerate for at least 1 hour before serving. Garnish with raspberries, fresh mint
and flowers.
Serves: 6 people.
2.15 Iced Rasberry Mousse
17
Recipes
2.16 Hummus for Spring Vegetables
Ingredients:
• 1 15 1/2−ounce can reduced sodium garbanzo beans, drained and rinsed
• 1 tablespoon tahini
• 2 tablespoons lemon juice
• 2 cloves chopped garlic
• 1/4 teaspoon salt
• 1/4 − 1/2 cup water (no more than 1/2 cup of water because you want a thick texture)
• pinch cayenne pepper
• 1/4 cup chopped parsley
Directions:
Place beans in a processor or blender. Add the tahini, lemon juice, garlic, salt, and cayenne. Whiz until
smooth. Scrape into a bowl and stir in the parsley. Serve with fresh cut up vegetables or as a sandwich spread.
Serves: 4 people.
2.16 Hummus for Spring Vegetables
18
Recipes
2.17 Golden Apple Meringues
Ingredients:
• 2 (3/4 lbs.) Golden Delicious or Rome Beauty apples, pared and halved
• 1 cup orange marmalade
• 2 Tbsp. sugar
• 2 cups apple juice or water
• 2 egg whites
• 2 Tbsp. almonds, chopped, and toasted
Directions:
Poach apples in apple juice about 5 to 7 minutes or until barely tender, drain. Spoon 2 Tbsp. marmalade into
center of each half. Beat egg whites to soft peaks. Add sugar gradually; beat until stiff. Fold in almonds.
Cover tops of apple halves to edges with meringue. Bake at 350 degrees 7 to 10 minutes or until
lightlybrowned.
Serves: 4 people.
2.17 Golden Apple Meringues
19
Recipes
2.18 Lentils and Rice
Ingredients:
• 1 tablespoon extra virgin olive oil
• 2 large onions, peeled and sliced (4 cups)
• 4 cups low−sodium chicken or vegetable broth
• 1 cup lentils, dry, washed (2 cups cooked)
• 1/2 cup long grain white rice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons chopped cilantro
Directions:
Heat the broth in a saucepan. Add the lentils and simmer 20 minutes. While the lentils are cooking, heat the
oil in a large high−sided skillet on medium high. Saute the onions until golden brown. Take half the onions
out of the pan and set aside. Add the remaining onions, rice, salt, and pepper to the simmering lentils. Cover
and bring to a boil. Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are
tender. Serve in a bowl topped with the reserved onions and chopped cilantro.
Serves: 4 people.
2.18 Lentils and Rice
20
Recipes
2.19 Glazed Edamame Beans
Ingredients:
• 2 cups shelled edamame
• 1/2 cup low−sodium vegetable broth
• 1 tablespoon low−sodium soy sauce
• 1 teaspoon cornstarch
Directions:
Cook edamame in boiling water 2 minutes. Drain. Combine the broth, soy sauce, and arrowroot and bring to a
boil. Stir into the cooked beans and serve.
Serves: 4 people.
2.19 Glazed Edamame Beans
21
Recipes
2.20 All−Net Peach and Strawberry Salsa
Ingredients:
• 1 cup diced, drained peaches
• 1 cup diced fresh strawberries
• 1/4 cup chopped red onion
• 1/4 cup jicama
• Squeeze of lime juice
Directions:
Combine peaches and strawberries. Add onion, jicama and a squeeze of lime juice. Serve with jicama sticks as
dippers.
Serves: 4 people.
2.20 All−Net Peach and Strawberry Salsa
22
Recipes
2.21 Onion Dip
Ingredients:
• 1 cup low fat cottage cheese
• 1/4 cup finely chopped scallions/green onions
• 2 teaspoons lemon juice
Directions:
Combine cottage cheese and lemon juice and blend in the blender. Add scallions/green onions, and stir. For
dipping, provide each person with 1/2 cup of blanched vegetables for dipping.
Serves: 4 people.
2.21 Onion Dip
23
Recipes
2.22 Spinach and Crab Dip
Ingredients:
• 2 (10 oz.) packages of frozen, chopped spinach
• 1 cup non−fat sour cream
• 1 cup non−fat mayonnaise
• 1 tablespoon dried onion soup mix
• 4 ounces flaked crab meat or imitation crab meat
Directions:
Thaw and pat spinach dry. Stir together spinach with remaining ingredients. Cover and refrigerate for at least
an hour before serving with wedges of French bread or sweet Hawaiian bread.
Serves: 4 people.
2.22 Spinach and Crab Dip
24
Recipes
2.23 Sauteed Winter Squash Slices
Ingredients:
• 4 cups winter squash, peeled and sliced (1 1/2 pounds)
• 1/2 cup flour
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• 1 tablespoon fresh parsley
Directions:
Cut the squash into 1/4 inch slices. Trim off the rind. Combine the flour, salt, pepper, basil, and oregano in a
plastic bag. Add the squash and shake to coat lightly. Heat a griddle or large frying pan on medium high.
Spray with olive oil and saute 3 to 4 minutes on each side or until the outside is golden brown and the inside
soft. Dust with chopped parsley and serve as a side dish.
Serves: 6 people.
2.23 Sauteed Winter Squash Slices
25
Recipes
2.24 Cantaloupe Crush
Ingredients:
• 1/2 cantaloupe
• 1 1/2 cups ice
• 1 cup fat free milk
• Sweetener as needed: about 1−2 teaspoons of sugar or the equivalent in artificial sweetener
Directions:
Cut cantaloupe into small cubes. Blend all ingredients until smooth. Sweeten to taste.
Serves: 4 people.
2.24 Cantaloupe Crush
26
Recipes
2.25 Stuffed Mild Chiles
Ingredients:
• 2 mild chile peppers such as poblano or Anaheim
• 1/2 teaspoon olive oil
• 1/2 cup chopped onion
• 1/4 teaspoon cumin
• 1 clove garlic, chopped
• 1/2 cup fresh or frozen corn kernels
• 1 10−ounce package frozen spinach (about 1/2 cup), thawed
• 1/2 cup low−sodium salsa
• 1/4 cup reduced fat Monterey jack cheese
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons bread crumbs
Directions:
Preheat the oven to 375 degrees F. Cut the chiles in half lengthwise and remove the seeds and content. Heat
the oil in a skillet and saute the onions with the cumin until soft and translucent but not brown, 5 minutes. Add
the garlic and cook 1 minute more. Stir in the corn, spinach, and salsa. Stir in the reduced fat Monterey jack
cheese off the heat. Combine the Parmesan cheese and bread crumbs. Divide the filling among the chiles and
top with the Parmesan bread mixture. Bake on a greased baking sheet 20 minutes or until the vegetables are
tender and the top, golden.
Serves: 2 people.
2.25 Stuffed Mild Chiles
27
Recipes
2.26 Bean and Vegetable Saute
Ingredients:
• 1 teaspoon olive oil
• 1 1/2 cups chopped onion
• 3 cloves garlic
• 1 1−pound package frozen mixed vegetables (3 cups)
• 1 tablespoon curry powder, chili powder, or Italian herbs
• 1 cup low−sodium chicken or vegetable broth
• 1 15−ounce can reduced−sodium beans of your choice, drained and rinsed (1 1/2 cups)
• 1 teaspoon cornstarch mixed with 1 tablespoon water (slurry)
• 4 tablespoons currants
• curry
• or 4 tablespoons chopped cilantro
• with the chili powder
• or 4 tablespoons grated Parmesan cheese
• with the Italian herbs
Directions:
Heat the oil in a high−sided skillet on medium high. Saute the onion 3 minutes then add the garlic and
continue cooking 2 minutes more. Add the frozen vegetables, seasoning, broth, and beans. Bring to a boil,
reduce the heat and simmer 5 minutes. Stir in the slurry and cook 30 seconds. Serve topped with the garnish of
your choice. A slice of whole grain bread will complete a hearty lunch.
Serves: 4 people.
2.26 Bean and Vegetable Saute
28
Recipes
2.27 Broccoli & Green Beans with Ginger Green Sauce
Ingredients:
• Green Sauce: 2 cups tightly packed, fresh spinach leaves
• 1/2 cup low−sodium vegetable broth
• 1/4 teaspoon low−sodium soy sauce
• 1/2 teaspoon sesame oil
• 2 teaspoons rice wine vinegar or white vinegar
• 1/2 teaspoon grated fresh ginger (optional)
• 2 cups green beans, sliced into bite−sized pieces(use fresh or frozen)
• 2 cups broccoli florets, cut into bite−sized pieces(use fresh or frozen)
Directions:
Puree green sauce ingredients in the blender until the sauce is bright and very smooth. Meanwhile, use the
stove or microwave to steam green beans and broccoli just until each is bright green and tender−crisp. To
serve, drizzle some green sauce on each plate, and top with a 1/4 cup pile of hot green beans and a 1/4 cup
pile of hot broccoli.
Serves: 4 people.
2.27 Broccoli & Green Beans with Ginger Green Sauce
29
Recipes
2.28 Cabbage Comfort
Ingredients:
• 1 onion, sliced
• 1 teaspoon olive oil
• 1 pound sliced cabbage
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper [herbs/nuts/oils] 1 teaspoon caraway seeds
Directions:
In large saute pan, heat oil. Saute onion until light brown, about 5−6 minutes. Add sliced cabbage, salt, black
pepper and caraway seeds. Stir and cook for 30 minutes.
Serves: 4 people.
2.28 Cabbage Comfort
30
Recipes
2.29 Layered Italian Salad with Basil Vinaigrette
Ingredients:
• Salad: 4 Roma tomatoes, thinly sliced
• 1 green zucchini, thinly sliced
• 2 yellow zucchini, thinly sliced
• Salt and pepper to taste
• Basil Vinaigrette or Non−Fat Basil Vinegar: 1/2 cup balsamic vinegar
• 1/2 tablespoon olive oil (optional)
• 8 fresh basil leaves, finely chopped, OR 2 teaspoons dried basil
Directions:
On a serving plate, layer alternate slices of tomato, yellow zucchini, and green zucchini in a stairway pattern
so all vegetables show. Mix dressing ingredients and add to vegetables. Add salt and pepper to taste.
Serves: 4 people.
2.29 Layered Italian Salad with Basil Vinaigrette
31
Recipes
2.30 Onion Salsa Salad
Ingredients:
• 1 cup diced onions
• 1 small can diced pimento
• 1/2 cup green onion
• 1/4 cup fresh jalapeno, chopped (optional)
• 8 ounces black eye peas
• 1 cup bell peppers, diced
• 1 ounce fresh garlic, chopped
• 1/4 cup Italian dressing
• salt and pepper to taste
Directions:
Combine all items. Let marinateovernight for best flavor. Serve as a side dish or as an appetizer with low fat
crackers.
Serves: 6 people.
2.30 Onion Salsa Salad
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Recipes
2.31 Mediterranean Lentil Salad
Ingredients:
• Lentils
• 1 cup dried brown or green lentils
• 1 small onion, peeled and chopped (1/2 cup)
• 2 cloves garlic, peeled
• 1 bay leaf
• Salad
• 1/4 cup pitted and chopped Greek olives
• 1 cup chopped celery
• 1 cup chopped red bell pepper
• 2 tablespoons chopped parsley
• 1/4 cup lemon juice
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, crushed
• 2 teaspoons fresh or 1/2 teaspoon dried thyme leaves
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
Directions:
Wash the lentils, picking out any small stones. Place in a pan with the onion, garlic, bay leaf, and 3 cups
water. Bring to a boil, reduce the heat, and simmer 15 to 20 minutes or until tender but not mushy. Drain,
discard the onion, garlic cloves, and bay leaf, and chill under cold water. Place the lentils in a bowl with the
olives, celery, red pepper, parsley, lemon juice, oil, thyme, salt, and pepper. Toss and serve warm or cold over
mixed bitter greens.
Serves: 4 people.
2.31 Mediterranean Lentil Salad
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Recipes
2.32 Carrot Raisin Salad
Ingredients:
• 4 medium carrots, shredded
• 2 teaspoons sugar
• 1/4 cup of raisins
• juice of 1 lemon
Directions:
In a medium bowl, thoroughly mix carrots, raisins, sugar and lemon. Serve chilled.
Serves: 4 people.
2.32 Carrot Raisin Salad
34
Recipes
2.33 Bugler Nut Salad
Ingredients:
• 1 cup dry bulgur wheat
• 2 cups boiling water
• 1 teaspoon olive oil
• 2 cups chopped sweet onion
• 1/2 cup tomato puree
• 1 tablespoon dried mint or 1 teaspoon fresh
• 1 teaspoon ground cumin
• 1/2 teaspoon ground allspice
• 1/4 cup chopped toasted walnuts
• up to 3 cups chopped fresh vegetables such as tomatoes, cucumbers, and/or sweet peppers, optional
Directions:
This Middle Eastern salad, called Bazargan, has a base of cracked wheat or bugler. Bugler is a whole grain, so
it's packed with fiber, vitamins, minerals, and antioxidants. It's found in the pasta and rice aisle of many
markets. Pour the boiling water over the bulgar and let sit 30 minutes or until soft. Drain and squeeze dry.
Heat the oil in a skillet and saute the onion until soft but not brown, 3 to 5 minutes. Add the tomato puree,
mint, cumin, and allspice. Stir in the bulgar and walnuts. Add the lemon juice and mix thoroughly. Let sit at
least 30 minutes to blend the flavors. Add chopped fresh vegetables like cucumber, tomatoes, and/or sweet
peppers just before serving, if you choose to use them. Serve chilled.
Serves: 6 people.
2.33 Bugler Nut Salad
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Recipes
2.34 Crunchy Tuna Salad
Ingredients:
• 1/4 cup bulgur
• 1/2 cup plain low fat yogurt
• 1 Tbsp. lemon juice
• 2 Tbsp. thinly sliced green onion
• 1 medium tomato, seeded and diced
• 2 cups lettuce greens
• 1/2 cup hot water
• 1 Tbsp. chopped fresh mint or 2 tsp.
• dried mint, crushed
• 1 Tbsp. Dijon mustard
• 1 6.5 or 7 oz. can water−packed tuna, drained
• 1 cup diced zucchini or cucumber
Directions:
In a medium bowl, combine bulgur and water. Let stand 30 minutes. Drain well. Stir yogurt, mint, lemon
juice, mustard and green onion into bulgur. Add tuna, tomato and zucchini or cucumber. Stir gently to break
up tuna and coat with yogurt mixture. To serve, line small. plates with lettuce leaves and top with tuna
mixture.
Serves: 4 people.
2.34 Crunchy Tuna Salad
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Recipes
2.35 Baguette of Roots
Ingredients:
• 1 1/4 cup parsnips, peeled and chopped (1/2 pound)
• 1 1/4 cup rutabagas, peeled and chopped (1/2 pound)
• 1 1/4 cup turnips, peeled and chopped (1/2 pound)
• 1 1/4 cup carrots, peeled and chopped (1/2 pound)
• 1/4 teaspoon pepper
• 1/4 cup chopped parsley
• 1 teaspoon Dijon mustard
• 1 French baguette (1/2 pound)
• 4 tablespoons grated Parmesan cheese
Directions:
Steam the root vegetables together, until tender enough to mash roughly, 10 to 15 minutes. Transfer to a
mixing bowl and mash. Stir in the pepper, parsley, and mustard. Cut the baguette in half lengthwise. Pull out
some of the soft inside to make space for the vegetables. Divide the vegetables between the two halves, scatter
Parmesan cheese over the top of each and broil 4 to 5 minutes to brown. Slice and serve with a nice green
salad.
Serves: 6 people.
2.35 Baguette of Roots
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Recipes
2.36 Soba Noodle or Fettuccine Salad
Ingredients:
• Salad
• 8 ounces or 1/2 pound of dry soba noodles or fettuccine
• 1 package frozen broccoli florets, steamed and cooled (3 cups)
• 1 cup thawed peas
• 6 green onions, trimmed and cut in 1/4 inch slices (1/2 cup)
• Dressing
• 3 tablespoons rice vinegar
• 2 tablespoons toasted sesame oil
• 1 tablespoon low−sodium soy sauce
• 2 teaspoons grated or finely chopped ginger root
• Garnish
• 2 tablespoons toasted sesame seeds
Directions:
Cook the noodles until tender but still firm. Drain and cool quickly in cold water then drain again. Combine
the noodles with the broccoli, peas, and green onions. Stir together the lime juice, vinegar, oil, low−sodium
soy sauce, and ginger. Pour over the noodles and vegetables and toss to mix thoroughly. Top with sesame
seeds. Chill for at least 30 minutes before serving.
Serves: 6 people.
2.36 Soba Noodle or Fettuccine Salad
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Recipes
2.37 Refreshing Chicken Salad
Ingredients:
• 2 cups cooked rice, cooled to room temperature
• 1 1/2 cups cooked chicken breast cubes
• 1/4 cup tightly packed fresh parsley
• 8 ounces plain nonfat yogurt
• 2 cups cantaloupe, diced
• 1/4 cup tightly packed fresh mint leaves
• 1 clove garlic, halved
• Lettuce leaves
Directions:
Combine rice, cantaloupe, and chicken in large bowl. Place knife blade in food processor; add mint, parsley,
and garlic. Cover, process until finely chopped Transfer to small bowl; add yogurt and blend. Add to rice
mixture and toss lightly. Chill 2 hours. Serve on lettuce leaves.
Serves: 4 people.
2.37 Refreshing Chicken Salad
39
Recipes
2.38 Peaches with Raspberry Yogurt Sauce
Ingredients:
• 1 cup frozen unsweetened raspberries
• 1 Tbsp honey
• 1/2 cup low fat yogurt
• 4 fresh peaches
Directions:
To make sauce, combine raspberries, yogurt and honey in a blender. Peel peaches and slice. Spoon peaches
into individual dishes and spoon sauce over peaches. Garnish with fresh raspberries or mint.
Serves: 4 people.
2.38 Peaches with Raspberry Yogurt Sauce
40
Recipes
2.39 French Toast with Blueberry Orange Sauce
Ingredients:
• 2 cups fresh or frozen blueberries
• 1/4 cup orange juice concentrate
• 1/2 cup egg substitute or 2 whole eggs
• 1/4 cup evaporated skim milk
• 1/2 teaspoon vanilla
• 8 slices whole wheat bread
Directions:
Stir the blueberries and orange juice concentrate together in a saucepan and heat gently. Preheat the oven to
250 degrees F. Combine the egg substitute or eggs with the milk and vanilla. Heat a large heavy skillet and
coat with pan spray. Dip as many slices of bread as will fit in the pan into the egg mixture and cook until
brown on one side. Turn and brown the other side. Keep warm in the oven. Repeat with the rest of the bread.
Divide the French toast among 4 hot plates and spoon the sauce over them.
Serves: 4 people.
2.39 French Toast with Blueberry Orange Sauce
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Recipes
2.40 Fruit Pancakes
Ingredients:
• Pancake mix (or your favorite "from scratch" pancake batter) for 4 servings
• 2 cups thawed frozen or fresh blueberries
• Chopped thawed frozen or fresh strawberries (make sure to drain frozen fruit), or banana pieces
Directions:
Coat a skillet or griddle with pan spray and heat. When it's nice and hot, spoon the batter into the hot pan
making whatever size cakes you want. Scatter the fruit on top, 1/4 cup for smaller cakes and 1/2 cup for larger
ones. Turn when brown and cook until done. Lay on a hot plate, top with a little jam and a few more berries,
and serve immediately.
Serves: 4 people.
2.40 Fruit Pancakes
42
Recipes
2.41 Springtime Cereal
Ingredients:
• 3/4 cup wheat and barley nugget cereal
• 1/4 cup 100% bran cereal
• 2 teaspoons toasted sunflower seeds
• 2 teaspoons toasted sliced almonds
• 1 tablespoon raisins
• 1/2 cup sliced bananas
• 1 cup sliced strawberries
• 1 cup low−fat raspberry or strawberry yogurt
Directions:
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add
the raisins, the bananas, and halve the strawberries. Gently stir in the yogurt and divide between 2 bowls.
Scatter the remaining strawberries over the top and enjoy!
Serves: 2 people.
2.41 Springtime Cereal
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Recipes
2.42 Baked Apple Slices
Ingredients:
• 2 oranges
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 3 Granny Smith apples, peeled, cored, and cut in 1/2−inch slices
• 5 tablespoons raisins
• 1/4 cup chopped walnuts, divided
• 1/4 cup low−fat vanilla yogurt
Directions:
Preheat the oven to 500 degrees F. Grate the zest of one of the oranges and set aside. Squeeze the juice from
both oranges into a small bowl. Stir the honey, cinnamon, cloves, and half the zest into the juice. Lay half the
apple slices in a glass baking dish. Scatter the raisins and 2 tablespoons of the walnuts on top. Pour on half the
juice mixture and top with the remaining apples and juice. Combine the remaining 2 tablespoons walnuts with
the orange zest and scatter over the top. Cover lightly with foil and bake 30 minutes or until the apples are soft
and the juices, bubbly. Serve warm or cold with a dollop of low−fat vanilla yogurt.
Serves: 4 people.
2.42 Baked Apple Slices
44
Recipes
2.43 Mock Frozen "Peach" Daiquiri
Ingredients:
• 1 cup juice packed canned peaches
• 1 Tbsp. fresh lemon juice
• 2 Tbsp. frozen pink lemonade concentrate
• 1 cup crushed ice
Directions:
Chill peaches in freezer until very cold. Add to blender container with pink lemonade concentrate, lemon
juice, and crushed ice. Puree until smooth. Pour into glasses.
Serves: 2 people.
2.43 Mock Frozen "Peach" Daiquiri
45
Recipes
2.44 Quick and Creamy Grape−Orange Shake
Ingredients:
• 1 cup red or green California grapes, halved and seeded if necessary
• 1 orange, peeled and quartered
• 1 teaspoon honey (optional)
• 1 banana, peeled
• 6 to 8 ice cubes, crushed
Directions:
Puree grapes, banana, and orange in blender or food processor, add honey and ice. Blend until well mixed.
Garnish with a handful of California grapes.
Serves: 2 people.
2.44 Quick and Creamy Grape−Orange Shake
46
Recipes
2.45 Strawberry Yogurt Shake
Ingredients:
• 1/2 cup unsweetened pineapple juice
• 1 1/2 cups frozen, unsweetened strawberries
• 3/4 cup plain low fat yogurt
• 1 tsp. granulated sugar
Directions:
Add ingredients, in order listed (top to bottom, left to right), to blender container. Puree at medium speed,
until thick and smooth.
Serves: 2 people.
2.45 Strawberry Yogurt Shake
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Recipes
2.46 Tropical Eye−Openers
Ingredients:
• 1 large, ripe mango
• 1 cup 100% grapefruit juice
• 1/8 teaspoon grated nutmeg
• Sweetener as needed: about 1−2 teaspoons sugar or the equivalent in artificial sweetener
• 1 large banana
• 1/2 cup non−fat vanilla frozen yogurt
• 1 1/2 cups ice
Directions:
Peel the mango over a bowl to catch the juices. Then, use a paring knife to slice the flesh away from the stone.
Add all ingredients to blender container. Blend until smooth. Sweeten to taste.
Serves: 4 people.
2.46 Tropical Eye−Openers
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Recipes
2.47 Zesty Red Bean Dip and Vegetables
Ingredients:
• 1 15−ounce can dark red kidney beans, undrained
• 1/4 teaspoon garlic salt
• 1/4 teaspoon black pepper
• 1/4 teaspoons cumin
• 1/4 cup fresh dill, roughly chopped
• Dash hot sauce
• 1/4 cup plain, low−fat yogurt
• 1 green bell pepper, hollowed out (with top and seeds removed)
• 1 medium yellow or red bell pepper, seeded and sliced into strips
• 1/2 cup grape tomatoes
• 1/2 cup mini carrots
• 1/2 cup bite−sized broccoli florets
Directions:
Discard two tablespoons of liquid from the can of beans. Puree remaining liquid and beans, salt, pepper,
cumin and hot sauce in a blender. Stir in yogurt, and empty the puree into hollowed−out bell pepper. Set
pepper in the center of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes,
carrots and broccoli florets. Serve.Optional: To bring out more color and flavor in the broccoli florets, blanch
and shock them before serving: Bring _ cup of water to boil in a small pan. Add broccoli florets and cover.
Steam on high heat for 2 minutes. Meanwhile, prepare a small bowl of ice water. Remove the broccoli florets
from the boiling water and place them in the ice water. Drain and serve.
Serves: 4 people.
2.47 Zesty Red Bean Dip and Vegetables
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Recipes
2.48 Berries with Baked Meringue
Ingredients:
• 1 16−ounce bag frozen mixed berries
• Grated peel of 1/2 orange (orange part only)
• 2 teaspoons granulated sugar
• 2 large egg whites
• 1/8 teaspoon cream of tartar
• 3 tablespoons granulated sugar
Directions:
Preheat oven to 350 degrees F. Place the berries in a saucepan on low heat. Stir in orange zest and sugar, and
cover. Cook, stirring occasionally, until berries are hot throughout. Drain excessive liquid and reserve for later
use.Meanwhile, beat egg whites with an electric beater on medium in a clean, grease−free, glass or metal
bowl. When they're foamy, stop and add cream of tartar. Continue to beat; when soft peaks form, continue
beating while sprinkling in sugar in a slow stream. Continue to beat until peaks are stiff and glossy.Working
quickly, divide the hot, not−too−liquidy fruit among four oven−proof bowls or tea cups. (A slotted spoon is
helpful here.) Dollop (spoon a puff on) and spread the meringue over each bowl, and place them all in the
oven on the middle rack. Bake 10−12 minutes, until the meringue is light brown and puffy, and the fruit
underneath is still hot and juicy. Serve each bowl with a saucer or plate underneath, and warn others that the
bowls are very hot. To separate an egg's white from its yolk, crack the egg in half. Keep one half in each hand;
over a bowl, pour the yolk back and forth between the two eggshell halves, so the white drips into the bowl.
Reserve the yolk for later use, or discard. When the juice cools, combine it with a 100% fruit juice such as
orange or apple, for an extra serving toward your 5 A Day.
Serves: 4 people.
2.48 Berries with Baked Meringue
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Recipes
2.49 Striped Fruit Cup
Ingredients:
• 1 8−ounce container low−fat lemon, orange, vanilla or banana yogurt
• 5 medium strawberries, diced
• 2 kiwi, peeled and sliced lengthwise
• 3 ounces sliced honeydew (or about 1/2 cup cubed)
• 3 ounces sliced cantaloupe (or about 1/2 cup cubed)
• 1 mango, peeled, pitted and sliced into strips
• 1 papaya, peeled, seeded and sliced lengthwise
• 3 ounces sliced watermelon (or about 1/2 cup cubed)
• Juice of 1 lemon or 2 limes
Directions:
Empty the yogurt into a small serving bowl. Gently stir in strawberries. Place the dip in the center of a large
round plate or platter. "Stripe" the fruit slices around the bowl of dip. Squeeze lemon or lime juice over the
fruit. Serve with tongs, a spoon for the dip, and individual plates.
Serves: 4 people.
2.49 Striped Fruit Cup
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Recipes
2.50 Broiled Mixed Vegetables
Ingredients:
• 1 2−pound package frozen mixed vegetables of your choice (6 cups)
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon rosemary
Directions:
Preheat the broiler. Place a rack with very small open squares on a broiler pan or baking sheet. Place the
frozen vegetables, oil, salt, pepper, and rosemary in a plastic bag. Shake to coat the vegetables with the oil and
seasonings. Spread on the broiler rack. Broil 6 minutes 4 inches from the heat source.
Serves: 6 people.
2.50 Broiled Mixed Vegetables
52
Recipes
2.51 Four Star Citrus Ambrosia
Ingredients:
• grated peel of 1/2 tangerine
• 2 tangerines, peeled, segmented, seeded
• 1 grapefruit, peeled, sectioned
• 1 carton (8 ounces) low fat vanilla yogurt
• 2 oranges, peeled, cut into half cartwheel slices
• 3 Tbsp. flaked coconut, toasted
Directions:
Stir tangerine peel into yogurt; chill. Divide fruit into four dessert dishes; chill. To serve, spoon yogurt
mixture over fruit. Sprinkle each serving with toasted coconut and garnish with fresh mint leaves, if desired.
Serves: 4 people.
2.51 Four Star Citrus Ambrosia
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Recipes
2.52 Frozen Blue Devil
Ingredients:
• 6 ounces pitted dried plums (about 1 cup)
• 6 tablespoons hot water
• 32 ounces white grape juice
• 1 package (10 ounces) frozen sweetened raspberries,partially thawed
• 2 tablespoons fresh lemon juice
Directions:
In a blender, combine the dried plums and water; process until the plums are finely chopped. Add the grape
juice, raspberries, and lemon juice and puree until smooth. Pour into a shallow metal baking pan. Freeze for 2
hours, stirring every 30 minutes. Freeze for about 2 hours longer, or until completely frozen. To serve, let the
icee stand at room temperature for about 15 minutes, or until slightly softened. Use a metal spoon to scrape
across its surface, transferring the ice shards to chilled dessert dishes or wine glasses without packing them.
Serves: 6 people.
2.52 Frozen Blue Devil
54
Recipes
2.53 Get to Know Your Greens Salad
Ingredients:
• 1 8−ounce can citrus salad in its own juice
• 1 8−ounce can apricot halves in its own juice
• 1 teaspoon extra−virgin olive oil
• 4 teaspoons raspberry or white wine vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups bite−sized pieces of endive
• 1 cup bite−sized pieces of arugula
• 1 cup bite−sized pieces of watercress
Directions:
Drain citrus salad and apricots and reserve liquid in a small bowl. Slice apricot halves lengthwise into four
slices each. Set fruit aside.Whisk together canning liquid, olive oil, vinegar, salt and pepper.Combine greens
in a large salad bowl. Add fruit and dressing and toss. Serve.
Serves: 4 people.
2.53 Get to Know Your Greens Salad
55
Recipes
2.54 Baked Onions
Ingredients:
• 4 medium sweet onions
• 3/4 cup water
• 1/4 cup balsamic vinegar
• 2 teaspoons arrowroot or cornstarch
• 2 tablespoons water
Directions:
Preheat oven to 350 degrees F. Peel the onions. Place them side by side into a small casserole. Pour the water
and balsamic vinegar over and around the onions, and bake for 2 hours. When softened, thicken remaining
juices with arrowroot or cornstarch mixture. Serve onions with the sauce.
Serves: 4 people.
2.54 Baked Onions
56
Recipes
2.55 Spaghetti Squash with Parsley and Garlic
Ingredients:
• I spaghetti squash (4 lb)
• 1 Tablespoon margarine
• 3 cloves garlic, minced
• 1 cup coarsely chopped fresh parsley or grated zucchini
• 1 1/4 cup low fat plain yogurt
• Freshly ground pepper
Directions:
Boil it, microwave it or steam it− any way you cook it, be sure to try out this delicious recipe! In large pot of
boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some
varieties of squash may take longer). In small skillet, melt margarine over medium low heat; add garlic and
cook until tender, about I minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork
lengthwise over squash to loosen spaghetti−like strands; scoop out strands into baking dish or serving bowl.
Add garlic mixture, parsley, yogurt, and pepper to taste; toss to mix. To microwave, rather than boil: Pierce
spaghetti squash in 10 to 15 places with a fork; place in microwave safe dish and microwave at high (100%)
power for 5 to 7 minutes per pound or until tender when pierced with fork. Turn over halfway through
cooking. Let stand 5 minutes. In a steamer: Cut squash in half crosswise; scoop out seeds. Steam for 15 to 20
minutes or until tender.
Serves: 8 people.
2.55 Spaghetti Squash with Parsley and Garlic
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Recipes
2.56 Warmed Mixed Greens
Ingredients:
• 2 cups collard greens
• 2 cups Swiss chard
• 4 cups spinach
• 1 tablespoon extra virgin olive oil
• 4 cloves garlic, crushed
• 1/2 cup chopped parsley
• 1/4 cup chopped cilantro
• 2 teaspoons ground cumin
• juice of 1 lemon (1/4 cup)
• 1/4 teaspoon salt
Directions:
Wash all the greens. Place the collards in a large steamer over boiling water. Steam 2 minutes, add the Swiss
chard and steam 2 minutes more. Now add the spinach and steam 4 minutes longer. Turn out into a sieve
when tender and squeeze out the excess liquid with the back of a wooden spoon. Chop roughly. Combine the
olive oil, garlic, parsley, cilantro, cumin, and lemon juice in a large skillet and warm. Add the chopped greens
and salt, and mix thoroughly. Serve immediately while the greens are still bright and beautiful.
Serves: 4 people.
2.56 Warmed Mixed Greens
58
Recipes
2.57 Waldorf Salad
Ingredients:
• 2 red skinned crisp apples, try jongold or red delicious (3 cups)
• 2 tablespoons lemon juice
• 2 ribs celery, diced (1/2 cup)
• 2 tablespoons toasted, chopped walnuts
• 1/4 cup low−fat mayonnaise dressing
• 4 cups romaine lettuce, washed and torn into bite−size pieces
• 1/4 cup raisins
Directions:
Wash and cut the apples into quarters, core, then dice into 3/4−inch pieces. Toss with the lemon juice. Add the
celery, walnuts, and mayonnaise dressing. Mix thoroughly. Place the lettuce on 4 plates or in salad bowls.
Scoop the apple mixture onto each salad. Scatter raisins over the top.
Serves: 4 people.
2.57 Waldorf Salad
59
Recipes
2.58 Vegetable Pasta Salad
Ingredients:
• 1 cup cooked orzo pasta
• 1 cup lightly steamed asparagus, cut the same size as the pasta, or peas
• 1/2 cup chopped red bell pepper or carrots
• 1/2 cup sliced green onions
• 1/2 cup chopped yellow summer squash
• 1 cup chopped fresh spinach
• 1 cup small cherry tomatoes (optional)
• 1/4 cup low−fat vinaigrette dressing
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon salt
Directions:
Combine the pasta, asparagus, peppers, onions, squash, spinach, tomatoes, dressing, and Parmesan in a large
bowl. Toss to coat with the dressing. Serve with grilled chicken or fish at a barbecue or picnic.
Serves: 4 people.
2.58 Vegetable Pasta Salad
60
Recipes
2.59 Tabbouleh
Ingredients:
• 1/2 cup dry bulgur
• 4 cups cold water
• 4 Roma tomatoes (1 1/2 cups)
• 1 red bell pepper (1 cup)
• 1/2 cup chopped parsley
• 1 tablespoon extra virgin olive oil
• 3 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
Directions:
In a bowl, cover the bulgur with the boiling water and soak 30 minutes. While it's soaking, chop the tomatoes
and bell pepper in small pieces. After 30 minutes, pour the bulgur into a sieve lined with a clean thin kitchen
towel. Pick up the corners of the towel and squeeze the bulgur until it's quite dry. Tip into a bowl and add the
chopped vegetables, parsley, oil, lemon juice, salt, and pepper. Mix thoroughly and let sit 30 minutes to
mellow.
Serves: 4 people.
2.59 Tabbouleh
61
Recipes
2.60 Sunshine Salad
Ingredients:
• 5 cups (packed) spinach leaves, washed and dried well
• 1/2 red onion, sliced thin
• 1/2 red pepper, sliced
• 1 whole cucumber, sliced
• 2 oranges, peeled and chopped into bite size pieces
• 1/3 cup of bottle "lite" vinaigrette dressing (around 15 calories per tablespoon or less)
Directions:
Toss all ingredients together in a large bowl. Add dressing and toss again. Serve immediately.
Serves: 5 people.
2.60 Sunshine Salad
62
Recipes
2.61 Spinach Salad with Nectarines & Raspberries
Ingredients:
• Orange Juice Dressing
• 1 tablespoon olive oil
• 1/4 cup raspberry vinegar
• 1/2 tablespoon lemon juice
• 1/2 cup orange juice
• Salt and black pepper, to taste
• Salad
• 4 cups fresh spinach, washed, with stems removed
• 5 nectarines, pitted and sliced
• 1/4 red onion, sliced
• 1 pint raspberries
Directions:
In a small bowl, whisk together all ingredients for the dressing. Divide the spinach among 4 salad plates, and
lay nectarine slices, red onion slices, and raspberries on top. Drizzle dressing over salads, and serve.
Serves: 4 people.
2.61 Spinach Salad with Nectarines & Raspberries
63
Recipes
2.62 Spinach Salad with Marinated Vegetables
Ingredients:
• 1 cup small, bite−sized cauliflower pieces (use fresh or thawed frozen)
• 1 cup sliced button mushrooms
• 8 stalks fresh asparagus, sliced on the diagonal into bite−sized pieces (about 1 cup)
• 1 14−ounce can quartered artichoke hearts in water, drained
• 1/2 cup reduced−fat red wine vinaigrette or Italian dressing, divided
• 4 slices white or sourdough bread, with crust cut offand bread sliced into bite−sized cubes
• 5 cups tightly packed spinach leaves (about 6 ounces),sliced into bite−sized pieces
Directions:
Preheat oven to 350 degrees F. Steam or microwave together cauliflower, mushrooms and asparagus until
asparagus is tender−crisp. Place in a medium bowl with artichoke hearts and toss with 3 tablespoons dressing.
Cover and refrigerate. Spread bread cubes in a shallow glass pan and toss with 2 tablespoons vinaigrette. Bake
10 minutes, until golden brown. Let cool. Toss spinach leaves with remaining dressing and croutons in a large
serving bowl. Top with marinated vegetables and serve.
Serves: 4 people.
2.62 Spinach Salad with Marinated Vegetables
64
Recipes
2.63 Spinach Salad for Spring and Summer
Ingredients:
• 3 cups baby spinach leaves, well washed and dried
• 1 cup seasonal fresh vegetables or fruits of your choice such as raw sugar snap peas, strawberry
halves, blueberries, or peach slices
• 3 tablespoons low−fat vinaigrette salad dressing
• 1/2 teaspoon black pepper
Directions:
Place the spinach and seasonal fruits or vegetables in a large bowl. The more colors you add to your diet, the
more nutrients you'll get. Toss with the dressing and serve.
Serves: 2 people.
2.63 Spinach Salad for Spring and Summer
65