1 each: red, yellow, green Bell Pepper, cut into strips
1 Sliced Cucumber
1 T. Olive Oil
2 T. Lemon Juice
2 T. Red Wine vinegar
1/4 tsp. Oregano
Mix all ingredients. Cover and allow to marinate 24 hours. Top with crumbled feta cheese if desired.
1-1/2 C. fresh or frozen cranberries
3 T. thinly sliced green onions
2 T. fresh orange juice
2 T. honey
1 T. water
1 T. finely chopped green bell pepper
1 T. chopped fresh cilantro
1 tsp. sugar
1/8 tsp. salt
1/2 habanero pepper or 1 serrano chile, seeded and minced
Dash of black pepper
To prepare salsa, place cranberries in a food processor; pulse 3 or 4 times until chopped. Combine cranberries, onions, and the remaining ingredients in a small bowl. Cover and refrigerate.
1 pineapple
1 C. fresh raspberries
1 C. blueberries
1 C. melons, in balls
1/4 C. honey
1/4 C. rum, or orange juice
2 T. lime juice
1 T. chopped crystallized ginger
1 tsp. grated lime peel
Cut 1 fresh pineapple in half through crown. Remove, core and chunk fruit. Reserve shells. Toss lightly with 1 C. each fresh raspberries, blueberries and melon balls. Spoon into pineapple shells. Drizzle with Ginger Lime Dressing, prepared by combining the honey, rum or orange juice, lime juice, ginger and grated lime peel.
2 T. coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 T. extra-virgin olive oil
4 cups basil leaves (about 4 oz.)
1/2 cup (2 oz.) grated fresh Parmesan cheese
1/4 tsp. salt
Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.
Yield: 3/4 cup
Serving size: 1 T.
Calories: 58
Fat: 5.3g
Fiber: .6g
5 large, vine-ripened tomatoes, cut into wedges
12 oven roasted shallots (Roast the shallots until they are very soft and caramelized)
2 T. sherry vinegar
3 cloves garlic, chopped
3 T. extra-virgin olive oil
1 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1 tsp. cracked black pepper
Salt to taste
Place tomato wedges in a bowl. Coarsely chop the roasted shallots and toss with the tomatoes. Place vinegar and garlic in a small bowl and whisk in olive oil to emulsify. Add thyme, oregano, and black pepper and mix well. Season with salt to taste. Pour over tomato and shallot mixture and allow to sit for 20 to 30 minutes before serving. This dish is best served at room temperature.
1 quart plain non-fat yogurt
2 T. extra-virgin olive oil
Za’atar herb blend
Pita bread, cut into wedges, warmed
Line a sieve with cheesecloth. If the cheesecloth is loosely woven (most supermarket brands are), use a triple thickness. Pour the yogurt into the sieve, then gather the edges of the cheesecloth and tie into a bag. Hang the bag over the sink or over a bowl to catch the drippings. Let drain for 8 hours. Turn the soft, creamy cheese out onto a platter. Drizzle with olive oil, then sprinkle generously with za’atar. Serve with the warm pita bread wedges.
Dressing:
3T. Red Wine Vinegar
1 large Clove Garlic, minced
1 tsp. Dried Basil
1/2 tsp. Salt
1/4 tsp. Pepper
4 tsp. Olive Oil
Salad:
2 C. Cooked Pasta
8oz. flaked Tuna, fresh cooked or canned in water
1/2 C. Jack or Cheddar cheese, diced in 1/4” cubes
1 C. halved Cherry Tomatoes
1/4 C. Thinly Sliced Red Onion
3/4 C. Steamed Broccoli Flowerets
1/2 C. Artichoke Hearts
1/4 C. Chopped Parsley
Belgian Endive or Lettuce
Mix dressing in small container with tightly fitting lid. Shake dressing thoroughly to mix. Mix all salad ingredients except endive. Pour dressing over pasta mix and toss to mix and coat completely. Chill at least one hour. To serve, arrange in serving bowl lined with endive spears.
Yield: 6 servings
Calories: 219
Fat: 8.4g
Fiber: 2.4g
1 1/2 C. yogurt cheese
1 1/2 C. lowfat sour cream
2 cloves garlic, pressed
3 shallots, minced
3 scallions, green part only, minced
1-2 small carrots, grated
1 8-ounce can water chestnuts, drained and diced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
Freshly ground black pepper to taste
Cayenne pepper or Tabasco to taste
Whisk together the yogurt-cheese and low-fat sour cream. Stir in the remaining ingredients. Cover and chill at least 2 hours before serving.
Per 1/4C. serving: 35 calories, less than 1 g fat
1 C. sliced strawberries
1 C. raspberries
1 C. blueberries
1 C. blackberries
1 C. lowfat vanilla yogurt
1 tsp. almond extract
Fresh mint leaves, for garnish
Combine berries in a large bowl. Add yogurt and almond extract and carefully mix with berries. Garnish with mint leaves. Chill until serving time.
1/4 C. Apple cider vinegar
Handful Fresh Cranberries
2 T. Pineapple Juice
2 T. Orange Juice
2 tsp. Grated Horseradish
2 tsp. Fresh orange peel
Artificial Sweetener, to taste
Mix all ingredients in a food processor, add water if necessary for desired consistency, shake well.
1 12oz pack fresh cranberries (frozen or fresh), washed
1 Cup Water
Heat water to a boil. Add cranberries. Cook until cranberries “pop” their skins -takes about 5 minutes. This produces a very tart, liquidy sauce.
Cranberry-Mustard Sauce: Stir in two T. of ground mustard powder and 1oz of apple-cider vinegar to make a cranberry-mustard sauce for use with poultry
Sweetened Cranberry Sauce: Before adding cranberries, dissolve 4-5 packets of equal in the boiling water. With sweetener the sauce will gel if you cook it for 20-25 minutes and then chill it. It’s not quite as firm as commercial sauces that use sugar or corn syrup, but its not bad
1 medium onion – coarsely chopped
8 oz mushrooms – quartered 6 Japanese eggplants – cut in cubes (or one large regular eggplant, salted & drained)
3/4 HEAD of garlic – crushed or chopped fine
1 C. water
1 T. dried basil or 1/4 cup fresh chopped
Pepper to taste
In a large heavy bottomed pan (or Dutch oven), sauté (in water or veggie stock) onions over medium heat until soft and sweet. Add mushrooms, eggplant, garlic and water. Keep on med – high heat stirring occasionally until the water is boiling (about 2 min). Turn down heat to a simmer and cover about 1/2 hour or until eggplant is done and very soft (regular eggplant may take a bit longer). Add basil and pepper to taste. Reheat when ready to serve.
1 T. Butter
1 T. Flour
1/8 tsp. Salt
Dash Pepper
3/4 C. Skim Milk
In small saucepan melt butter. Stir in flour, salt and pepper. Add milk all at once. Cook and stir until thickened and bubbly. Cook and stir one minute longer.
Entire Recipe (divide by your servings):
Calories: 200
Fat: 12.5g
Fiber: 0g
Almond Sauce: Cook as above, except add 1/4 C. Slivered Almonds with melted butter. Omit salt, and add 1 tsp. chicken bullion granules with the flour.
Cheese Sauce: Prepare as above, but omit salt. Over low heat, stir C. shredded cheese into cooked sauce. Continue stirring until melted.
Herb-Garlic Sauce: Cook 1 clove minced garlic in melted butter. Stir in 1/4 tsp. chosen herb with the flour (basil, caraway, oregano, celery seed, sage).
Lemon-Chive: Stir in snipped chives and grated lemon peel with the flour.
Parmesan Cheese: Omit salt. Stir in 1/4 C. Parmesan cheese into cooked sauce until melted.
1 lb. Green Beans, trimmed
1 pint Cherry Tomatoes
2 T. Fresh Basil, chopped
1 T. Red Wine Vinegar
In large saucepan bring an inch of water to a boil. Add the green beans and cook 6-7 minutes, until the beans are just tender. Reserve 2 T. of the cooking water, then drain and set aside. In heavy skillet heat oil, add tomatoes and cook, shaking, until the skins begin to burst (about 2 minutes). Add basil, beans, cooking water, and vinegar. Cook, uncovered, for 2 minutes or until beans are heated through.
1 1/2 C. yogurt cheese, with liquid reserved
1 T. minced garlic
2 T. lemon juice
3 T. chopped dill
Pepper to taste
In a bowl combine yogurt cheese, garlic, lemon juice and dill. Add pepper to taste. Depending on desired consistency, add reserved yogurt liquid. (Try on Greek dishes, or in Greek-style wrap.)
1 C. Chopped Onion
1 C. Sliced Mushrooms
1 tsp. Minced Garlic
1 16oz. Can no salt Green beans, drained, or pre-steamed fresh beans
Spray skillet with nonstick cooking spay. Sauté onions, mushrooms and garlic. Add beans and heat through.
2 medium onions, sliced
6 large plum tomatoes (1 pound) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves
Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish
Steam, rinse, and drain 2 pounds spinach; you should have about 20 cups of leaves. In 5- to 6-quart Dutch oven over medium heat, heat a little vegetable stock; add 2 cloves garlic, crushed; cook 30 seconds until fragrant. Add spinach and 1/8 tsp. each crushed hot red pepper and freshly grated nutmeg; cook 4 to 5 minutes, tossing spinach gently until wilted and tender but still bright green. Remove from heat; season with salt and freshly ground black pepper, to taste. Makes 4 servings.
1/4 C. Tequila
1 small onion, diced
1 small bunch chopped parsley (about 2T. Chopped)
1 tsp. red pepper flakes
1/8 C. Lime or lemon juice
1/2 tsp cracked pepper
Mix all ingredients and add meat to marinade. Allow to set at least 30m in refrigerator.
1/4 cup red wine vinegar
1/4 cup dry red wine
1/4 cup honey
1 T. chopped red onion
1 T. Worcestershire sauce
1 T. olive oil
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground red pepper
1 garlic clove, minced
4 cups diced zucchini
Combine the first 10 ingredients in a microwave-safe bowl, and stir well. Microwave at HIGH 2 minutes or until mixture is hot; stir in zucchini. Cover; marinate in refrigerator at least 1 hour. Drain and serve.
Note: I made this the other night, and my husband and I did NOT like it. The texture of the raw zucchini was not appealing to us, and the marinade flavor was overpowered by the vinegar. If you dislike raw zucchini or overly vinegary flavors, don’t try this!
1/2 C. Balsamic vinegar
6 Fresh basil leaves, rolled up like a cigar and sliced into thin shreds
1/4 C. Fresh cilantro
1/4 C. fresh parsley (Italian kind)
1/8 tsp. black pepper
1 1/2 tsp. minced garlic
1/4 Onion chopped
Mrs. Dash or other salt-free blend of choice, to taste
Mix all ingredients in a blender or food processor. Liberally coat chicken with mixture and allow to rest in fridge for at least an hour before baking or grilling.
12 oz baby zucchini
4 scallions, thinly sliced
1 inch piece fresh ginger root, peeled and grated
2 T. white wine vinegar
1 T. light soy sauce
1 tsp. light brown sugar
3 T. vegetable stock
Finely grated zest and juice of 1/2 lemon and 1/2 orange
1 tsp. cornstarch
Place the zucchini in a saucepan of lightly salted boiling water and cook for 3 or 4 minutes or until just tender. Drain well and return to pot. Set aside. Meanwhile, put all the remaining ingredients, except the cornstarch, into a saucepan and bring to a boil, stirring occasionally. Simmer for 3 minutes. Blend the cornstarch with 2 tsp. cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, until the sauce has thickened. Pour the sauce over the zucchini in the pan and heat gently. Transfer to a warmed serving dish and serve.
1 package 10 oz frozen artichoke hearts
1/2 red onion, sliced VERY thin
6 cloves garlic, whole
Juice of lemon, divided
Fresh rosemary sprig, chopped
Add all ingredients to a lidded casserole, reserving half the lemon juice. Bake covered for about an hour. Uncover, add reserved lemon juice, and bake another 5 minutes.
1 T. dehydrated onion
6 tsp. chili powder
5 tsp. paprika
4-1/2 tsp. cumin
3 tsp. onion powder
2-1/2 tsp. garlic powder
1/8 tsp. cayenne pepper
Combine ingredients and store in airtight container. To prepare, brown 1 lb beef, add 3 T. seasoning and 1/2 C. water. Simmer until water is absorbed.
18 graham cracker squares
1/4 cup sugar
1/4 cup finely chopped nuts (almonds, pecans or walnuts)
1/4 cup unsalted butter, melted
2 1/2 cups plain whole milk yogurt, strained
2 large Horizon Organic eggs, lightly beaten
1/4 cup sugar
2 T. cornstarch
1 tsp. vanilla
1 1/2 cups fresh or frozen whole blackberries, thawed
To strain yogurt, spoon yogurt into a strainer lined with paper towel, cheesecloth or a coffee filter and place strainer over a bowl. Refrigerate 8 hours or overnight. Much of the whey will drain from the yogurt, leaving behind a creamy concentrated yogurt. Preheat oven to 325 degrees. Prepare crust. Pulverize graham crackers in blender. In a small bowl combine graham cracker crumbs, sugar and finely chopped nuts. Add butter and mix well. Pat into the bottom and sides of an ungreased 9-inch pie pan. Reserve 1/4 cup mixture to garnish pie. Chill. Prepare filling. Mix lightly beaten eggs, yogurt cheese, sugar and cornstarch in large bowl using electric mixer on low speed. Stir in vanilla. Arrange blackberries in the bottom of the graham cracker crust. Spoon yogurt mixture over blackberries. Bake about 30 minutes, until center is set.
Yield: 8 servings
Calories: 289
Fat: 13g
Fiber: 2g
2 C. slivered onions
1 T. water
1 tsp. fresh thyme (1/4 tsp. dried)
2 sprays of Olive-oil Pam
2 T. Orange Zest
Dash freshly ground pepper
11/2 lbs. fresh asparagus
Combine onions, water, thyme, and orange rind in a 13″ x 9″ baking dish; stir well. Spray lightly with Pam. Cover and bake at 400* for 45 minutes until onions are golden and tender. Remove from oven. Stir in pepper; push onion mixture to side of dish. Snap off tough ends of asparagus. Add to dish; spray lightly with Pam, toss gently. Spoon onion mixture over asparagus. Cover and bake at 350* for 15 minutes or until asparagus is crisp-tender.
1/2 cup Pineapple Juice
1/2 tsp. Dry Mustard
2 cloves of Garlic Minced
1-2 T. of Brown Sugar Twin or Splenda
1 tsp. Ginger
2 T. Balsamic Vinegar
2 T. Sherry or White Wine
Mix all ingredients and use as marinade on shrimp or fish.
1 pound red onions, peeled and cut into 1-inch chunks
2 pints brussel sprouts, trimmed, halved
2 small zucchini, halved lengthwise and cut into 1-inch chunks
2 T. olive oil
1 T. cumin seeds
salt and pepper, to taste
Heat the oven to 400°F. Combine the onions, brussel sprouts, zucchini, olive oil, cumin seeds, salt and pepper in a large bowl and toss well. Transfer the vegetables to two baking sheets and roast until softened slightly and lightly browned, about 40 minutes. Transfer to a serving dish and serve warm or at room temperature. 3/4 cup Calories 83 Dietary Fiber 3 g
1/2 C. Onion Flakes
1/2 C. Parsley Flakes
2 T. Dried Oregano
2 T. Sugar (or equvilent in Splenda)
1 T. Dried Basil
1 T. Dried Thyme
2 tsp. Black Pepper
2 tsp. Garlic Flakes
4 lg. Bay Leaves, crumbled
Place all ingredients in 1 point jar, cover tightly and shake well to mix. Store in a cool dry place for up to 2 months. Use 1/2 C. mix in average pot of spaghetti.
4 slices Turkey Breast
4 Boston Lettuce Leaves
Cilantro Mayonnaise
4 Scallions
Place 1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 scallion and 1 pepper strip. Fold into a tight, cigarlike roll. Note: Cilantro Mayonnaise can be used as a dip instead of a spread.
Yield: 2 servings
Calories: 54
Fat: 1g
Fiber: 1g
1 small eggplant
1 onion
2 cloves garlic, unpeeled
1 T. extra-virgin olive oil
2 tsp. balsamic vinegar
1 T. freshly squeezed lemon juice
1 T. grated Parmesan
Salt and coarsely ground black pepper
1/4 cup loosely packed cilantro, roughly chopped
Preheat oven to 400 degrees F. Rub the eggplant and onion with the olive oil. Place on a baking sheet. Bake until the eggplant and onion have both softened, turning once, about 25 to 30 minutes. Add the garlic to the baking sheet with the eggplant and onions at the halfway point, after about 15 minutes. Cool until warm enough to handle. Peel the eggplant and the garlic and place in the bowl of a food processor. Cut the onion into quarters or large chunks, and add to food processor. Add vinegar, lemon juice, Parmesan, salt, and pepper. Pulse until combined. Pulse longer if making a dip. Add cilantro. Taste and adjust seasonings. Refrigerate until ready to eat.
2 T. Chopped Fresh Rosemary
2 T. Plain Non-Fat Yogurt
1/2 tsp. Lemon Zest
1 T. Lemon Juice
1 tsp. minced fresh Thyme
3 Cloves Garlic, crushed
Combine all ingredients and store in refrigerator for up to three days.
1/2 sm. head Green Cabbage
3 Scallions, chopped
2 T. dark Sesame Oil
2 T. Rice Wine Vinegar
2 T. Sesame Seeds
Comine the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to serve. Add the sesame seeds and toss again before serving.
Yield: 4 servings
Calories: 103
Fat: 9g
Fiber: 2g
2 T. Oil
1 tsp. Seasoned Salt
1/4 tsp. Each Pepper and Marjoram
Assorted Vegetable chunks, such as potatoes, carrots, onion, parsnips, bell peppers, etc
Heat oven to 350
Combine all but veggies. Stir. Place veggies in oil mix and toss or stir to coat well. Spread on ungreased cookie sheet in single layer. Bake 20 minutes. Turn and stir vegetables and bake an additional 20-25 minutes, or until tender. Stir an additional time part way through cooking.
1 C. chopped onion
25 garlic cloves, peeled (about 3 heads)
5 large red tomatoes, each cut into 8 wedges (about 3 pounds)
1/2 C. water
1 T. balsamic vinegar
Pepper to taste
Preheat oven to 450 degrees. Combine first 3 ingredients in a 13 x 9-inch baking dish and drizzle with olive oil. Bake at 450 degrees for 20 minutes. Combine tomato mixture and remaining ingredients in a large saucepan and bring to boil. Cook over high heat 10 minutes, stirring frequently. Place mixture in a blender or food processor and process until desired consistency. Can be served over pasta, fish or any recipe that calls for marinara sauce.
3 fresh Tomatoes
2 cloves Garlic
1 C. chopped Basil Leaves
2 T. EE Olive Oil
1/2 C. freshly grated Parmesan Cheese
2 T. Pine Nuts
Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan cheese, and pine nuts into a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broilder pan and broil about 3″ from the heat until lightly browned, about 3 – 5 minutes.
Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 1g
1/3 C. Dry Bread Crumbs
1/2 tsp. Sugar
1/4 tsp. Dried basil
1/4 tsp. Dried Thyme
1/8 tsp. Pepper
4 Tomatoes, cored and sliced in rings
2 Green Onions, chopped fine
1/2 T. Butter
Preheat over to 350 degrees. In a small bowl, mix bread crumbs, sugar, and seasonings. In 9” pie pan, arrange a layer of tomatoes, sprinkle with 1/3 breadcrumb mixture and top with 1/2 the green onions. Add another layer in the same fashion, and finally a third layer of tomatoes, ending with bread crumbs. Melt butter and drizzle over the top. Bake uncovered about 30-35 minutes, until tomatoes are soft. Increase heat to broil, and broil tomatoes 1-2 minutes, until bread crumbs are golden brown.
1 1/2 yellow onions
1/3 cup red wine
3 1/2 cups canned no sodium added chopped tomatoes, with juices
1 1/4 tsp. each dry basil and dry oregano
1 1/2 tsp. minced garlic
1 3/4 cups roasted red peppers
Wash the onions and roast whole in a 375F- 400F oven for 45- 50 minutes until quite soft. Once onions are cool enough to handle peel the outer skin and remove the root end. Quarter the onions and add to a heavy-bottomed stainless pot. Add the wine and cook off the alcohol, about 10 minutes. Add tomatoes, herbs, garlic and peppers. Simmer on medium heat for at least 45 minutes. Blend.
3 lb. Spaghetti Squash
Preheat oven to 350. Cut squash in half lengthwise, discarding seeds. Place squash halves, cut sides down, in a 13 x 9-inch baking dish; add water to dish to a depth of 1/2 inch. Bake for 45 minutes or until squash is tender when pierced with a fork. Remove squash from dish, and cool. Scrape inside of squash with a fork to remove spaghetti-like strands.
1 C. water
2 T. kosher salt
2 lemons, washed and quartered
Combine water and salt in a small saucepan; bring to a boil. Add lemons; cook 30 minutes or until liquid is reduced to 1/2 C. and lemon rind is tender. Remove from heat; cool to room temperature. Preserving lemons typically takes 4 to 6 weeks to acquire the right consistency and flavor. However, this quick method bypasses the lengthy preservation time and is a great substitute for the real thing. Use the rind to accent a variety of dishes, from seafood to vegetable stir-fries. Mash the pulp in a sauce or a stew, or use it to baste chicken or lamb. These can be made several days ahead and stored in the refrigerator for up to a week. To distribute the flavor, chop before adding to a dish.
Yield: 1/2 C.
Serving Size: 1 T.
Calories: 2
Fat: 0
Fiber: 1.2g