Apples Fig and Fresh Apple Cobbler 2 small apples ½ tsp lemon zest ¼ tsp lemon juice ¼ tsp cinnamon 1 TBSP apple juice Pinch of cloves 4 dried or fresh figs Pinch of allspice 4 TBSP chopped almonds 2 tsp honey 1. Dice apples. In a bowl, toss apples with lemon and apple juice. 2. Cut the stem off of the figs. Cut figs into small pieces and add to apples. 3. Add the remaining ingredients and toss until well combined. If desired, cover well and place in refrigerator to chill. Nutrition Facts: Serves 2 Calories 208; total fat 5.5 g; saturated fat 0.5 g; cholesterol 0 mg; sodium 5 mg; total carbohydrate 41 g; dietary fiber 7 g; sugars 33 g; protein 3.5 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Choose recipes with very little added sugars or replace sugars with artificial sweeteners Asparagus Grilled Asparagus 1 pound fresh asparagus spears, trimmed 1 TBSP olive oil Salt and pepper to taste. 1. Preheat grill for high heat. 2. Lightly coat the asparagus spears with olive oil. Season with salt and pepper to taste 3. Grill over high heat for 2 to 3 minutes, or to desired tenderness. Nutrition Facts: Serves 4 Calories 53; total fat 3.5 g; saturated fat 0g; cholesterol 0 mg; sodium 99 mg, total carbohydrate 4.4 g; dietary fiber 2.3 g; protein 2.5 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Basil Marinated Grilled Shrimp 3 cloves garlic, minced 1/3 cup olive oil 1/4 cup tomato sauce 2 TBSP red wine vinegar 2 TBSP chopped fresh basil Nutrition Facts: Serves 6 Calories 273;total fat 14.7 g; saturated fat 2.2 g; cholesterol 230 mg; sodium 118 mg; total carbohydrate 2.8 g; dietary fiber 0.2 g; sugar 0.5 g; protein 31 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. 1/8 tsp salt 1/4 tsp cayenne pepper 2 pounds fresh shrimp, peeled and deveined 1. In a bowl stir together all ingredients except shrimp. Add shrimp, coat evenly and chill in refrigerator for 30 minutes. 2. Skewer shrimp and cook on preheated grill for 2‐3 minutes or until opaque. Discard marinade. Beets Roasted Beets 6 whole fresh beets, tops removed 1 TBSP olive oil 2 cloves of garlic, crushed Salt and pepper to taste 1. Wash and peel beets. 2. Toss all ingredients making sure beets are well coated. 3. Roast, uncovered at 350 for 50‐60 minutes, or until beets are tender. 4. Serve warm as a side dish, or cold in a salad. Beets may be paired with other roasted root vegetables or try in salads with feta cheese, quinoa or oranges. Nutrition Facts: Serves 4 Calories 86; total fat 3.6 g; saturated fat 0g; cholesterol 0 mg; sodium 78 mg (excluding added salt), total carbohydrate 12.6 g; dietary fiber 3.6 g; protein 2 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Berries
Berry Smoothie 1 cup mixed berries 1 small banana 1 cup low fat yogurt Nutrition Facts: Serves 4 ½ cup skim milk 1. Place all ingredients in a blender and process to desired consistency. Calories 130; total fat 1.4 g; saturated fat 0g; cholesterol 5.8 mg; sodium 75 mg, total carbohydrate 25 g; dietary fiber 2.2 g; protein 5.3 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Choose recipes with very little added sugars or use artificial sweeteners in place of regular sugar. Brussels Sprouts
Roasted Brussels Sprouts 1 ½ pounds Brussels sprouts, ends trimmed and yellow leaves removed 3 TBSP olive oil Salt and pepper to taste 1. Preheat oven to 400 degrees F. 2. Place trimmed Brussels sprouts, olive oil, salt, and pepper in a large resealable plastic bag. Seal tightly and shake to coat. Pour onto a baking sheet, and place on center oven rack. 3. Roast in oven for 30‐45 minutes, shaking pan every 5 to 7 minutes for even browning. Brussels sprouts should be dark brown, almost black, when done. Serve immediately. Nutrition Facts: Serves 6 Calories 104; total fat 7.3 g; saturated fat 0g; cholesterol 0 mg; sodium 15 mg (excluding added salt), total carbohydrate 10 g; dietary fiber 3 g; protein 2.9 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Cabbage Sautéed Cabbage Mediterranean Dressing:
3 TBSP extra virgin olive oil 1 TBSP lemon juice 4 cups red cabbage, shredded 1 medium garlic clove 1 TBSP lemon juice 5 TBSP low sodium chicken broth chopped 2 TBSP grated ginger 1 TBSP sesame seeds 1 TBSP chopped cilantro 1. Quarter cabbage, slice into ¼‐ inch strips 2. Sprinkle cabbage with lemon juice 3. Heat broth over medium heat in a stainless steel skillet, add cabbage and cover for no more than five minutes 4. Transfer to bowl and toss with dressing while still hot. Nutrition Facts: Serves 4 Calories 138; total fat 11 g; saturated fat 1.5 g; cholesterol 0 mg; sodium 39 mg; total carbohydrate 12 g; dietary fiber 3 g; sugar 6 g; protein 2 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Eggplant Grilled Eggplant, Tomato and Cheese
1 medium eggplant, sliced into ¼ inch rounds 2 large tomatoes, sliced 1 (11 oz) log goat cheese (or mozzarella) 4 TBSP olive oil 2 TBSP balsamic vinegar 1. Preheat grill for medium heat 2. In a large bowl, coat eggplant with olive oil and vinegar 3. Arrange half of the eggplant slices on a tray. Place a slice of tomato and a slice of cheese on each slice of eggplant. Top with remaining slices of eggplant and secure with a toothpick. 4. Grill 7‐8 minutes, flip. Continue to cook for 6‐7 minutes. Nutrition Facts: Serves 8 Calories 227; total fat 18.5 g; saturated fat 8.9 g; cholesterol 30 mg; sodium 39 mg; total carbohydrate 7.2 g; dietary fiber 3 g; sugar 4.3 g; protein 9.4 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Kale Baked Kale Chips Nutrition Facts: Serves 6 Calories 58; total fat 2.8 g; saturated fat 0.5 g; cholesterol 0 mg; sodium 185 mg; total carbohydrate 7.6 g; dietary fiber 1.5 g; sugar 0 g; protein 2.5 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. 1 bunch kale 1 TBSP olive oil 1 tsp seasoned salt 1. Preheat an oven to 350 °F. Line a non‐insulated cookie sheet with parchment paper. 2. With a knife or kitchen shears carefully remove the leaves from the stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt 3. Bake until the edges brown but are not burnt, 10‐15 minutes. Kohlrabi Roasted Kohlrabi 1 ½ pounds fresh kohlrabi, diced 1 TBSP olive oil 1 TBSP minced garlic Salt‐ to taste Vinegar (optional) 1. Set oven to 450. 2. Toss diced kohlrabi with olive oil, garlic, and salt in a bowl. 3. Spread evenly on a rimmed baking sheet and put into oven. 4. Roast for 30‐35 minutes, stirring every 5 minutes after about 20 minutes. 5. Sprinkle with vinegar if desired. Nutrition Facts: Serves 4 Calories 64; total fat 3 g; saturated fat 0g; cholesterol 0 mg; sodium 23 mg, total carbohydrate 8 g; dietary fiber 4 g; sugars 0 g; protein 2 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Leeks Oven‐Roasted Leeks 4 medium leeks, trim at root end and where green part starts 1 to 2 TBSP olive oil, plus more for oiling pan ½ tsp salt ¼ tsp pepper ½ cup or more vegetable broth 1. Pre‐heat oven to 400 degrees F. 2. Cut leeks in half lengthwise and place in bowl of cold water to remove sand. Rinse under cold water and pat dry. 3. Brush leeks with olive oil, sprinkle with salt and pepper, and lay on oiled roasting pan. 4. Roast 35‐45 minutes until leeks are tender. While roasting, drizzle with broth a few times to keep moist.
Nutrition Facts: Serves 4 Calories 70; total fat 4.5 g; saturated fat 0.5g; cholesterol 0 mg; sodium 340 mg, total carbohydrate 8 g; dietary fiber 1 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Rhubarb Rhubarb‐Strawberry Topping 4 cups rhubarb, cut up 1 TBSP water ½ cup sugar 3 cups strawberries, sliced 1/3 cup water 1 tsp vanilla flavoring 2 ½ tsp cornstarch 1. Combine first 3 ingredients in a medium saucepan, bring to a boil 2. Reduce heat and simmer uncovered for 5 minutes or until rhubarb is tender. 3. Combine water and cornstarch, mix well and add to rhubarb. 4. Bring to boil, stir constantly, cook until thickened (~1 minute). 5. Remove from heat; stir in strawberries and vanilla. 6. Serve warm or chilled with ice cream or angel food cake. Nutrition Facts: Serves 5 Calories 130; total fat 0.5 g; saturated fat 0 g; cholesterol 0 mg; sodium 5 mg; total carbohydrate 32 g; dietary fiber 3.5 g; sugars323 g; protein 1.5 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium  Main fat source of fat should come from an oil and not from lard or butter  Choose recipes with very little added sugars or replace sugars with artificial sweeteners Chard Roasted Chard with Feta 1 bunch rainbow chard, leaves and stems separated and chopped 1 large onion, chopped 3 TBSP olive oil Salt and pepper to taste 4 ounces feta cheese, broken into ½ inch pieces 1. Preheat oven to 350 degrees F. Grease a baking sheet with olive oil. 2. Toss the chard stems and onions in a bowl with 1 tablespoon olive oil. Season with salt and pepper to taste, and spread onto the prepared baking sheet. 3. Bake in preheated oven until the chard stems have softened, about 15 minutes. Toss the chard leaves with 2 tablespoons olive oil, salt, and black pepper. Sprinkle leaves over stem mixture and scatter feta over the top. 4. Return to the oven and bake until the stems are tender and leaves are crisp, about 20 minutes. Nutrition Facts: Serves 4 Calories 190; total fat 16,3 g; cholesterol 25 mg; sodium 536 mg, total carbohydrate 6.8 g; dietary fiber 1.5 g; protein 5.5 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible. Winter Squash
Roasted Acorn Squash 2 medium acorn squashes (3 ½‐4 lb) 3 Tablespoons margarine ½ cup brown sugar 1 tsp salt ½ tsp ground black pepper 1. Preheat oven to 425 degrees F. 2. Trim ends of squash and slice in half lengthwise. Scoop out seeds and slice each half into quarters. 3. Place the squash slices in a roasting pan and dot with margarine. Sprinkle with brown sugar, salt, and pepper. Cover with foil and bake 20 minutes. 4. Remove foil and roast 10 minutes more until the squash is tender. Nutrition Facts: Serves 8 Calories 115; total fat 5 g; saturated fat 0g; cholesterol 0 mg; sodium 195 mg, total carbohydrate 15 g; dietary fiber 2 g; protein 1 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (ie whole wheat pasta) when possible. Zucchini Steamed Vegetable Medley 1 cup thinly sliced carrot 2 cups chopped collard greens, stems removed 1 medium onion, sliced thick 1 cup cubed zucchini 1 clove garlic, pressed 1 TBSP lemon juice Olive oil, salt, and pepper to taste. 1. Steam carrots and onions for three minutes, add collard greens steam for another three minutes, add zucchini, steam 3 more mins. 2. Remove vegetables from steamer and toss with remaining ingredients. Nutrition Facts: Serves 6 Calories 72;total fat 0.5 g; saturated fat 0 g; cholesterol 0 mg; sodium 32 mg; total carbohydrate 16 g; dietary fiber 5 g; sugar 9 g; protein 3 g Online recipe resources: www.food.com www.cookinglight.com www.allrecipes.com To choose healthy recipes, follow these guidelines:  Each serving should have less than 600 mg of sodium.  Main fat source of fat should come from an oil and not from lard or butter.  Try to substitute higher fiber options (i.e. whole wheat pasta) when possible.