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Mini Parmesan Kale Quiche

Makes 12 mini-quiches Ingredients: 1 bunch (about 6 cups) kale, ribs removed and thinly sliced 2 tablespoons olive oil 1/2 cup grated Parmesan cheese 6 large eggs, lightly beaten 1/4 cup (about 1 large) shallot, finely chopped 2 tablespoons garlic, minced 1 teaspoon dried Italian seasoning 1/4 teaspoon pepper Parmesan cheese for garnish on top […]

nach Apple Walnut Salad with Ginger-Honey Vinaigrette

Spinach Apple Walnut Salad with Ginger-Honey Vinaigrette

Serves 4 Dressing Ingredients: 1 teaspoon fresh or frozen ginger, grated 1 tablespoon honey 1/8 teaspoon salt 1/8 teaspoon black pepper 2 tablespoon apple cider vinegar 1/4 cup olive oil Salad Ingredients: 4 cups/large handfuls baby spinach 1 cup crisp red apple, like Honeycrisp or Braeburn, cored and thinly sliced 1 cup (about 1 medium) […]

Sauteed Parsnips and Carrots

Sautéed Parsnips & Carrots

Serves 4 Ingredients: 2 tablespoons olive oil 2 1/4 cups fresh carrots, washed, peeled and thinly sliced (1/8 inch) 2 1/4 cups fresh parsnips, washed, peeled and thinly sliced (1/8 inch) 2 tablespoons fresh garlic, crushed 2 teaspoons fresh thyme, minced 1 teaspoons fresh rosemary, minced 1/4 teaspoon salt 1/8 teaspoon black pepper Directions: Heat […]


Sautéed Broccoli and Cauliflower

Serves 4 Ingredients: 3 cups broccoli, cut in bite-sized pieces 2 cups cauliflower, cut in bite-sized pieces ½ cup water 2 tablespoons olive oil 1 tablespoon garlic, minced 1 teaspoon ginger, minced or grated 1/8 teaspoon red pepper flakes 1/8 teaspoon ground black pepper 1/8 teaspoon salt 1 tablespoon sesame seeds, lightly toasted Directions: Heat […]

egg salad

Egg Salad

Serves 4 Ingredients: 8 hard-cooked eggs 1/3 cup Greek-style yogurt 3/4 cup celery, chopped 1 tablespoon Dijon mustard 1/4 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon fresh lemon juice, or to taste Directions: Combine ingredients. For better flavor, prepare a day in advance. Serve with whole wheat pita bread, whole-grain bread […]

med chicken

Mediterranean Chicken with Lemon Spinach

Serves 4 Ingredients: ¾ teaspoon Mediterranean spice blend 2 tablespoons lemon juice 2 tablespoons olive oil 1/4 teaspoon salt 1/8 teaspoon ground black pepper 4-4 ounce boneless, skinless chicken breasts 4 handfuls fresh spinach or other dark leafy greens 1 tablespoon fresh lemon juice Directions: Combine first five ingredients; add chicken and marinate 20 minutes. […]

mango watermealon pops

Watermelon Mango Ice Pops

Watermelon Mango Ice Pops Ingredients: 3 cups watermelon 1 cup mango, fresh or frozen (thawed) Directions: Blend watermelon and mango together in a blender until smooth. Pour into ice pop holders and freeze overnight.


Savory Turkey Burgers

Savory Turkey Burgers Serves 4 Ingredients: 1 pound ground turkey 1 cup panko bread crumbs or ground rice cake 1 egg 2 tablespoons fresh basil, finely chopped 1/2 teaspoon salt 1 cup mushrooms, washed, dried and sliced 1/2 of a medium sweet onion, sliced 2 tablespoons butter 4 slices deli-style mozzarella cheese 4 whole-grain or […]

red white and blue salad

Red, White and Blue Salad

Red, White and Blue Salad Serves 6 Ingredients: 1 cup red bell pepper, diced 1/4 cup radishes, thinly sliced 1 cup tart red apple, sliced or chopped 1 cup fresh blueberries 1 cup jicama, diced 1/4 cup fresh mint, finely chopped 1/4 cup olive oil 1/8 teaspoon salt, or to taste Directions: Combine all ingredients […]

potato salad

Potato Salad

Potato Salad Serves 4 Ingredients: 1/2 pound baby red potatoes 1/2 pound purple potatoes 1/4 cup apple cider vinegar 1/2 cup plain Greek yogurt 1 tablespoon whole-grain mustard 2 green onions, thinly sliced, including the green ends 1-1/2 cups celery, chopped 1 cup (about 1) apple, cored and diced 2 tablespoons fresh dill 1/2 teaspoon […]

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