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Banana Chocolate Smoothie with Flax Seed

Banana Chocolate Smoothie with Flax Seed Serves up to 4 Ingredients: 2 large bananas, about 2 cups 1 cup plain, full-fat, Greek yogurt 1 1/2 cups milk, or kefir or other milk substitute 1/2 cup coconut milk, optional 2 tablespoons honey 3 tablespoons unsweetened cocoa powder 4 tablespoons ground flax seed 6 ice cubes   […]


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Butternut Squash and Wild Rice Pilaf

Butternut Squash and Wild Rice Pilaf Serves 4 Ingredients: 2 cups butternut squash, diced in 1” pieces 2 tablespoons olive oil 2 teaspoons ground cumin 1/4 teaspoon ground cinnamon Salt and pepper to taste (for squash) 1 teaspoon unsalted butter 1/4 cup yellow onion, finely chopped 1 cup wild rice 1/4 cup dried cranberries 3 […]


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Trio Bean Salad

Trio Bean Salad Serves 4 Ingredients: 1 cup black beans 1 cup garbanzo beans 1 cup cannellini beans 1/2 cup celery, thinly sliced 1/2 cup red bell peppers, diced 1/2 cup flat leaf (Italian) parsley, whole leaves, loosely packed 2 tablespoons Dijon mustard 2 tablespoons white vinegar 1/2 cup olive oil 1/8 teaspoon salt 1/8 […]


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Grilled Chicken with Kale, Apple and Cranberry Salad

Grilled Chicken with Kale, Apple and Cranberry Salad Serves 4 Ingredients: 4 – 4 ounce chicken breasts, similar in size 2 tablespoons olive oil 1/2 teaspoon salt 1/2 teaspoon ground black pepper 2 tablespoons chopped fresh herbs such as thyme, rosemary, parsley, etc. 4 cups thinly sliced kale, lightly packed 2-3 tablespoons fresh lemon juice, […]


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Fox 9 Foods for Consistent Energy

Thanks for tuning in today! Our topic was food for consistent energy, who doesn’t want that? If you are tired of falling asleep at your desk at nine in the morning, or you are ready for bed by 2:30 in the afternoon, just try to incorporate some of the foods that we talked about into […]


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Roasted Asparagus Bundles with Orange Vinaigrette

Roasted Asparagus Bundles with Orange Vinaigrette Serves 4-6   Ingredients: 1 pound asparagus, trimmed 2 teaspoons olive oil 2 pinches of salt Pinch of ground black pepper 1/4 cup fresh orange, peeled, chopped small Chives to tie cooked asparagus bundles   Vinaigrette Ingredients: 2 tablespoons honey 2 tablespoons rice vinegar 2 tablespoons orange juice   Directions: […]


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Roasted Red Pepper Feta Cheese Spread

Roasted Red Pepper Feta Cheese Spread Makes about 2 1/2 cups   Ingredients: 2 cups feta cheese, finely crumbled 1/2 cup roasted red bell pepper, jarred is fine, finely chopped 1/4 cup (about 2) green onions, very thinly sliced 2 tablespoons fresh parsley, finely chopped 1 teaspoon (or more, to taste) fresh garlic, minced 1 […]


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Mediterranean Broccoli and Tomatoes

  Mediterranean Broccoli and Tomatoes 4-6 servings   Ingredients: 4 cups (about 1 pound) broccoli crowns, trimmed and cut into bite-size florets 1 cup grape tomatoes, halved 2 tablespoons extra-virgin olive oil 1 teaspoon garlic, minced 1/4 teaspoon salt 1/2 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1 teaspoon dried oregano   Directions: […]


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Spiced Carrots

Spiced Carrots Serves 6   Ingredients: 1 tablespoon extra-virgin olive oil 2 tablespoons garlic, minced 2 1/4 teaspoons paprika 1 1/4 teaspoons ground cumin 1 teaspoon ground coriander 3 cups (about 3 large) carrots, peeled, sliced approximately 1/4 inch thick 1 cup, onions, chopped small 1 cup water 2 tablespoons lime juice 1/8 teaspoon salt, […]


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Fox 9 New Holiday Traditions

Thanks for tuning in today! We all have our traditions, and we need to keep those traditions in place. Chef discussed how to add something to your table, rather than take away, to help make smart choices without depriving ourselves of delicious, nourishing foods. We hope that this helps you have a fantastic and tasty holiday […]

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