Serves 4 Preparation Time: 15 minutes Ingredients: 4 whole-wheat tortilla wraps 8 Tablespoons hummus 3/4 Roasted red pepper, cut into strips 1/2 Cup (or to taste) sweet onion, sliced 1 cup chopped spinach 8 Tbsp. salsa 16 [...]
Serves 4 Preparation Time: 25 minutes Ingredients: 8 slices of favorite bread (try pumpernickel or whole wheat) 10 oz. tuna fish, drained 4 Tablespoons light balsamic vinaigrette dressing 1/4 Cup walnuts, rough chop 1/4 C shredded carrot 2 spring onion, thinly sliced ½ C avocado 1/2 C [...]
Serves 4 Preparation Time: 30 Minutes Ingredients: 4 (4 oz.) salmon steaks 1 Tbsp. olive oil 2 tomatoes, washed, chopped 1 avocado, pit removed, flesh removed, small chunks ¼ cup onion, diced 1-2 Tbsp. fresh cilantro, chopped 1-2 Tbsp. fresh lime juice, or to taste Directions: 1.Preheat broiler [...]
Serves 4 Preparation Time: 30 Minutes Ingredients: 8 oz. uncooked pasta (whole wheat or multi-grain) 1 medium sweet onion, peeled, chopped 2 Tbsp. unsalted butter 4 cups fresh spinach, chopped 2 cups mushrooms, washed/dried, chopped ½ cup kalamata olives, [...]
This delicious “pasta” dish demonstrates why spaghetti squash got its name.
Serves 4-6 Preparation Time: 30 Minutes Ingredients: ¼ cup whole-wheat flour ¼ cup all-purpose flour ¼ cup rolled oats ⅓ cup chopped dried cranberries and apricots 1 tsp. baking powder 1/4 tsp. salt 1 egg ½ cup 1% milk 1½ cups cooked oatmeal 1 [...]
Serves 2 1 grapefruit, cut in half and segmented (flesh cut away from pith) 2 teaspoons turbinado or brown sugar, divided per half 2-4 pinches fresh grated ginger 2-4 pinches cinnamon 1. Set oven to broil and place rack on top shelf below broiler. Position grapefruit as close as possible to the broiler without touching, [...]
serves 5 5 handfuls of mixed field greens 1 grape fruit, cut out the flesh for wedges 1/4 C Fresh basil leaves, removed from the stem, cut into bite sized pieces 1/4 C Fresh mint, removed from the stem, cut into bite sized pieces 1 T grape fruit zest [...]
2 – 14.5 oz cans (about 3 cups) garbanzo beans aka chickpeas, drained and thoroughly rinsed. 2 T tahini 2 T water 2-3 T olive oil 1 fresh lemon, juiced 2 large garlic, minced 1/4 tsp ground cumin 1/4 tsp salt or to taste Blend until smooth. Adjust flavors as needed.
Whole Roasted Goodness Chicken serves 4-6 Here's a delicious, healthy, and a sure winner with your kids way to prepare chicken and seasonal vegetables. Your kids can help you organize and prep out the ingredients, allowing them to take responsibilty in cooking great food for your family too! 1 whole roaster chicken 1/4 white [...]