• Strawberry Spinach Salad

    4/2/2014 2:44:00 AM | yummly.com

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    Makes 4 servings. Total Time: 15 minutes.


    For the Salad:
    10 ozs baby spinach (fresh)
    3/4 red onion (small, thinly sliced)
    1 cucumber (medium, seeded and sliced, you can peel it first if you want)
    1 pint strawberries (sliced)
    1 cup sliced almonds
    1 vinaigrette (recipe Lemon Poppy Seed)
    1/2 lb chicken breasts (grilled, sliced or diced, optional)
    Your favorite low-fat balsamic vinaigrette dressing


    Combine ingredients and toss with your favorite low-fat balsamic dressing, tossed or on the side.

    Nutritional Info Per Serving:
    300 calories; 13g fat (1.5g sat); 35mg cholesterol; 27g carbohydrates;
    22g protein; 8g fiber; 200mg sodium; 1070mg potassium. Nutrition Bonus: Vitamin A 140%, Vitamin C 130%, Calcium 20%, Iron 20%.

  • Mini Shepherd’s Pies

    3/4/2014 9:47:00 PM | www.eatingwell.com

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    Makes 4 servings. Active Time: 30 minutes. Total Time: 40 minutes.


    2 teaspoons extra-virgin olive oil
    1/2 cup chopped onion
    12 ounces 93%-lean ground beef
    2 tablespoons all-purpose flour
    1 tablespoon tomato paste
    1 cup reduced-sodium beef broth
    6 ounces baby spinach, chopped
    3/4 teaspoon salt, divided
    1/2 teaspoon garlic powder, divided
    2 12-ounce packages frozen winter squash puree, thawed
    1/3 cup finely shredded Parmesan cheese


    1. Position rack in upper third of oven; preheat broiler.

    2. Heat oil in a large skillet over medium-high heat. Add onion and cook until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste and cook until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.

    3. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.

    4. Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

    Nutritional Info Per Serving:
    310 calories; 13 g fat ( 5 g sat...Read More

  • Bean and Corn Stuffed Sweet Potatoes

    2/1/2014 7:02:00 PM | Good Housekeeping

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    4 sweet potatoes, pricked with fork
    1 tbsp olive oil
    1 medium onion, sliced
    1 can (15-ounce) black beans, rinsed and drained
    2 cups packed baby spinach
    1 cups corn
    1/2 cup sliced green onion
    1 tbsp chopped chipotle chiles in adobo
    1 clove garlic, pressed
    1/4 tsp salt
    4  tbsp shredded low-fat Mexican-blend cheese


    1. Microwave sweet potatoes, pricked with fork, on high for 10 minutes or until tender, turning over once.

    2. Meanwhile, heat olive oil in 12-inch skillet on medium-high heat. Add sliced onion and cook 6 to 7 minutes or until soft, stirring frequently.

    3. Add black beans, baby spinach, corn, sliced green onion, chopped chipotle chilies in adobo, garlic, and salt. Cook 2 minutes or until spinach wilts.

    4. Split sweet potatoes and fill with bean mixture. Sprinkle each with 1 tablespoon shredded low-fat Mexican-blend cheese.

    Quick Tip: Short on time or ingredients? Substitute the corn and chopped chipotle chilies with 1 jar of Trader Joe’s© Corn & Chile Tomato-Less Salsa.

    Nutritional Info Per Serving (Based on medium sweet potato with no recipe modifications): Calories 265, Total Fat 5g, Saturated Fat 2g, Cholesterol 4mg, Sodium 555mg, Total Carbohydrate 50g, Dietary Fiber 12g, Protein 10g.

  • Vegan Slow Cooker Winter Soup

    1/6/2014 7:02:00 PM | SHAPE Magazine


    7 1/2 cups chopped rutabaga
    6 cups chopped carrots
    1 1/2 cups chopped celery
    1 1/2 cups chopped mushrooms
    18 cups water
    2 cups cooked chickpeas (roast for 15 to 20 minutes at 350º)
    5 tsp garlic powder
    2 tablespoons black pepper
    1 cup organic Dijon mustard
    1 tbsp extra-virgin olive oil
    1 tbsp sea salt
    2 low-sodium vegetable bullion cubes
    6 cups fresh spinach


    1. 1. Place all ingredients except spinach in a slow cooker. Cook for approximately 6 hours until rutabaga and carrots are soft. Add spinach, allow to cook down, and stir to incorporate into soup.

    Yields 21 cups.

  • Gluten-free Gingerbread Pear Crisp

    11/1/2013 10:45:00 PM | Bonnie Kuss


    4 large pears peeled and thinly sliced
    1/2 cup almond flour
    1/2 cup gluten-free oats
    2 tbsp ground flax
    1/4 tsp salt
    1 tbsp + 1/2 tsp cinnamon
    1 tbsp + 1/2 tsp of ground ginger
    2 tbsp melted coconut oil
    2 tbsp honey
    1 tbsp vanilla
    1/2 cup chopped toasted nuts of choice


    1. Preheat oven to 350º.

    2. Place sliced pears in large baking dish & sprinkle with 1/2  tsp of cinnamon and 1/2  tsp of ginger and mix to ensure pears are coated.

    3. To make the crumble, whisk together remaining  dry ingredients in large bowl.

    4. Add the coconut oil, honey and vanilla.

    5. Using your hands, mix the crumble until pebble sized pieces of dough are formed.

    6. Sprinkle crumble over sliced fruit.

    7. Bake covered for 45–50 minutes or until topping is crisp and brown.

    8. Serve with ¼ cup nonfat Greek yogurt for an extra treat!

    Nutrition Information: 190 calories, 23 carbs, 9 g unsaturated fat, 6 g protein, 14 g sugar

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