Home Recipes

Recipes

Asian Salmon with Kale and Tomatoes

Makes 4 servings 1 tablespoon sesame oil or olive oil cup thinly sliced red onion 3 cloves garlic, minced 1 teaspoon grated fresh ginger plus 4 slices, divided (see note) 4 cups torn or roughly chopped kale, stems cut into -inch slices cup low-sodium vegetable or chicken broth 2 tablespoons low-sodium soy sauce plus 4 teaspoons, divided teaspoon red pepper flakes 1 cup cherry tomatoes, halved 1 pound salmon…

Filet of Sole on a Bed of Spinach

Makes 4 servings 2 whole garlic cloves 4 cups baby spinach (about 5 bags) 2 tablespoons unsalted pistachios 10 plum tomatoes, small to medium size 2 medium sized lemons 1 pound fillet of sole cup olive oil 1 teaspoon ground black pepper Preheat oven to 400 degrees. Slice the garlic cloves into thin slices with a sharp knife. Place spinach and the sliced garlic in a large pot with a…

Brown Rice, Chickpea, and Kale Salad with Ginger-Tahini Dressing

[IMGCAP(1)] Makes 8 servings 2 cups cooked brown rice (short or long grain), cooled 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 5 cups finely chopped kale cup dried cranberries (or raisins) Juice and zest of 1 lemon 1 tablespoons red wine vinegar 3 tablespoons tahini (sesame-seed paste) 1 teaspoon freshly grated ginger teaspoon smoked red paprika Sea salt and black pepper (as desired) …

Spaghetti Squash with Ratatouille

Makes 8 servings 1 small spaghetti squash, quartered 1 tablespoon extra-virgin olive oil 1 onion, diced 1 small eggplant, chopped 1 medium zucchini, chopped 2 cloves garlic, minced 1 (14.5-ounce) can unsalted diced tomatoes, with liquid 1 teaspoon basil 1 teaspoon oregano 1 teaspoon marjoram teaspoon black pepper 1 tablespoon capers, rinsed, drained cup whole Mediterranean olives, rinsed, drained 1 tablespoon balsamic vinegar 1 teaspoon honey …

Avocado Salsa

[IMGCAP(1)] Makes 10 servings 3 medium ripe tomatoes, diced, with juice 2 medium ripe yet firm avocados, diced 1 medium red bell pepper, diced red onion, diced 1 cups frozen sweet corn, thawed 1 (2.25-ounce) can black olives, rinsed, drained, sliced 3 cloves garlic, minced jalapeo pepper, finely diced cup chopped cilantro or parsley Juice of 1 lemon 1 tablespoon extra-virgin olive oil Black pepper as desired …

Salmon Burgers on a Bed of Watercress

[IMGCAP(1)] Makes 4 servings cup chopped shallots cup olive oil 12 ounces raw salmon, skins removed 1 large egg cup whole wheat bread crumbs 1 tablespoon chopped dill cup lemon juice cup white balsamic vinegar teaspoon coarsely ground black pepper 1 pound watercress 1 serving tzatziki …

Quinoa Shrimp Avocado and Edamame Salad

Makes 4 servings 1 cup quinoa 1 tablespoon green onion 1 red sweet bell pepper 1 clove garlic 5 cherry tomatoes 1 cup shelled edamame beans avocado 3 ounces raw shrimp, peeled and deveined 2 tablespoons olive oil 2 tablespoons white balsamic vinegar cup fresh chopped cilantro …

Homemade Applesauce

[IMGCAP(1)] Makes 4 servings 5 large, firm apples 1 cup water 2 lemons 2 teaspoons ground cinnamon Remove the cores of the apples and cut into quarters. Cut the lemons in half. In an 8-quart heavy pot place the apples, lemon halves, and water. Turn the heat to high and cover. Cook for 10 minutes, or until the apples are soft. Add the cinnamon. Let cool. Spoon the mixture into a…

Mussels in Spicy Tomato Sauce

[IMGCAP(1)] Makes 4 servings 1 pound raw mussels cup olive oil 3 cloves of garlic chopped fine 28-ounce can peeled plum tomatoes (no salt added) 1 tablespoon red chili pepper 1 teaspoon coarsely ground black pepper cup cilantro Wash and scrub the mussels removing all the dirt and beards. Discard any of the mussels that have opened. …

Scallop and Mango Skewers with Red Pepper Salsa

Makes 4 servings 12 ounces scallops cup olive oil 3 ounces lemon juice 2 mangos (or 1 cup frozen mango) 4 medium red bell peppers Pre-heat oven to 300 degrees. Wash, dry, and remove the seeds of the bell peppers. Cut in half and place them pulp side down on a cookie sheet. Brush with olive oil and bake for 60 minutes until soft. …

Stuffed Eggplant with Miso and Quinoa

[IMGCAP(1)] Makes 4 servings 2 small eggplants 1 teaspoon olive oil red onion, diced 2 cloves garlic, minced 1 teaspoon minced ginger 1 bell pepper (green, yellow, or red), diced 1 cup mushrooms (e.g., oyster, shiitake, brown), diced 1 teaspoon parsley flakes 2 tablespoons reduced-sodium red miso paste 1 tablespoon reduced-sodium soy sauce 1 tablespoon rice vinegar 1 cups cooked quinoa 1 cup cooked kidney beans, rinsed and drained 1 tablespoon…

Roasted Peppers and Onions

[IMGCAP(1)] Makes 4 servings 8 mixed color bell peppers (red, yellow and orange) 4 medium Vidalia onions cup olive oil teaspoon coarsely ground black pepper Preheat the oven to 350 degrees. Peel the onions and cut them into wedges about 1/2 inch thick at the widest part. Wash and dry the peppers. To cut a pepper, slice of the top and set aside. Remove the inside seeds and as…

Red Rice with Scallions and Corn

Makes 4 servings 1 cup red rice cup scallions (white ends only) cup corn 1 cups no added salt chicken broth 1 tablespoon olive oil 1/8 teaspoon black pepper Preheat oven to 350 degrees. Rinse the rice. In the bottom of an oven ready 12-inch round pot, place the olive oil. Cook on medium heat until the oil is hot. Add the scallions and corn and cook for…

Tropical Grilled Chicken Breasts with Papaya

Makes 4 servings 4 boneless skinless chicken breasts, not pounded cup olive oil 1 teaspoon cumin seed 1 teaspoon cilantro seed 1 teaspoon chili powder 1 medium papaya 4 ounces lime juice 2 limes Prepare a hot grill. Combine the olive oil, chicken and spices in a shallow pan. Mix thoroughly so that the chicken is well covered with spices. …

Broiled Salmon

[IMGCAP(1)] Makes 4 Servings, 4 ounces each 1 pound raw salmon fillet (preferably wild salmon) 1 tablespoon light mayonnaise 1 tablespoon paprika 2 ounces lemon juice Add 1 cup of water to the bottom of a broiling pan. Place salmon on the top of the broiling pan. Spread the mayonnaise over the salmon evenly. Sprinkle the paprika over the prepared salmon. Broil in the upper half of the oven for about…

Apple Cinnamon Steel Cut Oatmeal

[IMGCAP(1)] Makes 4 servings Equipment: Double Boiler 1 cup steel cut oats 1 medium apple with skin 1 tablespoon ground cinnamon 1 cup nonfat milk In the top half of a double boiler, place the oats and 4 cups of water. Fill the bottom half with water. Be sure not to overfill. Turn the heat to medium high. Cook for 15 minutes stirring occasionally. Cut the apple into 1/2 inch wedges…

Curried Leek-Vegetable Soup

Makes 8 servings 1 cup tomato sauce 1 medium leek, chopped (green and white parts) 1 medium carrot, sliced 2 stalks celery, sliced 2 medium zucchinis, sliced 2 teaspoons curry powder teaspoon red chili pepper flakes 2 tablespoons fresh cilantro, chopped (or 1 teaspoon dried) …

Oat Bran and Cranberry Muffins

Makes 12 Servings, one muffin per serving 2 cup raw oat bran cup packed brown sugar 1 tablespoon baking powder 1 tablespoon sugar 2 tablespoons ground cinnamon 2 tablespoons safflower oil 2 large egg whites cup non-fat milk cup natural unsweetened applesauce 1 cup dried cranberries …

Edamame and Bok Choy Rice Bowl

Makes 4 servings 3 cups brown rice, cooked 1 tablespoon sesame oil 1 red bell pepper, sliced 2 cups frozen edamame (shelled) 6 ounces (about 5 heads) baby bok choy, coarsely chopped 2 tablespoons reduced-sodium soy sauce Cook brown rice in pot or rice cooker according to package directions. While rice is cooking, heat sesame oil in a saut pan, skillet, or wok. Add sliced bell pepper and edamame, and saut…

Greek Yogurt Breakfast Parfait

[IMGCAP(1)] Makes 1 Serving 5 ounces plain Greek yogurt 1 tablespoon ground flaxseed 2 tablespoons frozen or fresh blueberries teaspoon clover honey Combine all ingredients in a bowl and serve. Nutritional information per serving: 150 calories, 2. 5 g fat, 0 g saturated fat, 0 mg cholesterol, 60 mg sodium, 17 mg carbohydrates, 3 g fiber, 17 g protein.…