Vegetarian

Trail Mix

[IMGCAP(1)] Makes 15 servings 1 cup walnuts 1 cup unsalted pistachio nuts 1 cup dried cranberries 1 cup unsalted almonds 1 cup unsalted pepitas (also known as roasted pumpkin seeds) Combine all ingredients in an air tight container. Nutritional information per serving: 200 calories, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 14 g carbohydrates, 4 g fiber, 6 g protein.…

Egg White Omelet with Vegetables and Cheese

[IMGCAP(1)] Makes 1 serving 4 large egg whites cup orange or yellow pepper diced 4 cherry tomatoes diced cup raw baby spinach leaves ounce soft goat cheese 2 tablespoons 1% milk Spray a 10" non-stick frying pan with olive oil pam spray. …

Sriracha Sesame-Tofu Sandwich

[IMGCAP(1)] Makes 4 servings 1 (15-ounce) package extra-firm tofu 2 tablespoons reduced-sodium soy sauce 1 clove garlic, minced 1 teaspoon ginger, minced 1 teaspoon sriracha sauce (more or less to taste) 1 teaspoon toasted sesame seeds 4 slices whole-grain baguette (about 1 ounce each) cup green and red baby lettuce leaves 4 slices tomato …

Garlic and Mustard Dressing

[IMGCAP(1)] Makes 5 servings cup olive oil cup red wine vinegar 3 tablespoons Dijon style mustard 1 garlic clove Pinch of ground black pepper Using a garlic press, press one clove of garlic into a jar. Add the olive oil, vinegar, pepper, and mustard. Shake and serve. …

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 …

Tofu-Mushroom Tacos

[IMGCAP(1)] Makes 8 tacos (1 taco per serving) 8 ounces extra-firm tofu, drained 1 teaspoon extra-virgin olive oil 1 cups mushrooms, finely chopped 2 green onions, diced 1 clove garlic, minced cup plus 2 tablespoons homemade or low-sodium prepared salsa, divided 1 teaspoon reduced-sodium taco seasoning 1 teaspoon reduced-sodium soy sauce 1 (15-ounce) can (1 cup) unsalted black beans, rinsed, drained 8 small (6-inch) whole-grain tortillas 2 cups leafy green lettuce…

Tomato Sauce

[IMGCAP(1)] Makes 12 servings about 1 cup each This is a simple, excellent tomato sauce with only 32 mg of sodium. Be sure to use San Marzano tomatoes, which can be found at most supermarkets. 4 28-ounce cans of Italian plum peeled tomatoes 4 peeled whole garlic cloves cup olive oil 2 pepperoncino (or substitute crushed red pepper flakes, to taste) 1 teaspoon coarsely ground black pepper cup fresh, washed…

Guacamole

[IMGCAP(1)] Makes 4 servings 3 ripe avocados cup fresh cilantro 6 cherry tomatoes 3 ounces of lime juice 1 tablespoon olive oil Finely chop the garlic and cilantro. Cut the tomatoes into 4 small sections. Peel the avocado. Add the avocado, garlic, tomato, cilantro, lime juice and olive oil in a bowl. Using a potato masher, mash the avocado until it is chunky (not smooth) and the ingredients are well…

Roasted Green Beans and Pine nuts with Tzatziki

Makes 4 servings 1 clove garlic 20 cherry tomatoes 1 tablespoons olive oil 1 pound green beans 2 tablespoons pine nuts 8 servings tzatziki Preheat oven to 400 degrees. Slice the garlic clove into razor thin slices. In a shallow baking dish place olive oil, garlic, green beans, tomatoes, and pine nuts. Cook for 10 minutes. Place the tzatziki at the bottom of a serving bowl. Pour the hot green…

Roasted Sweet Potatoes

[IMGCAP(1)] Makes 4 servings 4 medium sweet potatoes 2 tablespoons olive oil teaspoon black pepper 2 teaspoons ground nutmeg Preheat oven to 425 degrees. Peel the potatoes. Cut them into 1/2 inch slices and set aside. Toss the sweet potatoes, olive oil, pepper and nutmeg in a bowl. Transfer to a jelly roll or sheet pan and bake at 425 degrees for 30 minutes, then at 300 degrees for 10…

Lentil Patties with Basil-Arugula Cashew Cream

[IMGCAP(1)] Makes 10 patties For Lentil Patties: 1 cup small green lentils, dry 3 cups low-sodium vegetable broth 1 tablespoon chia seeds 2 medium carrots, finely shredded 1 medium yellow potato, finely shredded 4 green onions, finely chopped cup finely chopped arugula 2 tablespoons finely chopped basil 1 clove garlic, minced 1 teaspoon Dijon mustard cup old-fashioned oats, dry 1/3 cup whole-grain bread crumbs 1 teaspoon reduced-sodium…

Fancy Fruit Salad

[IMGCAP(1)] Makes 6 servings 1 cup green or red seedless grapes 1 cup seedless watermelon 1 cup papaya 1 large apple 1 cup pineapple 3 kiwi fruits 1 cup strawberries 1 cup blackberries 1 cup raspberries 6 ounces pineapple, mango, or papaya juice 5 sprigs fresh spearmint leaves …

Tzatziki

[IMGCAP(1)] Makes 4 servings 16 ounces plain Greek non-fat yogurt 1 clove garlic 2 small thin cucumbers 1 tablespoon fresh dill 1 teaspoon olive oil Finely chop the garlic, cucumber, and dill. Add the yogurt to the garlic, cucumber, and dill mixture. Add the olive oil, mix and refrigerate. …

Basic Cashew Cream

[IMGCAP(1)] Makes 12 servings ( cup per serving) 2 cups raw cashews Juice of 1 small lemon 2 cloves garlic (optional, for savory recipes) Pinch of white pepper (optional, for savory recipes) 1 tablespoon agave or coconut maple sugar (optional, for sweet recipes) 1 teaspoon vanilla (optional, for sweet recipes) …

Eggplant Yogurt Spread

[IMGCAP(1)] Makes 24 servings, 2 tablespoons per serving 2 large eggplants 6 medium or 3 large garlic cloves 16 ounces plain Greek yogurt tablespoon olive oil teaspoon ground black pepper 1 ounce lemon juice Pre-heat the oven to 450 degrees. Wash and dry 2 large eggplants. Peel and slice 6 garlic cloves. Each slice should be 1/4 " thick. With a sharp knife, cut an opening in the skin…

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 …