Foodie Friday: Sweet Potato Salad

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

21 Day Fix Approved: Grilled Corn with Chili, Cheese and Lime

Ingredients

• Hot water
• 4 ears of corn, husks removed
• 2 tsp. olive oil
• Sea salt (or Himalayan salt) (to taste; optional)
• ¼ cup crumbled queso fresco (or feta cheese)
• ¼ tsp. cayenne pepper
• 1 medium lime, cut into 4 wedges

Instructions

1. Preheat grill to medium.
2. Bring large pot of water to boil; add corn. When water returns to a boil, remove corn. Drain well.
3. Brush corn with oil. Season with salt if desired.
4. Place corn on grill, turning frequently, for about 4 minutes, or until corn kernels are browned. Remove from grill.
5. Sprinkle corn with cheese and cayenne pepper. Serve immediately with lime wedges.

Foodie Friday: Watermelon and Feta Salad with Mint

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about 1 cup each

Ingredients:
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
1 dash hot pepper sauce (like Tabasco) (optional; to taste)
3½ cups cubed watermelon
2/3 cup crumbled feta cheese (about 2½ oz.)
3 Tbsp. chopped sweet onion (like Maui or Vidalia)
1/3 cup chopped fresh mint leaves

Preparation:
1. Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
2. Combine watermelon, cheese, onion, and mint in a large serving bowl.
3. Drizzle with dressing; toss gently to blend.

Foodie Friday: Sliced Peach and Heirloom Tomato Salad

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 tsp. extra virgin olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped mint (or basil, chives, or parsley)
¼ tsp. sea salt
¼ tsp. ground black pepper
4 medium ripe peaches, sliced
4 medium heirloom tomatoes, sliced into wedges
2 Tbsp. crumbled feta cheese

Preparation:
1. Combine oil, vinegar, mint, salt, and pepper in small bowl; whisk to blend. Set aside.
2. Arrange peaches and tomatoes on a large serving platter.
3. Drizzle evenly with dressing.
4. Top evenly with cheese.

Foodie Friday: Arugula Salad with Peaches and Mozzarela

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 cups arugula (or mixed salad greens)
2 medium ripe peaches, sliced
1 oz. fresh mozzarella cheese, thickly sliced
1 Tbsp. extra-virgin olive oil
3 Tbsp. balsamic vinegar

Preparation:
1. Place arugula on a large serving plate.
2. Top with peaches and cheese.
3. Drizzle salad evenly with oil and vinegar.
4. Serve immediately.

Ground Turkey Wraps

Total Time: 19 min.
Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 8 servings, 2 wraps each

Ingredients:
1 tsp. olive oil
1 lb. raw 93% lean ground turkey breast
½ medium red onion, chopped
½ medium red or green bell pepper, chopped
1 clove garlic, finely chopped
1 green onion, chopped
⅔ cup chopped water chestnuts
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. seasoned rice vinegar
2 Tbsp. chopped fresh cilantro
1 large head of lettuce (like red leaf, romaine, or bibb), separated into leaves

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add turkey, onion, and bell pepper; cook, stirring frequently, for 4 to 6 minutes, or until turkey is cooked through and onion is translucent.
3. Add garlic, green onion, water chestnuts, soy sauce, and vinegar; cook, stirring occasionally, for 2 to 3 minutes, or until most of the liquid has evaporated.
4. Add cilantro; mix well. Remove from heat.
5. Evenly spoon mixture onto lettuce leaves; wrap the leaves around mixture, and eat!

Greek Zucchini Salad

Greek Zucchini Salad in a Mason Jar

Total Time: 25 min.
Prep Time: 25 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 medium zucchini
½ ripe medium avocado, cut into cubes
¼ cup reduced-fat (2%) plain yogurt
1 clove garlic, finely chopped
1 shallot, finely chopped (or 2 Tbsp. red onion)
2 Tbsp. fresh lemon juice
2 Tbsp. chopped fresh parsley
½ cup sliced celery
½ cup thinly sliced red bell peppers
½ cup thinly sliced red onion
½ cup sliced cucumber
6 cups shredded spinach
½ cup halved cherry tomatoes
¼ cup crumbled feta cheese
¼ cup pitted Kalamata olives

Preparation:
1. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard core. Cut slices lengthwise into ½- inch ribbons. Set aside.
2. Place avocado, yogurt, garlic, shallot, lemon juice, and parsley in a blender; cover. Blend until smooth. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer celery, bell peppers, onion, cucumber, spinach, tomatoes, cheese, olives, and zucchini on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Spring Salad with Peas and Radishes

Spring Salad with Peas and Radishes

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 2 min.
Yield: 4 servings

Ingredients:
Hot water
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
2 cups fresh shelled peas
1 head Bibb lettuce (or arugula), washed, patted dry, leaves torn
¼ cup coarsely chopped fresh mint
1 cup thinly sliced radishes
2 Tbsp. shaved pecorino Romano cheese (optional)

Preparation:
1. Bring water to a boil in medium saucepan.
2. Combine lemon juice, oil, salt, and pepper in a small bowl; whisk to blend. Set aside.
3. Add peas to water; cook for 1 to 2 minutes. Drain.
4. Plunge peas into ice water for about 10 minutes, or until peas are cold; drain again. Set aside.
5. Combine lettuce and mint in a large serving bowl; mix well.
6. Top with peas, radishes, and cheese. Drizzle with dressing; toss gently to blend.
7. Divide evenly between four serving plates.

Homemade Croutons with Parmesan and Herbs

Homemade Croutons with Parmesan and Herbs

Total Time: 30 min.
Prep Time: 5 min.
Cooking Time: 25 min.
Yield: 4 servings, about ⅓ cup each

Ingredients:
Nonstick cooking spray
4 slices whole-grain bread, crust removed, cut into 1-inch cubes
1 tsp. dried parsley (or basil, or oregano)
½ tsp. garlic powder
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
¼ cup shredded Parmesan cheese, divided use

Preparation:
1. Heat oven to 300° F.
2. Lightly coat baking sheet with spray; set aside.
3. Combine bread, parsley, and garlic powder in a medium bowl; mix well. Season with salt and pepper if desired.
4. Spread bread mixture in an even layer on baking sheet. Top with any seasoning mixture remaining in the bowl. Lightly coat bread with spray. Sprinkle with half of cheese.
5. Bake for 10 minutes, or until crisp and golden brown. Turn bread pieces over.
6. Sprinkle with remaining cheese. Bake for an additional 10 to 15 minutes, or until crisp and golden brown.
7. Store in an air-tight container.

Vegetarian Pizza Salad

Vegetarian Pizza Salad

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 tsp. olive oil
1 Tbsp. red wine vinegar
1 Tbsp. tomato sauce, no sugar added
½ tsp. dried oregano
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup fresh arugula
1 cup romaine lettuce
10 fresh basil leaves, torn into pieces
½ cup halved cherry tomatoes
¼ medium green bell pepper, sliced
¼ medium onion, sliced
¼ cup sliced mushrooms
5 black olives, sliced
2 bocconcini (small mozzarella balls) (about 1 oz.)
1 pinch crushed red pepper (optional)

Preparation:
1. To make dressing, combine oil, vinegar, tomato sauce, and oregano in a small bowl; whisk to blend. Season with salt and pepper if desired. Set aside.
2. Combine arugula, romaine, basil, tomatoes, bell pepper, onion, mushrooms, and dressing in a large serving bowl; toss gently to blend.
3. Top with bocconcini and crushed red pepper (if desired); serve immediately.

Avocado Egg Toast Salad

Avocado Egg Salad Toast

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 large hard-boiled eggs, coarsely chopped
1 ripe medium avocado, slightly mashed
2 Tbsp. fresh lemon juice
½ tsp. sea salt (or Himalayan salt)
4 slices low-sodium sprouted whole-grain bread, toasted
1 cup watercress

Preparation:
1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.
2. Spread ¼ of egg mixture onto each slice of toast.
3. Top evenly with watercress.

Foodie Friday: Spinach, Tomato and Quinoa Casserole

Total Time: 40 min.

Prep Time: 15 min.

Cooking Time: 25 min.

Yield: 5 servings

Ingredients:

Nonstick cooking spray

2½ cups cooked quinoa

8 large eggs, lightly beaten

¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)

4 cups raw spinach

1 cup cherry tomatoes, halved

½ cup finely chopped basil

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:

1. Heat oven to 375° F.

2. Lightly coat 9×12-inch baking dish with spray. Set aside.

3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.

4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Foodie Friday: Zucchini, Ham and Cheese Quinoa Cups

 

Zucchini, Ham, and Cheese Quinoa Cups

Total Time: 39 min.
Prep Time: 24 min.
Cooking Time: 15 min.
Yield: 8 servings, 2 each

Ingredients:
Nonstick cooking spray
2 cups cooked quinoa
2 large eggs, lightly beaten
2 large egg whites (¼ cup)
1 cup shredded zucchini (about 1 medium)
1 cup shredded sharp cheddar cheese
2 Tbsp. grated Parmesan cheese
½ cup diced lean ham
¼ cup finely chopped parsley
2 medium green onions, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat oven to 375° F.
2. Lightly coat two regular twelve-cup muffin tins with spray. Set aside.
3. Combine quinoa, eggs, egg whites, zucchini, cheddar cheese, Parmesan cheese, ham, parsley, and green onions in a large bowl; mix well. Season with salt and pepper, if desired.
4. Evenly pour quinoa mixture into muffin cups.
5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of cups comes out clean.

Tasty Thursday: Teriyaki Salmon Bites

Total Time: 1 hr. 15 min.

Prep Time: 10 min.

Cooking Time: 5 min.

Yield: 6 servings

Ingredients:

¼ cup reduced sodium soy sauce

2 Tbsp. water

1 thin slice fresh ginger, finely chopped

1 clove garlic, finely chopped

1 Tbsp. raw honey

1 lb. raw salmon, cut into 1-inch cubes

1 Tbsp. coconut oil

1 tsp. sesame seeds

1 green onion, thinly sliced (for garnish; optional)

Preparation:

1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.

2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.

3. Heat oil in a medium saucepan over medium heat.

4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.

5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Touchdown Tuesday: Buffalo Chicken Tenders Recipe

Total Time: 50 min.

Prep Time: 5 min.

Cooking Time: 15 min.

Yield: 4 servings

Ingredients:

4 Tbsp. hot pepper sauce (like Frank’s), divided use

2 Tbsp. white vinegar

1 tsp. garlic powder

1 tsp. paprika

1 dash cayenne pepper (to taste; optional)

1 lb. raw chicken tenders

¼ cup nonfat plain yogurt

1 Tbsp. crumbled blue cheese

4 medium celery stalks, cut into sticks

Preparation:

1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.

2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.

3. Preheat oven to 375° F.

4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.

5. Combine yogurt and cheese in a small bowl; mix well. Set aside.

6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.

7. Serve chicken with dip and celery.

Super Bowl Countdown Begins: Spinach and Cheese Stuffed Mushrooms

Total Time: 47 min.

Prep Time: 15 min.

Cooking Time: 32 min.

Yield: 12 servings, 2 mushrooms each

Ingredients:

2 tsp. olive oil

24 large mushrooms, cleaned, stems removed and finely chopped

½ medium onion, finely chopped

3 cups raw baby spinach

4 cloves garlic, finely chopped

1 dash crushed red pepper

½ tsp. finely chopped fresh rosemary

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

½ cup part-skim ricotta cheese

½ cup shredded mozzarella cheese

Preparation:

1. Preheat oven to 350° F.

2. Heat oil in a large skillet over medium-high heat.

3. Add mushroom stems, onion, and spinach; cook, stirring frequently, for 5 to 6 minutes until tender.

4. Add garlic, red pepper, and rosemary. Season with salt and pepper (if desired); cook, stirring frequently, for 1 minute.

5. Add ricotta cheese; mix well.

6. Evenly fill mushrooms with spinach mixture.

7. Place mushrooms on a large baking sheet. Evenly top with mozzarella cheese. Bake for 20 to 25 minutes, or until bubbly.

Foodie Friday: Salad In A Jar

Total Time: 20 min.

Prep Time: 20 min.

Cooking Time: None

Yield: 4 servings

Ingredients:

½ cup red wine vinegar

4 tsp. olive oil

2 Tbsp. country-style Dijon mustard

2 Tbsp. finely chopped tarragon

1 cup thinly sliced celery

8 oz. cooked chicken breast, boneless, skinless, cut into ½-inch cubes

1 cup red grapes

4 cups fresh spinach

¼ cup walnut halves

Preparation:

1. Combine vinegar, oil, mustard, and tarragon in a small bowl; whisk to blend. Evenly divide dressing between 4 half-pint Mason jars. Set aside.

2. Evenly layer celery, chicken, grapes, spinach, and walnuts on top of dressing in jars.

3. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Variations:

Almonds – Substitute sliced, toasted almonds for walnuts

Apples – Substitute ½ cup apples tossed in 1 tsp. fresh lemon juice for ½ cup grapes

Curry Dressing – Substitute ¼ cup reduced fat (2%) plain Greek yogurt and ½ tsp. curry powder for red wine vinegar, mustard, and tarragon

Watercress – Substitute watercress for spinach

Searching for a Side Dish? Try Roasted Broccoli with Peanuts

Total Time: 35 min.

Prep Time: 15 min.

Cooking Time: 20 min.

Yield: 4 servings, about ¾ cup each

Ingredients:

1 bunch broccoli (about 1½ lbs.)

2 tsp. olive oil, divided use

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

¼ cup raw peanuts

1 Tbsp. brown rice vinegar

2 Tbsp. nutritional yeast

1 medium green onion, thinly sliced

Preparation:

1. Preheat oven to 450° F.

2. Separate broccoli florets from stems. Coarsely chop florets. Set aside. Peel stems and slice on a diagonal.

3. Combine broccoli stems and 1 tsp. oil in a medium bowl. Season with salt and pepper if desired; mix well. Place on baking sheet. Bake for 10 minutes.

4. Add chopped broccoli florets, peanuts, and remaining 1 tsp. oil to baking sheet; mix well. Bake for 5 to 10 minutes, or until stems are tender crisp.

5. Place broccoli mixture in a medium bowl. Add vinegar and yeast; mix well.

6. Garnish with green onion; serve immediately.

Spicy Butternut Squash Recipe

Total Time: 1 hr.

Prep Time: 15 min.

Cooking Time: 45 min.

Yield: 6 servings

Ingredients:

2 Tbsp. olive oil

3 medium onions, chopped

4 cloves garlic, finely chopped

1 medium butternut squash, peeled, seeded, cut into 1-inch pieces

5½ cups low-sodium, organic vegetable broth

1 tsp. crushed red pepper

3 fresh thyme sprigs, leaves removed and chopped, stem discarded, divided use

Sea salt and ground black pepper (to taste; optional)

6 tsp. nonfat plain yogurt

Preparation:

1. Heat oil in large sauce pan over medium-high heat. Add onions; cook, stirring frequently, for 8 to 10 minutes, or until translucent.

2. Add garlic; cook for 1 minute, or until tender.

3. Add squash, broth, and red pepper. Bring to a boil. Reduce heat; gently boil, covered, for 25 to 30 minutes, or until squash is soft. Remove from heat.

4. Place soup in a blender or food processor, in 4 or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.

5. Return soup to sauce pan over medium heat. Add 1 tsp. thyme; cook, stirring constantly, until soup is hot.

6. Season with salt and pepper if desired.

7. Ladle soup into 6 serving bowls. Garnish each with 1 tsp. yogurt, and sprinkle all with remaining 2 tsp. thyme.

Veggie Lasagna Recipe

Total Time: 2 hrs. 7 min.

Prep Time: 20 min.

Cooking Time: 1 hr. 47 min.

Yield: 12 servings

Ingredients:

1 lb. dry whole grain lasagna pasta

Hot water

1 tsp. olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

1 medium carrot, shredded

4 cloves garlic, chopped

3 cups + 2 Tbsp. tomato sauce, no sugar added, divided use

2 Tbsp. finely chopped fresh basil

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

2 cups fresh baby spinach, chopped

1 cup part-skim ricotta cheese

1 cup shredded part-skim mozzarella cheese

¼ cup grated Parmesan cheese

Nonstick cooking spray

Preparation:

1. Preheat oven to 350° F.

2. Cook pasta in water according to package directions. Drain. Set aside.

3. Heat oil in medium saucepan over medium-high heat.

4. Add onion, bell pepper, and carrot; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.

5. Add garlic; cook, stirring frequently, for 1 minute.

6. Add 3 cups tomato sauce and basil. Season with salt and pepper if desired; cook over low heat, stirring occasionally, for 30 minutes.

7. Combine spinach and ricotta cheese in a medium bowl; mix well. Set aside.

8. Combine mozzarella and Parmesan cheeses in a small bowl; mix well. Set aside.

9. Lightly coat a 4-quart (or 13 x 9-inch) rectangular baking dish with spray; place remaining 2 Tbsp. tomato sauce in the bottom. Top with a layer of pasta, one fourth vegetable mixture, one third spinach mixture, and one fourth cheese mixture. Repeat twice. Top with pasta, vegetable mixture, and cheese mixture. Cover with aluminum foil.

10. Bake for 45 minutes. Remove foil. Bake for 10 to 15 minutes, or until hot and bubbly.

11. Let sit for 5 minutes before cutting.

Tips:

• No-boil lasagna pasta is available in many markets, and can make preparation really easy.

• Add ½ cup water with 3 cups tomato sauce if using no-boil pasta.