Recipe: Tofu Stir Fry
Makes 10 servings
Preparation time: 20-30 minutes

INGREDIENTS

• 1 or 2 boxes of extra firm tofu
  
• 2 red peppers
  
• 2 onions
  
• 2 heads of broccoli
  
• 1 bottle of olive oil
  
• 1 container of minced garlic
  
• 1 box of rinsed quinoa
  
• 1 container of tamari sauce
  
• 1 large container of vegetable broth

DIRECTIONS

To begin this recipe, you need to prepare the quinoa and tofu first. For the quinoa, soak it for five or more minutes. Place it in a fine sieve or colander lined with cheesecloth.  Rinse thoroughly in warm water for 3-4 minutes. You can skip this step if you have purchased pre-rinsed quinoa. Place two parts liquid (vegetable broth) and one part quinoa in a pot and bring to a boil. Reduce heat and simmer for 12 – 15 minutes. Like rice, the quinoa is ready when the water is absorbed. Remove from heat and allow to sit covered for 5 minutes. Fluff with fork before serving. While the quinoa is cooking, cut up tofu into cubes, and let it marinate in olive oil and any other spice you'd like. Next, cut up the peppers, onions, and broccoli into desired sizes. Put some olive oil and garlic into a pan and begin to heat up. Begin to sauté the vegetables, and when they are almost finished, add the tofu until lightly browned. Tamari sauce can be added at this point if desired. Remove from heat, serve over quinoa, and enjoy!

Recipe: Grilled Mango Chutney
Serves 4

INGREDIENTS

• 1/4 cup feta cheese
  
• 2 tablespoons fat-free blue cheese dressing
  
• 2 whole roasted red peppers, divided in half, with each half cut into strips
  
• 4 teaspoons olive oil
  
• Freshly ground black pepper, to taste
  
• 2 tablespoons chopped fresh basil plus 4 small leaves for garnish

DIRECTIONS

• In a small bowl, combine the feta cheese and the blue cheese dressing. Stir to mix evenly.
  
• Arrange the equivalent of 1/2 red pepper in the center of 4 small serving plates.
• Drizzle each serving with 1 teaspoon olive oil and 1 tablespoon of the feta cheese-blue cheese mixture.
• Sprinkle black pepper and 1/2 tablespoon chopped basil over the salad.
• Garnish each with a basil leaf and serve at room temperature.

NUTRITIONAL ANALYSIS
(per serving)

• Calories 91
• Cholesterol 8 mg
  
• Protein 2 g
• Sodium 195 mg
  
• Carbohydrate 7 g
• Fiber 1.5 g
  
• Total fat 7 g
• Potassium 145 mg
  
• Saturated fat 2 g
• Calcium 52 mg
  
• Monounsaturated fat 4 g

Recipe: Hummus

Makes 3 cups

INGREDIENTS

• 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
  
• 1 tablespoon extra-virgin olive oil
  
• 1/4 cup lemon juice
  
• 2 garlic cloves, minced
  
• 1/4 teaspoon cracked black pepper
  
• 1/4 teaspoon paprika
  
• 3 tablespoons tahini (sesame paste)
  
• 2 tablespoons chopped Italian flat-leaf parsley

DIRECTIONS

• In a blender or food processor, add the garbanzos.
• Process to puree.
• Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley.
• Blend well.
• Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread.
• Serve immediately or cover and refrigerate until ready to serve.

NUTRITIONAL ANALYSIS
(per serving)

• Serving size: 2 tablespoons
• Calories 48
• Protein 2 g
• Carbohydrate 6 g
• Total fat 2 g
• Saturated fat < 1 g
• Monounsaturated fat 1 g
• Cholesterol 0 mg
• Sodium 106 mg
• Fiber 2 g
• Potassium 15 mg
• Calcium 15 mg

Recipe: Breakfast Burrito

Serves 1

INGREDIENTS

• 1/2 cup chopped tomato
  
• 2 tablespoons chopped onion
  
• 1/4 cup canned corn
  
• 1/4 cup egg substitute
  
• 1 flour tortilla, 6 inches in diameter
  
• 2 tablespoons salsa

DIRECTIONS

• In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

• To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

NUTRITIONAL ANALYSIS
(per serving)

• Serving size: 1 burrito
• Calories 231
• Protein 12 g
• Carbohydrate 34 g
• Total fat 5 g
• Saturated fat 1 g
• Cholesterol 1 mg
• Sodium 519 mg
• Fiber 4 g
• Potassium 525 mg
• Calcium 91 mg
  

Recipe: Banana-Cranberry Muffins

Serves 12

INGREDIENTS

• 2 extra-ripe, large bananas peeled
  
• 1 cup Fiber One cereal
  
• 1/3 cup milk
  
• 2 eggs
  
• 1/2 cup splenda/mix brown sugar
  
• 1/2 cup applesauce (for decreasing oil content)
  
• 1 tsp vanilla
  
• 1 1/4 cup whole wheat flour
  
• 2 tsp baking powder
  
• 1 tsp ground cinnamon
  
• 1/2 tsp salt
• *optional:  add a few squirts of sugar-free maple syrup, walnuts, flaxseeds, and dried cranberries

DIRECTIONS

• Puree bananas in blender. In a small bowl, mix cereal and milk to soften.  Add cereal mix to blender along with eggs, sugar, applesauce and vanilla.  Blend and stir until well mixed.  In large bowl, combine remaining ingredients.  Pour in banana mix.  Stir until just blended.  Pour into greased 2.5 inch muffin cups.  Bake @ 350 degrees for 25-30 minutes. Makes 12 muffins!
  

Recipe: Penne with Greens & Pine Nuts

Serves 4

INGREDIENTS

• 2 tbsp. olive oil
  
• 1 large chopped red onion
  
• 2 cloves minced garlic
  
• 1 lb of swiss chard
  
• 1/2 bunch of kale
  
• 1/4 cup golden raisins
  
• 1/4 cup pine nuts
  
• salt and pepper to taste
  
• 1 lb penne

DIRECTIONS

• Bring a large pot of water to a boil.  In a frying pan over medium-high heat, warm the oil.  Add onion until translucent (4 min.).  Add garlic and cook, stirring often.  Add the chard and kale and stir until wilted (4 min.).  Reduce the heat to medium, add 1/2 cup of water, and cover the pan.  Cook until the greens are tender-crisp, about 15 minutes.  Stir in the raisins and nuts and remove from heat.  Add the pasta to boiling water, and cook until al dente.  Drain and leave about 1/2 cup of pasta water.
  Add as much of the pasta water to the sauce and toss to combine.  Serve!
  

Recipe: Homemade Pasta Sauce

INGREDIENTS

• Minced garlic (to taste)
  
• Yellow, green, orange, red peppers (all, none, or one!)
  
• Cilantro (to taste)
  
• Apple cider vinegar (about 1-2 tbsp)
  
• Extra virgin olive oil (1-2 tbsp)
  
• 1/2 can of diced tomatoes (look for reduced sodium)
  
• White or red onion, chopped, to taste

DIRECTIONS

• Spray a pan with cooking spray, dump all the ingredients into the pan over medium --> medium-high heat, and stir until simmering.  Works best if ingredients have been left to marinade for several hours.
  

Recipe: Asparagus Milanese

Serves 4

INGREDIENTS

• 1 lb. asparagus, ends trimmed
  
• 2 tbsp. unsalted butter (for a healthier choice, use cooking spray instead of butter)
  
• 4 eggs
  
• salt and freshly ground pepper
  
• 1 tbsp. minced shallot
  
• 2 tbsp. panko or fresh breadcrumbs

DIRECTIONS

• Steam the asparagus by filling a frying pan with 1 inch of water and bring to a boil. 
• Add the asparagus, cover, and cook until bright green and tender crisp (3-4 minutes).   
• Drain and divide the asparagus among 4 plates. 
• In the same pan over medium heat, melt the butter (spray cooking spray). 
• Break each egg into the pan and cook until whites and yolks are set (4 min.). 
• Place one egg on top of each serving of asparagus.  
• Add shallot and panko to the pan and sauté until the crumbs are golden, about 2 min.
  
• Sprinkle over eggs. 
• Season to taste with salt and pepper.   Eat!

Recipe: Black Bean Salsa

Serves 16 (makes 6 cups)

INGREDIENTS

• 2 - 15 oz cans Black Beans, drained
• 1 - 11 oz can Mexicorn, drained
• 1 - 7 oz can Whole Kernel Corn, drained
• 2 - Tomatoes, seeded & chopped
• 2 - Ripe Haas Avocados, peeled & chopped
• 1 - Purple Onion, chopped
• 1/8 - 1/4 cup fresh Cilantro, chopped
• 3 - 4 tablespoons Olive Oil
• 1 tablespoon Red Wine Vinegar
• 1 teaspoon Salt
• 1/2 teaspoon Pepper

DIRECTIONS

• Combine all ingredients in a large bowl. 
• Cover and Chill.
• Garnish, if desired, with avocado slices and/or cilantro.
• Serve with Tortilla Chips.   
• Enjoy!

Recipe: Quesadilla

Serves 16

INGREDIENTS

• 4-ounce can diced green chili peppers, drained   
• Half a small onion, diced
• 1/4 teaspoon ground cumin
  
• 8 10-inch fat-free whole-wheat tortilla
  
• 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

DIRECTIONS

• In a bowl, combine peppers, onion and cumin.
• Sprinkle each tortilla with cheese, using 1/4 cup cheese on each.
• Divide pepper mixture among tortillas, spreading it over cheese.
• Roll up each tortilla and put in greased 9-by-13-inch baking pan.
• Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts.
• Remove foil.
• Turn oven to broil.
• Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned.
• Cut each tortilla into 4 pieces.
• Serve with your favorite salsa for dipping.
  

NUTRITIONAL ANALYSIS
(per serving)

• Serving size: 2 pieces
  
• Calories 103    
• Cholesterol 10 mg
  
• Protein 6 g    
• Sodium  200 mg
  
• Carbohydrate 16 g    
• Fiber 6 g
  
• Total fat 3 g    
• Potassium  38 mg
  
• Saturated fat 1.5 g  
• Calcium 119 mg
  
• Monounsaturated fat     0.5 g