Recipes

Soups
Salads
Entrees
Sides
Desserts /Baked Goods

Soups

Morocco Lentil Soup
Serves 4-6

1 cup Lentils
3 Tbls. chopped fresh Coriander Leaves
1 large ripe Tomato, peeled or ½ cup canned Italian plum tomatoes, with juice
1 Tsp. Ground Ginger chopped
1 Tsp. Turmeric
1 Tsp. Sweet Paprika
1 cup chopped onions
1 Tsp. Freshly Ground pepper
½ c. chopped Kale Salt to taste
3 Garlic Cloves, chopped
5 cups Water
1 Bay Leaf
1 ½ Tsp. Ground Cumin
4 Tbsp. chopped Fresh Parsley

· Combine all the ingredients except the cumin in a large saucepan with the water.

· Bring to a boil and simmer on low, covered, for 1 ½ hours.

· Discard the bay leaf.

· Remove 1 cup of soup to puree it.

· Puree it and return to pan, heat through, sprinkle cumin on top, and serve hot.

Submitted by NutritionWorks client

Potato Kale Soup
(Though you can use any greens, spinach, Swiss chard, etc.)

4 - 6 potatoes, cubed
8 c. fresh or 4 c. frozen kale
3 carrots, sliced
2 cloves fresh garlic, minced
1 c. cooked garbanzo beans
1/2 to 1 tsp. dried basil
1 tsp. salt
4 c. vegetable broth (I use the powdered kind that you mix in hot water)
4 c. water
1 lg. onion, diced
4 c. or 28 oz can whole tomatoes (I squash them up with my hand first or use chopped tomatoes)
1/2 tsp. garlic powder
1/2 tsp. ground celery seed
1 - 3 Tbs. olive oil

In a large stockpot, simmer onions and fresh garlic in olive oil until tender.
Add carrots, kale and broth and simmer for 20 minutes. Add potatoes. Bring to a boil then simmer until potatoes are soft. Add garbanzoes, tomatoes, and seasonings and simmer an additional 20 or more minutes.

Tomato Soup
Serves 6-8
1 small onion, chopped
3 celery stalks, sliced
1 28-ounce can crushed or ground tomatoes
2 ½ tsp honey or other sweetener
½ tsp paprika
½ tsp basil
¼ tsp pepper
3 cups soymilk
½ tsp salt

Combine the onion, celery, tomatoes, sweetener, basil, paprika and pepper in a pot. Cover and simmer 15 minutes, stirring occasionally.

Transfer to blender in small batches and process until very smooth, adding some of the soymilk to each batch. Add salt to taste, then return the soup to its pot and heat it over a low flame until its steamy.

From Fat Free and Easy by Jennifer Raymond

Salads

Spinach Salad with Honey-Sesame Seed Dressing
Serves 4-6

Dressing:
1 clove garlic - minced
2 Tbls. Honey
2 Tbls. Dijon Mustard
3 Tbs. Orange juice
3 Tbs. White wine vinegar
¼ tsp. salt
black pepper to taste

· Emulsify by shaking in jar with tight lid.

· Refrigerate until just before using.

Salad:
3 large oranges
10 oz. pkg. Spinach or 1 ½ lb. processed loose
4 thin green onions - sliced thin

· Peel and section oranges and remove enough juices to obtain 3 tablespoons for dressing - refrigerate.

· Clean and tear greens into bite-sized pieces. Place into large bowl and refrigerate.

· Just before serving combine all ingredients.

Submitted by NutritionWorks client

Country style potato salad
3 medium sized baking potatoes
1 Cup celery
1/2 cup minced onion
1 cup frozen peas
1 Tbsp prepared mustard
1/2 cup lowfat mayonnaise
1/2 cup nonfat plain yogurt
fresh cracked black pepper to taste
Garnish: lettuce and tomato

Directions:
1. Wash potatoes, leave skin on and cut in bite-size chunks. Place in pan and cover with
Bring to a boil, lower to simmer and cook uncovered until potatoes are tender, about 20
Drain in colander and sprinkle lightly with cold water.
2. In the meantime, put the rest of the ingredients in a large mixing bowl. Drain potatoes add to the bowl. Mix well and refrigerate until ready to use.

Wild Rice Salad
Yields 4 servings

2 cups cooked wild rice or wild rice mix
¼ cup red onions, diced and soaked in cold water
½ cup corn, cooked
½ cup red bell peppers, diced
¼ cup green beans, cooked and diced
¼ cup peas, cooked
2 Tbsp. red wine vinegar
4 Tbsp. frozen apple juice concentrate
3 Tbsp. chopped herbs: parsley, basil, and tarragon
½ cup diced tomatoes
Juice of 1 lime
Black pepper and salt (optional)

Combine all ingredients and serve cold. Enjoy!

White Bean Salad
Beans are a wonderful food. They are high in soluble fiber, which helps to lower your cholesterol and stabilize your blood sugar. They are low in fat and do a great job of filling you up
Make this super easy salad, eat and enjoy!

Serves 4-6
1 15-ounce can white beans, drained and rinsed
1 small red pepper, diced
½ cup finely chopped fresh parsley
1 lemon, juiced (2-3 tablespoons)
2 teaspoons balsamic vinegar
¼ teaspoon garlic powder
¼ teaspoon black pepper

Combine all ingredients in a large bowl. Let stand 10-15 minutes before serving.

From Fat Free and Easy by Jennifer Raymond

Entrees

Sweet Potato and Black Bean Stew
1 medium yellow onion, chopped (about 1 cup)
1 Tbs. chili powder
1 cup orange juice (or less, by taste)
1 Tbs. honey
Salt to taste
2 cans sweet potatotes (about 2 pounds), undrained, cut into 1-inch cubes
1 15-ounce can black beans, drained and rinsed
1 cup water
1 ½ Tbs. cornstarch

· Combine onions, chili powder, orange juice, ¾ cup water, honey, salt and sweet potatoes in a microwave-safe bowl.

· Cover and microwave on high power, stirring once, about 8 minutes. Add beans.

· Blend cornstarch and ¼ cup water and gently stir into the mixture.

· Microwave on high power 5 minutes or until beans are heated through

Submitted by NutritionWorks client

Stuffed Zucchini

Serves 2

1 medium zucchini
¼ c. water
1 small tomato, diced
2 T. diced mushrooms
1 T. mayonnaise (low-fat)
1/8 t. dried tarragon
1 T. Grated (Soy) Parmesan

· Cut zucchini in half, lengthwise. Scoop out pulp, leaving a ¼" shell. Dice pulp and set it aside in a small saucepan.

· Steam zucchini shells, cut side down in small, covered skillet with ¼ c. water - 4 to 5 minutes. Drain and cool. Sprinkle cut side of softened shells with a few grains of salt.

· In a small saucepan, cook diced zucchini 2-3 minutes. Add diced tomato and mushrooms, mayonnaise and tarragon. Mix gently.

· Spoon vegetable mixture into zucchini shells. Broil for 1-2 minutes. Sprinkle with Parmesan. Broil 3-4 minutes more or until the cheese browns slightly.

Source: adapted from Better Homes & Gardens Toaster Oven Cookbook.

Mushroom and Spinach Lasagna
Serves 6

2 cups diced mushrooms
1 cup diced onion
1 tsp. minced garlic
1 10-ounce package frozen chopped spinach
1 c. nonfat ricotta cheese
½ c. liquid egg substitute
¼ c. fresh basil chiffonade
½ t. salt
1/8 tsp. ground nutmeg
½ pound dried lasagna noodles
3 c. nonfat Marinara Sauce
2 ounces (1/2 cup) grated non-fat mozzarella cheese
1 Tbsp. grated non-fat Parmesan cheese

· In a saucepan, combine mushrooms, onion, garlic, and ¼ c. water. Simmer covered until onion is soft, about 5 minutes. Uncover and simmer until liquid evaporates, about 3 minutes.

· Put frozen spinach in a bowl and microwave until hot throughout, about 5 minutes. Do not drain. Transfer to a large bowl and stir in ricotta, egg substitute, basil, salt, nutmeg, and the cooked mushrooms, onion, and garlic. Stir well.

· Preheat oven to 425 degrees F.

· Cook lasagna in a large pot of boiling water until just tender. (Check package for timing.) Drain well. Spread 1 cup marinara sauce in bottom of a rectangular baking dish approximately 8 by 12 inches. Top with a layer of noodles, arranging them side by side without overlapping. (If noodles are sticking to each other, rinse briefly with cold water, then pat dry.) Top with half the filling, spreading it evenly, then another layer of noodles. Spread 2 cups of marinara sauce evenly over the surface. Top with mozzarella and Parmesan. Bake, uncovered, until hot throughout, about 30 minutes. Let stand 10 minutes before slicing.

Submitted by NutritionWorks client

Creamy Bow Tie Primavera

Ingredients:
8 oz. bow tie pasta, uncooked
1 cup broccoli flowerets
1 cup sliced carrots
1 pkg. (8 oz.) fat free cream cheese, cubed
3/4 cup skim milk
1/4 cup (1 oz.) reduced fat parmesan cheese
1/4 cup chopped green onions
1/2 tsp. Italian seasoning
1/4 tsp. garlic powder

Directions:
Prepare pasta as directed on package, adding broccoli and carrots to water during last 5 minutes of cooking time. Drain.

Stir cream cheese, milk, grated topping, onions and seasonings in large saucepan on low heat until smooth.

Add pasta and vegetables; toss lightly. This low fat pasta dish is loaded with vitamin A from the carrots and is a good source of vitamin C and calcium, too!

Nutrition Analysis per serving: Calories 220, Total fat 2 g, Sodium 290 mg, Dietary fiber 2 g.

Source: www.backofthebox.com

Salmon filets
Allow 6 ounces salmon per person
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon

1. Cut the salmon filets into individual portions.
2. Place in a saucepan the carrot, onion, sliced celery, lemon, parsley and bay leaves.
3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the pot to a boil, uncovered.
4. Adjust heat to simmer and let fish cook for 5 minutes.
5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.

Source: Dr Andrew Weil

Vegetables Provencale

This is a colorful, flavorful dish, reminiscent of southern France. Perfect for Spring!

Olive oil spray
1 minced garlic clove
1 Tablespoon tomato paste
1 cup cubed zucchini
1/2 pound cubed eggplant (not peeled)
1 cup cubed ripe tomatoes
1/2 cup chopped red bell pepper
1/4 cup chopped red onion
1/2 cup sliced fresh mushrooms
2 Tablespoons chopped fresh parsley
1 Tablespoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary

Spray a medium-sized frying pan with oil and allow to heat.
Add garlic and sauté for 1 minute.
Stir in tomato paste and immediately add zucchini, eggplant, tomatoes, bell pepper, onions, and mushrooms.
Cover and cook until veggies are tender, approximately 15 minutes.
Combine seasonings and stir into vegetables. Allow to cook for 1 more minute.
Eat while hot or refrigerate until ready to eat.
You can also freeze this dish.

Makes 4 servings

NOTE: Herbes de Provence is a seasoning blend that includes many herbs and spices, including thyme and lavender. You can use 3 Tablespoons of Herbes de Provence to replace the listed
seasonings. Many stores sell this blend with all the other spices.

This recipe is from Vegan Meals For One Or Two by Chef Nancy Berkoff, RD

Sides

Sweet and Sour Carrots
2 lbs. carrots, roughly of equal size, peeled and sliced on diagonal
½ cup diced onion
½ cup diced green pepper
½ cup vinegar
1 can tomato soup
½ cup sugar
1 tsp. each dry mustard, salt and Worcestershire sauce
8-oz. can sliced water chestnuts

· Cook carrots in boiling, salted water for about 8-10 minutes, drain and rinse in cold water to stop cooking.

· Mix rest of ingredients, pour over the carrots and refrigerate several hours or overnight.

Submitted by NutritionWorks client

POTATO APPETIZERS (Serves 10)
Appetizers can be very high fat and high calorie. Try these delightful, easy-to-serve, appetizers as a nutritious start to your meal.

1-pound potatoes
2 Tablespoons olive oil
Salt and pepper to taste
1/2 cup chives or green onions, finely
chopped
1/2 teaspoon paprika
1/2 cup wheat germ

Peel and chop potatoes.
Place potatoes in a pot and cover with water.
Boil until soft.
Mash cooked potatoes with oil, then add seasonings.
Meanwhile, heat oven to 375 degrees.
Shape mix into 1-inch balls.
Mix the paprika and wheat germ together in a dish.
Roll potato balls in paprika and wheat germ mixture until coated.
Place on oiled baking sheet.
Bake at 375 degrees for about 20 minutes.
Let stand on folded paper towels before serving with toothpicks.

Source: www.vrg.org

Desserts / Baked Goods

Warm Apple Crisp
Makes One 9-Inch Round

6 apples, preferably Rome Beauty or Golden Delicious
2 tbls. Apple juice concentrate
1 tbls. Plus 2 tsp. sugar
1 tbls. Cornstarch
2 tsp. lemon juice
½ tsp. cinnamon

Crisp Topping:
2/3 cup rolled oats
1/3 cup Grape-Nuts cereal
1 tbls. Peach jam

· Preheat oven to 375 degrees F.

· Peel, core, and quarter the apples. Cut them into ½-inch pieces.

· In a large saucepan, combine apples, apple juice concentrate, sugar, cornstarch, lemon juice, cinnamon, and 2 cups water.

· Bring to a simmer over moderate heat, adjust heat to maintain a simmer and cook 15 minutes. The syrup should thicken slightly and fall below the level of the apples.

· Make crisp topping: Combine oats (set aside 1 tbls.), Grape-Nuts, and jam in a food processor and process until jam is evenly distributed and mixture has a streusel-like feel.

· Transfer to a bowl and stir in the reserved 1 tbls. Rolled oats.

· Transfer the apples to a 9-inch pie pan.

· Spread the crisp topping evenly over the apples, pressing it lightly into place.

· Bake until apples are bubbly and topping is lightly browned, about 25 minutes.

Serving size: 1/6 of the crisp
Calories: 198
Fat: 1.7 g.
Cholesterol: 0 mg
Carbohydrate: 44.5 g.
Protein: 3.8 g.
Sodium: 34.8 mg.

From Everyday Cooking with Dr. Dean Ornish

The Best Light Pumpkin Pie
This pumpkin pie saves 151 calories and 12 grams of fat per slice from the traditional version and it tastes identical!

1 cup ginger snaps
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp pumpkin pie spice (cinnamon, ginger, cloves)
12 oz can evaporated skim milk

Preheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator.

Allow to cool and slice in 8 wedges.

Optional: serve each wedge with fat-free whipped cream.

Serves 8. Each slice: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein.

From www.foodandhealth.com

Fiber Friendly Kashi Muffins

Preheat oven to 400ºF.

1 cup whole wheat flour
2 tsp baking powder
½ tsp salt
1 ¾ cup Kashi Good Friends or GoLEAN cereal
¾ cup skim milk, rice or soy milk
¼ cup honey
2 egg whites
¼ cup unsweetened applesauce
1 medium ripe banana, mashed
Non-stick cooking spray

Directions:
In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine cereal and milk and let stand for 2-3 minutes. Add the honey and egg whites and beat well. Stir in applesauce and banana. Add flour mixture and mix only until dry ingredients are moistened (over-mixing will produce rubbery muffins). Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned.

Makes 12 muffins.

Nutrition Analysis per serving: Calories: 100, Fat 2 grams. Fiber, 3 grams
Source: Kashi® cereals.