Recipe Collection
Meatless Meatballs
Meatless Meatballs Using garbanzo flour makes a great meatless meatball. Garbanzo flour is high in fiber and when it is cooked in the tomato sauce it is terrific! No one will ever know! 1 Cup garbanzo bean flour1/2 Cup chopped onions1 jalapeno pepper...
Green Beans with Cranberries and Walnuts
Green Beans with Cranberries and Walnuts This quick side comes together in minutes and is packed with flavor. 16 ounces green beans (frozen)1/2 teaspoon vegetable oil1/4 cup fresh cranberries (chopped )2 Tablespoons walnuts (chopped )1 Tablespoon honey Place...
Chocolate Poached Pears
Chocolate Poached Pears Here is a light fruit dessert that is easy to make and less than 200 calories per serving. Most of the time pears are poached in wine or liqueur. But you can poach them in a light chocolate syrup to give them a light chocolate flavor and warm...
Mashed Cauli-Potatoes
Mashed Cauli Taters Ramp up the nutritional value of mashed potatoes by adding cauliflower. What an interesting twist! 1 pound yukon gold potatoes1 pound cauliflower florets (frozen or fresh)1 teaspoon butter1/4 teaspoon black pepper1/2 teaspoon garlic powder1/4 cup...
Apple-Rice Stuffing
Apple-Rice Stuffing This recipe contains 38% fewer calories, 75% less fat, 66% less sodium, and 66% more fiber than regular stuffing. 3 cups diced apples3 cups onions3 cups celery1 tablespoon butter4 cups stuffing (made without fat, or 1 box of Stove Top brand...
Green Beans and Mushrooms on the Stovetop
Green Beans and Mushrooms on the Stovetop 2 pounds green beans (fresh and trimmed)1 tablespoon olive oil1/2 red onion (sliced thin)1 cup white mushrooms (sliced)1/4 teaspoon dried thymepinch black peppergarlic powder Steam the green beans on a stove top steamer or in...
Summer Scalloped Potatoes
This dish has all of the favorite summer ingredients! Summer Scalloped Potatoes 2 cups red potatoes (sliced, with skin)1/2 cup red onion (sliced)1/2 cup red bell pepper (sliced )2 ears corn (kernels only)1/2 pound asparagus spears (fresh)1 medium carrot (peeled...
Chilled Lo Mein Bowl
Here is a way to keep everyone cool and happy this summer. Chilled Lo Mein Bowl 2 cups cooked lo mein noodles or spaghetti (cook and chill)4 ounces cooked peeled and deveined shrimp1/2 cup sliced bell peppers1/4 cup thinly sliced green onions2 cups fresh...
Loaded Watermelon
This recipe was inspired by viewing a menu and seeing "loaded fries." Watermelon is a better idea, especially for summer! Loaded Watermelon 1 cup nonfat strawberry rhubarb yogurt (or any flavor)1 cup blueberries1 cup pineapple (diced)1 plum (cut into wedges)1 banana...
Tomato Peach Caprese Salad
This fresh and delicious salad is ready to grace any summer table. Tomato Peach Caprese Salad 2 ripe beefsteak or heirloom tomatoes (sliced)2 ripe peaches (sliced)1 ounce fresh mozzarella cheese (sliced thin)drizzle olive oil and vinegar1 bunch fresh basil1 cup...
Cucumber Blueberry Salad
Cucumber Blueberry Salad Vinaigrette:1 1/2 Tbsp. extra virgin olive oil2 Tablespoons white balsamic vinegar1 Tablespoon lime juice1 teaspoon sugar1/4 teaspoon salt1/8 teaspoon pepperSalad:1 cup fresh blueberries1 medium cucumber (chopped)4 cups fresh arugula1/4 medium...
Spicy Southern Barbecued Chicken
Spicy Southern Barbecued Chicken 5 Tablespoon tomato paste1 teaspoon Ketchup2 teaspoons honey1 teaspoon molasses1 teaspoon Worcestershire sauce4 teaspoon white vinegar3/4 teaspoon cayenne pepper1/8 teaspoon black pepper1/4 teaspoon onion powder2 cloves garlic...
Classic Hummus
Hummus This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling. 2 cups garbanzo beans (cooked (chickpeas))2 cloves garlic...
Muesli
Muesli is a traditional Swiss breakfast food. It was invented by a physician around the turn of the 20th century. It is truly a tasty treat, and one that I have enjoyed in all my travels to Switzerland. In fact, I love it so much that I even make it at home. It's a...
Spring Salad
Spring Salad This delicious spring salad takes advantage of all of the items available in the spring, which include greens, oranges, and root vegetables. 6 cups mixed greens ((mesclun))1 mandarin orange (cut in half)1 beet (roasted)1 cup sliced carrots ((about 2...
Confetti Soup
This delicious recipe mixes together black-eyed peas, savory smoked turkey ham, fresh vegetables, and a secret ingredient, kale, making this a great soup for bridging from winter to spring - especially on a chilly and wet day when you need a little extra warmth....
Au Gratin Potatoes
Au Gratin Potatoes 6 medium russet potatoes, thinly sliced1 cup onion, chopped2 tablespoons butter4 tablespoons all-purpose flour or white whole wheat flour1 teaspoon salt1/2 teaspoon black pepper1 1/2 cups cheddar cheese2 cups milk, non-fat Preheat oven to 350...
Broccoli and Corn Bake
Broccoli and Corn Bake 14.75 ounces cream-style corn (canned)3 3/4 cups broccoli, frozen (cooked)1 large egg, beaten1/c cup whole wheat crackers, crushed1/4 cup vegetable oil6 whole wheat saltine crackers, crushed1 tablespoon butter, melted Preheat oven at 350...
Wild Rice and Mixed Roasted Vegetables
Wild Rice and Mixed Roasted Vegetables This is a recipe that can replace stuffing at your table and is based on one I prepared for my 5th grade local Native American history project. Over the years, I have added more vegetables (fill free to make your own changes),...
Oatmeal Raisin Walnut Cookies
Oatmeal Raisin Cookies Diabetic-friendly oatmeal raisin cookies with a lower glycemic index and added nutrients with a few simple swaps. Tip: (1) Freeze uncooked batter on baking sheets, then store in freezer bag labeled with type of cookie, oven temperature, and...