½ cup uncooked quinoa, rinsed and drained
1 cup water
1 lemon, for zest and juice
2 ½ tbsp. basil, chopped
2 ½ tbsp. chives, chopped
Pepper to taste
- In a medium sauce pot, bring the quinoa and water to a boil. Once it reaches a boil, turn down heat and simmer covered for about 15 minutes – until water is absorbed.
- In a large mixing bowl, combine cooked quinoa with the lemon zest and juice from the lemon. Fold in basil and chives. Add pepper to taste.
- Suggested – serve with your favorite roasted, steamed, or sauteed vegetables.
Crispy Roasted Cauliflower
Adapted from Whole Living
1 tablespoon olive oil
1/4 tsp. Kosher salt
1/2 tsp. – 1 tsp. Red chile flakes
- Heat oven to 425 degrees.
- On a rimmed baking sheet or 8 x8 baking dish , drizzle cauliflower florets with olive oil. Make sure all is coated by tossing with your hands. Season with salt.
- Roast, turning occasionally (about 3-4 times throughout), until golden brown and just tender, about 20 minutes.
- Sprinkle with red chili flakes.
Wok’n Garlic Green Beans
Fresh green beans (I like the French ones) – use the amount you want to eat
3-4 garlic cloves, minced (or to taste)
½ tsp. olive oil
Pinch crushed red pepper
- Heat a nonstick wok or sauté pan on medium-high heat for about 3 minutes.
- Reduce heat to medium and add olive oil. Wait a minute, add garlic.
- Once garlic becomes fragrant, add crushed red pepper. Cook about 2-3 minutes until garlic starts to brown.
- Add green beans and toss continuously for about 10 minutes. Test a green bean to see if needs to cook for longer.
- Serve immediately.
NOTES: For 2 – 4 people, use 1 tsp. olive oil. If using frozen, portioned garlic, omit the oil and sauté until fragrant – then see step #3. Frozen garlic may not brown.
3/4 cup, plus 2 tbsp. Low-fat Ricotta
3/4 cup Gorgonzola crumbles
1/4 tsp. chopped thyme
1/8 tsp. chopped rosemary, plus more for garnish
1/2 tbsp. honey, plus more for garnish
1 Honey pear, sliced
1 Fuji apple, sliced
1. Using an electric mixer, beat ricotta in large bowl for 2 minutes. Fold in Gorgonzola and herbs. Fold in 1/2 tbsp. honey.
2. Spoon mixture into a container and cover in refrigerator for 1 to 24 hours.
3. To prepare each crisp, put 1 1/2 – 2 tsp. of mixture followed by two slices of pear, apple or 4-5 blueberries. Garnish with rosemary and drizzle with honey.
Low Fat/Calorie Mini Banana Cream Pies
by Lisa R.
Yields 6 mini pies
1-2 bananas (depending on size)
6 mini graham cracker crusts (I used the mini Keebler Ready Crusts, which come 6 to a pack)
1 small package Jello sugar free vanilla pudding
2 cups nonfat milk (as instructed by pudding package)
1/4 cup chocolate chips (optional)
1/2 cup non or low fat cool whip or other whipped topping
- Make the vanilla pudding, following the directions on the box. Let it set in fridge while you prepare other ingredients.
- Melt 1/4 cup chocolate chips, either in double boiler or by microwaving in microwave safe bowl for 30 sec at time until melted.
- Take mini crusts out of package and put one spoonful of melted chocolate into bottom of each.
- Spread the chocolate around till covers bottom and sides of mini crusts. Let sit for minute or two while chocolate cools.
- Slice the bananas into thin slices. Once the chocolate has cooled, put 4 (or more if you want) slices on the bottom of each crust.
- Take the vanilla pudding out of the fridge and stir a bit to get the right consistency.
- Fill each crust (to the top of the crust) with the vanilla pudding.
- Put filled pies into the refrigerator until ready to serve.
- Right before you serve, decorate top of each pie with the whipped topping.
(Quick) Tropical Black Bean Tacos
Yield – 4 tacos
15 oz. can black beans, rinsed & drained
4 tsp. taco seasoning
¾ cup water
1 mango, peeled & cubed
½ cup chunky tomato salsa
¼ red onion, small diced
1 tbsp. chopped cilantro
½ cup shredded red cabbage
Shredded romaine or iceberg lettuce
4 Small/Fajita tortillas*
- Add black bean to a heated, large sauté pan. Let warm through, about 4 minutes. Add taco seasoning and water. Bring to a boil and simmer until liquid is absorbed.
- In a small nonstick pan, heat each tortilla – about a minute or less on each side
- To assemble each taco – ¼ cup black beans, handful of lettuce, 2 tbsp. salsa, 4-5 cubes mango, some red cabbage, pinch of red onion, pinch of cilantro
*Our favorites are La Tortilla Factory Fiber & Flax Corn Tortillas and Mission Carb Balance Whole Wheat Tortillas
Carolyn’s Egg White Sandwich
Yield – 2 sandwiches
2 whole wheat Sandwich Thins
6 egg whites, from fresh eggs
1 tsp olive oil
6-8 cremini mushrooms, chopped
6 artichoke hearts, roughly chopped
1/4 cup roasted red peppers, chopped
2 tsp. olive tapenade
1 tbsp. parsley, finely chopped
- In a small nonstick pan, heat 1/2 tsp of olive oil.
- In a 10 inch saute pan, heat 1/2 tsp olive oil. Add mushrooms and cook over medium-high heat until water starts to emerge from mushrooms. Add artichoke hearts and red peppers until warmed through. Lower heat.
- Toast sandwich thins.
- In a mixing bowl, whisk 6 egg whites and add salt and pepper to taste. Add to heated small nonstick pan. Cook until egg whites are scrambled to consistency of your liking.
- When eggs are done, spread 1 tsp of olive tapenade on bottom sandwich thin, for each sandwich. Split eggs among both bottoms. Add mushroom, pepper and artichoke mixture on top. Sprinkle with parsley.
- Close sandwich and enjoy!
Butternut Squash, Black Bean & Mango Tacos
Yield – 4 tacos
2lb butternut squash, peeled & cubed into inch pieces
ground black pepper
½ mango, small diced –add more per preference
1 cup chunky tomato salsa
15 oz. can black beans, rinsed & drained
4 tsp. taco seasoning*
½ cup water
Cilantro, finely chopped
½ red onion, chopped
4 Whole wheat tortillas, fajita size
- Add mango to salsa. Set aside.
- Steam butternut squash until tender, about 25 minutes (on stovetop with steamer basket)
- Puree squash using a food mill or blender. Add salt and pepper to taste (about ¼ tsp salt, about ¼ tsp pepper). Set aside.
- Heat drained black beans in a large nonstick pan for about 3-5 minutes, over medium-high heat.
- Add taco seasoning and water. Bring to a boil and simmer until almost all water is absorbed. Lower heat.
- After beans are prepared, in a small pan, heat tortilla for about 1-2 minutes on each side.
- For each tortilla, after heated – spread 2-3 small spoonfuls of squash puree on tortilla. Add ¼ cup black beans on top of puree. Place 2-3 tbsp of salsa on top. Sprinkle with cilantro and red onion.
*I use Bearitos Taco Seasoning, but any kind should do.
Scott’s Vegetable Egg White Frittata
(adapted from Barefoot Contessa’s How Easy is That?)
1 small onion, diced
3 carrots, diced
1/3 cup tomatoes, diced or halved (depending on using roma or cherry)
1 clove garlic, minced
1/2 cup cremini (baby bella) mushrooms, rough chopped
2 cups baby spinach, rough chopped
1/4 cup sundried tomatoes, julienned (they come in package like this)
2 tbsp olive oil
12 egg whites, from large eggs
1 cup Organic Lactose-Free Milk or 1/2 cup Organic Soy Creamer
1 tbsp Smart Balance Light (or similar)
3 scallions, green and white parts, chopped
Kosher salt and pepper
Preheat oven to 425 degrees.
Put roasting vegetables (except garlic) on a baking sheet. Drizzle 1 tbsp of olive oil on top (2 tbsp if using more vegetables). Add salt and pepper to taste. Keeping tomatoes separate from other vegetables, combine ingredients with hands, so that sheet and vegetables are coated with oil. Cook for 15 minutes. Remove from oven and add garlic, carefully toss vegetables with spatula (tomatoes might stick to pan). Cook for additional 15 minutes. When done, set aside and turn oven to 350 degrees.
Heat a large nonstick saute pan. Add 1 tbsp olive oil on medium-high heat. Add mushrooms and a pinch of salt. Cook until color darkens, about 7-10 minutes. Add spinach. Cook until cooked down, about 5 minutes. Add sundried tomatoes. Cook another 5-7 minutes, depending on how soft you like vegetables. Lower heat.
In a large bowl whisk together 12 egg whites, milk or soy creamer, pinch of salt and about 1/2 tsp pepper.
Heat a 10-inch oven-proof omelet pan/frypan. On medium-high heat, melt the Smart Balance and saute scallions for about 3 minutes. Add roasted vegetables, cook for 2 minutes. Pour in half the egg mixture. Add sauteed vegetables. Pour in remaining egg mixture. Let set over heat for 2 minutes, without stirring. Place in oven for 25-30 minutes until middle is set and starts to puff. Cut into 8 slices. Serve immediately.