General Recipes

Cut avocados in half. Remove seeds and scoop avocado flesh from the skins. Place in a large mixing bowl and mash with a fork.
Add the minced cilantro, lime juice, cumin, and garlic powder. Mix well. Season to taste with salt.
Serve with tortilla chips or add to burritos or nachos.

Yield: 4 servings

Southwestern Corn and Black-eyed Pea Salad

1 red pepper, diced medium ½ red onion, diced small
1 can (15 oz.) corn kernels, no salt added, drained and rinsed OR 1 bag (12 oz.) of frozen corn kernels, thawed
2 cans (15 oz.) black-eyed peas, drained and rinsed
¼ bunch of fresh cilantro, minced
3 Tbsp. olive oil
2 Tbsp. red wine vinegar
1 tsp. cumin
Kosher salt & pepper to taste

Directions:

In a large serving bowl, combine pepper, onion, corn, black-eyed peas, and cilantro.
In a separate small bowl, whisk together olive oil, vinegar, cumin, salt and pepper to make a dressing. Pour over salad and toss well to coat.

Yield: 8 servings

Chef’s Notes:

When corn is in season, use fresh in place of canned. Shuck 4 ears of corn. Blanch in boiling salted water for 2 minutes. Chill in an ice bath (or under cold running water), then cut kernels from cob with a Chef’s knife.
This salad also works well as a salsa served with tortilla chips. Consider adding diced fresh avocado and/or one finely diced jalapeno pepper.

Lemon-Parmesan Steamed Vegetables

Ingredients 2 cups of sliced carrots, broccoli florets, and cauliflower florets OR one16-ounce package of pre-cut broccoli florets, cauliflower florets and baby carrots 2 Tbsp. grated Parmesan cheese 1 Tbsp. lemon zest Pinch of salt and freshly ground black pepper

Directions: 1. Fill a medium saucepan with 1 inch of water. Place vegetables in a steamer basket and set inside the pan. 2. Cover pan with a tight-fitting lid and bring water to a boil. 3. Reduce heat to low and steam for 3-4 minutes, just until vegetables are crisp-tender. 4. Remove steamer basket from pan. Transfer vegetables to a serving dish and sprinkle with grated Parmesan and lemon zest. Season to taste with salt and pepper, if desired.

Yield: 4 servings

Roasted Green Beans with Garlic

1 pound fresh green beans
½ red onion, sliced julienne
4 garlic cloves, peeled & halved
1 Tbsp. olive oil
salt and pepper to taste
1 Tbsp. balsamic vinegar (optional)

Directions:

Preheat oven to 400 degrees Fahrenheit. Spray a 9 x 13 pan with cooking spray and set aside.
Rinse the green beans and trim off the ends. Place them in a large bowl with the red onion and garlic. Toss gently with olive oil, salt and pepper. Spread in a single layer in the prepared pan.
Roast in oven for 20-40 minutes, stirring every 10 minutes, until beans are crisp-tender.
Transfer beans to a serving bowl and drizzle with balsamic vinegar (if desired). Serve hot or at room temperature.

Yield: 4 servings

Curried Squash, Potato and Garbanzo Bean Stew

Ingredients 1 Tbsp. olive oil 1 small butternut squash 2 cloves garlic, minced ½ yellow onion, diced 1-inch piece fresh gingerroot, peeled and grated (about 1 Tablespoon) 1 tsp. cumin 1 tsp. curry powder 3-4 Cups water or broth 2 red potatoes, diced (skin on) 1 15-ounce can light coconut milk 1 15-ounce can garbanzo beans, drained and rinsed Kosher salt to taste ¼ bunch fresh cilantro, minced, for garnish

Directions: 1. Peel squash, remove seeds, and dice in 1-inch chunks. 2. Heat olive oil in soup pot over medium heat. Add onion and cook 4-5 minutes until soft and translucent. Add garlic and ginger and cook 1 minute. Stir in cumin and curry powder and cook 1 additional minute. 3. Add water or broth, stir, then add potatoes, squash and coconut milk to pan. (Be sure there is enough liquid to completely cover the vegetables. If not, add more water or stock.) Cover pot with a lid and simmer 20 minutes until potatoes and squash are fork tender. 4. Using an immersion blender, puree some of the soup to make a thicker consistency, leaving some chunks of vegetables in tact. [If you do not have an immersion blender, put some of the soup in a blender and puree until smooth. Return to pan with chunkier vegetables.] 5. Add garbanzo beans and cook another 5 minutes until thoroughly heated. Season to taste with Kosher salt. 6. Ladle into serving bowls and garnish with minced cilantro.

Yield: 4-6 servings

Raw Kale Salad with Apples

1 bunch of kale, tough stems removed, washed and torn into bite-sized pieces
Juice of 1 lemon (approx. ¼ cup)
½ cup extra virgin olive oil
1 Tbsp. honey
Salt and freshly ground black pepper, to taste
2 apples, diced in ½-inch cubes

Directions: 1. Place kale leaves in a large serving bowl. 2. In a small bowl, whisk together lemon juice, olive oil, honey, and salt and pepper. 3. Pour dressing over kale and gently rub the dressing into the kale until all leaves are coated well. Add the diced apples and toss well. 4. Let Kale Salad sit for at least 5 minutes to soften before serving. Yield: 6-8 servings

Chef’s Note: If desired, add toasted, chopped walnuts or pecans and dried cranberries or orange segments when in season.

Roasted Asparagus Salad with Lemon Vinaigrette Serves 6-8

Ingredients 8 ounces (approx. 4 cups) fresh baby spinach leaves, washed and stemmed 1 bunch of asparagus, grilled or roasted*, spears cut in half on the bias 2 hard-boiled eggs**, sliced ¼ cup freshly grated Parmesan cheese

Lemon Vinaigrette ¼ cup extra virgin olive oil zest and juice of 1 fresh lemon Kosher salt & freshly ground black pepper to taste

Directions: 1. Place a bed of spinach leaves on dinner plate. Arrange asparagus spears and egg slices on top. 2. In a small bowl, whisk together vinaigrette ingredients. 3. Drizzle dressing over salad and sprinkle with Parmesan cheese.

*See recipe below for Roasted Asparagus

**Note: To hard boil eggs, place eggs in a medium saucepan and cover completely with cold water. Cover pan with a lid and heat over high heat until boiling. Reduce heat to medium and simmer for 8 minutes. (cooking any longer than that will cause the yolk to turn gray and dry) When done, rinse eggs under cold running water to stop the cooking process. It is also easier to peel hard-boiled eggs under cold running water.

Roasted Asparagus

Ingredients 1 bunch fresh asparagus, tough ends trimmed off 1-2 Tbsp. olive oil Kosher salt to taste

Directions: 1. Preheat oven to 425 degrees F. 2. Place asparagus on a foil-lined sheet pan. Drizzle with olive oil and sprinkle with salt. Toss well. 3. Bake in preheated oven for approx. 8-10 minutes until crisp-tender, turning once. 4. If using in salad, allow to cool before tossing with remaining salad ingredients.

White Chicken Chili with Pesto

Ingredients 1 Tbsp. olive oil ½ yellow onion, diced 1 pound skinless, boneless chicken breast, cut into bite-sized pieces* 1 carrot, peeled & diced ½ of a red bell pepper, diced 1 stalk of celery, sliced 1 tsp. dried oregano 1 tsp. ground cumin 1/4 cup canned chopped green chiles 1 (15-ounce) can cannellini beans or other white beans, rinsed and drained 1 (14.5-ounce) can fat-free, less-sodium chicken broth 3 Tbsp. basil pesto (either store bought or homemade: see recipe below) Kosher salt and pepper to taste

Directions: 1. Heat oil in a stock pot over medium-high heat. Add onion and chicken; sauté 5 minutes. 2. Add carrot, bell pepper, and celery; sauté 4 minutes. 3. Add oregano and cumin and sauté until fragrant, about 1 min. 4. Add chiles, beans, and chicken broth; bring to a boil. 5. Reduce heat and simmer 15-20 minutes. Stir in pesto. Season to taste with salt and pepper. If desired, serve with cornbread on the side.

*To save time, use pre-cooked rotisserie chicken. If using pre-cooked chicken, do not sauté. Stir it in to the soup to re-heat at the end.

Yield: 4 servings

Classic Pesto Yield: 3/4 cup Ingredients 2 Tbsp. coarsely chopped walnuts or pine nuts 2 garlic cloves, peeled 3 Tbsp. extra-virgin olive oil 4 cups basil leaves (about 4 ounces) 1/2 cup (2 ounces) grated fresh Parmesan cheese 1/4 teaspoon salt Directions: Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.

Roasted Vegetables

Choose any of the following as desired: Sweet potatoes (1-2 total), peeled, medium dice (1-2 inches square) Butternut squash, peeled, seeds scooped out, medium dice Red potatoes (4-5 total), medium dice (do NOT peel) Zucchini, diced medium Yellow squash, diced medium Red onion, peeled and cut in 8 wedges Red pepper, seeds removed, medium dice Button or crimini mushrooms, whole garlic, 3-4 whole cloves, peeled

You will also need: Cooking spray Olive oil, 2-4 Tbsp. Kosher salt to taste

Directions: 1. Preheat oven to 425 degrees Fahrenheit. Line 2 baking trays with aluminum foil. Spray with cooking spray to prevent vegetables from sticking. 2. Chop all vegetables (except for mushrooms) in a uniform medium dice (1-2 inches square). {This will help everything cook at approximately the same rate.} 3. As you chop the vegetables, toss them into a large stainless steel mixing bowl. Once all vegetables are chopped, add the olive oil and Kosher salt (to taste) and toss to coat. 4. Spread the vegetables onto the baking trays in a single, even layer. {If they are stacked too deep, they will not roast evenly.} 5. Place the trays in the oven and roast vegetables for 20 minutes. Remove trays from oven, stir the vegetables to ensure even browning, then return trays to oven. 6. Continue roasting, stirring the vegetables every 10 minutes until they are golden brown on the edges. Roasting time will vary, but it usually takes approximately 40 minutes. 7. Remove trays from oven. Taste for seasoning and add additional salt if desired.

Serves approx. 6-8 as a side dish

Roasted vegetables can also be served over pasta, rice, couscous, or quinoa, stirred into risotto, folded into an omelet, baked into a pot pie (with chicken, turkey, or beef if desired), etc.

Other vegetables that taste delicious roasted: asparagus, green beans, beets, turnips, rutabagas, carrots, parsnips, and Brussels sprouts.

Turkey Tacos

1 pound lean ground turkey 2 carrots or 1 small sweet potato, peeled and shredded 1 can (15 oz.) pinto beans, drained & rinsed 1 ½ cups of crushed tomatoes, no salt added 1 Tbsp. chili powder 2 tsp. cumin 1 tsp. garlic powder 1 tsp. dried oregano ½ tsp. salt ½ tsp. ground black pepper pinch red pepper flakes

16 hard or soft taco shells

Garnishes: ½ head of Romaine lettuce, shredded or chopped fine 2 tomatoes, diced OR Fresh Tomato Salsa 8 ounces of shredded cheddar cheese 8 ounces low-fat sour cream or plain Greek yogurt

Directions: 1. Spray a large sauté pan with cooking spray. Heat over medium-high heat. Add turkey and cook until browned. 2. Add shredded carrot or sweet potato, beans, tomatoes, and spices. 3. Bring to a boil, then reduce heat to medium. Simmer until thickened, about 10-15 minutes. Taste and adjust seasonings as desired. 4. To serve: place 2 Tablespoons of cooked meat mixture in each taco shell. Top with lettuce, tomatoes, cheese, and sour cream or yogurt, if desired.

Yield: 8 servings, 2 tacos per serving

Homemade Macaroni and Cheese with Steamed Broccoli

This recipe is a good example of using whole foods to create a healthier version of a favorite processed food.

Ingredients: 1 box (12-16 ounces) whole wheat macaroni or small shells 1 ½ cups low-fat milk 2 Tbsp. unsalted butter 2 Tbsp. all-purpose flour 4 ounces shredded sharp cheddar cheese 4 Tbsp. light cream cheese Kosher salt and freshly-ground black pepper to taste 1 small head of broccoli (or other vegetables as desired)

Directions: 1. Cook pasta according to package directions. Drain and set aside. 2. Rinse and chop broccoli into florets. Place in a microwave-safe bowl and add a small amount of water to the bottom of the bowl. Cook on high until broccoli turns bright green and crisp-tender, approx. 5 minutes. Alternately, place broccoli in steamer basket, set basket in a medium saucepan with a small amount of water in the bottom of the pan. Cover pan with a tight-fitting lid. Bring water to a simmer and steam broccoli until bright green and crisp-tender. 3. Make cheese sauce: Heat milk in a small saucepan until just warm—not boiling! Set aside. 4. In a large pot over medium heat, melt butter. Add flour and stir constantly with a wooden spoon until thoroughly combined. [This is called a roux.] 5. Slowly and gradually whisk the warm milk into the roux. Stir constantly until the sauce thickens enough to coat the back of a spoon [This is called nappe.] 6. Add in grated cheddar and cream cheese and stir until cheeses are melted. Season to taste with salt and pepper. Remove from heat. 7. Add cooked shells and broccoli to cheese sauce and stir until coated.

Chef’s Notes:

Use any pre-cooked vegetables you like in this recipe, such as green peas, spinach, or cauliflower.
To boost the nutritional value, add a healthy protein, such as pre-cooked lentils or 1 12-ounce can of solid albacore tuna packed in water.
Leftovers may be frozen up to 3 months.

Yield: 8 servings

Whole Wheat Pasta Puttanesca

Ingredients 1 box (13-16 ounces) whole wheat spaghetti or linguini 2 Tbls. extra virgin olive oil ½ yellow onion, diced 3-4 cloves garlic, minced ¼ C. red wine (optional) 2 (15-ounce) cans diced tomatoes 1 C. pitted Kalamata olives, sliced 2 (5-ounce) cans solid Albacore tuna, drained 1 tsp. dried basil 1 tsp. dried oregano Kosher salt, to taste Freshly ground black pepper, to taste

Directions: 1. Cook pasta according to package directions. Set aside and keep warm. 2. In a large sauté pan, heat olive oil over medium-high heat. 3. Add onions and sauté 3-5 minutes, until soft. Add garlic and cook 30 seconds more. 4. Add the red wine and simmer until most of the liquid has been absorbed. 5. Add the remaining ingredients and simmer for 10-15 minutes. Season with Kosher salt and pepper to taste.

Serve over cooked pasta.

Yield: 6-8 servings

Vegetable and Cheese Frittata

1 Tbsp. olive oil
½ yellow onion, diced
3 cloves garlic, minced
2 cups fresh baby spinach leaves 1 red pepper, diced small 8 ounces of mushrooms, sliced
12 large eggs
4 ounces shredded cheddar cheese
½ tsp. dried oregano ½ tsp. dried basil ½ tsp. dried thyme
½ tsp. salt
¼ tsp. ground black pepper

Note: other veggies can be added as desired

Directions:

Heat a large skillet (10-12 inches) over medium heat. Add olive oil and sauté onions for 3-5 minutes until tender. Add garlic and sauté 1 minute more.
Add red peppers and mushrooms and sauté until tender. Add spinach and continue sautéing until spinach wilts.
Meanwhile, in a medium bowl, whisk eggs with salt, pepper, and herbs.
Pour eggs over vegetables in the pan. Sprinkle with cheese. Reduce heat to low. Cover with a lid and cook 7-8 minutes or until eggs are firm.
Remove from heat. Cut into wedges and serve warm.

Yield: 8 servings

Chef’s Note: Frittata can be baked in the oven as a casserole. To do so:

Spray a 9 x 13 baking dish with cooking spray.
Preheat oven to 350 degrees.
Place sautéed vegetables in an even layer on the bottom of the prepared pan. Pour eggs over veggies, then top with shredded cheese. Bake uncovered for approximately 35 minutes—until eggs are set and a thermometer reads 160 degrees.

Black Beans and Cilantro Lime Rice

Ingredients for the Black Beans: 2 Tbsp. olive oil ½ yellow onion, diced 4 cloves garlic, minced 2 tsp. cumin 1 tsp. coriander 1 can (15 ounces) diced tomatoes (no salt added), undrained 4 C. black beans, either 2 cans drained & rinsed or pre-cooked from dried 2 dashes Tabasco sauce or 1 jalapeno pepper, seeded and diced fine Kosher salt to taste Freshly ground black pepper to taste Garnishes: 4 green onions, sliced ¼ bunch fresh cilantro, minced Shredded Cheddar Jack or other Mexican-blend cheese Light sour cream

Directions: 1. Heat olive oil over medium heat in a large sauté pan. 2. Add onions and sauté until tender, 3-5 minutes. Add garlic and spices and sauté 1 minute more. 3. Add tomatoes, black beans, and Tabasco sauce or jalapeno pepper. Bring to a simmer, then reduce heat to medium low and continue to simmer for 10 minutes. 4. Season with salt and pepper to taste. 5. Serve over a bed of rice and top with garnishes of your choice. Yield: 6-8 servings

Ingredients for Cilantro Lime Rice:

1 C. long grain brown rice
2 C. water
1 Tbsp. olive oil
½ bunch cilantro, minced
Juice of 1 fresh lime
Kosher salt to taste

Directions: Place rice, water & oil in a medium saucepan with a tight-fitting lid. Bring to a boil. Reduce heat to low & simmer for 45-50 minutes until liquid has been absorbed. 2. Remove from heat & let stand for 5 minutes. Transfer rice to a large bowl & stir in minced cilantro, lime juice & salt to taste.

Yield: 3 cups cooked rice

Fried Rice

Ingredients 4 Tbsp. oil (sesame, peanut, or canola), divided ½ cup diced green onion ½ cup diced carrot 4 cups cooked sticky rice, preferably brown sticky rice* (cook ahead & refrigerate several hours or overnight) 3-4 Tbsp. low-sodium soy sauce 2 eggs ½ cup frozen green peas Directions: 1. In a wok or sauté pan, heat 2 Tbsp. oil over medium-high heat. 2. Add green onion and carrot and sauté until tender, about 5 minutes. 3. Add remaining 2 Tbsp. oil to the pan. Add rice and stir to coat all the grains with oil. Add soy sauce and continue to stir until evenly distributed. 4. Push rice up on the sides of the pan, creating a well in the center of the pan. 5. Add the eggs to the center of the pan. Stir to scramble the eggs, then allow to cook fully, stirring occasionally. Once cooked, stir the eggs into the entire rice dish. 6. Add green peas to pan and stir until just cooked.

CHEF’S NOTES: Additional protein can be added to make a one-dish meal, such as cooked chicken, pork, or shrimp. Or serve with Tofu with Spicy Korean Garlic Sauce. (see recipe)

*brown sticky rice can be found in Asian grocery stores

Yield: 8 servings

Tofu with Korean Spicy Garlic Sauce

Ingredients 1 package (14 oz.) firm or extra firm tofu 2 Tbsp. peanut or canola oil (for frying) 2 garlic cloves, minced ¼ cup sliced green onions (including green tops) 2 tsp. sesame seeds, toasted 3 Tbsp. low-sodium soy sauce 1 Tbsp. sesame oil 1 tsp. hot red pepper flakes ½ tsp. granulated sugar

Directions: 1. Drain the water from the tofu package. Place the tofu on a cutting board between layers of paper towels. Set a plate or heavy weight on the tofu and press excess water out for 10-20 minutes. 2. Dice tofu into 1-inch cubes. 3. Heat vegetable oil in a wok or large skillet over medium-high heat. 4. When oil is hot (but not smoking), add tofu to pan and sauté, turning periodically, until golden brown. 5. Meanwhile, make the sauce: combine remaining ingredients in a small bowl and stir. 6. Remove tofu from pan and drain on paper towels. Just before serving, top tofu with spicy garlic sauce. Serve remaining sauce on the side.

Serve with cooked brown rice or Fried Rice. (see recipe)

Yield: 4 servings

Chef Laura’s Favorite Fruit Smoothie

This is a great recipe to have kids help you make. It makes a quick on-the-go breakfast that covers all the food groups, or a healthy snack any time of day. I especially like to make smoothies in the winter when there is little variety of fresh fruits available. Ingredients 1 cup 100% apple juice 1 cup low-fat milk or low-fat vanilla soy milk 1 cup low-fat vanilla yogurt 1 frozen banana, sliced 1 cup of frozen fruit, such as strawberries, blueberries, raspberries, or mixed berries Optional ingredients for extra nutritional value: 2 Tbsp. toasted wheat germ 2 Tbsp. ground flax seed Directions: 1. Place liquids in blender first, then add yogurt and frozen fruit. If using wheat germ or flax seed, add on top. Cover with lid and blend until smooth. 2. If you desire a thicker smoothie, add a few ice cubes and puree until smooth.

Yield: 4-6 servings

Green Smoothie

Ingredients 2 cups fresh spinach leaves 8-10 fresh mint leaves (if available) 1 cup frozen diced peaches 1 frozen banana, sliced 1 cucumber, peeled, seeded & diced 2 cups apple juice 10 ice cubes

Directions: Place ingredients in a blender and process until smooth.

Yield: 4-6 servings

Pineapple Carrot Muffins

Ingredients 1 medium carrot, peeled and shredded (approx. ¾ cup shredded) 1 C. canned crushed pineapple with juice 5 Tbsp. canola oil ¼ C. cold water 1 Tbsp. white distilled or apple cider vinegar ¾ C. light brown sugar, packed ¾ C. all-purpose flour ¾ C. whole wheat flour 1 tsp. baking soda 1 tsp. ground cinnamon pinch of ground nutmeg ¼ tsp. salt ½ cup raisins OPTIONAL: ½ C. chopped walnuts non-stick cooking spray

Directions: 1. Preheat oven to 350 degrees Fahrenheit. Prepare 1 muffin tin (for 1 dozen muffins): line with paper muffin liners (if desired) and spray with cooking spray. Set aside. 2. In a medium bowl, combine shredded carrots, pineapple with juice, oil, water, vinegar, and brown sugar. Stir well to combine. 3. In a separate large bowl, sift dry ingredients (flour through salt) together. 4. Add wet ingredients to dry ingredients. Mix just until combined. Gently fold in raisins (and nuts, if using). 5. Pour batter into prepared muffins tins, filling each tin ¾ full. Bake for 20-25 minutes until tops spring back and a wooden toothpick inserted in the center comes out clean. Yield: 1 dozen muffins

Chef’s Note: Make a double batch and store extra muffins in the freezer for up to 2 months. Pull one muffin out each morning for a grab-and-go breakfast. Reheat in microwave for 1 minute or toaster oven for 5 minutes.

General Recipes

Soups, Salads, Sides

Entrees

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