Awesome mornings begin with a little exercise. Stretch for 10 minutes or take a brisk walk around the block to start the day.
Celery
Peanut Butter
Raisins
Take 1 bar of celery and break it into 3 pieces (for you logs)
Take a spoon and fill the celery until full (to make the raisins stick and stay)
Take and place 1, 2, 3, or 4, (your choice) raisins on the top of the peanut butter and your healthy snack is ready to be served
Serves: 3 people per celery stick
- Morgan Family, Mt.Vernon, KY
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Main ingredients:
2 stalks of celery, chopped
½ to 1 red onion, chopped
1 tomato, chopped
1 can of red kidney beans, rinsed
1 can of black beans, rinsed
1 can of garbanzo beans, rinsed
1 cup white shoepeg corn, frozen
Dressing:
1 cup of your favorite salsa
½ Tbs ground cumin
1 Tbs chili powder
¼ cup lime juice
1-2 Tbs olive oil (optional)
Mix main ingredients and dressing separately. Pour dressing over ingredients and mix well. Best if refrigerated overnight. Options: Serve with chopped chicken on a bed of lettuce or use as a dip for multigrain tortilla chips.
Serves: 6-8
- Martin Family, Easley, SC
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6 boneless chicken breast halves (about 2 pounds)
2 Tbsp light margarine, melted
½ cup parmesan cheese, grated
¼ cup dried bread crumbs, whole grain
1 tsp oregano leaves
1 tsp parsley flakes
¼ tsp paprika
¼ tsp black pepper
Preheat oven 400°F
Spray baking sheet.
Dip chicken: coat with combined remaining ingredients.
Bake 20-25 minutes
• option, use red pepper for added spice
Serves: 6
6 ounces whole wheat lasagna noodles
½ cup tomato sauce
1 cup onion, diced
1 cup frozen spinach, thawed
1 cup mushroom, sliced
1 ½ cup low fat cottage cheese
2 eggs
2 Tbsp parmesan cheese
3 ounces mozzarella cheese (part skim), shredded
Preheat oven 350°F
Cook pasta according to package directions, without adding salt or fat to cooking process and set aside.
Combine tomato sauce, onion, spinach and mushrooms.
In a separate bowl combine cottage cheese, eggs and 1 tablespoon of parmesan cheese.
In 8 x 8 casserole dish combine half the pasta and layer the cottage cheese mixture and the mozzarella. Top with the tomato mixture and the rest of the pasta.
Sprinkle with remaining parmesan cheese.
Bake for 25 minutes.
Serves: 4
1 Tbsp canola oil or olive oil
10 oz boneless, skinless chicken breast, cut into cubes
1 ½ Tbsp chili powder
1 ½ Tbsp cumin
2 cans diced tomatoes, no salt added
1 can black, kidney or red beans, no salt added, rinsed
1 small can minced green chilies
1 cup whole kernel corn, frozen
½ tsp cayenne pepper (add to taste)
In medium saucepan, sauté chicken in oil over medium heat until white.
Stir in chili powder and cumin to coat chicken.
Cook for 3-4 minutes. Add remaining ingredients; heat thoroughly.
Serves: 4
2 cans no salt-added stewed tomatoes , diced (retain 1 cup of liquid)
1 can tomato paste
1 ½ cup low sodium vegetable broth
4 Tbsp chopped basil (fresh or dried)
Combine all ingredients.
Heat just until simmering, stir occasionally.
Add pepper to taste.
Serves: 4
3 red bell peppers, sliced
2 yellow bell peppers, sliced
2 medium red onions, cut into wedges
1 cup baby carrots
¾ pound red potatoes, scrubbed, cut into chunks
5 garlic cloves, cut into slivers
2 Tbsp olive oil (canola or vegetable)
1 ½ pounds eye-of-round beef roast
¾ tsp dried thyme
Preheat oven 400°F
Place peppers, onions, carrots, potatoes and garlic on a large baking sheet.
Drizzle with half the oil, season with some salt and pepper, toss to coat.
Make 12 small slits in the top and sides of the roast.
Move vegetables to the side on the sheet and place the roast, coat with remaining oil.
Rub thyme, ½ tsp of pepper, 1 tsp coarse salts into roast.
Roast 40-50 minutes, tossing vegetables a few times.
Cook until meat thermometer reads 160°F. Let meat stand for about 10 minutes.
Serves: 4
2 cup berries (fresh, frozen)
1 cup non-fat or low-fat plain yogurt
1 ½ tbsp honey
½ cup walnuts or almonds
Mix everything together and enjoy.
Serves: 2
- YMCA of the USA Family Family
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1 can black-eyed peas, drained and rinsed
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
2 cups frozen corn
½ cup onion, chopped
½ cup green bell pepper, chopped
½ cup red bell pepper, chopped*
1 can (4 oz) jalapeño peppers, diced
1 can no-salt added diced tomatoes
1 cup low-fat Italian salad dressing
½ tsp garlic powder
• optional
In a medium bowl combine the first nine ingredients.
Season with salad dressing and garlic powder.
Cover and place in the refrigerator over night.
Serve with baked tortilla chips or over grilled chicken.
Serves: 12
½ cup egg substitute
2 egg whites
1 cup skim milk
4 Tbsp light brown sugar or honey
¼ tsp nutmeg, grated
¼ tsp cinnamon
3 slices whole wheat bread, diced
4 very ripe bananas, mashed
½ cup dried cranberries (non-sugar coated)
Grated lemon rind*
• optional
In a large bowl, whisk together the egg substitute and egg whites until well blended. Add the milk, sugar or honey, nutmeg and cinnamon. Add the bread and let stand for 5 minutes. Add the bananas and cranberries.
Coat a 1 - 1 ½ quart casserole with no-stick spray. Add the bread mixture. Place the dish in a larger baking pan and add enough hot water to come halfway up the sides of the inside pan.
Bake at 350˚ F for 50 minutes. Remove the casserole dish from the water bath and allow cooling on a wire rack for 10-15 minutes.
Serve sprinkled with lemon rind.
Serves: 4
3 cup old-fashioned oats
1 1/2 cup unbleached all-purpose flour
2 tsp cinnamon
1/4 tsp cardamom
1/2 tsp baking soda
1 cup low-fat butter
3/4 cup brown sugar
4 egg whites
1/2 tsp almond extract
2 cups dried cherries (non-sugar coated)
2 cups dried cranberries (non-sugar coated)
Preheat the oven to 350°F.
In a medium bowl, combine the oats, flour, cinnamon, cardamom, baking soda, and salt.
In a large bowl, with an electric mixer on medium speed, beat the butter, brown sugar for 3 minutes, or until light and fluffy.
Beat in the eggs and almond extract.
Beat in the oat mixture, a little at a time, until well-blended. Stir in the cranberries.
Drop by rounded teaspoonfuls about 2" apart onto un-greased baking sheets.
Bake for 10 minutes, or until golden brown.
Cool on a rack for 2 minutes.
For a softer cookie bake 8 minutes.
Serves: 4 dozen
2 cups uncooked whole wheat pasta (macaroni, penne)
2 6 ½ oz cans tuna, light, packed in water
½ cup zucchini, chopped
½ cup carrots, diced
1/3 cup celery, diced
1/3 cup radishes, sliced *
¼ cup plain non-fat yogurt or reduced-fat mayonnaise
black pepper
salt substitute
• optional
Cook pasta according to package directions.
Drain pasta and tuna.
Wash vegetables. Chop, slice and dice veggies.
Mix pasta, tuna, and vegetables together in a bowl.
Stir in yogurt.
Season to taste with pepper and salt substitute.
Chill until ready to serve.
Serve on whole-wheat bread or pitas.
Serves: 4
1 lb spinach, stemmed
1/2 cup red onion, sliced
1/4 tsp ground pepper
1/4 cup almonds (no salt added)
1/3 cup lemon juice
2/3 cup water
1/2 tsp sugar
1/4 tsp salt
Combine lemon juice, water, sugar and salt.
In another bowl, combine spinach, red onion, pepper and half of the almonds.
Toss the salad with dressing.
Top salad with remaining almonds.
Serves: 4
1 cup cucumber, washed, diced
1/3 cup red bell pepper, diced
1/3 cup yellow bell pepper, diced
¼ cup red onion, diced
Juice of 2 limes
¼ cup parsley, chopped
1 tbsp rice wine vinegar
1 ½ tsp olive oil
Ground black pepper to taste
Combine all ingredients and add pepper to taste.
Refrigerate at least 4 hours, best if able to sit overnight.
Serves: 4
1 cup real peanut butter, creamy
½ cup butter, softened
½ cup brown sugar, packed
2 egg whites
1 tsp vanilla extract
1 ½ cup unbleached flour
½ tsp baking soda
Peanut halves or chocolate chip morsels
Black shoestring licorice
In a bowl cream peanut butter, butter and sugar.
Beat in egg whites and vanilla.
Combine flour and baking soda; gradually add to creamed mixture.
Cover and chill dough for 4 hours or overnight.
Roll into 1 inch balls. Pinch one end, forming a teardrop shape.
Place on baking sheets; press to flatten.
For ears, press two peanuts into each cookie near the pointed end.
Using a toothpick, poke a whole in the opposite end for the tail.
Bake at 350°F for 8-10 minutes.
While cookies are warm insert licorice for tails.
Serves: 4 dozen
4 cups fresh or frozen cut green beans
2 small onions, chopped
¼ cup oil (vegetable, canola, olive)
3 medium tomatoes cut into wedges
2 tbsp salsa
1 garlic clove, minced
In a sauce pan, cover beans with water; bring to a boil.
Cook beans until crisp-tender.
Sauté onions in oil until tender.
Drain beans.
Add the onions, tomatoes, salsa and garlic; heat through.
Serves: 6-8
6 cups cooked cubed potatoes
1 ½ cups shredded low-fat cheddar cheese
1 cup black beans, rinsed and drained
2/3 cup sweet red pepper, chopped
½ cup celery, sliced
1/3 cup green onions, sliced
2 tbsp cilantro or parsley
¾ cup fat-free ranch dressing
½ cup chunky salsa
Combine the first seven ingredients in a large bowl.
Combine salad dressing and salsa in a small bowl.
Pour salad dressing over potato mixture and toss to coat.
Cover and refrigerate for at least an hour.
Serves: 12-16
4 medium nectarines
2 large plums
5 Tbsp brown sugar
2 tsp cinnamon
¼ cup unbleached flour
¼ cup old-fashioned oats
3 Tbsp cold, reduced-fat butter, cut into pieces
¼ cup pecan chips, toasted
Preheat oven 375°F
Cut fruit into slices over a bowl to catch juices; discard pits.
Sprinkle 2 Tbsp of sugar and 1 tsp of cinnamon over fruit. Mix well.
Place fruit in 9-inch pie plate
In a small bowl combine flour, oats and remaining sugar and cinnamon.
Cut in butter until mixture. Stir in pecans and sprinkle mixture over fruit.
Bake 30 minutes or until filling bubbles.
Serve warm or at room temperature.
Serves: 6
2 cups dried fruit (raisins, cranberries, apricots - diced)
2 cups unsalted nuts and seeds, such as pumpkin, peanuts, almonds, sunflower, cashews
Preheat oven 350°F
Spread 1/3 cup of mixture on baking sheet.
Bake until warm, about 5 minutes.
Serves: 12
1 Tbsp olive oil
1 ½ cup onion, chopped
1 cup grapefruit juice, fresh and segments
4 6-ounce salmon steaks, boneless, skinless
Heat olive oil in large nonstick skillet over medium heat. Add onions and cook until tender. Place salmon and grapefruit juice with segments in pan. Cover and simmer over low heat for 6-8 minutes or until fish is cooked to taste. Serve salmon with pan sauce, garnished with grapefruit segments.
Serve with steamed veggies.
Serves: 4
- YMCA of the USA Family Family
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1 ½ cup frozen strawberries
1 cup frozen pineapple chunks or blueberries
½ cup orange juice
1 ½ cup low or non-fat yogurt (vanilla or plain)
1 cup crushed ice
In a blender, blend strawberries, pineapple, orange juice, yogurt, and ice until smooth.
Serves: 4
1 tsp olive or canola oil
1 cup onion, chopped
½ cup green peppers, diced
1 cup zucchini (squash), chopped
½ cup carrots, shredded
4 cloves garlic
1 ½ pounds extra-lean ground beef or ground turkey
¾ cup old-fashioned oats
2 egg whites
1 cup tomato sauce
½ tsp black pepper
Preheat oven 375°F
Heat oil in large non-stick skillet over medium heat; add garlic, onion, green peppers and squash; cook 5 minutes.
Remove from heat, transfer to a large bowl and let cool 5 minutes.
Add beef (turkey), oats, egg whites, ½ cup tomato sauce and pepper. Mix well.
Make into 6 small loaves.
Place on a cookie sheet lined with aluminum foil.
Spoon rest of tomato sauce over loaves.
Bake 35-40 minutes or until internal temperature reads 160°F.
Serves: 6
2 cups rolled oats
1 cup ready to eat cereal flakes (bran)*
1 cup whole wheat flour
1 Tbsp baking powder
1 ½ cups carrots, shredded
½ cup raisins, unsweetened
1 ½ tsp ground cinnamon
1 cup water
½ cup instant nonfat dry milk
¼ cup honey
2 egg whites
2 Tbsp canola oil (vegetable)
• Optional
Preheat oven 350°F
Combine oats, cereal flakes, flour and baking powder.
Stir in carrots, raisins and cinnamon.
In another bowl whisk dry milk and water until smooth.
Add honey, egg whites and oil to milk mixture.
Pour over dry ingredients.
Mix until just combined; do not over mix.
Let stand 10 minutes.
Non-stick spray 9 x 13 inch pan.
Pour in the batter and bake 25-35 minutes.
Let cool for 2 hours, and then cut into bars.
Serves: 10
1 cup flour (whole wheat)
½ cup shredded bran cereal
½ cup old-fashioned oats
1/3 cup sugar
½ cup raisins
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1 cup skim milk
1/3 cup melted butter (lighter versions)
1 tart apple, chopped (Granny Smith)
1 egg
Preheat oven 400°F
Combine first eight ingredients in a large bowl.
Combine milk, butter, apple and egg in a food processor - for about 20 seconds.
Pour apple mixture over other ingredients, stir until just combined.
• can make without food processor; whip eggs, milk and butter - will create a slightly chunky muffin
Bake about 25 minutes
Serves: 12
Holiday shaped marshmallows (of your choice)
4 paper or Styrofoam plate
1 bottle of low-fat Whip Cream
Take the bottle of Whip Cream and cover your paper/Styrofoam plate completely place your marshmallows (of your choice) and decorate your plate with the marshmallows
Serves: 4 people
- Reams Family, Mt.Vernon, KY
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1 can chick peas (garbanzo beans), drained and rinsed
3 Tbsp sesame tahini
1-3 Tbsp olive oil
1 clove garlic, diced
1 Tbsp lemon juice or juice of 1/2 a lemon
¼ tsp paprika
Salt and Pepper to taste
Combine the first five ingredients in a blender and blend to desired consistency-should be smooth and light for easy dipping. Add some additional olive oil if the hummus is too thick.
Sprinkle paprika on top.
Serve with fresh veggies for dipping or whole pita triangles.
Serves: 4
- YMCA of the USA Family Family
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2 tsp oil (canola, vegetable, olive)
1 cup onion, chopped
3 cups canned pumpkin (about 1 ½ cans)
4 cups low-sodium vegetable broth
1 tsp curry powder
½ tsp black pepper
In a medium sauce pan, heat the oil.
Sauté the onion until soft.
Add the remaining ingredients.
Heat through.
Serves: 4
1 pound turkey or chicken, ground
1 cup tomato sauce
¼ cup mozzarella cheese, part-skim
¾ cup green bell pepper, diced
½ cup, spinach
Preheat oven 350°F
Coat a 9-inch cake pan with non-stick spray.
Press turkey into pan and bake for 18-20 minutes, until it is no longer pink.
Top baked turkey meat with sauce, vegetables and cheese.
Bake until cheese is melted, about 2-3 minutes.
Options: add sliced tomatoes, add broccoli or diced onions
Serves: 4
1 can black beans, rinsed and drained (15 oz)
¼ cup tahini
1 Tbsp garlic, diced
1 Tbsp olive oil
¼ Tbsp lime juice
½ tsp cumin
In a food processor or blender, process all ingredients until smooth and creamy.
If it is too thick, add ½ teaspoon olive oil and ½ teaspoon lime juice.
Serve immediately or store in refrigerator in airtight container.
Serve with fresh veggies for dipping or whole pita triangles.
Serves: 4 dozen
1 cup whole wheat couscous
½ cup carrots, shredded
½ cup cilantro
1 Tbsp olive oil
Cook couscous with the carrots.
Remove from the heat.
Fluff then add oil and cilantro.
Serves: 3
1 eggplant, 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 tsp olive oil
1/2 tsp salt
1/8 tsp ground black pepper
1/4 cup pasta sauce
1/2 cup (2 1/2 ounces) shredded part-skim mozzarella cheese
4 ounces Canadian bacon*
• optional
Preheat oven 425°F
Brush both sides of the eggplant with the oil and season with the salt and pepper.
Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once.
Spread 1 tablespoon of pasta sauce on each eggplant slice. Top, if desired, with the Canadian bacon (optional) and shredded cheese.
Bake until the cheese melts, 3 to 5 minutes.
Serve hot.
Serves: 4
- Castaneda Family
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6 bananas, soft
½ cup canola or olive oil
1 egg
2 egg whites
½ cup skim milk
¼ cup sugar
2 cups all-purpose flour
1 cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
1 cup blueberries (optional)
1 cup dried fruit (optional)
2 tsp cinnamon sprinkled on the top (optional)
Preheat oven to 375°F.
Prepare muffin tins (line with muffin papers or spray with pan spray).
Mash bananas. Mix with canola oil, egg and egg whites, milk and sugar, set aside.
In a separate bowl, combine flours, baking soda, and baking powder.
Add dry ingredients to banana mixture. Mix gently to combine.
Scoop batter into prepared muffin tins.
Bake for 16 to 18 minutes.
Cool for five minutes in muffin tins and then remove from tins and cool on a wire rack.
Serves: 24
1 onion, diced
3-4 Tbsp olive oil
1 pound butternut squash, peeled and diced
2-3 roma tomatoes*
1 clove, garlic, diced
½ cup water
16 ounce bag of whole-wheat pasta
Parmesan cheese
• if not in season, used diced canned tomatoes
Prepare pasta according to package.
Sauté onion in the oil, about 10 minutes.
Add squash, tomatoes and garlic and season to taste with black pepper.
Add water, cover and let simmer, about 12-15 minutes.
Be careful not to overcook squash.
Serve immediately over warm pasta, sprinkled with parmesan cheese.
Serves: 4
Oatmeal pancakes
1 cup oatmeal (5 min. Quaker Oats)
½ cup cottage cheese
6 egg whites
2 tsp vanilla
Cinnamon to taste
Blend all of the ingredients above, adding up to ¼ cup of water to keep the consistency like pancake batter. Pour batter on a griddle (use olive oil or canola oil instead of butter) and brown both sides.
Serve with fruit or unsweetened applesauce or small amounts of natural peanut butter and pure maple syrup.
Serves: 3-4
- Martin Family, Easley, SC
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2 pounds white potatoes
1 cup celery, diced
¾ cup red onion, diced
1 tbsp dill
white vinegar
olive oil
pepper
Boil potatoes with skin on until tender.
When potatoes cool, cut into to medium sized pieces.
Place potatoes in large bowl. Add celery, onion and dill. Add oil and vinegar until desired taste.
Season to taste with pepper
Serves: 8
¾ cup whole-wheat flour
½ cup unbleached all-purpose flour
2 Tbsp sugar
1 tsp baking powder
¼ tsp salt
½ cup pecans (halved) or walnuts
¼ cup golden raisins
1 large egg
2 egg whites
1 tsp vanilla extract
Preheat oven 350°F
Whisk together flours, sugar, baking powder, and salt; stir in pecans and raisins.
In a small bowl, whisk egg, egg whites and vanilla. Add to flour mixture, stir just until combined.
Lightly flour the surface of your work space, with flour on both hands pat the dough into a small loaf, about 1 inch thick, transfer to a non-stick sprayed baking sheet.
Bake until risen and firm, about 20-25 minutes.
Cool completely on sheet.
Reduce oven temperature to 300°F.
Place loaf on cutting board, and using a serrated knife, cut diagonally into thick slices (24 pieces).
Place slices in a single layer on cookie sheet.
Bake, turning once, until dried, about 25-30 minutes.
Serves: 24
1 pound fish fillets (cod, sea bass, tilapia), cut into 2-inch pieces
1 can diced tomatoes with chilies
3 Tbsp black olives, pitted and sliced
• Ground black pepper
• optional
Pre heat oven 400°F
Coat baking dish with non-stick spray or line with aluminum foil.
Arrange fish in pan, season with pepper, if desired.
Combine tomatoes and olives and spoon over fish.
Bake 20 minutes or until fish flakes apart when tested with a fork.
Alternatives:
Add garlic 1 tsp
Diced Italian-style tomatoes
Serves: 4
2 ½ cups halved green beans, blanched
2 ½ cups canned garbanzo beans (rinsed)
2 ½ cups canned kidney beans (rinsed)
1 ½ cups canned black beans (rinsed)
3 tomatoes diced
2 ½ Tbsp olive oil
2 Tbsp Dijon Mustard
¼ cup water
2 Tbsp chopped fresh basil
1 ½ Tbsp honey
½ tsp black pepper
¼ cup snipped chives
In a large bowl, mix the beans and tomatoes.
In a blender, combine the oil, mustard, water, basil, honey and pepper.
Blend/Process for 1 minute.
Pour over the salad.
Sprinkle with the chives and toss well.
For more color, add ½ cup chopped red peppers.
Serves: 8
5 cups water
2 cups brown rice
1 ½ tsp cinnamon
¾ tsp nutmeg
1 cup raisins (golden raisins if available)
½ cup dried cranberries, blueberries or cranberries, chopped
3 tbsp light, tub margarine or butter
¼ cup pecans or almond slivers
Combine water and next five ingredients.
Bring to a boil.
Stir and reduce heat.
Cover and simmer 45 minutes.
Melt the margarine and/or butter in a skillet.
Add nuts and sauté until browned.
Pour over rice and serve.
Serves: 10
1 pound perch fillets, fresh or frozen
1 ½ cup tomato sauce
½ cup sweet onions, diced
2 tsp chili powder
1 tsp oregano, dried
Dash cumin
Preheat oven 350°F
Thaw fish according to package.
Cover baking sheet with aluminum foil, separate fish into four pieces.
Mix tomato sauce, onions, chili powder, oregano and cumin together and pour over fish.
Bake until fish flakes easily when touch with a fork, about 12-20 minutes.
Serves: 4
1 can white beans (navy or cannelloni), drained, rinsed
1 can garbanzo beans, drained, rinsed
1 can (7 oz.) water packed tuna, drained
2 carrots, medium sized, peeled, shredded
1 red bell pepper, diced
2 celery stalks, diced
12 whole black olives, pitted
3 Tbsp olive oil
3 Tbsp balsamic vinegar
1 ½ tsp Dijon mustard*
Sea Salt and Black Pepper to taste
4 cups washed and dried romaine
• optional
In a bowl combine beans, tuna, carrots, red pepper, celery and olives.
Whisk oil, vinegar, salt and pepper (and mustard if using). Pour over salad and lightly toss.
Serve over a bed of romaine.
Serves: 4
1 grapefruit or one orange (peeled)
1 banana (peeled)
1 kiwi fruit
1 Tbsp of each blueberries, blackberries, or strawberries
4 Tbsp plain, fat-free yogurt
1 cup ice cubes
Mix all ingredients in a Vita Mix or blender on high speed for 3-4 minutes.
Serves: Two people
- Chris Nance Family, New Albany, IN
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4 cup bite-size rice square cereal (such as Rice Chex)
2 cup bite-size wheat square cereal (such as Wheat Chex)
2 cup broken whole-grain Melba toast
2 cup small fat-free pretzel twists
3 Tbsp vegetable spread (such as Smart Balance), melted
1 Tbsp Worcestershire sauce
2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp ground red pepper
1 1/2 cup dried tart cherries, de-seeded
Preheat oven to 300ºF.
Put rice cereal, wheat cereal, Melba toast and pretzels in a large bowl; stir to mix.
In a glass measuring cup or small bowl, stir together melted vegetable spread, Worcestershire sauce, chili powder, garlic powder, onion powder, and red pepper. Drizzle over cereal mixture. Toss to coat.
Spread cereal mixture in a 15 x 10 x 1-inch (or a 13 x 9 x 2-inch) baking pan. Bake in preheated oven about 25 minutes, stirring every 7 to 8 minutes. Remove from oven; stir in dried cherries.
Pour onto aluminum foil to cool completely. Store in a tightly-covered container for up to 1 week.
Serves: 20
1 Tbsp olive oil
2 heads of broccoli (about 2 pounds), florets separated, stalks trimmed
1 garlic clove, thinly sliced
1 piece fresh ginger, peeled and slivered
1 Tbsp lemon juice
Heat oil, add broccoli, garlic and ginger.
Cook until broccoli is bright green and ginger is fragrant, about 2 minutes.
Add ½ cup water; cover and cook, about 8-10 minutes.
Remove from heat and add lemon juice.
Season with salt and peper.
Serves: 4
2 cups light pancake mix
2 tbsp applesauce
1 egg
1/3 cup sugar
2/3 cup skim milk
1 cup berries or (chocolate chips, nuts, dried fruit)
Preheat oven 400°F
Combine the first five ingredients.
Fold in the berries.
• do not over mix batter
Bake about 18 minutes.
Serves: 12
¼ cup honey
1 Tbsp butter
1/3 cup brown sugar, unpacked
1 tsp almond extract or vanilla extract
2 ½ cups old-fashioned oats
1 cup sunflower seeds, seeded
1 cup almonds
½ cup flax seeds
1 cup bran cereal
¾ cup golden raisins
½ cup dried cranberries or blueberries or plums
Preheat oven 300°F
In a sauce pan, mix honey, butter and sugar. Bring to a boil and add almond extract.
In a bowl mix oats, sunflower seeds, almonds, bran cereal, raisins and dried berries. Add the butter mixture.
Smooth granola mixture evenly into a 9x13 inch pan (coat with non-stick spray).
Bake for 25 minutes.
Cool and cut into pieces.
Serves: 24
- 2-3 Cups of spinach gently packed
- 1 - 1.5 bananas
- one hand full of ice
- 1 cup of water (or your choice of soy, rice or almond milk)
Throw it all in a blender until thoroughly mixed. You will end up with an electric green colored drink that tastes yummy.
Serves: 1-2
- Simpson Family, Denton, TX
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1 cup skim milk
½ banana, frozen, chopped
½ cup berries, frozen
1 date or fig, chopped
1 Tbsp quick oats or bran flake cereal
1 Tbsp instant nonfat dry milk
½ tsp cinnamon
Place first 4 ingredients in the blender, blend for about 10 seconds.
Add oats or cereal and dry milk. Blend until smooth.
Sprinkle with cinnamon.
Serves: 1
4 pork loin chops (about 3 pounds)
4 cloves garlic, diced
2 tsp cumin
1 tsp sea salt (optional)*
1 tsp ground coriander
½ tsp ground red pepper
1 tsp ground black pepper
Preheat oven 350°F
Trim away visible fat from pork chops (place in the freezer briefly to allow easier trimming of fat).
Combine garlic, cumin, salt*, coriander, red and black pepper.
Spread the mixture thickly on both sides of chops and cover.
Refrigerate (marinate) for 2-8 hours.
Place chops on broiler rack and broil for 8-12 minutes per side or until the chops are browned and crusty.
Serves: 4
2 medium zuchinni, sliced
2 medium yellow squash, sliced
10 medium mushrooms, quartered
1 Tbsp margarine, light
1 Tbsp basil
¼ tsp cracked black pepper
2 medium tomatoes, cut into 8's
¼ cup shredded parmesan cheese
Place the first six ingredients in a two-quart microwave safe casserole dish.
Cover with wax paper, microwave on high 8-10 minutes.
Add tomato wedges and sprinkle with cheese.
Microwave on high 2-3 minutes.
Serves: 4
Veggies and Beans in a Blanket
2 tsp oil (olive, canola)
1 garlic clove, minced
1 can pinto beans, rinsed
1 of each red and green bell pepper, chopped
2 zucchini, sliced thinly
2 green onions, sliced
1 Tbsp balsamic vinegar
8 whole wheat tortillas
1/4 cup plain non-fat yogurt
1/4 cup cilantro, chopped
Combine yogurt and cilantro, set aside.
Heat oil in a nonstick frying pan. Add garlic, beans, peppers, zucchini and cook until tender.
Add green onions and vinegar and cook for 1 minute.
Heat tortillas until soft (pan or microwave).
Spread cilantro yogurt on tortilla and add a scoop of bean mixture. Fold in both sides and the bottom of the tortilla up and over the filling, and then roll to close.
Serves: 4
1 pound lean ground beef or turkey
6 whole grain crackers, crumbled
¼ cup parmesan cheese, grated
¾ cup spaghetti sauce, divided
12 part-skim cheddar cheese cubes
Preheat the oven to 400°F
Mix meat, cracker crumbs, parmesan, and 1/2 cup of the spaghetti sauce in a bowl. Shape into 12 meatballs.
Place 2 inches apart in a shallow greased pan. Press 1 cheese cube deeply into the center of each meatball.
Bake 14 minutes or until meatballs are cooked through.
Heat up remaining spaghetti sauce and serve as "lava".
Serves: 4
- YMCA of the USA Family
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2 carrots, peeled, chopped
4 small cloves garlic
¼ cup olive oil
1 pound ground chicken or turkey
1 cup salsa
1 cup prepared spaghetti sauce
2 Tbsp basil, chopped
Freshly ground pepper
1 pound bowtie pasta, cooked according to package directions, drained
Grated Parmesan Cheese
Combine garlic and carrots, chop well.
Heat oil in large skilled, add carrots and garlic.
Lower heat, simmer until carrots soften.
Add chicken; cook until no longer pink, about 5 minutes.
Add salsa and spaghetti sauce to chicken.
Cover and simmer on low heat 5 minutes.
Add basil and pepper to taste.
Pour over pasta.
Serves: 6
3 ounces whole wheat pasta, cooked
½ cup frozen corn, thawed
1 cup black beans, rinsed
½ cup fresh tomato, chopped
4 ounces mild green chilies, drained and diced
¼ cup onions, diced
2 Tbsp black olives, sliced
2 Tbsp fresh cilantro, chopped
¾ cup salsa (mild or medium) chunky
½ tsp chili powder
Cook pasta according to package directions, without adding salt or fat to cooking process.
Combine pasta, corn, black beans, tomato, chilies, onions, olives and cilantro in a large bowl.
Combine salsa and chili powder and salsa in small bowl, mix well. Pour over pasta mixture; toss to coat.
Cover and refrigerate for about 2 hours.
Serves: 6
1 ½ cup flour (whole wheat)
1 ½ tsp baking powder
2 tsp cinnamon
½ tsp baking soda
2 cups apples, chopped
1/3 cup brown sugar
2 tbsp vegetable oil
¼ cup egg whites (egg beaters) or 1 egg white
1 cup fresh/frozen cranberries (or blueberries, raisins)
Preheat oven 350°F
Mix flour, baking powder, cinnamon and baking soda.
Mix apples, sugar and oil in a separate bowl.
Stir in egg whites.
Stir in flour mixture until moistened.
Fold in cranberries.
Spread batter into loaf pan (8 ½ x 4 ½ )
Bake about 60 minutes. Let stand for 10 minutes before removing from pan and cool on a wire rack.
Serves: 12
¾ cup cucumbers
1 ½ cup nonfat sour cream
½ cup sweet red bell peppers, diced
½ cup yellow bell pepper, diced
1 clove garlic
½ tsp fresh cilantro
Place cucumbers in a small bowl.
Stir in the sour cream, peppers, garlic, and cilantro.
Chill until needed.
Serve with pita bread, pita chips, whole grain crackers, or whole grain tortilla chips.
Serves: 8
3/4 cup water
1/2 cup quinoa
3 Tbsp fresh lemon juice
1 Tbsp extra-virgin olive oil
3 scallions (white and light green parts), thinly sliced
1 small cucumber, peeled and diced
3 Tbsp lightly packed fresh parsley, finely chopped
2 Tbsp finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 oz low-fat feta cheese
Salt and pepper
In a small saucepan, bring water to a boil over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
In a medium bowl, combine juice, oil, salt, and pepper.
Fold in quinoa, scallions, cucumber, and herbs.
Toss until thoroughly coated. Season to taste as desired.
Thinly slice tomatoes. Arrange on serving plates.
Spoon about 1 cup quinoa over tomatoes.
Crumble feta on top.
Serve immediately.
Serves: 2
- Castaneda Family
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1 ½ cups whole-wheat flour
¾ cups light brown sugar
1 tsp baking powder
½ tsp baking soda
¼ tsp cinnamon
¼ tsp grated nutmeg
¼ tsp ground cloves
1 whole egg
1 egg white
3 Tbsp olive oil or canola
1 ¼ cups grated zucchini, tightly packed
1 Tbsp vanilla extract
¾ cup crushed canned pineapple, drained, (w/o added sugar)
1 cup dried cranberries
nonstick cooking spray
Preheat the oven to 350°F.
Spray a 9" loaf pan with non-stick cooking spray or use 3 smaller pans.
Sift the flour, sugar, baking powder, baking soda, cinnamon, nutmeg, and cloves together. Set aside.
In a large bowl, combine the egg, egg white, oil, zucchini, vanilla, cranberries and pineapple and mix well.
Add the flour mixture to the zucchini mixture and stir gently just until combined. Do not overmix. Pour the batter into the prepared pan. Place on the center rack of the preheated oven and bake 50 to 60 minutes. Bake until a toothpick inserted into the center of a loaf comes out dry. Cool on a rack.
Serves: 12
