Enjoy the sunlight. Spend a minute outside in the morning light. Grab a blanket if it's cold, and get the whole family outside and enjoy.
for Silly Sides
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
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
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
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
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 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 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
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
