A healthier diet for a healthier you

Breakfast

Breakfast Bagel Sandwich Ingredients: 1 whole grain bagel or ‘sandwich thin’ whole grain bun 1 teaspoon olive oil 1 egg 1 slice turkey bacon 1 slice provolone cheese 1/4 cup baby arugula, spinach or kale Salt and pepper to taste Directions: Toast the bagel or bun. Heat the olive oil in a large nonstick skillet and add the egg and bacon to the skillet. Cook the egg on one side until almost set and then flip and cook the other side. Top the egg with the slice of provolone. Turn the bacon once to brown on both sides. Put the arugula or other greens on the bottom half of the bagel or bun and top with the egg and turkey bacon. Add the top half of the bun and enjoy. Serves 1. Calories: 331.5, Net Carbs: 17.6g, Total Carbs: 22.7g, Fiber: 5.2g, Sugar: 1.7g, Protein: 23.5g, Total Fat: 17.0g, Saturated Fat: 5.4g, Cholesterol: 247.1mg

Blueberry Lemon Zucchini Muffins

A healthier twist on the classic, these blueberry lemon muffins are made with unsweetened applesauce in place of refined sugar and are loaded with grated zucchini. Moist and tangy from the buttermilk, these wholegrain treats pack plenty of flavor. Ingredients: 2 cups whole-wheat pastry flour 1 tablespoon baking powder 1 teaspoon salt 1 tablespoon lemon zest 1/2 cup unsweetened applesauce 2 eggs, lightly beaten 1/2 cup low-fat buttermilk 3 tablespoons olive oil 1 cup zucchini, grated 1 cup blueberries, fresh or frozen Directions: Preheat oven to 400 degrees. Grease each cup in a standard 12-cup muffin pan, or use paper muffin liners. In a large bowl, combine flour, baking powder, salt and lemon zest. In a medium bowl, combine applesauce, eggs, buttermilk and olive oil. Add wet applesauce mixture to the flour mixture, stirring gently until barely combined. Stir in zucchini and blueberries. Divide batter evenly between muffin cups. Bake for 15–18 minutes or until golden brown. Yields 12. Calories: 128, Total fat: 4.8g, Saturated fat: .9g, Cholesterol 31.4mg, Sodium: 67.3mg, Carbs: 18.3g, Dietary fiber: 2.9g, Sugars: 3.2g, Protein: 4.2g

Breakfast Salad with Poached Egg Salad for breakfast? Yes! With a poached egg, it suddenly seems perfect. For more antioxidants and a nice sweet crunch, try a sprinkle of pomegranate seeds. Ingredients: 2 cups arugula, baby kale or spinach 1 avocado, cubed 1 pink grapefruit, peeled and cut into segments 1/4 cup toasted walnuts 2 large eggs 1/4 cup citrus vinaigrette (see recipes below) salt and pepper to taste Directions: Toss the greens, avocado, grapefruit and walnuts in a bowl. Poach eggs in a 2-quart saucepan of gently boiling water. (See poaching tips below.) Remove the poached eggs from the water with a slotted spoon and drain briefly on a paper towel. Top each salad with an egg, season with salt and pepper, and drizzle with citrus vinaigrette. Poach Like a Pro 1. Place the whole eggs gently into boiling water for 10 seconds. 2. Remove the eggs with a slotted spoon and drop the water’s temperature to a gentle simmer. 3. Crack each egg into the simmering water, cover and poach for 1-2 minutes. 4. Remove with slotted spoon. Citrus Vinaigrettes Ingredients: Pink Grapefruit Vinaigrette 2 tablespoons pink grapefruit juice 1 teaspoon white wine vinegar salt and pepper to taste 2 tablespoons olive oil

Lemon Dijon Vinaigrette 2 tablespoons fresh lemon juice 1/2 teaspoon lemon zest 1/2 teaspoon Dijon vinegar 1/2 teaspoon honey salt and pepper to taste 2 tablespoons olive oil Orange Rosemary Vinaigrette 2 tablespoons fresh orange juice 1/2 teaspoon lemon zest 1/4 teaspoon minced fresh rosemary leaves pinch smoked Spanish paprika pinch salt to taste 2 tablespoons olive oil Directions: Just whisk the ingredients together and serve. What a day-brightener! Makes 2 salads. Calories: 328.9, Net Carbs: 11.0g, Total Carbs: 18.2g, Fiber: 7.2g, Sugar: 1.7g, Protein: 11.9g, Total Fat: 25.6g, Saturated Fat: 4.1g, Cholesterol: 236.9mg

Buckwheat Apple Pancakes Buckwheat, high in fiber and with a nice nutty flavor, is a good breakfast choice. These pancakes are filled with apple slices so they’re even higher in fiber and have a touch of sweetness. Ingredients: 2 large Granny Smith or Fuji apples (or other baking apples) sliced thick 2/3 cup buckwheat pancake mix 1 egg, beaten 2 teaspoons sunflower oil 1/2 teaspoon vanilla extract 1/2 teaspoon cinnamon 3/4 cup almond, cashew, coconut or dairy milk 2 tablespoons sunflower or other high-heat oil for the griddle 1/2 cup toasted pecans 1/2 cup maple syrup Directions: Preheat the griddle over medium-low heat. Mix the buckwheat pancake mix with the egg, sunflower oil, vanilla extract, cinnamon and milk until just blended. Dip each apple slice in the pancake batter and place on the oiled griddle. Cook until browned and cooked on each side, turning after 1-2 minutes. Keep warm while you prepare the other apple cakes. Serve with toasted pecans and a drizzle of maple syrup. Serves 4. Calories: 408.2, Net Carbs: 52.8g, Total Carbs: 59.3g, Fiber: 6.5g, Sugar: 35.7g, Protein: 6.2g, Total Fat: 18.4g, Saturated Fat: 2.0g, Cholesterol: 52.9mg

Easy Being Green Breakfast Scramble Who doesn’t love one-pan meals? By tossing in high-fiber asparagus and nutrient-loaded spinach with protein-packed eggs, this breakfast will fuel your body throughout the morning. Ingredients: 3 eggs, beaten with 1 tablespoon water salt and fresh ground black pepper to taste 1 tablespoon chopped fresh herbs (parsley, chives, tarragon or basil) 1 tablespoon olive oil 1 1/2 cups asparagus, tough ends trimmed, cut into 1-inch pieces 2 cups baby spinach Directions: Season the beaten eggs with salt and pepper and stir in fresh herbs. Heat the olive oil in a 10-inch nonstick skillet and add the asparagus to the pan once it’s hot. Cover the pan for 1-2 minutes and cook over medium heat until the asparagus is lightly cooked; stir in the spinach and wilt. Push vegetables to the side; pour the eggs into the clean side of the pan and lightly stir with a spatula to scramble. When the eggs are nearly set, stir in the vegetables and season with additional salt and pepper if desired. Serves 2. Calories: 194, Total Fat: 14.5g, Saturated Fat: 3.3g, Cholesterol: 317.2mg, Sodium: 279.3mg, Carbs: 5.7g, Dietary fiber: 2.8g, Sugar: 2.6g, Protein: 12.6g

Individual Baked Oatmeal Filling and full of fiber, oats are a good alternative to packaged cereal. Prep: 20 minutes Chill: 12 hours Bake: 35 minutes at 350°F Cool: 15 minutes Number of Servings: 12 Ingredients: 2-1/2 cups regular rolled oats 1/4 cup oat bran 1/4 cup steel-cut oats 2 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 2 cups milk 1⁄3 cup applesauce 1 egg, lightly beaten 1/4 cup granulated sugar 1/4 cup packed brown sugar 1/4 cup vegetable oil 2 cups fresh fruit such as blueberries, peeled and chopped pears or apples and/or chopped strawberries Nonstick cooking spray Coarse or turbinado (raw) sugar (optional) Plain or vanilla low-fat yogurt or milk Directions: 1.In a large bowl, stir together rolled oats, oat bran, steel-cut oats, baking powder, salt and cinnamon; set aside. 2.In a medium bowl, combine milk, applesauce, egg, granulated sugar, brown sugar and oil. Add milk mixture to oat mixture; stir until combined. Gently stir in fruit. Cover and chill for 12 to 24 hours. 3.Preheat oven to 350°F. Coat twelve 6-ounce ramekins or custard cups or a 2-quart square or rectangular baking dish with cooking spray. Divide oat mixture among ramekins or spoon into baking dish. If desired, sprinkle with coarse sugar. 4.Bake for 35 to 40 minutes for ramekins, or 45 to 50 minutes for baking dish, or until tops are evenly brown. Cool on a wire rack for 15 minutes. Serve warm with yogurt. Serving Size: scant 1/2 cup. Nutrition Facts Per Serving: 219 cal., 8 g total fat (2 g sat. fat), 21 mg chol., 227 mg sodium, 33 g carb., 3 g fiber, 16 g sugar, 7 g protein

Non-Meat Breakfast Sausage Tempeh is made with soybeans that are fermented together to form a slab. It can be sliced or crumbled which makes it ideal for making a healthy meat-free substitute for sausage. Ingredients: 1 8-ounce package tempeh* 1 teaspoon olive oil 1 teaspoon fennel seeds 1 tablespoon poultry seasoning or Italian seasoning blend (salt-free) 1 teaspoon smoked Spanish paprika 2 tablespoons Bragg’s amino acids or low-sodium soy sauce 2 teaspoons maple syrup 1 teaspoon molasses 1 clove garlic, minced Directions: To make links, slice the tempeh slab into 16 slices. For sausage crumbles, crumble the entire loaf into a bowl. Mince the fennel seeds with olive oil on a cutting board. The oil will help carry the flavor and keep the fennel seeds from scattering all over the cutting board. Mix the minced fennel seeds, poultry seasoning, paprika, amino acids, maple syrup, molasses and garlic together in a small bowl and toss the tempeh with the marinade. Allow to marinade for at least one hour. When you are ready to cook, heat a non-stick skillet and sear the tempeh, turning the “links” or stirring the “crumbles” to cook evenly on all sides. Use and serve as you would breakfast sausage. Makes 16 “sausage links” or 8 ounces “sausage crumbles.” *Tempeh is a made from whole soybeans, and is a hearty alternative to meat. It can be found in grocery stores in the refrigerated or frozen section. Calories: 68, Net Carbs: 4.8g, Total Carbs: 6.8g, Fiber: 2.0g, Sugar: 1.5g, Protein: 5.3g, Total Fat: 0.6g, Saturated: 0.1g, Cholesterol: 0.0mg

Overnight Oatmeal in Jars The “grab and go” simplicity and the opportunity for variety make the overnight prep so worth it. And it makes great use of old jelly jars! Orange Ambrosia or Strawberry Chia Oatmeal Cup 1 cup rolled oats (not quick oats) 1 cup yogurt 1 cup almond, cashew, coconut or dairy milk 1 tablespoon honey 1/2 teaspoon vanilla extract 4 tablespoons finely grated unsweetened coconut, or 4 teaspoons chia seeds 1 cup orange segments, quartered, or 1 cup frozen sliced strawberries 4 teaspoons golden flax seeds 4 half-pint jelly jars Directions: Put 1/4 cup rolled oats into each jelly jar. Whisk the yogurt, milk, honey and vanilla extract together in a bowl and pour an equal amount over each jar of oats. Top each jar with 1 tablespoon coconut, 1/4 cup orange pieces and 1 teaspoon flax seeds. Cover the jar with a lid and shake to mix. Store in the refrigerator overnight. Eat within 3 days. Serves 4. Calories: 185–204.7, Net Carbs: 25.0g, Total Carbs: 29.5g, Fiber: 4.5–5.6g, Sugar: 11.3–12.7g, Protein: 7.7g, Total Fat: 4.4–6.9g, Saturated Fat: 3.4–5g, Cholesterol: 1.2mg

Savory Vegetable Barley Bowl Make sure the yogurt you use contains probiotics (which aid in digestion) and does not contain sugar. Ingredients: 8 ounces plain yogurt 1/2 cup roasted vegetables (see our Renew recipe) 1/4 cup cooked barley, buckwheat groats or millet 1 tablespoon minced sundried tomato 2 tablespoons roasted pumpkin seeds 1 tablespoon toasted walnuts Dash of paprika Pinch of salt to taste 2 tablespoons olive oil Directions: Place yogurt in a bowl and arrange the toppings over the yogurt. Serves 1. Calories: 452.7, Net Carbs: 44.9g, Total Carbs: 55.7g, Fiber: 10.8g, Sugar: 19.3g, Protein: 28.6g, Total Fat: 15.5g, Saturated: 2.9g, Cholesterol: 4.5mg

Sunny-Side Up Egg in a Pepper Ring It’s more than just a pretty face — this clever idea is a great way to add high-antioxidant vegetables to your breakfast, and it’s easy to make. Ingredients: 1 teaspoon olive oil 4 1/4''-thick slices bell pepper (any color) 4 eggs salt and fresh ground black pepper to taste Directions: Heat the olive oil in a nonstick skillet over medium heat. Arrange the bell pepper slices so that they sit flat in the skillet. Crack an egg into each bell pepper slice and season with salt and pepper. Turn the heat to low and cover the pan and let cook for 1-2 minutes, until eggs are cooked as you like them. Serve warm. Serves 2. Calories: 177.1, Net Carbs: 2.6g, Total Carbs: 3.6g, Fiber: 1.0g, Sugar: 2.7g, Protein: 13.0g, Total Fat: 12.3g, Saturated Fat: 3.4g, Cholesterol: 423.0mg

Lunch

30-Minute Minestrone Prep time: 15 minutes Cook time: 15 minutes Ingredients: 4 cups water 2 cups miniature peeled carrots 15-ounce can Great Northern beans, rinsed and drained 14-ounce can peeled Italian plum tomatoes, cut up 1 cup chopped onion 4 teaspoons low-sodium beef bouillon granules or 2 teaspoons regular beef bouillon granules 1 teaspoon bottled minced garlic 1/2 teaspoon dried basil, crushed 1/2 teaspoon dried oregano, crushed 1/4 teaspoon black pepper 9-ounce package frozen no-salt-added Italian green beans 1 small zucchini, halved lengthwise and sliced 1/2 cup elbow macaroni, alphabet macaroni or broken spaghetti, uncooked 1/4 cup grated or shredded Parmesan cheese Directions: In a large saucepan, combine first 10 ingredients. Bring to a boil over high heat. Add green beans, zucchini and pasta. Return to a boil. Reduce heat, cover and simmer for 10 minutes or until pasta is done. Spoon into bowls and sprinkle each serving with Parmesan cheese. Serves 6; 1 cups per serving. Approximate nutrition facts, per serving: Calories: 168; Total fat: 1.5 g; Saturated fat: .5 g; Polyunsaturated fat: .5 g; Monounsaturated fat: .5 g; Protein: 8 g; Carbohydrates: 30 mg; Dietary fiber: 6 g; Sugar: 9 g; Cholesterol: 3 mg; Sodium: 270 mg

Asian-Inspired Napa Cabbage Wraps Give your sliced bread the day off. Gorgeous, sturdy Napa cabbage leaves make a great container for sandwich fillings and salads. This recipe can easily be adapted to use leftover cooked meats, veggies and noodles or rice. You can even fill the leaves with chicken, tuna or egg salad. 8 Napa cabbage leaves 8 ounces tempeh, crumbled 1/4 cup minced yellow onion 1 teaspoon minced ginger root 1 teaspoon curry powder 1/4 teaspoon salt 1 teaspoon olive oil or coconut oil 4 ounces fine rice noodles 1 medium carrot 1/4 cup cilantro, coarsely chopped 4 tablespoons reduced-fat prepared sesame ginger salad dressing Separate 8 cabbage leaves from the head of Napa cabbage and place cut side down in a bowl of water to refresh while you prepare the filling. Toss the tempeh crumbles with the onion, ginger, curry powder and salt. Heat oil in a skillet and cook tempeh mixture until browned and crisped, about 5–7 minutes. Bring 4 cups of water to a boil in a saucepan. Stir in rice noodles and cook according to directions on the package. Drain and rinse noodles in a colander. Fill a small bowl with ice water. Peel the carrot and continue with the peeler to make carrot ribbons. Then add them to the ice water to keep crisp until you are ready to serve. Toss the tempeh, noodles, cilantro and carrot ribbons together with the sesame ginger salad dressing. Divide the salad mixture into the Napa cabbage leaves and serve. Serves 4. Calories: 265, Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 335.1mg, Carbs: 42.8g, Dietary Fiber: 5.3g, Sugar: 7.5g, Protein: 11.7g

BBQ Buttermilk Chicken Cups It’s all our favorites wrapped up in one flavor-filled entrée salad. This simple combination of crisp corn, ripe tomatoes, bright herbs and a tangy buttermilk dressing is made even easier thanks to chopped chicken. Ingredients: Chicken Salad 3 cups cooked chicken, chopped 1/3 cup mayo 1/3 cup barbecue sauce 1/4 cup finely diced red onion Salt and pepper 1 jalapeño, seeded and finely diced 8 Bibb or butter lettuce leaves 1 cup grape tomatoes, quartered 1 cup fresh or frozen corn kernels 1/4 cup cilantro leaves, chopped Buttermilk-Chive Dressing 1/2 cup buttermilk 1/4 cup sour cream 2 tablespoons mayo 2 tablespoons white vinegar 1/4 cup chopped chives Salt and pepper Directions: In a medium bowl, combine chicken, 1/3 cup mayo, barbecue sauce, red onion and jalapeño. Season to taste with salt and pepper. Then, in a small bowl, whisk together the dressing ingredients, and season with salt and pepper. Arrange two lettuce leaves on each of 4 plates. Spoon chicken salad over lettuce leaves. Garnish each with tomatoes, corn and cilantro. Drizzle dressing over each lettuce cup. Serves 4. Calories: 420, Total fat: 26g, Saturated fat: 6g, Cholesterol: 94mg, Sodium: 753mg, Carbs: 25g, Dietary ?ber: 3g, Sugar: 13g, Protein: 24g

Farro salad with grilled veggies With its nutty flavor and delightfully chewy texture, farro is a versatile and hearty whole grain — and an ideal accompaniment for the season’s freshest veggies prepared on the grill. Ingredients: Dressing 1/3 cup balsamic vinegar 1/3 cup olive oil 1 teaspoon Dijon mustard 1 teaspoon salt 1/4 teaspoon black pepper Salad 3 cups cooked farro 1 medium zucchini, sliced diagonally into 1/2-inch slices 1 medium summer squash, sliced diagonally into 1/2-inch slices 1 red onion, peeled and cut into 6 wedges 1 red bell pepper, cut into large slices 1/2 pound asparagus spears, trimmed and cut in half 1 tablespoon olive oil Salt and pepper Topping 1/2 cup crumbled Gorgonzola cheese 1 cup chopped walnuts, toasted Directions: In a small bowl, whisk together the dressing ingredients. Set aside. Preheat grill to medium. Meanwhile, brush the zucchini, summer squash, red onion, red bell pepper and asparagus with 1 tablespoon olive oil. Grill vegetables 8-12 minutes, or until tender and browned. Remove from grill. When cool enough to handle, cut into bite-sized pieces. In a large bowl, toss the cooked farro with half of the dressing. Add the grilled vegetables, and drizzle with additional dressing. Top with Gorgonzola and walnuts. Can be served room temperature or chilled. Serves 6. Calories: 417, Total fat: 27g, Saturated fat: 3g, Cholesterol: 4mg, Sodium: 409mg, Carbs: 40g, Dietary fiber: 7g, Sugar: 7g, Protein: 7g

Fresh Corn, Tomato and Avocado Salad with Shrimp Ingredients: 1 pound medium or large shrimp, peeled and deveined 2 cups cherry tomatoes, halved 2 avocados, peeled and cubed 2 ears corn, kernels sliced off (no need to cook if it’s fresh sweet corn. If not, steam it for 3 minutes) 3 ounces reduced-fat feta cheese, cubed 1/4 cup fresh basil, slivered 1 tablespoon balsamic vinegar 1 tablespoon extra virgin olive oil 1/8 teaspoon salt 1/4 teaspoon black pepper, freshly ground Directions: Pan-fry, steam or grill the shrimp until they are pink, 3-4 minutes total. Combine all ingredients except the shrimp in a large serving bowl. Serve the shrimp on top of the salad. For a flavor boost, add 1/4 teaspoon celery seeds or cumin and 1 tablespoon fresh lemon or lime juice to the salad Want to prepare the salad ahead of time? Here’s how: Cook and refrigerate the shrimp, halve the tomatoes, remove the corn kernels from the cobs, or fully prepare and refrigerate the salad (wait to chop and add the avocado until just before serving). Serves 8. Calories: 195, Total fat: 10g, Saturated fat: 2g, Cholesterol: 125mg, Sodium: 440mg, Carbs: 12g, Dietary fiber: 4g, Sugar: 3g, Protein: 17g

Grilled Romaine Caesar Salad Classic Caesar salad gets a big-time upgrade and a trip to the grill. Romaine hearts are firm and compact enough to stand up to the grill and result in an irresistible slightly charred flavor. Ingredients: Caesar Dressing: 1/3 cup olive oil 3 tablespoons lemon juice 1 clove garlic, minced 2 teaspoons anchovy paste, optional 1 teaspoon Worcestershire sauce 1/2 teaspoon Dijon mustard Salt and pepper to taste Dash of Tabasco Salad: 2 heads romaine hearts, trimmed and cut in half lengthwise 1 tablespoon olive oil 4 slices crusty peasant bread 1 ounce Pecorino Romano cheese, shaved with a vegetable peeler (1/2 cup shavings) 1/2 cup hazelnuts, toasted in 375-degree oven for 10 minutes until lightly browned, skinned and coarsely chopped Directions: In a small bowl, whisk together the dressing ingredients. Set aside. Preheat the grill to medium. Brush the cut sides of the lettuce and both sides of the bread slices with 1 tablespoon olive oil. Grill the lettuce, cut side down, 2-3 minutes or until grill-marked and slightly wilted. Grill the bread slices 1-2 minutes each side, or until grill-marked and toasted. Transfer the romaine to a platter or individual serving plates. Drizzle with dressing. Garnish with cheese shavings and hazelnuts. Serve with grilled bread. Serves 4. Calories: 484, Total fat: 33g, Saturated fat: 5g, Cholesterol: 8mg, Sodium: 756mg, Carbs: 38g, Dietary fiber: 12g, Sugar: 5g, Protein: 13g

Philly Cheesesteak Sandwich Ingredients: 2 teaspoons olive oil 1/2 cup each red and green pepper strips 1 cup sliced mushrooms 1/2 cup sliced yellow onion Salt and fresh ground black pepper to taste 4-ounce lean top sirloin beef, cut into thin slices 2 ounces provolone cheese 2 whole grain dinner rolls Directions: Heat oil in a large, heavy skillet. Sauté peppers, mushrooms and onions together over high heat until onions are browning and peppers are softened. Remove vegetables and return skillet to the burner. Season steak and add to skillet. Cook steak over medium-high heat, turning to sear on both sides until cooked through. Return vegetables to skillet and toss to mix. Divide steak and vegetables into two portions in skillet and top each with cheese. Cover skillet and allow cheese to melt into meat and vegetables. Fill each dinner roll with steak mixture. Serves 2. Calories: 358; Fat: 16 g; Protein: 26 g; Fiber: 4.8 g

Potato Corn Chowder Start to Finish: 20 minutes Number of servings: 2 Ingredients: 1 cup loose-pack frozen whole-kernel corn 1 cup loose-pack frozen diced hash brown potatoes with onion and peppers 3/4 cup water 3/4 teaspoon instant chicken bouillon granules 1 clove garlic, minced Dash white or black pepper 1 12-ounce can evaporated fat-free milk 1 tablespoon all-purpose flour Snipped fresh parsley (optional) Directions: 1. In a medium saucepan combine corn, hash brown potatoes, water, bouillon granules, garlic and pepper. Bring to boiling; reduce heat. Cook, covered, about 5 minutes or until vegetables are tender. Do not drain. 2. Gradually stir the milk into the flour; add milk mixture to vegetable mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. 3. To serve, ladle the chowder into serving bowls. If desired, sprinkle each serving with parsley. Makes 2 servings. Serving Size: 2 cups. Nutrition Facts Per Serving: 281 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 438 mg sodium, 55 g carb., 3 g fiber, 25 g sugar, 16 g protein

Simple Greek Salad Recipe Ingredients: 1/2 head of lettuce (green leaf, red leaf or romaine) cut into thin strips 1/2 cucumber, chopped 1/2 cup chopped tomatoes 1 15.5-oz can chickpeas (garbanzo beans), no salt added, drained and rinsed 1/2 red onion, finely sliced 1/2 cup crumbled fat-free or low-fat feta or shredded Parmesan 2 tablespoons extra virgin olive oil 2 tablespoons red wine or cider vinegar 1/2 teaspoon garlic powder 1/2 teaspoon black pepper Directions: 1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion. 2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper. 3. Pour dressing over salad mixture and toss. If desired, garnish with hard-boiled egg and Kalamata olives.

Summertime Salad Dressing: 1 medium lemon, zested and juiced 2 cloves garlic, minced 2 tablespoons Dijon mustard 2 tablespoons apple cider vinegar 1/4 cup minced red onion 1/2 cup fresh chopped Italian parsley 1/2 teaspoon salt, or to taste 1/2 teaspoon fresh ground black pepper, or to taste 1/4 cup olive oil (If you want to substitute prepared salad dressing, use 1 1/4 cups of your favorite dressing.) Salad Ingredients: 1 (25-ounce) can garbanzo beans, drained and rinsed 1 pint grape or cherry tomatoes, halved 2 cups shredded carrots 2 cups diced smoked turkey breast 4 cups arugula, baby spinach or kale 1 cup shredded red cabbage or slaw mix 4 cups romaine lettuce, washed and cut into bite-sized pieces 6 radishes, thinly sliced 1/2 red onion, thinly sliced Calories: 211, Total Carbs: 25g, Fiber: 6g, Net Carbs: 19g, Protein: 11g, Total Fat: 8g, Sugar: 3.7g, Saturated Fat: 1.2g, Cholesterol: 12.2mg Some Variations to Try: Mushrooms: Add diced mushrooms on top of the dressing so they marinate to add flavor and moisture. Avocados: Add diced avocados to the dressing so they won’t turn brown. They’ll also make a sort of “green goddess” dressing for the salad.

Cucumbers: Add a diced cucumber on top of the dressing to marinate, as it will release moisture and add to the flavor of the dressing. Or use sliced cucumber in a layer below the leafy greens. Citrus: Grapefruit or orange segments can be added right on top of the vinaigrette to add flavor to the dressing. Fruit: Sliced strawberries, sliced mango and whole raspberries, blueberries or blackberries work well when layered below the leafy greens. Nuts: Toasted nuts are a crunchy addition to a salad, but will get soggy if added too soon. Bring them to your picnic in a separate resealable container. Cheese: Cubed or crumbled cheeses are best in the middle or top layers of the salad. Hard-boiled egg: Eggs are an easy way to add protein to a salad. Layer sliced or chopped hard-boiled eggs in the middle layers.

Walk-in-the-Park Wraps Ingredients: 2 whole grain tortillas, 8” 2 tablespoons prepared basil pesto 1 cup spinach leaves, about 12–14 leaves 4–6 thin slices tomato 1/2 avocado, cut into 6 slices 4 slices turkey breast 2 slices mozzarella cheese, cut into 3 pieces Directions: Spread 1 tablespoon of pesto on the center of each tortilla. Layer each with the spinach, sliced tomato and avocado, and then the turkey and cheese. Roll the tortilla into a snug roll and wrap with parchment paper (wax paper works, too). Tie each end with string before cutting in half diagonally to serve. Makes 2 wraps. Calories: 462, Total Fat: 20.8g, Saturated Fat: 0g, Cholesterol: 33.4mg, Sodium: 178.1mg, Carbs: 48.8g, Dietary Fiber: 8.1g, Sugar: 5.3g, Protein: 23.7g

Watermelon Strawberry Caprese Salad Ingredients: Basil vinaigrette: 1 small shallot, chopped 1 clove garlic, chopped 1 cup loosely packed fresh basil leaves 1/2 cup olive oil 3 tablespoons white wine vinegar 1 tablespoon honey 1 teaspoon salt 1/4 teaspoon black pepper Salad: 3 cups seeded watermelon balls 2 cups halved small strawberries 1 pint cherry tomatoes 8 ounces fresh, water-packed, cherry-sized mozzarella balls Coarse salt and freshly cracked pepper Additional basil leaves for garnish Directions: In a blender or food processor, combine vinaigrette ingredients. Blend until smooth. Meanwhile, arrange watermelon, strawberries, tomatoes and mozzarella on a platter or in a serving bowl. Just before serving, drizzle the salad with dressing, and finish with salt, pepper and additional basil. Alternatively, the dressing can be served on the side, or drizzled over individual salads. Serves 6. Calories: 335, Total fat: 25g, Saturated fat: 6g, Cholesterol: 22mg, Sodium: 570mg, Carbs: 16g, Dietary fiber: 2g, Sugar: 12g, Protein: 8g

White bean and sweet potato chili Ingredients: 1 tablespoon olive oil 1/2 cup diced onion 1/2 cup diced celery 2 cups diced sweet potato, winter squash or pumpkin 1 teaspoon ground coriander 1 teaspoon ground cumin 1/4 teaspoon ground dried turmeric 1/4 teaspoon ground cinnamon salt and fresh ground black pepper to taste 1/4 cup basmati or jasmine rice, rinsed 1 (15 ounce) can cannellini or Great Northern beans, drained and rinsed 3 cups chicken broth 1 cup baby spinach or kale, coarsely chopped fresh cilantro, avocado and wedge of lime for serving Directions: Heat the oil in a medium saucepan and add onion, celery and sweet potato with the spices. Cook for 5 minutes until fragrant, and then add the rice and stir to coat. Add the beans, broth and stir to mix. Cover and simmer the soup for 15 minutes over low heat until rice is cooked, stirring occasionally. Stir in the spinach or kale. Season with salt and fresh ground black pepper to taste. Serve in bowls topped with fresh cilantro, avocado slices and a lime wedge on the side. Serve with a whole grain tortilla or 1/2 piece of whole grain bread. Add a spoon of low-fat plain Greek yogurt or low-fat cheese if you like. Serves 4. Calories: 364, Total Fat: 10.2g, Saturated Fat: 1.7g, Cholesterol: 0mg, Sodium: 118.9mg, Carbs: 56.8g, Dietary fiber: 11.5g, Sugar: 4.9g, Protein: 15.2g

Dinner

Chicken and vegetable stir-fry with brown rice Ingredients: 3 cups cooked brown rice 5 ounces diced chicken thigh or breast meat 1 teaspoon low-sodium soy sauce 1 teaspoon apple cider vinegar 1 teaspoon cornstarch 1 teaspoon grated fresh ginger root 1 garlic clove, minced, about 1/2 teaspoon 1 teaspoon Chinese 5-spice seasoning or curry powder (make sure to use salt-free seasoning) 1 tablespoon coconut, sesame or avocado oil 1/2 cup sliced celery 1 cup sliced or julienne carrots 1 cup broccoli florets, cut into bite-sized pieces 1 cup asparagus, tough ends removed, cut into 1-inch pieces 1/2 cup water or chicken broth Directions: Mix chicken with the soy sauce, vinegar, cornstarch, ginger, garlic, and 5-spice seasoning or curry powder in a small bowl, and allow to marinate while you cut the vegetables. Heat the oil in a large nonstick skillet and add the chicken, stirring to brown evenly on all sides over medium heat. When the chicken is well-browned, add the celery and carrots, cover and cook over medium heat, stirring occasionally for 3–5 minutes until chicken is cooked and carrots are almost tender. Add the broccoli, asparagus, and water or broth, and stir well. Cover and cook for another 2–3 minutes until all the vegetables are tender and sauce has thickened slightly. Serve over warm brown rice. Serves 2. Calories: 530, Total Fat: 12.6g, Saturated Fat: 7.2g, Cholesterol: 58.8mg, Sodium: 239.7mg, Carbs: 80.4g, Dietary fiber: 9.7g, Sugar: 6.1g, Protein: 24.9g

Chicken Shawarma Platter Ingredients: Chicken • 2 boneless, skinless chicken breast halves • 2 red onions, cut into wedges • 2 tablespoons olive oil • 1 teaspoon cumin • 1 teaspoon smoked paprika • 1/2 teaspoon cinnamon • 1/2 teaspoon turmeric • 1/2 teaspoon salt • 1/2 teaspoon pepper • 2 tablespoons fresh lemon juice • 2 tablespoons fresh parsley, chopped White sauce • 1 cup plain yogurt • 1 tablespoon lemon juice • 1 tablespoon white wine vinegar • 1/2 teaspoon dried dill weed • 1/2 teaspoon garlic powder • 1/2 teaspoon onion powder • Salt and pepper to taste Suggested accompaniments: Shredded romaine lettuce, pita bread, olives, diced cucumbers and diced tomatoes Directions: Heat broiler to high. On a large rimmed baking sheet lined with foil, place chicken and red onions. In a small bowl, combine olive oil, cumin, smoked paprika, cinnamon, turmeric, salt and pepper. Drizzle the mixture over chicken and onions. Broil 12-15 minutes, turning halfway through cooking time, or until chicken is cooked through and onions are tender. Slice chicken and drizzle with lemon juice. Place on platter. Sprinkle with parsley. In small bowl, combine white sauce ingredients. Serve chicken and onions with white sauce and suggested accompaniments as desired. Serves 4. Calories: 230, Total fat: 11.3g, Saturated fat: 2.7g, Cholesterol: 70mg, Sodium: 360.8mg, Carbs: 10g, Dietary fiber: 1.3g, Sugars: 5.5g, Protein: 22.2g

Deviled Chicken Thighs with Potatoes and Green Beans Ingredients: 6 bone-in skin-on chicken thighs 5 teaspoons olive oil, divided 1/2 teaspoon salt 1/2 teaspoon black pepper, divided 6 tablespoon Dijon mustard 1/4 cup shallots, minced 1 teaspoon hot sauce 1 1/2 pounds small new potatoes, halved 1 pound green beans, trimmed Directions: Preheat oven to 425 degrees. Place potatoes and green beans in a single layer on an 18”x13” rimmed baking (sheet) pan. Drizzle with 4 teaspoons olive oil and season with half of the salt and pepper. Meanwhile, in a small bowl, combine Dijon, shallots, hot sauce and remaining 1 teaspoon olive oil. Season the chicken thighs with remaining salt and pepper, and spread the mustard mixture over the thighs, coating both sides. Nestle the coated chicken onto the sheet pan with vegetables. Roast until the chicken is cooked through, reaching an internal temperature of 165 degrees, about 30-35 minutes. Then broil for 3-5 minutes or until deep golden brown. Garnish with parsley if desired. Serves 6. Calories: 244, Total fat: 8.2g, Saturated fat: 1.6g, Cholesterol: 47mg, Sodium: 429mg, Carbs: 25g, Dietary fiber: 4g, Sugars: 4g, Protein: 17g

Easy Skillet Chicken Cassoulet Ingredients: 2 boneless, skinless chicken breasts (3/4 pound), cut into bite-sized pieces 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon olive oil 2 slices bacon, chopped 1/2 cup carrots, chopped 1/2 cup onion, chopped 1 clove garlic, finely chopped 1/2 teaspoon dried thyme 1 can (14.5 ounces) cannellini beans, drained, with liquid reserved, and rinsed 1 medium tomato, seeded and diced 1/2 cup chicken stock 1/4 cup panko bread crumbs 1 tablespoon melted butter Directions: Season the chicken with salt and pepper. Heat oil in a 9-inch cast-iron skillet over medium-high heat and add the chicken. Cook, stirring, until lightly browned, about 2 minutes. Transfer to a plate. Lower the heat to medium and add the bacon, carrots and onion to the same skillet. Cook, stirring, until the bacon has begun to brown and the vegetables have softened, about 4 to 5 minutes. Add the garlic and thyme, and cook for 1 minute, or until fragrant. In a small bowl, add 1/4 cup of beans and 2 tablespoons of the reserved bean liquid, and mash into a paste. Add the bean paste, beans, tomato and chicken stock to the skillet, and cook for 8 to 10 minutes or until the liquid has thickened. Add the reserved chicken and cook for another 2 to 3 minutes, or until chicken is cooked through. Set the broiler to high. In a small bowl, mix together the bread crumbs and melted butter. Sprinkle the bread crumbs evenly over the cassoulet and broil until the bread crumbs are golden, about 2 to 3 minutes. Serve the cassoulet in the skillet. Serves 2. Calories: 608, Total fat: 23g, Saturated fat: 8g, Cholesterol: 124mg, Sodium: 1,358mg, Carbs: 50g, Dietary fiber: 16g, Sugar: 6g, Protein: 51g

Garlic-Basil Halibut Start to Finish: 20 minutes Number of servings: 2 Ingredients: 12 ounces fresh or frozen halibut steaks (about 1 inch thick) 2 tablespoons snipped fresh basil 1 tablespoon butter, melted 1 clove garlic, minced 1/8 teaspoon salt 1/8 teaspoon black pepper Directions: 1. Thaw fish, if frozen; rinse and pat dry with paper towels. If necessary cut fish into two serving-size pieces. In a small bowl combine basil, melted butter, garlic, salt and black pepper. Brush mixture over both sides of halibut. 2. Place fish on the unheated rack of a broiler pan. Broil 4 inches from heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once. Serving Size: 5 ounces cooked fish. Nutrition Facts Per Serving: 241 cal., 10 g total fat (4 g sat. fat), 70 mg chol., 279 mg sodium, 1 g carb., 0 g fiber, 0 g sugar, 36 g protein

Greek Spinach Mini Pies Ingredients: 4 sheets packaged frozen phyllo (or filo) pastry 1/4 cup olive oil plus 1 tablespoon, divided 1/4 cup ground golden flax meal 1/4 cup minced onion 2 cloves garlic, minced 1 teaspoon Italian herb blend, or your favorite salt-free herb blend 1 10-ounce package frozen chopped spinach, thawed and drained 1/2 cup chopped Italian parsley 1 teaspoon lemon zest salt and fresh ground black pepper to taste 3 eggs, beaten 6 ounces feta cheese, crumbled lemon juice Directions: Preheat oven to 375 degrees. Brush 8 muffin tins lightly with 1 tablespoon olive oil. Lay out 1 sheet of phyllo pastry and brush with olive oil. Sprinkle with 2 tablespoons of the ground flax seed. Top with another sheet of phyllo and cut into 4 equal squares. Repeat separately with the remaining two sheets of phyllo. Tuck each of these brushed pieces of flax-lined phyllo into muffin tins. Heat remaining olive oil in a medium skillet and sauté the onion until just golden brown. Add garlic and herb blend and sauté until fragrant. Squeeze excess moisture from the spinach, and add to the skillet and cook until most of the moisture has evaporated, about 5 minutes. Transfer spinach mixture to a bowl and stir in parsley, lemon zest, salt and pepper. Stir in the beaten eggs and half of the feta cheese crumbles. Fill each lined muffin tin with the spinach and egg mixture, and sprinkle each equally with the remaining cheese crumbles. Bake for 20–25 minutes, until egg is set and phyllo pastry is golden. Allow to cool in the muffin tins for 10 minutes before removing from pan. Serve warm with a squirt of lemon juice for a fresh flavor burst. Tips: •How can you quickly and effectively grind flax and other seeds at home? Use your coffee grinder! Serves 8. Calories: 218, Total Fat: 17g, Cholesterol: 98g, Sodium: 412mg, Carbs: 9.4g, Dietary Fiber: 2.2g, Sugar: 1.4g, Protein: 8.1g

Grilled Dry-Rubbed Pork Tenderloin Ingredients: 1 pork tenderloin (about 1 pound) Nonstick cooking spray Rub 1 teaspoon smoked paprika 1/4 teaspoon black pepper 1/4 teaspoon salt 1 teaspoon brown sugar 1/4 teaspoon chili powder 1/4 teaspoon onion powder 1/4 teaspoon garlic powder Dash cayenne pepper Directions: Preheat grill to medium heat. In small bowl, combine rub ingredients. Rub and press on all sides of pork. Spray the pork lightly with nonstick cooking spray to help the seasoning stick. Place pork on grill and cook covered 18-20 minutes, turning occasionally, until internal temperature reaches 145 degrees as measured by a meat thermometer. Let stand 10 minutes. Move to a serving dish and cut into half-inch slices. Serves 4. Calories: 128, Total Fat: 2.6g, Saturated Fat: 1g, Cholesterol: 60mg, Sodium: 62mg, Carbs: 2.9g, Dietary Fiber: 0.2g, Protein: 23.1g

Grilled Portabella Mushroom ‘Steak’ with Roasted Red Pepper Sauce Ingredients: 2 large Portabella mushroom caps, stems removed For the marinade: 1 tablespoon olive oil 1 clove garlic, minced 1 teaspoon low-sodium soy sauce 1 tablespoon apple cider vinegar 1 teaspoon chopped fresh rosemary Fresh ground black pepper to taste For the Sauce: 1/4 cup tahini (sesame seed paste) 1/2 cup roasted red bell peppers (jarred or canned) 1/4 cup water or vegetable broth 1 teaspoon Worcestershire sauce 1 teaspoon Dijon mustard Salt and fresh ground black pepper to taste Directions: Brush any dirt from mushroom caps and rinse lightly. Whisk the marinade ingredients together in a shallow bowl and brush over mushroom caps. Allow the marinade to soak into the mushrooms while you heat the grill or grill pan. To prepare the sauce, add all ingredients to a blender and blend until smooth, adjusting seasonings according to your taste. Grill the mushroom caps to sear on each side, and grill until the mushroom is cooked through and softened, about 8–10 minutes. Slice mushroom “steak” and serve with roasted pepper sauce. Store any leftover sauce in the refrigerator. The leftover sauce is also delicious as a dip for vegetables or as salad dressing. Serves 2. Calories: 288, Total Fat: 23.5g, Saturated Fat: 3.3g, Cholesterol: 0mg, Sodium: 460.9mg, Carbs: 15.5g, Dietary Fiber: 5.5g, Sugar: 5.6g, Protein: 8.7g

Guacamole Chicken Burgers Ingredients: • 1 pound ground chicken • 1/2 cup guacamole, homemade or store-bought • 1/3 cup panko breadcrumbs • 1/2 teaspoon salt • 1 teaspoon cumin • 1/2 teaspoon black pepper • 1 tablespoon olive oil • 1/4 cup chipotle mayonnaise, optional • 4 whole grain hamburger buns • Lettuce, sprouts and tomato slices, optional Directions: Heat grill to medium-high heat. In bowl, combine chicken, guacamole, breadcrumbs, salt, cumin and black pepper; mix well. Form into four patties. Brush patties with oil and place on grill. Grill 4 minutes or until well-browned on bottom. Turn and grill 4 minutes longer or until patties are cooked through. Serve burgers on buns with toppings of choice like spicy mayo, lettuce, sprouts and tomato. Serves 4. Calories: 362, Total fat: 20g, Saturated fat: 4.7g, Cholesterol: 85mg, Sodium: 573mg, Carbs: 22g, Dietary fiber: 5g, Sugars: 1.5g, Protein: 24.6g

Individual Chicken Potpies Ingredients: Filling 1 tablespoon olive oil 2 leeks, cut into 1/4-inch slices and washed, about 2 cups 2 cloves garlic, minced 4 stalks celery, chopped, about 1 1/2 cups 6 smaller carrots, peeled and sliced, about 2 cups 2 cups crimini or button mushrooms, washed and quartered 6 boneless skinless chicken thighs, about 1 1/2 pounds, cut into 1-inch pieces 2 tablespoons cornstarch 4 cups low-sodium chicken broth, divided 1 (10 ounce) bag frozen peas salt and pepper to taste Biscuit Crust 2 cups whole wheat flour or whole grain flour blend 1/4 cup whole flax seeds 1 tablespoon baking powder 1/2 teaspoon salt 1 cup low-fat cottage cheese 1/2 cup buttermilk 1/4 cup chopped green onions Directions: Preheat oven to 425 degrees. Heat olive oil in a large Dutch oven. Add leeks and sauté until softened. Add garlic, carrots, celery and mushrooms and cook until tender. Remove with a slotted spoon and set aside. Add chicken to the hot pan and cook until juices are clear. Return vegetables to the Dutch oven. Mix cornstarch with 1/4 cup of the chicken broth in a small bowl and set aside. Add the remaining chicken broth and peas to the Dutch oven and bring to a simmer. Pour in the cornstarch mixture and cook, while stirring, until thickened. Season with salt and pepper, according to taste. Prepare biscuit topping by mixing the flour, flax seed, baking powder and salt together in a bowl. Stir in cottage cheese and buttermilk until just mixed and fold in the chopped green onions. Pat dough out onto a lightly floured board and cut into 8 biscuit portions. Bake on a parchment-lined baking sheet for 15–20 minutes, until golden brown. Divide chicken stew into individual bowls and top each with a biscuit. Serves 8. Calories: 360, Total Fat: 9.3g, Cholesterol: 73mg, Sodium: 547mg, Carbs: 42g, Dietary fiber: 8.8g, Sugar: 6.9g, Protein: 31g

One-Skillet Steak with Mushrooms and Creamed Spinach Ingredients: 1 (12 ounces) New York strip steak, patted dry 1/2 teaspoon salt, divided 1/2 teaspoon pepper, divided 2 teaspoons, plus 1 tablespoon olive oil 1 cup (4 ounces) sliced mushrooms 1 clove garlic, finely chopped 2 tablespoons shallots, finely chopped 1 bag (5 ounces) baby spinach 1/4 cup cream Pinch of nutmeg Directions: Season both sides of steak with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat a 9-inch cast-iron or stainless-steel skillet over medium-high heat. Rub steak all over with 2 teaspoons oil and cook, turning every 2 minutes, to desired doneness, about 9 to 11 minutes for medium-rare. Transfer steak to a cutting board to rest. Pour off oil from skillet. Heat remaining 1 tablespoon oil in the same skillet over medium-high heat. Add mushrooms and cook, stirring occasionally, until browned, about 3 to 4 minutes. Add garlic, 1/8 teaspoon salt and 1/8 teaspoon pepper. Continue to cook, stirring, for 1 minute. Transfer the mushrooms to a plate and cover to keep warm. Reduce heat to medium-low; add the shallots to the skillet and cook, stirring, until softened, 1 to 2 minutes. Add half of the spinach and cook, stirring, until just wilted, 1 to 2 minutes. Add remaining spinach and continue to cook, stirring, until wilted. Add the cream, remaining 1/8 teaspoon salt, 1/8 teaspoon pepper and nutmeg, and cook for another 2 to 3 minutes, until the cream has thickened slightly. Remove from heat. Slice the steak and serve with mushrooms and creamed spinach. Serves 2. Calories: 570, Total fat: 86g, Saturated fat: 38g, Cholesterol: 130mg, Sodium: 755mg, Carbs: 7g, Dietary fiber: 2.6g, Sugar: 2g, Protein: 38g

Pork Larb Salad Ingredients: • 1/2 cup fresh lime juice • 2 tablespoons plus 1 teaspoon fish sauce or low-sodium soy sauce • 1 tablespoon sugar • 1 teaspoon Sriracha sauce • 2 teaspoons vegetable oil • 1 red onion, sliced • 4 cloves garlic, finely chopped • 1 red Thai chili or cayenne pepper, seeded and finely chopped (optional) • 1 pound ground pork • 1 teaspoon lime zest • 1/4 cup chopped cilantro, plus more for garnish if desired • 1/4 cup chopped fresh mint, plus more for garnish if desired • 4 green onions, thinly sliced • 1 large head Bibb lettuce, leaves separated • 1 cucumber, julienned • 1 carrot, peeled and julienned • 1 lime, cut into wedges Directions: In a small bowl, combine lime juice, 2 tablespoons fish or soy sauce, sugar and Sriracha. Heat oil in a large skillet over medium-high heat. Add red onion, garlic and chili; cook 1-2 minutes, or until fragrant. Add pork, lime zest and 1 teaspoon fish sauce. Cook 8-10 minutes, stirring to break up pork, until browned. Remove from heat. Stir in chopped cilantro, chopped mint, green onions and half of the lime juice mixture. Fill lettuce leaves with meat mixture, cucumber and carrots. Arrange on platter or individual serving dishes. Drizzle with remaining lime juice mixture. Serve with lime wedges, additional cilantro leaves and mint leaves, if desired. Serves 6. Calories: 236, Total fat: 13.1g, Saturated fat: 4.2g, Cholesterol: 50mg, Sodium: 337.4mg, Carbs: 15.5g, Dietary fiber: 2.9g, Sugars: 6.3g, Protein: 16.2g

Salmon with Roasted Tomatoes and Shallots Prep: 20 minutes Roast: 33 to 36 minutes at 400°F Number of Servings: 6 Ingredients: 2 pounds fresh or frozen salmon fillet, skinned if desired 3 tablespoons reduced-fat mayonnaise 1 teaspoon snipped fresh dill 1/4 teaspoon salt nonstick cooking spray 4 cups grape tomatoes 1/2 cup thinly sliced shallots 6 cloves garlic, minced 1 tablespoon snipped fresh thyme 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon ground black pepper 6 cups fresh baby spinach Directions: 1.Preheat oven to 400°F. Thaw fish, if frozen. Rinse salmon and pat dry with paper towels. In a bowl combine mayonnaise, dill and 1/4 teaspoon of the salt. Spread mixture on salmon. 2.Lightly coat a 3-quart rectangular baking dish with nonstick cooking spray. In the baking dish combine tomatoes, shallots, garlic, thyme, olive oil, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Toss to coat. 3.Roast, uncovered, for 15 minutes. Place salmon, skin side down, on top of the tomato-shallot mixture. Sprinkle salmon with the remaining . teaspoon salt and the remaining . teaspoon pepper. Roast, uncovered, for 18 to 21 minutes or until salmon flakes easily with a fork. Transfer salmon to a cutting board. 4.If desired, lift the salmon meat off the skin and discard skin. Serve the salmon over spinach with the tomato-shallot mixture. Serving Size: 5 ounces salmon and 1/2 cup tomato mixture per serving. Per Serving: 301 calories, 33 g protein, 11 g carb., 14 g fat (2 g sat.), 3 g fiber

Sheet-Pan Roasted Salmon With Vegetable Hash Ingredients: 2 cups butternut squash, cubed (1/2 inch) 1/2 cup red onion, roughly chopped 2 tablespoons, plus 2 teaspoons olive oil 1/2 teaspoon salt, divided 1/4 teaspoon pepper 8 ounces brussel sprouts, trimmed and roughly chopped 1 tablespoon Dijon mustard 1 tablespoon brown sugar 2 (6 ounces) salmon fillets Directions: Heat oven to 450°F. Spray a large rimmed baking pan with cooking spray. Meanwhile, in a medium bowl, combine the Brussels sprouts, 1 tablespoon oil and remaining 1/4 teaspoon salt. Remove vegetables from the oven and add Brussels sprouts to the pan. Stir to combine. Return to the oven and bake for 10 minutes. In a small bowl, whisk together the mustard and brown sugar until smooth. Brush mustard mixture over both pieces of salmon. Remove baking pan from oven. Move the vegetables over to one side of the pan and place the salmon (skin side down) on the other side. Bake for another 12 to 14 minutes, or until salmon is cooked to desired doneness and vegetables are browned. Serves 2. Calories: 579, Total fat: 31g, Saturated fat: 4.5g, Cholesterol: 105mg, Sodium: 904mg, Carbs: 39g, Dietary fiber: 6g, Sugar: 13g, Protein: 45g

Short Rib Ragu with Gnocchi Ingredients: 2 1/2 pounds short ribs 1 1/4 teaspoon salt, divided 1/4 teaspoon black pepper 1 tablespoon olive oil 1 small onion, chopped 2 cloves garlic, chopped 1 medium carrot, peeled and diced 1/4 cup dry red wine, optional 1 jar (24-26 ounces) no-salt-added tomato pasta sauce 1/4 cup water, or beef broth 1/4 teaspoon crushed red pepper 1 package (16 ounces) potato gnocchi Directions: Season short ribs with 1/4 teaspoon salt and black pepper. Set electric pressure cooker to sauté. Add oil to pressure cooker and brown short ribs on all sides. Remove ribs to a plate. Add onion, garlic and carrot to the cooker and sauté for 2-3 minutes. Deglaze with the red wine. Cancel sauté function. Add ribs back to the cooker. Add jar of tomato sauce and water. Add remaining teaspoon salt and crushed red pepper. Secure the lid and cook under high pressure for 35 minutes. When the cycle has ?nished, let the pressure release naturally for 15 minutes, then release the steam and remove the lid according to manufacturer’s directions. Remove the ribs to a cutting board. Set the pressure cooker to sauté. Skim fat if needed. Add gnocchi to simmering liquid and cook for 3-5 minutes, until tender, stirring often. Meanwhile, shred the meat from the rib bones, discarding visible fat. Add meat back to sauce and gnocchi mixture. Garnish with parmesan and chopped parsley if desired. Serves 6. Calories: 483, Total fat: 13g, Saturated fat: 4g, Cholesterol: 94mg, Sodium: 591mg, Carbs: 45g, Dietary Fiber: 5g, Sugars: 9g, Protein: 28g

Skillet Garlic Shrimp and Spinach Ingredients: • 2 tablespoons olive oil • 6 medium cloves garlic, sliced and divided • 1 pound large shrimp, peeled, deveined and patted dry • 2 teaspoons smoked paprika • 1/4 teaspoon crushed red pepper • 2 (5-ounce) bags baby spinach leaves • 1 tablespoon lemon juice • 1-1/2 teaspoons lemon zest • 1 tablespoon fresh parsley, finely chopped Directions: Heat oil in a large skillet over medium-high heat. Add the garlic and cook until beginning to brown, 1-2 minutes. Remove garlic from pan with a slotted spoon. Add shrimp, paprika and crushed red pepper. Cook 3-4 minutes, or until shrimp are nearly cooked through. Stir in spinach a handful at a time as it wilts. Add garlic back to pan. Remove from heat and stir in lemon juice. Before serving, sprinkle with lemon zest and parsley. Serve with a slice of crusty multigrain bread if desired. Serves 4. Calories: 189, Total fat: 7.4g, Saturated fat: 1.0g, Cholesterol: 182mg, Sodium: 201.5mg, Carbs: 2g, Dietary fiber: 2.6g, Sugars: .3g, Protein: 25g

Southwestern “Taco” Lettuce Wrap Ingredients: 1 tablespoon olive oil 2-1/2 cups meatless crumbles 1 cup diced red bell pepper 1 cup diced yellow onion 1 tablespoon chili powder 2-1/2 cups cooked black beans, rinsed and drained 12 whole leaves Romaine lettuce, washed 1 avocado, cut into slices 4 tablespoons salsa Heat olive oil in a heavy skillet and cook the meatless crumbles, stirring to break them up as they cook. When nearly cooked through, add peppers, onions and chili powder, and cook until vegetables are tender. Add black beans and cook to warm through. Fill each lettuce leaf with meat mixture and top with salsa and avocado slices. Serves 4. Calories: 275; Fat: 14 g; Protein: 15 g; Fiber: 8.9 g

Dessert

Almond Butter Skillet Blondie Ingredients: 1/4 cup melted butter 1 cup brown sugar 1/2 cup almond butter 1 egg 1 teaspoon vanilla 1 cup flour 1/2 teaspoon baking powder 1/8 teaspoon baking soda 1/2 teaspoon salt 1/2 cup dark chocolate chips Directions: Preheat oven to 350 degrees. Lightly spray a 10-inch cast-iron skillet with non-stick cooking spray. In a large bowl, mix butter, brown sugar, almond butter, egg and vanilla until well-combined. Add flour, baking powder, baking soda and salt. Mix together. Add 1/4 cup of the chocolate chips and combine. Spread batter into prepared skillet. Sprinkle remaining chocolate chips on top, pressing down to adhere. Bake 20-25 minutes, or until set and golden brown. Let skillet cool to just warm, about 30 minutes. Serve warm with frozen yogurt or ice cream, if desired. Serves 8. Calories: 294, Total fat: 15g, Saturated fat: 5.3g, Cholesterol: 12.7mg, Sodium: 212mg, Carbs: 38g, Dietary fiber: 1.5g, Sugars: 26g, Protein: 4.2g

Cherry almond bread pudding Ingredients: 2 eggs 1/4 cup sugar 1/8 teaspoon salt 1/3 cup milk 1/2 teaspoon vanilla extract 1/4 teaspoon almond extract 1 1/4 cups cubed French bread 2 tablespoons dried cherries 1 tablespoon sliced almonds Directions: Spray two 6-oz ramekins with cooking spray. In a small bowl, whisk together eggs, sugar and salt. Add the milk, vanilla and almond extract. Place half the bread in each ramekin. Sprinkle 1 tablespoon of cherries over each ramekin. Pour egg mixture over the bread, pressing the bread down gently to cover in the egg mixture. Let stand for 15 minutes to allow some of the egg mixture to absorb into the bread. Heat oven to 350°F. Sprinkle the almonds on top of the bread mixture. Bake bread pudding until golden on top and a knife inserted in center comes out clean, 25 to 30 minutes. Let rest for 10 minutes. Serve warm with whipped cream, if desired. Tip: 1 tablespoon of chopped dark chocolate can be added to each bread pudding before baking for the perfect chocolate-cherry twist. Serves 2. Calories: 312, Total fat: 8g, Saturated fat: 2.6g, Cholesterol: 213mg, Sodium: 363mg, Carbs: 47g, Dietary fiber: 1g, Sugar: 34g, Protein: 11g

Cherry Almond Macaroons Ingredients: 1/2 cup egg whites, from about 4-5 large eggs 1 pinch sea salt 2 tablespoons honey 1 cup almond flour or ground almonds 1 cup unsweetened shredded coconut 1 teaspoon almond extract 1/2 cup dried tart cherries, chopped coarsely 2 ounces melted bittersweet chocolate, for drizzling (optional) Preheat the oven to 350 degrees. Beat egg whites in an electric mixer with the sea salt until they form stiff peaks. Add honey and beat again until stiff. Fold in the almond flour, coconut, almond extract and cherries. Line a baking sheet with parchment paper. Using a tablespoon, scoop the batter onto the prepared baking sheet. Bake for 10 to 12 minutes, until the cookies are golden brown. Allow macaroons to cool completely before drizzling with melted chocolate or serving. Makes 2 dozen cookies. Calories: 76, Total fat: 5.3g, Cholesterol: 0g, Sodium: 3.3g, Total carbs: 6.7g, Dietary fiber: 1.2g, Sugar: 4.6g, Protein: 2.0g

Fudgy Avocado Mug Cake Ingredients: 2 tablespoons flour 1 1/2 tablespoons sugar 1 tablespoon cocoa powder Pinch of salt 1/8 teaspoon baking powder 1 1/2 tablespoons milk 1/2 an avocado, mashed with a fork Splash of vanilla extract 2 teaspoons mini chocolate chips Directions: Combine all ingredients but the mini chocolate chips in a small bowl, stirring until well-mixed. Pour into an 8- to 12-ounce microwave-safe mug or ramekin. Microwave on high for 60-90 seconds. Top warm cake with mini chocolate chips. Let cool 2-3 minutes before eating. Serves 1. Calories: 272, Total fat: 13g, Saturated fat: 2.8g, Cholesterol: .5mg, Sodium: 33.1mg, Carbs: 36g, Dietary fiber 6.5g, Sugars: 17.5g, Protein: 4.9g

Gluten-Free Pumpkin Swirl Dessert Bars Ingredients: Crust •1 1/2 cups gluten-free graham style cracker crumbs •1/4 cup melted butter Pumpkin Filling •1/2 cup white granulated sugar •2 teaspoons pumpkin pie spice •1 cup canned pumpkin •1/2 cup evaporated milk •1 egg Cheesecake Swirl •4 ounces low-fat cream cheese •2 tablespoons white granulated sugar •1/2 teaspoon vanilla extract •1 egg yolk Directions: Heat oven to 350 degrees. Line an 8x8-inch baking pan with aluminum foil leaving 2 inches of overhang to use when lifting cooled bars. In a medium bowl, stir crust ingredients until well mixed. Firmly press into bottom of prepared pan. Bake 8 to 10 minutes, or until fragrant and lightly browned. In medium bowl, mix pumpkin filling ingredients. Spread onto crust. In a small bowl, beat cheesecake swirl ingredients with electric mixer on low speed until well-blended. Spoon tablespoons of mixture on top of pumpkin mixture. With small knife, carefully swirl into pumpkin layer to create marbled look. Bake 30 to 40 minutes or until center is set and knife inserted near center comes out clean. Cool completely. Refrigerate 2 hours before cutting. Serves 16. Calories: 127, Total fat: 7.4g, Saturated fat: 4.4g, Cholesterol: 42mg, Sodium: 108mg, Carbs: 13g, Dietary fiber: 1g, Sugars: 10g, Protein: 2.2g

Lemon Olive Oil Cakes with Berries Ingredients: 1 cup plus 2 tablespoons sugar, divided 1 egg 1/2 cup plain yogurt 6 tablespoons olive oil Zest and juice of 1 lemon, divided 1 cup flour Powdered sugar and mixed berries, if desired Directions: Heat oven to 375 degrees. Spray bottoms of four (4-ounce) oven-safe ramekins. Place ramekins on baking sheet. In a medium bowl, whisk together 1 cup sugar and egg. Mix in yogurt, olive oil and lemon zest. Stir in flour until combined. Divide mixture evenly among prepared ramekins. Bake for 35-40 minutes or until golden brown and a toothpick inserted in centers comes out clean. In a small bowl, mix 2 tablespoons sugar and lemon juice together. While cakes are hot, carefully prick tops with fork. Drizzle tops of cakes with lemon juice mixture. Serve warm from ramekins, dusted with powdered sugar and topped with berries if desired. Serves 8. Calories: 236, Total fat: 10.8g, Saturated fat: 1.6g, Cholesterol: 23.5mg, Sodium: 20.5mg, Carbs: 33.7g, Dietary fiber: 0.3g, Sugars: 29.4g, Protein: 2.2g

Low-Fat Gingerbread Cookies Ingredients: 1 egg 1/2 cup unsweetened applesauce 1/4 cup brown sugar 1 tablespoon molasses 1-1/2 cups whole wheat flour 1/2 teaspoon baking soda 1 teaspoon ground ginger 2 teaspoons pumpkin pie spice 2 tablespoons minced candied ginger (optional) 1 lemon, zested and juiced 1/2 cup powdered sugar 2 tablespoons dried cranberries, chopped Directions: Preheat the oven to 350 degrees. Beat the egg in a large bowl, then add the applesauce, brown sugar and molasses. Mix the whole wheat flour, baking soda, ginger and pumpkin pie spice together in a bowl and add to the applesauce mixture. Fold in the candied ginger, if using and lemon zest. Bake on parchment-lined baking sheets for 10 to12 minutes until cookies are still soft but baked through. Allow to cool completely. Make a lemon glaze by mixing the lemon juice with the powdered sugar. Drizzle cooled cookies with the glaze and sprinkle with dried cranberries. Makes 24 cookies. Calories: 42, Total Fat: .4g, Cholesterol: 8.8mg, Sodium: 31mg, Total Carbs: 9.1g, Dietary fiber: 1.0g, Sugar: 3.2g, Protein: 1.3g

Maple Pecan Sweet Potato Scones Ingredients: Scones 2 3/4 cups whole-wheat pastry flour 1 tablespoon baking powder 1 teaspoon cinnamon 1/2 teaspoon salt 1/4 teaspoon ginger 1/4 teaspoon nutmeg 1 stick cold butter, diced 2/3 cup sweet potato, cooked and mashed 1/3 cup real maple syrup 2 eggs Glaze 1/2 cup powdered sugar 1 tablespoon real maple syrup 2–3 teaspoons milk 1/4 cup pecans, chopped Directions: Preheat oven to 425 degrees. In a large mixing bowl, combine flour, baking powder, cinnamon, salt, ginger and nutmeg. Cut in the butter with two knives or a pastry blender until crumbly. In a medium mixing bowl, whisk together the sweet potato, maple syrup and eggs until blended. Add the wet ingredients to the dry and combine until a soft dough forms. Divide the dough in half and turn out onto a lightly floured surface. Pat each half into a 6-inch circle about 1 inch thick. Transfer the two circles to a parchment-lined baking sheet. Using a knife, cut each circle into 6 wedges, gently separating the wedges with the knife until they are about 1/4 inch apart. Bake the scones for 16–18 minutes or until golden. Whisk together the glaze ingredients and drizzle over the warm scones. Sprinkle with chopped pecans. Yields 12. Calories: 231, Total fat: 10.8g, Saturated fat: 5.4g, Cholesterol: 51.3mg, Sodium: 96mg, Carbs: 30.8g, Dietary fiber: 3.7g, Sugars: 8.3g, Protein: 5.2g

Pear Cranberry Clafoutis Ingredients: 1 teaspoon softened butter 3 medium pears (any kind) zest and juice of 1 lemon 1/2 cup fresh or frozen (drained) cranberries, divided 3 eggs, lightly beaten 1 cup buttermilk 1 teaspoon almond extract 1 tablespoon sugar substitute 1/2 cup whole grain flour 1/2 cup sliced almonds, divided powdered sugar Directions: Preheat oven to 375 degrees. Butter a 9-inch pie plate. Peel, core and slice pears into 12 slices each and toss with the lemon juice and zest. Arrange pears in the buttered dish. Sprinkle pears with 1/4 cup of the cranberries. In a small bowl, whisk eggs and buttermilk together. Add almond extract, sugar substitute and whole grain flour. Finely chop 1/4 cup of the sliced almonds and stir into the batter. Pour batter over the pears and sprinkle with the remaining cranberries and almonds. Bake for 35–40 minutes until golden brown on the edges and set in the center. Dust with powdered sugar before serving if desired. Serves 8. Calories: 142, Total Fat: 6.2g, Saturated Fat: 1.3g, Cholesterol: 82mg, Sodium: 52mg, Carbs: 19g, Dietary fiber: 3.7g, Sugar: 8.4g, Protein: 5.6g

Roasted Apple and Raisin Pie with Orange Yogurt Custard Filling: 6 medium Granny Smith apples, peeled, cored and cubed 2 teaspoons cinnamon 1/4 teaspoon salt zest and juice of one orange, zest used for custard topping 2 tablespoons raisins Oatmeal Pie Crust: 1 cup quick oats 4 tablespoons ground golden flax seed 1/2 cup walnuts 1/4 teaspoon salt 1/3 cup unsweetened applesauce Custard: 3/4 cup plain Greek non-fat yogurt 2 eggs, beaten reserved orange zest 1 teaspoon vanilla extract 1 tablespoon sugar substitute 1 teaspoon cornstarch Preheat oven to 375 degrees. Toss cubed apples with cinnamon, salt and orange juice in a 9-by-9-inch baking pan and roast until tender, about 35– 40 minutes. While apples are roasting, prepare crust by blending the oats, flax seed, walnuts and salt together in a food processor (or blender) until crumbly. Stir in applesauce and mix until oats are evenly moistened. Butter a 9-inch glass or ceramic pie plate. Press all but 2 tablespoons of the crust mixture into the dish, evenly along the bottom and up the sides. Reserve remaining 2 tablespoons of crust for the streusel topping. Bake crust at 375 for 10–12 minutes, until lightly browned. When the roasting apples have softened, remove from the oven and stir in the raisins. Allow it to cool for 15 minutes before spooning into the pre-baked pie crust. Whisk yogurt, eggs, orange zest, vanilla, sugar substitute and cornstarch together in a small bowl and pour over the apple filling. Bake until custard is set, about 20–25 minutes. Allow pie to cool for at least an hour before cutting. Serves 8. Calories: 229, Total Fat: 8.2g, Cholesterol: 54mg, Sodium: 175mg, Carbs: 36g, Dietary Fiber: 6.5g, Sugar: 19g, Protein: 7.5g

Sweet Potato Pie with Cashew Cream Ingredients: Pie Filling 3 medium sweet potatoes 2 teaspoons pumpkin pie spice 2 teaspoons vanilla extract 1 teaspoon grated fresh ginger root 4 dates, pitted and chopped 1 (12.5 ounce) package extra firm silken tofu pinch sea salt Cashew Cream 1/2 cup raw cashews 2 dates, pitted 1/4 cup water 1/2 teaspoon vanilla extract pinch sea salt Directions: Preheat oven to 375 degrees. Prick sweet potatoes all over with a fork and place on a baking pan. Roast the sweet potatoes until tender, about 45–50 minutes. Remove peels when cool enough to handle. Place sweet potatoes in the bowl of a food processor (or blender) and add the remaining filling ingredients. Blend until smooth, stopping to scrape down the sides occasionally. Pour filling mixture into the prepared pie crust. Bake pie in the oven at 375 degrees for 45–50 minutes, until it no longer jiggles. While the pie is baking, soak cashews and dates in 1/4 cup water for at least an hour. Blend in a blender or food processor with the vanilla extract and sea salt until smooth. Refrigerate until ready to serve. The pie will slice best when cooled at least two hours at room temperature and then refrigerated for at least another hour. Serve each slice of pie with a dollop of the cashew cream. Tip: If you are using a frozen pie crust that comes in an aluminum tin, but still want to bake your pie in a pretty ceramic pie plate, just transfer the crust over while it’s still frozen. Serves 8. Calories: 284, Total Fat: 14g, Cholesterol: 0g, Sodium: 383mg, Carbs: 35g, Dietary fiber: 5.2g, Sugar: 17g, Protein: 7.6g

Watermelon Lime Pops Ingredients: 2 1/2 cups cubed seedless watermelon 1 lime, zested and juiced, about 1 teaspoon zest, 2 tablespoons juice 2 tablespoons–1/4 cup honey, depending on the sweetness of the melon 1 pinch of salt Directions: Blend all ingredients together in a blender; taste to check for sweetness and adjust if desired. Pour into small paper cups. Insert an ice-pop stick (available at craft stores) or small plastic spoon into the center of each. Freeze for at least 6 hours or overnight. Run cool water over the molds to loosen the pops. Tip: You can substitute cantaloupe or honeydew melon for the watermelon if you like. Makes 4 pops. Calories: 62, Total Fat: .2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 10mg, Carbs: 16.3g, Dietary fiber: .4g, Sugar: 14.6g, Protein: .6g

This information is for educational purposes only and UnitedHealthcare does not provide any assurances nor accept any responsibility or liability with regard to the quality, nutritional value, or safety of the recipes included in this newsletter. Consult your doctor prior to making changes to your diet, lifestyle, or health care routine.

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