Breakfast

Drinking smoothies are a great way to cool down on a hot summer day, and to get a boost of vitamins and minerals. However, not all smoothies are created equal.

If you are a calorie watcher, be aware that many of these drinks can contain hundreds of calories and added sugars. Aim for a smoothie that is not just juice based, but rather made with fruits and veggies, protein, and even omega-3 fatty acids. You can find these nutrients in yogurt, milk, protein powders, ground flax, nuts and nut butters. Whether you break out the blender at home or grab one on the go, the combinations are endless.

Serves 1

Ingredients:

  • 2/3 of a medium frozen banana
  • 3 tablespoons frozen blueberries
  • A handful of washed kale
  • 1/3 cup Lite Orange Juice
  • A dash of honey

Directions:

  1.  Add ingredients to blender and blend until smooth.

Add-ins:

  • *For extra protein add a scoop of natural nut butter
  • *To boost Omega’s add walnuts or ground flax seeds

Serves 1

Ingredients:

  • 3/4 cup frozen mango chunks
  • 2 tablespoons ground flaxseed
  • 1/2 cup plain non-fat Greek yogurt
  • 1/2 cup unsweetened vanilla almond milk

Optional Add-Ins:

  • Sweetener
  • Handful of spinach (nutrition bonus!)
  • Unsweetened coconut flakes
  • Vanilla extract
  • Fresh lime juice
  • Dash of cinnamon

Directions:

  1. Blend all ingredients together. Drink up!

This is a great recipe that will help get your kids eating more greens. It is also a very versatile reccipe. You can make 2 loaves of zucchini bread, 1 loaf of zucchini bread and 12 regular sized muffins/cupcakes, 1 loaf of zucchini bread and 24 mini muffins/cupcakes, 24 regular sized muffins, 48 mini muffins, or some other combination thereof.

Serves 8+

Cook Time: 60-120 minutes

Ingredients:

  • 1 1/2 cups all-purpose flour
  • 1 1/2 cups whole wheat flour
  • 1 teaspoon salt
  • 2 teaspoons baking powder
  • 3 teaspoons ground cinnamon
  • 3 eggs
  • 1/2 cup vegetable oil
  • 1/2 cup applesauce
  • 1 cup lightly packed brown sugar
  • 1 cup white sugar (We use organic cane sugar)
  • 3 teaspoons vanilla extract
  • 2 cups grated zucchini
  • 1 cup dark chocolate chips (optional and you can also do less – this amount makes for very chocolaty bread)

Directions:

  1. Preheat oven to 325° degrees F.
  2. Grease and flour loaf pans or muffin tins (or use parchment paper/muffin cups).
  3. Sift flour, salt, baking powder and cinnamon together in a medium sized bowl.
  4. Beat eggs, oil, vanilla, and sugar together in a large bowl.
  5. Add dry ingredients to the mixture and beat well.
  6. Stir in zucchini and chocolate chips until well combined.
  7. Pour batter into prepared pans.
  8. Bake for 50 to 60 minutes for loaf or about 20 minutes for muffins, until tester inserted into the center comes out clean (We find the time really varies depending on how full you make the pans, so that tester really is key!)
  9. Remove bread/muffins from the pan and completely cool.

TIP: If you are making cupcakes, let them cool completely (ideally overnight) if you are going to ice the tops.

Ingredients:

  • 1/4 cups whole-wheat pastry flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • 1 cup rolled oats
  • 2 eggs
  • 3/4-cup pumpkin, winter squash, or sweet potato puree
  • ¾ cup evaporated skim milk or skim milk
  • ½ cup unsweetened pineapple juice
  • ½ cup canola oil or other vegetable oil
  • 1/4 cup packed brown sugar
  • 4 to 5 tablespoons apricot preserves (optional)

Directions:

  1. Preheat oven to 400 degrees.
  2. Prepare a standard muffin tin with paper liners, cooking spray or a light coating of oil.
  3. In a large bowl, sift together flour, baking powder, salt and cinnamon.
  4. Whirl the oats in a blender or food processor until they reach the consistency of cornmeal and add them to the flour mixture.
  5. In another bowl lightly beat or whisk the eggs.
  6. Stir in the pumpkin puree, evaporated milk, pineapple juice, oil and brown sugar.
  7. Fold the wet ingredients into the dry ingredients until combined.
  8. Spoon the batter into the muffin tin and dot the center of each muffin with a scant teaspoon of apricot preserves.
  9. Bake for 20 to 25 minutes, or until a toothpick inserted in the center of the muffin comes out clean and dry.
  10. Cool in tins for 5 minutes, loosen each muffin by running a knife around the edge, and then tip out onto a rack to cool completely.

Main Course

Serves 2

Ingredients for the Chicken:

  • ¼ cup unbleached all-purpose flour
  • 2 boneless, skinless chicken breasts, trimmed and pounded ½ inch thick (to save time have the butcher do this or some stores such as Fairway sell thin chicken breasts)
  • 1 Tbsp. olive oil

Ingredients for the Sauce:

  • 1 shallot
  • 1 garlic clove
  • ¼ cup dry white wine or vermouth
  • ¾ cup organic chicken broth
  • 1 Tbsp. skim milk or water
  • ½ teaspoon cornstarch
  • 2 teaspoons parsley
  • 2 teaspoons chopped fresh tarragon or ½-1 teaspoon dry tarragon
  • Salt and ground black pepper

Directions:

  1. For the chicken place four in a shallow dish. Pat the chicken dry with a paper towel and season with ¼ teaspoon salt and a pinch of pepper. Dredge the chicken in the flour shaking off the excess.
  2. Meanwhile, heat oil in a 10-inch skillet over medium high heat until just smoking. Carefully lay the chicken breasts in the skillet and cook until well browned on the first side, 6 to 8 minutes. Flip the chicken breasts, reduce the heat to medium, and continue to cook 6 to 8 minutes longer or until no longer pink inside. Transfer chicken to a plate and tent loosely with foil, and let rest while preparing the sauce.
  3. For the sauce: reduce the heat to medium-low, add the shallot to the skillet, and cook until softened, 2 to 3 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in wine, scraping up any browned bits. Stir in broth, bring to a simmer, and cook until mixture has reduced to ½ cup, about 5 minutes.
  4. Pour any accumulated chicken juice into the simmering sauce. Whisk the milk and cornstarch together in a small bowl, then whisk into the simmering sauce. Continue to simmer the sauce until thickened, about 1 minute. Off the heat, stir in the parsley and tarragon and season with salt and pepper to taste. Spoon chicken over the sauce and serve.

Snacks

Ingredients:

  • Zucchinis
  • Olive Oil
  • Fresh garlic or garlic powder
  • Oregano
  • Cherry tomatoes
  • Mozzarella cheese
  • Shredded Parmesan cheese
  • salt and pepper

Directions:

  1. Preheat your oven at 375 F.
  2. Slice the zucchinis in half. Slice off the bottom to keep it stable. Brush with olive oil and top with garlic or garlic powder.
  3. Top with sliced tomatoes, oregano, salt and pepper to taste. Top with mozzarella and shredded Parmesan cheese.
  4. Mist a pan with a little olive oil
  5. Bake 375 for 20 to 30 minutes until soft.

This is a great recipe that will help get your kids eating more greens. It is also a very versatile reccipe. You can make 2 loaves of zucchini bread, 1 loaf of zucchini bread and 12 regular sized muffins/cupcakes, 1 loaf of zucchini bread and 24 mini muffins/cupcakes, 24 regular sized muffins, 48 mini muffins, or some other combination thereof.

Serves 8+

Cook Time: 60-120 minutes

Ingredients:

  • 1 1/2 cups all-purpose flour
  • 1 1/2 cups whole wheat flour
  • 1 teaspoon salt
  • 2 teaspoons baking powder
  • 3 teaspoons ground cinnamon
  • 3 eggs
  • 1/2 cup vegetable oil
  • 1/2 cup applesauce
  • 1 cup lightly packed brown sugar
  • 1 cup white sugar (We use organic cane sugar)
  • 3 teaspoons vanilla extract
  • 2 cups grated zucchini
  • 1 cup dark chocolate chips (optional and you can also do less – this amount makes for very chocolaty bread)

Directions:

  1. Preheat oven to 325° degrees F.
  2. Grease and flour loaf pans or muffin tins (or use parchment paper/muffin cups).
  3. Sift flour, salt, baking powder and cinnamon together in a medium sized bowl.
  4. Beat eggs, oil, vanilla, and sugar together in a large bowl.
  5. Add dry ingredients to the mixture and beat well.
  6. Stir in zucchini and chocolate chips until well combined.
  7. Pour batter into prepared pans.
  8. Bake for 50 to 60 minutes for loaf or about 20 minutes for muffins, until tester inserted into the center comes out clean (We find the time really varies depending on how full you make the pans, so that tester really is key!)
  9. Remove bread/muffins from the pan and completely cool.

TIP: If you are making cupcakes, let them cool completely (ideally overnight) if you are going to ice the tops.

Serves 10

Serving Size: 1/2 cup

Ingredients:

  • 1 15-ounce can kidney beans
  • 1 15-ounce can black beans
  • ½ cup prepared salsa
  • 1 teaspoon chile powder
  • 1 teaspoon ground cumin
  • 2 ounces grated cheddar cheese
  • 1 ripe avocado, chopped
  • 1 fresh tomato, chopped

Directions:

  1. Drain and rinse beans. Mash them in a large bowl with a potato masher. Mix in salsa, chile powder, and ground cumin.
  2. Spread into a 11×7.5 inch casserole or a similar container, sprinkle on cheese, and heat in the microwave for 3-5 minutes.
  3. After the bean dip is hot, add the avocado and tomato. Enjoy with chips, veggie sticks, or pita bread.

Nutrition Information (1/2 cup serving):

165 calories, 5.0 g fat, 1.6 g saturated fat, 22.2 g carbohydrates, 4.7 g sugar, 8.5 g protein, 6.5 g fiber, 220 mg sodium

Ingredients:

  • 1/4 cups whole-wheat pastry flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • 1 cup rolled oats
  • 2 eggs
  • 3/4-cup pumpkin, winter squash, or sweet potato puree
  • ¾ cup evaporated skim milk or skim milk
  • ½ cup unsweetened pineapple juice
  • ½ cup canola oil or other vegetable oil
  • 1/4 cup packed brown sugar
  • 4 to 5 tablespoons apricot preserves (optional)

Directions:

  1. Preheat oven to 400 degrees.
  2. Prepare a standard muffin tin with paper liners, cooking spray or a light coating of oil.
  3. In a large bowl, sift together flour, baking powder, salt and cinnamon.
  4. Whirl the oats in a blender or food processor until they reach the consistency of cornmeal and add them to the flour mixture.
  5. In another bowl lightly beat or whisk the eggs.
  6. Stir in the pumpkin puree, evaporated milk, pineapple juice, oil and brown sugar.
  7. Fold the wet ingredients into the dry ingredients until combined.
  8. Spoon the batter into the muffin tin and dot the center of each muffin with a scant teaspoon of apricot preserves.
  9. Bake for 20 to 25 minutes, or until a toothpick inserted in the center of the muffin comes out clean and dry.
  10. Cool in tins for 5 minutes, loosen each muffin by running a knife around the edge, and then tip out onto a rack to cool completely.

Soups

Ingredients:

  • 1 butternut squash
  • small piece of ginger, diced
  • 2-3 cloves garlic, diced
  • Olive Oil
  • Cinnamon
  • Chicken Stock

Directions:

  1. Preheat the oven to 400 degrees. Cut the stem off the squash and cut it in half length wise.
  2. Scoop out the seeds and lie face up on a cookie sheet.
  3. Drizzle a little olive oil over both halves and sprinkle with cinnamon.
  4. Bake the squash in the oven until you can easily stick a knife through the squash (about 45 minutes). Take the squash out and let it cool.
  5. When cooled spoon out squash (no skin) and put in a separate bowl. Then in a large soup pot saute the garlic and ginger for 3-5 minutes.
  6. Add the squash and saute for about 3 minutes. Add ½ to ¾ container of chicken stock and bring to a boil. Let boil for 5 minutes and then turn off stove and let sit for 10-15 minutes or until slightly cool.
  7. Transfer to a blender and blend until smooth consistency. Place soup back in the pot and warm up.

Serves 4

Ingredients:

  • 4 ounces dried medium pasta shells
  • 2 cups of 1% low fat milk
  • 1 cup all-natural chicken broth
  • 2 tablespoons all-purpose flour
  • 1 teaspoon onion powder
  • ¾ teaspoon dried dill
  • 1 ½ cups frozen peas, thawed
  • 1 7-ounce pouch skinless, boneless, pink salmon, flaked
  • salt and pepper

Directions:

  1. Cook the pasta according to package directions. Drain and set aside.
  2. In a saucepan, combine the milk, broth, flour, onion powder, and dill and whisk until well blended. Add the peas and salmon, and place the saucepan over high heat. Bring the mixture to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the soup thickens slightly, about 2 minutes.
  3. Stir in the pasta and season with salt and pepper to taste. Heat through and serve.

Serves 4

Ingredients:

  • 1 19-ounce can black beans, undrained
  • 1 ½ cups frozen corn kennels
  • ½ cup salsa
  • 1 tablespoon bottled or fresh lime juice
  • ½ – 1 teaspoon chili powder
  • ½ – 1 teaspoon ground cumin
  • ¼ cup preshredded reduced-fat Chedder cheese
  • ½ cup reduced-fat sour cream, optional

Directions:

  1. In a medium saucepan, combine the beans, corn salsa, ½ cup water, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, about 5 minutes.
  2. Serve in individual bowls and top with cheese and sour cream as desired.
Serves 6

Ingredients

2 cups carrots, chopped

2 cups celery, chopped

1 onion, chopped

5 garlic cloves, minced

1 cup lentils

6-8 cups vegetable broth

1 tablespoon Italian seasoning

Salt and Pepper to taste

3 tablespoons olive oil

3 cups kale, chopped

1 cup parsley, chopped

Directions:

  1. Add the carrots through the salt and pepper into your slow cooker. Cover and cook on high for 5 hours. Turn off the heat.
  2. Remove 4 cups of the soup from the slow cooker and place in a blender. Add the olive oil and blend until smooth. Add the blended soup back to the slow cooker.
  3. Stir in the kale and parsley. Once the kale is wilted, serve!

Try adding ground chicken, turkey, extra lean sirloin or vegetarian crumbles to make this a heartier meal!

Side Dishes

Serves 2

Ingredients:

  • 1 butternut squash (large enough to yield 1 lb. once peeled & sliced)
  • 1/8 tsp. coarse salt, plus more, optional
  • Optional dip: ketchup

Directions:

  1. Preheat oven to 425 degrees.
  2. Peel squash with a vegetable peeler. Slice the ends off the squash, and then cut it in half width-wise.
  3. Cut the round bottom piece in half lengthwise and scoop out the seeds.
  4. Using a crinkle cutter or a knife, carefully cut squash into spears/French-fry shapes. Thoroughly blot moisture away with paper towels, and sprinkle evenly with salt.
  5. Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then place spears flat on it.
  6. Bake in the oven for 20 minutes, and then carefully flip spears. Continue to bake until tender on the inside and crispy on the outside, about 20 minutes longer.
  7. Serve with ketchup for dipping, if you like. Enjoy!

Take a look at almost any current magazine with a food section, and you’re likely to find a recipe featuring Brussels sprouts. So… maybe it’s time to give them another chance, with a new attitude and a new approach!

We love roasted Brussels sprouts. Roasting brings out their deep nutty flavor. In fact, we’ve seen roasted Brussels sprouts convert more than one avowed sprouts-hater into a sprouts-lover. Search for fresh looking leaves and stem ends that aren’t too brown or dried out. Avoid Brussels sprouts that have bruising, cuts or browned leaves. If you see them on the stalk for sale, snap them up – they will stay fresh longer than those that have been picked off.

Plan on about 1/2 pound of Brussels sprouts per person. See how easy it is to roast Brussels sprouts below!

Ingredients:

  • 1 pound Brussels sprouts, trimmed and halved lengthwise
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Directions:

  1. Preheat oven to 400°F.
  2. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside,
    30 to 35 minutes. The leaves that are loose will be especially brown and crispy.
  3. Transfer to a bowl and serve.

Feeling adventurous? Try one of our tasty twists below or have fun coming up with your own!

Rosemary Parmesan Brussels Sprouts

  1. Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting.
  2. During the last 5 minutes of roasting, add 1/4 cup pine nuts.
  3. Stir well and continue roasting until Brussels sprouts are tender.
  4. Before serving, toss with 1/4 cup shredded Parmesan cheese.

Cranberry Pecan Brussels Sprouts

  1. During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces.
  2. Stir well and continue roasting until Brussels sprouts are tender.

Brussels Sprouts and Kale Salad

  1. After roasting, allow Brussels sprouts to cool to room temperature.
  2. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and 1/4 cup balsamic vinaigrette.