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  • Cucumber Soup

    1 Apr, 2026
    Description: Ingredients:
    6 pounds cucumbers (about 6 cucumbers), peeled, seeded, and coarsely chopped

    2 yellow bell peppers, stems and seeds removed, coarsely chopped

    4 green onions, chopped

    1 jalapeno pepper, minced

    2 tablespoons fresh cilantro, finely chopped

    1 tablespoon fresh mint, finely chopped

    1 tablespoon fresh dill, finely chopped

    3-4 garlic cloves, mashed to a paste

    1 teaspoon salt

    1/2 teaspoon paprika

    1/4 teaspoon black pepper

    1/2 teaspoon cayenne pepper

    4 cups low fat plain yogurt

    3 tablespoons extra-virgin olive oil

    2 teaspoons white wine vinegar

    2 tablespoons fresh chives, minced
    Directions:
    Combine the cucumbers, bell peppers, green onions, jalapeno, cilantro, mint, dill, garlic, black pepper, paprika, cayenne, yogurt, olive oil, and white wine vinegar in a large bowl.

    Working in batches, purée the ingredients in a blender until very smooth.

    Transf...
  • Description: Ingredients:
    1 sugar pumpkin

    1 can chickpeas (or use dried)

    1 can white beans

    2 cloves garlic

    1/4 teaspoon salt

    1/4 teaspoon pumpkin pie spice

    1/2 cup olive oil

    1/2 cup water

    1/2 cup tahini
    Directions:
    Prepare to roast the sugar pumpkin by slicing off the top and removing seeds* and stringy flesh.

    Cut pumpkin into quarters. Place flesh side down in a baking dish with 1 inch water on the bottom.

    Roast at 425 degrees for 50-60 minutes until skin is dark and lifts easily off the flesh. Scoop flesh into bowl and let cool.

    Drain and rinse canned beans, then place in blender or food processor. Add tahini, garlic, salt, pumpkin pie spice and water. Blend at high speed and add olive oil while mixing. Add additional olive oil or water as needed to get a thick smooth consistency. Keep refrigerated.

    *Roast the seeds for a healthy treat.
    Yield:
    30 servings
    Nutrition Tip
    Pumpk...
  • Description: Ingredients:
    1 teaspoon olive oil

    1/4 cup red onion, diced

    1/3 cup red and green bell pepper (each), seeded and diced

    1/2 cup tomato, seeded and diced

    1/4 cup frozen corn, defrosted

    1/2 cup black beans, drained and rinsed

    1/4 cup kidney beans, drained and rinsed

    1/8 teaspoon ground black pepper

    1/4 teaspoon sweet paprika

    1/8 teaspoon ground cumin

    1/8 teaspoon allspice

    1/8 teaspoon ground coriander

    1/8 teaspoon chili powder

    1/8 teaspoon salt

    1/2 cup cooked red (or brown) rice

    1/2 ounces honey lime vinaigrette
    Directions:
    Toss onion, tomatoes, and peppers in olive oil. Place on large sheet pan and place in 450 F pre-heated oven. Cook for 4 minutes.

    Add black beans and corn and season by adding all the spices, salt, sugar, dressing and cooked rice. Toss well.
    Yield:
    4 servings
    Nutrition Tip
    Beans may have a bad reputation because of their af...
  • Description: Ingredients:
    2 medium red beets, tops trimmed

    1 golden beet, top trimmed

    1 candy-striped beet, top trimmed*

    3 oranges

    1/3 cup red onion, thinly sliced

    1/2 small fennel bulb, thinly sliced

    1/4 cup white balsamic vinegar

    1/3 cup olive oil

    1 teaspoon salt

    1 teaspoon pepper

    1 teaspoon dried or fresh tarragon

    3 cups spinach

    3 cups arugula

    2 cups baby lima beans (canned or frozen)

    1/4 cup walnut halves

    2 ounces goat cheese

    *If you are unable to find golden or candy-striped beets, feel free to substitute any beets equivalent to 4 beets.
    Directions:
    Preheat oven to 400 F.

    Wash and wrap beets individually in foil, and place on rimmed baking sheet.

    Roast until tender, about 45-60 minutes.

    Meanwhile, prepare the dressing in a small bowl. Whisk together the white balsamic vinegar, olive oil, salt, pepper, and tarragon. Set aside.

    Peel coo...
  • Description: Ingredients:
    3/4 cup whole-wheat flour

    3/4 cup unbleached or all-purpose flour

    1/2 cup oat bran

    1/2 cup pecans

    1 teaspoon baking soda

    1/4 teaspoon salt

    1/4 cup molasses

    1 cup boiling water

    1 cup Greek yogurt

    1 teaspoon vanilla

    2 large eggs

    1 tablespoon + 1 teaspoon canola oil

    1 cup fresh or frozen blueberries
    Directions:
    Coat a large skillet with 1 teaspoon canola oil and set over medium heat.

    In a small bowl, combine flours, oat bran, pecans, baking soda, and salt.

    In a large bowl, combine molasses, vanilla, and water.

    Stir in yogurt, eggs, and 1 tablespoon oil.

    Pour molasses mixture into flour mixture. Mix just until moistened.

    Gently stir in blueberries.

    Pour batter by 1/3 cupfuls on to the skillet, making a few pancakes at a time.

    Cook 2 to 3 minutes, or until bubbly and edges look dry. Turn and cook 1 minute, or until underside is...
  • Description: Ingredients:
    1 cup red onion, chopped

    1 cup carrots, chopped

    1 cup parsnips, chopped

    1 cup butternut squash, chopped

    2 tablespoons extra virgin olive oil

    1/4 teaspoon pepper

    1/4 teaspoon salt

    1/2 cup dry quinoa

    1 tablespoon apple cider vinegar

    1/2 teaspoon honey

    1/2 teaspoon Dijon mustard

    1 garlic clove, minced
    Directions:
    Heat the oven to 400 F.

    Toss all vegetables on a cookie sheet with 1 tablespoon olive oil, 1/4 teaspoon pepper, and 1/4aspoon salt.

    Bake for 35-40 minutes.

    While vegetables are roasting, make the quinoa as directed on the package. Set aside.

    In a separate bowl or jar, prepare the vinaigrette. Whisk (or shake) together remaining oil, vinegar, honey, mustard, garlic and salt and pepper to taste. Set aside.

    Once vegetables are fork-tender, toss with cooked quinoa and vinaigrette. This may be served warm or at room temperature.
    Preparatio...
  • Description: Ingredients:
    Dipping Sauce:

    6-ounce plain unsweetened soy yogurt

    1 tablespoon extra-virgin olive oil

    3 tablespoons lime juice

    1/2 tablespoon chopped fresh mint

    1/2 tablespoon garlic powder

    1/4 teaspoon salt

    1/4 teaspoon ground pepper

    Salad:

    1/3 cup lime juice

    1 tablespoon apple cider vinegar

    1/3 cup extra-virgin olive oil

    2 tablespoons minced shallot

    1 teaspoon ground cumin

    1/4 teaspoon salt

    1/4 teaspoon ground pepper

    3 cups low-sodium canned black beans, rinsed and drained

    3 cups cooked and cooled red quinoa

    2 cups shredded kale

    1/4 red jalapeño, finely diced

    1/4 cup chopped fresh mint

    1 cup diced peaches (about 1 and 1/2 medium-sized peaches) + 1 cup sliced peaches (about 1 and 1/2 medium-sized peaches)

    1 (5-ounce) head radicchio, separated into leaves
    Directions:
    Dipping Sauce: Combine yogurt, extra-virgin o...
  • Description: Ingredients:
    6 ounces nonfat plain Greek yogurt

    2 tablespoons unsweetened cocoa

    agave to taste
    Directions:
    Stir all ingredients in a small bowl until smooth.

    Optional: Place mixture in freezer for 30-45 minutes if you desire a frozen yogurt consistency.
    Yield:
    1 serving
    Nutrition Tip
    Besides being delicious, dark chocolate can also be healthy for you. It is a great source of flavonols, a type of antioxidant, that are helpful for overall health.

    With high concentrations of catechins and procyanidins, cocoa and chocolate products may have beneficial health effects against oxidative stress and chronic inflammation, both of which are common in cancer cases. This recipe is great for its delicious cacao and low added sugar.
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  • Description: Ingredients:
    15 ounces chickpeas (1 can)

    1/2 cup natural peanut butter

    1/3 cup light brown sugar

    1 tablespoon water

    2 teaspoons vanilla extract

    1/2 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    2 tablespoons mini white chocolate chips

    1/4 cup macadamia nuts, chopped
    Directions:
    Preheat oven to 350 F and spray an 8-inch x 8-inch pan with cooking spray or line with parchment.

    Rinse chickpeas with water and drain.

    Combine chickpeas, natural peanut butter, brown sugar, 1 tablespoon water, vanilla extract, baking powder, baking soda, and salt. Mix using a hand blender or food processor.

    After combining well, mix in chocolate chips and macadamia nuts by hand.

    Place mixture in prepared pan and bake in preheated oven for 20-25 minutes, or until set.
    Yield:
    12 servings
    Nutrition Tip
    Want to enjoy your sweet treats while getting in extra fiber and p...
  • Description: Ingredients:
    4 boneless skinless chicken breast halves (about 1 to 1 1/4 pounds total), cut into 1-inch cubes

    1 red bell pepper, seeded and cut into 2 inch squares

    1 red onion, cut into 2 inch squares

    1 zucchini, cut into 1/2 inch slices

    1 yellow squash, cut into 1/2 inch slices

    1/2 cup baby mushrooms, sliced in half

    1/4 cup olive oil

    1/4 cup lemon juice

    1 tablespoon Dijon mustard

    1/4 teaspoon pepper

    1/4 teaspoon salt

    2 cloves garlic, minced

    1 tablespoon fresh thyme, chopped (1 teaspoon dried)

    1 tablespoon fresh rosemary, chopped (1 teaspoon dried)

    1 tablespoon fresh oregano, chopped (1 teaspoon dried)

    12 metal skewers or wooden skewers soaked in water
    Directions:
    In a small bowl, whisk together olive oil, lemon, Dijon mustard, salt, pepper, minced garlic, thyme, rosemary, and oregano. Reserve about one third of the marinade to brush onto the kabobs while cooking.<...

  • Tofu Stir-Fry

    1 Apr, 2026
    Description: Ingredients:
    3 ounces firm tofu cubed

    1 cup broccoli

    1/2 cup onion

    1/2 cup yellow pepper

    1/2 cup carrots

    1 1/2 tablespoon olive oil

    1/3 cup cooked brown rice
    Directions:
    In a sauté pan, heat 3/4 tablespoon olive oil.

    Add tofu. Heat until thoroughly cooked.

    Remove tofu from the pan and set aside.

    Add remaining oil to pan.

    Add vegetables. Cook for 2 minutes.

    Re-add the tofu to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).

    Serve stir-fry with cooked brown rice.
    Yield:
    1 serving
    Nutrition Tip
    Tofu is made from soybeans and makes a great substitute for meat. Some tofu is fortified with calcium and vitamin D, important for bone health. Firm tofu is often best for stir-fry dishes while silken or soft tofu can be a healthy protein boost for smoothies.