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  • Description: Ingredients:
    2 teaspoons olive oil

    1/2 small red onion, diced (1 cup)

    1 red bell pepper, seeded and diced

    1 cup low-sodium canned black beans, drained and rinsed

    freshly ground black pepper to taste

    4 eggs and 4 egg whites

    1/3 cup (about 1 and 1/2 ounces) shredded pepper jack cheese

    1/4 cup salsa

    1 large tomato (4 ounces), seeded and diced

    1/2 small avocado (2 ounces), cubed
    Directions:
    Heat olive oil in a large nonstick frying pan over a medium-high heat.

    Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and cook until warmed through, another 2 minutes.

    Season at the same time and whisk together the eggs and egg whites then stir in the cheese. Then add them to the black bean mixture over low heat until cooked through, about 3 minutes.

    Slide the omelet on a serving plate; put salsa, some diced tomato, and cubed avoc...
  • Description: Ingredients:
    2 cups dried navy beans, sorted and rinsed

    8 cups water

    16 - 32 ounces chicken or vegetable broth

    2 tablespoons fresh cilantro or parsley, chopped

    2 teaspoons ground cumin

    1 1/2 teaspoon dried basil leaves

    1/4 teaspoon ground cloves

    1/8 teaspoon ground red cayenne pepper

    1 medium onion, chopped

    4 cloves garlic, finely chopped

    2 4-ounce cans chopped green chilies (do not drain)

    4 cups water

    1 pound turkey breast tenderloins cut into 1/2-inch pieces

    1/2 cup shredded mozzarella or cheddar cheese
    Directions:
    Place beans and water in a 4-quart Dutch oven. Soak at least 8 hours but no longer than 10 hours; drain.

    Stir in remaining ingredients except turkey and cheese. Heat to boiling; reduce heat. Cover and simmer about 1 hour or until beans are tender.

    Stir in turkey. Simmer uncovered about 15 minutes or until turkey is no longer pink in the center.

    ...
  • Description: Ingredients:
    2 pounds pencil asparagus

    1 teaspoon black pepper

    3 tablespoons olive oil

    3 tablespoons parmesan cheese
    Directions:
    Clean asparagus and break off the tough ends.

    Roll asparagus in olive oil. Try coating each one.

    Place asparagus on cookie sheet.

    Bake at 400 F. for 15-20 minutes, until tender and crisp.

    Take out and sprinkle parmesan cheese over them.

    Return to oven for 5 minutes.
    Yield:
    8 servings (5-7 spears)
    Nutrition Tip
    Asparagus is associated with providing antioxidants in addition to offering potent anti-viral properties. According to the National Cancer Institute, asparagus contains the highest level of glutathione among tested foods. Glutathione is naturally synthesized in the body and has antioxidant properties. Asparagus contains more than twice the amount of glutathione present in any other common, tested food.
  • Description: Ingredients:
    1 pounds carrots, grated

    3 green onions, thinly sliced

    1-inch piece of fresh ginger, grated

    1 teaspoon sesame oil

    2 teaspoons canola or vegetable oil

    juice of 2 limes

    1/2 teaspoon sugar

    salt and pepper to taste
    Directions:
    Place all ingredients in a serving bowl and stir to thoroughly combine.

    Serve chilled or at room temperature.
    Yield:
    2-3 servings
    Nutrition Tip
    Carrots are not only good for eye health, but they also contain important antioxidants and other health-supporting nutrients.

    Rich in vitamin A and beta-carotene, carrots may also have cancer preventive and immune supportive benefits. Consider trying this recipe with another root vegetable, such as beets, parsnip, fennel, and turnips. Use seasonal and locally sourced produce that has been picked before the peak of ripeness for richer flavors and higher nutrient content. Explore your local farmer's market or jo...
  • Description: Ingredients:
    4 cloves garlic, smashed and chopped

    1/2 teaspoon ground black pepper

    1/2 teaspoon salt

    1/2 cup extra virgin olive oil, plus more for drizzling

    1/2 cup chopped fresh flat-leaf parsley

    6 sprigs fresh thyme, leaves only

    2 pounds boneless skinless chicken breasts

    4 Portobello mushrooms, brushed clean and stems removed

    2 small heads radicchio, halved

    few sprigs of watercress, to serve
    Directions:
    Put the garlic onto a cutting board and sprinkle it with about ½ tsp salt. Using the side of a large knife, slowly mash the garlic into a paste.

    Put the garlic paste into a small bowl and blend in 1/2 cup olive oil, parsley, and thyme leaves. Pour half the mixture over the chicken and season it with pepper. Set the chicken aside to marinate while you prepare the other ingredients for grilling.

    Heat the grill to medium-high. Drizzle half the remaining marinade into the mushrooms and half onto...
  • Description: Ingredients:
    1 (15 1/2 oz) can black beans, rinsed and drained

    1/2 cup olive oil

    2 large eggs

    1/4 cup unsweetened cocoa powder

    1/4 cup agave or maple syrup

    1 teaspoon vanilla extract

    1/2 cup mini chocolate chips, divided into two 1/4 cup portions

    1/3 cup white whole wheat flour

    1/2 teaspoon baking powder

    1 teaspoon canola, coconut, or walnut oil

    1/4 cup chopped walnuts
    Directions:
    Preheat oven to 350 degrees. Lightly grease 9" x 9" square baking pan with oil.

    In a blender, purée black beans in olive oil. Then add eggs, cocoa, agave/maple sugar, and vanilla. Melt half of the chocolate chips and add to the blender. Blend until smooth.

    In a small bowl, whisk together the flour and baking powder. Add to the blender and pulse until just incorporated.

    Stir in the remaining chocolate chips and pour into prepared pan. Sprinkle walnuts on top.

    Bake about 20 minutes, until surface ...
  • Description: Ingredients:
    3 ounces scallops

    1 cup broccoli

    1/2 cup onion

    1/2 cup yellow pepper

    1/2 cup carrots

    1 1/2 tablespoons olive oil

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

    Add scallops and heat until thoroughly cooked, flipping over once.

    Remove scallops from the pan and set aside.

    Add remaining oil to pan. Add vegetables. Cook for 2 minutes.

    Re-add the scallops 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).
    Yield:
    1 serving
    Nutrition Tip
    As a low calorie, high protein food, scallops are a great option for weight management. They are also a good source of vitamins and minerals like magnesium, phosphorus, and zinc.

    Broccoli and peppers are rich in the antioxidant vitamin C, while the carrots are rich in vitamin A. These and...
  • Description: Ingredients:
    1 1/2 cups coarsely chopped artichoke hearts

    1 1/2 cups cooked spinach (about 3 cups fresh spinach or 9 oz box of frozen spinach, thawed and drained)

    1/3 cup finely shredded parmesan cheese

    1/2 teaspoon ground pepper

    1 cup milk, heated (can substitute unsweetened almond or coconut milk)

    2 garlic cloves, minced

    1/2 cup onion, finely chopped

    2 tablespoons olive oil

    2 tablespoons whole-wheat flour*

    3 large egg yolks

    6 large egg whites

    1/2 teaspoon lemon juice

    1/8 teaspoon salt
    Directions:
    *Instead of whole-wheat flour, you can substitute quinoa, garbanzo bean or brown rice flour for gluten free options.

    Preheat oven to 375 degrees. Use coconut oil or non-aerosol cooking spray to lightly grease 8 ramekins or a 2 1/2 quart souffle dish (a regular baking dish or muffin tins can also be substituted).

    Finely chop cooked spinach and artichoke hearts. In a small ...
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  • Description: Ingredients:
    1 cup oat bran

    1 1/4 cup whole-wheat flour

    1 teaspoon baking soda

    1/2 teaspoon baking powder

    2 teaspoons ground cinnamon

    1/4 - 1/2 teaspoon ground ginger

    3 carrots

    8 ounces plain yogurt

    1/2 cup egg substitute

    1/2 cup unsweetened applesauce

    1/2 cup seedless raisins

    1/3 cup brown sugar

    1 teaspoon vanilla
    Directions:
    Preheat oven to 350 F.

    Spray 8 jumbo (or 12 regular) size muffin cups with vegetable oil cooking spray.

    Mix all the dry ingredients in a medium-sized bowl.

    Shred the carrots.

    In a larger bowl, mix the shredded carrots, yogurt, egg substitute, applesauce, raisins, brown sugar, vanilla, and walnuts until well mixed.

    With spoon, stir the dry mixture gently into the liquid, stirring until the flour is moistened. Do not over mix.

    Spoon into muffin pan.

    Bake for 30 minutes or until a toothpick inserted into the center ...
  • Description: Ingredients:
    1 pound butternut squash, peeled and 3/4-inch diced

    1 tablespoon olive oil

    3 tablespoons olive oil for dressing

    1 tablespoon maple syrup

    1/2 teaspoon ground black pepper

    1/2 teaspoon ground black pepper for dressing

    3 tablespoons dried cranberries

    1 cup apple cider or apple juice

    2 tablespoons cider vinegar

    2 tablespoons minced shallots

    2 teaspoons Dijon mustard

    6 ounces baby spinach, washed and spun dry

    1/2 cup pecan halves, toasted

    1/4 cup freshly grated Parmesan cheese
    Directions:
    Preheat the oven to 400 F.

    Place the squash on a sheet pan. Add 1 tablespoon olive oil, the maple syrup, 1/2 teaspoon pepper, and toss. Roast the squash for 15-20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

    While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil ove...
  • Description: Ingredients:
    1 teaspoon puréed fresh ginger root

    1 tablespoon soy sauce

    1 teaspoon sesame oil

    1 tablespoon fresh lemon or orange juice

    2 pounds broccoli

    1 tablespoon sesame seeds, toasted

    Black pepper to taste
    Directions:
    Whisk together ginger, soy sauce, oil and lemon or orange juice in shallow serving bowl. Set aside.

    Trim, peel and cut the broccoli stalks diagonally into 1/2 inch slices. Steam broccoli until tender-crisp.

    Transfer broccoli to serving dish and toss with ginger sauce. Sprinkle with sesame seeds and pepper.
    Yield: 6 servings

    Nutrition Tip
    Cruciferous vegetables, including cabbage, broccoli, and brussels sprouts, are rich sources of nutrients and phytochemicals that help support the immune system and fight cancer.

    A 2000 study in the Journal of the National Cancer Institute indicates that three or more servings of cruciferous vegetables a week slashes prostate cancer r...
  • Description: Ingredients:
    2 cups of non-fat Greek yogurt

    2 cups of fresh or frozen blueberries (or strawberries, blackberries or raspberries)

    1/4 cup of honey (or sugar)

    1 tablespoon of lemon juice
    Directions:
    Blend blueberries, honey and lemon juice in a blender or food processor until smooth.

    Add yogurt to blueberry mixture in blender or food processer and mix until combined.

    Pour blueberry and yogurt mixture into ice cream maker and freeze according to manufacturer’s instructions.

    If you do not have an ice cream maker, pour mixture into a freezer-proof container (shallow metal pan or glass container). For soft serve consistency, freeze 30 to 60 minutes, stirring every 15 minutes. For solid ice cream consistency, freeze for 1 to 2 hours, stirring every 30 minutes.

    Serve immediately or store in a container in the freezer. If frozen yogurt becomes too solid in freezer, place in refrigerator for 30 minutes until desired consistency i...