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  • 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...
  • Description: Ingredients:
    1 pound skinless wild salmon fillet

    1 tablespoon Dijon mustard

    1 tablespoon canola oil

    1 tablespoon chopped fresh chives

    1 tablespoon reduced-sodium soy sauce (use Tamari for gluten-free)

    1 teaspoon sesame oil

    1/4 teaspoon salt

    1/8 teaspoon freshly ground pepper

    1/3 cup sesame seeds

    2 teaspoons peanut oil

    4 whole grain buns

    4 tomato slices

    1 1/2 cups baby greens
    Directions:
    1 pound skinless wild salmon fillet

    1 tablespoon Dijon mustard

    1 tablespoon canola oil

    1 tablespoon chopped fresh chives

    1 tablespoon reduced-sodium soy sauce (use Tamari for gluten-free)

    1 teaspoon sesame oil

    1/4 teaspoon salt

    1/8 teaspoon freshly ground pepper

    1/3 cup sesame seeds

    2 teaspoons peanut oil

    4 whole grain buns

    4 tomato slices

    1 1/2 cups baby greens
    Yield:
    4 servings
    Nutrition Tip
    For an ...
  • Description: Ingredients:
    1 cup dry quick oats

    2 tablespoons raisins

    2 tablespoons walnuts

    1/2 cup blueberries

    1 1/3 cup boiling water
    Directions:
    Combine oats, raisins, walnuts and blueberries in bowl.

    Add 1 cup* boiling hot water to bowl and stir thoroughly. Oatmeal will thicken upon standing.

    *For thinner oatmeal add 1 1/3 cup water, for thicker oatmeal reduce water to 2/3 cup.
    Yield:
    1 serving
    Nutrition Tip
    Oats contain a healthy dose of soluble and insoluble fiber. When eaten as part of a balanced diet, fiber-rich oats may help decrease cholesterol levels, decrease blood pressure and help control blood sugar levels.

    The fiber in oats is slow to be digested, keeping you fuller longer. The fiber in oats is also beneficial to the digestive tract in keeping the bowels functioning regularly.

    ...
  • Description: Ingredients:
    2 cups whole wheat flour

    2 cups regular flour

    1 1/2 cups brown sugar

    2 teaspoons baking soda

    1/2 teaspoon salt

    1/2 teaspoon allspice

    1 cup raisins, soaked and drained

    2 cups whole milk

    2 teaspoons vinegar

    2 eggs, beaten
    Directions:
    In a bowl, combine first 6 dry ingredients (whole wheat flour, regular flour, brown sugar, baking soda, salt and allspice).

    In another bowl, combine the next 4 wet ingredients (raisins, milk, vinegar, and beaten eggs).

    Combine the wet and dry ingredients and mix together well.

    Transfer to 2 greased baking pans – about 1/2 of the dough for each pan.

    Bake at 325 F for 35 - 40 minutes.
    Yield:
    2 loaves, 16 pieces/loaf, serving size 1 piece
    Nutrition Tip
    Whole grains contain the entire grain kernel, including the bran, germ and endosperm. Whole wheat flour shares the many benefits of other whole grains. Unlike refined grain...
  • Description: Ingredients:
    2 pounds green beans, trim the ends with the stem

    1/2 teaspoon salt

    1/4 cup olive oil

    4 cloves garlic, minced

    1/4 teaspoon pepper flakes

    1 1/2 tablespoons rosemary, chopped fine

    1 lemon, lemon zest
    Directions:
    Pre-cook the green beans in a large pot of boiling, salted water. When tender, place the beans in iced water, drain, and reserve.

    In a large sauté pan, heat 1/4 cup of olive oil. Add minced garlic and cook gently until the garlic begins to color slightly.

    Add 1/3 teaspoon (or more if you like) of pepper flakes, chopped rosemary and the zest of 1 lemon. Sauté briefly to mingle the flavors and then add the beans. Continue to cook until the beans are hot and nicely coated with the seasonings.

    Squeeze lemon over the top.
    Yield:
    6 servings (3/4 cup)
    Nutrition Tip
    Most people think of carotenoids as the pigment found in orange/red plants such as carrots and tomatoes. Howeve...
  • Description: Ingredients:
    1 1/2 cup nonfat or 1 percent low fat milk or almond milk 

    1 cup nonfat plain Greek yogurt

    1 1/4 cup frozen blueberries (unsweetened)

    2 teaspoons honey
    Directions:
    Put all ingredients into a blender and blend until smooth.
    Yield:
    4 servings (1 cup)
    Nutrition Tip
    Have you ever wondered what gives a blueberry its vibrant blue color? Blueberries are antioxidant powerhouses. Anthocyanin, an antioxidant that fights free radicals in your body is actually what gives a blueberry its blue color. Blueberries are also rich in vitamins C, E, A, and many B vitamins.
  • Description: Ingredients:
    2 tablespoons olive oil

    1 1/2 cups chopped yellow onions

    1 cup chopped red bell peppers

    2 tablespoons minced garlic

    1 medium zucchini, stem ends trimmed and cubed

    2 cups fresh corn kernels (about 3 ears)

    1 1/2 pounds Portobello mushrooms (about 5 large), stemmed, wiped clean and cubed or button mushrooms whole

    2 tablespoons chili powder

    1 tablespoon ground cumin

    1/4 teaspoon cayenne

    4 large tomatoes, peeled, seeded and chopped

    3 cups cooked black beans

    10 ounces tomato sauce

    1 cup water

    1/4 cup chopped fresh cilantro leaves

    1/2 cup plain low-fat Greek yogurt, garnish

    1/2 cup chopped green onions, garnish
    Directions:
    In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers and garlic and cook, stirring, until soft, about 3 minutes.

    Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the ...