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  • Description: Ingredients:
    6 portions cod (4 ounces each)

    1 tablespoon ginger

    1 tablespoon garlic

    1 cup apple cider vinegar

    1 cup water

    4 tablespoons sugar

    1 tablespoon kosher salt

    1 green pepper (julienned)

    1 red pepper (julienned)

    1 cup shredded carrots (julienned)

    1 cup red onion (julienned)

    2 teaspoons tomato paste

    ~ 1 tablespoon cornstarch
    Directions:
    Sauté garlic and ginger.

    Add apple cider vinegar, water, sugar, and salt; bring to boil.

    Add boiled liquid to julienned vegetables (peppers, carrots, onion); set aside. Allow to cool and refrigerate for at least l hour or overnight.

    Strain and save pickling liquid; set vegetables aside.

    Bring l cup pickling liquid to a boil.

    Bring to simmer and add tomato paste.

    Add slurry of cornstarch (1 tablespoon per cup liquid) to achieve desired sauce thickness.

    Toss vegetables in a portion of sauce until we...
  • Description: Ingredients:
    2 teaspoons olive oil

    1/2 cup onion, chopped

    1/2 green or red bell pepper, chopped

    2 cloves garlic, minced

    1/2 teaspoon cumin

    1 15 ounce can nonfat refried beans

    4 eggs, beaten

    4 whole-wheat tortillas

    1/4 cup low-fat sour cream

    1/4 cup nonfat plain yogurt salsa
    Directions:
    Preheat oven to 350 degrees.

    In a large skillet, heat olive oil over medium heat.

    Add onions, bell pepper and garlic. Sauté until tender. Add cumin.

    Warm beans in a saucepan.

    Whisk eggs, then pour over sautéed vegetables. Carefully stir until eggs are soft and well scrambled.

    Heat tortillas in oven for about 10 minutes.

    Fill each tortilla with one quarter of the eggs and beans. Top with choice of yogurt or sour cream. Add salsa to taste.
    Yield:
    4 burritos
    Nutrition Tip:
    Eggs are high in protein and are a good source of vitamin B12, riboflavin, and selenium. Egg wh...
  • Description: Ingredients:
    1 1/2 cups unsweetened almond milk

    1/3 cup unsweetened cocoa powder

    1 tablespoon + 1 teaspoon maple syrup

    1/2 teaspoon cinnamon

    1/8 teaspoon salt

    1/2 teaspoon vanilla extract

    1/3 cup chia seeds

    Garnish (optional)

    1/4 cup raspberries (fresh or frozen)

    1 tablespoon fresh mint leaves, chopped

    1/2 teaspoon unsweetened shredded coconut, toasted

    1/2 teaspoon chocolate shavings or cocoa powder
    Directions:
    Add 1/4 cup almond milk and cocoa powder in a bowl. Whisk well to combine.

    Add in remaining almond milk, maple syrup, cinnamon, salt and vanilla extract. Whisk to combine.

    Stir in chia seeds.

    Cover and place in fridge. Stir after 3 hours. Let chill overnight.

    Garnish with raspberries, mint, toasted coconut, and chocolate shavings.
    Preparation Time | Yield:
    20 minutes, plus overnight chilling | 4 servings
    Nutrition Tip:
    Chia seeds are ...
  • Description: Ingredients:
    1 filet of fresh haddock

    1/4 cup low-fat milk (or unsweetened coconut, almond milks)

    1/2 cup bread crumbs

    1/8 cup Parmesan cheese

    1/8 teaspoon ground thyme
    Directions:
    Preheat oven to 500 degrees.

    Pour milk into a small bowl. In a separate bowl, mix together the bread crumbs, Parmesan cheese and thyme. Dip the haddock in the milk, then press into the crumb mixture to coat.

    Place haddock in a glass baking dish.

    Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes.
    Yield:
    1 serving
    Nutrition Tip:
    This Baked Haddock and Thyme recipe calls for a dry-heat cooking method which requires little added fat.

    Haddock, sold fresh or frozen, is low in fat and a good source of protein, vitamin B12, vitamin B6 and selenium. Serve this light and flakey fish recipe with fresh vegetables and whole grains.
  • Description: Ingredients:
    1 cup peaches

    1/2 frozen banana

    1 handful of fresh spinach

    1 teaspoon honey

    1 cup brewed green tea, chilled
    Directions:
    Peel, slice, and freeze half a banana.

    Brew green tea using 1 1/2 cups of water. Let cool to room temperature or in refrigerator.

    Blend peaches, frozen banana, spinach, honey and green tea until desired consistency.

    Drink immediately or freeze and re-blend mixture to enjoy later.
    Yield:
    2 cups, 1 serving
    Nutrition Tip:
    Smoothies are a quick, easy way to enjoy a refreshing, nutrient-rich meal or snack. This snack is light and nutritious. Prepare the smoothie the night before an appointment and re-blend in the morning before heading out.
  • Description: Ingredients:
    2 cups split red lentils, picked over and rinsed well

    1 tablespoon turmeric

    4 tablespoons olive oil

    1/2 teaspoon salt

    1 large onion (about 2 cups) diced

    2 teaspoons ground cumin

    1 1/2 teaspoons yellow mustard seeds

    1 cup chopped cilantro

    Juice of three lemons, or to taste

    1 large bunch of spinach leaves, chopped

    To serve: cooked (warm) brown rice, non-fat plain Greek yogurt
    Directions:
    Put the lentils in a pot with 7 cups water, the turmeric, 1 tablespoon of the olive oil, and 1/2 teaspoon salt. Bring to a boil, then lower the heat and simmer, covered, until the lentils are soft and falling apart — about 20 minutes.

    Purée with a hand or standing blender. Add more water until the soup is the consistency you like, then taste and add more salt if needed. Keep the soup warm/hot.

    While the lentils are cooking, prepare the onion. In a skillet over low heat, cook the onion in 2 t...

  • Pumpkin Soup

    27 Feb, 2026
    Description: Ingredients:
    1 cup leeks, rinsed and chopped

    2 apples, peeled and chopped

    4 cups vegetable broth

    1 medium sweet potato, skinned and chopped

    2 cups pumpkin, roasted (see nutrition tip for how-to) and skinned; or 16 oz. canned pumpkin

    1/2 teaspoon freshly ground black pepper

    2 teaspoon fresh thyme leaves, chopped

    2 tablespoon fresh chives, chopped
    Directions:
    In a large skillet, sauté chopped whites of leek for 5 minutes. Add in apples, cook two more minutes.

    Add in 4 cups vegetable broth and the chopped sweet potato and pumpkin.

    Add 1/2 teaspoon black pepper.

    Simmer 20 minutes.

    Remove to a cool place before blending. Do not blend hot liquids. Do not overfill the blender, no more than 1/3 of the way up. When cooled, blend all of the soup and reheat to barely a simmer.

    Garnish with fresh thyme and chives. Serve.
    Yield:
    6 servings (1 cup each)
    Nutrition Tip:
    Pumpkin is ...
  • Description: Ingredients:
    2 cups mixed fresh berries (strawberries, raspberries, blueberries, blackberries)

    1 cup diced, peeled, pitted mango (about 1 large)

    1 cup ice cubes

    1/2 cup nonfat milk, organic nonfat milk, unsweetened almond/coconut/rice/soy milk
    Directions:
    Combine all ingredients in blender.

    Purée until very smooth.

    Pour into glasses.
    Yield:
    2 servings
    Nutrition Tip:
    Fresh or frozen berries contain many important nutrients and are also one of the best sources of antioxidants. Antioxidants are nutrients, including vitamin A/beta-carotene, vitamin C, vitamin E, and selenium, that help protect the body's healthy cells from damage by free radicals.

    Strawberries, blueberries, raspberries, blackberries, and cranberries are great sources of antioxidants, and can be included in this smoothie recipe to add beneficial berries to your diet.
  • Description: Ingredients:
    1 cup whole wheat flour

    1 cup oats

    1/4 cup flax seed, ground

    1/3 cup brown sugar

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    1 teaspoon cinnamon

    1/2 teaspoon ground nutmeg

    3/4 cup plain non-fat Greek yogurt

    1/2 cup skim milk

    2 tablespoon canola oil

    1 teaspoon vanilla

    1 cup fresh cranberries, washed and stems removed

    2 large apples, peeled, cored and coarsely chopped
    Directions:
    Preheat oven to 375 degrees. Spray muffin tin with nonstick spray or line with paper muffin cups.

    Combine flour, flax seed, oats, brown sugar, baking powder, baking soda, salt, cinnamon, ground nutmeg, and ground cloves in a bowl.

    In a separate bowl, whisk together yogurt, milk, oil, and vanilla. Fold dry ingredients into the wet ingredients and stir just until moistened. Gently fold in cranberries and apples just until combined.

    Distribute ...
  • Description: Ingredients:
    2 very ripe bananas

    1/3 cup canola oil

    1 egg

    1 teaspoon vanilla extract

    3/4 cup of white whole wheat flour

    1/2 teaspoon of baking soda

    1/4 teaspoon of salt

    1/4 teaspoon of ground cinnamon

    2 cups of rolled oats

    1/2 cup of chopped walnuts

    1/2 cup chocolate chips
    Directions:
    Preheat oven to 325 degrees.

    In a mixing bowl, add mashed bananas, egg, oil, and vanilla.

    Add dry ingredients and mix all contents together.

    Roll dough into golf size balls and place on baking sheets.

    Bake in oven until lightly browned, 10-12 minutes.

    *If unable to use ripe bananas, soak oats in apple juice for 30 minutes and then rinse in water and pat dry.
    Yield:
    24 Servings
    Nutrition Tip:
    Bananas are one of the most popular fruits and contain a good amount of fiber, antioxidants and nutrients, such as potassium and magnesium. Convenient and versatile, bananas ar...
  • Description: Ingredients:
    1 cup quick oats

    1/2 cup smooth, all-natural peanut butter

    1/2 cup raw chopped pecans

    3 tablespoons unsweetened cocoa powder

    2 tablespoons unsweetened shredded coconut (plus 1 tablespoon for rolling at end)

    1/2 teaspoon cinnamon

    1 teaspoon vanilla extract

    1/2 teaspoon salt

    1 tablespoon maple syrup

    approximately 1-2 tablespoons unsweetened almond milk
    Directions:
    Combine all ingredients in a large bowl.

    Using hands, take a tablespoon of mixture and roll into balls (approximately 1 inch in diameter).

    Roll finished balls in 1 tablespoon shredded coconut.

    Place balls an inch apart in an airtight container to freeze for an hour.

    Once frozen, refrigerate.
    Yield:
    8 servings
    Nutrition Tip:
    It can be hard to find the time to prepare and eat a healthy snack during busy days. Here's a helpful hint: make large batches of healthy snacks ahead of time that c...
  • Description: Ingredients:
    2 medium-sized sweet potatoes or yams

    2 teaspoons olive oil

    1/2 teaspoon salt

    1 teaspoon freshly ground black pepper

    1 tablespoon dried minced onion
    Directions:
    Preheat oven to 375 F.

    Scrub the potatoes well. Peel the skins, as desired. Slice each potato in half, then slice each half into 4 or 5 lengthwise pieces. They should resemble steak fries.

    Place the potatoes in a bowl and coat with the olive oil.

    In another small bowl, mix together the pepper, garlic powder, and dried minced onion. Add to the potatoes, making sure to distribute the seasonings well.

    Line a baking sheet with parchment paper and arrange potatoes on the sheet.

    Bake for 25 to 30 minutes. Check for doneness at 20 minutes. Serve immediately.
    Yield:
    4 servings
    Nutrition Tip:
    This recipe is a great way to create a healthier, non-fried version of fries straight from your kitchen. Sweet potatoes are a great so...