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  • 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...
  • Description: Ingredients:
    4 ripe bananas, mashed

    1/2 cup brown sugar

    1/2 cup unsweetened applesauce

    1 teaspoon vanilla extract

    1 egg

    1 1/2 cup whole wheat flour

    1/2 cup ground flax seed

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1 teaspoon ground cinnamon

    1/2 teaspoon ground nutmeg

    1/4 teaspoon salt

    1/3 cup walnuts, chopped
    Directions:
    Preheat oven to 350 degrees and lightly grease a loaf pan.

    In a large bowl, combine mashed bananas, brown sugar, applesauce, vanilla, and egg; beat well with a mixer.

    In separate bowl, whisk together flour, ground flax seed, baking powder, baking soda, cinnamon, nutmeg and salt. Add dry ingredients to wet mixture and beat together until batter is moist. Fold in half of the chopped walnuts.

    Pour batter into light...

  • Gazpacho

    Feb 27, 2026
    Description: Ingredients:
    1 cup diced tomato

    2 ounces minced onion

    3 ounces minced green pepper

    4 ounces minced cucumber

    2 ounces minced celery

    2 tablespoons dry parsley

    1 tablespoon dried chives

    1 teaspoon minced garlic

    1 tablespoon rice vinegar

    2 tablespoons olive oil

    1/2 teaspoon salt

    1/4 teaspoon black pepper

    1/2 teaspoon worcestershire sauce

    2 cups low-sodium V8 juice
    Directions:
    Peel cucumber, scrape out seeds with a spoon.

    Scrape out tomato seeds with a spoon.

    Finely chop up 1/2 of the cucumber, tomato, onion, green pepper. Set aside in a bowl.

    Blend the other half of the vegetables with the garlic, vinegar, olive oil, salt, black pepper, worcestershire sauce, and V8 juice.

    Place the blended food into the bowl with the finely diced vegetables. Stir well.

    Refrigerate 2 hours; add in the dry parsley and chives 15 minutes before serving.

    Garnish ...
  • Description: Ingredients:
    3/4 cup quick oats

    1/2 cup oat flour*

    1/4 teaspoon salt

    1/4 teaspoon baking soda

    1/4 cup sugar

    1/4 teaspoon cinnamon (optional: a pinch pumpkin pie spice as well)

    1/3 cup canned pumpkin (or sweet potato purée)

    2 to 2 1/2 tablespoons milk of choice (dairy, coconut, almond milk, etc.)

    1 tablespoon oil

    1/2 teaspoon pure vanilla extract
    Directions:
    *You may make your own oat flour by blending oats in a food processor until they become powder. Measure the flour after blending for the recipe.

    Combine all dry ingredients and stir very well. In a separate bowl, combine all liquid (including pumpkin). Then stir to combine, and form into balls or cookies. Or put in the fridge to firm up a little before forming cookies.
    Yield:
    About 20 cookies
    Nutrition Tip:
    These no-bake cookies can make a great addition to your dessert menu. They're quick to make because they don't requir...
  • Description: Ingredients:
    2 tablespoons olive oil

    1 onion, coarsely chopped

    1 to 2 cloves garlic chopped (optional)

    2 14-oz cans/boxes whole peeled tomatoes

    Coarse salt and freshly ground pepper

    1 1/2 cups chicken stock, or water

    1/2 cup heavy cream or plain Greek yogurt (optional)
    Directions:
    Melt butter in a medium stockpot over medium heat. Cook onion and garlic (if using), stirring constantly, until soft and translucent, about 3 minutes.

    Add tomatoes, their juices, and stock. Season with salt and pepper and bring to a boil, then reduce heat and simmer 10 minutes.

    Working in batches, transfer tomato mixture to a blender, food processor, or food mill. Purée tomato mixture (if using a blender, cover the lid with a kitchen towel while machine is running).

    Return soup to a clean pot and set over low heat. Whisk in cream, if desired; season with salt and pepper. Serve immediately.
    Yield:
    6 servings
    Nutriti...

  • Broccoli Salad

    Feb 27, 2026
    Description: Ingredients:
    3 pounds broccoli crowns

    3 cloves of garlic

    2 teaspoons olive oil

    1/4 cup scallions

    1/2 teaspoon dried whole tarragon

    1/2 teaspoon ground dry mustard

    2 tablespoons vinegar rice wine

    2 tablespoons water

    1 tablespoon Dijon mustard

    1/4 teaspoon ground black pepper
    Directions:
    Arrange broccoli in a steamer basket over boiling water. Cover and steam until crisp-tender. Cool in ice water.

    Mince garlic and slice scallions. Heat oil in a saucepan over medium heat. Add scallions, garlic, tarragon and dry mustard and sauté 2 minutes. Remove from heat; add vinegar and remaining ingredients, stirring with a wire whisk until blended, cool off the dressing.

    Toss broccoli gently with dressing. This dish can be served cold or warm.
    Yield:
    8 servings (about 1 cup)
    Nutrition Tip:
    Cruciferous vegetables, including cabbage, broccoli, and brussels sprouts, are rich sources of nutr...

  • Zucchini Bread

    Feb 27, 2026
    Description: Ingredients:
    2 cups white whole wheat flour

    2 teaspoons baking powder

    1 teaspoon ground cinnamon

    2 cups shredded zucchini

    1 teaspoon vanilla extract

    1/3 cup canola oil

    2 tablespoons ground flax seed

    1/2 cup coconut sugar

    1/2 teaspoon salt

    2 eggs

    3/4 cup low-fat milk

    1 teaspoon olive oil
    Directions:
    Preheat oven to 350 F and coat 9 inch x 5 inch loaf pan with olive oil.

    Whisk milk, eggs, coconut sugar, canola oil and vanilla in a bowl.

    Stir in zucchini.

    Combine flour, baking powder, cinnamon, ground flax seed, and salt in a separate bowl.

    Then stir in wet ingredients.

    Transfer batter to the pan and bake about 50-60 minutes. The loaf is done when a wooden skewer inserted into the center comes out clean.

    Cool in the pan for 10 minutes, then turn out on a wire rack and cool for 1 hour before slicing.
    Yield:
    12 servings
    Nutrition Tip:
    W...
  • Description: Ingredients:
    4 firm apples, cubed with skin

    1 cup roasted black walnuts

    1/2 teaspoon black pepper

    1 cup red bell pepper, chopped

    1/2 cup red onion, minced

    1/2 cup celery, chopped

    1 tablespoon yellow mustard

    2 tablespoons plain Greek yogurt

    3 cups fresh spinach, washed, wilted, and chopped
    Directions:
    Add all ingredients together in a large bowl.

    Chill for 1 hour and serve.
    Yield:
    12 servings
    Nutrition Tip:
    Popeye ate spinach to build muscles but we now know that spinach is even better for your eyes. This is because spinach is one of the richest sources of lutein a phytonutrient that helps give spinach its color and helps shield it from the sun's harmful rays. In the same way that lutein protects spinach it also helps protect our eyes and other cells from damaging UV light – which can cause macular degeneration. This phytonutrient also helps fight off inherited diseases of the eye such...
  • Description: Ingredients:
    Marinade:

    4 tablespoons soy sauce

    1 tablespoon ginger

    1 tablespoon garlic

    Soup:

    2 chicken breasts

    3 tablespoons ginger

    1 and 1/2 tablespoons garlic

    1/2 medium onion

    3 cups chicken broth

    1 chayote squash, cubed

    2 cups chopped kale

    salt and pepper

    ~ 3 tablespoons cornstarch
    Directions:
    4 tablespoons soy sauce

    1 tablespoon ginger

    1 tablespoon garlic

    Marinate chicken for approximately 20 minutes.

    Bake chicken at 350 F to internal temperature of 165 F; set aside and rest.

    Sauté onion, garlic, and ginger.*

    Add chicken broth; bring to boil.

    Add cubed chayote and simmer till tender. Substitute zucchini if chayote is unavailable.

    Add slurry of cornstarch (l tablespoon per cup liquid) to achieve desired soup thickness.

    Add cubed chicken.

    Add kale and simmer until wilted.

    Salt and pepper to ta...