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 non...

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 ...

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...

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 goo...

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 ga...

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....

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...

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 yol...

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 mu...

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 spu...

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.
<...

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 ...