Ingredients:
2 medium butternut squash

drizzle of olive oil

kosher salt and pepper to taste

2 cups chicken stock

1/2 cup Greek-style yogurt (strained)

heavy cream for garnish (optional)

chopped chives for garnish (optional)
Directions:
Preheat oven to 375 degrees. Cut butternut squash in half and scrape out seeds. Brush cut sides with olive oil and sprinkle with kosher salt and pepper.

Place the halves cut-side down on a rimmed s...

Ingredients:
2 tablespoons canola oil

1 medium onion, chopped

4 garlic cloves, minced

1 cup dried lentils

1 cup dry bulgur wheat

3 cups low-fat, low-sodium chicken or vegetable broth

2 cups canned tomatoes, drained and coarsely chopped

2 tablespoon chili powder

1 tablespoon cumin

1 cup diced sweet potatoes (optional)

1/2 cup shredded carrots (optional)

1 bell pepper, seeded and chopped (optional)
Directions...

Ingredients:
3 ounces chicken breast, cubed

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 chicken heat until thoroughly cooked.

Remove chicken from the pan and set aside.

Add remaining oil to pan.

Add vegetables. Cook for 2 minutes.

Re-add the chicken to pan and hea...

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 vin...

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. ...

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
Dir...

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 o...

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:
...

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 le...

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 ap...

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...

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 coars...