| SALADS
Mexican Salad
head of romaine lettuce
1 cup of frozen corn
1 can of black beans
1 cup of shredded cheese
1 package of Cherry tomatoes
salad dressing:
1 teaspoon Dijon-style mustard
1/4 cup red wine vinegar
1 cup extra-virgin olive oil
1/4 cup fresh salsa
Defrost frozen corn. Wash and tear
romaine lettuce into bite sized pieces. Combine first 5
ingredients into large bowl.
Whisk together remaining ingredients.
Serve on top of salad
submitted by Casey Sams
Strawberry-Spinach Salad
2 tablespoons sesame seeds
1 tablespoon poppy seeds
1/4 cup white sugar
1/2 cup olive oil
1/4 cup distilled white vinegar
1/4 teaspoon paprika
1/4 teaspoon Worcestershire
sauce
1 tablespoon minced onion
1 bag baby spinach
1 quart strawberries - cleaned, hulled
and sliced
1/4 cup slivered almonds, slightly toasted
In a medium bowl, whisk together the sesame
seeds, poppy seeds, sugar, olive oil, vinegar, paprika,
Worcestershire sauce and onion. Cover, and chill for one hour.
In a large bowl, combine the
spinach, strawberries and almonds. Serve dressing on side.
Alternative or additional toppings: red onion,
feta cheese, grilled chicken
submitted by Casey Sams
SMOOTHIES
Green Energy Drink
Need: blender
½ bag spinach
½ box chopped up strawberries
1 cut mango
add a water, milk, or juice
then blend,
wonderful for a powerful energy drink. Can add banana if weak
muscles or blueberries for anti-oxidant effects
Submitted by Christy Barbee
ENTREES
Polenta and Beans
1 tbs oil
1/4 large yellow onion
1 clove garlic
2 tsp dried thyme
large pinch of kosher salt
1 can black beans
1 can diced potatoes
4 servings polenta (follow package directions)
parmesan cheese (optional)
Dice onion and mince garlic. Add oil to
a heated skillet; sautee onion and garlic until onion is
translucent. Add thyme and salt; stir until spices coat the
vegetables. Add can of beans and tomatoes. Heat
until thoroughly warmed. Serve over polenta and sprinkle
with cheese. Submitted by Casey Sams
Beetroot Stir Fry
1 medium onion (chopped)
½ tsp crushed red pepper
1 large beet root (peeled, cut, and partially cooked in microwave)
2 carrots (peeled, cut on the bias, and partially cooked in
microwave)
1/2 packet of frozen Italian Vegetable Mix
3 tbl oil
Under medium-high heat
sauté onions and crushed red pepper until onions are light brown and
glassy. Add the rest of the ingredients plus ~1/2 tsp of salt.
Stir and cover skillet. Cook on high heat until carrots and
beetroot are fully tender. Turn off heat, stir once more, re-cover
and let it sit on the stove top for ~6 minutes.
submitted by Ruben Kuruvilla
Salmon Baked in Foil
4 (1/3 lb each) salmon fillets
2
teaspoons olive oil plus 2 tablespoons
Salt and freshly ground black pepper
3 tomatoes, chopped, or 1 (14-ounce) can
chopped tomatoes, drained
2 chopped shallots
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme
Preheat the oven to 400
degrees F.
Sprinkle salmon with 2 teaspoons
olive oil, salt, and pepper. Stir the tomatoes, shallots, 2
tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in
a medium bowl to blend.
Place a salmon fillet, oiled
side down, atop a sheet of foil. Wrap the ends of the foil to form a
spiral shape. Spoon the tomato mixture over the salmon. Fold the
sides of the foil over the fish and tomato mixture, covering
completely; seal the packets closed. Place the foil packet on a
heavy large baking sheet. Repeat until all of the salmon have been
individually wrapped in foil and placed on the baking sheet. Bake
until the salmon is just cooked through, about 25 minutes. Using a
large metal spatula, transfer the foil packets to plates and serve.
submitted by Ruben Kuruvilla
Tex-Mex Quickie
Warmed
tortilla shell (spinach)
Portabello mushrooms
Snap peas (or corn)
Raw ginger and garlic (chopped)
Put veggies
in pan with ½ cup water, 2 tbl spoons of olive oil, boil for
about 5-10 mins wrap in shell, can add salsa, or dill/ranch dressing
Submitted by Christy Barbee
Lemony Shells with Edamame
Prep time: 4 min
Cooking time: 11 minutes
8 oz med pasta shells
2 c frozen, shelled edamame (soybeans),
thawed
Zest and juice of 1 lemon (I recommend a
small lemon)
1 Tbsp extra virgin olive oil
1 oz Pecorino Romano cheese, grated
1) In deep pot, bring 8c water to a boil.
Cook pasta, stirring occasionally, 6 minutes.
Add edamame and cook until beans are tender
and pasta is al dente, another 3 minutes. Drain, reserving 2
tbsp of pasta water.
2) Meanwhile, place lemon zest (scape thin
yellow outer layer) and juice into large bowl. Add reserved
pasta water, oil, and 3/4 cheese, and mix well.
3) Add edamame and shells to lemon mixture
and toss to coat. Serve in bowls, sprinkled with remaining
cheese. If desired, add side salad or steamed spinach.
Makes 4 servings.
Per serving: 372 kcal, 18 g pro, 53 g carb,
9.3 g fat, 2 g sat fat, 7 mg chol, 5 g fiber, 119 mg sodium
Submitted by Anne Lachiewicz
DESSERTS
Oatmeal cookies with cranberries and
chocolate chips
2 cups rolled oats
½ cup whole grain pastry flour
¾ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
½ cup packed brown sugar
1/3 cup canola oil
2 teaspoons vanilla extract
¾ cup sweetened crabnerris
½ cup mini semisweet chocolate chips
Preheat the oven to 350 F. Coat 2 large baking
sheets with cooking spray.
In a large bowl, combine the oats, flour,
baking soda, cinnamon, and salt. In a medium bowl, whisk the brown
sugar, oil, egg whites, and vanilla extract until smooth. Stir in
the cranberries and chocolate chips. Add to the flour mixture.
Stir just until blended.
Drop the batter by scan tablespoons on the
prepared baking sheets. Bake for 10 minutes or until the cookies
are golden brown.
Submitted by Katie Rizzone Almond
coffee drops
2/3 cup almonds
2 egg whites at room temperature
1 teaspoon vanilla extract
¼ teaspoon cream of tartar
¼ teaspoon salt
½ cup granulated sugar
½ teaspoon instant coffee granules
Preheat the oven to 350 F. Coat 2 large baking
sheets with cooking spray.
Finely chop the almonds in a food processor.
Reduce the oven temperature to 325 F
Place the egg whites, vanilla extract, cream of
tartar, and salt in a large bowl. With an electric mixer on high
speed, beat until the whites are frothy. Gradually add the sugar,
beating until stiff glossy peaks form. Using a rubber spatula,
gently fold in the nuts and coffee granules just until blended.
Drop the batter by rounded teaspoons onto the prepared baking
sheets, spacing then about 1’ apart. Bake for 20 minutes, or until
lightly browned.
Submitted by Katie Rizzone Carrot cake
with cream cheese frosting
Cake
2 cups whole grain pastry flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon ground cinnamon
¼ teaspoon salt
1 cup granulated sugar
2 eggs
2 egg whites
1/3 cup canola oil
2 tsps vanilla extract
1 cup buttermilk or fat-free plain yogurt
2 cups finely shredded carrots
½ cup golden raisins
½ cup well drained crushed pineapple
Frosting
2 oz reduced fat cream cheese at room temperature
2 tablespoons unsalted butter at room temperature
1 ¼ cup confectioner’s sugar
½ teaspoon vanilla extract
3 tablespoons walnuts or pecans chopped
To make the cake: preheat the oven to 350.
Coat 2 8” round baking pans with cooking spray.
In the bowl, combine the flour, baking powder,
baking soda, cinnamon and salt. In a large bowl using a wire whisk
beat the sugar, eggs, egg whites, oil, and vanilla extract until
well blended and frothy. Whisk in the buttermilk or yogurt. Stir
in the carrots, raisins, and pineapple. Add the flour mixture and
stir until just blended.
Evenly divide the batter between the prepared
cake pans. Bake for 25 minutes or until wooden pick inserted in the
center comes out clean.
To make the frosting: In a medium bowl with an
electric mixer on medium-high speed, beat the cream cheese and
butter just until blended. Beat in the confectioners’ sugar and
vanilla extract until light and fluffy. Place once cake on a
plate. Spread the top of the layer with frosting, but not the
sides. Place the other cake layer on top. Spread the top of the
layer with the remaining frosting. Sprinkle with the walnuts or
pecans.
Submitted by Katie Rizzone
MISCELLANEOUS
Late night stomach soother
Hot Green tea
Add raw ginger chucks
Seep, drink
Submitted by Christy Barbee
Late night energy booster
Peppermint and
eucalyptus oil
Rub on temples and back of neck
Good for headaches and tension
Submitted by Christy Barbee
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