Recipes

Fresh Fruit with Lemon Cream

On June 26, 2019 / Dessert, No Artificial Sweeteners, Recipes, Snack, Vegetarian / Leave a comment

4 oz. reduced-fat cream cheese ¾ cup low-fat vanilla yogurt 1 tsp. honey 2 tsp. freshly grated lemon zest 2 cups fresh blueberries or mixed berries 4 tsp. granola Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest. Layer the lemon cream and berries in dessert dishes or wineglasses. Sprinkle with granola. If not serving immediately, cover and refrigerate for up to 8 hours. Serves 4 NUTRITION: 148 calories; 6g fat (34.0% calories from fat); 6g protein; 20g carbohydrates; 2g dietary fiber; 18mg cholesterol; 192mg sodium. LIVE IT TRACKER: ½ cup milk, ½ cup fruit This recipe is taken from Healthy Happy Cooking, available now in our online store. Lisa Lewis is the author of

Summer Veggie Rice Bowl

On June 26, 2019 / Entree, Recipes, Vegetarian / Leave a comment

HEALTHY HACK: Forget the powdered stuff in the can they call parmesan. For better flavor, always grate fresh parmesan in your recipes. 1 1/3 cups cooked brown rice, cooled to room temperature 1 cup frozen shelled edamame, thawed 1 cup grape tomatoes, halved 1 cup corn ½ cup torn fresh basil ¼ cup pine nuts, toasted 2 tsp. grated lemon rind 3 tbsp. fresh lemon juice 1 tsp. kosher salt ¼ tsp. freshly ground black pepper 3 tbsp. olive oil, divided 2 cups chopped zucchini ½ oz. fresh Parmesan cheese, shaved Combine the first 10 ingredients in a large bowl, and toss until well blended. Heat a skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini; sauté 4 minutes, stirring occasionally. Add zucchini and remaining 2 tablespoons oil to rice mixture; toss. Top with shaved Parmesan cheese NUTRITION: 371 calories; 23g fat

Goat Cheese Panini

On June 26, 2019 / Entree, Recipes, Vegetarian / Leave a comment

HEALTHY HACK: You don’t need to spend money on single-use kitchen equipment like a Panini maker. A hot pan and something heavy to weight down the sandwich is all you need. Double healthy hack: Frozen bread works well for Paninis and is a great way to always have fresh bread on hand. 1 cup Kalamata olives, chopped ¼ cup finely chopped red onion 4 cloves garlic, minced 2 tsp. dried basil ¼ tsp. red pepper flakes 1 tbsp. balsamic vinegar 1 12-oz whole grain loaf bread, halved lengthwise 2 cups baby spinach leaves 2½ oz. goat cheese, crumbled 1 large tomato, sliced olive oil cooking spray In a medium bowl, combine olives, onion, garlic, basil, pepper flakes, and vinegar. Place the bread halves on a cutting board, cut side up and spoon olive mixture onto the bottom half of bread. Top with spinach, cheese, and tomato. Top with other half

Green Salad with Apples & Walnut Dressing

On June 26, 2019 / Recipes, Salad, Side dish, Vegetarian / Leave a comment

One of my favorite ways to use quart-sized canning jars is to pack them with salads. I can make them on Sunday night and just grab and go all week. There are a few keys to layering your salad so that it is fresh and crispy when you are ready to eat it. Dressing first! —This keeps everything from getting soggy. Hardier ingredients next—onions, carrots, beans, peas, bell pepper, olives, etc. These will get great flavor from sitting in the dressing, too! Apples will work in this layer too. Be sure to give them a little lemon juice/water bath before adding to keep them from browning. Keep layering—Pack your layers tightly. The less air between layers, the longer it will stay fresh. Last layer—Your healthy extras and/or cheeses. HEALTHY HACK: Freshen up your limp kale or other vegetables by dropping them into ice water. Plants wilt due to water loss.

Berry Dessert Nachos

On May 28, 2019 / Dessert, No Artificial Sweeteners, Recipes, Snack, Vegetarian

3/4 cup fat-free or light dairy sour cream 3/4 cup frozen light whipped dessert topping, thawed 1 tsp vanilla 1/8 tsp ground cinnamon 3 8-inch plain or whole wheat flour tortillas 1 tbsp melted butter 2 tsp sugar 1/8 tsp ground cinnamon 3 cups fresh raspberries and/or blackberries 2 tbsp sliced almonds, toasted 1 tbsp grated semisweet chocolate Preheat oven to 400° F. In a small bowl, stir together the sour cream, whipped dessert topping, vanilla, and cinnamon. Cover and chill. Lightly brush both sides of each tortilla with melted butter. In a small bowl, stir sugar and cinnamon together and sprinkle over the tortillas. Cut each tortilla into 8 wedges and arrange on two ungreased baking sheets. Bake for 8 to 10 minutes or until crisp. Cool completely. When ready to serve, divide the tortilla wedges among six dessert plates and top with raspberries and/or blackberries and sour cream

Peachy Lemonade

On May 28, 2019 / 6-ingredient or less, Beverage, Recipes

3 cups cold water 1 cup lemon juice 3/4 cup sugar substitute lemon slices 1 16-oz can of peach slices (juice pack), chilled and undrained Prepare Lemonade as above. Place half of the can of peach slices in a blender with 1 cup of the Lemonade. Cover and blend until smooth and then pour into a large pitcher. Repeat with remaining undrained peaches and 1 cup Lemonade. Stir in remaining Lemonade and serve over ice. If desired, garnish with peach slices. Serves 4. Nutritional Information: 42 calories; (1.1% calories from fat); trace fat; 1g protein; 12g carbohydrate; 1g dietary fiber; 0mg cholesterol; 4mg sodium.

Southern Black-eyed Pea Salad

On May 28, 2019 / Entree, Recipes, Salad, Side dish, Snack, Vegetarian

2 tbsp cooking oil 4 cups yellow summer squash, quartered lengthwise and sliced thin 2 to 4 fresh chopped jalapeno peppers, seeded if desired 4 cloves garlic, minced 1 tsp cumin seeds, crushed 2 15-oz cans black-eyed peas, rinsed and drained 1/4 cup sliced green onions 2 tbsp snipped fresh cilantro or parsley 1/2 tsp salt 2 cups chopped tomatoes In a large skillet, heat oil over medium heat. Add squash, peppers, garlic, and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Serve with whole-wheat crackers or pita bread. Serves 8 (3/4-cup servings). Nutritional Information: 205 calories; (18.2% calories from fat); 4g fat;

Grilled Chicken with Chipotle Barbecue Sauce

On May 28, 2019 / Entree, Recipes

1 cup fresh or frozen dark sweet cherries, pitted and chopped 1/2 cup reduced-sodium chicken broth 1/3 cup cherry preserves 1/3 cup ketchup 2 tbsp cider vinegar 1 1/2 tsp minced canned chipotle peppers in adobo sauce 1 1/4 tsp dried thyme 1/2 tsp ground allspice 2 lbs boneless, skinless chicken breasts, trimmed of fat Stir cherries, broth, cherry preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small bowl. Transfer to a shallow dish that is large enough to hold the chicken. Add the chicken and turn to coat thoroughly. Cover and marinate in the refrigerator for at least 2 hours (or overnight). Preheat the grill to high and oil the grill rack. Remove the chicken from the marinade and transfer the marinade to a medium skillet. Reduce the grill heat to medium and grill the chicken until cooked it is through and no longer pink in the

Asian Chicken Wrap

On May 28, 2019 / Entree, Recipes

Note: These are great for a picnic lunch. If you have a fire or outdoor grill at your picnic, grill the tortillas for 2 to 3 minutes until grill marks appear all around them. Remember to store these wraps in your cooler until it is time to serve them. 4 8-inch flour tortillas (preferably whole wheat) 4 oz light cream cheese 1/2 cup Asian plum sauce 1/2 cup chopped green onions 3 tbsp minced peeled fresh ginger 1 small (2-lb) roasted chicken 1 bunch watercress, stemmed Spread a thin layer of cream cheese on the tortillas and follow with a thin layer of plum sauce. Divide evenly and sprinkle green onions and ginger over tortillas. Cut chicken meat in thin slices and place on top of each tortilla. Lay watercress on top of chicken and roll tortillas into tight rolls. Serves 4. Nutritional Information: 413 calories (26.4% calories from fat);

Baked Polenta & Tomato Salad

On April 28, 2019 / Appetizer, Recipes, Salad, Side dish, Snack, Vegetarian

TOMATOES They have something hard to get in any other food–lycopene. And, because of this, tomatoes can help protect skin from UV rays, lower cholesterol, and even prevent some cancers. 1 cup balsamic vinegar 1/2 teaspoon honey 2-3 bay leaves 1/4 teaspoon red pepper flakes 3 ripe tomatoes 18 ounces packaged of prepared polenta 2 tablespoons olive oil salt & pepper fresh basil leaves In a small pot, combine the balsamic vinegar, honey, bay leaves, and red pepper flakes. Stir until honey is dissolved into the vinegar. Over medium heat, allow the vinegar to reach a low boil. Cook for about 10 minutes until it has reduced by half and the consistency of honey. Allow to cool, remove bay leaves. Slice the polenta into thin (1/4 inch) slices. Brush each side with a very light covering of olive oil. Sprinkle salt and pepper. Place on a baking sheet lined with