Side dish

Green Salad with Apples & Walnut Dressing

Green Salad with Apples & Walnut Dressing

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.

Read more

Southern Black-eyed Pea Salad

Southern Black-eyed Pea Salad

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;

Read more

Baked Polenta & Tomato Salad

Baked Polenta & Tomato Salad

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

Read more

Parmesan Roasted Broccoli

Parmesan Roasted Broccoli

BROCCOLI This green vegetable is packed with bone-healthy vitamins like C, A, and K and can reduce the overall risk of cancer. Roasting is the key here. Roasting sweetens the broccoli and you great caramelization with crunchy edges.  It soaks up all that great lemon flavor.   4 to 5 pounds broccoli 4 garlic cloves, peeled and thinly sliced olive oil 1 1/2 teaspoons salt 1/2 teaspoon black pepper 2 teaspoons grated lemon zest 2 tablespoons lemon juice 3 tablespoons pine nuts, toasted 1/3 cup freshly grated Parmesan cheese 2 tablespoons julienned fresh basil leaves (about 12 leaves) Preheat the oven to 425 degrees F.  Cut the broccoli florets from the stalks, leaving an inch or so of stalk attached to the florets.  Discard the stalks. Cut the larger pieces of broccoli floret in half. You should have about 8 cups of florets. Place the broccoli florets on a sheet

Read more

Spicy Sweet Potato Wedges

Spicy Sweet Potato Wedges

SWEET POTATOES They are rich in vitamin A, strengthening the immune system, eye, and bone health.   1½ pounds sweet potatoes, unpeeled, cut into ½-inch wedges 2 tablespoons olive oil Kosher salt 1 teaspoon spicy chili sauce, such as Sriracha 1 garlic clove, grated   Preheat oven to 425°. Toss sweet potatoes with oil on a rimmed baking sheet and arrange in a single layer; season with ½ tsp salt. Roast until tender and browned in spots, 35–40 minutes. Remove from oven; while still hot, toss potatoes with spicy chili sauce and garlic. Season with salt.   Lisa Lewis is the author of Healthy Happy Cooking. Her cooking skills have been a part of First Place for Health wellness weeks and other events for many years. She provided recipes for 14 of the First Place for Health Bible studies and is a contributing author in Better Together and Healthy Holiday

Read more

Lemon Broccolini

Lemon Broccolini

2 teaspoons olive oil 2 (6-ounce) bunches Broccolini 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 teaspoon grated lemon rind Heat olive oil in a large skillet. Add Broccolini, salt, and pepper; sauté 5 minutes or until crisp-tender. Remove from heat; stir in lemon rind. Serves 4. Nutrition Information: 55 Calories, 2.3g Fat, .3g Saturated Fat, 173mg Sodium Tracker: ½ cup Vegetables

Read more

Maple-Glazed Sweet Potatoes

Number of Servings 8 Ingredients     2  lbs. sweet potatoes, peeled, cut into 1-inch slices     1    c. frozen Granny Smith apple juice concentrate, thawed     2    tsp. cornstarch     7    packets Equal sweetener     1    tsp. margarine     1    tsp. maple extract     1    tsp. vanilla extract   Instructions Boil sweet potato slices until desired tenderness. Set aside and keep warm. Heat apple juice concentrate, cornstarch and Equal to boiling in small saucepan; boil, stirring constantly, until thickened. Remove from heat; stir in margarine, maple extract and vanilla extract.  Pour glaze over potatoes in serving bowl and toss gently. Serve immediately. Nutrition Information  Per Serving: 158 Calories; 1g Fat (4.8% calories from fat); 2g Protein; 36g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 29mg Sodium.

Read more

Grilled Corn on the Cob

Serving Size 1 Number of Servings 4 Ingredients 4 ears of corn, unhusked Instructions Preheat grill. Carefully peel back husks, but do not detach. Remove as much silk from the ears of corn as possible. Pull the husks back over the corn and secure the end by tying with a strip of husk. Soak the corn in cold water for 20 minutes. Remove from the water, shaking off excess. Grill the ears of corn, periodically rolling them for even cooking, until the kernels are tender when pierced with a fork (about 15 to 20 minutes). Remove the husks before serving. Nutrition Information 77 calories (10.7% calories from fat); 1g fat; 3g protein; 17g carbohydrate; 2g dietary fiber; 0mg cholesterol; 14mg sodium.

Read more

Zucchini Ribbons with Goat Cheese

Zucchini Ribbons with Goat Cheese

Number of Servings 8 Ingredients 1 pound zucchini 1 1/2 cups cherry tomatoes, halved 2 tablespoons finely chopped fresh chives 2 tablespoons fresh lemon juice 2 teaspoons extra virgin olive oil  1/2 teaspoon freshly ground black pepper 1/2 teaspoon Dijon mustard 1/4 teaspoon sugar 1/4 teaspoon salt 1/2 cup (2 ounces) crumbled goat cheese   Instructions Hold each zucchini and shave into ribbons with a vegetable peeler to measure 3 cups. Combine zucchini and tomatoes in a medium bowl.  Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the mixture, zucchini tossing gently to coat. Top with goat cheese. Nutrition Information 47 Calories, 2.8g Fat, 2.7g Protein, 3.7g Carbohydrate, 1.4g Fiber, 3mg Cholesterol, 1.3mg Iron, 105mg Sodium.  Tracker:  ½ cup vegetables

Read more

Vegetarian Quesadillas

Number of Servings 6 Ingredients 6 large flour tortillas 1-1/2 cups onion, sliced thin 1-1/2 cups mushrooms, sliced thin 1-1/2 cups carrots, sliced thin 1-1/2 cups broccoli, chopped 12 ounce mozzarella cheese Instructions Saute vegetables in skillet sprayed with nonstick cooking spray, until done, yet crisp. Heat griddle. Place tortilla on hot griddle and sprinkle with 2 ounces cheese. When cheese begins to melt, cover 1/2 of tortilla with 1/2 cup of vegetables. Fold over tortilla and grill until hot. Slice in three triangle sections. Serve with picante sauce or salsa. Nutrition Information 363 Calories; 12g Fat (30.5% calories from fat); 14g Protein; 49g Carbohydrate; 5g Dietary Fiber; 25mg Cholesterol; 480mg Sodium.

Read more