Vegetarian

Pumpkin Pecan Pie

Pumpkin Pecan Pie

FILLING 1/2 (14.2-oz.) pkg refrigerated pie dough Cooking spray 2/3 cup packed light brown sugar 1/4 teaspoon salt 2 large egg whites 1 large egg 1 (12-oz.) can fat-free evaporated milk 1 (15-oz.) can unsalted pumpkin puree 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg   TOPPING ½ cup all-purpose flour 1/4 cup packed light brown sugar 1/8 teaspoon salt 2 tablespoons unsalted butter, melted 1/2 cup chopped pecans 2 tablespoons honey   Preheat oven to 425°F.  Roll dough into 11-inch circle. Fit dough into 9-inch pie plate coated with cooking spray.  Combine 2/3 cup brown sugar, 1/4 teaspoon salt, egg whites, egg, and evaporated milk in a bowl. Whisk in pumpkin and next 2 ingredients. Pour mixture into prepared pie plate; bake at 425°F for 10 minutes. Reduce heat to 350°F (leave pan in oven). Bake at 350°F for 20 minutes (cover edges of piecrust with foil if they

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Sautéed Green Beans with Glazed Pecans

Sautéed Green Beans with Glazed Pecans

2 tablespoons sugar 1 tablespoon water 3/4 cup coarsely-chopped pecans 1 teaspoon minced fresh rosemary 1/2 teaspoon kosher salt, divided 2 pounds green beans, trimmed 2 tablespoons unsalted butter 1/4 teaspoon freshly ground black pepper   Preheat oven to 350°. Line a jelly-roll pan with parchment paper.  Bring sugar and water to a boil in a small saucepan over medium heat, stirring constantly until sugar dissolves. Remove pan from heat; stir in pecans and 1/4 teaspoon salt. Spread pecan mixture in an even layer on prepared pan. Bake at 350° for 12 minutes or until browned. Cool in pan. Place green beans in a large saucepan of boiling water; cook 4 minutes. Drain and plunge green beans into ice water; drain. Melt butter in a large nonstick skillet over medium-high heat. Add beans; sauté 5 minutes. Sprinkle with salt and black pepper and toss. Sprinkle with pecans and serve.  

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Carrot Chips

Carrot Chips

2 large carrots (or 3 medium) 1/2 tsp. olive oil 1/8 tsp. sea salt Line baking sheet with parchment paper. Preheat oven to 350 degrees F. Wash and peel the carrots. Slice carrots to make oval-shaped pieces as thin as possible. Place on prepared baking sheet and bake for 15-20 minutes, or until the carrots are dry and crispy. Sprinkle with sea salt. Serves 7 Nutrition: 82 calories, 3g fat, 1g protein, 15g carbohydrates, 4g dietary fiber, 0mg cholesterol, 285mg sodium Tracker: 1/2 cup vegetable   This recipe taken from Healthy Happy Cooking, available now in our online store: www.firstplaceforhealth.com/shop

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Oven Roasted Sweet Potatoes

Oven Roasted Sweet Potatoes

3 small sweet potatoes (about 2 lbs.) 1 1/2 tbsp. olive oil 1/2 tsp. dry mustard 2 teaspoons minced fresh rosemary 1/2 tsp. salt Preheat oven to 450° F. Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat. Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° F for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately. Serves 4 NUTRITION: 218 calories; 6g fat (22.9% calories from fat); 3g protein; 40g carbohydrates; 5g dietary fiber; 0mg cholesterol; 288mg sodium. LIVE IT TRACKER: 1/2 cup vegetable, 1 tsp. healthy oil This recipe taken from Healthy Happy Cooking, available now in the FP4H store here.

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Berry Cobbler Smoothie

Berry Cobbler Smoothie

“Just five ingredients and you are out the door with a healthy breakfast and a full day of fruit.” 1/2 cup non-fat milk 1/2  cup blueberries, fresh or frozen 1/2 cup strawberries, fresh or frozen 1/2 cup blackberries, fresh or frozen 2 to 3 dates Add ingredients to blender one at a time and blend thoroughly until smooth. Serves 1 NUTRITION: 189 calories; 1g fat (4.8% calories from fat); 6g protein; 43g carbohydrate; 9g dietary fiber; 2mg cholesterol; 69mg sodium. LIVE IT TRACKER: 2 1/2 cups fruit, 1/2 cup milk This recipe taken from Healthy Happy Cooking, available now in the FP4H store here.

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Creole Pinto Beans

Creole Pinto Beans

Ingredients 2 lb. pinto beans, rinsed 10 quarts water 6 whole garlic cloves 1 large onion, coarsely chopped 1 tbsp. chili powder 1 tbsp. Creole seasoning 1 tbsp. Goya Adobo Seasoning 1 tbsp. Cumin 1 tsp. salt 2 medium bell peppers, coarsely chopped 4 firm tomatoes, coarsely chopped 1 large yellow onion, coarsely chopped 1 bunch cilantro, rinsed and tied together (discard before serving). Instructions Bring first 8 ingredients to boil in 3-gallon pot. Boil gently 1 1/2 hours; taste for seasoning; add more if desired. Continue boiling gently 3 1/2 hours more. Add remaining ingredients last 30 minutes.  Serves 16.   Freezing Tip: Freeze in a muffin tin, placing a serving of beans in each tin. After they’re frozen, move to freezer-safe bag.   Nutritional Information: 221 Calories; 1g Fat; 13g Protein; 41g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 217mg Sodium.

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Creamy Avocado and White Bean Wrap

2 tbsp. cider vinegar 1 tbsp. canola oil 2 tsp. finely chopped canned chipotle chile in adobo sauce ¼ tsp. salt 2 cups shredded red cabbage 1 medium carrot, shredded ¼ cup chopped fresh cilantro 1 15-ounce can white beans, rinsed 1 ripe avocado ½ cup shredded sharp Cheddar cheese 2 tbsp. minced red onion 4 8-10-inch whole-wheat wraps or tortillas Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired. Serves 4. Nutritional Information: 346 calories; 17 g total

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Fresh Fruit with Lemon Cream

Fresh Fruit with Lemon Cream

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

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Summer Veggie Rice Bowl

Summer Veggie Rice Bowl

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 (52.6% calories from fat); 16g protein; 30g carbohydrates; 4g dietary fiber; 3mg cholesterol; 544mg sodium. LIVE IT TRACKER: 1½ oz.-eq. meat, 1½

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Goat Cheese Panini

Goat Cheese Panini

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

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