INGREDIENTS
1 quart fresh strawberries, washed, stems removed, sliced in half 1/2 cup brown sugar 1/4 cup balsamic vinegar Options to serve with: low fat frozen yogurt, angel food cake, pound cake (that’s right😊-moderation…) PREPARATION In a medium serving bowl, whisk brown sugar and balsamic vinegar. Add strawberries and toss until coated. Marinate in the refrigerator for about 1–2 hours, stirring every half hour. Serve over your treat of choice. Makes 4–6 servings.
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INGREDIENTS
1 pound fresh mushrooms, sliced thin 1 large eggplant, diced 1 cup pitted black olives 2 cups plum tomatoes (about 6 tomatoes), drained and chopped 1 cup yellow grape tomatoes, halved 2 cloves garlic, peeled and chopped 2 Tablespoons fresh basil, chopped 1 cup white wine salt and pepper to taste nonstick cooking spray Options to serve over: grilled tofu, fish, shrimp, chicken, whole wheat pasta, whole wheat couscous PREPARATION Spray a large sauté pan with nonstick cooking spray and place over medium heat. Add eggplant and cooked for about 5–6 minutes. Drain and set aside. Place pan back over medium heat and add garlic. Cook until soft, about 4 minutes. Add cooked eggplant and mushrooms and continue to cook another 5 minutes. Add tomatoes, wine and olives. Turn heat up and bring to a boil. Once boiling, stir, turn heat to low and cover pan. Simmer about 25–30 minutes, stirring often to make sure sauce is not sticking to the pan. Remove from heat and stir in basil, salt and pepper to taste. Pour over your protein or grain and serve. Garnish with extra basil if desired. Makes 8 servings (about 1/2 cup per serving).
INGREDIENTS
2 15-ounce cans cannelli beans, low sodium, drained, rinsed 1 onion, chopped 2 cloves garlic, chopped 2 Tablespoons fresh rosemary, chopped 2 stalks celery, finely chopped 2 large carrots, peeled and grated 4 leaves fresh sage 3 strips turkey bacon, diced 4 cups chicken broth, low sodium 1 cup small pasta (go traditional with ditalini, or try orecchiete or orzo) Optional: Add a couple handfuls of fresh greens ~ kale, bok choy, escarole Garnish options: freshly ground pepper, red pepper flakes, freshly grated Parmesan cheese, parsley, tarragon PREPARATION Place large soup pot over medium heat. Add turkey bacon and cook until crisp, about 3–4 minutes. Add all of the vegetables and herbs. Cook until softened, stirring frequently. Add beans and broth. Bring to a boil and add pasta (plus greens, if adding!). Reduce heat to medium and continue cooking another 8–10 minutes, stirring occasionally. Note: This will be a thicker soup, so add more broth if desired. Pour into 6 serving bowls and top with desired garnishes — suggest at least a few for tasty, zingy flavor — and serve. 😋
INGREDIENTS
2 1/2 cups shredded chicken 1/4 cup onions, diced 1/4 cup green chiles, diced 1 cup cheddar jack cheese, shredded, separated 1 teaspoon fresh lime juice 8 corn tortillas (or whole wheat) Nonstick cooking spray 1 1/2 cups enchilada sauce (homemade or store-bought) Topping options: fresh cilantro, fresh chives, avocado, jalapeño peppers PREPARATION Preheat the oven to 350 F. Coat a 2-quart size baking dish with cook spray. Spread a thin layer of sauce on the bottom of dish. Combine the shredded chicken, onion, green chiles and half of the cheese in a bowl and set aside. Place tortillas on a microwave-safe plate. Cover with a damp paper towel and heat in microwave for about 40 seconds. Fill tortilla with about 1/4 cup of filling. Then roll it up and place seam side down in the baking dish. Repeat with all of the tortillas and filling. Pour the sauce over the tortillas, using a spoon to spread it evenly. Top with remaining cheese. Bake for 20 minutes or until bubbly. Makes 4–5 servings.
INGREDIENTS
1 1/2 cups finely grated carrots (about 3–4 large carrots) 1 1/2 cups whole wheat flour 1/2 cup steel cut oats 1 teaspoon ground allspice 2 teaspoons ground cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 2/3 cup nonfat yogurt, plain 1 mashed banana 1/4 cup fresh orange juice 1/4 cup honey 2 Tablespoons vegetable oil 1 teaspoon fresh lemon juice Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use nonstick muffin pan or paper liners and spray with nonstick cooking spray. Combine the flour, oats, allspice, cinnamon, baking powder and baking soda in a large mixing bowl and stir to blend. Make a well in the center. In a separate small bowl, combine the carrots, yogurt, banana, orange juice, honey, oil and lemon juice. Pour into the well in the dry ingredients. Blend gently and thoroughly, until all of the ingredients completely combined. Spoon batter into prepared muffin cups, filling them about 3/4 to the top. Place muffin tray in oven and bake for about 22–25 minutes, or until muffins begin to pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.
INGREDIENTS
2 Tablespoons extra virgin olive oil 2 1/2 cups thinly sliced sweet onions 3/4 cup evaporated nonfat milk 3/4 cup nonfat milk 3 whole eggs (or egg substitute equivalents) 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 cup grated provolone cheese 6 phyllo dough sheets, thawed Nonstick cooking spray PREPARATION Preheat the oven to 350 F. Place a sheet of phyllo dough on parchment paper. Lightly spray with oil, then place another sheet on top. Repeat layering until you have 6 sheets stacked up. Using a sharp knife, cut the stack into 12 equal pieces. Press each piece into the cups of a muffin tin. Bake for about 13–15 minutes (for regular muffin tin size, 8–10 minutes for mini), or until golden brown. Keep an eye on the oven to make sure they don’t burn. *If this part sounds like a drag, buy those pre-made ones! While the cups are baking, heat oil in a nonstick skillet over medium heat. Add the onions and cook, stirring frequently until very soft and caramelized, about 12–15 minutes. Remove the onions from the pan with a slotted spoon and put aside. Whisk together the evaporated milk, milk, eggs, salt and pepper in a medium bowl. Stir in the onions and cheese. Pour into prepared shells. Bake 18–20 minutes, or until egg is set. Remove and let sit for 10–15 minutes. Serve warm. Makes 24 mini quiches; approximately 4 lunchtime servings. *Crustless option: Skip the phyllo dough and pour mixture into a 9-inch pie pan coated nonstick cooking spray. Bake 40–45 minutes, or until set. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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