INGREDIENTS
1 cup Kodiak Cakes® dark chocolate mix ½ cup old-fashioned oats 1 cup creamy peanut butter ½ cup honey 1 teaspoon vanilla extract 2 Tablespoons chia seeds ⅓ cup mini chocolate chips Option: add a scoop of protein powder PREPARATION Line a baking sheet with parchment paper and set aside. In a medium mixing bowl, combine the Kodiak Cake® mix, oats, peanut butter, honey, and vanilla extract. Add the chia seeds and chocolate chips. Stir until well combined. Using a tablespoon to measure, scoop one tablespoon of the mixture at a time and round each into a ball. Place the balls on the prepared baking sheet. Place the baking sheet in the refrigerator until firm, at least 2 hours, or overnight. Store in a covered container for up to 2 weeks in the refrigerator or up to 2 months in the freezer. Makes 30 servings. 1 serving = 1 ball Nutrition Information (per serving): Calories: 95; Total fat: 5.6 g; Saturated fat: 1 g; Sodium: 37 mg; Cholesterol: <1 mg; Total carbs: 11 g; Fiber: 1.5 g; Sugars: 6 g; Protein: 3.5 g
0 Comments
INGREDIENTS
½ small avocado, pit and skin removed 1 teaspoon white miso paste, reduced sodium 1 teaspoon freshly squeezed lime juice ½ - 1 teaspoon siracha (¼ = little kick; ½ = nice kick; 1 = hot kick) 1 Tablespoon Greek yogurt, plain 1 Tablespoon fresh cilantro, chopped + 1 pinch PREPARATION Place avocado in a wide small bowl and mash with a fork. Add the miso and continue to mash into the avocado. Add the lime juice, siracha, yogurt, and cilantro. Whisk together with the fork until a smooth paste. Spread it, sprinkle a pinch of cilantro, and enjoy! Makes one serving.
INGREDIENTS
4 cups corn kernels, fresh (about 4-5 ears cooked and cut from the cob), frozen (defrosted and drained), canned (rinsed and drained) 1 red bell pepper, cored, seeded, finely chopped ½ small red onion, finely chopped ½ cup chopped cilantro ½ cup crumbled feta or cotija cheese (optional) ½ jalapeño pepper, finely diced (or more if you like extra heat) 4 slices turkey bacon, cooked, chopped into bite-size pieces 4 Tablespoons Greek yogurt, plain, nonfat 1 lime, zested and juiced 1 teaspoon cumin ½ teaspoon chili powder Freshly ground black pepper and salt to taste PREPARATION In a large bowl, toss together corn, bell pepper, onion, cilantro, cheese (optional), jalapeño pepper, and turkey bacon. In a small bowl, whisk together Greek yogurt, lime zest, lime juice, cumin, and chili powder until smooth. Season with salt and pepper to taste. Pour dressing over corn mixture and gently stir until well coated. Add additional lime juice, cilantro, salt, or pepper, to taste. Makes 8 (½ cup) servings.
INGREDIENTS
1½ cups quinoa 1 can black beans, rinsed and drained 3 Roma tomatoes, rinsed and chopped into bite-sized pieces 2 Tablespoons of olive oil 2 Tablespoons freshly squeezed lemon juice 1 teaspoon honey 2 garlic cloves, peeled, finely grated ½ cup fresh cilantro or basil, chopped ¼ teaspoon red pepper ½ teaspoon Kosher salt Options: cut-up grilled chicken, lean meat, tofu, feta cheese, toasted pepitas, or other nuts or seeds PREPARATION Prepare quinoa according to package directions and leave in the pan on warm heat. Add the prepared beans and tomatoes. Stir to mix and allow for the mixture to get warm, about 4-5 minutes. In a small bowl, whisk together the olive oil, lemon juice, honey, garlic, cilantro or basil, red pepper, and salt. Taste to adjust any seasonings. Pour over the quinoa and stir well. Option to garnish with additional herbs. Makes 4-6 servings.
INGREDIENTS — dressing
½ cup fresh strawberries, washed and cored ¼ cup balsamic vinegar 1 teaspoon honey ½ teaspoon Dijon mustard ¼ cup nonfat Greek yogurt, plain 1 Tablespoon olive oil 1 Tablespoon water ¼ teaspoon salt freshly ground pepper to taste INGREDIENTS — salad 4-5 cups romaine, washed, dried and chopped into bite-size pieces (any favorite greens!) ½ cup fresh strawberries, washed and sliced thin ¼ cup roasted walnuts, chopped ¼ cup feta cheese (optional) freshly ground pepper Optional protein toppings for a main dish: grilled or blackened chicken, tofu, shrimp PREPARATION Place all of the dressing ingredients in a blender. Blend for about 30 seconds, or until smooth. If too thick, add another tablespoon of water at a time until desired consistency. Taste and add more ground pepper as desired. Set aside. Place salad greens in medium salad bowl. Toss with 3-4 tablespoons of prepared dressing. Top with strawberries, walnuts, feta cheese, and protein. Drizzle with and additional 1–2 teaspoons dressing and freshly ground pepper to taste. Makes 4 servings.  This salad brings true joy from its simplicity, beauty, and combination of sweet, tart, and salty. You could add grilled chicken or shrimp for a balanced main meal, or serve as is for your side dish.
INGREDIENTS 4 cups arugula 1 cup + ¼ cup fresh blackberries, rinsed well, divided ¼ cup + 1 Tablespoon crumbled feta cheese, low fat, divided ¼ cup fresh lemon juice (about 1 large lemon) 1 Tablespoon olive oil 1 Tablespoon honey Salt and freshly ground pepper to taste Optional toppings: lemon zest, balsamic glaze, pistachios, or favorite nuts PREPARATION In a large salad bowl, toss arugula, blackberries and ¼ cup of feta cheese. In a small bowl, whisk together lemon juice, olive oil, honey, salt, and freshly ground pepper. Toss the salad bowl ingredients with half of the dressing. Taste and add more dressing if needed. Top with the ¼ cup of blackberries and tablespoon of feta cheese. Suggest further topping it off with lemon zest and balsamic vinegar, and desired nuts. Makes 4 side dish servings, or two servings with a protein (ie. grilled chicken, tofu) for a complete meal.
INGREDIENTS
17 ounces hummus (family size or 2 8-10 ounce containers) ½ cup reduced-fat feta cheese, crumbled, and divided 1 cucumber, peeled, seeds removed, and diced 1 red bell pepper, seeds removed, and diced ½ cup kalamata olives, chopped into quarters, plus extra for garnish 2 Tablespoons red onion, chopped 2 Tablespoons extra virgin olive oil 2 Tablespoons fresh parsley, chopped 2 Tablespoons fresh oregano, chopped (or 1 teaspoon dried) PREPARATION In a ceramic pie dish (not one where the bottom drops out😉), spread the hummus evenly on the bottom. Sprinkle evenly on top of the hummus: ¼ cup of feta cheese, cucumber, bell pepper, olives, and red onion. Pour olive oil all around on top. Sprinkle parsley and oregano on top. Garnish with ¼ cup feta cheese and a few more olives. Dig in with your fresh veggies and whole wheat pita. Makes 10-12 appetizer servings.
INGREDIENTS
2 overripe bananas, mashed with a fork ½ cup plain nonfat Greek yogurt 1 large egg ½ cup whole wheat flour ½ cup all-purpose flour ¼ cup sugar or a sugar substitute equivalent 1 ½ teaspoons baking powder ¼ teaspoon baking soda 1 cup fresh or frozen blueberries ¼ cup dried cherries 1 ½ ounces dark chocolate, crushed ½ ounce dark chocolate, chopped Nonstick cooking spray PREPARATION Preheat the oven to 375 degrees. Spray 9 muffin cups with nonstick cooking spray. In a small bowl, whisk together the bananas, yogurt, and egg. In a medium bowl, combine the flours, sweetener, baking powder, and baking soda. Add the blueberry and cherries and toss well. Add the yogurt mixture and stir just until the ingredients are well-blended. Using a ¼ cup measuring cup, fill each prepared muffin cup about ⅔ full. Bake for 18-20 minutes, or until the tops a lightly browned and a toothpick comes out clean from the center of a muffin. Cool in the muffin tin for 5 minutes. Remove and finish cooling on a wire rack. Makes 9 muffins.  Ready for some crunch and zing with your greens? This salad is a lightened-up version of your typical recipes, which call for frying the noodles, as well as adding a lot of sugar and excess fat to the dressing. It is fun to make for a crowd, and a great one to add protein to for multiple lunches or dinners throughout the week.
INGREDIENTS For the salad: 1 large head Nappa cabbage (or 2 small head), rinsed and chopped or torn into bite-size squares 4 green onions, white parts diced 1 package Ramen Noodles 6 ounces peanuts, low salt (could also use slivered almonds, sunflower seeds, or a combination of all) For the dressing: 3 Tablespoons low-sodium soy sauce 10-12 packets of sugar substitute (ie. Splenda) ½ cup apple cider vinegar 2 Tablespoons olive oil 2 Tablespoons vegetable broth, low sodium 1-2 garlic cloves, crushed (about 1 teaspoon) 1 teaspoon fresh ginger, finely chopped PREPARATION Preheat the oven to 350 degrees. Cover the roasting pan with parchment paper. Open the Ramen noodles and remove the seasoning packet. Place noodles in a sealable bag. Using a mallet, lightly pound noodles into bite-size pieces. Pour onto parchment paper. Add peanuts or nuts of your choice. Roast for 10-15 minutes, or until noodles are lightly browned, stirring halfway. Remove from the oven and let cool. Set aside ½ cup of noodles and nut mixture. While noodles are roasting, toss cabbage and green onions in a large salad bowl. Set aside. Place dressing ingredients in a blender. Blend for 1-2 minutes. Toss cabbage and green onions with half of the dressing. Add bulk of noodles and nuts, more dressing to your liking, toss and top with the remaining half cup of nuts and noodles. Suggested other toppings: edamame, shredded red cabbage, shredded carrots, roasted chicken, tofu, etc.
PREPARATION
Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Peel the eggplant with a peeler. Cut into “fry strips” using a sharp knife. Pour milk into a medium bowl. Place the eggplant strips into the milk, gently mix and set aside. Place salt, chili powder, Parmesan cheese, and bread crumbs in a shallow bowl. Dip each of the milk-soaked eggplant strips into the breadcrumb mixture, turning to get all sides coated with the mixture. Place on the prepared baking sheet. Spray the tops with nonstick cooking spray. Bake in the oven for 30 minutes, turning halfway through. Serve warm. Suggest serving with nonfat greek yogurt to dip. Makes 6 servings.
INGREDIENTS
3 15-ounce cans of chickpeas, drained and rinsed (or prepared fresh) 3 garlic cloves, peeled and sliced into quarters 1/4 cup freshly squeezed lemon juice 1 cup premium tahini paste 2 teaspoons ground cumin 3/4 cup ice-cold water 2 Tablespoons Summer Vinaigrette 1/2 teaspoon sea salt 1/2 teaspoon freshly ground pepper Optional toppings: extra virgin olive oil, paprika, fresh parsley PREPARATION Combine chickpeas, garlic, lemon juice, tahini paste, and cumin in a blender or food processor and pulse to a dense purée. Remove lid and scrape the sides down a bit. Replace lid and remove middle cap. Turn blender or food processor to medium, slowly add the ice water continue to blend until smooth. Add the Summer Vinaigrette and continue to blend. Taste and add salt and pepper for the desired flavor. Place in a serving bowl or save in a closed container in the refrigerator for up to 1 week. When serving as a dip, suggest topping with extra virgin olive oil, paprika and fresh parsley.
INGREDIENTS
1 large bunch kale, washed, remove stems Nonstick cooking spray 1 teaspoon truffle oil 1/4–1/2 teaspoon crushed red pepper ¼ cup freshly grated Parmesan cheese salt and pepper to taste Balsamic glaze, drizzle PREPARATION Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.
INGREDIENTS
2 red bell peppers 1 garlic clove, peeled 1/2 cup almonds, unsalted 1 6-ounce can tomato paste (or feel free to go for a freshly made purée!) 2 Tablespoons flat-leaf parsley, chopped, plus extra for garnish 1 Tablespoon sherry vinegar 1/4 cup extra virgin olive oil 1/2 cup vegetable broth, low sodium plus extra if needed 4 6-ounce salmon fillets and/or 6 portobello mushrooms freshly ground pepper and salt to taste PREPARATION Preheat grill to medium-high. Place the peppers on the grill. Grill for about 10 minutes, turning occasionally until all sides are charred and the peppers are softened. Place the peppers in a bowl and cover tightly with plastic wrap. Set aside. In a blender or food processor, add the garlic, almonds, tomato paste, parsley and vinegar. Blend until smooth and set aside. When the peppers are cool enough to handle, remove the discard the skins. Slice each pepper in half, remove the stems and seeds and add to blender or food processor. Blend until well combined. Add the oil and blend again. Add the broth until desired consistency. Serve on top of grilled fish, chicken, veggies, pasta ~ one of the most versatile sauces to create! Options:
INGREDIENTS
1 pint cherry tomatoes (any color combo) 2 1/2 Tablespoons extra virgin olive oil, divided 1/2 teaspoon kosher salt freshly ground black pepper 12 ounces Halloumi or Manchego cheese, sliced into semi-thick planks 1/2 cup fresh basil leaves, chopped Nonstick cooking spray PREPARATION Spray grill topper with nonstick cooking spray. Preheat grill to 350˚to 400˚F (medium-high heat) with grill topper in place. In a medium bowl, toss the tomatoes with 2 tablespoons olive oil, salt and pepper. Place tomatoes on grill topper and heat until tomatoes start to burst, about 5 minutes, moving around frequently while cooking. Remove from grill and place on serving plate. Brush cheese planks with 1/2 tablespoon olive oil and season with salt and pepper. Grill about 1–2 minutes, as soon as you see grill marks on cheese, and it is starting to melt (will be real quick with Manchego). Flip to other side for another 30 seconds to 1 minute. Arrange around tomatoes on serving plate. Sprinkle with fresh basil and more pepper to taste. Serve immediately. Makes 3-4 meal servings and 5–6 appetizer servings.
INGREDIENTS
3 ears of corn, shucked 1/2 teaspoon plus 1/4 teaspoon salt 1–2 ripe peaches, sliced and chopped into small pieces 3 plum tomatoes, washed, seeded and chopped into small pieces 1/2 red onion, chopped into small pieces 1/2 teaspoon of red pepper flakes 1 1/2 Tablespoons extra virgin olive oil 3 Tablespoons red wine vinegar 1/2 Tablespoon honey 1/4 cup fresh basil leaves, chopped plus extra for garnish freshly ground pepper and salt to taste PREPARATION Fill large pot about halfway with water and place over high heat. Add about a half teaspoon of salt and bring to a boil. Using tongs, drop your corn into the boiling water. Return the water to a boil, then cook your corn for 6–8 minutes, or until the corn is just tender to the touch. When the corn is cook enough to handle, carefully use a sharp knife to remove the kernels from the cob. Place in a medium-size bowl. Add chopped peaches, tomatoes and onion to the bowl. In a separate small bowl, whisk together the red pepper flakes, olive oil, vinegar and honey. Pour over top of the corn mixture and toss well. Add basil, salt and pepper to taste. Garnish with basil. Makes 6–8 side dish servings or approximately 12 appetizer servings.
INGREDIENTS
1 pound fresh Brussel sprouts, washed and halved 2 Tablespoons extra virgin olive oil 3 Tablespoons balsamic vinegar 1 teaspoon chili oil 1 Tablespoon fresh ginger, minced salt and pepper to taste Nonstick cooking spray Optional: balsamic glaze to garnish PREPARATION Preheat the grill to medium-high for about 10 minutes. While preheating, in a small bowl whisk the olive oil, balsamic vinegar, chili oil, ginger, a dash of salt and pepper. Place prepared Brussel sprouts in your serving bowl, and pour mixture on top. Mix well, making sure all are soaking up the marinade. Spray grill pan or heavy foil with nonstick cooking spray. Add sprouts, leaving the extra liquid in the serving bowl. Place on preheated grill. Grill for 20–25 minutes, stirring or flipping have way through. Feel free to taste one to test for doneness. Remove from the grill and place back into serving dish, mixing with remaining liquid. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze, if desired. Makes 4 servings.  Besides the company we are missing, we are missing out on appetizers! These will hopefully start to change that mindset, as we embrace the entrance of Spring. Truffle oil can be purchased in a spray bottle, but pouring into a mister works just as well. Photo by PinkParsley INGREDIENTS
24 button mushrooms or 8 large mushrooms 1/2 onion, chopped 3–4 garlic cloves, minced 1 medium zucchini, shredded 1/2 teaspoon red pepper flakes 2 ounces goat cheese 1 cup Panko bread crumbs, whole wheat Salt and freshly ground pepper to taste Truffle oil spray 1/4 cup fresh rosemary, chopped PREPARATION Preheat oven to 350˚F. Spray prepared mushrooms with truffle oil mister. Sprinkle both side with salt and freshly ground pepper. Sauté onion, garlic, zucchini shreds in 1 teaspoon oil. Add red pepper flakes and goat cheese. Stir until goat cheese is well mixed into veggies. Remove from heat. Add panko bread crumbs and still well. Spoon either by teaspoon into button mushrooms or by tablespoon into larger mushrooms. Top with Parmesan cheese and another truffle oil spray. Bake for 25 minutes. Broil for 3 minutes. Sprinkle fresh rosemary. Makes 8 appetizer or side dish servings.  The scent of truffle oil gets the olfactory glands directly in contact with the stomach. There is something so enticing about the essence, I am almost full from just the smell. Almost, but I do still really want to eat at that point :). These roasted asparagus complement any whole grain, into a balanced, delicious meal. INGREDIENTS
1 pound asparagus spears, washed, trimmed, sliced into thirds 2 Tablespoons olive oil 4–5 garlic cloves, minced freshly ground pepper and coarse salt, to taste 1/4 cup chopped walnuts or pine nuts 1 Tablespoon truffle oil, divided 1–2 Tablespoons fresh lemon juice, divided 1 cup uncooked quinoa (or other whole grain) PREPARATION Preheat oven to 400˚F. Place nonstick foil on bottom of rimmed baking pan. Toss prepared asparagus with olive oil, garlic, salt and pepper. Spread out onto baking pan. Place pan in oven and roast for about 10 minutes, mixing halfway. Remove from oven, add walnuts and toss well. Place tray back in oven for another 10 minutes. While asparagus are roasting, prepare quinoa (or other whole grain) according to package directions. Place in serving bowl. Toss with 1/2 tablespoon truffle oil and 1/2 — 1 tablespoon lemon juice. Remove asparagus from oven and toss with 1/2 tablespoon truffle oil and 1/2–1 tablespoon lemon juice. Place on top of quinoa, one more grind of fresh black pepper and serve. Makes 2–3 main dish servings or 4–6 side dish servings.  Carrots do not always get the love and desire they deserve :), unless you ginger them and roast them in an iron skillet. OMG. They are quick and simple to prepare, yet pretty and delicious to eat! INGREDIENTS
1 Tablespoon olive oil 3–4 large carrots, peeled, slice into coins 1/4 teaspoon ground ginger 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg) 1/3 cup vegetable broth, low sodium 1–2 Tablespoons honey salt and pepper to taste PREPARATION Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.
INGREDIENTS
2 large, ripe avocado, halved and pitted 1 cup nonfat greek yogurt (or nonfat sour cream, if preferred) 1/4 cup packed cilantro leaves 2 cloves garlic, peeled juice from two limes (about 3–4 Tablespoons) 1/2 teaspoon Kosher salt Freshly ground pepper to taste PREPARATION In a food processor or blender, scoop out avocado and blend together with yogurt, cilantro, garlic, lime juice and salt. Pour into a bowl and season with black pepper to taste. Serve as dip or topping. If refrigerating, wrap tightly with plastic wrap. It will last up to 48 hours. Makes 6–8 servings.  Vinegars can be an exceptional ingredient when creating a lean yet tasty sauce or dish. There are quite a variety out there! Some of my favorites include balsamic, champagne and red wine vinegars. Experiment to see what flavors and brands you like best on salads, pasta dishes, as well as with this sauce. There is a fun thickening method I included here, of which you can opt in or out :). This sauce works great roasting with veggies, tofu, chicken and fish. INGREDIENTS
1 Tablespoon olive oil 1/4 cup balsamic vinegar 1 cup red wine vinegar 2 cups canned diced tomatoes, no sodium added 1/2 cup chicken or veggie stock or broth, low sodium 1/4 cup chopped flat-leaf parsley Freshly ground pepper to taste Optional: Beurre manie= 1 Tablespoon flour + 1 Tablespoon butter, softened Freshly ground pepper to taste PREPARATION In small sauce pan, add olive oil through stock. Bring to a boil over medium-high heat. Once boiling, lower heat to a simmer. You can just let it simmer here for 10–15 minutes, until desired thickness. Or, for some additional luster to your sauce: while sauce is simmering, in a small bowl mix flour and butter with a fork to form a smooth paste. Then roll a teaspoon-size amounts of the paste into balls. Add one ball to sauce, increase heat and allow the mixture to return to a boil, and cook for at least 1 minute to thicken. If your sauce is not as thick as you’d like, add a bit more beurre manie. Serve over or roast with any veggie, protein, polenta, rice or pasta. It makes approximately 2–2 1/2 cups sauce; about 1/4 cup per serving.  All this talk about vibrant greens for iron, vitamin C, calcium and so on, it is hard not to desire to make them every day. This dish is combination of some of my favorites (and hopefully yours as well;), spinach and kale. Throwing in the beans for some additional iron, protein and fiber, makes this a satisfying main dish or a well-balanced side dish. If chickpeas or lentils are your love, they certainly work as well. INGREDIENTS
10 ounces kale leaves, stems removed, leaves chopped 10 ounces spinach leaves, stems removed, leaves chopped 1 Tablespoon olive oil 4 cloves garlic, sliced 4 ounces low fat cream cheese 2–3 Tablespoons vegetable broth, low sodium 1 teaspoon dried basil 1/4 teaspoon red pepper flakes 1 15-ounce can black beans, drained and rinsed salt and freshly ground pepper to taste hot sauce (optional, yet recommended) PREPARATION Heat olive oil in large sauté pan, over medium heat. Add garlic and cook 4–5 minutes, stirring occasionally, until slightly browned. Add cream cheese, vegetable broth, basil and red pepper, continuing to stir until cream cheese is melted. Add more broth as needed, until cream cheese is melted. Add kale and spinach in batches, continuing to mix together, until all of the greens are slighted wilted. Stir in beans, salt and pepper to taste. Stir well until blended and warmed throughout. Serve with hot sauce on the side for some additional heat.
INGREDIENTS
3 cups steamed edamame 1/4 cup apple cider vinegar 2 Tablespoons soy sauce, low sodium 2 green onions, chopped 1 Tablespoon grated ginger root 2 Tablespoons freshly squeezed orange juice 2 Tablespoons fresh lemon juice PREPARATION Place edamame in a medium size bowl and set aside. Mix apple cider vinegar, soy sauce, green onions, ginger root, orange and lemon juice together. Pour over edamame. Marinate in refrigerator anywhere from 1 hour to a few days. Makes 6 1/2-cup servings or 3 1-cup servings.  Kale is that overachieving friend who is just good at e v e r y t h i n g. You know the type :). We discussed (Going Green, 9/6/20) how kale supports your body’s natural ability to produce digestive enzymes, as well as load you up with folate, calcium, antioxidants, vitamin K and polyphenols. It is clearly one of the most nutrient-dense foods on the planet🏅. Cook it up with some chickpeas for a plant-based protein, along with additional vitamins, minerals and fiber. INGREDIENTS
1 pound kale, washed, stems removed, chopped into bite-size pieces ~608 mg calcium 2 Tablespoons olive oil 3 cloves garlic, sliced thin 1 cup chopped onion 1/4 cup tomato paste 1 teaspoon coriander 1 15-ounce can no-salt-added chickpeas, rinsed and drained ~ 157 mg calcium Freshly ground black pepper and salt, to taste PREPARATION Place cast iron skillet over medium-high heat. Add olive oil, garlic and onion. Sauté until browned, about 5–7 minutes. Stir in tomato paste, coriander and kale. As kale begins to wilt, about 4–5 minutes, stir in chickpeas. Reduce heat to low and simmer about 3–4 minutes. Remove from heat. Add black pepper and salt to taste. Place in serving dish. Makes 4 side-dish servings or 2 lunch/dinner servings. Approximately 765 mg of calcium.
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
September 2023
Categories
All
|
RSS Feed
