Baked Halibut with Lemon, Zucchini and Grape Tomatoes

Ingredients:

1/2 a lemon

5 oz halibut

1/2 cup grated zucchini

10 sliced grape tomatoes

1 diced scallion

Sea salt

Pepper

1/2 cup steamed wild rice

Instructions:

ONE: In a glass baking dish, add the juice of 1/2 a lemon, a splash of water and 5 oz halibut.

TWO: Add 1/2 cup grated zucchini, 10 sliced grape tomatoes and 1 diced scallion to dish.

THREE: Season with sea salt and pepper to taste. Bake at 400°F for 15 to 20 minutes or until done.

FOUR: Enjoy with 1/2 cup steamed wild rice.

Asparagus and Red-Pepper-Parmesan Omelette

Ingredients:

Olive oil

1 whole egg

2 egg whites

1 tbsp nonfat milk

1 tbsp diced scallions

2 tbsp diced red pepper

4 streamed asparagus spears

1 tbsp parmesan cheese

1/2 slice low-fat Mozzarella cheese

1 whole wheat English muffin

1 1/2 tbsp Earth Balance Butter

•1 grapefruit

Instructions:

ONE: Lightly spray olive oil in a nonstick skillet over medium-high heat.

TWO: Whisk 1 whole egg, 2 egg whites and 1 tbsp nonfat milk in a small bowl.

THREE:Pour egg mixture into skillet. Once eggs are partially set, add 1 tbsp diced scallions, 2 tbsp diced red pepper and 4 steamed asparagus spears.

FOUR: Sprinkle 1 tbsp parmesan cheese over top and add 1/2 slice low-fat Mozzarella cheese. Flip and cook through.

FIVE: Enjoy with 1 toasted whole wheat English muffin with 11/2 tsp Earth Balance butter and 1 grapefruit

Add Variety to Your salads

A great salad is a joy to eat – crunchy, colorful and full of flavor and phyto nutrients. People who love being fit, love salads, since they’re packed with health-boosting nutrients and contain a reasonable amount of calories. They’re also easy to assemble and can relieve cravings for goodies you may normally avoid, such as cheese, nuts and pasta, by giving you just a taste.

How green is your salad bowl?
Leaf lettuce, spinach, watercress, baby greens, mesclun mixes – you have a lot of choices these days so you don’t have to stick to romaine. (Romaine is still a great choice, though – two cups contain only 15 calories but packs beta-carotene, folate, manganese, chromium, potassium, fiber and vitamins B1, B2 and C.)

Power up with protein
Chicken, salmon and shrimp are just some of your power packed proteins. Mix things up with sliced lean beef, grilled (or canned) tuna, chopped eggs (or egg whites) or tofu, plus any variety of beans, nuts or FLT approved cheese. Vary the marinade or rub that you use on your protein for a whole new salad.

Tweak the texture
Add slivered almonds, scallions, blanched snow peas and mandarin oranges for Chinese chicken salad. For crunch, try roasted soynuts, toasted walnuts, raw cauliflower or shredded carrots. Fiber up your salad with beans and legumes, or add avocado or pear slices to liven up humdrum greens.

Tuna Stuffed Red Pepper

Ingredients:

1 medium sweet red bell pepper

1 3-ounce can chunk light tuna in water, drained and flaked

1 small green onion, sliced (reserve a few slices for garnish, if desired)

1/4 cup cooked brown rice

1 tablespoon chopped celery or water chestnuts

2 teaspoons low-sodium soy sauce

1/2 teaspoon fresh grated ginger

2 teaspoons rice vinegar

1/2 teaspoon sesame oil

Salt, to taste

Instructions:
ONE:Remove stem from red bell pepper and slice in half, lengthwise. Set aside half for another use.

TWO: In a small bowl, mix together the tuna, green onion, cooked brown rice and celery or water chestnuts.

THREE: Add the remaining ingredients and combine. Spoon tuna mixture into the pepper shell and garnish with reserved green onion slices.

FOUR: Serve slices of the red pepper with the tuna filling.

Oven Roasted Vegetables

Ingredients:

Sea salt, to taste
1 lb red potatoes, cut into 2-inch chunks

1 lb butternut squash, seeded and cut into wedges

6 small red onions, quartered

1/4 cup extra virgin olive oil

8 garlic cloves, with skin

2 red Cubanelle (long) peppers or bell peppers, seeded and cut into chunks

4 sprigs of rosemary

4 sprigs of bay leaves

Instructions:

ONE: Preheat oven to 400°F.

TWO: Bring a large pot of water to boil then add salt and potatoes and cook for 5 minutes.

THREE: Drain potatoes, then put in a large baking pan.

FOUR: Add the squash, onions and 2 tbsp of the oil.

FIVE: Toss to coat, then roast for 10 minutes.

SIX: Add 1 tbsp of oil and the remaining ingredients to the baking pan.

SEVEN: Roast for another 15 minutes, turning the vegetables occasionally until tender and edges slightly charred.

EIGHT: Trail the remaining oil overtop then serve.

Asian Salad

Ingredients:

1/2 cup snow pea pods

1 cup edamame

handful green or yellow beans

1 large carrot, halved and cut into matchstick pieces

2 cups bok choy, whites only, well washed and thinly sliced

1/2 cup jicama or turnip, cut into matchstick pieces

1/4 cup fresh chives, sliced on the diagonal

2 tbsp rice vinegar

2 tbsp low-sodium soy sauce

1 tbsp fresh lemon juice

1 tsp roasted sesame oil

Sea salt and freshly ground black pepper to taste

Instructions:

ONE: Fill a large pot with water and bring to a boil.

TWO: Fill a large bowl with water and fill with ice cubes.

THREE: Blanch snow peas and edamame in boiling water for 30 seconds. Transfer to bowl of ice water.

FOUR: Add beans to the pot of water and cook for 2 minutes. Transfer them to ice water. Blanch carrot for 3 minutes and transfer to ice water. Drain all vegetables very well.

FIVE: Place drained vegetables in large decorative salad bowl. Add bok choy, jicama and chives to drained vegetables.

SIX: In a small bowl, combine rice vinegar, soy sauce, lemon juice, sesame oil, sea salt and pepper. Pour over vegetables and toss lightly. Serve cold or at room temperature.

Bison Meat Balls

Ingredients:
•
1 lb ground bison

1/2 cup white onion, diced

2 tbsp black olives, diced

1/4 cup green bell pepper, diced

2 large garlic cloves, diced

• tbsp Dijon mustard

1 tsp basil

Sea salt and pepper, to taste

1 tbsp olive oil

1 jar (24 oz) unsalted tomato sauce (organic, if possible)

Instructions:

ONE: In a mixing bowl, combine all ingredients. Mix together with your hands.

TWO:In a large, deep frying pan, heat oil on medium heat. While oil is warming, form golf-ball size meatballs.

THREE: Put the meatballs into the pan, cook for 2 to 3 minutes, then flip. Turn them every 2 to 3 minutes to brown the sides.

FOUR: Lower heat to medium, pour sauce over meatballs and cover. Cook for an additional 5 to 10 minutes stirring occasionally until thoroughly cooked.

Grilled Steak Salad

Ingredients

1/3 cup lime juice

3 tablespoons fish sauce

1 tablespoon reduced-sodium soy sauce

2 teaspoons Truvia

1 shallot, finely chopped

1 or 2 Thai chiles, stemmed, seeded and finely chopped

2 pounds 96% lean steak or sirloin, cut in pieces

4 cups thinly sliced baby bok choy

6 radishes, halved and thinly sliced

2 small cucumbers, peeled and thinly sliced

2 carrots, grated

1/2 cup lightly packed basil leaves, sliced

1/2 cup lightly packed mint leaves, sliced

1/2 cup lightly packed cilantro leaves, sliced


Instructions
ONE: Whisk together lime juice, fish sauce, soy sauce, Truvia, shallot and chiles. Place half of mixture (about 6 tablespoons) in a wide shallow dish and add steak. Cover and marinate, turning occasionally, at least 30 minutes. Chill remaining lime juice mixture separately to dress the salad.

TWO: Prepare a grill for high-heat cooking or preheat broiler. Remove steak from marinade; place on grill or broiler pan and cook until desired doneness, 3 to 4 minutes per side for medium-rare. Rest steak 10 minutes, then slice thinly against the grain.

THREE: eanwhile, in a large bowl, combine bok choy, radishes, cucumbers, carrots, basil, mint and cilantro. Toss with reserved lime juice mixture. Spread salad over a large platter and arrange steak over salad.

Greek Kasha Salad

Ingredients

1 cup dried green lentils

1 bay leaf

Salt and pepper to taste

3 tablespoons olive oil, divided

1/2 cup kasha(buckwheat graots)

1 shallot, thinly sliced

1 clove garlic, thinly sliced

1 cup water, chicken broth or vegetable broth

3 tablespoons oregano leaves

1 tomato, chopped

1/3 cup chopped pitted Kalamata olives

2 green onions, thinly sliced

2 tablespoons chopped flat-leaf parsley

1/3 cup crumbled fat-free feta cheese

Instructions
ONE: Put lentils, 4 cups water and bay leaf into a medium pot and bring to a boil. Reduce heat to medium-low and simmer, covered, until lentils are tender but not mushy, 30 to 35 minutes. Remove from the heat, season with salt and pepper and set aside to let cool in their cooking liquid; discard bay leaf and drain lentils well.

TWO: Meanwhile, heat 1 tablespoon of the oil in a small pot over medium heat. Add kasha, shallots and garlic and cook, stirring occasionally, until shallots are softened, 3 to 4 minutes.

THREE: Add water or broth and bring to a boil. Reduce heat to medium-low and simmer, covered, until water is almost absorbed and kasha is almost tender, about 5 minutes. Quickly add oregano, recover pot and continue to simmer until liquid is completely absorbed, 3 to 4 minutes more. Remove from heat and set aside, uncovered, to let cool.

FOUR: Put lentils, kasha mixture, tomatoes, olives, green onions, parsley, remaining 2 tablespoons oil, salt and pepper into a large bowl and toss gently to combine. Serve at room temperature or chilled, garnished with feta cheese.

Ahi Tuna Salad

Ingredients:


3 tbsp pine nuts

1 tbsp olive oil

1–2 tbsp freshly squeezed orange juice

Sea salt, to taste

Fresh coarsely ground pepper, to taste

2 cups kale, de-stemmed and finely chopped

1/3 cup pomegranate seeds (or cranberries)

2–4 oz ahi tuna steaks (3/4” thick)

2 tbsp canola oil

Instructions:

ONE: In a dry non-stick pan set on medium heat, add pine nuts. Shake the pan every 30 seconds and toss the pine nuts. When they are lightly browned, remove from heat and set to a plate to cool.

TWO: In a medium bowl, toss together olive oil, orange juice, salt and pepper to taste, kale and pomegranate seeds. Add roasted pine nuts.

THREE: Season both sides of the tuna pieces with a pinch of salt and pepper.

FOUR: Heat canola oil in a large heavy skillet over high heat. The pan should be as hot as you can get it. Sear tuna on each side for about 30 to 45 seconds. Remove from pan and slice each piece into 1/4-inch thick slices; they will be pink inside. Fan out on top of kale salad. Serve.

Tip: If raw kale is too bitter for your tastes, try a squeeze of lemon or orange.

Garlic Chicken

Ingredients:

4 oz baked chicken breast

1 minced garlic clove

Sea salt and black pepper to taste

Instructions:

ONE: Preheat oven to 350°F.

TWO: Place chicken topped with garlic, salt and pepper on parchment paper and fold to seal. Place on foil-lined tray.

THREE: Bake for 30 minutes.

Cinnamon Ginger Sweet Potatoes

Ingredients:


1 cup low-sodium chicken broth

1/2 onion, diced

1 1/2 tbsp ginger, minced

4 cloves garlic, chopped

6 medium sweet potatoes, peeled and cut into cubes

1 tsp cinnamon

1 tbsp agave nectar

Sea salt and pepper to taste

Instructions:

ONE: Heat a large skillet on medium high heat, add 1 tbsp of broth and sauté onions until soft.

TWO: Add ginger and garlic and mix together with onions.

THREE: Add sweet potatoes, cinnamon, agave nectar and remaining broth. Stir and let simmer until potatoes are tender (about 15 minutes).

FOUR: Season with salt and pepper. Serve hot.

Crab and Shrimp Stuffed Avocados

Ingredients:


1 4.5-oz can cooked white crab meat, dry weight

4 oz cooked small fresh shrimp

1/4 cup peeled and diced cucumber

1/4 cup diced Roma tomato

2 tsp Asian chili sauce

1 tsp Dijon mustard

2 tbsp Spectrum canola oil mayonnaise

1 tbsp lemon juice

1/4 tsp freshly ground pepper

1/4 cup freshly chopped cilantro

2 ripe avocados

Instructions:

ONE: In a bowl, mix crab, shrimp, cucumber, tomato, chili sauce, Dijon mustard, mayonnaise, lemon juice and pepper. Cover and refrigerate for 1 hour.

TWO: Slice the avocados lengthwise and remove the pits. Scoop out the avocado, leaving some around the edges. Dice the meat of one avocado and add the seafood mixture along with the chopped cilantro. Slice the meat from the second avocado and use to garnish plates.

THREE: Spoon the mixture into the avocado halves and serve.

Indonesion Salad

Ingredients:

3 large Yukon Gold potatoes

1/2 small cabbage, sliced

1 lb green string beans, trimmed

8 oz fresh bean sprouts

1 cucumber

3 eggs, hard-boiled

•Peanut sauce

Instructions:

ONE: Boil potatoes, peel and cut in slices. Separately boil the cabbage, string beans and bean sprouts. Then drain.

TWO: Peel cucumber and slice thin. Slice hard-boiled eggs.

THREE: Put all the veggies on a large platter, each type of vegetable in it’s own section. Chill.

FOUR: Serve cold accompanied by warm peanut sauce. Each person chooses and arranges veggies on his or her plate, then pours peanut sauce over it.

Lime and Cilantro Fish Marinade

Ingredients:

4 limes, sliced and seeded

1 bunch cilantro, chopped

1/2 red onion, chopped

•4 cloves garlic, crushed

•3 jalapenos, seeded

•3 tablespoons flaxseed oil

•1/4 cup water

•2 tablespoons oyster sauce

•1 tablespoon Mrs. Dash

•8 or 9 white fish fillets

Instructions:

ONE: Blend all of the ingredients together, except the fish, for 30 seconds. Then pour the mixture over the fish fillets and let them marinate in the fridge overnight in a covered container.

TWO: Remove the fish from the sauce and broil it in the oven for two minutes on each side. Serve immediately.

Spinach Dip

Ingredients:

1 cup smooth low-fat cottage cheese

1 cup plain low-fat Greek yogurt

1 Tbsp onion powder

1 can water chestnuts, chopped and drained

1/4 cup grated carrots

10 oz package frozen spinach, thawed, chopped and drained
Instructions:

1.In a bowl, mix cottage cheese, yogurt and onion powder. Add water chestnuts, carrots and spinach and stir gently.
2.Refrigerate for about 2 hours before serving.

Walnut Crusted Salmon

Ingredients:

4 4-oz filets of salmon

1/4 cup walnuts, chopped and crushed with a pinch of cinnamon

Drizzle of olive oil

8 cups salad greens

Instructions:

ONE.:Coat salmon fillets with walnut-cinnamon mixture.

TWO: In a nonstick pan with a drizzle of olive oil, sear the fish on both sides to desired temperature, or when fish begins to flake.

THREE: On four plates divide salad greens and serve salmon on top.

Cauliflower Salad

Ingredients:

2 cups fresh baby spinach, trimmed

1 cup cherry tomatoes, halved

2 cups cauliflower florets, blanched

2 tbsp capers

1 tbsp fresh dill

1 tbsp French grain mustard

1 tbsp apple cider vinegar

1 tbsp extra virgin olive oil

Sea salt and fresh ground pepper, to taste

Instructions:


ONE: Place spinach leaves and tomatoes in a large bowl.

TWO: Spray a nonstick pan and place over medium-high heat. Char cauliflower in small batches. Place charred cauliflower over spinach/tomatoes while still hot.

THREE: Place remaining ingredients in a food processor and blend thoroughly to make dressing.

FOUR: Pour dressing over salad and toss to mix together. Serve.


Nutrients per serving:

Thai-Style Red Curry with Turkey and Green Beans

Ingredients

1 tablespoon canola oil

1 red onion, cut into 11/2-inch chunks

2 to 3 tablespoons red curry paste

1 (13.5-ounce) can light coconut milk*

11/2 cups low-sodium chicken broth

3 cups (about 1 1/4 pounds) shredded roasted turkey breast

6 carrots, chopped

1 (16-ounce) package frozen haricots verts*

1 to 2 tablespoons lime juice

INSTRUCTIONS
ONE: Heat oil in a large pot over medium high heat. Add onion and cook, stirring often, until deep golden brown, about 5 minutes. Stir in curry paste and cook for 1 minute more. Whisk in coconut milk and broth, add turkey and carrots and bring to a boil. Reduce heat to medium low, cover and simmer until carrots are almost tender, 7 to 8 minutes.

TWO: Uncover, stir in green beans and lime juice and cook until carrots are tender and curry is thickened and hot throughout, 6 to 8 minutes more.

Shrimp Tacos

Ingredients

1 pound frozen cooked and peeled baby shrimp, thawed

1/2 cup finely chopped white onions

1/4 cup distilled white vinegar

1/4 cup lime juice

2 teaspoons finely chopped garlic

1 teaspoon lime zest

1 teaspoon whole cumin seeds

Salt to taste

2 cups finely chopped mago

1/4 cup chopped cilantro

1 teaspoon crushed red pepper flakes

8 corn taco shells, prepared according to package directions

1 avocado, peeled, pitted and thinly sliced

INSTRUCTIONS
ONE: In a large bowl, combine shrimp, onions, vinegar, lime juice, garlic, zest, cumin seeds and salt; set aside. In a medium bowl, combine pineapple, cilantro, pepper flakes and salt.

TWO: Cover both bowls with plastic wrap and refrigerate for at least 30 minutes, or preferably overnight.

THREE: When ready to serve, divide shrimp mixture among taco shells and top with the mango salsa. Serve with slices of avocado on the side or arrange them in the taco shells, if you like.

Summer Tomato and Crab

Ingredients

2 1/2 pounds ripe heirloom tomatoes, cored and chopped

1 pound cooked crab meat

1/4 cup chopped chives

1/4 cup lemon juice

1 teaspoon lemon zest

Salt and white pepper to taste

3/4 cup low fat or regular sour cream

2 tablespoons chopped dill

1 tablespoon Dijon mustard

Method

ONE: Put tomatoes, crab, chives, lemon juice, zest, salt and pepper into a large bowl and toss gently to combine; set aside. Stir together sour cream, dill, mustard, salt and pepper in a small bowl.

TWO: Spoon tomato and crab salad onto plates and serve with dollops of the dill sour cream on the side.

Endive, Pear, and Walnut salad

Ingredients

1/4 cup toasted walnut oil

1 tablespoon lemon juice

1 tablespoon white wine vinegar

1 teaspoon agave nectar (optional)

Salt to taste

8 cups bite-size pieces leafy green lettuce

2 Belgian endives, trimmed and thinly sliced

3/4 cup crumbled fat-free feta cheese

1 large Bosc pear, cored and thinly sliced

1/2 cup toasted walnuts

Black pepper to taste

Instuctions:
ONE: Put oil, lemon juice, vinegar, agave and salt into a large bowl and whisk together to make a dressing. Add lettuce, endive and cheese and toss gently to coat. Top with pears, walnuts and pepper and serve.

Mediterranean Tuna

Ingredients

4 (6-ounce) cans albacore tuna, drained well

1 (14-ounce) can quartered artichoke hearts, drained

1/2 cup chopped red bell or piquillo peppers

3/4 cup sliced Greek olives

1/2 small red onion, finely chopped

1/4 cup chopped flat-leaf parsley

1/4 cup chopped basil

2 cloves garlic, finely chopped

1 teaspoon dried or 1 tablespoon chopped fresh oregano

1/2 cup olive oil or canola oil mayonnaise

3 tablespoons lemon juice

Salt and freshly ground pepper to taste

Instruction:

ONE: Put all ingredients into a large bowl and gently fold together until well combined. Serve on sliced bread as a sandwich or spoon over a green salad.

Advocado Spinach

Ingredients

1 small ripe avocado, peeled and sliced

1 large navel orange, peeled, pith removed, separated into segments and cut into bite-size pieces

5 ounces baby spinach, coarsely chopped

1/2 small red onion, thinly sliced

5 tablespoons ruby red grapefruit juice

2 1/2 tablespoons extra virgin olive oil

1/2 tablespoon fresh oregano or 1/2 teaspoon dried

Salt and pepper to taste

2 tablespoons toasted pumpkin seeds

Insruction:
ONE: Toss avocados, orange, spinach and red onion together in a large bowl. Whisk together grapefruit juice, oil, oregano, salt and pepper in a separate bowl then drizzle over salad and toss to coat well. Garnish with pumpkin seeds and serve immediately.

Summer Salad

Ingredients

3 green onions, roughly chopped

1/2 avocado, peeled and pitted

1/2 cup orange juice

1/8 teaspoon sea salt

1/8 teaspoon ground black pepper

3 ounces spring greens

1 cup sliced fresh strawberries

1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler

Instuction:

ONE: Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries and asparagus together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated.

Turkey Sloppy Joes

Ingredients:

1 yellow onion, chopped

1 green bell pepper, chopped

3 tablespoons 365 Everyday Value® Organic no-salt-added Tomato Paste

1 cup grated carrots (from 1 large carrot)

3/4 pound ground turkey breast

1 (15-ounce) can no-salt-added tomato sauce

1/2 cup chopped pitted dates (about 5 dates)

4 teaspoons balsamic vinegar

5 teaspoons 365 Everyday Value® Organic Yellow Mustard

INSTRUCTION:

ONE: Heat a large skillet over medium-high heat.

TWO: Add onion and pepper and cook until starting to stick and lightly brown, stirring frequently, 4 to 5 minutes. Stir in tomato paste, carrots and 2 tablespoons water and cook 2 minutes longer or until carrots are tender, stirring occasionally and scraping any browned bits from the surface of the pan. Add turkey and cook 3 minutes or until turkey is no longer pink, stirring to break it up as it cooks. Stir in tomato sauce, dates, vinegar, mustard and 1/2 cup water and bring to a boil. Reduce heat to low, cover and simmer 15 minutes to blend flavors.

Tuna Salad

Ingredients


1 (6-ounce) can water-packed chunk light tuna, drained

1/2 cup low fat cottage cheese

3 tablespoons sliced almonds, toasted

2 tablespoons grated carrots

4 leaves green leaf lettuce


Instructed
ONE: In a small bowl, toss together tuna, cottage cheese, almonds, and carrots until well combined. Layer tuna salad and lettuce between slices of bread and serve immediately or wrap tightly and refrigerate until ready to eat.

CHICKEN TOSTADAS

Ingredients:

8 tostadas (crispy,baked whole corn tortillas)

1 cup fat-free refried beans

12 ounces shredded rotisserie chicken meat

1 ripe avocado, peeled, pitted and sliced into wedges

1 cup grated mozzarella cheese

1 cup thinly sliced romaine lettuce

1 cup chunky salsa or diced tomatoes


Instructions
ONE: Preheat oven to 350°F.

TWO: Arrange tostadas on a baking sheet in a single layer and bake until hot, 3 to 5 minutes. Meanwhile, heat beans and chicken separately in the microwave or in small pots on the stove until hot throughout.

THREE: Spread tostadas with beans, then top with avocado slices, chicken, cheese, lettuce and salsa and serve immediately.

Sweet Potatoes with Collards and Aduki Beans

Ingredients

2 medium sweet potatoes

1 cup low-sodium vegetable broth, divided

4 green onions, sliced and dark green parts reserved for garnish

1 red bell pepper, cored, seeded and chopped

1 bunch collard greens, thick stems removed and leaves sliced 1-inch wide

1 (15-ounce) can no-salt-added aduki beans, rinsed and drained

4 teaspoons toasted sunflower seeds

1 lime, cut into 4 wedges

Instructions
ONE: Preheat oven to 400°F.

TWO: Place potatoes on a baking sheet and bake until tender when pierced with a fork, 45 minutes to an hour. Let cool, then peel and cut into 1-inch chunks.

THREE: Meanwhile, in a large skillet, bring 1/2 cup broth to a simmer over medium high heat. Add white and light green parts of green onions and red bell pepper and cook about 5 minutes or until onions are translucent. Reduce heat to medium and stir in remaining 1/2 cup broth, collards and beans. Cover and cook 10 to 12 minutes or until collards are wilted and tender, stirring occasionally.

FOUR: Divide greens between 2 bowls. Top with potatoes, sliced green onions, sunflower seeds and lime wedges and serve.

Cabbage Avocado Slaw

Ingredients:

6 cups finely shredded purple and green cabbage

1 small red, orange or yellow pepper, chopped

1 ripe avocado, diced

2 tablespoons finely chopped red onion

3 tablespoons lemon juice

1/4 cup celery seeds

3 tablespoons cilantro leaves

1/4 teaspoon sea salt

Instructions:Toss all ingredients together in a large bowl, until avocado is creamy throughout.

Eggplant-Garbanzo Bean Dip

Ingredients:

2 large eggplants (about 1 pound each), halved lengthwise

1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed

1/2 cup parsley leaves, chopped, plus more for garnish

1/2 cup chopped roasted red peppers

3 tablespoons sesame tahini

4 teaspoons lemon juice

1 clove garlic

Instructions:
ONE: Preheat oven to 450°F.

TWO: Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes.

THREE: When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.

Grilled CHicken and Mango Salad

Ingredients:

6 packed cups baby spinach leaves

1 cup grape tomatoes

1/2 cup crumbled fat-free feta cheese

4 grilled boneless, skinless chicken breasts halves, shredded

2 mangoes, peeled, pitted and chopped

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1 tablespoon agave nectar

Salt and pepper to taste

Instructions:
ONE: Slice 1 cup of the spinach into thin strips and transfer to a large bowl. Add tomatoes, feta, chicken and mangoes and toss to combine.

TWO: In a small bowl, whisk together oil, lemon juice, honey, and salt and pepper to make a dressing. Drizzle dressing over chicken mixture and toss well to combine. Taste and adjust seasoning. Serve over remaining whole baby spinach leaves.

White Bean Salad With Roasted Red Pepper Dressing

Ingredients:

1/4 cup olive oil

2 tablespoons lemon juice

3 cloves garlic

3 roasted red peppers, roughly chopped

1/2 cup crumbled fat-free feta cheese

1/2 cup finely chopped red onions

2 tablespoons chopped flat-leaf parsley


1/2 teaspoon chopped oregano
2 (15-ounce) cans cannellini beans, rinsed well and drained

Salt and pepper to taste

Instructions:
ONE: Put oil, lemon juice, garlic and peppers into a blender and process until smooth; transfer to a large bowl.

TWO: Add feta, onions, parsley, oregano, beans, salt and pepper and toss gently to coat. Serve immediately or cover with plastic wrap and refrigerate overnight to allow time for the flavors to meld. Bring back to room temperature before serving and garnish with a bit more feta cheese, if you like.

Sesame Rice Salad

Ingredients
:
1 teaspoon toasted sesame oil

1 teaspoon balsamic vinegar

1/4 teaspoon garlic powder

1 1/2 teaspoons tamari

1 teaspoon pickled ginger, finely chopped

2 cups cooked brown rice

1/2 cup snow peas, cut into thirds

2 tablespoons chopped filberts

1 broccoli stem, peeled and thinly sliced

INstructions:
ONE: Put oil, vinegar, garlic powder, tamari and ginger into a large bowl and whisk together to make a dressing. Add rice, snow peas, filberts and broccoli, toss gently to combine and serve.

Green Salad with Rotisserie Chicken and Blackberry Dressing

Ingredients:

1 cup blackberries, fresh or frozen and thawed

1/4 cup champagne vinegar or white wine vinegar

1/4 cup extra virgin olive oil

Salt and pepper to taste

4 cups mixed salad greens

4 cups chopped romaine lettuce

1 cucumber, thinly sliced

2 cups shredded rotisserie chicken

Instructions:

ONE: Put half the blackberries into a large bowl and mash with a whisk or wooden spoon until they lose their shape and release their juice; stir in vinegar. Drizzle oil into blackberry mixture in a thin stream while whisking constantly to make a dressing; season with salt and pepper.

TWO: Add salad greens, romaine and cucumbers to bowl with dressing and toss gently to coat. Arrange salad on plates and top with chicken and remaining blackberries. Drizzle with any dressing left in the bowl and serve.

Mango, Avocado, and Black Bean Salad

Ingredients:

2 ripe but firm avocados, halved, peeled and cubed

3 tablespoons lime juice, divided

2 ripe but firm mangoes, peeled and cubed

1 jalapeño, stemmed, seeded and finely chopped

1 teaspoon grated lime zest

2 tablespoons chopped cilantro, plus more for garnish

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon Truvia

3 tablespoons extra-virgin olive oil

1 (15-ounce) can no-salt-added black beans, rinsed and drained

Instructions:
ONE: Gently toss avocado with 1 tablespoon of the lime juice in a medium bowl. Add mango and jalapeño and gently toss to combine. Set aside.

TWO: Whisk together remaining 2 tablespoons lime juice, zest, cilantro, salt, pepper and sugar in a large bowl. Whisk in oil until thoroughly combined to make a thick dressing. Add avocado mixture and black beans and toss gently. Spoon salad onto plates, garnish with cilantro and serve immediately.

Spaghetti Squash

Ingredients:
1 (about 3 1/2 pounds) spaghetti squash

Instructions:
ONE: Preheat oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half.

TWO: Arrange squash in a 9- x 13-inch casserole dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes.

THREE: Rake a fork back and forth across the squash to remove its flesh in strands…like spaghetti!


This is a great side dish!