Marinara Sauce

INGREDIENTS:


12 medium Roma tomatoes or 5 cups jarred diced or strained plum tomatoes (no salt or sugar added)

1 tbsp olive oil

4 cloves garlic, chopped

1 medium white onion, diced

2 medium carrots, peeled and diced

2 celery ribs, diced

1 tbsp tomato paste

2 sprigs fresh oregano, stems removed (about 2 tbsp leaves)

8 basil leaves

1/8 tsp red chile flakes, optional

1 tbsp raw honey or agave nectar

Sea salt and fresh ground black pepper, to taste

NOTE: If using jarred diced or strained tomatoes, begin instructions at Step Three.

INSTRUCTIONS:

ONE: Bring a pot of water to a boil over high heat. Using a small knife, remove each tomato core and cut a tiny X into the bottom end of each tomato. In a large bowl, prepare an ice bath. Immerse tomatoes into boiling water for 1 to 2 minutes or until skins begins to come off. Remove tomatoes with a slotted spoon and immerse into ice bath for about 1 minute or until cooled.

TWO: Once cooled, remove tomatoes from ice bath and remove skin by peeling it back from X in the bottom. Slice tomatoes in half, scoop out and discard seeds. Coarsely chop tomatoes and place into a bowl.

THREE: In a medium saucepot, heat oil on medium-high. Add garlic, onion, carrots and celery and sauté until onion becomes translucent and vegetables are softened. Add tomatoes, tomato paste, oregano, basil and chile flakes, if desired, and cook, stirring frequently, until sauce comes to a boil. Reduce heat to medium-low and simmer for 45 minutes to 1 hour, stirring occasionally.

FOUR: Remove saucepot from heat and carefully purée mixture with a hand blender or in a food processor until smooth. Add honey and season with salt and pepper; mix well.

FIVE: Ladle mixture into resealable containers, let cool to room temperature, cover and refrigerate until needed. Sauce can be kept, refrigerated, for up to 5 days or frozen for up to 2 months.

Stuffed Poblano Peppers

INGREDIENTS:


1 cup cooked red beans, drained and rinsed

1 cup cooked long-grain brown rice

1 medium tomato, diced

1 small zucchini, diced

2 tbsp onion, finely chopped

1 clove garlic, minced

1/8 tsp ground chile powder

1/2 cup packed cilantro leaves, chopped

1 tsp olive oil

1/8 tsp sea salt

1/8 tsp ground black pepper

Olive oil cooking spray

4 large poblano peppers (or 4 large sweet green bell peppers), seeded and cut in half

8 tbsp shredded low-fat Mozzarella cheese

4 tbsp low-fat sour cream

INSTRUCTIONS:

ONE: Preheat oven to 375°F. In a large bowl, mix beans, rice,tomato, zucchini, onion, garlic, chile powder, cilantro, oil, salt and black pepper. (Stuffing mixture can be prepared 1 day in advance and stored in a container in refrigerator, tightly covered with plastic wrap.)

TWO: Spray a large roasting pan with cooking spray. Mound 1/2 cup stuffing mixture into each poblano pepper half and place in roasting pan. Cover with aluminum foil and bake for 40 to 45 minutes. Uncover, sprinkle with Mexican cheese and bake for another 10 minutes.

Three: To serve, top each stuffed pepper half with 1/2 tbsp sour cream. Serve immediately.

Spicy Thai Chicken with Mango-Citrus Salsa

INGREDIENTS:


1 cup natural quick-cooking oatmeal

5 tsp lime zest, divided

2 tsp ginger, finely chopped, divided

1 tbsp unsweetened coconut, shredded

1 tbsp roasted unsalted peanuts, chopped

1/2 tsp ground cayenne pepper

1 tbsp olive oil

2 cloves garlic, chopped

1 egg white

16 oz boneless, skinless chicken breast, sliced into 4 4-oz pieces and pounded thin with a meat mallet or bottom of a flat pan
Olive oil cooking spray

1 mango

2 navel or Valencia oranges, peeled and sectioned

2 tbsp lime juice or juice 1 lime

1/4 cup red bell pepper, diced

1/4 cup Thai or regular basil, shredded

1/8 tsp sea salt (optional)

1/8 tsp ground black pepper

INSTRUCTIONS:

ONE: Preheat oven to 425°F. Put oatmeal, 2 tsp lime zest, 1 tsp ginger, coconut, peanuts, cayenne, oil and garlic in a food processor. Pulse 5 or 6 times until finely mixed.

TWO: In a large, wide bowl, beat egg white with 1 tbsp water. Pat chicken dry with paper towel, dip in egg white and then oatmeal mixture. Place chicken on cookie sheet misted with cooking spray. Then lightly spray chicken breasts with cooking spray and bake for 7 minutes. Turn down oven to 375°F and continue cooking for 10 to 12 minutes.

THREE: While chicken is cooking, peel and slice mango into 1/2-inch pieces. In large bowl, place mango, oranges, remaining 3 tsp lime zest, remaining 1 tsp ginger, lime juice, red pepper, basil, salt and black pepper. Toss well. Serve 1 chicken breast with 3/4 cup mango salsa.

Chocolate Cookies

INGREDIENTS:


Olive oil cooking spray

6 oz dark bittersweet chocolate, broken up

3 large egg whites

1 cup Stevia Cane or Truvia, divided

1/2 tsp pure vanilla extract

1/3 cup unsweetened cocoa

4 1/2 tsp arrowroot powder

INSTRUCTIONS:


ONE: Preheat oven to 375°F and lightly mist 2 baking sheets with cooking spray.

TWO: Place chocolate in a microwavable bowl and heat on high until chocolate melts, approximately 2 minutes, stirring once halfway through. Set aside to cool slightly.

THREE: Using an electric mixer on high speed, beat egg whites until they form soft peaks. Gradually beat in 3/4 cup Stevia Cane or Truvia and continue beating until mixture appears creamy. Add vanilla.

FOUR: In a separate small bowl, combine remaining 1/4 cup Stevia Cane or Truvia,cocoa and arrowroot powder, then beatinto egg whites on low speed.

FIVE:Stir in warm chocolate and continue stirring gently until mixture thickens.

SIX: Place rounded tablespoons of batter onto prepared baking sheets and bake for 10 minutes. Cool on sheetpans for an additional 10 minutes before transferring to racks to cool completely.

Caribbean Tuna Salad

INGREDIENTS:


2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)

1 cup ripe mango, diced

1 red bell pepper, seeded and chopped

1/2 cup scallions, chopped

2 tbsp fresh cilantro, chopped

1/2 cup reduced-sodium chicken or vegetable broth

1 1/2 tbsp natural peanut butter, unsalted

1 tbsp rice wine vinegar

1 tbsp fresh lime juice

Sea salt and ground black pepper, to taste

4 Bibb lettuce or radicchio leaves

4 tbsp dry roasted peanuts, unsalted

INSTRUCTIONS:

ONE: In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside.

TWO: In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.

THREE: Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted peanuts just before serving

Avocado Egg Salad

INGREDIENTS:


10 hard-boiled egg whites, diced

1/3 cup onions, diced

1/2 cup celery, diced

8 tbsp avocado, mashed

1 tbsp Dijon mustard

1 tsp paprika

1/2 tsp ground black pepper
Pinch sea salt (optional)

INSTRUCTIONS:

ONE: In a bowl, combine eggs, onions, celery, avocado and mustard. Stir until well mixed. Add paprika, pepper and salt; stir to combine. Leftovers can be stored in refrigerator for 2 to 3 days; don’t freeze.


Serve on whole-wheat,whole grain bread, pita bread, or crackers.

Ahi & Mango Tartare

INGREDIENTS:


2 to 3 tbsp low-sodium soy sauce

1/2 tsp sesame oil

Juice 1/2 lime

1/2 tsp wasabi paste

1/2 lb sushi-grade ahi, diced small

1/3 cup green onions, white and light-green parts, finely chopped

1 tsp fresh ginger, minced

1/2 ripe avocado, diced small

1 medium ripe mango, diced small

INSTRUCTIONS:


ONE: Mix soy well with oil, lime juice and wasabi in a small bowl. Set aside.

TWO: Gently combine remaining ingredients in another bowl and add soy mixture; mix well but don’t mush ingredients. Garnish with sprouts or herbs of your choice just before serving, if desired.

THREE: Serve with organic blue tortilla chips, Life is Good chips, or whole-wheat, whole grain pita chips.