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Healthy Recipes - Side Dishes


Ultimate Broccoli Salad

Broccoli salad
Serves 6

(vegan, gluten free, refined sugar-free)

This spin on traditional broccoli salad is exploding with flavor and health benefits! Consuming broccoli in its raw form is one of the best ways to obtain the cancer fighting compound called sulphoraphane. It’s also rich in vitamin C and fiber, two nutrients that play an important role in preventing heart disease.

Ingredients

Dressing:

¼ cup tahini or unsweetened cashew butter
¼ water
1 tablespoon honey or 100% maple syrup
2 tablespoons apple cider vinegar
½ teaspoon minced garlic or ¼ teaspoon garlic powder
½ teaspoon ground black pepper
½ teaspoon salt (optional)

Salad:

28-oz bag raw broccoli florets, cut into bite size pieces
¾ cup shredded carrot
¾ cup diced red onion
1/3 cup unsweetened dried cranberries
1/3 cup unsalted & toasted walnuts, almonds or sunflower seeds

Method

    1. Whisk all of the dressing ingredients together and set aside. If the dressing seems too “thin” add more tahini; if it’s too thick add water a little bit at a time. It should be the same consistency of Ranch dressing.
    2. Mix the salad ingredients, except for toasted nuts, in a large bowl.
    3. Add salad dressing to broccoli mixture, tossing until the broccoli evenly coated.

    4. Sprinkle on toasted nuts for garnish and enjoy!

    Suggestions: Pair with your favorite plant-based burger patty, grilled or baked tofu, grilled seafood or chicken. To serve as a main course, place on top of a large bed of leafy greens – no need for extra salad dressing since the broccoli is dressed.

    By Christina Archer, MS, RD



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    Mushroom and Green Bean Bowl with White Bean Hummus

    Hummus made of white beans

    For centuries Asian cultures have used mushrooms in their cuisine and for medicinal benefits. As a result of more scientific research and consumer interest, “exotic” mushrooms have become easier to find in major grocery stores and farmer’s markets within the United States. In addition to their wonderfully rich, meaty flavor, mushrooms are a good source of B vitamins, fiber, magnesium, and potassium; they’re also the only plant-source of vitamin D. Furthermore, these less familiar fungi contain compounds thought to reduce your risk of cancer, improve the immune system and blood sugar levels.

    Recipe adapted from Bon Appetite Magazine
    Serves 4-5

    Ingredients

    For the hummus:
    1 14-oz can white cannellini beans, rinsed and rained
    1 clove garlic
    2T lime juice
    3T olive oil
    3T water
    Salt and pepper to taste

    For the bowl:
    16 oz of various exotic mushrooms (such as oyster, shiitake or maitaki), cut into 2” pieces
    1 lb fresh green beans, stem end removed and cut into 1” pieces
    2T low-sodium soy sauce
    2T Olive oil, divided
    Salt and pepper to taste
    Arugula or other leafy greens
    2 cups cooked whole grains, any variety (can be left over from another meal)
    2T chopped fresh rosemary

    Method

    1. Make the hummus: Place all of the ingredients, except for water, in a food processor or blender and puree. Add the water in small amounts until all of the ingredients are well combined. Set aside.
    2. In a large skillet, cook the chopped mushrooms in 1T olive oil for 5-10 minutes, stirring as needed. Add the soy sauce and continue to cook until the liquid has evaporated and mushrooms are soft and look golden brown. Set aside in a small bowl.
    3. Using the same pan the mushrooms were cooked in, add 1 T olive oil and cook the green beans until tender. Season with ground pepper and salt to taste.
    4. Build your bowl: put a handful of arugula in the bottom of your bowl and top with ½ cup cooked grains a heaping spoonful of hummus. Next, top with cooked green beans and mushrooms. Garnish with a sprinkle of freshly chopped rosemary.



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    Baked Rosemary Purple Potato Chips

    Purple Potato Chips

    Ingredients

    5 small purple/blue potatoes
    2 Tbsp light colored oil
    ½ tsp salt
    1-1 ½ Tbsp fresh rosemary, finely chopped

    Method

    1. Preheat oven to 425F
    2. Wash and scrub potatoes well
    3. Use a sharp knife or a mandolin to thinly slice potatoes into 1/8 inch thick rounds
    4. In a bowl, toss the potatoes with oil. Sprinkle salt and rosemary and toss until potato slices are evenly covered.
    5. Arrange slices in a single layer on a baking sheet(s).
    6. Bake for 22-25 minutes. Each oven is different, flipping the potato slices half-way through the cooking time may help achieve a more even bake and ensure you get perfectly crunchy potato chips.
    7. Serve warm or cool with a healthy dip, such as guacamole.

    Nutrition Information

    Boosting the nutrition of your meal can be as easy as choosing a different color of your favorite foods. That’s because the color indicates what type of antioxidant that food contains. When it comes to antioxidants, usually the deeper the color, the better. Rather than choose an orange or white potato, give the purple ones a shot! Purple potatoes are loaded with anthocyanins, a type of antioxidant that has been shown to reduce our risk of developing several chronic diseases.


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    Simply Mushrooms

    Cooked Mushrooms

    Makes 4 servings.

    Ingredients

    1 pound mushrooms (cremini, Portobello, shitake, oyster…)**
    3 cloves garlic, smashed or minced
    2-3 tablespoons extra-virgin olive oil or mixture of butter and olive oil
    Optional: 2Tablespoons red wine or Balsamic Vinegar
    ¼ teaspoon coarse salt
    2 tablespoons chopped fresh flat-leaf parsley
    Freshly ground black pepper

    Method

    In a large pan, heat the olive oil or butter; add the mushrooms and stir to coat with oil. Cook on low for 2 minutes before adding the garlic. Continue to stir intermittently; mix in the optional wine. The mushrooms will put out a bit of moisture as they cook. Add the salt and pepper, and cook, stirring, until all moisture is evaporated and the mushrooms begin to brown, about 5 minutes. Stir in the parsley and serve.

    Suggestions

    • Add squeeze of lemon towards end of cooking.
    • Sprinkle with grated asiago or hard cheese of your choice
    • Tarragon pairs well with mushrooms – sauté together.
    • Toss with toasted walnuts or pine nuts or nuts of your choice.
    • For a more filling meal, add in edamame or other beans and sauté together.
    ** Did you know that mushrooms contain Vitamin D? All mushrooms contain some vitamin D, but mushrooms exposed to UV-light or sunlight exposure will contain more. Many mushroom farmers are doing this for us; the package will contain this information. The form of vitamin D has been researched and found to increase levels of vitamin D in our bodies. Alternately, you can also expose any mushrooms to sunlight for 20 minutes to increase the vitamin D level.
    Mushrooms also contain bioactive properties that can help decrease inflammation in our bodies and protect our cells. For more information about mushrooms, visit: https://www.mushroomcouncil.com/



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    Roasted Asparagus With Prosciutto

    Roasted Asparagus With Prosciutto

    Prep Time: 2 min
    Cook Time: 10 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Makes 4 servings, 2 to 3 pieces per serving

    Prosciutto is a special kind of ham that has been seasoned and salt-cured (but not smoked) and air dried. It is usually sold in paper-thin slices.

    Ingredients

    ½ pound asparagus, washed and trimmed (8—12 stalks)
    1 tablespoon olive oil, or olive oil cooking spray
    Salt or salt substitute and freshly ground pepper
    3 ounces thinly sliced prosciutto

    Method

    Preheat oven to 400°.
    Lightly coat a baking pan with the olive oil or spray.
    Cut prosciutto into 1" x 6" strips. Wrap each piece of asparagus with prosciutto in a "candy cane" fashion, from the base of the stalk up to but not including the tip.
    Roast until the asparagus is tender, about 8 to 10 minutes.Arrange on a platter and serve at room temperature.

    Nutrition at a Glance (per serving)

    Calories: 100
    Total fat: 7g
    Saturated fat: 2g
    Total carbohydrate: 2g
    Dietary fiber: 1g
    Protein: 7g


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    Sriracha Cauliflower Buffalo Bites

    This healthier alternative to traditional hot wings is simple to make and perfect on game day or as appetizer at your next barbecue.

    Sriracha Cauliflower Buffalo Bites

    Ingredients

    • 2 medium heads cauliflower (about 2 pounds)
    • ½ cup flour
    • ½ cup water
    • 2 tsp oil
    • 1/2 -2/3 cup Sriracha or similar hot sauce
    • ¼ cup rice vinegar
    • ½ tsp soy sauce or tamari
    • Cut up celery and carrot sticks
    • Your favorite dipping sauce

    Method

    1. Pre-heat oven to 450 degrees. Lightly oil baking sheet. Chop up cauliflower into little “trees”, no bigger than your thumb.
    2. Wisk water and flour together, being careful to not have lumps. Toss cauliflower into wet flour mixture, ensuring the pieces are evenly coated. Spread out on baking sheet and roast for 15 minutes, turning them half way through the baking process.
    3. In a small sauce pan mix oil, sriracha, vinegar, and soy sauce together.Heat on low until just bubbly.
    4. In a large bowl, mix warm sauce and roasted cauliflower together. Pour back onto baking sheet and roast for another 5-10 minutes, until warm.
    5. Serve warm alongside celery, carrots sticks and your favorite dipping sauce.
    Makes enough for 4-6 people.

    Enjoy!




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    Green Kale and Avocado Salad

    Chronic inflammation can wear down your immune system and decrease your body's ability to function normally. Over time, this imbalance may contribute to your risk for chronic diseases such as cancer, arthritis, diabetes and heart disease. Did you know that foods can increase or decrease chronic inflammation? This yummy kale salad has many anti-inflammatory foods to help support your immune system. Enjoy!

    kale and avocado quinoa salad

    Ingredients:

    • 1 bunch kale, washed, dried and stripped of their stems
    • Juice of 1 lemon
    • 1/4 to 1/2 teaspoon sea salt
    • 1 ripe avocado
    • 1/4 cup currants, raisins or dried cranberries
    • Handful of nuts of your choice, coarsely chopped
    • Handful of toasted pumpkin seeds
    • 1 to 3 teaspoons of olive oil
    • 2 tablespoons of your favorite fresh herb – thyme, cilantro, parsley, basil…
    • Lemon, sea salt and cracked black pepper to taste

    Directions:

    1. After removing stems, chop kale into 1 to 2 inch pieces. Place kale in large bowl and add lemon juice and sea salt, let rest for 5 to 10 minutes (this will decrease some of the bitterness).
    2. Cut avocado in half, remove the pit and cut each half into cubes (without cutting into the skin) while it is in the avocado skin. Flip the skin inside out and add the avocado cubes to the kale.
    3. Add currants, raisins or cranberries, nuts and seeds to the salad.
    4. Toss and lightly mash it (using a fork) until the avocado is incorporated.
    5. Add fresh herbs and toss, then add olive oil and toss again.
    6. Taste to see if more lemon juice, salt or pepper is needed.



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    Squash Salad

    Roasted Butternut Squash Salad with Cider Vinaigrette

    Butternut squash (cucurbita moschata) is technically a fruit that has a sweet and nutty taste. It is an excellent source of vitamin A that helps support vision and immunity, to name a few of its benefits. In addition, it is a very good source of fiber, vitamin C, vitamin B6, copper and manganese. A nutrient-dense food choice!!

    There are many seasonal, classic recipes for roasted butternut squash and squash soups, as well as more creative ways to enjoy butternut squash. For example, roasted squash is great to include in a whole grain tortilla or lettuce wrap along with black beans, caramelized onions, a sprinkle of grated cheese, cilantro and your favorite salsa. You can even use butternut squash as an alternative in baking - even in muffins!

    Cook Time: 30 minutes
    Level of Difficulty: Easy

    Ingredients

    • 1 butternut squash (1½ pound), peeled and diced into ½" pieces
    • 1 tbsp extra virgin olive oil
    • 1 tbsp pure maple syrup
    • 1 tsp salt
    • ½ tsp freshly ground black pepper

    Cider Vinaigrette:

    • 3/4 cup apple cider or apple juice
    • 2 tbsp apple cider vinegar
    • 2 tbsp minced shallots
    • 2 tsp Dijon mustard
    • 8 tbsp of olive oil
    • 1 tsp salt
    • ½ tsp pepper

    Additions:

    • 4 ounces baby arugula, washed and dried
    • ½ cup walnut halves, toasted
    • 1/4 cup pomegranate seeds
    • 3/4 cup freshly grated Parmesan (optional)

    Method

    1. Heat oven to 375 degrees F.
    2. Place the butternut squash on a sheet pan. Add 1 tablespoon olive oil, the maple syrup, salt and black pepper and toss. Roast the squash for 30 minutes, turning once, until tender.
    3. Making the Cider Vinaigrette: While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Remove from heat and whisk in the mustard, 8 tablespoons or 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper. Set aside.
    4. Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, pomegranate seeds and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper, if needed, and serve immediately.

    Adapted from recipe by Ina Garten




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    Roasted Sweet Potato with Chimichurri

    Side dish of sweet potatoes

    Fall is a wonderful time to enjoy Chimichurri with roasted sweet potatoes or winter squash. Chimichurri is an uncooked sauce which originated in Argentina and is used both in cooking and as a table condiment traditionally for grilled meat. It is usually made of finely chopped parsley and other green herbs, minced garlic, olive oil, oregano and red wine vinegar. A “red version” contains red pepper and tomato.

    You can enhance the nutritional value of Chimichurri by mixing it with green leafy vegetables such as broccoli leaves, kale, bok choy and swiss chard. Feel free to add your own seasonings such as cumin, ginger, turmeric and cardamom to make it more interesting and provide additional medicinal benefits.

    Cook Time: 25-30 minutes
    Level of Difficulty: Easy

    Ingredients

    • 4 sweet potatoes, unpeeled, cut lengthwise into wedges
    • 2 Tablespoons plus ¼ cup Olive or Coconut Oil
    • ½ Cup fresh cilantro leaves
    • ½ Cup fresh parsley
    • 2 Tablespoons fresh dill
    • 1-2 garlic cloves
    • 2 Tablespoons red wine vinegar
    • Salt and Fresh ground pepper

    Method

    1. Heat oven to 425. Toss sweet potatoes with 2 tablespoons oil on a large rimmed baking sheet. Roast, turning once until tender, 25-30 minutes.
    2. Meanwhile, pulse cilantro, parsley, dill and garlic in a food processor until finely chopped. With motor running, slowly add vinegar and remaining oil and process until blended and smooth.

    Serving Ideas

    • Spoon Chimichurri onto a serving platter and top with sweet potatoes or toss Chimichurri with potatoes and serve.
    • Add fresh chopped red onions or peppers for varied texture and taste.



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    Strawberry Stuffed Avocado

    strawberry stuffed avocado Prep Time: 5 minutes
    Cook Time: 15-20 minutes (Total time will vary)
    Level of Difficulty: Easy

    Ingredients

    • 2 avocados, halved and pitted with skins on
    • Salt and pepper to taste
    • 1 tablespoon chopped fresh basil
    • Balsamic vinegar, to drizzle
    • Olive oil, to drizzle
    • 4 to 8 strawberries, depending on size, hulled and chopped
    • 1/4 cup crumbled chevre cheese

    Method

    Preheat oven to 400 degrees F. Place avocado halves on a baking sheet. Drizzle avocado with oil and sprinkle with salt and pepper. Bake for 10 minutes. Meanwhile, gently toss together strawberries, basil, cheese and vinegar.

    Top avocados with strawberry mixture and return to oven to warm through, 3 to 4 minutes. Serve immediately.

    Recipe adapted by Sarah Washburn, Oncology Dietitian Nutritionist from pccmarket.com




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    California Harvest Salad

    mediterranean salad Prep Time: 5 minutes
    Cook Time: 15 minutes (Total time will vary)
    Level of Difficulty: Easy

    Ingredients

    2 Tbsp olive oil
    1 lemon, juiced
    1 tsp honey
    ¼ tsp salt
    1 dash nutmeg
    1 – 5 ounce bag baby lettuce
    1 fresh stone fruit (nectarine or peach), sliced
    1 avocado, sliced
    1 ounce feta cheese, crumbled

    Method

    In a large bowl, combine olive oil, lemon juice, honey, salt and nutmeg. Add lettuce; toss to combine with dressing. Arrange stone fruit and avocado slices on top of salad. Scatter cheese crumbles on top and serve immediately.

    Recipe courtesy of Mediterranean Foods Alliance on behalf of California Avocado Commission.




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    Asparagus and Edamame Salad

    asparagus and edamame Prep Time: 5 minutes
    Cook Time: 15 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Serves 6

    Ingredients

    1 lb. medium asparagus, ends discarded
    1 (16-oz.) package frozen edamame (green soy beans), defrosted and drained
    2 Tbsp. olive oil, divided
    ¼ lb. arugula (or ½ arugula and ½ watercress)
    ¼ cup shredded parmesan
    2 tsp. balsamic vinegar
    Salt and pepper to taste

    Method

    Cut asparagus stalks into ¼-inch diagonal slices, separating tips. In a wok or large sauté pan, stir-fry asparagus stalks in 1 Tbsp. olive oil over medium heat until slightly browned. Add tips and continue to stir-fry for another 4-5 minutes. Remove from heat and toss with defrosted edamame, salt and pepper. Pile arugula (or arugula and watercress) in a salad bowl and toss with remaining Tbsp. olive oil. Top with asparagus and edamame, and sprinkle with shredded parmesan. Drizzle with balsamic vinegar and serve immediately.


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    Beet & Cucumber Salad

    Beet & Cucumber Salad Prep Time: 15 minutes
    Cook Time: 45 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    2 large beets, trimmed (save beet greens for later use; see note below)
    ½ cup low-fat or regular sour cream or plain yogurt
    ½ teaspoon cider or white wine vinegar
    2 teaspoons prepared white horseradish or prepared mustard
    ½ to 1 teaspoon Splenda, honey or sugar
    Salt or salt substitute to taste
    Freshly ground black pepper to taste
    4 cups baby lettuce greens
    1 small cucumber, peeled and sliced into about 12 slices

    Method

    Preheat oven to 400°. Wrap beets in foil. Bake until tender when pierced with fork, about 45 minutes to one hour. Cool then peel beets. Cut each beet into six slices.
    Whisk together sour cream, vinegar, horseradish and Splenda in a bowl. Season dressing with salt and pepper. Divide lettuce leaves among four plates. Overlap beet slices and cucumber slices atop lettuce. Drizzle with dressing and serve.

    Beets and dressing can be made one day ahead. Cover separately and chill.

    Note: Beet greens are a tasty source of magnesium and iron. They can be substituted for spinach or Swiss chard in recipes. Simply cut washed greens into ribbons and steam or sauté in olive oil; finish with a splash of balsamic vinegar, and season with salt and pepper to taste.




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    Broccoli Salad

    Broccoli Salad Prep Time: 20 minutes
    Cook Time: N/A (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Broccoli, a power-packed vegetable, contains selenium, has more vitamin C than an orange, and is a good source of bio-available calcium.

    Ingredients

    1 teaspoon sea salt
    3-4 stalks broccoli (1½ to 1¾ lbs)
    1 tablespoon olive oil
    2 tablespoons red wine vinegar (or, you can replace olive oil and vinegar with your favorite vinaigrette salad dressing)
    ¼ teaspoon sea salt
    1 large carrot, grated (½ cup)
    ¼ cup chopped walnuts, toasted
    ½ cup craisins, raisins or currents

    Method

    Boil water in a large pot. Add 1 teaspoon sea salt and broccoli stems. After a few seconds, add broccoli crowns. Blanch 30 seconds or until color is bright and somewhat translucent. Remove from boiling water and plunge into ice cold water. Drain well.
    In a large bowl, combine olive oil, vinegar, and ¼ teaspoon sea salt. Add grated carrots and raisins; toss to combine. Cut broccoli into florets and peel and dice the stems. Add to bowl; mix thoroughly. Add walnuts immediately before serving.


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    Colorful Egg and Potato Salad

    Colorful Egg and Potato Salad Prep Time: 20 minutes
    Cook Time: 5 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    2-3 pounds of a variety of potatoes (4 cups) purple, red, Yukon gold
    6 hard cooked eggs
    1 ½ cups chopped celery
    1/3 cup finely chopped green onions (combination of chives and red onions)
    ¼ cup minced parsley
    ¼ cup thinly sliced and cut radishes
    ¼ cup vinegar
    ½ cup mayonnaise
    3 tsp mustard
    ½ tsp salt
    ¼ tsp turmeric

    Method

    Combine potatoes, eggs, celery, green onions and chives combination, parsley and radishes in large bowl. Mix in dressing ingredients: vinegar, mayonnaise, mustard, salt and turmeric. Enjoy!

    Suggestions:

    Sprinkle vinegar on the warm cooked eggs before cooling to enhance the flavor of the potato.
    Add in grated carrot or zucchini.
    Vary the type of vinegar; wine, apple cider, balsamic, etc.
    Serve on bed of arugula.



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    Crispy Veggie Fritters

    Crispy Veggie Fritters Prep Time: 20 minutes
    Cook Time: 8 minutes per fritter (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    4 cups water
    2 cups broccoli florets
    1 cup carrots, grated
    1/2 cup all purpose flour
    1/3 cup parmesan cheese, grated
    1/2 tsp. salt
    2 green onions, thinly sliced
    1 large egg
    2 tbsp. olive oil
    1 c. plain low fat yogurt
    2 tsp. fresh dill, chopped

    Method

    Place 4 cups of water, broccoli and carrots in a small saucepan. Bring to a boil. Cook 4 minutes and drain the vegetables. Pat broccoli mixture dry and finely chop. Place veggie mixture and flour in a large bowl; stir to coat. Add grated cheese, salt, onions and egg to broccoli mixture; stir to combine.
    Heat a large non stick skillet over medium-high heat. Add oil to pan. Spoon 1/4 cup of broccoli mixture into dry measuring cup. Pour mixture into pan and flatten slightly. Cook 4 minutes per side or until golden brown. Combine yogurt and dill in a small bowl. Serve yogurt with veggie fritters and enjoy.



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    Fiesta Salad

    Fiesta Salad Prep Time: 10 minutes
    Cook Time: No cooking required! (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    This salad is packed with vitamins, minerals and antioxidants!

    Ingredients

    1 c. of corn, fresh or frozen
    1 can of black beans, drained and rinsed
    1 c. chopped tomatoes
    1 c. chopped red and green bell peppers
    1/2 c. chopped cucumber
    1/2 c. shredded zucchini
    1/2 c. minced red onion
    1.2 c. sliced olives
    2 tbsp. chopped cilantro
    Juice of 1 lime or 1/2 of lemon
    1 medium avocado, chopped

    Directions

    Mix all ingredients except for avocado. Gently fold in avocado. Drizzle with olive oil or grapeseed oil if desired.

    **Optional**

    Add in diced chicken, shrimp or tofu
    Add shredded cheese
    Add seasonings such as hot peppers or cumin



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    Flavorful Sautéed Greens

    Sauteed Greens Prep Time: 5 min
    Cook Time: 10 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    2 teaspoons olive oil, canola oil, butter or a mixture of butter and oil
    1 or 2 cloves garlic, thinly sliced
    1 large bunch of leafy greens such as spinach, arugula, beet greens, Swiss chard, kale, collards, escarole, dandelion greens, mustards
    Salt and freshly ground pepper
    Additional seasonings, optional

    Method

    Prepare greens by removing tough or woody stems. Wash well but do not dry, and chop roughly. Heat the oil in a wide, heavy skillet. Add the garlic and cook over medium heat until the garlic just starts to color. Add greens, toss well with the oil and garlic, season lightly with salt and pepper, cover pan, and cook until bright green and the greens are wilted and stems are tender. Cooking time will vary. Very tender leafy greens such as spinach, arugula and watercress will be done in just a minute or two. Sturdier ones like kale and collards will take several minutes longer. Add your choice of seasonings, if desired.

    Variations:

    Add dried red pepper flakes while cooking
    Add 2 or 3 crushed canned or salted anchovy fillets and dried red pepper flakes to the heated oil before adding the greens
    Add freshly grated ginger root while cooking
    Toss the cooked greens with lemon juice and grated nutmeg, cinnamon, allspice or ginger
    Dress cooked greens with a splash of balsamic vinegar, thinly sliced red onions and toasted pine nuts
    Serve greens with peanut sauce made by mixing ¼ cup natural peanut butter, 2 tablespoons water, 1 tablespoon soy sauce
    Serve greens with orange-sesame sauce made by mixing 2 tablespoons orange juice, 1 teaspoon sesame oil, 1 tablespoon rice vinegar; sprinkle with toasted sesame seeds
    Top cooked greens with your choice of toasted nuts (pecans, almonds, walnuts or hazelnuts)

    Leafy greens are power foods that contain beneficial nutrients including magnesium and calcium, iron, vitamins A and C, fiber and protein with few carbohydrates and calories. Choose them more often and experiment with various seasonings that meet your taste preferences.



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    Lemony Green Beans

    Lemony Green Beans Prep Time: 10 min
    Cook Time: 12 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Makes 4 to 6 servings

    Ingredients

    1 pound green beans, washed and stemmed, or use frozen beans
    1-2 tablespoons olive oil
    2 tablespoons lemon juice
    Zest from 1 lemon (about 1 teaspoon)
    1 teaspoon fresh tarragon, minced, or ½ teaspoon dried tarragon
    2 tablespoons toasted walnuts (see below)
    Salt or salt substitute to taste
    Freshly ground pepper

    Method

    Preheat oven to 400°. Spread 1 tablespoon olive oil inside of a roasting pan. Add the green beans and dried tarragon and roast for 10 to 12 minutes.
    Transfer beans to a serving bowl. Add 1 tablespoon olive oil, lemon juice and zest. If using fresh tarragon, add it now and mix well.
    Top with toasted walnuts.

    Here's three easy methods to toast walnuts:

    Toasting nuts takes just a few minutes and it greatly intensifies their flavor. You can toast them in the oven, the toaster oven, on the stove in a skillet or in the microwave oven. It is best to use nuts that are uniform in size. There's no need to oil the pan, but pay attention — nuts can go from perfectly toasted to charred in just moments.
    Oven Toasting:
    Spread nuts in a single layer on a baking sheet. Cook at 400° for seven to 10 minutes until the nuts start to turn golden and begin to smell toasty; parts of some may still appear raw. Immediately remove them from the pan and place them on paper towels to cool.
    Skillet Toasting:
    Place nuts in a single layer in a skillet over medium-high heat. Stir or shake them continually for five to seven minutes until they start to turn golden. Remove nuts from the pan as soon as they are done, and spread them on paper towels to cool.
    Microwave:
    Spread nuts evenly in a flat microwavable dish. For half a cup of nuts, cook on high power for a total of three or four minutes, stirring three times during cooking. One cup of nuts should take about four or five minutes, depending on the oven and the size of the nuts. Microwave-toasted nuts will continue to darken after being removed from the oven. Cool on paper towels.

    Nutrition at a Glance (per ¼ recipe)

    Calories: 90
    Total fat: 6g
    Saturated fat: 0.5g
    Carbohydrate: 10g
    Dietary fiber: 4g
    Protein: 3g



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    Marinated Rainbow Salad

    Marinated Rainbow Salad Prep Time: 20 min
    Cook Time: 0 min(Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    Marinade:
    (Makes 1 cup, enough to marinate 4 to 5 cups of vegetables)
    ¼ cup water
    ½ cup vinegar, preferably red wine vinegar, or part fresh lemon juice
    ¼ cup olive oil
    Salt or salt substitute
    Freshly ground pepper

    Vegetables:

    1 cup chopped lightly cooked asparagus or green beans
    1 cup sliced red and yellow bell peppers
    1 cup thickly sliced or quartered mushrooms\
    ¼ cup thinly sliced white or red onion
    2 small tomatoes quartered, or 12 cherry tomatoes, cut in half
    8 black olives, sliced (about ¼ cup when sliced)

    Optional:
    1 cup shelled cooked edamame (soybeans) or cooked garbanzo beans

    Method

    Whisk together ingredients to make the marinade.
    In a large bowl, combine all vegetables (except tomatoes) and the marinade ingredients and stir. Cover, refrigerate and mix every few hours, if possible, or at least two times a day. Keep covered in the refrigerator for up to three days.
    Add tomatoes just prior to serving.

    Nutrition at a Glance (per serving)

    Each serving includes one eighth of the marinade
    Calories: 90
    Total fat: 8g
    Saturated fat: 1g
    Carbohydrate: 5g
    Dietary fiber: 1g
    Protein: 1g




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    Mediterranean Vegetable Salad With Grains

    Mediterranean Vegetable Salad Prep Time: 30 min
    Cook Time: 30 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Makes 4 Servings

    Ingredients

    Dressing:
    2 tablespoons olive oil
    2 tablespoons lemon juice
    1 teaspoon water
    ¼ teaspoon dried oregano
    ¼ teaspoon dried mint
    1 teaspoon finely minced fresh basil or ½ teaspoon dried basil
    Optional: 1 teaspoon prepared mustard

    Salad:
    2 cups spinach, Swiss chard or other greens, cleaned and cut into strips
    ½ cup chopped marinated artichoke hearts (6.5-ounce jar), drained; reserve marinade to use later
    ¼ cup sliced olives
    ½ cup cherry tomatoes, halved, or ½ cup chopped sun-dried tomatoes that were marinated in oil and drained before use.
    1 teaspoon finely chopped fresh parsley
    ¼ cup cooked quinoa or brown rice
    ¼ cup cooked wild rice
    ¼ cup toasted pine nuts
    ½ cup crumbled feta cheese or fresh goat cheese

    Method

    In a large bowl, whisk together the dressing ingredients. Add spinach and mix well. Add artichoke hearts, olives, tomatoes and parsley, tossing all ingredients together.
    Add quinoa and wild rice and fluff with a fork. Sprinkle with pine nuts and feta cheese.
    This salad can be prepared in advance; add the pine nuts and feta cheese at time of serving.

    Serving Suggestion:
    Add other vegetables such as chopped roasted bell peppers, sliced mushrooms, cucumbers, red, white or green onions, grated carrot, lettuce, shelled edamame (green soybeans), garbanzo beans, lentils or other dried, cooked beans.
    Add grilled or poached chicken, or seafood such as crab, shrimp, scallops or sardines.

    Nutrition at a Glance (per Serving)

    Calories: 200
    Total fat: 15g
    Saturated fat: 3g
    Total carbohydrate: 11g
    Dietary fiber: 2g
    Protein: 6g

    This salad combines a small amount of wild rice and quinoa for a wonderful texture when mixed with vegetables. It can be served warm or at room temperature. Cooked chicken or seafood such as crab, shrimp or scallops can be added to make it a complete meal.

    Quinoa (pronounced “KEEN-wah”) is considered a “super” grain, since it contains more high-quality protein than most other grains. An ancient grain, it fits into our modern lifestyle especially because it cooks in about 15 minutes. Quinoa must be rinsed well before cooking to remove any residue of saponin, a bitter coating that protects the grain from birds and insects when it is growing. Quinoa, like rice, is cooked with a ratio of one part grain to two parts water, but with cooking, quinoa increases three to four times in volume.



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    Oven "Fried" Zucchini Sticks

    Crispy Baked Zucchini Fries Prep Time: 10 minutes
    Cook Time: 15-18 minutes(Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    Olive Oil
    1/2 c. grated parmesean, romano or asiago cheese
    1/2 c. panko bread crumbs or *substitute (see below)
    1 tbsp. Italian seasoning
    1 whole egg or 2 egg whites
    1 1/2 lbs. zucchini, cut in half and into 3 inch sticks

    Directions

    Preheat oven to 450. Cover a large baking sheet with parchment paper and coat with olive oil. Combine cheese, bread crubms and seasonings in a bowl. Dip zucchini in eggs and then dip in bread crumb mixture. Place on baking sheet and bake for 10 minutes. Turn the zucchini and bake until golden and tender, about 5-8 more minutes. Serve hot.
    *You can subsitute 1/2 c. whole wheat flour or almond flour plus 2 tablespoons unrefined corn meal for the bread crumbs.



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    Parsley Mint Drizzle

    Parsley Mint Drizzle Prep Time: 5 minutes
    Cook Time: N/A (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    1 cup tightly packed fresh parsley leaves
    1/2 cup tightly packed fresh mint leaves
    2 tablespoons freshly squeezed lemon juice
    1 tablespoon water
    1/4 teaspoon salt
    1 teaspoon maple syrup
    1/4 cup extra virgin olive oil
    1 tablespoon water (if desired)

    Directions

    Combine all ingredients in food processor or blender and process until blended. For a thinner drizzle add additional tablespoon of water and process again. You may need to add a pinch of salt. Store in an airtight container in the refrigerator for up to 5 days.
    Variation:
    For a Latin or Asian Flavor, substitute cilantro for the parsley.
    Adapted from Rebecca Katz,The Longevity Kitchen

    Nutritional Information

    1 tablespoon contains:
    60 calories
    7 grams of fat
    1 gram of carbohydrate



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    Pasta Salad with Smoked Salmon

    Pasta Salad with Smoked Salmon Prep Time: 15
    Cook Time: 15 (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    4 ounces dry pasta* (bowties, shells, wagon wheels, penne, etc.)
    1 tablespoon extra virgin olive oil
    1 cucumber, peeled and sliced
    1 or 2 green onions with tops, thinly sliced
    ¼ cup fresh dill, finely chopped, plus 1 or 2 sprigs for garnish
    8 ounces smoked salmon,** flaked into bite-sized pieces
    1 green bell pepper, julienned, for garnish
    8 to 12 cherry tomatoes, halved, for garnish

    Dressing:
    ½ cup low-fat sour cream
    2 tablespoons mayonnaise or yogurt
    1 tablespoon fresh lemon juice
    1 teaspoon capers (optional)

    Method

    Boil water in a large pot. Add pasta and cook until “al dente” (Italian for “to the tooth,” or cooked until still slightly firm), approximately 8 to 10 minutes. Drain and rinse with cold water. Transfer to a serving bowl and toss with the olive oil until pasta is coated. Cover and chill. Make the dressing by combining the sour cream, mayonnaise and lemon juice and mixing until blended. Add the capers and stir. In a medium-sized bowl, combine the cucumber, green onions, dill and smoked salmon, reserving a few flakes of salmon to use as a garnish. Mix the cooled pasta with the salmon and vegetables. Add the dressing and toss lightly. Garnish the salad with the bell peppers, tomatoes, reserved flaked salmon and dill sprigs.


    This recipe contains salmon, which is higher in healthy omega-3s and lower in mercury than tuna, although tuna, sardines or other fish can be substituted.

    When shopping for salmon, look for fish that is wild instead of farm-raised, because the wild fish are eating their natural diet, which yields the most nutritional value.Farm-raised fish eat fortified food to make them grow faster and bigger; coloring is added to their feed to produce a brighter pink color. The farmed fish often need antibiotics to protect them from disease since they are living in an overcrowded and closed environment.

    Canned salmon, a convenient food with surprisingly good flavor, is often wild salmon; check the label and look for “wild” or “line caught.” As an added benefit, some brands of canned salmon contain the bones, which are a great source of calcium. The bones are very soft, safe and easy to eat.

    *The amount of pasta (1 ounce) is half of a typical serving. One ounce of pasta provides approximately 20 grams of carbohydrate. You can substitute a lower-carbohydrate pasta and increase the portion size; or, add more vegetables and leafy greens to the dish for more bulk. Another suggestion is to substitute canned white beans for the pasta. Always drain and rinse canned beans before using them.

    ** Purchase smoked salmon that is made with natural wood smoke. Natural wood-smoked salmon is preferred because it contains no added sodium and has none of the chemicals used to create the artificial smoke flavor.



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    Quick And Easy Fiesta Salad

    Fiesta Salad Prep Time: 20 min
    Cook Time: 5 min( Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    ½ cup cooked corn (fresh or frozen); or 1 small ear of corn, boiled, kernels removed from the cob*
    1 8- to 10-ounce jar roasted red peppers or 2 fresh red peppers, roasted, peeled, seeded and chopped**
    ¼ cup chopped cilantro (½ bunch cilantro, stems removed and chopped)
    ¼ cup chopped red onion
    ¼ cup olives, cut in half
    ½ avocado, cut into small chunks
    Optional: lettuce, mixed leafy greens or spinach

    Method

    Place all ingredients except the avocado in a large bowl and toss.
    Carefully mix in chopped avocado.
    If you wish, serve on top of the lettuce or mix the leafy greens and spinach into the salad.

    Nutrition at a Glance per serving (for ¼ recipe)

    Calories: 95
    Total fat: 5g
    Saturated fat: 0.5g
    Total carbohydrate: 10g
    Dietary fiber: 2g
    Protein: 2 g

    * To cut kernels off of a cooked ear of corn: After it cools, stand the ear of corn on end in a deep wide bowl. With a large, heavy, knife, cut in a strip from top to bottom down one side of the cob, cutting close to the cob. Rotate cob and repeat, shearing off all the kernels.

    ** Roast the peppers by placing them directly on an open gas flame, turning them frequently with tongs until all sides are charred black, 7 to 10 minutes. (Alternately, the peppers can be roasted under the broiler or grilled on a gas or charcoal grill.) Place the peppers in a plastic or paper bag and cool for 10 to 15 minutes. Peel the peppers, remove the seeds and the stems and chop.

    To turn this side dish into a satisfying entrée, top with some chicken or fish, cheese or tofu. Beans add flavor, protein and loads of fiber along with more carbohydrate. You can also add tomatoes, cucumber, zucchini, olive oil, salt, pepper, cumin or cayenne pepper, jalapeno or other hot peppers, lime or lemon juice.



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    Red Cabbage Slaw

    Red Cabbage Slaw Prep Time: 15 minutes
    Cook Time: N/A (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    The red and purplish pigments in raw cabbage are a source of Anthyocyanins which are powerful antioxidants beneficial for our cardiovascular system and our brain. Red cabbage also contains sulfur which is a necessary component of keratin to assist with healthy skin, hair and nails. Additional nutrients in red cabbage include potassium, vitamin C and fiber.

    Ingredients

    3 cups shredded red cabbage (~ ½ head cabbage)
    1 cup grated apple (~ 1 large your choice of apple)
    ¼ cup finely chopped or grated red or yellow onion (~1/2 med onion)
    ¼ to ½ cup coarsely chopped walnuts (roasted or raw)
    3 Tablespoons dried cranberries
    ¼ cup apple cider or raspberry vinegar
    1 Teaspoon mustard
    2 Tablespoons walnut or olive oil
    1 Teaspoon honey, sugar or fruit preserves

    Variations:

    Add yogurt, sour cream, goat cheese or feta cheese for a more filling and creamy slaw.
    Other types of nuts: pecans, pistachios, almonds…
    Other types of dried fruit: apricots, dates, figs…
    Blend red cabbage with green cabbage; add carrots…

    Method

    In large bowl, mix together shredded cabbage, apple, onion, walnuts and cranberries.Add in mustard, vinegar, oil and sweetener. Mix well to combine.
    Optional: Mix in red cabbage slaw, carrot slices, avocado, and kale. Add in vinegar, oil, and spices. Mix well to combine.



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    Roasted Potatoes

    Roasted Potatoes Prep Time: 15 min
    Cook Time: 40 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Makes 4 servings

    Ingredients

    1 pound potatoes (any mixture of red, white, Yukon gold and sweet potatoes) washed, scrubbed and cut into bite-sized pieces
    1 medium onion, peeled and sliced into ¼-inch rings
    2 tablespoons olive oil
    1 to 2 tablespoons finely chopped fresh rosemary
    Salt and freshly ground pepper
    Rosemary sprigs for garnish (optional)

    Method

    Preheat oven to 425°.
    Place potatoes in a bowl and toss with the olive oil and chopped rosemary.
    Arrange in a single layer in a shallow roasting pan or sheet pan and roast until tender when pierced with a fork, 30 to 40 minutes, depending upon the size.
    Stir the potatoes a few times while cooking so that they brown evenly. Season with salt and pepper. Garnish with rosemary sprigs.

    Nutrition at a Glance

    Calories: 120
    Total fat: 7g
    Saturated fat: 1g
    Cholesterol: 0mg
    Total carbohydrate: 14g
    Dietary fiber: 2g
    Protein: 1g

    Substitute other root vegetables such as carrots, parsnips or beets for some of the potatoes. Cubes of butternut or other hard winter squash can also be added.



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    Special Summer Pesto

    Pesto Prep Time: 10 min
    Cook Time: 0 min(Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Makes about 2 cups or 4 servings

    Ingredients

    2 cloves garlic
    ¼ cup fresh basil leaves
    ¼ cup parsley
    3 cups greens such as spinach, kale, chard or beet greens, roughly chopped
    ¼ cup grated parmesan cheese
    ¼ cup pine nuts or chopped walnuts, lightly toasted
    ¼ teaspoon salt
    2 small or 1 medium tomato cut in rough pieces
    1 tablespoon olive oil
    Optional:
    ½ cup tofu or mayonnaise

    Method

    Blend all ingredients except the tomatoes in a food processor or blender.
    Add the tomato pieces and olive oil and process until it is a sauce.
    Add tofu or mayonnaise and blend well if you want a “creamy” pesto.

    Serving Suggestions:

    Most people eat pesto as a sauce for pasta; you can use regular or lower-carbohydrate pastas. Remember to cook your pasta only until it is “al dente.” Try mixing a small portion of tortellini with a big helping of roasted vegetables and a dollop of pesto sauce.
    Mix some pesto with cooked white beans or hummus (Middle Eastern dip made with garbanzo beans and sesame paste).
    Fill raw or pre-cooked bell peppers halves with pesto.
    Toss cooked vegetables with some pesto and wrap in a warm tortilla.
    Serve pesto as a sauce for fish or shrimp. (See Prawns with Pesto Sauce.)
    Use pesto as a spread for a warm sandwich of roasted chicken or vegetables.
    Pesto makes a tasty and colorful sauce for pizza, alone or mixed with tomato sauce.
    Use pesto as a dip with whole grain crackers or cooked or raw vegetables.

    Nutrition at a Glance (per serving)

    Calories: 120
    Total fat: 10g
    Saturated fat: 2g
    Total carbohydrate: 4g
    Dietary fiber: 2g
    Protein: 6g



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    Steamed Winter Vegetables with Peanut Sauce

    Steamed Winter Vegetables Prep Time: 5 min
    Cook Time: 5 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Winter vegetables include the cruciferous vegetables that are known to reduce risk of cancer. Some of the familiar crucifers are broccoli, cabbage, bok choy, kale, collards, cauliflower and brussels sprouts.
    Spinach is another cool-weather crop and a great source of iron, magnesium, vitamin C and plant sources of vitamin A called carotenoids that are powerful antioxidants. The winter squashes (butternut, acorn, turban, kabocha, kuri and the like) are also good sources of vitamin A, but they are starchy vegetables with 15 grams of carbohydrate per half-cup serving rather than 5 grams like many less-starchy vegetables. For this recipe, you can use any mixture of these winter vegetables.
    Peanut sauce is a good way to entice many picky eaters to eat their vegetables, and it's a nice change from traditional cheese or white sauces.

    Ingredients

    Steamed Winter Vegetables
    ½ pound fresh or frozen broccoli and cauliflower (about 3 cups)

    Peanut Sauce:
    ¼ cup creamy peanut butter (see above)
    2 tablespoons rice vinegar
    1 tablespoon soy sauce
    1 clove garlic
    ¼ to 1/3 cup water
    1/8 teaspoon cayenne pepper or red pepper flakes

    Optional:
    ¼ to ½ teaspoon grated fresh ginger root

    Method

    Prepare vegetables by washing and cutting into bite-sized pieces of flowerets and stems. Or, the vegetables can be trimmed and cooked in large clusters. Cook by steaming in a large pot or microwave until the broccoli is a vibrant green and the vegetables are tender. To prevent the vegetables from overcooking and losing the bright green color, place them in a colander and quickly rinse with ice-cold water immediately after cooking.
    To make sauce, mix all ingredients except water together in a small saucepan; pour in ¼ cup of water and mix with a wire whisk. Add additional water, if needed, for the desired texture. Heat until warm.
    Pour sauce over vegetables or serve on the side.
    Peanut sauce can easily be made into peanut dressing and peanut dip by mixing more liquid such as broth, cooking liquid from vegetables, lemon or lime juice, coconut milk, vinegar, soy sauce and water. The peanut sauce can be stored in the refrigerator for up to two weeks.

    Nutrition at a Glance

    (per serving)
    Calories: 110
    Total fat: 8g
    Saturated fat: 1.5g
    Total carbohydrate: 6g
    Dietary fiber: 2g
    Protein: 6g

    About Peanut Butter:

    Choose peanut butter made from nothing but peanuts, with or without added salt (sometimes labeled “natural”). Peanut butter is best if it does not contain any added sugars and no hydrogenated fats. Lower-fat peanut butter is available, but it contains artificial additives.

    Each tablespoon of peanut butter has 94 calories, 4 grams of protein, 3 grams of carbohydrate, 1.5 grams of fiber and 8 grams of fat; only 1.5 grams of that is saturated fat. The fat in peanut butter is a healthier unsaturated plant fat, primarily monounsaturated. Peanut butter also contains significant sources of niacin, a B vitamin, plus vitamin E and magnesium.


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