Recipes

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Recipe: Caribbean Seafood Chowder

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This chowder is vibrant, with a warm predominant ginger flavor, just enough spice, and a hearty tomato broth. If you can find conch meat, it really is amazing, but shrimp also produces a delicious soup. Note that conch meat needs to simmer for the whole hour to become tender. If using shrimp, you’ll just add it at the end.  Serves 2 (Large servings) Ingredients:   1 teaspoon olive oil 1 carrot, finely chopped … Read more

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Recipe: Calamari with Tomatoes & Herbs

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This recipe can be made with either parsley or basil, but if you’ve got both herbs handy, use both.  If you enjoy its briny flavor, a teaspoon of anchovy paste stirred into the sauce along with the herbs is an amazing addition to this recipe. Serves 4 Ingredients:   1 can no-salt-added diced tomatoes 1 plum tomato, chopped 3 cloves garlic, minced ½ cup finely chopped sweet onion 1/3 cup minced herbs (parsley, basil… Read more

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Recipe: Butternut and Roasted Garlic Soup

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Serves 6 (5-7 cups depending on water added) Ingredients:   Olive oil spray 1 butternut squash, about 2 lbs 1 head garlic 4 cups vegetable or chicken broth (or 4 cups water + 4 tsp Better than Bouillon) Salt and pepper to taste How to:   Preheat oven to 425°F and line a baking sheet with foil. Slice tops off each clove of garlic, leaving the head intact. Drizzle cut surface lightly with oil… Read more

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Recipe: Buffalo Shrimp Salad

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Serves 1 Ingredients:   4 ounces frozen cooked shrimp 2 tablespoons buffalo wing sauce 2 cups baby spinach ½ cup red bell pepper, chopped  1/3 cup red onion strips ½ ounce blue cheese crumbles  How to:   Place shrimp in a small pan over medium heat and cook until thawed and hot. Turn off heat and toss with buffalo sauce.  Place spinach, red pepper and onion on a plate. Top with shrimp and… Read more

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Recipe: Bruschetta Chicken

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This recipe is a fabulous way to use tomatoes and basil in the summertime, when they’re at their peak. It’s also incredibly easy and pleases just about everyone. Serves 2 Ingredients:   1 large tomato, chopped 1 large garlic clove, crushed or minced 2 teaspoons extra virgin olive oil 1 teaspoon balsamic vinegar 1/8 teaspoon salt 10 large basil leaves, chopped  2 (5 ounce) chicken breasts How to:   In a medium bowl, combine… Read more

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Recipe: Black Bean Burger Fajita Salad

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Fajita vegetables, black beans, avocado and cheese make this a Tex-Mex delight that’s satisfying and nutritious, without all the grease of a burrito or fajita entrée. You can make your own black bean burgers or use a frozen option such as Morningstar Farms, for convenience.  Serves 1 Ingredients:   Cooking spray ¾ cup bell pepper strips (frozen or fresh) ¼ cup chopped onion 2 white mushrooms, sliced Salt Chipotle powder 2 cups baby… Read more

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Recipe: Beefy Stuffed Poblanos

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This recipe works perfectly with ground beef or with vegetarian frozen crumbles. I love it both ways.    Makes 3 large servings (2 halves each)   Ingredients: 3 large poblano peppers 1¼ cups fat free canned refried beans 1 pound extra-lean ground beef (or 12 oz vegetarian crumbles)  ½ cup salsa (hot, medium or mild) ¾ cup shredded low fat mozzarella cheese (3 ounces)  How to:   Preheat oven to 350°F. Line a… Read more

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Recipe: Beef - Vegetable Ragu over Spaghetti Squash

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Serves 3 Ingredients:   1 medium spaghetti squash 2/3 pound lean ground beef 4 cloves garlic 1 cup sliced mushrooms 1 zucchini, cubed ½ yellow onion, chopped 1 (14 ounce) can diced tomatoes ½ teaspoon dried basil ½ teaspoon red pepper flakes ¼ teaspoon salt 4 cups raw baby spinach How to:   Cut squash in half lengthwise and scrape out seeds. Wrap one half in a wet paper towel and microwave for 6… Read more

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Recipe: Beef Stew with Sweet Potatoes

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Substituting in sweet potatoes for white potatoes boosts nutrition content, and this stew also has more veggies than many beef stew recipes. This stew has a great nutrient profile for a post-workout meal. Serves 6 Ingredients:   2 pounds lean beef cubes  ½ teaspoon seasoned salt ½ teaspoon ground black pepper 3 cloves garlic, minced 2 teaspoons paprika 1 tablespoon Worcestershire sauce 12 oz (350 grams) peeled yam, 1-inch cubes 1½ cups beef broth… Read more

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Recipe: Beef and Bean Sauce

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Lean protein, complex carbohydrates and fiber make this a great sauce to pair with any vegetable and have an easy, complete meal. You can also make big batches of this sauce to freeze in containers and pull out on busy days when you want the convenience of not having to cook.  Servers 4 Ingredients:   1 teaspoon olive oil 1 pound extra-lean ground beef (96%)  1 cup chopped onion 3 garlic cloves, minced… Read more

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Recipe: Barley Raspberry Feta Salad

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Using some cooked grains atop a salad provides a boost of minerals and complex carbohydrates, plus they add a delightful chewy texture and soak up flavors from whatever dressing you enjoy. This salad pairs sweet raspberries with salty feta cheese, with just enough red onion for crunch. Not a fan of onion in salads? Swap it out for another crunchy ingredient like carrots, jicama, or celery.  Serves 2 Ingredients: 3 cups mixed salad… Read more

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Recipe: Baked Portobellos with Tomato

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  Servers 2   Ingredients:    Olive oil cooking spray 2 large Portobello mushroom caps (6-7 ounces total) 1 tablespoon balsamic vinegar 2 medium tomatoes, sliced ½ teaspoon dried basil ¼ teaspoon salt ¼ teaspoon garlic powder How to: Preheat oven to 400°F. Line a baking sheet with foil and coat with cooking spray.  Place mushrooms gills-up on baking sheet and mist with cooking spray. Drizzle each cap with ½ tablespoon balsamic vinegar… Read more

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Recipe: Autumn Stuffed Acorn Squash

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This is a quick dish, which utilized the microwave to cook the squash. If you have the time, you can also bake the squash at 375 degrees for about 30 minutes. If you aren’t a fan of acorn squash or want a lower carbohydrate meal, try using 2 large red bell peppers instead. Simply microwave the pepper halves for 90 seconds, without using any additional water. Variation: try adding walnuts or pecans in step… Read more

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Recipe: Asparagus and Blue Cheese Soup

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This creamy, rich-tasting soup gets a punch of flavor from blue cheese. But don’t be fooled by the taste, it’s quite low in both calories and fat. Enjoy this as a delicious starter or course to a meal; it’s particularly wonderful when paired with beef or steak.      Serves 2   Ingredients: 1½ cups chicken broth 1 ½ cups finely chopped cauliflower 12 asparagus spears, chopped (tips reserved) 1 garlic clove, chopped… Read more

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Recipe: Asian Chicken with Peanut Sauce

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Peanut sauce is savory, a little sweet, a little spicy, and of course, peanutty. This version gets a low-fat makeover by using peanut flour, but you can also use peanut butter if you don’t have peanut flour on hand. (I know it’s not exactly a staple in most people’s kitchens.) Broccoli slaw is pre-shredded broccoli, cabbage and carrots. You can find it near bagged salads in most grocery stores. It’s wonderfully effort-saving! Makes… Read more

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Recipe: Arugula and Walnut Stuffed Portobellos

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This recipe also works wonderfully with crimini (baby bella) mushrooms for delicious bite-sized appetizers. You’ll need about 8 ounces of criminis if you go that route. Simply prepare the filling and stuff as in the recipe below, and bake for the same length of time.    Serves 2   Ingredients: Olive oil spray 2 portobello mushrooms 1 cup baby arugula (not packed, about 1 ounce), chopped 3 walnut halves, minced 1 egg 1/8… Read more

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Recipe: Apricot, Basil and Goat Cheese Stuffed Chicken

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    Serves 4   Ingredients: Olive oil spray 4 skinless chicken breasts (about 1¼ lb total) 10 large basil leaves, shredded 4 dried apricots, finely chopped 2 ounces goat cheese 1/8 teaspoon salt (plus additional) 1/8 teaspoon black pepper (plus additional)   How to: Preheat oven to 400°F and line a baking sheet with foil. Coat foil with olive oil spray and set aside.  In a medium bowl, combine basil, apricots, goat… Read more

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Recipe: Arugula, Barley and Blackberry Salad

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This salad is packed with belly-filling, cholesterol-fighting fibre. The combination of textures in this salad is delightful: chewy barley, juicy berries, and crisp peppers and onions all complement each other wonderfully. Top with the dressing of your choice. I like to cook up big batches of barley to top salads like this one, or heat up with milk and cinnamon as a hearty hot cereal. For a complete lunch or dinner, add some protein… Read more

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Recipe: Antipasto Salad

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This recipe is a great one to have in your arsenal for busy times because it comes together quickly and provides delicious leftovers for several meals, which means finding a healthy lunch is one less thing on your to-do list! You can enjoy this flavorful antipasto on its own or serve as a side dish with grilled chicken. You can find roasted red peppers and pepperoncini in jars, sold near pickles and olives in most grocery… Read more