Meal Planning & Recipes
- Roasted Sweet Potato and Apple Salad
- Savory Pumpkin Hummus
- Vinaigrette Dressing
- Baby Greens with Mango & Marinated Onion
- Baked Kale Chips
- Bean Soup with Kale
- Grilled Caesar Salad
Makes 4 servings
- 2 large sweet potatoes, peeled and cubed
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper
- 3 Tablespoons apple juice
- 1 Tablespoon olive oil
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon Dijon mustard
- 1 Tablespoon honey
- 2 teaspoons snipped fresh chives
- 1 medium Gala apple, cored and chopped (about 1 cup)
- ½ cup chopped celery
- ¼ cup sliced red onion
- lettuce leaves
Preheat oven to 450°F. Arrange sweet potatoes in single layer on baking sheet. Spray with nonstick cooking spray; season with ¼ teaspoon, salt and pepper. Roast 20-25 minutes or until potatoes are tender, stirring halfway through. Cool completely.
Meanwhile, whisk apple juice, oil, vinegar, mustard, honey, chives and remaining ¼ teaspoon salt in small bowl until smooth and well blended.
Combine sweet potatoes, apple, celery and onion in medium bowl. Drizzle with dressing; gently toss to coat.
Arrange lettuce leaves on 4 serving plates. Top evenly with sweet potato mixture.
Calories 133, Total Fat 4 g, Saturated Fat 1 g, Protein 1 g, Carbohydrate 26g, Cholesterol 9mg, Fiber 3 g, Sodium 400 mg.
Makes 1½ cups (about 12 servings) - 2 Tablespoons per serving.
- 1 can (15 ounces) solid-pack pumpkin
- 3 Tablespoons chopped fresh parsley
- 3 Tablespoons tahini*
- 3 Tablespoons fresh lemon juice
- 3 cloves garlic
- 1 teaspoon ground cumin
- ½ teaspoon salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon ground red pepper
Combine pumpkin, parsley, tahini, lemon juice, garlic, cumin, saltblack pepper and red pepper in food processor or blender; process until smooth. Cover and refrigerate at least 2 hours to allow flavors to develop.
Sprinkle with additional ground red pepper, if desired. Serve with assorted vegetable sticks or pita chips.
Calories 38, Total Fat 2 g, Saturated fat 0 g, Carbohydrate 4 g, Cholesterol 0 mg, Sodium 101 mg
*Tahini is a paste made from ground sesame seeds; it is available in grocery stores in the Asian aisles.
Use on any tossed green salad. Serves 4.
- 1 Tbsp. wine vinegar
- 1 Tbsp. lemon juice
- 1 Tbsp. Dijon mustard
- 1 Tbsp. fresh chives, chopped
- Salt & pepper to taste
- 7 Tbsp. almond oil (or walnut oil)
Combine the first five ingredients in a small jar. Shake well.
Pour into a small bowl and slowly whisk in oil.
Recipe courtesy of www.yummly.com
- 1/2 very thinly sliced red onion
- 1/3 cup red wine vinegar
- Kosher salt and freshly ground black pepper
- 2 Tbsp. plain seasoned rice vinegar
- 2 Tbsp. canola or grapeseed oil
- 2 Tbsp. extra-virgin olive oil
- 8 oz. baby lettuce greens, well washed and dried
- 2 medium size mangos, peeled, pitted and finely diced (about 2 cups)
In a small bowl, combine the onion and red wine vinegar with a little salt and pepper.
Set aside for at least 20 minutes or up to 90 minutes.
In a small bowl, combine the seasoned rice vinegar, canola or grapeseed oil, and the olive oil. Just before serving, generously season the greens with salt and pepper, whisk the dressing and toss the greens with just enough of the dressing to lightly coat. Divide the salad among six or eight large salad plates. Drain the onion. Arrange the onions and mangos over the greens. Serve immediately.
Calories per serving:
110, Saturated Fat: 1 g, Carbohydrate: 11 g, Sodium: 150 mg, Cholesterol: 0 mg,
Fiber: 2 g.
- 1 bunch kale
- 1 Tbsp. olive oil
- 1 tsp. Mrs. Dash salt free seasoning
Preheat an oven to 350°F. Line a noninsulated cookie sheet with parchment paper.
With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite-size pieces.
Wash thoroughly, dry kale with a salad spinner or paper towels.
Drizzle kale with the olive oil and sprinkle with seasoning.
Bake until the edges brown but not burn, 10 to 15 minutes.
- 1 tablespoon olive oil
- 8 large garlic cloves, crushed
- 1 medium onion, diced
- 4 cups chopped raw kale
- 4 cups low-fat, low-sodium chicken or vegetables broth
- 2 (15 oz.) cans white beans or navy beans, undrained
- 4 plum tomatoes, chopped
- 2 teaspoons dried Italian herb seasoning
- Salt & pepper to taste
- 1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; sauté until soft. Add kale and sauté, stirring until wilted.
Add 3 cups of broth, 2 cups of beans and all of the tomato, herbs, salt and pepper. Simmer 5 minutes.
In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes.
Ladle into bowls, sprinkle with chopped parsley.
- 2 garlic cloves
- 3 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 3/4 cup, plus 3 tablespoons olive oil
- 1/2 cup freshly grated Parmesan, plus shaved Parmesan for serving
- 3 heads romaine hearts, sliced lengthwise in 1/2
- Salt and freshly ground black pepper
Preheat grill to medium heat.
In a blender, combine the garlic, lemon juice and Dijon mustard. Drizzle in 3/4 cup olive oil to emulsify. Add the Parmesan and pulse. Gently toss the hearts of romaine in remaining olive oil and season with salt and pepper. Grill for 2 minutes, until grill marks appear and the romaine becomes wilted.
Remove the lettuce to a cutting board and cut into 2-inch wide strips. Place in a bowl and drizzle with the dressing. Toss to coat and serve warm. Garnish with the shaved Parmesan.
Yield: 4-6 servings