1.5 pounds of ground turkey, 85% lean
2 teaspoons vegetable oil
½ teaspoon salt
½ teaspoon ground black pepper
⅛ teaspoon red pepper flakes
½ teaspoon dried basil
½ teaspoon dried oregano
1 Tablespoon vegetable oil
1 medium onion, diced
½ teaspoon salt
2 – 28-ounce cans of tomato
2 small carrots, grated
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
3 large zucchini, peeled into long, wide strips
16 ounces ricotta
¼ teaspoon dried oregano
¼ teaspoon dried basil
¼ teaspoon ground black pepper
1. For the filling, preheat the skillet to 350⁰. Add the oil, and
the turkey to the pan, using a spatula to spread and break
up the turkey. Evenly sprinkle salt, pepper, red pepper
flakes, basil, and oregano over the meat. When fully
cooked and browned (internal temperature reaches 160⁰F),
remove from griddle and place in a separate bowl.
2. Turn the temperature on the skillet down to 250⁰F to start
building the sauce. Add the tablespoon of oil and the diced
onions to the pan and sprinkle with the salt. Gently sweat
the onions on low heat until translucent. Add the garlic and
carrots and cook until softened. Add the canned tomato,
oregano, and basil. If the tomatoes are whole, buzz with
the immersion blender until smooth.
3. Continue simmering the sauce while you build your
rollatini. To finish the filling, combine the turkey with
ricotta, oregano, basil, and black pepper and mix well.
4. Arrange 2 or 3 zucchini strips, depending on the size of
zucchini, in an “L” shape so that the pieces overlap and
form a corner.
5. Place 2 heaping spoonfuls of filling where the strips
overlap and fold the strips over the filling to create a
package. Flip the package over and continue folding the
strips in alternating order, flipping the package over, until
the strips are all wound up and the filling is inside.
6. When all of the packets are rolled, submerge them in a
single layer in the sauce and simmer until the zucchini is
cooked (it will become more translucent) and the filling is
hot. If the sauce doesn’t cover all of the packages, flip
them halfway through with tongs.
7. Serve hot and finish with parmesan cheese, if available.
½ purple cabbage, thinly sliced
2 to 3 medium carrots, thinly peeled into strips
½ red bell pepper, thinly sliced into strips
½ yellow bell pepper, thinly sliced into strips
1 – 8 ounce can water chestnuts, thinly sliced
1 can baby corn, cut into small pieces
1 bunch of scallions, thinly snipped on a diagonal
1 bunch cilantro, stems removed and discarded
1 package egg roll wrappers
2 Tablespoons vegetable oil
For the sauce:
2 Tablespoons fresh ginger, peeled and grated
½ cup soy sauce
2 Tablespoons apple cider vinegar
1 Tablespoon chopped scallion
1 Tablespoon cilantro leaves, chopped
Red pepper flake, to taste
Salt and pepper, to taste
1. Wash and prepare vegetables, keeping them separate
until you’re ready to build spring rolls. While preparing
scallions and cilantro, reserve 1 Tablespoon of each for the
2. To make the sauce, mix together ginger, soy sauce, apple
cider vinegar, scallion, and cilantro and whisk to combine.
Taste and season with salt and pepper, if needed. Add red
pepper flakes if a spicy sauce is desired.
3. Arrange the wrapper in a diamond front of you. Layer a few
pieces of cabbage, a two or three strips of carrot, two or
three slices each of yellow and red pepper, a few pieces of
water chestnuts, a few pieces of baby corn, a sprinkle of
scallion pieces and about five cilantro leaves onto the
center of the wrapper. Take care to not overfill or it will be
too bulky to roll.
4. With both hands, fold the right and left corners onto the
vegetable mixture. Using your thumbs, roll the bottom
corner ¾ of the way to the top. Dip your finger into some
water and moisten the top corner so that the wrapper
sticks together. Continue rolling the bottom corner around
the vegetable mixture until you have a small cylinder roll.
Repeat until no wrappers remain.
5. Heat vegetable oil in a griddle or skillet. Carefully place
rolls seam side down into the griddle and cook until brown.
Periodically rotate the rolls so that all sides cook evenly.
6. Serve warm with dipping sauce on the side.
1 bag frozen mixed berries or 1 pint each fresh blueberries,
raspberries, and blackberries.
2 cups oats
¼ cup flaxseed
1 cup unsweetened coconut flakes
1 cup pepitas or sunflower seeds
½ teaspoon cinnamon
3 Tablespoons oil
3 Tablespoons honey
4 ounces plain, low-fat yogurt
2 Tablespoons prepared berry compote
2 Tablespoons prepared granola
1. Set the griddle to 350⁰ F.
2. Place mixed berries into a small metal bowl and place
the bowl on the hot griddle. Allow to cook, stirring
occasionally, until the berries have released liquid and
liquid has reduced slightly, about 25 minutes. Take
care to use a towel or pot holder when handling the
3. Carefully remove bowl from heat and allow the berries
to cool fully.
1. Set the electric skillet to 350⁰ F.
2. Heat the oil and then add the oats and flax seeds,
3. Toast until the oats start to brown, and the flaxseeds
4. Turn down to 300⁰ and add the coconut, pepitas, and
cinnamon, stirring to combine.
5. Add the honey. Stir well and set in a separate bowl to
cool. Serve warm or at room temperature or layered in
a delicious parfait!
1. Scoop ¼ cup of yogurt into the bottom of a, preferably,
clear cup. Top yogurt layer with one Tablespoon of berry
compote and one Tablespoon of granola.
2. Dollop another ¼ cup of yogurt on top and top with one
more Tablespoon each of granola and compote.
8 – 8-inch whole grain flour tortilla
2 Granny Smith apples, sliced thinly
2 cups cooked chicken, cubed or shredded
2 cups shredded cheddar cheese
1. Lay tortilla flat in a non-stick skillet over low heat. Sprinkle 1⁄4 cup of shredded cheese over the entire tortilla. On only half of the
tortilla lay out 1⁄4 cup of cooked chicken and top with sliced
apple from about a quarter of an apple.
2. Keep open-faced until the cheese melts and then fold the half
with no filling over the chicken and apples.
2 medium carrots, peeled and diced
1 medium onion, roughly chopped
1 stalk celery, roughly chopped
4 cloves garlic, smashed and roughly chopped
10 large plum tomatoes roughly chopped
1 Tablespoon dried oregano
1 Tablespoon dried basil
1 teaspoon red pepper flakes (or more, if preferred)
1 Tablespoon salt
1 teaspoon black pepper
3 Tablespoons olive oil
1 cup water, plus more, if needed
4 to 5 large zucchini
1 teaspoon salt
1 teaspoon pepper
1 Tablespoon olive oil
¼ cup of water
1. Heat olive oil in a large pot or skillet on medium heat.
2. Add onions and carrots to the skillet and sauté for about 5 to 7 minutes. Add the celery, garlic, oregano, basil, red pepper flakes, salt and pepper. Stir well and cook for another 4 to 5 minutes.
3. Add tomatoes and half of the water and cook down on medium low for at least 20 minutes, stirring frequently. Add extra water if mixture looks too thick or water has evaporated quickly. (You can start with the zucchini pappardelle during this step)
4. Transfer mixture to a container or bowl with high sides. Using an immersion blender, blend tomato sauce to break up chunks and blend to desired consistency.
1. Wash zucchini and trim off the blossom end (you want to keep the stem as a handle for peeling strips).
2. Using a peeler and a cut glove on the hand holding the zucchini, peel off the skin and discard.
3. Hold the zucchini flat against the cutting board and carefully peel long, wide strips to create a zucchini “noodle” or zoodle. Continue peeling strips until you can see the seeds. Flip the zucchini over so that you can utilize the flat surface and continue peeling on all sides until you see seeds.
4. Repeat until you have a big pile of zucchini noodles and discard the seed cores.
5. Heat 1 tablespoon of olive oil in a skillet. Add zoodles, salt and pepper to the skillet with a splash of water. Sauté for 3 to 5 minutes, covering for a minute or so, until tender.
6. In the last minute, add tomato sauce to the skillet to toss together and heat the sauce through. Serve hot with a sprinkle of Parmesan cheese.
3 tablespoons oil
1/4 cup green pepper, sliced thinly
1/2 cup onion, sliced thinly
2 cup spinach
1 cup zucchini, shredded
Salt and pepper, to taste
Wash the spinach thoroughly – it can be very sandy!
Heat the oil until hot but not smoking. Add the onion and a little bit of salt to draw out the moisture. Sweat the onion until translucent.
Add the green pepper and zucchini, cook until turning less opaque. Season lightly with salt and pepper, stirring to distribute. Add the spinach and stir in until it wilts.
Form the veggies into 3 inch diameter circles, and then push out an egg-sized hole in the middle.
Crack the eggs into the holes, and cook until the bottom layer of the egg is white.
Carefully flip each nest over and cook until the whites are firm. Finish with a little more salt and pepper on top of the egg.
3 cups water
3 cups of milk
3 cups of oatmeal (uncooked)
1/2 teaspoon salt
Additional toppings, to be divided among 6:
Cinnamon, ground ginger, cloves
3 apples, washed, cored and diced
3 bananas, peeled and sliced
1 cup raisins
1 cup flaked coconut
1 cup walnuts
1 cup dried fruit (raisins, cranberries, apricots, your choice!)
6 teaspoons brown sugar
1. Combine oatmeal, milk and water in a saucepan, and bring to just short of boiling.
2. Reduce heat, and cook for five minutes, stirring occasionally.
3. Serve in individual bowls with additional toppings, if desired.
4. Remember that these are garnishes; there should not be more topping than oatmeal.
2 tablespoons olive oil
2 pounds skinless, boneless chicken thighs
1 large onion, finely chopped
2 garlic cloves, minced
2 teaspoons ground cumin
½ teaspoon dried oregano
1 to 2 - 4.5-ounce cans chopped green chiles, undrained
2 - 15.5-ounce cans cannellini beans, undrained
1 - 14-ounce can fat-free, less-sodium chicken broth
1 teaspoon hot pepper sauce
1 cup (4 ounces) shredded Monterey Jack cheese
½ cup chopped fresh cilantro
1 scallion, chopped
1. Heat olive oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper and add to pan. Cook for 10 minutes or until browned, stirring frequently.
2. Remove chicken from the skillet and add onion to pan. Sauté for 5 minutes or until tender, stirring frequently, and then add garlic and sauté for 2 more minutes.
3. Stir in cumin and dried oregano and sauté 1 minute. Stir in green chiles and reduce heat to low; cook for 10 minutes.
4. Dice the chicken and add it back to the pot with water, cannellini beans, and broth and bring mixture to a simmer. Simmer for 10 minutes or until mixture starts to thicken.
5. Stir in hot sauce and cheese. To serve, ladle 1 cup of chili into a bowl; sprinkle with cilantro and scallions.
2 tablespoons oil
1 small onion, diced
2 cloves garlic, minced (or 4 tsp. jarred garlic)1 teaspoon cumin
1 tablespoon chipotle in adobo sauce, pureed or minced
1 - 28oz can of Black Beans, low sodium if available
1 - 28oz can diced tomatoes, low sodium if available
2 cups water
1 cup corn, frozen
½ bag frozen collard greens
Juice of one lime
Salt and Pepper
1. Place a large pot on a burner over medium heat. Add the oil, onions and garlic and cook until translucent, stirring often.
2. Meanwhile, open the black beans and drain the liquid. Rinse the beans until the water runs clear.
3. Add the cumin and chipotles in adobo and continue to cook the mixture for another minute, stirring well.
4. Add the drained beans to the pot, along with the undrained can of tomatoes and two cups of water. Simmer on medium low for about 10 minutes to allow the flavors to combine.
5. Stir in the frozen corn and collard greens and cook for an additional 20 minutes.
6. Season to taste with salt and pepper and stir in lime juice
2 Tablespoons olive oil
6 Tablespoons low sodium soy sauce
1 Tablespoon cornstarch
1 cup dried apricots
1 cup hot water plus extra, if needed
1 small onion, diced
2-3 cloves garlic, minced
1 tablespoon ginger, grated
1 head broccoli, cut into small florets
2 medium carrot, sliced into half moons
1 bunch asparagus, cut into small pieces
1 - 8 ounce can water chestnuts, sliced
½ head napa cabbage, roughly chopped
1 cup frozen peas
1. Place dried apricots in a quart container or another container with tall sides to reconstitute in hot water. Let sit while preparing vegetables.
2. Wash and prepare all vegetables by slicing into desired sizes or into bite-sized pieces.
3. Once apricots are rehydrated, use an immersion blender to combine cornstarch, soy sauce and apricots to make sauce.
4. Using an electric skillet or wok, sauté onion, garlic and ginger in olive oil on medium heat until fragrant.
5. Turn skillet up to high and add broccoli and carrots, sautéing for 3-4 minutes.
6. Add asparagus pieces and water chestnuts and sauté an additional 2 minutes.
7. Add cabbage and peas and sauté an additional 2 minutes.
8. Add sauce, stirring to coat all vegetables. If it looks fairly thick, add a dash of water to ensure it covers all of the vegetables. Allow the mixture to come to a boil and then reduce heat to simmer until thickened.
9. Serve as is or over brown rice, if desired.