Low Fat Recipe Good source of Vitamins.

Ingredients:

3 large sweet potatoes, peeled and cut in cubes
4 tablespoons pecans
2 tablespoons unsalted butter
1 tablespoon brown sugar substitute
1 teaspoon ground cinnamon

Instructions:

Place the cubed sweet potatoes in a large saucepan. Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat. Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender. Drain the potatoes thoroughly. Place a skillet over low heat. Add the butter and allow it to melt completely. Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily. Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute. Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1/2 cup

Per Serving
Calories 172
Carbohydrate 33 g
Fat 4 g
Saturated Fat 1 g
Fiber 3 g
Protein 2 g
Sodium 17 mg

Healthy Vegetable and Chicken Curry
Serves 4

Ingredients:
lb (or more) chicken breast, cubed
2 carrots, sliced
1 potato, peeled and cubed
1/4 cup mushrooms, sliced
1 bunch of broccoli, cut in florets
3 tbsp curry powder (or according to taste)
1 tbsp soy sauce
1 tbsp corn starch
2 cups skim milk
Pinch of salt
3 cloves of garlic, mined
Olive oil

Instructions:
Heat a splash of olive oil in a large skillet or wok. Add the minced garlic and soy sauce and stir-fry briefly. Then add the chicken and vegetables and stir for a few minutes. Stir in the curry powder, corn starch, milk and season. Keep on stir-frying until the chicken is cooked through and no longer pink inside.

Enjoy immediately with rice noodles or basmati rice.

cup sesame seeds
16oz bow tie pasta
1/3 cup vegetable oil
1/3 cup rice vinegar
1 tsp sesame oil
1/3 cup soy sauce
3 tbsp white sugar
tsp ground ginger
tsp black pepper
3 cups cooked chicken breast, shredded
1/3 cup fresh cilantro, chopped
yellow bell pepper, cut in strips
red bell pepper, cut in strips
1/3 cup green onions, chopped

Method:

Heat a little pan over medium heat and add sesame seeds. Stir constantly and cook until toasted. Be careful not to burn them! Set aside.

Boil pasta according to package instructions until al dente. Drain finished pasta and rinse under cold water. When cool, place into large serving bowl.

Blend vegetable oil, soy sauce, vinegar, sesame oil, sugar, sesame seeds, ginger and pepper. Add to pasta and toss gently. Mix in chicken, cilantro, green onions and bell peppers.

This makes a great and wholesome take-away lunch.

Low Cholesterol

Ingredients:

1 cup boiling Water
4 Green Tea with Mandarin Orange Flavor Tea Bags
1/2 teaspoon sugar substitute
1 ripe banana
1/2 cup ice cubes

Instructions:

Plate the tea bags in the boiling water and allow steeping for 2 minutes. Remove the tea bags and squeeze out any tea remaining. Add the sugar substitute and stir to dissolve. Place in the refrigerator and allow chilling about 30 minutes. Place the chilled tea in the blender. Add the banana and ice cubes. Blend until smooth and creamy.

Serves 2

Nutritional Information (Approximate Values)

80 calories
0 g fat
0 g saturated fat
1 g protein
18 g carbohydrate
0 mg cholesterol
100 mg sodium
2 g fiber

Broccoli and Walnut Stir-fry
(Serves 4)

Ingredients

2 onions, chopped
2 carrots, chopped
2 tbsp oil
2 tbsp walnuts
1 cup of vegetable broth
1 cup mushrooms, such as fresh shitake, sliced
1 head of broccoli, coarsely chopped
1 tbsp cornstarch, dissolved in 2 tablespoons cold water
3 tbsp soy sauce
Salt and pepper to taste

Seeds to garnish

Method:

Heat oil in a wok and saut carrots and onions until almost tender. Add broccoli and walnuts and stir. Add 1 cup of broth and cook until veggies are tender. To thicken the sauce, add the dissolved cornstarch. Stir briefly, then add soy sauce, salt and pepper to your taste.

Sprinkle with seeds of your choice and serve with whole-grain noodles.

Ingredients:
3 cups cooked chicken breast, cubed
1 1/2 cup red seedless grapes, halved
1 cup celery, sliced
1/3 cup green onion, sliced
cup plain yogurt
Pinch of curry powder
Salt and black pepper
Handful of mixed green salad leaves

Instructions:
In a small bowl, whisk together yogurt, curry powder and season with a pinch of salt and black pepper.

Place chicken, grapes, celery and green onion into a large serving bowl. Add the dressing and gently toss until well coated.

Serve the chicken salad on a bed of mixed green salad leaves for a light lunch. Fresh rye bread would compliment this salad.

Ingredients

12 slices of bacon
3 large tomatoes, seeded and sliced
1 9-inch deep dish pastry shell, baked
8 green onions, chopped
1-1/2 C. Cheddar cheese, extra sharp, grated
1-1/2 C. mayonnaise

Directions

Fry bacon; drain and crumble into small bits.

Arrange tomato slices in pastry shell. Place chopped onions and bacon bits on top.

In a small bowl, mix cheese and mayo. Add this topping to your pastry shell.

Bake at 350 degrees F for 30 minutes.

Serve hot and as a side dish for beef, pork, or chicken.

Teriyaki Tofu with Orange
(Serves 4-6)

Ingredients:

2 blocks firm tofu (16 oz)
1/4 cup tamari soy sauce
3 tablespoons rice vinegar
3 tablespoons maple syrup
1 teaspoon grated fresh ginger
2 cloves garlic, minced or crushed
1/4 teaspoon dry mustard
1/2 cup orange juice
2 teaspoons grated orange peel

Fresh parsley or fresh coriander, chopped

Method:

Preheat oven to 375F.

Cut tofu into large bite-sized pieces and place into a dish. Combine all other ingredients and pour over the tofu pieces. Marinate for one hour.

Remove tofu and place into a small baking dish with cup of the marinade. Bake in oven for about one hour, occasionally stirring and basting with the remaining marinade.

Sprinkle finished tofu with chopped parsley or coriander and enjoy with brown rice and a tossed salad. .

A great vegan dish!

Pizza Potato Snack
Serves 2

Ingredients:
1 large Yukon gold potato, thoroughly scrubbed, keep skin on
1 tbsp olive oil
3 tbsp tomato sauce (homemade or from a jar)
cup mozzarella cheese, grated

Instructions:
Preheat the oven to 400 F.

Cut the large potato into 8 slices and brush each slice with a bit of olive oil. Season with salt and pepper. Place on a baking sheet and bake in to oven for about 10 minutes. Then turn over and bake for a further 8 minutes or until crispy and browned. Remove from the oven.

Spread each slice with tomato sauce and top with cheese. Put back in the oven and bake for about 5 minutes or so, until the cheese is melted.

This makes a lovely afternoon snack for hungry children.

Ingredients:
cup fresh spinach
1 tbsp fresh lemon juice
cup Parmesan cheese, grated
2 cups marinated artichoke hearts, drained
1 cup mozzarella, grated
Fresh black pepper to taste

Instructions:
Preheat oven to 350Fahrenheit.

Place all the ingredients, except the Parmesan, in a blender and blend until almost smooth.

Lightly oil a baking dish, spoon in the spinach/artichoke mixture and sprinkle with the Parmesan. Cover with foil and bake in the oven for about 20 minutes or until hot.

Remove from the oven and allow to cool slightly. Serve with pita bread or cut up vegetables.

Ingredients:
1 lb firm tofu, mashed
1 cup of vegetables of your choice (mushrooms, onions, tomatoes, broccoli etc), sliced and diced
1 tsp onion powder
1/8 tsp turmeric
tsp salt

Instructions:
Heat oil in a skillet and stir-fry the tofu for a few minutes. Add the remaining ingredients and stir well. Cook for a further 6 7 minutes until the vegetables are tender.

This makes a great vegan alternative to egg scramble.

Black Bean Quesadillas
Serves 4

Ingredients:
1 can (15oz) black beans, rinsed
cup shredded cheese (preferably Monterey Jack)
cup salsa
4 (8″) tortillas (ideally whole-wheat)
2 tsp vegetable oil
1 ripe avocado, peeled and sliced

Instructions:
In a bowl, mix together the beans, cheese and half of the salsa. Place the tortillas flat on a work surface and spread with cup of the bean/cheese filling. Then fold the tortilla in half and gently press down to spread out the mixture evenly.

In a large skillet, heat the vegetable oil and cook the tortillas on each side until lightly browned, about 2 minutes each side. Serve with the remaining salsa and the cut up avocado and a tossed salad.

Ingredients:
1 (10 oz) package frozen chopped spinach
1 cup Parmesan cheese, grated
1 cup Monterrey jack cheese, grated
2 (13 oz) cans artichoke hearts, drained and coarsely chopped
cup mayonnaise
cup sour cream

Instructions:
Preheat the oven to 350 degrees F.

Grease a casserole dish slightly.

Put the spinach in the microwave and heat on high for about 5 minutes. Squeeze dry.

In a large bowl, combine all ingredients except the Monterrey cheese and mix well. Spoon into the casserole dish and top with the grated Monterrey cheese. Put in the oven for about 30 minutes.

Serve warm with bagel chips.

Ingredients

1 (6 oz.) can frozen orange juice, thawed
1 C. cranberry juice
4 T sugar
2 C. club soda
fresh mint or lemon balm (optional)

Directions

In a small pitcher, combine orange juice, cranberry juice and sugar. Mix well and chill. Just before serving, stir in club soda.

Pour over crushed ice. Add sprigs of fresh mint or lemon balm and serve.

This simple recipe is wonderful when trying to ward off winter colds by adding additional vitamin C to your diet.

Low Carbohydrate

Ingredients:

2 (5 ounce) packages salad mix
2 cups fresh nectarines, sliced
1 (13 1/4 ounce) can beets, sliced and drained
1/2 cup feta cheese
1/2 cup balsamic vinaigrette

Instructions:

Place the salad mix into a large salad bowl. Add the nectarines and beets and toss to fluff. Sprinkle the salad with the feta cheese to cover the entire salad. Dribble the vinaigrette over the entire salad.

Nutritional Information: (Approximate Value per 1 cup serving)

85 calories; 4 g fat; 1 g saturated fat; 4 mg cholesterol; 293 mg sodium; 11 g carbohydrates; 2 g fiver; 3 g protein

Ingredients:
3 oz butter, melted
1 cup cooking crumbs
1 cups chocolate bits
1 cup shredded coconut
1 cup chopped mixed nuts
14 oz sweetened condensed milk

Method:
Preheat the oven to moderate heat, about 375F.

Lightly grease a 9 inch square baking pan, cover the bottom with baking paper and lightly grease the paper.

Pour the melted butter into the pan and spread evenly. Arrange the biscuit crumbs, the chocolate bits, coconut and nuts in the pan and drizzle with condensed milk. Put the pan into the preheated oven and bake for about 30 minutes. Let the cake cool down in the pan before you attempt to cut it.

This cake will keep in the fridge for about a week.

Butternut Squash Soup
Serves 4

Ingredients:
1tsp cumin seeds
3 lb butternut squash, peeled, halved, deseeded and chopped
1 onion, chopped
3 cloves of garlic, crushed
About 6 cups of vegetable stock
1 leek, thinly sliced
Handful of cilantro
4 tbsp yoghurt
1 tsp cumin seeds
Salt and pepper

Instructions:
In a large non-stick saucepan heat some oil and add the cumin seeds. Cook carefully until lightly brown. Then add the onion, leek, garlic and butternut squash chunks. Allow to cook for about 15 minutes on very low heat, while stirring occasionally. Add the vegetable stock, cover and allow to simmer for about 30 minutes or until the vegetables are tender.

Pour the soup into a blender and process until smooth. Return to the saucepan, heat gently and stir in the yoghurt. Sprinkle with cilantro and serve with crunchy bread.

Ingredients:

1 (16 oz) package whole-wheat spaghetti
Salt
2 tbsp canola oil
1 medium onion, sliced
1 red bell pepper, sliced
1 (1) piece ginger, peeled and finely diced
small eggplant, sliced into small chunks (about 2 cups)
2 cloves garlic, finely sliced
1 cup frozen broccoli florets, thawed
1 (15 oz) can diced tomatoes
2 tbsp soy sauce
1 chicken breast, cooked and sliced
2 green onion, sliced

Instructions:

Cook the pasta according to package instruction until al dente.

In a large skillet or wok, heat canola oil over high heat. Stir fry onion, red pepper, ginger, eggplant for about 1 minute. Add garlic, broccoli, tomatoes, and soy sauce and cook for a further 2 minutes. Then add the al dente pasta and the chicken slices to the vegetables, toss well and cook for 1 minute.

Top with green onion slices and serve immediately.

Ingredients:
6 cups watermelon, peeled, seeds removed and cubed
1 cup water
1/3 cup granulated sugar
cup lemon juice
Handful of strawberries or raspberries
Mint leaves

Instructions:
Place all ingredients in a blender and process until smooth and the sugar has dissolved. Chill in the fridge for about an hour and serve, sprinkled with fresh mint leaves.

A delicious and refreshing summertime drink!

Green Salsa
Serves 2

Ingredients:
small cucumber, finely diced
green pepper, finely diced
1 scallion, finely chopped
1 tbsp lemon juice
1 tbsp olive oil
tsp soy sauce
Bunch of fresh parsley, finely chopped

Instructions:
Combine all ingredients in a bowl. Mix gently. Season with black pepper and enjoy as a side dish with meat.

Ingredients:
1 cup boiling water
cup brown sugar
cup sweetened dried cranberries
1 (6 oz) bag dried mixed tropical fruit
3 cups regular oats
cup sliced almonds
cup roasted sunflower kernels
cup flaked sweetened coconut
2 tbsp non-fat dry milk
1 tsp ground cinnamon

Method:
Preheat oven to 300 degrees F.

In a bowl, combine water, sugar, cranberries and tropical fruit, mix well and let stand for about 15 minutes. In a separate bowl, combine oats and other ingredients and mix together with the dried fruit mixture. Spread out evenly on a baking pan and bake for an hour. Give the mixture a quick stir every 15 minutes. Let the granola cool off and place in an airtight container.

Low Carb Recipe

Ingredients:

2 1/2 cups pears, peeled, cored and cut into chunks
1/3 cup water
1 tablespoon lemon juice
1/4 cup honey
1/2 teaspoon + 1/2 tablespoon pepper
1 boneless pork loin, about 1 3/4 pounds
2 teaspoons tarragon
2/3 cup dry white wine

Instructions:

Set the oven temperature to 350 degrees and allow the oven to heat. Pour the wine into the bottom of a large baking pan. Place the pork loin into the pan. Sprinkle with the tarragon and the 1/2 teaspoon of pepper. Bake the pork loin 1 hour 45 minutes. The internal temperature should be 160 degrees when done. Remove the pork loin and allow standing for 15 minutes before carving. Place a large saucepan over medium high heat. Add the pears to the pan. Pour in the water and lemon juice. Add the honey and the 1/2 tablespoon pepper. Bring the mixture to a quick boil. Continue cooking for 15 minutes or until the pears are fork tender. Remove the heat and place in the blender. Puree until smooth. Slice the pork loin and serve with the pear puree.

Nutritional Information (Approximate Values)

Number of Servings: 4
Serving Size: 6 ounces pork with 1/2 cup of pear puree

Per Serving
Calories 434
Carbohydrate 34 g
Fat 11 g
Saturated Fat 4 g
Fiber 3 g
Protein 43 g
Sodium 475 mg

Ingredients:
cup plain non-fat yogurt
tbsp white wine vinegar
tbsp freshly chopped parsley
1 tsp freshly chopped chives
tbsp Dijon mustard
Salt and pepper

Instructions:
In a small bowl, whisk all the ingredients until you get a smooth dressing. Allow to stand for a few minutes, then mix with your favorite pasta salad.

Celery Soup with Feta Cheese
Serves 2

Ingredients:
10 oz celery, thinly sliced
1 small onion, diced
1 tbsp extra-virgin olive oil
1 tbsp all-purpose flour
1 cup of vegetable stock (ideally low sodium)
cup skim milk
Juice of 1 lemon
3 oz feta cheese, diced
Handful of fresh parsley, chopped

Instructions:
In a saucepan, heat the olive oil and saut the onion until almost tender, but not browned. Add the celery and stir well. Sprinkle in the flour and keep on stirring for a few minutes. Pour in the vegetable stock and bring to a quick boil. Stir constantly. Immediately reduce the heat, cover and gently simmer for about 20 minutes. Place the soup into a blender and process until smooth. Then return the soup mixture to the saucepan, add the milk and season well with salt, pepper and the lemon juice. Reheat gently.

Serve immediately, sprinkled with feta cheese cubes and parsley.

Ingredients:

1 lb penne pasta
3 large slices of bacon, unsmoked and chopped (fat removed)
4 cups skim milk
4 tbsp butter, unsalted
6 tbsp flour, unbleached
12 oz cheese, grated
tsp Paprika
Salt & Pepper

Method:
Preheat the oven to 350F.
Cook penne pasta until tender, drain and set aside.

In a skillet, saut the bacon pieces and onions until onions are cooked and bacon is crispy. Set aside.

In a saucepan, bring the milk to a boil and quickly take off the heat. Set side.

Melt the butter in separate saucepan, add flour and whisk for about 5 minutes over very low heat. Then pour the hot milk into the flour mixture and whisk again. Season with salt and pepper as well as paprika.

Simmer the milk and flour mixture over low heat for about 5 minutes. The mixture should start to thicken. When it is thick enough add the bacon, onions, and penne pasta and coat well. Remove from heat.

Fill a baking dish (13x9x12inch) with the mixture and cover with the grated cheese. Season again if needed. Bake for about 20 to 25 minutes and afterwards, place under a broiler for a few minutes until the top is nicely browned.

Enjoy this delicious meal with a tossed green salad!

Garbanzo Veggie Burger
Yields 5 burgers

Ingredients:
2 tbsp vegetable oil
1 tsp fennel seeds
1 tsp curry powder
1 tsp ground coriander
1 red onion, finely minced
1 cup white button mushrooms, chopped
1 cup canned garbanzo beans
4 medium carrots, grated
cup walnuts, chopped
3 tsp cilantro, chopped
Salt and pepper to taste
Flour

Instructions:
In a large skillet, heat 1 tbsp of vegetable oil and saut the onions until softened. Stir in the spices (coriander, curry and fennel) and cook for a further few minutes. Then add the mushrooms and continue cooking for about 5 minutes.

Add the mixture to a food processor together with the garbanzo beans. Pulse the mixture until it is well chopped, but not pured. Place the mixture into a large bowl and add the remaining ingredients (except the flour). Shape five burgers with floured hands.

Heat 1 tbsp of vegetable oil in a frying pan and fry the burgers on each side until cooked through and browned.

Serve with homemade potato wedges or in a bun, together with a tossed green salad.

It’s a bit more work than ordering delivery, but you can make it healthier by choosing whole wheat crust, plenty of veggies and other healthy toppings. Plus, the kids love unleashing their creativity on their pizza designs.

Basics: Pizza Shells, Sauce and Cheese

You can always make your own crust and pizza sauce from scratch, but we’re using the pre-made stuff. Having a house full of kids is enough work, so let’s keep it simple! Choose from a variety of flat breads or thicker pizza shells. Traditional tomato-based sauce is great or go for extra flavor with pesto.

When it comes to cheese, you can also go for variety. Whether it’s mozzarella or extra flavor with a melted slice of Havarti or some feta, you can’t go wrong. Personally, we’re using cheddar and mozzarella. We just shred it and make a nice blend of it.

Toppings: Anything Goes

If you think it might taste good, it probably will. Just about anything goes with pizza toppings. Here, we’ve sliced up tomato, red pepper, mushrooms, broccoli, pepperoni, ham and pineapple. We’ve also included the cheese blend for easy access.

Let Their Creative Juices Flow

Once you’re ready, set everything out on a table and let the kids at it. You may want to let them in one at a time to prevent any battles over pepperoni.

If the kids are younger, you may want to put the sauce on for them, to avoid any messes or if you’re brave, let them just go for it.

Each child will want to do something different. Some are more artistic and just want to make the toppings look like a picture. Others will just pile it on. They key is to let them have fun. Even if they don’t want any sauce or if they don’t want any cheese…it’s still their masterpiece.

TIP: Make sure everyone’s pizza looks just a little different or has some kind of marker (ex.a mushroom piece, their initial, etc.) to distinguish them.

Get Ready to Bake

When everyone is ready, you can start baking. How long you’ll bake will depend on the crust you use and the amount of topping, but a good rule of thumb is to bake 350 degrees for about 12 minute. If you want the cheese to brown on top, broil for a minute or two after that.

 Let stand for a few minutes, so it cools off and will be easier to cut. Cut into slices and serve.

Ingredients:
1 cup of cherry tomatoes, halved
1/3 cup pitted and chopped Kalamata olives
1 tbsp capers
2 tbsp olive oil
3 tsp fresh thyme leaves
tsp black pepper
4 tuna steaks, skin removed
1 lemon, cut into wedges

Method:
Preheat the oven to 425F.

Lightly oil a large ovenproof dish.

In a small bowl, combine the cherry tomatoes, olives, capers, thyme and olive oil. Season with black pepper.

Arrange the tuna steaks in one layer in an ovenproof dish, top them with the tomato and olive mixture. Bake in the oven until the fish is cooked, about 20 minutes.

Enjoy this meal with steamed green vegetables (asparagus or broccoli) and nice crusty bread!

Ingredients:
2 cans (28oz) crushed tomatoes
2 tbsp olive oil
1 tbsp sugar
2 onions, peeled and diced
2 tbsp garlic cloves, minced
1 tbsp dried basil
Salt and pepper

Instructions:
Place the olive oil in a large pan and heat to medium. Add the onions and stir until they are slightly brown and tender. Then stir in the garlic and basil. Cook the mixture for a few minutes, before adding the crushed tomatoes and sugar. Bring the mixture to a quick boil, then immediately reduce the heat and cook on low for about 30 minutes. Season well.

Serve with pasta of your choice and shavings of Parmesan. Leftovers can easily be kept in the fridge and reheated.

Ingredients:
4 oz margarine
4 oz brown sugar
4 oz rolled oats
4 oz desiccated coconut

Instructions:
Preheat oven to 350 Fahrenheit.

In a saucepan, melt the margarine and stir in the sugar until melted. Add the oats and coconut and stir until well combined.

Press the mixture into a lightly greased tin and bake in the oven for 30 – 35 minutes.

This makes a delicious lunchbox treat for your children.