Berry Power Parfait (Vegetarian, Gluten-free)
Super A Sauce (Vegan, Dairy-free, Gluten-free)
Tasty Tur-bean Burgers (Dairy-free, Gluten-free)
Grilled Salmon with Cucumber Yogurt Sauce (Gluten-free)
Easy Chicken & Veggie No-Cheese Pizza (Dairy-free)
Peach Salsa (Vegan, Gluten-free)
Thanks to the yogurt, this easy breakfast or dessert dish is rich in calcium, protein and healthy probiotics. The berries provide antioxidants and fiber. Try other seasonal fruit in place of berries or top with granola, if desired.
- ½ cup low-fat Greek yogurt, plain
- 2 tsp. agave nectar or honey (no honey for children <1 years old)
- ¼ tsp. cinnamon
- ¼ cup blueberries
- ¼ cup raspberries
- 1 tsp. almonds, sliced or chopped
Combine yogurt, agave nectar and cinnamon in a bowl. Add 1/3 of yogurt mixture to parfait glass or serving bowl. Top with blueberries. Add another 1/3 of yogurt and top with raspberries. Top with remaining yogurt and sprinkle sliced almonds on top. Makes 1 serving.
Per serving: 186 calories, 8g protein, 29g carbohydrate, 3g fiber, 5g fat (sat 1.5g, mono 2g, poly 1g), 7mg cholesterol, 86mg sodium
Vegan, Dairy-free, Gluten-free
Use this antioxidant-rich sauce on top of pasta, grilled chicken or strain and spread on pizza dough. Try adding different veggies during the processing step to vary the taste of the sauce.
- 2 tsp. extra-virgin olive oil
- 3 garlic cloves, minced
- ½ medium onion, diced
- 3 cups kale, chopped
- 1 cup carrots, cut in chunks
- 25 oz. diced or chopped tomatoes, in juice (I like Pomi chopped tomatoes in a BPA-free carton)
- ½ tsp. sea or kosher salt
- ½ tsp. ground black pepper
- ½ tsp. herb and garlic no-salt seasoning
- 1 tsp. sugar
- 1 Tbsp. fresh basil, minced or ¼ tsp. dried basil
- 1 Tbsp. fresh oregano or ¼ tsp. dried oregano
Heat olive oil in medium saucepan over medium heat. Add garlic; sauté 3 minutes. Turn heat to low. Meanwhile, add onion, kale and carrots to food processor or blender; process until minced. Add vegetable mixture, tomatoes, salt, pepper, seasoning and sugar to saucepan. Turn heat to high and bring to boil. Cover, reduce heat and simmer for 25-30 minutes, stirring occasionally. Stir in basil and oregano. Makes 6 cups (serving size: 1 cup).
Per serving: 82 calories, 2.5g protein, 12g carbohydrate, 3.3g fiber, 3.7g fat (sat 0.6g, mono 2g, poly 1g), 0mg cholesterol, 428mg sodium
Unlike other meat-based burgers, these are high in fiber. For an easy and well-balanced weeknight dinner, serve with a mixed greens salad and a whole grain bun.
- ¾ cup of black or dark red kidney beans, drained and rinsed
- ½ cup frozen spinach, chopped
- 1 lb. lean ground turkey
- 2 cloves garlic, minced
- ½ medium onion, finely diced
- 1 egg white
- 1 tsp. Cholula hot sauce
- ½ tsp. pepper
- ¼ tsp. sea or kosher salt
- ½ tsp. garlic and herb no-salt seasoning
- ½ Tbsp. fresh parsley, chopped or ½ tsp. dried parsley
Preheat grill. Add beans and spinach to food processor or blender. Process until well mashed. Mix together bean mixture with remaining ingredients (ground turkey through parsley). Cook on grill for 5-6 minutes per side, until turkey is cooked. Makes 6 servings (serving size: 1 burger).
Per serving: 214 calories, 23g protein, 7g carbohydrate, 2g fiber, 10g fat (sat 2.5g, mono 3.7, poly 2.5), 242mg cholesterol, 514mg sodium
Rich in heart-healthy omega-3 fatty acids, salmon makes a quick weeknight meal. Serve alongside grilled asparagus and whole wheat couscous for a simple and tasty meal.
- 1 (3 lb.) wild-caught salmon filet (about ¾-in. thick)
- ½ tsp. kosher salt, divided
- ¼ tsp. freshly ground pepper
- Cooking spray
- 1 cup cucumber, diced
- 1½ cups plain nonfat Greek yogurt
- ½ Tbsp. garlic, chopped
- ½ tsp. dried dill
- 1½ tsp. lemon juice, preferably freshly squeezed
Prepare grill. Sprinkle fish with salt and pepper. Place fish, skin side up, on grill rack coated with cooking spray; grill 6 minutes. Turn fish over; grill 4 minutes or until cooked. Combine remaining ingredients (cucumber through lemon juice) in bowl. Spoon over grilled salmon and serve with a lemon wedge, if desired. Makes 6 servings (6 oz. salmon and 1/3 cup sauce).
Per serving: 314 calories; 12g fat (2g sat, 5g poly, 4g mono); 48g protein; 10g carbohydrate; 352mg sodium; 105mg cholesterol; 0.3g dietary fiber
Sure, mozzarella is delicious, but this pizza is so tasty and filling that you won’t miss the cheese. I used chicken thighs in this recipe to add a meatier taste to the pizza than chicken breast but without the added saturated fat found in pepperoni and pork sausage. Serve with a mixed greens salad or a light soup for an easy, well-balanced meal.
- 2 tsp. extra-virgin olive oil
- 1 onion, thinly sliced
- 1 red or green bell pepper, thinly sliced
- 2 garlic cloves, thinly sliced
- ½ tsp. dried basil
- Dash of sea salt
- 1 cup collard greens or kale, sliced in thin ribbons
- 1 Roma tomato, thinly sliced
- Nonstick cooking spray
- 3-4 oz. chicken thigh, cut into chunks
- ½ tsp. cornmeal
- Ready-made whole wheat pizza dough (you can find these at specialty markets, like Whole Foods and Trader Joe’s)
- ½ cup ready-made marinara sauce (I like ??)
- 1 (2¼-oz. can) sliced black olives
- ½ tsp. garlic’n’herb (no-salt-added) seasoning
- ½ tsp. crushed red pepper flakes
Preheat oven to 425°F. Add olive oil to baking dish and heat for 3 minutes. Add onion, bell pepper, garlic, basil and salt for 6-7 minutes. Add greens or kale and tomato and roast for another 5 minutes. Set aside.
Meanwhile, spray medium pan with cooking spray and add chicken. Cook over medium heat until cooked through, about 7-8 minutes, or until thoroughly cooked through.
Spray baking or pizza pan with cooking spray. Sprinkle with cornmeal. Roll out pizza dough onto pan. Cook pizza dough for about 3-4 minutes, or until dough rises slightly. Poke with fork and spread dough with marinara sauce. Add roasted veggies and top with cooked chicken and olives. Sprinkle with garlic seasoning and red pepper flakes. Cook for 8-10 minutes, or until dough is golden brown and crispy.
Per serving: 375 calories; 11g fat (1.5g sat, 5g poly, 2.5g mono); 16g protein; 58g carbohydrate; 835mg sodium; 23mg cholesterol; 10g dietary fiber
This salsa is a cinch to make and goes great over grilled chicken, fish, pork or tofu. You can make it ahead of time and refrigerate for up to 2 days.
- 3 medium peaches, diced
- ¾ cup cucumber, diced
- ¼ cup red bell pepper, finely diced
- ¼ cup basil, finely chopped
- 1-2 jalapenos, finely diced
- 2 Tbsp. lime juice
Combine all ingredients in a medium-sized small. Mix well and serve chilled or at room temperature. Makes 3 ¼ cup servings.
Per serving: 13 calories; 0g fat; 1g protein; 4g carbohydrate; 0mg sodium; 0mg cholesterol; 2g dietary fiber