Corn and Pepper Relish Serves 4 Ingredients Kernels from 2 ears of sweet corn 1/4 red bell pepper, finely chopped 2 tablespoons finely chopped red onion 2 tablespoons finely chopped fresh cilantro 1 tablespoons rice wine vinegar 1 teaspoon ground cumin 1/2 teaspoon chili powder Sea salt Directions
Bring a small pot of lightly salted water to a boil. Add the corn and cook for about 30 seconds.
Drain and put in a medium bowl to cool.
Add the red pepper, onion, cilantro, vinegar, cumin and chili powder.
Season with salt and serve warm or chilled.
Nutrition: 50 calories, 1 g fat, 10 g carbohydrate, 2 g fiber, 2 g protein, 15 mg sodium Source: Oldways
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Serves 4 Ingredients 2 tablespoons extra-virgin olive oil 2 tablespoons orange juice 1 tablespoon cider vinegar 2 teaspoons finely chopped shallots 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 cups cooked whole-wheat couscous 1 cup chopped nectarine 1 cup mixed fresh berries, such as blueberries and raspberries 2 tablespoons toasted sliced almonds Directions
To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
Nutrition: 256 calories, 9 g fat, 1 g saturated fat, 40 g carbohydrate, 7 g fiber, 7 g protein, 146 mg sodium. Source: Million Hearts
Serves 8 Ingredients Pomegranate Drizzle: 1/2 cup pomegranate juice 2 tablespoons white balsamic vinegar 1/2 teaspoon sugar Caprese Salad: 3 black plums, pitted and thinly sliced 1-8 oz ball fresh mozzarella, thinly sliced 2 tablespoons extra-virgin olive oil 2 tablespoons snipped fresh basil 1 teaspoon grated lemon zest Directions
Place pomegranate juice in a saucepan and simmer over medium heat for about 10 minutes until reduced to 2 tablespoons. Stir in vinegar and sugar; cover and chill until ready to use.
To prepare salad, arrange plum slices alternately with mozzarella on a platter. Drizzle with chilled pomegranate mixture and olive oil; sprinkle with basil and lemon zest. Serve as a salad or as an appetizer with grilled baguette slices.
Nutrition: 140 calories, 10 g fat, 4 g saturated fat, 6 g carbohydrate, 6 g protein, 180 mg sodium Source: Oldways
Serves 12 Ingredients 1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted Juice of 1 lemon 1/4 cup freshly squeezed orange juice 1/4 cup sugar, or to taste 1/4 teaspoon vanilla extract Directions
Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.
Divide the mixture among twelve 2-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.
Nutrition: 33 calories, 0 g fat, 9 g carbohydrate, 1 g fiber, 0 g protein, 0 mg sodium Source: Million Hearts
Serves 4 Ingredients Blueberry Vinaigrette ½ cup fresh blueberries 2 Tbsp extra virgin olive oil 2 Tbsp balsamic vinegar ½ tsp Dijon mustard 2 tsp honey ¼ tsp salt Salad 1½ cup fresh blueberries 3 cups cooked whole grain penne pasta, cooled 12 oz. cooked chicken breast, sliced 4 cups field greens ½ cup red onion, chopped 1 medium red bell pepper, chopped Directions
Blend vinaigrette ingredients in a blender.
In a medium size bowl, toss all ingredients with dressing.
Nutrition: 390 calories, 11 g fat, 2 g saturated fat, 41 g carbohydrate, 7 g fiber, 32 g protein, 250 mg sodium. Source: Fruits & Veggies—More Matters
Serves 6 Ingredients 1 pound chard, preferably rainbow chard 1 tablespoon olive oil 1 small onion, finely chopped 3 garlic cloves, finely chopped 6 large eggs 1½ cups cooked wheat berries ⅓ cup freshly shredded Parmesan cheese ½ teaspoon salt Freshly ground black pepper to taste Cooking spray 6 rainbow cocktail tomatoes or cherry tomatoes, cut in half Directions
Wash the chard well and shake off excess water. Cut crosswise into ½-inch strips, discarding tough stems, and set aside.
Heat olive oil in a 10-inch skillet over medium-low heat. Add the onion and garlic, and sauté about 5 minutes or until soft. Add 2 generous handfuls of chard strips, increase heat to medium and sauté for about 5 minutes or until the chard is wilted and soft. Repeat two to three times, until all the chard is cooked.
Meanwhile, whisk eggs, wheat berries, grated cheese, salt and pepper in a large bowl. Add the cooked chard to the egg mixture and stir to combine.
Wipe out the skillet, spray with cooking spray and heat on medium-low heat. Add the egg-chard mixture and place the tomato halves, cut side up, into the top of the frittata. Cover and cook for 3 minutes.
Turn the broiler on high. Remove the cover from the pan, spray the top of the frittata with cooking spray or brush with olive oil, and position it 8 inches from the broiler. Broil for about 6 minutes or until the top is lightly browned.
Nutrition: 294 calories, 9 g fat, 3 g saturated fat, 39 g carbohydrate, 8 g fiber, 12 g protein, 502 mg sodium Source: Food & Nutrition Magazine, Academy of Nutrition and Dietetics
Serves 8 Ingredients 3/4 cup wild rice 1/2 cup quinoa, rinsed 1/4 cup extra-virgin olive oil 1/4 cup fruity vinegar, such as raspberry or pomegranate 3/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 cups halved pitted fresh sweet cherries 2 stalks celery, diced 3/4 cup diced aged goat cheese, smoked Cheddar or other smoked cheese 1/2 cup chopped pecans, toasted Directions
Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.
Meanwhile, whisk oil, vinegar, salt and pepper in a large bowl. Add the rice and quinoa, cherries, celery, cheese and pecans and toss to combine. Serve at room temperature or cold.
Nutrition: 282 calories, 16 g fat, 4 g saturated fat, 27 g carbohydrate, 3 g fiber, 8 g protein, 265 mg sodium Source: Prevent Cancer Foundation
Serves 4 Ingredients 1 tsp. canola or corn oil Salsa 2 slice pineapple, each 1/2 inch thick, patted dry 1 cup whole strawberries, diced 1/4 cup finely chopped red onion 3-4 Tbsp. chopped, fresh mint leaves 1-2 tsp. sugar 1/8 tsp. crushed red pepper flakes 1 medium lemon Chicken 4 boneless, skinless chicken breasts halves (about 4 ounces each), all visible fat discarded 2 tsp. salt-free steak seasoning blend 1/4 tsp. salt Directions
Preheat the grill on medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping
Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.
Nutrition: 320 calories, 10 g fat, 2 g saturated fat, 38 g carbohydrate, 9 g fiber, 21 g protein, 453 mg sodium Source: American Heart Association
Serves 4 Ingredients 4 cups broccoli florets 1 cup chopped leek 4 whole garlic cloves zest and juice of 1 lemon cooking spray oil 1 tablespoon fresh thyme, minced salt and pepper ¼ cup grated parmesan Directions
Preheat oven to 375F.
Spread broccoli, leek and garlic into a single layer on a lined baking pan.
Squeeze lemon juice over vegetables and lightly mist with oil.
Sprinkle lemon zest, thyme, salt and pepper (to taste), and parmesan over veggies.
Bake for 30-45 minutes, tossing the vegetables halfway and keeping an eye on them so they don’t burn! The dish is done when the vegetables are tender and golden brown.
Nutrition: 65 calories, 1.5 g fat, 8 g carbohydrate, 3.5 g fiber, 5 g protein Source: Food & Nutrition Magazine, Academy of Nutrition and Dietetics
Serves 4 Ingredients 2 teaspoons olive oil 1 cup snow peas, trimmed 1 cup sugar snap peas, fresh or frozen 2 cups frozen peas, (8 ounces) 1/2 teaspoon freshly grated lemon zest 4 teaspoons lemon juice 1 1/2 teaspoons dried tarragon 1 teaspoon butter Salt, to taste Directions:
Heat oil in a large nonstick skillet over medium heat.
Add snow peas and sugar snap peas and cook, stirring occasionally, for 2 minutes.
Stir in frozen peas; cook, stirring occasionally, until heated through, about 3 minutes. Remove from heat.
Stir in lemon zest, lemon juice, tarragon and butter; season with salt.
Nutrition: 71 calories, 2 g fat, 1 g saturated fat, 9 g carbohydrate, 3 g fiber, 3 g protein, 81 mg sodium Source: Million Hearts
Serves 8 Ingredients Salad 2 cups leaf lettuce (Romain, spring mix, etc.), torn into pieces 2 cups purslane leaves, torn into pieces 2 cups spinach leaves, torn into pieces 10 radishes, sliced 1 cup strawberries, sliced 1 1/2 cups cannellini beans
Honey Dressing 1/2 tsp dry mustard 1/2 tsp salt 1/4 tsp pepper 2 Tbsp honey 1/3 cup cider vinegar 1/2 cup olive oil
Directions
Place all dressing ingredients in a covered jar. Shake until well blended.
Combine all salad greens and the radishes in a salad bowl and toss. Pour dressing over greens and toss. Serve.
Nutrition: 200 calories, 15 g fat, 2 g saturated fat, 14 g carbohydrate, 3 g fiber, 3 g protein, 180 mg sodium Source: Fruits & Veggies—More Matters
Serves 10 Ingredients 3 medium russet potatoes, (2 pounds), peeled and cut into 1-inch pieces 3-4 medium turnips, (1 pound), peeled and cut into 1-inch pieces 1 sprig fresh thyme, or 1/4 teaspoon dried 4 teaspoons extra-virgin olive oil, divided 1/2 cup freshly grated Parmesan cheese 1/2 teaspoon salt, or to taste Freshly ground pepper, to taste 2 large onions, cut in half and sliced about 1/4 inch thick 1 bunch broccoli rabe, (1 pound), stems trimmed, cut into 1-inch pieces Directions
Place potatoes, turnips and thyme in a large pot. Cover with lightly salted water and bring to a boil. Cook, uncovered, over medium-high heat, until the vegetables are tender, 20 to 25 minutes. Drain, reserving the cooking liquid. Place the potatoes and turnips in a large bowl; discard thyme sprig, if using. Mash with a potato masher, adding a little cooking water, if needed, to achieve the desired consistency. Stir in 2 teaspoons oil and cheese. Season with salt and pepper. To keep warm, set the bowl over simmering water and cover with parchment paper or foil.
Meanwhile, heat the remaining 2 teaspoons oil in a large cast-iron or nonstick skillet over medium-high heat. Add onions and cook, stirring often, until golden and very tender, 10 to 15 minutes. Remove from heat.
Bring a large pot of lightly salted water to a boil. Add broccoli rabe and cook until tender, 5 to 8 minutes. Drain and add to the onions; toss to mix.
To serve, mound the mashed vegetables in a bowl or onto individual plates and top with the onions and broccoli rabe.
Nutrition: 144 calories, 3 g fat, 1 g saturated fat, 24 g carbohydrate, 3 g fiber, 6 g protein, 227 mg sodium Source: Million Hearts
Serves 4 Ingredients: 1 1/2 pounds fresh spinach, with stems attached Coarse salt 4 tablespoons olive oil 2 large onions, peeled and finely chopped 1/2 cup water 1/2 tsp freshly ground black pepper 1/2 cup plain Greek yogurt 1 garlic clove, peeled and crushed to a puree Directions:
Wash the spinach and stems until water runs clear; drain. Cook the spinach and stems for 10 minutes in boiling water; drain, refresh, drain, squeeze, and chop fine.
Heat 4 tablespoons of olive oil in a skillet and cook the onions, with a pinch of salt and 1/4 cup of water, for 10 minutes, covered. When the water evaporates, slowly let the onions turn golden, stirring occasionally. Add the spinach, and cook, stirring, for 2 to 3 minutes. Blend in the remaining 1/4 cup water and adjust the seasoning with salt and pepper. Remove from the heat and allow to cool to room temperature.
In a small bowl, beat together the yogurt and the garlic. Spread the spinach on a small serving plate, smooth it, and top with yogurt.
Nutrition: 164 calories, 13 g fat, 2 g saturated fat, 11 g carbohydrate, 3 g fiber, 5 g protein, 200 mg sodium Source: Oldways
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