1/2 c all-purpose flour
1/4 c coconut flour
1/2 tsp garlic powder
3/4 tsp Italian seasoning
1/4 tsp salt
4 med zucchini, cut into strips
1/4 c olive oil, for frying
In a lg bowl or pan, combine flours, garlic powder, Italian seasoning, and salt.
Lightly toss zucchini strips with the flour mixture, coating well.
Heat oil in a lg skillet. When oil is hot, gently add zucchini strips to skillet.
Fry until lightly golden brown on all sides, 5-7 minutes.
4 servings
1 c plain, nonfat greek yogurt
1 c low-fat cream cheese
1 tbs honey
1/2 c unsweetened applesauce OR homemade cinnamon applesauce
2 tbs brown sugar
1/2 tsp cinnamon
1 tbs ground flaxseed
Combine all ingredients in a food processor and blend until smooth. Refrigerate 1 hour before serving.
6 servings
1 c cottage cheese
2 tbs grated parmesan cheese
1 tbs garlic powder
2 tbs dried onion flakes
1 tsp sea salt
1/2 tsp ground black pepper
Add all ingredients together in a med bowl. Spoon into a food processor and pulse several times until cottage cheese is smooth.
Refrigerate at least 1 hour before serving
2 servings
4 med avocados
1 med red onion, peeled and finely chopped
1 med serrano pepper, finely chopped
3 med roma tomatoes, diced
1/2 c chopped fresh cilantro
juice of 1 med lime
1/2 tsp salt
1/2 tsp ground black pepper
1 c loosely packed dried cranberries OR pomegranate seeds (optional)
Mash avocados in a med bowl. Add the next 7 ingredients, mixing well.
Add dried cranberries and refrigerate about 1 hour prior to serving.
Serves 8-10
1 med white onion, peeled and chopped
2 cloves garlic, peeled and minced
2 tbs smart balance buttery spread
3/4 tsp coriander
1 tsp cumin
1 (15 oz) can chickpeas, undrained
3 med tomatoes, pureed, OR 2/3 c tomato paste
1/2 tsp curry powder
1/4 tsp turmeric
1/4 tsp salt
1 tbs lemon juice
1 bunch fresh spinach
In a lg skillet, saute onion and garlic in smart balance over med heat until almost soft, about 2 minutes.
Reduce heat to med-low and add coriander and cumin. Toast the spices, stirring, 1 minute.
Add chickpeas with liquid, tomatoes, curry powder, turmeric, and salt and bring to a slow simmer. Allow to cook until most of the liquid has been absorbed, about 10-12 minutes, stirring occasionally, then add lemon juice.
Add spinach and stir to combine. Cook just until spinach begins to wilt, about 1 minute. Serve immediately.
3 servings
1/2 med red onion, peeled and diced
1 tbs olive oil
1 (15 oz) can chickpeas, drained and rinsed
2 med green onions, diced
1/2 tsp salt
1 tsp garlic powder
2 whole wheat pitas, cut in half
4 c chopped spinach
1 c diced tomatoes
1/2 c feta cheese
In a med saucepan, saute onion in olive oil over med-high heat until lightly browned, about 5 minutes.
Add chickpeas and saute 2-4 minutes, stirring frequently. Add green onions, salt, and garlic powder, stirring well, and removing from heat.
Prepare pita pocket, filling with spinach, then bean mixture, and topping with tomatoes and feta cheese.
4 servings
4 c vegetable broth
1 1/2 c quinoa
1 c frozen mixed vegetables, thawed
1/4 c lemon juice
1/4 c olive oil
1 tsp garlic powder
1/2 tsp salt
1/4 tsp ground black pepper
2 tbs chopped fresh cilantro OR parsley (optional)
In a lg pot, bring vegetable broth to a boil. Add quinoa, cover, and simmer 15-20 minutes, stirring occasionally, until liquid is absorbed and quinoa is cooked. Add mixed vegetables and stir to combine.
Remove from heat and combine with remaining ingredients. Serve hot or cold.
4 servings
2 tbs olive oil
1/3 c chopped white onion
3 cloves garlic, peeled and minced
1/2 lb med tomatoes, chopped
5 c low-sodium vegetable stock
1/4 tsp freshly ground black pepper
3 c canned cannellini beans, drained and rinsed
2 1/2 c whole grain pasta shells
2 tbs grated parmesan cheese
Heat olive oil in a lg stockpot over med heat; gently cook onion and garlic in oil until soft but not browned, about 4-6 minutes. Add tomatoes, vegetable stock, and pepper.
Puree 1 1/2 cups cannellini beans in a food processor or blender; add to pot. Cover and simmer 20-30 minutes.
While stock is simmering, cook pasta until al dente; drain. Add remaining beans and pasta to stock; heat through. Serve with parmesan cheese.
6 servings
2 cups quinoa
4 c vegetable broth
8 c chopped spinach
2 med roma tomatoes, diced
1/3 c prepared pesto
1/3 c grated parmesan cheese
In a med pot, prepare quinoa with vegetable broth according to the pkg instructions.
Once quinoa is cooked, add spinach, stirring well, allowing the spinach to cook down.
Remove pot from heat and allow to cool 10 minutes. Mix in tomatoes, pesto, and cheese and serve warm.
4 servings
1 med butternut squash
4 tsp extra-virgin olive oil
1 clove garlic, peeled and minced
1 c chopped red onion
2 tsp red wine vinegar
1/4 tsp dried oregano
2 c cooked pasta (any kind)
freshly ground black pepper (optional)
Preheat oven to 400 degrees. Cut squash in half and scrape out seeds. Using nonstick spray, coat 1 side of 2 pieces of heavy-duty foil large enough to wrap squash halves. Wrap squash in foil; place on a baking sheet. Bake 1 hour or until tender.
Scoop out baked squash flesh and discard rind; rough chop. Add olive oil, garlic, and onion to a nonstick skillet. Saute about 5 minutes until onion is transparent. (Alternately, put oil, garlic, and onion in a covered microwave-safe dish; microwave on HIGH 2-3 minutes.)
Remove skillet from heat, stir in vinegar and oregano. Add squash; stir to coat in onion mixture. Add pasta; toss to mix. Season with black pepper if desired.
4 servings
