4 1/2 c water
1 (20 oz) can crushed pineapple, undrained
2 c shredded carrots
1 c steel-cut oats
1 c raisins
2 tsp ground cinnamon
1 tsp pumpkin pie spice
brown sugar, optional
In a 4 qt slow cooker coated with cooking spray, combine the first seven ingredients. Cover and cook on LOW for 6-8 hours or until the oats are tender and the liquid is absorbed. Sprinkle with brown sugar, if desired.
Makes 8 servings
Serving size 1 cup. 197 calories per serving
16 small red potatoes (about 2 lbs)
1 rib celery, sliced
1 med carrot, sliced
1/4 c finely chopped onion
2 c chicken broth
1 tbs minced fresh parsley
1 1/2 tsp salt, divided
1 tsp pepper, divided
1 clove garlic, minced
2 tbs butter, melted
additional minced fresh parsley
Place potatoes, celery, carrot and onion in a 4 qt slow cooker. In a small bowl, mix broth, parsley, 1 tsp salt, 1/2 tsp pepper and garlic; pour over veggies. Cook, covered, on LOW 6-8 hours or until potatoes are tender.
Transfer potatoes from slow cooker to a 15″x10″x1″ pan; discard cooking liquid and veggies or save for another use. Using bottom of a measuring cup, flatten the potatoes slightly. Transfer to a lg bowl; drizzle with butter. Sprinkle with the remaining salt and pepper; toss to coat. Sprinkle with additional parsley.
8 servings
1 (19 1/2 oz) pkg italian turkey sausage links
1 lg onion, chopped
2 med carrots, chopped
2 c sliced fresh mushrooms
3 cloves garlic, minced
1 (32 oz) carton reduced-sodium chicken broth
2 (14 1/2 oz) cans no-salt-added stewed tomatoes
2 (8 oz) cans no-salt-added tomato sauce
2 tsp italian seasoning
6 lasagna noodles, broken into 1″ pieces
2 c coarsely chopped fresh spinach
1 c cubed or shredded part-skim mozzarella cheese
shredded parmesan cheese and minced fresh basil, optional
In a lg skillet, cook the sausage over medium-high heat 8-10 minutes or until no longer pink, breaking into crumbles; drain. Transfer to a 5 or 6 qt slow cooker.
Add the onion and carrots to the same skillet; cook and stir 2-4 minutes or until softened. Stir in the mushrooms and garlic; cook and stir 2-4 minutes or until the mushrooms are softened. Transfer to slow cooker. Stir in the broth, tomatoes, tomato sauce and italian seasoning. Cook, covered, on LOW 4-6 hours or until the veggies are tender.
Add the lasagna noodles; cook 1 hour longer or until tender. Stir in spinach. Remove insert; let stand 10 minutes. Divide mozzarella cheese among serving bowls; ladle soup over cheese. If desired, sprinkle with the parmesan cheese and basil.
8 servings
4 1/2 c water
1 can (20 oz) crushed pineapple, undrained
2 c shredded carrots
1 c steel-cut oats
1 c raisins
2 tsp ground cinnamon
1 tsp pumpkin pie spice
brown sugar (optional)
In a 4 qt slow cooker coated with cooking spray, combine the first seven ingredients. Cover and ccok on LOW for 6-8 hours or until the oats are tender and the liquid is asbsorbed. Sprinkle with brown sugar if desired.
8 servings
juice and zest of 1/2 an orange
2 tbs honey
1 tbs extra-virgin olive oil
4 md rome OR gala apples, diced into 1/2″ cubes
8 dried apricots, chopped
1/4 c walnuts, toasted and chopped
In a serving bowl, whisk together the orange juice and zest, honey, and olive oil. Add the apples and apricots and toss to coat. Add the walnuts, toss again, and serve.
6 servings
8 roma tomatoes
1 lg cucumber
1/4 c red onion, cut into 1/8″ slices and then halved,
1/4 c fresh basil leaves, cut into thin strips
2 tbs extra-virgin olive oil
3 tbs balsamic vinegar
1/4 c feta cheese
salt and pepper, to taste
Slice each tomato into six wedges. Cut off both ends of the cucumber and slice it lengthwise down the middle. With a spoon, scrape out the seeds. Slice the cucumber into half moons about 1/4″ thick.
In a lg serving bowl, toss together everything but the salt and pepper. Season with salt and pepper and serve.
8 servings
8 cups romaine lettuce, torn into bite-sized pieces
4 med tomatoes
2 med cucumbers, seeded and diced
1/2 cup Kalamata olives, pitted and chopped
6 green onions, chopped
1/4 c fresh flat leaf parsley, chopped
juice of 1 lg lemon
1 clove garlic, minced
1/3 cup extra-virgin olive oil
salt and pepper, to taste
4 oz crumbled feta cheese
Place the torn lettuce leaves into a lg salad bowl. Slice the tomatoes into 8 wedges each and place on top of the lettuce. Add the cucumbers, olives, green onions, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, and garlic. Season the dressing with salt and pepper to taste. Pour over the salad and toss. Sprinkle the salad with the feta cheese and serve immediately.
4 servings
2 c red OR green grapes
4 fresh apricots
2 c full-fat plain greek yogurt
4 tbs slivered almonds
4 tbs raw, old-fashioned oats
4 tbs honey
Slice the grapes in half and divide into 4 bowls (1/2 cup per bowl). Slice the apricots and discard the seed; divide equally into the 4 bowls.
Top each fruit bowl with 1/2 cup greek yogurt and sprinkle with the slivered almonds and oats.
Drizzle 1 tbs of honey over each bowl and serve.
4 servings
4 lbs tomatoes, halved across the hemisphere
2 tbs PLUS 2 tsp extra virgin oil
1 1/2 tsp sea salt
1 lg onion, chopped
6 cloves garlic, sliced
4 c low-sodium veggie OR chicken stock
1/2 tsp red pepper flakes
1 tbs butter
salt and pepper, to taste
1/2 c basil, sliced thinly
1/2 c freshly grated parmesan cheese
Heat the grill or grill pan over high heat to 400 degrees. Remove the tomato seeds; brush the tomato halves with 2 tbs of the olive oil and sprinkle them with salt. Grill skin side down for 15-20 minutes or until slightly blackened.
Meanwhile, heat the remaining 2 tsp olive oil in a lg stockpot over med heat. Add the onions and garlic and saute for 4 minutes. Pour in the stock, red pepper flakes, and grilled tomatoes.
Bring the stock to a boil and reduce the heat to a simmer for 30 minutes. Add the butter and stir until melted. Blend the soup in a blender or in the pot with a stick blender until it is the desired texture.
In the pot, season the blended soup with salt and pepper to taste. Divide the soup into eight bowls, top each serving with 1 tbs of sliced basil and 1 tbs of parmesan, and serve.
8 servings
2 c water
1/2 c dry brown OR red lentils
1 (14.5 oz) can chickpeas, drained and rinsed
3 roma OR plum tomatoes, chopped OR one (14.5 oz) can chopped tomatoes, drained
1/2 yellow bell pepper, chopped
1 red bell pepper, chopped
1 carrot, grated
juice of 1 lemon
2 tbs extra virgin olive oil
1/2 cup chopped fresh cilantro
salt to taste
In a 2 qt stockpot, bring the water and lentils to a boil on high heat; reduce the heat to low and simmer for 30 minutes or until tender. Drain any excess liquid.
In a serving bowl, mix the cooked lentils, chickpeas, tomatoes, bell peppers, and carrot. Whisk together the lemon juice and olive oil.
Stir the lemon vinaigrette into the salad, top with the cilantro, season with salt to taste, and serve.
6 servings
