Raw Diet Weight Loss Recipes (-PUNISHER-)

Raw Diet Weight Loss Recipes
By Bourdaine Wellness
All ideas, suggestions and guides written here are only for informative purposes. While Author has
taken steps to prepare information contained here with great accuracy, all readers need to use them at
their own risk
Copyright © 2016 Bourdaine Wellness. All rights reserved. Including the right to reproduce this book or portions thereof, in any form. No
part of this text may be reproduced in any form without the express written permission of the author.
Introduction
I want to thank you and congratulate you for buying this book, this
book- how do you start on this book. This is the question that most
people have. The greatest challenge is not usually the zeal and the
motivation to start on this books but rather how to get easy and
delicious recipes to get started on those books.
We have been made to believe that you have not eaten any meal
unless you have some grains. However do you know that some of
these grains are the reason for all the problems that we are
currently facing like besity. This books has amazing recipes to get
you started on your journey to eating like caveman;
I have compiled breakfast, lunch, dinner and dessert recipes with
this books be rest assured that you will have no problem starting
this book recipes. As the books recipes are simple, easy to make and
delicious. Thanks again for downloading this books, I hope you
enjoy it.
Table of content
Chicken Salad With Almond Dressing
Lemon And Thyme Chicken
Slow Cooked Bacon-Wrapped Chicken
Spicy Sriracha Chicken Wings
Mustard Balsamic Baked Chicken
Butterflied Roasted Chicken
Chicken Cranberry Salad
Turkey Chili
Herb-Crusted Turkey With Apple-Cranberry And
Veal Stuffing
• Crispy Chicken With Roasted Romaine
• Creamy Chicken And Delicata Squash
• Chicken and Pork Stuffed Squash
• BBQ Chicken Wings
• Baked Chicken Nuggets
• Grilled Chicken and Pineapple with Onion Relish
• Moroccan-Style Roast Chicken
• Chicken and Vegetable Soup
• Sun-dried Tomato Chicken
• Zaatar Grilled Chicken
• Assorted Buffet Rolled Sandwiches
Balsamic Chicken and Pears with Spinach
Chicken And Artichoke Panzanella
Lemon Chicken Kebabs With Grilled Zucchinis
Chicken Cacciatore
Chicken With Mushroom Cream Sauce
Jerk Chicken
Orange Chicken
Bacon-Wrapped Salsa-Stuffed Chicken
Chicken Bruschetta
Chicken Asparagus Carbonara
Chicken Curry Rolls With Mango Chutney
Braised Chicken With Fennel And Sweet Potatoes
Spiced Duck Breast
Chicken Pineapple Stir-Fry
Braised Duck Legs With Vegetables
Chicken Cashew Casserole
• Braised Chicken in Carrot Juice And Prunes
• Coconut Crusted Chicken Strips
• Chicken Tajine With Apricots
• Roast Chicken With Grapes
Mexican Chicken Soup
Roast Chicken with Sundried Tomato Pesto and
Cauliflower Mash
Chicken Salad With Grapes, Apples And
Cranberries
Cinnamon Chicken
Thai Chicken Curry Soup
Spicy Drumsticks
Quick And Creamy Chicken Stew
Chicken With Creamy Sun-Dried Tomato Sauce
Green Chicken Masala
Spicy Chicken With Herb Sauce
Olive, Garlic and Lemon Chicken
Duck Confit and Carrot Confit
2 Chicken Liver Pâté Recipes
Ginger Citrus Roast Chicken
Delicious Butter Chicken Recipe
Sausage-Stuffed Jalapeño Bites
Old-Fashioned Slow Cooker Pork Chops
Oven Roasted Pork Hocks
Bacon-Wrapped BBQ Sausage Bites
Pork Chops With Lemon-Cilantro Vinaigrette
Cinnamon Pork Chops with Spiced Pear Chutney
Bacon Maple Pork Tenderloin
Pork Chops With Balsamic Glaze
Pork Chops With Apple-Bacon Relish
Ham and Butternut Squash Hash
Sausage and Apple-Stuffed Squash
• Sausage With Grilled Vegetables
• Ribs With Mixed Berry BBQ Sauce
• Ham And Pineapple Skewers
• Pork Tenderloin With Smoked Paprika
• Mexican-Style Ribs
• Pork Tenderloin With Strawberry Sauce
• Pork Chops With BBQ Peach Sauce
• Pulled Pork With BBQ Mustard Sauce
• Spicy Honey-Glazed Ribs
• Pressure Cooker Ribs With Creamy Coleslaw
• Curried Pork Chops With Honeydew And
Cucumber
• Vietnamese Pork Spring Rolls
• Bacon-Wrapped Pork Medallions
Hawaiian-Style Burgers
Pulled Pork Salad
Pork Carnitas
Herbed Pork Chops
Pork Tenderloin With Pears And Roasted Butternut
Squash
Pork and Pineapple Stir-Fry
Simple Sausage Casserole
Slow Cooker Ham With Pineapple and Mustard
Glaze
Roasted Pork Loin With Pear Sauce
Holiday Spiced Pork Roast
Pork Tenderloin With Cranberries
Bacon-Wrapped Sausage With Apples
Pineapple Pork Chops
Slow Cooked Balsamic Pork Roast
Pulled Pork Stuffed Sweet Potatoes
Spicy Spare Ribs
Pork and Apple Meatloaf
Apple-Cinnamon Pork Loin
Grilled Pork With Basil Rub
Texas-Style Pork Ribs
Nettles Pesto
Orange Ginger Sauce
Paleo Gravy
Creamy Cranberry Dressing
Honey Mustard Dressing
Apricot Salad Dressing
Beet Maror
Beet Hummus
Marcona Almond Mayonnaise
Creamy Onion Salad Dressing
Mustard Marmalade Dressing
Peanut Sauce
Creamy “Ricotta” Dip
Easy Avocado Dip
Kale Almond Pesto
Pear Parsley Salad Dressing
Umeboshi Cucumber Dressing
Homemade Ranch Dressing
Sesame Dip
Quick and Easy Gourmet Garlic Oil
Squash with Brussel Sprouts and Chestnuts
Paleo Dirty Rice
Simple Braised Greens
Garlic Ginger Bok Choy
Chocolate Hazelnut Spread
Homemade Tomato Sauce
Savory Avocado Spread
Raw Cranberry Sauce
Vanilla Plum Jam
Raw Tomato Sauce
Lemon Walnut Pesto
Spicy Walnut Vinaigrette
Paleo BBQ Sauce
Green Goddess Dressing
Make Your Own Maror
Charoset
Parsley Pesto with Sundried Tomatoes
How to Make Gomasio
Apricot Butter
Cranberry Sauce
Pumpkin Chocolate Chip Cookies
Paleo Chocolate Chip Cookies
Almond Pulp Macaroons
Paleo Peach Crisp
Mexican Wedding Cookies
Egg-Free Paleo Macaroons
Paleo Snickerdoodles
Paleo Apple Tart
Grilled Zucchini
Broccoli Rabe with Garlic
Roasted Asparagus
Lemon Kale Chips
Eggplant Caponata
Squash Fries
Acorn Squash with Cranberry Apple Stuffing
Stuffed Mushrooms
Kale with Gomasio
Chestnuts with Brussel Sprouts
Squash with Cherries
Kale with Cranberries
Chocolate Peanut Butter Balls
Gingerbread Apple Crisp
Gingersnaps
Granny Smith Apple Crisp
Strawberry Sorbet
Lemon Almond Biscotti
Piña Colada Ice Cream
Vegan Peanut Butter Cookies
Apple Blackberry Crisp
Will the Real Fudge Baby Please Stand Up
Chocolate Power Bar Balls
Chocolate Peanut Butter Fudge
Chocolate Raspberry Hamantaschen
Pumpkin Pie Ice Cream
Mexican Chocolate Ice Cream
Chocolate Sorbet
Cherry Strawberry Ice Cream
Chocolate Chip Cookies with Yacon
Ice Cream Sandwich
Grain-Free Peach Crisp
How to Make Pumpkin Spice Lattes
Mint Chip Protein Shake
Peppermint Hot Chocolate
Apple Cider Soda
Iced Ginger Chai
Sesame Noodles
Balsamic Roasted Turkey with Apple Stuffing
Rosemary Apple Chicken
Peach Chicken
• Chicken Salad with Almonds
Vegan Vanilla Ice Cream
Gluten-Free Twinkies
Flourless Chocolate Banana Cake
Double Chocolate Mocha Biscotti
Roasted Asparagus
Lemon Kale Chips
Carrot Kugel
How to Roast Beets
Apricot Shake
Artichoke Chicken
Artichokes with Creamy Garlic Dip
Asian Chicken and Cabbage
Southeast Asian Fish Rolls
Asian Pasta
Asian Snow Peas
Asian Super Slaw
Asian Veggie Wraps with Ginger-Cilantro Dipping
Sauce
Asparagus and Leek Soup
Asparagus Salad with Lemon Soy Vinaigrette
Asparagus with Lemon
Asparagus with Sole
Baba Ghanoush (Eggplant Dip)
Baked Acorn Squash with Pineapple
Baked Bananas
Brilliant Baked Beans
Baked Chickpeas
Baked Cod with Yogurt Cucumber Sauce
Baked Lentils Casserole
Baked Pears
Baked Whole Wheat Pita Chips
Baked Rice Pudding
Baked Spaghetti Squash
Glazed Sweet Potatoes
Baked Veggie Dip
Grilled Asparagus with Balsamic Vinaigrette
Carrot and raisin quinao
Savory Carrot Soup
Chapatis Flatbread
Chayote and Poblano Slaw
Chayote Squash Soup with Cilantro Sour Cream
Parmesan-Herb Biscuits
Cheesy Bean Quiche
Cherry Pepper Salad
Roasted Chick Pea Soup
Chicken and Broccoli
Chicken Vegetable Soup with Kale
Baked Chicken with Vegetables
Chicken Cacciatore
Cheesy Bean Quiche
Cherry Pepper Salad
Chicken Cacciatore
Chicken Cacciatore
Chicken Caesar Salad
Chicken and Fruit Salad
Chicken Gorgonzola with Orzo
Chicken and Grape Pasta Pitas
Chicken Orange Kabobs
Chicken Niçoise
Chicken Noodle Soup
Crispy Chicken Nuggets
Chicken Parmigiana
Chopped Chicken & Rice Salad
Chicken Salad
Chicken Salad
Chicken Stew
Creamy Chicken Tortilla Casserole
Chicken Tortilla Soup
Chicken Vegetable Soup
Baked Chicken with Quinces
Chickpea and Spinach Curry
Chickpea Dip
Chickpea "Chicken" Salad
Chickpea Stew
Greek Chickpeas and Spinach
Chile Lime Tortilla Chips
Chili Bean Dip
Chili Popcorn
Chilled Melon Soup
Chinese Five-Spice Powder
Chocolate Raspberry Torte
Chocolate Sauce
Chocolate Truffles
Chocolaty Brownies
Fat-Free Chocolaty Fudge
Creamy Soy Chocolaty Pudding
Cilantro Dressing
Cinco de Mayo Nachos
Cinnamon Apple Snacks
Citrus and Greens
CheesecakeCitrus Cheesecake
Citrus Vegetables
Clam Chowder
Classic 3-Bean Salad
Classic Minestrone
Classic Potato Salad
Classic Salsa
Waldorf Salad
Applesauce Coffee Cake
Coleslaw
Coleslaw
3 Bean Salad
3 Bean Soup
3-Cabbage Slaw
Sensational Five Star Fruit Salad
7-Layer Bean Dip
Baked Acorn Squash with Goat Cheese and
Rosemary
Red, White and Blue Angel Food Cake
Apple Butter
Apple-Carrot Cocktail
Applesauce Carrot Cake
Witches Brew Cider
Apple-Carrot Salad
Spicy Apple-Filled Squash
Apple Raisin Flapjacks
Apple-Grape Salad
Apple Meringues
Granny Smith Pancakes
Apple-Ricotta Wrap
Cornbread Apple Stuffing
Apple Veggie Salad
Hot Apples with Oat Topping
Applesauce Loaf Cake
Apricot-Glazed Salmon
Balsamic Glazed Pearl Onions
Honey-Mustard Balsamic Vinaigrette
Frozen Banana Berry Cups
Banana Bread
Banana Pumpkin Bread
Creamy Banana Shake
Banana Split SmoothieBanana Split Smoothie
Low-Fat Banana-Walnut Bread
Barbecued Beef
Spicy Barbeque Chicken
Vegetarian Minestrone Soup
Beef Barley and Lima Bean Soup
Basic White Sauce
Barbecue Chicken Chopped Salad
BBQ Lentils
Maple BBQ Meatballs
BBQ Pulled Chicken
Pinto Bean and Avocado Dip
Black Bean and Corn Salsa
Black Bean and Corn Soup
Black Bean, Pasta, and Artichoke Heart Medley
White Bean and Pumpkin Soup
White Bean, Basil and Sun-Dried Tomato Pizza
White Bean and Vegetable Soup
Bean Gazpacho
Black Bean & Sweet Potato Burrito
Bean Tortilla Soup
Red and Yellow Pepper Omelets
Mixed Berries with Honey Yogurt
Blueberry Bran Muffins
Berry Blast Smoothie
Berry Bread Pudding
Raspberry-Blackberry Jam
Strawberry-Kiwi Slush
Berry-Kiwi Smoothie
Berry Muffins
Berry-Peach Smoothie
Berry Bright Smoothie
Black and Blue Cobbler
Black Beans Curry with Garbanzo Beans
Black Bean Gazpacho
Zesty Black Bean Soup
Tricolor Black Beans and Rice
Black-eyed Chicken
Black-Eyed Peas & Veggies
Chicken with Blackberry Sauce
Blackened Chicken
Blue Corn Bread
Blueberry Crumble
Low-fat Blueberry Muffin
Blueberry Popovers
Blueberry Sauce
Blueberry Vinaigrette Dressing
Bouillabaisse
Breaded Chicken
Breakfast Fruit Bowl
Breakfast Fruit Cup

Vegetarian Breakfast Sandwich
Creamy broccoflower soup
Italian Broccoli and Pasta
Broccoli Rice Casserole
Broccoli Salad
Broiled Star Fruit with Vanilla Frozen Yogurt
Brown Bag Fruit Mix
Brussels Sprouts with Mushroom Sauce
Buffalo Style Chicken Wings & Veggies
Bulgur Veggie Salad
Buttermilk Ranch Dressing
Cabbage and Potato Sauté
Crunchy Cabbage Salad
Cabbage Soup
Grape and Napa Cabbage Stir-Fry
Caribbean Calabaza and Chayote Ratatouille
Low Fat Apple Maple Muffins
• Low Fat Pea Soup With Quinoa
• Healthy Low-Fat Banana Zucchini Bread
• Low Fat Chocolate Fondue
• Low Fat Lasagna
• Parmesan Crusted Chicken (Low-fat Version)
• Yummy Low-Fat Mac & Cheese
• Low, Low Fat Muffins
• Low Fat Breakfast Wraps
Curried Chickpeas and Black Beans-Low Fat
• Low-Fat (Or Fat-Free) Banana-Crunch Muffins
• Low Fat Mocha Chocolate Chip Muffins
• Low-Fat Teriyaki Grilled Tuna Steaks
• Low Fat Bran Muffins
• Shrimp Egg Foo Yong (Low Carb and Low Fat)
• Low Fat, Low Cholesterol Chocolate
Cake/Cupcakes
• Low-Fat Baked Cheese Sticks
• Low Fat Fish Fingers
• Low Fat Microwave Fudge
Low-fat Vegetable Soup
• Low Fat Pepperoni Pizza on a Flat Out
• Low Fat Eggplant (Aubergine) Parmesan
• Low Calorie and Low Fat Cheesecake
• Low Fat, Sugar Free Cornbread
• Low Fat Pasta Carbonara
• Chili Cheese Cornbread (Low Fat)
• Weight Watchers Au Gratin Potatoes 3 Pts (Low-
Fat)
• Black Ginger Cake (Low Fat)
• Yummy Low Cal-Low Fat Pineapple Bread
Pudding
Low Fat Healthy Zucchini Bread
• Low-Fat Bircher Muesli
• Low-Fat Cornbread
• Low Fat Broccoli Bisque
• Cherry Angel Food (Low Fat )
• Fantastic Low-Fat Banana Bread
• Low Fat Lemon Chicken
• Oatmeal Fruit Cookies (Low Fat)
• Lower Fat Baked Mac and Cheese
• Chicken Piccata Low Fat
Low-Fat Pita Chips
• Rice With Feta (Low Fat)
• Unfried Crispy Baked Beet Chips (Low Fat)
• Low Fat Buckwheat Pancakes
• Low Fat Hummus Spread
• Indian Saag Paneer (Low Fat Cheese With Spinach)
• Low Fat Cream Cheese Mashed Potatoes
• Low Fat Apple Bread
• Copycat Warm Delights Mini - Low Calorie, Low
Fat
• Delish Sweet Potato "fries" Low Fat
Easy Crock Pot BBQ Chicken (Low Fat)
• Easy Crispy Oven Fries (Low Fat, Low Cal)
• Triple Chocolate Sour Cream Bundt Cake (Low
Fat)
• Leek and Mushroom Sauce (Low Fat)
• Quick Low-Fat Mushrooms
• Lower Fat Oatmeal Molasses Cookies
• Low-Fat Cherry Cheesecake Pudding Pie
• Crustless Spinach Quiche (Low Fat)
• Low Fat Full Taste Muffins
Reduced Fat Alfredo Sauce
• Low-Fat Bisquick Oven Fried Chicken
• Low Fat Chocolate Berry Smoothie
• Chocolate Buttermilk Cake (Fat Free or Low Fat)
• Very Simple Oven Fried Chicken -- Low Fat
• Oriental Cold Noodle Salad (Low Fat/Vegetarian)
• Apricot-Glazed Roasted Asparagus (Low Fat)
• Low Fat Spinach and Artichoke Dip
• Low Fat Chocolate Chip Banana Muffins
Low-Fat Thai Steak Salad
• Yummy Low Fat Brownies
• Low-Fat Snickerdoodles
• Divinely Creamy Low-Fat Fettuccine Alfredo
• Low-Fat Apple Orange Oat Bran Muffins
• Broccoli Cheese Soup - 20 Minute fast and low fat
• Creamy Baked Macaroni and Cheese – Not Low
Fat!
• Chocolate Pudding, Low Fat
• Low-Fat Pasta Boscaiola
• Low-Fat Chocolate Muffins
Moist and Low Fat Carrot-Raisin-Apple-Muffins
• Low Fat Mac and Cheese
• Spinach Cheese Kugel (Low Fat)
• Low Fat Mexican Macaroni and Cheese
• Easy Mexi Bake (Low Fat)
• Low Fat Lower Carb Turkey Lasagna ( Whole
Wheat Lasagna Noodles)
• Peach Crisp (lower-fat)
• Low Fat Egg Drop Soup, My Way
• Low-fat Banana Bars
• Very Low Fat, Delicious Oatmeal Raisin Cookies
Creamy Low-Fat Potato Soup
• Low Fat Gazpacho With Twang!
• Low Fat Blackberry Cobbler
• Oven Ranch Chicken (Low-Fat)
• Delightful (Low-Fat) Cranberry Muffins
• Cheesy Scrambled Eggs . . . Low Fat, Low Chol,
Low Sugar
• Diabetic Zucchini Bread (Low Sugar, Low Calorie,
Low Fat )
• Low-Fat Burgundy Beef & Vegetable Stew
• Rosemary-Asiago Muffins (Low Fat)
• Low-fat Zucchini Slice
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Table of Contents
Weight Loss Diet Recipe Books
• Lemon And Thyme Chicken
• Slow Cooked Bacon-Wrapped Chicken
• Spicy Sriracha Chicken Wings
• Mustard Balsamic Baked Chicken
• Butterflied Roasted Chicken
• Chicken Cranberry Salad
• Turkey Chili
• Herb-Crusted Turkey With Apple-Cranberry And Veal Stuffing
• Crispy Chicken With Roasted Romaine
• Creamy Chicken And Delicata Squash
• Chicken and Pork Stuffed Squash
• BBQ Chicken Wings
• Baked Chicken Nuggets
• Grilled Chicken and Pineapple with Onion Relish
• Moroccan-Style Roast Chicken
• Chicken and Vegetable Soup
• Sun-dried Tomato Chicken
• Zaatar Grilled Chicken
• Assorted Buffet Rolled Sandwiches
• Chicken And Artichoke Panzanella
• Lemon Chicken Kebabs With Grilled Zucchinis
• Chicken Cacciatore
• Chicken With Mushroom Cream Sauce
• Jerk Chicken
• Orange Chicken
• Bacon-Wrapped Salsa-Stuffed Chicken
• Chicken Bruschetta
• Chicken Asparagus Carbonara
• Chicken Curry Rolls With Mango Chutney
• Braised Chicken With Fennel And Sweet Potatoes
• Spiced Duck Breast
• Chicken Pineapple Stir-Fry
• Braised Duck Legs With Vegetables
• Braised Chicken in Carrot Juice And Prunes
• Coconut Crusted Chicken Strips
• Chicken Tajine With Apricots
• Roast Chicken With Grapes
• Roast Chicken with Sundried Tomato Pesto and Cauliflower Mash
• Chicken Salad With Grapes, Apples And Cranberries
• Cinnamon Chicken
• Thai Chicken Curry Soup
• Spicy Drumsticks
• Quick And Creamy Chicken Stew
• Chicken With Creamy Sun-Dried Tomato Sauce
• Green Chicken Masala
• Spicy Chicken With Herb Sauce
• Olive, Garlic and Lemon Chicken
• Duck Confit and Carrot Confit
• 2 Chicken Liver Pâté Recipes
• Ginger Citrus Roast Chicken
• Delicious Butter Chicken Recipe
• Sausage-Stuffed Jalapeño Bites
• Old-Fashioned Slow Cooker Pork Chops
• Oven Roasted Pork Hocks
• Bacon-Wrapped BBQ Sausage Bites
• Pork Chops With Lemon-Cilantro Vinaigrette
• Cinnamon Pork Chops with Spiced Pear Chutney
• Bacon Maple Pork Tenderloin
• Pork Chops With Balsamic Glaze
• Pork Chops With Apple-Bacon Relish
• Ham and Butternut Squash Hash
• Sausage and Apple-Stuffed Squash
• Sausage With Grilled Vegetables
• Ribs With Mixed Berry BBQ Sauce
• Ham And Pineapple Skewers
• Pork Tenderloin With Smoked Paprika
• Mexican-Style Ribs
• Pork Tenderloin With Strawberry Sauce
• Pork Chops With BBQ Peach Sauce
• Pulled Pork With BBQ Mustard Sauce
• Spicy Honey-Glazed Ribs
• Pressure Cooker Ribs With Creamy Coleslaw
• Curried Pork Chops With Honeydew And Cucumber
• Vietnamese Pork Spring Rolls
• Bacon-Wrapped Pork Medallions
• Pulled Pork Salad
• Pork Carnitas
• Herbed Pork Chops
• Pork Tenderloin With Pears And Roasted Butternut Squash
• Pork and Pineapple Stir-Fry
• Simple Sausage Casserole
• Slow Cooker Ham With Pineapple and Mustard Glaze
• Roasted Pork Loin With Pear Sauce
• Holiday Spiced Pork Roast
• Pork Tenderloin With Cranberries
• Bacon-Wrapped Sausage With Apples
• Pineapple Pork Chops
• Slow Cooked Balsamic Pork Roast
• Pulled Pork Stuffed Sweet Potatoes
• Spicy Spare Ribs
• Pork and Apple Meatloaf
• Apple-Cinnamon Pork Loin
• Grilled Pork With Basil Rub
• Texas-Style Pork Ribs
• Orange Ginger Sauce
• Paleo Gravy
• Creamy Cranberry Dressing
• Honey Mustard Dressing
• Apricot Salad Dressing
• Beet Maror
• Beet Hummus
• Marcona Almond Mayonnaise
• Creamy Onion Salad Dressing
• Mustard Marmalade Dressing
• Peanut Sauce
• Creamy “Ricotta” Dip
• Easy Avocado Dip
• Kale Almond Pesto
• Pear Parsley Salad Dressing
• Umeboshi Cucumber Dressing
• Homemade Ranch Dressing
• Sesame Dip
• Quick and Easy Gourmet Garlic Oil
• Paleo Dirty Rice
• Simple Braised Greens
• Garlic Ginger Bok Choy
• Chocolate Hazelnut Spread
• Homemade Tomato Sauce
• Savory Avocado Spread
• Raw Cranberry Sauce
• Vanilla Plum Jam
• Raw Tomato Sauce
• Lemon Walnut Pesto
• Spicy Walnut Vinaigrette
• Paleo BBQ Sauce
• Green Goddess Dressing
• Make Your Own Maror
• Charoset
• Parsley Pesto with Sundried Tomatoes
• How to Make Gomasio
• Apricot Butter
• Cranberry Sauce
• Paleo Chocolate Chip Cookies
• Almond Pulp Macaroons
• Paleo Peach Crisp
• Mexican Wedding Cookies
• Egg-Free Paleo Macaroons
• Paleo Snickerdoodles
• Paleo Apple Tart
• Grilled Zucchini
• Broccoli Rabe with Garlic
• Roasted Asparagus
• Lemon Kale Chips
• Eggplant Caponata
• Squash Fries
• Acorn Squash with Cranberry Apple Stuffing
• Stuffed Mushrooms
• Kale with Gomasio
• Chestnuts with Brussel Sprouts
• Squash with Cherries
• Kale with Cranberries
• Gingerbread Apple Crisp
• Gingersnaps
• Granny Smith Apple Crisp
• Strawberry Sorbet
• Lemon Almond Biscotti
• Piña Colada Ice Cream
• Vegan Peanut Butter Cookies
• Apple Blackberry Crisp
• Will the Real Fudge Baby Please Stand Up
• Chocolate Power Bar Balls
• Chocolate Peanut Butter Fudge
• Chocolate Raspberry Hamantaschen
• Pumpkin Pie Ice Cream
• Mexican Chocolate Ice Cream
• Chocolate Sorbet
• Cherry Strawberry Ice Cream
• Chocolate Chip Cookies with Yacon
• Ice Cream Sandwich
• Grain-Free Peach Crisp
• Mint Chip Protein Shake
• Peppermint Hot Chocolate
• Apple Cider Soda
• Iced Ginger Chai
• Balsamic Roasted Turkey with Apple Stuffing
• Rosemary Apple Chicken
• Peach Chicken
• Chicken Salad with Almonds
• Gluten-Free Twinkies
• Flourless Chocolate Banana Cake
• Double Chocolate Mocha Biscotti
• Double Chocolate Mocha Biscotti
• Roasted Asparagus
• Lemon Kale Chips
• Carrot Kugel
• How to Roast Beets
• Healthy Low-Fat Banana Zucchini Bread
• Low Fat Chocolate Fondue
• Low Fat Lasagna
• Parmesan Crusted Chicken (Low-fat Version)
• Yummy Low-Fat Mac & Cheese
• Low, Low Fat Muffins
• Low Fat Breakfast Wraps
• Low-Fat (Or Fat-Free) Banana-Crunch Muffins
• Low Fat Mocha Chocolate Chip Muffins
• Low-Fat Teriyaki Grilled Tuna Steaks
• Low Fat Bran Muffins
• Shrimp Egg Foo Yong (Low Carb and Low Fat)
• Low Fat, Low Cholesterol Chocolate Cake/Cupcakes
• Low-Fat Baked Cheese Sticks
• Low Fat Fish Fingers
• Low Fat Microwave Fudge
• Low Fat Pepperoni Pizza on a Flat Out
• Low Fat Eggplant (Aubergine) Parmesan
• Low Calorie and Low Fat Cheesecake
• Low Fat, Sugar Free Cornbread
• Low Fat Pasta Carbonara
• Chili Cheese Cornbread (Low Fat)
• Weight Watchers Au Gratin Potatoes 3 Pts (Low-Fat)
• Black Ginger Cake (Low Fat)
• Yummy Low Cal-Low Fat Pineapple Bread Pudding
• Low-Fat Bircher Muesli
• Low-Fat Cornbread
• Low Fat Broccoli Bisque
• Cherry Angel Food (Low Fat )
• Fantastic Low-Fat Banana Bread
• Low Fat Lemon Chicken
• Oatmeal Fruit Cookies (Low Fat)
• Lower Fat Baked Mac and Cheese
• Chicken Piccata Low Fat
• Rice With Feta (Low Fat)
• Unfried Crispy Baked Beet Chips (Low Fat)
• Low Fat Buckwheat Pancakes
• Low Fat Hummus Spread
• Indian Saag Paneer (Low Fat Cheese With Spinach)
• Low Fat Cream Cheese Mashed Potatoes
• Low Fat Apple Bread
• Copycat Warm Delights Mini - Low Calorie, Low Fat
• Delish Sweet Potato "fries" Low Fat
• Easy Crispy Oven Fries (Low Fat, Low Cal)
• Triple Chocolate Sour Cream Bundt Cake (Low Fat)
• Leek and Mushroom Sauce (Low Fat)
• Quick Low-Fat Mushrooms
• Lower Fat Oatmeal Molasses Cookies
• Low-Fat Cherry Cheesecake Pudding Pie
• Low Fat Full Taste Muffins
• Low-Fat Bisquick Oven Fried Chicken
• Low Fat Chocolate Berry Smoothie
• Chocolate Buttermilk Cake (Fat Free or Low Fat)
• Very Simple Oven Fried Chicken -- Low Fat
• Oriental Cold Noodle Salad (Low Fat/Vegetarian)
• Apricot-Glazed Roasted Asparagus (Low Fat)
• Low Fat Spinach and Artichoke Dip
• Low Fat Chocolate Chip Banana Muffins
• Yummy Low Fat Brownies
• Low-Fat Snickerdoodles
• Divinely Creamy Low-Fat Fettuccine Alfredo
• Low-Fat Apple Orange Oat Bran Muffins
• Broccoli Cheese Soup - 20 Minute fast and low fat
• Creamy Baked Macaroni and Cheese – Not Low Fat!
• Chocolate Pudding, Low Fat
• Low-Fat Pasta Boscaiola
• Low-Fat Chocolate Muffins
• Low Fat Mac and Cheese
• Spinach Cheese Kugel (Low Fat)
• Low Fat Mexican Macaroni and Cheese
• Easy Mexi Bake (Low Fat)
• Low Fat Lower Carb Turkey Lasagna ( Whole Wheat Lasagna Noodles)
• Peach Crisp (lower-fat)
• Low Fat Egg Drop Soup, My Way
• Low-fat Banana Bars
• Very Low Fat, Delicious Oatmeal Raisin Cookies
• Low Fat Gazpacho With Twang!
• Low Fat Blackberry Cobbler
• Oven Ranch Chicken (Low-Fat)
• Delightful (Low-Fat) Cranberry Muffins
• Cheesy Scrambled Eggs . . . Low Fat, Low Chol, Low Sugar
• Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )
• Low-Fat Burgundy Beef & Vegetable Stew
• Rosemary-Asiago Muffins (Low Fat)
• Low-fat Zucchini Slice
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Turkey Chili
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Herb-Crusted Turkey With Apple-Cranberry And Veal Stuffing
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Crispy Chicken With Roasted Romaine
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Creamy Chicken And Delicata Squash
Ingredients
Preparation
Chicken and Pork Stuffed Squash
Ingredients
Preparation
BBQ Chicken Wings
Ingredients
Ingredients for the BBQ rub
Ingredients for the BBQ sauce
Preparation
Baked Chicken Nuggets
Ingredients
Preparation
Grilled Chicken and Pineapple with Onion Relish
Ingredients
Preparation
Moroccan-Style Roast Chicken
Ingredients
Preparation
Chicken and Vegetable Soup
Ingredients
Preparation
Sun-dried Tomato Chicken
Ingredients
Preparation
Zaatar Grilled Chicken
Ingredients
Preparation
Assorted Buffet Rolled Sandwiches
Ingredients
Preparation
Ingredients
Preparation
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Preparation
Lemon Chicken Kebabs With Grilled Zucchinis
Ingredients
Preparation
Chicken Cacciatore
Ingredients
Preparation
Ingredients
Preparation
Jerk Chicken
Ingredients
Preparation
Orange Chicken
Ingredients
Preparation
Ingredients for Chicken
Preparation
Chicken Bruschetta
Ingredients
Preparation
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Preparation
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Preparation
Braised Chicken With Fennel And Sweet Potatoes
Ingredients
Preparation
Spiced Duck Breast
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Preparation
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Preparation
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Preparation
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Preparation
Braised Chicken in Carrot Juice And Prunes
Ingredients
Preparation
Coconut Crusted Chicken Strips
Ingredients
Preparation
Chicken Tajine With Apricots
Ingredients
Preparation
Roast Chicken With Grapes
Ingredients
Preparation
Ingredients
Preparation
Roast Chicken with Sundried Tomato Pesto and Cauliflower Mash
Ingredients
Preparation
Chicken Salad With Grapes, Apples And Cranberries
Ingredients
Preparation
Cinnamon Chicken
Ingredients
Preparation
Ingredients
Preparation
Spicy Drumsticks
Ingredients
Preparation
Ingredients
Preparation
Chicken With Creamy Sun-Dried Tomato Sauce
Ingredients
Preparation
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Preparation
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Preparation
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Preparation
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Preparation
Ingredients
Technique
Ingredients
Preparation
Ingredients
Preparation
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Preparation
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Preparation
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Preparation
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Preparation
Cinnamon Pork Chops with Spiced Pear Chutney
Ingredients
Spiced Pear Chutney Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Ingredients for the apple-bacon relish
Preparation
Ingredients
Preparation
Ingredients
Preparation
Sausage With Grilled Vegetables
Ingredients
Preparation
Ribs With Mixed Berry BBQ Sauce
Ingredients
Preparation
Ham And Pineapple Skewers
Ingredients
Preparation
Pork Tenderloin With Smoked Paprika
Ingredients
Preparation
Mexican-Style Ribs
Ingredients
Ingredients for the rub
Preparation
Pork Tenderloin With Strawberry Sauce
Ingredients
Preparation
Pork Chops With BBQ Peach Sauce
Ingredients
Ingredients for the BBQ peach sauce
Preparation
Pulled Pork With BBQ Mustard Sauce
Ingredients
Preparation
Spicy Honey-Glazed Ribs
Ingredients
Preparation
Pressure Cooker Ribs With Creamy Coleslaw
Ingredients
Preparation
Curried Pork Chops With Honeydew And Cucumber
Ingredients
Ingredients for the honeydew cucumber salad
Preparation
Vietnamese Pork Spring Rolls
Ingredients
Preparation
Bacon-Wrapped Pork Medallions
Ingredients
Preparation
Ingredients
Preparation
Pulled Pork Salad
Ingredients
Preparation
Pork Carnitas
Ingredients
Preparation
Herbed Pork Chops
Ingredients
Preparation
Pork Tenderloin With Pears And Roasted Butternut Squash
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Slow Cooker Ham With Pineapple and Mustard Glaze
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients for the marinade
Preparation
Ingredients
Preparation
Ingredients
Preparation
Spicy Spare Ribs
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Ingredients
Preparation
Nettles Pesto
Orange Ginger Sauce
Paleo Gravy
Beet Maror
Beet Hummus
Peanut Sauce
Easy Avocado Dip
Kale Almond Pesto
Sesame Dip
Paleo Dirty Rice
Raw Cranberry Sauce
Vanilla Plum Jam
Raw Tomato Sauce
Lemon Walnut Pesto
Paleo BBQ Sauce
Make Your Own Maror
Charoset
How to Make Gomasio
Apricot Butter
Cranberry Sauce
Paleo Peach Crisp
Paleo Apple Tart
Grilled Zucchini
Roasted Asparagus
Lemon Kale Chips
Eggplant Caponata
Squash Fries
Stuffed Mushrooms
Kale with Gomasio
Gingersnaps
Strawberry Sorbet
Chocolate Sorbet
Ice Cream Sandwich
Apple Cider Soda
Iced Ginger Chai
Sesame Noodles
Peach Chicken
Chicken Salad with Almonds
Roasted Asparagus
Lemon Kale Chips
Carrot Kugel
How to Roast Beets
Eggplant Caponata
Apricot Shake
Artichoke Chicken
Asian Pasta
Asian Snow Peas
Asian Super Slaw
Asian Veggie Wraps with Ginger-Cilantro Dipping Sauce
Asparagus with Sole
Baked Bananas
Baked Chickpeas
Baked Pears
Baked Rice Pudding
Baked Veggie Dip
Carrot and Raisin Quinoa
Savory Carrot Soup
Chapatis Flatbread
Cheesy Bean Quiche
Cherry Pepper Salad
Chicken Cacciatore
Cheesy Bean Quiche
Cherry Pepper Salad
Chicken Cacciatore
Chicken Cacciatore
Chicken Niçoise
Chicken Noodle Soup
Chicken Parmigiana
Chicken Salad
Chicken Salad
Chicken Stew
Chickpea Dip
Chickpea Stew
Chili Bean Dip
Chili Popcorn
Chilled Melon Soup
Chocolate Sauce
Chocolate Truffles
Chocolaty Brownies
Cilantro Dressing
Citrus and Greens
Citrus Vegetables
Clam Chowder
Classic Minestrone
Classic Salsa
Waldorf Salad
Coleslaw
Coleslaw
3 Bean Salad
3 Bean Soup
3-Cabbage Slaw
7-Layer Bean Dip
Baked Acorn Squash with Goat Cheese and Rosemary
Apple Butter
Witches Brew Cider
Apple-Carrot Salad
Apple-Grape Salad
Apple Meringues
Apple-Ricotta Wrap
Apple Veggie Salad
Banana Bread
Creamy Banana Shake
Barbecued Beef
Basic White Sauce
BBQ Lentils
Maple BBQ Meatballs
BBQ Pulled Chicken
Black Bean, Pasta, and Artichoke Heart Medley
White Bean, Basil and Sun-Dried Tomato Pizza
Bean Gazpacho
Bean Tortilla Soup
Berry Bread Pudding
Berry-Kiwi Smoothie
Berry Muffins
Black Bean Gazpacho
Black-eyed Chicken
Blackened Chicken
Blue Corn Bread
Blueberry Crumble
Blueberry Popovers
Blueberry Sauce
Bouillabaisse
Breaded Chicken
Breakfast Fruit Cup
Creamy Broccoflower Soup
Broccoli Salad
Brown Bag Fruit Mix
Bulgur Veggie Salad
Cabbage Soup
Campfire Apples
Cantaloupe Cooler
Caramel Apple Dip
Caramelized Pears with Toasted Almonds and Yogurt
Caraway Cabbage
Shredded Carrot and Fruit Salad
Carrot and Butternut Squash Soup
Carrot Bars
Carrot Cake
Carrots and Pineapple Gelatin Salad
Carrot Cookies
Ingredients
Directions
Low Fat Pea Soup With Quinoa
Ingredients
Directions
Ingredients
Directions
Healthy Low-Fat Banana Zucchini Bread
Ingredients
Directions
Low Fat Chocolate Fondue
Ingredients
Directions
Low Fat Lasagna
Ingredients
Directions
Parmesan Crusted Chicken (Low-fat Version)
Ingredients
Directions
Yummy Low-Fat Mac & Cheese
Ingredients
Directions
Low, Low Fat Muffins
Ingredients
Directions
Low Fat Breakfast Wraps
Ingredients
Directions
Ingredients
Directions
Low-Fat (Or Fat-Free) Banana-Crunch Muffins
Ingredients
Directions
Low Fat Mocha Chocolate Chip Muffins
Ingredients
Directions
Low-Fat Teriyaki Grilled Tuna Steaks
Ingredients
Directions
Low Fat Bran Muffins
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Directions
Shrimp Egg Foo Yong (Low Carb and Low Fat)
Ingredients
Directions
Low Fat, Low Cholesterol Chocolate Cake/Cupcakes
Ingredients
Directions
Low-Fat Baked Cheese Sticks
Ingredients
Directions
Low Fat Fish Fingers
Ingredients
Directions
Low Fat Microwave Fudge
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Directions
Ingredients
Directions
Low Fat Pepperoni Pizza on a Flat Out
Ingredients
Directions
Low Fat Eggplant (Aubergine) Parmesan
Ingredients
Directions
Low Calorie and Low Fat Cheesecake
Ingredients
Directions
Low Fat, Sugar Free Cornbread
Ingredients
Directions
Low Fat Pasta Carbonara
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Directions
Chili Cheese Cornbread (Low Fat)
Ingredients
Directions
Weight Watchers Au Gratin Potatoes 3 Pts (Low-Fat)
Ingredients
Directions
Black Ginger Cake (Low Fat)
Ingredients
Directions
Yummy Low Cal-Low Fat Pineapple Bread Pudding
Ingredients
Directions
Ingredients
Directions
Low-Fat Bircher Muesli
Ingredients
Directions
Low-Fat Cornbread
Ingredients
Directions
Low Fat Broccoli Bisque
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Directions
Cherry Angel Food (Low Fat )
Ingredients
Directions
Fantastic Low-Fat Banana Bread
Ingredients
Directions
Low Fat Lemon Chicken
Ingredients
Directions
Oatmeal Fruit Cookies (Low Fat)
Ingredients
Directions
Lower Fat Baked Mac and Cheese
Ingredients
Directions
Chicken Piccata Low Fat
Ingredients
Directions
Low-Fat Pita Chips
Ingredients
Directions
Rice With Feta (Low Fat)
Ingredients
Directions
Unfried Crispy Baked Beet Chips (Low Fat)
Ingredients
irections
Low Fat Buckwheat Pancakes
Ingredients
Directions
Low Fat Hummus Spread
Ingredients
Directions
Indian Saag Paneer (Low Fat Cheese With Spinach)
Ingredients
Directions
Low Fat Cream Cheese Mashed Potatoes
Ingredients
Directions
Low Fat Apple Bread
Ingredients
Directions
Copycat Warm Delights Mini - Low Calorie, Low Fat
Ingredients
Directions
Delish Sweet Potato "fries" Low Fat
Ingredients
Directions
Ingredients
Directions
Easy Crispy Oven Fries (Low Fat, Low Cal)
Ingredients
Directions
Triple Chocolate Sour Cream Bundt Cake (Low Fat)
Ingredients
Directions
Leek and Mushroom Sauce (Low Fat)
Ingredients
Directions
Quick Low-Fat Mushrooms
Ingredients
Directions
Lower Fat Oatmeal Molasses Cookies
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Directions
Low-Fat Cherry Cheesecake Pudding Pie
Ingredients
Directions
Crustless Spinach Quiche (Low Fat)
Ingredients
Directions
Ingredients
Directions
Low Fat Full Taste Muffins
Ingredients
Directions
Ingredients
Directions
Low-Fat Bisquick Oven Fried Chicken
Ingredients
Directions
Low Fat Chocolate Berry Smoothie
Ingredients
Directions
Chocolate Buttermilk Cake (Fat Free or Low Fat)
Ingredients
irections
Very Simple Oven Fried Chicken -- Low Fat
Ingredients
Directions
Oriental Cold Noodle Salad (Low Fat/Vegetarian)
Ingredients
Directions
Apricot-Glazed Roasted Asparagus (Low Fat)
Ingredients
Directions
Low Fat Spinach and Artichoke Dip
Ingredients
Directions
Low Fat Chocolate Chip Banana Muffins
Ingredients
Directions
Ingredients
Directions
Yummy Low Fat Brownies
Ingredients
Directions
Low-Fat Snickerdoodles
Ingredients
Directions
Divinely Creamy Low-Fat Fettuccine Alfredo
Ingredients
Directions
Low-Fat Apple Orange Oat Bran Muffins
Ingredients
Directions
Broccoli Cheese Soup - 20 Minute fast and low fat
Ingredients
Directions
Creamy Baked Macaroni and Cheese – Not Low Fat!
Ingredients
Directions
Chocolate Pudding, Low Fat
Ingredients
Directions
Low-Fat Pasta Boscaiola
Ingredients
Directions
Low-Fat Chocolate Muffins
Ingredients
Directions
Moist and Low Fat Carrot-Raisin-Apple-Muffins
Ingredients
Directions
Low Fat Mac and Cheese
Ingredients
Directions
Spinach Cheese Kugel (Low Fat)
Ingredients
Directions
Low Fat Mexican Macaroni and Cheese
Ingredients
Directions
Easy Mexi Bake (Low Fat)
Ingredients
Directions
Low Fat Lower Carb Turkey Lasagna ( Whole Wheat Lasagna Noodles)
Ingredients
Directions
Peach Crisp (lower-fat)
Ingredients
Directions
Low Fat Egg Drop Soup, My Way
Ingredients
Directions
Low-fat Banana Bars
Ingredients
Directions
Very Low Fat, Delicious Oatmeal Raisin Cookies
Ingredients
Directions
Ingredients
Directions
Low Fat Gazpacho With Twang!
Ingredients
Directions
Low Fat Blackberry Cobbler
Ingredients
Directions
Oven Ranch Chicken (Low-Fat)
Ingredients
Directions
Delightful (Low-Fat) Cranberry Muffins
Ingredients
Directions
Cheesy Scrambled Eggs . . . Low Fat, Low Chol, Low Sugar
Ingredients
Directions
Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )
Ingredients
Directions
Low-Fat Burgundy Beef & Vegetable Stew
Ingredients
Directions
Rosemary-Asiago Muffins (Low Fat)
Ingredients
Directions
Low-fat Zucchini Slice
Ingredients
Directions
Ingredients
8 oz. boneless skinless chicken breast, cut into slices;
1 tsp. chili powder;
2 cups grapes, cut in half;
1 cup fresh blueberries;
3 cups mixed greens;
½ cup almonds, chopped or crushed;
Cooking fat;
Sea salt and freshly ground black pepper to taste;
Preparation
1. Sprinkle the chili powder over the chicken and season to taste with salt and pepper.
2. Heat some cooking fat in a large skillet placed over a medium-high heat.
3. Add the chicken to the skillet and cook until golden (about 8 to 10 minutes), turning
every few minutes to make sure it cooks evenly.
4. When the chicken is done, remove from the heat and wait for it to cool down before
shredding it by hand.
5. combine all the ingredients for the dressing in a bowl, stir everything well, and
season to taste.
6. In a salad bowl, combine the salad greens, the grapes, the blueberries, the almonds,
and the chicken. Pour the dressing on top and serve.
Ingredients
4 boneless skinless chicken breasts;
5 garlic cloves, minced;
½ cup of chicken stock;
Zest from 1 lemon;
Juice from 1 lemon;
2 to 3 sprigs of fresh thyme;
1 lemon, cut into 4 wedges;
Preparation
1. Preheat your oven to 400 F.
2. Season the chicken breasts on each side with sea salt and black pepper.
3. Place the chicken breasts in a baking dish and add the minced garlic, chicken stock,
lemon zest, lemon juice, and thyme sprigs.
4. Place in the oven and cook for 30 to 40 minutes, until the chicken is cooked
through, basting one or twice during the process.
5. Serve warm with lemon wedges.
Ingredients
1 ½ cup homemade BBQ sauce;
2 tbsp. fresh lemon juice;
4 apples peeled and chopped;
1 onion, diced;
8 to 12 slices bacon;
Preparation
1. Wrap each chicken breast with bacon slices.
2. Place each bacon-wrapped chicken breast in your slow cooker.
3. In a bowl, combine the BBQ sauce, lemon juice, apples, and onion, and mix well.
4. Pour the BBQ sauce mixture over the chicken. Cover and cook on low for 6 to 8
hours.
5. Serve the chicken breasts topped with the apple and onion mixture
Ingredients
2 lbs. chicken wings;
1 tsp. garlic powder;
Sea salt and freshly ground black pepper, to taste;
1 tbsp. fresh cilantro leaves, minced;
Preparation
2. In a small bowl, combine the olive oil, honey, sriracha, coconut aminos, and lime
juice.
3. In a large bowl, combine the chicken wings, garlic powder, and season with salt and
pepper to taste.
4. Arrange the wings on a parchment paper covered baking sheet and bake for 25-30
minutes, flipping them over halfway through.
5. Brush the wings with the Sriracha mixture and place them under the broiler for 3-4
minutes, or until crisp and crusted.
6. Serve immediately, garnished with fresh cilantro.
Ingredients
8 boneless chicken thighs;
1 tbsp. Dijon or homemade mustard;
1/4 cup of balsamic vinegar;
1/2 cup of olive oil;
2 tbsp. fresh rosemary, minced;
1 garlic clove, minced;
Preparation
1. In a bowl, combine the mustard, balsamic vinegar, garlic, rosemary, lemon juice,
and season to taste with salt and pepper.
2. Slowly pour the olive oil in with the mixture while whisking.
3. Place the chicken in a marinating container (glass or plastic; don’t use metal) and
pour the mustard balsamic marinade on top. Place in the refrigerator or leave on the
counter, covered, and marinate for about 30 minutes.
5. Transfer the chicken to a baking dish and empty the remaining sauce on top.
6. Place in the oven and bake for 1 hour or until the chicken is cooked.
7. Serve with roasted vegetables.
Ingredients
1 whole chicken, patted dry;
3 tbsp. melted Paleo cooking fat;
3 tbsp. fresh rosemary, finely chopped;
2 onions, peeled and quartered;
4 carrots, peeled and sliced;
2 bell peppers, chopped;
2 lemons, halved;
Sea salt and freshly ground black pepper to taste
Preparation
2. Place the chicken, breast-side down, on a cutting board. Cut along both sides of the
backbone from end to end with kitchen shears and remove the backbone. Flip the
chicken breast-side up, and open it like a book. Press firmly on the breasts with your
palm to flatten.
3. Save the backbone for some homemade stock.
4. In a small bowl, combine the cooking fat and 2 tbsp. of the rosemary.
5. Rub the chicken with 2/3 of the fat/rosemary mixture and season the chicken to taste
with sea salt and ground pepper.
6. Line a large baking sheet with aluminum foil.
7. Place the chicken on the baking sheet and surround it with the vegetables and the
lemons.
8. Pour the remaining fat/rosemary mixture over the vegetables and season to taste.
9. Place the baking sheet in the oven and cook for 1 hour or until a meat thermometer
reads 165 F in the thickest part of the breast.
10. Remove chicken from oven, squeeze some lemon juice over it, and
serve.
Ingredients
4 cups cooked chicken, cut into cubes;
1 ½ cup dried cranberries;
1 cup celery, chopped;
2 green onions, sliced thinly;
½ cup green bell pepper, minced;
1 tsp. paprika
½ cup homemade mayonnaise;
Preparation
1. In a large bowl, combine the mayonnaise and the paprika.
2. Add the chicken, celery, bell pepper, and green onions, and combine well.
3. Add the cranberries. Mix again, and season to taste with salt and pepper.
4. Place in the refrigerator to chill and serve
Turkey Chili
Ingredients
3 to 4 cups of shredded, cooked turkey meat;
2 cups of carrots, sliced or diced;
2 cups onions, chopped;
2 bell pepper, chopped;
2 cups diced tomatoes;
2 tbsp. tomato paste;
1 cup chicken or turkey stock;
2 tbsp. chili powder or to taste;
1 tbsp. ground cumin;
1 tbsp. dried hot red pepper flakes;
1 tsp. dried oregano;
Paleo cooking fat;
Green onions, sliced (optional, for garnishing);
Preparation
1. In a large saucepan placed over a medium-high heat, melt some cooking fat and cook
the onions, bell peppers and carrots until the onions are golden (about 5 minutes).
2. Add the garlic, chili powder, cumin, red pepper flakes, and oregano. Stir well and
cook for a minute.
3. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat,
and season with salt and pepper to taste. Give everything a good stir.
4. Bring the chili to a simmer, then reduce the heat to low, and let it simmer, uncovered,
for 30 to 45 minutes.
5. Serve warm with freshly sliced green onions on top.
Herb-Crusted Turkey With Apple-Cranberry
And Veal Stuffing
Ingredients
1. 1 (12 to 14 pound) turkey;
2. 2 apples, cut in chunks;
3. 1 large onion, diced;
4. 2 large carrots, diced;
5. 3 ribs celery, diced;
6. 1 head garlic, cut in half horizontally;
7. 1/2 bunch fresh rosemary;
8. 1/2 bunch fresh sage;
9. 6 bay leaves;
10. water;
11. Sea salt;
Preparation
1. In a big container place all the ingredients for the brine. Add the turkey, fill with
water to the top, and season with salt.
2. Brine in the refrigerator 2 to 3 days.
3. Remove turkey from the brine the night before the cooking and pat dry with a paper
towel.
4. Combine the ingredients for the herb crust in a small bowl and season to taste with
salt. Work the mixture under the skin of the turkey and massage it into the breasts and
the legs. Massage the herbs and ghee on the outside of the skin as well.
5. Place the herb-crusted in the refrigerator uncovered overnight.
Crispy Chicken With Roasted Romaine
Ingredients
2 large hearts of romaine, cut in half lengthwise;
¾ cup almond flour;

2 tbsp. flat-leaf parsley, chopped;
4 garlic cloves, minced,
2 eggs;
4 tbsp. extra-virgin olive oil;
Preparation
2. In one bowl, combine the almond flour, dried oregano, parsley, 2 tbsp. of olive oil, half the garlic, and salt and
pepper to taste.
3. Break and whisk the eggs in a different bowl.
4. Dip each chicken breast in the whisked eggs, then coat evenly with the almond flour mixture.
5. Line the chicken breasts on a foil-covered baking sheet. Place in the oven and cook for 15 minutes.
6. Drizzle the romaine with the remaining olive oil. Sprinkle it with the remaining minced garlic, and season with salt
and pepper.
7. Remove the baking sheet from the oven and place the romaine heads in with the chicken breasts.
8. Return the baking sheet to the oven until the chicken is cooked through (internal temperature of 165 F) and the
lettuce is browned around the edges, about 5 minutes.
9. Divide equally on plates and serve
Creamy Chicken And Delicata Squash
Ingredients
2 delicata squash, halved and seeded;
4 boneless skinless chicken breasts, cut into cubes;
6 0z. button mushrooms, sliced;
1 medium onion, finely diced;

1 large carrot, finely diced;
2 celery stalks, finely diced;
2 tbsp. Paleo cooking fat, melted;
1 can (14 oz.) full-fat coconut milk;

¼ cup fresh parsley, chopped;
1 tbsp. tapioca starch: (optional)
Preparation
2. Brush the squash with olive oil and season to taste with salt and pepper.
3. Place the squash face down on a baking sheet and roast until soft, about 30 minutes.
4. In a large saucepan placed over a medium heat, sauté the onion, garlic, carrot, and celery in 1 tbsp. of the cooking
fat until softened.
5. Add the chicken and cook until done (about 8 minutes).
6. Add mushroom and cook for another minute or two.
7. Add the coconut milk, the parsley and salt and pepper to taste. Give everything a good stir; at this point, if the
sauce is not thick enough for your taste you can add some tapioca starch.
8. Once the squash is ready, let it cool a few minutes, until it’s just cool enough to handle. Then use a fork to scrape
out the flesh and set it aside.
9. Add a generous amount of squash flesh in each bowl. Top with a good portion of the creamy chicken sauce and
serve.
Chicken and Pork Stuffed Squash
Ingredients
1 Buttercup squash;
½ lb. boneless skinless chicken breasts cut into cubes;
¾ lb. ground pork;
½ cup full-fat coconut milk;

½ cup carrots, diced;
½ cup leek, thinly sliced;
1 onion, diced;
3 cloves garlic, minced;
½ cup green zucchini, minced;

2 tsp. ground coriander;
2 tbsp. fresh basil, minced;
2 tbsp. fresh parsley, minced;
2 tbsp. Paleo cooking fat;
Preparation
2. Cut off and remove the top of the squash and remove the seeds.
3. Melt the cooking fat on a skillet placed over a medium heat and add the carrots, leek, onion, zucchini and garlic.
Cook until soft (about 4 minutes).
4. Add the pork to the skillet and cook, stirring occasionally, until the meat is done (about 5 minutes).
5. Add the coconut milk, coriander, basil, parsley, and salt and pepper to taste, then remove from heat.
6. Add the chicken cubes to the mix. Stir everything well, then pour the mixture in the squash and cover it all with the
top of the squash.
7. Place in the oven on a baking dish and cook for an hour and a half, or until the chicken is cooked.
BBQ Chicken Wings
Ingredients
4 lb. Chicken wings, disjointed: (about 24 wings)
BBQ Rub;
1 cup of BBQ Sauce;
Ingredients for the BBQ rub

2 tbsp. paprika;
2 tsp. chili powder or cayenne pepper;
1 tsp. onion powder;
1 tsp. cumin;
1 tsp. rosemary, minced;
Ingredients for the BBQ sauce

1. 2 cups homemade ketchup;
2. ½ white onion, minced;
3. 3 cloves garlic, minced;
4. 3 tbsp. Paleo cooking fat;
5. ¼ cup white wine vinegar;
6. 1/3 cup homemade Worcestershire sauce;
7. 2 teaspoons chili powder;
8. 1 tsp. cayenne pepper;
9. 1/3 cup raw honey; (optional)
10. Sea salt and freshly ground black pepper to taste;
Preparation
1. In a small bowl, combine all the ingredients for the rub and season to taste with salt and pepper.
2. Combine the chicken wings with the rub in a freezer bag and shake well, then refrigerate for 2 to 12 hours.
3. Preheat your oven To 350 F.
4. For the sauce, warm the cooking fat in a saucepan over a medium heat and cook the garlic and onion until they are
soft.
5. Add the remaining ingredients for the sauce, mix well, and season to taste.
6. Let the sauce simmer for at least 30 minutes.
7. Transfer the chicken wings from the bag into a big bowl and combine them with 1 cup of the BBQ sauce.
8. Place the sauce-coated wings on a baking sheet and bake for 20 minutes, turning them once after 10 minutes.
9. After the 20 minutes of cooking, bring the oven to a high broil and roast the chicken wings for 5 minutes on each
side.
10. Serve the wings warm with the extra BBQ sauce on the side for dipping.
Baked Chicken Nuggets
Ingredients
4 boneless, skinless chicken breasts;
2 large eggs;
1 ½ cup of almond flour;
1 ½ cup of coconut flour;

1 tsp. paprika;
Preparation
2. Using a rolling pin or meat hammer, flatten the chicken breasts to an even thickness.
3. Cut the chicken into bite-size nuggets.
4. In a bowl, combine the coconut flour, almond flour, garlic powder, paprika, oregano, and salt and pepper to taste.
Mix well.
5. In a different bowl, break and whisk the eggs.
6. Dip each chicken piece in the whisked eggs, then coat evenly with the flour mixture. Line up all the nuggets on a
greased baking sheet.
7. When all the nuggets are coated, bake them in the oven for 10 to 12 minutes, turning them over around the 5-
minute mark.
8. While the chicken nuggets are cooking, combine all the ingredients for the dill ranch dip in a small bowl. Season to
taste and whisk well.
9. Serve the nuggets with the dill ranch dip.
Grilled Chicken and Pineapple with Onion
Relish
Ingredients
4 pineapple slices;
2 fresh jalapeño peppers, thinly sliced;
Preparation
1. Preheat a grill or BBQ to medium-high.
2. In a skillet placed over a medium heat, warm the olive oil and sauté the onions until caramelized (about 10 min).
3. Add the honey, if using, and stir until dissolved; then add the vinegar and the wine.
4. Simmer until all the liquid has evaporated (about 10 minutes), and season to taste.
5. Grill the chicken breast on the preheated BBQ until done (about 5 minutes per side).
6. Place the pineapple slices and the jalapeño slices on the grill and grill them for about 2 min.
7. Top each chicken breast with jalapeño, pineapple, and onion relish, and serve.
Moroccan-Style Roast Chicken
Ingredients
4 lb. whole chicken, rinsed and patted dry;
1 onion, chopped;
1 zucchini, minced;
6 fresh or dried dates, pitted and roughly chopped;

2 carrots, minced;
1 tbsp. fresh ginger, minced;
1/2 tsp. paprika;
3/4 tsp. ground cumin;

1/2 tsp dried oregano;
1/4 tsp. ground cayenne pepper;
1/4 tsp. ground turmeric;
1 cinnamon stick;
Cooking twine;
Preparation
2. Heat 1 tbsp. of olive oil in a skillet over a medium heat. Add the onion, carrots, and garlic, and cook until soft (2 to
3 minutes).
3. Add the zucchinis, dates, ginger, paprika, cumin, oregano, cayenne pepper, turmeric and season with salt and
pepper to taste. Stir everything and cook for another 2 to 3 minutes.
4. Spoon the mixture into the chicken cavity and add the cinnamon stick. Tie the chicken’s legs together with cooking
string.
5. Place the chicken, breast side up, on rack in a roasting pan.
6. In a small bowl, combine all the ingredients for the rub, and rub it over the chicken.
7. Roast the chicken for 1 hour, basting every 20 minutes with the remaining rub mixture.
Chicken and Vegetable Soup
Ingredients
1 1/2 cups shredded cooked chicken;
1 cup of cauliflower, cut into chunks;
1 bell pepper, diced;
1 leek , sliced;
1 medium onion, chopped;
2 small zucchinis, sliced;
3 medium carrots, sliced;
2 celery ribs, sliced;
1 cup diced tomatoes;

4 fresh thyme sprigs;
2 bay leaves;
1 handful fresh parsley, finely chopped;
6 to 8 cups chicken stock ;
Preparation
1. In a large stockpot, melt the cooking fat over a medium heat, and gently cook the onion, garlic, leek, and chicken
for about 5 minutes, or until the onion is nice and tender.
2. Add the rest of the vegetables, bay leaves, thyme sprigs, and parsley, and cover it all with the 6 to 8 cups of
chicken broth.
3. Bring the soup to a boil, then reduce the heat and simmer for 20 minutes.
4. Season to taste with sea salt and freshly ground black pepper.
Sun-dried Tomato Chicken
Ingredients
4 lbs. chicken drumsticks, with or without the skin;
2 green onions, thinly sliced;
¼ cup olive oil.
¼ cup sun-dried tomatoes, chopped;

2 tbsp. balsamic vinegar;
Preparation
2. In a bowl, combine the sun-dried tomatoes, balsamic vinegar, oregano, garlic, olive oil, and season with salt and
pepper to taste.
3. Arrange the drumsticks in a single layer in a cooking dish, and pour the tomato mixture on top.
4. Sprinkle the green onions over everything in the dish, and bake for 45 minutes, or until the chicken is well cooked.
Zaatar Grilled Chicken
Ingredients
4 chicken thighs;
1/4 cup. olive oil;
2 tbsp. zaatar (ingredients below);
2 tbsp. lemon juice;

1 tsp. lemon zest;
Sea salt and freshly ground black pepper;
Preparation
1. Preheat a grill or BBQ to medium high.
2. In a small bowl, combine all the ingredients for the zaatar and mix well.
3. In another bowl, whisk together the olive oil, the zaatar, the lemon juice, the lemon zest, the garlic, and season with
salt and pepper to taste.
4. Dip each piece of chicken in the mixture, making sure they are all well coated.
5. Place the chicken on the grill and cook on each side until well done, about 7 to 8 minutes per side. Serve hot.
Assorted Buffet Rolled Sandwiches
Ingredients
1 ½ cups cooked ground chicken;
3 tbs. green onions, finely chopped;
1 large hard-boiled egg, chopped;
¼ cup celery, finely chopped;

1/3 cup homemade mayonnaise;
Preparation
1. In a bowl, combine the chicken, the green onions, the celery and the egg and toss gently.
2. Add the mayonnaise. Season to taste, and stir to blend well.

3. Refrigerate 15 to 20 minutes.
Ingredients
4 skinless boneless chicken breasts;
2 Bosc pears, cored and cut into wedges;
1 cup chicken stock;
2 tsp. tapioca starch;
Paleo cooking fat;
Preparation
1. In a skillet over a medium-high heat, warm up the olive oil. Add the garlic and cook
for a minute.
2. Add the spinach and lemon juice, and season to taste. Cook for about 2 minutes.
3. Transfer the spinach to a plate; top with the chicken and pears, and serve.
Ingredients
2 cups skinless, boneless chicken breast, diced, cooked;
2 cups artichoke hearts; (frozen or fresh)
3 large tomatoes, cut into small wedges;
1 cup black olives, halved;
¾ cup fresh basil, chopped;
Preparation
1. Preheat a grill to medium-high.
2. Drizzle some olive oil on the artichoke hearts and season to taste.
3. Grill the artichoke about 2 minutes on each side, or until golden-brown. Then
transfer them to a large salad bowl.
4. Add the chicken, the tomatoes, the olives, and the fresh basil to the bowl, and toss to
combine.
5. In a small bowl, combine the ingredients for the vinaigrette. Season to taste and mix
well.
6. Drizzle the vinaigrette over the salad, toss, and serve.
Lemon Chicken Kebabs With Grilled
Zucchinis
Ingredients
3 lemons;
4 zucchinis;
2 tbsp. chives, minced;
1 tsp. oregano, dried;
Small wood skewers;
Preparation
1. Preheat the grill to medium high.
2. Squeeze the juice of 1 lemon into a small bowl.
3. Cut the chicken into cubes 1 to 1 ½ inches on a side, and slide the cubes onto the
skewers.
4. Rub the skewered chicken with the dry oregano and season with sea salt and black
pepper to taste.
5. Grill the chicken for about 8 minutes (4 minutes on each side), brushing occasionally
with the lemon juice.
6. While the chicken is cooking, cut the zucchinis in half lengthwise. Brush them with
olive oil and grill 3 minutes per side or until tender.
7. Once the zucchinis are done, cut them into slices of about half an inch thick. Divide
among the plates and sprinkle with the chives.
8. Cut the remaining lemons in half and grill them, cut side down, for 2-3 minutes.
9. Serve the chicken skewers with the zucchinis and a grilled lemon half for each
person.
Chicken Cacciatore
Ingredients
4 chicken thighs;
2 chicken breasts with skin and backbone;
1 can diced tomatoes with juice;
1 large red bell pepper, chopped;
1 onion, chopped;
3 garlic cloves, finely chopped;
1/2 cup red wine; (optional)
3/4 cup chicken stock;
2 tbsp. drained capers;
2 tsp. fresh oregano leaves, minced;
1/4 cup fresh basil leaves, coarsely chopped;
Preparation
1. In a large frying pan, warm up the olive oil over a medium-high heat.
2. Add the pieces of chicken and sauté until brown, about 5 minutes on each side.
3. Transfer the chicken to a plate and let it rest.
4. In the same pan, still over a medium high heat, add the red bell peppers, onions, and
garlic, and sauté until the onions are soft, about 5 minutes.
5. Add the red wine and cook until reduced by half.
6. Add the diced tomatoes with the juice, the chicken stock, the capers, the oregano,
and the basil, and season to taste.
7. Add the pieces of chicken to the pan. Make sure they’re all coated with the sauce and
bring to a simmer.
8. Cover the saucepan and simmer on a medium-low heat for 30 minutes, or until the
chicken is well cooked.
9. Garnish with fresh basil to serve.
Ingredients
1 medium shallot, minced;
1 cup of mushrooms, thinly sliced;
2 tbsp. fresh chives, minced;
½ cup of chicken stock;
4 tbsp. full-fat coconut milk;
Preparation
2. Place the chicken breast in a casserole dish and bake for 30 to 40 minutes.
3. When the chicken is almost done, heat the oil in a skillet over a medium heat.
4. Add the shallots to the skillet and cook about 30 seconds, then add the mushrooms
and cook until tender, about 2 to 3 minutes.
5. Pour in the broth and cook for around 2 minutes.
6. Stir in the coconut milk and chives. Bring to a simmer and cook for 1 minute.
7. Once the chicken is done, cover it with the mushroom sauce and serve.
Jerk Chicken
Ingredients
4 to 5 lbs. of chicken pieces; (drumsticks, thighs, and/or wings)
Half of a nutmeg seed;
1 cinnamon stick;
1 tbsp. coriander seeds;
1 tsp. cloves, whole;
6 Jamaica peppers; (allspice)
1 tsp. black peppercorns;
3 green onions, chopped;
1 large onion, roughly chopped;
2 to 3 Scotch Bonnet peppers; (optional)
10 sprigs of fresh thyme, leaves picked;
10 garlic cloves;
½ cup freshly squeezed lime juice;
1 cup of coconut aminos;
Preparation
1. Heat up a dry skillet over a medium high, and toast the nutmeg, the cinnamon stick,
the coriander seeds, the cloves, the Jamaica peppers and the black peppercorns.
Then crush them all with a mortar and pestle until you get a nice powder.
2. In a food processor or a blender, combine the green onions, the large onion, the
bonnet peppers, the thyme leaves, and the garlic cloves until you get a puree.
3. In a big bowl, combine the spice powder and the puree, then add the lime juice and
the coconut aminos and whisk it all well.
4. Place the chicken in a non-metallic container and pour the mixture all over it. Cover
the dish, and marinate in the refrigerator for about 2 hours or overnight.
6. Place the chicken in the oven and cook for 30 minutes.
7. When the 30 minutes is almost up, preheat a BBQ or grill to medium high.
8. Remove the chicken from the oven, and finish it off with a turn on the grill.
Orange Chicken
Ingredients
1 lb. chicken breast, patted dry and cut into 1/2-inch pieces;
2 eggs;
1 cup almond flour;
Coconut oil;
Preparation
1. In a small bowl, mix the orange juice with the tapioca starch and whisk until the
starch is all dissolved.
2. To prepare the sauce, preheat 1 tbsp. coconut oil in a skillet over a medium heat, and
add the garlic, ginger, crushed red peppers, and half of the orange zest. Cook until
golden, about 1 minute.
3. Once the oil and spices are golden, add the fish sauce, the white wine vinegar and
the honey, if using, and cook about 10 seconds. Then add the orange juice and starch
mixture to the skillet and bring to a boil, stirring constantly. Reduce the heat and
simmer for a minute or two. Remove the mixture from the heat, but leave it in the
skillet.
4. Break the two eggs into a bowl and whisk them together. Dunk each piece of chicken
in the raw eggs and coat them with the almond flour.
5. Pour coconut oil into a big skillet until it’s about ½ an inch deep. Heat it to at least
365 F.
6. Add the pieces of chicken to the coconut oil, and cook until golden on each side,
about 5 minutes. Transfer the cooked chicken pieces to a paper towel for a few
minutes, then transfer them to a serving dish.
7. Once the chicken is fried, place the skillet containing the sauce back on medium heat
and warm it up. When it’s warm, pour it over the chicken pieces and mix to get them
nicely coated with the sauce.
8. To serve, garnish with the remaining orange zest and the sliced green onions.
Ingredients for Chicken
4 chicken breasts;
12 slices of bacon;
Toothpicks;
Preparation
1. Preheat your oven to 400° F.
2. Combine all the ingredients for the salsa in a bowl and mix well.
3. Cut the chicken breasts in half horizontally (see here for pictures), so that you can
open them up like a book. Flatten them out with a rolling pin.
4. Fill each chicken breast with an equal amount of the salsa mixture and close them up.
5. Roll the bacon strips around the chicken, and pin them in place with the toothpicks.
6. Once the chicken is wrapped, place it in a baking pan and bake 30 to 35 min or until
a meat thermometer reads 170 F. Then broil 5 to 6 min or until the bacon is nicely
crisp.
7. Serve with some salsa.
Chicken Bruschetta
Ingredients
1 lb. Chicken breast, thinly sliced (lengthwise);
2 cup of Italian tomatoes cut into fine cubes;
1 onion, cut into fine cubes;
1/3 cup fresh basil leaves, thinly sliced;
2 tsp. garlic, minced;
Preparation
2. In a medium sized bowl, combine the tomatoes, onions, basil, garlic, olive oil and
balsamic vinegar. Season with sea salt and freshly ground black pepper to taste.
3. Combine everything well together and set aside for at least 15 minutes (more if you
want the flavors to really set in).
4. While waiting for the bruschetta to set in, season the chicken with your favorite
spices. Grill the slices of chicken until well done (about 6 minutes) and let them cool
down.
5. Once the chicken is cool, cut the slices in equal bite-size pieces and top each piece
with a generous portion of the bruschetta mixture. Place the loaded chicken slices on
an oven pan.
6. Place the oven pan in the oven or back on the BBQ, for 8 to 10 minutes.
7. Serve warm.
Ingredients
1 large spaghetti squash;
2 chicken breasts cut into small cubes;
2 cups of asparagus cut into 1-inch pieces;
5 slices bacon, cooked and crumbled;
1 medium onion, minced;
3 tbsp. fresh parsley, finely chopped;
Preparation
2. Cut the spaghetti squash in two and, using a spoon, remove the seeds and stringy bits
until the middle part is clean. Place in the oven, cut side down and on a baking sheet,
30 to 40 minutes or until the flesh of the squash is easily scraped off.
3. While the squash is cooking, preheat the cooking fat in a skillet over a medium-high
heat. Cook the chicken cubes for 5 to 8 minutes, until just cooked through, and set
aside.
4. Steam the asparagus for 5 to 10 minutes depending how crunchy you like them. If you
don’t have a steamer, cook them in salted boiling water for 5 to 8 minutes and set
aside.
5. Once the squash is ready, let it cool a few minutes just so it’s cool enough to handle
and then use a fork to scrape out the flesh and set it aside.
6. Preheat 1 tbsp. of cooking fat in a large skillet over a medium high heat. Add the
onions and garlic and sauté until the onions soften, about 4 minutes.
7. Stir in the spaghetti squash flesh, the cooked bacon, the chicken, the asparagus, 2
tbsp. of the chopped parsley, and the olive oil. Season to taste with sea salt and
ground pepper. Combine everything well together until it’s all warmed up. Don’t by
shy on the black pepper here, it really ads some punch to the final dish.
8. Garnish with the remaining parsley to serve.
Ingredients
4 chicken breasts, cut in small cubes;
1 onion, minced;
3 carrots, shredded;
Several intact leaves of Romaine lettuce;
2 tbsp. curry powder;
2 cups of chicken stock (or bone broth);
Fresh coriander;
2 tbsp. clarified butter or other Paleo cooking fat;
Preparation
1. Cook the chicken until brown in a skillet over medium-high heat using the Paleo
cooking fat. Also add the onions and garlic around the same time, and cook until the
onions are soft.
2. Once the onions are soft, add the carrots and curry powder, combine everything well
together, and cook for about 2 minutes.
3. Add the chicken stock and season to taste. Cover the skillet and let simmer for about
20 minutes.
4. While the chicken cooks, heat up the coconut oil in a small pot over a medium heat.
Cook the garlic until brown, then add the mango, the lime and the honey (optional),
and cook for 10 minutes.
5. Once everything is done, place the meat on a leaf of lettuce, add some mango
chutney, roll, and serve. Garnish with fresh cilantro if you like.
Braised Chicken With Fennel And Sweet
Potatoes
Ingredients
4 whole chicken legs;
2 large sweet potatoes;
1 fennel bulb, thinly sliced;
2 cups of chicken stock;
Zest and juice of 2 lemons;
2 tbsp Paleo cooking fat;
Preparation
2. In a skillet placed over a medium-high heat, add the cooking fat and sear the chicken
legs until browned, about 5 minutes on each side.
3. Once browned, transfer the chicken legs to an oven ready pot and set aside.
4. In the same skillet, cook the fennel for 4 to 5 minutes until golden brown and then
add the green onions and garlic and cook for another 2 to 3 minutes.
5. Transfer the fennel and green onions to the oven ready pot with the chicken legs, add
the chicken stock, the lemon juice and half of the le zest, season with sea salt and
fresh ground black pepper to taste, cover, and place in the oven for 20 minutes.
6. While the chicken cooks, peel and cut your sweet potatoes into evenly sized cubes.
7. Once the 20 minutes is done add the sweet potatoes to the mixture and cook for
another 45 minutes or until the chicken is cooked through.
8. Serve on a plate and add some of the lemon zest on top of each chicken leg for extra
flavor.
Spiced Duck Breast
Ingredients
4 duck breasts, skin-on;
14 oz. butternut squash, cubed:
8 shiitake mushrooms, thinly sliced;
2 small leeks, cut into 1-inch slices;
½ cup of duck stock;
1 star anise
½ tsp. black peppercorns;
1 tsp. sea Salt;
Preparation
1. Score the duck skin in a crisscross pattern.
2. Crush and grind together the star anise, black peppercorn, and sea salt in a mortar
and pestle.
3. Rub the ground spices on the duck skin, and place the duck in a small container with
the skin side up.
4. Add the duck stock, cover, and marinate for at least an hour or two.
6. Place the shiitake mushrooms, the leeks, the cubed butternut squash, and 2 cups of
water in a roasting pan, and season to taste.
7. Cover and cook in the oven for 30 minutes or until the butternut squash cubes are
soft.
8. In a skillet, over a high heat, sear the duck, skin side down, until browned.
9. Place the duck breast onto a rack set over a roasting pan, skin side up, and roast for
15 to 20 minutes for a medium-rare result.
10. Place the duck breast in the oven under a broiler for a minute or two to
crisp-up the skin.
11. Serve the duck breast sliced over the vegetable mixture.
Ingredients
1 lb. skinless boneless chicken breast, cut into chunks;
1 large green bell pepper, chopped;
1 large onion, chopped;
1 lb pineapples cubes;
2 tbsp. cooking fat;
Preparation
1. Place all the ingredients for the sauce in a food processor, except for the white wine
vinegar, and process until you get a smooth sauce.
2. Add the sauce to a pot with the vinegar and cook on a medium heat for 15 minutes.
3. Pour the sauce into bottles or glass jars, and place in a water bath of simmering
water for 10 minutes.
4. In a skillet placed over a medium-high heat, preheat the cooking fat. Then add the
chicken cubes and cook for 10 minutes, or until the chicken is no longer pink.
5. Remove the chicken from the skillet and set aside. Add the pineapple cubes, the
green bell peppers and the onions. Cook for 5 minutes, just enough so the vegetables
are still nice and crisp.
6. Add the pineapple sauce to the mixture and bring to a boil. Simmer for about 4
minutes.
7. Bring the chicken back to the skillet, combine it all together and cook for another 3
minutes, making sure everything is warm.
8. If you find the sauce a bit too spicy, you can always add some pineapple juice.
9. Season to taste and serve.
Ingredients
4 duck legs, skinless;
1 thick slice of bacon or 2 regular slices cut into cubes;
Some duck fat or other Paleo cooking fat;
1 onion, diced;
1 celery stalk, diced;
2 carrots, diced;
6 small tomatoes, diced;
1 bunch of broccoli;
1 cup duck stock;
1 tbsp of fresh thyme leaves;
2 tbsp of fresh parsley;
The zest of one orange;
Preparation
2. On a medium-high heat, using the duck fat, cook the bacon and the duck legs until the
legs are a nice and brown on each side.
3. Once the duck is brown on all sides, transfer everything in an oven ready pot that
includes the 4 duck legs, the bacon and the duck fat and add half of the duck stock.
4. Place the pot in the preheated oven for 30 min.
5. Take the same skillet without washing and, using some more duck fat, cook the
garlic, the onions, the celery and the carrots for 3 to 5 minutes.
6. Add the tomatoes to the skillet and cook again for 3 to 5 minutes before removing
from the heat.
7. Once the duck legs have been in the oven for 30 minutes, take the pot out of the oven
and add all the content of the skillet into the pot, also add the thyme and the
remaining duck stock. Season with sea salt and black pepper to taste.
8. Place back in the oven for a little over 1 hour.
9. When the duck is almost done, on a medium-high heat, sauté the broccoli with more
duck fat for 5 to 10 minutes. Don’t overcook the broccoli you want to keep them
somewhat crunchy.
10. Let the meat rest for about 10 minutes out of the oven and add in the
broccoli with the other ingredients.
11. Serve with the orange zest and parsley sprinkled on top.
Ingredients
2 skinless boneless chicken breasts;
1 cup cashews;
1 onion, quartered;
1 tsp. piece of fresh ginger, peeled;
1 tsp. ground cloves;

1 tbsp. ground coriander;
¼ tsp. ground cinnamon;
1 tbsp. cumin;
½ cup coconut milk;
2 cups water;
1 lime, quartered;
Fresh mint leaves;
Preparation
1. For the pickled onions, cut the red onion into thin slices and place in a bowl that’s heat resistant.
2. In a small pot, combine all the ingredients for the pickled onions except the red onions. Place over a medium-high
heat and bring to a boil and let it simmer for about a minute and remove.
3. Pour the hot liquid in the bowl containing the sliced onion, cover and set aside for 30 minutes.
4. In a food processor, incorporate the quartered onions, the garlic, the ginger and the cashews (reserve some
cashews for the final presentation) and bring everything to a nice and soft purée.
5. In a sauté pan over a medium-high heat, add the cooking fat and the cashew purée. Combine everything together
and cook for 4 to 5 minutes, until it turns golden brown.
6. Once the mixture has a nice golden brown color, add the cinnamon, the cumin, the ground cloves and the ground
coriander and cook for another 4 or 5 minutes, making sure everything is well combined.
7. Stir in the coconut milk and the water and season with sea salt and ground black pepper to taste.
8. Add the chicken and cook for another 20 to 30 min until the chicken is cooked through.
9. Drain the pickled onions.
10. Serve on a plate with the pickled onions on top and some fresh mint leaves and slices of lime. Also sprinkle with
some additional cashews.
Braised Chicken in Carrot Juice And Prunes
Ingredients
8 chicken drumsticks;
6 whole dried or fresh prunes;
1 ¼ cups carrot juice;
¾ cup homemade chicken stock;

1 large red onion, peeled and thinly sliced;
½ tsp. ground cumin;
1 tsp. ground cinnamon;
1 tsp. ground ginger;
2 Tbsp. extra-virgin olive oil;

2 Tbsp. fresh cilantro, chopped;
2 Tbsp. fresh lemon juice;
Sea salt and freshly ground black pepper
Preparation
1. Preheat your oven at 350 F.
2. In a skillet placed over a medium-high heat, add the olive oil.
3. Place the eight chicken drumsticks in the skillet, and cook for about 5 minutes, until browned on one side. Then
turn the pieces and cook the same way for about 5 minutes again. During the cooking process, you might want to
cover up the skillet with a splatter screen to save some cleaning time.
4. Transfer the drumsticks to either an oven-ready pot, a tagine or a slow cooker and set aside.
5. In the same skillet, without washing it, and on a medium heat, add the onions and cook for about 5 to 6 minutes
until they soften.
6. Add the ginger, the cinnamon and the cumin to the onions and stir for about one minute.
7. Pour the carrot juice and the chicken broth over the onions and bring to a boil. Make sure to scrape the bottom of
the skillet as you stir, to get all the bits of ingredients that may have stuck to the bottom of the skillet during the
process.
8. Once it boils, pour the mixture into the oven pot with the drumsticks. Add the prunes and cover the pot.
9. Place in the oven and braise 40 to 50 minutes
Coconut Crusted Chicken Strips
Ingredients
1/2 cup (or less) coconut flour;
2 eggs;
A splash of full-fat coconut milk;

1 cup (more or less) shredded coconut;
Sea salt and freshly cracked black pepper to taste
Preparation
2. Using a heavy object, like a rolling pin, hammer the chicken breasts so that they flatten to an even thickness. Cut
the chicken into long strips that are about 3/4″ to 1″ in width.
3. You will need three bowls; one for the coconut flour, one for the coconut milk and egg mixture (just beat the eggs
and milk together) and one for the shredded coconut.
4. Coat each chicken strip in the coconut flour, then dunk in the egg and coconut milk mixture and finally coat in the
shredded coconut. When finished, place the chicken strips on a large baking sheet, leaving some space between
each strip and cook for 10 to 12 minutes, or until chicken has completely cooked through.
5. Serve with some paleo ketchup or a homemade plum or chilli sauce and enjoy!
Chicken Tajine With Apricots
Ingredients
8 chicken thighs;
2 onions;
1 fennel bulb;
8 dried apricots;
A large handful of raisins;
2 cloves garlic minced;
1 tsp cumin;
1tsp coriander;
1 tsp turmeric;
1 tsp dried ginger;
1 tsp paprika;
Fresh coriander to taste;
3 cups water;
4 tbsp extra-virgin olive oil;
Sea salt and freshly cracked black pepper to taste;
Preparation
1. Take all 8 chicken thighs and remove the skin.
2. Cut a straight line in each of the (pieces) chicken tight.
3. Put all the chicken in a bowl and add 2 tbsp of olive oil.
4. Add all the spices and the minced garlic to the chicken except the fresh coriander and mix it all until the pieces are
all covered.
5. Place the mixture in the refrigerator for about two hours. This step is optional, but recommended to achieve a
more flavorful chicken.
6. While the chicken is in the refrigerator, cut the onions and fennel into small chunks.
7. Once the chicken is ready, on a stove-top at a medium heat add 2 tbsp of olive oil to a skillet and cook it for about
three minutes on each side, until all the sides are golden brown. Here the chicken doesn’t need to be cooked
through.
8. Add the onions and the fennel and sauté for about 2 or 3 minutes.
9. Add all the remaining ingredients.
10. Cover up and cook for about 1 to 1.5 hours.
11. Verify the chicken once in a wile and add water if necessary to keep it moist.
Roast Chicken With Grapes
Ingredients
1 Whole chicken;
4 tbsp Paleo cooking fat at room temperature;
½ tsp sea salt;
1 head garlic;
2 pounds red seedless grapes;
Fresh sage leaves;
Preparation
2. Place the chicken breast-side down, on a cutting board. Cut along both sides of the backbone from end to end with
a kitchen shear and remove. Flip the chicken breast-side up, and open it like a book. Press firmly on the
breastbone with your palm to flatten.
3. In a small bowl mix 2 tbsp of your cooking fat with one garlic clove, minced, and the sea salt. Loosen the chicken
skin and spread half of the cooking fat mixture underneath the skin. Put 2 or 4 sage leaves under the skin, keeping
them flat. Rub the other half of the cooking fat mix on the skin.
4. Take half of the grapes and place them on the bottom of a roasting pan. With a potato masher, mash the grapes
until the skin burst. Cut the remaining garlic horizontally and mix it whit the grapes. Add 2 tbsp of cooking fat to
the mix.
5. Place the chicken in the roasting pan on top of the grapes opened like a book breast-side up and cook in the oven
for about an hour.
6. Take the other half of the grapes and put them on a cooking pan, bake for the last 30 min of the required time for
the chicken.
7. Once fully cooked remove the chicken from the pan and serve on a plate with the cooked grapes on the side and
you are ready for a feast.
8. You can use the juice from the grapes to make a delicious sauce.
Ingredients
1 medium sweet potato, peeled and cubed;
2 tbsp extra-virgin olive oil;
1/2 onion, sliced;
1/4 tsp ground cumin;
4 cups chicken stock;
1/2 roast chicken, shredded;
1 cup cherry tomatoes, halved;
2 tbsp fresh cilantro, finely chopped;
juice of 1/2 lime;
1/2 ripe avocado, sliced;
Preparation
1. In a medium sauce pan over a medium-high heat, bring some water to a boil and add
the cubed sweet potatoes. Cook for about 10 minutes, until the sweet potato is
tender. Drain the water and set the sweet potatoes aside for later use.
2. In a large sauce pan over a medium-high heat, combine the cooking fat with the olive
oil. Once melted, add the onions to sauté. Cook until the onions are translucent, about
7 minutes. Be sure to stir frequently to prevent the onions from burning.
3. Add the garlic, cumin as well as salt and pepper to the pot. Mix well and cook for
another minute.
4. Add the chicken stock to the pan and bring to a simmer. Once simmering, add in the
shredded chicken, followed by the tomatoes, lime juice, cooked sweet potatoes and
cilantro. Immediately remove from the heat. Allow the soup to sit for at least 5
minutes prior to serving to allow the flavours some time to blend.
5. Serve warm topped with the avocado slices.
Roast Chicken with Sundried Tomato Pesto
and Cauliflower Mash
Ingredients
1 boneless skinless chicken breast;
A pinch or two of your favorite dried herbs;
Sea salt and freshly cracked black pepper to taste;
Preparation
1. Bring a large pot of water to a boil.
2. Cut the cauliflower into florets. Place in the boiling water and cook for anywhere
from 10 to 15 minutes, until the cauliflower is tender. Check this by poking it with a
fork.
3. Strain the cauliflower from the water and place back into the pot. Add the cooking
fat, coconut milk, garlic, salt and pepper. Mash the mixture by using a hand blender,
or pour everything into a blender. Blend until smooth in texture.
Chicken Salad With Grapes, Apples And
Cranberries
Ingredients
1 lb chicken breast;
½ cup dried cranberries;
1 cup celery, chopped;
¾ cup green grapes, halved;
½ cup walnuts, chopped;
1 avocado, peeled, pitted and diced;
1 apple, peeled cored and chopped;
1 cup Paleo mayonnaise;
1 tsp lemon juice;
Preparation
1. It’s completely up to you how you wish to prepare the chicken. Oftentimes, this salad
is the best recipe to make with leftover cooked chicken, but you can also prepare the
chicken from scratch and pan fry it, boil it or roast it. I chose to boil it, as I was
pressed for time; however, I find that roasting the chicken generates a much more
flavorful end result. Either way, once it is cooked, chop it finely, or even shred it if
you prefer.
2. In a large bowl, combine the chicken, cranberries, celery, grapes, walnuts, avocado
and apple. Give everything a good toss.
3. In a separate small bowl, combine the mayonnaise with the lemon juice. Season to
taste with salt and pepper.
4. Pour the dressing into the large bowl with the chicken, fruits and vegetables and
combine everything well so that all the ingredients are coated in the dressing. And
there you have it, an easy yet extremely tasty chicken salad! Enjoy it right away or
store it in the refrigerator.
Cinnamon Chicken
Ingredients
1 3lbs chicken, cut into 8 pieces (breasts, drumsticks, thighs and wings);
½ tsp sea salt;
½ tsp black pepper;
2/3 tsp cinnamon;
½ tsp paprika;
1 onion, sliced;
1 cup water or chicken stock;
Preparation
2. In a small bowl, combine the salt, pepper, garlic and cinnamon. Rub the chicken
pieces with this mixture and allow it to sit for about 30 minutes at room temperature.
3. Place the chicken pieces in a large roasting pan, sprinkle the meat all over with the
paprika and add the onion slices to the pan.
4. Cook for 35 minutes and then reduce the heat to 350 F.
5. Stir in a cup of water to the roasting pan and continue cooking for another 50
minutes.
6. Serve and use the juices from the pan as a sauce
Ingredients
2 tsp coconut oil;
1 chicken breast, chopped;
1 onion, finely chopped;
1 red bell pepper, chopped;
1 cup button mushrooms, chopped;
2-3 tbsp curry powder;
2 cups water or chicken stock;
1 tbsp almond flour, optional, for thickening;
3 cups coconut milk;
1 tbsp fish sauce, optional;
½ tsp fresh coriander, finely chopped;
Preparation
1. Add the coconut oil and chicken to a large saucepan over a medium heat. Toss the
chicken in the oil and cook for about 2 minutes.
2. Add the onion, red bell pepper and mushrooms to the saucepan and cook for just a
minute. Season to taste with salt and pepper at this point.
3. Coat the meat and vegetables in the curry powder (add up to 3 tbsp depending on
how spicy you want the dish to be). Cook for just about 45 seconds.
4. Add the water or stock, almond flour, coconut milk and fish sauce. Stir well. Allow
the soup to simmer for 5 to 10 minutes, until the vegetables are tender and the
chicken is cooked through.
5. Adjust the seasoning, if needed, and top with the fresh coriander prior to serving.
Spicy Drumsticks
Ingredients
3 tbsp coconut oil, clarified butter or another paleo fat, melted;
2 tsp chilli powder;
1 tsp garlic powder;
10 chicken drumsticks;
Preparation
2. In a large bowl, combine the garlic, chilli powder, garlic powder, salt and pepper as
well as the cooking fat. Dump in the chicken and mix well to ensure all the meat is
evenly coated with the seasonings.
3. Place the chicken drumsticks on a large baking sheet with space in between each to
prevent overlap. Cook for about 1 hour, until the chicken is well cooked, turning the
pieces once during the cooking process.
Ingredients
One 4 lbs whole chicken;
½ cup of clarified butter, butter or other Paleo fat;
2 onions, chopped;
1/4 cup cassava, almond or coconut flour, or any other paleo flour (this is optional, as
its only purpose is to thicken the stew);
2 cups of homemade chicken broth or stock (you may decide to add more if you find
the stew too thick);
2 carrots, chopped;
2 celery stalks, chopped;
5-6 white button mushrooms, sliced or whole;
½ cup full-fat coconut milk or heavy cream;
2 green onions, sliced;
¾ cup of fresh or frozen green peas;
Preparation
1. Cut the whole chicken into pieces. Divide it into two thighs, two drums, two wings
and two breasts.
2. In a large saucepan placed over a medium heat, melt the cooking fat. Add in the
chicken pieces and cook until golden brown on all sides. Remove the chicken and
put aside until later.
3. Add the onions to the same saucepan and cook in the remaining juices. Once they
have sauteed and begun to brown, add the garlic and cook for a few minutes together.
4. If you wish to add a thickening paleo flour, do so now.
5. Whisk in the chicken broth. At this point you will be able to tell if the stew is too
thick. If so, feel free to add more broth or stock, or even just water. Do so slowly
while continuing to mix.
6. Add in the vegetables and chicken, along with any juices from where the chicken
was resting.
7. Season to taste with salt and pepper.
8. Allow the stew to come to a simmer, and then cook on low, but still maintain the
simmer.
9. Cover and cook for approximately 30 minutes.
10. Stir in the cream or coconut milk, green onions and peas.
11. Cook for just about another 2 minutes and serve.
Chicken With Creamy Sun-Dried Tomato
Sauce
Ingredients
2 whole chicken breasts, bone-less;
1 ½ cups heavy cream (use coconut milk as an alternative);
Good quality steak seasoning, optional;
4 fresh thyme sprigs;
½ cup homemade chicken stock;
10-12 sun-dried tomatoes, pureed in a blender or food processor;
½ tsp fresh thyme leaves
Preparation
2. Season the chicken breasts all over with sea salt and freshly ground black pepper.
Optionally, also season them with a good quality steak seasoning. Look in your local
health food store for a brand that is gluten-free and doesn’t contain any vegetable
seed oil.
3. Place them in a baking dish, place a sprig of fresh thyme on top of each and place in
the preheated oven for about 45 minutes, until the juices run clear.
4. Meanwhile, in a large skillet over a medium-low heat, bring the cream or coconut
milk and the two remaining thyme sprigs to a light boil.
5. Once boiling, lower heat and let simmer. Allow the cream or coconut milk to reduce
by approximately 1/3 of its volume. This should take close to 10 minutes.
6. Remove the cream or coconut milk from the heat and allow it to sit at room
temperature for about 10 minutes. Do not remove from skillet.
7. Remove the thyme sprigs and return to heat. Add the chicken stock and allow to
simmer for another 5 minutes.
8. Add the purred sun-dried tomatoes, season with salt and pepper to taste and the fresh
thyme leaves.
9. Pour on top of the cooked chicken breasts and enjoy!
Ingredients
2 lbs skinless, boneless chicken thighs, cut into 1-inch pieces;
1 cup full-fat coconut milk;
1/4 cup lemon juice;
1/2 cup water or chicken stock;
2 cups fresh cilantro leaves;
1 cup fresh mint leaves;
1 jalapeño pepper, chopped coarsely;
1 1/2 tsp turmeric;
1/2 tsp cinnamon;
1/2 tsp ground cardamom;
1/8 tsp ground cloves;
3 tbsp coconut oil or clarified butter;
Preparation
1. Heat a large skillet over a medium heat and add the onion with the cooking fat. Cook,
stirring occasionally, for about 5 minutes, until the onion starts to soften.
2. Add the chicken thighs and the turmeric to the skillet and continue cooking, stirring
occasionally, for about 7 minutes.
3. Meanwhile, place the lemon juice, water or stock, cilantro, mint, jalapeño and garlic
in a blender or food processor and process to obtain a smooth puree.
4. After the chicken has cooked for about 7 minutes, add the cloves, cardamom and
cinnamon. Cook for another minute.
5. Pour in the coconut milk, season to taste with sea salt and freshly ground black
pepper and add the herb puree.
6. Bring to a simmer and let simmer for about 15 minutes, until the chicken is well
cooked and tender.
Ingredients
4 boneless chicken breasts;
2 tbsp smoked paprika;
2 tsp ground cumin;
2 tsp ground mustard;
2 tsp ground fennel seeds;
1 tsp freshly ground black pepper;
2 tsp sea salt;
Coconut oil, butter, ghee or tallow to cook;
Preparation
1. To prepare the sauce, place the mint, parsley, garlic and chili, if using, in the bowl
of a food processor and process to chop roughly.
2. Add the mustard, season to taste with salt and pepper and process again to combine.
3. Now slowly drizzle the olive oil in while the food processor in in function to create
an emulsion.
4. For the spice rub, combine the paprika, cumin, mustard powder, fennel, salt and
pepper in a bowl.
5. Rub the chicken breasts all over with your chosen cooking fat and also rub them with
the spice mixture.
6. Heat a frying pan over a medium heat and fry the chicken breasts in some additional
cooking fat for about 5 minutes per side, until well cooked.
7. Serve the spicy chicken topped with the fresh herb sauce.
Ingredients
1/4 cup butter (or ghee), tallow, coconut oil or poultry fat;
1/2 lb Kalamata olives, pitted, cut in half;
8 chicken thighs, with bones and skin;
3 cups onions, sliced thin;
3 gloves garlic, minced and smashed almost to a paste;
1/2 cup lemon juice;
2 extra lemons, thickly sliced (remove seeds with the tip of a knife);
1 1/2 cups chicken stock;
A bunch of picked thyme leaves (about 1 tsp);
Preparation
2. Melt the first 1/4 cup fat in a large and hot pan and brown the chicken pieces on all
sides. It will take about 6 minutes total. Set the chicken aside.
3. Cook the onions until soft, about 3 minutes, and make sure to scrape all the delicious
chicken bits off the pan while doing so.
4. Add the garlic and cook for about a minute, until fragrant. You can season with salt
and pepper at this point.
5. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the
pan, skin side up.
6. Bring to a simmer and put the pan, covered, in the hot oven for about 20 minutes.
7. Remove the lid, add the halved olives as well as the lemon slices and bake for
another 15 to 20 minutes uncovered.
8. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the
lemon slices.
Ingredients
4 duck legs with thighs;
4 duck wings;
4 cups duck fat;
3 tbsp salt;
4 garlic cloves, very finely minced;
1 onion, sliced;
6 springs thyme;
3 springs rosemary;
Pepper to taste;
Preparation
1. Mix the salt, garlic, onion, thyme, rosemary and pepper.
2. Using a dish large enough to hold all the duck pieces in a single layer sprinkle 1/3 of
the salt mixture on the bottom.
3. Put the duck pieces in the dish, skin side up on the salt mixture bed.
4. Add the remaining 2/3 of the salt mixture evenly on the duck.
5. Cover and refrigerate for about 1 or 2 days.
6. When ready, preheat your oven to 225 F
7. Remove the salt from the duck and arrange the duck in a baking dish in a tight single
layer.
8. Melt the duck fat and pour on the duck. Make sure it covers the meat entirely.
9. Put in the oven for 2 to 4 hours until the meat can easily be pulled from the bone. It
can also go for longer if you want.
10. The duck confit is now ready and can be stored in the fat where it will
stay good for weeks
Ingredients
1. 1/2 lb chicken livers;
2. 1 clove garlic, minced;
3. 3 thin slices bacon, chopped in cubes;
4. 1 large onion, diced;
5. 3/4 cup butter;
6. 4 tbsp chopped parsley;
7. 3 tbsp sherry (you can use vinegar instead);
8. Fresh nutmeg (optional);
9. Salt and pepper to taste;
Technique
1. Heat a large pan to medium high heat and cook the bacon for about 3 minutes.
2. Add the onion, garlic and 1/4 of a cup of the butter and soften for another 3 or 4
minutes.
3. Prepare the livers by cutting out the white stringy part.
4. Add the livers to the pot and cook for about 7 to 10 minutes with a little more of the
butter.
5. Once cooked through, add sherry, parsley and salt, pepper and fresh nutmeg to taste.
6. Remove from heat and pour mixture in a blender or food processor and blend until
smooth.
7. Pour the smooth mixture in a serving dish.
8. Melt the remaining butter and pour over the pâté evenly.
9. Cover and put in the refrigerator to cool until the fat hardens.
10. Enjoy as a snack on celery sticks, on lettuce leaves or directly off the
spoon since it’s so good in its own.
Ingredients
About 5 tbsp coconut oil (or lard, tallow, butter);
3 lemons or limes (if using limes, use 4);
2 oranges;
1 whole chicken (about 4 1/2 pounds);
3 tbsp grated fresh ginger;
Salt and pepper to taste.
Preparation
1. Preheat your oven to 425 F. Grate the zest 1 orange and orange lemon and then cut
them in quarter.
2. Wipe the chicken dry and place it in a roasting pan.
3. Mix 1 tbsp of the grated ginger with the citrus zest. Rub the citrus mixture in the
chicken cavity with some added salt and pepper if wanted. Add the quartered lemon
and orange inside the cavity.
4. Juice the remaining lemons and orange with the remaining 2 tbsp ginger and also add
the melted coconut oil. Brush the chicken with the mixture.
5. Put in the oven for 15 minutes.
6. After 15 minutes, baste the chicken and reduce the heat to 375 F.
7. After another 25 minutes, baste again, turn the chicken on his breast and cook for
another 25 minutes.
8. At this point, verify the doneness of the chicken by verifying if the juices run clear
when you cut the thickest part of the breast. You can also verify with a
meat thermometer (should be 160 F in the breast and at least 170 F in the thigh).
9. When ready, remove from oven and let the chicken rest for 15 minutes.
10. Garnish with extra citrus wedges if wanted on a bed of steamed
vegetables or spinach. Use the citrus, coconut oil and ginger cooking juice as a
sauce.
Ingredients
2 x 2 tbsp of pastured, grass-fed butter (We always end-up using more since we know
it’s so good for our health);
About 1 kg chicken cut into chunks;
2 tsp garam masala;
2 tsp paprika;
2 tsp ground coriander;
1 tbsp grated fresh ginger;
1/4 tsp chili powder (adjust to taste);
1 cinnamon stick;
6 bruised cardamon pods;
1 can of tomato puree (you can easily puree your own tomatoes if they are meaty
enough);
3/4 cup coconut milk;
1 tbsp fresh lemon juice;
Preparation
1. Heat a pan, add the first 2 tbsp of butter and stir-fry the chicken chunks. You can
cook them in 2 batches if your pan is too small.
2. Remove the chicken from the pan.
3. Put the second 2 tbsp of butter and slowly heat the spices for a minute or two until
you can smell the aroma.
4. Put the chicken back in the pan and stir so you mix in all the spices with the chicken.
5. At this point, add the tomatoes and simmer for about 15 minutes. Stir from time to
time.
6. Add the coconut milk and lemon juice and let it simmer for another 5 minutes.
7. Enjoy without guilt! Garnish with fresh herbs and a stick of cinnamon for
extra fanciness points.
Ingredients
1 lb. Italian sausage, casing removed;
1 small onion, diced;
1/4 cup almond flour;
1 egg beaten;
1 lb. jalapeño peppers or mini sweet peppers, sliced in half seeded;
1/2 tbsp. dried oregano;
Cooking fat;
Preparation
2. Melt some cooking fat in a skillet over medium heat. Brown the sausage meat for 4
to 5 minutes and let cool.
3. In a bowl, combine the browned sausage meat, onion, almond flour, beaten egg,
oregano, and season with salt and pepper to taste. Stir until well combined.
4. Spoon about 1 tablespoon sausage mixture into each jalapeño or sweet pepper half.
5. Place on a baking sheet and bake in the preheated oven for 15 to 20 minutes.
Ingredients
6 to 8 pork chops, boneless;
¼ cup arrowroot or tapioca flour;
2 tsp. dry mustard;
1 ½ cup beef stock;
Cooking fat;
Preparation
1. Mix together the flour, dry mustard, garlic powder, sea salt, and black pepper.
2. Lightly coat each pork chop in the flour mixture, reserving the remaining flour mix.
3. Melt some cooking fat in a skillet over high heat.
4. Brown the pork chops 1 to 2 minutes per side, and place in the slow cooker.
5. Mix the remaining flour mix with the beef stock, whisking until well-blended.
6. Pour the beef stock mixture over the pork chops, and cook on high for about 2 hours.
Ingredients
4 pork hocks;
2 onions, diced;
6 garlic cloves;
3 bay leaves;
½ tbsp. juniper berries;
2 cinnamon sticks;
¼ cup olive oil;
1 cup beef stock;
Preparation
2. Season each pork hock to taste with sea salt and freshly ground black pepper.
3. Spread the onion and garlic all over the bottom of a roasting pan.
4. Place the pork hocks on top of the onion-garlic mixture, drizzle some olive oil over
them, and pour on the beef stock.
5. Place in the oven and roast for about 25 minutes, or until skin is a bit crispy.
6. Remove from oven and lower heat to 350 F.
7. Season with all the remaining ingredients, and cover.
8. Place back in the oven, and roast for 2 to 3 hours, or until meat is easily removed
from the bone.
Ingredients
4 good quality sausages, cut into bite-sized pieces;
10 good quality bacon slices;
1 cup homemade BBQ sauce;
Preparation
2. Cut the bacon slices in half and wrap each sausage piece with a half slice of bacon.
3. Secure the bacon around each sausage piece with a toothpick.
4. Sprinkle smoked paprika on all the bacon-wrapped sausages.
5. Place the bacon-wrapped sausage pieces on a baking sheet and cook in the oven for
20 minutes.
6. Remove from the oven and brush each bite with BBQ sauce.
7. Place back in the oven and cook for an additional 10 to 15 minutes.
8. Serve warm.
Ingredients
4 bone-in pork chops;
1/2 cup extra-virgin olive oil;
1/4 cup fresh lemon juice;
1/4 cup fresh orange juice;
2 tbsp. fresh cilantro minced;
1/2 tsp. red pepper flakes;
Preparation
1. Preheat a grill to medium-high.
2. In a bowl, whisk together the lemon juice, orange juice, olive oil, minced garlic, red
pepper flakes, and cilantro.
3. Season the pork chops to taste with sea salt and freshly ground black pepper.
4. Place on the preheated grill and cook for 4 to 5 minutes per side. Let rest for 2 to 3
minutes.
5. Serve the pork with a drizzle of lemon-cilantro vinaigrette.
Ingredients
4 good quality sausages, cut into bite-sized pieces;
Preparation
2. Cut the bacon slices in half and wrap each sausage piece with a half slice of bacon.
3. Secure the bacon around each sausage piece with a toothpick.
4. Sprinkle smoked paprika on all the bacon-wrapped sausages.
5. Place the bacon-wrapped sausage pieces on a baking sheet and cook in the oven for
20 minutes.
6. Remove from the oven and brush each bite with BBQ sauce.
7. Place back in the oven and cook for an additional 10 to 15 minutes.
8. Serve warm.
Cinnamon Pork Chops with Spiced Pear
Chutney
Ingredients
4 to 6 pork chops, bone-in;
2 tbsp. chili powder;
2 tsp. onion powder;
Spiced Pear Chutney Ingredients
3 pears, peeled, and diced;
⅓ cup apple cider vinegar;
¼ cup raw honey;
½ tsp. ground ginger;
½ tsp. chili powder;
½ tsp. ground cinnamon;
¼ tsp. ground nutmeg;
Preparation
1. Preheat grill to medium-high.
2. In a bowl mix together the chili powder, cinnamon, garlic powder, onion powder
for the pork chops and season with salt and pepper to taste.
3. Rub the pork chops with chili-cinnamon mix until well coated.
4. Combine all the ingredients for the pear chutney in a saucepan and season to taste
with salt and pepper.
5. Cook the chutney 8 to 10 minutes over medium heat, stirring occasionally.
6. Meanwhile, grill the pork chops 4 to 5 minutes on each side, then let them sit 3 to 4
minutes.
7. Serve the pork chops with the pear chutney.
Ingredients
1 pork tenderloin
8 to 10 slices good-quality bacon;
4 tbsp. maple syrup or raw honey; (optional)
2 tbsp. Dijon mustard;
¼ cup unsweetened applesauce;
½ tsp. smoked paprika;
¼ tsp. ground cinnamon;
Cooking fat;
Preparation
1. Preheat the oven to 350 F.
2. In a bowl, combine the paprika, chili powder, cinnamon, and salt and pepper to
taste.
3. Rub the entire surface of the pork tenderloin with the spice mixture.
4. Wrap the tenderloin with the bacon strips, securing with cooking twine if necessary.
5. In a bowl, whisk together the maple syrup, applesauce, and Dijon mustard.
6. Melt some cooking fat in a oven-proof skillet over medium-high heat.
7. Brown the tenderloin on all sides, 3 to 4 minutes per side.
8. Brush the tenderloin generously with the maple syrup mixture, and place in the oven.
9. Bake in the oven for 15 to 20 minutes or until it reaches your desired doneness,
basting with the remaining sauce once in a while.
10. Let the meat rest 5 minutes before slicing.
Ingredients
4 boneless pork chops;
¼ cup balsamic vinegar;
3 tbsp. raw honey; (optional)
½ tsp. dried oregano;
½ tsp. dried basil;
½ tsp. dried thyme;
1 tsp. crushed red pepper flakes;
Preparation
1. Preheat oven to 400 F.
2. Season pork chops to taste with salt and pepper.
3. In a small saucepan, combine the balsamic vinegar, honey, garlic, oregano, basil,
thyme, red pepper flakes, and salt and pepper to taste.
4. Bring to a boil, reduce heat, and simmer until slightly thickened (5 to 6 minutes).
5. Sear the pork chops on both sides in an oven safe skillet over high heat, 1 to 2
minutes per side.
6. Brush the pork chops with the glaze. Transfer the skillet with the chops to the oven
and roast 6 to 8 minutes.
7. Brush one last time with balsamic glaze before serving.
Ingredients
4 to 6 big pork chops;
Ingredients for the apple-bacon relish
8 bacon slices;
4 apples, chopped;
1 cup red onions, sliced;
1 tbsp. garlic, minced;
2 tablespoons apple cider vinegar;
1⁄2 tbsp. fresh thyme;
2 tbsp. raw honey;
Preparation
1. Preheat your grill to medium-high.
2. Sauté the bacon in a skillet until crisp. Remove and crumble when cool enough to
handle.
3. Add the onion and garlic to the skillet and cook over a medium-high heat until soft
and golden .
4. Add the apples, and cook for 4 to 5 minutes.
5. Add the honey and vinegar and reduce heat.
6. Sprinkle with the ground cinnamon, fresh thyme, and season with salt and pepper to
taste.
7. Cook the pork chops on the grill, for 5 to 7 minutes per side.
8. Serve the pork chops with the apple-bacon relish
Ingredients
1 butternut squash, peeled and cubed
2 cups pre-cooked ham, cubed;
1 leek, sliced;
1 green apple, peeled and cubed;
1 onion, sliced;
1 tsp. paprika;
Cooking fat;
Preparation
1. Melt some cooking fat in a skillet over medium-high heat.
2. Cook the onion and garlic for 2 to 3 minutes.
3. Add the butternut squash and sliced leek, and cook until soft and tender (5 to 7
minutes).
4. Add the ham and apple and cook until warm.
5. Season with ground cinnamon, paprika, salt, and pepper.
6. Cook another 2 minutes, and serve warm.
Ingredients
1 lb. sausages, casings removed;
2 apples, cored and chopped;
1 celery stalk, finely chopped;
4 oz. mushrooms, chopped;
1 egg, beaten;
2 acorn squash, halved and seeded;
1/2 tsp. ground sage;
1/2 tsp. ground cinnamon;
2 tbsp. olive oil;
Cooking fat;
Preparation
2. Brush the inside of the acorn squash with olive oil and season to taste with salt and
pepper.
3. Place the squash on a baking sheet, cut side up, and roast for 30 minutes, until the
flesh is fork-tender.
4. Melt some cooking fat in a skillet placed over a medium-high heat.
5. Cook the sausage until browned and set aside.
6. Add the onions, celery, garlic, and mushrooms to the skillet, and cook for 3 to 5
minutes.
7. Add the apples and season with salt and pepper to taste. Sprinkle the mixture with
cinnamon and sage, and cook for another 2 minutes.
8. Combine the meat, the apple mixture, and the beaten egg, and mix well.
9. Divide the stuffing evenly among the squash halves.
10. Place the squash back in the oven for another 15 minutes.
Sausage With Grilled Vegetables
Ingredients
6 big sausages;
2 bell peppers, chopped;
1 cauliflower, chopped;
1 lb. asparagus, chopped;

2 tomatoes, quartered;
1 tbsp. fresh thyme, minced;
2 tbsp. olive oil;
Preparation
1. Preheat your grill to medium heat.
2. In a bowl, combine the vegetables, olive oil, basil, and thyme. Give everything a good stir and season to taste.
3. Place the vegetables in a grill basket and cook on the grill for 12 to 15 minutes.
4. Grill the sausages for 8 to 10 minutes on the preheated grill.
5. Slice the sausages, mix with the vegetables, and serve.
Ribs With Mixed Berry BBQ Sauce
Ingredients
5 lb. baby back ribs;
1 tbsp. garlic powder;
2 tbsp. paprika;
Preparation
2. Season the ribs with garlic powder, paprika, sea salt, and ground black pepper to taste.
3. Place the ribs on one or two baking dishes, making sure not to overcrowd them.
4. Cover the baking dishes with foil, and place in the preheated oven.
5. Bake in the oven for 2 1/2 hour to 3 hours.
6. While the ribs are cooking, melt some cooking fat in a saucepan.
7. Add the onion and garlic to the saucepan and cook until soft.
8. Add all the remaining ingredients and cook, uncovered, for 20 to 25 minutes.
9. If you want a smoother texture, pulse the sauce using an immersion blender.
10. Remove the ribs from the oven and rub with the BBQ sauce, making sure they are well covered.
11. Place on a preheated grill or back in the oven on broil, and cook for 5 to 8 minutes on each side.
12. Transfer the ribs to a cutting board, cut the racks between the bones, and serve.
Ham And Pineapple Skewers
Ingredients
1 lb. ham, cut into cubes;
1 pineapple, cut into cubes;

¼ cup fresh pineapple juice;
1 tsp. Dijon mustard;
2 tsp. coconut aminos;
2 tsp. raw honey; (optional)
½ tbsp. fresh ginger, minced;

Wood or metal skewers
Preparation
1. Preheat your grill to a medium heat.
2. In a bowl, combine the pineapple juice, coconut aminos, honey, ginger, mustard, and season with salt and pepper
to taste.
3. Thread alternating pieces of pineapple and ham onto the skewers.
4. Grill the loaded skewers for 8-10 minutes, basting with the sauce and turning frequently.
Pork Tenderloin With Smoked Paprika
Ingredients
5 lb. pork tenderloin;
2 tbsp. smoked paprika;

1 tsp. ground garlic;
2 tsp. fresh thyme, minced;
BBQ sauce; (optional)
Preparation
1. In a bowl, combine the paprika, garlic, thyme, and salt and pepper to taste.
2. Rub the paprika mixture over the pork, and let marinate for 8 to 12 hours in the refrigerator.
3. Preheat your grill to medium heat.
4. Grill the tenderloin, covered, for 35 to 40 minutes.
5. Brush with BBQ sauce, if using, and serve.
Mexican-Style Ribs
Ingredients
2 lbs. pork baby back ribs, membrane removed;
¼ cup lime juice;
Ingredients for the rub

2 tbsp. paprika;
1 tsp. cumin powder;
1 tbsp. dried oregano;

1 tbsp. lime zest;
Preparation
2. In a bowl, combine all the ingredients for the rub and mix well.
3. Coat the ribs with the lime juice and dry rub.
4. Wrap the ribs tightly with foil and bake in the oven for 2 hours.
5. Preheat your BBQ to a medium heat.
6. Brush the ribs with barbecue sauce generously.
7. Grill for 15 minutes. Halfway through, turn the ribs and baste with more barbecue sauce
Pork Tenderloin With Strawberry Sauce
Ingredients
3 to 4 lbs pork tenderloin;
8 to 10 bacon slices;
1 cup strawberries, sliced;
½ cup balsamic vinegar;

Olive oil;
Preparation
1. Preheat your grill to high for indirect heat.
2. Wrap the bacon slices around the tenderloin and secure with toothpicks.
3. Place the tenderloin over the indirect heat, and cook for about 30 minutes, turning occasionally.
4. Heat the olive oil in a saucepan over a medium-high heat, and cook the garlic for 2 minutes.
5. Add the balsamic vinegar and ½ cup of the sliced strawberries, and bring to a boil.
6. Lower the heat to a simmer, and let simmer for 5 to 10 minutes.
7. Season the sauce to taste and add the remaining strawberries.
8. Baste the tenderloin with some of the strawberry sauce and cook over direct heat until the bacon gets crispy.
9. Slice the pork and serve with the remaining strawberry sauce.
Pork Chops With BBQ Peach Sauce
Ingredients
4 bone-in pork chops;
Fresh thyme;
Ingredients for the BBQ peach sauce

1 inch fresh ginger, minced;
1 onion, minced;
2 to 3 peaches, cut into chunks;
2 tbsp. apple cider vinegar;

1 ½ cup homemade ketchup;
¼ cup raw honey; (optional)
Cooking fat;
Preparation
1. In a saucepan, sauté the onion, garlic, and ginger in melted cooking fat over a medium-high heat.
2. Cook until fragrant, add all the remaining ingredients for the BBQ sauce, and season to taste.
3. Bring the sauce to a boil, lower heat, and let simmer for 25 to 30 minutes.
5. Season the pork to taste with sea salt and freshly ground pepper.
6. Grill the pork chops for 4 to 5 minutes per side.

7. Baste the pork chops with peach BBQ sauce and cook for another minute on each side.
8. Serve the pork chops with fresh thyme and extra BBQ sauce.
Pulled Pork With BBQ Mustard Sauce
Ingredients
4 lbs. pork shoulder;
1 cup old fashioned mustard;
¼ cup raw honey;
¼ cup apple cider vinegar;

1 tbsp. coconut aminos;
2 tsp. hot pepper sauce; (optional)
Preparation
1. In a bowl, combine all the ingredients for the rub.
2. Rub the paprika mixture all over the pork shoulder and place in a slow cooker.
3. In another bowl, mix together the mustard, honey, vinegar, coconut aminos, and hot pepper sauce. Season to taste
and give everything a good stir.
4. Pour the sauce over the pork and cook on low for 7 to 8 hours.
5. Carefully shred the pork with two forks, removing any big chunks of fat.
6. Stir the shredded pork to mix it up with the sauce, and serve.
Spicy Honey-Glazed Ribs
Ingredients
2 lbs. pork baby back ribs, membrane removed;
1 clove garlic, minced;
1 tbsp. fresh ginger, minced;
⅓ cup raw honey;

2 tbsp. coconut aminos;
1 tbsp. fresh lime juice;
2 tbsp. Sriracha or hot pepper sauce of your choice;
Cooking fat;
Preparation
2. Season the ribs to taste with sea salt and freshly ground black pepper.
3. Wrap the ribs tightly with foil, and bake in the preheated oven for about 2 hours.
4. When the 2 hours are almost up, melt some cooking fat in a saucepan over a medium heat, and cook the garlic and
ginger for 2 to 3 minutes.
5. Add all the remaining ingredients to the saucepan and bring to a boil.
6. Lower the heat and let simmer for about 5 minutes.
7. Remove the ribs from the oven, but don’t turn it off. Unwrap the foil and generously brush the ribs with the spicy
honey sauce.
8. Broil the sauce-coated ribs for 5 to 6 minutes, and serve with the remaining sauce.
Pressure Cooker Ribs With Creamy Coleslaw
Ingredients
2.5 lbs. baby back ribs
1 tsp. onion powder
3⁄4 tsp. black pepper
1⁄2 tsp. paprika

1⁄2 tsp. salt
1⁄2 tsp. dry mustard
1⁄2 tsp. garlic powder
1⁄2 tsp. chili powder
Preparation
1. Add the cabbage, carrots, green onions, and raisins to a large mixing bowl.
2. In a separate smaller bowl, combine the caraway seeds, mayonnaise, apple cider vinegar, salt and pepper.
3. Add the dressing to the cabbage and vegetables and stir to combine.
4. Cover and refrigerate until ready to serve.
5. Next make the dry rub for the ribs by mixing together the onion powder, black pepper, paprika, salt, dry mustard,
garlic powder, and chili powder.
6. Cut the ribs into slabs or individual pieces so they fit inside the pressure cooker. Stacking them is okay, so in most
cases cutting the racks into thirds should be enough. Coat the ribs all over with the dry rub.
7. Add the minimum amount of water needed for the pressure cooker (consult the manual), add the cooking rack, and
then place the ribs inside, stacking them loosely. Place the lid on the pressure cooker and cook at high pressure for
15 minutes. Meanwhile, make the bbq sauce by heating the cooking fat in a sauté pan over a medium heat.
8. Once hot add the bacon and cook until crisp.

9. Next add the garlic and onion and sauté for 5 minutes, or until the onions soften. Add the remaining ingredients for
the bbq sauce and stir well.
10. Bring to a boil, then reduce the heat and let simmer for 5-10 minutes.
Curried Pork Chops With Honeydew And
Cucumber
Ingredients
4 pork chops
1 tsp. curry powder

2 tsp. olive oil
Ingredients for the honeydew cucumber salad

2 cups honeydew melon, cubed
2 cups cucumber, cubed
¼ cup extra-virgin oil olive

1 shallot, chopped
¼ cup fresh cilantro, minced
Preparation
1. Preheat your grill to high.
2. Season the pork chops to taste with sea salt and freshly ground black pepper.
3. In a bowl combine, the olive oil and the curry powder.
4. Coat the chops with the curry oil.
5. Grill each chop for 3 to 4 minutes per side.
6. In a bowl, combine all the ingredients for the salad and toss gently.
7. Serve the pork chops with the honeydew and cucumber salad.
Vietnamese Pork Spring Rolls
Ingredients
1 lb. pork sirloin, thinly sliced
12 large lettuce leaves
1 cup thin-cut carrot strips
6 radishes, cut into thin strips

2 green onions, thinly sliced
1/3 cup vegetable or chicken broth
4 tbsp. coconut aminos
1 tbsp. fresh ginger, minced
1 clove garlic, minced

1 tbsp. raw honey (optional)
2 tsp. homemade sriracha sauce
Cooking fat
Preparation
1. In a bowl, combine the broth, aminos, ginger, garlic, honey, and Sriracha sauce.
2. Add the sliced pork to the sauce and marinate for at least 15 minutes and up to 12 hours.
3. Melt some cooking fat in a skillet placed over a medium heat, and cook the marinated pork for 5 to 8 minutes or
until no longer pink.
4. Let the meat cool down. Then construct the rolls: roll the pork in a fresh lettuce leaf with carrots, radishes, and
green onions. You may find it helpful to hold each roll together with a toothpick.
Bacon-Wrapped Pork Medallions
Ingredients
2 lbs. pork tenderloin
8 to 10 bacon slices
Homemade BBQ sauce
Preparation
2. Wrap the bacon strips around the pork tenderloin to form an outer shell, securing with 1 or 2 toothpicks per strip of
bacon.
3. Slice the tenderloin between each bacon strip to create several small bacon-wrapped medallions.
4. Season to taste with sea salt and freshly ground black pepper.
5. Grill the medallions for 5 to 8 minutes per side or until just about cooked through.
6. Brush BBQ sauce onto the medallions and cook for another minute on each side.
Ingredients
1 lb. ground pork
½ lb. ground beef
8 slices of ham
1 pineapple, sliced
1 bell pepper, roasted and sliced
Sea salt and freshly ground black peppe
Preparation
1. Preheat your grill to a high heat.
2. In bowl, combine the ground beef and ground pork, and season to taste.
3. Shape the meat into patties.
4. Grill the patties on the preheated grill for 4 to 5 minutes per sides.
5. Toss the pineapple and ham on the grill, and cook for 1 to 2 minutes per side.
6. Assemble the burgers by layering pineapple, patty, ham, and bell pepper.
Pulled Pork Salad
Ingredients
2 cups leftover pulled pork
2 Romaine hearts, chopped
1 cup cherry tomatoes, sliced
1 avocado, chopped
1 bell pepper, chopped
2 green onions, sliced
Juice of half a lime
¼ cup homemade BBQ sauce
1 tbsp. apple cider vinegar
2 tbsp. olive oil
Preparation
1. In a bowl, combine the olive oil, vinegar, lime juice, and BBQ sauce.
2. Heat up the pulled pork in a skillet until warm.
3. In a salad bowl, gently toss the romaine, tomatoes, avocado, bell pepper, and green
onions.
4. Top the vegetables with pulled pork and drizzle with the BBQ dressing to serve.
Pork Carnitas
Ingredients
4 pound boneless pork butt, cut into 2 inch cubes
1 medium orange, juiced, and keep the spent halves
2 tsp. ground cumin
1 onion, peeled and quartered
6 garlic cloves, peeled
2 bay leaves
1 tsp. dried oregano
2 tbsp. fresh lime juice
2 cups of water
Preparation
2. Combine all the ingredients in a Dutch oven, and bring the mixture, uncovered, to a
simmer over a medium-high heat.
3. Cover and transfer to the pre-heated oven.
4. Cook for 1.5 – 2 hours or until the meat falls apart.
5. Remove the pot from the oven and set the oven to broil.
6. Remove the meat from the pan and place on a baking sheet.
7. Discard everything from the Dutch oven except for the liquid.
8. Pour the liquid in a saucepan, bring to a boil, and simmer for 20 to 25 minutes or
until the liquid becomes thick.
9. Pour the sauce over the meat and mix until well coated.
10. Place the pork in the oven and broil for 8 to 10 minutes, turning once.
11. Serve immediately in a lettuce leaf with your favorite toppings or serve
on top of a fresh salad.
Herbed Pork Chops
Ingredients
4 bone-in pork chops
2 tbsp. parsley, chopped
2 tbsp. fresh basil, chopped
1 tsp. fresh thyme, chopped
2 garlic clove, finely chopped
1 tbsp. olive oil
The juice of 1 lime
Preparation
1. In a mortar and pestle, crush the herbs and garlic until you get a good paste.
2. Pour in the olive oil and lime juice. Season to taste, and stir until well blended.
3. Rub the herb mixture on the pork chops and marinade for at least 30 minutes and up
to 12 hours.
4. Preheat your grill to medium-high heat.
5. Drizzle some olive oil over the endives.
6. Sprinkle the garlic powder, salt, pepper, and thyme over the endives.
7. Cook the pork chops for 4 to 5 minutes per side, until just cooked through; let rest for
2 to 3 minutes.
8. While chops are resting, grill the endives for 2 to 3 minutes.
9. Serve the pork chops with the endives.
Pork Tenderloin With Pears And Roasted
Butternut Squash
Ingredients
1 pork tenderloin
2 Asian pears, diced
1 small onion, minced
2 cloves garlic, minced
1 cup chicken stock
Cooking fat
Preparation
2. Place the cubed squash, apple, onion, and ghee in a baking dish.
3. Sprinkle with cinnamon, nutmeg, and season with salt and pepper to taste.
4. Place in the oven and bake for 30 minutes.
5. Melt some cooking fat in a skillet placed over a medium-high heat.
6. Season the pork tenderloin to taste.
7. Brown the pork on all sides, and remove from the skillet.
8. Add the pears, the onion, and the garlic to the skillet, and cook for 3 to 4 minutes.
9. Bring the pork back to the skillet, pour in the chicken stock, and bring to a boil.
10. Lower the heat and let simmer for 15 to 20 minutes.
11. Slice the pork and serve with the pear sauce and roasted vegetables.
Ingredients
1.5 lbs. pork tenderloin, cut into chunks
1 big bell pepper, chopped
1 onion, chopped
20 oz. pineapple, cut into chunks
¼ cup coconut aminos
¼ cup fresh pineapple juice
1 thumb size knob of ginger, minced
2 garlic cloves, minced
1tbsp. tapioca starch (optional)
Cooking fat
Preparation
1. Melt some cooking fat in a large skillet placed over a high heat.
2. Stir-fry the pork for about 5 minutes, remove from the heat, and set aside.
3. Add the garlic, ginger, and onion to the skillet and cook until fragrant (about 2
minutes).
4. Add the bell pepper and pineapple to the skillet and cook until it starts to soften, but
is still crunchy.
5. Pour in the coconut aminos and the pineapple juice.
6. Return the pork to the skillet and stir until everything is well coated and heated
through.
7. If needed, stir in some tapioca starch to thicken the sauce.
Ingredients
4 to 6 sausages
1 pint grape tomatoes
2 to 3 sweet potatoes
2 large bell peppers, chopped
1 large red onion, chopped
A few sprigs of fresh thyme
Preparation
1. Preheat your oven to 400°F.
2. Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced
garlic in a large baking dish.
3. Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2
minutes per side.
4. Place the sausages on top of the vegetables, toss in the thyme, and season everything
to taste.
5. Place in the oven and bake for 40 to 45 minutes.
Slow Cooker Ham With Pineapple and
Mustard Glaze
Ingredients
A 6 to 8 lbs fully cooked bone-in ham
4 to 6 pineapple rings (these are in addition to the chunks below)
1 ½ cup fresh pineapple, cut into chunks
½ cup fresh pineapple juice
½ cup raw honey (optional)
2 tbsp. Dijon mustard
¼ tsp. ground cloves
¼ nutmeg
¼ cup water
Preparation
1. Place the ham in a slow cooker.
2. Combine the pineapple juice, pineapple chunks, honey, mustard, cloves, and water in
a saucepan placed over a medium heat.
3. Cook the sauce until warm and the honey has dissolved completely.
4. Pour the mixture over the ham.
5. Cook on low for 6 to 8 hours, basting with the cooking juices every few hours.
6. Preheat your oven broiler, and place the ham in an oven-safe dish.
7. Decoratively arrange the pineapple slices on top of the ham, securing them with
toothpicks, and drizzle the remaining sauce all over.
8. Broil for 7 to 10 minutes right before serving.
Ingredients
1 pork loin, about 4 to 5 lbs.
5 good slices of bacon;
5 onions, peeled and halved;
2 lemons, halved;
1 head garlic, halved;
4 sprigs fresh rosemary;
4 sprigs fresh sage;
4 sprigs fresh thyme;
Cooking fat;
Preparation
2. Melt some cooking fat in a large skillet and brown the pork on all sides over a high
heat.
3. Place the browned pork in a roasting pan and wrap with the bacon slices.
4. Pack in the remaining ingredients all around the roast.
5. Place the roasting pan in the oven and roast for 1 hour.
6. In a saucepan, combine all the ingredients for the pear sauce. Season to taste and
bring to a boil; then let simmer until reduced by half.
7. Pour half of the sauce over the pork roast now, and reserve the rest for later.
8. Return the roast to the oven and cook for another 30 minutes, basting every 10
minutes.
9. Serve the roast with the remaining sauce.
Ingredients
1 boneless pork loin roast, about 2 lbs;
5 whole cloves;
2 sticks cinnamon
½ tsp. ground ginger;
½ tsp. ground nutmeg;
¼ cup honey; (optional)
2 cups chicken stock;
1 tbsp. tapioca starch; (optional)
Cooking fat:
Preparation
2. Melt some cooking fat in an ovenproof skillet placed over a high heat.
3. Season the pork to taste with sea salt and freshly ground black pepper;
4. Brown the roast on all sides in the melted cooking fat.
5. Add the cloves and cinnamon. Cook for another 5 minutes while turning the roast.
6. Place the roast in the oven and cook for 1 hour.
7. Remove the roast from skillet and cover with foil.
8. Combine honey, ground ginger, ground nutmeg, and stock in the same skillet.
9. Bring the sauce a to a boil. Lower the heat and let it simmer until reduced by half.
Add the tapioca starch if you like the sauce thicker. Adjust the seasoning to taste.
10. Slice the pork and drizzle with the sauce to serve.
Ingredients
2 x 1 lb. pork tenderloins;
1 ½ cup fresh or frozen cranberries;
2 tbsp. cooking fat;
¾ cup chicken stock;
1 tbsp. olive oil;
Preparation
2. Combine the cinnamon and the olive oil in a bowl.
3. Brush the tenderloins with the cinnamon mixture and season to taste with salt and
pepper.
4. Melt some cooking fat and brown the tenderloins in an ovenproof skillet placed over
a medium-high heat. Transfer the browned tenderloins to a plate and set aside.
5. In the same skillet, brown the onion and garlic.
6. Add the remaining ingredients and bring to a boil, scraping the bottom of the skillet
to get all the browned bits into the sauce.
7. Return the tenderloins to the skillet.
8. Place in the oven and roast for 15 to 20 minutes, or to desired doneness.
9. Serve the pork with the cranberries.
Ingredients
8 good quality sausages (beef, pork, or game meat);
1 cup of mixed berries;
2 to 3 apples, cut into 8 wedges;
Cooking fat;
Preparation
2. Roll one slice of bacon around each sausage, and tie with cooking twine.
3. Melt some cooking fat in a Dutch oven or roasting pan over a high heat.
4. Brown each sausage on all sides.
5. Place the Dutch oven or pan in the oven and roast for 20 minutes.
6. Toss in the apples and berries, and cook for another 10 to 15 minutes.
Ingredients for the marinade
½ cup coconut aminos;
2 tbsp. apple cider vinegar;
1 tbsp. minced ginger;
½ cup fresh pineapple juice;
¼ cup water;
2 tbsp. minced garlic;
Preparation
1. In a small bowl, whisk the marinade ingredients together.
2. Place the pork chops and marinade in a marinating container and refrigerate for at
least 3 hours.
3. Remove the pork chops from marinade but do not discard the marinade.
4. Pour the remaining marinade into a saucepan. Bring to a boil, then reduce to a
simmer and cook for about 4 minutes.
5. Preheat your grill to a medium-high heat.
6. Cook the pork chops on the preheated grill, about 5 minutes per side, brushing with
the marinade the whole time.
7. Add the pineapple chunks to the grill and cook for 3 to 4 minutes, flipping
them halfway through.
Ingredients
2 lbs. boneless pork roast;
1 onion, sliced;
½ tsp. garlic powder
½ tsp. red pepper flakes
1/3 cup chicken stock;
1/3 cup balsamic vinegar;
1 tbsp. honey; (optional)
Preparation
1. In a bowl, combine the balsamic vinegar, chicken stock, and honey.
2. Season the pork with the garlic powder, red pepper flakes, and salt and pepper to
taste.
3. Put the sliced onion in the slow cooker, and place the pork on top.
4. Pour the balsamic vinegar mixture all over the pork, and cook on low for 6 to 8
hours.
5. Shred the pork with a fork, combine with the sauce and serve.
Ingredients
2 lbs. boneless pork loin;
4 large sweet potatoes, washed;
1 red onion, thinly sliced;
½ cup beef stock;
1 tsp. paprika;
½ tsp. ground cumin;
¼ cup apple cider vinegar;
Preparation
1. In a small bowl, combine the chili powder, cumin, paprika, and salt and pepper to
taste.
2. Rub the mixture evenly over the pork.
3. Place the onion, garlic, pork, and beef broth in a slow cooker.
4. Cover and cook on low for 8 hours.
6. Put the sweet potatoes in the oven and bake for 45 minutes, or until potatoes are
tender.
7. Remove the meat from the slow cooker and place in a large bowl. Use a slotted
spoon to remove the onion chunks and place in the same bowl as the pork. Using two
forks, pull the meat apart.
8. Add the BBQ sauce and the apple cider vinegar to the slow-cooker, and cook the
sauce for another 30 minutes.
9. Slit each sweet potato down the middle.
10. Fill each sweet potato with the pulled pork. Sprinkle with green onions,
and drizzle with extra BBQ sauce to serve.
Spicy Spare Ribs
Ingredients
2 lbs. pork spare ribs;
2 tbsp. gochujang or hot pepper paste;
1 tbsp. raw honey;
1 medium onion, sliced;
3 tbsp. coconut aminos (a Paleo-friendly replacement for soy sauce);
2 tbsp. rice wine vinegar (yes, this is Paleo; there is no actual rice in it);
1 thumb fresh ginger, minced;
Preparation
1. In a bowl, combine the gochujang, vinegar, garlic, honey, onion, coconut aminos, and
ginger. Give everything a good stir and season to taste with salt and pepper.
2. Rub the marinade all over the ribs and refrigerate overnight.
4. Remove the ribs from the marinade and set the marinade aside.
5. Place the ribs in a roasting pan and cover with foil.
6. Roast in the oven for 40 to 45 minutes.
7. Remove the foil covering the ribs and baste with the remaining marinade.
8. Cook the ribs for another 45 minutes, basting every 15 minutes.
Ingredients
1½ lb. ground pork;
1½ cup. apples, peeled and grated;
1 small onion, minced;
1 tsp. dry mustard;
7 slices bacon (or more);
Applesauce;
Preparation
2. Line a baking sheet with parchment.
3. In a bowl, combine the meat, apples, onion, chili powder, cinnamon, and season
with salt and pepper to taste.
4. Shape the meat mixture into a loaf on the baking sheet.
5. Arrange the bacon across the top, and tighten underneath the meatloaf.
6. Place the loaf in the oven and bake for about 1 hour.
7. Set the oven to broil and broil for 3 to 5 minutes or until the bacon is crispy.
8. Serve the meatloaf with the applesauce.
Ingredients
2 lb. boneless pork loin roast;
3 medium apples, peeled and sliced;
¼ cup honey; (optional)
1 red onion, halved and sliced;
1 tbsp. ground cinnamon;
1 cup chicken stock;
Cooking fat;
Preparation
1. Season the pork to taste with sea salt and freshly ground black pepper.
2. Melt some cooking fat in a large skillet placed over a high heat and brown the roast
on all sides.
3. Using a sharp knife, cut 3-inch deep slits into the pork.
4. Insert the apple slices into each pork slit.
5. Place half of the remaining apples in the bottom of a slow cooker.
6. Place the roast over the apples.
7. Drizzle the honey on top of the roast, then add the onion and remaining apples.
8. Add the chicken stock and sprinkle everything with cinnamon.
9. Cover and cook on low for 6-8 hours.
Ingredients
4 bone-in pork loin chops;
1 cup fresh basil leaves, minced;
Preparation
1. In a bowl, combine the garlic, basil, lemon juice, olive oil, and season with salt and
pepper to taste.
2. Spread the rub on both side of the pork chops, and marinate for 30 to 45 minutes.
3. Preheat your grill to a medium high heat.
4. Place the chops on the grill, and cook for about 6 minutes per side, or until the chops
are just cooked through.
Ingredients
4 lbs pork spare ribs;
3 tbsp. paprika;
1 tsp. cayenne pepper;
2 tbsp. garlic powder;
½ cup chopped onions;
2 cups homemade ketchup;
½ cup hot water;
4 tbsp. raw honey; (optional or to taste)
Preparation
1. In a medium bowl, stir together the paprika, 1 tsp. of the cayenne pepper and the
garlic powder. Generously season with sea salt and black pepper.
2. Coat the ribs liberally with the spice mixture. Refrigerate for at least 8 hours.
3. Preheat your oven to 275 F, and bake, uncovered, for 3 to 4 hours, or until the ribs
are tender.
4. Add some cooking fat to a saucepan placed over a medium heat.
5. Cook the onion and the garlic until lightly browned.
6. Stir in the ketchup, and cook for 5 more minutes, stirring constantly.
7. Add in the water, honey, and chili powder, and season to taste with cayenne pepper,
salt, and pepper. Reduce the heat to low, and let it simmer for 30 minutes.
8. Preheat your grill to a medium-low heat.
9. Grill the ribs for 20 minutes, turning occasionally.
10. Baste ribs with the sauce during the last 10 minutes of grilling.
11. Serve warm with the remaining sauce.
Nettles Pesto
Ingredients
2 cups stinging nettles leaves, packed
1 cup basil leaves, packed
3 tablespoons lemon juice
3 tablespoons olive oil
2 medium cloves garlic, coarsely chopped
Instructions
1. Place nettles leaves, basil, lemon juice, olive oil and garlic in a food processor
2. Pulse ingredients until almost smooth
3. Serve on cucumbers, yellow peppers, or crackers
Orange Ginger Sauce
Ingredients
¼ cup olive oil
1 tablespoon ume plum vinegar
1 tablespoon agave nectar or honey
¼ cup orange juice, freshly squeezed
1 tablespoon freshly grated ginger
Instructions
1. Combine all ingredients in a mason jar
2. Shake vigorously to combine
3. Serve with Chicken Fingers (from The Gluten-Free Almond Flour Cookbook)
Paleo Gravy
Ingredients
1 quart chicken stock
2 medium onions, coarsely chopped
2 cloves garlic
pan drippings (from roasted chicken or roasted turkey)
½ teaspoon celtic sea salt
1 tablespoon thyme, chopped
Instructions
1. In a medium saucepan, heat chicken stock, onions and garlic to a boil
2. Reduce heat and simmer until onions and garlic are soft, about 30 minutes
3. Pour pan drippings into saucepan
4. Blend stock-onion-drippings mixture in a vitamix until smooth
5. Place mixture back in saucepan and reheat, then season with salt and thyme
6. Serve over turkey, Mashed Cauliflower, or anything else
Ingredients
1 cup fresh cranberries
5 drops stevia
¼ cup orange juice, freshly squeezed
¼ cup lemon juice, freshly squeezed
½ teaspoon thyme
½ teaspoon dijon mustard
¼ teaspoon celtic sea salt
½ cup olive oil
Instructions
1. In a vitamix blend cranberries, stevia, orange juice, lemon juice, and agave until
smooth
2. Blend in the thyme, mustard and salt, then drizzle in olive oil while motor is still
running
3. Serve over mixed greens
Ingredients
2 tablespoons apple cider vinegar
2 tablespoons dijon mustard
1 tablespoon honey
½ cup olive oil
Instructions
1. In a medium mason jar, combine apple cider vinegar, mustard, agave and olive oil
2. Shake well until combined
3. Serve over mixed greens
4. Store in mason jar in refrigerator for up to 3 days
Ingredients
¼ cup olive oil
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
1 whole fresh apricot, pit removed
1 teaspoon dijon mustard
7 drops stevia
Instructions
1. Place all ingredients in a vitamix and blend on highest setting until smooth
2. Serve over fresh garden greens
3. Enjoy!
Beet Maror
Ingredients
1 horseradish root (about 4 inches), peeled and chopped
1-2 tablespoons apple cider vinegar
1 raw beet, peeled and diced into ½ inch cubes
Instructions
1. Combine all ingredients in food processor
2. Pulse until horseradish and beets are well ground
3. Carefully remove lid; do not inhale or smell mixture, as it may burn eyes and nasal
passages
4. Store in a glass container
5. Serve on Gluten Free Oat Matzo (as pictured above)
Beet Hummus
Ingredients
4 medium sized beets, scrubbed, cooked and cubed (learn how to roast beets)
¼ cup raw tahini paste
¼ cup lemon juice
1 small clove garlic, pressed
Instructions
1. Place all ingredients in a food processor and pulse until smooth
2. Serve with crackers (Elise suggests topping with goat cheese)
Ingredients
¼ cup apple cider vinegar
1 tablespoon agave nectar
½ cup olive oil
2-4 tablespoons marcona almonds
Instructions
1. Pour vinegar and agave into vitamix and puree on high speed for 20 seconds until
combined
2. With motor running on medium or high, drizzle in olive oil to create an emulsion
3. Don't worry, if you don't get the emulsification, the almonds will thicken up your
mixture
4. Blend in 2 tablespoons of almonds, then check for thickness and texture
5. If necessary, blend in another tablespoon of almonds, until thick and creamy
6. Serve with sandwiches, burgers and salad
Ingredients
2 tablespoons red onion
1 tablespoon honey
1 teaspoon mustard powder
½ cup olive oil
Instructions
1. Place onion, vinegar, honey, mustard, and salt in a vita mix and puree on high speed
for 20 seconds, until smooth
2. Turn on vitamix and drizzle in olive oil
3. Serve over your favorite greens --cooked or raw
Ingredients
2 tablespoons orange jam
1 tablespoon dijon mustard
1 tablespoon agave nectar
½ cup olive oil
Instructions
1. Combine vinegar, orange fruit spread, mustard and agave in a vitamix and blend on
high for 20 seconds
2. With motor on low speed, drizzle in olive oil
3. This will (hopefully) create an emulsion, you can see in photo of dressing above that
it is thick
4. Toss over salad greens
5. Serve
Peanut Sauce
Ingredients
½ cup creamy peanut butter or creamy roasted almond butter
¼ cup lime juice, freshly squeezed
2 teaspoons fish sauce
2 teaspoons toasted sesame oil
2 teaspoons ume plum vinegar
6 drops stevia
¼ cup water
¼ cup cilantro, minced
2 cloves garlic, pressed
2 teaspoons ginger, freshly minced or grated on a microplane zester
1 teaspoon chili powder or diced jalapeño pepper
Instructions
1. In a quart jar, combine nut butter, lime juice, fish sauce, sesame oil, umeboshi
vinegar, stevia, and water
2. Close jar and shake well
3. Add cilantro, garlic, ginger and chili powder and shake again until ingredients are
well combined
4. Use as a dip for jicama and cucumber, or serve over salad or spring rolls
Ingredients
1 cup pine nuts, soaked overnight
1 tablespoon water
1 scallion (green and white parts, remove and discard tip), minced
1-2 teaspoons fresh thyme
Instructions
1. Rinse pine nuts in cold water; then discard both soaking and rinsing water
2. Place pine nuts in a food processor, along with lemon juice and water
3. Process for 1-2 minutes, scraping down side of processor frequently, until smooth
4. Process in scallions, thyme and salt, until texture of ricotta
5. Remove from food processor to a serving dish
6. Serve with your favorite dipping veggies
Easy Avocado Dip
Ingredients
3 medium avocados
½ teaspoon chili powder
¼ teaspoon cumin
Instructions
1. Cut the avocados in half, then remove the pits, reserving 1 to a medium bowl
2. Scoop avocado meat into bowl with pit
3. Gently mash avocados with a spoon
4. Add lemon juice, salt, chili and cumin
5. Stir lightly to combine
6. Serve with carrot and celery sticks
Kale Almond Pesto
Ingredients
1 bunch kale, steamed to bright green -if you are looking for an exact measurement, I
used 6 ounces
⅓ cup toasted almonds
3 cloves roasted garlic
1 tablespoon olive oil
pinch red pepper flakes
Instructions
1. Place kale in food processor and pulse until chopped
2. Add almonds and garlic, pulse again to incorporate
3. Pulse in salt, lemon juice, oil and pepper flakes
4. Continue pulsing until pesto reaches desired consistency (I like mine fairly smooth)
5. Serve over Sesame Crackers
Ingredients
1 pear, cored and chopped (not peeled)
¼ cup water
1 cup parsley, roughly chopped
3 cloves garlic, pressed
Instructions
1. In a vitamix, process pear, olive oil and water on high until smooth
2. Blend in parsley, garlic and salt
3. Serve over tossed greens
Ingredients
2 tablespoons umeboshi plum paste
1 medium cucumber, peeled, seeded and chopped
1 small clove garlic, pressed
Instructions
1. Place all ingredients in a vitamix and puree until smooth
2. Serve over your favorite fresh or steamed greens
Ingredients
½ cup primal kitchen mayo
2 tablespoon freshly squeezed lemon juice
1 clove garlic, pressed
¼ teaspoon minced scallion
pinch celtic sea salt
Instructions
1. Combine all ingredients in a small mason jar
2. Shake vigorously until well combined
3. Serve over salad, or use as a dip
Sesame Dip
Ingredients
1 cup raw tahini (if you don't have raw, roasted will probably work just as well)
¼ cup lemon juice
¼ cup olive oil
½ cup water
1 large clove garlic, pressed
½ cup sesame seeds
Instructions
1. In a 1 quart jar, combine tahini, lemon juice, olive oil and water, then thoroughly stir
ingredients together
2. Stir in salt and garlic
3. In a large skillet, over medium heat, toast sesame seeds 5-10 minutes until golden
brown, stirring and checking frequently
4. Allow sesame seeds to cool for 5 minutes, then transfer to a food processor or the
dry container of a vitamix and blend until coarsely ground
5. Stir ground sesame seeds into tahini mixture
6. Serve as a dip for veggies, or to use a salad dressing, thin a bit with additional water
Ingredients
1 head garlic, peeled
½ cup olive oil
Instructions
1. Place garlic and olive oil in small pot on the stove and bring to a simmer
2. Reduce heat to low and allow oil to cook until garlic begins to turn golden brown,
about 10-20 minutes
3. Watch carefully to make sure it doesn't burn
4. Serve both oil and cloves over your favorite foods
Ingredients
1 large onion, diced
½ pound butternut squash, cut into 1-inch cubes (about 1 1/2 cups)
½ pound brussel sprouts, cut in half (about 3 cups)
2 tablespoons water
1 cup cooked chestnuts, cut in half
Instructions
1. In a large skillet, heat olive oil over medium heat
2. Caramelize onion, sautéing 10-15 minutes until golden brown
3. Add brussel sprouts and squash to skillet, cook for 15 minutes, stirring occasionally
4. Add water to skillet, cover, and cook for an additional 4-6 minutes, until vegetables
are fork tender
5. Stir in chestnuts and salt
6. Serve
Paleo Dirty Rice
Ingredients
1 cup white onion, diced
2 celery stalks, chopped
1 cup green pepper, diced
1 cup red pepper, diced
1 bunch scallions, chopped
3 cups cauliflower, riced with your food processor or box grated
1 teaspoon fresh thyme
1 bay leaf
½ teaspoon pepper
¼ teaspoon chili powder
½ teaspoon cumin
2 cups chicken stock or vegetable stock (thanks Mary)
Instructions
1. Heat olive oil over medium heat in a large skillet
2. Add garlic, onion, celery, peppers and scallions; saute until soft
3. Stir in riced cauliflower, adding thyme, bay leaf, salt, pepper, chili and cumin
4. Add in the chicken stock (or vegetable stock)
5. Allow to simmer over medium
Ingredients
4 ounces mixed greens (kale, collard, mustard, or greens of your choice) about 3-4
cups chopped and well packed
⅛ teaspoon celtic sea salt
¼ teaspoon red pepper flakes
Instructions
1. Heat oil in a large skillet over medium-high heat
2. Add greens stirring to coat with oil
3. Stir until greens are barely wilted
4. Add garlic, salt and pepper flakes
5. Continue stirring until greens are tender
6. Serve
Ingredients
1 ¼ pounds baby bok choy
1 tablespoon fish sauce
1 tablespoon toasted sesame oil
1 tablespoon arrowroot powder
10 scallions, finely sliced
2 large cloves garlic, thinly sliced
1 ½ inch piece ginger, thinly sliced
Instructions
1. Slice bottoms off baby bok choy
2. Slice bok choy into lengthwise strips ½-inch wide (like long noodles)
3. In a small bowl, combine fish sauce, agave, sesame oil and arrowroot
4. Make a paste-like slurry dissolving the arrowroot
5. Heat olive oil in a large skillet over medium heat
6. When oil is hot, add bok choy and salt
7. Cook, tossing frequently with metal tongs until slightly wilted
8. Add scallions, ginger and garlic and stir constantly until fragrant
9. Stir in sauce and quickly mix with vegetables, until thickened
10. Serve right away, while hot
Ingredients
1 cup hazelnuts
¼ cup cacao powder
5 tablespoons agave nectar or honey
1 tablespoon vanilla extract
1 tablespoon hazelnut oil
Instructions
1. Roast the hazelnuts at 350° for 8-10 minutes until they darken a bit and smell fragrant
2. Transfer the hazelnuts to a towel and rub off the skins if you can (I didn't have a lot
of luck with this)
3. In a food processor, grind the hazelnuts to a smooth butter, about 5 minutes, scraping
the sides as needed
4. Add the cacao, agave, vanilla, oil and salt and process until well blended, about a
minute
5. Store in a glass mason jar in the refrigerator
6. Bring to room temperature prior to serving
Ingredients
1 onion, diced
1 pint cherry tomatoes, sliced in half
1 cup water
1 clove garlic, thinly sliced
1 tablespoon dried oregano
½ teaspoon chili powder
Instructions
1. In a large skillet, heat olive oil
2. Add onion and sauté until soft, about 10 minutes
3. Add cherry tomatoes, water, garlic, oregano, chili and salt
4. Cover and cook for 10-15 minutes over medium heat until tomatoes are soft and
beginning to fall apart
5. Serve
Ingredients
2 ripe avocados
½ cup packed herbs, chopped (I used basil, cilantro and parsley)
1 tablespoon lime juice
¼ teaspoon chili powder
Instructions
1. Place avocados, herbs, lime juice, chili and salt in a food processor
2. Process until smooth
3. Serve
Raw Cranberry Sauce
Ingredients
1 orange, peeled, sliced, seeds removed
1 lemon, peeled, sliced, seeds removed
2 dates, pitted and chopped
2 cups fresh cranberries
Instructions
1. Blend orange, lemon and dates in a food processor
2. Add cranberries and process until coarsely chopped
3. Serve
Vanilla Plum Jam
Ingredients
4 cups plums, pitted and halved
½ cup agave nectar or honey
1 tablespoon water
10 drops stevia
1 vanilla bean
Instructions
1. In a large covered saucepan, bring plums, agave and vanilla bean to a boil
2. Lower heat, uncover pot and simmer 15 minutes, until plums are dissolved (though
skins will remain)
3. Cook 10 more minutes to reduce mixture, then stir in stevia
4. Remove vanilla bean, place plum mixture in vitamix and puree on highest setting
5. Transfer mixture back to pot and reheat on stove
6. In a small bowl, combine arrowroot powder and 1 tablespoon water to make a
slurry
7. Bring plum mixture to a boil, then add arrowroot slurry, stirring continuously, until
incorporated
8. Remove from heat, cool and transfer to mason jars
9. Store in refrigerator for up to one week
Raw Tomato Sauce
Ingredients
8 medium tomatoes
1 clove garlic
½ cup basil leaves
Instructions
1. Place 7 of the tomatoes, olive oil, garlic, salt and basil in a vitamix
2. Puree on high speed until creamy
3. Chop the remaining tomato and add to the sauce
4. Serve
Lemon Walnut Pesto
Ingredients
½ cup scallions, chopped
1 cup parsley, chopped
1 clove garlic
2 tablespoons lemon juice, fresh squeezed
¼ cup olive oil
1 cup walnuts
Instructions
1. Place scallions, parsley, garlic and salt in food processor and pulse until well
combined
2. Turn on food processor and drizzle in lemon juice and olive oil
3. Add walnuts and pulse until incorporated
4. Serve with sesame crackers
Ingredients
¼ cup balsamic vinegar
¾ cup olive oil
¼ cup walnuts, finely chopped
¼ teaspoon smoked paprika
Instructions
1. Combine all ingredients in a jar
2. Shake well
3. Drizzle dressing over your favorite salad greens
4. Store remaining dressing in jar in refrigerator
5. Keeps for 2+ weeks
Paleo BBQ Sauce
Ingredients
3 cloves garlic, crushed
¼ cup shallots, minced
1 (7 ounce) bottle tomato paste
1 cup orange juice, fresh squeezed
2 tablespoons apple cider vinegar
½ teaspoon dry mustard powder
½ teaspoon smoked paprika
1 teaspoon celtic sea salt
¼ teaspoon black pepper
Instructions
1. Warm oil in a saucepan over medium heat
2. Add garlic and shallot; cook until soft
3. Add tomato paste, orange juice, vinegar, mustard, paprika, salt, and pepper
4. Simmer 15 to 20 minutes, stirring often
5. Baste over chicken
6. Marinate in fridge for 1-3 hours
7. Grill
8. Serve
Ingredients
1 avocado
½ teaspoon herbes de provence
½ cup water
Instructions
1. Place all ingredients in a vitamix
2. Process on high speed until smooth
3. Pour over salad greens
4. Refrigerate remaining dressing in a glass jar for up to 3 days
Make Your Own Maror
Ingredients
1 horseradish root (about 4 inches), peeled and chopped
Instructions
1. Combine all ingredients in food processor
2. Pulse until horseradish is well ground
3. Carefully remove lid; do not inhale or smell mixture, as it may burn eyes and nasal
passages
4. Store in a glass container
5. Serve
Charoset
Ingredients
2 apples, peeled, cored and cut into cubes
2 cups walnuts, chopped
1 teaspoon ground cinnamon
½ cup orange juice, freshly squeezed
1 tablespoon lemon juice, freshly squeezed
¾ cups currants
Instructions
1. In a food processor, combine apples, walnuts, cinnamon, orange juice, lemon juice
and currants
2. Pulse briefly until desired texture is achieved
3. Serve
Ingredients
½ cup sun dried tomatoes (dry packed)
½ cup pine nuts
1 clove garlic, chopped
1 teaspoon lemon juice
¼ cup olive oil
Instructions
1. In a food processor, place parsley and pulse briefly
2. Add sun dried tomatoes, pine nuts, garlic, lemon juice and salt, then pulse until
almost smooth
3. Drizzle in olive oil and pulse again briefly to incorporate
4. Serve with gluten-free pasta, sesame crackers or walnut crackers
How to Make Gomasio
Ingredients
2 cups raw sesame seeds
1 tablespoon celtic sea salt
Instructions
1. Place sesame seeds in a cast iron skillet over medium heat
2. Roast 10 minutes, stirring constantly until seeds turn golden brown
3. Place sesame seeds and salt in a suribachi or mortar and pestle; grind into a coarse
meal
4. Transfer to a glass container
5. Sprinkle over kale, broccoli, or other greens
6. Store in refrigerator for up to 3 weeks
Apricot Butter
Ingredients
½ cup dried apricots
½ cup boiled water
½ cup butter
1 pinch celtic sea salt
Instructions
1. Place apricots in a shallow bowl, pour boiling water over them and let sit for ½
hour
2. Place apricots and their soaking water in a food processor and process on high for 1
minute, until apricots are smoothly pureed
3. Add butter, vanilla and salt and puree another minute, until all ingredients are well
blended
4. Serve on gluten free toast or gluten free crackers
Cranberry Sauce
Ingredients
1 pound fresh cranberries
1 ½ cups water
½ cup dried apricots, cut into quarters
¼ cup currants
2 tablespoons honey or agave nectar
¼ teaspoon ginger zest
1 teaspoon orange zest
Instructions
1. Place cranberries and water in pot
2. Bring to a boil, then turn down to a simmer for 10 minutes
3. Add apricots and currants, simmer for 5 minutes
4. Add honey, orange and ginger zest and simmer 5 minutes
5. Serve
Ingredients
¼ cup coconut flour
¼ cup arrowroot powder
1 teaspoon pumpkin pie spice
½ teaspoon baking soda
½ cup salted butter, cold, cut into 12 pieces
¼ cup canned pumpkin puree
¼ cup honey
½ cup chocolate chips
Instructions
1. In a food processor, combine flours, pumpkin pie spice, salt, and baking soda
2. Pulse in butter, pumpkin, and honey until dough forms
3. Remove blade from food processor and stir in chocolate chips by hand
4. Scoop dough one level tablespoon at a time onto a parchment lined baking sheet
5. Press balls of dough down firmly
6. Bake at 350° for 10-15 minutes
7. Cool for 1 hour on baking sheet (do not handle prior or cookies will break)
8. Serve
Ingredients
2 cups blanched almond flour
½ cup salted butter, room temperature
½ cup maple syrup
½ cup chocolate chips
Instructions
1. In a food processor, combine almond flour, salt, and baking soda
2. Pulse in butter, vanilla, and maple syrup until dough forms
3. Remove blade from processor and stir in chocolate chips by hand
4. Scoop dough one level tablespoon at a time onto a parchment lined baking sheet
5. Press balls of dough down gently
7. Cool for 15 minutes (do not handle prior or cookies will break)
8. Serve
Ingredients
½ cup dates, pitted
1 cup almond pulp
¼ cup coconut oil
½ cup shredded coconut
Instructions
1. In a food processor pulse dates and almond pulp until smooth
2. Pulse in salt, coconut oil, and shredded coconut
3. Scoop batter 1 tablespoon at a time onto a parchment lined baking sheet
4. Bake at 350° for 30 minutes, until golden around the edges
5. Cool for 30 minutes, then serve
Paleo Peach Crisp
Ingredients
2 pounds peaches, sliced
1¼ cups blanched almond flour
2 tablespoons butter or palm shortening
1 tablespoon maple syrup
½ teaspoon vanilla extract
Instructions
1. Place peaches in an 8 x 8 inch baking dish
2. In a food processor, combine almond flour and salt
3. Pulse in butter, maple syrup, and vanilla
4. Sprinkle topping over fruit
6. Remove from oven, then cool and serve
Ingredients
1 ½ cups blanched almond flour
⅛ teaspoon baking soda
2 tablespoons palm shortening
2 tablespoons honey
1 teaspoon vanilla extract
½ cup pecans, toasted and chopped
½ cup powdered coconut sugar
Instructions
1. In a food processor combine almond flour, salt and baking soda
2. Pulse in shortening, honey and vanilla
3. Mix in pecans by hand
4. Using a 1 tablespoon ice cream scoop, scoop dough out in scant tablespoons
5. Use your hands to form cookies into balls, pressing very firmly
7. Remove from oven and allow to cool for 20 minutes
8. Dip cookies into powdered coconut sugar
9. Serve
Ingredients
1 ½ cups unsweetened shredded coconut
1 tablespoon coconut flour
2 tablespoons coconut oil
¼ cup honey
Instructions
1. In a food processor, combine shredded coconut and coconut flour
2. Pulse in salt, coconut oil, honey, and vanilla
3. Dough will form a ball
4. Scoop batter 1 level tablespoon at a time onto a parchment paper lined baking sheet
5. Bake at 350° for 7 minutes
6. Cool for 3 hours, then serve
Ingredients
⅛ teaspoon baking soda
¼ cup palm shortening
2 tablespoons honey
½ cup coconut sugar for dipping
1 tablespoon ground cinnamon for dipping
Instructions
1. In a food processor, combine the almond flour, salt, baking soda, and cinnamon
2. Pulse in the shortening and honey
3. Scoop 1 tablespoon of dough, and roll into a ball
4. Briefly dip ball in a small bowl of water
5. Roll wet ball in coconut sugar and cinnamon to coat
6. Place ball on a parchment paper lined baking sheet
7. Flatten ball with palm of your hand
9. Cool and serve
Paleo Apple Tart
Ingredients
4-5 medium Jonagold apples, peeled, cored and sliced ⅛-inch thick
1 tablespoon fresh lemon juice
1 tablespoon honey
1 tablespoon ground cinnamon
1 Pecan Tart Crust
Instructions
1. In a large bowl, toss apple slices, lemon juice, arrowroot, honey and cinnamon
2. Fan apples out on top of uncooked crust, forming a circle
3. Layer more apples over circle and in its center
4. Cover tart with foil, and bake at 350° for 45 to 70 minutes, or until juices are
bubbling
5. Remove foil and cook uncovered for 5-10 more minutes
6. Serve with Vegan Coconut Whip (page 94 Gluten-Free Cupcakes)
Grilled Zucchini
Ingredients
3-4 smallish zucchini, or summer squash
1 teaspoon celtic sea salt
Instructions
1. Trim off the top end of the zucchini, then cut in half
2. Cut each half lengthwise into ½ inch thick strips
3. Place zucchini in a large bowl with olive oil and salt
4. Grill each side for 3-6 minutes, until zucchini is tender with pretty grill marks on
each side
5. Serve
Ingredients
1 bunch broccoli rabe, trim off tough stems on bottom
10 garlic cloves
¼ teaspoon ground black pepper
Instructions
1. Heat oil in a large skillet
2. Add garlic to skillet and cook over medium heat until lightly browned, a few minutes
3. Add broccoli rabe to skillet, and cook until wilted
4. Sprinkle with salt and pepper
5. Transfer to a bowl and serve
Roasted Asparagus
Ingredients
1 bunch of asparagus
¼ - ½ teaspoon celtic sea salt
Instructions
1. Trim dried parts from bottom of asparagus stalks, removing ½ an inch
2. Line asparagus spears side-by-side, in a single layer, in a 9 x 13 inch baking dish
3. Drizzle with olive oil and then sprinkle with salt
4. Give the pan a few shakes to roll the asparagus a half-turn
5. Roast in an oven at 350° for 10 to 12 minutes, remove from oven when tips start to
brown
6. Cool a few minutes, then serve
Lemon Kale Chips
Ingredients
1 bunch kale (prepared and washed)
Instructions
1. Chop kale into ½ inch pieces
2. Place kale in a large bowl
3. With hands massage oil, lemon juice and salt into kale
4. Place kale on parchment lined baking sheet
5. Bake at 350° for 10-15 minutes until kale is dark green and crispy
6. Cool and serve
Eggplant Caponata
Ingredients
1 medium eggplant, diced into ½-inch cubes (leave skin on)
½ cup cherry tomatoes, sliced in half
2 tablespoons kalamata olives, sliced in half
2-4 tablespoons olive oil
Instructions
1. In a large bowl, combine the eggplant, tomatoes, olives, olive oil and salt
2. Transfer mixture to a 9 x 13 inch baking dish
3. Bake at 350° for 35-45 minutes until eggplant is tender
4. Serve
Squash Fries
Ingredients
1 medium or large butternut squash
grapeseed oil and olive oil, to coat
about 1 teaspoon celtic sea salt
Instructions
1. Peel the squash and remove the seeds
2. Cut squash into long thin slices (about ¼ inch thick by 2 inches long)
3. Place squash in a large bowl and generously coat with equal parts grapeseed and
olive oils
4. Sprinkle with salt and toss
5. Lay squash fries onto 2 or 3 large baking sheets
6. Broil one tray at a time in oven until crispy
7. Serve
Ingredients
2 acorn squash
boiling water
2 apples, peeled, cored and chopped into ¼ inch pieces
½ cup dried cranberries
2 tablespoons grapeseed oil or coconut oil
Instructions
1. Cut squash in half and with a spoon, remove pulp and seeds
2. In a 9 x 13 inch baking dish place squash cut-side down
3. Pour ¼-inch boiling water into baking dish (or use ¼ inch room temperature apple
juice for extra sweetness)
4. Place dish in oven and bake squash for 30 minutes at 350°
5. In a large bowl, combine apples, cranberries, cinnamon and oil to make stuffing
6. Remove squash from the oven after 30 minutes
7. Turn halves over and stuff center of each squash half with apple mixture
8. Return to oven and bake for 30-35 minutes (or longer) until squash and apples are
tender
Stuffed Mushrooms
Ingredients
½ cup sun dried tomatoes
½ cup pine nuts
1 clove garlic, chopped
¼ cup olive oil
1 (8 ounce) package mushrooms
Instructions
1. In a food processor, place parsley and pulse briefly
2. Add sun dried tomatoes, pine nuts, garlic, lemon juice and salt, then pulse until
almost smooth
3. Drizzle in olive oil and pulse again briefly to incorporate
4. Remove stems from mushrooms and stuff with pesto
6. Serve
Kale with Gomasio
Ingredients
1 bunch kale
2 cups sesame seeds
Instructions
1. Rinse the kale, slice into ribbons and steam over medium heat for 3-5 minutes, until
bright green; uncover after cooking and leave in pot to maintain warmth
2. Place sesame seeds in a cast iron skillet over medium heat
3. Roast for 10 minutes, stirring constantly with a wooden spoon until seeds turn golden
brown
4. Place sesame seeds and salt in a suribachi or mortar and pestle and grind them into a
coarse meal
5. When cooled, transfer to a glass container
6. Place kale in a serving dish and sprinkle with gomasio
Ingredients
1 pound fresh chestnuts (2 cups)
¼ cup olive oil or grapeseed oil
2 pounds brussel sprouts (4-6 cups), trimmed and cut in half
Instructions
1. Use a paring knife to score each chestnut
2. Arrange chestnuts in a single layer in a large skillet
3. Toast over a medium flame for 5 to 10 minutes, until shell begins to curl away from
nut
4. Remove from heat, partially cool, then peel and discard shells
5. In a large skillet, warm oil over medium heat and add brussel sprouts and garlic
6. Sauté sprouts 5 to 10 minutes, covered, stirring now and then, until lightly browned
7. Add chestnuts to skillet and cook covered additional 10 minutes, stirring
occasionally until sprouts are very brown
8. Stir in salt, sauté an additional 2-3 minutes
9. Serve
Ingredients
1 large butternut squash, peeled, cut into one inch cubes
½ cup dried cherries
3 vanilla beans
3 cinnamon sticks
10 slivers lemon peel
1 cup apple juice
Instructions
1. Toss ingredients together in an 9 x 13 inch baking dish
2. Bake covered at 350° for one hour
3. Remove cover and bake an additional 10 minutes to brown
4. Serve
Ingredients
2 bunches McKale
¼ cup pine nuts
¼ cup dried cranberries
Instructions
1. Steam the kale until it is bright green
2. Meanwhile, in a cast iron skillet, toast the pine nuts
3. Allow kale and pine nuts 5 minutes to cool, then toss together in a large bowl
4. Add dried cranberries and olive oil
5. Toss and serve
Ingredients
1 cup roasted peanuts
2 tablespoons cacao powder
2 teaspoons vanilla extract
1 tablespoon water
Instructions
1. Place dates, peanuts, cacao powder, salt, vanilla and water in a food processor
2. Pulse on high speed until smooth
3. Remove mixture from food processor and roll into little balls
4. Serve
Ingredients
8 cups sliced Braeburn apples (peeled, cored and sliced)
½ cup blanched almond flour
2 tablespoons brown flaxmeal
1 tablespoon ground ginger
2 tablespoons honey
½ cup chopped pecans
Instructions
1. Place sliced apples in a 2 quart baking dish
2. Set apples aside
3. In a large bowl, combine almond flour, flax, salt, spices
4. Mix in shortening, honey and vanilla
5. Work mixture with your hands until it forms a dough
6. Gently work in chopped pecans with your hands
7. Sprinkle dough over chopped apples
8. Bake covered at 350° for 60-75 minutes
9. Remove from oven, and allow to cool uncovered
10. Serve
Gingersnaps
Ingredients
2 tablespoons arrowroot powder
¼ teaspoon baking soda
2 teaspoons ground ginger
3 tablespoons palm shortening (I use Spectrum shortening)
2 tablespoons honey
½ cup coconut sugar for dipping
Instructions
1. In a large bowl combine almond flour, arrowroot, salt, baking soda, ginger and
cinnamon
2. In a smaller bowl, combine shortening, honey and vanilla
3. Stir wet ingredients into dry
4. Scoop 1 tablespoon of dough, and roll into a ball
5. Briefly dip ball into a small bowl of water
6. Roll wet ball in coconut sugar to coat
7. Place ball on parchment paper lined baking sheet
8. Flatten ball with palm of your hand
10. Cool and serve
Ingredients
Filling:
4 large apples, peeled, cored and cut into 8 slices, then quarter each slice
1 tablespoon xylitol
¼ cup water
Topping:
1 cup blanched almond flour
1 tablespoon coconut oil
2 tablespoons xylitol
Instructions
1. In a 1.5 quart pyrex bowl, toss apples, xylitol and lemon juice
2. Stir water and arrowroot together to make a slurry then toss into apple mixture
3. In a medium bowl, combine almond flour, salt and cinnamon
4. In a smaller bowl combine vanilla, coconut oil and xylitol
5. Stir wet ingredients into dry --mixture will be very crumbly
6. Sprinkle topping over apple mixture
7. Bake covered at 350° for 45 minutes, until apples are soft and topping is golden
brown
Strawberry Sorbet
Ingredients
10 oz bag of frozen organic strawberries
2 cups water
¼ cup agave nectar or honey
Instructions
1. Place strawberries, water and agave in a vitamix
2. Blend on highest speed until smooth and creamy
3. Pour mixture into ice cream maker and process according to instructions
4. Serve
Ingredients
1 ¼ cups blanched almond flour
1 tablespoon lemon zest
¼ cup toasted almonds, chopped
Instructions
1. In a food processor, combine almond flour, arrowroot powder, salt and baking soda
2. Pulse until ingredients are well combined
3. Pulse in agave nectar and lemon zest until the dough forms a ball
4. Remove dough from food processor and work in chopped almonds with your hands
5. Form dough into 2 logs on a parchment paper lined baking sheet
6. Bake at 350° for 15 minutes, then remove from oven and cool for 1 hour
7. Cut the logs into ½ inch slices on the diagonal with a very sharp knife
8. Spread slices out on a baking sheet and bake at 300° for 12-15 minutes
9. Remove from oven and allow to cool, set, and become crispy
10. Serve
Ingredients
1 (13.5 ounce) can coconut milk
1 cup freshly chopped pineapple
Instructions
1. Place coconut milk, agave nectar and ½ cup pineapple in a vitamix
2. Blend thoroughly until smooth and well combined
3. Briefly blend in remaining ½ cup pineapple, leave the texture a little chunky
4. Process according to the directions of your ice cream maker
5. Serve
Ingredients
½ cup creamy peanut butter or sunbutter
Instructions
1. In a small bowl combine almond flour, salt and baking soda
2. In a medium bowl mix together peanut butter, agave, shortening and vanilla with a
hand blender
3. Blend dry ingredients into wet with hand blender until well combined
4. Scoop dough 1 tablespoon at a time onto a parchment paper lined baking sheet
5. Use a fork to flatten in a criss-cross pattern
6. Bake at 350° for 6-12 minutes until golden around the edges
7. Serve
Ingredients
5 apples, peeled, cored and sliced (Gala, Braeburn or Honeycrisp)
1 pint fresh blackberries
2 tablespoons grapeseed oil or palm shortening
2 tablespoons agave nectar or honey
Instructions
1. Place apples and blackberries in a large bowl
2. Sprinkle with lemon juice, vanilla and arrowroot, tossing to incorporate all
ingredients
3. Place apple-blackberry mixture in an 8 x 8 inch baking dish and set aside
4. To make topping, in a medium bowl, combine almond flour, salt, baking soda, oil
and agave
5. Crumble topping over apple-blackberry mixture
6. Cover with tinfoil and bake at 350° for 60 to 75 minutes until fruit is juicy and
bubbling
7. Remove from oven and uncover
8. If topping is browned, allow to cool for 10-15 minutes
9. If topping is not yet browned place in oven uncovered for 5 minutes, or until
browned
10. Serve and enjoy!
Ingredients
1 cup walnuts
3 tablespoons cacao powder
¼ teaspoon celtic sea salt (omit if you do not like salt as much as I do!)
Instructions
1. Place dates, walnuts, cocoa powder, vanilla and salt in a food processor
2. Pulse on high speed until smooth
3. Remove mixture from food processor and roll into little balls
4. Serve
Ingredients
1 cup dates, pitted
2 cups walnuts
½ cup chocolate chunks
1 teaspoon water (if necessary)
Instructions
1. Place dates, walnuts and chocolate in food processor
2. Pulse on high speed until the texture of coarse gravel
3. Pulse in vanilla and salt (if necessary, add water so that dough forms a big ball)
4. Form mixture into one inch balls
5. Serve
Ingredients
1 cup chocolate chunks
1 cup smooth peanut butter
2 tablespoons xylitol
Instructions
1. Melt chocolate in a medium pot
2. Remove from heat then stir in peanut butter and xylitol
3. Once xylitol is incorporated, stir in vanilla and salt
4. Spread into a 1 1/2 quart loaf dish
5. Refrigerate for 2 hours
6. Cut the fudge into 7 by 4 rows to make 28 small pieces
7. Serve immediately and store in the freezer
Ingredients
¼ cup cacao powder
jam
Instructions
1. In a large bowl combine almond flour, cacao powder, and salt
2. In a smaller bowl add agave nectar or honey
3. Mix wet ingredients into dry
4. Scoop tablespoon sized balls of dough onto a parchment lined baking sheet
5. Press each ball flat with palm of hand until dough is round and about ¼ inch thick
6. Scoop ½ teaspoon of jam into center of each dough circle
7. Fold dough in to create 3 sides, pinching each of the 3 corners to form a triangle
shaped cookie
8. Bake at 350° for 7-8 minutes until cookies are golden brown around the edges
9. Serve
Ingredients
1 can coconut milk
1 cup roasted pumpkin, or other squash (How to Roast a Pumpkin)
¼ cup raw cashews
¼ cup honey
1 teaspoon pumpkin pie spice
pinch of celtic sea salt
Instructions
1. In a vitamix combine coconut milk, pumpkin, cashews, and honey
2. Puree ingredients on high speed until smooth
3. Blend in vanilla, pumpkin pie spice, and salt
4. Pour mixture into an ice cream maker and process according to instructions
5. Serve
Ingredients
2 (13.5 ounce) cans coconut milk, unsweetened
1 tablespoon ground cinnamon, ground
¼ teaspoon cayenne (if you don't want a super spicy ice cream, then just use a pinch)
1 teaspoon decaf espresso, ground
Instructions
1. In a medium saucepan, heat coconut milk and agave to a boil
2. Reduce immediately to a simmer, then remove from heat
3. Mix in the chocolate, stirring constantly until chips are completely melted
4. Cool mixture in pan on counter for 1 hour
5. Stir in the cinnamon, salt, cayenne, espresso and vanilla until thoroughly combined
6. Add mixture to your ice cream maker, following directions per your machine
7. Serve
Chocolate Sorbet
Ingredients
2 cups water
Instructions
1. In a medium saucepan, heat water and agave, stirring until agave is dissolved
2. Remove from heat, mix in chocolate chips, stir until chocolate chips are completely
melted
3. Blend mixture in a vitamix
4. Cool mixture in freezer for 1 hour
5. Add to your ice cream maker, following directions per your machine
6. Serve
Ingredients
1 (10 ounce) package frozen strawberries
1 (10 ounce) packages frozen cherries
¼ teaspoon almond extract
Instructions
1. Blend all ingredients in a vitamix
2. Pour into ice cream maker and process according to instructions
3. Serve
Ingredients
½ cup grapeseed oil or palm shortening
½ cup yacon syrup
Instructions
1. Combine dry ingredients in a large bowl
2. Stir together wet ingredients in a smaller bowl
3. Mix wet ingredients into dry
4. Form ½ inch balls and press onto a parchment paper lined baking sheet
6. Cool and serve
Ice Cream Sandwich
Ingredients
Primal Chocolate Chip Cookies or Gluten Free Chocolate Chip Cookies
Instructions
1. Scoop ice cream
2. Place between two chocolate chip cookies
3. Serve
Ingredients
6 large peaches, sliced
¼ cup palm shortening or grapeseed oil
¼ cup honey or agave nectar
Instructions
1. Place peach slices in a large bowl, sprinkle with lemon juice, vanilla, and
arrowroot; toss to incorporate all ingredients
2. In a smaller bowl, combine almond flour, salt, grapeseed oil and agave for topping
3. Place peach mixture in a 3 quart baking dish
4. Crumble topping over peaches
5. Bake covered at 350° for 45 minutes, until peach juice is bubbling
6. Remove cover and bake a few more minutes if topping is not yet browned
7. Serve
Ingredients
1 cup dandelion root coffee
½ cup water
1 tablespoon honey
¼ teaspoon vanilla stevia
1 teaspoon ground ginger
1 teaspoon ground nutmeg
¼ teaspoon ground cloves
2 tablespoons homemade pumpkin puree
Instructions
1. In medium saucepan, bring dandelion coffee, coconut milk, water and honey to a boil
2. Reduce to a simmer and stir in stevia, cinnamon, ginger, nutmeg, cloves, and
pumpkin
3. Transfer mixture to a vitamix
4. Process hot mixture very carefully until frothy
5. Place back in saucepan to reheat
6. Serve
Ingredients
1-2 ounces kale leaves (about a handful)
2 tablespoons hemp seeds
⅓ cup water
1 scoop Frank Zane Egg White Protein Powder (or protein powder of your choice)
¼ teaspoon peppermint extract
10 drops vanilla stevia
1 tablespoon coconut oil
1 cup ice cubes
1 tablespoon chocolate chunks
Instructions
1. Place kale, hemp seeds, protein powder and water in a vitamix
2. Blend on high speed for 60-90 seconds, until smooth
3. If your shake doesn't blend up nicely in 90 seconds add just a bit more water
4. Blend in peppermint, stevia and coconut oil, then ice
5. When shake is thick and smooth, blend in chocolate chips
6. Serve
Ingredients
¼ cup coconut milk
1 ½ cups water
¼ cup chocolate chunks
1 tablespoon honey
3 peppermint tea bags
Instructions
1. In a saucepan bring coconut milk, water, and peppermint tea to a boil
2. Reduce heat and simmer for 15 minutes
3. Remove from heat and remove tea bags
4. Stir in chocolate chips and honey, mixing until melted
5. Pour into mugs
6. Serve
Apple Cider Soda
Ingredients
1 quart organic apple juice
1 orange, sliced (leave peel on)
5 sticks cinnamon
1 finger length ginger, sliced (leave skin on)
2 quarts sparkling water or club soda
ice cubes
Instructions
1. Combine apple juice, orange slices, cinnamon and ginger in a medium pot and bring
to a boil
3. Remove cider from stove and cool for 10 minutes
4. Fill a tall glass with ice
5. Pour ½ cup sparkling water into glass over ice
6. Pour ¼ cup apple cider into glass
7. Serve
Iced Ginger Chai
Ingredients
2 quarts water
½ cup finely chopped fresh ginger (I leave the skin on)
10 pods cardamom
5 whole cloves
10 whole peppercorns
½ teaspoon fennel seed
¼ cup organic loose rooibos tea
Instructions
1. Place all ingredients in a pot and bring to a boil
3. Cool for 3 hours
4. Strain mixture into a 1 quart mason jar
5. Fill each glass with ice, 1 cup chai mixture, and ¼ cup Almond Milk
6. Add stevia or honey if desired
7. Serve
Sesame Noodles
Ingredients
Fixings:
1 box papadini spaghetti
1 tablespoon grapeseed oil
1 cucumber, peeled and diced
1 carrot, shredded
¼ cup cilantro, minced
Sauce:
1 cup creamy roasted almond butter
1 tablespoon toasted sesame oil
2 tablespoons ume plum vinegar
¼ cup agave nectar
¾ cup water
Instructions
1. In a large pot, bring 3 quarts (12 cups) of water to vigorous boil, then add 1
tablespoon grapeseed oil and pasta
2. Reduce to slow boil, stirring frequently and cook uncovered 7-9 minutes, until pasta
is tender
3. Drain pasta in a steel colander
4. In a one quart jar, combine almond butter, sesame oil, vinegars, agave, water and
salt; mix well
5. Place pasta, cucumber and carrots in individual bowls
6. Drizzle with sesame sauce, sprinkle with cilantro and serve
Ingredients
1 turkey (10-15 pounds)
½ cup grapeseed oil or olive oil
½ cup balsamic vinegar
10 apples, peeled, cored and sliced in half
4 sprigs rosemary
Instructions
1. Remove the gizzards (save in refrigerator for gravy)
2. Rinse bird well and pat dry with paper towels; then truss (tie legs together with
string)
3. Place turkey breast side up in a roasting pan, then put rosemary inside bird
4. Drizzle bird with oil and balsamic vinegar, then sprinkle with salt
5. Wedge apples around roasting pan to prop turkey up evenly --place 2 apple halves in
cavity of bird
6. Place roasting pan with turkey, apples, etc. in oven on lowest rack
7. Roast at 325°, 15 minutes per pound; a 15 pound turkey requires 3 hours and 45
minutes
8. If skin begins to brown too soon, cover with foil
9. To check temperature stick a meat thermometer deep into thigh; at 175° it is safely
done
10. Remove turkey from oven and allow to sit for 20 to 30 minutes before
carving
11. Serve
Ingredients
1 whole chicken (2-3 pounds)
¼ cup grapeseed oil or olive oil
4 apples, cored and sliced
4 sprigs rosemary
Instructions
1. Rinse the chicken, pat dry with a paper towel and place in a 9 x 13 inch baking dish
2. Drizzle with oil and vinegar, then sprinkle with salt
3. Arrange the apples around the chicken in the baking dish
4. Place the sprigs of rosemary under the chicken
5. Bake at 350° for 90 minutes, until browned on the outside
6. Serve
Peach Chicken
Ingredients
1 whole chicken (2-3 pounds)
¼ cup grapeseed oil
6 peaches, quartered
4 shallots, halved
6 sprigs fresh thyme
Instructions
1. Rinse off the chicken, pat dry, then place in a large baking dish
2. Rub with oil, season with salt, then scatter peaches, shallots and thyme around the
chicken
3. Roast at 400° for 60 to 90 minutes.
4. Serve with peaches and pan sauce
Chicken Salad with Almonds
Ingredients
2 cups chicken, shredded (use last night's chicken)
1 cup blanched slivered almonds, toasted
1 cup dried cranberries
3 apples, sliced and chopped
4 cups mesclun greens
½ cup olive oil
Instructions
1. Place the almonds in a pan over low heat and toast them, while you core, slice and
chop the apples
2. Remove almonds from heat when they are lightly browned
3. In a large salad bowl, toss together chicken, (warm) almonds, cranberries, chopped
apples and mesclun greens
4. Drizzle with olive oil and vinegar, toss, then sprinkle with salt
5. Serve
Ingredients
1 cup raw cashews
2 cups water
1 pinch celtic sea salt
Instructions
1. In a vitamix, combine all ingredients and blend on high speed
2. Pour mixture into an ice cream maker and process according to instructions
3. Serve
Ingredients
3 large eggs, separated
¼ cup grapeseed oil or palm shortening
6 tablespoons coconut flour
Instructions
1. In a large bowl, whip egg whites to stiff peaks, then set aside
2. In a medium bowl, whip egg yolks until pale yellow, then whip in grapeseed oil and
agave
3. Whip vanilla and lemon juice into egg yolk mixture
4. In a medium bowl combine coconut flour, baking soda and salt
5. Blend flour mixture into egg yolk mixture, then whip ingredients together until
smooth
6. Gently fold egg whites into yolk-flour mixture
7. Spoon batter into Twinkie molds until they are half full (you will get 8 Twinkies)
9. Remove from oven and allow Twinkies to cool
Ingredients
3 large eggs, separated
¼ cup grapeseed oil or palm shortening
1 cup mashed ripe bananas (about 2 bananas)
½ cup cacao powder
Instructions
1. In a vitamix, whip egg yolks, agave and salt on medium for 1-2 minutes
2. Add grapeseed oil and mashed banana and blend for another minute or two
3. Blend in cacao powder
4. In a bowl, whip egg whites to stiff peaks
5. Gently fold contents of Vitamix into bowl with egg whites
6. Grease a 8-inch springform pan and pour batter into pan
Ingredients
¼ cup cacao powder
1 tablespoon organic decaf coffee, espresso grind
½ cup honey
Instructions
1. In a food processor, combine almond flour, cacao powder, arrowroot powder,
ground coffee, salt and baking soda
3. Pulse in honey until the dough forms a ball
4. Remove dough from food processor and work in dark chocolate with your hands
10. Serve
Ingredients
¼ cup cacao powder
1 tablespoon organic decaf coffee, espresso grind
½ cup honey
Instructions
1. In a food processor, combine almond flour, cacao powder, arrowroot powder,
ground coffee, salt and baking soda
3. Pulse in honey until the dough forms a ball
4. Remove dough from food processor and work in dark chocolate with your hands
10. Serve
Ingredients
1 bunch broccoli rabe, trim off tough stems on bottom
10 garlic cloves
¼ teaspoon ground black pepper
Instructions
1. Heat oil in a large skillet
2. Add garlic to skillet and cook over medium heat until lightly browned, a few minutes
3. Add broccoli rabe to skillet, and cook until wilted
4. Sprinkle with salt and pepper
5. Transfer to a bowl and serve
Roasted Asparagus
Ingredients
1 bunch of asparagus
¼ - ½ teaspoon celtic sea salt
Instructions
1. Trim dried parts from bottom of asparagus stalks, removing ½ an inch
2. Line asparagus spears side-by-side, in a single layer, in a 9 x 13 inch baking dish
3. Drizzle with olive oil and then sprinkle with salt
4. Give the pan a few shakes to roll the asparagus a half-turn
5. Roast in an oven at 350° for 10 to 12 minutes, remove from oven when tips start to
brown
6. Cool a few minutes, then serve
Lemon Kale Chips
Ingredients
1 bunch kale (prepared and washed)
Instructions
1. Chop kale into ½ inch pieces
2. Place kale in a large bowl
3. With hands massage oil, lemon juice and salt into kale
4. Place kale on parchment lined baking sheet
5. Bake at 350° for 10-15 minutes until kale is dark green and crispy
6. Cool and serve
Carrot Kugel
Ingredients
5-6 cups chopped carrots (approximately 2lbs)
½ teaspoon ground nutmeg
½ teaspoon cinnamon
1 tablespoon orange rind
3 large eggs
¼ cup blanched almond flour
Instructions
1. Cook carrots in a steamer until soft, about 20 minutes
2. Blend carrots, agave, nutmeg, cinnamon, orange rind, eggs and almond flour until
smooth in vitamix
3. Place mixture in a greased 8 x 8 inch baking dish
4. Bake at 350° for 1 hour, until browned around the edges and done in the center
5. Serve warm out of the oven, or allow to cool, then refrigerate overnight and serve
cold
How to Roast Beets
Ingredients
3-4 medium beets
¼ cup water
Instructions
1. Wash beets, scrubbing well to remove any dirt
2. Cut beets into 4 to 6 wedges
3. Place beets and water in a 9 x 13 inch baking dish (that has a lid)
4. Cover and cook at 375° for one hour, until almost fork tender
5. Serve
Eggplant Caponata
Ingredients
1 medium eggplant, diced into ½-inch cubes (leave skin on)
½ cup cherry tomatoes, sliced in half
2 tablespoons kalamata olives, sliced in half
2-4 tablespoons olive oil
Instructions
1. In a large bowl, combine the eggplant, tomatoes, olives, olive oil and salt
2. Transfer mixture to a 9 x 13 inch baking dish
3. Bake at 350° for 35-45 minutes until eggplant is tender
4. Serve
Apricot Shake
Ingredients:
3 cups apricot, sliced
2 cups apricot nectar
2 cups low fat frozen vanilla yogurt
2-1/2 cups ice
Directions:
1 Place all items into blender and blend until smooth. Serve immediately.
2 ENJOY!
Artichoke Chicken
Ingredients:
1/2 cup artichoke hearts (in a jar)
1/2 cup sliced fresh mushrooms
1 diced tomato
2-3 garlic cloves, minced
2-3 tablespoons white wine or low-sodium broth
3 ounces skinless chicken breast, grilled or baked
Directions:
1 Sauté artichoke hearts with mushrooms, tomato, garlic and wine or broth until heated through.
2 Pour hot mixture over the cooked chicken breast. TIP: Great served with instant wild rice!
3 ENJOY!
Ingredients:
1 cup plain non-fat yogurt
2 green onions, chopped
Black pepper to taste
4 artichokes, prepared and cooked

Directions:
1 Mix together yogurt, green onions, garlic and black pepper and stir well. Refrigerate until
ready to serve.
2 Serve with cooked artichokes. Serving Size: 1 artichoke with 1/4 cup dip.
3 ENJOY!
Ingredients:
2 tablespoons hoisin sauce

1 clove garlic, crushed
1 teaspoon fresh grated ginger
4 skinless and boneless chicken breast halves
Nonfat cooking spray
1 teaspoon vegetable oil
1/2 cup onion, chopped
2 cups shredded green cabbage
2 cups shredded red cabbage
1 teaspoon sesame oil
1/2 teaspoon salt
1/2 teaspoon ground pepper
Directions:
1 Preheat broiler. In a small bowl, use a fork to whisk together hoisin sauce, garlic and ginger.
2 Brush both sides of chicken with hoisin mixture. Spray broiler pan with cooking spray then
place chicken on broiler pan and broil for 6 minutes on each side or until done and no longer
pink in the middle.
3 Heat vegetable oil in a skillet over medium-high heat. Sauté onion for 2 minutes then add red
and green cabbage and saute for 2 minutes or until cabbage starts to wilt.
4 Place cabbage in a medium bowl and add sesame oil, salt and pepper then toss to coat.
5 Serve chicken with a helping of cabbage on top.
6 ENJOY!
Ingredients:
8 two to four ounce thin fish fillets, such as flounder or sole
2 tablespoons lite soy sauce
1/4 cup fresh lime juice (about 3 limes)
4 garlic cloves, pressed or minced
1/4 cup chopped fresh basil
1 teaspoon grated fresh ginger root
3 tablespoons chopped fresh cilantro
1/2 teaspoon freshly grated lime peel
Directions:
1 Preheat the oven to 375º. Rinse the fish fillets, pat dry, and set them aside.
2 In a medium bowl, mix together the lime juice, soy sauce, garlic, basil, ginger, cilantro, and
lime peel.
3 Lay the fillets, skin side up, on a cutting board or counter and spoon 1/8 of the filling onto on
end of each fillet.
4 Roll up each fillet and place the rolls close together in a non-reactive baking dish.
5 Cover tightly with foil and bake for 20 to 25 minutes, until the fish flakes easily with a fork.
6 ENJOY!
Asian Pasta
Ingredients:
2 cups fresh snow peans
1/2 cup carrots, sliced thinly
1 cup red bell pepper, sliced thinly
1 cup sliced mushrooms
1 green onion, sliced
8 ounces whole grain pasta such as penne
1 tablespoon finely chopped or ground peanuts
Directions:
1 Cook pasta according to package directions.
2 In a non-stick skillet sprayed with cooking spray, stir-fry vegetables over medium heat until
tender-crisp.
3 Add soy sauce and pasta. Toss and heat for a few minutes. Sprinkle with peanuts.
4 ENJOY!
Asian Snow Peas
Ingredients:
1 tsp sesame oil
1/2 lb fresh snow pea pods, trimmed
1/2 cup diagonally sliced carrots
1/4 cup sliced water chestnuts
1/2 cup low-sodium chicken broth
1 tsp low-sodium soy sauce
1 tsp cornstarch
Directions:
1 Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and
carrots. Sauté 2 minutes.
2 Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or
until vegetables are crisp-tender.
3 Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture.
4 Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.
5 ENJOY!
Asian Super Slaw
Ingredients:
8 oz, green cabbage, shredded
4 oz, Napa cabbage, shredded
2 oz, raw carrot, grated
2 oz, red cabbage, shredded
1/3 cup, rice wine or white wine vinegar
1/3 cup, white sugar
1/2 tsp, ground ginger
1 Tbsp, smooth peanut butter
8 oz cooked lean beef top round
Directions:
1 Broil or grill beef until desired doneness, slice into thin slivers.
2 Mix dressing ingredients: vinegar, sugar, peanut butter, and ginger in blender of food processor
until smooth.
3 Toss dressing, vegetables, and beef strips. Chill at least 2 hours before serving.
4 ENJOY!
Asian Veggie Wraps with Ginger-Cilantro
Dipping Sauce
Ingredients:
1 garlic clove, minced
2 tablespoons brown sugar
2 tablespoons fresh ginger, grated
4 teaspoons reduced sodium soy sauce (to reduce sodium in this recipe reduce the amount of soy sauce)
5 teaspoons rice wine vinegar
2 tablespoons tomato paste
1/4 cup cilantro, chopped
Ingredients for wraps and filling:
8 rice spring roll wrappers

2 medium carrots, peeled and shredded
1 cup Napa cabbage, shredded
Small handful of fresh mint, stems removed, chopped
1 celery stalk, thinly sliced
4 scallions, diagonally sliced
1 tablespoon soy sauce
Directions:
1 Whisk all sauce ingredients in a small bowl then divide sauce into small individual dipping
bowls per person.
2 Soften spring roll wrappers according to package instructions.
3 In a medium-sized bowl, combine carrots, cabbage, mint, celery, scallions and soy sauce and
mix thoroughly.
4 Spoon equal amounts of vegetable mixture in the center of each wrapper. Fold bottom of wrap
half-way over mixture then fold the left and right sides over the folded end, overlapping.
5 Steam wraps in a vegetable steamer for about 5-7 minutes or until heated through then serve
immediately. Serving Size: 2 wraps.
6 ENJOY!
Ingredients:
1 1/2 lbs chopped fresh asparagus, washed and tough ends removed
1 cup leeks (white part only), washed and chopped
1/2 cup celery, chopped
1 small potato, peeled and cubed
3 1/2 cups low-sodium chicken broth
1/2 cup nonfat sour cream
Salt and pepper to taste (added salt not included in nutrition facts)
Directions:
1 Spray a skillet with nonfat cooking spray and heat over medium heat.
2 Add asparagus, onions, leeks, celery and potato, then cover and cook for 20 minutes or until
vegetables are softened, stirring occasionally.
3 Place vegetables in a food processor and puree until smooth.
4 In a large saucepan, bring broth to a boil then reduce heat to a simmer. Add vegetable mixture
and stir well. Stir in sour cream and mix until well incorporated.
5 Add salt and pepper to taste (optional)
6 ENJOY!
Ingredients:
1 1/4 lbs asparagus cut diagonally into 1-1/2 inch pieces
10 scallions, trimmed with some green
1 scallion, chopped and set aside
1/4 teaspoon fresh ginger, grated
1/2 cup nonfat, reduced sodium chicken broth
1 tablespoon rice wine vinegar
1 teaspoon low-sodium soy sauce
1/2 teaspoon sugar
1 teaspoon freshly ground black pepper
1 tablespoon fresh-squeezed lemon juice
Directions:
1 Steam asparagus and scallions in a steam basket over boiling water for 5 minutes or until
asparagus is crisp-tender. Remove from heat and rinse with cold water in a colander to stop
the cooking. Drain and let cool.
2 Make the vinaigrette: In a small saucepan, heat oil over medium-high heat. Add ginger and
cook until it begins to brown.
3 Add the reserved chopped scallion and cook for 15 seconds then stir in the chicken broth,
vinegar, soy sauce and sugar. Remove from heat and set aside.
4 In a large bowl, toss steamed asparagus and scallions with the vinaigrette then add ground
pepper and lemon juice then serve.
5 ENJOY!
Ingredients:
2 lbs asparagus, tough ends trimmed
2 tsp olive oil
2 Tbsp lemon juice
Directions:
1 Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5 minutes
or until bright green and tender.
2 Rinse asparagus under cold water and drain thoroughly. Combine oil and lemon juice in a
bowl.
3 Pour over asparagus. Season with pepper to taste. Serve at room temperature if desired.
4 ENJOY!
Asparagus with Sole
Ingredients:
1 lb asparagus
1 lb Sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1 teaspoon garlic powder
1/2 tsp grated lemon or lime peel
4 Tbsp lemon or lime juice, freshly squeezed
1/8 tsp Black pepper
1 Tbsp Chives, finely chopped
1 tsp mustard
Directions:
1 Cut asparagus into 3 inch lengths. Cook in 2-quart saucepan in lightly salted water for 5
minutes, drain. Set aside.
2 Season the skin side of the sole fillets with salt, garlic and lemon or lime peel. Place asparagus
spears at one end of each fillet.
3 Roll up fillets with asparagus spears inside and secure with plain round toothpicks. Place in a
2-quart oven-save casserole dish liberally sprayed with non-stick cooking spray.
4 In a small bowl combine remaining ingredients and pour over fish. Bake in a 400°F oven for
approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes.
5 ENJOY!
Ingredients:
2 large eggplants (1 1/4 lbs)
2 level Tbsp tahini
4 cloves garlic, peeled and crushed with salt
3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water
1/4 tsp salt
Dash of freshly ground black pepper
1/2 tsp olive oil
1 cup tomato, chopped
1/2 cup onion, diced
Directions:
1 Pierce the eggplants in several places with a toothpick.
2 If you are cooking indoors, wrap the whole eggplant in aluminum foil and set it over a gas grill
to cook on all sides until it collapses and begins to release a great deal of steam.
3 If you are cooking over coals, grill the eggplant until blackened, collapsed, and cooked
through.
4 Dump the eggplant into a basin of cold water; peel while it’s still hot and allow it to drain in a
colander until cool. Squeeze pulp to remove any bitter juices. Mash the eggplant to a puree.
5 In a food processor, mix the tahini with the garlic, onion, tomato, and lemon juice until the
mixture contracts.
6 Thin with the water. With the machine running, add the eggplant and the salt, pepper, and olive
oil.
7 Spread out in a shallow dish and garnish with pepper, parsley, and tomatoes.
8 ENJOY!
Ingredients:
1 large acorn squash (approximately 32 oz)
2 tsp, ground cinnamon
1 cup, crushed pineapple, drained
1 tsp, ground nutmeg
1/2 tsp, ground allspice
1/2 tsp, ground ginger
Directions:
1 Preheat oven to 350ºF. Cut the squash in half and remove the seeds. Place each half, cut side
down, in a baking dish.
2 Cover dish and bake for 45 to 60 minutes until squash is soft and tender. Meanwhile, combine
the cinnamon, pineapple, nutmeg, allspice, and ginger.
3 When squash is cooked, remove from oven. Let it cool for 10 minutes. Scoop out the pulp from
both halves and combine with the pineapple mixture.
4 Replace mixture into shells and return to the oven and bake for 7 minutes until pineapple
mixture is hot and bubbly.
5 ENJOY!
Baked Bananas
Ingredients:
1/4 cup brown sugar
1/4 cup honey
2 Tbsp water
4 bananas, peeled and halved crosswise
Directions:
1 Preheat oven to 375 F.
2 In a saucepan, heat brown sugar, honey and water over low heat for 5 minutes, until sugar
dissolves.
3 Place banana halves (8 halves) in a 9 x 12 baking pan. Pour syrup over bananas.
4 Bake for 5-10 minutes. Remove from oven, and turn bananas over. Bake 5-10 more minutes
until slightly browned. Remove from oven.
5 Serve bananas on plates and drizzle with syrup. Serving Size: 2 halves.
6 ENJOY!
Ingredients:
1 lb dried navy beans
6 cups water
1 small onion, chopped
3/4 cup low sodium ketchup
3/4 cup brown sugar
3/4 cup water
1 tsp dry mustard
2 Tbsp dark molasses
1 tsp salt
Directions:
1 Soak beans in 6 cups water overnight in large soup kettle. Cook beans in water until soft
approximately 1-1/2 hours.
2 Drain, discarding bean water. Mix together all ingredients in slow cooker. Cover and cook on
low for 10-12 hours.
3 ENJOY!
Baked Chickpeas
Ingredients:
1 can chickpeas (garbanzo beans), drained
dash salt
pepper
garlic powder
cayenne or chili pepper
Directions:
1 Preheat oven to 450Â° F
2 Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and
season to taste with salt, pepper, garlic powder, and cayenne or chili pepper. Spread on a
baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the
last few minutes to avoid burning.
3 ENJOY!
Ingredients:
Fish:
4 4-ounce Cod fillets (or any other white fish fillet)
Garlic powder to taste and paprika for color
juice of 1 lemon
2 tbsp water
Sauce:
1/2 C nonfat sour cream
1/2 C plain non-fat yogurt
2 tsp dried dill or 2 tbsp fresh dill
1/2 C diced cucumbers
1/2 C mined green onion
fresh ground black pepper to taste
Directions:
1 Preheat oven to 350 degrees. Rinse fish fillets under cold running water and place them in a
large baking dish. Sprinkle fish with garlic powder, paprika, lemon juice and water and place
in the center of the oven. Bake until done- when fish turns opaque a
2 Meanwhile, mix ingredients for sauce in a small bowl.
3 Serve fish with sauce on the side. Serves 4 (each serving: 1 fish fillet and about 1/4 cup
sauce).
4 ENJOY!
Ingredients:
1 cup rinsed lentils
3/4 cup water
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup chopped onion
1/4 teaspoon garlic powder
1/4 teaspoon oregano or thyme
1 can (16 ounces) tomatoes
2 thinly sliced carrots
1/2 cup shredded cheddar cheese
Directions:
1 Combine lentils, water, seasonings, onion, and tomatoes.
2 Place in 2 quart casserole dish. Cover tightly with lid or foil.
3 Bake at 350 degrees for 30 minutes.
4 Remove from oven and add carrots. Stir. Cover and bake 30 minutes longer.
5 Remove cover and sprinkle cheese on top.
6 Bake, uncovered 5 minutes, until cheese melts.
7 ENJOY!
Baked Pears
Ingredients:
4 pears, peeled, halved and cored
3/4 cup 100% apple juice
1/2 cup water
2 teaspoons fresh lemon juice
1 teaspoon cinnamon
1/4 teaspoon ground mace
Directions:
1 Preheat oven to 350.
2 Arrange pears in a large baking dish. Mix remaining ingredients in a bowl and pour over pears.
3 Cover and bake for 30 minutes or until tender, periodically basting while cooking.
4 Remove from oven and allow to cool.
5 Serve with a dollop of light whipped cream if desired.
6 ENJOY!
Ingredients:
8 6-inch whole wheat pita breads
Cooking Spray
Sprinkle on some or all of the following:
Lemon Pepper
Garlic Powder
Cumin
Chili Powder
Directions:
1 Preheat the oven to 400 degrees. Cut the pitas into 8 wedges.
2 Separate the two layers of each pita. Place triangles in a single layer on two cookie sheets.
Spray with cooking spray and sprinkle with desired seasonings.
3 Bake until crisp - about 9 or 10 minutes.
4 ENJOY!
Baked Rice Pudding
Ingredients:
3 egg whites
1 egg
1 1/2 cups 1% milk
1/4 cup sugar
2/3 cups cooked rice
1/3 cup dates, chopped
Pinch of nutmeg or cinnamon
Directions:
1 In a medium sized mixing bowl, combine egg whites, egg, milk, sugar and vanilla. Beat until
combined but not foamy.
2 Add cooked rice and dates and mix well.
3 Pour rice mixture into a 1 1/2 quart casserole dish. Place casserole dish in a baking pan then
place in oven.
4 Pour boiled water into baking pan around the casserole dish to a depth of about an inch.
5 Bake, uncovered at 325° for 45 minutes or until a knife inserted halfway between the edge and
the center comes out clean.
6 Serve warm or chilled with a sprinkle of nutmeg or cinnamon.
7 ENJOY!
Ingredients:
1 Spaghetti squash
Cooking spray
Directions:
1 Preheat the oven to 400°F
2 Poke holes throughout the whole spaghetti squash
3 In microwave-safe and oven-safe container, microwave spaghetti squash for 5 minutes
4 Cook in the oven with water in the bottom of the pan for 1 hour
5 Once soft to touch, cut in half and use fork to take the squash out of shell
6 ENJOY!
Ingredients:
2-1/2 lbs sweet potatoes, peeled and cut into cubes
¼ cup brown sugar
2 tbsp orange juice
1 tbsp light butter (such as Land O’ Lakes Light Whipped Butter)
1 tsp grated fresh ginger
Directions:
1 In a large covered pan, boil potatoes until tender, about 20 minutes. Drain and transfer to a
large baking dish sprayed with cooking spray.
2 In a small saucepan, combine brown sugar, orange juice, light butter and ginger. Cook until
butter melts; stir well and pour over sweet potatoes.
3 Bake at 375, uncovered for about 35 minutes until potatoes are tender and caramelized, stirring
once.
4 ENJOY!
Baked Veggie Dip
Ingredients:
1 can (8.5 oz) artichoke hearts packed in water, drained
1 10 ounce package frozen, chopped spinach, thawed and drained
1 cup chopped mushrooms or 1 cup shredded carrots
Salt and pepper to taste
8 ounces fat-free cream cheese
½ cup fat free Greek yogurt
1 cup grated parmesan cheese
Directions:
1 Preheat oven to 375. Mix all ingredients, reserving ¼ cup parmesan.
2 Spoon into a 2 quart baking dish and sprinkle with remaining parmesan.
3 Bake 35 minutes or until lightly browned. Serve hot with toasted baguettes or 100% whole
wheat crackers.
4 ENJOY!
Ingredients:
1 pound asparagus, bottoms trimmed
Cooking Spray
2 tablespoons balsamic vinegar
1 tablespoon shallot, minced
Directions:
1 Preheat an outdoor grill for high heat. Lightly coat the asparagus with cooking spray.
2 Grill over high heat for 2 to 3 minutes, or to desired tenderness.
3 In a small bowl, whisk together oil, balsamic vinegar and shallots.
4 Arrange asparagus on a platter and drizzle vinaigrette over spears.
5 ENJOY!
Ingredients:
1 pound asparagus, bottoms trimmed
Cooking Spray
1 tablespoon shallot, minced
Directions:
1 Preheat an outdoor grill for high heat. Lightly coat the asparagus with cooking spray.
2 Grill over high heat for 2 to 3 minutes, or to desired tenderness.
3 In a small bowl, whisk together oil, balsamic vinegar and shallots.
4 Arrange asparagus on a platter and drizzle vinaigrette over spears.
5 ENJOY!
Carrot and Raisin Quinoa
Ingredients:
1 cup uncooked quinoa
1 1/3 cups fresh mushrooms, sliced
1/2 cup green onions, chopped
Lowfat cooking spray
2 3/4 cups water
1 1/2 teaspoons chicken-flavored bouillon granules
1 teaspoon grated lemon rind
1/2 teaspoon dried thyme
1 cup shredded carrot
2 tablespoons raisins, chopped
Directions:
1 Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
2 Sauté mushrooms and green onions in a large nonstick skillet coated with cooking spray over
medium-high heat for 5 minutes or until tender. Set aside.
3 Bring 2 3/4 cups water, bouillon cubes, lemon rind and thyme to a boil in a large saucepan.
Add quinoa and carrot. Cook 10 to 15 minutes or until water is absorbed.
4 Stir in raisins and mushroom mixture. Serving Size: 1/2 cup.
5 ENJOY!
Savory Carrot Soup
Ingredients:
7 cups low-sodium vegetable broth
1 cup leeks, white parts only, sliced
1 tablespoon grated ginger root
1 cup white wine
1 pound carrots, peeled and chopped
1/2 teapsoon curry powder
1/2 teaspon corriander
Mint sprigs for garnish
Directions:
1 Heat 1/2 cup of the stock in a large pot. Cook leeks, ginger and garlic until tender.
2 Add remaining broth, wine and carrots. Bring to boil, reduce heat and simmer for about 40
minutes or until carrots are tender.
3 Puree batches in a blender. Stir in spices and garnish with a mint sprig.
4 ENJOY!
Chapatis Flatbread
Ingredients:
2 cups whole wheat flour
2/3 cup warm water
2 teaspoons vegetable oil
Pinch of salt
Directions:
1 Place the flour in a large mixing bowl. Add water, oil, and salt. Mix with fork and then with
hands. Keep mixing until you can make a ball.
2 Knead the dough for about 10 minutes. Let rest for 30 minutes in the bowl, covered with a
damp cloth.
3 Roll the ball into a 12-inch log and cut into 6 chunks.
4 Roll each chunk into a very thin pancake, about 7-inches in diameter. Don't worry about making
the dough into a perfect circle-just try to get it as thin as you can.
5 Heat a cast iron skillet (lightly greased) on medium-high heat. Place one chapati in the skillet
and cook for 30 seconds.
6 Use a spatula to lift bread. When chapati gets brown spots and bubbles, flip it over and cook
for another 30 seconds.
7 Wrap the cooked chapati in a cloth napkin while cooking the rest.
8 ENJOY!
1 large chayote squash, peel, pitted and halved lengthwise
2 cups, pineapple, diced
4 poblano peppers, roasted and peeled
1 Tbsp, Dijon mustard
1 Tbsp, olive oil
Directions:
1 In a small saucepan, simmer pineapple juice over low heat, until reduced to 2 tablespoons. Let
cool to room temperature.
2 Sauté chayote just until crisp, about 1 to 2 minutes. Thinly slice cucumber and the chili. Toss
with pineapple.
3 Toss with pineapple. Whisk the remaining ingredients with the pineapple juice, and pour over
vegetables, mix well.
4 Serve immediately or refrigerate, covered up to 4 hours.
5 ENJOY!
Chayote Squash Soup with Cilantro Sour
Cream
Ingredients:
1 large onion, chopped
1 Tbsp, fresh ginger, minced
4 Tbsp flour
1 medium yellow pepper, sliced
3 large chayote squash, peeled, pitted, sliced
6 cups vegetable broth, divided
1/2 cup water
Cilantro, coarsley chopped (for garnish)
Cilantro Sour Cream:

1/3 cup fat free sour cream
1 Tbsp finely chopped cilantro
1/3 cup skim milk
Directions:
1 Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and
garlic until tender; about 5 minutes.
2 Stir in flour and ginger and cook over medium heat 2 minutes, stirring constantly.
3 Add squash, pepper, and 2 cups broth to saucepan; heat to boiling. Reduce heat to simmer until
squash is tender, 15 to 20 minutes.
4 Process mixture in food processor or blender until smooth; return to saucepan.
5 Add remaining broth and water continuing to heat; serving warm or cool to serve chilled.
Drizzle with Cilantro Sour Cream and sprinkle of cilantro.
6 ENJOY!
Ingredients:
2 cups all purpose flour
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp dried basil
1/4 tsp dried oregano
2 tbsp chilled stick butter, cut into small pieces
3/4 cup shredded parmesan cheese
3/4 cup non-fat milk
Directions:
1 Combine flour, baking powder, salt, and dried herbs in a bowl; cut in butter with a pastry
blender or 2 knives until mixture resembles coarse meal.
2 Add cheese; mix well. Add milk, stirring just until dry ingredients are moistened.
3 Turn dough out onto a floured surface, and knead 4 or 5 times. Roll dough to 1/2-inch thickness
and cut with a biscuit cutter.
4 Place biscuits 1 inch apart on a baking sheet coated with cooking spray. Bake at 425° for 15
minutes or until lightly browned.
5 Yield = about 18 biscuits. 1 biscuit = one serving.
6 ENJOY!
Cheesy Bean Quiche
Ingredients:
Nonstick cooking spray
3/4 cup flour
1-1/2 cups shredded low fat cheddar cheese
1-1/ tsp baking powder
1/2 tsp salt
1/3 cup skim milk
1/4 cup egg substitute, slightly beaten
1 16oz can garbanzo beans, rinsed and drained
1 16oz can kidney beans, rinsed and drained
8 oz can no added salt tomato sauce
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
2 tsp chili powder
1/2 tsp oregano
1/2 tsp ground cumin
1/4 tsp garlic powder
Directions:
1 Heat oven to 375°F. Spray a pie plate with cooking spray. Mix flour, ½ cup of cheese, baking
powder, and salt in a medium bowl.
2 Stir in milk and egg substitute until blended. Spread over bottom and up side of pie plate. Mix
½ cup of cheese with the remaining ingredients; spoon into pie plate.
3 Bake uncovered about 25 minutes or until edge is puffy and light brown. Remove from oven;
sprinkle with remaining ½ cup cheese. Let stand 10 minutes before cutting and serving.
4 ENJOY!
Cherry Pepper Salad
Ingredients:
1-1/4 cup fresh sweet cherries, pitted
1 cup thinly sliced sweet yellow peppers
1 cup thinly sliced sweet green peppers
1/4 cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
1/2 Tbsp olive oil
2 tsp sugar
1 Tbsp pickled ginger strips (optional)
4 cups mixed greens
Directions:
1 Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed
greens.
2 ENJOY!
Ingredients:
3 cans chick peas, drained and rinsed
2 tbsp olive oil
4 garlic cloves, crushed using garlic press
2 onions, chopped
1 red pepper, seeded and chopped
1 yellow pepper, seeded and chopped
6 carrots, chopped
8 cups water
3 Tbsp sugar
1/2 tsp. garlic powder
1/2 tsp. ground coriander
4 tsp. cumin
1/4 tsp. paprika
1/4 tsp. red pepper flakes
1 tsp. lemon juice
Kosher salt and pepper to taste
Directions:
1 Preheat oven to 450. Place chick peas on cookie sheet sprayed with nonstick cooking spray.
Mist olive oil onto chick peas and season them with coriander and 1 tsp. cumin.
2 Cook for 12 minutes and set aside. Add 1 tbsp olive oil to soup pot.
3 Over medium heat, saute garlic and onions for few minutes. Then add other vegetables, chick
peas, seasonings and water and cover to bring to boil. Remove cover and simmer for 20
minutes. Remove from burner when done.
4 After cooling, scoop vegetables and beans into food processor and mix using the chopped
blade. Return to soup and stir.
5 Season to taste with salt, pepper, additional cumin, additional tablespoon olive oil and serve.
6 Yield: 12 cups. Serving Size: 1 cup.
7 ENJOY!
Ingredients:
2 cups fresh broccoli florets
1 tbsp olive oil
1 tablespoon minced garlic
1 cup chopped tomatoes
3 tablespoons nutritional yeast
4-4oz boneless chicken breasts, cooked and chopped
salt to taste
ground black pepper to taste
1 box Whole wheat pasta
Directions:
1 Blanch broccoli florets in a medium size saucepan, remove with slotted spoon. In same pan
saute the minced garlic in the olive oil for 2 minutes. Add the chopped tomatoes and set aside.
2 In a large bowl toss blanched broccoli, cooked chicken, and garlic/tomato mixture. Add
nutritional yeast, salt, and ground black pepper and mix well.
3 Cook pasta according to package directions, serve over pasta.
4 ENJOY!
1 teaspoon ground thyme
2 minced garlic cloves
2 cups water or low-sodium chicken broth
3/4 cup diced tomatoes
1 cup chicken, cooked, skinned and cubed
1/2 cup brown rice, cooked
1 cup chopped kale (about one large leaf)
Directions:
1 Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about
5-8 minutes.
2 Add thyme and garlic. Saute for one more minute.
3 Add water or broth, tomatoes, cooked rice, chicken and kale. Simmer for 5-10 minutes.
4 ENJOY!
Ingredients:
4 sliced red potatoes
6 sliced carrots
1 large quartered onion
1 raw chicken - cleaned and cut into pieces, skin removed
1/2 cup water
1 teaspoon thyme
1 teaspoon chopped garlic
1/4 teaspoon pepper
Directions:
1 Preheat oven to 400 degrees. Place potatoes, carrots and onions in a large roasting pan.
2 Put chicken pieces on top of the vegetables.
3 Mix water, thyme and pepper. Pour over chicken and vegetables.
4 Spoon juices over chicken once or twice during cooking.
5 ENJOY!
Chicken Cacciatore
Ingredients:
4 boneless, skinless chicken breasts, sliced into pieces
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoon white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 can (14 ounces) stewed tomatoes, drained
1 teaspoon tomato paste
Directions:
1 Preheat the oven to 350°F.
2 Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and
bell peppers, and cook, stirring frequently, for 5 minutes. Add the wine, garlic, basil and
oregano, and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil
and allow to simmer for 15 minutes.
3 Heat another large skillet coated with olive oil cooking spray over medium heat. Add the
chicken and sauté for 3 minutes, or until lightly browned on both sides. Place the browned
chicken in a 13" X 9" baking dish and cover with the tomato sauce.
4 Bake for 1 hour, or until cooked through.
5 ENJOY!
Chayote Squash Soup with Cilantro Sour
Cream
Ingredients:
1 Tbsp, fresh ginger, minced
4 Tbsp flour
1 medium yellow pepper, sliced
3 large chayote squash, peeled, pitted, sliced
6 cups vegetable broth, divided
1/2 cup water
Cilantro, coarsley chopped (for garnish)
Cilantro Sour Cream:

1/3 cup fat free sour cream
1 Tbsp finely chopped cilantro
1/3 cup skim milk
Directions:
1 Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and
garlic until tender; about 5 minutes.
2 Stir in flour and ginger and cook over medium heat 2 minutes, stirring constantly.
3 Add squash, pepper, and 2 cups broth to saucepan; heat to boiling. Reduce heat to simmer until
squash is tender, 15 to 20 minutes.
4 Process mixture in food processor or blender until smooth; return to saucepan.
5 Add remaining broth and water continuing to heat; serving warm or cool to serve chilled.
Drizzle with Cilantro Sour Cream and sprinkle of cilantro.
6 ENJOY!
Ingredients:
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp dried basil
1/4 tsp dried oregano
2 tbsp chilled stick butter, cut into small pieces
3/4 cup shredded parmesan cheese
Directions:
1 Combine flour, baking powder, salt, and dried herbs in a bowl; cut in butter with a pastry
blender or 2 knives until mixture resembles coarse meal.
2 Add cheese; mix well. Add milk, stirring just until dry ingredients are moistened.
3 Turn dough out onto a floured surface, and knead 4 or 5 times. Roll dough to 1/2-inch thickness
and cut with a biscuit cutter.
4 Place biscuits 1 inch apart on a baking sheet coated with cooking spray. Bake at 425° for 15
minutes or until lightly browned.
5 Yield = about 18 biscuits. 1 biscuit = one serving.
6 ENJOY!
Cheesy Bean Quiche
Ingredients:
Nonstick cooking spray
3/4 cup flour
1-1/2 cups shredded low fat cheddar cheese
1-1/ tsp baking powder
1/2 tsp salt
1/3 cup skim milk
1/4 cup egg substitute, slightly beaten
1 16oz can garbanzo beans, rinsed and drained
1 16oz can kidney beans, rinsed and drained
8 oz can no added salt tomato sauce
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
2 tsp chili powder
1/2 tsp oregano
Directions:
1 Heat oven to 375°F. Spray a pie plate with cooking spray. Mix flour, ½ cup of cheese, baking
powder, and salt in a medium bowl.
2 Stir in milk and egg substitute until blended. Spread over bottom and up side of pie plate. Mix
½ cup of cheese with the remaining ingredients; spoon into pie plate.
3 Bake uncovered about 25 minutes or until edge is puffy and light brown. Remove from oven;
sprinkle with remaining ½ cup cheese. Let stand 10 minutes before cutting and serving.
4 ENJOY!
Cherry Pepper Salad
Ingredients:
1-1/4 cup fresh sweet cherries, pitted
1 cup thinly sliced sweet yellow peppers
1 cup thinly sliced sweet green peppers
1/4 cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
1/2 Tbsp olive oil
2 tsp sugar
1 Tbsp pickled ginger strips (optional)
4 cups mixed greens
Directions:
1 Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed
greens.
2 ENJOY!
Ingredients:
3 cans chick peas, drained and rinsed
2 tbsp olive oil
4 garlic cloves, crushed using garlic press
2 onions, chopped
1 red pepper, seeded and chopped
1 yellow pepper, seeded and chopped
6 carrots, chopped
8 cups water
3 Tbsp sugar
1/2 tsp. garlic powder
1/2 tsp. ground coriander
4 tsp. cumin
1/4 tsp. paprika
1/4 tsp. red pepper flakes
1 tsp. lemon juice
Kosher salt and pepper to taste
Directions:
1 Preheat oven to 450. Place chick peas on cookie sheet sprayed with nonstick cooking spray.
Mist olive oil onto chick peas and season them with coriander and 1 tsp. cumin.
2 Cook for 12 minutes and set aside. Add 1 tbsp olive oil to soup pot.
3 Over medium heat, saute garlic and onions for few minutes. Then add other vegetables, chick
peas, seasonings and water and cover to bring to boil. Remove cover and simmer for 20
minutes. Remove from burner when done.
4 After cooling, scoop vegetables and beans into food processor and mix using the chopped
blade. Return to soup and stir.
5 Season to taste with salt, pepper, additional cumin, additional tablespoon olive oil and serve.
6 Yield: 12 cups. Serving Size: 1 cup.
7 ENJOY!
Ingredients:
2 cups fresh broccoli florets
1 tbsp olive oil
1 tablespoon minced garlic
1 cup chopped tomatoes
3 tablespoons nutritional yeast
4-4oz boneless chicken breasts, cooked and chopped
salt to taste
ground black pepper to taste
1 box Whole wheat pasta
Directions:
1 Blanch broccoli florets in a medium size saucepan, remove with slotted spoon. In same pan
saute the minced garlic in the olive oil for 2 minutes. Add the chopped tomatoes and set aside.
2 In a large bowl toss blanched broccoli, cooked chicken, and garlic/tomato mixture. Add
nutritional yeast, salt, and ground black pepper and mix well.
3 Cook pasta according to package directions, serve over pasta.
4 ENJOY!
Ingredients:
2 teaspoons canola oil
1/2 cup chopped onion
1/2 cup chopped carrot
1 teaspoon ground thyme
2 minced garlic cloves
2 cups water or low-sodium chicken broth
3/4 cup diced tomatoes
1 cup chicken, cooked, skinned and cubed
1/2 cup brown rice, cooked
1 cup chopped kale (about one large leaf)
Directions:
1 Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about
5-8 minutes.
2 Add thyme and garlic. Saute for one more minute.
3 Add water or broth, tomatoes, cooked rice, chicken and kale. Simmer for 5-10 minutes.
4 ENJOY!
Ingredients:
4 sliced red potatoes
6 sliced carrots
1 large quartered onion
1 raw chicken - cleaned and cut into pieces, skin removed
1/2 cup water
1 teaspoon thyme
1 teaspoon chopped garlic
1/4 teaspoon pepper
Directions:
1 Preheat oven to 400 degrees. Place potatoes, carrots and onions in a large roasting pan.
2 Put chicken pieces on top of the vegetables.
3 Mix water, thyme and pepper. Pour over chicken and vegetables.
4 Spoon juices over chicken once or twice during cooking.
5 ENJOY!
Chicken Cacciatore
Ingredients:
1 tablespoon white wine
Directions:
oregano, and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil
5 ENJOY!
Chicken Cacciatore
Ingredients:
1 tablespoons white wine
Directions:
oregano and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil
5 ENJOY!
Ingredients:
1 large head of romaine lettuce, torn
2 cups chopped, cooked, skinless chicken breast
1 cup fat-free or low fat croutons
1/4 cup thinly sliced red onions
1/4 cup freshly grated parmesan cheese
.
Dressing:
1/3 cup plain non-fat yogurt, drained (or fat-free mayonnaise)
2 tbsp fresh lemon juice
1 tsp olive oil
1 tsp white wine vinegar
1 tsp Dijon mustard
1 tsp anchovy paste (optional)
1 tsp Worcestershire sauce
1 garlic clove, crushed
Directions:
1 Arrange torn Romaine lettuce in a big serving bowl. Top with chicken, croutons, onions and
sprinkle with cheese.
2 Whisk dressing ingredients together and drizzle over salad. Gently toss until combined.
3 ENJO
Ingredients:
1 lb, roasted chicken breast
1 medium-size bunch spinach
2 medium-size pink or white grapefruit
2 medium-size red delicious apples
3/4 lb, seedless green grapes
1/3 cup bottled fat-free Dijon salad dressing
Directions:
1 Remove and discard skin from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely
packed spinach leaves; set remaining leaves aside.
2 Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks.
3 In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; toss to coat.
4 To serve, arrange remaining spinach leaves on platter; spoon chicken salad over spinach
leaves.
5 ENJOY!
Ingredients:
1-1/2 lbs. boneless, skinless chicken breast halves
1 can (14 1/2 oz) chicken broth
1-1/2 cups uncooked orzo pasta
3/4 teaspoon Italian seasoning
1/2 teaspoon lemon pepper
1/3 cup crumbled Gorgonzola cheese
Directions:
1 Remove fat from chicken and cut chicken into half inch strips.
2 Spray a 10-inch skillet with cooking spray and heat over medium-high heat.
3 Cook chicken in skillet until browned or about 2 minutes. Remove chicken and set aside.
4 Spray skillet with cooking spray and cook onion over medium-high heat until tender, stirring
often (about 4 minutes).
5 Stir in broth, pasta, seasoning, lemon pepper and chicken. Heat to boiling then reduce heat to
low. Simmer uncovered for 11 minutes, stirring occasionally until pasta is just tender. Remove
from heat.
6 Stir in Gorgonzola cheese and serve.
7 ENJOY!
Ingredients:
1-1/2 cup seedless grapes, halved
1 cup diced cooked chicken
1/4 cup low-fat yogurt
1 Tbsp green onion, minced
1 tsp dijon-style mustard
6–8 oz (16 to 18) jumbo shell macaroni cooked and drained
Lettuce leaves
Bottled low-calorie dressing
Directions:
1 Combine grapes, chicken, yogurt, celery, green onion, mustard, salt and pepper; mix well.
2 Stuff mixture into cooked shells. Serve on lettuce leaves with dressing.
3 ENJOY!
Ingredients:
4 boneless skinless chicken breasts (about 4 ounces each)
4 fresh mushrooms
1 red onion, cut into quarters
1 orange, peeled and quartered
4 cherry tomatoes
1 cup orange or apple juice
1 teaspoon sesame or olive oil
Red pepper flakes and garlic to taste
Directions:
1 Cut each chicken breast into 4 pieces. Alternate chicken, mushrooms, onion quarters, orange
quarters and cherry tomatoes onto 4 skewers.
2 Place skewers in a shallow pan. Combine balsamic vinegar, lite soy sauce, orange juice and
oil in a bowl and stir well.
3 Season with red pepper flakes and garlic to taste. Spoon over kabobs and marinate in the
refrigerator for about 1 hour.
4 Grill (or broil) about 15 minutes on each side or until chicken is cooked through.
5 ENJOY!
Chicken Niçoise
Ingredients:
4 boneless and skinless chicken thighs or breasts
1 1/4 cups nonfat chicken broth
3 cloves garlic, chopped
1/2 cup small white onions
1 tablespoon Italian seasoning
2 medium green bell peppers, seeded and sliced
6 Kalamata olives, pitted and chopped
Directions:
1 Remove extra fat from chicken. Bring 1/4 cup of the broth in a large skillet to a boil then add
chicken and cook until browned on each side. Remove chicken and set aside.
2 Add garlic, onions, seasoning, bell peppers, olives and remaining broth to skillet and bring to a
boil and cook for 5 minutes.
3 Add chicken then reduce heat to medium. Cook for 15 minutes or until chicken is no longer
pink in the center of the thickest cut of the meat.
4 ENJOY!
Chicken Noodle Soup
Ingredients:
3 pounds chicken pieces
1/2 teaspoon salt
1/4 teaspoon black pepper
1 chopped broccoli
1 cup washed and chopped celery
3 large scrubbed, thinly sliced carrots
4 cups dry noodles, dry (try whole wheat!)
1 teaspoon thyme or sage (optional)
Directions:
1 Place chicken pieces in large kettle. Cover completely with water. Cover, bring to boil, reduce
heat, and simmer 2-3 hours.
2 Remove cooked chicken pieces from broth with tongs or slotted spoon. Cool 10-15 minutes
before separating bones and skin from meat. Break meat into bite-size pieces. Remove any
bones or skin from broth.
3 Remove fat from broth by skimming with spoon, adding and removing ice cubes, or blotting top
of broth with paper towels.
4 Put chicken meat, seasonings and vegetables into stock.
5 Bring broth to a boil, cover, reduce heat and cook about 15-20 minutes on medium heat until
sliced carrots are crispy-tender.
6 Add noodles and boil uncovered for about 6-7 minutes, stirring occasionally to break up any
noodles that might stick together.
7 Refrigerate or freeze leftovers within 2 hours of cooking. If refrigerated, use within 2 days.
When reheating, bring to a boil.
8 ENJOY!
Ingredients:
12 ounces skinless and boneless chicken breasts
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, crushed
1 tablespoon ground black pepper
Directions:
1 Preheat oven to 450º. Cut chicken into 1 inch chunks.
2 In a small bowl, using a fork, combine egg, honey and mustard.
3 In a medium sized bowl, add the crushed cornflakes and toss with the pepper.
4 Dip chicken pieces in egg mixture then roll in cornflakes until covered.
5 Place chicken on an ungreased baking sheet and bake for 15 minutes or until cooked through
and no longer pink in the center.
6 ENJOY!
Chicken Parmigiana
Ingredients:
1 egg, slightly beaten
1/4 cup soft breadcrumbs
1 tablespoon grated parmesan
1 pound chicken breasts, pounded thin and cut into 6 pieces
8-ounce can no salt added tomato sauce
2 ounces shredded reduced-fat mozzarella
Directions:
1 Preheat oven to 350. Whisk egg and pepper in a bowl. Combine breadcrumbs and parmesan is
a shallow dish.
2 Dip chicken breasts into egg and dredge in breadcrumb mixture.
3 Cook in a large skillet coated with cooking spray over medium heat until lightly browned on
each side.
4 Transfer to a shallow baking dish. Pour tomato sauce over chicken. Bake for about 15 minutes.
Top with cheese and bake an additional 5 minutes.
5 ENJOY!
Ingredients:
4 C Romaine lettuce, chopped
2 C cooked brown rice (use instant to save time)
2 C cooked chicken breast, chopped (about 9 oz cooked/8 oz raw)
1 tomato, diced
1 green pepper, diced
1/2 cucumber, chopped
2 tbsp chopped fresh Italian parsely
Juice of 1 lemon
3 tbsp light Italian dressing
Black pepper to taste
Directions:
1 Toss all ingredients together in a large bowl. Season with black pepper and enjoy.
2 Yield: about 8 cups. Serving Size: 2 cups.
3 *Optional add-ins: chopped jicama, red, yellow or orange bell peppers, mandarin oranges or
dried cranberries.
4 ENJOY!
Chicken Salad
Ingredients:
8 oz cooked chicken breast, cut into chunks
1 cup shredded carrots
1 cup chopped red bell pepper
1 cup roasted or frozen corn (thawed)
½ teaspoon black pepper
2 tbsp plain yogurt
2 tbsp low-fat mayo
Directions:
1 Combine all ingredients and mix well.
2 Serve in a lettuce leaf, whole wheat pita, whole grain tortilla or whole grain bread.
3 Top with lettuce, spinach and tomatoes.
4 ENJOY!
Chicken Salad
Ingredients:
8 oz cooked chicken breast, cut into chunks
1 cup chopped red bell pepper
1 cup roasted or frozen corn (thawed)
½ teaspoon black pepper
2 tbsp plain yogurt
2 tbsp low-fat mayo
Directions:
1 Combine all ingredients and mix well.
2 Serve in a lettuce leaf, whole wheat pita, whole grain tortilla or whole grain bread.
3 Top with lettuce, spinach and tomatoes.
4 ENJOY!
Chicken Stew
Ingredients:
1 Tablespoon olive oil
1 medium chopped onion
1 green bell pepper, chopped
1 teaspoon crushed garlic
2 cups low sodium chicken broth
2 cups cooked, diced and boned chicken or turkey
2 cups stewed tomatoes
2 cups lima beans, canned or cooked
2 cups whole kernel corn, canned or cooked
Directions:
1 Heat oil in a large pan. Add onion and pepper and cook in oil until tender.
2 Add all remaining ingredients. Bring to a simmer.
3 Serving Size: 1 cup.
4 ENJOY!
Ingredients:
8 ounces chicken breast
4 cups water
1/2 cup non fat milk
1/2 cup salsa verde
1/2 small onion, grated
1/2 (10.75 ounce) can of condensed lower fat cream of mushroom soup (such as Campbell's Healthy Request)
2 small corn tortillas, cut into wedges
1 cup shredded reduced fat mozzarella cheese
1 small red bell pepper, chopped
1 fresh mild green chile, seeded and chopped
Directions:
1 Preheat oven to 300 F. Combine chicken and water in a saucepan; cover and bring to a boil.
Reduce heat, simmer for 20 minutes or until done. Drain and shred.
2 Combine milk, salsa, onion, red bell pepper and chile; mix well.
3 Layer half each of tortillas, chicken, soup mixture and cheet is a 1 1/2 quart casserole dish.
4 Repeat layers with remaining tortillas, chicken, soup and cheese. Cook for 1 hour or until
heated through.
5 ENJOY!
Ingredients:
1 teaspoon olive oil
1 cup chopped onion
1 cup chopped green pepper
1 cup chopped red pepper
6 ounces shredded cooked chicken breast (2 breasts)
1 cup frozen whole-kernel corn
1 chopped seeded jalapeño pepper
1 teaspoon ground cumin
1/2 teaspoon chili powder
2 (32 oz) containers no-salt-added chicken broth
2 (14.5-ounce) cans diced peeled tomatoes, undrained
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
Directions:
1 Heat oil in a large pot over medium-high heat. Add onion, peppers and garlic; saute 2 minutes.
Stir in chicken and next 6 ingredients; bring to a boil. Reduce heat, and simmer 1 hour. Ladle
soup into bowls; top with tortilla chips.
2 ENJOY!
Ingredients:
1 cup chopped onion
2 cups shredded cooked chicken breast (about 8 ounces)
1/4 cup dry white wine
1 chopped seeded jalapeño pepper
1 teaspoon low sodium Worcestershire sauce
2 (14 1/4-ounce) cans no-salt-added chicken broth
2 tbsp nutritional yeast
1 1/4 cups crushed baked tortilla chips (about 16)
Directions:
1 Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in
chicken and next 10 ingredients (chicken through nutritional yeast); bring to a boil. Reduce
heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips.
2 ENJOY!
Ingredients:
4 cups chicken broth
1/2 teaspoon each crushed basil, oregano and marjoram
1 clove garlic
1/4 teaspoon pepper
2 cups assorted vegetables, chopped or 1-10 oz. package frozen vegetables
2 cups cooked chicken, skinned and cubed
1-15 oz. can tomatoes, crushed or chopped
Directions:
1 In a large saucepan, mix chicken broth, onion, herbs, garlic and pepper. Stir in vegetables.
2 Bring to a boil. Reduce heat, cover and simmer for 6-8 minutes or until vegetables are crisp-
tender. Stir in chicken and undrained tomatoes. Heat thoroughly.
3 *Lower sodium by using low-sodium broth and no salt added tomatoes.*
4 ENJOY!
Ingredients:
4 medium-sized quinces, approximately 2 lbs
1 cup apple juice
1 cup water
2 Tbsp light brown sugar
1/2 cup flour
1/2 tsp salt
3 lbs chicken breast
1 Tbsp olive oil
2 tsp ground coriander
1/8 tsp white pepper
Directions:
1 Quarter, peel, and core quinces. In a saucepan, combine quince slices, apple juice, and water.
Bring to a simmer. Add brown sugar, and continue to simmer uncovered until liquid reduces to
1 cup (5 to 10 minutes).
2 Mix flour and salt, and dredge chicken. Pour oil into a large skillet, and lightly brown the
chicken. Sprinkle chicken with coriander and pepper. Transfer to large baking dish.
3 Pour quince liquid over chicken. Add quinces, and cover. Bake for 15 minutes. Baste
thoroughly. Continue to cook 15 minutes longer, basting chicken and quinces frequently until
glazed.
4 ENJOY!
Ingredients:
1 cup coarsely chopped onion
1 1/2 Tbsp fresh ginger, chopped or grated
1 tsp olive oil
1 1/2 tsp red curry powder
1 19 oz can chickpeas, rinsed and drained
1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach
1/2 cup water
1/4 tsp salt (optional)
Directions:
1 Combine onion and ginger in food processor and pulse until minced.
2 Heat oil in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes.
Add chickpeas and tomatoes; simmer for 2 minutes.
3 Stir in spinach, water and salt. Cook another minute or until spinach wilts.
4 ENJOY!
Chickpea Dip
Ingredients:
3 cloves garlic
1/4 cup plain low-fat yogurt
1 Tbsp fresh lemon juice
1 tsp olive oil
1/4 tsp salt
1/4 tsp paprika
1/8 tsp pepper
1 (19 oz) can chickpeas, drained
Directions:
1 Put all ingredients into a food processor and blend until smooth. Serve at room temperature.
2 ENJOY!
Ingredients:
3 cups cooked chickpeas, or canned chickpeas, drained
1/2 cup chopped celery
1/4 cup low fat mayo
salt and pepper to taste
Directions:
1 Pulse all ingredients in a food processor until the consistency of chicken salad.
2 ENJOY!
Chickpea Stew
Ingredients:
Cooking spray
1 medium-sized green bell pepper, seeded and chopped
1 1/2 teaspoons ground cumin
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
2 cups low-sodium and low-fat vegetable broth
1 1/2 cups water
1 10-ounce package frozen corn
1 tablespoon fresh oregano, chopped
1 15-ounce can chickpeas (also labeled as garbanzo beans)
1 cup tomatoes, coarsely chopped
2 tablespoons green onions, sliced (optional)
Directions:
1 Spray a large saucepan with lowfat cooking spray then raise heat to medium-high.
2 Add onion, bell pepper, garlic and stirfry until onion is tender. Stir in cumin, paprika, and
cayenne pepper and cook for 1 minute.
3 Stir in broth, water, corn and oregano then raise heat to bring to a boil then reduce heat to
medium-low. Cover and simmer for 7 minutes.
4 Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for 3-4 minutes.
5 Serve stew with a sprinkle of green onions.
6 ENJOY!
Ingredients:
1 large onion, peeled and finely chopped
2 cloves garlic, pressed or minced
2 teaspoons olive oil
2 cups precooked chickpeas or one 15 ounce can garbanzo beans, drained and rinsed
2 tablespoons fresh dill weed, finely chopped
1/2 pound fresh spinach, cleaned and chopped or torn into bite-size pieces
Directions:
1 Using a large frying pan, sauté onion and garlic in oil over medium heat for 2 minutes.
2 Add chickpeas and dill. Stir-fry for 5 minutes.
3 Add the spinach, a little at a time. Drizzle lemon juice over all ingredients and cover with lid.
4 Cook 5 minutes or until the spinach shrinks. Stir to combine. Serve hot.
5 ENJOY!
Ingredients:
1/2 teaspoon grated lime peel
2 tablespoons fresh-squeezed lime juice
2 teaspoons vegetable oil
2 teaspoons honey
4 flour tortillas (8" diameter)
Chile powder, to taste
Directions:
1 Heat oven to 350º. Spray a large cookie sheet with nonfat cooking spray.
2 In a medium sized bowl, combine lime peel, lime juice, chile pepper, oil, honey and stir
thoroughly.
3 Using a pastry brush, brush tortillas with the lime mixture.
4 Using a sharp knife or pizza cutter, cut tortillas into 12 wedges. Place wedges on a single layer
on cookie sheet and sprinkle with chile powder to desired amount.
5 Bake for 8-10 minutes or until golden brown. Store in an airtight container at room
temperature.
6 ENJOY!
Chili Bean Dip
Ingredients:
1 can (16 ounce) pinto beans or 2 cups cooked, dried beans
2 Tablespoons chopped red onion
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 cup shredded cheese
Directions:
1 Mash beans in a bowl. Add onion, chili powder, garlic and shredded cheese.
2 Serve warm or cold with raw vegetables or tortilla chips. Serving Size: 2 tablespoons.
3 ENJOY!
Chili Popcorn
Ingredients:
4 cups popped corn
2 teaspoons light trans free melted margarine
1 teaspoon chili powder
Dash garlic powder
Directions:
1 Mix popcorn and margarine in a bowl.
2 Mix seasonings thoroughly and sprinkle over popcorn. Mix well. Serving Size: 1 cup.
3 ENJOY!
Chilled Melon Soup
Ingredients:
1 large cantaloupe, cut into small cubes (about 4 cups)
2 tablespoons honey
Juice of 3 limes
Pinch of ground cardamom
1/4 cup fresh mint, chopped
Sliced strawberries for garnish
Directions:
1 Place cantaloupe in a microwave-safe container and microwave on 50% power for 2 minutes
to lightly soften melon.
2 Transfer melon to a food processor or blender then add honey, lime juice and cardamom.
3 Blend until smooth. Pour melon mixture into a bowl, cover and chill in fridge until cold.
4 Serve with mint sprinkled on top of each serving and garnished with strawberries.
5 ENJOY!
Ingredients:
Ground anise
Black peppercorns
Ground cinnamon
Ground cloves
Fennel seeds
Directions:
1 Combine equal measurements of the above ingredients in a pepper mill, clean coffee grinder or
blender and grind until fine.
2 Store in an airtight container. Suggested uses: Use as a spice rub on your favorite meats like
chicken, pork, beef or seafood.
3 ENJOY!
Ingredients:
1/2 cup plus 2 tsps unsweetened cocoa
1 cup all-purpose flour
1/2 tsp baking soda
1/4 tsp salt
1/4 cup granulated sugar
1 cup fat free milk
1 oz unsweetened chocolate, melted
1-1/2 tsp vanilla extract
4 large egg whites
1/4 cup seedless raspberry jam
3 pints fresh raspberries
Directions:
1 Heat oven to 350 degrees. Coat a 9" round cake pan with cooking spray. Coat bottom and sides
with the extra 2 tsp of cocoa. Sift together the flour, baking soda, and salt into a large bowl.
2 Combine milk and remaining 1/2 cup cocoa in a small saucepan. Whisk over medium heat until
mixture thickens, about 5 minutes. Remove from heat and whisk in melted unsweetened
chocolate and vanilla extract until smooth. Whisk cocoa mixture into dry ingredients until
blended.
3 Beat egg whites in a large mixer bowl on medium speed until foamy. Slowly beat in 1/4 cup
granulated sugar. Gradually increase speed to medium-high, and beat the egg white/sugar
mixture to stiff peaks. Gently fold 1/3 of egg whites into chocolate mixture with a rubber
spatula. Then fold in remaining whites just until smooth.
4 Pour batter into prepared pan. Bake 40 minutes, until a toothpick inserted in center of cake
comes out clean. Cool on a wire rack 15 minutes. Invert cake onto a plate to unmold; invert
again onto wire rack and cool completely.
5 Split cake into two layers. Remove the top layer, placing the bottom layer on a serving plate.
Spread raspberry jam over bottom layer; place top layer over jam, cut side down. Garnish with
1/2 cup fresh raspberries per serving.
6 ENJOY!
Chocolate Sauce
Ingredients:
¾ cup sugar
1/3 cup unsweetened cocoa powder
4 tsp cornstarch
2/3 cup evaporated skim milk
1 tsp vanilla or rum extract
Directions:
1 Mix together sugar, cocoa powder and cornstarch. Add mixture and evaporated milk to a small
saucepan.
2 Heat over medium heat, stirring constantly until sauce is thick and bubbly. Cook for 2 more
minutes, remove from heat and stir in vanilla.
3 Dip desired fruit into sauce and refrigerate until chocolate sets.
4 Yield: 1 cup. Serving Size: 1 tablespoon.
5 ENJOY!
Chocolate Truffles
Ingredients:
1/3 cup semi-sweet chocolate chips
4 ounces light cream cheese, softened
1 teaspoon vanilla extract (or rum or almond)
1/3 cup cocoa powder
1 1/2 cups confectioner's sugar
Directions:
1 Melt chocolate chips in a microwavable glass bowl for 1 minute until just melted. Stir with a
spatula until smooth.
2 Using an electric mixer, beat cream cheese until smooth. Add melted chocolate and vanilla;
mix until smooth and creamy.
3 Add cocoa powder and mix until blended. The mixture will be crumbly at first but will come
together as a dough.
4 Gradually add sugar and beat until the dough is soft and creamy.
5 Roll dough into 1-inch balls. Dip and roll balls into shallow bowls of either sifted
confectioner's sugar or sifted cocoa powder.
6 Place truffles on a baking sheet lined with wax paper. Chill for at least an hour.
7 ENJOY!
Chocolaty Brownies
Ingredients:
1 2/3 cup sugar
3/4 cup light butter, melted
2 tbsp water
2 eggs
2 tsp vanilla extract
1 1/3 cup all purpose flour
3/4 cup baking cocoa
1/2 tsp baking powder
Powdered sugar
Directions:
1 Preheat oven to 350. Spray a 13 x 9 baking dish with cooking spray.
2 Combine sugar, butter and water in a large bowl. Stir in eggs and vanilla extract.
3 Combine flour, cocoa, baking powder and salt in a medium bowl; stir into sugar mixture.
Spread into prepared baking dish.
4 Bake for 18-25 minutes or until a wooden pick inserted in the middle comes out clean. Cool
completely and cut into squares. Sprinkle with powdered sugar if desired.
5 Yield: 24 brownies. Serving Size: 1 brownie.
6 ENJOY!
Ingredients:
4 cups sugar
1 tablespoon light corn syrup
1 1/2 cups non-fat milk
3/4 cup cocoa powder
1 tablespoon butter
1/4 teaspoon salt
1 1/2 teaspoons vanilla extract (variations: rum or almond extract or maple flavoring)
Directions:
1 Combine sugar, corn syrup, milk and cocoa powder in a 4-quart saucepan and heat until sugar
dissolves.
2 Bring to a boil over medium-high heat and boil until a soft ball forms when tested in cold
water.
3 Remove from heat; stir in butter, vanilla and salt. Cool to lukewarm temperature.
4 With an electric mixer, beat on high until mixture begins to stiffen.
5 Spoon into a 9 x 13 pan sprayed with cooking spray and let harden. Cut into squares (about 80
pieces).
6 ENJOY!
Ingredients:
1 10-12 ounce box of Lite Extra Firm Silken Tofu (such as Mori Nu)
1/3 cup unsweetened cocoa powder
1/4 cup sugar
1 teaspoon vanilla extract (or almond)
Directions:
1 Puree tofu, cocoa, sugar and vanilla in a food processor or blender until smooth.
2 For an extra touch, serve with a dollop light whipped cream and/or fresh berries!
3 ENJOY!
Cilantro Dressing
Ingredients:
1 cup non fat plain yogurt
2 tbsp minced fresh cilantro
1 tbsp minced green onion
1 tsp crushed garlic
1 tbsp fresh lime juice
salt and black pepper to taste
Directions:
1 In a small bowl, whisk the above ingredients. Set aside for at least an hour to allow the flavors
to meld. Will keep for 3-4 days in a tightly covered container in refrigerator.
2 Makes 1 cup (2 tbsp = 1 serving). Works well on tostadas, potatoes, burritos or grilled
veggies!
3 ENJOY!
Ingredients:
1 cup diced onions
2 cloves fresh garlic, minced
1 Tbsp fresh or canned jalapeno peppers, chopped
1 whole green bell pepper, diced
1 15-ounce can red kidney beans, black beans, or pinto beans, drained and rinsed
1 10-oz bag baked tortilla chips
1 fresh tomato, diced
3 ounces shredded lowfat mozzarella
Additional Toppings (optional):

Fat-free sour cream, salsa, chopped olives
Directions:
2 Heat a non-stick pan and saute onions on medium high until clear.
3 Add garlic and saute for one minute. Add beans, pepper, and jalapenos to pan, cook and stir
for about 10 minutes.
4 Transfer the contents to a bowl. In a seperate bowl, mash bean mixture until smooth, adding
water if necessary to make puree smooth.
5 Place chips on a baking sheet. Spread beans, onions and pepper mixture evenly on top of
tortilla chips. Sprinkle cheese and diced tomatoes. Bake until cheese melts, about 10 minutes.
6 Add additional toppings if desired.
7 ENJOY!
Ingredients:
2 cups red and green apple slices, peeled
1/2 tsp cinnamon
1/4 tsp apple pie spice
1/2 cup golden raisins
1/4 cup chopped walnuts, pecans, or almonds
Directions:
1 Preheat oven to 250. Spray baking sheet with cooking spray.
2 Combine apples with spices and toss. Transfer to baking sheet, arranging in a single layer.
3 Cook for 1 hour. Allow to cool. Combine cooked apples with raisins and nuts. Place in snack-
sized zip-top baggies and refrigerate.
4 ENJOY!
Citrus and Greens
Ingredients:
1 peeled grapefruit
1 peeled orange
10 cups spinach or mixed greens
1 small sliced thin red onion
2 Tablespoons cider vinegar
1 Tablespoon lime juice
1 Tablespoon olive oil
1 Tablespoon water
1/4 teaspoon crushed garlic
1/4 teaspoon cumin
Directions:
1 Cut fruit into bite size pieces. Toss with lettuce and onion.
2 Mix remaining ingredients for dressing. Drizzle over salad and toss just before serving.
Serving Size: 1 1/2 cups.
3 ENJOY!
Ingredients:
Crust:
1 cup graham cracker crumbs
2 tablespoons butter or margarine, melted
Ingredients for filling:
2/3 cup sugar

1/3 cup all-purpose flour
2 8-oz. packages nonfat cream cheese
2 eggs
1/2 cup 1% milk
1/3 cup nonfat sour cream
1 tablespoon fresh lime juice
1 tablespoon fresh orange juice
1 teaspoon lemon peel, grated
1 teaspoon lime peel, grated
1 teaspoon orange peel, grated
3 egg whites
1/4 cup sugar
Directions:
1 Preheat oven to 300º F.
2 Prepare the crust: Coat a 9-inch springform pan with cooking spray. In a medium bowl, mix
crumbs, brown sugar and butter then firmly press mixture into bottom and 2 inches up the sides
of the pan.
3 Prepare the filling: In a large sized mixing bowl, combine sugar and flour then add vanilla,
cream cheese, and eggs. Beat until smooth. Add milk, sour cream, citrus juices and peels and
beat until smooth.
4 In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at
high speed until soft peaks form.
5 Gradually add 1/4 cup sugar, 1 tablespoon at a time and beat until stiff peaks form. Gently fold
egg white mixture with cream cheese mixture.
6 Pour into prepared crust and bake at 300º F for 1 hour or until set. Remove from oven and let
completely cool on a wire rack. Cover and chill for 4 hours or overnight.
7 Sprinkle with grated lemon, lime and orange zest before serving (optional.) Slice into 12
wedges.
8 ENJOY!
Citrus Vegetables
Ingredients:
2 Tablespoons fresh lime juice
1/2 Tablespoon olive oil
1/2 teaspoon fresh, chopped oregano
4 cups sliced, mixed vegetables such as zucchini, corn, and tomatoes
Directions:
1 Steam cut vegetables in a small amount of water.
2 Drain, and place in a bowl to cool.
3 Mix lime juice with oil. Add oregano and combine.
4 Poor lime juice mixture over cool vegetables and mix well.
5 ENJOY!
Clam Chowder
Ingredients:
1 onion, chopped
2 6-ounce cans minced or whole clams (drain and reserve juice)
2 medium red potatoes, chopped
1/4 teaspoon salt
Pinch of cayenne pepper
2 cups non-fat milk
Directions:
1 Cook onion in a soup pot until tender (using cooking spray).
2 Drain clams, reserving juice. Add enough water to make 1 cup (if necessary).
3 Sitr in claims, clam juice, potato, salt and cayenne. Bring to a boil; reduce heat.
4 Cover and simmer about 15 minutes or until potato is tender.
5 Sitr in milk. Heat, stirring occasionally, until hot (do not boil).
6 ENJOY!
Ingredients:
1 cup frozen cut green beans
1 15-oz. can cut wax beans
Half a 15-oz. can of red kidney beans, rinsed and drained
1/2 cup red bell pepper, chopped
1/2 cup red onion, chopped
1/4 cup white vinegar
2 tablespoons sugar
2 tablespoons vegetable oil
1/2 teaspoon dry mustard
1/2 teaspoon ground black pepper
Directions:
1 Cook green beans according to package instructions then drain.
2 In a large bowl, combine green beans, wax beans, kidney beans, bell pepper and onion.
3 In a medium sized bowl, whisk together the vinegar, sugar, oil, dry mustard, black pepper and
garlic then pour over bean mixture.
4 Toss to combine then cover and refrigerate for at least 3-4 hours before serving.
5 ENJOY!
Classic Minestrone
Ingredients:
1 onion, chopped
2 carrots, sliced
2 stalks celery, chopped
1 red bell pepper, chopped
2 zucchinis, sliced
4 cups low sodium chicken broth
1 28-ounce can no salt added diced tomatoes
2 15.5-ounce cans lower sodium kidney beans
2 teaspoons dried Italian seasoning
1 cup dry whole grain pasta
Directions:
1 Add all ingredients except pasta to a crockpot. Cook on low for 8-10 hours. Increase heat to
high and cook an additional 4-5 hours.
2 Cook pasta according package directions.
3 Add cooked pasta and stir to combine.
4 ENJOY!
Ingredients:
2.5 pounds red potatoes, cut into cubes
1 hardboiled egg (optional), chopped
1/2 cup low-fat mayonnaise
1/2 cup light sour cream
2 tbsp spicy brown mustard
3 stalks celery, sliced
Salt and black pepper to taste
Directions:
1 Bring a large pot of water to a boil. Add potatoes and cook for 15-20 minutes or until tender.
Drain and cool.
2 In a large bowl, combine chopped potatoes and eggs. Add mayonnaise, sour cream, mustard,
green onion and celery.
3 Add salt and pepper to taste and mix well. For best taste, cover and refrigerate for several
hours or over night.
4 ENJOY!
Classic Salsa
Ingredients:
1 cup finely chopped, peeled tomato
1/2 cup tomato sauce
1/4 cup yellow or red onion
1/4 cup finely chopped green pepper
2 Tbsp vinegar
3 jalapeno peppers, seeded and chopped (use caution; wear rubber gloves and do not rub your eyes when chopping peppers)
1/2 cup fresh cilantro, chopped, optional
Directions:
1 Mix all ingredients in a glass bowl. Refrigerate until ready to serve.
2 ENJOY!
Waldorf Salad
Ingredients:
4 medium sized apples, cubed
3 stalks of celery, chopped
1/3 cup walnuts, chopped (optional)
1/2 cup low fat yogurt, plain or vanilla
1/3 cup raisins
Directions:
1 Combine apples, celery, raisins, and walnuts in a bowl. Stir.
2 Add yogurt and stir all ingredients together.
3 Chill to blend flavors or enjoy right away.
4 ENJOY!
Ingredients:
Coffee Cake:
1 1/2 cups flour
1/4 cup brown sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/2 cup egg substitute
1 teaspoon almond extract
1 teaspoon lemon zest
Topping:
1/4 cup flour
1/4 cup packed brown sugar
3 tablespoon light margarine or spread
1 teaspoon cinnamon
1/4 teaspoon nutmeg
Directions:
1 Combine topping ingredients with a pastry blender or 2 knifes until crumbly. Set aside.
2 Preheat oven to 350 F. Prepare 9-inch cake pan with cooking spray and flour.
3 Sift flour, sugar, baking powder, soda and salt into a large bowl.
4 Add applesauce, milk, oil, egg substitute, extract and lemon zest. Mix until well blended.
5 Transfer batter to prepared pan. Sprinkle topping over batter.
6 Slice into 12 pieces.
7 ENJOY!
Coleslaw
Ingredients:
1 package (14 oz) shredded cabbage
1 1/2 cups shredded carrots
1/2 cup light or fat free mayonnaise
1/4 cup sugar
1/4 cup cider vinegar
Directions:
1 In a large bowl, combine cabbage and carrots. In a small bowl, combine the mayonnaise, sugar
and vinegar. Pour over cabbage mixture and toss to coat. Serve with a slotted spoon.
2 ENJOY!
Coleslaw
Ingredients:
1 package shredded cabbage
1.5 cups shredded carrots
1/2 cup light or fat free mayonnaise
¼ cup sugar
¼ cup cider vinegar
Directions:
1 In a large bowl, combine cabbage and carrots. In a small bowl, combine the mayonnaise, sugar
and vinegar. Pour over cabbage mixture and toss to coat. Serve with a slotted spoon.
2 ENJOY!
3 Bean Salad
Ingredients:
2 cups cooked lower sodium garbanzo beans
1 cup cooked lower sodium navy beans
1 cup cooked lower sodium kidney beans
4-6 radishes – washed and sliced
1 large carrot – peeled and grated
1 small red onion – sliced
1/8 cup apple cider vinegar
2 tablespoons extra virgin olive oil
1 teaspoon fresh dill – optional
2 teaspoons fresh lemon juice
Directions:
1 Combine all ingredients in a large bowl and mix well. Refrigerate for two hours until chilled.
2 ENJOY!
3 Bean Soup
Ingredients:
1 can (15 ounce) great northern beans
1 can (15 ounce) red kidney beans
2 cans (15 ounce) pinto beans
1 can (46 ounce) tomato juice or V-8 juice
1 can (15 ounce) Italian style or stewed tomatoes
1 can (15 ounce) low-sodium vegetable broth
1 can (15 ounce) drained green beans
1 1/2 Tablespoons Italian seasoning
1/8 teaspoon crushed red pepper
2 fresh garlic cloves
Directions:
1 In a large pot, combine all ingredients.
2 Cover and simmer for 30 minutes.
3 ENJOY!
3-Cabbage Slaw
Ingredients:
2 cups Napa cabbage, thinly sliced
1 1/2 cups green cabbage, thinly sliced
1/2 cup red cabbage, thinly sliced
1 tablespoon fresh chives, chopped
2 tablespoons rice wine vinegar
3 tablespoons orange marmalade
1 teaspoon grated fresh ginger root
Directions:
1 In a large bowl, mix cabbage with chives.
2 In a small bowl, combine vinegar, marmalade and ginger then pour over cabbage. Toss and
serve.
3 ENJOY!
Ingredients:
1 sweet (fresh, frozen or canned) pineapple, peeled, cored, diced into small cubes
1 mango, peeled and sliced into think strips
3 green anjou pears, cored and diced into small cubes (leave the peel on for color and fiber)
1 large ruby red grapefruit, segmented
Seeds of 1 pomegranate
Dressing:
Juice of 5 limes
3 Tbsp honey
Directions:
1 Combine all fruit, or layer in a clear bowl.
2 Whisk lime juice and honey and combine with fruit.
3 ENJOY!
7-Layer Bean Dip
Ingredients:
2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced
Directions:
1 Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce
and lime juice.
2 Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with
sour cream followed by avocado.
3 Sprinkle with cheese, tomatoes, black olives and green onion.
4 Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5 1 serving = about 1/4 cup.
6 ENJOY!
Baked Acorn Squash with Goat Cheese and
Rosemary
Ingredients:
3 acorn squash
6 tablespoons water
6 tbsp crumbled goat cheese
1.5 tsp fresh chopped rosemary
Fresh ground black pepper
Directions:
1 Preheat oven to 350. Halve squash lengthwise and remove seeds. Place face down in a baking
dish lined with foil. Add water.
2 Bake 35 minutes or until soft. Sprinkle with goat cheese and rosemary.
3 ENJOY!
Ingredients:
Angel Food Cake, prepared according to package directions and cut into 10 slices
5 cups fresh strawberries, sliced
2 1/2 cups fresh blueberries
2 1/2 cups fat free or light whipped topping
Directions:
1 Arrange sliced angel food cake onto plates. Top each slice with ½ cup sliced strawberries, 1/4
cup blueberries and finish with 1/4 whipped topping.
2 ENJOY!
Apple Butter
Ingredients:
4 lbs Granny Smith apples, peeled, cored and quartered
1 cup water
1 cup apple cider
Brown sugar as needed
2 tsp cinnamon
1 tsp ground cloves
1/2 tsp allspice
Grated rind and juice of 2 lemons
Directions:
1 Cook the apples in the liquid until soft. Pass through a food mill. Add ½ cup brown sugar for
each cup of puree.
2 Add the spices, rind and lemon juice and cook over very low heat until thick and dark brown.
This may take 3 to 4 hours.
3 If not to be used within a week or two, pour into hot sterilized jars and seal tightly.
4 ENJOY!
Ingredients:
1/2 cup carrots, sliced
1-1/2 cups apple juice
1 teaspoon fresh thyme, snipped
1 teaspoon lemon peel, shredded
1/2 cup ice cubes
1 tablespoon fresh squeezed lemon juice
Fresh mint (optional)
Directions:
1 Heat 1 cup water to boiling in a small saucepan. Add carrots and cook for about 10 minutes or
until tender. Drain, then set aside to cool.
2 Place carrots in a blender then add apple juice, thyme, lemon peel, ice and lemon juice. Blend
until smooth or to desired consistency.
3 Serve in glasses garnished with mint.
4 ENJOY!
Ingredients:
2 cups white flour
2/3 cup sugar
2 teaspoons baking soda
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon salt
1/4 cup vegetable oil
3 large eggs
3 cups carrots, coarsely chopped
Directions:
1 In a large mixing bowl, combine flour, sugar, baking soda, cinnamon, nutmeg and salt.
2 In a separate small bowl, combine the applesauce, oil and eggs. Add to the flour mixture,
stirring until the ingredients are well blended. Add the carrots and mix again.
3 Pour the batter into a greased 9" tube pan, or use a 9" x 13" rectangular cake pan, or two bread
loaf pans, or a cupcake pan.
4 Bake the cake in a preheated 350 deg. oven for about 1 hour, 10 minutes, or until a toothpick
inserted in the thickest part of the cake comes out clean.
5 Set the cake on a wire rack for five minutes. Then, run a knife around the edges of the pan to
loosen the cake, and turn the cake out onto the rack to cool. Cut into 16 pieces.
6 ENJOY!
Witches Brew Cider
Ingredients:
8 cups unsweetened apple cider
3 cinnamon sticks
¼ tsp whole cloves
¼ teaspoon ground allspice
zest of ½ an orange
Directions:
1 Pour cider into a crockpot and add spices and zest.
2 Heat and let steep for one hour to let flavors meld.
3 ENJOY!
Apple-Carrot Salad
Ingredients:
1 cup, shredded carrot
3 (medium), diced apples
1 Tbsp, lemon juice
1/2 cup, raisins
1/3 cup, low-fat mayonnaise
Directions:
1 Combine all ingredients. Chill thoroughly. Serve on salad greens.
2 ENJOY!
Ingredients:
1 acorn squash (about 1 lb)
1 golden delicious apple, peeled, cored and sliced
2 tsp reduced-fat margarine, melted
2 tsp brown sugar
1/8 tsp cinnamon
1/8 tsp nutmeg
Dash ground cloves
Directions:
1 Heat oven to 350ºF. Grease a 1-quart baking dish. Halve squash and remove seeds; cut into
quarters. Place quarters, skin side up, in dish and cover; bake 30 minutes.
2 Meanwhile, in medium bowl, combine apple, butter, brown sugar, cinnamon, nutmeg, and
cloves.
3 Turn cut sides of acorn squash up; top with apple mixture. Cover and bake 30 minutes longer
or until apples are tender.
4 ENJOY!
Ingredients:
3 egg whites
1 cup fat-free milk
2 cup reduced fat buttermilk baking mix
4 medium Granny Smith apple (peeled, cored and coarsely chopped)
1 cup raisins
1/2 tsp nutmeg
Directions:
1 In large bowl, whisk whites until foamy; whisk in milk, then stir in baking mix. Add remaining
ingredients; mix just to blend.
2 Heat griddle or heavy skillet over medium heat; coat with vegetable cooking spray. Portion
batter onto griddle with 1/4-cup measure.
3 Cook until nicely browned, turning once, about 3 minutes on each side.
4 Serve with lite maple syrup or non-fat yogurt.
5 ENJOY!
Apple-Grape Salad
Ingredients:
1 envelope unflavored gelatin (1 Tbsp)
1/4 cup, water
1-1/2 cups, apple juice
1 cup, apple, unpared, diced
1/2 cup red grapes, halved and seeded
1/4 cup, chopped celery
Directions:
1 Soften gelatin in water for 5 minutes. Heat over low heat stirring constantly, until dissolved.
2 Add apple juice. Chill until mixture begins to thicken.
3 Stir in fruit and celery. Pour into 3 cup mold. Chill until set.
4 ENJOY!
Apple Meringues
Ingredients:
2 Jonagold or Golden Delicious apples, peeled, halved, and cored
2 cups apple juice or water
1/2 cup orange marmalade
2 large egg whites
2 Tbsp sugar
2 Tbsp chopped, toasted almonds
Directions:
1 In small saucepot, poach apples in apple juice 8 to 10 minutes or until barely tender; drain.
Spoon 2 Tbsp marmalade into center of each half.
2 Heat oven to 350ºF. In medium bowl with electric mixer, beat egg whites until soft peaks form
when beaters are lifted.
3 Gradually beat in sugar; beat until stiff peaks form. Fold in almonds. Cover tops of apple
halves to edges with egg white mixture; place on baking sheet.
4 Bake 7 to 10 minutes or until tops are lightly browned.
5 ENJOY!
Ingredients:
1 Granny Smith apple
1 1/4 cups pancake mix, preferably whole wheat or oat bran
1/2 teaspoon cinnamon
1 egg
1 cup low-fat milk
Directions:
1 Lightly coat a griddle or skillet with cooking spray and heat over medium heat.
2 Peel, core and thinly slice apple into rings.
3 In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are
evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.)
4 For each pancake, place apple ring on griddle and pour about 1/4 cup batter over apple ring,
starting in the center and covering the apple.
5 Cook until bubbles appear. Turn and cook other side until lightly brown.
6 ENJOY!
Apple-Ricotta Wrap
Ingredients:
1/2 cup low-fat ricotta cheese
1 8-inch whole grain torilla
1/2 cup chunky applesauce
Cinnamon to taste
Directions:
1 Spread ricotta cheese in the middle of the whole grain tortilla. Top with applesauce and
sprinkle with cinnamon to taste. Roll up.
2 Place roll on a microwave safe dish and microwave for 10-20 seconds or until tortilla is
warm.
3 ENJOY
Ingredients:
½ cup 100% apple juice
1 tbsp olive oil
1 cup chopped celery
½ cup chopped onion
¼ tsp black pepper
½ tsp dried sage
8 cups dry cornbread cubes
1 cups finely chopped & peeled apples
¼ cup toasted wheat germ
1 cup vegetable broth
Directions:
1 Preheat oven to 350. Coat a larger skillet with olive oil. Add apple juice, carrots, celery and
onion and cook until tender. Stir in spices.
2 Lightly coat a three-four quart casserole dish with nonstick cooking spray. Place cornbread
cubes, apples and wheat germ in dish and toss lightly.
3 Add onion mixture and drizzle with enough broth to moisten and toss lightly again. Bake for
30-40 minutes.
4 ENJOY!
Apple Veggie Salad
Ingredients:
1 1/2 cups coarsely chopped broccoli florets
1/2 cup grated carrots
1/2 cup coarsely chopped cauliflower
1/2 cup cored and diced, not peeled, apple
1/4 cup sliced green onion
1/4 cup diced celery
1/2 cup yogurt, nonfat vanilla
1/4 cup chopped peanuts, unsalted, dry-roasted
Directions:
1 Mix all ingredients together in serving bowl. Cover and refrigerate for 2 hours or longer to
allow flavors to blend. Serve cold.
2 ENJOY!
Ingredients:
Apples:
4 tart apples
2 Tbsp cornstarch
1/4 cup maple syrup
2 tsp lemon juice
1 tsp ground cinnamon
Oat topping:
1 cup quick-cooking rolled oats
2 Tbsp maple syrup
2 tsp vegetable oil
1 tsp vanilla
Directions:
1 Peel and core the apples, then cut into small chunks. Place in a 9" glass pie plate and toss with
cinnamon. Stir well.
2 Cover with vented plastic wrap and microwave on high for 6 minutes, or until the apples are
tender. Let stand for 5 minutes.
3 Place the oats in another 9" glass pie plate. Drizzle with maple syrup, oil and vanilla. Mix
well.
4 Microwave on high for 1 minute. Stir well. Repeat 3 or 4 times, or until the oats are crisp and
very lightly browned but not burned. Sprinkle over the apples.
5 ENJOY!
Ingredients:
1/2 cup chopped walnuts
1 1/2 cups unsweetened applesauce
1 egg
1 cup sugar
2 Tablespoons canola oil
1 teaspoon almond extract
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 cup raisins or dried cranberries
Directions:
1 Pre-heat the oven to 350 degrees. Spray 2 (8x4x2 inch) loaf pans with cooking spray.
2 Toast walnuts in an ungreased skillet pan. Stir while heating on medium-low heat for 5-7
minutes. They are done when they are brown and smell nutty. Set aside to cool.
3 Mix applesauce, egg, sugar, oil and extract in a large bowl.
4 Mix flour, baking soda, cinnamon, and nutmeg together in a smaller bowl.
5 Pour flour mixture into applesauce mixture.
6 Stir in raisins and cooled toasted nuts. Pour half of the batter into each greased pan. Bake for
45-55 minutes.
7 Remove cakes from the oven. Cool for 10 minutes. Remove from pans to finish cooling. For
best taste, let cakes cool a few hours before serving.
8 ENJOY!
Ingredients:
Glaze:
1 1/2 cups apricot nectar (juice)
1/3 cup dried apricots, chopped
2 tablespoons honey
2 tablespoons low-sodium soy sauce
1 tablespoon grated fresh ginger
1/8 teaspoon cayenne pepper
Lowfat cooking spray

1 12-ounce fresh skinless salmon fillet, about an inch thick*
Directions:
1 In a small saucepan, stir in all ingredients for the glaze then bring to boiling at medium-high
then reduce heat to medium-low and simmer, uncovered for about 20 minutes, stirring
occasionally.
2 Move oven rack to about 4 inches below broiler then turn on broiler. Spray a broiler pan with
lowfat cooking spray then center salmon on pan then broil for about 10-12 minutes or until fish
flakes easily when tested with a fork.
3 Use a pastry brush to baste the fish with some of the apricot glaze every 3-4 minutes. 3. Serve
salmon with glaze.
4 ENJOY!
Ingredients:
2 quarts water
4 lbs. pearl onions
2 tablespoons fresh rosemary, crushed
2/3 cup dry red wine
1/4 cup low-sodium soy sauce
1/3 cup balsamic vinegar
2 tablespoons honey
Directions:
1 Preheat oven to 475°. In a large stockpot, bring water to a boil then add onions. Stir for 30
seconds then remove with a slotted spoon.
2 Peel onions then arrange on a jellyroll pan. Sprinkle onions evenly with rosemary.
3 In a medium sized bowl, whisk together wine, soy sauce, balsamic vinegar, oil and honey then
drizzle over onions.
4 Bake for 30 minutes stirring once after first 15 minutes.
5 Remove onions with a slotted spoon and set aside in a bowl. Pour remaining balsamic sauce
from pan into a small saucepan.
6 Bring to a boil then reduce heat and simmer for 2 minutes until slightly syrupy.
7 Pour balsamic sauce over onions then toss to coat.
8 ENJOY!
Ingredients:
5-6 tbsp balsamic vinegar
1 tbsp olive oil
2 tsp honey (or sugar)
1 tbsp brown mustard
black pepper to taste
Directions:
1 Combine ingredients in a small bowl and whisk well.
2 Store in a tightly covered container in the refrigerator. Shake well before serving.
3 Yield: about 4 ounces. 1 serving = 2 tablespoons.
4 ENJOY!
Ingredients:
3 bananas, diced or mashed
24 ounces nonfat strawberry yogurt
10 ounces frozen blackberries - thawed and undrained
8 ounces undrained, canned crushed pineapple (in own juice)
Pinch of cinnamon
Directions:
1 Line 18 muffin-tin cups with paper baking cups.
2 Combine all ingredients in a bowl.
3 Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and
store in a plastic bag in freezer.
4 Before serving, remove paper cups and let stand 10 minutes.
5 ENJOY!
Banana Bread
Ingredients:
1/4 cup of sugar
1/2 teaspoon salt
3 large, very ripe bananas, mashed well (about 1 1/2 cups)
1/4 cup plain yogurt
2 large eggs, lightly beaten
Directions:
1 Adjust oven rack to lower middle position and preheat oven to 350 degrees. Spray Pam in a
large loaf tin and lightly dust with flour.
2 Whisk flour, sugar, baking soda and salt in a large bowl; set aside.
3 Use a spoon to mix mashed bananas, yogurt, eggs and vanilla in another bowl.
4 Lightly fold banana mixture into dry ingredients until batter looks thick and chunky. (Don't
over-mix or your loaf will be tough and rubbery).
5 Scrape batter into loaf tin, and bake for about 55 minutes, until a toothpick inserted in the
center comes out clean. Cool in the pan for at least 5 minutes and serve warm or at room
temperature. Cut into 8 slices and cut those in half to make 16 pieces
6 ENJOY!
Ingredients:
2 ripe bananas, mashed
1-1/3 cups canned pumpkin puree
1/2 cup honey
1/2 cup white sugar
2-1/2 cups all-purpose flour
1 tsp baking powder
1 tsp baking soda
2 Tbsp pumpkin pie spice
1 tsp ground cinnamon
3/4 cup raisins
Directions:
1 Preheat oven to 350°F. Grease a 9 x 5-inch loaf pan.
2 In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar.
3 Combine the flour, baking powder, baking soda, pie spice, and cinnamon. Stir the dry mixture
into the banana mixture until just combined.
4 Fold in the raisins and walnuts, if desired. Pour batter into the prepared pan.
5 Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
6 Cut into 12 slices and then cut each slice in half.
7 ENJOY!
Creamy Banana Shake
Ingredients:
1 ripe banana
1/4 cup 100% orange juice
3/4 cup skim milk
1 cup non-fat light vanilla yogurt
Directions:
1 Place banana, orange juice and milk in a blender. Blend until smooth.
2 Stir in yogurt. Serve right away or chill for later.
3 ENJOY!
Ingredients:
1/3 cup dry oatmeal, quick-cooking
1/8 teaspoon salt
3/4 cup very hot water
1/2 sliced banana
1/2 cup frozen yogurt, non-fat
Directions:
1 In a microwave safe cereal bowl, mix together the oatmeal, cinnamon and salt. Stir in water.
2 Microwave on 100% power for 1 minute. Stir. Microwave on 100% power for another minute.
Stir again.
3 Microwave an additional 30-60 seconds on 100% power until the cereal reaches the desired
thickness. Stir again.
4 Top with banana slices and frozen yogurt.
5 ENJOY!
Ingredients:
2 bananas, sliced
1 can (8oz) crushed pineapple, drained
2 cups fat free milk
1 cup strawberries
2 Tbsp honey
2 cups ice
4 maraschinos cherries for garnish
Directions:
1 Place all ingredients and blender and blend until smooth. Serve immediately.
2 ENJOY!
Ingredients:
1/2 cup, egg substitute
2/3 cup, white sugar
6 very ripe bananas, mashed
1/4 cup, applesauce
2 Tbsp, fat free milk
1 Tbsp, vegetable oil
3/4 Tbsp, vanilla extract
1-3/4 cups, all-purpose flour
2 tsp, baking powder
1/2 tsp, baking soda
1/2 tsp, salt
1/3 cup, chopped walnuts
Directions:
1 Preheat oven to 325 degrees F. Spray a bread pan with non-stick cooking spray, and lightly
dust with flour.
2 In a large bowl, beat eggs and sugar in a large bowl until light and fluffy, about 5 minutes. Beat
in bananas, milk, oil, applesauce and vanilla.
3 In a separate bowl, sift together flour, baking powder, baking soda and salt. Stir flour mixture
into banana mixture, mixing just until blended.
4 Fold in walnuts. Pour batter into prepared pan. Bake in preheated pan until golden and a
toothpick inserted into center of the loaf comes out clean, about 1 hour.
5 Turn bread out onto a wire rack and let cool.
6 ENJOY!
Barbecued Beef
Ingredients:
1 pound lean beef stew meat, cut into 1" to 2" pieces
Cooking Spray
Barbecue Sauce:
1 cup catsup
1 Tbsp water
2 Tbsp cider vinegar
3 Tbsp brown sugar
2 tsp yellow prepared mustard
1 Tbsp minced onion
1 tsp Worcestershire Sauce (optional)
1/2 tsp chili powder
1 tsp cumin powder
Directions:
2 Combine barbeque sauce ingredients and mix well. Set aside.
3 Coat a medium non-stick pan with cooking spray and heat over medium high heat. Brown beef
stew meat on all sides until well browned. Remove from heat and add barbecue sauce; stir
well.
4 Place into an oven proof baking dish, cover and bake for 45 minutes to 1 hour or until beef is
tender and shreds easily.
5 Serving Size: 1/2 cup.
6 ENJOY!
Ingredients:
8 oz chicken breast, skinless and boneless
2 tbsp cider vinegar
¼ cup low-sodium catsup
1 tbsp brown sugar
1 tsp horseradish
Dash cayenne pepper
1 tsp garlic powder
1 tsp onion powder
Directions:
1 Pre-heat oven to 375. Place chicken on broiler pan.
2 Combine remaining ingredients in a small bowl and whisk. Pour over chicken.
3 Bake 20-25 minutes or until chicken is no longer pink in the middle. Slice chicken and use
additional sauce to drizzle over slices.
4 ENJOY!
Ingredients:
3/4 cup cider vinegar
1 cup canned crushed tomatoes
1 tablespoon molasses
1 tablespoon Worcestershire sauce
1/8 teaspoon red pepper flakes (or more to taste)
1 teaspoon onion powder
Directions:
1 Combine all ingredients in a saucepan and bring to boil over medium heat.
2 Reduce heat and simmer for about 20 minutes or until sauce starts to thicken. Stir frequently.
3 Remove from heat and allow to cool a little before using.
4 Use as a marinade or brush on meat or soy during cooking for a zesty flavor!
5 Yield: about 1.5 cups. Serving Size: 2 tablespoons.
6 ENJOY!
Ingredients:
1 cup uncooked barley
1/4 cup lime juice
2 Tbsp water
1 Tbsp canola oil
1 tsp sugar
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
15 oz can black beans, rinsed and drained
2 cups leaf lettuce
1 medium tomato, chopped
1/4 cup shredded low-fat cheddar cheese
1/4 cup sliced green onions
Directions:
1 Cook barley according to package directions. Drain and set aside.
2 Combine lime juice, water, canola oil, sugar, garlic powder, salt, peppers, and cumin in a
covered container.
3 Shake well. Pour half of dressing over cooked barley. In a separate container, combine black
beans and remaining dressing.
4 Cover and refrigerate barley and beans 8 hours, stirring occasionally. Spoon barley mixture
evenly onto 4 lettuce-lined plates.
5 Top with black beans, tomato, cheese, and onions.
6 ENJOY!
Ingredients:
2 carrots, chopped
2 onions, chopped
3 celery stalks, chopped
1 zucchini, chopped
2 cups kale, chopped
1 28 oz can crushed tomatoes
1/2 cup barley, dry
1 14 oz can chickpeas, drained
1 1/2 cup low-sodium vegetable broth
4 1/2 cups water
1 Tbsp parsley
1/2 tsp thyme
1 tsp oregano
1 tsp ground black pepper
Directions:
1 Combine all ingredients in slow cooker.
2 Cover and cook on low 6-8 hours or until vegetables are tender.
3 ENJOY!
Ingredients:
1 cup chopped onion
1 cup chopped carrots
1 can low sodium (14.5 oz) beef broth
1 lb lean beef stew meat, cut in 1/2 inch cubes
4 cups water
1/4 cup dry pearl barley
1/2 tsp salt
1/4 tsp pepper
3 cups cooked (1 cup dry) large lima beans or 2 cans (15 oz each) butter beans, drained
2 Tbsp minced parsley
Directions:
1 Place onion and carrots in a large dry saucepan. Cook over high heat, stirring frequently until
vegetables start to brown and stick.
2 Add 1/2 cup broth; stir to release brown bits. Cook until liquid evaporates and vegetables
begin to stick again, about 5 minutes.
3 Add 1/2 cup broth and continue cooking until liquid evaporates and vegetables are soft and
golden brown.
4 Add meat and cook until no longer pink. Stir in remaining broth, water, barley, salt and pepper.
Simmer, covered, 25 minutes.
5 Add beans and parsley; cook 10 minutes or until barley is soft.
6 ENJOY!
Basic White Sauce
Ingredients:
1 Tablespoon butter
1 Tablespoon flour
1 cup nonfat milk
Directions:
1 In a small pot, melt butter over low heat.
2 Add flour, salt, and pepper to mixture.
3 Add milk gradually. Heat to boiling, stir constantly until mixture is smooth and bubbly. (The
consistency should be like thin cream.)
4 Remove from heat. Works well in stews and soups.
5 ENJOY!
Ingredients:
1 head lettuce, chopped
3 tomatoes, seeded and chopped
1 small jicama, chopped
1 can white corn (no salt added), drained and rinsed
1 can black beans (50% less sodium), drained and rinsed
Fresh cilantro, chopped
12 oz. chicken grilled with barbecue sauce (about 3 tbsp), chopped
Lime Wedges
Directions:
1 Combine all ingredients in large mixing bowl.
2 Immediately before serving, toss lightly with a low-fat dressing over your choice and squeeze
lime over salad.
3 ENJOY!
BBQ Lentils
Ingredients:
12 oz barbeque sauce
3-1/2 cups water
1 lb dry lentils
2 green peppers, diced
2 red peppers, diced
2 small onions, diced
Directions:
1 Combine all ingredients in slow cooker. Cover and cook on low for 6-8 hours.
2 ENJOY!
Maple BBQ Meatballs
Ingredients:
1 pound extra ground turkey breast
2 egg whites
1 small onion, chopped fine
1/2 cup bread crumbs
1/4 non-fat milk
Pinch cayenne pepper
3/4 cup maple or honey bottled barbeque sauce
Directions:
1 Preheat oven to 400. Spray a 13 x 9 pan with cooking spray.
2 Mix turkey, egg whites, milk, onion, bread crumbs, pepper, cayenne and oregano.
3 Shape mixture into 1" balls. Arrange meatballs in pan, making sure sides do not touch.
4 Bake uncovered 15-20 minutes or until turkey is no longer pink inside.
5 Heat barbeque sauce, stirring occasionally, until hot.
6 Place meatballs on a serving dish. Pour bbq sauce over meatballs or serve on the side.
7 Yield: 36 balls. Serving Size: 1 ball.
8 ENJOY!
BBQ Pulled Chicken
Ingredients:
4 skinless, boneless chicken breast halves (about 2 pounds)
Salt and pepper
1 onion, finely chopped
4 cloves garlic, finely chopped
1-1/3 cups barbecue sauce
1/2 cup apple cider vinegar
Hot pepper sauce
6 Light Wheat Rolls
Directions:
1 Season the chicken with salt and pepper and place in a heavy pot with the onion, garlic and just
enough water to cover (about 1-1/2 cups). Add the barbecue sauce, vinegar and a few drops
hot sauce and bring to a boil. Reduce the heat and simmer until the chicken is cooked through,
about 15 minutes. Remove the chicken from the sauce and shred with two forks.
2 Boil the sauce, skimming occasionally, until reduced by half, about 15 minutes. Season with
salt and pepper. Add the shredded chicken and heat through. Spoon the mixture onto the rolls.
3 ENJOY!
Ingredients:
1 can (15 oz), pinto beans, rinsed, drained
3/4 cup, onion, finely chopped
2 garlic cloves
1/2 jalapeno chili, seeds and veins discarded, minced
3 Tbsp, cilantro, finely chopped
1 large tomato, chopped
1/2 medium avocado, peeled, pitted, and chopped
Directions:
1 Process beans in food processor or blender until smooth; add onion, garlic, chili, and cilantro.
Process until blended.
2 Mix in tomato and avocado. Refrigerate 1-2 hours.
3 ENJOY!
Ingredients:
1/2 cup fresh cooked or frozen corn
1 can (15 ounce) drained and rinsed black beans
1 cup fresh diced tomatoes
1/2 cup diced onion
1/2 cup diced green pepper
2 Tablespoons lime juice
2 finely chopped garlic cloves
1/2 cup picante sauce
1 teaspoon cumin
Directions:
1 Combine all ingredients in a large bowl. Chill until serving time. Drain before serving.
2 ENJOY!
Ingredients:
1 15 oz can black beans, drained and rinsed
14-1/2 oz can low sodium Mexican stewed tomatoes, undrained
14-1/2 oz can low sodium diced tomatoes, undrained
11 oz can whole kernel corn, drained
1 small green pepper, sliced
4 stalks celery, diced
3 Tbsp chili powder
1 tsp ground cumin
Directions:
1 Combine all ingredients in slow cooker. Cover and cook on high for 5-6 hours.
2 ENJOY!
Black Bean, Pasta, and Artichoke Heart
Medley
Ingredients:
1 tbsp olive oil
1 cup green onions, sliced
1/2 tsp oregano
1/2 tsp basil
1/4 tsp salt
2 14-1/2 oz cans no-added-salt whole tomatoes, undrained and chopped
4 cups hot cooked pasta (any shape)
14 oz can artichoke hearts, drained and quartered
Directions:
1 Heat oil in a large nonstick skillet over medium heat. Add green onions and sauté 5 minutes.
Add oregano, basil, salt, peppers, garlic, and tomatoes; cover and simmer 10 minutes.
2 Add beans; cover and simmer an additional 5 minutes. Combine bean mixture, hot cooked
pasta, and artichoke hearts in a large bowl. Toss well. Serve well or at room temperature.
3 ENJOY!
Ingredients:
1 can (15 ounce) rinsed and drained white beans
1 small onion or 2 tsp. onion powder
1 cup water
1 can (15 ounces) plain pumpkin
1 can (14.5 ounces) low sodium vegetable broth
1/2 teaspoon thyme or tarragon
Salt and pepper to taste (optional)
Garnishes (optional):
Fat-free sour cream or yogurt
Nutmeg
Directions:
1 Blend white beans, onion, and water. In a soup pot, mix bean puree with pumpkin, broth, and
spices.
2 Cover and cook over low heat about 15 to 20 minutes until warmed through.
3 Serve with a dollop of fat-free sour cream of yogurt. Sprinkle with a dash of nutmeg.
4 Serving Size: 1 1/2 cups.
5 ENJOY!
White Bean, Basil and Sun-Dried Tomato
Pizza
Ingredients:
1/2 cup sun-dried tomatoes (not packed in oil), chopped
1 15-oz. can Great Northern or Navy beans, drained
2 cloves garlic, peeled and chopped
1 10-oz. thin crust pre-made pizza crust (such as whole wheat "Boboli")
1 cup shredded fresh basil leaves
1/2 cup shredded, reduced-fat, Mozzarella cheese
Directions:
1 Preheat oven to 425º F.
2 Place sun-dried tomatoes in a small bowl and pour boiling water over them enough to just
cover and let stand for 10 minutes to soften them. Drain well then chop into thin strips.
3 Place beans, garlic and oregano in a food processor. Cover and blend until smooth.
4 Spread bean paste over surface of pizza crust.
5 Sprinkle with sun-dried tomatoes, basil and cheese.
6 Place pizza on an ungreased cookie sheet or pizza pan and bake for about 10 minutes or until
cheese is melted.
7 ENJOY!
Ingredients:
Veggie Mixture:
1 cup onion, chopped
1/2 cup celery, diced
1/2 cup carrots, diced
1 red bell pepper, chopped
1 cup zucchini, chopped
1 teaspoon dried basil
Bean Mixture:
4 cups water
1 cup low-sodium tomato juice
3 cups cooked white beans (dry cooked beans or low-sodium canned)
1/2 cup sliced black olives
Fresh parsley for garnish

Directions:
1 Saute the veggie mixture in olive oil until tender-crisp.
2 Combine the bean mixture in a large soup pot and add the veggie mixture.
3 Simmer, covered, over low heat for about 1/2 hour. Garnish each bowl with fresh parsely if
desired.
4 ENJOY!
Bean Gazpacho
Ingredients:
4 cups pinto beans, cooked
1 qt low sodium tomato juice
4 Tbsp lime juice
2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes
2 cups cucumber, peeled, seeded and chopped
1 cup celery, thinly sliced
1 cup onion, chopped
1 cup green pepper, chopped
2 tsps roasted garlic, minced
1/2 small avocado, peeled and chopped
1 cup fat free croutons
Directions:
1 Process 1 cup beans, tomato juice, lime juice, and Worcestershire sauce in food processor or
blender; pour into large bowl.
2 Mix in remaining beans and ingredients, except avocado and croutons. Refrigerate until chilled
about 4 hours.
3 Mix avocado into soup and pour into bowls; sprinkle with croutons.
4 ENJOY!
Ingredients:
2 high fiber flour tortillas such as La Tortilla 99% Fat Free Burrito Size
1 cup cooked black beans (low-sodium), warmed
1 small sweet potato, cooked
1 yellow squash, grated
4 tablespoons feta cheese
Cumin
Garlic
Hot pepper sauce to taste
Directions:
1 Preheat oven to 400. Cut the cooked sweet potato in half and scrape out the flesh with a spoon.
2 Place equal amounts of sweet potato flesh onto each tortilla. Sprinkle with cumin, garlic and
hot pepper sauce.
3 Next add 1/2 cup beans to each tortilla and half of the grated squash. Sprinkle each tortilla with
2 tbsp feta cheese.
4 Roll tortillas and place on a baking sheet coated with cooking spray. Bake until lightly
browned.
5 Serve with non-fat sour cream, salsa and green salad.
6 ENJOY!
Bean Tortilla Soup
Ingredients:
1 cup chopped onion
1 (19-ounce) can red kidney beans, rinsed and drained
1 (19-ounce) can black beans, rinsed and drained
1 chopped seeded jalapeÃ±o pepper
1 teaspoon Worcestershire sauce
2 (14 1/4-ounce) cans low sodium vegetable broth
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
Directions:
1 Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in
next 10 ingredients (beans through tomatoes); bring to a boil. Reduce heat, and simmer 1 hour.
Ladle soup into bowls; top with tortilla chips.
2 ENJOY!
Ingredients:
1 tsp olive oil
4 egg whites
1/2 tsp dried basil
2 tsp grated Parmesan cheese, divided
1 sweet red pepper, thinly sliced
1 yellow pepper, thinly sliced
Directions:
1 In a large non-slice frying pan over medium heat, warm oil; add the red peppers and yellow
peppers; cook stirring frequently for 4 to 5 minutes.
2 Keep warm over low heat. In a small bowl, lightly whisk together the egg whites, basil and
black pepper. Coat a small non-stick frying pan with non-stick spray.
3 Warm over medium-high heat for 1 minute. Add half of the egg mixture, swirling the pan to
evenly coat the bottom.
4 Cook for 30 seconds or until the eggs are set. Carefully loosen and flip; cook for 1 minute, or
until firm.
5 Sprinkle half of the peppers over the eggs. Fold to enclose the filling. Transfer to a plate.
Sprinkle with 1 tsp of the Parmesan cheese.
6 Repeat with the remaining egg mixture, peppers and 1 tsp Parmesan cheese.
7 ENJOY!
Ingredients:
2 cups strawberries, sliced
2 cups fresh raspberries
2 cups fresh blueberries
Fresh lemon juice
2 cups plain non-fat yogurt
1 tablespoon honey
Mint sprigs
Directions:
1 Mix berries together in a large bowl and sprinkle with fresh lemon juice.
2 Mix honey and yogurt together; drizzle mixture over individual servings of mixed berries.
Garnish with mint sprigs.
3 ENJOY!
Ingredients:
1.5 cups bran cereal (oat bran or wheat bran)
1 cup low-fat buttermilk
1 egg
1/3 cup applesauce
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1 cup flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1 cup blueberries
Directions:
1 Preheat oven to 375. Spray muffin tin with cooking spray or line with muffin liners.
2 Mix together bran and buttermilk and let stand for 10 minutes.
3 Beat together applesauce, sugar, vanilla and egg and add to buttermilk mixture.
4 Sift together dry ingredients and stir into buttermilk mixture. Fold in blueberries and spoon into
muffin tins.
5 Bake for 15-20 minutes or until a toothpick inserted in the middle comes out clean.
6 Yield: 12 muffins.
7 ENJOY!
Ingredients:
2 cups blueberries
2 cups raspberries
2 cups strawberries
2 cups blackberries
1 cup cran-raspberry juice
1 cup low fat blueberry yogurt
2 cups ice
Directions:
1 Place all items into blender and blend until smooth. Serve immediately.
2 ENJOY!
Berry Bread Pudding
Ingredients:
1 1/2 cups berries (frozen blueberries, sliced strawberries, or raspberries) - thawed
4 - 5 slices whole wheat bread - crusts removed
1/2 teaspoon brown sugar
1/2 teaspoon ground cinnamon
Lowfat vanilla yogurt (optional)
Directions:
1 Combine the thawed berries, brown sugar and cinnamon. Layer a spoonful of berries on the
bottom of a small 2 cup deep dish. Cover the berries and the bottom of the dish with a layer of
bread.
2 Spoon in most of the berries. Add another layer of bread and continue until the dish is full,
finish off with a layer of bread.
3 Cover the dish with plastic wrap and place a plate or bowl over the top of the berry dish that
fits just inside of it. Place a heavy object on top to press down on the fruit and bread layers.
4 Refrigerate overnight. (Check the dish to be sure juice does not run over the top. You may need
to replace the heavy object with a lighter one to prevent spills.)
5 Serve with a dollop of vanilla yogurt or a sprinkle of powdered sugar.
6 ENJOY!
Ingredients:
2 cups frozen unsweetened blackberries, thawed (save the juice from thawing)
2 cups frozen unsweetened raspberries, thawed (save the juice from thawing)
1 16-ounce can unsweetened grape juice juice concentrate
1/3 cup cornstarch dissolved in 1/3 cup water
Directions:
1 Place grape juice and juice from berries in a saucepan and bring to a boil.
2 Remove from heat and stir in cornstarch mixture. Add in a slow stream and stir constantly.
Bring to boil again while stirring. Remove from heat (should be consistency of pudding).
3 Refrigerate for about 1 hour. Stir in berries. Pour into sterilized jars.
4 Yield: 4 cups. Serving Size: 1 tablespoon.
5 ENJOY!
Ingredients:
2 2/3 cups chopped strawberries
1 2/3 cups coarsely chopped kiwi
2-3 Tablespoons sugar
2 Tablespoons lime juice
2 cups water
Ice
Directions:
1 In a blender, puree fruit with sugar and lime juice until smooth.
2 Combine fruit mixture and water in a large pitcher.
3 Cover and refrigerate for up to a week.
4 To serve, stir well and pour into tall glasses over ice.
5 ENJOY!
Berry-Kiwi Smoothie
Ingredients:
2 kiwis, sliced
1 cup strawberries
1 cup blueberries
1 cup kiwi-strawberry juice
1 cup fat free plain yogurt
2 cups ice
Directions:
1 Place all ingredients into blender and blend until smooth. Serve immediately.
2 ENJOY!
Berry Muffins
Ingredients:
1 1/4 cups flour
1/4 cup sugar
3/4 cup buttermilk, low-fat
2 Tablespoons melted trans free margarine
1 slightly beaten egg
1 cup coarsely chopped frozen strawberries or other berries
Directions:
1 Preheat oven to 400 degrees. Spray muffin tin with nonstick cooking spray.
2 a large bowl, combine the flour, sugar, baking powder, and baking soda. Stir well until all
ingredients are blended.
3 In another bowl, combine buttermilk, margarine, egg, and vanilla. Pour this mixture into the dry
ingredients.
4 Using a large spoon, gently stir ingredients just until moist (do not over-mix). Add fruit and stir
gently (do not over-mix).
5 Spoon batter evenly into 9 muffin cups. Bake 20 to 25 minutes or until golden brown.
6 Serve hot or cold. Muffins may be frozen for later use.
7 ENJOY!
Ingredients:
3 ripe peaches, pitted and chopped
1 cup blueberries (fresh or frozen)
1 banana, preferably frozen
1 cup low fat or non-fat vanilla yogurt
Directions:
1 Place ingredients in a blender and blend until smooth. Thin with non-fat milk if needed or
desired.
2 ENJOY!
Ingredients:
2 navel oranges, peel and pith removed
1 cup frozen raspberries
1 cup frozen blueberries
½ cup vanilla or plain yogurt
2 tbsp ground flaxseed
Directions:
1 Puree all ingredients until smooth. Serve immediately.
2 ENJOY!
Ingredients:
1 cup flour
1/2 cup sugar substitute (such as Splenda)
1 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg
2 Tbsp fat free milk
2 Tbsp vegetable oil
2 cups blueberries
2 cups blackberries
3/4 cup water
1 tsp orange peel, grated
Directions:
1 Combine flour, ¾ cup sugar substitute, baking powder, salt, cinnamon, and nutmeg.
2 Combine eggs, milk, and oil. Stir into dry ingredients until moistened. Spread batter evenly into
bottom of slow cooker.
3 In saucepan, combine berries, water, orange peel, and ¾ cup sugar. Bring to boil. Remove
from heat and pour over batter.
4 Cover and cook on HIGH for 2-3 hours until toothpick inserted into batter come out clean.
5 Let cobbler rest for 30 minutes before serving with whipped topping.
6 ENJOY!
Ingredients:
2 tsp canola oil
1 1/2 cup chopped onion
1/2 tsp ginger
2 tsp curry powder
15 1/2 oz can no added salt tomatoes
1/2 tsp salt
1/4 tsp rosemary
1/2 tsp thyme
15 oz can garbanzo beans, rinsed and drained
1/3 cup chopped fresh parsley
1 Tbsp lemon juice
Directions:
1 Heat oil in skillet over medium heat. Add onions and garlic and sauté until tender.
2 Add ginger, curry powder, and tomatoes stirring until mixture is slightly thicken. Add salt,
rosemary, thyme, and beans.
3 Stir well and simmer for 5 minutes stirring occasionally. Before serving add parsley and lemon
juice.
4 ENJOY!
Black Bean Gazpacho
Ingredients:
2 large tomatoes, seeded and chopped
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1 medium cucumber, peeled and chopped
2 celery stalk, thinly sliced
1/4 cup sliced green onions
3 cups no added salt tomato juice
2 Tbsp lime juice
2 Tbsp red wine vinegar
2 tsp Tabasco sauce
1/2 tsp low sodium Worcestershire sauce
2 15 oz can low sodium black beans, rinsed and drained
1/4 cup fat-free sour cream
Directions:
1 Mix all ingredients except for sour cream in a large bowl.
2 Cover and refrigerate for at least 6 hours, stirring occasionally. Serve with sour cream.
3 ENJOY
Ingredients:
2 cans black beans (50% less salt), drained
1 can reduced sodium vegetable broth and ½ can water
1 red onion, chopped
1 green pepper, chopped
2 stalks celery, chopped
3 cloves garlic, minced in garlic press
2 tablespoons cumin
1 teaspoon sugar
1/4-1/2 cup fresh cilantro, chopped
Green onions for garnish
Hot pepper sauce to taste
Shredded Parmesan cheese for garnish
Directions:
1 Heat olive oil in nonstick pan. Add garlic, onion, celery and green pepper and cook until
softened, about 5 minutes.
2 Pour in broth, water, beans, cilantro and seasonings and cook for another 15 minutes.
3 When soup is done, mix half in food processor using the chopping blade or puree in blender.
Add back to soup and stir.
4 Garnish with chopped green onions and 1 teaspoon Parmesan cheese. Add as much "heat" as
you like!
5 ENJOY!
Ingredients:
15 oz can low sodium chicken broth
5 oz package brown rice mix
1 Tbsp olive oil
1 yellow onion, minced
1 cup yellow pepper, chopped
1 cup green pepper, chopped
1 cup red pepper, chopped
1 tomato, diced
1/2 tsp onion powder
Directions:
1 In a medium saucepan, bring chicken broth to a boil. Add rice mix, and simmer on low,
covered, for 20 minutes.
2 Meanwhile, heat olive oil in a skillet, and sauté onion, garlic, and pepper until soft. Drain
excess liquid.
3 Add beans and tomato to sautéed vegetables, and heat thoroughly. Season with pepper, garlic,
and onion powder. Mix bean mixture with yellow rice, and serve.
4 ENJOY!
Black-eyed Chicken
Ingredients:
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup celery, diced
1 cup red bell pepper
1 cup green bell pepper
1/2 cup green onion, sliced
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions:
1 Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve
on lettuce leaves.
2 ENJOY!
Ingredients:
4 slices turkey bacon, cut into 1-inch pieces
2 1/2 cups low sodium chicken broth
1 cup dried black-eyed peas, rinsed
2 celery stalks, sliced
1 tsp thyme
1 tsp sage
3 medium carrots, thinly sliced
1 green bell pepper, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
1/2 cup low fat Monterey Jack cheese, shredded
Directions:
1 Cook bacon in a medium skillet until crisp. Remove bacon, blot with paper towels, and set
aside. Drain fat from skillet.
2 Heat broth, black-eyed peas, celery, onion, thyme, sage, cayenne pepper, and garlic to boiling
in the same skillet. Boil uncovered 2 minutes; reduce heat.
3 Cover and simmer about 40 minutes, stirring occasionally, until peas are almost tender. Stir in
carrots and peppers.
4 Heat to simmering. Cover and simmer about 15 minutes, stirring occasionally, until vegetables
are tender. Sprinkle with cheese and crumbled bacon.
5 ENJOY!
Ingredients:
1 teaspoon dried thyme
4 skinned chicken breasts (about 4 ounces each)
1/3 cup seedless blackberry preserves
Fresh spinach leaves, trimmed
black pepper to taste
Directions:
1 Heat oil in a large nonstick pan over medium-high heat. Add garlic and cook for about 2
minutes.
2 Sprinkle chicken with thyme and add to pan. Cook for about 6 minutes on each side or until
done (no longer pink in the middle). Remove chicken from the pan and keep warm.
3 Reduce heat to medium. Add blackberry preserves, vinegar and pepper to pan, stirring
constantly until the preserves melt.
4 Arrange 1 cup (or more!) fresh spinach on 4 plates. Place chicken breast on top and spoon 2
tablespoons sauce over each chicken breast.
5 ENJOY
Blackened Chicken
Ingredients:
4 skinless, boneless chicken breasts
Cooking spray
4 tbsp salt-free Cajun seasoning
1 tbsp garlic or onion powder
Directions:
1 Place chicken breasts between two sheets of plastic wrap and flatten to a 1/4-inch thickness
with a rolling pin or mallet.
2 Preheat broiler. Spray both sides of chicken with cooking spray then sprinkle with Cajun
seasoning and garlic and rub in.
3 Broil (or grill) chicken breasts 5 minutes each side.
4 ENJOY!
Blue Corn Bread
Ingredients:
3 water
2 cups blue cornmeal
1 cup yellow cornmeal
3/4 cup raisins
1/2 cup sprouted wheat (found at your local health food store)
1/3 cup brown sugar
Directions:
1 Preheat oven to 300 degrees. Line 8x8 inch cake pan with foil.
2 Bring water to boil in a large pot. Add each ingredient, one at a time.
3 Stir well until mixture is smooth and pour into foil-lined cake pan. Cover with a piece of foil.
4 Bake for 2 hours. Bread is done when toothpick inserted in center comes out clean.
5 ENJOY!
Blueberry Crumble
Ingredients:
4 cups fresh or thawed, frozen blueberries
1 to 2 Tbsp sugar
3 packages (1.5 oz each instant oatmeal with maple and brown sugar)
3 Tbsp butter, softened
Directions:
1 Preheat oven to 375ºF. In a 9-inch pie plate, toss blueberries with sugar.
2 In a small bowl, combine oatmeal and butter until mixture forms coarse crumbs; sprinkle over
blueberries.
3 Bake until mixture bubbles around the edge and topping is light brown, 30 to 35 minutes.
4 ENJOY!
Ingredients:
1 1/2 cups oat bran
1 cup nonfat milk
1 egg
2/3 cup brown sugar
1/2 cup flour
1/2 cup whole wheat flour
1 teaspoon cinnamon
1 cup blueberries
Directions:
1 Preheat oven to 375. Prepare muffin cups with cooking spray in a muffin pan or use paper
muffin liners.
2 Mix oat bran and milk. Let stand for 10 minutes.
3 In a large mixing bowl, mix applesauce, egg, brown sugar, and vanilla. Beat in bran mixture.
4 Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and cinnamon.
Stir into bran mixture until just blended. Fold in the cup of blueberries. Fill muffin cups about
2/3 full.
5 Bake for 15 to 20 minutes until a toothpick inserted in the middle comes out clean.
6 ENJOY!
Blueberry Popovers
Ingredients:
1 cup fat free milk
1/2 tsp vanilla extract
2 Tbsp melted butter
1/4 tsp salt
1/8 tsp fresh ground nutmeg
1/4 cup granulated sugar
1 cup sifted white flour
1/4 tsp ground cinnamon
2 cups blueberries
Directions:
1 Mix milk, extract, butter, salt, and nutmeg plus 3 tablespoon sugar in a large bowl.
2 Stir in flour, add eggs until just combined; let this batter stand for 5 minutes.
3 Meanwhile, mix remaining 1 tablespoon sugar and cinnamon in a separate bowl; set aside.
4 Heat oven to 450°F and place oven rack to middle position. Place berries in a buttered 9-inch
pie pan. Pour batter over the berries; sprinkle cinnamon-sugar over the batter.
5 Transfer pan to the oven and bake for 20 minutes. Reduce oven temperature to 350°F; bake
until popover is firm and golden brown, 15 to 20 minutes longer.
6 Cut popover into wedges and serve immediately or cool and store in a tightly sealed container
for a couple of days.
7 ENJOY!
Blueberry Sauce
Ingredients:
2 tsp cornstarch
1 tbsp water
1/4 cup sugar
1/3 cup water
1 tsp salt
2 cups fresh or frozen blueberries
Directions:
1 In a saucepan, blend the cornstarch and 1 tbsp water, then add sugar, salt, and remaining water.
Cook mixture over low heat until clear and slightly thickened, stirring constantly.
2 Add blueberries and boil for three minutes or until fruit is slightly softened.
3 ENJOY!
Ingredients:
1 cup frozen blueberries, thawed
½ cup olive oil
½ cup apple juice or water
1 tbsp Dijon mustard
2 tsp minced shallots
1 tbsp brown sugar
½ tsp sea salt
½ tsp ground white pepper
Directions:
1 Combine all ingredients in a food processor and process until smooth. Chill for at least 30
minutes.
2 ENJOY!
Bouillabaisse
Ingredients:
4 medium red potatoes (about 1-1/2 lbs)
1 1/2 cups thinly sliced onion
1 cup chopped celery
1 1/2 Tbsps tomato paste
1 Tbsp olive oil
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp saffron threads
1/4 tsp pepper
1/8 tsp fennel seeds
2 (8-ounce) bottles clam juice
2 lemon slices
1 (14.5-ounce) can no-salt-added whole tomatoes, drained
1 bay leaf
1/2 lb medium peeled shrimp
3/4 lb cod or other lean white fish fillets, cut into 1-inch pieces
Directions:
1 Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in bottom of
microwave oven.
2 Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another 5 minutes.
Wrap potatoes in a towel, and let stand 5 minutes.
3 Peel and cube potatoes; set aside. Combine onion and next 15 ingredients (onion through bay
leaf) in a 3-quart casserole; stir well.
4 Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking for
another 5 minutes.
5 Stir in potato, shrimp, and fish. Cover and microwave at high 3 minutes or until fish flakes
easily when tested with a fork. Discard bay leaf.
6 ENJOY!
Breaded Chicken
Ingredients:
4 ounces chicken breast
1/4 cup skim milk
1/3 cup breadcrumbs
Directions:
1 Preheat oven to 375°F
2 Dunk chicken breast in milk and then coat with breadcrumbs
3 Place on baking sheet and cook for 30 minutes or until chicken cooked through
4 ENJOY!
Ingredients:
1 can (20 oz) pineapple chunks (juice packed)
1 can (16 oz) pear halves (juice packed)
1 can (16 oz) sliced peaches (juice packed)
1 can (16 oz) apricot halves (juice packed)
1 1/4 cup, lemon or vanilla lowfat yogurt
1 cup granola (look for low-fat)
Directions:
1 Drain each can of fruit very well. Cut the pear halves several times each, the peaches once, the
apricots once.
2 Mix them up in a medium sized bowl. Pour the yogurt over the top and blend gently.
3 Spoon into 5 different bowls and sprinkle the granola on top.
4 *Sprinkle a little cinnamon on top to add extra zest.
5 ENJOY!
Breakfast Fruit Cup
Ingredients:
2 oranges, peeled and sliced into bite-sized pieces
1 banana, peeled and sliced
1 Tbsp golden raisins
1/2 cup low-fat plain yogurt
1/8 tsp cinnamon
Directions:
1 In a small bowl, combine fruit. Divide fruit equally into 4 bowls.
2 Put a rounded tablespoon of yogurt over fruit in each bowl and sprinkle with a dash of
cinnamon.
3 ENJOY!
Ingredients:
1 vegetarian sausage patty (such as Morningstar Farms)
1/2 cup egg substitute, scrambled
1 whole wheat English muffin, toasted
2 slices tomato
Directions:
1 Top English muffin with scrambled egg substitute, vegetarian sausage patty and sliced tomato.
2 ENJOY!
Creamy Broccoflower Soup
Ingredients:
3 cups red potatoes, diced
2 cups chopped red onions
3 cups water
5 cups chopped broccoflower
1/2 teaspoon dried marjoram
1 1/2 - 2 cups non-fat milk
Directions:
1 Combine potatoes, onions, garlic and celery in a soup pot. Bring to a boil; reduce heat and
simmer for 15-20 minutes or until potatoes are tender.
2 Add broccoflower and herbs. Cook for 15-20 minutes or until tender.
3 Working in batches, process vegetable mixture with milk in a blender. Return to pot, warm and
enjoy! Season with salt and pepper to taste.
4 ENJOY!
Ingredients:
3 cups red potatoes, diced
2 cups chopped red onions
3 cups water
5 cups chopped broccoflower
1/2 teaspoon dried marjoram
1 1/2 - 2 cups non-fat milk
Directions:
1 Combine potatoes, onions, garlic and celery in a soup pot. Bring to a boil; reduce heat and
simmer for 15-20 minutes or until potatoes are tender.
2 Add broccoflower and herbs. Cook for 15-20 minutes or until tender.
3 Working in batches, process vegetable mixture with milk in a blender. Return to pot, warm and
enjoy! Season with salt and pepper to taste.
4 ENJOY!
Ingredients:
2 cups fettucini noodles, uncooked (preferably whole wheat)
3 Tablespoons chopped green onion (also called scallions)
2 cups broccoli florets
1 can (14.5 ounce) stewed tomatoes
2 teaspoons grated Parmesan cheese
Directions:
1 Cook noodles according to package instructions (do not include oil or salt), and drain.
2 Spray a medium skillet with nonstick cooking spray; stir-fry onion and broccoli for 3 minutes
over medium heat.
3 Add seasonings (but not the Parmesan cheese) and tomatoes; simmer until heated through.
4 Spoon vegetable mixture over noodles and top with Parmesan cheese.
5 Serving Size: 1 1/4 cup.
6 ENJOY!
Ingredients:
1 1/2 cups uncooked brown rice
1/2 cup water
1 can (10 3/4 ounce) low-fat, lower sodium condensed cream of mushroom, chicken or celery soup
1 1/2 cups 1% milk
2 - 10 ounce packages frozen chopped broccoli
1 cup shredded reduced-fat cheese (any variety)
2 Tablespoons light, trans-free buttery spread
Directions:
1 Cook rice according to package directions; set aside.
2 Preheat oven to 350 degrees and grease on 12x9x2x inch baking pan.
3 Saute onions in margarine or butter until tender.
4 Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into baking pan.
5 Thaw and drain the vegetables and then spread over the rice mixture.
6 the cheese evenly over the top and bake at 350 degrees for 25-30 minutes until cheese is
melted and rice is bubbly.
7 ENJOY!
Broccoli Salad
Ingredients:
2 large heads broccoli
1 cup grated carrots
1/2 cup diced red onions
1/3 cup unsalted sunflower seeds
1/2 cup raisins
1/4 cup meatless bacon bits
3/4 cup low-fat mayonnaise
1/2 cup non-fat plain yogurt
1/4 cup rice vinegar
1/4 cup Splenda or sugar
Directions:
1 Cut broccoli flower and stalk into bite size pieces and place in a large bowl.
2 Add grated carrots, onions, sunflower seeds, raisins and bacon bits. Mix well.
3 In a small bowl, mix mayo, yogurt, vinegar and sugar substitute or sugar - blend well.
4 Pour mayo mixture over salad and toss until broccoli mixture is well coated.
5 Refrigerate over night for best flavor.
6 ENJOY!
Ingredients:
4 medium size star fruit, trimmed and each sliced into 8 stars
2 Tbsp fresh lemon juice
2 Tbsp light brown sugar
2 cups sugar free, fat free vanilla frozen yogurt
Directions:
1 Place a broiler rack 6 inches from source of heat. Preheat broiler. Arrange star fruit slices on a
baking sheet and brush with lemon juice.
2 Sprinkle with brown sugar. Broil until sugar bubbles and begins to darken, about 2 to 3
minutes.
3 Meanwhile, scoop frozen yogurt into 4 dessert dishes. Top each serving with 4 star fruit slices.
Serve immediately.
4 ENJOY!
Brown Bag Fruit Mix
Ingredients:
1/2 cup apple, unpared, diced
1/2 cup banana, sliced
1/2 cup grapefruit sections, cut up
2 Tbsp grapefruit or pineapple juice
1/3 cup grapes, halved
1/3 cup pineapple tidbits, juice-packed, drained
Directions:
1 Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and
banana.
2 Add grapes and pineapple and chill.
3 ENJOY!
1/2 cup sliced mushrooms
Directions:
1 Trim brussels sprouts and cut in half. Steam until tender - about 6 to 10 minutes, or microwave
on high for 3 to 4 minutes.
2 In a non-stick pot bring the broth to a boil.
3 Mix in the lemon juice, mustard, garlic and thyme. Add the mushrooms.
4 Boil until the broth is reduced by half, about 5 to 8 minutes.
5 Add the brussels sprouts; toss well to coat with the sauce.
6 ENJOY!
Ingredients:
2 large boneless skinless chicken breasts (about 10 ounces)
Bottled wing sauce (about 2 tablespoons)
Low-fat blue cheese dressing for dipping (about 6 tablespoons)
Cut-up veggies such as celery, carrots and bell peppers (about 1 cup each)
Directions:
1 Place chicken breasts between 2 sheets of heavy duty plastic wrap and flatten them (using a
meat mallet or rolling pin) to a ½-inch thickness.
2 Place flattened chicken breasts on a baking sheet coated with cooking spray and brush lightly
with bottled wing sauce.
3 Bake at 400 for 5 minutes, turn over and brush lightly with sauce and bake another 5 minutes or
until chicken is done.
4 Cut chicken into strips and serve with blue cheese dressing and veggies.
5 Serving size: 2-3 oz chicken, 2 tbsp low-fat blue cheese salad dressing and 1 cup veggies.
6 ENJOY!
Bulgur Veggie Salad
Ingredients:
1 medium chopped red onion
1 cup chopped zuchinni
1 small chopped green, red or yellow pepper
1 1/2 cups dry bulgur
2 cups low-sodium chicken broth
8 ounces canned, drained chickpeas
Lemon Wedges
Salt and Pepper to taste
Directions:
1 Heat oil in a large skillet. Add onions and cook until soft.
2 Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
3 Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the
liquid is absorbed.
4 Add parsley, salt and pepper to taste and stir. Serve warm or cold with lemon wedges.
5 ENJOY!
Ingredients:
1 cup low-fat mayonnaise
1/4 cup low-fat or non-fat buttermilk
1 0.4-ounce envelope ranch dressing mix
2 teaspoons dried basil
Directions:
1 Whisk together ingredients and refrigerate.
2 Yield: about 1 1/2 cups. Serving Size: 2 tablespoons.
3 ENJOY!
Ingredients:
1 small bell pepper, green or red, chopped
3 cloves garlic, pressed or finely chopped
1 small head cabbage, green or purple, sliced thin or shredded
1 medium potatoes, cooked and chopped
Dash of cayenne pepper
Pinch of salt (optional)
2 tablespoons fresh parsley, chopped or 1 tablespoon dried parsley
Directions:
1 Sauté bell pepper, onion and garlic in oil in a large skillet.
2 Add cabbage to skillet and cook, stirring occasionally, about 3 minutes.
3 Add precooked potatoes and spices. Stir to combine all ingredients. Cover and cook 2 more
minutes. Serve hot.
4 ENJOY!
Ingredients:
4 cups shredded or thinly sliced cabbage
1/4 cup grated or finely sliced carrots
1/4 cup thinly sliced celery
1/4 cup chopped green pepper
1 teaspoon finely chopped onion
1 tablespoon fresh chopped parsley
1/2 cup mayonnaise, light or low-fat
1/2 cup plain fat-free yogurt
1 teaspoon mustard
1/2 teaspoon lemon juice
1/2 teaspoon sugar
Directions:
1 Combine vegetables and herbs in a large bowl.
2 Mix mayonnaise, yogurt, mustard, lemon juice, and sugar in a small bowl. Blend well. Add to
vegetables.
3 Mix well. Keep in refrigerator until ready to eat.
4 ENJOY!
Cabbage Soup
Ingredients:
1 lb cabbage, finely shredded
4 celery stalks, sliced
4 carrots, sliced
1 onion, chopped
2 vegetable bouillon cubes, low sodium
1 qt low sodium tomato juice
4 cups water
Directions:
1 Combine all ingredients in slow cooker. Cover and cook on high for 3-4 hours or under
vegetables are tender.
2 ENJOY!
Ingredients:
1 cup onion, sliced vertically
1 Tbsp olive oil
4 cup napa cabbage, cut into 1/2" slices
2 cup halved seedless grapes
4 dried shitake mushrooms, rehydrated and cut into ½" slices
2 Tbsp chopped fresh basil (2 tsp dried basil may be substituted)
salt and pepper to taste
1/4 cup water
1 tsp cornstarch
Directions:
1 Sauté onion in oil until tender. Add cabbage, grapes, mushrooms, basil, salt and pepper and
stir-fry until cabbage is crisp-tender.
2 Combine water and cornstarch; mix well and add to grape mixture. Stir-fry about 1 minute or
until sauce thickens.
3 ENJOY!
Ingredients:
1 cup Calabaza squash, cubed
2 chayote squash, diced
2 Anaheim peppers, diced
1/2 cup red bell pepper, diced
2 cloves garlic, diced
1 medium green plantain, sliced
1 cup chopped onion
2 Tbsp olive oil
1 tsp salt
1 cup orange juice
1 tsp cumin seed
1 tsp oregano, ground
1 tsp black pepper
Directions:
1 Warm the olive oil in a large Dutch oven. Add the onion and cook until translucent.
2 Then add each of the vegetables at 2 minute intervals starting with the green plantains,
Calabaza, chayote, Anaheim chili and red pepper.
3 Stir well without crushing any of the vegetables. Season with garlic, oregano, cumin, black
pepper and salt.
4 Moisten the mixture with the orange juice. Simmer for 5 minutes or until tender.
5 ENJOY!
Campfire Apples
Ingredients:
4 Red or green apples
4-8 tbsp spoons of water
2-3 tbsp spoon of brown sugar
4 tsp light trans-free vegetable spread
1 tsp cinnamon
4 tbsp golden raisins
Directions:
1 Core apples and pare the top portion.
2 Prepare a piece of foil, about 2 feet long, then fold in half.
3 Place one apple in the center of the foil.
4 Bring the foil up around the apple leaving the top open.
5 Add 1-2 tbsp water into the core of each apple, followed by 1-2 tsp brown sugar, 1 tsp light
margarine, 1 tbsp raisins and a sprinkle of cinnamon
6 Gather the foil over the top of the apple and fold twice to seal.
7 Place the foil packs on the fire for 20 min or bake at 350 for 20-30 minutes or until soft.
Remove and Enjoy!
8 Serving size = 1 apple.
9 ENJOY!
Cantaloupe Cooler
Ingredients:
1 ripe cantaloupe
2 1/2 cups cold orange juice
2 Tablespoons granulated sugar (optional)
Crushed ice
Directions:
1 Cut melon in half. Scoop out seeds, remove rind and discard. Cut melon into 1-inch cubes.
2 In blender or food processor, blend melon cubes with 1/2 cup orange juice until smooth.
3 Pour puree into pitcher and stir in the remaining orange juice and the sugar. Stir until sugar is
dissolved.
4 Pour into glasses filled with crushed ice.
5 ENJOY!
Caramel Apple Dip
Ingredients:
1 8 ounce package of fat free or light cream cheese, softened
1/3 cup light brown sugar
1 tbsp fat free caramel sundae syrup
Directions:
1 Combine ingredients in a medium bowl and blend together using an electric mixer until smooth.
Serve with apple slices.
2 Yield: about 1 cup. Serving Size: 2 tablespoons.
3 ENJOY!
Caramelized Pears with Toasted Almonds and
Yogurt
Ingredients:
3 ripe pears, scrubbed, quartered, cored and thinly sliced
1 tablespoon firmly packed brown sugar
1 tablespoon unblanched almonds, sliced
1/2 cup lowfat vanilla yogurt
Directions:
1 Place a broiler rack about 3 inches from source of heat. Heat the broiler.
2 Arrange the pears in a shallow, flameproof dish in concentric circles, slightly overlapping
each other. Sprinkle with the brown sugar.
3 Broil until the brown sugar has carmelized and pears begin to brown, about 5 minutes.
4 Sprinkle with the almonds and broil for about 1 minute or until almonds turn golden.
5 Serve warm, topping each serving with a dollop of vanilla yogurt.
6 ENJOY!
Caraway Cabbage
Ingredients:
1 sliced onion
1 pound sliced cabbage
1/4 teaspoon salt
1 teaspoon caraway seeds
Directions:
1 Heat oil in a large saute pan. Saute onion over medium heat, until light brown, about 5 to 6
minutes.
2 Add sliced cabbage, salt, black pepper, and caraway seeds.
3 Stir and cook for 30 minutes.
4 ENJOY!
Shredded Carrot and Fruit Salad
Ingredients:
4 large carrots, shredded
1 can chunk pineapple, drained and rinsed
4 apples, diced and sprinkled lightly with lemon juice
½ cup golden raisins
Reduced fat vinaigrette dressing, about 4 tbsp
Directions:
1 Mix all ingredients in medium size bowl.
2 Refrigerate to let flavors blend.
3 ENJOY!
Carrot and Butternut Squash Soup
Ingredients:
Cooking spray
3 cups peeled and diced butternut squash
2 cups carrots, peeled and thinly sliced
1 large leek, white and tender green parts only, thinly sliced
2 14-1/2 oz. cans low-sodium vegetable broth
1/4 teaspoon freshly ground pepper
1/4 teaspoon nutmeg
1/4 cup 1% milk
Salt to taste (not included in nutrition facts)
Sprig of rosemary for garnish
Directions:
1 Spray a large saucepan with cooking spray and heat pan to medium-high heat. Add squash,
carrots and leeks and cook, uncovered for 7-8 minutes, stirring occasionally.
2 Add broth, pepper, and nutmeg then bring to a boil. Reduce heat to low and simmer, covered
for 30 minutes or until vegetables are tender.
3 Place a third of the soup mixture in a food processor, cover and process until smooth. Repeat
with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk.
Add salt to taste.
4 Serve soup garnished with a sprig of rosemary (optional).
5 ENJOY!
Carrot Bars
Ingredients:
1 cup sugar
1/4 cup applesauce
2 jars baby food carrots
2 eggs, beaten
1 1/4 cup flour
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1/2 cup nuts, chopped (optional)
Icing (optional):
1/4 cup soft margarine
1 1/2 cups powdered sugar
3 oz light cream cheese
1 tsp vanilla
Directions:
1 Preheat oven to 350 degrees F.
2 In a large bowl, mix sugar, oil, applesauce, baby food carrots, eggs, flour, 1 tsp of vanilla,
baking soda, cinnamon, salt and nuts (optional) together.
3 Bake in 13" x 9" greased and floured pan for 25-30 minutes.
4 While bars bake, mix icing (optional): margarine, powdered sugar, cream cheese, and 1 tsp
vanilla.
5 When bars are baked, cool, spread with icing or sprinkle with powdered sugar. Cut into bars.
Serve.
6 *Icing not included in nutritional analysis. Serving Size: 1 bar.
7 ENJOY!
Carrot Cake
Ingredients:
2 cups flour
2 tbsp baking soda
2 tbsp ground cinnamon
1 c light brown sugar -- packed (may use Splenda brown sugar)
1 egg
2 egg whites (may use egg beaters)
2/3 cup low-fat buttermilk
8 oz crushed pineapple in juice
2 cups carrots -- peeled and grated
3 tbsp canola oil
2 tsp vanilla extract
Icing:
6 oz light cream cheese -- softened (reduced fat)
1 tbsp light margarine -- softened
1 1/2 cups confectioner's sugar
1 tsp orange rind -- grated
1/2 tsp vanilla extract
Directions:
1 Cake: Combine flour, baking soda & cinnamon. Set aside. Combine brown sugar, egg, egg
whites, buttermilk, pineapple & its juice, carrots, oil & vanilla. Beat at medium speed until
well blended.
2 Pour the batter into a greased 13 x 9 pan. Bake at 350º F for 25-35 minutes or until a pick
inserted in the center comes out clean. Cook cake in the pan completely. Spread icing over
cooled cake.
3 Icing: Combine cream cheese & margarine. Gradually add the powdered sugar, mixing until
smooth. Add the orange rind & vanilla.
4 Cut cake into 18 squares.
5 ENJOY!
Carrots and Pineapple Gelatin Salad
Ingredients:
1 cup, boiling water
1 small package lime flavored gelatin
1/2 cup, cold water
1 Tbsp, white vinegar or lemon juice
1/2 cup, non-fat mayonnaise
Pinch of salt and pepper
1 carrot, shredded
1 can, crushed pineapple in own juices, drined
Directions:
1 Blend all ingredients together, except carrots and pineapple.
2 Freeze for 20 to 30 minutes. Add carrot and pineapple. Stir and freeze for 1 hour.
3 ENJOY!
Carrot Cookies
Ingredients:
1/2 cup soft trans-free margarine
1 cup honey
1 cup grated raw carrots
2 well beaten egg whites
2 cups all purpose or whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon cinnamon
2 cups quick cooking oats
1 cup raisins
Directions:
1 In a large bowl, cream together margarine and honey. Stir in carrots
and egg whites.
2 Stir together flour, baking powder, baking soda, salt, cinnamon,
oatmeal and raisins. Gradually stir flour-oatmeal mixture into creamed
mixture, just until all flour is mixed. Do not over mix.
3 Drop from teaspoon on a baking sheet sprayed with cooking spray.
Flatten slightly and bake at 350 degrees for 10 minutes, or until lightly
browned.
4 Serving Size: 2 cookies.
5 ENJOY!
Ingredients
1 cup whole wheat flour
3
⁄ 4 cup unbleached flour

1
⁄ 4 teaspoon cinnamon
1
⁄ 8 teaspoon salt
1
⁄ 2 cup sugar
1
⁄ 4 cup light maple syrup
3 egg whites
1
⁄ 2 cup unsweetened applesauce
1
⁄ 4 teaspoon vanilla extract
3
⁄ 4 cup fat-free buttermilk
1 1⁄ 2 cups apples, chopped
1 tablespoon sugar
1
Directions
1. In a large bowl combine the dry ingredients (flour through sugar); mix well.
2. Make a well in the center and add the egg whites, applesauce, vanilla, and buttermilk. Mix gently.
3. Fold in the apples and mix just until all ingredients are combined.
4. Pour batter into lightly greased muffin tins.
5. Bake at 350 for 20 minutes.
6. While muffins are baking combine the remaining cinnamon and sugar. Sprinkle over muffins as soon as they come
out of the oven; the moisture of the muffins will hold just enough sugar in place.
Ingredients
1
⁄ 2 cup water
1
⁄ 4 cup quinoa, rinsed
1
⁄ 2 medium onion, chopped

1 (14 1/2 ounce) can fat-free vegetable broth
1 (10 ounce) package frozen peas
1
⁄ 4 teaspoon salt
1
⁄ 4 teaspoon pepper
2 teaspoons plain fat-free yogurt (optional) or 2 teaspoons nonfat sour cream, to garnish (optional)
Directions
1. In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for approximately 12
minutes or until water is absorbed.
2. Meanwhile, in a large saucepan, saute onion in oil until tender. Stir in broth and peas. Bring to a boil. Reduce heat;
simmer, uncovered, for five minutes or until peas are tender.
3. In a blender or food processor, puree soup until smooth. If you are doubling the recipe, you may need to do this in
batches.
4. Return all to the pan. Stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
5. Garnish each serving with 1 teaspoon yogurt or sour cream if desired.
6. For Vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.
Ingredients
1
⁄ 2 cup water
1
⁄ 4 cup quinoa, rinsed
1
⁄ 2 medium onion, chopped

1 (14 1/2 ounce) can fat-free vegetable broth
1 (10 ounce) package frozen peas
1
⁄ 4 teaspoon salt
1
2 teaspoons plain fat-free yogurt (optional) or 2 teaspoons nonfat sour cream, to garnish (optional)
Directions
1. In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for approximately 12
minutes or until water is absorbed.
2. Meanwhile, in a large saucepan, saute onion in oil until tender. Stir in broth and peas. Bring to a boil. Reduce heat;
simmer, uncovered, for five minutes or until peas are tender.
3. In a blender or food processor, puree soup until smooth. If you are doubling the recipe, you may need to do this in
batches.
4. Return all to the pan. Stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
5. Garnish each serving with 1 teaspoon yogurt or sour cream if desired.
6. For Vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.
Healthy Low-Fat Banana Zucchini Bread
Ingredients
1 cup white flour
1 cup wheat flour
1 cup rolled oats (Quaker Old Fashioned Oats)
1 1⁄ 2 teaspoons baking powder
1 1⁄ 2 teaspoons baking soda
1 1⁄ 2 teaspoons cinnamon
1
⁄ 4 teaspoon ground allspice
1
⁄ 4 teaspoon freshly ground nutmeg
1 teaspoon salt
4 eggs (or Egg Beaters to cut some calories)
1 1⁄ 4 cups white sugar

1
⁄ 4 cup oil
1
⁄ 2 cup applesauce
2 medium overripe bananas, mashed (the riper, the sweeter)

1 teaspoon vanilla
2 cups shredded zucchini
1 cup raisins (or dates or walnuts)
Directions
1. Preheat oven to 350 degrees.
2. Whisk together white flour, wheat flour, oats, baking powder, baking soda, cinnamon, allspice, nutmeg, and salt.
3. In a separate bowl, beat the eggs.
4. Add the sugar, oil, applesauce, and mashed bananas to the eggs; mix well.
5. Add the vanilla.
6. Combine the wet and dry mixtures. Stir until just combined.
7. Fold in the zucchini and raisins.
8. Pour into 2 lightly greased loaf pans (9x5-inch).
9. Bake for 45-50 minutes or until a knife comes out clean.
Low Fat Chocolate Fondue
Ingredients
2 teaspoons cornstarch
1 cup water
1
⁄ 4 cup unsweetened cocoa
1
⁄ 4 cup granulated sugar

1 pinch salt
cut up fresh banana
fresh strawberries
Directions
1. Mix cornstarch and water in a small saucepan.
2. When smooth, add remaining ingredients except fruit and stir over moderately high heat until mixture boils 1
minute.
3. Pour into fondue pot to keep warm.
Low Fat Lasagna
Ingredients
1 (28 ounce) jar reduced-fat spaghetti sauce (you choose brand)
1 (16 ounce) can fat-free chicken broth
2 eggs
2 garlic cloves, crushed

8 ounces part-skim mozzarella cheese, grated
2 cups low-fat ricotta cheese
1
⁄ 2 lb lean ground beef
1 (10 ounce) package frozen chopped spinach
1 onion, finely chopped

1
⁄ 2 lb fresh mushrooms, sliced
1
⁄ 2 teaspoon soy sauce
1 teaspoon balsamic vinegar

8 ounces lasagna noodles (*any brand, don't boil, they will cook in oven)
salt and pepper
Directions
1. Preheat oven to 350°F.
2. Lightly oil bottom of baking pan.
3. Stir one cup of the chicken stock into the spaghetti sauce and set aside.
4. Whisk the egg.
5. Stir in ricotta cheese and one cup of the mozzarella.
6. Add garlic, salt and pepper and set aside.
7. Brown and drain the ground beef making sure to break it into very small pieces.
8. Season with salt and pepper.
9. Cook the spinach until it is half done, approximately two-thirds of the time indicated on the microwave directions.
10. Sauté the onion in 1/2 cup chicken stock until it is translucent.
11. Cook the mushrooms in the remaining 1/2 cup chicken stock adding the soy sauce and vinegar.
12. Simmer until all liquid is absorbed.
13. Mix together beef, spinach, onions and mushrooms.
14. Build the lasagna starting with a layer of sauce in the bottom of the pan.
15. *Add one layer of the uncooked noodles followed by more sauce, 1/3 of the cheese mixture and 1/3 of the
spinach/beef mixture.
16. Repeat two more times, finishing off with the spinach mixture and the remaining sauce.
17. Bake uncovered for 45 minutes, until liquid around the edges has been absorbed.
18. Sprinkle remaining mozzarella on top and bake for 15 minutes more.
19. To freeze: Bake, cool, wrap well, and label. freeze up to 2 months. *Note: You can assemble and freeze without
cooking and cook on the day to be eaten!
20. To serve, defrost overnight and then bake until warmed through, or bake from frozen for 1 hour and a half.
Parmesan Crusted Chicken (Low-fat Version)
Ingredients
1
⁄ 2 cup hellmann mayonnaise
1
⁄ 4 cup grated parmesan cheese
4 boneless skinless chicken breasts

4 teaspoons Italian seasoned breadcrumbs
Directions
1. Combine mayonnaise and cheese.
2. Spread on chicken, then sprinkle with bread crumbs.
3. Bake at 425 degrees for 20 minutes
Yummy Low-Fat Mac & Cheese
Ingredients
1 tablespoon unsalted butter
3 tablespoons unbleached all-purpose flour
1 teaspoon dry mustard
1
⁄ 2 teaspoon paprika
1
⁄ 2 teaspoon kosher salt
1 1⁄ 2 cups nonfat milk
1 cup nonfat sour cream

1 egg, lightly beaten
2 cups shredded reduced-fat cheddar cheese

4 cups cooked elbow macaroni (from about 2 cups dried)
1
⁄ 4 cup corn flake crumbs or 1⁄ 4 cup dried breadcrumbs
Directions
1. Coat 2 quart casserole with nonstick spray. Preheat the oven to 350°F.
2. Melt butter in medium saucepan. stir in flour, mustard, paprika, and salt. slowly pour in milk, whisking continuously
until there are no lumps in the flour. continue to stir with whisk, raise the heat, and cook until milk bubbles and
thickens. Remove from stovetop and stir in sour cream, egg, and cheese.
3. Toss macaroni and the cheese mixture together in a bowl and then pour it into the casserole. Top with the
cornflake crumbs. Set in the oven and bake for 20 min, or until bubbling around edges.
Low, Low Fat Muffins
Ingredients
2 cups flour
1
⁄ 4 cup brown sugar, firmly packed
1 tablespoon baking powder

1
⁄ 2 teaspoon salt
1
⁄ 2 cup orange juice
1
⁄ 2 cup skim milk
1
⁄ 3 cup orange marmalade (use low sugar)
2 tablespoons orange marmalade (use low sugar)

1
⁄ 4 cup egg substitute
1 teaspoon grated orange rind
Directions
1. Heat oven to 400F and put paper liners in 12 muffin cups.
2. Mix all the dry ingredients, mix well.
3. Mix the milk, juice,1/3 cup marmalade, egg substitute and peel, mix well.
4. Add juice mixture to dry ingredients and mix only until the dry ingredients are moistened.
5. Do not over mix.
6. Divide among the cups.
7. Add a dab of orange marmalade to the top of each muffin and with a tooth pick.
8. swirl it around the batter so it looks a bit like a ribbon running around the muffin.
9. Bake muffins until tops are firm& golden about 20 minutes.
10. Cool on wire rack for 5 minutes.
Low Fat Breakfast Wraps
Ingredients
4 (6 inch) low-fat flour tortillas
1 cup Egg Beaters cheese and chive egg substitute
3 tablespoons salsa
4 slices turkey bacon

4 teaspoons fat free cream cheese
Directions
1. Place bacon on paper towel on top of paper plate. Cover with another papertowel and cook on high 2 minutes.
2. Flip bacon over and cook 30 sec to 1 min more or till crispy.
3. Scramble egg substitute in a non-stick pan coated with cooking spray.

4. Once egg substitute is fluffy add in salsa and warm through.
5. Spread each tortilla with 1 t. cream cheese, fill with 1/4 of egg mixture and one slice bacon.
6. Wrap up and serve
Ingredients
1 -2 teaspoon olive oil
1 cup chopped onion (scallion work well too)
1 tablespoon minced ginger
2 -3 teaspoons curry powder (for this recipe, I like a milder curry powder that has a bit of fennel seed)
1 (14 1/2 ounce) can diced tomatoes, undrained
salt
1 (15 ounce) can black beans, rinsed and drained

1 (15 ounce) can chickpeas, rinsed and drained
1
⁄ 3 cup chopped fresh cilantro or 1⁄ 3 cup parsley
Directions
1. Heat oil in a large, non-stick skillet over medium heat.
2. Add onion and ginger and saute about 3 minutes, or until tender.
3. Add curry powder and stir to coat onions evenly.
4. Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.
5. Add black beans, chickpeas and salt to taste.
6. Stir to coat beans evenly.
7. Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.
8. Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.
9. Serve warm.
10. This dish goes nicely over some jasmine or basmati rice.
Low-Fat (Or Fat-Free) Banana-Crunch
Muffins
Ingredients
1
⁄ 2 cup wheat and barley cereal, nuggets (I substituted 1/2 cup oatmeal here since I didn't have this ingredient)
1
⁄ 2 cup sugar
1
⁄ 2 teaspoon baking powder
1
⁄ 2 teaspoon baking soda
1
⁄ 4 teaspoon salt
2 medium ripe bananas, mashed (about a cup)

1
⁄ 2 cup plain nonfat yogurt
1
⁄ 4 cup egg substitute (I didn't have these either so I used 1/4 cup of eggs(about an egg and a half)
1
Directions
2. Spray 24 mini-muffin-pan cups with nonstick cooking spray.
3. In medium bowl, mix first six ingredients.
4. In large bowl, with wire whisk or fork, mix bananas, yogurt, egg substitute (egg) and vanilla well; stir in flour
mixture just until moistened.
5. Spoon batter into muffin-pan cups.
6. Bake muffins 20 minutes or until tops are golden and toothpick inserted in center of muffin comes out clean.
7. Remove from muffin-pan cups to wire racks.
8. Serve warm, or cool to serve later!
9. Note: I made these in heart-shaped pans I bought at a local grocery store.
10. This recipe only yielded four heart-shaped cakes when I did that, and I baked them for about 45-50 minutes.
Low Fat Mocha Chocolate Chip Muffins
Ingredients
⁄ 4 cup skim milk
1 teaspoon safflower oil
1 cup unsweetened applesauce
1
⁄ 4 cup egg substitute or 1 egg
1 tablespoon instant coffee, dissolved in
1 tablespoon water
1
⁄ 4 cup unsweetened cocoa
1 1⁄ 2 cups flour
3
⁄ 4 cup sugar
1 teaspoon cinnamon
1
⁄ 4 cup semi-sweet chocolate chips
Directions
1. Heat oven to 400.
2. Spray 14 muffin cups with cooking spray.
3. In medium bowl combine milk, oil, applesauce, egg & coffee mixture.
4. Combine remaining ingredients in a large bowl.
5. Add the wet ingredients to dry mixture & mix until combined.
6. Fill muffin tins 1/2-3/4 full.
7. Bake 30-40 minutes, until toothpick inserted into center comes out clean.
Low-Fat Teriyaki Grilled Tuna Steaks
Ingredients
1
⁄ 4 cup soy sauce

2 tablespoons white wine vinegar
2 tablespoons sherry wine or 2 tablespoons chicken broth
2 tablespoons unsweetened pineapple juice
1 teaspoon ground ginger
1
⁄ 8 teaspoon black pepper
4 tuna steaks (about 6 oz. each)
Directions
1. In bowl, combine first 9 ingredients, and mix well.
2. Remove 1/3 c.
3. of mixture to small bowl for basting; cover and refrigerate.
4. Pour remaining marinade into large ziplock bag, add tuna.
5. Seal bag, and turn to coat steaks; refrigerate for at least 1 hour.
6. Coat grill rack with nonstick cooking spray.
7. Drain steaks and discard marinade.
8. Grill tuna, uncovered, over medium heat for 5-6 minutes on each side or until fish flakes easily with a fork, basting
frequently with reserved marinade.
Low Fat Bran Muffins
Ingredients
3 cups white flour
1 tablespoon salt (or less)
1 1⁄ 2 cups brown sugar
3 cups natural bran

3 cups all-bran cereal
2 cups raisins
2 eggs
2 egg whites
1 cup applesauce
1
⁄ 4 cup molasses
1 quart 1% fat buttermilk
1 1⁄ 2 cups water
Directions
1. Mix dry ingredients in a lage bowl and make a well in the centre.
2. Beat eggs and egg whites in a separate bowl and add all liquid ingredients.
3. Add to dry mixture and mix well.
4. Refrigerate overnight.
5. Preheat oven to 400°.

6. Stir batter well and fill regular muffin tins 2/3 full.
7. Bake for 17-20 minutes.
8. Batter will keep well in fridge at least one week.
Shrimp Egg Foo Yong (Low Carb and Low
Fat)
Ingredients
4 tablespoons canola oil
1
⁄ 4 cup onion (chopped)
2 cups cabbage (shredded)

6 eggs
2 tablespoons sesame oil
1
⁄ 2 teaspoon garlic powder
1
⁄ 4 teaspoon salt
1
⁄ 8 teaspoon fresh ground black pepper
1 cup bean sprouts (pressed down firmly in cup)

1 cup cooked small shrimp (or large dice medium)
Directions
1. Place 2 tablespoons oil in large skillet, and cook onions and cabbage over medium-high heat until tender.
2. Remove from heat and drain off excess liquid and set the onions and cabbage to the side.
3. Whisk eggs in a bowl and mix in soy sauce, sesame oil, spices, onion and cabbage mixture, and sprouts.
4. Using a non-stick pan over medium-high heat, heat the remaining 2 tablespoons of oil.
5. Ladle about 4 ounces of the mixture into the hot pan, as you would for pancakes, and sprinkle the shrimp evenly on
top of each.
6. Cook for about 3 minutes, or until edges begin to brown, and when jiggled, they slide in the pan.
7. Flip them over and cook another 2 to 3 minutes until cooked through.
8. NOTE: If the Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degree oven for a
few minutes.
Low Fat, Low Cholesterol Chocolate
Cake/Cupcakes
Ingredients
1 (18 ounce) box Betty Crocker Super Moist cake mix
1 (15 ounce) can pumpkin

1 cup warm water
1
1 (1 ounce) package sugar-free instant white chocolate pudding mix (or regular vanilla)
1 1⁄ 2 cups skim milk
8 ounces Cool Whip Lite
Directions
1. Mix cake mix, pumpkin, water and cinnamon until well blended.
2. Batter will be thick.
3. Pour into a 9x13 GREASED pan, or cupcake liners.
4. Bake 350°F for 40 minute for a 9x13 or 20 minute for cupcakes or until toothpick comes out clean.
5. Frosting:.
6. Mix pudding with milk, then blend in cool whip.
7. Frost when cake is cool.
8. Keep refrigerated.
Low-Fat Baked Cheese Sticks
Ingredients
4 cups corn flakes cereal (finely crushed to measure 1 cup)
1
⁄ 2 teaspoon dried oregano
1 teaspoon garlic salt

1
⁄ 4 cup all-purpose flour
2 egg whites
2 tablespoons water
1 (8 ounce) package lowfat mozzarella cheese (can use full fat cheese) or 1 (8 ounce) package mozzarella cheese,
strings (can use full fat cheese)
Directions
1. Set oven to 400 degrees.
2. Lightly grease a medium pan lined with foil.
3. In a large bowl, combine the crushed 1 cup cereal with the oregano and garlic salt, mix to combine.
4. In another small bowl place in the flour. In another bowl thoroughly beat the egg whites with the 2 tbsp of water.
5. Cut the mozzarella cheese into 12 sticks, approximately 2-3/4-inches in length.
6. Dip the cheese sticks in the flour, then in the egg/water mix, then in the cereal mixture (make sure that the cheese
sticks are well coated with egg mix and cereal mix, as the cheese will run out while baking).
7. Arrange cheese sticks on the baking sheet.
8. Allow the sticks to set for 30 minutes before baking.
9. Bake in a 400 degree oven for about 8 minutes, until cheese is soft and sticks are lightly browned.
10. Recipe can be doubled for more cheese sticks.
Low Fat Fish Fingers
Ingredients
1 1⁄ 2 lbs firm white fish fillets (I like cod, cut into strips)
2 eggs
3
⁄ 4 cup milk
1 cup corn flake crumbs

1
⁄ 2 teaspoon seasoning salt
1
⁄ 2 teaspoon ground pepper
1
⁄ 2 teaspoon cayenne
Directions
1. Combine milk and eggs.
2. Combine crumbs and seasoning.
3. Dunk fish into egg mixture and then into crumbs.
4. Place on baking sheet that has been sprayed with cooking spray.
5. Spray each piece of fish lightly with cooking spray.
6. Cook at 375 for about 20 minutes or until fish flakes easily.
Low Fat Microwave Fudge
Ingredients
1 lb powdered sugar
1
⁄ 2 cup cocoa
1
⁄ 4 cup fat-free evaporated milk
1
⁄ 4 cup butter
1 teaspoon vanilla (two if you love it like me!)
Directions
1. Line 8" x 8" pan with foil.
2. Sift sugar and cocoa into a heatproof bowl. Add milk and butter. Do not stir.
3. Microwave on high for 2 1/2 minutes or until butter is melted. Add vanilla. Stir to blend.
4. Turn into pan and smooth the top. Put in freezer 10 minutes to set.
Ingredients
3 medium zucchini, sliced
2 medium carrots, sliced
10 mushrooms, sliced
1 medium onion, sliced
1 (10 ounce) russet potatoes, peeled,cut into 1-inch pieces
3 (14 1/2 ounce) cans vegetable broth
3 cups canned crushed tomatoes, with added puree

1 (14 1/2 ounce) can stewed tomatoes
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon chopped garlic
1 teaspoon dried basil
1 teaspoon dried oregano
additional chopped fresh parsley
Directions
1. Combine zucchini, carrots, mushrooms, onion and potato in heavy large Dutch oven.
2. Add vegetable broth, crushed tomatoes, stewed tomatoes, 3 tablespoons parsley, cilantro, garlic, basil and oregano.
3. Bring mixture to boil.
4. Reduce heat, cover and simmer until vegetables are tender, about 30 minutes.
5. Strain cooking liquid into large saucepan; reserve vegetables.
6. Place 3 cups vegetables in blender.
7. Add 1/4 cup cooking liquid.
8. Puree until smooth.
9. Stir puree into remaining cooking liquid in saucepan.
10. Return remaining vegetables to cooking liquid.
12. (Can be prepared 5 days ahead. Cover and refrigerate.) Bring soup to simmer.
13. Ladle into bowls.
14. Sprinkle with additional parsley.
15. Serves 8.
Low Fat Pepperoni Pizza on a Flat Out
Ingredients
1 low-fat low-carb whole wheat tortilla (I use a brand called Flat Out)
1
⁄ 4 cup fat free mozzarella cheese
8 -12 slices turkey pepperoni

1
⁄ 3 cup pizza sauce
2 tablespoons chopped green peppers

2 sliced mushrooms
1
⁄ 3 of a small onion, thinly sliced
2 tablespoons low fat mozzarella
2 teaspoons parmesan cheese
Directions
1. Lightly spray the tortilla with Pam.
2. Toast the tortilla in a 400 degre oven for 5-7 minutes.
3. Remove the flatout and top (in order) with pizza sauce, fat free cheese, pepperoni slices, onions, mushrooms and
green pepper.
4. Sprinkle with 2 Tbl low-fat mozarella.
5. Bake for 7-10 minutes.
6. Sprinkle with parmesan cheese, slice and serve!
Low Fat Eggplant (Aubergine) Parmesan
Ingredients
1 lb eggplant, sliced & peeled
1
⁄ 2 teaspoon salt
1
8 ounces tomato sauce

1
⁄ 2 teaspoon italian seasoning
1
⁄ 2 teaspoon oregano
1
⁄ 2 teaspoon chicken bouillon granule
1
⁄ 4 cup mozzarella cheese, shredded
2 tablespoons parmesan cheese, grated

olive oil flavored cooking spray
Directions
2. Peel and slice eggplant into 1/2 slices.
3. Spray both sides with cooking spray and place on a sprayed baking sheet.
4. sprinkle with half of the salt and garlic powder.
5. Bake 20 minutes, turning the eggplant halfway through cooking time.
6. In a sauce pan, saute minced garlic in cooking spray until lightly browned.
7. Add tomato sauce, italian seasoning, oregano, and bouillon granules.
8. Reduce heat under pan to very low and cover.
9. Remove eggplant from baking sheet.
10. In a small baking dish, spread a thin layer of sauce. Add one layer of eggplant, another of sauce and so on until all
eggplant is used.
11. Finish with a layer of sauce. Top with cheeses and bake until cheese is melted.
Low Calorie and Low Fat Cheesecake
Ingredients
1 cup reduced-fat honey graham crackers (crushed)
1
⁄ 4 cup melted sweet creamy butter (salted)
1
⁄ 2 cup Splenda sugar substitute
3 tablespoons cake flour

1
⁄ 4 teaspoon salt
2 egg whites
1
⁄ 2 cup nonfat milk
16 ounces fat free cream cheese
Directions
1. Preheat oven to 350 degrees F.
2. Melt butter in 8" round baking pan.
3. Be careful, make sure butter does not burn.
4. Remove from heat and stir in graham cracker crumbs until evenly distributed.
5. Press evenly and firm throughout the baking pan.
6. Bake crust for 10 minutes, remove and set aside.
7. Reduce heat to 325 degrees F.
8. With electric mixer, mix cream cheese, splenda, vanilla extract, egg whites until thoroughly mixed.
9. Add cake flour, salt, and milk.
10. With electric mixer,mix thoroughly.
11. Pour the batter into the cooled crust and bake for 1 hour at 325 degrees F.
12. Let cool at room temperature for about 20 minutes.
13. Place in refrigerator and chill for at least 2 hours.
14. Hey, it's definitely not the real thing-- but at 155 calories/serving, (1/8 of the cheesecake), it tastes pretty damn
good!
Low Fat, Sugar Free Cornbread
Ingredients
1 cup flour
1 cup cornmeal
1 teaspoon salt

1
⁄ 3 cup Splenda sugar substitute, for baking,not packets
1 egg
1 1⁄ 4 cups nonfat milk

1
⁄ 4 cup melted i can't believe it not butter light margarine
Directions
1. Combine ingredients in a large bowl, then mix by hand until batter is just moistened.
2. Pour into 9 large muffin cups or a 9x9 cake pan sprayed with Pam.
3. Bake for 25-30 minutes at 350 degrees F.
Low Fat Pasta Carbonara
Ingredients
400 g dried spaghetti
175 g diced rindless bacon
1 large brown onion, finely diced

3 eggs
75 g parmesan cheese, finely grated
2 tablespoons parsley, chopped
Directions
1. Cook pasta according to packet directions till tender.
2. Lightly spray frypan with oil.
3. Cook bacon and onion about 5 minutes till golden.
4. Drain pasta when it is ready and return to hot saucepan.
5. Whisk eggs in a jug with a fork.
6. Stir quickly in to pasta, coating all strands.
7. Add bacon mixture, parmesan and parsley.
8. Season to taste.
9. Heat through for 2 minutes over low heat.
10. Serve immediately.
Chili Cheese Cornbread (Low Fat)
Ingredients
1 cup yellow cornmeal
2 tablespoons yellow cornmeal
1
1
⁄ 4 cup whole wheat flour
1 1⁄ 4 cups low-fat buttermilk
1 egg, lightly beaten

1 egg white
1
⁄ 4 cup shredded sharp cheddar cheese, low fat preferred
2 tablespoons chopped mild green chilies (or to taste, I use Ortega brand in a can)
Directions
2. Coat an 8 inch square baking pan with nonstick cooking spray and dust with 2 tablespoons of cornmeal.
3. Sift into a large bowl the remaining cornmeal, baking powder, baking soda, salt and flour.
4. In another bowl, combine buttermilk, eggs, cheese and chilies, then stir into the dry ingredients.
5. Pour batter into the prepared baking pan .
6. Bake 18 minutes or until tester comes out clean. Makes 12 2 inch pieces.
Weight Watchers Au Gratin Potatoes 3 Pts
(Low-Fat)
Ingredients
1 tablespoon butter
1 medium onion, thinly sliced

1 -2 tablespoon flour
2 cups nonfat milk
2 lbs potatoes, thinly sliced
1 cup shredded low-fat cheese
1 teaspoon salt
1
Directions
1. Heat oven to 375 degrees.
2. Coat a 2-quart baking dish with cooking spray.
3. Melt butter in a large frypan over medium heat; add in onion and cook stirring occasionally until onion begins to
brown (about 5 minutes).
4. Stir in flour, then slowly add in milk.
5. Add in potatoes; stir to mix; bring to a boil.
6. Stir in 3/4 cup cheese, salt and black pepper.
7. Pour mixture into prepared baking dish then spread out.
8. Bake for 1 hour uncovered.
9. After 1 hour cooking time cover with foil and continue to bake another 20 minutes more.
10. Change oven to broil heat.
11. Sprinkle the remaining cheese over potatoes and broil 6-inches from heat until the cheese is golden (about 1-2
minutes).
12. Cool 5 minutes before serving
Black Ginger Cake (Low Fat)
Ingredients
2 cups all-purpose white flour
1
⁄ 2 cup sugar
1 1⁄ 2 teaspoons ground cinnamon
1 1⁄ 2 teaspoons ground ginger

1
⁄ 2 teaspoon salt
1
⁄ 4 cup crystallized ginger, finely chopped

2
⁄ 3 cup hot coffee (strong!)
1 cup molasses
1 large egg white
1 tablespoon canola oil
confectioners' sugar (for dusting)
Directions
1. Preheat oven to 350°F; lightly oil an 8-by-8-inch baking pan or coat with non-stick spray. Line bottom of pan with
parchment paper or wax paper. Oil or spray paper.
2. Sift together flour, sugar, cinnamon, ground ginger and salt into a mixing bowl. Add crystallized ginger and stir to
coat.
3. In another bowl, stir baking soda into hot coffee and whisk in molasses, egg white and oil. Pour into the dry
mixture; stir JUST UNTIL BLENDED. Do not overmix or the cake will be tough.
4. Scrape the batter into the pan and bake 30-40 minutes, or until cake tester inserted in the center of the cake comes
out clean. Cool in the pan for 5 minutes. Turn the cake onto a wire rack and cool until lukewarm.
5. Sprinkle the cake with confectioner's sugar or lay a stencil or paper doily on the cake and dust with sugar.
Carefully remove the doily or stencil.
Yummy Low Cal-Low Fat Pineapple Bread
Pudding
Ingredients
4 cups day-old bread, cut in cubes
3
⁄ 4 cup fat free egg substitute
1
⁄ 2 cup sugar
1 cup 1% low-fat milk

1 (20 ounce) can pineapple tidbits in juice
1 tablespoon butter, melted
Directions
1. Coat a medium-size casserole dish with nonstick spray.
2. Place the bread cubes in the casserole dish and set aside.
3. In a medium-size bowl, mix together the egg substitute, sugar, milk, and vanilla.
4. Add the pineapple and juice and mix thoroughly.
5. Pour over the bread cubes in the casserole dish.
6. Cover and place in refrigerator for at least two hours-- or overnight.
7. When ready to bake, preheat oven to 325 degrees.
8. Uncover the casserole dish and pour the melted butter evenly over the top.
9. Bake for about 50 minutes or until the top is lightly browned.
10. Serve warm.
11. Refrigerate leftovers.
Ingredients
1 1⁄ 2 cups whole wheat flour

3
⁄ 4 cup sugar
1
1
1
⁄ 4 teaspoon salt
1 1⁄ 2 teaspoons cinnamon
2 eggs
2 1⁄ 4 cups zucchini (about 2 medium)

1
⁄ 4 cup oil
1 1⁄ 2 teaspoons vanilla
1
⁄ 4 cup walnuts
Directions
1. Preheat oven to 350.
2. Mix dry ingredients.
3. Mix wet ingredients.
4. Combine.
5. Add to greased (I use cooking spray) bread pan.
6. Bake for 40-45 minutes or until knife comes out clean
Low-Fat Bircher Muesli
Ingredients
1
⁄ 3 cup wheat germ
1 1⁄ 2 cups quick-cooking rolled oats

1
⁄ 2 cup currants or 1⁄ 2 cup raisins
1
⁄ 4 cup dried apricot, finely chopped
1
⁄ 4 cup dried cranberries, chopped
1
⁄ 4 cup barley malt or 1⁄ 4 cup brown sugar or 1⁄ 4 cup honey
1
Directions
1. Combine all ingredients together and store in an air tight container.
2. For breakfast combine 1/4 cup of the muesli mix with 1/4 cup of water and let soak for 30 minutes. Serve with 1
cup of yogurt and chopped fruit. Diced apples strawberries, bananas and blueberries all work well.
3. 9/14 update: After reading the reviewer comments, I'm changing the directions to a 1:1 ratio of muesli and water.
While the 2:1 worked well for me, my oatmeal is an organic super grainy type that may not represent the typical
grain. Thank you Paula and Amis for the helpful feedback.
Low-Fat Cornbread
Ingredients
1
⁄ 2 cup yellow cornmeal
1 1⁄ 2 cups flour
1
⁄ 3 cup sugar

1
⁄ 4 teaspoon salt
2 tablespoons vegetable oil

1
⁄ 4 cup light butter, melted
2 eggs, beaten
1 1⁄ 4 cups low-fat milk
Directions
1. Combine all the dry ingredients in a mixing bowl. Add the remaining ingredients and mix just until moistened.
Batter will be lumpy.
2. Pour into a greased 8-inch square baking pan.
3. Bake at 350°F for 35 minutes or until light golden brown on top. Serve warm or cool.
Low Fat Broccoli Bisque
Ingredients
2 medium broccoli stems
1
⁄ 2 small head cauliflower
1 cup chopped green onion

2 teaspoons margarine
1 tablespoon flour
3 cups fat-free chicken broth
1 1⁄ 3 cups coarsely chopped potatoes, peeled
1 1⁄ 2 tablespoons dried chives
2 1⁄ 2 teaspoons dried basil leaves
1 1⁄ 2 cups 2% low-fat milk
salt, to taste
pepper, to taste
Directions
1. Clean the broccoli and cauliflower, reserving 3/4 cup of the broccoli, and 3/4 cup of the cauliflower florets,
chopping the rest fine.
2. Saute green onios in margarine until tender.
3. Stir in flour, cooking for 1 minute.
4. Stir in Chicken stock, chopped broccoli and cauliflower, potatoes, chives, and basil and bring to a boil.
5. Reduce heat and simmer until potatoes are tender.
6. Process in food processor until smooth.

7. Add milk and reserved broccoli and cauliflower florets until boiling again.
8. Reduce heat and simmer until florets are crisp-tender.
Cherry Angel Food (Low Fat )
Ingredients
16 ounces betty crocker angel food cake mix
1 (20 ounce) cansugar free cherry pie filling
Directions
1. Mix the dry cake mix (do not follow box directions) and undrained can of pie filling by hand.
2. Pour into ungreased pan or cupcake tins.
3. Follow baking directions on the box.
Fantastic Low-Fat Banana Bread
Ingredients
1 1⁄ 4 cups sugar
1
1
⁄ 4 cup margarine or 1⁄ 4 cup butter
1
⁄ 2 cup egg substitute
1 cup mashed ripe banana (about 3-4 medium)

1
⁄ 2 cup low-fat buttermilk
1 teaspoon maple extract or 1 teaspoon vanilla
2 1⁄ 2 cups flour

1 teaspoon salt
1 cup chopped walnuts (optional)
Directions
1. Set oven to 350 degrees (set oven rack to second-lowest position).
2. Grease bottoms only of two 8 x 4-inch loaf pans (if desired you can line the bottoms only of the pans with
parchment paper, although baking time will need to be increased).
3. In a large bowl using an electric mixer at medium speed mix togther the sugar, applesauce, egg substitute,
margarine or butter and maple extract until well blended.
4. Add in the mashed bananas and buttermilk; beat until smooth.
5. In a small bowl mix together flour with baking soda and salt; add to the creamed mixture; stir with a wooden spoon
until JUST blended (do not over mix!).
6. Add/mix in nuts (if using).
7. Divide the mixture between the two pans.
8. Place both pans directly in the MIDDLE of the oven on the oven rack leaving a couple inches between the pans.
9. Bake for about 1 hour or until the loaves test done.
10. Cool 10 minutes in pan then loosen the sides of loaves and remove from pans.
11. Cool completely before slicing.
Low Fat Lemon Chicken
Ingredients
1

1
⁄ 4 teaspoon cayenne pepper (more if desired)
2 egg whites
2 teaspoons water
• Lemon Sauce
1
⁄ 3 cup reduced-sodium fat-free chicken broth
1
⁄ 4 cup sugar

2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 garlic clove, finely chopped
salt and pepper, to taste
2 teaspoons cornstarch
2 teaspoons cold water
Directions
1. Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half.
Mix flour, baking soda and cayenne pepper in a plastic bag. Combine egg whites and water in a medium bowl and
mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and
place in bag with flour. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake
uncovered for about 20-25 minutes or until chicken is cooked through.
2. Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a
small saucepan until it reaches a light boil, stirring occasionally. Combine the cornstarch and cold water and mix
well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional
cornstarch/water can be added if a thicker sauce is desired.
3. Cut each chicken breast digonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.
Oatmeal Fruit Cookies (Low Fat)
Ingredients
6 tablespoons reduced fat margarine or 6 tablespoons light butter
3
⁄ 4 cup brown sugar (I used 1/4 cup brown sugar Splenda and 1/4 cup brown sugar with very good results)
1 egg white
1 cup quick-cooking oats
1
3
1
⁄ 4 teaspoon ground ginger
1
⁄ 4 cup golden raisins or 1⁄ 4 cup raisins or 1⁄ 4 cup currants
1
⁄ 4 cup dried cranberries, chopped (or use more raisins)
1
⁄ 4 cup chopped walnuts (optional)
cooking spray
Directions
1. Preheat oven to 300 degrees. Prepare cooking sheet with a light coat of cooking spray or parchment paper.
2. Using a mixer, blend together the margarine/butter, sugar, extract and egg white in a medium sized bowl.
3. Combine oatmeal, flour, baking soda, cinnamon, and ginger. Mix into the wet ingredients.
4. Stir in by hand the cranberries, raisins and nuts (if using).
5. Drop mounded tablespoons of dough onto the prepared cookie sheets. Bake for 16-18 minutes. Lightly flaten the
dough with the back of a spoon.
6. Remove from the oven and allow the cookies to rest for 2 minutes. Cookies should be lightly browned on the
edges. Transfer to wire racks and allow the cookies to cool.
7. Serve or store in an air tight container.
Lower Fat Baked Mac and Cheese
Ingredients
7 ounces whole wheat elbow macaroni
1
⁄ 2 cup skim milk
1 tablespoon Smart Balance butter spread

2 ounces Velveeta reduced fat cheese product
3
⁄ 4 cup reduced-fat sharp cheddar cheese (divided)
1 teaspoon salt (or to taste)

1
⁄ 4 teaspoon black pepper (or to taste)
Directions
1. Preheat oven to 350 and coat an 8x8 pan with cooking spray.
2. Cook pasta according to box directions until just done. Drain briefly, then return pasta to the cooking pot (it should
still be warm).
3. Add Smart Balance, Velveeta, milk, and 1/2 c cheddar cheese and stir until the cheeses melt. You may need to put
the pan back on a burner for this.
4. Pour pasta mixture into greased pan and bake for 15 minutes.
5. Sprinkle remaining 1/4 c cheese on top and bake another 5-10 minutes, or until cheese is melted and the top is as
crunchy as you like it :).
Chicken Piccata Low Fat
Ingredients
1 1⁄ 2 tablespoons olive oil
salt
fresh ground black pepper
4 tablespoons flour (for dredging)
1
⁄ 2 cup low sodium chicken broth
1 shallot, diced
2 tablespoons capers, rinsed and drained

2 tablespoons chopped fresh parsley
Directions
1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and
pepper and dredge it in flour.
3. Sauté the chicken over high heat, about 3 flip add shallots and cook 3 more minute. on other side. Remove chicken
to a warm platter and keep warm.
4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any yummy bits that may be
stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over
the chicken, sprinkle with parsley and serve.
Low-Fat Pita Chips
Ingredients
2 pita bread, white or 2 wheat, pocket-style
1 egg white
salt
any powdered seasoning
Directions
2. With scissors, cut pitas around the outside into 2 rounds each.
3. Whisk together egg white and olive oil.
4. Brush this onto the insides of the four pita rounds.
5. Season however you want.
6. I've used garlic powder, cajun seasoning, greek seasoning, cayenne pepper, curry powder- all delicious.
7. Stack the rounds and cut them into 8 triangles.
8. Spread in single layer onto baking sheet, seasoned side up, and bake for about 15 minutes, making sure they are no
longer soft, but not too brown.
9. Store (I've never gotten around to this part) in an air-tight container or bag.
10. Mmmmmm, guilt-free snacking.
Rice With Feta (Low Fat)
Ingredients
4 cups cooked rice
1
⁄ 4 cup crumbled feta cheese
1 tablespoon dill, chopped

ground pepper
Directions
1. Toss rice with oil, feta, dill, and pepper to taste.
Unfried Crispy Baked Beet Chips (Low Fat)
Ingredients
4 beets, large, scrubbed clean
nonstick cooking spray
salt, to taste
irections
1. Preheat oven to 375 degrees F.
2. Using the slicing blade of your food processor, a mandoline or a sharp knife, slice beets thinly. You want them to
be the size of a potato chip.
3. Spread evenly on a cookie sheet, spray with nonstick spray and season with salt.
4. Roast 45 minutes to 1 hour, turning halfway through, until crisp. Check often to make sure they don't burn. you
may need to roast for a shorter or longer period of time depending on your oven and how crisp you want them - so
keep an eye on them. :).
5. serve as is, or with sour cream or another favourite dip.
Low Fat Buckwheat Pancakes
Ingredients
1
⁄ 2 cup buckwheat flour
1
1
⁄ 2 tablespoon baking powder
1
⁄ 2 teaspoon cinnamon (I prefer without) (optional)
1
⁄ 2 teaspoon vanilla
1 egg white, beaten

1
1 cup water
Directions
1. Mix together dry ingredients.
2. Add liquids and combine, mixing as little as possible.
3. Do not overmix.
4. Fry in hot nonstick frying pan, turning once.
Low Fat Hummus Spread
Ingredients
1 (19 ounce) can chickpeas, drained
2 tablespoons water
1 tablespoon sesame oil

1
⁄ 2 teaspoon cumin
1 dash hot pepper sauce

1 pinch salt and pepper
Directions
1. Put all ingredients in a food processor and puree together until smooth. Transfer to a food saver container and
keep in fridge to use as needed. I always put a piece of plastic wrap over the top of the food processor, thus
eliminating the need to wash that part of the machine!
Indian Saag Paneer (Low Fat Cheese With
Spinach)
Ingredients
2 garlic cloves
1
⁄ 2 cup tomato sauce
1 (10 ounce) package frozen chopped spinach, thawed

1 cup cubed panir (optional)
1 cup low-fat whipping cream
1 tablespoon minced ginger
1 teaspoon garam masala

1 teaspoon coriander
1 teaspoon cumin
1 teaspoon red cayenne pepper
1
⁄ 2 teaspoon salt
Directions
1. Use cooking spray and heat garlic and ginger over medium-high heat till golden brown.
2. Stir in tomato sauce, coriander, cumin, pepper, masala, salt, and reduce heat to low. Partially cover and summer
for 8-9 minutes stirring frequently.
3. Stir in spinach. Simmer 8-10 minutes until spinach turns olive green.
4. Stir in whipping cream.
5. Stir in cheese. Simmer for 3-4 minutes or until cheese is hot and remove from stove.
Low Fat Cream Cheese Mashed Potatoes
Ingredients
6 cups quartered peeled potatoes (about 2 lbs.)
1
1 (8 ounce) packagephiladelphia fat free cream cheese, softened

1
⁄ 2 teaspoon onion powder
1
⁄ 2 teaspoon salt
1
paprika
Directions
1. PLACE potatoes and enough water to cover in 3-quart saucepan. Bring to boil. Reduce heat to medium; cook 20
to 25 minutes or until tender. Drain.
2. MASH potatoes, gradually stirring in milk, cream cheese, onion powder, salt and pepper until light and fluffy.
Sprinkle with paprika. Serve immediately.
Low Fat Apple Bread
Ingredients
1 cup applesauce (chunky or smooth)
3 eggs
2 cups sugar (if using sweetened applesauce, use only 1-1/2 cups of sugar, for a less sweet taste)
1 -2 teaspoon vanilla
3 cups apples (shredded or finely diced)
3 cups flour
2 teaspoons cinnamon
1
⁄ 4 teaspoon nutmeg

1 teaspoon salt
1 1⁄ 2 cups nuts (chopped) (optional)
Directions
1. Set oven to 325 degrees F.
2. Set oven rack to second-lowest position.
3. Grease two 9 x 5-in loaf pans or use mini loaf pans.
4. Grate the apples; set aside, cover with plastic wrap to prevent browning.
5. In a large bowl, combine the applesauce, eggs, sugar and vanilla.
6. Sift togethe the flour, cinnamon, baking soda and salt.
7. By hand mixing with a wooden spoon mix the dry ingredients to the applesauce mixture.
8. Add in the shredded apples and the nuts (if using).
9. Transfer mixture to the prepared loaf pans.
10. Bake for 75 mins or until loaf breads test done.
11. Sprinkle with sugar if desired before slicing loafs.
12. If desired you may replace the applesauce with 1 cup of vegetable or canola oil, but will increase the fat!
Copycat Warm Delights Mini - Low Calorie,
Low Fat
Ingredients
8 g betty crocker whipped cream cheese frosting (1/2 TBL)
7 g nestle toll house milk chocolate chips (1/2 TBL)

22 g pillsbury reduced sugar devil's food cake (approx 3 unpacked TBL)
1 1⁄ 2 tablespoons water
Directions
1. If you have a digital scale, use it, if not then just use your measuring spoons.
2. Put cake mix in a small bowl (I usually don't use any nonstick spray, but you can try it if you want).
3. Mix water into cake mix.
4. Microwave on high for 40 seconds.
5. Top with chocolate chips (they will melt).
6. Top with small dollups of frosting.
7. Devour it! (yes It's only 135 calories and 6 grams of fat!).
Delish Sweet Potato "fries" Low Fat
Ingredients
1 lb sweet potato, peeled
1 tablespoon extra virgin olive oil
1 teaspoon cajun seasoning, adjust to taste
Directions
2. Quarter the potatoes and cut into 1/4 inch thick strips, too thin -- they will burn!
3. Spread potatoes on a lightly oiled or sprayed baking sheet, sprinkle with oil and seasoning and toss to coat.
4. Bake in the lower 1/3 of the oven for 30 minutes stirring occasionally.
5. Season with salt, if desired.

Ingredients
1 1⁄ 2 cups barbecue sauce
1 red onion, diced
Directions
1. Put all in crock pot and cook on low for 6-8 hours or on high 4-6.
Easy Crispy Oven Fries (Low Fat, Low Cal)
Ingredients
1 1⁄ 4 lbs baking potatoes, peeled and cut into 1/2-inch strips

1
⁄ 2 teaspoon sugar
4 teaspoons oil
1 teaspoon paprika
3
⁄ 4 teaspoon salt
Directions
1. Preheat oven to 450 degrees. Spray a non-stick baking sheet w/ non-stick cooking spray.
2. In a lg. bowl, combine potatoes, 1/4 teaspoons of the salt and all of sugar w/ cold water to cover. Soak 15 min,
drain and blot dry.
3. In another lg. bowl, toss potatoes w/ oil and paprika. Place in a single layer on the baking sheet.
4. Bake, turning potatoes over as they brown, until cooked through and crisp. (Could take anywhere from 25-45 min.,
depending on how you cut your potatoes and your oven. My fries only took about 25 minute I checked on my
potatoes and turned them about every 5 minute or so. You will see them browning and hear them sizzling.)
Sprinkle w/ the remaining 1/2 teaspoons of salt.
Triple Chocolate Sour Cream Bundt Cake
(Low Fat)
Ingredients
1 (18 1/4 ounce) package chocolate cake mix
1 (1 1/2 ounce) packagechocolate fat free sugar-free instant pudding mix

3
⁄ 4 cup chocolate chips
1 (8 ounce) carton fat free sour cream

1 cup egg substitute or 4 eggs
1
⁄ 2 cup water
1
⁄ 3 cup vegetable oil
• TOPPING
1 cup light fudge topping (such as Smucker's Brand)
Directions
1. Combine all cake ingredients (except Fudge Topping) until well mixed.
2. Spray 12 cup bundt pan with cooking spray.
3. Pour cake batter into bunt pan.
4. Bake at 350 degrees for 1 hour (or until cake starts to pull away from sides of pan).
5. Cool the cake for 15 minutes in pan.
6. Then remove from pan and cool on wire rack.
7. To serve, cut cake into 16 pieces and serve with 1 Tbsp Chocolate Fudge Topping drizzled over each slice.
Leek and Mushroom Sauce (Low Fat)
Ingredients
6 ounces cremini mushrooms, thinly sliced (about 2 1/2 cups)
1 medium leek, thinly sliced crosswise (white part only)
1
⁄ 2 cup fat-free chicken broth
1
⁄ 2 teaspoon cornstarch
1
⁄ 4 cup nonfat sour cream
1
⁄ 2 teaspoon lemon juice
1
⁄ 4 teaspoon dried tarragon
salt, to taste
ground black pepper, to taste
Directions
1. Heat oil in a non-stick skillet over medium heat. Add mushrooms and leeks and cook about 4 minutes, stirring, until
the leeks are tender.
2. In a small bowl, stir together chicken broth and cornstarch. Stir the mixture into the mushrooms and leeks. Bring to
a simmer and cook until thickened.
3. Stir in sour cream, lemon juice and tarragon, and heat just until warmed. Do not let boil or sour cream will
separate.
4. Season with salt and pepper, to taste.
5. Serve over cooked chicken breasts or fish
Quick Low-Fat Mushrooms
Ingredients
1 medium sized onion, finely diced
1 tablespoon chicken stock powder or 2 crumbled chicken stock cubes

1
⁄ 2 teaspoon dried basil
500 g button mushrooms, halved .or quartered with stems removed

1 tablespoon olive oil, extra only if required
salt
pepper
1
⁄ 4 cup water
2 teaspoons cornflour (US cornstarch)
Directions
1. Heat the oil in a non-stick frying pan over medium heat.
2. Add the garlic and onion -stir until the onion has softened. Add the stock powder and dried basil. This should take
roughly 3 minutes.
3. Add the cut mushrooms and continue to cook for another minute. Add the extra oil if required to moisten the
mushrooms. Season with salt and pepper to taste.
4. Mix the cornflour with a little water in your measuring cup. Add more water to bring to the 1/4 cup measurement
of water. Mix and add over the mushrooms. You can use cream or evaporated milk in place of the water if you
wish.
5. Continue to cook and stir until done to your liking. I prefer to keep my mushrooms chunky.
6. Serve over toast, steak or chicken.
Lower Fat Oatmeal Molasses Cookies
Ingredients
1
⁄ 4 cup margarine, softened
3
⁄ 4 cup sugar
1
⁄ 4 cup molasses
1 egg
1 3⁄ 4 cups flour
1
1
⁄ 2 teaspoon salt
1 cup oats, uncooked

1 teaspoon cinnamon
1
⁄ 2 teaspoon ground ginger (optional)
cinnamon, to roll cookies in

sugar, to roll cookies in
Directions
1. Cream margarine; gradually add sugar, beating at medium speed of an electric mixer until well blended.
2. Add molasses, egg and vanilla; beat well.
3. Combine flour and next 5 ingredients in a medium bowl, stirring mixture well.
4. Gradually add flour mixture to creamed mixture, mixing well to combine.
5. Drop dough by level tablespoonfuls, 2 inches apart, onto cookie sheets coated with cooking spray.
6. Bake at 350 for 12-13 minutes or until very lightly browned.
7. Cool slightly on cookie sheets.
8. Remove from cookie sheets and cool completely on wire racks.
Low-Fat Cherry Cheesecake Pudding Pie
Ingredients
6 ounces reduced fat graham cracker crust
21 ounces cherry pie filling
1 cup skim milk
6 3⁄ 4 ounces cheesecake flavor instant pudding and pie filling
8 ounces Cool Whip Free, thawed
Directions
1. Spoon half of the pie filling into crust.
2. In a mixing bowl, combine milk, and pudding mixes. Mix until smooth.
3. Fold in whipped topping.

4. Spoon mixture over pie filling in crust.
5. Refrigerate three hours or until set.
6. Top with remaining pie filling.
7. You can sprinkle with some shaved chocolate for a nice effect.
Ingredients
1 medium onion, finely chopped
1 (10 ounce) package frozen spinach, thawed and drained
1 1⁄ 2 cups light cheddar cheese (6 oz.)
6 large egg whites

1 large egg
1
⁄ 3 cup fat-free cottage cheese
1
⁄ 4 teaspoon cayenne pepper
1
⁄ 8 teaspoon salt
1
Directions
1. In a nonstick skillet over medium-high heat, heat oil.
2. Add onion and cook, stirring, for 5 minutes, or until translucent.
3. Add spinach and stir until moisture has evaporated, about 3 minutes longer.
4. Sprinkle cheese evenly in 9-inch pie plate coated with cooking spray.
5. Top with spinach mixture.
6. In medium bowl, whisk together egg whites, egg, cottage cheese, cayenne, salt and nutmeg.
7. Pour egg mixture evenly over spinach.
8. Bake at 375°F for 30 to 40 minutes or until set.
9. Let stand 5 minutes, then cut into wedges and serve.

Ingredients
1 medium onion, finely chopped
1 (10 ounce) package frozen spinach, thawed and drained
1 1⁄ 2 cups light cheddar cheese (6 oz.)
6 large egg whites

1 large egg
1
⁄ 3 cup fat-free cottage cheese
1
⁄ 4 teaspoon cayenne pepper
1
⁄ 8 teaspoon salt
1
Directions
1. In a nonstick skillet over medium-high heat, heat oil.
2. Add onion and cook, stirring, for 5 minutes, or until translucent.
3. Add spinach and stir until moisture has evaporated, about 3 minutes longer.
4. Sprinkle cheese evenly in 9-inch pie plate coated with cooking spray.
5. Top with spinach mixture.
6. In medium bowl, whisk together egg whites, egg, cottage cheese, cayenne, salt and nutmeg.
7. Pour egg mixture evenly over spinach.
8. Bake at 375°F for 30 to 40 minutes or until set.
9. Let stand 5 minutes, then cut into wedges and serve.

Low Fat Full Taste Muffins
Ingredients
1 1⁄ 2 cups shredded zucchini
3 -5 ripe bananas
1
⁄ 2 cup firmly packed brown sugar
1 egg
1 1⁄ 2 cups all-purpose flour
1 cup quick-cooking oatmeal

1
⁄ 2 teaspoon salt (optional)
3
⁄ 4 cup raisins (optional)
Directions
1. In a large bowl, mix together flour, oatmeal, soda, powder and salt.
2. In a separate bowl combine zucchini and banana to equal 2 1/2 cups.
3. Add sugar and eggs.
4. Add wet to dry and mix until well incorporated.
5. Stir in raisins.
6. Fill greased or lined muffin pan and bake in a 350 degree oven for 25-35 minutes.
Ingredients
1 cup 1% low-fat milk (skim may be used, but creates a thinner sauce)
1 1⁄ 2 tablespoons butter
1 1⁄ 2 tablespoons flour
3 tablespoons parmesan cheese

1
⁄ 2 teaspoon minced garlic
1 dash pepper
Directions
1. The key here is patience, add all ingredients gradually!
2. Melt butter in sauce pan on stove top with medium heat.
3. Gradually whisk in flour.
4. This will create a yellow paste.
5. Gradually add milk, whisking until incorporated and no lumps are present.
6. Continue to whisk until hot.
7. Usually 3-5 minutes.
8. The longer you cook the base (without the cheese) the thicker the sauce will be.
9. Add parmesan slowly, again whisking until incorporated.
10. Add crushed garlic and pepper.
11. Cook for 2 minutes or until cheese is melted.
12. Remove from heat.
Low-Fat Bisquick Oven Fried Chicken
Ingredients
2 -3 lbs meaty chicken pieces (we like thighs)
2
⁄ 3 cup Bisquick reduced-fat baking mix
1 1⁄ 2 teaspoons paprika
1 teaspoon salt
1
1 tablespoon butter
Directions
1. Place butter in 13x9 pan. Preheat oven to 425°F and place pan and butter in oven while it's preheating.
2. Combine Bisquick, paprika, salt, and pepper in a large resealable bag.
3. Skin chicken, if desired. Rinse each piece under cold water. Then place in bag, one or two pieces at a time, and
shake to coat well.
4. When butter is melted in pan (pan should be hot), place meat in pan, meaty sides down.
5. Bake 35 minutes; turn pieces over and bake an additional 10-15 minutes or until internal temperature reaches
160°F.
6. Excellent with mashed potatoes, biscuits, and green beans!
Low Fat Chocolate Berry Smoothie
Ingredients
1 cup skim milk
1 1⁄ 2 cups frozen berries, ... (blueberries, chopped strawberries, cherries, rasperries (black or red)
4 tablespoons Splenda sugar substitute or 4 tablespoons sugar

4 -5 tablespoons cocoa powder
1 cup ice cube
Directions
1. Crush ice in a blender.
2. Add the rest of the ingredients and blend until smooth; about 30-60 seconds.
3. Serve immediately.
Chocolate Buttermilk Cake (Fat Free or Low
Fat)
Ingredients
1
⁄ 2 cup oat flour or 1⁄ 2 cup wheat flour
1 1⁄ 4 cups sugar (don't replace more than 1/4 cup with Splenda)
1
⁄ 2 cup cocoa (Dutch processed is best)
1 tablespoon cocoa
1 tablespoon oil (optional if you prefer a less fat-free tasting cake)
1 1⁄ 2 cups fat-free buttermilk

1
⁄ 4 cup water
2 teaspoons pure vanilla extract

• Frosting
1 cup non-fat vanilla yogurt
1 cup light whipped topping (e.g., Cool Whip Free)
1 tablespoon cocoa (optional)
irections
2. Sift together the flours, cocoa, sugar and baking soda into a large mixing bowl.
3. In a small bowl combine the buttermilk, water (oil, if using) and vanilla extract.
4. Combine the buttermilk mixture with the dry ingredients and pour into a 9" by 13" pan prepared with a light dose of
cooking spray. Bake for 30-33 minutes or until a toothpick in the center comes out clean.
5. Cool the cake to room temperature.
6. For the frosting, combine the cocoa (if using) with the yogurt, then fold in the whipped topping.
7. Top the cake with the frosting and chill for 3 hours to overnight.
Very Simple Oven Fried Chicken -- Low Fat
Ingredients
2 skinless chicken breast halves, bone in
vegetable oil cooking spray
1
⁄ 2 teaspoon salt
1
⁄ 4 teaspoon pepper, freshly ground
1 teaspoon paprika
Directions
1. Preheat oven to 400 degrees Fahrenheit.
2. Sprinkle salt and pepper over both sides of chicken.
3. Spray chicken all over with veggies spray.

4. Sprinkle all over with paprika.
5. Fit a rack into a roasting pan; spray with veggie spray.
6. Place chicken bone side down on roaster rack.
7. Roast for approximately 45 minutes or until juices run clear.
Oriental Cold Noodle Salad (Low
Fat/Vegetarian)
Ingredients
15 ounces dried soba noodles (can use a little more)
1 1⁄ 2 teaspoons dark sesame oil

1
⁄ 4 cup rice vinegar (do not use rice wine vinegar!)
1
⁄ 3 cup reduced sodium soy sauce (more if needed)
1 tablespoon lime juice

1 -2 teaspoon fresh minced garlic

1 pinch cayenne pepper (or use 1/2 teaspoon red pepper flakes or to taste)
1 small carrot (peeled and finely grated, squeeze out the extra moisture with hands)
1
⁄ 4 cup sesame seeds
black pepper (optional)
Directions
1. Cook the soba noodles in a large pot of water according to package directions; drain then rinse with very cold
water, drain again.
2. Cut the noodles into about 3 to 4-inches then place into a large bowl.
3. Add in grated carrots and green onions; set aside.
4. In a bowl mix together dark sesame oil with rice vinegar, soy sauce, lime juice, brown sugar, garlic, and cayenne
pepper (or red pepper flakes) stir until the brown sugar is completely dissolved; pour over the noodles and
vegetables, add in sesame seeds then toss well to coat.
5. Season with black pepper if desired.
6. Cover and refrigerate for a minimum of 2 or more hours.
7. If you find that the noodles are too dry after chilling time add in a small amount more of soy sauce and toss.
Apricot-Glazed Roasted Asparagus (Low Fat)
Ingredients
1 lb fresh asparagus spear (ends trimmed)
3 tablespoons apricot preserves
1
⁄ 8-1⁄ 4 teaspoon garlic powder
1
⁄ 4 teaspoon salt
black pepper
Directions
1. Rinse spears under cold water then pat dry with paper towels.

3. Grease a large baking sheet.
4. In a small bowl combine the apricot preserves with soy sauce, garlic powder and salt; pour over the asparagus on
the baking sheet and toss using hands to coat with the mixture.
5. Bake for about 10-15 minutes or until the asparagus is crisp-tender.
6. Season with freshly ground black pepper to taste.
Low Fat Spinach and Artichoke Dip
Ingredients
8 ounces neufchatel cheese, softened (do not use fat free)
1
⁄ 2 cup light sour cream (do not use fat free)
14 ounces artichoke hearts, undrained
7 1⁄ 4 ounces roasted red peppers, drained

1
⁄ 4 cup parmesan cheese, freshly grated
10 ounces frozen spinach, thawed and squeezed dry
Directions
1. Preheat oven to 375F and lightly spritz a shallow baking dish (1.5-2qt) with cooking spray (Pam).
2. Using food processor, mix light cream cheese, sour cream and artichoke hearts by pulsing until even consistency.
3. Add roasted bell pepper and Parmesan cheese and pulse until creamy.
4. To bake dip: Place mixture into prepared baking dish; add spinach and stir until combined.
5. Bake for 25 minutes, stirring half way through.
6. Dip is done when browned and bubbly around the edges.
7. To keep warm, lower temperature in oven to 250F and stir every 10 minutes until dip is served.
8. For microwave directions: Place mixture into microwave safe dish (1.5-2qt), add spinach and stir until combined.
9. Cover with plastic wrap, leaving room for steam to escape.
10. Microwave on HIGH for 7 minutes or until dip is hot and boiling on the sides - microwaves vary, check often.
11. Mix well before serving.
Low Fat Chocolate Chip Banana Muffins
Ingredients
3 ripe bananas
3
⁄ 4 cup flour
3
1
⁄ 2 cup sugar
4 tablespoons unsweetened applesauce

1 egg
1
1
⁄ 2-3⁄ 4 cup chocolate chips
Directions
1. Mash bananas.
2. Add remaining ingredients except chocolate chips and mix.
3. Add chocolate chips and stir (I start with the 1/2 c and add more if it looks like too little.).
4. Pour into grased muffin tins and bake at 350 for approx 15-20 minutes (until toothpick comes out clean).
Ingredients
8 ounces sirloin tip steaks, 1" thick
2 teaspoons soy sauce
1 red onion, peeled and sliced
1 cucumber, peeled and sliced
1 red bell pepper, thinly sliced

2 tablespoons lime juice
2 tablespoons fish sauce
1
⁄ 2 teaspoon hot pepper sauce
sugar
to taste romaine lettuce leaves or 1 baby greens
Directions
1. Preheat broiler or grill.
2. Sprinkle the sirloin with soy sauce and rub it into the surface. Broil or grill until done to your liking, about 5 minutes
on each side for rare.
3. Let the steak relax for 10 minutes, then slice thinly against the grain.
4. Toss with the onion and cucumber and red bell pepper.
5. In a small bowl combine the lime juice, fish sauce, garlic and hot pepper sauce. Taste dressing and add sugar to
taste. Pour over the salad an toss well to combine. Arrange the salad on lettuce and serve warm.
Yummy Low Fat Brownies
Ingredients
3
⁄ 4 cup flour
1
1
⁄ 4 teaspoon salt
1
⁄ 3 cup Dutch-processed cocoa powder
2 ounces bittersweet chocolate

2 tablespoons butter
2 tablespoons low-fat sour cream
1 cup sugar
2 teaspoons vanilla
1 egg
1 egg white
1 tablespoon Hersheys Chocolate Syrup
Directions
1. In bowl, stir and set aside: flour, baking powder, salt and cocoa.
2. In a glass bowl: add bittersweet chocolate and butter. Melt over a pot of boiling water. Be careful not to get any
water in the chocolate!
3. When melted, set aside to cool for 3-4 minutes.
4. Whisk into melted chocolate: sour cream, sugar, egg and egg white, and vanilla.
5. Fold in flour mixture.
6. Stir in Hershey's syrup.

7. Put aluminum foil on the bottom of a 8x8 baking pan. Spray with cooking spray. Pour brownie mixture into pan.
8. Bake at 350°F for 20-25 minutes or until toothpick inserted in middle comes out with a few moist crumbs attached.
9. Take out of oven and let it cool for about an hour before taking out of pan to cut into squares (They mentioned if
you take them out without cooling, it won't get as moist).
10. Enjoy! :).
Low-Fat Snickerdoodles
Ingredients
1
⁄ 3 cup butter, softened
1 cup sugar
3 egg whites
2 3⁄ 4 cups flour
2 teaspoons cream of tartar

1
⁄ 4 teaspoon salt
2
⁄ 3 cup low-fat buttermilk
2 teaspoons ground cinnamon

2 tablespoons sugar
Directions
1. Preheat the oven to 400 degrees.
2. Spray a baking sheet with nonstick cooking spray and set aside.
3. Mix together the butter and sugar, add the egg whites and beat well.
4. In another bowl, combine the flour, cream of tartar, baking soda and salt.
5. Add the buttermilk and the dry mixture to the butter mixture, and stir to combine.
6. Combine the cinnamon with the 2 tablespoons of sugar.
7. Taking a teaspoonful of dough at a time, roll the dough into a ball in your hands, then roll it in the cinnamon-and-
sugar mixture.
8. Place on the prepared baking sheet 2 inches apart and bake in the preheated oven for about 8 minutes, or until
lightly browned.
Divinely Creamy Low-Fat Fettuccine Alfredo
Ingredients
8 ounces fettuccine
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
3
⁄ 4 cup 1% low-fat milk
1
⁄ 2 cup freshly grated parmigiano-reggiano cheese
1 tablespoon fresh lemon juice (fresh makes all the difference too)
1
Directions
1. Cook the fettuccine according to package directions, omitting salt if desired.
2. Drain, reserving 1/4 cup of the cooking water.
3. Place the pasta in a serving bowl and keep warm.
4. Meanwhile, melt the butter in a medium nonstick skillet.
5. Add the flour and cook, stirring constantly, until the mixture becomes straw-colored and fragrant, about 45
seconds, then remove from the heat and whisk in the milk.
6. Return the pan to the stove, raise the heat to medium-high, and continue cooking, whisking constantly, until slightly
thickened, about 2 minutes.
7. Add the reserved cooking water, the cheese, the lemon juice and nutmeg; stir until just smooth.
8. Pour over the hot pasta, toss gently to coat, and serve at once.
Low-Fat Apple Orange Oat Bran Muffins
Ingredients
1 1⁄ 2 cups oat bran

1
1
⁄ 4 cup packed brown sugar

1
1
⁄ 2 teaspoon salt
1 cup buttermilk
1 egg
1 tablespoon grated orange rind
2 tablespoons orange juice
1 peeled and diced apple
1 cup raisins
Directions
1. In large bowl, combine flour, sugar, oat bran, baking powder and soda, salt and cinnamon.
2. Combine buttermilk, egg, orange rind and juice in a separate bowl.
3. Stir wet ingredients into dry ingredients, mixing just until moistened.
4. Stir in apples and raisins.
5. Spoon into greased muffin tins.
6. Sprinkle with wheat germ.

7. Bake at 400 for 18-20 minutes.
Broccoli Cheese Soup - 20 Minute fast and low
fat
Ingredients
1 (1 lb) bagof frozen broccoli floret
1 (14 ounce) can chicken broth or 1 (14 ounce) can vegetable broth
2 tablespoons all-purpose flour
2 -4 finely chopped shallots
1 tablespoon butter (or 10 servings spray butter)
1 cup of your favorite shredded cheddar cheese (we use Kraft Cheddar Classic Melts)
1 cup fat-free half-and-half
Directions
1. Place broccoli and 3/4 cup water in microwave safe dish, Microwave broccoli until fork tender (about 6 min on
high).
2. Meanwhile in sauce pan, saute shallots until clear.
3. When clear, add flour to pan and stir until flour cooked Add broth and 1/2 cup of broccoli water and 1/4 of broccoli
spears.
4. Mash entire mixture with a potato masher.
5. Bring to a rapid boil.
6. Boil for about 3-5 minutes.
7. Decrease heat, add rest of broccoli spears (whole), half and half and cheese.
8. Stir until cheese melts.
9. Season to taste with salt and pepper and enjoy.

Creamy Baked Macaroni and Cheese – Not
Low Fat!
Ingredients
1 lb medium shell macaroni noodles
1
⁄ 2 cup butter
1 teaspoon salt
1
1
⁄ 2 teaspoon dry mustard
1
⁄ 2 cup flour
3 1⁄ 2 cups whole milk
1 egg, beaten
8 ounces cream cheese, cut into cubes
1 lb processed cheese, cut into cubes like Velveeta cheese
2 cups shredded sharp cheddar cheese
Directions
1. Boil noodles according to package.
2. After noodles are drained and have cooled for a few minutes, put them in a big bowl and mix with beaten egg.
4. Grease 9x13 pan.
5. In a pan cook butter, salt, pepper, ground mustard and flour and stir until smooth.
6. Remove from heat add milk, return to heat and bring to a boil.
7. Boil 1 minute.
8. Remove from heat and add cheeses, stir until melted.
9. Pour over noodles that are in a bowl stir, pour into greased pan and bake at 350 degrees for 40 minutes or until top
is golden brown and crusty!
Chocolate Pudding, Low Fat
Ingredients
1
⁄ 4 cup sugar
1
⁄ 4 cup cocoa powder
2 tablespoons cornstarch
2 cups nonfat milk
2 ounces bittersweet chocolate, roughly chopped
1 teaspoon vanilla
Directions
1. In a saucepan, stir together sugar, cocoa, and cornstarch; while stirring, gradually add milk and cook until thickened
and bubbly, about 5 minutes.
2. Reduce heat to medium low and add bitterseet chocolate; cook, stirring, another 3 minutes; remove from heat and
cool 5 minutes; add vanilla; pour into dessert dishes and serve or lay plastic on pudding surface and refrigerate.
Low-Fat Pasta Boscaiola
Ingredients
400 g fettuccine pasta
3 teaspoons cornflour
250 ml low-fat evaporated milk
125 ml low sodium chicken broth

125 g shortcut bacon, lean, chopped
1 brown onion, finely chopped
150 g button mushrooms, sliced

1
⁄ 4 cup flat leaf parsley, chopped
salt and pepper, to taste

parmesan cheese, to serve
Directions
1. Cook pasta in a large saucepan as per packet directions until just tender.
2. Blend cornflour and 1 tbl of evaporated milk until all lumps have dissolved. Add remaining milk, stock and season
with salt & pepper.
3. Heat a non-stick frying pan over medium-high heat. Add bacon and onion and spray lightly with oil. Cook, stirring,
for 5 minutes or until golden.
4. Add garlic to pan and cook another minute.
5. Add mushrooms, cover, and cook for 4 minutes or until tender, stirring every minute.
6. Drain pasta and set aside. Place milk mixture in saucepan used for pasta and place over medium heat. Cook,
stirring, until sauce just comes to the boil.
7. Reduce heat to low and add pasta, bacon mixture and parsley. Toss until heated through and serve with parmesan
cheese.
Low-Fat Chocolate Muffins
Ingredients
1 1⁄ 2 cups all-purpose flour

3
⁄ 4 cup sugar
1
⁄ 4 cup baking cocoa

1
⁄ 2 teaspoon salt
2
⁄ 3 cup non-fat vanilla yogurt
2
1
confectioners' sugar (optional)
Directions
1. In a bowl, combine the first six ingredients.
2. Stir in yogurt, milk and vanilla just until moistened.
3. Coat muffin cups with nonstick cooking spray; fill two-thirds full.
4. Bake at 400 degrees for 15-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing
from pan to a wire rack; dust with confectioners' sugar if desired.
Moist and Low Fat Carrot-Raisin-Apple-
Muffins
Ingredients
3
⁄ 4 cup sugar
2 teaspoons cinnamon

1
2 cups carrots, finely shredded

1 medium apple, peeled and grated
1
⁄ 2 cup raisins
3 eggs
1
⁄ 2 cup skim milk
1
⁄ 2 cup nuts, chopped
1

1
⁄ 2 teaspoon salt
Directions
1. Preheat the oven to 350°F and spray or grease the muffin tins.
2. In a large bowl, stir flours, sugar, baking powder, baking soda, and cinnamon together.
3. In a separate bowl, stir beaten eggs, milk, applesauce and vanilla together.
4. Add liquid ingredients to the dry ingredients and stir.
5. Add carrots, apple, raisins, and nuts.
6. Spoon batter into tins and bake for about 30 minutes.
Low Fat Mac and Cheese
Ingredients
12 ounces pasta
1 1⁄ 2 cups low-fat cheese
2 cups nonfat milk
1 1⁄ 2 tablespoons plain flour
2 teaspoons Dijon mustard

1
Directions
1. COOK pasta and DRAIN; keep warm.
2. In same saucepan, ADD milk and flour and WHISK until smooth; heat to BOIL stirring all the time to make sure
does not stick.
3. ADD mustard and black pepper.
4. Once at a boil, allow to simmer about 3 minutes til thickened slightly.
5. ADD cheese stirring until total melted.
6. ADD pasta back into saucepan; stir until well coated.
7. ENJOY!
8. NOTE: Was inspired by the internet to post this; I HOPE you don't give it a miss!
9. NOTE: Can top with tsp of parsley or 1 tsp chilli flakes when adding mustard and pepper; is all up to YOU! :).
Spinach Cheese Kugel (Low Fat)
Ingredients
2 (10 ounce) packages frozen chopped spinach
1 cup white cheese (1/2% fat) or 1 cup yogurt
2 cups low fat cottage cheese
4 eggs or 6 egg whites, beaten

1 cup matzo meal
1 teaspoon salt
1
⁄ 2 teaspoon nutmeg (optional)
1
1 1⁄ 2 tablespoons lemon juice
Directions
1. Defrost spinach.
2. Add white cheese or yogurt and stir.
3. Add the rest, reserving 1/2 cup matzo meal.
4. Spread in greased 9" x 13" pan.
5. Sprinkle with remaining matzo meal.
6. Cover and bake 35 minutes at 375F degrees.
7. Uncover and bake 10 minutes longer.
Low Fat Mexican Macaroni and Cheese
Ingredients
8 ounces uncooked elbow macaroni
5 ounces light processed cheese (Light Velveeta)
1 teaspoon taco seasoning
1
⁄ 2 cup salsa
Directions
1. Boil water for the macaroni. Cook the noodles in the water until done, usually 7-9 minutes.
2. While the noodles are cooking cube the cheese.
3. When the noodles are done drain them and then return to the pan.
4. Add the cubed cheese and taco seasoning. Stir well, until the cheese is melted.
5. When melted, add the salsa and serve
Easy Mexi Bake (Low Fat)
Ingredients
1 (16 ounce) can kidney beans
1 (14 ounce) can diced tomatoes
1 (4 ounce) can green chilies, chopped
2 cups corn kernels

2 scallions, finely chopped
1
⁄ 2 teaspoon cumin (or to taste)
1
⁄ 2 teaspoon oregano (or to taste)
8 corn tortillas
1 1⁄ 2 cups reduced-fat cheddar cheese (or use full-fat cheese)
Directions
2. Combine first 7 ingredients in a mixing bowl and mix thoroughly.
3. Grease a 2-quart casserole and layer as follows, 4 tortillas (overlapping each other to cover the bottom of the dish,
then half of the bean mixture, then half of the cheese.
4. Repeat the layers.
5. Bake for 12-15 minutes or until the cheese melts (do not over bake or the tortillas will become too soft).
6. Top with low-fat sour cream and salsa.
Low Fat Lower Carb Turkey Lasagna ( Whole
Wheat Lasagna Noodles)
Ingredients
1 lb extra lean ground turkey
44 ounces Hunts tomato sauce (1 large 29oz. can, 1 medium 15 oz. can)
1 cup chopped green pepper
1
⁄ 2 cup chopped onion
2 tablespoons oregano
1 tablespoon chopped fresh parsley
1 teaspoon nutmeg
1
1 teaspoon sugar (used to remove acid from tomato sauce, Splenda won't work)
2 tablespoons Splenda sugar substitute
1 (8 ounce) boxhodgson mill whole wheat lasagna noodles (or other brand)
1 (10 ounce) box frozen chopped spinach
30 ounces about 4 cups polly-o fat-free ricotta cheese
8 ounces sargento shredded reduced-fat mozzarella cheese
1
⁄ 4 cup grated locatelli romano cheese
1 cup egg substitute

1 teaspoon salt
1
⁄ 4 teaspoon ground black pepper
Directions
1. Brown meat in large (>3qt) saucepan, drain.
2. Add pepper and onions, tomato sauce, oregano, parsley, nutmeg, garlic powder, sugar, and Splenda. Simmer for 1
hour. Meanwhile, continue with next 3 steps.
3. Cook spinach according to directions, drain well and let cool a little.
4. Cook lasagna according to package directions, drain. (Separate noodles and lay out flat on wax paper or aluminum
foil to keep pieces from sticking together as they cool.).
5. Combine ricotta, romano, 1.5 cups of the mozzarella, egg substitute, spinach, salt and pepper for filling.
6. In a 13"x9" baking pan, pour a thin layer of sauce to cover the bottom. Arrange 3-4 pieces (1/3 box) of lasagna
lengthwise over sauce. Spread 1/3 cheese filling over noodles, then another layer of sauce. Repeat layers of
lasagna, filling and meat sauce.
7. Cover with aluminum foil. Bake at 350 for 30 minutes or until hot and bubbly.
8. Remove aluminum foil, sprinkle remaining 1/2 cup mozzarella. Bake uncovered about 10 minutes longer or until
lightly browned.
9. Allow to stand for about 10 minutes before cutting for easier handling.
10. Obviously, you can substitute whatever brands you can find, but using the brands listed above, each piece (1/12
recipe) has about 285 calories, 5g fat, 24g carbs, and 32g protein.
Peach Crisp (lower-fat)
Ingredients
tablespoons sugar
3 tablespoons flour
1
1
5 -6 peaches, peeled and sliced
1
⁄ 2 teaspoon almond extract
• Topping
1 cup packed brown sugar
1 cup quick oats
1
⁄ 2 cup flour
3 tablespoons margarine
Directions
2. Slice peaches into greased casserole; add other ingredients and stir.
3. Stir topping ingredients together and sprinkle over peaches.
4. Bake at 350 for about 45 minutes, until bubbly.
Low Fat Egg Drop Soup, My Way
Ingredients
6 cups low-fat chicken broth, well flavored
1
⁄ 2 teaspoon Splenda sugar substitute
2 egg whites, lightly beaten

1
⁄ 2 cup sliced fresh spinach
2 -3 sliced green onions, depending on their size and how much you like them
Directions
1. In a large deep saucepan heat the broth to a boil.
2. Lower the heat to low and slowly add the egg white to the broth while stirring.
3. Add the Splenda, spinach and green onion and immediately remove from the heat and stir lightly.
4. Cover pan and allow it to stand for 2-3 minutes.
5. Serve.
Low-fat Banana Bars
Ingredients
1 1⁄ 2 cups flour
1 cup sugar
1
1
⁄ 4 cup margarine
1 egg
1
⁄ 3 cup milk
1
1
⁄ 2 teaspoon salt

1 very ripe banana
finely chopped walnuts, if desired
• BANANA FROSTING
2 tablespoons margarine
2 cups powdered sugar
1
⁄ 4 teaspoon salt
1 teaspoon vanilla
1
⁄ 2 medium banana, mashed
Directions
1. Mash banana and lemon juice together.
2. Combine all ingredients and beat for 2 minutes at medium speed.
3. Spread in a greased 9 x 13 inch pan.
4. Bake for 25 to 30 minutes at 350 degrees.
5. Combine all frosting ingredients and frost when bars are cool.
6. Sprinkle with walnuts if desired.
Very Low Fat, Delicious Oatmeal Raisin
Cookies
Ingredients
1 cup raisins
1
⁄ 4 cup water
3 egg whites
1 tablespoon molasses
1 cup sugar
1 cup packed brown sugar
1 1⁄ 2 teaspoons vanilla extract

1
⁄ 2 cup nonfat dry milk powder
1 1⁄ 2 teaspoons ground cinnamon
2 1⁄ 2 cups quick-cooking oats
Directions
1. In a medium bowl, combine the raisins, water, egg whites, and molasses.
2. Stir until well mixed.
3. Add the sugar, brown sugar, and vanilla.
4. Stir to combine.
5. In a small bowl, combine the flour, nonfat dry milk powder, baking powder, and cinnamon.
6. Mix well.
7. Slowly add the flour mixture to the raisin mixture.
8. Stir in oats.
9. On a baking sheet coated with nonstick cooking spray, drop batter by teaspoonfuls.
10. Leave 2 inches between each cookie. They do spread a little bit.
11. Bake at 350° for 8-10 minutes or until edges are light golden-brown (I baked mine for 7.5 minutes to keep them
very chewy! Yum!).
12. Remove cookies from oven when they are done.
13. Place cookies on a wire rack to allow them to cool.
14. Enjoy without guilt!
Ingredients
2 large potatoes, peeled and diced
1 medium onion, chopped
1 stalk celery, diced
cayenne pepper (to taste)
1
⁄ 2 teaspoon garlic powder (or to taste)
2 -4 teaspoons chicken bouillon powder (or to taste)
1 (14 1/2 ounce) can reduced-fat chicken broth
3 tablespoons cornstarch
1 (12 ounce) can fat-free evaporated milk, divided (can use fat-free half and half)
1 cup shredded reduced-fat cheddar cheese
fresh ground black pepper (to taste)
Directions
1. In a saucepan combine the cubed potatoes with onion, celery, cayenne, garlic powder and bouillon powder and
chicken broth (start with 2 teaspoon bouillon powder) bring to a simmer over medium heat.
2. Reduce heat cover and simmer for about 20 minutes or until veggies are tender (at this point you may add in more
bouillon powder if desired).
3. In a small bowl whisk together 1/4 cup evaporated milk with 3 tablespoons cornstarch until smooth; stir into the
simmering broth mixing constantly.
4. Add in the remaining evaporated milk; bring back to a boil, reduce heat to low and simmer for about 3-5 minutes or
until bubbly and thickened.
5. Remove from heat season with black pepper and salt if desired, then stir in the shredded cheese.
6. Delicious!
Low Fat Gazpacho With Twang!
Ingredients
1 (14 1/2 ounce) candiced tomatoes with onion and garlic (undrained and cold)
1 cup vegetable juice (cold)
3
⁄ 4 cup peeled and seeded cucumber, chopped
1
⁄ 2 cup green pepper, chopped
1
⁄ 3 cup green onion, chopped
1 tablespoon red wine vinegar

1 -3 garlic clove, minced
1
⁄ 8 teaspoon hot sauce
1
⁄ 4 teaspoon salt
1
⁄ 8 teaspoon ground pepper
12 fat free croutons
Directions
1. Mix the first 11 ingredients together in a bowl.
2. Check the consistency, adding a tiny bit more vegetable juice if you prefer it thinner.
3. Let chill for 30 minutes to 2 hours.
4. Ladle 1 cup soup into a bowl and top with 3 croutons.
Low Fat Blackberry Cobbler
Ingredients
1
⁄ 2 cup sugar
1
⁄ 2 cup brown sugar
1
1
⁄ 2 cup whole wheat graham flour
1 cup skim milk
1 egg white
Directions
1. Preheat oven to 350 and spray a 7"x 9" baking pan.
2. In a medium bowl, mix all ingredients together well, except blackberries and pour into pan.
3. Place blackberries on top of the batter.
4. If using frozen blackberries allow them to partially defrost.
5. Bake 45-50 minutes, or until dark golden brown.
6. Remember this will appear darker than what you may be used to.
Oven Ranch Chicken (Low-Fat)
Ingredients
1
⁄ 3 cup plain breadcrumbs
1 (1/2 ounce) buttermilk ranch salad dressing mix, dry

1
⁄ 3 cup light sour cream (can sub. ff mayo too)
Directions
1. Heat oven to 375 degrees F.
2. Spray cookie sheet with non-stick spray.
3. In shallow dish combine bread crumbe & dressing mix (I use my food processor to mix them together because I
usually make my own bread crumbs with toast - viola! the bread is already in there!).
4. Dip chicken in sounr cream, then crumb mixture.
5. Place on cookie sheet, spray chicken with cooking spray (if desired).
6. Discard any remaining bread crumbs & sour cream.
7. Bake at 375 for 30-35 minutes or until chicken is fork tender and juices run clear.
Delightful (Low-Fat) Cranberry Muffins
Ingredients
2 cups flour
1
⁄ 4 teaspoon salt
1 large egg
1 cup sugar
2 tablespoons margarine, melted
1 cup orange juice
1 teaspoon orange rind, chopped
1 1⁄ 4 cups fresh cranberries, halved or 1 1⁄ 4 cups frozen cranberries, thawed
Directions
2. Coat a 12-muffin tin with nonstick cooking spray.
3. Whisk the flour with the baking powder and salt and set aside.
4. Beat the egg, sugar and margarine with an electric mixer set on medium until smooth.
5. Add the orange juice and orange peel and beat again.
6. Mix the flour and cranberries into the batter by hand just until combined.
7. Spoon the batter into the muffin cups so that each is about two-thirds full.
8. Bake for 15 to 20 minutes our until the muffins are lightly browned, puff up and a toothpick inserted in the center
comes out clean.
9. Cool in the tin set on a wire rack for about 10 minutes.

10. Remove the muffins from the tin and eat them warm or let them cool completely on wire rack.
Cheesy Scrambled Eggs . . . Low Fat, Low
Chol, Low Sugar
Ingredients
1
⁄ 2 cup egg substitute or 2 eggs
1 pinch salt, to taste

1 pinch pepper, to taste
1 tablespoon fat free sharp cheddar cheese, finely shredded
1 dash non-fat cooking spray, about one 3-second spray
1 teaspoon fat-free margarine
2 slices sugar-free whole wheat bread, toasted
Directions
1. Preheat a 6-8" skillet over medium heat, remove from heat source and spray with cooking spray and return to
heat.
2. Crack or measure eggs and deposit into bowl with high sides, add salt and pepper, beat eggs with fork or whisk
until well blended.
3. Pour egg mixture into heated skillet and stir slowly until egg begins to follow cooking utensil around the pan. I use a
nylon spoon, but you can use an egg turner [commonly, but erroneously referred to as a "spatula"], etc.
4. Add the cheese and stir to evenly distribute the cheese as it melts. Stirring slowly, cook until eggs are no longer
runny and are light and fluffy. Three to four minutes total should do it. Remove to plate and serve with lightly
buttered toast.
Diabetic Zucchini Bread (Low Sugar, Low
Calorie, Low Fat )
Ingredients
3
⁄ 4 cup egg white, beat (or egg substitute)
1
1
⁄ 2 cup fat-free margarine, melted
2 cups zucchini, shredded

1
⁄ 2 cup carrot, shredded
6 tablespoons Splenda brown sugar blend (3/4 cup reg. brown sugar)
3
⁄ 4 cup Splenda granular

1 teaspoon cinnamon
1 teaspoon nutmeg
1
⁄ 2 teaspoon salt

1
⁄ 4 cup walnuts, chopped
Directions
1. Preheat oven 350 degrees.
2. Grease and flour two medium loaf pans.

3. In a bowl combine egg, brown sugar, sugar, apple sauce, and margarine.
4. To bowl add baking powder, baking soda, cinnamon,nutmeg, salt, and vanilla.
5. Add flour slowly.
6. Add shredded carrots, zucchini and nuts.
7. Beat mixture (by hand or mixer).
8. Pour loaf into pans.
9. Bake 45 mins or 'til toothpick comes out clean
Low-Fat Burgundy Beef & Vegetable Stew
Ingredients
1 1⁄ 2 lbs beef eye round
1 tablespoon vegetable oil
1 teaspoon dried thyme leaves

1
⁄ 2 teaspoon salt
1
1 (13 3/4 ounce) can ready-to-serve beef broth

1
⁄ 2 cup Burgundy wine
3 cloves large garlic, crushed
5 1⁄ 2 cups baby carrots
1 cup frozen whole pearl onion

2 tablespoons cornstarch, dissolved in 2 tablespoons water
1 (8 ounce) package frozen sugar snap peas
Directions
1. Trim fat from beef, cut into 1-inch pieces.
2. In Dutch oven, heat oil over medium high hunt until hot. Add beef (half at a time) and brown evenly, stirring
occasionally.
3. Pour off drippings.
4. Season with thyme, salt and pepper.
5. Stir in broth, wine and garlic. Bring to boil; reduce heat to low.
6. Cover tightly and simmer 1 1/2 hours.

7. Add carrots and onions.
8. Cover and continue cooking 35 to 40 minutes or until beef and vegetables are tender.
9. Bring beef stew to a boil over medium-high heat. Add cornstarch mixture; cook and stir 1 minute. Stir in sugar
snap peas.
10. Reduce heat to medium and cook 3 to 4 minutes or until peas are heated through.
Rosemary-Asiago Muffins (Low Fat)
Ingredients
2 1⁄ 2 cups cake flour, sifted
1 tablespoon sugar

3
1
⁄ 2 teaspoon salt
2 teaspoons fresh rosemary leaves, chopped

3 tablespoons extra virgin olive oil
1 1⁄ 2 cups nonfat plain yogurt, stirred

1
⁄ 2 cup asiago cheese, grated
Directions
1. Preheat oven to 400-degrees F.
2. Spray a 12 cup muffin tin with cooking spray.
3. Sift the flour, sugar, baking powder, baking soda and salt into a large bowl.
4. Stir in the rosemary.
5. Add the oil and stir until blended. Gently stir in the yogurt and 1/4 cup of the cheese, just until blended, about 20
strokes.
6. Spoon the batter into the muffin cups. Sprinkle with remaining cheese.
7. Bake for 12-15 minutes, or until a wooden pick inserted into the center comes out clean. Remove from the muffin
tin and serve immediately.
Low-fat Zucchini Slice
Ingredients
2 cups coarsley grated zucchini
3 eggs
3
⁄ 4 cup grated low-fat cheddar cheese
1 small onion, diced

1
⁄ 2 cup chopped bacon or 1⁄ 2 cup ham (optional)
Directions
1. Lightly beat eggs.
2. Add remaining ingredients& mix thoroughly.
3. Spread into greased slice pan.
4. Cook in a moderate oven for about 30 minutes or until brown.

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1 tsp. dried oregano;

Sea salt and freshly ground black pepper, to taste;

1 medium onion, finely diced;

1 can (14 oz.) full-fat coconut milk;

½ cup full-fat coconut milk;

½ cup green zucchini, minced;

Ingredients for the BBQ rub

Ingredients for the BBQ sauce

1 ½ cup of coconut flour;

6 fresh or dried dates, pitted and roughly chopped;

3/4 tsp. ground cumin;

1 cup diced tomatoes;

¼ cup sun-dried tomatoes, chopped;

2 tbsp. lemon juice;

¼ cup celery, finely chopped;

2. Add the mayonnaise. Season to taste, and stir to blend well.

1 tsp. ground cloves;

¾ cup homemade chicken stock;

2 Tbsp. extra-virgin olive oil;

A splash of full-fat coconut milk;

1 lb. asparagus, chopped;

Sea salt and freshly ground black pepper;

Sea salt and freshly ground black pepper;

1 pineapple, cut into cubes;

½ tbsp. fresh ginger, minced;

2 tbsp. smoked paprika;

Ingredients for the rub

2 tsp. garlic powder;

½ cup balsamic vinegar;

Ingredients for the BBQ peach sauce

2 tbsp. apple cider vinegar;

6. Grill the pork chops for 4 to 5 minutes per side.

¼ cup apple cider vinegar;

⅓ cup raw honey;

Sea salt and freshly ground black pepper;

1⁄2 tsp. paprika

8. Once hot add the bacon and cook until crisp.

1 tsp. curry powder

Ingredients for the honeydew cucumber salad

¼ cup extra-virgin oil olive

6 radishes, cut into thin strips

1 clove garlic, minced

Sea salt and freshly ground black pepper

4 artichokes, prepared and cooked

2 tablespoons hoisin sauce

Ingredients for wraps and filling:

8 rice spring roll wrappers

Sprinkle on some or all of the following:

Cilantro Sour Cream:

Cilantro Sour Cream:

Additional Toppings (optional):

Ingredients for filling:

2/3 cup sugar

Lowfat cooking spray