Recipes

Sweet potatoes are nutritional gems! They provide a slew of vitamins and minerals, including blood pressure-lowering potassium, along with a good dose of heart-healthy fiber. This super-simple side dish is a nice variation from on standard baked sweet potatoes. Continue reading

Makes 1 serving

INGREDIENTS

• ½ cup canned 100% pure pumpkin puree
• 1 (6-ounce) container nonfat vanilla yogurt (*substitute a “light” yogurt with sugar substitute if you have diabetes)
• ¼ teaspoon ground cinnamon

Makes 12 servings

INGREDIENTS

• 2 (10-ounce) boxes frozen chopped spinach
• 2 cups part-skim ricotta cheese
• 1 whole egg
• 1 egg white
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder (or 2-3 cloves minced garlic)
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 2 cups shredded part-skim mozzarella cheese
• 1 (24-ounce) jar tomato/marinara sauce
• 9 whole grain lasagna

**Let’s pair this recipe with roasted red potatoes (with olive oil, garlic, and dried herbs) to round it out and make it a complete meal.

These pancakes deliver 20 grams of high-quality protein from egg whites, making them a smart breakfast choice if you’re looking to lose a few pounds, build muscle, or rev your system with a filling, energizing meal after a good night’s sleep. Continue reading

Makes 3 servings (about ¾ cup each)

INGREDIENTS
4 large ripe bananas, peeled
2 tablespoons natural peanut butter
2 tablespoons semisweet chocolate chips Continue reading

Makes 8 mini meatloaves (serving size = 2 meatloaves)

INGREDIENTS

• 1 onion, finely chopped
• 1 red pepper, finely chopped
• 2 carrots, peeled and finely chopped or grated
• 1.25 pounds ground turkey (at least 90% lean)
• 2 egg whites
• ¼ cup ketchup
• 1 teaspoon ground thyme
• ½ teaspoon ground sage
• ½ teaspoon kosher salt
• ½ teaspoon black pepper

Makes 8 servings (serving size = 2 tablespoons)

INGREDIENTS

• 1/2 cup balsamic vinegar (aged brands work best)
• 3 tablespoons extra virgin olive oil
• ¼ cup water
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon garlic powder

In a jar or container with a screw-on lid, combine the balsamic vinegar, olive oil, water, mustard, honey, and garlic powder. Screw on the… Continue reading

Brussels sprouts are nutritional winners no matter how they’re prepared. My lemony version adds extra vitamin C and fantastic flavor. Continue reading

These shrimp are great on the outdoor grill in summer months…and equally delicious prepared right on the stove year-round. Frozen shrimp are an affordable way to get more seafood in your diet; portion out what you need for a recipe and stow the rest in your freezer for future meals. Continue reading