Category Archives: Sides

Sauteed Kale with White Beans and Garlic

Summary: this recipe is a nutritional powerhouse – high in dietary fiber, vitamin A and vitamin C – and it cooks up in 15 minutes or less! Ingredients 2 tablespoons extra-virgin olive oil 3 garlic cloves, minced 1/4 teaspoon crushed … Continue reading

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Lentil Salad

Ingredients 1 cup dried lentils, sorted 1/2 cup crumbled feta cheese, reduced-fat 1 tablespoons extra virgin olive oil 2 tablespoons balsamic vinegar 1 cup cherry tomatoes, halved 2 green onions, finely chopped Salt and pepper to taste Instructions Rinse sorted … Continue reading

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Spicy Pea Soup

Summary: This soup may be frozen – cool soup, discard bay leaf, transfer to a freezer-safe container and store up to 3 months. To serve, heat in microwave 5 minutes, thin with water if needed, stir and continue heating 3-5 … Continue reading

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Light Guacamole

Ingredients 2 large ripe avocados, peeled, divided 1 cup (8 ounces) fat-free sour cream 1/4cup chopped onion 1 jalapeno pepper, seeded and chopped 1-2 tablespoons minced fresh cilantro 4 teaspoons lemon juice 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/8 … Continue reading

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Butternut Squash and Leek Soup

Ingredients 1 whole garlic head 4 teaspoons olive oil 6 cups thinly sliced leek (about 4 large) 4 cups cubed peeled butternut squash (about 1 medium) 2 cups water 2 cups fat-free, low-sodium chicken broth 1/2 teaspoon salt 1/2 teaspoon … Continue reading

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Roasted Vegetable Soup

Ingredients 2 1/2 cups red onion, coarsely chopped 1 cup carrot, chopped 5 plum tomatoes, trimmed and halved 1 cup red potato, cubed 1/2 teaspoon black pepper 3 garlic cloves 1 Tablespoon olive oil 1 teaspoon rosemary, dried 1 teaspoon … Continue reading

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Grilled Squash

Summary: A simple, quick way to cook the last of summer’s squash harvest. Ingredients 4 zucchini squash or yellow squash or any mix of the two 1 1/2 tablespoons olive oil 1/8 teaspoon salt 1/4 teaspoon pepper 1/4 cup thinly … Continue reading

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Whipped Sweet Potatoes with Apples

Summary: This year, why not try an alternative to the traditional sweet potato casserole with marshmallow creme? This recipe allows you to not only cut out some of the sugar found in the traditional casserole, but also provides a way … Continue reading

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Sesame Spinach

Ingredients 1 pound spinach, coarsely chopped 1/4 cup water 1 tablespoon sesame seeds 2 teaspoons reduced-sodium soy sauce 2 teaspoons toasted sesame oil 1 small garlic clove, finely minced Instructions Heat a non-stick skillet on medium-high heat. Add raw sesame … Continue reading

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Roasted Summer Vegetables

Ingredients 3 cups sliced yellow squash (1/2 inch rounds) 3 cups sliced zucchini (1/2 inch rounds) 2 cups sliced red pepper (1/2 inch strips) 2 cups sliced red onion (1/2 inch rounds) 2 cups mushrooms, sliced in half 1/2 cup … Continue reading

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