by Guest | Mar 23, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
8 cups greens (try kale, bok choy, collard, mustard)
2 teaspoons vegetable oil
2 large carrots, peeled and cut julienne or coarsely shredded
1 clove garlic, minced or 1/4 teaspoon garlic powder
1⁄4 teaspoon salt and pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 Tablespoon vinegar
1 1⁄2 teaspoons tamari or soy sauce
Directions:
- Wash greens and remove tough stems (see Notes). Rough chop or cut leaves into thin strips.
- Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
- Add carrots and cook for 2 minutes. Add garlic and cook for 1 minute.
- Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
- When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari or soy sauce over the top. Toss gently and serve.
- Refrigerate leftovers within 2 hours.
by Guest | Mar 16, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
3 Tablespoons lime juice
2 Tablespoons mayonnaise
2 cans (5 ounces each) tuna in water, drained
2⁄3 cup cilantro, chopped and loosely packed
2 green onions or 1/2 teaspoon onion powder
1 cup red bell pepper, diced
1 jalapeno, minced (ribs and seeds removed)
5 medium flour tortillas
1 cup shredded lettuce or 5 small lettuce leaves
Directions:
- Mix lime juice and mayonnaise together in a small bowl. Add tuna, cilantro, onions and peppers and mix until evenly coated.
- Divide tuna mixture between 5 tortillas. Spread to edges.
- Top with lettuce and fold or roll into a wrap.
- Refrigerate leftovers within 2 hours.
Notes:
No peppers? Use 1 cup diced celery and 1/4 cup canned green chilis.
by Guest | Mar 14, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 1 hour
Ingredients:
1 pound small red potatoes, skins on
2 teaspoons oil or cooking spray
8 ounces lean ground turkey (15% fat)
1⁄2 teaspoon chili powder
1⁄2 cup reduced fat shredded cheddar cheese
1 cup lettuce, shredded
1 medium tomato, diced
3⁄4 cup cucumber, peeled and diced
1 Tablespoon cilantro, chopped
3⁄4 cup salsa
Directions:
- Slice potatoes into small circles about 1/4 inch thick.
- Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
- Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for 25-30 minutes, depending on desired darkness.
- Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 in an electric skillet) for 8-10 minutes or until turkey browns.
- Remove potatoes from the oven.
- Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
- Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
- Refrigerate leftovers within 2 hours.
by Guest | Mar 2, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 10
Time for preparation (including preparation and cooking): 1 hour 40 minutes
Ingredients:
1 Tablespoon oil
1 clove garlic, minced, 1/4 teaspoon garlic powder
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water (see notes)
3 cups water
1 cup dry lentils
2⁄3 cup barley
1⁄2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper to taste
Directions:
- Heat oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
- Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
- Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
- Serve hot in a soup bowl.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon
- Use any fresh, frozen, or canned vegetables you have on hand.
by Guest | Feb 23, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 1
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
1/2 english muffin
1 1⁄2 Tablespoons spaghetti or pizza sauce
1 Tablespoon grated cheese
4 Tablespoons chopped vegetables, fruits, and/or cooked meat
Directions:
- Preheat oven to 400 degrees.
- Lightly toast English muffin.
- Spread with spaghetti sauce or pizza sauce.
- Add cheese and pizza toppings of your choice.
- Bake 5-7 minutes until muffin is lightly browned and cheese is melted.
- Allow to cool slightly before eating.
- Refrigerate leftovers within 2 hours.
Notes
- Try a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato.
- Add cut up cooked meat like chicken or sausage.
- Try whole wheat English muffins for added fiber.
by Guest | Feb 14, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 45 minutes
Ingredients:
1⁄3 cup dried bulgur
1 cup boiling water
1⁄2 pound (2 cups) Brussels Sprouts
1⁄2 cup dried cranberries
1⁄4 cup nuts, chopped
1⁄4 cup orange juice
4 1⁄2 teaspoons oil
2 Tablespoons vinegar
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
Directions:
- Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.
- Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.
- In a large bowl combine bulgur, Brussels sprout strips, cranberries and nuts.
- In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.
- Refrigerate leftovers within 2 hours.
