Healthy Recipes

*I Like It Green's Blueberry Oatmeal Breakfast Bars*


  • 2.5 cups regular rolled oats (not instant oats), divided (Note: 1 cup will be processed into oat flour)
  • 1/4 cup chia seed
  • one heaping 1/2 cup of ground flax
  • 1 tsp baking powder
  • 1/2 tsp kosher salt
  • 1 tablespoon of cinnamon
  • Scant 1 cup almond milk (or your choice of plant-based milk)
  • 1/4 cup pure maple syrup (add 2 packets of stevia if you want a sweeter bar)
  • 1-2 bananas, mashed (1 large or 2 small)
  • 10 ounce bag of frozen blueberries
  • 2 teaspoons pure vanilla extract
  • 1/4 cup of walnuts, to sprinkle on top


1. Preheat oven to 350F and line 9x9 inch square pan with parchment paper or a silpat

2. In a blender or food processor, blend/process 1 cup of the oats until a flour forms. Or you can just use 1 cup of oat flour. (If you use the flour still use 1.5 cups of rolled oats--see step 3.)

3. In a large bowl, mix together the dry ingredients: oat flour, 1.5 cups rolled oats, chia, flax, baking powder, salt, cinnamon. In a smaller bowl, whisk together the wet ingredients: milk, maple syrup, bananas, vanilla until no clumps remain. Add wet to dry and stir until combined. Add stevia to taste if desired. Fold in the blueberries

4. Pour mixture into prepared pan and smooth out. Bake for 20-25 minutes until lightly golden along edge and it springs back slowly when touched.

5. Sprinkle walnuts on top of bars & press lightly. Cool & cover bars--the taste improves overnight.

*Stir-Fried Chicken in Lettuce Cups (Serves 4)*

This recipe comes from one of our wonderful practice members. A great recipe to involve the kids. Thanks Reyna!

1/4 Cup Low Sodium Soy Sauce
2 Tbsp Honey
2 Tbsp Cilantro, minced
1 Tbsp Oil
1 Small Onion, diced
1 Bell Pepper, red, orange or yellow
1 Garlic Clove, minced
1 Tsp Ginger, minced
1 Lb. Ground Chicken (you can also use ground turkey)
1/4 Tsp Salt
8 Bibb or Iceberg Lettuce Cups

1. Combine soy sauce, honey, and cilantro in a bowl and set aside.
2. Using a large saute pan, cook the onion in 1 tbsp of oil over medium heat for 2 minutes.
3. Add the bell pepper and cook an additional 2 minutes.
4. Add the garlic and ginger and cook for 1 minute then add the chicken or turkey to the pan and saute for an additional 7 minutes or until cooked through.
5. Stir in the soy sauce mixture, salt and cook for 2 minute or until juices evaporate.
6. Serve in lettuce cups (to eat then just roll the lettuce around the stir fried chicken and eat them like a burrito).

*Protein Shake*

Don't have time for breakfast? Now you do!


Vanilla Protein Powder
Vanilla Coconut Milk (I like the SILK brand)
Your Favorite UNSWEETENED FROZEN fruit (I like strawberries)
Put your frozen fruit in the blender
Add a scoop of protein powder and then add 2 cups of the coconut milk.
Blend and ENJOY!

*Who doesn't like a beef stew? Bonus: this one is made with beer! *
If you can't find a brown ale, use a strong, dark beer (but not a stout).
Servings: 8
Yield: 8 servings
Total Time: 525
Prep Time: 45
Recipe Ingredients:
4 teaspoons canola oil, divided
2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
3/4 pound sliced cremini, or white button mushrooms
3 tablespoons all-purpose flour
2 cups brown ale, or dark beer
4 large carrots, peeled and cut into 1-inch pieces
1 large onion, chopped
1 clove garlic, minced
1 1/2 tablespoons Dijon mustard
1 teaspoon caraway seeds
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 bay leaf

Recipe Steps:

Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.

Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.

Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.

Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

Recipe Nutrition:

Per serving: 303 calories; 10 g fat (3 g sat, 5 g mono ); 84 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 31 g protein; 2 g fiber; 361 mg sodium; 645 mg potassium.

Nutrition Bonus: Vitamin A (110% daily value), Zinc (33% dv), Potassium (17% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 3 lean meat

*Vegan Mulligatawny Detox Soup*

Did you over indulge? Just a little? Don't worry. Here's a Mulligatawny detox soup. Not the traditional soup that you're thinking of, this one is gluten free, meat free, dairy free and sugar free! Its chock full of antioxidant vegetable goodness with detoxing spices to boot. Cook it on the stove top or in a Crock Pot and look forward to the wonderful aroma that will fill your house, and of course eating this delicious soup.

Use organic vegetables for maximum detox. Adjust spices if you prefer a mild soup- cayenne pepper has heat.


1 tablespoon avocado oil
4 cloves garlic, minced
1 inch fresh ginger, grated
2 teaspoons mild GF organic curry powder
1 teaspoon organic turmeric
1/2 teaspoon cayenne pepper, more or less, to taste
1 medium sweet or red onion, peeled, diced
4 medium carrots, peeled and diced
1 cup cauliflower florets, chopped
2 large Granny Smith apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
2 heaping cups thinly shredded cabbage
1 quart fresh spring water
2 cups organic Super Veggie Juice
1 14-oz. can organic chick peas , drained
A small pinch of sea salt, to taste
1 14-oz. can coconut milk , stirred
Juice from 1 medium lime, or to taste
1-2 teaspoons gluten-free brown rice syrup

For garnish:

Thin apple slices or shredded apple
Chopped fresh cilantro, if desired


For a slow cooker:

Combine all of the ingredients in a slow cooker, except the coconut milk, lime juice and brown rice syrup. Cover and cook on high according to your manufacturer's instructions for cooking vegetable soup. When the veggies are tender, add in the coconut milk and lime. Taste test. Add brown syrup to taste. Heat through 15 minutes.

For stove top:

Heat the avocado oil over medium high heat in a medium size soup pot. Add the garlic, ginger, curry, turmeric and cayenne and briefly stir for to season the oil. Add the onion, carrots, cauliflower, apples, sweet potato and cabbage, and saute until softened, about 7 to 10 minutes.

Stir in the spring water and chick peas; season with a touch of sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes.

Add the coconut milk, lime juice and brown rice syrup. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil.


If you desire a smooth soup, puree the soup with a hand held immersion blender  (or puree- carefully- in small batches, tightly covered, in a blender or food processor ) until smooth. Return the puree to the soup pot. Heat over low heat until serving.

If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire.

Total Servings: 6

Nutritional Information Per Serving

Calories: 365
Carbohydrates: 50.7g
Cholesterol: 0mg
Fat: 17.1g
Saturated Fat: 14.2g
Fiber: 10.3g
Sodium: 422mg
Protein: 7.3g

*Gluten-Free Chicken Soup*

This isn't your Grandma's chicken soup. And she might not approve of the liberties I've taken crankin' up the standard Jewish flavors more than a simple notch. But tradition is one thing. Great taste is another. I say, be flexible.


Extra virgin olive oil, as needed
3-4 split chicken breasts (free-range organic, if possible), rinsed, patted dry
8 cloves fresh garlic, chopped
Sea salt and freshly ground pepper, to taste
2 heaping cups thinly shredded cabbage (bagged coleslaw mix is fast and easy)
1 green bell pepper, cored, seeded, cut up
1 yellow summer squash, cut up
2 zucchini squash, cut up
6 to 8 baby Yukon Gold potatoes, cut up
1 4-oz. can chopped green chilies -- mild or hot, to taste
1 teaspoon rubbed sage
1 teaspoon each of: dried basil, oregano and parsley
Hot red pepper flakes, shake to taste
1 14-oz. can fire roasted diced tomatoes
2 or more cups chicken broth, as needed
A dash or two of balsamic vinegar to taste


Drizzle some extra virgin olive oil into the bottom of a Crock Pot or slow cooker. Lay the chicken breasts in the bottom; top with half the chopped garlic. Season the mixture with sea salt and pepper.

In a large bowl, combine the shredded cabbage, bell pepper, yellow and zucchini squashes, potatoes, and green chiles; and toss them with a drizzle of extra virgin olive oil. Season the mixture with sea salt, ground pepper, herbs, and a shake or two of hot red pepper flakes. Toss to coat.

Pour the veggies into the crock in an even layer. Pour on the diced tomatoes. Add the chicken broth and a dash of balsamic vinegar, to taste. The liquid should just about cover the veggies. If you like more of a brothy soup than a stew, add more broth.

Cover and cook on high for 5 to 6 hours, until the chicken is tender and easily breaks apart into pieces with a large spoon (my chicken was very cold when it went into the pot, so adjust your cook time accordingly, if you need to).

Taste test for seasoning adjustments. I added a pinch of brown sugar to mine to balance the tomato-garlic and spice. Stir in any seasoning adjustments and serve.

Makes four hearty servings to soothe you, body and soul. This recipe is gluten-free, soy-free, dairy-free, corn-free.

Total Servings: 4

Nutritional Information Per Serving

Calories: 301
Carbohydrates: 33.6g
Cholesterol: 72mg
Fat: 4.5g
Saturated Fat: 1.1g
Fiber: 8.1g
Sodium: 441mg
Protein: 32.4g

*Whole-Wheat Fusilli with Beef Ragu*

This chunky, full-bodied sauce is a good match for hearty whole-wheat pasta. Add a little lean ground beef with mushrooms to get a rich, meaty sauce that has a minimum of saturated fat.

Servings: 6

Yield: 6 servings, about 1 1/3 cups each

Total Time: 1 hour

Prep Time: 30 minutes

To Make Ahead: Prepare through Step 3. Cover and refrigerate the sauce for up to 2 days or freeze for up to 3 months.

Recipe Ingredients:

1.8 ounces 90%-lean ground beef
2.1 teaspoon extra-virgin olive oil
3.2 medium carrots, chopped
4.1 medium onion, chopped
5.1 stalk celery, chopped
6.6 ounces cremini or baby bella mushrooms, wiped clean and coarsely chopped (2 cups)
7.2 cloves garlic, minced
8.1 28-ounce can diced tomatoes (not drained)
9.1/2 cup dry red wine
10.1-2 teaspoons fennel seeds, crushed
11.Large pinch of crushed red pepper
12.1/4 teaspoon salt, or to taste
13.12 ounces whole-wheat fusilli or rotini
14.2 tablespoons chopped fresh parsley (optional)
15.6 tablespoons freshly grated Parmesan cheese (optional)

*Meatloaf Shepherd's Pie*

Have left over meat loaf? How much you have left over determines the amount of vegetables you add to the filling in order to stretch it to serve four.


Leftover meatloaf, crumbled
1/2 to 3/4 cup corn kernels
1/2 to 3/4 cup baby peas
2 carrots, peeled, chopped
1 14-oz can diced tomatoes with juice
2 teaspoons balsamic vinegar
A pinch of dried thyme, nutmeg and cinnamon, to taste
About two cups of cooked potatoes or non-mayo potato salad
Sea Salt and fresh ground pepper, to taste
Dill or parsley for the top


For the filling you'll need:

Leftover meatloaf, crumbled
1/2 to 3/4 cup corn kernels
1/2 to 3/4 cup baby peas
2 carrots, peeled, chopped
1 14-oz can diced tomatoes with juice
2 teaspoons balsamic vinegar
A pinch of dried thyme, nutmeg and cinnamon, to taste

For the topping:

About two cups of cooked potatoes or non-mayo potato salad
Sea Salt and fresh ground pepper, to taste
Dill or parsley for the top

Preheat the oven to 350 degrees F.

Place the leftover meatloaf in a bowl. Add the corn, baby peas, carrots, diced tomatoes and balsamic vinegar; mix to combine. Season with thyme, nutmeg and cinnamon, to taste. Mix and spoon into a single casserole dish or individual gratin dishes.

Top with cooked leftover mashed potatoes, or vinegar potato salad. Sprinkle with dill, sea salt and pepper.

Bake until heated through and bubbling- about 30 to 35 minutes or so (depending upon how cold the leftovers were when you assembled your pie).

Total Servings: 4

Nutritional Information Per Serving

Calories: 220
Carbohydrates: 35.1g
Cholesterol: 26mg
Fat: 4.7g
Saturated Fat: 1.6g
Fiber: 7.1g
Sodium: 162mg
Protein: 12.0g

*Cream of Chicken Soup*

Here's a recipe to satisfy the soul on a chilly fall day.


1 whole chicken, about 3 to 4 pounds
1 leek
2 or three whole cloves
5 or 6 stalks of celery, including leaves
3 or 4 large carrots, including tops
1 medium yellow onion, including top
2 tablespoons butter
6 egg yolks, beaten
2 cups heavy cream
Sea salt, to taste
Minced fresh chives or parsley, to serve


Rinse the chicken thoroughly and pat it dry before placing it in your stock pot, covering it completely with fresh, clean, and very cold water (about one and one-half gallons).

Stud the leek with whole cloves, and place it in the stock pot alongside the stewing chicken. 

Add the celery leaves, onion top, and carrot tops to the water.

Slowly simmer the clove-studded leek, celery leaves, onion top, and carrot tops in the water, uncovered, until the chicken is completely cooked and tender to the bone, about two hours.

Once the chicken is tender, remove it from the stockpot and allow it to cool.  Remove the bay leaves, celery leaves, onion top, and carrot tops from the broth, straining it if necessary. 

Discard the vegetable matter, but continue simmering the broth, uncovered, while you prepare the remaining ingredients.

As the chicken cools, prepare the vegetables by peeling and mincing the carrots and mincing the onion and celery stalks as well.

Melt the butter in a cast-iron skillet until it foams, and toss the minced vegetables into the pan.  Fry the vegetables in butter until they become fragrant and tender, about five minutes. 

Remove them from the heat and allow them to cool.

Once the chicken has cooled, remove its meat, saving the bones to roast for another round of stock.

Place the chicken meat and cooled vegetables into a food processor and pulse until they�re finely ground.  If you have no food processor, you can mince the chicken and vegetables finely.

Stir the vegetables and chicken meat back into the simmering broth and turn off the stove.

Temper the beaten eggs by stirring a spoonful of broth into the eggs, then pouring the mixture of eggs and broth into the simmering soup.

Gently stir two cups of heavy cream into the broth and serve, dressed with minced fresh herbs and seasoned with unrefined sea salt.

*Braised Steak with Red Wine and Rosemary*

Start with Grass-fed beef, which is rich in flavor and dense in wholesome fats, vitamins and minerals. The steaks are first seared to seal in flavor and juices then slowly braised with red wine, garlic and rosemary. Serve with roast fingerling potatoes and fresh greens.


1 16-ounce beef steak
Sea salt and freshly ground black pepper, to taste
2 tablespoons butter or clarified butter
4 to 6 garlic cloves, chopped fine
1 branch of fresh rosemary, plus more to garnish
1 cup red wine, any will do


Pre-heat the oven to 300 degrees Fahrenheit.
Generously season the steak with the sea salt and freshly ground black pepper as it suits you.
Heat two tablespoons of butter or clarified butter in a cast-iron skillet over a very hot flame.
Sear the steak in the hot fat about one minute on each side.
Remove the skillet from the heat and add garlic and fresh rosemary needles.
Deglaze the skillet with red wine.
Place the skillet in an oven preheated to 300 degrees Fahrenheit for about ten minutes, longer if you prefer well-done steaks and less if you prefer a rare steak.
Serve with pan juices, garnished with additional rosemary.

Total Servings: 4

Nutritional Information Per Serving

Calories: 316
Carbohydrates: 2.6g
Cholesterol: 116mg
Fat: 12.8g
Saturated Fat: 6.4g
Fiber: 0g
Sodium: 119mg
Protein: 34.7g

*Tomato Beef Chow Mein*

Three simple ingredients with crisp vegetables,noodles, and tomatoes.


1 pound flank steak, sliced thinly, against the grain
1 teaspoon Asian sesame oil
1 teaspoon dark soy sauce
1 teaspoon baking soda
1 teaspoon cornstarch

For noodles

1 pound fresh Chinese egg noodles
2 tablespoons Asian sesame oil
2 tablespoons low sodium soy sauce

For sauce

1 onion, sliced thinly
2 ribs celery, sliced diagonally
1 green bell pepper, sliced
4 large tomatoes, cut in large chunks
1 can (14.5 ounces) stewed tomatoes
1 teaspoon low sodium soy sauce
1 teaspoon vinegar or lemon juice
1 tablespoon sugar
1 teaspoon ground ginger or a few slices of fresh ginger
2 tablespoons cornstarch, mixed with � cup cold water until dissolved


To marinate beef:

Mix beef slices with 1 teaspoon sesame oil, 1 teaspoon dark soy sauce, 1 teaspoon cornstarch, and 1 teaspoon baking soda. Marinate in the refrigerator for at least 30 minutes.

To make noodles:

Cook noodles in a pot of boiling water for about 1 minute. Drain the noodles, rinse under cold running water drain the noodles again. Place the noodles in a bowl, and stir in 2 tablespoons sesame oil, and 2 tablespoons dark soy sauce.

Heat a small amount of oil in two 12-inch nonstick frying pans. Divide noodles evenly between the two pans. Cook on medium heat until noodles are crispy and light brown in color. Stir frequently to prevent burning. Set noodles aside and keep warm.

Add a little bit of oil to a large wok or nonstick frying pan, and brown the beef over high heat. Transfer beef to a bowl, and set aside.

Add a little more oil to the pan. On medium-high heat, saut� onion, celery, and bell pepper for a few minutes. Then add fresh tomatoes, stewed tomatoes, dark soy sauce, vinegar, sugar, and ginger. Bring to a boil. Slowly stir in cornstarch mixture. Cook until sauce thickens. Add beef and stir in the noodles. Serve immediately.

Total Servings: 4

Nutritional Information Per Serving

Calories: 446
Carbohydrates: 52.6 g
Cholesterol: 64 mg
Fat: 15.7 g
Saturated Fat: 3.7 g
Fiber: 6.2 g
Sodium: 408 mg
Protein: 24.8 g

*Hearty Beef and Mushroom Stew*

Perfect for those colder months. Yes, I said it, colder months.


1 tablespoon clarified butter
4 ounces bacon, chopped fine
1 pound beef stew meat
6 shallots, peeled and chopped fine
1 large leek, white parts only, sliced thinly
5 carrots, peeled and chopped
5 stalks celery, chopped
1 pound fingerling potatoes, kept whole if small, chopped if large
2 pounds mixed mushrooms (shiitake, button, cremini, chanterelle, porcini etc), cleaned and chopped
2 bay leaves
1 small bunch fresh thyme
2 cups dry red wine
3 quarts homemade beef stock
1 small bunch fresh parsley, trimmed and chopped
Sea salt and black pepper, to taste


Heat a tablespoon clarified butter in a Dutch oven or heavy-bottomed stock pot over a medium-high flame until it melts.

Render four ounces chopped bacon in the hot fat until it crisps, then remove from the pan, add one pound beef stew meat, browning on all sides, about three or four minutes. Remove the browned meat from the pot, adding chopped shallots and sliced leek. Cook the leek and shallots until they release their fragrance and begin to caramelize a bit around the edges.

To reduce the fat in this recipe, drain the majority of the bacon drippings off at this point, leaving enough to lightly coat the pan. This will leave enough fat to give the additional ingredients the flavor, but not the fat content.

Toss chopped carrots, celery, and mushrooms into the pot with two bay leaves and the leaves of one bunch fresh thyme. Cook for two to three minutes, before deglazing the pot with 2 cups dry red wine and 3 quarts homemade beef stock.

Add browned beef back into the pot along with one pound small fingerling potatoes. Note: To reduce additional calories, pat down the browned beef with paper toweling to remove excess bacon fat before adding it back into the mixture.

Bring the pot to a boil, then reduce the heat and simmer the mushroom stew slowly for about an hour and a half to two hours until potatoes and meat are tender.

Remove the stew from the heat, stir in crisp bacon and chopped parsley. Season the mixture to taste with unrefined sea salt and coarsely ground black pepper as it suits you.

Total Servings: 12

Calories: 321
Carbohydrates: 26.4g
Cholesterol: 47mg
Fat: 8.1g
Saturated Fat: 3.1g
Fiber: 7.5g
Protein: 25.2g

*Asparagus Risotto with Leeks*

This wonderful dish is perfect for the cool fall evenings that are soon upon us. For a little added bonus try adding some parmesan cheese at the end!


A bundle of thin asparagus, about 16 to 20 spears
4 cups fresh hot water or very light broth
2-3 teaspoons olive oil
2 inches or so of a leek, diced fine
1 cup raw Arborio rice
1/2 cup white wine
Sea salt, to taste
2 tablespoons chopped fresh Italian parsley


Wash and slice the asparagus, cutting on the diagonal about 3 inches down from the tip. Pour a scant amount of water into a skillet and quickly blanch the asparagus. When it turns bright green, remove it from the pan, and rinse with very cold water to keep it from cooking longer. Set aside.

To make the risotto, heat the water or light broth in a separate sauce pan, and keep it warm. In a heavy medium saucepan, heat the olive oil on medium heat, and saut� the diced leek for a minute. Add the uncooked Arborio rice and stir well, until the rice is coated. Stir and cook for about 3-5 minutes. Add the white wine and stir until most of the wine is cooked off.

Pour in 1 cup of the hot water or broth and bring to a simmer. Reduce heat and simmer uncovered, stirring frequently for 7-8 minutes. When most of the liquid is absorbed, add the remaining cups of hot water or broth 1 cup at a time, stirring and simmering until each cup of liquid is absorbed before adding the next one.

(The whole process should take about 20-25 minutes; 22 minutes is a goal for al dente; if you cook risotto too long or with too much liquid it may become gummy.)

When the final cup of liquid is absorbed, gently add in the blanched asparagus, cover, and set aside for a few moments before serving. Risotto likes to rest a bit.

Warm up four serving bowls. Spoon the risotto into the bowls, and garnish with some fresh chopped Italian parsley.

Total Servings: 4

Nutritional Information Per Serving

Calories: 255
Carbohydrates: 44.4 g
Cholesterol: 0 mg
Fat: 2.7 g
Saturated Fat: 0 g
Fiber: 3.5 g
Sodium: 138 mg
Protein: 7.4 g

What a wonderful time of year to make this salad. Just visit your local vegetable stand and pick up what you need. Nothing better than fresh veggies in the summer in Minnesota!

*Cucumber Salad*


1 large cucumber, peeled and cut into chunks
2-3 smaller cucumbers, peeled leaving stripes of skin, sliced into coins
1/3 to 1/2 of a medium red onion, diced fine, to taste
1 large ripe heirloom tomato
1/4 cup champagne or white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon good tasting olive oil
2 teaspoons raw organic agave nectar
A tiny pinch of sea salt, or to taste
Fresh ground pepper, to taste


In a large, non-reactive bowl combine the cut and sliced cucumbers with the diced onion and tomato.

For the dressing:
1/4 cup champagne or white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon good tasting olive oil
2 teaspoons raw organic agave nectar, or more to taste
A tiny pinch of sea salt, or to taste (you can always add more- don't add too much)
Fresh ground pepper, to taste

Whisk your dressing ingredients in a glass measuring cup until frothy and pour all over the cucumber salad. Gently toss to coat. Cover and chill at least an hour before serving.

The flavors mingle and intensify overnight, so if you love a fresh "pickled" flavor make this recipe the night before you wish to serve it; tossing it a couple of times as it chills to distribute the dressing.

Total Servings: 6

Nutritional Information Per Serving

Calories: 70
Carbohydrates: 11.9g
Cholesterol: 0mg
Fat: 2.5g
Saturated Fat: 0g
Fiber: 1.3g
Sodium: 4mg
Protein: 1.1g

*Spinach and Lemon Stuffed Mushrooms*

Make a LOT of these because they are so good!


1/2 cup frozen spinach, defrosted and squeezed dry
1/2 cup shredded cheddar cheese
2 oz. cream cheese, softened
2 tbsp. olive oil
1 garlic clove, minced
3 tbsp. lemon juice
3 scallions, sliced thin
1/2 tsp. salt
24 large mushrooms, stems removed
1/4 cup olive oil
1 tsp. lemon juice
Salt and pepper
1/2 cup store-bought bread crumbs or Panko


For the topping: Process first 8 ingredients in food processor until smooth. Transfer to Ziploc bag until ready to use.

For the mushrooms: Adjust oven rack to middle position and heat oven to 450 degrees. Line rimmed baking sheet with foil and set wire rack inside baking sheet. Toss mushrooms with oil, lemon juice, 1/4 tsp. salt, and 1/8 tsp. pepper in bowl. Arrange mushrooms gill side up on rack and roast until juices are released, about 20 minutes. Turn caps over and roast until mushrooms are well browned, about 10 minutes.

Remove baking sheet from oven. Flip roasted mushrooms gill side up and cool slightly. Snip off one corner of the Ziploc and fill the mushrooms. (Mushrooms can be made to this point, up to three days ahead. Cover with plastic wrap and store in the refrigerator.)

Press each cap (stuffing side down) into bread crumbs and arrange (topping side up) on rack. Bake until filling is hot and topping is golden, about 10 minutes. Cool about 5 minutes before serving.

Adapted From "Cook Illustrated"

Total Servings: 24

Nutritional Information Per Serving

Calories: 63
Carbohydrates: 2.8 g
Cholesterol: 5 mg
Fat: 5.2 g
Saturated Fat: 1.5 g
Sodium: 91 mg
Protein: 1.9 g
Sugar: .6 g

*Lemon Chicken Stir-Fry*

Spiked with lots of zesty lemon, this wonderful chicken stir-fry has a bright mix of snow peas, carrots and scallions. Feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.

Servings: 4

Yield: 4 servings, about 1 1/2 cups each
Total Time: 40 minutes
Prep Time: 40 minutes


1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots (1/4 inch thick)
2 cups snow peas (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic


Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.

Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Recipe Nutrition:

Per serving: 225 calories; 6 g fat (1 g saturated fat, 3 g mono unsaturated fat); 63 mg cholesterol; 14 g carbohydrates; 27 g protein; 3 g fiber; 448 mg sodium; 796 mg potassium

Nutrtion Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).

1 Carbohydrate Servings

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Special Health Consideration(s):

Low Sodium,  High Potassium,  Diabetes Appropriate,  Healthy Weight,  Low Calorie,  Low Sat Fat,  Heart Healthy

*Quinoa and Summer Vegetable Stir-Fry Gluten free!*

This quinoa is fabulous hot right from the pan, AND it's also delicious cold. So, make extra and you'll have a great salad for that special picnic the next day!


Olive oil
1 onion, diced
3-4 cloves garlic, chopped
1 yellow summer squash, sliced
A fistful of slender asparagus or green beans, trimmed, sliced
1 Japanese eggplant (small eggplants are way less bitter), peeled, sliced into bite size pieces
1 bell pepper- red, yellow, orange or green, cored, sliced
2 cups Baby Bella mushrooms, trimmed, sliced
A handful of grape or cherry tomatoes, halved
Sea salt and ground pepper
Herbs, to taste- parsley, basil, thyme, red pepper flakes- whatever you prefer
1 tablespoon balsamic vinegar
Extra virgin olive oil, to taste


Make your quinoa the easy way- in a rice cooker. You'll need roughly 2 1/2 cups cooked quinoa. As it cooks, gather and cut up your summer vegetables.

When the quinoa is almost done, heat a splash of light olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Season with sea salt, pepper, and herbs. Add the balsamic vinegar. Stir-fry until tender.

Scoop the cooked quinoa out of the rice cooker and add it into the wok. Stir to combine with the vegetables. Taste test and add more salt or seasoning if it needs it. Remove from heat. Drizzle with extra virgin olive oil and toss to fluff.

Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. Before serving it cold, taste test

again and adjust seasonings.

Total Servings: 4

Nutritional Information Per Serving
Calories: 448
Carbohydrates: 81.7
Cholesterol: 0mg
Fat: 6.9g
Saturated Fat: 0.8g
Fiber: 14.5g
Sodium: 84mg
Protein: 17.9g

*Watermelon Gazpacho*

It's summertime, enjoy!

Tailor this recipe to your own preferences. If you prefer it chunkier, switch out the romaine for a large yellow pepper. Add a garnish of finely chopped red onion or a dollop of creamy Greek yogurt and chopped fresh mint.


1 ice cold 3 lb. ripe watermelon (thump it- does it sound hollow?)
1 large cucumber, skinned, seeded (or 2 medium)
2 large celery stalks
1 small head romaine lettuce, trimmed, cut up
2 medium, dense, heirloom tomatoes, seeded, chopped
1-2 teaspoons minced Elephant Garlic
Juice from 1-2 limes, according to taste
2 tablespoons white balsamic or rice vinegar
2 tablespoons fresh chopped cilantro, basil, mint or parsley
Sea salt, to taste


Slice the watermelon, cut up most of it, taking out the seeds; reserve about 1 cup, diced fine. Toss the cut up watermelon into a Vita-Mix or blender. Add the cucumber, celery, lettuce, tomato, garlic. Pulse and blend the mix briefly to process it. Add the juice from one lime. Add the vinegar, chopped herbs, sea salt. Pulse till combined.

Pour into a storage container, add in the reserved diced watermelon. Cover and chill until serving. Two hours is best.

Total Servings: 6

Nutritional Information Per Serving
Calories: 99
Carbohydrates: 23.3g
Cholesterol: 0mg
Fat: 0.6g
Saturated Fat: 0g
Fiber: 2.6g
Sodium: 22mg
Protein: 2.7g


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