In a 2-cup glass measure combine orange juice, grapefruit juice, lime juice and honey. Stir until honey is dissolved. Cover with plastic wrap or foil and chill mixture for at least 2 hours or up to 24 hours to blend flavors.
To serve, pour juice mixture into four champagne glasses. Add sparkling water and stir lightly to mix. If desired, garnish with citrus peel strips.
1/2 cup raisins or dried cranberries (unsweetened)
1/2 cup favourite nuts, chopped (I used pecans)
1/2 cup pumpkin or sunflower seeds
1 cup plain yogurt (2%+ fat)
1 tbsp apple cider vinegar
1 1/2 tbsp onion flakes or powder
1/2 tsp salt
Ground black pepper, to taste
Red pepper flakes, to taste
Instructions
In a large salad bowl, add broccoli, pepper, raisins, yogurt, vinegar, onion flakes, salt, pepper and red pepper flakes. Preheat large skillet on low-medium heat, add nuts and seeds; toast until browned a bit and fragrant, stirring frequently. Add to the bowl with other ingredients, stir and adjust peppers to taste if necessary.
Store: Refrigerate covered with plastic wrap for up to 2 days.
8 ounces dried multigrain or whole wheat penne pasta
1 (10 ounce) package frozen chopped spinach, thawed and well drained
¼ cup vegetable broth
1 medium onion, chopped
2 cloves garlic, minced
½ cup raw cashews
1¾ cups water
1 15 to 16-ounce can Great Northern beans, navy beans, or cannellini (white kidney beans), rinsed and drained
2 teaspoons lemon juice
½ teaspoon dry mustard
¼ teaspoon salt
¼ teaspoon ground black pepper1
½ cup soft whole wheat bread crumbs
Preparation
Preheat oven to 375°F. Cook the pasta according to package directions. Drain and return to hot pan. Add spinach; toss to combine. Spoon into a 2-quart casserole; set aside.
In a small saucepan combine vegetable broth, onion, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until onion is tender. Remove from heat and set aside.
Place cashews in a food processor. Cover and process until finely ground. Add half of the water and blend until smooth. Add onion mixture, beans, lemon juice, mustard, salt, and pepper. Cover and process until smooth. Transfer to a medium bowl and stir in the remaining water. Stir bean mixture into pasta mixture in casserole. Sprinkle with bread crumbs.
Bake, uncovered, about 30 minutes or until crumbs are toasted. Let stand for 10 minutes before serving.
Puree one Greek yogurt, thawed orange juice concentrate, bananas, lime zest, and fresh lime juice in a blender. Pour into six 3-ounce molds. (We used mini baking tins with Popsicle sticks, but you can also substitute paper cups.) Freeze until smoothie pops are solid, about 4 hours. To release pops, dip molds into hot water until pops loosen and slide out. If using cups, peel away paper.
1 (10.75 ounce) can reduced-fat and reduced-sodium condensed cream of mushroom soup
¾ cup fat-free milk
2 teaspoons snipped fresh dill or ½ teaspoon dried dill
¼ teaspoon salt
1 (6 ounce) can solid light tuna (water-pack), drained and broken into chunks
2 tablespoons grated Parmesan cheese
Preparation
Preheat oven to 375°F. In a large saucepan, cook noodles, mushrooms, stir-fry vegetables, and onion in a large amount of boiling water for 3 minutes. Drain; return to saucepan.
In a medium bowl, stir together cream of mushroom soup, milk, dill, and salt. Stir into noodle mixture. Fold in tuna. Spoon mixture into a 1- ½- to 2-quart oval or rectangular baking dish. Bake, covered, for 25 minutes.
Uncover; sprinkle Parmesan cheese over tuna mixture. Bake, uncovered, about 5 minutes more or until heated through. Makes 4 (1-cup) servings.
1½ pounds red or yellow potatoes, cut into 1½-inch pieces
12 ounces uncooked chicken sausage links, cut into 1-inch slices
1 large onion, cut into wedges
1 small red sweet pepper, cut into 1-inch strips
1 small green sweet pepper, cut into 1-inch strips
¼ cup reduced-sodium chicken broth
½ teaspoon dried thyme, crushed
¼ teaspoon black pepper
6 eggs
Black pepper
½ cup shredded reduced-fat cheddar cheese (2 ounces)
Preparation
Coat a 20×18-inch sheet of heavy foil with cooking spray. Place potatoes, sausage, onion and sweet peppers on foil. Drizzle with broth. Sprinkle with thyme and the ¼ teaspoon black pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose. If necessary, manipulate foil packet to fit in an oval 3½- or 4-quart slow cooker. Place packet in cooker.
Cover and cook on low-heat setting for 10 hours.
To poach eggs, half-fill a 12-inch skillet with water and bring to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water.) Break an egg into a cup and slip egg into the simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.
Carefully open the foil packet to avoid getting burned by escaping steam. To serve, spoon sausage and vegetables onto serving plates. Serve a poached egg on top of each serving and sprinkle egg with black pepper. Sprinkle cheese on individual servings.
1 (6 ounce) container vanilla, peach, or blueberry fat-free yogurt
1 cup lightly sweetened multigrain clusters cereal
1 peach, pitted and cut up
½ cup fresh blueberries
¼ teaspoon ground cinnamon
Preparation
Divide half of the yogurt between two dessert glasses or bowls; top with half of the cereal. Top with half of the peaches, half or the blueberries, and the cinnamon. Repeat layers with the remaining yogurt, cereal, peaches, and blueberries.
Don’t know what to do with leftover cabbage rolls? Transform them into a unique and hearty soup.
INGREDIENTS
2 Tbsp vegetable oil
1 Tbsp sugar
3 clove garlic, minced
1 onion, peeled and diced
1 leaves bay
1 28-oz can tomatoes, strained and diced
4 cup beef stock
4 leftover cabbage rolls, chopped
salt and pepper, to taste
sour cream
DIRECTIONS
1. Heat oil and sugar in a pot over medium heat. Add garlic and onions and cook until soft and slightly golden. Add bay leaf and tomatoes. Cook for five minutes, stirring occasionally.
2. Add beef stock and chopped cabbage rolls. Cook on medium-low heat for 20 minutes. Remove from heat and adjust seasonings with salt and pepper. To serve, ladle into bowls and top with sour cream.
4 large bone-in chicken thighs (1¾-2 pounds), trimmed of visible fat
3 tablespoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons cider vinegar
2½ cups corn kernels (from 3 ears corn)
1 cup quartered cherry tomatoes
3 scallions, sliced
¼ cup chopped fresh basil
Preparation
Preheat grill to medium.
Brush chicken with 1 tablespoon oil; sprinkle all over with ¼ teaspoon salt and ¼ teaspoon pepper. Place the chicken on the grill, skin-side down, and cook, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 23 to 28 minutes.
Meanwhile, whisk vinegar and the remaining 2 tablespoons oil, ¼ teaspoon salt and ¼ teaspoon pepper in a medium bowl. Add corn, tomatoes, scallions and basil. Toss to coat. Serve the salad with grilled chicken.
Stir oil, salt and pepper together in a large bowl. Add cauliflower slices and gently toss to coat. Transfer to a large rimmed baking sheet and roast until tender, 10 to 14 minutes. Top with cheese, return to the oven and roast until the cheese has melted, 1 to 2 minutes. Top each cauliflower slice with a dollop of sour cream and sprinkle with bacon and scallion greens.
To prepare crust: Pulse cauliflower in a food processor until it has the consistency of coarse crumbs (you should have about 4 cups). Transfer to a microwave-safe dish; cover and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.
Meanwhile, preheat oven to 400°F. Coat a 9-inch deep-dish pie pan with cooking spray.
Wrap the cauliflower in a kitchen towel or cheesecloth and squeeze to remove as much liquid as possible. Stir together the cauliflower, 1 egg, Parmesan, ¼ teaspoon salt and ⅛ teaspoon pepper in a medium bowl. Transfer the mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.
Meanwhile, prepare filling: Heat oil in a medium skillet over medium heat. Add onion and cook until beginning to soften, about 3 minutes. Add bell pepper and cook until softened, about 4 minutes more. Transfer to a small bowl and let cool slightly.
Evenly scatter the vegetable mixture, ham and Gouda over the crust. Whisk eggs and sour cream in a small bowl until smooth. Whisk in milk, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350°F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.
8 ounces reduced-fat cream cheese, cut into pieces
½ teaspoon salt
⅛ teaspoon ground pepper
Chopped fresh chives or parsley for garnish
Preparation
Cook cauliflower in a large pot of boiling water until just tender, 4 to 6 minutes. Drain.
Meanwhile, heat 1½ cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk the remaining ¼ cup milk and cornstarch in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar and cream cheese until melted. Stir in salt and pepper. Add the cauliflower and stir to combine. Garnish with chives (or parsley), if desired.
To make ahead: Refrigerate for up to 2 days. Reheat before serving.
Mix together the flour, salt and pepper on a large plate.
Season each chicken breast with salt to taste, then dredge each chicken breast in the flour mixture.
In a large skillet heat 2 tablespoons of the butter over medium high heat.
Add the chicken and cook for 4-5 minutes on each side or until golden brown and cooked through. Transfer the chicken to a platter and cover with foil. Wipe out the pan with a paper towel.
Place the bell pepper in the pan, cook for 3-4 minutes. Add spinach and cook for 3 more minutes or until spinach is wilted and bell pepper is cooked through. Add cherry tomatoes and season the vegetables with salt and pepper.
Place the vegetables on the serving platter alongside the chicken.
Melt the remaining 2 tablespoons of butter in the pan until the butter has started to brown. Whisk in the honey, lemon juice, thyme leaves and salt and pepper to taste. Remove the pan from the heat.
Pour the sauce over the chicken and vegetables and serve. Garnish with lemon slices and thyme sprigs if desired.
2 tablespoons fresh lemon juice (juice of ½ a lemon)
Chopped fresh parsley
Salt and pepper
DIRECTIONS
1. Preheat your oven to 400°F (200°C).
2. In a small saucepan, melt the butter over low-medium heat. Add honey, garlic and lemon. Whisk until the honey has melted through the butter and the mixture is well combined. Add one tablespoon chopped parsley, mix well and set aside.
3. Cut 4 sheets of 14-inch (35cm) length aluminum foil. Divide pineapple slices among sheets layering in center in an even layer and sprinkle with pepper. Arrange salmon fillets on top and drizzle with the honey lemon garlic butter sauce. Sprinkle with salt and pepper and top with more chopped parsley.
4. Pull sides of foil inward and seal then roll edges up, try to leave a little room for heat to circulate. Transfer the packets on a baking sheet and bake in the preheated oven about 10-15 minutes. Enjoy with brown or white rice if desired and remaining sauce. Sprinkle with additional chopped parsley if you like. Enjoy!
Make the caramel: Preheat oven to 325 degrees F. Place 1 cup of sugar in a small saucepan over medium-high heat and cook until the sugar liquefies and becomes amber in color. Stir in 2 tablespoons butter and pour the caramel into an 8-inch springform cake pan, taking care to coat the pan bottom evenly. Arrange the pear pieces in a single layer on top of the caramel and set aside.
Make the cake batter: Sift together the flour, cornmeal, baking powder, and salt and set aside. Combine the remaining sugar and butter in the bowl of an electric mixer and beat at medium-high speed until light and fluffy. Add the eggs and egg yolks one at a time, mixing until thoroughly combined with each addition. Reduce mixer speed to low, add the dry ingredients, and mix until combined. Gently spread the batter evenly over the pears and bake until cake is golden brown and a tester inserted into the center comes out clean — about 45 minutes. Cool slightly and release the cake from the pan. Invert the cake onto a serving plate and remove the springform pan base. Serve warm or at room temperature.
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray
FILLING:
1/2 cup torn fresh basil
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
1/2 teaspoon crushed red pepper
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1 (16-ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
REMAINING INGREDIENTS:
1 (24-ounce) jar premium pasta sauce
1/4 teaspoon salt
8 ounces thinly sliced mozzarella cheese
3/4 cup (3 ounces) finely grated fontina cheese
How to Make It
Step 1
Preheat oven to 375°.
Step 2
To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
Step 3
To make filling, combine basil and next 6 ingredients (through egg).
Step 4
To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.
12 ounces beef tenderloin, cut into thin strips
1/4 cup freshly squeezed lime juice
1 tablespoon plus 1/2 teaspoon chili powder
1 tablespoon vegetable oil
1 medium sweet onion, thinly sliced
1 red bell pepper, thinly sliced
1 poblano, thinly sliced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 can black beans, rinsed and drained
1 avocado, diced
1/4 cup Cojita cheese, crumbled
1/4 cup cilantro plus more for garnish, chopped
Corn tortillas (optional)
Directions:
1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside.
2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally.
3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper.
4. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder.
5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.
In a large bowl, combine tuna, mayo, Dijon, celery, lemon juice, and dill. Mix until combined and season with salt and pepper.
Slice pickles in half lengthwise. Using a spoon, scoop out the seeds to create boats. Fill boats with tuna salad and garnish with paprika and more dill.
Poke spaghetti squash all over with knife; place in large microwave-safe dish. Cook on 80% power 10 minutes. Turn over; cook 10 minutes or until knife slips in.
In 6-quart sauce pot on medium, cook shallot in 1 tablespoon olive oil 3 minutes, stirring. Add packed spinach and 1/4 teaspoon salt; cook 2 minutes or until wilted. Add reduced-fat cream cheese, drained marinated artichoke hearts, grated Parmesan, lemon zest and pepper, stirring until cheese melts.
Cut squash into halves; discard seeds. With fork, scrape strands from sides; sprinkle with 1/8 teaspoon salt.
Divide spinach mixture among squash halves. Broil on high until browned, 3 to 4 minutes.
In 6- to 7-quart saucepot on medium, cook carrots, celery and onion in olive oil 10 minutes, stirring. Add chicken broth and water; heat to boiling on high. Stir in bulgur. Reduce heat; simmer 8 to 10 minutes or until bulgur is almost tender.
Meanwhile, combine ground chicken breast, dill, lemon zest, and 1/4 teaspoon each salt and pepper. Form chicken mixture into 1-inch balls; add to simmering soup along with 1/4 teaspoon salt. Cook 6 minutes or until cooked through.
Slice green onions. In food processor, pulse salmon fillets, half of onions, curry powder and 1/2 teaspoon salt until finely chopped. Form into 4 (1/2-inch-thick) patties. Freeze 10 minutes.
Cut red cabbage into 1-inch-thick slices; spray with cooking spray. Grill, covered, on medium-high until lightly charred, 3 minutes per side. Spray patties with cooking spray. Grill to desired doneness, 2 to 4 minutes per side.
Slice cabbage and toss with green apple, cider vinegar, remaining onions and 1/4 teaspoon salt. Serve burgers on brioche buns with slaw and mayonnaise.
Toss green beans with 1 teaspoon olive oil and 1/4 teaspoon salt; arrange on one half of large sheet heavy-duty foil. Fold foil over; crimp to seal tightly. Grill, covered, on medium 20 minute.
Brush pork tenderloin with 2 teaspoons olive oil; season with 1/2 teaspoon each salt and pepper. Grill, covered, on medium until cooked (145°F), turning occasionally, 18 to 20 minutes. Let rest 5 minutes; slice.
Whisk together grainy mustard, red wine vinegar, shallot, 1 tablespoon olive oil, mayonnaise and 1/4 teaspoon salt.
Toss baby kale and grape tomatoes with half of vinaigrette. Serve with beans, pork and remaining vinaigrette.
Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.
