Avocado Salsa with Olives and Cilantro

(Makes 4 cups)

Ingredients:

• 1 small red bell pepper, 1-inch dice
• 1 small green bell pepper, 1-inch dice
• 1 medium carrot, peeled and sliced
• 1 medium tomato, 1-inch dice
• 1/2 small red onion, 1-inch dice
• 3/4 cup pitted Spanish olives
• 1/4 cup fresh lime juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon Tabasco sauce
• 3 tablespoons minced cilantro
• 2 ripe avocados, small dice

Instructions:

Process bell peppers, carrot, tomato, and onion to a fine chop in food processor or finely chop by hand. Add remaining ingredients, except avocado, and process to a fine chop. Transfer ingredients to a bowl. Stir in diced avocado.

Per Serving (90 grams or about 3 ounces)

Calories: 90 (70 from fat), Total Fat: 7 grams, Saturated Fat: 1.5 grams, Dietary Fiber: 4 grams, Protein: 2 grams, Carbohydrate: 8 grams

Blueberry Muffins

(Serves 12)

Prep time: about 30 minutes

Ingredients:

• 1 cup flour
• 1 cup oatmeal
• 3 tablespoons sugar
• 1 teaspoons salt
• 4 teaspoons baking powder
• 1 cup blueberries, washed
• 1 egg
• 1 cup milk
• 1/4 cup vegetable oil
• nonstick spray

Instructions:

• Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
• In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
• Mix in blueberries.
• In another bowl, break the egg and use a fork to beat it just a little bit. Then, add the milk and vegetable oil, and mix.
• Add this wet mixture to the dry mixture in the large bowl.
• Using a mixing spoon, mix about 25 or 30 times. Don't mix too much! Your muffin mixture should be lumpy, not smooth.
• Line a muffin tin with paper liners or lightly spray with nonstick cooking spray. Spoon in the muffin mix. Fill each muffin cup about two thirds of the way.
• Bake for about 20 minutes.
• When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
• Enjoy your tasty muffins!

Serving size: 1 muffin

Nutritional analysis (per serving):
Calories: 162, Protein: 3 grams, Fat: 6 grams, Carbohydrates: 19 grams, Fiber: 1 gram, Cholesterol: 18 milligrams, Sodium: 371 milligrams, Calcium: 121 milligrams, Iron: 1.4 milligrams

Recipe adapted from Kidshealth.com

Blueberry Pie

(Serves 8)

Ingredients:

1 ? pounds fresh or frozen blueberries
? cup light brown sugar
Juice of ? fresh lemon
1 teaspoon cinnamon
2 tablespoons cornstarch or arrowroot powder
2 tablespoons cold water
1 baked pie crust

Instructions:

1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.

2. Add the sugar, lemon juice, and cinnamon. Cook for another 2 minutes.

3. Mix well the cornstarch or arrowroot with the water, and pour mixture into the simmering blueberries while stirring. Cook while stirring until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.

4. Spoon mixture into the pie crust and refrigerate for at least 2 hours before serving.

Nutrition Facts
Serving Size: 1/8 of recipe
Calories: 163
Protein: 1.6 grams
Fat: 2.3 grams
Carbohydrates: 36.2 grams
Fiber: 2.7 grams Recipe source: Dr. Andrew Weil

Roasted Chicken with Apples and Onions

(Serves 4)

4 small skinless, bone-in chicken breasts (about 1 pound total)
1 firm, large apple, cored and sliced thin
1 large onion, peeled and thinly sliced
1 cup low-fat, reduced-sodium chicken broth
? cup unsweetened apple juice
1 tsp. dried thyme
Salt and pepper to taste

Preheat oven to 375. Place chicken breasts, apples, and onions in baking pan. Mix broth with juice, thyme, salt, and pepper. Pour over chicken and bake 45 minutes to 1 hour, basting with pan juices every 20 minutes until juices run clear.

Nutritional analysis (per serving):

Serving size: 1 chicken breast
Calories: 140, Total fat: 1 gram, Carbohydrates: 10 grams, Protein: 21 grams, Dietary fiber: 1 gram, Sodium: 190 grams

Tropical Cinnamon Spice Shrimp

(4 Servings)

2 teaspoons brown sugar
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon cayenne
1 pound peeled and deveined shrimp
1 tablespoon olive oil
Romaine leaves

Per Serving
Calories: 175, Fat: 5 grams, Carbohydrates: 2 grams, Protein: 24 grams

Zucchini Pie

(Servings: 8)

Preheat oven to 350 degrees.

• 3 cups shredded zucchini
• 4 beaten eggs or egg beaters
• 1 grated onion, small
• 1 cup Bisquick (you may use whole-grain Bisquick)
• ? cup parsley
• ? cup grated parmesan cheese
• ? cup olive oil

Salt and pepper to taste.

Mix all ingredients and pour into an ungreased pie shell.
Bake 45 minutes to 1 hour.

Nutrition Facts

Per 1/8th Slice: Calories: 146, Total Fat: 9 grams (Saturated Fat: 2 grams), Carbohydrates: 12 grams, Fiber: 1 gram, Protein: 3 grams, Sodium: 235 milligrams

CeCe Pasta

1 tbsp. olive oil
1 tbsp. butter
2-4 cloves of garlic, smashed
1 can chick peas with liquid (low sodium)
1 can artichokes, drained (optional)
Crushed red pepper, pinch
Oregano or basil
Fresh parsley, chopped
Salt and pepper
.5 lb. whole wheat pasta

1. Boil water for pasta.
2. Heat oil and butter in a pot. Add crushed red pepper and garlic.

Cook briefly, stirring, until garlic softens.

1. Add chick peas with liquid, drained artichokes, pepper ,and oregano.
2. Simmer about 10 minutes. Cook pasta.
3. Serve over pasta, sprinkled with fresh parsley.

For a very simple dish, eliminate artichokes and herbs.

Serve with a cooked vegetable (suggestions include: roasted broccoli, saut茅ed broccoli rabe, escarole, and asparagus) and a tossed salad.

Roasted Vegetable Enchiladas

1 butternut squash (~1.5 lbs.), peeled, seeded, and diced
2 red bell peppers, cut into pieces
2 large broccoli crowns, cut in small trees
1 large onion, cut in slices
3 cloves garlic, minced (~1 tbsp.)
2-3 tbsp. olive oil
1 tsp. ground cumin
1 tsp. ground coriander
.25 - .50 tsp. salt
10 6-inch whole wheat tortillas
1.5 cups shredded Monterey Jack or cheddar cheese

1. Preheat oven to 400 degrees.
2. Coat roasted pan with oil. Add squash, peppers, broccoli, onions, garlic, cumin, coriander, and salt. Toss to coat with the oil.
3. Bake for ~50 to 60 minutes, or until golden, stirring occasionally.
4. Warm tortillas, one by one, in a large skillet over medium heat. Sprinkle with some grated cheese and add about .5 cup of the vegetables. Roll and set in baking dish. Keep warm in oven while assembling the others.

Optional: Add black beans for additional taste, color, and protein.

Adapted from Vegetarian Times.

Thai Vegetable Salad
1 cup grated carrots
2 cups grated napa cabbage
1/3 cup thinly sliced scallions
1/2 cup thinly sliced peppers (try a variety of red, orange, and yellow)
1/2 cup thinly sliced celery
1/2 cup thinly sliced jicama (optional)
Place all ingredients in a bowl.

In a separate bowl, mix together:
1 Tbs. lime juice
1 Tbs. maple syrup
1 Tbs. sesame oil
1 Tbs. red chili sauce (often found in ethnic sections of grocery store)
2 Tbs. rice vinegar
1 Tsp. finely chopped garlic
1 Tsp. finely grated fresh ginger
Once mixed, pour over the vegetables and let marinate for at least one hour. Prior to serving, top with fresh cilantro or crushed peanuts.

Should remain fresh for several days.

Lemon & Herb Roast Chicken

1 (~4 pound) roasting chicken
? to 1 fresh lemon, squeeze juice and cut rind in quarters
1 small onion peeled and quartered
1 bay leaf
Fresh herbs such as a few sprigs of thyme or rosemary and
parsley or tarragon (? to 1 teaspoon dried can be substituted)
Salt and pepper to preference

1. Preheat oven to 350 degrees. Clean chicken and pat dry.
2. Place in roasting pan. Add quartered rind, onion, salt, pepper, and herbs to the emptied cavity. (Usually any giblets are indicated on the packaging.) Pour lemon juice in chicken. Sprinkle with additional salt and pepper.
3. Tie legs with string.
4. Bake 18 to 20 minutes per pound. Baste once or twice with pan juices, if desired. Chicken is done if juices run clear, legs move easily, and appropriate internal temperature is reached. Let rest for 10 to 15 minutes before cutting.
   
   White or sweet potatoes can bake on the oven rack. Any additional vegetables can be added to the pan for a delicious one-pot meal!

Adapted from New York Times Cookbook

Pumpkin Muffins

1 ? cups all purpose or white whole wheat flour
? teaspoon salt
? cup sugar
2 Tsp. baking powder
1 Tsp. cinnamon
1 Tsp. nutmeg
2 eggs
2 Tbs. melted butter or oil
? cup milk
1 cup canned pumpkin or cold mashed yams
2 Tsp. orange zest, optional
1 cup chopped pecans or dried fruit, optional

1. Preheat oven to 400 degrees. Grease muffin pans.
2. In large mixing bowl, sift together flour, sugar, salt, baking powder, cinnamon, and nutmeg.
3. In a small bowl, beat eggs, add butter, milk, and pumpkin.
4. Add liquid ingredients to dry, and combine with a few swift strokes. Fold in pecans, orange zest, or any mix-ins before dry ingredients are completely moist. Do not over mix.
5. Pour batter into muffin pans until approximately two-thirds full.
6. Bake for 20 to 25 minutes.

Adapted from Joy of Cooking

Cherry Chocolate Chip Cookie Bars

1 egg
1 egg white
3/4 cup of sugar
1/2 cup packed brown sugar
3 tablespoons canola oil
1 teaspoon real vanilla
1 cup all purpose flour
1/2 cup whole wheat pastry flour (or all purpose flour)
1 teaspoon baking soda
1 teaspoon cinnamon
1 1/2 cup rolled oats
1/2 cup dried cherries
1/2 cup mini chocolate chips (optional)

Preheat oven to 350 degrees. Coat an 8" x 8" baking pan with non-stick cooking spray.

In a food processor, mix the first four ingredients (eggs and sugars) until smooth. Add in the oil and vanilla, and process for 10 seconds. Add the flour, baking soda, and cinnamon. Process until just mixed. Add the oats and mix by turning the processor on and off. When the oats are blended, stir in the dried cherries and chips. Transfer the dough to the prepared pan. Wet your hands to evenly pat down the dough in the pan. Bake until lightly brown, about 20 to 25 minutes. Allow to cool. Enjoy without guilt!

Per serving (each bar), without the chips

Calories: 117 per bar (21 from fat), Total Fat: 2.3 grams, Protein: 4 grams, Carbohydrate: 20 grams