Apple Raisin Oatmeal Ingredients for 2 servings: 2 cups low fat milk 1 cup old fashioned oats 1 large apple, chopped small 1 tsp. ground cinnamon 1 tsp. vanilla extract 2 TBSP. chopped pecans, walnuts, or almonds ½ TBSP. honey

Directions: 1. In a saucepan, bring milk to a boil. Stir in oats, cinnamon, vanilla and apples. Reduce heat to a simmer. Cook for 3-5 minutes, until oats are cooked through and apples are soft. 2. Divide oatmeal into two bowls. Top each bowl of oatmeal with chopped nuts and honey.

Nutrition Facts (Per serving):225 calories, 3g of fat, 0g saturated fat, 3mg sodium,44g of carbohydrates, 5g of dietary fiber, 2g sugar, 13g protein

Apple Salsa Ingredients for 12 servings, each serving = ¼ cup: 2 cups diced apple (about ¾ pound) ½ cup diced red bell pepper ¼ cup diced red onion ¼ cup minced fresh cilantro 1 jalapeno pepper, seeded and minced Directions: 1/3 cup fresh lime juice 1 TBSP. honey ¼ tsp. garlic salt ¼ tsp. freshly ground black pepper

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In a small bowl, combine the lime juice, honey, salt and pepper. Whisk to combine. In a large bowl, combine all other ingredients. Pour the lime dressing on top and stir to combine. Serve on tacos, with baked corn chips or as a spicy garnish for any food.

Nutrition Facts (Per serving):25 calories, 0g of fat, 0g saturated fat, 50mg sodium,7g of carbohydrates, 1g of dietary fiber, 5g sugar, 0g protein

Orange-glazed Beets Adapted from CIA’S The Professional Chef Ingredients for 5 servings: 2 pounds red or golden beets, tops trimmed, skin on 1 TBSP. red or white wine vinegar Directions: ¼ cup fresh squeezed orange juice 1 TBSP. honey 1. Wash and trim beets. Place in a pot with 1 TBSP. unsalted butter enough water to cover. Bring to a boil, ¼ tsp. salt cover, and turn down heat. Simmer until Ground black pepper, to taste tender, about 20 minutes. Drain and let cool slightly. Rub the skins off and slice into rounds. 2. While beets are cooking, combine the vinegar, orange juice, honey, and butter in a sauce pan and bring to a simmer. Cook gently until the glaze has the consistency of a light syrup, about 15 minutes. 3. Toss the cut beets in the glaze over medium heat. Season with salt and pepper.

Easy Cauliflower Recipe Ingredients for 4 servings: ½ large head cauliflower 2 TBSP. olive oil ½ tsp. garlic salt ½ tsp. onion powder Juice of ½ lemon 4 TBSP. chopped parsley

Directions: 1.

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Rinse and trim the cauliflower. Remove the leafy parts and chop the cauliflower into small florets, about the size of your thumb. Heat a large skillet over medium-high heat. Add the olive oil. Add cauliflower and let cook until browned. Stir gently and brown the rest of the cauliflower, about 7-10 minutes. Do not burn. Season with garlic salt and onion powder. Stir to combine, the squeeze in lemon juice. Remove from heat and sprinkly with chopped parsley.

Nutrition Facts (Per serving):90 calories, 7g of fat, 1g saturated fat, 140mg sodium,5g of carbohydrates, 2g of dietary fiber, 2g sugar, 2g protein

Roasted Cauliflower with Lemon & Dill Ingredients for 4 servings: ½ large head cauliflower 2 TBSP. extra virgin olive oil ¼ cup chopped dill Juice of ½ lemon ¼ tsp. salt Freshly ground black pepper, to taste

Directions: 1. 2.

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Preheat oven to 375 degrees. Line a baking sheet with aluminum foil. Wash and trim the cauliflower. Chop the cauliflower into small floret, about the size of your thumb. Toss the florets with the olive oil, salt and pepper. Spread in an even layer on the baking sheet and roast for about 15 minutes, until golden brown and cooked through. Remove from the oven, and stir in chopped dill and lemon.

Easy Vegetable Stock Ingredients for 8 cups: 2 cloves garlic, mashed 2 medium onions, quartered 3 medium carrots, roughly chopped 1 cup celery leaves 3 stalks celery, roughly chopped Stems from 1 bunch parsley 2 bay leaves

Directions: 1.

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In a large stock pot, combine all ingredients with 8 cups of water. Bring to a boil, then lower heat and simmer, partially covered, for about 45 minutes- 1 hour. Strain the broth through a fine-meshed sieve. Use within 5 days or freeze.

Apple & Celery Chopped Salad with Blue Cheese Ingredients for 4 servings:

1 Granny smith apple, cored and chopped into small, uniform pieces Directions Juice of ½ lemon 2 stalks celery, with leaves, chopped 1. In a salad bowl, combine the sliced ¼ cup dried cranberries apples with lemon juice to prevent from ¼ cup chopped parsley browning. ¼ cup chopped pecans 2. Add the sliced celery, cranberries, 2 TBSP. extra virgin olive oil parsley, pecans, salt and pepper. Drizzle ¼ tsp. salt olive oil over the mix and stir gently to Freshly ground black pepper, as need combine. ¼ cup blue cheese crumbles 3. Gently stir in blue cheese crumbles.

Herb Roasted Chicken Ingredients for 1- 2 pound whole chicken: 1 -2 pound chicken fryer, cleaned and trimmed 2 sprigs rosemary Directions 1 TBSP. oregano 1 TBSP. thyme 1. Preheat oven to 375 degrees. 3 garlic cloves, minced 2. Combine all ingredients except the chicken to make a rub 1 white onion cut in large chunks for the chicken. Zest of 1 orange or lemon 3. Pat the chicken dry, and then rub the herb mix all over. ¼ tsp. salt Make sure to season the cavity with some of the herb mix 1 tsp. freshly ground black pepper as well. 3 TBSP. extra virgin olive oil 4. Place the chunks of white onion, along with the halved lemon or orange inside the cavity of the chicken. Using kitchen twine, tie the chicken up. 5. Place the chicken on a roasting rack in a pan. Cover with aluminum foil, and roast chicken for 40 minutes to 1 hour, until cooked through and juices run clear. Turn up the heat to 415 degrees. Remove foil and roast an additional 15 minutes to brown the skin.

Herbed Cream Cheese Ingredients for 8 ounces: 1 8-ounce package Neufchatel (light) cream cheese ¼ cup finely chopped basil 1 TBSP. finely chopped chives 1 TBSP. finely chopped parsley leaves Directions 1 TBSP. finely chopped dill Zest of ½ lemon 1. Let cream cheese sit out at room temperature to soften, about 2 hours. 2. In a bowl, whip the cream cheese with a wooden spoon. Add the rest of the ingredients and stir well until all ingredients are well mixed. 3. Serve as a sandwich spread or with toasted whole wheat crackers.

Orange, Avocado, & Arugula Salad Ingredients for 4 servings: 4 cups arugula leaves 1 large avocado, peeled, cored, and sliced into eights 1 large orange, peeled and sliced cross-wise ¼ red onion, thinly sliced Directions ¼ cup walnuts ¼ cup roughly chopped parsley leaves 1. In a salad bowl, arrange arugula leaves topped with 1 TBSP. extra virgin olive oil avocado, orange slices, and sliced onion. 2. Top with walnuts and parsley and drizzle in olive oil. 3. Stir gently to combine and serve immediately.

Orange & Rosemary Marinade Ingredients for 2 large or 8 small pancakes: Juice and zest of 1 orange 1 TBSP. balsamic vinegar 1 TBSP. dijon mustard 2 TBSP. choppped fresh rosemary sprigs ½ cup extra virgin olive oil Directions 1. 2.

In a blender, combine all ingredients. Blend to combine. Use to marinade lean cuts of beef, chicken, or pork. Note: This can also be used as a salad dressing.

Pecan Vinaigrette Adapted from Mark Reinfeld’s Vegan Fusion World Cuisine Ingredients for 3 ½ cups: 1 cup water 1 cup pecans, toasted ½ cup safflower or sunflower oil 1 TBSP. maple syrup 5 tsp. apple cider vinegar 1 TBSP. low-sodium soy sauce ¼ tsp. garlic, minced

Directions 1. 2.

Place all ingredients in a blender and blend until smooth. Serve with a large mixed green salad or with other veggies.

Twisted Guacamole with Pomegranate Seeds Ingredients for 2 cups: ¼ small white onion, finely chopped 2 large avocadoes, cored and flesh removed Juice of 1 lime Directions ½ tsp. salt Few pinches ground cumin 1. Few pinches curry powder ¼ cup cilantro, chopped ½ cup pomegranate seeds 2. 3.

In a bowl, combine the onion and avocado flesh. Mas h together to desired consistency. Squeeze in the lime juice and spices. Stir to mix. Gently stir in chopped cilantro and pomegranate seeds.

Spiced Couscous with Pomegranate Adapted from Nigella Lawson’s “Christmas”

Ingredients for6-8 servings: 1 box (7.6 ounces) plain couscous 2 cups water 2 TBSP. olive oil, divided ½ tsp. salt ¾ cup golden raisins ¼ tsp. ground cinnamon ½ tsp. paprika ½ tsp. ground cumin Seeds from ½ pomegranate ¼ cup walnuts, chopped Juice of 1 lemon ¼ cup cilantro, chopped

Directions 1.

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In a pot, bring water to a boil. Add couscous, 1 TBSP. oil, salt, raisins, and spices. Stir to mix. Cover with lid, turn off heat, and let sit for about five minutes. Remove lid, fluff couscous with a fork, add remaining oil and lemon juice and stir. Stir in pomegranate seeds and cilantro.

Kale & Pomegranate Salad Ingredients for4 servings: 4 cups chopped kale ½ cup pomegranate seeds 1 small avocado ¼ cup chopped walnuts Juice of ½ orange 1 tsp. Dijon mustard 2 TBSP. extra virgin olive oil Dash salt

Directions 1. 2.

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Make vinaigrette: combine the juice of half an orange with mustard and salt. Whisk in olive oil until well combined. Prepare kale: rinse and dry leaves. Cut along the steam and chop leaves. Pour half of the vinaigrette over the kale and massage in. Let sit for about 10 minutes. Slice the pomegranate in half. Fill a bowl with water and tap seeds out with a wooden spoon. You may have to scape some seeds out. Add the pomegranate seeds, avocado, and walnuts to the kale. Stir gently to combine. Add more vinaigrette if necessary.

Homemade Pumpkin Puree Ingredients for 3-4 servings: 1 small pumpkin

Directions 1. 2. 3.

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Preheat oven to 350 degrees. Cut pumpkin in half and scoop out seeds and pulp with spoon. Place pumpkin halves cut side down on a baking sheet and roast for 45 minutes, or until pumpkin is tender enough for a fork to poke through. Remove from the oven and let cool for a few minutes. Peel off the skin. Place the flesh of the pumpkin into a bowl and mash with a fork or potato masher. You can also use a food processor or blender. If too dry, add a little water to moisten.

Pumpkin Cornbread Adapted from NY Times Recipes for Health by Martha Rose Shulman

Ingredients for 12 servings: Directions 1 cup pumpkin puree 1. 1 cup low-fat milk 2 eggs 2. 2 TBSP. extra virgin olive oil 2 TBSP. honey 3. 1 ½ cup stone ground corn meal ½ cup all-purpose flour 4. 1 TBSP. baking powder ½ tsp. baking soda 5. ¾ tsp. salt 1 TBSP. unsalted butter 6.

Preheat oven to 400 degrees. Place a 9-inch cast iron skillet or 2 quart baking dish inside to warm. Combine the pumpkin puree, milk, eggs, olive oil and honey in a bowl. Whisk well to combine. Place the cornmeal into a second bowl. Sift in the flour, baking soda, baking powder, and salt. Stir the dry ingredients into the wet and stir just until combined. Do not over mix. Remove the skillet or dish from the oven and add the butter. Let melt and whirl around to coat the bottom and sides. Add the excess butter to the batter and stir gently to combine. Scrape the batter into the skillet or dish and bake for 35-40 minutes. Let cool for 20 minutes before serving.

Nutrition Facts (Per serving):141 calories, 5g of fat, 1g saturated fat, 39mg cholesterol, 320mg sodium,22g of carbohydrates, 2 g dietary fiber, 4g protein

Garlicky Spinach Ingredients for 4 servings: 1 bunch spinach, washed and dried 2-3 cloves garlic, minced or passed through a garlic press ½ tsp. red pepper flakes (optional) 1 TBSP. extra virgin olive oil Juice of ½ lemon Directions Dash salt 1. Wash spinach by letting it soak in a bowl of cool water. Remove from the bowl, rinse, and dry with a kitchen towel or paper towel. Squeeze as much water a possible. Chop into large pieces. 2. Heat a skillet over medium heat. Add olive oil, garlic, and red pepper flakes. Cook until garlic “dances” and is fragrant. 3. Quickly add spinach and stir until wilted, about 3-4 minutes. 4. Squeeze in lemon juice and stir in salt.

Savory Spinach Muffins Adapted from bonappetit.com Ingredients for 12 muffins: 2 ¾ cups whole wheat flour (not stone ground) 2 tsp. baking powder Directions 1 tsp. paprika ¾ tsp. salt ¾ cup buttermilk ½ cup vegetable oil 2 large eggs 1 cup thinly sliced spinach leaves ¾ cup crumbled feta cheese

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Preheat oven to 375 degrees. Spray 12 standard muffin cups with nonstick spray. In a large bowl, whisk buttermilk, oil, and eggs. In a separate bowl, whisk flour, baking powder, paprika, and salt in medium bowl. Add the dry ingredients to the wet, whisk just until blended. Add spinach and feta. Fold to incorporate evenly. Divide batter among prepared muffin cups. Cups should be filled to the top. Bake muffins 25-28 minutes, or until tester inserted into center comes out clean. Cool 5 minutes, then run a knife around muffins to release from pan. Invert pan to release muffins, then turn them right side up to cool completely.

Nutrition Facts (Per serving): 218 calories, 12.5g of fat, 3g saturated fat, 40mg cholesterol, 250mg sodium,21g of carbohydrates, 4g dietary fiber, 7g protein

Black Bean & Bell Pepper Salsa Ingredients for 6-8 servings: 1 16-ounce can black beans, rinsed and drained ¼ red bell pepper, chopped ¼ green bell pepper, chopped ¼ yellow bell pepper, chopped 1 tomato, diced ¼ cup chopped onion Directions ¼ cup chopped cilantro 1 jalapeno, seeded and chopped 1. Prepare all ingredients and mix in a large bowl. Stir to Juice of 1 lime combine then let sit for 15 minutes. Serve at room ¼ tsp. salt temperature or chilled. ½ tsp. black pepper ½ tsp. ground cumin Note: This salsa also makes a great filler for tacos or quesadillas.