All Recipes 

Feta Poached Eggs with Wilted Spinach on Toast

Ingredients •2 medium to large eggs •3 cups loosely packed baby spinach •2 slices whole grain/ whole wheat bread (can be purchased sliced or cut from a bakery loaf) •1 tablespoon olive oil •1/4 teaspoon kosher or sea salt, divided •1/4 teaspoon black pepper, divided •1 teaspoon white vinegar or apple cider vinegar Directions Preheat oven to 325 degrees. Place toast on sheet pan. Drizzle with 1/2 tablespoon olive oil and sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Toast for about 8 minutes, or until crisp and golden…

Read More
All Recipes 

Sun-Dried Tomato & Egg Muffins

Ingredients •8 large eggs, beaten •1/2 cup sun dried tomatoes, soaked in very warm water until tender and chopped (soaking water discarded) •1/4 cup low fat milk (alternatively, any variety unsweetened non dairy milk) •1/2 teaspoon baking soda •1/4 cup loosely packed chopped fresh basil •2 cloves garlic, finely minced •2 teaspoons finely minced fresh rosemary •1/4 cup freshly grated parmesan cheese •1/4 teaspoon kosher or sea salt •1/4 teaspoon black pepper Directions Preheat oven to 350 degrees. Mix together all ingredients (except basil) until well-combined. Fold in basil. Pour…

Read More
All Recipes 

Honey Nut Breakfast Cereal

Ingredients •4 cups old-fashioned oats •1/4 cup raw walnuts pieces •1/4 cup raw almond pieces •1 teaspoon cinnamon •1/3 cup raw honey •1/3 cup coconut oil, melted Directions Preheat oven to 325 degrees. In a large mixing bowl add dry ingredients, stir to combine. Combine honey and Coconut Oil in a small bowl, add to the oat mixture and mix thoroughly until oats are moist. Spread cereal on a parchment lined cookie sheet. Place in oven and stir every 10 minutes or until the cereal has reached a golden brown…

Read More
All Recipes 

Buckwheat Crepes with Fruit Filling and Yogurt

Ingredients •5 tablespoons coconut oil, melted, plus more for the skillet •2/3 cup buckwheat flour •1/3 cup 100% white whole wheat flour •3 large eggs •1 cup lowfat plain Greek yogurt •1 tablespoon honey •1 teaspoon vanilla •3 kiwis, peeled and diced •1 mango or peach, peeled, pitted, and diced •1 banana, peeled and chopped into pieces Directions Chop fruit and mix yogurt with honey and vanilla. Add coconut oil, both flours, and eggs in a blender or food processor and blend until fully combined. Add one teaspoon of coconut…

Read More
All Recipes 

Waldorf Salad with Creamy Yogurt Dressing

Ingredients •1/2 cup plain Greek yogurt, fat-free •1 tablespoon pure honey •2 teaspoons freshly squeezed lemon juice •2 large organic apples, cored and sliced into small cubes •1 Asian pear, cored, peeled, and sliced into small cubes •1 cup red grapes, sliced in half vertically •1 stalk celery thinly sliced •1/3 cup walnut pieces •1 10 ounce bag spring greens, mesclun, or baby spinach Directions In a small bowl combine yogurt, honey, and lemon juice. Cover and refrigerate until ready to use. Combine the remaining ingredients in a salad bowl,…

Read More
All Recipes 

Creamy Mac & Cheese with Butternut Squash

Ingredients •2 1/2 cups (10 ounces) dry whole grain elbow noodles •3-4 pound butternut squash, peeled, seeded, and cubed •1 cup reduced fat shredded cheddar cheese •2 tablespoons extra-virgin olive oil •1/8 teaspoon ground nutmeg (or freshly grated) •1/4 teaspoon kosher or sea salt •1/4 teaspoon ground black or white pepper •1/4 cup coarsely chopped parsley for garnish, optional Directions Boil noodles according to package directions and drain. Preheat oven to 350 degrees. Lightly grease an 8″ x 8″ baking pan. Add squash to cold, salted water in a pot…

Read More
All Recipes 

Slow Cooker Boeuf Bourguignon

Ingredients •3 pounds lean stewing beef, cut into 2 inch cubes •1 sliced onion •1 teaspoon salt •1/4 teaspoon pepper •2 cups (good quality) Pinot Noir •3 cups low-sodium beef stock •1 Tablespoon tomato paste •2 cloves garlic, minced •1/2 teaspoon thyme •1 pound white or Cremini mushrooms •2 tablespoon flour (optional cornstarch) Directions In a large pan, heat the olive oil over medium high heat. While the oil is warming up, dry the beef in paper towels. (If the beef is damp, it won’t brown!) Gently saute the beef…

Read More
All Recipes 

Chicken Breasts with Mushroom Cream Sauce

Ingredients •4 boneless, skinless chicken breasts •2 cups baby bella mushrooms (cremini mushrooms) or button mushrooms •1/2 cup diced onions •2 tablespoons flour •3/4 cup milk •3 tablespoons olive oil, divided •2 tablespoons chopped fresh thyme leaves •1 clove garlic, minced •1/4 teaspoon kosher or sea salt •1/4 teaspoon black pepper Directions Using the bottom of a wide jar or glass, pound the chicken breasts to an even thickness. Salt and pepper both sites of each chicken breast. Place a sauté pan with one tablespoon of the olive oil over…

Read More
All Recipes 

Chocolate, Fruit, & Nut Clusters

Ingredients •3/4 cup dark chocolate chips (can also be dark chocolate cut into small pieces from a bar) •1/4 cup white chocolate chips •2 tablespoon coconut oil, divided •1/4 cup assorted dried fruit, lightly chopped •1/4 cup almond slivers Directions Place a sheet of wax or parchment paper on a cookie sheet or a flat portable surface that can fit in a freezer. (A cutting board works great if a cookie sheet is too big.) Melt dark chocolate in a double-boiler or in a small sauce pan over low heat.…

Read More
All Recipes 

Skillet Chicken & Quinoa Supper

Ingredients •6 chicken drumsticks, skin removed (optional breast fillets) •1 tablespoon olive oil •1 small yellow onion, diced •1 clove garlic, minced •1 14.5 ounces diced tomatoes in juice (recipe for Homemade Diced Tomatoes) •2 teaspoons capers, drained •1 teaspoon dried oregano •½ teaspoon crushed red pepper flakes •Kosher or sea salt to taste •½ teaspoon freshly ground pepper •3/4 cup chicken broth, fat free, low sodium •1 cup dry quinoa, pre-rinse Directions In a large non-stick skillet, add oil, turn to medium-high heat, add chicken and brown on both…

Read More
All Recipes 

Barbecue Chicken and Avocado Quesadillas

Ingredients •1 large chicken breast, on the bone with skin •1/2 cup Barbeque Sauce •1 avocado, diced •1 cup shredded mozzarella cheese, part-skim •6 (6-inch) whole grain tortillas Directions Preheat oven to 375 degrees F. Add chicken breast and 1/4 cup water to a small casserole pan, cover loosely with foil and cook 45 minutes or until cooked through and juices run clear. Allow chicken to cool until it can be handled, remove skin and discard. Shred chicken with a fork. In a mixing bowl, combine shredded chicken and barbeque…

Read More