Category Archives: Recipes – 4

Pumpkin Spice Protein Frappuccino

Ingredients 1 scoop Unjury chocolate protein powder (or other chocolate protein powder of your liking) ¼ cup Pumpkin Puree ½ cup unsweetened vanilla almond milk 1 packet instant decaf coffee ½ cup ice 1/8 tsp pumpkin pie spice 1/8 tsp … Continue reading

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Butternut Squash Fries

Ingredients 1 butternut squash (2-lb. or half of a 4-lb. butternut squash (~20 oz. peeled and sliced) 1/8 tsp. coarse salt, or more to taste OR low sodium seasoning of your choice (see recipes from Sauces, Rubs, and Marinades class) … Continue reading

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Yogurt Peanut Butter Dip

Ingredients ½ cup plain, 2% Greek yogurt 4 Tbsp powdered peanut butter 1 tsp Splenda ½ tsp vanilla extract ¼ tsp cinnamon Dash salt Directions Add all ingredients in a bowl and mix until smooth. Transfer to a serving bowl, … Continue reading

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Pumpkin Peanut Butter Dip

Ingredients 1 cup pure pumpkin puree 1 cup powdered peanut butter ½ cup Splenda 1 Tbsp vanilla extract ¼ tsp cinnamon 1/8th nutmeg Directions Add all ingredients in a bowl and mix until smooth. Transfer to a serving bowl, cover … Continue reading

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Sausage & Apple Stuffed Acorn Squash

Ingredients 3 acorn squash, halved 1 Tbsp & 1tsp olive oil 1 lb sweet Italian turkey sausage (ie. Butterball) 1 small onion, finely chopped 2 large celery stalks, finely chopped 2 small apples, diced ½ tsp sage ½ cup panko … Continue reading

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Turkey Pumpkin Chili

Ingredients 2 Tbsp extra-virgin olive oil 1 small yellow onion, chopped 1 green bell pepper, cored, seeded and chopped 2 jalapeños, seeded and finely chopped 2 cloves garlic, finely chopped 1 pound 99% fat free ground turkey 1 (14.5-ounce) can … Continue reading

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Cheesy Taco Shells

Ingredients ¼ cup reduced fat finely shredded cheddar cheese for each shell Directions Heat oven to 400 degrees and line a cookie sheet with parchment paper. Draw 6-inch circles on the parchment (can use a small appetizer plate to trace … Continue reading

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Salsa Fresca

Ingredients 4 ripe roma tomatoes (or 3 beefsteak tomatoes), chopped 1/4 cup red onion, chopped Optional: 1 jalapeno, minced 8 cilantro sprigs, chopped 2 garlic cloves, minced Juice of 1 lime (about 2 Tbsp) 1/4 tsp salt Directions In a … Continue reading

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Mexican Cauliflower “Rice”

Ingredients 1 small head cauliflower, grated/riced (~ 4 cups) 1 tsp olive oil 1/2 medium onion, finely diced 2 medium roma tomatoes, small dice ½ jalapeno, seeds and membrane removed, minced 3 garlic cloves, minced 2 Tbsp tomato paste 1 … Continue reading

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Flank Steak with Cilantro Lime Marinade

Ingredients 1 {2 lb} Flank Steak or Skirt Steak For the marinade: Juice of 1 lime (about 2 Tbsp) 1 garlic clove, smashed A handful of Cilantro 1/4 cup Olive Oil 2 tsp honey 1/2 tsp Cumin 1/2 tsp of … Continue reading

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Refried Beans

Ingredients 1 Tbsp olive oil ¼ cup onion, finely diced 2 cloves garlic, minced 1 tsp ancho chili powder or other chili powder 1 (15-ounce) can pinto beans, low-sodium, drained and rinsed ½ cup low-sodium chicken broth 2 tablespoons fresh … Continue reading

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Greek Yogurt Chicken Salad with Apples & Walnuts

Ingredients 1 lb chicken breast, cooked and shredded 1 tsp olive oil 1 small apple (~1/2 cup finely diced) 1 stalk celery, diced ¼ cup red onion, diced ¼ cup walnuts, toasted ¾ cup plain, 2% Greek yogurt ½ tsp … Continue reading

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Lime Shrimp & Avocado Salad

Ingredients 1 lb jumbo raw shrimp (fresh or frozen/thawed) 1/4 cup red onion, chopped 2 limes, juice of 1 tsp olive oil 1/4 tsp kosher salt, black pepper to taste 1 medium tomato, diced 1 medium hass avocado, diced (about … Continue reading

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Cheeseburger Salad with Big Mac Dressing

Ingredients *Dressing: 2 Tbsp fat free, plain Greek yogurt 2 Tbsp low fat mayonnaise 2 Tbsp ketchup 1 tsp water 1 tsp white vinegar 1 Tbsp sweet pickle relish 1 Tbsp white onion, minced 1 dash of salt 1 dash … Continue reading

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Curried Tempeh Salad

Ingredients 1 8 oz. package of Tempeh 1 stalk celery 2 Tbsp (packed) seedless raisins, soaked and drained 2 Tbsp slivered almonds *Dressing: 2 Tbsp Major Grey’s chutney 2 Tbsp low fat mayo 1 Tbsp white wine vinegar 1/2 Tbsp … Continue reading

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Tuna Guacamole

Ingredients 5 oz canned tuna in water (drained, ~4oz tuna) ½ fresh lemon, juiced (~1.5 Tbsp) ½ medium avocado 1 Tbsp chopped white onion 1/3 cup cherry tomatoes, chopped 1 dash salt Pepper to taste Directions Cut the avocado in … Continue reading

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Lime Quinoa Fruit Salad

Ingredients 1 cup uncooked quinoa 2 cups strawberries, sliced 1 cup blueberries 1 mango, peeled with pit removed and diced (about 2 cups) 1 Tbsp agave nectar (light in color) 2 Tbsp lime juice 1 Tbsp fresh basil or mint, … Continue reading

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Black-Eyed Pea & Tuna Salad

Ingredients 2-15 oz cans black-eyed peas, rinsed and drained 2-5 oz cans tuna packed in water, drained (drained, ~4oz tuna) 1 cup red onion, chopped 1 lemon, zested and juiced ½ cup loosely packed fresh parsley, chopped ½ tsp black … Continue reading

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White Bean Caprese Salad

Ingredients 1-15oz can white beans, such as Great Northern, drained and rinsed 2 cups cherry tomatoes, quartered or halved 2.5 oz mozzarella cheese “pearls” or balls (ie. Belgioioso brand), quartered of halved 1 clove garlic, finely minced ¼ tsp Kosher … Continue reading

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Light & Easy Broccoli Salad

Ingredients 1/3 cup raisins 2 pounds broccoli (about 1 large head) 1/4 pound red onion (1/2 small onion), finely chopped 3/4 cup almonds, slivered or roughly chopped 1/4 cup light mayonnaise 1/4 cup 2% plain Greek yogurt 2 tablespoons lemon … Continue reading

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Cauliflower “Fried Rice”

Ingredients 1 medium head cauliflower (about 24 oz), rinsed 1 Tbsp sesame oil 2 egg whites 1 large egg pinch of salt cooking spray 1/2 small onion, diced fine 1/2 cup frozen peas and carrots 2 garlic cloves, minced 5 … Continue reading

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Japanese Cucumber Salad

Ingredients 1 large English cucumber ½ cup mandarin oranges (in 100% juice or water), drained ½ tsp salt ½ Tbsp sugar/honey/agave nectar 1 Tbsp soy sauce ¼ cup rice wine vinegar 1 tsp sesame oil 2 tsp sesame seeds, toasted … Continue reading

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Balsamic Roasted Tempeh

Ingredients 1- 8 oz. package tempeh 1/2 cup balsamic vinegar 2 cloves garlic, minced 4 Tsp low-sodium soy sauce or tamari 1 Tbsp pure maple syrup 1 Tsp extra-virgin olive oil Directions Rinse the tempeh and pat dry. Slice the … Continue reading

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Sesame Tofu Dressing

Ingredients 1 package (16 oz.) silken tofu ½ cup rice wine vinegar 2 cloves garlic, peeled 1/3 cup fresh cilantro, coarsely chopped ¼ cup green onions (about 2 including tops), thinly sliced 3 Tbsp honey 2 Tsp toasted sesame oil … Continue reading

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Italian Breadstick Popcorn

Ingredients 1 Tbsp basil 1 Tbsp parsley 1/2 tsp garlic powder 1/2 tsp fine sea salt or popcorn salt 2 Tbsp olive oil ¼ cup popping corn kernels (will make approx. 8 cups popped popcorn) Directions In a small bowl, … Continue reading

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Parmesan Garlic Edamame

Ingredients 1 package frozen shelled edamame (or approx. 2 cups) 1 Tbsp olive oil ¼ cup grated parmesan cheese ¼ tsp garlic powder 1/8 tsp black pepper 1/8 tsp fine sea salt Directions Let frozen edamame thaw on countertop. Take … Continue reading

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Cucumber Hummus

Ingredients 2 cups chickpeas (rinsed and drained) 2 sprigs fresh Dill (washed, stems removed) ½ cucumber (washed, skin on, roughly chopped) ½ tsp salt 2 Tbsp lemon juice 1 Tbsp olive oil 2 Tbsp tahini 1 small garlic clove Directions … Continue reading

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Yogurt Cheese

Ingredients 32 oz plain non-fat Greek yogurt ½ tsp salt Directions Line a colander or sieve with 4 layers of cheesecloth (or a coffee filter) and place over a bowl. Pour in non-fat Greek yogurt, mix in salt, and cover … Continue reading

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Seedy Crackers

Ingredients ½ cup (104g) chia seeds ½ cup hulled sunflower seeds, without salt ½ cup sesame seeds ½ cup pepitas (pumpkin seed kernels) 1 clove garlic, grated ¼ tsp sea salt + additional salt to taste 8 fl.oz (1 cup) … Continue reading

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