recipe

Fruit & Nut Bar

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Recipe of the Week: Fruit & Nut Bar

  • 2 cups nuts (choose any including almonds, peanuts, walnuts, pecans, cashews, etc.)
  • 25 dates, pitted (fresh or dried)
  • 1 teaspoon vanilla or almond extract
  • ¼ cup dried or fresh fruit (raisins, cranberries, apples, bananas, blueberries, cherries, etc.)
  • 2-4 Tablespoons water
  1. In a large food processor, finely grind nuts. Add pitted dates, extract, and any additional fruit. Process until a sticky ball or paste forms, adding water gradually to reach desired consistency. More water will be needed if dried fruits are used and less water if fresh fruits are used.

  2. Press mixture between two pieces of parchment paper and roll with a rolling pin into a large square. Store in a sealed container and refrigerate until the sticky mixture hardens enough to handle. Cut with a knife into 10 bars.

Bulgur Pilaf

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Recipe of the Week: Bulgur Pilaf

  • 6 Tablespoons trans fat-free margarine
  • 1 red onion, halved and sliced
  • 2 garlic cloves, minced
  • 2 cups bulgur wheat
  • 1 medium tomato, chopped
  • ¼ cup baby corn, halved lengthwise
  • 1 cup broccoli florets
  • 4 cups vegetable broth
  • 2 Tablespoons honey
  • ⅓ cup golden raisins
  • ½ cup pine nuts
  • ½ teaspoon cinnamon
  • ½ teaspoon cumin
  • ⅛ teaspoon pepper
  1. Saute the onion and garlic in oil for 2-3 minutes. Add the bulgur wheat, tomatoes, corn, broccoli, and broth. Reduce heat, cover, and simmer for 15-20 minutes.

  2. Stir in the honey, raisins, pine nuts, cinnamon, cumin, and pepper.

Estimated nutritional information (per 1/12 of recipe): 253 calories, 10g fat, 36g carbs, 7g protein, 6g fiber, 617mg sodium

Breakfast Quinoa

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Recipe of the Week: Breakfast Quinoa

  • 1 cup skim milk
  • 1 vanilla bean, seeded
  • 2 cups cooked quinoa
  • 1 cup fresh berries
  • ¼ cup sliced almonds
  • 1 Tablespoon honey
  • ½ teaspoon cinnamon
  1. Whisk together milk and vanilla. Pour over cooked quinoa. Top with berries, almonds, honey, and cinnamon.

Estimated nutritional information (per ¼ of recipe): 230 calories, 7g fat, 36g carbs, 8g protein, 42mg sodium

Nutrition Goal of the Week: Start your day right with a healthy, filling breakfast every morning this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Lentil Sloppy Joe

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Recipe of the Week: Lentil Sloppy Joe

  • 1 cup dried lentils (1 pound)
  • 1 cup dried bulgur (½ pound)
  • 1 teaspoon olive oil
  • 8 ounces mushrooms, diced
  • 1 medium yellow onion, finely diced
  • 1 medium green pepper, finely diced
  • ½ teaspoon chili powder
  • ¼ cup ketchup
  • 3 ounces tomato paste
  • 1 cup vegetable stock
  1. Cook lentils and bulgur wheat according to package directions until soft.

  2. Heat oil in large skillet. Add the onions, mushrooms, and pepper and saute until soft. Add chili powder, ketchup, and tomato paste and cook through. Add stock and bring to a simmer.

  3. Stir in bulgur and lentils. Adjust seasoning with salt, pepper, and apple cider vinegar. Serve on a whole wheat bun.

Peanut Butter Pudding

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Recipe of the Week: Peanut Butter Pudding

  • 2 cups skim milk
  • 2 tablespoons creamy peanut butter or PB2
  • 1 package instant vanilla pudding and pie filling
  1. In a bowl, whisk the milk and creamy peanut butter until the peanut butter is broken into tiny specks.  If using PB2, combine the dry PB2 with the pudding mix.

  2. Add pudding mix to the milk and whisk until the pudding is slightly thickened.

Nutrition Goal of the Week: Reduce the fat content in your milk. If you drink Vitamin D milk, try 2%. If you drink 2% milk, switch to 1% milk, and if you drink 1% milk, make the switch to skim milk this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Taco Soup

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Recipe of the Week: Taco Soup

  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 3 cups vegetable broth
  • 1 15-ounce can black beans, rinsed and drained
  • 1 14½-ounce can diced tomatoes
  • 1 can (16oz) picante sauce
  • 1 cup whole wheat rotini, uncooked
  • 1 small green pepper, chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin

Saute the onion and garlic in oil for about 5 minutes. Add the remaining ingredients and bring to a boil. Simmer for 10-12 minutes or until pasta reaches the desired tenderness.

Nutrition Goal of the Week: Go meatless at least 1 day this week.

Homemade Hummus

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Recipe of the Week: Homemade Hummus

  • 15 ounces canned garbanzo beans, drained
  • ¼ cup sesame seeds paste (aka: tahini)
  • 3 Tablespoons lemon juice
  • 3 Tablespoons olive oil
  • 4 to 6 garlic cloves, crushed
  • fresh parsley
  • whole black olives
  1. Process beans in food processor. Gradually add the remaining ingredients and process until smooth.

  2. Add extra salt or other ingredients to taste. Garnish with fresh parsley and olives, if desired. Serve with whole wheat pita bread, pita chips, or raw veggies.

Nutrition Goal of the Week: Eat regular meal patterns at the same time every day this week. Aim for three meals and 1–3 snacks a day (keep easy, healthy foods like this hummus on hand to help you meet your goal).

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