Moroccan Chicken Salad Pita

Grilled chicken chunks
Spring lettuce mix
Kalamata olives
Roasted Red Peppers
Lemon Yogurt Dressing
Pita bread

Source: Chesapeake College cafeteria 

Italian Ceasar Salad

Romaine Lettuce
Red onion
Garbanzo Beans
Smoked ham
Parmesan Cheese
Sun dried Tomato
Caesar Dressing

180 calories, 23g carbs, 15g protein,  5g fat, 6g fiber

Source: Chesapeake College cafeteria

Hawaiian Pork Tacos

1 1/2-2 1/2 lb. Pork shoulder, trimmed
1-2 Tab. Liquid smoke
Salt, to taste
1/2 fresh pineapple
1 (15 oz.) can black beans
Fresh salsa (onion, tomato, jalapeño, cilantro)
Chopped cilantro, Jalapeño slices, lime slices (optional)
16 Corn or wheat tortillas

Place pok in slow cooker and pour liquid smoke on it and sprinkle with salt. Cook on high 5-6 hours or low for 10-12 hours. (You may need to add a small amount of water to the bottom of the Crockpot.)

Shred pork. Grill pineapple 3 min. per side. Dice.

Optionally,  heat black beans, or they can be served room temperature.

Serve all the ingredients in a tortilla. Top with a squeeze of lime juice, if desired.

Modified from the recipe at First for Women, 3/6/17 issue.

Per 2 tacos: 340 Calories,  30g Carbohydrates, 40g Protein, 4g Fiber, 6g Fat

Asian Walnut Wraps

1/4 cup sweet chili sauce
1/4 cup rice vinegar
1 diced cucumber  (2/3-1 cup)
2/3-1 cup matchstick carrot pieces
2/3-1 cup halved red grapes (green are ok too)
2/3 cup shredded red cabbage
1 cup walnut pieces
2 green onions, thinly sliced
Fresh cilantro leaves
Wraps, butter lettuce or Belgian endive leaves or tortillas.

Mix everything together except the cilantro and walnuts. Let sit 10 minutes.  Fold in walnuts.  Serve in wraps, flour tortillas or butter lettuce or Belgian endive leaf cups. Sprinkle with cilantro leaves.

Source : Modified from recipe Walnut Bahn Mi Lettuce Wraps at

Butternut Squash Linguine

2 Tab. Olive oil
1 med. Yellow Onion,  diced
2 cloves garlic,  minced
1/8-1/4 tea. Red Pepper Flakes
Salt and Pepper, to taste
1 Tab. Fresh herbs, such as Sage, Rosemary or Thyme (single herb, or mixed)
3 cups diced Butternut Squash (about 2 lbs.)
2 cups Vegetable Broth
1 cup heavy cream or Half and Half
12-16 oz. Linguine or Fettuccine Noodles, whole wheat, if possible
Shredded Parmesan Cheese

Saute onion and garlic in Olive oil until soft. Add spices and herbs and sauté a few minutes. Add Squash and sauté 10 minutes. Add Broth and simmer 15-20 minutes, until squash is soft and liquid is reduced. Let squash cool while you cook the pasta according to package directions.

Puree squash until smooth. Reheat until warm. Add Cream and heat until warm. Serve sauce over noodkes. Top with shredded Parmesan Cheese.

Source: Modified from the recipe at Cookie and Kate

Sesame Noodles with Broccoli and Almonds

1 pound (16 oz.) uncooked linguine (or any noodles, such as rice noodles, soba noodles, lo mein noodles, etc.)
1 tablespoon peanut or vegetable oil
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)
4 cloves garlic, peeled and thinly-sliced
salt and pepper
1/2 cup chopped  Almonds (I used the Blue Diamond Wasabi and Soy Sauce variety)
1 batch Sesame-Soy Vinaigrette (see below)
optional garnishes: thinly-sliced green onions, toasted sesame seeds, coarsely-ground black pepper, crushed red pepper flakes

Cook noodles al dente in a large stockpot of salted water according to package instructions. Drain, and set aside.
Meanwhile, as the pasta is cooking, heat oil in a large saute pan over medium-high heat. Add the broccoli florets and season with a few pinches of salt and pepper. Saute, stirring once a minute or so, for 4-5 minutes until it is slightly charred around the edges and cooked through. Stir in the garlic and continue sauteing for 1-2 minutes, stirring frequently, until the garlic is cooked and fragrant. Remove from heat and set aside.
When the pasta is drained, return it to the large stockpot, and stir in the cooked broccoli and garlic, almonds, and sauce until everything is evenly combined.
Serve immediately, topped with your desired garnishes. Or refrigerate the noodles in a sealed container for up to 3 days. (This dish is also awesome when served chilled.)

1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoon freshly-cracked black pepper
1/2 teaspoon ground ginger
1/2 teaspoon sriracha or hot chili oil

Whisk all ingredients together until combined. Set aside.

source: Gimme Some Oven

Crockpot Beef and Vegetable Stew

Adapted from the recipe at The Gluten-free Homemaker
2 lbs. stew beef, cubed
1/4 c. rice flour
1 tsp. salt
1/2 tsp. black pepper
4 clove garlic, minced
2 bay leaves
3 large carrots, thinly sliced
2 medium turnips
12 pearl onions (either fresh which you've soaked in boiling water to remove skins or frozen)
1 stalk celery, sliced
2 cups beef broth
1 cup red wine
1 Tab. Olive oil
1 can diced tomatoes

Place the meat in the crock pot. Sprinkle the flour, salt, and pepper over top and stir to coat the meat. Add the remaining ingredients and mix well. Cover and cook on low 10 hours or high 4-6 hours. Stir and remove the bay leaf before serving.

serves 8
235 calories
21g protein
14g carbs.
3g fiber
8 g. fat

Greek Salad Wrap

spread with hummus
topped with a salad made of
shredded Romaine lettuce

Lemon Vinaigrette

1 garlic clove, crushed 
1 teaspoon sea salt 
1 Tablespoon fresh lemon juice 
3 Tablespoons extra virgin olive oil

Chop garlic and place in a bowl, add salt.
Crush salt and garlic into a paste.
Add remaining ingredients stir and enjoy.

Mediterranean Spinach and Quinoa Salad

I got this one from my local community college cafeteria! It may not be the prettiest of salads, but oh, so good and so good for you!

Baby Spinach
Quinoa, cooked
White beans
Golden raisins
Orange segments
Feta cheese
Black Olives,  sliced
Red onion, sliced
Roasted Red Peppers

Orange Vinaigrette dressing
Makes 10 servings; one serving 1 Tablespoon

1/2 cup Olive oil
2 Tab. White Wine Vinegar
1/4 cup Orange juice
2 tea. Fresh dill
Salt and pepper, to taste

Whisk everything together and serve.

Source: Skinny Ms.

Southwestern Salmon with Wheatberries and Black Beans

3 tsp. Olive oil
1/2 medium onion,  diced
1 cup Wheatberries  (quick-cook)
4 Salmon filets (1 1/4 lbs.), thawed
1 tsp. Chile powder  (Ancho)
1/2 tea.  Cumin
1/2 tea. Salt
1 can Black Beans, drained and rinsed
1/3 cup cilantro leaves,  chopped
2 limes

Heat broiler and heat 2 tsp. Oil in a medium lidded pot, add onion and cook 5 minutes. Stir in 2 1/2 cups water and the wheatberries and bring to a boil. Simmer 15-17 minutes.
Meanwhile,  brush salmon with 1 tsp. Oil. In a small bowl, combine chili powder, cumin and a quarter teaspoon of the salt. Sprinkle over salmon and transfer to the baking sheet. Broil 6 minutes (until cooked through). Drain wheat berries and place in a large bowl. Stir in remaining quarter teaspoon of salt and black beans and cilantro. Grate zest from one of the limes. Juice that same lime. Cut remaining lime into wedges. Add one teaspoon of the lime zest as two tablespoons of the lime juice to the wheat berry mixture. Spoon onto plates and top each with a piece of salmon. Serve with lime wedges on the side.

Roast Chicken, Barley Pilaf and Cucumber -Beet Salad

1 tsp. Lemon zest
1 tsp. Fresh Rosemary,  chopped
1 tsp. Fresh Thyme, chopped
1/2 tea. + Salt
1/4 tea. Pepper
1 cut-up Chicken  (about 3 lbs.)
1 Tab. Olive oil
3/4 cup shredded Carrot, coarsely chopped
1 large rib Celery, diced  (3/4 cup)
2 med. Shallots, peeled and diced
2 cups Chicken or Vegetable broth
1 cup (quick -cook) Barley
1 Cucumber,  peeled and cut into 1-inch wedges
8 oz. Beets, quartered
1/3 cup plain Greek yogurt
2 Tab. Lemon Juice
1/2 tea. Sugar

Heat oven 425F. In a small bowl, combine lemon zest,  Rosemary, Thyme, salt and pepper. Tuck under the skin of the chicken. Place chicken on a  baking sheet.  Roast for 30 minutes.
Meanwhile, heat oil in a medium lidded saucepan and cook carrots and celery for 5 minutes. Add broth,  increase heat to high and bring to a boil. Stir in Barley and a pinch of salt. Cover,  reduce heat and simmer 12-14 minutes.  Let stand 5 minutes;  drain if needed.
Assemble salad and make dressing by combining cucumber and beets in a bowl. Whisk yogurt,  lemon juice,  sugar and a pinch of salt and pepper in a medium bowl.
Serve chicken with Barley Pilaf and beet salad. Drizzle salad with dressing just before serving.

Serving: 1/4 of recipe
493 calories
14 g Fat
49g Protein
41g Carbs
7g Fiber

Source : Family Circle,  Oct. 2015

Butternut Squash Soup with Apples and Pears

1/4 tea. allspice
1/4 tea. cinnamon
1/4 tea. salt
1/4 tea. red pepper flakes
1/8 tea. nutmeg
3 Tab. olive oil
2 pkg. cubed butternut squash
1 cup chopped yellow onion
1 Tab. finely chopped shallot
1 tea. minced ginger
2 pears, peeled, cored and cubed
1 apple, peeled, cored and cubed
8 cups vegetable broth

Preheat oven to 425 degrees. Line a sheet with parchment paper. Mix half the spices with oil and mix with squash. Roast 30 minutes.

While the squash is roasting, heat the remaining 2 tablespoons olive oil. Add the onions and a pinch of salt and the rest of the spices and cook until golden brown. Add the shallots, saute 3-5 minutes. Deglaze with 1 cup of broth. Loosen all the bits from the bottom for great added flavor. Add 3 cups more of the broth.and simmer gently. Add squash. Add four more cups of broth. Simmer 15 more minutes. Taste, and add a pinch of salt, a squeeze of lemon, or a few drops of maple syrup to adjust to taste.

source: modified slightly from the recipe at One Bite at a Time, Rebecca Katz

Gingered Sweet Potatoes

8 cups peeled and cubed sweet potatoes (about 8)
4 tea. salt
4 Tab. butter or margarine
1 tea. grated ginger
1/2 tea. maple syrup

Bring a large pot of water to boil. Add sweet potatoes and salt and cook 25 minutes. Drain, reserving 1/2 cup cooking liquid and return potatoes to pot with the liquid. Add butter, ginger, maple syrup and nutmeg to taste. Use a potato masher or electric hand mixer to mash potatoes. You may want to add salt, lemon juice or more syrup to taste.

serves 8
source: One Bite at a Time, Rebecca Katz

Red Onion Soup

French Red Onion Soup
3 Tab. olive oil
6 large red onions, sliced
pinch salt
2 tea. fresh thyme (or 1 tea. dried thyme) or 2 tea. fresh marjoram
1 cup red wine
6 cups vegetable broth
pinch of nutmeg

In a large pot, heat the oil and add onions and salt and stir. Cook on med-low heat for 25 minutes to caramelize. When the onions have turned a deep golden brown. Stir in the herbs and deglaze with the wine. Add broth and nutmeg and simmer 15 minutes.

If desired, you may serve with Parmesan Crostini floating on top the soup.
Slice a baguette into 1/4 inch rounds and place on a baking sheet. Brush the top of each slice with olive oil and sprinkle with Parmesan cheese. Bake 350 oven until lightly toasted and cheese has melted.

Source: modified slightly from the recipe at One Bite at a Time, Rebecca Katz

Steamed Greens with Corn and Tomato

1 large bag of kale, swiss chard or other greens
2 Tab. Olive oil
1 tea. minced garlic
1/4 tea. red pepper flakes
pinches of salt
1 1/2 cups cooked corn
12 sungold tomatoes or a mix of cherry and pear tomatoes, halved
Parmesan cheese

Cover the greens in cold water and set aside until ready to use.
Heat the olive oil in a large pot. Add garlic, red pepper flakes and a pinch of salt. Saute for about 30 seconds. Add greens, tomatoes and another pinch of salt and saute until wilted. Add the corn and cook another 3-5 minute, until tender. Serve with a generous sprinkle of Parmesan cheese.

source: modified from Swiss Chard Braised with Sweet Tomatoes and Corn in One Bite at a Time, Rebecca Katz

Chicken and Bowtie Noodle Soup

2 Tab olive oil
1 cup diced onion
1/4 tea. salt
1 cup peeled and diced carrot
1 cup peeled and diced celery
6 cups chicken stock
1/2 cup shredded or cubed chicken
1 cup cooked bowtie noodles or other pasta

Heat olive oil over medium heat. Add onion and a pinch of salt and saute until golden. Add celery and carrots and another pinch of salt and saute another 3 minutes. Deglaze the pan with 1/2 cup of the stock. Add the remaining stock and chicken and cook until the vegetables are tender (about 10 minutes.) Add the pasta to the soup and heat through.

source: One Bite at a Time, Rebecca Katz

Roasted Beets Salad with Orange-Shallot Vinaigrette Dressing

3 medium beets
1 tea. olive oil
pinch salt

1/3 cup chopped nuts
1 avocado, thinly sliced
squeeze of lime or lemon juice
6-8 cups mixed salad greens
5 oz. goat cheese

Orange-Shallot Vinaigrette
2 cups orange juice
1 Tab. diced shallots
1/4 cup olive oil
1 1/2 Tab. lemon juice
1/4 tea. salt
1/4 tea. maple syrup

Preheat oven to 425. Drizzle the beets with olive oil and salt. Roast for 30 min.-1 hour. Cut beets into thin slices or julienne once they are cool enough to handle.

While beets are roasting, make the dressing. Bring the orange juice and shallots to a boil over high heat in a pan. Decrease the heat to medium and simmer about 20 minutes, until the liquid is reduced by half. Remove from heat and cool to room temperature.

Slowly whisk the oil, lemon juice and salt into the orange juice. Taste the dressing. You may need a spritz of lemon juice, another pinch of salt or a few drops of maple syrup.

Toss the avocado slices with the lemon juice to prevent them from browning.

To assemble the salad, combine the greens, avocado and beets. Coat lightly with dressing. Top each serving with goat cheese and tossed nuts.

Note: If you get beets with greens tops, also make Sauteed Beet Greens or save them to make later.

source: One Bite at a Time, Rebecca Katz

Garlicy Kale

6 cups of kale (or Swiss chard, spinach or some mixture of them), chopped into bite-sized pieces
1 Tab. olive oil
2 cloves garlic, minced
pinch of red pepper flakes
1/4 tea/ salt
squeeze of lemon juice

In a medium saute pan, heat the olive oil over medium heat. Add the garlic and red pepper flakes and saute 30 seconds. Add the greens and salt and saute just until the greens begin to darken and intensify. Squeeze on the lemon juice. Taste. Add more salt or some maple syrup to taste.

source: One Bite at a Time, Rebecca Katz

Tuscan Vegetable and White Bean Soup

2 cans cannelllini (white kidney beans) drained and rinsed, a pinch of salt and a squeeze of lemon juice added
3 Tab. olive oil
1 1/4 cups chopped yellow onion
1/4 tea. salt
1 1/2 cups peeled and diced carrots
1 1/2 cups diced celery
1 Tab. diced shallot
2 Tab. minced garlic
fresh herbs such as thyme, oregano and the like
6-8 cups vegetable broth
2 Tab. lemon juice
1 bag kale or swiss chard, cut into bite sized pieces

Heat olive oil in a large pot. Add onions and salt and saute until golden. Add carrots, celery, shallots and saute for 3 minutes more. Add garlic and any spices and saute 2 minutes more. Deglaze the pot with 1/4 cup of the broth and allow liquid to evaporate. Add 6 cups broth and the beans and simmer 20 minutes.Add greens and salt and simmer until the greens have wilted. Taste to see if you want to add any more lemon or salt. Serve with a sprinkle of Parmesan cheese.

source: slightly modified from the recipe at One Bite at a Time, Rebecca Katz

Open-Faced Tortilla Stack

2 cans black beans, drained, rinsed and mixed with a squeeze of fresh lemon or lime juice
10 Tablespoons Fresh Salsa
1/2 teaspoon cumin
8 corn or whole wheat tortillas
8 large eggs
2 cups Monterrey Jack, shredded
1 avocado, cut into slices
a few springs of cilantro

Heat black beans with 1 Tablespoon of salsa and cumin.
Heat tortillas until heated through and crisp.
Break the eggs into a mixing bowl. Add 2 Tablespoons water and whisk until they are foamy (about 30 seconds). Cook eggs into scrambled eggs.

To serve:
Place a tortilla on a plate, top with a portion each of black beans, eggs, cheese, salsa and avocado. Sprinkle with cilantro.

source: One Bite at a Time, Rebecca Katz

Rice Salad with Edamame


2 tea. salt
2 cups of brown and wild rice blend (or black Japonica rice)
1 cup shelled edamame beans
1 cup thinly sliced, diagonally cut celery
1 cup shredded carrots
1/2 red bell pepper, diced
1/2 cup thinly sliced, diagonally cut green onions (or scallions)

Asian Japonica Rice Salad with Edamame #glutenfree #antiinflammatory #dairyfree #vegan #vegetarianDressing

2 Tab. rice vinegar
3 Tab. tamari
1 Tab. mined ginger
2 cloves garlic, minced
1/8 tea. cayenne
1/4 cup sesame oil
3 Tab. lime juice
1/8 tea. salt
1/2 tea. maple syrup


1 Tab. chopped cilantro
1/2 cup chopped basil
1 Tab. sesame seeds
2 tea. lime juice (or lime wedges to squeeze)

Cook rice according to directions. Cook edamame according to directions.
In a large bowl put all the chopped vegetables. Add the rice once it has finished cooking.
Prepare the dressing by whisking all the ingredients in a small bowl. Toss dressing with rice-vegetable mixture. Stir in the edemame beans, nuts and basil. Serve with cilantro, sesame seeds and lime juice/wedges.

Thai Chicken Mango Salad

1-2 large chicken breasts, cut into bite-sized chunks
1 mango, peeled and diced
mixed salad greens
1/2 red onion, diced
1 red bell pepper, diced

Fry the chicken breast bites until done. Combine the chicken with the rest of the ingredients. Serve with Thai dressing.

Thai Peanut Salad Dressing

3/4 cup chunky peanut butter
1/2 cup cider vinegar
1 cup canola oil
1/2 cup sugar
2 tsp chopped fresh chili pepper or crushed red peppers
1 Tbsp Thai garlic chili pepper sauce
a few drops of sriracha sauce

Mixed all together thoroughly.

source: Just a Pinch Recipes

Bombay Beans

1 1/4 teaspoon salt
1 pound string beans, ends removed
2 Tab. Olive oil
1 tab diced shallots or onion
1 tea. dry mustard
1 tea. cumin
1/4 tea. turmeric
2-3 tea. lime juice

Fill a large pot 3/4 full of water and 1 tea. salt to a boil. Add string beans and blanch for 3 minutes Drain and set aside.
In the pot, saute shallots and mustard and cumin with the olive oil for 30 seconds. Add the blanched beans and 1/4 tea. salt and turmeric. Toss, squeeze lime juice over the beans and serve.

source: modified slightly from One Bite at a Time, Rebecca Katz

Zanzibar Beans in Coconut Sauce and Pan Fried Fish

"For a more authentic version of this dish, fresh fish or seafood can be used."
6 Tab. olive oil
1 pound sweet potatoes, peeled and cut into 1/2 inch cubes
1 large onion, chopped
6 garlic cloves, minced
2-inch piece of ginger, peeled and minced
1/2 tea. black pepper
1/2 tea. ground cloves
2 tea. ground cardamom
2 tea. ground turmeric
3 Serrano chilies, cut in half lengthwise
handful of fresh cilantro leaves
1-14 oz can coconut milk
1-15 oz can black-eyed peas, drained
salt to taste
fresh fish or other seafood (optional)

Heat the oil in a large pot over medium heat and fry the sweet potatoes until almost cooked through. Add the onion, garlic, and ginger and saute until the onion is soft. Add all the spices, chilies and cilantro and cook, stirring for about 3 minutes. Add the coconut milk, and beans. Simmer gently until the sweet potatoes are quite tender. Season with salt to taste and serve over rice. If you use the fish, fry the fish and then to serve, layer the rice first, then the fish, top with the beans and sauce.

Source: Adapted from the recipe at World Food Cafe, Chris and Carolyn Calidicott

Butternut Squash and Kale Risotto

Butternut Squash Risotto
1/2 Butternut Squash, Peeled, Seeded, And Diced.
3 Tablespoons Butter
1 Tablespoon Olive Oil
1/2 teaspoon Kosher Salt
Black Pepper To Taste
1/4 teaspoon Chili Powder
1/2 whole Diced Onion
1 1/2 cup Arborio Rice
6 cups (approximately) Vegetable Broth
Salt And Pepper, to taste
1/8 teaspoon Turmeric
1/4 cup Heavy Cream
1/2 cup Parmesan Shavings
1 bunch Kale, chopped finely

Heat 1 butter and olive oil in a large skillet over high heat. Add squash and sprinkle with salt, pepper, and chili powder.Cook for a few minutes. Add onions and cook for 2 to 3 minutes, or until translucent. Add Arborio rice and stir, cooking for 1 minute. Reduce heat to medium. In 1-cup increments, slowly adding broth to the skillet so as to not cool down the pot too much, 1 cup at a time, stirring to combine and gently stirring as the broth is absorbed. As soon as the liquid disappears, slowly add in another cup of broth. Continue this process, stirring gently as the broth incorporates and the rice starts to become tender. Add salt, pepper along the way. Taste the rice after about 5 cups of broth have been absorbed and see what the consistency is. Add another 1 to 2 cups of broth as needed to get the rice to the right consistency: it should be tender with just a little bit of "bite" left to it. When the rice is tender, add in the turmeric and kale and stir it in gently. Add the cream and Parmesan shavings and stir until it's just combined. Taste and add more salt and pepper as needed.

modified from the recipe at Pioneer Woman

Tofu Tikki Masala

16 oz. Tofu
2 tea. Turmeric
3 Tab. Garam Masala
2 Tab. Chili Powder
3 Tab. Cornstarch
4 Tab. Olive oil
1 large onion
1 Tab. Ginger
4 cloves garlic
1(28oz.) can diced tomatoes
1/2 cup frozen peas
salt, to taste
1 can coconut milk

Drain tofu. Cut into bite-sized cubes. Wrap in a towel and place something heavy on top.
Meanwhile, heat 1 Tab. Oil in a skillet. Add onion, ginger and garlic and cook 5 minutes. Add 2 Tab. Garum Masala, 1 tea. Turmeric and 1 Tab. Chili powder. Cook 1-2 minutes. Add tomatoes. Cook 5-8 minutes. Add peas. Cook 1-2 minutes. Puree.
Toss tofu chunks with 1 Tab garam masala, 1 tea. Turmeric, 1 Tab. Chili powder and cornstarch to coat. Heat another skillet with remaining oil. Pan fry tofu 2-3 minutes each side. Place on paper towel to drain. Simmer sauce on low heat. Slowly transfer fried tofu into sauce. Add coconut milk and simmer until heated through.

source: Food, Pleasure and Health

Turmeric Egg Salad

5 hard boiled eggs
1/8 cup mayonnaise
1/8 cup plain Greek Yogurt (you can substitute Yogurt with more mayonnaise)
1/2 tsp. Turmeric
1/2 small red onion, chopped
1 Tab. Chives, Chopped
salt and pepper to taste

Mix together all ingredients and serve with:
Cucumber slices
french bread slices (or another similar bread)

Baked Chickpeas with Pita Chips and Yogurt

Baked Chickpeas with Persian Kabobs and Saffron rice. 
2 cans Chickpeas, drained and rinsed
1/8 cup olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
2 tea cumin
2 tea coriander
2 tea turmeric
1 tea paprika
1/2 tea cayenne
2 tea salt
zest from half a lemon
2 cups Vegetable stock

Pita chips
cilantro, parsley and/or mint
1 large Tomato, diced
1 large Cucumber, peeled and diced
1/8 small red onion, diced
1Tab olive oil
juice of 1 lemon, divided
salt and pepper to taste
1 cup Greek Yogurt
3 cloves garlic

Preheat oven to 375 degrees.
In a large cast-iron skillet or Dutch oven, saute onions 5 minutes. Add garlic and cook for an additional 3-4 minutes. Add spices and cook 1 minute. Add vegetable stock and bring to a boil and boil hard for 1 minute.
Cover pan and transfer to oven. Bake for 15 minutes. Meanwhile, make the toppings.

Cucumber salsa
Mix together chopped Cucumber, Tomato and red Onions. Add 1 Tab olive oil and the juice of half a lemon. Salt and pepper to taste.

Garlic Yogurt sauce
Mix together Yogurt, garlic and juice of half a lemon.

Serve Chickpeas with pita chips, cucumber relish and yogurt sauce.

Source: The Smitten Kitchen

Mushroom Barley Soup

4 Tab olive oil
1 pound Mushrooms
10 ounce bag of matchstick cut carrots
1 Onion, chopped
1 Tab minced garlic
2 sprigs fresh thyme
1 tea turmeric
salt and pepper to taste
8 cups Vegetable broth
3/4 cup Pearl Barley

Put everything but the barley and broth into a large pot. Cook 8-10 minutes or until the carrots are soft.
Add broth and barley and cook for the length of time recommended on the barley package (usually 10 minutes for quick cook and 20 for pearl barley. )

Source: modified slightly from the recipe at Real Simple

Indian Spiced Roasted Eggplant (Baingan Bhaja)

roasted eggplant 2

4 Medium Eggplants
2 tsp Turmeric
1 tsp Red Chili/cayenne
Salt-to taste
2-3 tbsp Oil

Preheat the oven to 440 degrees.
Slice your Eggplants through the middle.
Mix Turmeric,salt and red chili in a bowl.
Sprinkle the mixture on to your eggplants generously.
Grease a baking sheet and place the Eggplants skin size down.
Drizzle about 2 tbsp of oil all over and bake in the oven until all golden for about 20-25 mins.
Keep an eye making sure to not burn!

source: Soni's Food

Turmeric Tahini Roasted Cauliflower Salad

Turmeric Tahini Roasted Cauliflower Salad

2 cups cauliflower florets
1 tablespoon tahini
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon turmeric
1/8 teaspoon salt

2 cups baby spinach
1/4 cup thinly sliced red onion
1/2 cup cooked whole wheat pearl couscous

2 tablespoons olive oil
1 tablespoon lemon juice
1/4 teaspoon black pepper
1/8 teaspoon salt

Preheat oven to 375˚ F. Place cauliflower florets in a roasting pan. In a small bowl, whisk together tahini, olive oil, lemon juice, turmeric, and salt. Pour over the cauliflower and toss until cauliflower is coated. Roast until cauliflower is starting to brown and tender, 25 to 30 minutes. Remove and let cool slightly.
Place spinach, red onion, and couscous in a bowl. Add in the cauliflower. Whisk together ingredients for the dressing and pour over salad. Toss until the salad is just combined and coated with the dressing.

source: Naturally Ella

Roasted Chickpea Gyros

1 can chickpeas, drained and rinsed
1 Tab olive oil
1 Tab paprika
1 tea. Black Pepper
1 tea cayenne pepper
1/4 tea salt
1 tea turmeric

4 pita breads
1 cup tzatziki sauce
1/4 red onion, sliced thinly
2 lettuce leaves, chopped into thin strips
1/2 tomato, diced

Drain chickpeas, toss with spices and roast 400 F oven for 20 minutes.
Make sandwiches with portions of chickpeas, tzatziki sauce and vegetables, to taste on pita bread.

Source: Live Eat Learn

Chicken (or Tofu) Curry

Image © Pamela Lao/ Getty Images
source: About Food

3 lbs. chicken pieces of your choice, skin removed (can also use Tofu to make vegetarian)
2 large onions sliced thin
2 large tomatoes diced
2 tbsps garlic paste
1 tbsp ginger paste
2 tsps coriander powder
1 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp red chilli powder, optional
2 tsps yellow curry powder
2 tsps garam masala powder
4 tbsps canola oil

Heat the oil in a pan and fry the onions till golden brown. Add the chicken and brown well. Add the tomatoes, garlic and ginger pastes and mash the tomatoes in the pan with the back of a spoon. Add the tomato paste and all the spices. Mix well. Add 1 1/2 cup of hot water, simmer and cover. Cook till the chicken is tender.
Serve Indian flatbread, Naan and plain rice.

source: modified from the recipe at About Food

Cumin Rubbed Chicken with Chimichurri Sauce

Cumin Rubbed Chicken

12 Skinless and boneless chicken breasts
2 1/2 tsp. Cumin
1 tsp. Cumin
1 tsp. Coriander
1 tsp. Turmeric
2 tsp. Salt
1 tsp. Black Pepper
2 Tab. Olive oil

Mix together all the spices in a bowl to make the dry rub. Rub Olive oil over the chicken breasts. Rub spices onto both sides of the oil coated breasts. Grill @ 4 minutes per side.

Chimichurri Sauce

1/4 cup diced red onion
3 cloves garlic, minced
3 Tab. Red wine vinegar
2 Tab. Lemon juice
1 tsp. Salt
1 1/2 cups packed parsley
1/2 cup packed cilantro
3 Tab. Fresh oregano
1/4 tsp. Red pepper flakes
3/4 cup Olive oil

Add to food processor first four ingredients, stopping to scrape down sided occasionally. Add next five ingriedents. Pour in Olive oil and pulse until combined.

Moroccan Cauliflower Pot Roast

2 tsp ground coriander
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 tsp turmeric
3/4 tsp sugar
1/2 tsp cinnamon
1/2 tsp salt
1/2 tsp black pepper
1 large head cauliflower
3 tsp olive oil, divided
1 onion, sliced into 1/2 inch wedges
1 clove garlic, sliced or minced
1 (15 oz.) can chickpeas, drained and rinsed
3 Tab raisins
2 cups vegetable broth

Preheat oven to 375F. In bowl, combine spices and sugar. Slice stalk from the cauliflower head so it sits flat. Score bottom with an X. Brush with 1 1/2 tsp olive oil and coat with spice mixture.
Heat another 1 1/2 tsp of olive oil in a large, heavy pot. Add onion slices and garlic. Cook 5 minutes. Add chickpeas and raisins. Cook 3 minutes. Add broth and simmer while you add the cauliflower to the pot, spice side up. Cover and bake 30 minutes. Remove cover and nake 30 minutes more. To serve, slice cauliflower into wedges and spoon chickpea mix with liquid onto the plate.

(1/6 of dish)
136 calories
6 g. protein
22 g. carbs
6 g. fiber
4 g. fat
379 g. sodium

source: Prevention Magazine, May 2016 issue

Garam Masala Carrot Soup

  • 1 and 1/2 lbs medium carrots, trimmed, peeled, sliced lengthwise, and cut into 1-inch pieces
  • 2 medium yellow onions, chopped into 1-inch pieces
  • 2 tablespoons (liquid state) coconut oil or extra virgin olive oil
  • 2 teaspoons ground garam masala 
  • 1 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • small pinch of ground cayenne pepper
  • 3/4 teaspoon kosher salt
  • 1 can (13 or 14 ounces) coconut milk
  • juice of half a lime
  • freshly ground black pepper


  1. Preheat the oven to 425 degrees F (220 C) with a rack in the center position. Line a sheet pan with aluminum foil. Place the carrots and onions on the sheet pan, drizzle with oil, Garam Masala, cayenne pepper, and salt. Toss the vegetables with your hands to evenly coat the vegetables. Spread into an even, thin layer.
  2. Roast the carrots and onions until lightly caramelized and very fork tender, tossing them halfway through, about 25 to 35 minutes.
  3. Place the coconut milk and 1 and 1/4 cups boiling hot water in a high capacity blender. If using a smaller blender, you may need to do this step in batches. Using the foil, transfer the roasted carrots and onions to the blender. Add the lime juice. Puree until desired consistency. Season the soup to taste with salt, pepper, and additional lime juice,if desired.
source: modified only slightly from the recipe at  A Beautiful Plate

Persian Beef Kabobs

3 lbs. Ground beef
4 Onions, two minced, two Chopped into quarters and spread into wedges
1 Tab salt
2 tea Black pepper
2 tea turmeric
6 Tab olive oil
4 ripe tomatoes, cut into wedges
rice (flavored with saffron, optionally)

Mix together ground beef, Chopped onion and spices. Put olive oil in a large frying pan. With your hands, form the meat into @ four inch long cylindrical patties @ 1/4 inch thick. Cool patties 2-3 minutes on each side.
Once the meat is cooked, add the tomato and onion wedges and sear for a couple minutes.
Serve with rice, and top with Greek Yogurt seasoned with shallots or chives.

Source: Honest and Tasty

Malaysian Honey-Turmeric Wings

Malaysian Honey-Turmeric Wings served with White Bean Tagine and Basmati rice
2 lbs. Wings or drummies
2 Tab honey
2 Tab soy sauce
1/2 tea salt
1 tea turmeric
1/4 tea Chili powder
1/4 tea black pepper
1 1/2 Tab ginger paste

Marinate wings in the rest of the ingredients for 1-2 hours.
Grill or bake in 375 degree oven for 40-45. If baking, you can brown under the broiler for a minute or two.

Source: slightly adapted from the recipe at Rasa Malaysia

Massor Dal

3 Tab olive oil
1 1/2 cups diced onion
1 jalapeño,  diced
1 Tab minced garlic
1 tea salt
1/2 tea cumin seeds
1/2 tea mustard seeds
1 tea turmeric
1/2 tea Paprika
1/2 tea black pepper
2 tea minced ginger
1 cup red Lentils
3 cups water
15 oz. can petite diced tomatoes

Heat oil in large pan and sauté onions until soft; about 5 minutes. Add jalapeño, garlic and ginger and sauté an additional 2 minutes. Add salt, cumin and mustard seeds, turmeric and Paprika and cook about 30-45 seconds. Add Lentils, water and tomatoes. Simmer 30-40 minutes, or until Lentils are soft and water is absorbed.

Source: modified from the recipe at Bob's Red Mill

Tilapia and Greens in Green Curry Coconut Broth

2 (14 oz.) cans coconut milk
1 1/2 cups chicken broth
1/4 cup (half a jar) green curry paste
2 1/2 Tab. Lime juice
2 tsp. minced ginger
1/2 tea. salt
1 bunch spinach, 6 beet tops, 4 heads of baby boy choy or similar greens
1 cup chopped red bell pepper
4 (5oz.) Tilapia filets (halibut works well, too)
1/4 cup torn fresh basil leaves
Lime wedges

Whisk together the coconut milk,  broth, green curry paste, lime juice,  ginger, and salt in a large pot.  Bring to a boil and simmer 10 minutes,  stirring occasionally.
Add greens and fish and simmer until the fish is done, 6-8 minutes.
Sprinkle with Basil and serve with lime wedges.

Source : modified from the recipe  at Real Simple.

Turkey Kofta Dinner

2/3 cup Greek yogurt
1/4 tea salt
2 lbs. Ground turkey
1 Tab. ground cumin
1 1/2 tea. ground cinnamon
1 1/2 tea. Pumpkin pie spice
2 cloves garlic, minced
2 Tab. Olive oil
1 Tab. Water
1 tsp. Lemon juice
4 cups yellow rice, made according to package directions
1/2 cup pomegranate seeds
1/2 cup sliced cucumber

Put rice in rice cooker. Prepare cucumber and pomegranate.

Mix together yogurt and salt.
Combine turkey, cumin, cinnamon, pumpkin pie spice and garlic. Shape into as many 3 inch long patties as you want to be gfcf. Add @2 Tab. Yogurt mixture in the rest of the turkey mixture.  Shape the rest into oval patties. Thus should make 16 3-inch long patties. Heat oil in skillet and cook patties about 6 minutes per side, turning occasionally. Stir water and lemon juice into remaining yogurt mixture.
Toss together the rice and pomegranate seeds. Serve with patties, cucumber slices and yogurt sauce.

Salmon with Quinoa and Mango-Cabbage Salad

1 cup coconut milk
1 cup stock (vegetable, seafood or chicken)
1 Tab. Curry powder
1 tea. Honey
1 cup Quinoa
2 cups baby spinach

Put all the above in a rice cooker, or cook on stove as you would plain Quinoa according to the package directions.

2 6-oz. Salmon filets
1/2 tea. Salt
1 Tab Canola oil

Sprinkle salmon with salt and grill 3-4 minutes per side.

1 large mango, diced
1 cup red cabbage,  shredded
1/2 cup diced cucumber
1 Tab. cilantro, chopped
1 Tab. Basil, chopped

Make a salad by mixing together in a bowl.

Serve salmon with quinoa and the salad as sides. Garnish with lime wedges. Or, layer quinoa, salmon and then vegetables in a bowl.


Orange Scented Beef and Broccoli

1 cup chicken broth
2 Tab. Cornstarch
4 Tab. Reduced salt soy sauce
4 Tab. Orange marmalade
2 Tab. Oyster sauce
2 Tab. Rice vinegar
1 Tab. Chili - garlic sauce
3 Tab. Canola oil
1 1/2-2 lbs. Beef Top Sirloin, fat trimmed and cut into strips
2 Tab. minced ginger
2 onions (3 cups), slivered
1 large (2 cups) red bell pepper, chopped
2 lb. (8 cups) broccoli florets
Brown Rice

Cook eight servings of rice. Mix together 1/2 cup broth, Cornstarch,  soy sauce,  orange marmalade, oyster sauce, vinegar and chili -garlic sauce in a bow.  Set aside.
Stir fry beef in oil. Set aside. To pan, add ginger and stir fry 30 seconds. Add onion and stir fry 30 seconds. Add bell pepper and broccoli and stir fry 30 seconds. Add remaining broth and put a top on the pan. Cook for 4 minutes. Add sauce and beef and cook until sauce is thick, stirring frequently.
Serve over rice.

Makes 8 servings
Source: Diabetic Connection

Mexi-Turkey Burgers

Turkey burgers
Monterey Jack cheese slices
Hamburger buns
Fresh salsa or Pico de Gio
Chipotle mayonnaise

Cook burgers until done and topwith cheese and heat until melted. Spread Chipotle mayonnaise on buns. Place burgers with cheese on buns. Top with a generous amount of Fresh Salsa.

Options: Can use grilled chicken breasts or regular burgers instead of the turkey burgers.

Zucchini Tomato Sauce with Spaghetti

Zucchini Tomato Sauce with Fat Spaghetti
source: Food Network
This recipe can be made ahead of time on the weekend and finish cooking during the week.

1/4 cup Olive oil
3 small, firm zucchini, seeded and chopped
1 small onion, finely chopped
4 cloves garlic, chopped
1 teaspoon crushed red pepper flakes
1 tablespoon fresh herbs such as rosemary, thyme, sage, parsley, finely chopped
Salt and pepper
2 Tab tomato paste
1/2 cup dry red or white wine
One 28- to 32-ounce can diced tomatoes
1 cup tomato sauce
A few leaves fresh basil, torn
1 pound spaghetti noodles (pici or bucatini pasta, if you can find it)
2 tablespoons butter or margarine
Grated Parmigiana cheese

Heat a Dutch oven or large pot over medium to medium-high heat. Add the zucchini and lightly brown a few minutes. Then add the onion, garlic, chili and fresh herbs. Season with salt and pepper and cook 7 to 8 minutes more. Add the tomato paste and stir for 1 minute. Stir in the wine, then add the tomatoes and pasta. Stir in the basil and simmer over low heat for 20 minutes more. Cool and store.
Reheat over medium heat. To serve, bring a large pot of pasta water to a boil, salt the water and cook the pasta until al dente. (Save a cup of the starchy cooking water.) Drain the pasta and toss it with the butter, half the sauce, 1/2 cup of the starchy pasta water and some cheese. Serve in shallow bowls and top with more sauce and cheese. Use more of the starchy pasta water to loosen up the pasta if it gets tight.

modified slightly from the recipe courtesy of Rachael Ray via Food Network

Grilled Fish with Cumin and Lime

Grilled Halibut with Cumin and Lime found on
source: Kalyn's Kitchen

Use any firm white fish in this recipe for Grilled Halibut with Cumin and Lime, and if you have leftover fish, use it to make fish tacos! This tasty recipe is low-carb, gluten-free, South Beach Diet Phase One, and can be Whole 30 or Paleo if you omit the Worcestershire sauce.

Makes enough marinade for 6-8 fish fillets.

6-8 fish steaks or fillets

Marinade Ingredients:
1/2 cup fresh lime juice

1/2 cup oil of your choice

1/4 cup Worcestershire sauce

4 tsp. onion powder or 2 T grated fresh onion

2 tsp. garlic puree or minced fresh garlic

2-4 tsp. ground cumin

2 tsp. grated lime zest (about two small limes)

1 tsp. coarse ground black pepper

optional: fresh cut limes for squeezing on cooked fish

Zest the lime. Mix marinade ingredients. Place fish in single layer in a Ziploc bag or a flat plastic container with a snap-tight lid and marinate 2-4 hours in refrigerator. (Don't marinate too long or the lime juice will start to "cook" the fish.)

When you're ready to grill, take the fish out of the refrigerator and let it come to room temperature. Oil the grill grates (I use a paper towel with some oil poured on.) Preheat grill to medium hot.

If you're going for diagonal grill marks, lay the fish on the hot grill at an angle to the grill grates and cook until grill marks appear on the first side. (I usually lift up one piece of fish and check.) When you see the grill marks (about 3 minutes) rotate the fish in the other direction and cook until you see the second set of grill marks appear. Then use a large turner to carefully turn fish to the second side and cook until it's just firm (not hard) to the touch. As a general rule, grilled fish takes about 10 minutes per inch of thickness. I cooked the fish in these photos for a total of 10 minutes and it was perfect.

Serve hot, with fresh cut limes to squeeze on the fish if desired.

I've made this mostly with halibut but any kind of mild white fish which is substantial enough to hold up on the grill would work here.

source: Kalyn's Kitchen

Greek Salad with Marinated Grilled Chicken and/or Feta Cheese Crumbles


Greek Dressing

1 cup White Wine Vinegar
1/3 cup Olive Oil
2 tablespoons Crushed Capers (optional)
Zest & Juice of 1 Lemon
1 tablespoon Greek Seasoning
1 teaspoon Kosher Salt
1 teaspoon Black Pepper

Combine all ingredients together in a large measuring cup and stir well.

Greek Marinated Grilled Chicken

2 pounds Chicken Tenders
1 cup Greek Dressing

Put all chicken tenders in a large Ziploc bag.
Pour half the dressing over the chicken and refrigerate for 15 minutes.
Using either an outdoor grill or an indoor grill pan, grill the chicken for about 5 minutes on each side. The cook time will vary depending on the heat of your grill. Cook until they’re finished but avoid too much char. Set aside.

Greek Salad

4 cups Chopped Romaine
1 ½ cups Tomato Chunks (half or quartered tomatoes depending on how large they start off)
1 ½ cups Cucumber Chunks
¼ cup Chopped Purple Onion
¾ cup Kalamata Olives (deseeded)
¾ cup Pepperoncini Peppers
1 cup Greek Dressing

Crusty bread or pita pockets (optional)

Combine all ingredients in a large bowl and toss with the salad dressing.
Plate with the Greek Marinated Grilled Chicken or Feta cheese crumbles. Serve with crusty bread or pita bread.

Source: Fed and Fit


    Serves:4-6 servings

     2½ cups water
     ¾ teaspoon salt
     ¼ cup plus 2 tablespoons extra virgin olive oil, divided
     ½ cup brown lentils, sorted and rinsed
     1 cup brown rice
    2 large Vidalia or white onions, cut in half, then sliced into thin           rings (approximately 4 cups)
    ¼ teaspoon paprika

   In a medium-sized saucepan with cover, combine water, salt, and 2 tablespoons olive oil. Bring to a boil over medium heat. Add the brown rice and lentils to the saucepan and bring back to a boil.
Once the lentils and rice have reached a boil, reduce heat to low and cover. Simmer for approximately 40-45 minutes or until the brown rice and lentils are tender. Turn off heat and allow to sit covered for 5 minutes.
While the rice and lentils are cooking, prepare the onions. In a large skillet, heat the remaining ¼ cup of olive oil over medium high heat, tipping the skillet so that the oil evenly coats the bottom of the pan.
Add the sliced onions, and cook for about 20-30 minutes, stirring frequently until the onions are a deep golden color, and the edges of the onions are well caramelized. Once cooked, remove from the heat and sprinkle the paprika over the onions. Stir to combine.
Give the rice and lentil mixture a stir, then pour into a serving bowl. Top with caramelized onions and serve. (This dish is delicious served hot off the stove or at room temperature.)

source: A Family Feast

BBQ Chicken Salad

BBQ Chicken Salad

3-4 chicken breasts
1 1/2 c. BBQ sauce, divided
3 hearts of romaine, chopped
1 c. frozen corn, thawed
1 can black beans, drained and rinsed
5-6 green onions, chopped
1 c. shredded cheddar cheese
1-2 c. tortilla chips, crunched up into pieces

In a plastic bag, combine chicken and 1 c. BBQ sauce. Seal tightly and refrigerate for at least an hour. Remove chicken from bag, discard marinade, and grill chicken on BBQ grill until cooked through. Use remaining BBQ sauce to slather over chicken while grilling. Remove from heat cut chicken into slices of cubes. Set aside.
In a large serving bowl, toss romaine with corn, black beans, and green onions. Top with shredded cheese and tortilla chips. Serve with Creamy BBQ Dressing (See below).

Creamy BBQ Dressing:
1 c. mayonnaise
1/3 c. milk
1/3 c. buttermilk
2 Tbsp. fresh cilantro, finely chopped
1 Tbsp. lime juice
1 tsp. white vinegar
1 tsp. granulated sugar
1 garlic clove, finely minced
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/8 tsp. black pepper
1/4 tsp. ground cumin
1/4 to 1/2 cup BBQ sauce

For the dressing, combine all the ingredients together and whisk vigorously to combine. You could also run this through a blender to make it even more smooth. Refrigerate until ready to serve.

Provencal Aioli Platter

2 lbs. salmon
1 tea. olive oil
salt and pepper, tt
1 can artichoke hearts, drained
2 lbs. small new potatoes, steamed
1 lb. asparagus, steamed (green beans, steamed or zucchini, sauteed can be substituted,)
1/2 lb. cherry tomatoes, halved
1 can cannellini beans
1 can garbanzo beans

Preheat oven to 425 deg. F. Place salmon, skin side down. Brush with olive oil and season with salt and pepper. Roast for @ 20 minutes.
To serve, arrange the salmon on a platter and arrange the vegetables around the salmon. Sprinkle a little olive oil and tarragon on the beans.
Make the aioli sauce in a small bowl and serve with a serving spoon.

1/2 cup mayo
1 tea. lemon zest
1 Tab. lemon juice
1 clove garlic, minced
salt, tt

Whisk together.

Source: the Back in the Swing Cookbook, Barbara Unell, Judith Fertig