Quinoa Stuffed Tomatoes

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Did you know tomatoes are a delicious fruit that is rich in lycopene – an antioxidant that may help reduce your risk of heart disease and cancer while improving your skin health? This recipe offers a simple way to make the tomato the star of your meal while incorporating the healthful benefits of quinoa, a grain packed with protein and fiber making this dish a complete meal for lunch or dinner.

Ingredients

4 medium tomatoesrinsed (buy the ones still on a vine)
1 tbsp olive oil
2 tbsp red onionspeeled and finely chopped
1 cup cooked mixed vegetablespeppers, corn, carrots and peas
1 cup quinoarinsed and drained
1 cup low-sodium chicken brothor vegetable broth
½ ripe avocadodiced
¼ tsp black pepper
1 tbsp fresh parsleyrinsed, dried, and finely chopped
salt to taste

Directions

Preheat oven to 350°F.

Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.

Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.

Add quinoa and cook gently, about 2 minutes.

Add broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.

Carefully stuff about ¾ cup of quinoa into each tomato.

Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.

Stuffed Bell Peppers

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Managing your diabetes doesn’t mean you no longer can enjoy foods that you love or crave. Try our diabetic friendly stuffed peppers for a healthier version of your favorite meal!

Ingredients

4 medium-sized green peppersor red and orange
½ lb extra-lean ground beef
½ cup white onionfinely chopped
1 cup canned whole tomatoesdrained
1 cup wild ricepre-cooked
1 tbsp Worcestershire sauce
½ tsp Italian seasoning
½ cup mozzarella cheese
non-stick cooking spray
pepperto taste
saltto taste

Directions

Slice off stem end of peppers and remove and discard seeds and membranes.

Submerge the peppers in a pot of boiling water and cook for 5 to 10 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in pre-cooked wild rice, Worcestershire sauce, and Italian seasoning.

Preheat oven to 350°F. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with cheese. Place peppers in a baking dish coated with cooking spray.

Bake for 20 minutes or until lightly browned.

Savory Cauliflower Pancakes by Stephanie Olzinski, RDN

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If your looking for something healthy and savory, you’ve got to try these cauliflower pancakes that go great with a cool dollop of low fat plain Greek yogurt on the side. Cauliflower is quickly becoming the star of many dishes which is great because it’s so easy to prepare and absorbs all the flavors you add to it. The best part is that cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

Ingredients

2 whole eggs
2 egg whites
2 lbs package frozen caulifloweror 1 fresh head , steamed and drained
2 tbsp whole wheat flour
sea salt
black pepper
2 tbsp extra virgin olive oil

Directions

If using frozen cauliflower, let thaw. Put in colander and squeeze out the liquid. Process eggs and onion in food processor and add cauliflower, flour, and seasonings until finely chopped; do not over process.

Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait until hot and drop batter by tablespoonfuls into pan. Brown on both sides.

Tip for frying: With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally. These pancakes need to be fried for a long time until they are cooked through, or they will fall apart when flipped.

Notes: You can substitute broccoli or spinach for cauliflower.

Citrus Cantaloupe Smoothie

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Kale ranks as the most nutrient-dense food available, closely followed by hemp seeds, which provide essential healthy fats and protein. Add some cantaloupe and oranges for sweetness, and you’ve crafted a fully balanced meal in a glass.

Ingredients

1 large bunch of kalerinse, remove ribs and chop
½ zucchinidiced
½ cup cantaloupediced
1 small orangepeeled and sectioned
1 tbsp hemp seeds
½ cup milk
Iceas desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk, juice, water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Crispy Tofu Bites

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Crispy pan fried tofu is a healthy vegetarian snack or appetizer. With a crunchy golden exterior and a firm warm center, these bites have the perfect texture to absorb sauce for a little extra flavor. For an easy dip, simply warm-up marinara sauce in a pan or the microwave and serve in a bowl alongside a plate of these healthy bites. Add a little red chili flake to your sauce for a little heat and watch them fly off the table into the mouths of hungry kids and adults.

Ingredients

½ cup seasoned panko bread crumbs
2 tbsp parmesan cheese
1 tbsp dried oregano
½ tsp dried basil
salt
pepper
12 oz firm tofudrained
2 tbsp extra virgin olive oil

Directions

In a small bowl, combine bread crumbs, parmesan cheese, oregano, basil, salt, and pepper.

Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides. Heat oil in a medium skillet over medium heat.

Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.

Notes: For a whole meal, serve with 1/2 cup brown rice and a large serving of vegetables.

Avo-Mango Smoothie

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Bursting with bright flavors, this smoothie is packed with vitamins and nutrients. Plus, it makes a yummy treat for anyone!

Ingredients

½ avocado
1 mangocut into chunks and frozen
1 bananasliced and frozen
¼ cup oats
½ tbsp flax seeds
½ cup milkalmond, cow, coconut, etc.
¼ tsp pumpkin spice
¼ tsp cinnamon
Ice as desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Grilled Portobello Egg Sandwich by Stephanie Olzinski, RDN

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Pairing the savory flavor of a grilled Portobello mushroom with an egg takes your traditional breakfast sandwich to a whole new level. Both healthful and delicious, this Grilled Portobello Sandwich is easy to make and a nutritional powerhouse, packed with antioxidants, beneficial minerals and low in fat.

Ingredients

1 tbsp extra virgin olive oil
1 clove garlicminced
1 tsp oregano
sea salt to taste
black pepperto taste
2 portobello mushroom caps
2 cage free eggscan use just egg whites if preferred

Directions

Preheat griddle or grill to high.

Combine all ingredients in a bowl and mix well, then marinate mushroom caps until ready to grill.

Place on grill and let cook for about 8 minutes or until heated all the way through, flipping sides to get grill marks on both.

Cook eggs as desired (scrambled or over easy), combining with other desired ingredients (onion, bell pepper, spinach, tomato, cheese, cilantro, feta cheese, green onion, etc).

Notes: Mushrooms can become soft after cooking and may be difficult to eat as a sandwich; try making open-faced and adding wheat toast and more vegetables for a well-balanced breakfast.

Berry Overnight Oats by Stephanie Olzinski, RDN

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Who thought such a little tiny seed could produce such an amazing abundance of nutrition like fiber, omega-3 fatty acids and antioxidants. Add a few other key ingredients and you’ve got yourself a serving of berry overnight oats that’ll wake those taste buds up first think in the morning!

Ingredients

¼ cup rolled oats
½ cup regular or plant milk
¼ cup plain non-fat Greek yogurt
1 tsp chia seeds
⅛ tsp cinnamon
¼ cup blueberries

Directions

Combine oats, milk, and chia seeds and stir well.

Sprinkle cinnamon, add blueberries, and place the Greek yogurt on top of the mixture.

Keep the oats in the fridge overnight so that the mixture can soak up the liquid. Add other toppings as desired.

Notes: The oats can be eaten cold or heated up when ready to eat.

Vanilla Blueberry Pancakes by Stephanie Olzinski, RDN

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Everyone’s heard that breakfast is the most important meal of the day, but some may not know why or what they should be eating before they head out in the morning. While cereal, bagels or toast may do the trick to fill you up in a hurry, these high carbohydrate foods will lead to high blood sugar levels that drop quickly, leaving you tired and hungry again. We’ve come up with a recipe that is high in protein that will help stabilize your blood sugar and leaves you feeling fuller longer. Add some blueberries that are packed with healthy antioxidants, low in calorie and that adds a natural sweetness and you’ve got yourself a winning breakfast!

Ingredients

1 ¼ cups whole wheat pastry flour
2 scoops vanilla protein powder
1 tbsp baking powder
½ tsp sea salt
1 ⅓ cups milk of choice
2 tbsp plain non-fat Greek yogurt
1 cage free egg white
2 tsp vanilla extract
½ pint fresh blueberriesyou can use frozen as well

Directions

In a large bowl whisk together the flour, protein powder, baking powder, and salt.

In a smaller bowl whisk together the milk, Greek yogurt, egg white, and vanilla extract.

Add the wet ingredients to the dry and whisk together until smooth.

Gently fold the blueberries into the pancake batter with a rubber spatula.

Using a 1/4 cup measurer, add the batter to a hot prepared non-stick griddle or skillet.

Cook the pancakes on the first side until small bubbles form on top, then flip over and cook on the other side for another couple minutes. Place 3 pancakes on a plate and enjoy!

Notes: You can serve pancakes as is or you can reserve some of the fresh blueberries from the batter and use them to make a blueberry sauce by packing them in a sauce pan and heating slowly until softened and slightly thick. Just top your pancakes with a couple tbsp. of fruit and serve.

Berry Carrot Smoothie

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The best way to start off your day is with a healthful smoothie packed with antioxidants and plenty of protein to help keep your body fueled for the day ahead. Whether you use milk, coconut milk, soy milk, low fat Greek yogurt and or protein powder to name a few, you are going to get a complete meal in a quick ‘grab and go’ drink.

Ingredients

½ cup blackberries
½ cup raspberries
½ cup strawberries
¼ cup shredded carrots
1 tbsp hemp seeds
½ cup milkvanilla almond milk works great
½ cup scoop protein powder
1 tbsp almond butter
1 cup ice

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Place in a ‘to go’ smoothie container or in your favorite glass with a metal straw.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.