Pineapple Whip

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This Pineapple Whip recipe offers the same cool feeling of your favorite frozen dessert, but with many more beneficial nutrients!

Ingredients

2 cups frozen pineapple
½ cup skim milkyou can also use coconut, almond, soy, or oat
1 tsp fresh lime juice

Directions

Add all ingredients to blender or food processor and blend until smooth.

Remove and scoop into individual serving cups.

Serve and eat immediately. The texture deteriorates if stored in the freezer for more than a few minutes. It can be re-whipped/blended if this occurs.

*If you decide to cut and freeze your own pineapple, you may want to add a small amount of honey or other sweetener if the pineapple wasn’t very ripe.

Baked Stuffed Apples

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Warm and comforting, this classic recipe gives you a taste of sweet with the goodness of apples, dried fruit, nuts, and oatmeal.

Ingredients

4 applesgood baking apples include: Fuji, Gala, Golden Delicious, Granny Smith, and Honeycrisp
2 tsp butter
2 tbsp Old Fashioned Oats
¼ cup walnutschopped
½ cup raisinscan also use cranberries or 4 dates, chopped
2 tbsp maple syrupcan also use honey or agave nectar
2 tsp vanilla extract
2 tsp cinnamon

Directions

Preheat oven to 350°.

Core apples, leaving bottoms intact. Place in a greased 8-inch square baking dish.

Mix the remaining ingredients together in a medium bowl.

Stuff the apples with prepared mixture.

Cover and bake for 50 minutes. Uncover; bake 10-15 minutes longer or until tender.

Enjoy as they are, or top with plain/vanilla Greek yogurt or whipped cream.

Slow Cooker Shredded Chicken Tacos by Mina Goodman, RDN

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Using a slow cooker can save time and clean-up. Make a large batch of this chicken taco meat for your hungry crew, or so you can divide and frozen portions to use later. All you need to do is warm your tortilla’s and add your favorite toppings such as cilantro, avocado slices, tomatoes, red onion and top with a dollop of light sour cream or even plain Greek yogurt.

Ingredients

16 oz salsa
2 limesjuiced
1 package taco seasoningor make your own: chili powder, onion powder, crushed red pepper flakes, dried oregano, ground cumin, Celtic sea salt and pepper
3 tbsp fresh cilantrofinely chopped
tortillastry corn or whole wheat flour
toppings: cilantro, avocado slices, tomatoes, red onion, lime wedges, and light sour cream or plain Greek yogurt.

Directions

In your slow cooker, mix the salsa, lime juice, taco seasoning, and cilantro.

Salt and pepper the chicken to taste, then mix into the sauce. Cover and cook on high for four hours or low for seven to eight hours.

Remove the chicken, shred with two forks, and return to the slow cooker and stir.

Freeze leftovers in an airtight bag for up to six months.

Mexican Style Bean and Rice Casserole By Mina Goodman, RDN

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When you hear the word ‘casserole’ you may think, rich, creamy and high-in-calories…Well not according to this amazing recipe by Mina Goodman, RDN Nutrition Educator. In fact, loading up a casserole dish filled with these healthful ingredients is something to get excited about. This hearty meal is full of flavor and makes great leftovers.

Ingredients

1 large yellow oniondiced
1 red bell pepperseeded and diced
3 cloves garlicminced
1 tbsp ground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
2 tsp ancho chile powder
2 cups cooked brown ricefollow package directions
15 oz low sodium black beansdrained and rinsed
2 cups frozen cornthawed, rinsed and drained
1 cup chopped cilantroleaves only
No-Cheese Sauce
1 yellow onionchopped
1 red bell pepperseeded and chopped
3 tbsp raw cashewstoasted in a dry skillet
1 tbsp tahini
1 cup nutritional yeast
2 medium zucchinicut into 1/2 slices

Directions

No-Cheese Sauce

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.

Preheat the oven to 350°F.

Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.

Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.

Homemade Minestrone Soup (slow cooker) by Mina Goodman, RDN

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The best part about making this soup is it can be made in a cinch and has tons of flavor and healthful nutrients. Let’s take it to another level by using a slow cooker so the aroma’s will fill your home as this complete meal cooks throughout the day…are you getting hungry yet? Let’s get cooking!

Ingredients

29 oz diced tomatoeslow sodium
2 tbsp tomato pastelow sodium
¼ cup sun-dried tomato pesto
4 cups vegetable stocklow sodium
2 cups water
1 cup carrotsdiced
1 ¼ cups celerydiced
1 ½ cups white oniondiced
5 cloves garlicminced
1 tsp dried oregano
1 sprig rosemaryor 1/2 tsp. dried
2 bay leaves
Celtic sea saltto taste
fresh cracked black pepperto taste
15 oz red kidney beansdrained and rinsed
15 oz great northern beansdrained and rinsed
1 ½ cups zuchinisliced
1 cup frozen green beansthawed or fresh
2 ½ cups baby spinachthawed or fresh
finely shredded Parmesan cheesefor serving

Directions

Add the diced tomatoes, tomato paste, tomato pesto, parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker. Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.

Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20- 25 minutes until pasta is tender. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through. Serve warm topped with parmesan cheese and garlic toasts.

Tempeh and Green Beans by Nicole Vaudrin, RDN

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Tempeh is fermented soy bean cake with a delightfully chewy texture and slightly nutty flavor. It’s a great vegetarian, protein alternative for those that don’t enjoy the texture of tofu and pairs well with green beans.

Ingredients

8 oz block tempeh
1 ½ tsp low sodium soy sauceor Bragg liquid aminos
¼ tsp Celtic sea saltskip if using regular soy sauce
2 tbsp fresh squeezed lemon juice
1 tsp red chili garlic sauce
2 tbsp olive oil
4 cups trimmed green beans
¼ cup low sodium vegetable broth
2 garlic clovesminced

Directions

In a medium bowl, with your hands crumble the block of tempeh.

In a small bowl, mix together soy sauce, salt, and lemon juice – set aside.

In a large wok or skillet, heat oil, over high heat. Add green beans and the broth. Cook 3 minutes, shaking pan and flipping every 30 seconds.

Add tempeh and garlic.

Cook for 3 minutes, gently flipping every 30 seconds to brown tempeh on all sides.

Add sauce and cook 1-2 minutes, shaking often until green beans and tempeh have browned. You want the tempeh brown and the green beans crisp.

Slow Cooker Honey Garlic Chicken and Veggies

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Wake up a mere 10 minutes ahead of schedule on your workdays and put these ingredients into your slow cooker. After a day at the office, return home to a delightful, fully prepared meal waiting to be enjoyed. Packed with flavor yet budget-friendly, this dinner is satisfying, and any remaining portions are equally delightful when reheated the following day.

Ingredients

8 bone-in, chicken thighs
16 oz baby red potatoeshalved
16 oz baby carrots
16 oz green beans
2 tbsp chopped fresh parsley leaves
For the sauce
½ cup reduced sodium soy sauce
¼ cup honey
¼ cup ketchup
2 cloves garlicminced
1 tsp dried basil
½ tsp crushed red pepper flakes
¼ tsp black pepper

Directions

In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes, and pepper.

Place chicken thighs, potatoes, carrots, and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add green beans during the last 30 minutes of cooking time.

OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, for about 3-4 minutes.

Serve chicken immediately with potatoes, carrots, and green beans. Garnish with parsley, if desired.

NOTE: If you don’t have potatoes, make brown rice, white rice, or quinoa and follow cooking directions.

Lemon Dill Salmon in Foil

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Not only is salmon a great source of protein, but it’s rich in Omega-3 Fatty Acids and high in B Vitamins. Plus, pairing this delicious fish with fresh lemon juice gives you the added bonus of Vitamin C. This immune boosting meal is simple to prep and easy to cook, perfect for your weeknight menu.

Ingredients

¼ cup unsalted buttermelted
¼ cup lemon juice
zest of one lemon
2 cloves garlicminced
1 tsp dried dillor more to taste
salt to taste
black pepper to taste
2 lbs salmon

Directions

Preheat oven to 375 degrees F. Line a baking sheet with foil.

In a small bowl, whisk together butter, lemon juice, lemon zest, garlic, dill, salt and pepper, to taste.

Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.

Place into oven and bake until cooked through, about 15 Minutes.

Serve immediately, garnished with dill, if desired.

Buffalo Cauliflower with Bleu Cheese Sauce

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Buffalo cauliflower gives you the flavor of wings with a healthy twist for your next game day party. The bleu cheese sauce is a tasty compliment with substantially less fat and calories than traditional bleu cheese dressing.

Ingredients

For the cheese sauce:
⅓ cup nonfat sour cream or non-fat plain yogurt
2 tbsp crumbled bleu cheese
1 tbsp skim milk
¼ tsp salt
¼ tsp pepper
For the Buffalo cauliflower:
2 tbsp unsalted butter or olive oil
¼ cup hot sauce
1 tbsp freshly squeezed lemon juice
2 tbsp olive oil
¼ tsp salt
½ cup water
8 cups cauliflower florets1 medium head

Directions

Preheat the oven to 400 degrees F.

For the cheese sauce:

Whisk together the sour cream/yogurt, blue cheese, milk, salt and pepper in a small bowl.

Cover and refrigerate until chilled, about 30 minutes.

For the Buffalo cauliflower:

Microwave the butter in a small microwave-safe bowl on high until melted.

Whisk in the hot sauce and lemon juice and set aside.

Mix olive oil, salt and water in a large bowl.

Add the cauliflower and toss until well coated.

Spread the cauliflower on a baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes.

Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat.

Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more.

Serve hot with the cheese sauce.

Artichoke Spinach Lasagna

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This lasagna is made with an artichoke and spinach mixture that is layered in between lasagna noodles, sauce, mozzarella, and topped with fresh basil. Plus, it makes for a great meal to prepare and stash in the freezer for those busy weeks.

Ingredients

cooking spray
9 uncooked lasagna noodleslook for no-boil noodles for easier prep
1 onionchopped
4 cloves garlicchopped
14.50 oz can vegetable brothlow sodium
1 tbsp chopped fresh rosemary1 tsp dried
14 oz can marinated artichoke heartsdrained and chopped
10 oz package frozen chopped spinachthawed, drained and squeezed dry
28 oz jar tomato pasta saucelow sodium
3 cups shredded mozzarella cheesedivided (try low fat for a healthier version)
1 oz package herb and garlic fetacrumbled

Directions

Preheat oven to 350 degrees F (175 degrees C). Spray a 9×13 inch baking dish with cooking spray.

Bring a large pot of lightly salted water to a boil. Add noodles and cook for 8 to 10 minutes or until al dente; drain. Or use no-boil noodles as they are, no preparation needed.

Spray a large skillet with cooking spray and heat on medium-high. Saute onion and garlic for 3 minutes, or until onion is tender-crisp. Stir in broth and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce.

Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle 3/4 cup mozzarella cheese over noodles. Repeat layers 2 more times, ending with artichoke mixture and mozzarella cheese. Sprinkle crumbled feta on top.

Bake, covered, for 40 Minutes. Uncover, and bake 15 Minutes more, or until hot and bubbly. Let stand 10 minutes before cutting.