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Grilled Peaches on Grostini 

 

  • Ingredients:  
  1. - 1/3 Honey 
  2. - 1 can peach slices in 100% fruit juice or water 
  3. - 6 oz. low-fat cottage cheese, drained - 3 tablespoons of chiffonade fresh basil 
  4. - whole grain crostini 

 

  • Instructions: 

 Cottage cheese needs to be strained and pressed with paper towels continuously in a strainer until most water is removed and only curds remain. Meanwhile, drain and dry peach slices with a paper towel. Slice crostini into small pieces. Once dry, spray a heated grill top with your favorite non-stick cooking spray and grill crostini until there are evident grills marks on them. Then, grill peach slices until they also have evident grill marks and they are warm. Drizzle honey on crostini, set peaches and place spoonful of drained cottage cheese on top. Then, drizzle with more honey. Top with ribbons of chopped basil. 

Enjoy!

Grilled Peaches on Crostini Recipe: 

Pizza Pita Pocket 

 

  1. Ingredients:  
  • - Whole Wheat Pita
  • - Low-Fat Shredded Mozzarella Cheese
  • - Spinach, Chopped
  • - Bell Peppers, Diced
  • - No-Sodium Added Pizza Sauce or Tomato Sauce

 

  1. Directions:
  • - Cut pita pocket in half and gently open to create a pocket.
  • - Spread the pizza or tomato sauce inside the pita pocket.
  • - Add the bell peppers, spinach, and sprinkle with cheese.
  • - Place on a skillet and cook until cheese has melted and both sides are brown and toasty. (Can also cook on a baking tray in an oven on 350 degrees until golden brown and the cheese has melted).

Enjoy!

Pizza Pita Pocket Recipe: 

Low sodium Tomato Soup

 

  • Ingredients:
  1. - 1/2 cup onion (small dice)
  2. - 1 tablespoon extra virgin olive oil
  3. - 36 oz. can diced or crush NO SALT tomatoes - 12 oz. can of evaporated milk
  4. - sea salt to taste
  5. - thinly slice parmigiano cheese

 

 

  • Instructions:
  1. - Place a medium sauce pot over medium heat.
  2. - Once pot is hot, put extra virgin olive oil in pot, swirl to coat the bottom of the pan.
  3. - Then add the diced onion.
  4. - Cook onion until translucent - about 5-10 minutes. (Make sure not to color the onion - if onion starts to color immediately turn down heat)
  5. - Once onion is translucent, add the tomatoes. Stir to combine.
  6. - Turn the heat down to medium-low and let simmer for about 15 minutes, stirring occasionally.
  7. - After 15 minutes, very carefully, ladle (or pour) tomato/onion mixture into blender. BE VERY CAREFUL!!
  8. - Then blend until smooth (about 2-3 minutes)
  9. - Once smooth, pour back into pot, then add evaporated milk (saving about 1 or 2 tablespoons for a garnish)
  10. - Stir to combine milk into mixture.
  11. - Taste, and the add sea salt as needed.
  12. - Ladle into bowls.
  13. - Garnish with a few dots of reserved evaporated milk and a drizzle of Extra Virgin Olive Oil and if desired, fresh herbs and parmigiana cheese.

Enjoy!

 

Quick Low Sodium

 

Tomato Soup Recipe:

 

Texas Caviar

 

 

  • Ingredients:

 

  1. - 5 plum - tomatom, red 
  2. - 1 stalk - green onions
  3. - 1 medium - bell pepper, green
  4. - 1 medium - bell pepper, orange
  5. - 2 cup - black beans, canned
  6. 1 can - canned corn
  7. - 2 limes
  8. - 5 tablespoon - olive oil
  9. - 1 tsp - lemon pepper
  10. - 1 clove - garlic 

 

  • Directions:
  1. - In a medium bowl, combine the tomatoes, scallions, red and green peppers, black beans and corn.
  2. - In a smaller bowl, whisk together the lemon juice, oil, lemon pepper and garlic. Pour over the vegetable mixture and fold until evenly distributed.
  3. - Chill and serve cold. Best when served within 24 hours.

 

Enjoy!

Texas Caviar Recipe: 

Rainbow Rice Cake Pizza

This simple healthy pizza has all 5 food groups

 

  • Ingredients:
  1. - Wild Rice or Brown Rice Rice Cakes 
  2. - ¼ cup pizza sauce (warmed ) 
  3. - 1 can navy beans(drained and rinsed) 
  4. - ½ cup low-fat mozzarella cheese shredded 
  5. - ¼ cup diced frozen (or fresh) pineapple 
  6. - ¼ cup diced red bell peppers 
  7. - ¼ cup diced green bell pepper 
  8. - ¼ cup diced orange bell pepper 
  9. - 1 cup fresh baby spinach
  • Directions:  
  1. - Top rice cake with pizza sauce, navy beans, cheese, fruits & vegetables (except spinach). 
  2. - Place rice cake pizza on plate then put in microwave and heat on high for 30 seconds to 1 ½ minutes to melt cheese.

 

Enjoy your 5 food group pizza! 

Rainbow Rice Cake Pizza Recipe: 

Yummy Tummy Greek Salad

  • Ingredients:
  1. 1 cup uncooked whole wheat couscous 
  2. Zest & juice of one lemon
  3. 2 cups baby spinach
  4. 1 teaspoon extra virgin olive oil
  5. 1 ¼ cup boiling water
  6. 2 regular cucumbers or 1 hothouse English cucumbers
  7. 1 tablespoon fresh parsley
  8. 1 teaspoon fresh oregano
  9. 1 can low sodium chickpeas (garbanzo beans)- drained and rinsed throughly
  10. 2 cups cherry or grape tomatoes 
  11. 2 tablespoons extra virgin olive oil
  12. ¼ cup low fat feta cheese
  13. Sea salt & pepper
  • Directions:
  1. Pour boiling water over uncooked whole wheat couscous, zest & juice of lemon, baby spinach and 1 teaspoon extra virgin olive oil. Stir to combine. Then place lid on and let mixture sit until couscous absorbs all water (about five minutes). 
  2. Meanwhile, deseed cucumbers (if using regular cucumbers- there is no need to de-seed English cucumbers if using) then dice cucumbers. Finely chop the parsley & oregano. Mix cucumbers, parsley, oregano and chickpeas set aside.
  3. Quarter tomatoes, and then set aside.
  4. Once couscous has absorbed water, fluff couscous with a fork, then in a large bowl combine fluffed couscous with cucumber/chickpea mixture. Then gingerly toss in tomatoes and feta cheese. Taste then season as needed with salt & pepper. (Remember that feta lends a salty flavor to things- taste before adding salt.)
  5. Enjoy your delicious meatless protein packed whole grain FIVE food group dinner.

Enjoy! 

 

Yummy Tummy Greek Salad Recipe:

Green Pea Guacamole

 

  • Green Pea Guacamole Ingredients:
  1. - 1/3 cup roughly chopped cilantro
  2. - 1 16oz bag of frozen, thawed green peas
  3. - 1 avocado, peeled, pitted and roughly chopped
  4. - 4 green onions, sliced
  5. - 3 cloves of garlic
  6. - 4 tbsp lime juice

 

  • Directions: 
  1. - Roughly chop cilantro and set 1 tbsp aside for garnish.
  2. - Add thawed green peas, diced avocado, sliced green onions, garlic and lime juice to food processor. Blend until smooth, or desired texture. Add remaining cilantro for texture.
  3. - Serve with whole grain tortilla chips or carrot sticks and celery.

 

Enjoy!

Green Pea Guacamole Recipe: 

Pizza Roll-ups 

 

  • Ingredients for Pizza Roll Ups:
  1. • One 8-inch whole wheat flour tortilla
  2. • 2 Tablespoons of homemade tomato sauce (recipe below)
  3. • 2 Tablespoons of cheesy Greek yogurt spread (recipe below)
  4. • ¼ cup of fresh baby spinach leaves
  5. Ingredients for Greek yogurt spread
  6. • 6-ounces of Nonfat Greek Plain Yogurt
  7. • 1 Tablespoon of grated parmesan cheese
  8. • 1 Tablespoon of chopped fresh basil
  9. Ingredients for Homemade Tomato Sauce 
  10. • One 14.5-ounce can of crushed tomatoes 
  11. • 1 teaspoon of dried oregano
  12. • 1 Tablespoon of extra virgin olive oil
  13. • 1 garlic clove, finely minced
  14. • ½ teaspoon of salt
  15. • Black pepper to taste

 

  • Directions:
  1. 1. Mix crushed tomatoes with olive oil, dried herbs, salt and pepper. Set aside.
  2. 2. In a separate bowl, mix Greek plain yogurt with grated parmesan and chopped fresh basil. Set aside.
  3. 3. Spread 2 Tablespoons of tomato sauce over whole wheat tortilla.
  4. 4. Top tortilla with an even layer of fresh baby spinach leaves.
  5. 5. Spread 2 Tablespoons of the cheesy yogurt mixture over spinach.
  6. 6. Carefully roll the tortilla up and serve.
  7. Chef Tip: The Greek yogurt can be flavored with your favorite cheese and herbs.
  8. Recipe created for FLIPANY by Chef Jennifer Da Silva

Enjoy!

Pizza Roll-ups Recipe: 

Cran-Chocolate Popcorn 

 

  • Ingredients:
  1. - 1 1/2 tsp of Coconut Oil 
  2. - 1/4 cup of Popcorn 
  3. - 1/2 cup of Cran Raisins
  4. - 1 package of Hot Cocoa Powder 
  • Directions:
  1. - Put 1/2 the pack of Hot Cocoa Powder in a large bowl where you will be placing your popcorn
  2. - Turn stove on medium/high and heat the coconut oil and 3 popcorn kernels
  3. - Once they pop, put rest of kernels in pot and cover with aluminum foil leaving it slightly open for the steam
  4. - When popping slows down, pour hot popcorn into bowl
  5. - Pour the remaining cocoa powder and Cran Raisins on top

 Enjoy!

 

Cran-Chocolate Popcorn Recipe: