Chilled Oregon Blackberry-lime soup
Grilled Peach Salad
Grilled Veggie Skewers
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½ teaspoon baking soda
¾ teaspoon ground cinnamon
In a large bowl, combine flour, baking powder, cinnamon, baking soda, and salt, stirring to mix well.
In a medium sized bowl, combine oats and milk. Stir well, and let soak for 10 minutes.
Preheat the oven to 425°F. Line a 12-cup muffin pan with paper or foil liners or use silicon muffin cups.
1 cup all-purpose flour
1 cup 2% milk
1½ cups oats
½ teaspoon salt
½ cup packed light brown sugar
HOW TO MAKE
INGREDIENTS
DIRECTIONS
01
02
03
04
To the oats bowl, add brown sugar, oil, and eggs. Stir to combine.
⅓ cup canola or other vegetable oil
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2 large eggs lightly beaten
1¼ teaspoons baking powder
Add the oats bowl ingredients slowly into the flour mixture and stir together just until combined. Do not over mix the batter.
05
Makes about 12 medium muffins. Approximant nutrients per muffin: 185 calories, 4 grams protein, 7 grams fat, 25 grams carbohydrate, 1.5 grams fiber, 209 mg sodium. Inspired by preppykitchen.com
06
Divide the batter among the muffin cups. Bake for 7 minutes.
07
Reduce the oven temperature to 350°F and continue baking for 10 to 12 minutes or until the center of the muffins are set and a toothpick comes out clean.
08
Let the muffins cool in the pan for 10 minutes. Remove from pan, and place on a wire rack. Cool completely before storing in an airtight container or serve warm.
1 medium yellow onion
2 cloves garlic minced
While squash is roasting, cook rice according to package directions, with out any seasonings.
Roast for about 15 minutes, then toss or stir again. Roast about 15 minutes more or until butternut squash is tender.
Preheat oven to 400°F. Place butternut squash on a baking sheet with 1 teaspoon oil. Sprinkle with ½ teaspoon salt and toss and stir to combine.
2 cups wild rice, uncooked
1 teaspoon salt, divided
4 cups butternut squash
½ teaspoon pepper
32 ounces reduced sodium vegetable broth
Heat oil in a Dutch oven over medium-high heat. Add celery, onion and garlic to the pan; toss and add ½ teaspoon salt and ½ teaspoon black pepper. Sauté for about 10 minutes. Stir in wild rice, broth, 1 Tablespoon fresh sage, 1 teaspoon fresh thyme and bay leaf. Bring mixture to a boil.
2 Tablespoons + 1 teaspoon olive Oil
2 Tablespoons chopped fresh sage, divided
2 teaspoon fresh thyme, divided
1 cup chopped celery
Cover, reduce heat to a simmer and cook for 40-45 minutes, or until liquid is absorbed. Remove from heat. Toss and remove bay leaf, then let the rice cool for about 5 minutes. Stir in dried cranberries, roasted squash and reserved sage and thyme. Add salt and pepper to taste.
1 bay leaf
Salt and pepper to taste
1 cup dried sweetened cranberries
Makes about 8, ½ cup servings. Approximate nutrients per serving: 298 calories, 7 grams protein, 3 grams fat, 56 grams carbohydrate, 3 grams fiber, 519 milligrams sodium. Inspired by a recipe from Eating Bird Food.
With Butternut Squash and Dried Cranberries
1 medium sweet onion
3 medium bell peppers (Any color)
Slice the peppers, and onion and place in a large mixing bowl. Drizzle with the oil and stir to coat. Combine dry herbs and spices in a small bowl, add to sliced vegetables and stir to thoroughly coat.
Drain and rinse canned beans, and place in a small saucepan. Add 3 Tablespoons of water and stir in ½ teaspoon garlic powder. Simmer beans on low with for 8-10 minutes. Cover and set aside.
Preheat the oven to 450°F. Line two large baking sheets with foil or parchment paper and set aside.
1 teaspoon garlic powder
3 Tablespoons water
1, 15.5-oz can black, pinto or white beans
1 teaspoon oregano
2 teaspoons chili powder
Place in oven and bake for 10 minutes, flip and stir vegetables, then cook for 10 more minutes or until desired doneness.
1-2 Tablespoons olive or canola oil
½ teaspoon onion powder
pinch of cayenne pepper or to taste
Warm tortillas and add in beans and roasted vegetables. Optional serve with: Guacamole, Reduced fat sour cream, salsa, sliced limes or fresh cilantro.
Tortillas
Pour into individual cups, or for smoothie bowls, pour into individual bowls and garnish with your choice of optional toppers like O-shaped whole grain cereal, crushed Graham crackers, chopped nuts, chia seeds, or sliced banana.
Place the milk, bananas, peanut butter, cocoa, chia seeds, and vanilla in a blender and blend until smooth.
3 tablespoons Peanut butter or other nut butter
1 Cup Low Fat Milk
2 Bananas Sliced then Frozen
Makes 3, ¾-cup servings. Approximate nutrients per 1 serving made with 1% milk (without optional toppings): 235 calories, 9 grams protein, 12 grams fat, 29 grams carbohydrate, 6 grams fiber, 95 milligrams sodium, 147 milligrams calcium. Recipe inspired by Liz Weiss, MS, RD at www.lizshealthytable.com
Smoothie Bowl
3 tablespoons cocoa powder
1 tablespoon chia seeds
1/4 teaspoon pure vanilla extract
Cocoa, Peanut Butter & Banana
¾ cup French Fried Onions
Pour into a 1 ½ quart casserole dish previously sprayed with nonstick cooking spray. Bake, uncovered for 30 minutes, or until heated through.
Place soup, milk, and pepper in a bowl, mixing well to combine. Stir in green beans.
Preheat oven to 350°F.
2 packages (9 ounce, each) frozen green beans, thawed and drained
1/8 teaspoon pepper
¾ cup 1% milk
1 (10 ¾ ounce) can 98% fat free Cream of Mushroom Soup
Remove from oven and top with the French Fried Onions. Return to oven and bake 5 minutes more, or until the onions are golden.
Makes 6 servings. Approximate nutrients per serving: 110 calories, 2.5 grams protein, 5 grams fat, 13 grams carbohydrate, grams fiber, 384 milligrams sodium, 87 milligrams calcium. Recipe created by Mary-Jo Sawyer, VCU Health Registered Dietitian.
2 teaspoon vanilla extract
1 teaspoon ground cinnamon
Add in the nutmeg, cinnamon, vanilla extract, and whisk together until well combined. Cover and store in the refrigerator for at least 2-3 hours to chill.
Place saucepan on a stove burner at low heat, and continually stir until a thermometer in the mixture reads 180°F. Remove from heat and stir in the remaining almond milk.
In a medium saucepan, whisk together the egg yolks with the sugar until well combined. Add in 3 cups of almond milk and whisk until combined.
½ teaspoon ground nutmeg
6 cups unsweet almond milk, divided
½ cup sugar
6 egg yolks
Dash of rum, bourbon, or rum flavoring (optional)
Once, cooled, stir well or place in a blender to mix all ingredients. Serve in individual cups, and flavor with dash of rum, bourbon, or rum flavoring, if desired.
Approximate nutrients per serving (without optional ingredients): 244 calories, 6 grams protein, 12 grams fat, 30 grams carbohydrate, 2 grams fiber, 83 milligrams sodium, 489 milligrams calcium. Recipes inspired by savorfullpoints.com.
Repeat with remaining cranberries and orange slices. Pour into the bowl with the other processed fruit. Stir sugar into the fruit.
Process or grind until mixture is evenly chopped. Pour into a medium a bowl.
Place ½ the cranberries and ½ the orange slices in food processor or food grinder.
¾ to 1 cup sugar (to taste)
1 12 oz. package of fresh or frozen cranberries, rinsed and drained
1 peeled, seeded orange, pith removed and cut into eighths
Cover and store in refrigerator until the meal. It may be made ahead of time and freezer for future use.
Approximate nutrients per 1/4 cup serving: 67 calories, 0 grams protein, 0 grams fat, 17 grams carbohydrate, 1.3 grams fiber, 0 milligrams sodium, 6 milligrams calcium. Adapted from a recipe at www.oceanspray.com
Black olives, sliced
Mayonnaise (Optional)
Add some avocado and mash to desired color and consistency. Add a small amount mayonnaise if needed for a creamier texture. Add pickle relish, salt and pepper to taste, then stir to combine.
Cut the eggs in half and remove the yolk. Place the yolk into a medium bowl and mash.
Boil the eggs. Let them cool and then peel.
Dash of lemon juice
1 avocado, peeled
relish (optional)
Hard boiled eggs
Red food coloring
salt & pepper to taste
Fill each egg half with the green filling and top with 1 sliced olive. Using a toothpick, draw squiggly lines on the egg white to make the eyes look bloodshot.
Approximate nutrients per serving (1/2 egg): 47 calories, 3 grams protein, 3 grams fat, 1 grams carbohydrate.
1 cup diced onion
1 cup diced green pepper
Drizzle at little olive oil over each pita.
Spread ¼ cup of tomato sauce on each pita. Top each pita with some of the shredded mozzarella cheese. Arrange some diced green peppers, onions, mushrooms and tomatoes on top of each pita.
Preheat the oven to 350°F. Arrange the pitas on 1-2 baking sheets as needed.
½ cup shredded, mozzarella cheese
1 teaspoon Italian seasoning
1 teaspoon Dried oregano
1 cup tomato sauce
1 cup sliced mushrooms
1 cup diced tomatoes
Bake for 15 – 20 minutes, or until cheese is lightly browned.
Approximate nutrients per serving: 304 calories, 13 grams protein, 10 grams fat, 47 grams carbohydrate, 6 grams fiber, 435 milligrams sodium, and 188 milligrams calcium. Inspired by are recipe from Oldway.
4 teaspoons extra-virgin olive Oil
4, 6 ½ inch, whole-grain pitas
1 Medium Zucchini
8 Cherry Tomatoes
Place vegetables on skewers, alternating the vegetables. Season kabobs with selected herbs and salt.
Prepare the grill with clean grates, lightly spray grill with cooking spray, and preheat
Clean vegetables under cool, running water to remove any dirt. Seed bell peppers. Cut bell pepper, onion, tomatoes, and zucchini into equal size pieces.
1 Sweet onion
1 Red or Green Bell pepper
4 Large Skewers
Cooking Spray
Herbs TO TASTE
1/4 TEASPOON SALT
Lay vegetable kabobs on the grill, keeping them separate from any areas used to grill raw meats. Cook over medium heat, turning them occassionally. Cooking times will vary, based on desired doneness or preferred texture.
Approximate nutrients per serving (1/4 of total number of kabobs): 35 calories, 2 grams protein, 4 grams fat, 7 grams carbohydrate, 3 grams fiber, 151 milligrams sodium. Recipe created by Mary-Jo Sawyer, VCU Health Registered Dietitian.
1 package (9 oz) fresh spinach
2 Tbs rice wine vinegar
Cool for 1 minute, then cut into bite-size pieces.
Brush peach slices with remaining teaspoon of olive oil. Grill over a medium-hot fire, or on a stove-top grill pan over medium heat, until lightly browned, about 4-5 minutes.
To make vinaigrette dressing, whisk 2 tablespoons olive oil and the vinegar in small bowl. Add onionand tarragon or basil, and season with salt and pepper to taste.
Black Peppper to taste
2 TBs Red Onion, finely Chopped
2 Medium Peaches
2 TBS Olive Oil
1 tbs Tarragon, chopped
Combine spinach, peaches, and cheese in a large bowl. Add vinaigrette, gently toss to coat. Serve.
Approximate nutrients per serving: 180 calories, 5 grams protein, 12 grams fat, 13 gramscarbohydrate, 3 grams fiber, 395 milligrams sodium, 150 milligrams calcium. Inspired by a recipe from Dole.com.
1/4 cup low fat crumbled feta cheese
1 1/2 cup plain low fat yogurt
1/2 cup water
Remove the pan from the heat and transfer half of the mixture to a blender to puree.
Pour the berries into the saucepan, reduce the heat to a medium-low, and cook for another 15 minutes stirring frequently to release the juice from the berries.
In a saucepan, combine sugar with ½ cup of water. Bring to a boil and stir until the sugar dissolved.
1/2 cup sugar
6 fresh mint springs
juice of 1 lime
8 cups blackberries
Strain puree through a fine strainer using a spatula to push pulp through into a glass or stainless-steel bowl to remove the seeds. Repeat for the remaining half.
Makes 6 servings. Approximate nutrients per serving: 217 calories, 6 grams protein, 2 grams fat, 47 grams carbohydrate, 5 grams fibers ,38 milligrams sodium, 154 milligrams calcium. Adapted from www.oregon-berries.com
Chilled Oregon Blackberry-Lime Soup
Chill in the refrigerator for 3 to 5 hours. Once chilled, stir in 1 cup of yogurt and lime juice. Divide equally among 6 shallow soup bowls. Top with a dollop of the remaining yogurt. Garnish with a sprig of mint
1½ cups reduced fat sour cream
1 cup light mayonnaise
Chop water chestnuts and add to the sour cream mixture. Add spinach to the mixture, stirring well to mix all ingredients.
Combine reduced fat sour cream, light mayonnaise and dry soup mix in a medium sized bowl.
Thaw spinach in the microwave. Drain, and squeeze out all water. Set aside.
1 package dried vegetable soup mix
8 ounce can water chestnuts, drained
20 ounces frozen chopped spinach
Refrigerate mixture at least three hours before serving. Serving ideas: Serve in a hollowed out round bread loaf, with low fat crackers, baked chips, or assorted raw vegetables.
Makes about 4 ½ - 5 cups. Approximate nutrients for 2 tablespoons: 30 calories, 1 gram protein, 1.5 gram fat, 3 grams carbohydrate, <1 gram fiber, 161 milligrams sodium, and 31 milligrams calcium. Recipe created by Mary-Jo Sawyer, VCU Health Registered Dietitian
¼ teaspoon garlic powder
1 teaspoon salt
Heat to boiling. Reduce heat, cover and simmer, stirring occasionally, about 45 minutes.
Stir in remaining ingredients, except beans. Break up tomatoes with a spoon, if desired.
Cook ground sirloin in a 3-quart saucepan until beef is browned. Drain fat.
1 tablespoon chili powder
1 cup chopped onion
1 pound ground sirloin
Stir in beans. Heat to boiling, then reduce heat. Simmer uncovered, stirring occasionally until desired consistency is reached, about 20 minutes.
Makes 4 servings with beans. 1 serving with beans: 353 calories, 31 grams protein, 13 grams fat, 25 grams carbohydrate, 6 grams fiber, 72 milligrams calcium, 623 milligrams sodium. Without beans, makes 3 all-meat servings. Per serving: 312 calories, 34 grams protein, 16 grams fat, 12 grams carbohydrate, 2.5 grams fiber, 56 milligrams calcium, 321 milligrams sodium. Recipe adapted from a recipe in Betty Crocker’s Cookbook©, 1986 edition, Golden Press/New York,Western Publishing Company, Inc., Racine, Wisconsin.
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon unsweetened cocoa powder
½ teaspoon red pepper sauce
16 ounces whole tomatoes, undrained
15.5 ounces red kidney beans, undrained
1 garlic clove, firmly diced
3 tablespoons pumpkin puree
2 tablespoons tahini paste
19 ounce can of chickpeas, drained and rinsed
Makes 6 servings (1/4 cup each). Approximate nutrients per 1/4 cup serving: 220 calories, 9 grams protein, 12 grams fat, 21 grams carbohydrate, 7 grams fiber, 360 milligrams sodium. Recipe courtesy of www.pulses.org.
¼ teaspoon cinnamon
1 teaspoon canola oil
¼ teaspoon nutmeg
1 tablespoon lemon juice
Combine all ingredients in a food processor or blender. Pulse or blend until smoothly pureed. If using canned pumpkin puree, make sure you select plain puree, not pumpkin pie filling which has added spices and sugar.
2 cloves garlic, minced
¼ teaspoon salt
3 tablespoons chopped, fresh, cilantro
2 avocados, peeled and diced
1 (15 ounce) can chickpeas, drained and rinsed
Makes about 2 ½ cups (about 10, ¼-cup servings). Approximate nutrients per ¼ cup serving: 99 calories, 3 grams protein, 5 grams fat, 12 grams carbohydrate, 4 grams fiber, 73 milligrams sodium, 20 milligrams calcium. Recipe inspired by Healthy Family Project.
Guacamole
¼ cup chopped sweet onions
1 tablespoon olive oil
¼ teaspoon pepper
2-3 tablespoons lime juice, to taste
Add chickpeas, avocados, cilantro, garlic, lime juice, onion, olive oil, salt and pepper to food processorand blend until smooth. Top with chopped tomatoes if desired, then serve.
Hummus
1 small tomato, chopped (optional)
1 cup reduced fat sour cream
1 (8 oz) package of Neufchatel cheese
5 lbs potatoes, peeled and quartered
Makes 12 servings. Approximate nutrients per serving: 200 calories, 7 grams protein, 6 grams fat, 33 grams carbohydrate, 3 grams fiber, 206 milligrams sodium, 73 milligrams calcium.
Slow Cooker Mashed Potatoes
1 teaspoon onion powder
¼ cup liquid egg substitute
¼ teaspoon white pepper
½ - 1 cup 1% milk (optional)
Cook potatoes in a large pot of boiling water until tender, about 20 minutes. Drain well and pour into large bowl. Mash the potatoes until there are no lumps. Preheat slow cooker to low heat.
To the mashed potatoes, add low-fat cream cheese, reduced fat sour cream, onion powder, salt, garlic powder, pepper and egg substitute. Stir to mix, then place slow cooker.
Cover and cook on low heat for 3 hours. Stir once or twice for more even heating, and to check that the potatoes aren’t getting scorched on the sides. Turn slow cooker to warm to hold while serving the meal.
Once all ingredients are combined, cool 20 minutes, then cover and refrigerate for up to two days if not eating right away. Take potatoes out of refrigerator 3 1⁄2 hours before serving. If potatoes are a little thick after refrigeration, add 1⁄2 -1 cup 1% milk and stir well. Place potatoes in slow cooker that has been preheated on low. Cover and cook on low for 3 hours. Stir once or twice for more even heating, and to check that the potatoes aren’t getting scorched on the sides. Turn slow cooker to warm to hold while serving the meal.
*Cooking potatoes ahead of time
2 large eggs, beaten
In a separate bowl, whisk together the beaten eggs, oil, vanilla, milk and yogurt. Gradually add to the cocoa mixture, stirring until incorporated. Batter will be thick.
In a medium bowl, combine flour, cocoa powder, sugar, baking powder and salt.
Preheat oven to 300°F. Prepare 8” by 8” square baking dish by coating with nonstick cooking spray.
¼ teaspoon baking powder
¾ cup granulated sugar
¾ cup unsweetened cocoa powder
1 cup whole wheat flour
1 teaspoon vanilla extract
¼ cup 1% milk
Spread into the prepared pan, place in preheated oven and bake for 25–27 minutes for fudgy brownies. Do not overbake as the brownies will become dry and crumbly.
2 tablespoons vegetable oil
¼ cup plain, nonfat Greek yogurt
Remove from the oven and place on a wire rack to cool. Wait until brownies have cooled completely before cutting into squares.
1 cup chopped yellow onion
4 garlic cloves pressed or minced
In a large pot or Dutch oven, add the olive oil, and heat over medium heat. Add the chopped onion and carrots, stirring often until the onion has softened and is translucent.
2 teaspoons ground cumin
1 cup peeled and chopped carrots
1, 28-ounce can diced tomatoes
4 cups low-sodium vegetable broth
3 Tablespoons olive oil
1 cup brown or green lentils
2 cups water
1 teaspoon curry powder
Pinch of red pepper flakes
1 teaspoon lemon juice
1/8 teaspoon fresh ground pepper
Makes about 8 servings. Approximate nutrients per 1-cup serving: 172 calories, 8 grams protein, 6 grams fat, 22 grams carbohydrate, 9 grams fiber, 530 milligrams sodium. Inspired by a recipe from Cookie and Kate.
Add the garlic, cumin and curry powder. Cook stirring constantly, about 30 seconds. Add the drained, diced tomatoes, and cook for about 3 minutes, stirring often. Add in the lentils, pour in the water and broth, and stir well to combin. Add salt, red pepper flakes, and pepper. Raise the heat and bring the mixture to a boil, then reduce heat to a gentle simmer and partially cover the pot.
Cook for 30 minutes or until the lentils are tender, but still hold their shape.
Transfer 2 cups of soup to a blender. Place top on the blender, partially vented, and cover with a small towel to prevent being burned from steam. Gently blend until smooth, then return to the pot. Stir the purred soup into the other ingredients, and remove the pot from the burner. Add lemon juice, stir, and season to taste if needed.
2 teaspoons olive oil
2 teaspoons balsamic or white wine vinegar
Add dressing to the fruit and toss to coat. If using frozen fruit toss very gently to avoid breaking them up too much.
In a small, covered jar shake the vinegar or juice with the olive oil to mix.
In a large bowl combine all fruit salad ingredients
1 cup fresh or frozen mixed berries
1 cup fresh or frozen strawberries
1 cup whole fresh Grapes
2 peeled oranges
2 tablespoons fresh mint
Garnish with the fresh herbs.
Makes about 6 servings. Approximate nutrients per serving: 60 calories, <1 gram of protein, <1 gram of fat, 10 grams carbohydrate, 2 grams fiber, <1 mg sodium. Recipes inspired by American Heart Association www.recipes.heart.org
