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Black Bean Dip

It only takes 5 easy ingredients to make this simple, flavorful dip. Makes: 1 ½ cups Ingredients: 1 (16 ounce) can black beans, rinsed and drained ½ cup medium thick and chunky salsa, divided 1 clove garlic ½ teaspoon ground cumin ½ cup shredded carrot Preparation: In a food processor or blender, combine beans, ¼…
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Pumpkin Smoothie

This pumpkin smoothie recipe is the perfect way to use up leftover canned or puréed pumpkin. Servings: 2 Total time: 5 minutes Ingredients: 1 banana 1 Safest Choice™ pasteurized egg(s)* ½ c low fat yogurt (Greek yogurt works well, also) ¼ c canned pumpkin 1 Tbsp peanut butter (natural peanut butter preferred)** ⅓ c skim…
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Roast Beef with Horseradish-Mustard Sauce

A dry rub of coriander, pepper, salt, and garlic encrusts this lean roast, which tastes great alone or with the accompanying sauce. Makes: 12 servings Roast Beef: 2 tablespoons ground coriander seeds 1 tablespoon cracked black pepper 2 teaspoons kosher salt 5 garlic cloves, crushed 1 (3-pound) sirloin tip roast, trimmed of fat Vegetable oil…
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"Mock" Garlic Mashed Potatoes

A fun and tasty way to serve cauliflower. Makes: 4 servings Prep Time: 20 min Ingredients: 1 medium head cauliflower 1 tablespoon cream cheese, softened (may substitute Neufchatel) 1/4 cup grated Parmesan 1/2 teaspoon minced garlic 1/8 teaspoon straight chicken base or bouillon (may substitute 1/2 teaspoon salt) 1/8 teaspoon freshly ground black pepper 1/2…
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Broccoli Peanut Stir-Fry

Peanuts add crunch to this delicious stir-fry dish and the broccoli and kale add a source of “non-dairy” calcium to your meal. Serves: 4 Ingredients: 2 cups cooked brown rice 2 teaspoons oil (peanut or canola oil work well) 1 cup sliced green onion 1 cup carrots, sliced or chopped 2 cups chopped kale, prewashed…
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Spinach with Roasted Garlic

Spinach is rich in folate and vitamins A, C, and K. This simple recipe also packs in a good dose of garlic; a report from the American Institute for Cancer Research states that garlic shows much promise in providing possible protection against colorectal cancer. Makes: 4 servings Ingredients: 2 tsp. extra-virgin olive oil, divided 3-5…
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Crab Salad with White Beans and Gourmet Greens

A quick and colorful warm-weather salad Preparation time: 10 minutes Chilling time: 20 minutes Makes: 6 servings (serving size ⅔ cup salad and 1 cup greens) Ingredients: ⅓ cup chopped yellow bell pepper ⅓ cup chopped red onion ¼ cup chopped celery 2 Tablespoons white wine vinegar 1 Tablespoon fresh lemon juice 1 Tablespoon olive…
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Southwestern Chicken and Vegetable Wraps

This delicious wrap incorporates many important foods groups – whole grain, vegetables, low-fat dairy, lean protein, and legumes. To round out the meal, compliment with sliced mango, pineapple, or other fruits. Serves: 5 Ingredients: 1 pound chicken breast, skinless and trimmed 1 cup salsa (divided) 1 teaspoon olive oil ½ cup chopped onion ½ cup…
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Lemony Honey Glazed Roasted Chicken

This chicken has the perfect balance of spicy sweetness and tang. A delicious, flavorful addition to your dinner table and made with only 5 ingredients. Makes: 6 servings Ingredients: 1 ½ cup fresh lemon juice 1 (3 ½ – 4 lbs.) whole roasting chicken 1 Tbsp. dried Italian herbs (or 1/2 Tbsp. dried oregano and…
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White Bean Ragout with Greens

This tasty dish is packed with fiber, plant-based protein, and phytonutrients Makes: 4 servings Ingredients: 2 containers (11oz) of Earthbound Farm Organic Power Greens * 2 Tbsp olive oil (try extra virgin for added phytonutrients) 3 large cloves garlic, finely minced 1 tsp dried thyme 1 tsp ground cumin ¼ tsp red pepper flakes (or…
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Falafel with Avocado Spread

  • Charlottesville
  • Midlothian
  • Short Pump
This Middle Eastern style sandwich has a Latin spin on it. Garnish with leafy greens and sliced red onion. Makes: 4 stuffed pita halves Ingredients: Patties: 1 (15-ounce) can pinto beans, rinsed and drained ½ cup (2 ounces) shredded Monterey Jack cheese (reduced-fat, optional) ¼ cup finely crushed baked tortilla chips (about ¾ ounce) 2…
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A Healthier Egg Nog

This is an easy recipe you could make at home and save about 20 grams of fat compared to the full-fat store-bought version. Ingredients: ½ cup Egg substitute 13 oz Non-fat sweetened condensed milk (skim) ¾ cup Skim milk 1 teaspoon Vanilla extract 1 teaspoon Rum extract Nutmeg, ground Instructions: Whip egg substitute and add…
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Pumpkin Soup

  • Charlottesville
  • Midlothian
  • Short Pump
  • West Chester
Pumpkin and sweet potato add plenty of healthy color to this curry-spiced, cold weather soup. Makes: 6 servings (1 cup each) 1 Tablespoon butter or margarine 1 cup chopped onion 3 Tablespoons all-purpose flour ½ teaspoon curry powder ¼ teaspoon ground cumin ¼ teaspoon ground nutmeg 2 garlic cloves, crushed 1 cup (½-inch) cubed, peeled…
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Broccoli Peanut Stir-Fry

  • Charlottesville
  • Midlothian
  • Short Pump
  • West Chester
Peanuts add crunch to this delicious stir-fry dish and the broccoli and kale add a source of “non-dairy” calcium to your meal. Serves: 4 Ingredients: 2 cups cooked brown rice 2 teaspoons oil (peanut or canola oil work well) 1 cup sliced green onion 1 cup carrots, sliced or chopped 2 cups chopped kale, prewashed…
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Fruit Salad with Cranberry Poppy Seed Dressing

  • Charlottesville
  • Midlothian
  • Short Pump
  • West Chester
The dressing on this salad, including fresh ginger and citrus, elevates the flavor of each fruit without hiding it. Makes: 6 servings Ingredients: ¾ cup 100% cranberry juice 1 teaspoon cornstarch 1 tablespoon sugar 1 teaspoon grated, peeled gingerroot ½ teaspoon grated orange zest (optional) ½ teaspoon poppy seeds 2 cups cubed watermelon 1 cup…
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No Chop Chili

  • Charlottesville
  • Midlothian
  • West Chester
As we get ready to say goodbye to cooler temperatures, here’s one last cold-weather dish. Just like it sounds, this recipe has no ingredients to chop; perfect for a weekday dinner. Serves: 6 Ingredients: 1 pound 92% lean ground beef or 96% lean ground round 1 (15.25- ounce) can whole kernel corn, drained 1 (15.5-…
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