Boneless Buffalo Wings
Spicy Blue Cheese Dip
- 2/3 cup reduced-fat sour cream
- 2/3 cup crumbled blue cheese
- 1 tablespoon distilled white vinegar
- 1/4 teaspoon cayenne pepper
Wings & Vegetables
- 3 tablespoons nonfat buttermilk
- 3 tablespoons hot sauce, such as Frank’s RedHot, divided
- 3 tablespoons distilled white vinegar, divided
- 2 pounds chicken tenders
- 6 tablespoons whole-wheat flour
- 6 tablespoons cornmeal
- 1/2 teaspoon cayenne pepper
- 2 tablespoons canola oil, divided
- 2 cups carrot sticks
- 2 cups celery sticks
Southwestern Layered Bean Dip
- 1 16-ounce can nonfat refried beans, preferably “spicy”
- 1 15-ounce can black beans, rinsed
- 4 scallions, sliced
- 1/2 cup prepared salsa
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 cup pickled jalapeño slices, chopped
- 1 cup shredded Monterey Jack, or Cheddar cheese
- 1/2 cup reduced-fat sour cream
- 1 1/2 cups chopped romaine lettuce
- 1 medium tomato, chopped
- 1 medium avocado, chopped
- 1/4 cup canned sliced black olives, (optional)
- Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
- Serve with homemade tortilla chips or pita chips.
Baked Pumpkin Pasta
- 12 ounces uncooked penne pasta
- 2 tsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, finely chopped
- 2 small zucchini, halved lengthwise, then sliced
- 1/2 tsp dried thyme
- 1 tsp dried sage
- 1 15 ounce can pure pumpkin
- 1 cup part skim ricotta cheese
- 1/2 cup water reserved from pasta pot
- 1/2 cup shredded parmesan cheese
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Kale Green Smoothie Recipe
- 2 cups water
- 2 bananas
- 1 cup fresh/frozen blueberries
- 2 tbsp hemp seeds
- 2 tbsp dulse flakes
- 1 bunch of kale, remove thicker part of the stem
- 2 cups fresh/frozen strawberries
- 2 tbsp raw honey, if needed for sweetness
Blend ingredients 1-6 until smooth, then add ingredients 7-8 and blend. Enjoy!
Raw Sun-Dried Tomato Marinara Sauce
Makes about 2 servings
1 ½ cups cherry tomatoes, halved (use heirloom tomatoes for a multi-colored effect)
½ cup packed su-dried tomatoes(soaked if not already soft)
1/3 cup basil leaves
3 tablespoons extra-virgin olive oil, plus more for serving
1 teaspoon driedogregano½ teaspoon sea salt, plus more for serving
¼ teaspoon freshly ground black pepper
1 medium zucchini, for serving
1 medium yellow summer squash, for serving
Combine cherry tomatoes, sun-dried tomatoes, basil, olive oil, oregano, salt, and pepper in a food processor. Puree until desired level of consistency is reached (may be smooth or chunky). Set aside.
To make zucchini “pasta” strands, you have a few options: You can use a commercial “Spiralizer” to make thin, spaghetti-like strands from the zucchini and squash. You may also use a vegetable peeler to shave vegetables into thin ribbons or strands (see photo below). Also, you may use a mandoline to shave very thin slices of the vegetables.
To assemble: Toss shaved zucchini with a few drizzles of olive oil and a pinch of salt in a medium bowl. Arrange on two serving plates. Top with a large dollop of prepared sauce. Serve immediately.
Leftover raw sauce is incredible used as pizza sauce! Use it in on either a raw or traditional baked pizza for delicious results with a very bold tomato-basil flare
Pina Colada Fruit Salad
- 1-1/2 cups green grapes
- 1-1/2 cups seedless red grapes
- 1-1/2 cups fresh blueberries
- 1-1/2 cups halved fresh strawberries
- 1 can (8 ounces) pineapple chunks, drained
- 1/2 cup fresh raspberries
- 1 can (10 ounces) frozen non-alcoholic pina colada mix, thawed
- 1/2 cup sugar
- 1/2 cup pineapple-orange juice
- 1/8 teaspoon almond extract
- 1/8 teaspoon coconut extract
- In a serving bowl, combine the first six ingredients. In a small bowl, whisk the pina colada mix, sugar, juice and extracts until sugar is dissolved. Pour over fruit; toss to coat. Chill until serving. Yield: 9 servings.
Inside Out Cabbage Rolls
- 1 pound ground Turkey
- 1 large organic onion, chopped
- 1 large organic green pepper, chopped
- 1 small organic head cabbage, chopped
- 1 can (10 ounces) diced tomatoes and green chilies
- 1 cup reduced-sodium beef broth
- 1 can (8 ounces) pizza sauce
- 1 cup cooked brown rice
- 1/2 cup shredded reduced-fat cheddar cheese
- In a Dutch oven, cook the turkey, onion and green pepper over medium heat until meat is no longer pink; drain.
- Stir in the cabbage, tomatoes, broth and pizza sauce. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until cabbage is tender, stirring occasionally.
- Stir in rice; heat through. Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted.
Apple and Goat Cheese Salad
- 6 cups torn mixed salad greens
- 2 medium apples, chopped
- 1/2 cup raisins
- 1/2 cup green grapes, halved
- 2 tablespoons olive oil
- 4-1/2 teaspoons balsamic vinegar
- 1 tablespoon honey
- 1-1/2 teaspoons lemon juice
- 1 garlic clove, minced
- 3 tablespoons chopped walnuts, toasted
- 2 tablespoons crumbled goat cheese
- In a large bowl, combine the greens, apples, raisins and grapes. In a small bowl, whisk the oil, vinegar, honey, lemon juice and garlic. Pour over salad and toss to coat. Sprinkle with walnuts and goat cheese. Yield: 8 servings.
Watermelon Salad (6 servings) Prep Time: 30 min, Ready in: 30 Min
- 3/4 cup halved, thinly sliced red onion ( can substitute with sweet onion)
- 1 tablespoon fresh lime juice
- 1 1/2 quarts seeded, cubed watermelon
- 3/4 cup crumbled feta cheese
- 1/2 cup pitted black olive halves (optional)
- 1 cup chopped fresh mint
- 2 tablespoons olive oil
- Place the onion slices in a small bowl with the lime juice. The acid of the lime will mellow the flavor of the raw onion. Let stand for 10 minutes.
- In a large bowl, combine the watermelon cubes, feta cheese, black olives, onions with the lime juice, and mint. Drizzle olive oil over it all, and toss to blend. Dig in and be prepared for a pleasant surprise!
Turkey Rice and Walnut Salad
- 2 c cooked turkey breast
- 3 c long grain and wild rice
- ½ c sliced celery
- ¼ c pineapple chunks drained
- ¼ c mandarin oranges drained
- ¼ c green onions sliced
- ¼ c walnuts chopped
- ¼ c white grapes cut in half
- 6 c Romaine lettuce leaves torn
- ½ c. light mayonnaise
- ½ c greek yogurt
- 1 tsp. lemon peel
- ½ tsp.. curry powder
- Whisk the yogurt, mayonnaise, lemon rind and curry powder.
- In a large bowl combine the salad ingredients, except the lettuce.
- Gently combine the dressing and salad mixture. Cover and refrigerate. When serving On a chilled plate, spoon 1 cup of salad on 1 cup of lettuce. 6 Servings
Low Fat Black Bean & Corn Salad
- 2 cups canned black beans, drained and rinsed
- 2 cups crisp canned corn, drained
- 1/3 cup chopped red onion
- 1/4 cup chopped fresh cilantro
- 3 tablespoons lime juice
- 1 teaspoon olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/8 teaspoon ground red pepper
Directions: 8 servings
- Mix all ingredients and refrigerate overnight
Prep: 1:15 min
- 1 tbsp. olive oil
- 1 med.organic onion chopped ½ c.
- 1 med organic bell pepper chopped
- 2 c. chopped fresh organic mushrooms
- 1 c. fresh organic corn cut from cob
- 1 c. uncooked med. pearled barley
- ¼ c. dry white wine or chicken broth
- 2 c. vegetable stock or chicken broth
- 3 c. water
- 1/1/2 c. grape tomatoes, cut in half
- 2/3 c. shredded Parmesan cheese
- 3 tbsp. chopped fresh basil leaves
- ½ tsp. fresh ground pepper
In a 4 qt. Dutch oven, heat oil over med. heat. Cook onion, bell pepper, mushrooms and corn in oil about 5 minutes. Stir until onion is crisp-tender. Add barley, stirring about 1 minute to coat.
Stir in wine and ½ c. of vegetable stock. Cook 5 minutes, stir frequently, until liquid is almost absorbed. Repeat with remaining stock and 3 cups water, adding 1/2 to 3/4 cups of stock or water at a time and stirring frequently, until absorbed.
Stir in tomatoes, 1/3 cup of cheese, the basil and pepper. Cook until thoroughly heated. Sprinkle with remaining 1/3 cup of cheese
Artichoke & Parmesan Frittata
Active Time: 20 minutes
Total Time: 20 minutes
- 3 large eggs
- 2 large egg whites
- 1/2 cup freshly grated Parmesan cheese, divided
- 1 tablespoon finely chopped fresh parsley
- 1/4 teaspoon salt
- Freshly ground pepper to taste
- 2 teaspoons extra-virgin olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 2 cups chopped frozen artichoke hearts, thawed, or canned, rinsed
- Position oven rack in upper third of oven; preheat broiler.
- Lightly beat eggs and egg whites together in a bowl. Stir in 1/4 cup Parmesan, parsley, salt and pepper; set aside.
- Heat oil in a large broiler-safe nonstick skillet (see Tip) over medium heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add garlic and continue cooking until fragrant, about 1 minute. Add artichoke hearts and cook, stirring, until heated through, 3 to 4 minutes.
- Spread artichoke mixture evenly over bottom of skillet. Pour the reserved egg mixture into skillet and tilt to distribute it evenly. Reduce heat to medium-low and cook, undisturbed, until eggs are set on the bottom but the top is still runny, 3 to 5 minutes.
- Sprinkle remaining 1/4 cup Parmesan over frittata. Place the pan under the broiler. Broil until the top is set and turning golden brown, about 2 minutes. Loosen the frittata and slide it onto a serving platter. Serve immediately.
Tips & Notes
- Tip: Conventional nonstick cookware should not be used over high heat or under the broiler because the nonstick coating may break down and release potentially toxic fumes. There are several choices of nonstick cookware—marketed under names like “green cookware” or “eco-friendly cookware”—that are made with a high-heat-safe nonstick coating. When cooking under a broiler or over high heat, be sure your pan is rated for high temperatures. A cast-iron skillet is a good alternative to nonstick skillets.
Smoothie for Radient Skin
1 1/2 cups water
1 head organic romaine lettuce, chopped (about 6 cups)
2 stalks organic celery (about 1 1/2 cups)
7 cups of chopped spinach
1 organic apple or pear, cored and chopped
1 organic banana
2 tbsp of fresh lemon juice
For added vitamins and minerals add 1 tbsp of Life Source Powder
Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smooth. Gradually moving to higher speeds, add the celery and pear. Add the banana, lemon juice and life source ( optional) last.
Strawberry and Spinach Salad
- 2 bunches organic spinach, rinsed and torn into bite-size pieces
- 4 cups sliced organic strawberries
- 1/2 cup vegetable oil
- 1/4 cup white wine vinegar
- 1/2 cup organic honey
- 1/4 teaspoon paprika
- 2 tablespoons sesame seeds
- 1 tablespoon poppy seeds
- In a large bowl, toss together the spinach and strawberries.
- In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.
- 1 lb. organic Asparagus
- 2 Tbs. Butter
- 2 Tbs. Almonds, sliced
- 1 tsp
- Lemon juice
- Salt and pepper to taste
Steam the asparagus to the desired crispness. Melt the butter in a small skillet. Add the almonds and cook for 3 minutes (stirring frequently). Remove from the heat and add the lemon juice. Season. with salt and pepper
Raisin Bran Muffins
1 c. Boiling Water
3 c. Raisin Brand
1/2 c. Shortening plus 1tsp
1½ c. Sugar
2 Eggs, Beaten
2 c. Buttermilk
2½ c. Whole Wheat or White Flour
2½tsp Baking Soda
Pour water over Raisin Bran and shortening. Mix in remaining ingredients in the order of list. Bake in well greased muffin tin at 400° for 20 minutes.
Can store in refrigerator for up to 6 weeks
Oven Baked Garlic Chicken
2/3 cup breadcrumbs
2/3 cup grated parmesan cheese
1/4 cup parsley
1/4 teaspoon sea salt
1/4 teaspoon pepper
2 tablespoons Olive Oil
3 cloves of garlic, minced
3 lbs Free Range Chicken
Pre-Heat oven to350°. In shallow bowl, blend together bread crumbs, parmesan, parsley, salt, and pepper. In small saucepan, heat Olive Oil and garlic over very low heat until garlic is tender. Remove from heat. Brush chicken with Olive Oil and Garlic, then roll in bread crumb mixture to coat. Place chicken on a large foil lined baking sheet. Mix together remaining crumb mixture and butter and sprinkle over chicken. Bake for 1 hour.
Baby Spinach Omelet
Baby Spinach leaves: 1 cup
Parmesan cheese: 1.5 tsp, grated
Vegetable oil: 1/2 tbsp
Onion Powder: 1/2 tsp
Nutmeg: 1/8 tsp
Salt and pepper
1. Beat the eggs in a bowl. Add baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt and pepper.
2. Pour the mixture into a heated skillet with some oil. Cook for 2 to 3 minutes. Turn it over using a spatula and cook for 2 to 3 more minutes.
Active Time: 30 minutes
Total Time: 1 hour 10 minutes (plus 1 hour cooling time)
Carrots give carrot cake a health-halo effect—people think it’s health food, but it’s usually very high in fat and calories. This version has about 40 percent less calories and 50 percent less fat than most. This recipe calls for less oil in the batter. We skip the butter in the frosting (don’t worry, it’s still light and smooth). To ensure the cake is moist, add nonfat buttermilk and crushed pineapple.
- 1 20-ounce can crushed pineapple
- 2 cups whole-wheat pastry flour, (see Ingredient Note)
- 2 teaspoons baking soda
- 1/2 teaspoon salt
- 2 teaspoons ground cinnamon
- 3 large eggs
- 1 1/2 cups granulated sugar
- 3/4 cup nonfat buttermilk, (see Tip)
- 1/2 cup canola oil
- 1 teaspoon vanilla extract
- 2 cups grated carrots, (4-6 medium)
- 1/4 cup unsweetened flaked coconut
- 1/2 cup chopped walnuts, toasted (see Tip)
- 12 ounces reduced-fat cream cheese, (Neufchâtel), softened
- 1/2 cup confectioners’ sugar, sifted
- 1 1/2 teaspoons vanilla extract
- To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
- Drain pineapple in a sieve set over a bowl, pressing on the solids. Reserve the drained pineapple and 1/4 cup of the juice.
- Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and the 1/4 cup pineapple juice in a large bowl until blended. Stir in pineapple, carrots and 1/4 cup coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
- Bake the cake until the top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
- To prepare frosting and finish cake: Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with toasted coconut.
Spring Vegetable and Quinoa Pilaf
yield: Makes 4 servings
- 1 3/4 cups low-salt chicken broth
- 1/2 teaspoon coarse sea salt plus additional for seasoning
- 1 cup quinoa, rinsed and drained 3 times
- 6 baby golden beets, peeled, cut into 1/3-inch cubes
- 3 tablespoons olive oil
- 2 garlic cloves, minced
- 1 cup 1/2-inch pieces orange bell peppers
- 1 cup 1/2-inch pieces red bell peppers
- 1/2 pound asparagus, trimmed, cut on diagonal into 3/4-inch pieces
- 1 cup 1/2-inch pieces trimmed baby zucchini (about 6 ounces)
- Freshly ground black pepper
- 4 green onions, thinly sliced
- 1 tablespoon chopped fresh Italian parsley
Meanwhile, bring 1 1/4 cups water to boil in large nonstick skillet over medium heat. Add beets. Cover and cook until beets are tender, about 8 minutes. Uncover; cook until any water in skillet evaporates. Increase heat to medium-high. Add olive oil and garlic; sauté 30 seconds. Add all bell peppers, asparagus, and zucchini. Sprinkle with sea salt and black pepper. Sauté until just tender, about 8 minutes. Add cooked quinoa, green onions, and parsley to vegetables in skillet; toss to combine. Season with sea salt and pepper.
Avocado-Chicken Salad with Melons and Honey Mustard Dressing
From The Rotisserie Chicken Cookbook by Michelle Ann Anderson
Makes 6-8 servings
3 tablespoons honey
3 tablespoons prepared Dijon-style mustard
2 tablespoons champagne vinegar (or white wine vinegar)
2 teaspoons lemon zest
½ teaspoon garlic powder
½ teaspoon ground white pepper
1 tablespoon poppy seeds
2 cups diced rotisserie chicken
1 cup diced cantaloupe
1 cup diced honeydew melon
1 large avocado, diced
1 cup seedless red grapes
8 cups torn butter lettuce
½ cup cashews, coarsely chopped
1. Whisk together the honey, mustard, vinegar, lemon zest, garlic powder, pepper and poppy seeds in a medium non-reactive bowl
2. Mix together the chicken, melons, avocado, and grapes into the bowl with the salad dressing. Cover and refrigerate for an hour, or until completely chilled.
3. Arrange lettuce on a large serving platter, mound with chicken salad. Sprinkle cashews over the top and serve.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
- · 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- · 1/2 cup carrot or diced red bell pepper
- · 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
- · 1 large clove garlic, minced
- · 5 cups reduced-sodium chicken broth
- · 1 1/2 teaspoons dried marjoram
- · 6 ounces baby spinach, coarsely chopped
- · 1 15-ounce can cannellini beans or great northern beans, rinsed
- · 1/4 cup grated Parmesan cheese
- · 1/3 cup lightly packed fresh basil leaves
- · Freshly ground pepper to taste
- · 3/4 cup plain or herbed multigrain croutons for garnish (optional)
- Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
- With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
- Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
- Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean
From EatingWell: September/October 2009
BAKED ZUCCHINI CHIPS Original Recipe Yield 4 servings
- 2 medium zucchini, cut into 1/4-inch slices
- 1/2 cup seasoned dry bread crumbs
- 1/8 teaspoon ground black pepper
- 2 tablespoons grated Parmesan cheese
- 2 egg whites
- Preheat the oven to 475 degrees F (245 degrees C).
- In one small bowl, stir together the bread crumbs, pepper and Parmesan cheese. Place the egg whites in a separate bowl. Dip zucchini slices into the egg whites, then coat the breadcrumb mixture. Place on a greased baking sheet
- Bake for 5 minutes in the preheated oven, then turn over and bake for another 5 to 10 minutes, until browned and crispy
Dr. Kevin Ross Emery
Kicking the Gift into Gear
AM Smoothie includes:
- Metaba Shake
- Life Source
- Fruit of Choice (frozen or fresh)
- Non-dairy milk source (ex: almond, soy, rice)
Shifting into afternoon delight
- Life Source
- Non-dairy ice cream (rice, soy, almond)
- Liquid Multiple Vitamin and Mineral
- 2 L-Tyrosine
- Aromatherapy: Cinnamon
- Homeopathic: Overly Active Children & Learning Formula 2 oz spray
- Herbal: Focus and Attention
- Children’s Focus/Memory
- 2 organic beets, peeled and grated
- 1/2 lg head of cabbage, shredded
- 3 organic carrots, peeled and grated 1 C of raisins
- 1 apple, diced
- 1/4 C lemon juice
- 1/4 C oil
- 1/4 C water
Mix all ingredients thoroughly. Better if made the night before and served cold.
Raw Cheesecake Filling
- 2 cups – RAW Cashews
- 1 cup – Purified Water
- 1 tbs – Pure Vanilla
- 6 tbs – RAW Agave –or- RAW Honey
- 2 tbs – Unrefined Coconut Oil
- 1 dash – Sea Salt
Soak Cashews for 4 hours. Drain off all water
Add ingredients to Blendtec – Run on “Sauces, Dips” Cycle, twice.
Pour over Crust.
Freeze for Minimum of 2 hours.
Remove from freezer for 10 minutes to thaw
- ½ cup – RAW Pecans
- ½ cup – RAW Walnuts
- ½ cup – Chia Seeds
- 2 tbs – Coconut Oil
- 2 tbs – RAW Agave –or- RAW Honey
- 4 dashes – Sea Salt
Add ingredients to Food Processor – Blend using high setting.
Use spatula to pull contents from the side and assist with mixing.
Pull contents from food processor and build dessert in a pyrex or pie pan.