Strawberry-Kiwi Eye Opener
Ingredients
- 4 cups of low-fat yogurt (can substitute with "silk" non-dairy yogurt)
- 2 cups of sliced strawberries
- 1 cup of low-fat granola
- 1 cup of sliced kiwi
How to prepare:
Divide yogurt among 4 bowls. Top each with 1/2 cup sliced strawberries.
Sprinkle with 1/4 cup of granola.
Top with 1/4 cup of slice kiwi. Servings: 4. Provides 1.5 fruit servings
per person.
Sunshine Salads
Ingredients
- 5 cups of spinach leaves (packed), washed & dried
- 1/2 cup red pepper, sliced
- 2 oranges, peeled & chopped into bite size pieces
- 1/2 red onion, sliced thin
- 1 whole cucumber, sliced
- 1/3 cup "lite" vinaigrette dressing (the kind with no canola oil)
How to prepare:
Toss all ingredients together in a large bowl. Add dressing and toss
again. Serve immediatley. Servings:5. Provides 2 servings of vegetable
per serving.
Spaghetti with a secret
Ingredients
12 oz. dry spaghetti
1 cup of steamed broccoli
1 cup of steamed carrots
4 cups of your favorite low sodium spaghetti sauce
6T grated parmesan cheese
How to prepare:
Cook spaghetti according to package directions, drain, rinse with cold
water, and set aside. Whiz the steamed vegetables, with the spaghetti
sauce in a blender until they are no longer present. Heat the sauce.
Toss spaghetti together with the sauce and heat through. Servings:6.
Provides 1 vegetable serving per person.
Tofu Dill Dip
Ingredients
- 1 cucumber, peeled
- 1 lb. tofu
- 1 teaspoon dill weed
- 2 tablespoons lemon juice
- 1/4 cup of fresh parsley or 1 tablespoon of dried parsley
- 1/2 teaspoon garlic powder
- salt to taste
How to prepare:
Place all the ingredients into a food processor or blender and blend
untin creamy. Serve with raw vegetables and cracker. Servings: 5.
Quick Sloppy Joes
Ingredients
- 1 small onion, chopped
- 2 teaspoons oil (other that canola oil)
- two 8oz. packages tempeh, grated
- 2 teaspoons chili powder
- 1.2 teaspoons garlic powder
- 1/4 teaspoon of salt
- 6oz. can tomato paste
- 2 cups of water
How to prepare:
Saute onion in oil in a large frying pan over medium heat for 2 minutes.
Add tempeh and stir-fry 5 minutes longer. Reduce heat, add remaining
ingredients, and simmer 5 mintes. Serve warm. Servigs: 5.