footDrHorsley: Quick Recipes

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Quick Recipes [ view printer-friendly format ]	Thursday, August 28, 2008

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Quick Recipes

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.