Quick Recipes

Strawberry-Kiwi Eye Opener

Ingredients

  1. 4 cups of low-fat yogurt (can substitute with "silk" non-dairy yogurt)
  2. 2 cups of sliced strawberries
  3. 1 cup of low-fat granola
  4. 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

  1. 5 cups of spinach leaves (packed), washed & dried
  2. 1/2 cup red pepper, sliced
  3. 2 oranges, peeled & chopped into bite size pieces
  4. 1/2 red onion, sliced thin
  5. 1 whole cucumber, sliced
  6. 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. 1 cucumber, peeled
    2. 1 lb. tofu
    3. 1 teaspoon dill weed
    4. 2 tablespoons lemon juice
    5. 1/4 cup of fresh parsley or 1 tablespoon of dried parsley
    6. 1/2 teaspoon garlic powder
    7. 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. 1 small onion, chopped
    2. 2 teaspoons oil (other that canola oil)
    3. two 8oz. packages tempeh, grated
    4. 2 teaspoons chili powder
    5. 1.2 teaspoons garlic powder
    6. 1/4 teaspoon of salt
    7. 6oz. can tomato paste
    8. 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.