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Broccoli Salad

The crunch of fresh broccoli and nuts mixed with sweet chewy raisins in a creamy, tangy dressing make this simple salad a winner for adults and kids alike. Using nonfat Greek yogurt in place of half the mayonnaise increases the protein and keeps fat in check. Ingredients 2½ cups chopped raw broccoli ¼ cup nonfat Greek yogurt ¼ cup light mayonnaise 1 tablespoon rice vinegar 1 to 2 teaspoons sugar 2 tablespoons raisins or dried currants or cranberries 2 tablespoons chopped nuts (cashews, pecans, almonds) Directions Before you begin: Wash your hands. Wash and chop the broccoli and set aside. In a medium bowl, combine yogurt, mayonnaise, vinegar, sugar, raisins ....
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Simple Quinoa with Spinach, Tomatoes and Walnuts

Our favorite whole grain is quinoa because it's a complete protein (contains lysine, an amino acid missing in most grains), and is a good source of riboflavin, vitamin E, iron, magnesium, potassium, zinc, copper and fiber (which we all don't get enough of!). Quinoa is so fun and versatile to cook with as you creatively mix and match seasonal vegetables and taste preferences with this nutrient-packed base that the whole family will enjoy. Move over rice, we're all about quinoa — try it, you'll love it! Serve this yummy recipe warm or cold. Ingredients 1 cup quinoa 2 tablespoons extra virgin olive oil 1 garlic clove, minced 2 cups water (or use low sodium vegetable or chicken broth) ....
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Risotto with Peas, Prosciutto and Sun-Dried Tomatoes

Risotto, a classic rice dish of northern Italy, takes its place on the menu as a creamy appetizer, a satisfying entree or a savory side for meat, poultry or seafood. Made with a short-grain rice that's simmered and stirred to gradually absorb its flavorful liquid, risotto can be economical, nourishing and easy to make. With green peas, prosciutto and sun-dried tomatoes, this version is typically Venetian. Tip: Feel free to substitute or add other spring-fresh vegetables, mushrooms, shrimp or shellfish, shredded chicken, and/or other types of cheese. Ingredients 4 cups low-sodium chicken broth 2 tablespoons olive oil or butter 1 leek, white part only, well rinsed, finely chopped 1 cup ....
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Whole Wheat Date Bars

Ingredients Dough: 3 cups whole-wheat flour ¼ cup semolina ½ teaspoon baking soda 1 teaspoon baking powder 2 tablespoon ground fennel 2 tablespoon ground anise 1 tablespoon anise seeds 1 egg 1 teaspoon vanilla extract ½ cup olive oil 2 tablespoon rose water 1 cup 1% milk, at room temperature Date Filling: 1 ½ package pressed dates* 1 teaspoon ground cinnamon 1 tablespoon olive oil Directions Before you begin: Wash your hands. To make the dough, mix all dry ingredients (up to the anise seeds) in a medium size bowl. Add the egg and the vanilla and incorporate. You might want to use your fingertips to do that. Add the oil and rose water and ....
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Colcannon

Happy St. Patrick's Day! Colcannon, a classic Irish dish, combines ever popular mashed potatoes with kale or cabbage, and is a terrific complement for corned beef, roasted chicken, lamb or ham. Tip: Either choice — kale or cabbage — is traditional, but kale makes this dish greener and more nutrient-rich. Ingredients 2 pounds baking (russet) potatoes, peeled, cut in 3-inch chunks* 2 medium parsnips or carrots, peeled, cut in 2-inch chunks* 2 tablespoons unsalted butter or soft margarine, softened ¼ cup low-fat milk ½ teaspoon mace ½ teaspoon salt ¼ teaspoon pepper 2 cups chopped fresh kale ⅓ cup chopped green onion Directions Before you begin: Wash ....
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Fresh Dates Stuffed with Rosemary Mascarpone and Walnuts

Dates — a very sweet fruit that's high in potassium and fiber have a 5,000-year history in the Middle East and parts of the Mediterranean. Often mixed into sweet-savory main dishes and desserts, dates are traditionally eaten as the first food when breaking the fast during Ramadan. Stuffed with nuts, soft cheese and dried fruit, dates provide a sweet complement to savory dishes andthey're a fast, elegant, seemingly "decadent" option with sweet desserts. Ingredients 4 ounces mascarpone cheese 2 tablespoons finely-snipped fresh rosemary ¾ pound (about 24) pitted fresh Medjool dates ½ cup (about 1½ ounces) coarsely-chopped walnuts Fresh rosemary, for garnish ....
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Savory Penne with Lentils and Kale

Pasta meals can be low in protein and fiber, but adding lentils fixes that problem! Ingredients ½ cup brown lentils 1 tablespoon (15 milliliters) light olive oil ½ cup onion, chopped 1 teaspoon garlic, minced 2 cups dry whole-wheat penne pasta 1½ cups (360 milliliters) canned crushed tomatoes ¼ teaspoon salt ⅛ teaspoon black pepper ½ teaspoon dried oregano ½ teaspoon dried basil 1 cup frozen kale, chopped ¼ cup walnuts, chopped 2 tablespoons fresh parsley, for garnish Instructions Rinse lentils in a fine mesh strainer and remove any debris. Heat olive oil in a large nonstick skillet over medium heat for 1 minute. Add ....
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Spicy Indian Salmon

For a spicy salmon with a flavorful twist, try it with a blend of Indian spices. Grill or bake for a quick dish. If desired, marinate the salmon overnight in the refrigerator. Ingredients Vegetable oil cooking spray 1 pound skinless salmon (if using salmon with skin, choose a piece that is 1⅓ pounds) 1 tablespoon canola oil 2 cloves garlic, minced 1 teaspoon finely grated fresh ginger ½ teaspoon salt ¼ teaspoon turmeric ½ teaspoon ground cumin ½ teaspoon black pepper ½ teaspoon cayenne pepper, optional ½ teaspoon garam masala 1 tablespoon fresh lime juice Directions Before you begin: Wash your hands. Coat a baking dish with the ....
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Baked Apples with Cinnamon-Oat Topping Recipe

Ingredients 2 medium sweet red apples (such as Gala or Braeburn) 3 tablespoons finely chopped pecans (or substitute walnuts) 2 tablespoons uncooked quick-cooking oats 2 tablespoons packed dark brown sugar 1 tablespoon chopped dried cranberries 1 tablespoon cold butter, finely chopped ¼ teaspoon ground cinnamon ⅛ teaspoon salt ½ cup 100% apple juice Directions Before you begin: Wash your hands. Preheat oven to 350°F (176°C). Cut each apple in half horizontally. Use a melon baller or spoon to remove the core from each half, creating a rounded hole. Combine nuts, oats, brown sugar, cranberries, butter, cinnamon and salt. Use your fingers or a fork to ....
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Roasted Beet Hummus

Add roasted beets to hummus for a bright and colorful dip that will entice kids and adults alike to eat their veggies. Serve with baby carrots, cucumber slices, radishes or whole-wheat pita bread for dipping. Ingredients 15-ounce can chickpeas, drained and rinsed ½ cup peeled and chopped roasted beets* ¼ cup extra-virgin olive oil 2 tablespoons lemon juice ¼ teaspoon salt ¼ teaspoon pepper Directions Before you begin: Wash your hands. Combine chickpeas, beets, olive oil, lemon juice, salt and pepper in a food processor. Cover and process until smooth, scraping down sides as needed. *How to Roast Beets: Preheat oven to 400°F (204°C). ....
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Broccoli Salad

Simple Quinoa with Spinach, Tomatoes and Walnuts

Risotto with Peas, Prosciutto and Sun-Dried Tomatoes

Whole Wheat Date Bars

Colcannon

Fresh Dates Stuffed with Rosemary Mascarpone and Walnuts

Savory Penne with Lentils and Kale

Spicy Indian Salmon

Baked Apples with Cinnamon-Oat Topping Recipe

Roasted Beet Hummus

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