Stuffed Orange Peppers

Serves 6

Ingredients

6 orange bell peppers, tops and core removed
1 pound ground turkey
1/3 cup chopped onion
1 (14.5oz) can diced tomatoes
½ cup brown rice or other whole grain
½ cup water or stock
1 cup shredded cheese

Directions

Preheat oven to 350 degrees
Heat a large skillet over medium-high heat. Cook turkey and onion in skillet until browned and crumbly, about 5-7 minutes. Drain any grease off.
Stir tomatoes, grain, water/broth into turkey mixture, cover and simmer for a few minutes to soften the grain and absorb most of the liquid. Stir in the shredded cheese during the last few minutes.
Stuff each pepper with the mixture and place peppers in a baking dish and cover with aluminum foil
Bake until cheese is melted and heated through, 25-35 minutes

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Heart-Healthy Tuna & White Bean Salad

Makes 4 Servings

Ingredients
2 6-ounce cans of tuna, packed in water
1 15-ounce can navy beans, rinsed and drained
1-2 medium red bell peppers
1 cup cherry tomatoes, halved
2 Tablespoons balsamic vinegar
1 Tablespoon Dijon mustard
1 Tablespoon olive oil
10 basil leaves, thinly sliced
Salt and pepper to taste

Directions
Drain the tuna and place in a mixing bowl. Add the beans, tomatoes and season with salt and pepper. In a separate bowl, combine the vinegar, mustard and oil.
Whisk together and add to the tuna mixture and toss. Season with basil and toss again.

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Roasted Beet, Avocado and Citrus Salad

Serves 4-6 as a side

Ingredients

Dressing
2 Tbsp orange juice
1 tsp Dijon mustard
2 Tbsp honey
2 Tbsp apple cider vinegar
2 Tbsp extra virgin olive oil
Salt and pepper to taste

Salad
4 medium beets (multiple varieties if possible)
2 naval oranges
2 tangelos
2 cara cara oranges
2 blood oranges
2 avocados
1/3 cup crumbled feta or goat cheese
1/3 cup coarsely chopped pistachios
Optional: fresh basil

Directions
Start with the dressing and whisk all ingredients together in a bowl except the olive oil.
Slowly drizzle in olive oil while whisking. Pour dressing in mason jar or other container and keep in refrigerator until ready to use
Roast your beets. Preheat oven to 400 degrees. Rub olive oil on washed beets and wrap in foil and place on a pan. Roast for 40-60 minutes, depending on the size of the beets.
When done, you will be able to insert a sharp knife into the middle. Once roasted, peel and slice beets. Mix with a tablespoon of the dressing to keep them from sticking
together and refrigerate while you make the rest of the salad
Thinly slice the avocados and section the citrus into slices
On a large platter or serving bowl, layer with beets, citrus and avocado.
Top with cheese (if desired) and nuts. Add fresh chopped basil if desired and serve with the dressing. Enjoy!

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Breakfast or Dessert Fruit Tart

Makes 3 (4/75-inch) tarts, or 1 (9-inch) pie

Ingredients

Crust (Option 1)
1 ½ cups cashew halves and pieces (unsalted)
1 cup raisins, dried dates, or dried apricots (or other sticky fruit)
1 teaspoon vanilla extract
¼ teaspoon salt to taste

Crust (Option 2)
1 ½ cups rolled oats
4 Tbsp coconut oil
3-4 Tbsp water
1 Tbsp honey

Filling
¾-1 cup vanilla honey Greek yogurt
2 (6oz) pkgs raspberries
Optional Toppings:
Drizzle of honey
Powdered sugar
Fresh mint

Directions
For the Crust:
In a food processor, pulse together cashews, dried fruit, vanilla and salt. It’s ready when the cashews have broken down and the mixture sticks together when squeezed.
Grease 3 (4.75- inch) round tart pans or 1 (9-inch) pie pan and press dough into the bottom and sides.
Freeze for 30 minutes- 1 hour

For the Filling:
Remove the tarts/pic pan from the freezer
Divide the yogurt evenly between the 3 tarts or put it all in the pie pan
Top with raspberries and any additional toppings
Serve immediately

Easy Overnight Oats

1 serving

Ingredients

½ cup old-fashioned oats
½ cup milk or non-dairy alternative
½ teaspoon maple syrup
¼ teaspoon vanilla extract
For serving: fruit, nuts, seeds, nut butters, coconut shavings, etc.

Directions

Combine oats, milk, maple syrup and vanilla in a mason jar or bowl. Seal with a lid and shake to mix or stir if using a bowl.

Refrigerate at least 6 hours and up to 4 days. Stir and add toppings of choice just before serving.

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Homemade Falafel (With Creamy Tahini)

Makes about 18 balls. Scroll further for the Tahini recipe.

Ingredients

1 cup dried chickpeas, soaked overnight (don’t use canned chickpeas)
1/2 cup onion, roughly chopped
1 cup parsley, roughly chopped (about a one large bunch)
1 cup cilantro, roughly chopped (about a one large bunch)
1 small green chile pepper, serrano or jalapeno pepper
3 garlic cloves
1 tsp cumin
1 tsp salt
1/2 tsp cardamom
1/4 tsp black pepper
2 tbsp chickpea flour
1/2 tsp baking soda
avocado oil for frying

Directions

The night before, soak the dried chickpeas in water. Make sure the water covers the chickpeas by 2-3 inches, as they’ll triple in size.

Drain and rinse the chickpeas and add them to your food processor.

Add the onion, parsley, cilantro, pepper, garlic, cumin, salt, cardamom and black pepper to the food processor and pulse several times until it resembles the texture of coarse sand.

Transfer the falafel mixture to a bowl and add the chickpea flour and baking soda. Stir together, then cover or add a lid.

Refrigerate the mixture for 30 minutes to one hour.

Use your hands, an ice cream scoop or falafel scoop to form the falafel into balls or patties. If you find the mixture is too wet, you can add another tablespoon of chickpea flour. If it’s too dry and crumbly, you can add a teaspoon or two of water or lemon juice.

Once the falafel are formed, you can cook them by your preferred method mentioned above.

How to Pan Fry Falafel: Heat a few tablespoons of oil in a pan on medium-high heat. Gently place the falafel in the pan and cook each side for 2-3 minutes or until golden, then transfer to a paper towel-lined plate.

How to Bake Falafel: Pre-heat your oven to 425F. Lightly or brush a baking sheet with oil. Place the falafel on the baking sheet, lightly spray or brush the top side with oil and bake for 25-30 minutes, flipping halfway through. You can also bake them on parchment paper or a silicone mat without any oil. They’ll just be slightly less crispy and golden.

Creamy Tahini

Ingredients

1 cup tahini sesame seed paste
¾ cup lukewarm water, as needed for consistency
3 cloves garlic
¼ fresh lemon juice, or to taste
¼ tsp salt, or to taste
2 tsp minced fresh parsley

Directions:

Blend all ingredients in a food processor or blender, adjusting the amount of water to desired consistency.

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Tender Greens in Garlic Butter Sauce

Serves 2-3

Ingredients

1-2 tablespoons good-tasting extra virgin olive oil
1/2 medium onion, cut into 1/2-inch dice
3 large garlic cloves, minced
Salt and freshly ground black pepper
About 1-1/2 pounds fresh spinach, or chard or escarole, washed, and coarsely chopped
1/16 teaspoon of fresh ground nutmeg, or to taste
1/2 Granny Smith apple, peeled, cored and cut into 1/4-inch dice
1 tablespoon good-tasting butter

Directions

In a 12-inch straight-sided sauté pan, heat the oil over medium-high. Add the onion and sauté, stirring often, 3 minutes, or until golden. Turn the heat to medium, stir in the garlic and cook 30 seconds. Sprinkle with salt and pepper.

Turn the heat back to medium-high and quickly stir in the greens a handful at a time. As each batch wilts down add more. Stir in the nutmeg and apple.

Sauté and stir the greens 1 minute, or until wilted and tender but still bright colored. Taste them for seasoning and tenderness.

As you pull them off the heat, swirl in the butter so it barely melts. Serve the greens hot or warm.

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Heart Healthy Chocolate Mousse

Serves 4

Ingredients

1 large avocado pitted and skin removed
2 ounces semi-sweet baking chocolate melted and cooled slightly
2 tablespoons unsweetened cocoa powder
3 tablespoons unsweetened coconut milk or almond milk or nonfat milk
1 teaspoon vanilla extract
1/4 cup nonfat vanilla or plain Greek yogurt regular yogurt is fine too
Sweetener or alternative to taste

Directions

Place all ingredients except Splenda in a food processor. Pulse until smooth, wiping down the sides and stirring as needed.

Add sweetener or alternative, a little at a time, tasting in between. You may need more or less, depending on how sweet you want your mousse and which sweetener or alternative you use.

Muffin-Tin Quinoa Salmon Cakes

Recipe adapted from eatingwell.com

Serves 6

Ingredients:

2 cups cooked quinoa

2 (6 ounce) pouches pink chunk salmon, drained

½ cup finely chopped onion (1 medium)

3 Tbsp chopped fresh chives

2 cloves minced garlic

1 cup panko breadcrumbs

¾ tsp lemon-pepper seasoning

½ cup milk

2 eggs, lightly beaten

2 egg whites, lightly beaten

2 Tbsp olive oil

1 (6 ounce) container plain Greek yogurt

1 Tbsp Dijon mustard

2 tsp lemon juice

Salt and pepper to taste

6 cups greens of choice

1 lemon, cut into wedges

Instructions:

Preheat oven to 350. In a large bowl stir together cooked quinoa, salmon, onion, 2 Tbsp of the chives, and garlic.

In another medium bowl, stir together panko and lemon-pepper seasoning. Add milk, eggs, egg white, and oil and stir until combined. Add panko mixture to salmon mixture and stir to combine well

Coat 12 muffin cups with cooking spray. Divide the mixture between all the muffin tins evenly (about a heaping 1/3 cup in each). Bake about 25 minutes until tops are golden.

While muffin cups are cooling down, make a sauce by stirring together the yogurt, mustard, lemon juice, pepper and the remaining 1 Tbsp of chives.

Serve salmon muffins on top of the greens along with a lemon wedge and lemon-mustard sauce.

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Spicy Lime Black Beans

Recipe adapted from BrainHQ.com

Serves 4

Ingredients:

2 cups dried black beans

2 tsp dried oregano

1 tsp salt

2 Tbsp olive oil

1 medium white or yellow onion, chopped finely

1 red bell pepper, chopped finely

3 cloves garlic, crushed

2 tsp cumin

1 Tbsp hot sauce, chili powder or other hot seasoning to taste

Juice of 2 oranges or ¼ cup orange juice

Juice of 1 lime or another tablespoon of orange juice

1 Tbsp white vinegar

Instructions:

Rinse beans and soak overnight in cold water

When ready to cook, drain soaking water and rinse again

Put beans in a large pot with oregano, salt and 5 cups water. Bring to boil, then reduce heat to simmer and cook until beans are soft but not completely cooked – about 40 minutes.

Meanwhile, heat olive oil in a saute pan over medium heat and cook onions and peppers until soft, add chili powder, cumin, and garlic and saute another 30 seconds.

Remove cooking liquid from beans until there is about ½ inch of liquid above the beans.

Add sautéed onions and spices to beans and cook another 45 minutes more until beans are thick and cooked through.

Turn off heat and stir in orange and lime juice. Taste and salt and other spices to taste.

*For quick version use 2-15.5oz cans of drained black beans, add to pot with about 1 cup water or broth or choice. Start these to simmer while completing step 4. Add the onions and spices and cook 10 minutes or until beans are thick and cooked through, then complete step 7.

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Spiced Pears and Pomegranate

Recipe adapted from Allrecipes.com

Serves 2-3

Ingredients

3 pears – peeled, cored and cut into wedges

Seeds from 1 pomegranate

1 tablespoon fresh lemon juice

2 tablespoons light brown sugar

 1/4 teaspoon ground nutmeg

1/2 teaspoon ground cinnamon

2 tablespoons finely chopped almonds (optional)

4 sprigs fresh mint leaves for garnish (optional)

Directions

Place the sliced pears and pomegranate seeds into a bowl. Toss with lemon juice to coat. Combine the brown sugar, nutmeg, and cinnamon in a small cup or bowl, then mix into the fruit. Cover and refrigerate for at least 1 hour before serving to blend the flavors. Serve in individual dishes, and garnish with a sprinkling of chopped almonds and a sprig of mint.

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Warming Carrot, Ginger and Turmeric Soup

Adapted from larencariscooks.com

Serves 4

Ingredients:

3 Carrots

1 White Onion

3 cloves garlic minced

1–inch Piece of Fresh Ginger finely grated

2 inch Piece of fresh Turmeric finely grated

4 cups Vegetable Stock

1 tbsp Lemon Juice

Canned Coconut Milk (for topping)

Black Sesame Seeds (for topping)

Instructions:

Dice the onion and carrot into small chunks (no need to be precise as everything will be blended at the end), and grate the ginger and turmeric finely.

Heat a small amount of olive oil in the bottom of a large stock pot and saute the onion for 3 minutes until translucent, then add the minced garlic, turmeric and ginger and saute for another 1 minute.

Next, add the diced carrot and saute for another 2 minutes. Then add the vegetable stock and simmer for 20-25 minutes until the carrot is cooked through and soft.

Use a stick blender to blend the soup until it’s smooth, or transfer into a standing blender and blend. Stir in the lemon juice, then serve with a swirl of coconut milk and some black sesame seeds.

Chocolate Coconut Bliss Balls

Adapted from a recipe at www.theendlessmeal.com

Ingredients

1 and ½ cups finely shredded coconut, plus extra for garnish
3 Tablespoons liquid honey (or maple syrup)
3 Tablespoons coconut oil, melted
½ teaspoons vanilla extract
½ cup good quality, dark chocolate chips or chopped dark chocolate

Instructions

Add coconut, honey, coconut oil and vanilla to food processor and process on high until mixture sticks together. Form 12 1-inch balls, pressing them firmly in your hands. Ball don’t need to be perfect, just stick together. Also normal for oil to squish out a little while forming balls. Place balls on a tray lined with parchment paper and refrigerate for 1 hour.

Gently melt the chocolate on low heat or microwave in 20-30 second increments, stirring often

Take the balls out of the fridge -they will be easier to work with now to form perfect balls

Drop one ball at a time into the chocolate and use a spoon to cover the ball with chocolate. Use a fork to remove the ball from the chocolate and tap against the pan to shake off excess. Transfer back to the parchment paper-lined sheet carefully. Place back in the fridge until chocolate hardens and ready to serve.

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