Marinated Vegetable Salad

Ingredients:

• 1/2  cup olive oil
• 1/4 cup white wine vinegar
• 1 TBSP. Italian seasoning
• 1 TBSP. Dijon mustard
• 1 TBSP. minced garlic
• 3/4 tsp. salt
• 1/2 tsp. sugar
• 1/2 tsp. ground black pepper
• 3 cups cauliflower florets
• 2 cups cherry or grape tomatoes, halved
• 1 cup bottled cherry peppers. halved
• 3 medium zucchini, cut into bite-size pieces
• 3 carrots, peeled and cut into bite-size pieces
• 1 small red onion

Directions:

1. In small bowl, whisk together the olive oil, vinegar, Italian seasoning, Dijon mustard, garlic, salt, sugar and pepper.
2. In a large bowl, combine the cauliflower, tomatoes, cherry peppers, zucchini and carrots.  Pour the dressing over the vegetables, tossing gently to coat.  Cover and refrigerate for at least 2 hours or up to 24 hours, stirring occasionally.

Serves 8

Grilled Mango Parfait

Prep time: 10 minutes
Cook time: 10 minutes
Serves 6 people

Ingredients

• cooking spray
• 3 ripe mangoes
• 3 cups lowfat vanilla frozen yogurt
• 6 tablespoons granola

Directions

1. Coat a grill (or grill pan) lightly with cooking spray, then heat to meidum-high.
2. Cut each mango in half lengthwise, remove and discard the pit, and then slice into 1 inch thick strips
3. When the grill is hot, place mango slices perpendicular to the lines of the grill’s grate and cook for 4 minutes or until slightly charred. Turn and cook for 4 minutes more.
4. Remove from heat and let cool for 3 to 5 minutes.
5. Cut slices into bite size chunks.
6. Fill six parfait glasses or dessert bowls with 1/4 cup frozen yogurt each.
7. Top evenly with some of the grilled mango and 1/2 tablespoon granola then repeat with another 1/4 cup frozen yogurt, remaining mango, and 1/2 tablespoon granola.
8. Serve immediately. 

Source: SHAPE Magazine (May 2012)

Chilli-Garlic Sauce

Ingredients

• 1/4 C canola oil
• 1/4 C freshly squeezed orange juice
• 1-1 1/2 TBSP Sriacha Sauce
• 1 TBSP honey

Directions
Whisk all ingredients together

Sweet Potatoes and Greens

Makes 4 servings

Ingredients

• 2 sweet potatoes
• 2 bunches of greens (chard, collards, kale)
• 2 cloves garlic
• juice of half a lemon
• 1 tsp honey
• 1/2 tsp cinnamon
• 1/4 tsp ground cloves
• salt and pepper
• 1/2 TBSP olive or vegetable oil

Directions

1. Peel and cut sweet potatoes into bite-size pieces
2. Heat half the oil in a pan over medium heat and add potatoes. Cook, stirring occasionally, until just brown on all sides and soft. (About 12-15 minutes, depending on size.  If the potatoes become very dark before they are soft, reduce heat.) When they are cooked, add spices and salt/pepper to taste.  Set aside.
3. While the potatoes are cooking, was the greens (don't dry them), remove stems and cut leaves into small pieces.
4. Heat remaining oil over medium heat, add the garlic and cook for a minute before adding the greens.  Stir often and cook until tender. Season with salt/pepper to taste.
5. Combine the potatoes, honey, and lemon juice with the greens.  Stir and serve.

Black Bean and Corn Salad

Ingredients

• 1/4 C balsamic vinegar
• 1/4 C cider vinegar
• 2 TBSP brown sugar
• 1 1/2 tsp fresh lime juice
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 1 garlic clove minced
• 1 C fresh or frozen whole kernel corn, thawed
• 1 C chopped red bell pepper
• 3/4 C chopped onion
• 1/3 C minced fresh cilantro
• 1 (15 oz) can black beans, rinsed and drained

Directions

1. Bring first 7 ingredients to a boil in a small saucepan. Reduce heat, and simmer 2 minutes or until sugar dissolves.
2. Combine vinegar mixture, corn, and remaining ingredients in a large bowl, cover and chill.

Nutritional Information:
8 servings
82 calories
3.9g Protein
2.6g Fiber

From Cooking Light Annual Recipes 2001

Chicken-Sausage Stew

This one's real easy folks...

Ingredients

• Reduced-sodium tomato soup
• 1 chicken sausage
• 1/2 cup cooked quinoa
• 1/2 cup chopped cauliflower
• Pesto

Directions 

Cook 1 cup reduced-sodium tomato soup with 1 chicken sausage (cooked and sliced), 1/2 cup cooked quinoa, 1/2 cup chopped cauliflower in a saucepan until hot; serve topped with 1 tsp pesto.

Nutritional Info

• 388 calories
• 15 g fat
• 8 g fiber
• 23 g protein

Dr. Oz Blueberry & Banana Smoothie

• 1/2 Large Ripe Banana
• 1/3 Cup Soy Protein
• 1/2 TBSP Flaxseed Oil
• 1/4 C Frozen Blueberries
• 1/2 tsp honey
• 1TSP Psyllium Husks
• 8 oz. Water

Mix everything in a blender until smooth.

Baked Thin-Cut Sweet Potato Fries

Ingredients

• 2 Sweet Potatoes
• Salt
• Pepper
• Nonstick Cooking Spray
• Fresh Thyme
• Smoked Paprika
• Cayenne
  

Directions

Step 1: Slice 2 medium sweet potatoes into 1/4 sticks.  Put sticks in large bowl and sprinkle generously with salt.  Let sit for 20 minutes, then transfer to paper towels to absorb moisture.

Step 2: Return sticks to bowl, mist with nonstick cooking spray and season with 2 tablespoons fresh thyme leaves plus salt, pepper, paprika and cayenne to taste.

Step 3: Spread sticks on mesh wire rack fitted over a baking sheet (it's ok if you don't have a rack)

Bake at 450F oven until tender 35-45 minutes

Makes 4 servings

(58 calories per serving)

Reposted from Fitness Magazine (April 2011)

Super Easy Gluten Free Blueberry Breakfast Muffins

• Preheat oven to 350F
• Spray a 12-serving muffin tin with nonstick cooking spray
• Put one tablespoon each of old fashioned oats and blueberries in each muffin cup
• Top off with liquid egg whites.
• Stir each cup
• Bake for 20-25 minutes