Recipes

Tomato, Potato and Eggplant Gratin

Servings: 6 Serving Size: 1 ½ cups

Ingredients:
2 tbsp. olive oil
1 large eggplant, sliced lengthwise 1/4″ thick
1 large onion, thinly sliced
1 medium red bell pepper, seeded and finely chopped
1 (28 oz.) can reduced sodium chopped tomatoes, undrained
3 cloves garlic, minced or pressed
¼ tsp. sugar
1 tsp. NutriFit™ Mediterranean Salt & Sugar Free Spice Blend*
5 large russet potatoes

Directions:
1. Coat a large, shallow baking pan with cooking spray. Arrange eggplant slices in a single layer in pan; coat with cooking spray. Broil about 4 inches below heat until well browned (6 to 8 minutes). Turn eggplant slices over, coat other sides with cooking spray, and broil until browned (5 to 6 more minutes). Set aside.
2. Heat oil in a wide frying pan over medium heat. Add onion and bell pepper. Cook, stirring often, until vegetables are soft but not browned (8 to 10 minutes). Stir in tomatoes, garlic, sugar, and Mediterranean Spice Blend. Cook, stirring often (3 minutes), then remove from heat.
3. Peel and thinly slice potatoes. Blanch in boiling water for 5 minutes. Drain. Spread a third of the potatoes in a shallow 3-quart casserole dish that is sprayed with cooking spray. Top with half the eggplant, then half the tomato sauce. Cover with half the remaining potatoes, and add remaining eggplant and tomato sauce. Top with remaining potatoes. Cover with foil.
4. Bake in 375 degree oven for 20 minutes, until potatoes are tender when pierced. Uncover and bake 10 additional minutes, or until lightly browned.

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Jambalaya

NF_Jambalaya2

4 servings
1 1/2 cup serving size

Ingredients:

1 lb reduced sodium, chopped tomatoes, undrained
1/8 tsp cayenne pepper
1 stalk celery, thinly sliced
1/4 tsp dried thyme, crumbled
1 tbsp extra virgin olive oil
1 cup fat free, reduced sodium chicken broth
1 clove garlic, minced
1 small green bell pepper, cored, seeded and chopped
1/8 tsp ground allspice
1/8 ground cloves
3/4 cup brown rice, uncooked
1 small onion, chopped
2 cups turkey breast, cooked

Directions:

1. Heat the olive oil in a large saucepan over medium heat for 1 minute. Add the green pepper, celery, onion, and garlic, and cook, stirring frequently, until the onion is soft, about 5 minutes. Add the rice and cook, stirring occasionally, for 3 minutes longer or until the rice is golden.
2. Add the tomatoes, chicken broth, thyme, allspice, cloves, and cayenne pepper. Bring to a boil, reduce the heat, and simmer, uncovered, for 15 minutes. Add the turkey and cook for 5 minutes longer or until the rice is tender.

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Nutrific Burrito

NF_NutrificBurrito3

For a video on how to make this recipe click here ——-> https://www.youtube.com/watch?v=SSGepx6Q9lo

1 serving
Serving size 1 burrito

4 oz lean ground turkey meat
¼ cup reduced fat mexican cheese
2 tbsp enchilada sauce
1 tsp NutriFit Calypso Spice Blend
1 cup romaine lettuce, shredded
¼ cup tomato, diced
1 med sprouted grain tortillas

For each teasopoon of the Calypso Blend you may substitute: 1/2 tsp ground chiles, 1/4 tsp ground cumin, 1/8 tsp black pepper and 1/8 tsp garlic powder.
1. In a nonstick skillet, saute the ground turkey with the Calypso blend until the meat is crumbly. Add 1 tbsp of the enchilada sauce, plus 1/4 cup of water and cook 15 minutes or until the meat is soft.

2. Wrap the tortilla in a paper towel and heat it in a microwave oven for 20 seconds. Mound the meat mixture in the center of the burrito, top it with the cheese, lettuce and tomato.

3. Fold the burrito, tucking the sides in first and heat it, covered, in a microwave oven for 1 minute or until desired temperature is reached. Do not overheat.

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Lentil Vegetable Salad

4 servings

For a video on how to make this recipe click here —–> https://www.youtube.com/watch?v=1C_WyDgG_ic&list=PLhuYQsdogQTZCWQhOQMPbcmrwCbI5NEqQ

Ingredients:

2 med carrots, chopped
2 stalks celery, chopped
1 tbsp dijon mustard
1 ½ cups dried lentils, rinsed and picked over to remove stones
1 tsp thyme leaves
¼ cup fresh Italian parsley, chopped
½ tsp ground allpsice
¼ tsp ground black pepper
1 tbsp extra virgin olive oil
1 sml red onion, chopped
¼ cup red wine vinegar
½ tsp salt
5 cups water

Directions:

1. In a medium saucepan over medium-high heat combine the water, lentils, onion, thyme, and allspice. Bring to a boil, reduce the heat to low, and simmer until the lentils are tender but still intact, about 15 minutes.
2. Drain the lentil mixture and transfer to a large bowl. Add the vinegar, mustard, olive oil, celery, carrots, parsley, salt, and pepper. Refrigerate the salad for at least 15 minutes to allow the lentils and vegetables to marinate in the dressing, then bring to room temperature to serve.

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Rockin’ Kale

For a video on how to make this recipe click here —–> http://www.youtube.com/watch?v=kHqsdwjKo80

2 servings
Serving size: 1 cup

Ingredients:

1 lb kale, stems removed and chopped

1 tbsp extra virgin olive oil

1 tsp NutriFit Rockin’ Moroccan salt and sugar free spice blend

Directions:

Note: For each teaspoon of the Rockin’ Moroccan Spice Blend you may substitute: 1/4 tsp. cumin, 1/4 tsp. cinnamon, 1/4 tsp. coriander, 1/4 tsp. black pepper
1. Heat a nonstick pan over medium high heat. Add the kale, seasoning blend,. Add a tiny bit of water, if needed, to prevent kale from burning.
2. Cook, stirring, until kale is wiled and at the texture is what you desire. Garnish with cherry tomatoes or chopped red bell peppers.

Nutritional Information:

180 cal 80 cal from fat

9 g total fat 1 g sat fat 0 g trans fat

0 mg cholesterol 100 mg sodium

24 g carbohydrates 5 g fiber 0 g sugar

8 g protein

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Choc-Avo Mousse

If you want to see how this recipe is made and for more information on its health benefits, click here to watch Jackie prepare and discuss this yummy dessert http://www.youtube.com/watch?v=0-f9c3dqR8U&feature=youtu.be

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4 servings

Serving size: 2/3 cup

Ingredients:

1/2 cup reduced fat coconut milk

1/2 cup avocado, halved & peeled

6 tbsp unsweetened cocoa

3 tbsp agave nectar

1 pinch sea salt

Directions:

1. Puree the whole mixture in a food processor until creamy and smooth.

2. Chill until ready to use.

Nutritional Information:

130 cal 50 cal fat

6 g total fat 2 g sat fat 0 g trans fat

0 mg cholesterol 160 mg sodium

24 g carbohydrates 5 g fiber 17 g sugar

2 g protein

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Strawberry n’ Flax Muffins

straw & flax

12 servings

Ingredients:

1 tbsp flax seed meal
1/2 tbsp baking soda
1/4 tsp cinnamon
1 tsp baking soda
1 egg
3/4 cup fat free milk
1 cup fresh strawberries, cut into chunks
1/3 tsp salt
3/4 cup brown sugar
1 cup quick-cooking oats
1 cup white whole wheat flour
1/4 cup unsweetened applesauce

Directions:

1. Preheat oven to 375 degrees. Spray a muffin pan with cooking spray.
2. Rinse the berries gently. Cut into small pieces, pat dry with paper towels.
2. Beat egg with sugar at medium speed until thick and smooth. Beat in milk and applesauce.
3. Combine flour, oats, flax seed, baking powder, soda, cinnamon and salt in measuring cup, stir well. Add to egg mixture, stirring just until dry ingredients are moistened. Stir in strawberries. Divide batter evenly among muffin cups. Sprinkle with additional sugar if desired.
4. Bake 15 minutes, or until muffins spring back when touched. Cool 5 minutes; remove from pan.

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Apple Crisp

AppleCrisp2

8 servings

Ingredients:

8 apples – peeled, cored and cut into wedges
1/4 cup trans fat-free margarine, softened
1 tsp ground cinnamon
1 tbsp lemon juice
1 cup Quaker Multi-Grain Cereal
1/4 cup sugar
1/2 cup whole wheat pastry flour
2 tbsp frozen apple juice concentrate

Directions:

1. Preheat the oven to 350°F.
2. In a 2-quart baking dish, toss together the apples, sugar, lemon juice, and cinnamon.
3. In a large bowl, combine the oats, flour, and brown sugar. Cut in the margarine to make a crumbly mixture. Spread the topping over the apples, cover the dish loosely with foil and bake 30 minutes, then remove the foil and bake another 10 minutes, or until the topping is brown and the apples are soft.

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White and Dark Chocolate Delights (24 servings)

Holiday Segment - Final Shot1

Ingredients:

½ cup almonds, chopped and toasted

12 oz white chocolate or vanilla chips

2 cups Grape Nuts Cereal

Directions:

1. Melt chips in a double boiler over low heat.

2. Stir in cereal and almonds while mixture is warm.

3. Scoop out onto waxed paper with cookie scoop.. Refrigerate until hard.

4. Serve and enjoy!

Note: Delights do not need to be refrigerated after initial cooling period.

Nutrient Information:

120 calories 50 calories from fat

6 g fat 3 g saturated fat 0 g trans fat

5 mg cholesterol 75 mg sodium 17 g carbohydrates

1 g fiber 10 g sugar 2 g protein

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Peach and Berry Crisp

NF_PeachBerryCrisp4

Servings: 8
Serving Size: 1 cup

Ingredients:

8 firm, ripe peaches
1/4 cup trans-fat free, lite margarine
2 cups fresh raspberries
1 tsp NutriFit Certainly Cinnamon Spice Blend
Peach and Berry Crisp

2 tbsp lemon juice
1/3 cup sugar
2/3 cup unbleached all purpose flour
1 cup blackberries
1/4 cup brown sugar
1 cup strawberries, diced
1 tbsp almonds, sliced

Directions:

THIS RECIPE MAY USE ANY OF THE BERRIES – BUT TYPICALLY DOES NOT USE ALL OF THEM.

1. Peel and slice the peaches. In a shallow 1 1/2 to 2-quart casserole, combine peaches, 1/3 cup of the sugar, lemon juice, and cinnamon; mix lightly. Spread raspberries over the peach mixture.
2. Mix together the flour, brown sugar and spices until well blended. Cut in the margarine and blend mixture until it begins to cling together in lumps. Spoon over raspberries.
3. Bake at 375 degrees for about 45 minutes. Let cool for at least 10 minutes; serve warm. Top with frozen yogurt if desired.

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Artichoke Dip

artichoke

Why it’s good for the heart: Contains garlic. This aphrodisiac plays hard to get, but the heart is worth it! Known to improve blood circulation, good for the heart, and other parts of the body!

Ingredients:
8 oz. can of Artichoke hearts, drained
8 oz. pkg. of fat free Cream Cheese
¼ Cup fat free Mayonnaise
¼ Cup fat free Parmesan Cheese, grated
½ Cup fat free Ricotta Cheese
½ Cup fat free Sour Cream
1/8 tsp. NutriFit Calypso Salt Free Spice Blend
2 Tbsp. Onion, grated
1 whole, Bread Round for presentation

Directions:
1. Preheat the oven to 350° F.
2. Drain the artichoke hearts, discarding the liquid. In the work bowl of a food processor, coarsely chop the artichoke hearts. Add the onion (if desired), process with 3 more short bursts. Add the remaining ingredients, process with short bursts just until blended, being careful not to over-process.
3. Hollow out the center of the bread, reserving the core for bread crumbs or another use. Fill center of bread with dip, and bake, uncovered, for 15 to 20 minutes, or until dip is hot.

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Mediterranean Quinoa Casserole

Quinoa Casserole

What it’s good for you: Quinoa is called a supergrain for a reason – containing twice as much fiber as other grains; it is also high in protein, iron, magnesium, riboflavin (B2) and manganese. While it may not be part of a traditional Thanksgiving feast, it would make an excellent dish for any family meal or gathering.

4 Servings

2 cups garbanzo beans, cooked
1/2 cup onions, chopped
1 cup carrots, chopped
1 cup turnips, cubed
4 cups vegetable broth
1/2 tsp sea salt
2 each garlic, minced
1/3 tsp cumin
2 tbsp extra virgin olive oil
1 cups quinoa, uncooked
6 cups swiss chard leaves, steamed
1/2 tsp black pepper
1 tbsp NutriFit Lemon Garden Salt Free Blend

Note – For each tablespoon of the Garden Herb Spice Blend, you may substitute: 1 1/2 tsp. basil, 1/2 tsp. marjoram, 1/2 tsp. black pepper, and 1/2 tsp. dill weed.

1. Drain liquid from beans, rinse thoroughly. Set aside. Rinse quinoa through a colander twice. Set aside.
2. Heat a stockpot over medium heat. Add olive oil, onions, garlic, cumin and black pepper. Cook, stirring constantly, for 2 minutes.
Add UNCOOKED quinoa and toast over medium heat, stirring, for 5 minutes, or until quinoa is browned and fragrant.
3. Add garbanzo beans, salt and stock and cover. Turn off heat and let quinoa hydrate into liquid, about 20 minutes.
4. Add swiss chard leaves, coarsely chopped, and stir until chard is wilted.

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Chunky Cranberry Spread

Cranberries

Servings: 250 Serving Size: 2 tbsp.

Ingredients:
5 lb. fresh whole cranberries
1 (6 oz.) apricot spreadable fruit
3 lb. Neufchatel (reduced fat) cream cheese
2 (12 oz.) can frozen white grape juice concentrate
3 lb. fat free cottage cheese

Directions:
1. Wash cranberries well. Put in a microwave safe bowl and add the apricot preserves. Cover with plastic wrap and heat on high for 2 minutes. Let cool
2. Process cottage cheese until completely smooth.
3. Sweeten with grape juice concentrate.
4. Add fruit to creamed cottage cheese.
5. Process using pulsing technique until coarsely chopped.

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Mango- Edamame Salsa

NF_MangoSalad3

Servings: 9
Serving Size: 1/3 cup

Ingredients:
2 cups mango, peeled and diced
1 cup edamame (soybeans), frozen, shelled
1 cup red bell pepper, chopped
1/2 cup green onion, minced
1/4 cup cilantro, minced
2 tbsp. lime juice
2 tsp. canola oil
1/4 tsp. sea salt

Directions:
In a medium bowl, combine the ingredients and toss gently to mix.

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Mexican Cocoa Cake

Mexican Cocoa Cake

Servings: 8
Serving Size: 1 wedge

Ingredients:
1 cup cake flour, sifted
1/3 cup unsweetened cocoa
1 tsp. baking soda
1 tsp. baking powder
1 ½ tsp. ground cinnamon
¾ cup fat free egg substitute
1 1/3 cups brown sugar, firmly packed
1 cup reduced fat, plain yogurt
1 tbsp. vanilla extract
¼ tsp. almond extract
1/3 cup powdered sugar

Directions:
1. In a small bowl, mix flour, cocoa, baking soda, baking powder, and cinnamon.
2. In a large bowl, beat egg substitute, brown sugar, yogurt, vanilla, and almond extract until well blended.
3. Stir in flour mixture and beat just until evenly moistened.
4.. Pour batter into an 8-inch-square nonstick baking pan.
5. Bake in a 350 degree oven until center of cake springs back when lightly pressed (30 to 40 minutes).
6. Let cool in pan on a rack for 15 minutes; then invert it onto a serving plate.
7. Serve warm or cool. Just before serving, sift powdered sugar over cake. If made ahead, wrap cooled cake airtight and store in a cool place until next day.

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Mint Chip BrowniesMint Chip Brownies

Servings: 20
Serving Size: 20

Ingredients:
1 ⅓ cups unbleached all purpose flour
2 tbsp. unsweetened cocoa
¼ tsp. baking soda
¼ tsp. sea salt
¾ cup sugar
½ cup trans-fat free, lite margarine, frozen for 15 minutes
2 tbsp. water
1 ½ cups semisweet chocolate chips
½ tsp. chocolate extract
½ tsp. vanilla extract
½ cup fat free egg substitute
1 ea. fresh mint

Directions:
NOTE: THIS RECIPE USES MINT CHOCOLATE CHIPS.
1. Preheat oven to 325F. Spray a 9 x 11″ baking pan with cooking oil spray.
2. Combine flour, cocoa, baking soda and salt in a small bowl.
3. Combine sugar, margarine and water in a medium saucepan.
4. Warm over medium heat, stirring constantly, just until margarine is melted.
5. Remove from heat. Add ¾ cup morsels and chocolate extract.
6. Stir until morsels are nearly melted.
7. Add egg substitute, ¼ cup at a time, stirring until smooth.
8. Stir in flour mixture.
9. Stir in additional ½ cup morsels. Spread into prepared pan.
10. Bake for 25-28 minutes or until wooden pick inserted in center comes out sticky.
11. Cool in pan. Cut into wedges. Garnish with Fresh Mint

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Fancy Greens with Goat Cheese & Peach

Servings: 6
Serving Size: 1 cup

Ingredients
2 bunch mache
1 bunch arugula, trimmed
2 ea. peaches, peeled and sliced
1 tsp. shallot, finely chopped
1 tbsp. pistachio nuts, toasted
¼ cup goat cheese
¼ cup balsamic vinegar
1 tbsp. walnut oil
1 tbsp. NutriFit French Riviera Salt Free Spice Blend*

Directions:
1. Sauté the shallots in the walnut oil a nonstick skillet until translucent. Cool.
2. Place the mache and arugula in a large salad bowl.
3. Add the peaches; sprinkle with the shallots, pistachios and goat cheese.
4. In a separate bowl, whisk together the vinegar, oil and spice blend.
5. Pour over the salad to serve.

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Stuffed French Toast with Berry Topping

Servings: 3
Serving Size: 2 slices bread (1 sandwich), 1/3 cup fruit

Ingredients
1/3 cup fresh strawberries, sliced
1/3 cup blueberries
1/3 cup blackberries
2 tbsp. low sugar strawberry spread
1/3 cup fat free ricotta cheese
1/2 cup fat free egg substitute
1/3 cup fat free evaporated milk
1 tsp. vanilla extract
6 slices whole wheat bread
3 tbsp. lite maple syrup
1 tbsp. trans-fat free, lite margarine
½ tsp. NutriFit Certainly Cinnamon Salt Free Spice Blend *

Directions:
1. Combine the ricotta cheese and preserves in a small bowl; mix well. Spread the ricotta-preserve mixture evenly over half the bread slices. Top with remaining slices of bread to form sandwiches.
2. Combine egg substitute, evaporated milk, and spice blend in a pie plate or shallow pan; mix well.
3. Heat a nonstick skillet or flat griddle over medium heat. Dip sandwiches in egg mixture, coating both sides. Cook on each side for about 2 minutes, or until golden. Serve with maple syrup.

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Grilled Turkey Breast & Provolone Sandwich

Servings: 4
Serving Size: 1 square

Ingredients
1 tsp. reduced fat margarine
2 slice whole wheat bread
1/8 tsp. NutriFit French Riviera Salt Free Spice Blend*
3 oz. turkey breast, cooked
2 slice tomatoes
½ oz. provolone cheese

Directions
1. Spread the margarine on one slice of each piece of bread.
2. Sprinkle both with French Riviera blend.
3. In a nonstick fry pan, place one slice of bread, buttered side down, on the skillet. Place the turkey, tomato, cheese and the second slice of bread, buttered side up, on top.
4. Grill both sides until lightly browned and the cheese is melted. Serve immediately.

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Nonalcoholic Margaritas
Servings: 6
Serving Size: 8 oz. cups

Ingredients
1 (12 oz.) can non-alcoholic beer
1 (12 oz.) can frozen limeade concentrate
2 cups crushed ice
6 slices lime wedges (optional)

Directions
1. Combine 1/2 of the can of nonalcoholic beer, all of the limeade concentrate, and the crushed iced in a 40 to 48 oz. capacity blender.
2. Blend until frothy, then slowly add in the remainder of the beer. Serve at once, garnish each glass with lime wedge, if desired.

If you wish to make salt rimmed glasses, rub the rim of each glass with a cut lime. Then dip the glass into a plate of coarse salt and refrigerate the glass until ready to use.

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EAT WITH COLOR- Celebrating National Nutrition Month with 31 days of healthy colorful foods, facts, and flavorful recipes!

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Corn- Corn is a good source of many nutrients including vitamins B1, B5, & C, folate, dietary fiber, phosphorus and manganese.

South of the Border Casserole
Servings: 4
Serving Size: 1 square

Ingredients
spray Canola oil cooking spray
1 clove garlic, minced
8 oz. frozen chopped onion
½ cup frozen chopped bell peppers (any color)
8 oz. elbow macaroni, cooked
1 cup frozen corn kernels
1 lb. lean ground turkey
2 cups reduced sodium canned tomatoes, diced
2 tsp. NutriFit Calypso Salt Free Spice Blend*
½ cup reduced fat cheddar cheese, grated

Directions
1. Preheat oven to 325° F. Spray a 3 quart casserole dish with cooking spray.
2. Heat a large skillet, spray with cooking spray, and add the garlic, onion and green pepper. Sauté until the onions are golden.
3. Add the turkey and brown well. Add the tomatoes, corn and Calypso Blend and cook until the mixture is heated through, about 15 minutes.
4. Fold the pasta into the turkey mixture and pour into the prepared dish. Sprinkle with the cheese, and bake, uncovered, for 20 minutes.

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Pumpkin- Pumpkin is rich in magnesium, which aids the body in promoting a healthy immune system, contributing to bone strength, and normalizing heart function.


Pumpkin and Squash Risotto
Servings: 6
Serving Size: 1 cup

Ingredients:
2 cups butternut squash, peeled, seeded, and cut into 1″ cubes
2 cups pumpkin, peeled and cubed
1 tsp. NutriFit Mediterranean Salt Free Spice Blend*
1 tbsp. extra virgin olive oil
3 cups fat free, reduced sodium vegetable broth
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper

Directions:
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; saute 5 minutes. Add rice; saute 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.

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Apple- French researchers found that phloridzin (a flavanoid found only in apples) may protect post-menopausal women from osteoporosis and increase bone density.


Cucumber, Apple, & Fennel Salad
Servings: 6
Serving Size: ½ cup

Ingredients:
1 head butter lettuce
1 tbsp. cilantro, chopped
2 medium cucumbers, peeled, seeded and diced
1 small fennel bulb, trimmed and finely slivered
2 tsp. fresh lemon juice
1 tbsp. fresh mint, chopped
3 tbsp. fresh orange juice
fresh ground black pepper
2 medium granny smith apples, cored, quartered and thinly sliced
1/8 tsp. paprika
2 tsp. walnut oil
1 tbsp. walnuts, chopped and pan toasted until golden

Directions:
1. Combine the cucumber, fennel, apple, and lemon juice in a serving bowl and gently mix.
2. In a small bowl, whisk the orange juice, walnut oil, mint, cilantro, and paprika until emulsified. Season with pepper and pour over the salad.
3. Line 6 plates with lettuce leaves. Serve the salad immediately in the center of the lettuce cup or marinate, covered, in the refrigerator for 1 to 2 hours. Garnish with toasted nuts.

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Cauliflower- Cauliflower may also be a natural cancer fighter. It contains phytochemicals that may stimulate enzymes that block cancer growth.


Farm Fresh Dutch Chowder
Servings: 8
Serving Size: 1 cup

Ingredients:
2 tbsp. trans-fat free, lite margarine
1 ½ lbs. russet potatoes, peeled and diced
1 lb. carrots, sliced into ¼” rounds
1 cup chopped onions
4 cups reduced sodium vegetable broth
1 tbsp. NutriFit Lemon Garden Salt Free Spice Blend*
1 ½ lbs. cauliflowerets

Directions:
1. Melt margarine in heavy large Dutch oven over medium-high heat. Add potatoes, cauliflower, carrots and onion; sauté until onion is golden brown, about 7 minutes.
2. Add broth and seasoning, bring to a boil. Reduce heat; simmer until vegetables are tender, adding more broth if soup is too thick, for about 20-30 minutes more.
3. Coarsely puree 1/3 of the soup. Stir back into the remaining soup to serve.

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Dates- Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, and abdominal cancer.

Couscous with Almonds and Dates
Servings: 8
Serving Size: ½ cup

Ingredients:
1 cup whole wheat couscous
2 tbsp. slivered almonds, toasted
3/4 cup unsweetened apple juice
2 tbsp. dried date nuggets
3/4 cup water
1 tsp. NutriFit Certainly Cinnamon Salt & Sugar Free Spice Blend*

Directions
1. Combine the juice and water in a medium saucepan; bring to a boil. Remove it from the heat. Add the couscous, almonds, dates, and seasoning; cover and let stand for 5 minutes or until the couscous is tender and the liquid has been absorbed.
2. Fluff the couscous with a fork, and transfer it to a large serving bowl. Add more juice before serving, if needed.

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Blueberries- Blueberries are a good source of dietary fiber & 1 serving contains about 14 mg or almost 25% of daily requirement for Vitamin C.


Blue Power Smoothie
Servings: 3
Serving Size: 8 oz

Ingredients:
1 cup nonfat plain yogurt
2 cups blueberry juice/juice blend
1 cup pomegranate juice
½ cup frozen blueberries
1 medium banana
6 oz. extra firm lite tofu
¼ cup Agave

Directions
1. Combine all ingredients in blender. Blend until smooth. Serve immediately.

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Avocado- a good source of potassium, which can help guard against circulatory diseases such as high blood pressure or stroke.

Avocado Corn Salsa
Servings: 6
Serving Size: ¼ cup

Ingredients:
2 ea. avocado, seeded, peeled & diced
2 cups frozen corn kernels, thawed
3 ea. tomatoes, peeled, seeded & diced
3 tbsp. lime juice
1 tbsp. cilantro, finely chopped
½ tsp. green chile pepper, seeded & diced
½ tsp. sea salt
½ tsp. NutriFit Calypso Salt Free Spice Blend*

Directions:
1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chile peppers, Calyspo blend and salt.
2. Refrigerate until ready to be served.

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Pineapple- Just one cup of pineapple provides 73% of the RDA of manganese, which is important in building bone and connective tissues.

Pineapple Pecan Cake
Servings: 12
Serving Size: 1 square

Ingredients:
3 tsp. baking powder
1 tsp. baking soda
1 ½ cups canned pineapple chunks, blotted dry and coarsely chopped
2 tbsp. canola oil
¼ cup fat free egg substitute
1 cup fat free, plain yogurt
spray non stick cooking spray
2 tbsp. pecans, toasted and chopped
¼ tsp. salt
½ cup sugar, plus 2 tbsp.
2 cups unbleached all purpose flour
2 tbsp. unsweetened applesauce
1 tsp. vanilla extract

Directions:
1. Preheat the oven to 375 degrees. Lightly spray a 9-inch square baking pan with nonstick cooking spray.
2. In a bowl, whisk the flour, ½ cup sugar, baking powder, baking soda, and salt.
3. In another large bowl, whisk the egg substitute, yogurt, oil, applesauce and vanilla extract until smooth. Add the dry ingredients and stir with a rubber spatula until just blended. (Do not overmix.) Fold in the pineapple. Scrape the batter into a prepared pan.
4. In a small bowl, combine the pecans and remaining 2 tbsp sugar. Sprinkle over batter.
5. Bake for 25 to 35 minutes, or until the top is golden and a skewer inserted in the center comes out clean. Let it cool in the pan on a wire rack for about 20 minutes. Cut into square and serve warm.

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Carrots- A mere ½ cup serving of cooked carrots packs four times the RDA of vitamin A in the form of protective beta-carotene.


Minty Carrot & Cucumber Salad
Servings: 3
Serving Size: 2/3 cup

Ingredients:
1 large carrot, peeled and shredded
2 medium cucumbers, peeled, halved lengthwise, seeded and thinly sliced
½ tsp. cumin seeds
¼ cup fresh mint, chopped
fresh ground black pepper to taste
1 tsp. mustard seed
1 small onion, coarsely chopped
¼ tsp. salt (optional)
2 tsp. sugar
¼ cup white wine vinegar

Directions:
1. In a food processor or blender, combine vinegar, sugar, mustard seed, cumin seed, salt, red pepper flakes, pepper, and onion. Process until onion is finely minced.
2. In a large bowl, combine carrot and cucumbers. Pour on dressing; toss to mix well. Cover and chill for at least 30 minutes and up to 4 hours. Sprinkle with mint just before serving.

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Tomatoes- Tomatoes contain lycopene which has been shown to help protect against prostate, breast, pancreatic and intestinal cancers.

Roasted Tomato Soup
Servings: 6
Serving Size: 1 ¼ cups

Ingredients:
3 tbsp. fresh basil, chopped
3 cloves garlic, minced
1 ½ tsp. olive oil
2 medium red onions, coarsely chopped
3 lbs. ripe tomatoes, cored, seeded and halved (8 to 10 medium size tomatoes)
dash salt and pepper to taste
spray olive oil cooking spray
3 cups reduced sodium vegetable broth

Directions
1. Preheat the broiler. Spray a baking sheet with cooking spray and place the tomatoes on it, cut-side down. Broil the tomatoes for 10 to 12 minutes, or until the skins are blistered and blackened. Let them cool, then slip off the skins.
2. In a medium-sized saucepan, heat the oil over medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes more, or until the onions are softened. In the work bowl of a food processor or a blender carafe, combine the tomatoes and onions; process until smooth. Return the soup to the saucepan.
3. Add the vegetable broth and bring to a boil. Reduce the heat to low and simmer the soup for 5 minutes. Remove the pan from the heat and stir in the basil. Season the soup with salt and pepper.

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Onion- The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis.


Spring Onion Risotto w/Feta Cheese
Servings: 5
Serving Size: 1 cup

Ingredients:
2 tsp. canola oil
¼ cup fat free parmesan cheese, grated
2 cups fat free, reduced sodium vegetable broth
fresh ground black pepper
2 cloves garlic, finely minced
½ cup reduced fat feta cheese, crumbled
1 ½ cups short grain brown rice
2 cups vidalia onions, chopped
½ cup Italian parsley, finely chopped

Directions:
NOTE: THIS RECIPE USES EITHER BABY ONIONS (PEELED, WHOLE AND ROASTED) OR SWEET SPRING ONION VARIETY SUCH AS VIDALIA, MAUI OR TEXAS 1015. DO NOT USE CONVENTIONAL ONION.

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 1 minute. Stir in rice. Add ½ cup broth; cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, ½ cup at a time, stirring constantly until each portion of broth is nearly absorbed before adding the next portion of broth.
2. Remove from heat; stir in ¼ cup feta cheese, parsley, and Parmesan cheese. Spoon rice mixture into a serving bowl; top with ¼ cup feta cheese and pepper.

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Red Potatoes- Potatoes aid in brain function, digestion, skin care, relieving rheumatism, reducing inflammation and high blood pressure!


Roasted Turkey with Chard & Vegetables
Servings: 6
Serving Size: 4 oz. turkey and 1/2 cup chard

Ingredients:
1 tsp. thyme
1 tsp. Tarragon
1 tsp. Rosemary
1 tsp. Paprika
¼ tsp. freshly ground black pepper
1/8 tsp. Kosher salt
2 lb. whole bone-in turkey breast
6 ea. carrots, peeled and quartered lengthwise
3 small parsnips, peeled and quartered lengthwise
12 medium red potatoes, quartered
1 large sweet onion, peeled and cut into 12 wedges
½ tsp. sage
3 lbs. swiss chard, washed and stemmed

Directions:
1. Preheat the oven to 325 degrees. Crumble the thyme, tarragon, and rosemary into a small bowl. Add the paprika, pepper, and salt, and mix well.
2. Take the skin off the turkey in one piece and set aside. Trim any fat off the breast meat. Rub half the herb-spice mixture over the breast. Re-cover well with the skin, tucking it in around the edges. Place on a rack in an 8 x 8-inch baking pan.
Arrange the vegetables on a large baking sheet. Brush all sides with the oil and sprinkle with the remaining herb-spice mixture.
3. Roast the turkey and the vegetables side by side in the center of the preheated oven for 55 minutes. At that point the turkey will be moist and the vegetables firm but tender. Remove the turkey, transfer to a carving board, and cover to keep warm. Pour the accumulated cooking juices through a strainer into a small saucepan. Wait 10 minutes, then carve turkey into thin slices.
4. Place the Swiss chard in a steamer tray over boiling water, cover, and stream for 4 minutes.
5. Bring juices to a boil, and cook until reduced by half. Serve with swiss chard and vegetables.

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Raspberries- Raspberries help prevent unwanted damage to cell membranes and other structures in the body by neutralizing free radicals.

Raspberry-filled cookies
Servings: 16
Serving Size: 1 cookie

Ingredients
1 1/3 cups cake flour, sifted
Canola oil cooking spray
¼ cup trans-fat free, lite margarine, softened
1 large egg white
3 tbsp. fructose
5 tbsp. raspberry fruit spread (no sugar added)
1 tsp. vanilla extract

Directions:
1. In a large bowl, cream together margarine and fructose until light and fluffy. Add egg white and vanilla; beat well. Stir in flour. U sing your hands, form dough into a ball. Wrap in plastic wrap and chill for at least 30 minutes.
2. Preheat oven to 350°F. Shape dough into 1-inch balls. Place 2 inches apart on cookie sheet lightly sprayed with cooking spray. Using your thumb, press a hole in the center of each cookie. Bake for 8 to 10 minutes, until golden. Cool completely on wire racks.
3. Spoon ½ teaspoon fruit spread into center of each cookie. Store cookies in tightly covered container.

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Asparagus-Asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates.

Asparagus Salad
Servings: 24
Serving Size: 4 ounces

Ingredients:
2 lbs. asparagus, trimmed and peeled
2 large egg whites, hard cooked
1 tsp. NutriFit Lemon Garden Salt & Sugar Free Spice Blend*
2 tsp. olive oil
2 tbsp. wine vinegar
fresh ground black pepper to taste
1 cup cherry tomatoes

Directions:
1 In a large pot steam or boil the asparagus until it is tender, about 6 minutes.
2. Drain immediately in a colander and refresh or rinse under cold running water.
3. Pat the asparagus dry and cut into 1/2″ pieces.
4. Coarsely chop the egg whites.
5. In a medium bowl, blend the Lemon Garden seasoning, vinegar, and oil.
6. Add asparagus and toss well.
7. Serve on a leaf of lettuce, topped with the egg whites and garnished with cherry tomatoes.

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Butternut Squash-Eating high fiber squash is particularly satisfying, because the bulk fills you up, allowing you to forgo second helpings.


Butternut Squash & Vegetable Strata
Servings: 8
Serving Size: 1 square

Ingredients:
1 tsp. extra virgin olive oil
½ cup onion, diced
3 cups butternut squash, peeled, seeded, and cut into 1″
3 clove garlic, minced
10 slices whole wheat bread, cubed
½ cup dried cranberries
½ cup reduced fat cheddar cheese, shredded
1/3 cup parmesan cheese
¾ cup fat free egg substitute
1 tbsp. dijon mustard
1 ½ cups fat free milk
1 tsp. NutriFit Lemon Garden Salt & Sugar Free Spice Blend*
2 cups green beans, trimmed

Directions:
1. Preheat oven to 350F.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, squash, green beans and garlic and cook for 5 minutes. Place the bread cubes in a 13 x 9″ baking dish coated with cooking spray. Spoon the vegetable mixture over the bread cubes.
3. Top the vegetables with the cranberries, cheddar and Parmesan. Combine the egg substitute, mustard, and milk in a bowl and pour evenly over the bread and vegetables. Cover and chill for 1 hour.
4. Bake, uncovered, for 40 minutes or until bubbling and browned on top.

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Cantaloupe-The B complex vitamins and fiber found in cantaloupe make it an exceptionally good fruit for supporting energy production.

Melon Smoothie
Servings: 6
Serving Size: 8 oz.

Ingredients:
3 cups Cantaloupe, cut into cubes
1 cup white grape juice
1 cup nonfat vanilla yogurt
½ ea. banana

Directions:
1. Combine all ingredients in blender or food processor; process at high speed until smooth. Serve in tall glasses.

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Red Bell Pepper-Vitamin C’s a water-soluble vitamin & powerful antioxidant. Among the vegetables, red bell pepper contains some of the highest amounts.
Red Bell Pepper Soup w/Lime

Servings: 5
Serving Size: 1 cup

Ingredients:
1 large onion, chopped
4 ea. red bell pepper, seeded and chopped
1 tsp. extra virgin olive oil
1 clove garlic, crushed
3 tbsp. tomato paste
4 cups vegetable broth
1 tbsp. lime juice
1 tsp. sea salt
1 dash crushed hot red chilies

Directions:
1. Heat a nonstick saucepan over medium heat. Add the onion, garlic and peppers, and cook slowly in the olive oil until soft.
2. Stir in the crushed chilies and tomato paste. Add half of the broth and bring to a boil. Cover and simmer 10 minutes.
3. Leave the soup to cool slightly. Puree in a food processor or blender. Return to the pan and add the remaining stock, the grated zest and juice. Season with salt and black pepper, if desired.
4. Return the soup just to a boil. Garnish with cilantro, if desired.

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Jackie’s Healthy Heart Valentine’s Day Menu

Appetizer: Artichoke Dip
Ingredients:
8 oz. can of Artichoke hearts, drained
8 oz. pkg. of fat free Cream Cheese
¼ Cup fat free Mayonnaise
¼ Cup fat free Parmesan Cheese, grated
½ Cup fat free Ricotta Cheese
½ Cup fat free Sour Cream
1/8 tsp. NutriFit Calypso Salt Free Spice Blend
2 Tbsp. Onion, grated
1 whole, Bread Round for presentation

Directions:
1. Preheat the oven to 350° F.
2. Drain the artichoke hearts, discarding the liquid. In the work bowl of a food processor, coarsely chop the artichoke hearts. Add the onion (if desired), process with 3 more short bursts. Add the remaining ingredients, process with short bursts just until blended, being careful not to over-process.
3. Hollow out the center of the bread, reserving the core for bread crumbs or another use. Fill center of bread with dip, and bake, uncovered, for 15 to 20 minutes, or until dip is hot.

Salad: Tomato, Mozzarella, and Basil Salad
Ingredients:
¼ tsp. Dry Mustard
1 Tbsp. Extra Virgin Olive Oil
6 oz. fresh Mozzarella Cheese
9 fresh Basil Leaves, washed, dried and stemmed
¼ Cup fresh Italian Parsley, finely chopped
Fresh ground Black Pepper, to taste
1 Clove Garlic, minced
4 Italian Plum Tomatoes
2 Tbsp. Red Wine Vinegar
1/8 tsp. Salt

Directions:
1. For dressing, combine vinegar, garlic, salt, mustard, and pepper in small bowl. Add oil in slow steady stream, whisking until oil is thoroughly blended.
2. Slice tomatoes and cheese into 1/4-inch-thick slices. Trim cheese slices to size of tomato slices.
3. Place tomato and cheese slices in large shallow bowl or glass baking dish. Pour dressing over slices. Marinate, covered, in refrigerator for at least 30 minutes or up to 3 hours, turning slices occasionally.
4. Layer basil leaves with largest leaf on bottom, then roll up jelly-roll fashion. Slice basil, roll into 1/4-inch-thick slices; separate into strips.
5. Arrange tomato and cheese slices alternately on serving plate or 4 individual salad plates. Sprinkle with basil strips; drizzle with remaining dressing.

Entrée One: Balsamic Broiled Salmon
Ingredients:
4 4oz. Salmon Fillets (1/2” thick)
3 Tbsp. Balsamic Vinegar
½ tsp. Canola Oil
1½ Tbsp. Honey

Directions:
1. Combine the vinegar, honey, and oil in a small bowl; stir well, set aside.
2. Place the salmon fillets in a baking pan sprayed with extra virgin olive oil cooking spray. Drizzle the salmon with half the vinegar mixture. Broil about 6 inches below heat, brushing several times with remaining vinegar mixture, until just opaque but still moist in thickest part; cut to test (8 to 10 minutes).

Entrée Two: Asparagus Chicken with Ginger & Oyster Sauce

Ingredients:
1 1/3 lb. boneless, skinless Chicken Breasts, cut into bite-sized pieces
3 tsp. Canola Oil, divided
5 tsp. Cornstarch, divided
1 Tbsp. Dry Sherry
½ Cup fat free, reduced sodium Chicken Broth
1 lb. fresh Asparagus, trimmed and cut into 1” pieces
1 tsp. Ginger, peeled and minced
1 Clove Garlic, minced
1 Tbsp. Oyster Sauce
4 tsp. reduced sodium Soy Sauce, divided
1 tsp. Sesame Oil
2 Tbsp. Water
1 Medium Yellow Onion, peeled and cut into 8 wedges
Fresh Cilantro leaves for garnish

Directions:
1. Combine 2 teaspoons cornstarch, 2 teaspoons soy sauce, sherry, minced ginger, and sesame oil in large bowl; mix well. Add the chicken; stir to coat well. Let stand for 30 minutes.
2. Combine the remaining 3 teaspoons of cornstarch, remaining 2 teaspoons of soy sauce, chicken broth, and oyster sauce in small bowl; mix well. Set aside.
3. Heat 2 teaspoons canola oil in a wok or large skillet over high heat. Add the chicken mixture; stir-fry until chicken is no longer pink in the center, about 3 minutes. Remove from wok; set aside.
4. Heat the remaining 1 teaspoon of oil in the wok. Add onion and asparagus; stir-fry 30 seconds. Add water; cover. Cook, stirring occasionally, until asparagus is crisp-tender, about 2 minutes.
5. Return the chicken to the wok. Stir the chicken broth mixture; add to the wok with chicken and vegetable mixture. Cook until the sauce boils and thickens, stirring constantly. Garnish, if desired.

Side Dish: Avocado-Corn Salsa
Ingredients:
2 Avocados, seeded, peeled and diced
2 Cups frozen Corn kernels, thawed
3 Tomatoes, peeled, seeded and diced
3 Tbsp. Lime Juice
1 Tbsp. Cilantro, finely chopped
½ tsp. green Chile Pepper, seeded and diced
½ tsp. Sea Salt
½ tsp. NutriFit Calypso Salt Free Spice Blend

Directions:
1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chili peppers, NutriFit Calypso Salt Free Spice Blend and salt.
2. Refrigerate until ready to be served.

Desert One: Strawberries Italiano
Ingredients:
3 Tbsp. Balsamic Vinegar
1 Quart fresh Strawberries
Pinch of ground Cloves
1/3 Cup Pine Nuts
1 Pint nonfat Vanilla Yogurt
4 Tbsp. Sugar

Directions:
1. Wash berries, remove hulls and slice. Place in bowl. Mix vinegar and 3 tbsp. of the sugar. Pour over strawberries. Let sit 30 minutes.
2. In a heavy small skillet, over medium-low heat, cook the pine nuts, remaining sugar and ground cloves. Stir constantly. Cook until the pine nuts are golden and the sugar has melted.
3. Scoop yogurt into four bowls. Add strawberries. Garnish with pine nuts.

Desert Two: Chocolate Spice Cake
Ingredients:
1 tsp. Baking Soda
1/3 Cup mini Chocolate Chips
½ Cup trans-fat free, lite stick Margarine
¼ Cup fat free Egg Substitute
1 tsp. ground Cinnamon
½ tsp. ground Cloves
1 Cup reduced fat Buttermilk
1 Cup Sugar
2 Cups unbleached all purpose Flour
Vegetable Cooking Spray

Directions:
1. Preheat the oven to 375° F. Lightly spray a 9 x 13″ sheet pan.
2. Combine the flour, margarine, and sugar in a bowl. Rub the mixture together with your hands, or cut in the margarine with a pastry blender, until the mixture is crumb-like. Add the baking soda, cinnamon, and cloves and mix gently.
3. Add the chocolate chips, egg substitute, and buttermilk. Gently stir the cake batter with a fork to incorporate the liquid. Do not overmix.
4. Pour the batter evenly into the prepared pan. Bake until the cake springs back gently to touch, about 20 minutes.

Jackie tip: Cook Spice Cake in a heart-shaped mold and cover with Chocolate Chip Fondue

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