Guilt Free Macaroni and Cheese

Who doesn't love a creamy, warm bowl of macaroni and cheese? Although it's quick and easy to make, traditional preparations of this favorite dish don't offer many health benefits. This recipe features whole-wheat macaroni, which unlike refined pasta, is rich in nutrients and fiber. Delicious bell peppers, garlic and onion add vitamins, minerals and cancer-fighting phytochemicals. Coupled with reduced-fat cheese, this is a macaroni and cheese you won't feel guilty about serving to your family. Macaroni and Cheese2 cups uncooked whole-wheat elbow macaroni1 Tbsp. butter or margarine1 small onion, finely chopped1 garlic clove, minced1/2 tsp. paprika1 small red bell pepper, finely chopped1 small green bell pepper, finely choppedSalt and freshly ground black pepper, to taste1 1/2 cups low-fat (1%) milk1/4… Read More →

Banana Cookies

For any of you looking for a cookie with no sugar or flour, try these: Mash 3 ripe bananas in a bowl.Add 2 cups quick cooking oats1 cup chopped walnuts ( I substituted with pecans)1/2 c. raisins1 t. ground cinnamon1 t. vanilla extract1/4 t. saltMix until oaks begin to absorb the banana moisture really well.With a tablespoon, drop the batter onto the cookie sheet, flatten each one slightly.Bake 10-15 minutes or until centers are firm.   If you choose, you may want to add honey to your taste. http://www.utopiasilver.com/products/supplements/honey.htm

Banana Cookies

For any of you looking for a cookie with no sugar or flour, try these: Mash 3 ripe bananas in a bowl.Add 2 cups quick cooking oats1 cup chopped walnuts ( I substituted with pecans)1/2 c. raisins1 t. ground cinnamon1 t. vanilla extract1/4 t. saltMix until oaks begin to absorb the banana moisture really well.With a tablespoon, drop the batter onto the cookie sheet, flatten each one slightly.Bake 10-15 minutes or until centers are firm.   If you choose, you may want to add honey to your taste. http://www.utopiasilver.com/products/supplements/honey.htm

Carrot and Apple Soup

1 Tbsp. olive oil1 medium onion, chopped1 medium leek, chopped1 pound peeled carrots, cut in 1/2-inch slices1 Granny Smith apple, peeled, cored and chopped3 cups fat-free, reduced sodium chicken brothMilk or fat-free, reduced-sodium chicken broth, as desired (optional)Sea Salt and freshly ground black pepper, to taste3 Tbsp. minced mint, for garnish (optional) Heat oil in medium Dutch oven or large saucepan over medium-high until hot. Sauté onion and leek until onion is translucent, 4 minutes. Mix in carrots and apple. Tightly cover pot, reduce heat and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes. Let soup sit, uncovered, about 20 minutes,… Read More →

Ten-Minute Gazpacho

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phyto-chemicals, eating a rainbow of colors is a good way to bolster your health defenses.   Ingredients: 2 cups tomato juice, preferably reduced-sodium 2 garlic cloves, chopped 2 tsp. olive oil 2 Tbsp. bread crumbs 1/2 Tbsp. white wine vinegar Salt and freshly ground black pepper, to taste 1/4 cup seeded and diced cucumber 1/4 cup finely diced green bell pepper 1 plum tomato, seeded and finely diced 1/4 cup red onion, finely diced 1/4 cup zucchini, finely diced (optional) 1 hard boiled egg white, finely chopped (optional) Instructions: In a blender, purée… Read More →

Tejano (Tex-Mex) Fish Tacos

unknown creator From deep in the heart of South Texas, this delicious seafood plate is worthy of the Texas Gulf Coast. 2 ripe large tomatoes, seeded and chopped1/2 medium red onion, finely chopped1-2 serrano chili pepper, seeded and finely chopped OR for extra zest, add 1 chopped jalapeno, minus the seeds unless you desire even more zest, then leave the seeds.Juice of 1 limeSea salt, to taste1/3 cup reduced-fat soy free mayonnaise1 tsp. ground cuminGround black pepper, to taste1 Tbsp. olive, coconut, palm or hemp oil1 lb. cod or other firm white fish filet, cut in eight 4-inch by 1-inch pieces8 (6-inch) corn tortillas1 1/3 cup finely shredded green cabbage (1/2 small head)1 cup finely-shredded romaine lettuce1/2 cup minced cilantro… Read More →

Sauteed Chicken With Vegetables and Garlic

unknown creator  This scrumptious dish is perfect for taste, as well as for getting rid of unwanted weight. 4 pieces boneless skinless chicken breast- halved 2 carrots, 1 medium leek 1 red bell pepper (seeded), peeled and cut into thin strips 2 cloves garlic, minced 1/2 cup canned tomato pulp 2 tsp. olive oil 2 tsp. unsalted butter Instructions: Sauté chicken breasts on a skillet, 4-5 minutes per side, turning occasionally, until chicken is opaque throughout. Transfer to a platter and keep warm. Add carrots to skillet and sauté over medium heat 1 minute. Add leek, bell pepper, and garlic and sauté another minute. Stir in tomatoes and any juices from platter. Simmer 2 minutes or until vegetables are tender…. Read More →

Tejano (Tex-Mex) Fish Tacos

unknown creator From deep in the heart of South Texas, this delicious seafood plate is worthy of the Texas Gulf Coast. 2 ripe large tomatoes, seeded and chopped1/2 medium red onion, finely chopped1-2 serrano chili pepper, seeded and finely chopped OR for extra zest, add 1 chopped jalapeno, minus the seeds unless you desire even more zest, then leave the seeds.Juice of 1 limeSea salt, to taste1/3 cup reduced-fat soy free mayonnaise1 tsp. ground cuminGround black pepper, to taste1 Tbsp. olive, coconut, palm or hemp oil1 lb. cod or other firm white fish filet, cut in eight 4-inch by 1-inch pieces8 (6-inch) corn tortillas1 1/3 cup finely shredded green cabbage (1/2 small head)1 cup finely-shredded romaine lettuce1/2 cup minced cilantro… Read More →

Grilled Marinated Seafood With Tangy Orange Salsa

unknown creators To make this tangy, colorful, yummy dish, prepare the marinade with 1/4 cup orange or tangerine juice, 2 tablespoons vegetable oil, 4 teaspoons minced garlic and ginger root, 1/2 teaspoon grated orange or tangerine peel, and one teaspoon of salt, all mixed in a big bowl. Toss in the fish cubes and chill covered for 1 hour. To make about 2 1/2 cups of Salsa, you need: 2 large oranges, peeled, pith removed and diced (1 1/2 cups) 1 large cup seeded and diced tomato 1/2 cup minced red onion with garlic and ginger root 1 teaspoon grated orange peel 1/2 jalapeño chili pepper, minced fine Combine all ingredients in a bowl, mix well, adding salt to taste,… Read More →