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Cantaloupe Lime Frozen Pops

Cantaloupe Lime Frozen Pops
Number of Servings
Serves 8
Ingredients
  • 4 cups cantaloupe, roughly chopped
  • Honey or agave, to taste (recommend 2 Tbsp)
  • 1 Tbsp lime juice
Directions
  1. Place all ingredients in blender.
  2. Blend until smooth.
  3. Pour into pop molds and freeze until hard.
Nutrition Info
Made with 2 Tbsp honey: 44 Calories, 1 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 11 g Total sugars (4 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 13 mg Sodium, [nutrition:3] Vitamin C, [nutrition:1] Vitamin A

Antipasto Skewers

Antipasto Skewers
Great for kids who like finger foods or adults looking for low-carb, high-protein options
Number of Servings
35 to 40 skewers
Ingredients

Dressing

  • [q:1/2] cup red wine vinegar
  • [q:2/3] cup olive oil
  • 3 Tbsp balsamic vinegar
  • 1 garlic clove, minced
  • 1 tsp basil
  • 1 tsp oregano
  • Salt and pepper

Skewer Suggestions

  • Cheese
    • mozzarella
    • havarti
    • cheddar
    • Monterey jack
  • Artichoke hearts
  • Olives
    • black
    • stuffed green
  • Grape tomatoes
  • Mushrooms
  • Rye bread
  • Roasted red peppers
  • Fresh basil
  • Grilled veggies
    • peppers
    • squash
    • tomatoes
  • Tortellini
Directions
  1. Clean and chop all skewer ingredients into bite size pieces.
  2. Carefully string ingredients on skewers.
  3. Drizzle dressing over skewers and let rest for 10 minutes before serving.

Cranberry Chutney

Cranberry Chutney
Prep Time
10 minutes
Number of Servings
Serves 10
Ingredients
  • [q:1/3] cup coarsely chopped dried apricots
  • [q:1/2] cup light brown sugar
  • [q:1/4] cup dried cranberries
  • 3 cups fresh cranberries
  • 2 tsp grated orange zest
  • [q:1/4] cup orange juice
  • [q:1/2] tsp ground ginger
Directions
  1. In a medium saucepan, bring to boil apricots, sugar, and dried cranberries along with 1 cup of water.
  2. Reduce heat to a simmer. Let mixture simmer for 10 minutes, stirring occasionally. 
  3. Add remaining ingredients and let simmer for 10 minutes more. Serve chilled or at room temperature.

Roasted Red Pepper & Almond Dip

Roasted Red Pepper & Almond Dip
Number of Servings
Serves 8
Ingredients
  • [q:3/4] cups almond butter
  • [q:1/4] cup nutritional yeast
  • 2 garlic cloves
  • 3 tbsp lemon juice
  • 1 cup fresh basil leaves, lightly packed
  • 3 tbsp tahini or cashew butter
  • 2 roasted red bell peppers
Directions

Roast Peppers:

  1. Turn broiler on high.
  2. Place peppers on a baking sheet and roast until the skin turns dark, rotate and continue to roast until the skin turns dark and appears burnt.
  3. Remove from oven and seal in a bowl with plastic wrap or air-tight container (the trapped steam will loosen the skin.)
  4. Let peppers cool for 15 minutes. Gently peel off the skin. Slice lengthwise, careful to removing seeds and pulp.

Assemble Ingredients:

  1. Place all ingredients in a food processor and blend until smooth.
  2. Serve as a sandwich spread and layer with fresh vegetables or serve as a dip with chips or veggies
Nutrition Info
Made with almond and cashew butters: 212 Calories, 10 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 5 g Fiber, 16 g Total fat (2 g sat), 7 mg Sodium, [nut:%] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, [nut:4] Vitamin C, Vitamin E, [nut:2] Magnesium, Phosphorus, Zinc, [nut:1] Vitamin K, Iron

Pita Bread

Pita Bread
Ingredients
  • 1 package of yeast
  • [q:1/2] cup warm water
  • [q:1 1/2] cups all purpose flour
  • [q:1 1/2] cups whole wheat flour
  • [q:1 1/4] teaspoon salt
  • 1 teaspoon granulated sugar
  • 1 cup lukewarm water
Directions
  1. Dissolve yeast and sugar in [q:1/2] cup of warm water. Let stand about 10 minutes or until water is frothy.
  2. Sift flour and salt together.
  3. Add yeast mixture to flour.
  4. Slowly add 1 cup of warm water, stirring until dough pulls together.
  5. On a floured surface, knead dough, adding flour until the dough is not sticky and is smooth and elastic. About 10 minutes.
  6. Lightly coat a large bowl (don't use a plastic one) with vegetable oil. Roll dough in bowl to lightly coat with oil.
  7. Cover bowl well with plastic wrap, set in a warm place until it's doubled in size. About 45 minutes
  8. Divide dough into 10 equal pieces.
  9. On floured surface, roll each piece into a ball. Let dough sit covered for 10 minutes.
  10. Preheat oven and baking sheet to 500 deg. Pizza stone or flat baking sheet work best.
  11. Roll each ball of dough to [q:1/4] inch thick circles.
  12. Bake each circle for 3 to 4 minutes, or until the bread puffs up. Turn over and bake for another 2 minutes.

Apple Walnut Granola

Apple Walnut Granola
Prep Time
15 minutes prep, 30 minutes cook
Ingredients
  • 4 cups old-fashioned oats
  • 1 cup All-bran
  • 1 cup wheat germ
  • [q:1/4] cup flax seed
  • [q:3/4] cup chopped walnuts
  • [q:1/4] cup brown sugar
  • [q:1/4] cup honey
  • 1 cup applesauce
  • [q:1/2] tsp cinnamon
Directions
  1. Toss all of the ingredients together.
  2. Spread them onto an ungreased baking sheet.
  3. Bake the granola at 300 degrees for 30 minutes or until it is golden brown, stirring it every five minutes or so to ensure that it doesn’t stick to the pan and/or burn.
  4. Stir it again when you remove it from the oven and then let it cool on the pan.
  5. Store it in a sealed container.

Sweet Pea Dip

Sweet Pea Dip
Ingredients
  • 1 cup sweet peas
  • 1 tsp ground cumin
  • 3 Tbsp chopped onion
  • 1 large clove garlic, chopped
  • 1 Tbsp lemon juice
  • 1 Tbsp olive oil
  • Salt and ground black pepper to taste
Directions
  1. Combine the peas, cumin, onion, and garlic in the container of a food processor or blender.
  2. Process until smooth.
  3. Add lemon juice and olive oil, and process just to blend.
  4. Season with salt and pepper.
  5. Blend for just a few more seconds, and transfer to a serving bowl.
  6. Serve with chips, crackers, or fresh veggies.

Black Bean and Orange Salsa

Black Bean and Orange Salsa
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • 1 navel orange
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 small yellow bell pepper, seeded and finely chopped
  • 1 jalapeno pepper, seeded and finely chopped
  • [q:1/2] cup cilantro leaves (stems removed), finely chopped
  • [q:1/2] cup finely chopped scallions, white and green parts
  • 1 Tbsp fresh lime juice
  • 1 tsp canola oil
  • Salt and freshly ground black pepper, to taste
Directions
  1. Grate 1 teaspoon of zest from orange. Peel and section orange, holding it over a medium bowl to reserve juice. Chop sections and place them, with all juice collected, into bowl. Add beans, yellow pepper, jalapeno, cilantro, and scallions.
  2. Whisk together lime juice and oil in a small bowl. Mix it into salsa, tossing with a fork to combine. Season to taste with salt and pepper.
  3. Mix in orange zest. Let salsa stand 30 minutes before serving to allow flavors to develop and meld.

Peanut Butter Granola Bars

Peanut Butter Granola Bars
Prep Time
20 minutes, plus chill time
Number of Servings
12 bars
Ingredients
  • [q:2 1/2] cups crispy rice cereal
  • 2 cups quick-cooking oats
  • [q:1/2] cup packed brown sugar
  • [q:1/2] cup honey
  • [q:1/2] cup crunchy peanut butter
  • 1 tsp vanilla extract
  • [q:1/2] cup raisins or craisins (optional)
Directions
  1. Stir rice cereal and oats (raisins / craisins optional) together in a large bowl.
  2. Grease a 9 by 13 baking dish.
  3. Combine brown sugar and honey in a small saucepan over medium heat. Bring to boil.
  4. Remove from heat, stir in peanut butter and vanilla until smooth.
  5. Mix sugar mixture into cereal and oats. Mix quickly!
  6. Press into pan, smooth top using a spatula.
  7. Allow to cool, then cut into squares.
Nutrition Info
1 bar: 262 Calories, 7 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 22 g Total sugars (17 g Added sugars), 4 g Fiber, 7 g Total fat (1 g sat), 5 mg Sodium, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B3 (niacin), Iron, Magnesium, Zinc

Human Skeleton with "Brain" Dip

Human Skeleton with "Brain" Dip
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • 2 cups assorted fruits and vegetables, sliced, such as:
    • apples
    • broccoli
    • carrots
    • cauliflower
    • celery
    • cucumber
    • mushrooms
    • red peppers
  • 1 cup low-fat ranch dressing
Directions
  1. Arrange sliced fruits and veggies into a skeleton shape on a platter.
  2. Fill a small, round, shallow bowl with dressing and cauliflower florets. Place this at top of skeleton to form a “brain.”
  3. Chill until served.
Nutrition Info
57 Calories, 10 g Carboydrates, 1 g Fiber, 2 g Total fat, 353 mg Sodium, Vitamin A, C
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