Chilled Peach Soup
Chilled Peach Soup
Enjoy flavorful sips of sunshine!
Number of Servings
4
Ingredients
- 4 cups fresh peaches, peeled and sliced (about 5 medium peaches)
- 1 cup white wine (such as pinot grigio)
- 1 cinnamon stick (3 inches)
- [q:1/8] teaspoon cardamom
- 2 tablespoons honey
- juice [q:1/2] lemon
- 6 ounces plain yogurt
- [q:1/4] teaspoon vanilla extract
- fresh mint for garnish
Directions
- In a medium saucepan, combine peaches, wine, cinnamon, and cardamom over medium-high heat. Bring to a boil, reduce heat, cover, and simmer for 10 minutes or until peaches are soft.
- Remove peaches from heat and let cool slightly. Puree in food processor or blender until smooth. Add honey, lemon juice, yogurt, and vanilla and pulse until smooth. Thicken with additional yogurt if desired.
- Refrigerate until chilled. Ladle into bowls, garnish with fresh mint, and serve.
Nutrition Info
166 Calories, 4 g Protein, 1 mg Cholesterol, 29 g Carbohydrates, 25 g Total sugars (9 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 31 mg Sodium, [nut:1] Vitamin C, Calcium, Potassium
Argentinean Grilled Vegetable Platter
Argentinean Grilled Vegetable Platter
Prep Time
30 minutes
Number of Servings
8 servings
Ingredients
Vegetables
- 4 lb mixed seasonal garden vegetables, such as:
- zucchini
- yellow summer squash
- romaine
- tomatoes
- eggplant
- onions
- Olive oil
- Sea salt and freshly ground black pepper
Chimichurri
- 12 garlic cloves, chopped
- [q:1 1/2] cups olive oil
- [q:1 1/2] cups red wine vinegar
- [q:3/4] cup chopped fresh parsley
- 2 tsp dried oregano
- 2 tsp hot pepper flakes
- 1 tsp kosher salt
- 1 tsp freshly ground black pepper
Directions
Vegetables
- Halve zucchini, squash, and romaine lengthwise. Cut tomatoes, eggplant, and onions into 1-inch thick slices. Brush the cut side of the romaine with olive oil. Brush the other vegetables with oil on both sides. Season to taste with salt and pepper. Set aside.
- Prepare a hot fire in your grill.
- Grill eggplant and onions for 3 to 4 minutes per side, turning once, until charred on both sides.
- Place zucchini, squash, and romaine cut side down on the grill. Grill for about 4 minutes, until the cut side is charred and has nice grill marks.
- Grill tomatoes on one side for 3 to 4 minutes, until charred.
- Arrange vegetables on a platter and drizzle with chimichurri.
Chimichurri
- In a bowl, combine the garlic, olive oil, vinegar, parsley, oregano, hot pepper flakes, salt, and black pepper.
- Cover and let stand at room temperature for 1 day. (If you don’t have time to let the chimichurri stand for a day, transfer it to a small saucepan and warm over low heat to about 120º for 1 to 2 minutes and then let stand for about 1 hour to blend.)
Nutrition Info
429 Calories, 3 g Protein, 14 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 3 g Fiber, 41 g Total fat (6 g sat), 455 mg Sodium, [nutrition:5] Vitamin K, [nutrition:4] Vitamin C, Vitamin E, [nutrition:3] Vitamin B6, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Folate, Phosphorus, Potassium
Radish Chips
Radish Chips
Prep Time
5 to 10 minutes + 15 to 20 minute cooking time
Number of Servings
2
Ingredients
- 3 cups red radishes, washed and sliced thin
- 2 tsp olive oil
- [q:1/2] tsp paprika
- [q:1/2] tsp salt
- [q:1/4] tsp pepper
- 10 sprays cooking spray
Directions
1. Preheat oven to 425°F.
2. In a large bowl, mix radishes with olive oil and spices.
3. Lay the radish slices in a single layer on a lightly greased baking sheet.
4. Bake for 15-20 minutes, or until chips are crisp and lightly browned.
Nutrition Info
Per serving: 80 calories | 6g fat | 7g carbohydrates | 0g protein
Squash Fries
Squash Fries
Number of Servings
3
Ingredients
- 1 butternut squash or other hard squash, like acorn squash.
- Salt (to taste)
- 1 Tbsp coconut oil
Directions
- Preheat oven to 450°F.
- Carefully remove the peel with a sharp knife or peeler.
- Remove seeds with a spoon.
- Cut the squash into long, thin rectangular pieces (like fries).
- Cover pieces in a liberal amount of salt and let them sit for 10–15 minutes.
- Then soak pieces in a bowl of water for up to 30 minutes. If needed, you can let them sit and soak overnight.
- Drain the water; pat them very dry.
- Toss with coconut oil.
- Lay them on a baking sheet and season with sea salt or your favorite seasoning.
- Bake for 10 minutes; flip the fries over with a spatula and bake for another 10 minutes so both sides get browned.
- The fries are done when they brown on the edges. You want them crispy, not soggy.
Nutrition Info
113 Calories, 2 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 3 g Fiber, 5 g Total fat (4 g sat), 388 mg Sodium, [nut:5] Vitamin A, [nut:3] Vitamin C, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Vitamin E, Folate, Magnesium, Potassium
Tortilla Chicken Soup
Tortilla Chicken Soup
Number of Servings
4
Ingredients
- 1 tsp canola oil
- 2 cloves garlic, minced
- [q:1 1/2] Tbsp chili powder
- 2 tsp ground cumin
- 4 cups low-sodium chicken broth
- [q:1 1/2] cups chopped cooked chicken breast (e.g., from a purchased rotisserie chicken)
- 1 cup frozen corn, unthawed
- 1 (10-ounce) can diced tomatoes and green chiles, undrained
- 1 Tbsp fresh lime juice
- 1 cup baked tortilla chips, crushed
- [q:1/4] cup shredded Monterey Jack cheese
- [q:1/4] cup chopped fresh cilantro leaves
- [q:1/4] cup peeled and diced avocado
Directions
- Heat the oil in a large saucepan set over medium-high heat.
- Add the garlic, chili powder, and cumin. Cook and stir 1 minute.
- Add the broth, chicken, corn, and tomatoes with their juices. Bring to a boil.
- Reduce heat to medium low and simmer 5 minutes.
- Stir in the lime juice and season with salt and pepper to taste.
- Ladle into 4 bowls and top with equal amounts of chips, Monterey Jack cheese, cilantro, and avocado.
Nutrition Info
207 calories, 7.4 grams fat, 22.3 grams protein, 51 mg cholesterol, 604 mg sodium; 12.6 g carbohydrates
Spicy Buffalo Cauliflower 'Wings'
Spicy Buffalo Cauliflower 'Wings'
Prep Time
30 minutes
Number of Servings
4
Ingredients
- 1 cup water or soy milk
- 1 cup flour (any kind will work, including gluten-free!)
- 2 tsp garlic powder
- 1 head of cauliflower, chopped into pieces
- 1 cup buffalo or hot sauce
- 1 Tbsp olive oil or melted vegan margarine
Directions
- Preheat oven to 450°F.
- Combine water or soy milk, flour, and garlic powder in a bowl and stir until well combined.
- Coat cauliflower pieces with the flour mixture and place in a shallow baking dish. Bake for 18 minutes.
- While the cauliflower is baking, combine your buffalo sauce and olive oil or margarine in a small bowl.
- Pour hot sauce mixture over the baked cauliflower and continue baking for an additional 5 to 8 minutes.
Nutrition Info
Made with soy milk, wheat flour, hot sauce, and olive oil: 215 Calories, 7 g Protein, 0 mg Cholesterol, 37 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 5 g Total fat (1 g sat), 1,585 mg Sodium, [nut:5] Vitamin C, [nut:2] Vitamin B6, Vitamin K, Folate, Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Potassium
Zucchini Rolls
Zucchini Rolls
Number of Servings
Serves 4
Ingredients
- 1 large zucchini cut lengthwise into strips about [q:1/4] inch thick
- 1 roasted red pepper, peeled, seeded & cut into thin strips
- 2 tbsp extra virgin olive oil
- Non-Dairy cream cheese
- 1 tsp basil
- Salt & pepper to taste
Directions
- Brush zucchini strips with olive oil & grill until tender, about 2 to 3 minutes each side.
- Mix basil, salt, pepper and a drizzle of olive oil into the non-dairy cream cheese
- Spread cheese mixture onto each strip of zucchini.
- Add roasted red pepper to top of cheese mixture (see easy roasting directions below)
- Gently roll the zucchini strips lengthwise (careful to not roll to tight!)
- Place each on a serving platter & serve immediately.
Nutrition Info
Made with 8 oz vegan cream cheese: 250 Calories, 5 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 24 g Total fat (7 g sat), 445 mg Sodium, [nut:5] Vitamin C, [nut:1] Vitamin B6, Vitamin E
Oven-Baked Polenta with Fresh Herbs
Oven-Baked Polenta with Fresh Herbs
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
- 4 cups hot water
- 1 cup yellow cornmeal
- 1 tsp salt
- 1 Tbsp butter
- [q:1/4] cup grated Parmesan cheese
- [q:1/4] cup shredded low-fat mozzarella
- [q:1/4] cup chopped fresh basil or parsley
Directions
- Preheat oven to 350º.
- Combine water, polenta, and salt in a glass baking dish. Stir. Bake for approximately 40 minutes.
- Carefully taste a small amount of the polenta. If the grains are not soft, bake for an additional 10 minutes. Add butter and cheeses and bake for 10 minutes more. If the grains are soft, add butter and cheeses. Stir. Bake for 10 minutes.
- Serve immediately for a soft version. For a stiffer version, let dish set for about 5 minutes. Garnish with herbs before serving.
Nutrition Info
228 Calories, 8 g Protein, 32 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2 g Fiber, 8 g Total fat (4 g sat), 175 mg Sodium, [nutrition:3] Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Calcium, Phosphorus, Potassium
Fruit Fondue
Fruit Fondue
Prep Time
15 minutes plus chill time
Number of Servings
Serves 4
Ingredients
- [q:1/2] cup low-fat cream cheese, room temperature
- [q:1/2] cup sour cream or plain yogurt
- 2 Tbsp packed brown sugar
- 1 tsp ground cinnamon
- [q:1/4] tsp vanilla extract Fresh fruit cut into bite sized pieces. Ideas:
- apples
- pears
- melon
- kiwi
- peaches
- strawberries
- Optional:
- [q:1/8] tsp ground ginger
- 1 Tbsp orange zest
Directions
- Combine cream cheese, sour cream, sugar, cinnamon and vanilla in a medium bowl.
- Stir until completely smooth.
- Refrigerate for 15-30 minutes.
- Serve with fresh fruit
Nutrition Info
Made with plain yogurt and 1 each apple, pear, kiwi fruit: 162 Calories, 4 g Protein, 20 mg Cholesterol, 24 g Carbohydrates, 18 g Total sugars (4 g Added sugars), 3 g Fiber, 6 g Total fat (4 g sat), 112 mg Sodium, [nut:2] Vitamin C, [nut:1] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus
Roasted Garlic Spread
Roasted Garlic Spread
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
- 1 head of garlic
- Olive oil
Directions
- Preheat oven to 400°. Peel away any extra outer papery white layers. Leave white layers of the individual garlic cloves intact and keep each individual clove attached to the garlic head.
- Cut off top [q:1/2] inch of garlic head to expose tops of cloves.
- Place garlic head on large square of aluminum foil. Pour a drizzle of olive oil over top of exposed cloves, making sure each clove is properly coated. Wrap aluminum foil around garlic head to cover completely. Place on baking sheet.
- Roast for 30 to 35 minutes, until cloves are soft when pressed with a fork. Allow garlic to cool.
- Using your fingers or a cocktail fork, pull or squeeze the roasted garlic cloves from their individual skins. Mash with a fork and spread on toasted bread or use as a topping for baked potatoes.
Nutrition Info
Just garlic: 49 Calories, 1 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 3 g Total fat (1 g sat), 2 mg Sodium, [nut:1] Vitamin B6