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Whole Grain Veggie Salad

Whole Grain Veggie Salad
Prep Time
30 minutes
Number of Servings
6 Servings
Ingredients
  • [q:1/2] yellow or orange bell pepper, cut into bite-size pieces
  • [q:1/2] tomato, seeded, cut into bite-size pieces
  • [q:1/4] cup radish, chopped
  • [q:1/4] cup red onion, chopped
  • [q:1/2] cup dried fruit (apricots, raisins, dates, figs, or currants), finely chopped
  • 2 Tbsp toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
  • 3 oz low-fat mozzarella cheese, diced
  • Salt and freshly ground black pepper, to taste
  • 3 cups cooked (and cooled) brown rice, quinoa or wild rice
  • Juice of 1 lime
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh chives 
  • 1 Tbsp fresh mint
  • 1 Tbsp fresh cilantro
Directions
  1. In a large bowl, gently mix bell pepper, tomato, radish, onion, dried fruit, nuts (or seeds), and cheese.
  2. Season to taste with salt and pepper.
  3. Fluff the cooled rice or grain with a fork. Season to taste with salt and pepper and add to the vegetable mixture.
  4. In another bowl whisk together the lime juice, oil, and herbs. Drizzle over the salad and mix in lightly.
Nutrition Info
209 Calories, 8 g Protein, 36 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 119 mg Sodium, Manganese, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Selenium, Zinc

Rosemary-Grapefruit Fizz

Rosemary-Grapefruit Fizz
Prep Time
5 minutes
Number of Servings
1 drink
Ingredients
  • [q:2/3] cup fresh red or pink grapefruit juice, chilled
  • [q:1/3] cup sparking water, chilled
  • 1 rosemary sprig
  • 1 thin slice lemon
Directions
  1. Fill 1 tall glass with ice.
  2. Pour grapefruit juice over ice. Add sparkling water and stir well.
  3. Garnish with rosemary sprig and lemon slice.
Nutrition Info
75 Calories, 1 g Protein, 17 g Carbohydrates, 1 g Fiber, 2 mg Sodium

Dark Chocolate Fondue

Dark Chocolate Fondue
Ingredients
  • [q:1/4] cup non-fat milk
  • [q:1/4] cup unsweetened cocoa powder
  • [q:1/8] cup sugar
  • 1 oz dark chocolate
  • Bananas, melon, strawberries, raspberries, kiwi (any fruit you desire) 
Directions
  1. Slice fruit and place on a plate. Cover with plastic wrap and refrigerate while you make the fondue.
  2. In a medium saucepan, whisk together the cocoa powder and sugar.
  3. Gradually pour in milk and whisk well to make a paste.
  4. Place the saucepan over a low heat and cook, stirring constantly, until simmering.
  5. Remove from heat and whisk in the chocolate and stir until the chocolate is melted. The mixture will thicken as it cools slightly.
  6. Transfer chocolate to a fondue pot, and keep warm. Serve with cut fruit for dipping.

Yogurt Parfait with Maple Drizzle

Yogurt Parfait with Maple Drizzle
Ingredients
  • 2 Tbsp chopped walnuts
  • 2 tsp butter
  • 1 large piece of fresh fruit (anything in season!) cubed
  • 1 tsp brown sugar
  • [q:1/2] tsp cinnamon
  • [q:1/2] tsp vanilla
  • 2 Tbsp pure maple syrup
  • 2 Tbsp granola
  • [q:1 1/2] cups yogurt (vanilla or plain works best)
Directions
  1. In a small skillet on medium heat, add walnuts and toast until golden (about 2 minutes)
  2. Melt butter in same skillet and add fresh fruit. Apples, pears, peaches, pineapple work great here! Gently cook the fruit until it is soft. Remove from pan and let cool.
  3. Warm maple syrup and vanilla over low heat. Cook until the syrup thickens. (just a minute or two)
  4. Serve fruit mixture on top of yogurt, sprinkle toasted walnuts and drizzle the maple syrup mixture over the top.
Nutrition Info
With apple and plain yogurt: 681 Calories, 18 g Protein, 83 g Carbohydrates, 67 g Total sugars (27 g Added sugars), 7 g Fiber, 33 g Total fat (14 g sat), 182 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin C, Vitamin E, Folate

Quinoa Fruit Pudding

Quinoa Fruit Pudding
Prep Time
Prep: 20 minutes, Cook: 25 minutes
Number of Servings
4
Ingredients
Directions
  1. Place the quinoa, water, sea salt and cinnamon in a medium saucepan.
  2. Cover and bring to a boil. Reduce the flame and simmer for 15 minutes.
  3. Add the EDENSOY and maple syrup. Simmer uncovered for 10 minutes.
  4. Add the apples and cook for 2 to 3 minutes.
  5. Turn off the flame and mix in the dried fruit and vanilla.
  6. Cover and let sit for 15 minutes to thicken.
Nutrition Info
Per serving: 360 calories, 5g fat (13% calories from fat), 11g protein, 67g carbohydrate, 13g fiber, 0mg cholesterol, 121mg sodium

Citrus Salad with Honey-Mint-Lime Syrup

Citrus Salad with Honey-Mint-Lime Syrup
Number of Servings
Serves 6
Ingredients

Syrup:

  • [q:1/4] cup honey
  • [q:1/4] cup fresh lime juice
  •  2 Tbsp mint, chopped

Salad:

  • 2 navel oranges
  • 1 white grapefruit
  • 2 pink or red grapefruits
Directions
  1. Cut and peel, removing white pith of oranges and grapefruits.
  2. Cut between membranes to release citrus segments and add all fruit to a large bowl. (Can prepare this a day ahead of time and refrigerate.).
  3. In a medium bowl, whisk honey, lime juice and mint together.
  4. Pour honey mint syrup over prepared fruit and toss gently until all fruit is combined and coated.
  5. Let citrus salad stand for about 15 minutes to allow flavors to blend.
  6. Cover and refrigerate until chilled. Garnish with mint before serving.
Nutrition Info
114 Calories, 1 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 24 g Total sugars (12 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 1 mg Sodium, [nutrition:5] Vitamin C