Black Lentil and Salsa Verde Salad

Black Lentil and Salsa Verde Salad
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • [q:1/2] cups dried Puy or other lentils
  • 1 tsp rice wine vinegar
  • 3 Tbsp chopped sorrel leaves*
  • [q:2/3] cup mint leaves
  • [q:2/3] cup cilantro
  • [q:1/4] cup olive oil
  • Finely grated zest and juice of 1 lime
  • [q:1 1/2] cups cherry tomatoes, chopped
  • Sesame oil, for griddling
  • 2 cups chopped asparagus
  • Himalayan pink salt

Mint Yogurt (optional)

  • [q:1/2] cup coconut milk yogurt
  • [q:2/3] cup mint leaves
  • [q:1/4] tsp smoked paprika
Directions
  1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside.
  2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.
  3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines.
  4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside.
Nutrition Info
361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, [nutrition:4] Vitamin K, Calcium, Iron, [nutrition:2] Vitamin A, C, Copper, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus

Frozen Yogurt Bites

Frozen Yogurt Bites
Prep Time
10 minutes, plus 1 to 2 hours freeze
Number of Servings
12 mini-bites
Ingredients
Directions
  1. Place mini muffin liners into the muffin pan. Scoop about 1 tablespoon of granola into each muffin cup.
  2. Spoon yogurt into mini muffin cups until they are about [q:3/4] full. You will fill approximately six mini muffin cups with each 4 oz cup of yogurt.
  3. Add fresh fruit to the top of each mini yogurt bite.
  4. Freeze yogurt bites for approximately 1 to 3 hours.
Nutrition Info
With 1 pint strawberries: 58 Calories, 2 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 2 g Total fat (0 g sat), 14 mg Sodium, [nut:2] Vitamin C

Tzatziki

Tzatziki
Prep Time
10 minutes prep time + 3 hours drain time
Number of Servings
4
Ingredients
  • 1 cup (scant) plain Greek yogurt
  • [q:1/4] of a long cucumber, grated, excess liquid squeezed out
  • 1 garlic clove, crushed
  • 1 Tbsp finely chopped dill
  • [q:1/2] tsp lemon juice, or to taste
  • 1 Tbsp extra-virgin olive oil, or to taste
  • Salt and freshly ground black pepper
Directions
  1. Line a sieve with muslin or paper towels, set it over a bowl, and pour yogurt into it. Leave to drain for a couple of hours, or overnight, in the fridge. Discard liquid.
  2. Add cucumber, garlic, and dill. Pour in lemon juice and oil gradually, seasoning as you do, tasting until flavors are perfectly balanced. Chill until ready to serve.
Nutrition Info
Per serving (1/4 cup): 70 Calories, 3 g Protein, 5 g Carbohydrates, 4 g Total fat (1 g sat, 3 g mono), 113 mg Sodium 

Butternut Squash Soda Bread

Butternut Squash Soda Bread
Prep Time
80 minutes
Number of Servings
1 large loaf
Ingredients
  • 14 oz butternut squash, peeled, seeded, and coarsely chopped
  • [q:3 3/4] cups spelt flour, plus more to dust*
  • [q:1/2] cup rolled oats
  • 2 tsp baking soda
  • [q:1/2] tsp Himalayan or Celtic salt
  • [q:7/8] cup plain yogurt
Directions
  1. Preheat oven to 425°. Roast squash for 30 minutes, until soft, and then mash and set aside to cool.
  2. Mix flour, oats, baking soda, and salt. Make a well in center and add squash and yogurt. Stir lightly until it just comes together.
  3. Put onto a floured, lightly oiled baking sheet. Roughly form into a circle and make a cross on top with the handle of a wooden spoon.
  4. Bake for 40 to 50 minutes, until golden and cooked. Serve warm or cool. This is especially delicious toasted.
Nutrition Info
225 Calories, 8 g Protein, 41 g Carbohydrates, 7 g Fiber, 2 g Total fat, 327 mg Sodium, [nutrition:2] Vitamin A, [nutrition:1] Iron

Banana Split Parfait

Banana Split Parfait
Prep Time
10 minutes
Ingredients
  • 12 oz. packaged, fat-free pineapple yogurt
  • 1 cup sliced strawberries
  • 1 large banana
  • [q:1/4] cup low-fat granola
  • 1 Tbsp cocoa, unsweetened
  • 1 Tbsp confectioners' sugar
  • 2 tsp hot water
Directions
  1. In a small cup, stir together cocoa, confectioners' sugar, and hot water until smooth.
  2. Layer in a dish yogurt, stawberries, banana and granola.
  3. Drizzle with homemade chocolate sauce.

Chocolate Vanilla Walnut Grahamwiches

Chocolate Vanilla Walnut Grahamwiches
Prep Time
10 minutes
Number of Servings
1
Ingredients
  • [q:1/4] cup Low-Fat Vanilla Greek Frozen Yogurt
  • 1 Whole Chocolate Graham Cracker Sheet, broken in half, crosswise
  • 1 tsp Melted Dark Chocolate
  • 1 Walnut half
  • 1 Tbsp Finely Chopped Walnut Pieces
Directions
  1. Remove the yogurt from the freezer to soften slightly.
  2. Using a teaspoon, spread the chocolate in a strip, down the center of one of the tops of the graham cracker, half-covering the cut line.
  3. Immediately affix the walnut half in the center. 
  4. Transfer it to a parchment-lined plate or baking sheet. Put it in the freezer. 
  5. Spread the yogurt evenly over the 2nd graham cracker half. If the chocolate has set so the walnut doesn’t move, place the first half atop the one with the yogurt. If it’s not set, put both halves in the freezer until set (a couple of minutes at most).
  6. Pile the walnuts in a straight line a bit longer than the graham cracker on a plate or piece of parchment.
  7. Once the sandwich is assembled, lightly dip the sides in the walnuts (for ease, use extra walnuts).
  8. Enjoy immediately or wrap in parchment and freeze until ready to enjoy.
Nutrition Info
239 calories, 12g total fat, 3g saturated fat, 2g monosaturated fat, 5g polyunsaturated fat, 5mg cholesterol, 111mg sodium, 29g carbohydrates, 2g dietary fiber, 6g protein

Cucumber Raita

Cucumber Raita
Ingredients
  • 1 medium size cucumber
  • 1 cup plain low fat organic yogurt
  • Salt to taste
  • [q:1/2] tsp ground black pepper
  • 1 green chili (optional)
  • 1 tsp fresh mint leaves
  • 1 Tbsp coriander leaves
  • 1 tsp cumin powder
Directions
  1. Chop cucumber finely and put into a medium size serving bowl.
  2. Chop coriander, mint, and chili and add into the bowl.
  3. Beat the yogurt and add into the bowl.
  4. Add cumin powder, black pepper powder and salt.
  5. Mix well and garnish with chopped coriander.
  6. Chill until ready to serve.

Coconut-Banana Ghost Pops

Coconut-Banana Ghost Pops
Prep Time
20 minutes, plus 1 hour freeze time
Number of Servings
Makes 8 pops
Ingredients
  • 4 ripe bananas
  • 1 cup unsweetened, shredded coconut
  • [q:1/2] cup vanilla yogurt
  • Options for eyes and mouth:
    • Raisins
    • Chocolate chips
    • Dried cranberries
Directions
  1. Peel bananas and cut in half crosswise.
  2. Gently insert a popsicle stick into the center of the flat round end of each banana half.
  3. Place bananas on a cookie sheet in the freezer for 1 to 2 hours. Meanwhile, pulse coconut in a blender or food processor until it is fine. Set coconut aside on a wide shallow plate.
  4. Remove bananas from freezer. Dip each banana in yogurt until it is lightly covered. Sprinkle coconut evenly over each banana.
  5. Gently but firmly press raisins, chocolate chips, and/or dried cranberries firmly into each “ghost” to make their eyes and mouth.
  6. If ghost pops won’t be eaten immediately, place them on a cookie sheet in the freezer, so they won’t turn mushy. Pops can also be eaten frozen. 
Nutrition Info
1 pop: 32 Calories, 2 g Protein, 18 g Carbohydrates, 3 g Fiber, 7 g Total fat (6 g sat), 14 mg Sodium, [nut:1] Vitamin B6, Manganese

Star-Spangled Blueberry Parfaits

Star-Spangled Blueberry Parfaits
Prep Time
25 minutes
Number of Servings
4
Ingredients
  • 1 loaf ([q:10 3/4] oz) frozen low-fat pound cake
  • [q:1/4] cup red currant jelly or other red fruit jam
  • 2 containers (6 oz each) low-fat vanilla yogurt
  • 2 cups fresh blueberries
Directions
  1. Using a serrated knife, cut 14 slices ([q:1/4]-inch thick) from the pound cake. Return the remaining cake to the freezer for another use. Spread 7 of the slices with jelly. Top with plain slices. Trim off and discard crusts.
  2. Using a [q:1 1/4]-inch star cookie cutter, cut a star from four of the pound cake sandwiches. Set stars aside.
  3. Cut sandwich trimmings and remaining whole sandwiches into [q:3/4]-inch squares.
  4. Into four 8-ounce parfait or wine glasses, place half the cake squares, half the blueberries, and [q:1 1/2] containers yogurt, dividing equally. Top with the remaining cake squares and blueberries.
  5. Spoon dollops of the remaining yogurt on top of each parfait. Top each with a star and serve.
Nutrition Info
393 Calories, 8 g Protein, 4 mg Cholesterol, 78 g Carbohydrates, 48 g Total sugars (10 g Added sugars), 3 g Fiber, 6 g Total fat (3 g sat), 294 mg Sodium, [nutrition:2] Calcium, [nutrition:1] Vitamin C, Vitamin K, Iron
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