Cooking Corner

Barb's Cottage Cheese Pizza Bowl

As an entree

Supplies: Bowl

Time: 5 minutes

• Ingredients: 

  • • ½ cup full-fat or 2% cottage cheese

    • ¼ cup marinara sauce

    • 1 oz shredded mozzarella cheese, divided

    • ½ teaspoon Italian seasoning

    • 1-2 Tablespoons chopped bell pepper

    • 1-2 Tablespoons chopped yellow onion

    • 4 turkey pepperoni chopped 

• Instructions

1. Place cottage cheese, marinara, ½ of the mozzarella cheese, and Italian seasoning in a microwave-safe bowl.

2. Stir to combine and pop in the microwave for 30 seconds.

3. Add bell pepper and yellow onion to the mixture and stir to combine.

4. Top with the remaining mozzarella cheese and pepperoni. Microwave for 30-45 seconds or until warm throughout and cheese has melted. Top with crushed red pepper, if you’d like.

5. Enjoy with mini bell peppers or crackers for dipping

Storage: This recipe is best enjoyed fresh, but leftovers can be stored in the fridge for up to 3 days. Reheat in the microwave, oven, or air fryer until warm and melty.

Oven method: If you prefer baking, assemble your bowl in an oven-safe ramekin and bake at 375°F for 10–12 minutes, until the cheese is bubbly and golden.

Air fryer method: Assemble in an oven-safe dish and air fry at 375°F for 6–8 minutes. For an extra golden top, air fry at 400°F for 2 minutes at the end.

Make it vegetarian: Skip the turkey pepperoni and add extra veggies like mushrooms, olives or spinach.

• Serves: Makes 1 serving

• Keto or ketogenic: Lower carbohydrates, more fats and proteins

• Gluten-Free: Excludes any foods that contain gluten, which is a protein found in wheat and several other grains

Yummy Super Easy 5-minute Vegan Chocolate Pudding

As a dessert or snack

Supplies: Measuring utensils. Blender or food processor

Time: 5 minutes

• Ingredients: 

  • • 16 ounces cold silken tofu

    • 1/3 cup cacao powder

    • 4 tablespoons of maple syrup or sweetener of choice (more can be added based on your sweetness preference)

    • 1 tablespoon instant coffee 

    • 2 teaspoons vanilla extract

    • Pinch of salt

    • Pinch of Cinnamon (optional)

• Instructions

1. Combine all ingredients into a blender or food processor and blend on high. If you are using a blender, you may need to stop the blender periodically and scrape down the sides to ensure everything is fully mixed. 

2. Blend until all ingredients are combined and the texture is smooth and creamy. 

3. Taste test to add more sweetener or cinnamon if desired. 

4. Store in an airtight container in the fridge for up to four days. 

5. This pudding tastes great alone or with additional toppings like your favorite fruit or nuts.

• Serves: Makes 4 servings

• Vegan: No food or other products derived from animals

Mediterranean Grains and Greens Bowl (With or Without Chicken)

As a side dish

Supplies: Bowl

Time: 25 minutes

• Ingredients: 

  • • 2 cups kale, chopped and massaged with lemon

    • 6 romaine lettuce leaves, chopped

    • 12 cherry tomatoes, quartered

    • 2 mini Persian cucumbers, chopped

    • medium cucumber, chopped

    • 1/2 red onion, sliced

    • 1/2 cup parsley, finely chopped

    • 3 tablespoons Kalamata olives, chopped

    • 1/3 cup roasted bell peppers, chopped

    • I use jarred roasted bell peppers

    • 2/3 cup cooked farro, cooled/chilled

    • If Desired: Add 1 cooked chicken breast (chopped) 

• Instructions

1. Prep the kale by stripping the leaves from the core and then gently massaging it with a little spray oil or fresh lemon. This will soften the kale so that it is more palatable.

2. Add all ingredients to a bowl and gently toss together.

3.  If this is for meal prep, keep the garnish and dressing separate until ready to eat.  I like using quinoa crisps as a gluten-free “crunch” alternative to toasted bread.

4. Enjoy with your favorite salad dressing,  or a spicy Ranch version, which pretty much makes everything taste a little better!

• Serves: Makes 2 servings

• Mediterranean: Containing vegetables and olive oil, and a moderate amount of protein

• Low-Fat: Food where 30% or less of the calories come from fat

• Gluten-Free: Excludes any foods that contain gluten, which is a protein found in wheat and several other grains

• Vegetarian (if no chicken is added): Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts.

• Poultry (chicken) focused dish

Hearty Vegetable Frittata

As an entree

Supplies: Mixing bowl, Whisk, Measuring Cup, Knife for Chopping

Time: 25 minutes

• Ingredients: 

  • • 4 large eggs

    • 2 egg whites, whites

    • 1/4 cup milk

    • 2 tbsp extra virgin olive oil

    • 1/2 cup, chopped onions, small dice

    • 1 cup asparagus, trimmed and thinly sliced on the bias

    • 1 cup spinach

    • 1/2 cup, chopped zucchini, trimmed and small dice

    • 2 clove garlic, finely chopped

    • 1 tsp thyme, coarsely chopped

    • 1 tsp kosher salt

    • 1/2 tsp black pepper

• Instructions

1. Heat oven to 400 degrees F. Whisk the eggs, egg whites, and milk in a large bowl; set aside.

2. Heat the oil in a large oven-safe nonstick or cast-iron skillet over medium-high heat. Add the onion and cook, stirring occasionally, until starting to soften, about 5 minutes. Add the asparagus, spinach, and zucchini and cook, stirring constantly, until the spinach has wilted and the vegetables are crisp-tender, about 4 to 6 minutes. Add the garlic, thyme, salt, and pepper and cook until fragrant, about 1 minute.

3. Reduce the heat to medium, pour the egg mixture into the pan, and tilt the pan to spread into an even layer. Cook, undisturbed, until the eggs start to set along the edge of the skillet, about 2 to 3 minutes.

4. Transfer the skillet to the oven and cook until the eggs are set and the top is browned, about 10 minutes. Using a kitchen towel or pot holder, carefully remove the pan from the oven (the handle will be hot), slice into wedges, and serve immediately.

Tip: If you want a deeper brown on top of the frittata, place the skillet under the broiler for 1 to 2 minutes.

• Serves: Makes 4 servings

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts.

Tempeh & Tofu Delight

Picture from Tasting Table: Difference between Tofu and Tempeh. Recipe from Irene Gaither at South Mountain.

As an entree

Supplies: Sauté Pan, Knife, cutting board

Time: 15-20 minutes

• Ingredients: 

  • • 1 tofu

    • 1 package of tempeh

    • 1/4 onions

    • 3 cloves of garlic

    • 4 green chili peppers

    • Salt

    • Pepper

• Instructions

1. Cut off the tempeh and tofu

2. Cut the onions and garlic

3. Sauté onions, garlic, and green chili pepper in 2 tablespoons of oil

4. Then, add cut tempeh and tofu

5. Keep sautéing until tempeh and tofu until they turn a yellowish brown 

6. Add a dash of salt and pepper to taste

• Serves: Makes 4 servings

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts.

• Vegan - no food or other products derived from animals

Grilled Zucchini, Tomato, and Mozzarella Wrap

Picture from Eat Something Vegan

As a starter or entree

Supplies: Sharp knife, large bowl, mason jar with lid, spoon

Time: 10 minutes

• Ingredients: 

  • • 1 medium zucchini, ends trimmed and halved lengthwise

    • 1 tbsp olive oil

    • 1/4 tsp kosher salt

    • 1/4 tsp black pepper

    • 2 corn tortillas or 2 whole wheat tortillas, 7-inch, depending on personal preference

    • 8 cherry tomatoes, halved

    • 2 oz part-skim buffalo mozzarella cheese, shredded

    • 1 tbsp oregano, chopped

    • 2 tbsp basil, chopped

• Instructions

1. Heat a grill pan over medium-high heat. Brush the cut sides of the zucchini and season with the salt and pepper. Place cut-side down on the grill and cook until grill marks appear, about 2 to 3 minutes on each side. Transfer to a cutting board and cut into bite-sized pieces.

2. Place the tomatoes, cheese, oregano, and basil in a large bowl. Add the zucchini and stir to combine.

3. Place a medium pan over medium-high heat, add the tortillas one at a time, and cook until pliable, about 1 or 2 minutes on each side.

4. Place the tortilla on a work surface, add the filling, fold in half, and serve.

• Serves: Makes 2 servings

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts.

Best Chopped Salad

As a starter (appetizer or salad), as a side dish, or an entrée

Supplies: Sharp knife, large bowl, mason jar with lid, spoon

Time: 15 minutes

• Salad Ingredients: 

  • • 1-2 cups of romaine lettuce, finely chopped 

    • 1/4 cup of uncooked cauliflower, finely chopped

    • 1/4 of a red, orange, or yellow bell pepper, finely chopped 

    • 1/3 of a seeded English cucumber, finely chopped 

    • 2-3 oz of protein (chicken, uncured ham, bacon, etc.), finely chopped 

    • 1 handful (5-6) green olives, finely chopped

    • 1 Tbsp grated Parmesan cheese

    • 2 tsp chia seeds

    • 2 tsp sunflower seeds

    • 2 tsp hemp hearts

    • 1 oz of nuts, finely chopped

• Dressing Ingredients

  • • 2 Tbsp Balsamic vinegar

    • 1/3 cup avocado or olive oil

• Instructions

1. The listed salad ingredients and amounts are just a starting point - you can change or add to them. 

2. For each salad ingredient other than seeds, the important part of the recipe is to finely chop them. Finely chop ingredients with a sharp knife and layer into a large bowl. 

3. Using a spoon, carefully toss the ingredients in the bowl to thoroughly mix.

4. Pour dressing ingredients into a pint-size mason jar with a lid. 

5. With the lid closed, vigorously shake to mix the vinegar and oil. 

6. Pour over mixed salad ingredients in the bowl and season with salt and pepper if desired, and serve.

• Serves: Makes 1-2 servings

• Keto or ketogenic: Lower carbohydrates, more fats, and proteins

• Mediterranean: Containing vegetables and olive oil, and a moderate amount of protein)

Wake-Up Smoothie

Breakfast or Snack

• Supplies: Blender

• Time: 5 minutes
  
  

• Main Ingredients: 

  • • 1 1/4 cup of orange juice or nut milk of your choice (e.g., almond)

    • 1 banana

    • 1 1/4 cup of frozen berries (your choice)

    • 1/2 cup of low-fat silken tofu or low-fat plain yogurt

    • 1 tbsp of sugar or sweetener (your choice)

• Instructions

1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda),

2.  If using, in a blender; cover

3.  Blend until creamy.

4.  Serve immediately. 

• Serves: Makes 3 servings

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds and nuts.

• Vegan: No food or other products derived from animals.

Chocolate Chia Seed Pudding

Side Dish: Snack

• Supplies: Small mason jar, blender

• Time: 15 minutes to make. At least 4 hours in the refrigerator.
  
  
  

• Main Ingredients: 

  • • 2 cups of almond milk

    • 1/2 cup of chia seeds

    • 1/2 tsp vanilla extract

    • 2 tsps of Stevia

    • 1/4 tsp cinnamon powder

    • 1/4 cup cacao powder

    • Handful of berries

• Instructions

1. Place all ingredients into a blender

2. Blend on high for 1-2 minutes until completely smooth

3. Pour mixture into a small mason jar

4. Refrigerate for 4 hours or overnight

5. Serve with a handful of berries on top (optional)

• Serves: Makes 2 servings

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds and nuts

• Low-Fat: Food where 30% or less of the calories come from fat

Quick Morning Scramble

Side Dish: Breakfast

• Supplies: Bowl, saucepan, spatula

• Time: 1 hour
  
  

• Main Ingredients: 

  • • 2 eggs

    • 2 teaspoons of cheese of choice (if desired)

    • 1 cup of greens (kale or spinach)

    • 1 small tomato (chopped)

    • 3 mushrooms (chopped)

    • 2 slices of yellow or sweet onion (chopped)

    • Cooking spray or olive oil

• Instructions

1. In a bowl crack the eggs and whip for 1-2 minutes, add some sea salt and pepper (if preferred), and set aside

2. Thinly slice mushrooms

3. Chop tomatoes and other veggies as needed

4. Heat a medium saucepan and coat with cooking spray or olive oil over medium heat

5. Add in onions and stir until they are translucent

6. Add in mushrooms and tomatoes. Sautee 3 minutes

7. Add in kale or spinach and give it 2 minutes to wilt

8. Pour in whipped eggs over veggies

9. With a spatula begin to fold eggs and veggies together and allow eggs to cook thoroughly until no longer runny. 

10. Add cheese (if desired) on top and enjoy!

• Serves: Makes 1-2 servings

• Mediterranean: Containing vegetables and olive oil and moderate amount of protein

Apricot Ginger Salmon Nugget Bowl

Lunch or Dinner Recipe: Bowl

• Supplies: No specific utensils, equipment, or measuring devices

• Time: 1 hour
  
  

• Main Ingredients: 

  • • 16oz (1lb) sugar snap peas

    • 1 large red bell pepper, diced

    • Salmon

    • 20oz center-cut salmon fillet, skinned and cut into 2-inch chunks

    • 1 tablespoon coconut sugar

    • spray olive oil or avocado oil

• Sauce Ingredients:

  • • 1/4 cup reduced sugar apricot preserves

    • 2 teaspoons fresh ginger

    • 3 tablespoons coconut sugar

    • 1/3 cup low sodium soy sauce (or tamari)

    • 1/2 cup water (or chicken broth)

    • 1 tablespoon arrowroot (wait before adding)

• Rice Ingredients:

  • • 2 cups cooked jasmine rice (or steamed cauliflower rice for a low-carb option)

    • 1/2 cup fresh cilantro, finely chopped

    • 1 tablespoon lime zest

    • juice from 1 lime

    • 1 tablespoon sesame oil (optional)

• Instructions

1. Mix together the ingredients for the sauce.  (BEFORE adding the arrowroot, season to taste the sauce with more/less ginger, soy or water/broth.  Careful to not add too much sugar if more sweetness is needed.) Add in the arrowroot and mix together. Set aside.

2. Set a nonstick skillet on HIGH  heat.  Once hot, spray with oil and add peas and bell pepper. Cook for 3 to 5 minutes, until sear marks appear along the edges and the peas turn a vibrant green color. Remove the skillet and set aside.  Place the skillet back on the heat.

3. In a bowl, lightly toss salmon nuggets with coconut sugar and (spray) oil.  Lightly spray the skillet and add the salmon.  Sear and cook for 1 – 3 minutes, careful not to completely cook the salmon.  Use tongs or your fingers  to quickly flip the salmon while once in the skillet.  Once the salmon has some deep, rich sear marks, reduce the heat of the skillet to low-medium and remove the salmon.  Set aside.

4. Once the skillet has cooled down, pour in the ingredients for the sauce. Once the sauce begins to lightly simmer, stir IMMEDIATELY, continuously and quickly. If the skillet is too hot, simply take the skillet off the heat and continue stirring. Note: adding sauce to a hot skillet will result in a slimy and/or clumpy sauce.

5. Once the sauce is a nice consistency, add the salmon nuggets back to the skillet and spoon the sauce over the nuggets and allow the heat of the sauce to cook the salmon the rest of the way.

6. Garnish the salmon with green onion and sesame seeds.

• Serves: Makes 4 servings

• Fish focused dish

Southwest Dense Bean Salad with Vinaigrette 

Lunch or Dinner Recipe: Salad or Wrap

• Supplies: Large Mixing Bowl

• Time: 1 hour
  
  

• Ingredients for Salad: 

  • • 1 can (15.5 oz) no salt added black beans, drained

    • 1 can (15.5 oz) no salt added red kidney beans, drained

    • 1 can (15.5 oz) no salt added white beans, drained

    • 1 large poblano pepper, diced

    • 1 yellow bell pepper, diced

    • 1 red bell pepper, diced

    • 10oz cherry tomatoes, quartered

    • 1/2 small red cabbage, diced

    • 1 can (4oz) mild green chilis

    • 1 large avocado, diced

    • 1/2 cup cilantro, roughly chopped

    • 1/2 cup parsley, roughly chopped

    • 1lb cooked rotisserie chicken (white) meat, pulled and chopped

    • 1 cup cotija queso, crumbles or grated

• Ingredients for Dressing: 

  • • 5 oz mild red enchilada sauce

    • 2 tablespoons Tajin or chamoy sauce

    • 4 tablespoons olive oil

    • 1.5 tablespoons white vinegar

    • 2 teaspoon cumin

• Instructions

1. Whisk together the ingredients for the dressing until it emulsifies (or gets thick and creamy) and set aside.

2. Add all ingredients for the salad to a large mixing bowl.  You can either pour in the dressing now, or wait until you are ready to enjoy.

It should not matter when you add the dressing since the salad is naturally wet, and the vegetables are all crispy (except the herbs).

3. Toss everything together and enjoy!

I enjoy mine without any sides, in a tortilla as a burrito, or even with chips, especially at get-togethers and parties.

This will last in the fridge for 5 – 7 days in airtight containers.

• Serves: Makes 8 servings

• Vegetarian: for a vegetarian version, leave out the chicken

Jack-'o-Lantern Empanadas

Starter/Appetizer Seasonal Recipe

• Supplies: Garlic mincer (if available), measuring cup, skillet

• Time: 1 hour
  
  

• Ingredients for Empanadas: 

  • • 1 tablespoon canola oil

    • 1/2 cup frozen corn

    • 1/4 cup finely chopped onion

    • 1/4 cup finely chopped sweet red pepper

    • 2 garlic cloves, minced

    • 1 can (15 ounces) pumpkin

    • 1/2 cup black beans, rinsed and drained

    • 2 teaspoons chili powder

    • 3/4 teaspoon salt

    • 3/4 teaspoon ground cumin

    • 1/2 teaspoon dried oregano

    • 2 packages (14.1 ounces each ) refrigerated pie crust

    • 1 large egg

    • 1 tablespoon water 

• Instructions

1. Preheat oven to 425°. 

2. In a large skillet, heat oil over medium heat. 

   1. 1. Add corn, onion and pepper; cook and stir 2-3 minutes or until tender. 

      2. Add garlic; cook 1 minute longer. 

      3. Stir in pumpkin, black beans and seasonings; heat through. 

      4. Cool slightly.

3. On a lightly floured surface, unroll pie crust. 

   1. 1. Cut 60 pumpkins with a 3-in. floured pumpkin-shaped or round cookie cutter, rerolling crust as necessary. 

      2. Place half of the pumpkin cutouts 2 in. apart on parchment-lined baking sheets; top each with about 1 tablespoon pumpkin mixture. 

      3. Using a knife, cut jack-o'-lantern faces or slits out of the remaining cutouts. 

      4. Place over the top of the pumpkin mixture; press edges with a fork to seal.

4. In a small bowl, whisk egg and water; brush over empanadas. 

5. Bake until golden brown, 12-15 minutes. 

6. Remove from pan to wire racks and cool before serving

• Serves: Makes 6 servings

• Vegetarian: food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds and nuts

Apple Walnut Salad with Apple Vinaigrette Dressing

Side Recipe: Recipe from Wondr Health

• Supplies: Large bowl, small bowl, whisk

• Ingredients for Salad: 

  • • 6 cups (about one 10-oz package spring mix or baby spinach)

    • 1 red apple, cored, and cut into slivers

    • 1/2 cup roasted walnuts, chopped

    • 2 celery stalks, chopped

    • 1/3 cup reduced-fat cheddar cubes

    • 1/3 cup dried cranberries 

• Ingredients for Vinaigrette: 

  • • 1/4 cup apple juice

    • 1/4 cup water

    • 2 Tbsp apple cider vinegar

    • 1 Tbsp honey

    • 1/2 tsp salt

    • 1/4 tsp black pepper

    • 3 Tbsp vegetable oil

• Instructions

1. Toss spring mix, apples, walnuts, celery, cheese, and cranberries in a large bowl.

2. In a small bowl, whisk together all dressing ingredients.

3. Toss salad with dressing and serve.

• Serves: Makes 6 servings

Collard Green Salad with Sesame Vinaigrette

Side Recipe: Recipe adapted for CNN from “Sunday Best: Cooking Up the Weekend Spirit Every Day” by Adrienne Cheatham with Sarah Zorn. Published by Clarkson Potter. 

• Supplies: Small saute pan, two small bowls, large mixing bowl, knife or mandoline, measuring spoons, fork, spoon, serving bowl or plate

• Ingredients: 

  • • 2 tablespoons sesame seeds (mixed black and white or just one type is fine)

    • 1 pound collard green leaves, washed

    • 1 small shallot, peeled and cut in half lengthwise

    • ½ a lemon (optional)

    • ¼ teaspoon fine sea salt

    • 2 tablespoons rice vinegar

    • 2 tablespoons soy sauce

    • ½ teaspoon ground white pepper

    • ½ teaspoon sugar

    • ¼ teaspoon mustard powder

    • 1 tablespoon white miso paste

    • 2 tablespoons sesame oil

• Instructions for Seasoning Option 1 in Oven

1. In a small sauté pan over medium-low heat, add the sesame seeds and swirl or toss occasionally until toasted and fragrant, 2 to 3 minutes. Set aside in a small bowl and let cool.

2. Cut the leaves in half lengthwise, removing the thick center stems. Stack 4 to 5 half-leaves at a time and slice crosswise into ribbons about ¼-inch thick. (It doesn’t have to be perfect. If the cut is thicker, let it marinate longer at the end; if thinner, marinate for less time. You be the judge). Place the sliced greens in a large mixing bowl.

3. Shave the shallot crosswise, slicing thinly by hand or with a mandoline. Place the sliced shallot in the bowl with the collards. Season the collards and shallot with the salt, and, if desired, a squeeze of lemon. Use your hands to toss and massage the greens to distribute until they are dark and shiny. Set aside while making the dressing.

4. Combine the rice vinegar, soy sauce, pepper, sugar, mustard powder and 2 teaspoons water in a small bowl. Add the white miso paste and use a fork or back of a spoon to mash and dissolve it into the liquids. Use the fork to whisk in the sesame oil, then pour dressing onto the collards and toss well — like really get in there. Sprinkle the toasted sesame seeds over the top and let sit for at least 10 minutes before serving.

5. Toss the greens again and transfer to a serving bowl. The salad can also be made a few hours ahead and kept in the refrigerator in a covered container until ready to serve.

• Serves: 2-4

Easy 3-Ingredient Avocado Bread Buns High Protein Recipe

Breakfast, Lunch, or Dinner Recipe: Avocado Bread Buns

• Supplies: Cookie sheet, parchment paper, plate, medium bowl, spatula, oven mitts, wire rack

• Time: 25 minutes

• Ingredients: 

  • • 1 avocado

    • 1 egg

    • 1 cup mozarella cheese

• • Seasoning Option #1

    • 1/4 teaspoon garlic powder

    • 1/4 teaspoon onion powder

    • 1/4 teaspoon salt

    • 1 teaspoon sesame seeds

    • 1/2 teaspoon poppy seeds

• • Seasoning Option #2

    • 1/4 teaspoon salt

    • 1/4 teaspoon everything bagel seasoning

• Video Instructions

• Instructions for Seasoning Option 1 in Oven

  • • Step 1: Preheat your oven to 400°F. 

    • Step 2: Line a cookie sheet with parchment paper or lightly grease it with oil. 

    • Step 3: On a plate, mash the avocado with a fork until smooth. 

    • Step 4: Shred the mozzarella cheese. 

    • Step 5: Whisk the egg in a medium bowl. Then, add the mashed avocado and mozzarella cheese. 

    • Step 6: If using Seasoning Option 1, add garlic powder, onion powder, and salt to the mixture. 

    • Step 7: Stir with a spatula until well combined. 

    • Step 8: Divide the mix into four equal portions and drop onto the prepared baking pan. Spread each mound into a circle or square shape about 1/4" thick. Make it slightly thicker around the edges. 

    • Step 9: If using Seasoning Option 1: Lightly sprinkle sesame seeds and poppy seeds over the top of the buns. 

    • Step 10: Bake for 20 minutes until the tops are golden brown. 

    • Step 11: Remove the bread from the oven and let it cool in the pan for 10 minutes. 

    • Step 12: Then, transfer it to a wire rack to cool completely. 

• Instructions for Seasoning Option 2 in Oven

  • • Step 1: Preheat your oven to 400°F. 

    • Step 2: Line a cookie sheet with parchment paper or lightly grease it with oil. 

    • Step 3: On a plate, mash the avocado with a fork until smooth. 

    • Step 4: Shred the mozzarella cheese. 

    • Step 5: Whisk the egg in a medium bowl. Then, add the mashed avocado and mozzarella cheese. 

    • Step 6: If using Seasoning Option 2, add salt to the mixture. 

    • Step 7: Stir with a spatula until well combined. 

    • Step 8: Divide the mix into four equal portions and drop onto the prepared baking pan. Spread each mound into a circle or square shape about 1/4" thick. Make it slightly thicker around the edges. 

    • Step 9: Bake for 10 minutes and remove from oven

    • Step 10: Sprinkle with Everything Bagel Seasoning. Doing this later will help you avoid a bitter aftertaste since this seasoning contains larger flakes of onion and garlic that can easily burn.

    • Step 11: Then put the buns back in the oven and bake for 10 minutes until the tops are golden brown.

    • Step 12: Remove the bread from the oven and let it cool in the pan for 10 minutes. 

    • Step 13: Then, transfer it to a wire rack to cool completely. 

• Instructions for Air Fryer Instead of Oven

  • • Step 1: Divide the mixture into 4 portions and spread on a piece of parchment paper cut to the size of the air fryer basket. 

    • Step 2: Bake at 400ºF for 10 minutes. 

    • Step 3: Then carefully remove the parchment paper from the basket, flip the patties over with a spatula, lower the parchment paper and buns back into the air fryer

    • Step 4: Bake for another 4 minutes or until golden brown. 

• Serves: 2

• Keto or Ketogenic: Lower carbohydrates, more fats, and proteins

Apple Stix Cabbage Salad

This light and refreshing seasonal recipe comes to us from Stephanie Green, RDN.

Starter, Lunch, or Dinner Recipe: Apple Stix Cabbage Salad

• Supplies: Measuring spoons. large mixing bowl, cutting board, knife

• Time: 20 minutes

• Ingredients: 

  • • 2 tablespoons canola oil

    • 1 tablespoon white vinegar

    • 1 teaspoon sesame oil

    • 1 teaspoon sugar

    • ½ teaspoon kosher salt

    • 1 tablespoon grated ginger

    • 1 jalapeno, seeded & finely minced (about 2 tablespoons)

    • 1 pound Fuji apples (about two apples)

    • 3 celery sticks

    • 4 cups finely sliced Napa cabbage

    • 2 tablespoons chopped fresh mint

    • 1 tablespoon sesame seeds 

• Instructions: 

  • • Step 1: Whisk together canola oil, vinegar, sesame oil, sugar, and salt in a large bowl until well combined.  Stir in ginger and jalapeno.  Set aside.

    • Step 2: Cut off a ½ inch from the bottom of the apple to make a flat surface.  Then slice off about a 1/8 inch thick slice from each side of the apple and discard. Continue slicing 1/8-inch thick slices on each side until you reach the core.  Discard core.  Stack 3 or 4 slices and then cut into strips that are 1/8 inch wide.  The strips should resemble a matchstick with red tips at both ends.  Toss apples in vinaigrette immediately to prevent browning.

    • Step 3: Cut off the top and bottom of each celery stick.  Cut each stick on the bias by turning it to a 45-degree angle and then thinly slice 1/8 inch thick.  Add to apple mixture.

    • Step 4: Remove 8 large leaves from the Napa cabbage. Rinse and pat dry. Stack about 4 leaves and slice into 1/8-inch strips. Repeat with the remaining leaves.

    • Step 5: Add cabbage and mint to apple mixture. Toss well. Garnish with sesame seeds. 

• Serves: 4

• Vegetarian: Food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds and nuts

• Plant-based: Minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products

• Gluten-Free: Excludes any foods that contain gluten, which is a protein found in wheat and several other grains 

Healthy Salmon Pasta

This pasta dish is part of the Mediterranean diet. It contains vegetables, olive oil, and a moderate amount of protein.

Lunch or Dinner Recipe: Healthy Salmon Pasta

• Supplies: Pan

• Time: Hands On: 10, Total time: 25 

• Ingredients: 

  • • 350g penne

    • 2 salmon steaks, about 175g/6oz each

    • 1 tbsp olive oil

    • 2 tbsp pine nut

    • 1 red pepper, deseeded and chopped

    • 300g mushroom, sliced

    • handful basil leaves 

• Instructions: 

  • • Step 1: Cook the pasta following pack instructions, adding the salmon to the water 6 mins before the end of the cooking time.

    • Step 2: Heat the oil in a pan, then cook the pine nuts until toasted. Add the pepper and fry until softened. Tip in the mushrooms and stir until they start to soften, then add a ladleful of the pasta water.

    • Step 3: When the pasta is cooked, remove the salmon to a plate, then drain the pasta. Fork the salmon into flakes and add to the vegetables along with the pasta and the basil leaves. Season with pepper and lightly toss together before serving

      • • For a veggie version of this dish, omit the salmon and add two zucchinis chopped into chunks, and 100g cherry tomatoes to the pan along with the peppers. 

• Serves: 4

• Gluten-Free: Gluten-Free excludes any foods that contain gluten, which is a protein found in wheat and several other grains

Hubby's Ultimate Baked Eggs with Roasted Vegetables Breakfast

Enjoy this healthy meal for breakfast, lunch, or a snack. Submitted by Brachelle McMurry-Ganther, this recipe features eggs for protein and veggies that will increase your fiber and nutrient levels. 

Breakfast, Lunch, or Snack: Hubby's Ultimate Baked Eggs with Roasted Vegetables Breakfast

• Supplies: Cutting Board, Measuring Cups and Spoons, 2-quart Rectangular Baking Dish, Large Mixing Bowl. 

• Time: 25 minute prep time (plus 8-10 hours to cover and chill in the refrigerator)

• Ingredients: 

  • • 3 cups small broccoli florets (about 1 inch in size)

    • 12 ounces yellow potatoes, such as Yukon Gold (skin on), cut into 1/2 to 3/4-inch pieces (about 2 cups)

    • 1 large sweet orange potato, cut into 1/2 to 3/4- inch pieces (about 1 cup)

    • 1 small red onion, cut into 1/16 to 1/8 inch thin slices

    • 1 small red bell pepper, cut in halves, cut each half into 1/8 to 1/4- inch piece

    • 2 tbsp olive oil

    • 6 eggs

    • 2 oz. Manchego cheese, shredded (1/2 cup)

    • 1/2 tsp cracked black pepper 

• Instructions: 

  • • Step 1: Preheat oven to 425 degrees Fahrenheit. Coat a 2-quart rectangular baking dish with nonstick cooking spray.  In a large bowl, combine broccoli, yellow potatoes, onion, red bell pepper, olive oil, and 1/4 teaspoon salt, tossing to coat vegetables.

    • Step 2: Spread vegetable mixture evenly in the prepared pan. Roast for 10 minutes. Stir vegetables; roast for about 5 minutes more or until vegetables are tender and starting to brown. Remove from oven. Spread vegetables evenly in the baking dish; cool. Cover and chill in the refrigerator for 8 to 24 hours. 

    • Step 3: Let chilled vegetables stand at room temperature for 30 minutes. Meanwhile, preheat oven to 375 degrees Fahrenheit.

    • Step 4: Bake vegetables, uncovered, for 5 minutes. Remove from oven; make six wells in the layer of vegetables. Break an egg into each well. Bake for 5 minutes more. Sprinkle with cheese. Bake for 5I w to 10 minutes more or until eggs whites are set and yolks are starting to thicken. Sprinkle with pepper. 

• Serves: 6 servings (per serving: 1 egg, and 1 cup vegetables) 

• Vegetarian: food focused on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds and nuts

• Gluten-Free: excludes any foods that contain gluten, which is a protein found in wheat and several other grains

• Diabetes-Appropriate

• Nut-Free

• Low-Sodium

• Soy-Free

• Heart-Healthy

• Low-Calorie  

Submitted by Brachelle McMurry-Ganther 

Colorful Mango Salsa

Here is a recipe that usually does not stand on its own, but can provide a wonderful accompaniment to a healthy meal. 

When we think of salsa, we often think of chips. This recipe can be eaten with chips or without…it’s up to you. 

With only a few ingredients, this dish makes for the perfect appetizer or starter.

Appetizer or Salad Recipe: Colorful Mango Salsa

• Supplies: Measuring cup, and knife for chopping 

• Time: 15 minutes hands-on, 20 minutes total time 

• Ingredients: 

  • • 1 Mango (ripe) diced

    • 1/3 cup of white onion (diced)

    • 1 Red bell pepper (diced)

    • 1/3 cup fresh cilantro (coriander) finely chopped

    • 1 Lime (juice only)

    • Sea salt (to taste)

    • Pepper (to taste) 

• Instructions: 

  • • Mix ingredients together and use salt, pepper (and if you want Lime) to taste 

• Serves: 4-6

• Gluten-Free: Gluten-Free excludes any foods that contain gluten, which is a protein found in wheat and several other grains

• Low-Fat: food where 30% or less of the calories come from fat

• Vegan: no food or other products derived from animals

Veggie Omelet Cakes

Jenny Willette from DO HR shares, "I make this every weekend for my husband and me to have a healthy and easy breakfast every morning during the week and will add a different veggie to the base veggies to give some variation. After they cool, I fill 6 sandwich baggies with 2 cakes each for my husband and 6 sandwich baggies with 1 cake each for me. On Sundays, I also make a berry salad (strawberries, blueberries, blackberries, raspberries, and fresh mint) to last us for the week. While I heat my veggie omelet cake in the microwave for a minute, I put together a bowl with 3/4 cup cottage cheese topped with the berry salad. My husband will eat them as they are or add them to a tortilla with salsa to make a breakfast burrito."

Breakfast Recipe: Veggie Omelet Cakes

• Supplies: Large saute pan, 3.5-inch diameter muffin pans, mixing bowls, ladle

• Time: 1 hour including prep and cook time

• Ingredients: 

  • • Two cartons of sliced mushrooms

    • Two small yellow onions (diced) or One large yellow onion (diced)

    • Three bell peppers (diced) or Two bell peppers and three jalapeno peppers (diced)

    • One bag of baby spinach

    • And, any other veggies you would like to add

    • 18 eggs

    • 1/4 cup Half and Half

    • Olive Oil Spray

    • Mozzarella Peals or Goat Cheese

    • The Mix (salt, pepper, and garlic powder) 

• Instructions: 

  • • First Sauté in one tablespoon of Olive Oil 

      • Two cartons of sliced mushrooms

      •  Two small yellow onions (diced) or One large yellow onion (diced)

      •  Three bell peppers (diced) or Two bell peppers and three jalapeno peppers (diced)

      •  Any other veggies you would like to add like fire-roasted tomatoes, artichokes, etc.

      •  One bag of baby spinach (add this to the top after the other veggies have begun to soften)

      •  The Mix (salt, pepper, and garlic powder)

• • • While the veggies cool, Whisk together

      •  18 eggs

      •  1/4 cup Half and Half

      •  The Mix (salt, pepper, and garlic powder)

• • • Spray Muffin Pans with the Olive Oil Spray

• • • Preheat Oven to 325 Degrees

    • Fold the veggies into the eggs, then ladle ½ cup of the veggies/eggs into each muffin tin.

    • Add 4-5 Mozzarella Peals or crumble 1 ½ tablespoons Goat Cheese into each muffin tin. 

    • Arrange muffin pans in the oven and cook for 30 minutes.

    • Eat or let them cool completely and put them in Ziploc bags to store in the fridge for another day.

• Serves: 10-12 

• Gluten-Free: Gluten-Free excludes any foods that contain gluten, which is a protein found in wheat and several other grains

Gluten-Free Macaroon Cake

You may be thinking, “how can this be? “A gluten-free macaroon.” Yes, it is possible. 

This gluten-free macaroon cake recipe is made with almond flour. Almond flour is packed with vitamins and nutrients such as Magnesium, Vitamin E, and fiber. This gluten-free alternative provides a feeling of fullness without the high carbohydrate content of wheat flour and gives the cake a light and airy taste and texture.

Before diving into the recipe let's get something straight. There is a difference between macaroons and macarons. Macaroons are craggy cookies (and in this case cake) often made of shredded coconut with egg whites and sugar - and sometimes flour (in our case - almond flour). Sometimes they are dipped in or drizzled with chocolate. Macarons, on the other hand, are (often colorful) meringue cookies sandwiched with a filling (fruit, ganache, cream, etc). The meringue is made with almond flour, sugar, and egg whites and requires quite a bit of precision. 

Dessert Recipe: Gluten-Free Macaroon Cake

• Supplies: Non-stick cooking spray, 9 inch round cake pan, parchment paper, mixer (preferably electric) 

• Time: Hands on time: 15 minutes, Total Time: 1 hour 

• Ingredients: 

  • • Non-stick cooking spray

    • 3 large eggs

    • 1Cup granulated sugar

    • 1 1/2 cups unsweetened shredded coconut

    • 1 1/2 cups almond flour

    • 1/2 tsp kosher salt

    • 1/4 cup almond extract

    • 1/4 cup of sliced almonds

    • 1/4 cup of chocolate chips (if desired).

    •  Powdered sugar and strawberries for serving.

• Instructions: 

  • • Step 1: Preheat oven to 350 degrees F. 

    • Step 2: Line a 9-inch round cake pan with parchment paper and grease pan with cooking spray. 

    • Step 3: Bring 1 inch of water in a medium saucepan to a simmer. 

    • Step 4: Using your mixer, beat the eggs and sugar in a large bowl at medium speed until blended. 

    • Step 5: Set the bowl over the simmering water and whisk the mixture until the eggs are warm to the touch (about 4-5 minutes). 

    • Step 6: Remove mixture from heat and beat mixture at high speed until it is 3x's its volume (about 5 minutes). 

    • Step 7: Fold in coconut, almond flour, and kosher salt. 

    • Step 8: Spread the batter in the prepared pan and sprinkle with sliced almonds. 

    • Step 9: Bake until golden brown and firm (about 30 minutes). Let cool for 15 minutes. Top with powdered sugar and strawberries, and serve. 

• Serves: 10-12 

• Gluten-Free: Gluten-Free excludes any foods that contain gluten, which is a protein found in wheat and several other grains