Super Greens Pasta Bake Serves 4 Download PDF Ingredients 12 ounces dry whole-wheat fusilli (or other pasta) 3 cups tomato sauce with onions and garlic (no salt added) 1 Tablespoon olive oil 2 cups mushrooms, sliced 4 cups dark leafy greens (kale, spinach, Swiss chard...
Sheet Pan Dinner Serves 4 plus leftovers Download PDF Ingredients 8 cups of assorted vegetables, such as: carrots, parsnips, yams, potatoes, Brussels Sprouts, broccoli, zucchini, red or white onion, peppers ½ teaspoon each: dried oregano, thyme, rosemary Black pepper...
Red and Yellow Potato Roasties Serves 4 Download PDF Ingredients 16 baby red and yellow potatoes (less than 2 inches in diameter) 1 Tablespoon olive oil Fresh thyme for garnish Seasoned cook: This recipe produces potatoes that approximate the taste and texture of...
Rainbow Lentil Medley Serves 4 Download PDF Ingredients Salad 2 cups low-sodium chicken or vegetable broth 1 cup water 1 cup lentils, rinsed and picked over 3-4 garlic cloves, minced ¼ teaspoon each, black pepper and oregano 6 cups mixed vegetables, thinly sliced or...
Super-Quick Red Beans and Rice Serves 4 Download PDF Ingredients 1 teaspoon olive oil 1 medium onion, chopped ½ green pepper, chopped ½ cup low-sodium chicken broth 1 14.5-ounce can chopped tomatoes 1 teaspoon cumin ½ teaspoon cayenne pepper 2 cups cooked brown rice 1...
Sweet Barley Pilaf Serves 6 Download PDF Ingredients 1 Tablespoon olive oil 1 medium onion, diced (2 cups) 4 mushrooms, sliced (1 cup) 1 celery stalk, diced ½ cup slivered almonds 1 cup barley or other whole grain ¼ cup raisins, golden or black Dash of salt 1...
Mediterranean Stuffed Zucchini Serves 6 Download PDF Ingredients 2 large zucchinis, or four small 1 Tablespoon lemon zest 2 garlic cloves, finely minced 1-2 Tablespoons harissa 1/3 cup extra virgin olive oil 3 cups cooked coarse whole grain, like farro 2 green onions,...
Think Spring Spaghetti Serves 4 Download PDF Ingredients 12 ounces whole wheat spaghetti (or other pasta) 1 Tablespoon olive oil ½ pound asparagus, cut into 1-inch slices 2 garlic cloves, crushed or finely chopped ½ teaspoon black pepper ½ cup part-skim ricotta cheese...
Italian White Beans and Garlicky Swiss Chard Serves 4 Download PDF Ingredients 1 Tablespoon extra virgin olive oil 2 garlic cloves, minced 4 cups Swiss chard or kale (about 1 bunch), chopped ¼ cup low-sodium chicken broth ½ teaspoon red pepper flakes 1 15-ounce can...
Triple-B Burgers Makes 6 patties Download PDF Ingredients 1 15-ounce can butter beans, drained and rinsed ½ cup red onion, finely chopped 1/3 cup carrot, grated and finely chopped ¼ cup celery, finely chopped 1 egg, beaten ¼ cup fresh cilantro, roughly chopped 1...
Garlicky Green Beans Serves 4 Download PDF Ingredients ½ teaspoon black pepper 1 Tablespoon extra virgin olive oil ½ pound green beans, rinsed and cut to desired length ½ cup low-sodium chicken broth (or water) 4 garlic cloves, minced pinch salt (optional) Seasoned...
DIY Pizza: Wholesome Whole-Wheat Pizza Crust Makes 8 slices Download PDF Ingredients 1 cup warm water 1 teaspoon yeast 1 Tablespoon honey 1 Tablespoon olive oil ½ teaspoon salt 2½ cups whole-wheat flour (can mix with whole-wheat pastry) Seasoned Cook: Set up a “pizza...
Wilted Kale and Sweet Potato Salad Serves 2 (4 as a side dish) Download PDF Ingredients 2 medium sweet potatoes 1 small sweet onion, thinly sliced 4 garlic cloves, crushed 4 cups kale leaves, chopped (stems removed) ½ cup golden, seedless raisins Dressing 1 Tablespoon...
