Veggie Chili

Ingredients

1 small onion, chopped

1 large green bell pepper, chopped

3/4 cup chopped celery

3/4 cup dry red wine or water

3 cloves garlic, finely chopped

2 cans (14.5 ounces each) diced tomatoes, undrained

1 1/2 cups water

1/4 cup tomato paste

2 Vegetable Flavor Bouillon Cubes

1 tbsp chopped fresh cilantro

1 tbsp chili powder

1/2 tsp cumin

2 cans (15 ounces each) kidney beans, rinsed

Directions

Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.

Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder and cumin; stir well.

Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.

(Makes 6 Servings)

Apricot Smoothie Made with Honey

Ingredients

1 – 13 or 14 ounce can apricot halves, drained

1 – 12 ounce can apricot nectar

1 tablespoon honey

8 ounces plain yogurt

2 medium bananas

1 tablespoon lemon or lime juice

Directions

Place all of the above ingredients into blender and blend until smooth. Place in freezer and chill for 5 minutes and serve.

Spinach Feta Salad

Ingredients

6 cups baby spinach, rinsed and patted dry

4 tomatoes, sliced

1 English hothouse cucumber, diced

8 to 10 radishes, thinly sliced

1/4 cup crumbled feta cheese

1 red bell pepper, seeded and thinly sliced

cup fat-free vinaigrette

Directions

In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.

Quick & Easy Fruit Salad

Ingredients

1 pint fresh strawberries, sliced

1 pound seedless green grapes, halved

3 bananas, peeled and sliced

1 – 8 ounce container nonfat strawberry or lemon yogurt

Directions

In a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt. Serve immediately.

Vegetable Smoothie

Ingredients

4 cups water

3 Tbsp hemp hearts

1 apple (core removed)

1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)

2 large kale leaves (stalks removed)

2 Tbsp maple syrup

Directions

Place all the ingredients in a high powered blender and blend on juice mode.

Pumpkin Bran Muffins

Ingredients

1 1/2 cups unprocessed oat bran

1/2 cup firmly packed brown sugar

1/2 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup cooked mashed pumpkin

1/2 cup skim milk

2 egg whites, lightly beaten

2 tablespoons vegetable oil

Cooking oil spray

Directions

Combine bran, brown sugar, flour, baking powder, pumpkin pie spice and salt in a large bowl and stir well. Make a small well in center of mixture. In a second bowl, combine pumpkin, milk, beaten egg whites and vegetable oil. Stir until well mixed. Add to dry ingredients, stirring just until moistened. Spray 2 muffin tins with cooking oil spray or use paper liners. Spoon into the muffin tins until each is 3/4 full. Bake at 425 degrees for 20 minutes. Remove from pans immediately; serve warm or at room temperature.

Cantaloupe Salsa

Ingredients

2 cups diced (1/4 inch) cantaloupe

1/4 cup finely chopped sweet onion such as Vidalia

2 tablespoons finely chopped fresh basil

1 (2-inch-long) fresh Serrano pepper, minced (including some seeds)

1 tablespoon fresh lime juice

1/4 teaspoon salt

Directions

Toss together all ingredients in a bowl and let stand, covered and chilled, 10 minutes.

Low Salt Minestrone Soup

Ingredients

4 tablespoons margarine

3/4 cup chopped onion

1/4 cup chopped celery

1/2 cup chopped carrots

1 (19 ounce) can cannellini beans

1/2 cup shredded cabbage

1 (14.5 ounce) can stewed tomatoes

1 tablespoon tomato paste

1 1/2 cups cubed potatoes

1 quart vegetable broth

2 cloves garlic, minced

2 tablespoons dried parsley

1 teaspoon salt

1/2 cup elbow macaroni

Directions

Melt margarine in a heavy pot over medium heat. Add onion, celery, and carrots; saute for a few minutes.

Add beans, cabbage, tomatoes, tomato paste, potato, stock, garlic, parsley, and salt to the pot. Bring to a boil, cover, and reduce heat. Simmer for approximately 1 hour until vegetables are barely tender.

Add pasta, and simmer for 30 minutes more. Correct seasoning, and serve hot.

Quinoa Salad for a High Protein Diet

Ingredients

1 cup of quinoa

1 cup soy yogurt

1 avocado – cut into 1-inch cubes

1 apple – cut into 1-inch cubes

2 tbsp nutritional yeast (optional)

2 tbsp olive oil (or other oil)

1 tbsp sea salt

1 tbsp curry powder

1 tsp ginger powder

1 tbsp white pepper

1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 1?2 cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. Serve immediately or refrigerate for up to 24 hours.

Beef Stir Fry

Ingredients

1 lb sirloin steak (sliced into 1/2 inch strips)

1 onion (chopped)

2 cups broccoli (fresh uncooked)

1 green bell pepper (sliced into strips)

1 red bell pepper (sliced into strips)

5 gloves garlic (sliced)

1 tbsp olive oil

Preparation

In a large skillet, add the olive oil and add the garlic and steak. Once steak is nicely browned, add the rest of the ingredients cook on med to high heat and stir fry for 3-5 minutes. Remove, serve, and enjoy!