Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon.

This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!

What you need
Serves 4

• 1 cup Greek yogurt
• 4 oz. chopped smoked salmon
• 1 teaspoon dried dill weed or 1 Tablespoon fresh dill weed
• 4 Bell peppers, sliced

Instructions

1. In a medium bowl, combine ingredients and divide evenly. Serve with bell peppers.

Nutrition
One serving equals 113 calories, 3g fat, 480mg sodium, 8g carbohydrate, 3g fiber, and 13g protein

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

What you need

Serves 8

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

Instructions

1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.

2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.

3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.

4. Add the peppers, basil, apple, white wine, shaved Parmesan cheese, and canned tomatoes and mix well.

5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in the oven for 30 minutes.

6. Serve immediately, or freeze remaining portions in individual servings.

Nutrition

One serving equals 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

Here’s a good recipe as the days grow shorter and more refreshing. A delicious and simple vegetarian pasta to spruce up your meat-free Mondays – or any day of the week. It weighs in at less than 500 calories per serving.

Brought to you by Active Aging Week, an awareness promotion by the International Council on Active Aging. Along with the Grain Foods Foundation, the council is encouraging people to get healthy whole grains in their diet.

Ingredients

• 1 box whole wheat penne pasta, uncooked, 14.5 oz
• 1 package reduced fat cream cheese 8 oz.
• 1½ to 2 cups marinara sauce
• 1 can seasoned diced tomatoes, 28 oz.
• 2 cups low-fat Mozzarella cheese, shredded
• ¼ cup grated Parmesan cheese

Directions

1. Preheat oven to 350 degrees F.
2. Cook pasta according to package directions. Drain. Add cream cheese and stir until melted.
3. Fold in marinara sauce and canned tomatoes. Pour into a rectangular 9 x 13-inch baking dish. Top with mozzarella and Parmesan cheese.
4. Bake for 20 to 25 minutes or until cheese is melted and golden brown.

Remember​

This dish probably serves about 8 so go easy on the carbohydrate dense servings. Try less pasta and/or gluten-free for an even cleaner version.

Here is another healthy, homemade cauliflower, kale, and chicken casserole dinner that’s easy to get on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.

This casserole like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

Instructions

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutrition
One serving equals 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

Instructions

1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis

260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein.

Makes 8 servings

6 whole wheat tortillas
1 lb. lean ground beef (or you can use turkey)
1 taco seasoning packet
3/4 c. water
8 oz. low fat cottage cheese
8 oz. fat free cream cheese
1/2 c. chopped onion
1/2 c. copped red bell pepper
1/2 c. fat free cheddar cheese
salsa

Preheat oven to 350 degrees. Spray the bottom of a casserole dish with cooking spray. In a non-stick skillet, brown the beef, rinse, and drain. Add taco seasoning and water, simmer until most of the liquid is absorbed and set aside. With a mixer, cream together cottage cheese, onions, and red pepper; set aside. Tear 2 of the tortillas into pieces and put them in the bottom of the casserole dish. Layer the taco meat over the tortilla pieces. Tear another 2 tortillas into pieces also and cover the meat with them. Spread the cottage cheese mixture over the tortilla layer. Tear the remaining 2 tortillas and place on top and bake an additional 10 minutes. Serve with salsa. Makes 8 servings.

Nutritional stats per serving are:

• Calories: 274
• Protein: 24g
• Carbs: 25g
• Fats: 8g

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4 servings, adjust per individual

3 cups Orieda O’Brien frozen hashbrown potatoes
12 egg whites or 1 1/2 cup egg beaters
option for a man: 4 whole eggs
1 can Rotelle tomatoes
fresh baby spinach
1/2 cup fat-free or low fat shredded cheese

Preheat oven to 350 degrees. Spray 9 x 9 baking dish with vegetable spray, lightly! Mix all eggs and tomatoes together, set to side. Layer potatoes,1/2 egg/ tomato mixture. Bake uncovered for 1 hour, remove and lightly sprinkle cheese over the top and bake another 5 minutes.

Optional Ingredients: Thoroughly rinsed pinto beans, mushrooms, seasonings such as chili powder, salt and pepper. Experiment with the different flavors of egg beaters and Rotelle tomatoes! This recipe is a favorite of mine, many of you may see me eat this daily!

Nutrition Facts

• 157 calories
• 15g protein
• 17.5g carbohydrates
• 3g fat

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