Recipes

HUMMUS, YOGURT, RED ONION, CUCUMBERS, TOMATOES, FETA AND OLIVES ARE LAYERED TO CREATE THIS DELICIOUS GREEK INSPIRED DIP – PERFECT TO SERVE AT YOUR 4TH OF JULY PARTY!

YOU CAN PREP ALL THE INGREDIENTS AHEAD, BUT IT’S BEST TO LAYER IT JUST BEFORE SERVING AS THE CUCUMBERS TEND TO GET WATERY IF THEY SIT TOO LONG. IF YOU DON’T EAT DAIRY, OR IF YOU WANT TO MAKE IT VEGAN, SKIP THE YOGURT AND ADD MORE HUMMUS!

INGREDIENTS:

• 8 ounces hummus, store bought or homemade
• 1 cup 0% fat Greek yogurt
• 1 clove garlic, finely minced
• 1 tsp chopped fresh dill
• Juice of 1/2 lemon
• Pinch kosher salt
• Freshly ground black pepper
• 2 tbsp red onion, minced
• 1 cup English cucumber (about ½ large), ½-inch dice
• 1 cup Roma tomato, seeded, ½-inch dice
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, sliced

DIRECTIONS:

1. In a small bowl, combine yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Set aside.
2. In an 8”x8” or 7″ x 11″glass dish, layer the hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives.
3. Serve with whole grain pita chips or baked corn chips.

NUTRITION:

Servings: 9 • Serving Size: 1/4 cup
Calories: 93 • Fat: 5 g • Carbs: 7 g • Fiber: 1.5 g • Protein: 5 g • Sugar: 2 g
Sodium: 202 mg • Cholesterol: 6 mg

Original recipe from Skinnytaste.com

Prep Time: 15m
Cook Time: 12m
Servings: 5

• 1 pound baby leaf spinach, washed/dried/stems removed
• 1 pint grape or cherry tomatoes, halved
• 1 ½ cups orzo, cooked
• 1 tbs extra virgin olive oil, 1 turn of the bowl
• 4 cloves of garlic
• ½ cups fresh or grated parmesan cheese

1. Saute 1 tbsp olive oil and garlic cloves. Pile spinach leaves in stacks 1 on top of the other. Thinly slice stacks of leaves to make spinach confetti. Pile shredded spinach into the pot. Halve grape or cherry tomatoes with a paring knife and add them to the pot.
2. Add hot cooked and drained orzo pasta to the pot. Heat until the spinach wilts.
3. Sprinkle cheese on top. Add salt and pepper and toss to combine. Taste your orzo to adjust seasonings and serve. Some red pepper flakes also make a great addition.

Nutrition:

Calories: 281
Carbs: 4g
Fat: 8g
Protein: 11g

WITH ZUCCHINI SEASON ALMOST IN FULL BLOOM, SKIP THE TACOS AND HAVE ONE OR TWO OF THESE DELICIOUS, GUILT FREE SAUSAGE BOATS. WE PROMISE YOU’RE GOING TO LOVE THEM!

INGREDIENTS:

• 1 1/4 cups marinara sauce
• 4 (31 oz total) medium zucchini
• 1 tsp oil
• 1/2 small onion, finely diced
• 3 cloves garlic, crushed
• 1/2 cup diced red bell pepper
• 14 oz lean Italian chicken sausage, removed from casing (Al Fresco)
• 1/2 cup part skim shredded mozzarella (Polly-O)
• 8 tsp grated Parmesan cheese

DIRECTIONS:

1. Bring a large pot of water to boil.
2. Preheat oven to 400°. Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.
3. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
4. Place 1/4 cup of sauce in the bottom of a 9 x 12″ baking dish, and place zucchini halves cut side up.
5. In a large saute pan, brown sausage, breaking up as it cooks into smaller pieces until browned; set aside. Heat oil and add onion, garlic and bell pepper. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent.
6. Add chopped zucchini, season with salt and pepper and cook about 2-3 minutes. Combine with sausage and cook a few more minutes.
7. Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each with 2 tablespoons each of sauce, 1 tablespoon each of shredded mozzarella cheese and 1 teaspoon each of parmesan cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Servings: 8 Serving Size: 1 boat

Calories: 153; Fat: 7 g; Protein: 12.8 g; Carb: 9 g; Fiber: 2 g; Sugar: 2 g; Sodium: 372 mg

Original recipe from SkinnyTaste.com

SERVES 6

INGREDIENTS:

• 1 tbs coconut oil (or olive oil)
• 3 garlic cloves
• 1 small red onion
• 1 sweet potato, peeled and cubed
• 1 tbs balsamic vinaigrette
• 2 handfulls of spinach leaves
• ¼ tsp nutmeg
• ¼ tsp allspice
• ¼ tsp sea salt
• ¼ tsp garlic powder
• 8 eggs
• ¾ cup milk

DIRECTIONS:

1. Preheat oven to 350*.
2. Saute oil, garlic, and onion in pan with a dash of salt (to keep garlic and onions from burning) for about 3 minutes. Add cubed sweet potato and continue to cook for about 8 minutes.
3. Add balsamic vinaigrette to the pan along with the spinach. Cover the pan until the spinach wilts. Add nutmeg, all spice, salt, and garlic powder and continue to cook for about 2 minutes.
4. Beat the eggs and milk together. Add sautéed vegetables to the egg mixture. Place in greased 9×9 Pyrex and bake for 35-40 minutes.

NUTRITION:

Calories 170; Carbohydrates 9g; Fat 9g; Protein 12g

Oats are a healthy and filling breakfast food, but they can take time to cook. This Banana Bread Overnight Oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation the next morning!

Ingredients

• 1 medium Banana
• 1/3 cup Oats (certified gluten-free if necessary)
• 1/4 cup Low-fat Plain Yogurt
• 1/2 cup Unsweetened Almond Milk
• 1 tablespoon Chia Seeds
• 1/2 teaspoon Ground Cinnamon
• 1 tablespoon Pecans
• Optional: Maple syrup or honey for sweetness

Directions

1. Mash half of the banana in a jar, container, or bowl.
2. Add the oats, yogurt, milk, chia seeds, cinnamon, and stir to combine.
3. Refrigerate overnight.
4. The next morning, top with pecans and the remaining 1/2 banana and enjoy!

Nutrition Information

Serves: 1 Serving Size: 1 bowl

Per serving: Calories: 369

Fat: 13g, Carbohydrate: 57g, Dietary Fiber: 13g, Sugars: 19, Protein: 12g

Original recipe from The Wheatless Kitchen

BE SURE TO TRY THIS SMOOTHIE IN THE SUMMER WHEN HONEYDEW MELON IS AT ITS PEAK. GARNISH GLASSES WITH WHEELS OF ADDITIONAL PEELED, SLICED KIWI FRUIT, IF DESIRED.

INGREDIENTS

• 1/2 cup vanilla light soy milk
• 1 (5.3-ounce) carton fat-free Greek yogurt with honey
• 1 cubed peeled kiwifruit
• 1 cup (1/2-inch) cubed honeydew melon
• 1 cup bagged baby spinach
• 1 cup sliced ripe banana, frozen (about 1 large)

PREPARATION

1. Place all ingredients in a blender; process until smooth. Serve immediately.
2. Enjoy!

NUTRITIONAL INFORMATION

Calories 224
Fat 1.1 g
Protein 9.4 g
Carbohydrate 47.9 g
Fiber 4.3 g
Sodium 91 mg
Calcium 180 mg

Want to give your tacos a fresh and healthy twist? Try subbing in lettuce leaves instead of the traditional corn and flour tortillas. Skinnytaste’s recipe for turkey taco lettuce wraps uses this concept plus you’ll get to make the taco filling from scratch using fresh ingredients.

Ingredients:

• 1-1/3 pounds 99% lean ground turkey
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1/2 teaspoon oregano
• 1/2 small onion, minced
• 2 tablespoons bell pepper, minced
• ¾ cup of water
• 4 oz can tomato sauce (certified gluten-free if necessary)
• 8 large Iceberg lettuce leaves
• Optional Garnish: Reduced fat cheddar cheese

Directions:

Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water, and tomato sauce and cover. Simmer on low for about 20 minutes.

Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each lead and top with your favorite taco fix-ins!

Nutrition Information

Serves: 4
Serving Size: 2 lettuce wraps
Per serving: Calories: 256
Total Fat: 11g; Carbohydrate: 9g; Dietary Fiber: 3g; Protein: 30g

Serves 2

Ingredients:

• 1 cup dry quinoa
• 2 cups water
• 1 teaspoon coconut oil
• 1/2 yellow onion, chopped
• 2 garlic cloves, minced
• 8 oz sliced mushrooms
• 2 tablespoons tamari or soy sauce*
• 1/2 cup water
• salt and black pepper
• 1 cup spinach, roughly chopped

Directions:

Combine the quinoa and 2 cups of water in a sauce pot over high heat, bring it to a boil, then cover and reduce the temperature to low. Allow to simmer for 15 minutes, or until all of the water is absorbed.

While the quinoa is cooking, melt the coconut oil in a skillet over medium heat and saute the onion for 5 minutes. Add in the garlic and mushrooms and continue to saute until the vegetables are tender, about 5 more minutes. Transfer half of the cooked veggies into a blender, and blend with the 1/2 cup of water and tamari (or soy sauce) to create a silky smooth sauce.

Once the quinoa is cooked, add it to the skillet with the cooked veggies and stir in the sauce. Add in the fresh spinach and stir well until the spinach is wilted. Season with salt and pepper, to taste, then serve warm.