WP Syndication

Spain’s most famous dish layers on the flavors. Enjoy this vegetarian version with a green salad and simple sides.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, peeled and diced
• 1 large red bell pepper, seeded and diced
• 3 cloves fresh garlic, peeled and minced
• 1 medium zucchini, diced
• 2 cups canned diced tomatoes and juice
• 5-10 saffron strands
• 2 teaspoons smoked paprika
• 1/2 teaspoon crushed red pepper flakes
• 1 1/2 cups rice, medium or short grain
• 3 cups vegetable stock, room temperature
• 1/2 cup cooked artichoke hearts, drained and quartered
• 2 cups canned garbanzo beans, rinsed and drained
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Preparation

1. In a large oven-proof stock pot or Dutch oven, heat the oil over medium-high heat. Add the onions and bell peppers and saute for 10 minutes or until softened. Add the garlic, zucchini, diced tomatoes with juice, saffron, paprika, and chili flakes, and saute for 5-10 minutes. Add the rice and stock; stir, and bring to a boil. Reduce heat to low and simmer for 10 minutes.
2. Preheat the broiler on the stove while the rice is cooking. Add the artichokes, garbanzo beans, salt, and pepper. Cover the pot and simmer for 10-15 more minutes.
3. When the liquid is mostly absorbed and the rice is tender, transfer to the broiler for 5-10 minutes until the edges of the rice begin to brown and get a bit crispy. Remove from broiler and serve.

Serving Suggestion

There are a lot of layers of flavor in paella, so keep it simple with the side dishes. A tapas-style selection of olives, chewy bread and Spanish cheeses along with a crisp green salad dressed in a vinegar or lemon vinaigrette work well.

361 calories, 4 g. fat, 0 mg. cholesterol, 399 mg. sodium, 71 g. carbohydrate, 8 g. fiber, 11 g. protein

Whenever you cut up vegetables for a recipe, save onion skins, carrot peels, celery bottoms and tops, potato and sweet potato skins, garlic clove trimmings and skins, tomato trims, mushroom trims, zucchini, or other mild veggies. You can freeze them in zip-top bags until you have enough to make stock. Steer clear of strong veggies like cabbage, broccoli, peppers, fennel and kale, unless you plan to use the stock with those particular flavors. Adding a dry white wine will balance the sweetness of the veggies, but it is fine without, too.

Ingredients

• 8 cups veggie trimmings
• 8 cups water
• 1 bay leaf
• 1 teaspoon black peppercorn
• 1/2 teaspoon salt
• 3 dried mushrooms, optional
• 1/4 cup white wine, optional

Preparation

1. Combine the veggies and water, bay leaf, peppercorns and salt and bring to a boil over high heat. Lower the heat immediately (boiling too long makes it bitter) and cover, to simmer very gently. Leave covered so the water will not boil away. Add wine, if desired.
2. Set a timer for 45 minutes.
3. At 45 minutes, strain the stock, and discard the veggies (they make great compost).
4. Taste the stock, add seasonings as desired.

Per 1 cup serving: 132 calories; 0 g. fat; 0 mg. cholesterol; 281 mg. sodium; 30 g. carbohydrates; 6 g. fiber; 3 g. protein

Yogurt replaces the traditional mayonnaise in a refreshing version of this American classic.

Ingredients

• 2 cups apple (1 large apple), cut into bite-sized pieces
• 1 cup seedless grapes, halved
• 1 cup celery (2-3 ribs), cut into 1/4-inch pieces
• 1/2 cup toasted walnuts, coarsely chopped
• 1 lemon, juice and zest (about 2-3 tablespoons juice)
• 1/2 cup Greek yogurt
• 1 teaspoon honey
• Salt and pepper to taste

Preparation

In a small bowl, whisk together the lemon juice, zest, yogurt and honey. In a large salad bowl, gently toss the apples, grapes, celery, and walnuts with the dressing. Season to taste with salt and pepper. Substitute nonfat Greek yogurt for a lower-fat version if you like.

Serving Suggestion

Showcasing the fruits of autumn, a scoop of Waldorf salad is delicious with a brunch omelet or frittata, or served on a bed of bibb lettuce or spinach alongside spanakopita or stuffed grape leaves.

190 calories, 10 g. fat, 4 mg. cholesterol, 36 mg. sodium, 23 g. carbohydrate, 4 g. fiber, 6 g. protein

Sweet, juicy watermelon, tangy balsamic sauce and savory feta are delightful in this simple, elegant appetizer.

Ingredients

• 2 1/2 tablespoons olive oil
• 1 tablespoon plus 1 teaspoon balsamic vinegar
• 1 teaspoon raspberry preserves
• Dash each of onion powder,
• freshly-ground black pepper
• and sea salt
• 1 pound seedless watermelon, cut into 1/2-inch cubes
• 6 ounces feta cheese, cut into 1/2-inch cubes
• 2 tablespoons fresh basil, chiffonade

Preparation

1. Whisk together the olive oil, balsamic vinegar, raspberry preserves, onion powder, pepper and salt in a small bowl until sauce becomes smooth. In a small saucepan, heat the sauce over medium heat until bubbling. Reduce the heat to low and cook, stirring regularly, until the sauce is reduced by half and becomes syrupy, about 10-15 minutes.  Remove from heat and let cool.
2. Using toothpicks or appetizer skewers, stack a piece of feta between two pieces of watermelon on each toothpick. Place each stack neatly on a platter, and sprinkle with basil. Drizzle the raspberry balsamic sauce over the watermelon-feta stacks before serving.

Serving Suggestion

Accompany these colorful and light appetizers with tall glasses of sparkling water spiked with lemonade, or a semi-sweet Prosecco. In a hurry? Use raspberry balsamic vinegar for the sauce; just cook in a small saucepan over medium heat for 10 to 15 minutes until it is reduced to the consistency of a sauce.

150 calories, 12 g. fat, 25 mg. cholesterol, 320 mg. sodium, 8 g. carbohydrate, 0 g. fiber, 5 g. protein

An easy, wheat-free flour mix for all-purpose use in baking.

Ingredients

• 2 1/4 cups corn starch
• 2 cups tapioca starch
• 1 cup white rice flour
• 1 1/3 cups brown rice flour
• 3/4 cup nonfat milk powder
• 3 tablespoons xanthan gum

Preparation

1. Combine all ingredients in a large bowl and mix well.
2. Store in the freezer, in an airtight container, for best results.

Usage Suggestion

Use this mixture in place of all-purpose flour, in baking recipes, including, muffins, cookies, brownies and quick breads.

880 calories, 1 g. fat, 5 mg. cholesterol, 75 mg. sodium, 107 g. carbohydrate, 4 g. fiber, 8 g. protein

This is one of our High Five recipes, made from five main ingredients or less. Simplify your life with more delicious High Five recipes.

Tender white beans and fresh mozzarella make a satisfying salad, laced with perky red peppers and doused with balsamic dressing. Fresh basil makes it taste like summertime, any time of year.

Ingredients

The High Five

• 2 15-ounce cans white beans, drained
• 1 pound fresh mozzarella, cut into bite-sized pieces
• 1 cup lightly packed fresh basil leaves, torn into pieces
• 1 1/2 cups jarred roasted red peppers, drained and sliced
• 6 tablespoons prepared balsamic vinaigrette

Preparation

1. Rinse the beans and drain well. Place in a large bowl.
2. Add the mozzarella, basil, sliced red peppers and vinaigrette. Toss gently to coat with dressing.
3. Serve or refrigerate, covered, for up to 4 days.

Serving Suggestion

This heartier version of a traditional Caprese salad is delicious served with sliced baguette that has been toasted and rubbed with olive oil and garlic. Serve a scoop of the salad over a bed of mixed greens or wrap into a tortilla for lunch.

380 calories, 18 g. fat, 60 mg. cholesterol, 180 mg. sodium, 26 g. carbohydrate, 9 g. fiber, 28 g. protein

This more nuanced version of classic wild rice mushroom soup is flavored with thyme, white wine and a host of veggies.

Ingredients

• 2 tablespoons vegetable oil
• 1 cup diced yellow onion
• 1/2 cup diced celery
• 1/2 cup diced carrots
• 1/2 cup diced red bell peppers
• 3 cloves garlic, minced
• 1 pound button mushrooms, sliced
• 2 teaspoons dried thyme leaf
• 1/2 cup white wine
• 1 cup wild rice (or wild rice blend)
• 6 cups vegetable broth
• 1 cup roughly-chopped spinach
• 1 cup whole milk (or cream, if preferred)
• Salt
• Ground black pepper

Preparation

In a large Dutch oven or stockpot, heat the oil over medium-high heat. Saute the onion, celery, carrots and bell peppers for 5 to 10 minutes before adding the garlic, mushrooms, thyme, white wine and a pinch of salt. Cook for a few minutes until the mushrooms start to soften. Add the rice and broth and stir well. Bring to a boil, reduce the heat, cover and simmer 30 minutes or until rice is tender. Add the spinach and cook for a few more minutes. Stir in the milk and season to taste with salt and ground black pepper. Serve warm.

Serving Suggestion

The rustic, hearty flavors of this soup complement simple roasted meats or poultry. Feature the soup as an entrée accompanied by a crisp Waldorf salad or garlic bread. Toasted pine nuts make a nice garnish.

252 calories, 6 g. fat, 4 mg. cholesterol, 226 mg. sodium, 37 g. carbohydrate, 5 g. fiber, 9 g. protein

The sweetness of baked apples and squash is accentuated with fall’s warm spices. A perfect side for pork or poultry.

Ingredients

• 2 pounds winter squash, peeled, seeded and cut into 1/4-inch thick slices
• 2 Granny Smith apples, cored and cut into 1/4- to 1/2-inch thick slices
• 3 tablespoons maple syrup
• 3 tablespoons brown sugar
• 2 tablespoons flour
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground allspice
• Pinch of salt and black pepper
• 1/4 cup cold butter, cut into small pieces
• 1 tablespoon butter, melted

Preparation

1. Preheat the oven to 375° F. Grease a 9 x 13 inch casserole dish with melted butter. Evenly layer the squash and apple slices in the casserole dish, alternating and slightly overlapping the squash slices with the apple slices, until all slices are gone. Drizzle the maple syrup over the squash and apples.
2. In a small bowl, mix together the brown sugar, flour, spices, salt and pepper. Mix the butter into the flour/sugar mix with your fingers to make a crumbly mixture. Sprinkle the mixture evenly over the top of the squash and apples. Cover the dish with foil and bake for about 40 minutes or until the squash and apples start to become tender. Remove the foil, and let casserole brown for another 15 minutes. Serve warm.

Serving Suggestion

Use your choice of local apples and winter squash in this recipe, and serve as a side dish with ham, pork or poultry.

150 calories, 6 g. fat, 15 mg. cholesterol, 37 mg. sodium, 25 g. carbohydrate, 3 g. fiber, 1 g. protein

Dal is served at every lunch and dinner in the Indian tradition. Simple yellow rice, dal, chutneys and salads accompany whatever main course is served. You don’t have to make a whole spread, though, this soup is so tasty you can eat it with rice or flatbreads, steamed cauliflower, and a salad for a wholly satisfying  meal.

Ingredients

• 1 large onion, diced
• 1 tablespoon ghee or canola oil
• 2 teaspoons black mustard seed
• 2 teaspoons cumin seed
• 2 tablespoons fresh ginger, minced
• 1 medium jalapeno, chopped to taste
• 1/2 teaspoon turmeric
• 1/2 teaspoon red pepper flakes
• 4 teaspoons ground coriander
• 2 teaspoons ground cumin
• 2 cups yellow split peas, cleaned
• 6 cups water
• 2 small potato, cubed
• cayenne, optional
• 1 teaspoon salt, to taste

Preparation

1. In a 4 quart soup pot, saute onion in ghee. When onion is soft, add whole mustard and cumin seeds and saute 5 minutes more. Add dry spices, ginger and jalapeno and saute for 1 minute, stirring, until fragrant. Put the yellow split peas in the pot and add the water and potato. Raise the heat and bring to a boil, then reduce to a simmer. Simmer, stirring frequently, and adding water as needed, for 1 1/2 to 2 hours. When peas and potatoes are cooked, you can puree half of the mixture for a smoother soup.
2. Taste, add more salt or the optional cayenne, and serve.

Serving Suggestion

To stay within the Indian tradition, serve with your favorite Indian main dish, yellow rice, chutneys and  salads. Or keep it simple with a side of rice or flatbreads, steamed cauliflower, and a salad for a wholly satisfying  meal.

347 calories, 2 g. fat, 0 mg. cholesterol, 425 mg. sodium, 65 g. carbohydrate,21 g. fiber, 19 g. protein

Try this fresh delicious twist on pesto pasta, featuring zucchini “noodles” and almond-basil pesto. 

Ingredients

• 1/3 cup unsalted almonds
• 1/2 cup olive oil
• 6 to 8 cloves of garlic, peeled
• 3 packed cups fresh basil leaves, stems removed
• 1/2 cup grated Parmesan cheese (optional)
• 1 tablespoon lemon juice
• 3 pounds zucchini
• 1 cup halved cherry tomatoes
• Salt and black pepper to taste

Preparation

1. Using a blender or food processor, process the almonds, olive oil and garlic until they form a slightly-chunky paste. Blend the basil leaves into the almonds, olive oil and garlic, adding in small batches, until it forms a thick smooth paste. Blend in the grated Parmesan cheese and lemon juice until desired consistency and add salt to taste.
2. Peel the zucchini and cut each in half lengthwise. Hold one half with one hand and use the tip of a spoon to scoop out the seeds. Repeat the process for all the zucchini.
3. Using a julienne peeler or spiralizer, slice the zucchini into long, thin strips or spirals. Place zucchini “noodles” into a large bowl. Toss the zucchini noodles with the basil pesto, adding the cherry tomatoes before serving.

Serving Suggestion

A fresh and delicious twist on pesto pasta (with no wheat and no cooking required) is equally tasty as a salad course or a light lunch. Add whatever chopped fresh vegetables are abundant: radishes, carrots, cucumbers or cauliflower work well.

470 calories, 39 g. fat, 10 mg. cholesterol, 200 mg. sodium, 19 g. carbohydrate, 6 g. fiber, 18 g. protein