Menu:

Sweet Potato and Turnip Green Soup

Portebello, Roasted Red Pepper, and Goat Cheese Paninni

Recipe Highlight: Portebello, Roasted Red Pepper, and Goat Cheese Paninni

Menu:

Spiced Tofu

Sauted Peppers

Garlic, Spinach, Mushroom Enchilada

Spicy Black Bean Enchilada

Recipe Highlight:

Garlic, Spinach, Mushroom Enchilada

4 Flat Out Multi-grain Wraps

1 bag frozen, leaf spinach

1 c. Cremini Mushrooms, sliced

3/4 c. Red Onion, diced

Cumin

Garlic

Dinner Menu

Beet & Goat Cheese Salad

Collard and Beet Greens

Speckled Butter Beans

Monk Fish

Recipe Highlight: Beet and Goat Cheese Salad

3 medium size fresh Beets, stems and peel removed

3 Tbsp. Balsamic Vinegar

1 tsp. Splenda

3 Tbsp. Orange Juice

1 tsp. dried Terragon

3oz. Chevre Goat Cheese, crumbled

1. Cut beets into uniform cubes.
2. Place beets, vinegar, juice, Splenda, terragon, into small sauce pan.
3. Cover beets with lid and simmer 20 minutes.
4. Drain beets.
5. Mix with Goat cheese.

Dinner Menu

Spicy Black Bean Burgers on whole wheat buns with Low-fat Swiss Cheese, Roasted Red Pepper, sauteed onion and Portebello mushrooms, and crisp Romain leaves    

Haircot Verts

Fresh Canteloupe

Recipe Highlight: Spicy Black Bean Burgers

1 can Black Beans

3 Tbsp. red onion, minced

3 Tbsp. Salsa

1/2 tsp. Crushed Red Pepper Flakes

1/4c. Panko Bread Crumbs

Preheat Oven to 375 degrees.

1. Drain and rinse black beans. Add beans to food processor (or you can use a fork to mash beans) Then  add onion, bread crumbs, egg white, salsa, crushed red pepper. Pulse until consistency is like chunky mash potatoes.
2. Make mixture into 4 patties.
3. Place on cooking sheet and heat for 20 minutes or more until desired consistency.

Dinner Menu

Hand Made New Potato Gnocchi

Sauted Spinach

Roasted Balsamic Egg Plant

Roasted Red Peppers

Garlic Chickpeas

Recipe Highlight: Sauted Spinach

5 c. Fresh Spinach

3 cloves Garlic, minced

2 tsp. Olive Oil

Salt and Peppr to taste

1. Add garlic and oil to saute pan.
2. Heat over med-high heat.
3. Add spinach, and salt/pepper.  Toss in pan for 2 minutes or just until spinach wilts.

Dinner Menu

Roasted Pumpkin and Portebello Bisque

Spinach Pomegranate Salad

Cheese Bread

Recipe Highlight: Spinach Pomegranate Salad

4 c. Fresh Spinach, chopped

1 Pomegranate, seeded

1 Bosc Pear, sliced thinly

1.5 Tbsp.  Raspberry infused red wine vinegar

1 Tbsp. Extra Virgin Olive Oil

1. Combine all ingredients in large bowl and toss gently.

Dinner Menu

Sesame Tempeh

Creamed Cabbage

Roasted Pumpkin

Spicy Sweet Roasted Eggplant

Recipe Highlight: Spicy Sweet Roasted Eggplant

1 Eggplant, sliced lengthwise into 1/2 inch slices

2 tsps. Chili and Garlic Sauce

1 Tbsp. Honey

1 tsp.  oil (can use truffle, olive, or sesame)

1. Preheat oven to 400 degrees F.
2. Mix Chili and Garlic Sauce, Honey, and oil in small bowl.
3. Brush each side of every eggplant slice and place on oiled baking sheet.
4. Bake 10 minutes, flip each piece over and bake 10 minutes longer.

January 27th Dinner Menu:

Parmesan Tilapia

Mediterranean Spaghetti Squash

Recipe Highlight: Mediterranean Spaghetti Squash

1 Small Spaghetti Squash, Roasted and pulled wit fork tines into strings

2 c. grape tomatoes, halved

4 c. Fresh Spinach

1 c. Cremeni mushrooms, sliced

1 Red Onion, diced

3 cloves garlic, minced

Salt and Pepper to taste

1 Tsp. Olive Oil

1 Tsp. Balsamic Vinegar

4 Tbsp. Parmesan Cheese, shredded

1. Steam Spinach in microwave safe bowl for 1 minute, or just until wilted. Stir into Spaghetti Squash. Add tomato halves and mix gently.
2. Add olive oil, Balsamic Vinegar, and minced garlic to saute pan along with onions and mushrooms. Cook over med-high heat, stirring frequently for about 8 minutes. Add to Squash  mixture.
3. Add salt and pepper to taste
4. Plate squash mixture and sprinkle with Parmesan cheese.

January 18th Dinner

Bulgur Waldorf Salad over Fresh Spinach

Autumn Harvest Soup
Cracker & Cheese Assortment

Recipe Highlight: Bulgur Waldorf  Salad

1 c. prepared bulgur (soaked)

1 Granny Smith apple, chopped into 1/2 inch pieces

1 Tbsp. Lemon Juice

1c. Celery, thinkly sliced

1 c. Red Seedless Grapes, halved

1/2 c LF Plain Yogurt (Greek)

6-8 sprigs Fresh Mint, chopped

Fresh Ground Black Pepper to Taste

3 Tbsp. walnut pieces, toasted

1. Place Bulgur in a larfe bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt, walnuts, and mint. Mix thoroughly. Season with Pepper.
2. Cover and refrigerate for at least 1 hour or overnight to allow flavors to meld.

Serves 4, per 1c. Serving: 210 Calories, 4.5g. Fat, 38g. Carbohydrate, 8 g. Fiber, 7g. Protein, 50 mg. Sodium

January 20th Dinner: (Had guest over that preferred “Down Home Cookin’”

Garlic and Herb Pork Tenderloin

Parmesan and Swiss Mac-N-Cheese

Hot & Sour Swiss Chard

Steamed Green Beans

Citrus Salad

Roasted Sweet Potato Fries

Rye Bread

Recipe: Hot & Sour Swiss Chard

2 Tbsp. Apple Cider Vinegar

2Tbsp. Honey

1Tbsp. unsalted Tomato Paste

1/2 tsp. Red Chile Flakes

1 tsp.  Olive Oil

1 Meddium Shallot, finely diced

1 bunch Swiss Chard, sliced into 1 inch pieces, stems and leaves spearated

1. In a small bowl, whisk together vinegar, honey, tomato paste, and chile flakes. Set aside.
2. Heat a large saute pan over med-high heat. Add oil and shallot and saute for 1 minute (until translucent). Add chard stems and saute for 1 minute. Add chard leaves, stir and cook for 2 minutes more. Remove from heat.
3. In a small sauce pan, add sauce mixture and heat over med-high heat for about 30 seconds to 1 minute until it thickens slightly.
4. Pour sauce over chard mixture, lightly toss, and serve.

Serves 4: Per 2/3 c. serving 69 calories, 1g. Fat, 14g. Carbohydrate, 1 g. Fiber, 1.5 g. Protein, 198mg. Sodium

Dinner Tonight:

Egg Turnovers
Roasted Citrus Salad
Plain Greek Yogurt

Egg Turnover Recipe:
1/2 c. scallions, diced
1 clove garlic, diced
1/2 c. red bell pepper, diced
1/2 c. mushrooms, sliced
1 Tbsp. EVOO, divided
8 Egg Whites (or Egg Substitute)
1/2 tsp. ground black pepper
1/8 tsp. thyme, dried
1/4 tsp. parsley, dried
1/4 c. whole wheat flour
16 oz. pre made, whole wheat Pizza Dough (Trader Joe’s)
6 (1 oz.) slices Light Swiss cheese

Serves 6: Per Serving: 300 calories, 4g. Fat (1 sat), 39g. CHO, 5g. Fiber, 26g. Protein, 393 mg. Sodium

Preheat oven to 400 degrees F.
Whisk egg whites, black pepper, thyme, and parsley together in bowl and set aside.
Saute scallions, garlic,peppers, and mushrooms in 1 tsp. EVOO for 5 minutes of med-high heat. Add egg white mixture to skillet and scramble for 3-5 minutes. Transfer to a bowl to cool.
Knead dough into 6 inch long tube shape. Divide dough into 6 sections. Roll each section of dough with rolling pin into a circle. Place on foil lined or oiled baking sheet.
Layer, 1/2 slice cheese, 1/3 c. egg mixture, and 1/2 slice cheese in each circle of dough.
Fold dough in half to make a half-moon shape. Pinch sides together and brush the outside of each pocket with remaining oil.
Bake 20-23 minutes. Let cool 3-5 minuted prior to serving.

*These freeze well if you want to make several ahead of time for quick breakfasts on the go!

Dinner Tonight:

Swiss Chard, Mushroom, and Quinoa Salad
Wild Turbot
Rye toast with mixed Olive Tapenade

Swiss Chard, Mushroom, and Quiona Salad Recipe:
1 c. quinoa
1 Tbsp. EVOO
1 lb. Swiss Chard, stems and leaves cut into 1/2 inch pieces and seperated
Coarse salt, fresh groud pepper, and red-pepper flakes to taste
1 garlic clove, minced
12 oz. cremini mushrooms, sliced
1 red onion, chopped
1 Tbsp. Balsamic Vinegar
2 tsp. fresh thyme, chopped
1/2 oz. Parmesan cheese, shaved

Serves 4. Per Serving: 252 Calories, 6g. fat (1 sat) 38g. CHO, 666mg. Sodium, 11g. protein, 5g. fiber

Cook Quinoa according to package directions (I prefer to cook mine in low sodium veg broth).
In a skillet over med. heat, add mushrooms, onions, garlic, herbs, salt, pepper, EVOO, vinegar. Cook about 3 minutes. Add Swiss Chard Stems and continue to cook about 8 more minutes (stirring frequently). Finally, add swiss chard to skillet mixture and cook until wilted. Remove from heat. Scoop serving over quinoa. Top with Parmesan.