Pesto-Prosciutto Flatbread

DIRECTIONS
6 servings 55 minutes
1. Preheat the oven to 450 degrees F. Lightly grease a
baking sheet; sprinkle with cornmeal. On a floured
INGREDIENTS
surface roll and stretch the dough into a 12-8 inch
Cornmeal
rectangle or oval. Lightly brush with olive oil and
1 recipe Flatbread Dough or 1 lb.
purchased pizza dough cover with plastic wrap.
Olive oil 2. In a large skillet heat 1 tbsp of oil over medium heat.
2 tablespoon olive oil Add proscuitto. Cook and stir occasionally, until
3 ounce thinly sliced prosciutto, cut
browned and crisp. Remove to paper towels to drain
into strips
3 tablespoon dried tomato pesto 3. Spread pesto over dough, Sprinkle proscuitto and
4 ounce provolone cheese, shredded (1 cheese. Bake 16 minutes or until crust is golden
cup)
brown.
1 tablespoon lemon juice
1 cup baby arugula
4. In a medium bowl whisk togehter the remaining 1
Flatbread Dough tbsp olive oil and lemon juice. Add arugula and toss
Olive oil or nonstick cooking spray to coat.
2 cup all-purpose flour
5. Flatbread dough: In a medium bowl blend the four
1 package active dry yeast
1 teaspoon sugar ingredients in processor. Add 1 Tbsp oil and water.
½ teaspoon kosher salt Process until dough forms and shape into ball. Coat
1 tablespoon olive oil
the dough surface once with oil. Cover with palstic
⅔ cup warm water (105°F to 115°F)
wrap and wait 45-60 min.

NUTRITION
Total Carbohydrate 31.9g, Dietary Fiber 6g
Calories: 456, Total Fat: 30.4g, Cholesterol 27.6mg, Sodium 645.3mg,
20.9g, Protein 19.6g, Vitamin A 264.3µg, Vitamin C 86.1mg, Iron 1.8mg, Potassium 1129.1mg, Phosphorus 254.1mg
Sugars
 Roasted Sweet Potato Wedges

6 servings 25 minutes
INGREDIENTS
3 medium sweet potatoes
2 tablespoons olive oil
3/4 teaspoon garlic powder
3/4 teaspoon smoked paprika
3/4 teaspoon kosher salt
1/4 teaspoon onion powder
1/4 teaspoon black pepper
DIRECTIONS
1. Preheat the oven to 450 degrees F. Line a
large baking sheet with parchment paper or
aluminum foil.
2. Wash and dry the potatoes and peel or leave
skin on.
3. Slice each potato in half lengthwise and
then cut into quarters. Slice each quarter
into wedges, about 1/2 inches thick at the
ends.
4. Place the wedges in a medium bowl and
drizzle with olive oil. Toss evenly to coat.
5. In a small bowl, combine the garlic powder,
park salt, onion powder, and pepper

NUTRITION
Calories: 141kcal, Carbohydrates: 23g, Protein: 2g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g,
Monounsaturated Fat: 3g, Sodium: 353mg, Potassium: 393mg, Fiber: 4g, Sugar: 5g, Vitamin A: 16155IU, Vitamin C:
3mg, Calcium: 36mg, Iron: 1mg
 Honey Fruit Salad

8 servings 2hrs 20 minutes

DIRECTIONS
INGREDIENTS 1. For dressing, in a medium bowl whisk
2 teaspoon finely shredded together orange peel, orange juice, honey,
orange peel and, if desired, the 1 tablespoon snipped
½ cup orange juice mint.
¼ cup honey
2. In a large serving bowl combine grapes,
1 tablespoon snipped fresh mint
(optional)
blueberries, and strawberries. Gently stir in
2 cup halved green and/or red dressing. Cover and chill for 2 to 24 hours.
seedless grapes 3. Before serving, stir in raspberries and
2 cup fresh blueberries apples. If desired, garnish with fresh mint
2 cup halved fresh strawberries
leaves.
2 cup fresh raspberries,
blackberries, or kiwi
1 ⅓ cup chopped apples (2
medium)
Small fresh mint leaves optional

NUTRITION
Calories: 137, Total Fat: 1g, Sodium: 3mg, Total Carbohydrate: 35g, Total Sugars: 27g, Protein: 1g, Vitamin C: 44.5mg,
Calcium: 25mg, Iron: 0.7mg, Potassium: 288mg, Folate: 24.4mcg, Vitamin B-6: 0.1mg
 Jalapeño Lime Chicken Soup
6 servings 1hr 30 minutes
INGREDIENTS
2 tablespoons olive oil
2 jalapeños, ribs and seeds
removed, minced
half of a red onion, minced
4 cups water
1 teaspoon salt (more as needed)
1 pound boneless skinless
chicken breasts or thighs
2 14-ounce cans white beans,
drained (canellini or great
northern)
1 16-ounce jar salsa verde
juice of 2 limes
fresh cilantro, sour cream, and
shredded cheese for serving
NUTRITION
Calories: 286, Total Fat: 8.6g, Cholesterol: 55.2mg, Sodium: 955.4mg, Total Carbohydrate: 27.3g, Dietary Fiber: 7.7g,
Sugars: 4.8g, Protein: 25.1g, Vitamin A: 18.4µg, Vitamin C: 20.5mg, Iron: 2.9mg, Potassium: 501.8mg, Phosphorus:
DIRECTIONS
1. In a soup pot over medium heat, saute the
onion and jalapeno with the olive oil until
soft and fragrant.
2. Add the water and salt. Bring to a boil. Add
the raw chicken breasts. Cover and cook for
5-10 minutes. Remove from heat, but leave
the lid on so that the chicken continues
cooking for another 20 minutes. Remove the
chicken breasts, set aside to cool.
3. Add the white beans and salsa to the pot.
Simmer for 30 minutes over medium heat.
4. Shred the chicken and add it back to the pot.
5. Squeeze lime juice into pot. Cut the
remaining lime into wedges for serving. Add
the salt. Serve with fresh cilantro, sour
cream, and shredded cheese.
316.3mg
 Asian Chicken Salad

8-10 servings 1hr 45 minutes

DIRECTIONS
INGREDIENTS 1. Toss all salad ingredients – green onions,
1/4 cup chopped green onions lettuce, almonds, carrots, cilantro,
2–3 cups shredded lettuce or slaw (I edamame, and sesame seeds.
used raw grated Brussels sprouts)
2. Whisk together the soy sauce, garlic,
1/2 cup whole almonds, chopped
ginger, sugar, and seasoning. Marinate the
2 cups shredded carrots
1/4 cup chopped cilantro chicken in the sauce for at least 1 hour.
2 cups cooked, shelled edamame Bake chicken in the sauce at 400 degrees,
toasted sesame seeds (optional) for about 20-30 minutes, turning
2 chicken breasts
occasionally, until cooked through. When
1/2 cup soy sauce
chicken is cooled, shred and add to the
2 cloves garlic, minced
1 tablespoon minced ginger salad.
2 tablespoons sugar 3. Toss with dressing of your choice and
2 tablespoons Chinese 5 spice chow mein noodles just before serving.
seasoning
2 cups chow mein noodles (dry
crunchy kind)

NUTRITION
Calories: 210, Total Fat: 8.1g, Cholesterol: 21mg, Sodium: 873.5mg, Total Carbohydrate: 20.7g, Dietary Fiber: 4.5g,
Sugars: 6g, Protein: 15.1g, Vitamin A: 220.9µg, Vitamin C: 26.7mg, Iron: 3.3mg, Potassium: 524.6mg, Phosphorus:
206.8mg
 Red Curry Chicken Stirfry with
Cashew Sauce

8-10 servings 1hr 45 minutes

INGREDIENTS
1/4 cup chopped green onions
2–3 cups shredded lettuce or slaw (I
used raw grated Brussels sprouts)
1/2 cup whole almonds, chopped
2 cups shredded carrots
1/4 cup chopped cilantro
2 cups cooked, shelled edamame
toasted sesame seeds (optional)
2 chicken breasts
1/2 cup soy sauce
2 cloves garlic, minced
1 tablespoon minced ginger
2 tablespoons sugar
2 tablespoons Chinese 5 spice
seasoning
2 cups chow mein noodles (dry
crunchy kind)
NUTRITION
Calories: 586, Total Fat: 24.2g, Cholesterol: 82.7mg, Sodium: 904.9mg, Total Carbohydrate: 58.8g, Dietary Fiber: 2.6g,
Sugars: 14.6g, Protein: 35.1g, Vitamin A:37.6µg, Vitamin C: 53mg, Iron: 3.2mg, Potassium: 1007.4mg, Phosphorus:
DIRECTIONS
1. Spicy y Cashew Sauce: Blend all ingredients in a
high-powered blender until very smooth.
2. Cut the chicken breasts into very thin pieces. Toss
with the cornstarch, garlic powder, salt, and
pepper.
3. Add the avocado oil to a nonstick pan over
medium high heat. Add the curry paste and
brown sugar; cook for a few minutes to get it
caramelizy and bubbly. Add the chicken. Toss
once to coat in the sauce, then let it sit for several
minutes to get the chicken nice and golden
brown. Flip and repeat until chicken is cooked
through. If needed, add 1-2 tablespoons of water
to the pan to lift up any browned pieces that are
stuck to the bottom.
4. Serve the chicken on cooked rice, with cooked
broccoli, and sauce
490.7mg
 Vegetarian Shepard’s Pie

8 servings 55 minutes
DIRECTIONS
INGREDIENTS 1. Peel the potatoes. Boil them until fork tender.
Pie Filling:
Drain. mash, and mix yogurt and butter. Season to
2 tablespoons olive oil
taste.
3 shallots, minced
16 ounces fresh mushrooms, sliced 2. Veggies: In a large oven-safe pot, heat the oil over
6 carrots, peeled and chopped medium heat. Add shallots and sauté until fragrant.
1 sprig of fresh rosemary Add mushrooms, carrots, and whole herbs. Sauté
1 sprig of fresh thyme
until carrots are softened.
1 dried bay leaf
3. Gravy: Add tomato paste and flour to the pot and
2 tablespoons tomato paste
2 tablespoons flour
stir. Pour red wine and scrape all the browned bits
1/2 cup red wine off the bottom of the pan. Let the wine cook out for
1–2 cups veggie broth a minute or two. Slowly add the broth, stirring it in
1 teaspoon salt until a gravy starts to form. Season with salt.
2 cups frozen peas
Simmer over low heat to get it thickened even
Mashed Potatoes:
further.
6 Yukon gold potatoes (about 2 pounds)
1/2 cup full fat Greek yogurt 4. Remove the herbs. Stir in the peas, spread the
1/4 cup butter or olive oil mashed potatoes on top, and bake for 15 minutes at
salt to taste 350.
NUTRITION
Calories: 272, Total Fat: 10.7g, Cholesterol: 17.6mg, Sodium: 481.9mg, Total Carbohydrate: 35.6g, Dietary Fiber: 6.2g,
Sugars: 8.1g, Protein: 8.5g, Vitamin A: 468.4µg, Vitamin C: 33.6mg, Iron: 2.2mg, Potassium: 968.7mg, Phosphorus:
195.1mg
 Risotto with Chicken and Spring
Peas
2 servings 30 minutes
INGREDIENTS
1 tablespoon olive oil
¼ cup chopped onion
1 clove garlic, minced
½ cup uncooked arborio rice
2 ¼ cup chicken or vegetable broth
½ cup loose-pack frozen tiny or
regular-size peas
2 tablespoon coarsely shredded
carrot
⅔ cup shredded cooked chicken
1 cup fresh spinach, shredded
2 tablespoon grated Parmesan
cheese (1 ounce)
1 teaspoon snipped fresh thyme
NUTRITION
Calories: 351, Total Fat: 10g, Saturated Fat: 2g, Cholesterol: 37mg, Sodium: 1208mg, Total Carbohydrate: 48g, Total
Sugars: 5.8g, Protein: 18g, Vitamin C: 17.5mg, Calcium: 101mg, Iron: 3.1mg, Potassium: 157mg, Folate: 138.4mcg,
Vitamin B-12: 0.1mcg, Vitamin B-6: 0.1mg
DIRECTIONS
1. In a large saucepan heat oil over medium heat. Add
onion and garlic; cook until onion is tender. Add the
uncooked rice. Cook and stir about 5 minutes or until
rice is golden brown.
2. Meanwhile, in a medium saucepan bring broth to a boil;
reduce heat to keep broth simmering. Add 1/2 cups of
broth to rice mixture, stirring constantly. Stir until
liquid is absorbed. Add another 1/2 cup of broth (1/4 cup
at a time) stirring constantly until the broth has been
absorbed (18-20 mins. total).
3. Stir in remaining broth, peas, and carrots. Cook and stir
until rice is slighlty firm and creamy.
4. Stir in chicken, spinach, parmesan cheese, and thyme;
heat through.
5. Risotto: In a medium saucem=pan heat olive oil over
medium heat. Add onion and garlic; cook until onion is
tender. Add uncooked rice. Cook and stir for 2 mins.
Remove from heat. Stir in peas and carrots. Cover and
let stand for 5 mins. Stire in chicken, spinach, parmesan
and thyme.
 Roasted Tomato and MushroomPasta
Salad

6 servings 1 hr 10 minutes
DIRECTIONS
INGREDIENTS 1. Preheat oven to 450°F. Line a 15x10x1-inch baking
8 ounce fresh white mushrooms, pan with foil. Arrange mushrooms and tomato
sliced halves, cut sides up, in the prepared pan. Sprinkle
8 ounce grape tomatoes or cherry with garlic and oregano. Drizzle with 1 tablespoon
tomatoes, halved olive oil. Roast, uncovered, for 20 to 25 minutes or
4 garlic, thinly sliced
until tomatoes are soft and skins begin to split and
2 teaspoon dried oregano, crushed
mushrooms are light brown.
1 tablespoon olive oil
2. Meanwhile, cook pasta according to package
6 ounce dried whole grain penne
pasta directions, lightly salting the pasta water; drain. In
2 tablespoon olive oil a large bowl whisk together 2 tablespoons olive oil,
2 tablespoon white wine vinegar vinegar, and pepper. Add warm pasta to bowl; toss
½ teaspoon cracked black pepper to coat. Let cool to room temperature, stirring
1 15 ounce can cannellini beans
occasionally.
(white kidney beans), rinsed and
3. To pasta mixture, add tomato-mushroom mixture
drained
and any drippings from the pan, beans, and basil.
½ cup snipped fresh basil
2 ounce Parmesan cheese, shaved Toss to combine. Serve at room temperature on
four serving plates. Top salads with shaved
Parmesan.
NUTRITION
Calories: 264, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 6mg, Sodium: 271mg, Total Carbohydrate: 35g, Total,
Sugars: 2g, Protein: 13g, Vitamin C: 7.1mg, Calcium: 161.5mg, Iron: 2.5mg, Potassium: 472mg, Folate: 16.1mcg, ,
Vitamin B-12: 0.1mcg, Vitamin B-6: 0.1mg
 Miso Noodle Bowls With Turnip Greens

4 servings 38 minutes
DIRECTIONS
1. Drain tofu and cut blocks in half horizontally. Let
INGREDIENTS them dry on paper towels for 5 minutes. Cut each
1 12-14 ounce pkg. extra-firm tofu half into 3/4 cubes.
2 tablespoon olive oil 2. In a 12-inch cast-iron skillet heat 1 tbsp. olive oil
2 medium turnips, peeled and chopped
over medium heat. Add tofu cubes and cook on
(3 cups)
one side 3 minutes or until browned and slightly
2 carrots, peeled and thinly sliced
½ cup chopped onion
crisp. Stir tofu and continue cooking all sides.
1 tablespoon finely chopped fresh Remove from pan and set aside.
ginger 3. Heat 1 tbsp. oil over medium. Add turnips, carrots,
4 cloves garlic, minced onion, and ginger; cook 8 minutes and stir
8 cup roughly chopped turnip greens, occasionally. Add garlic and stir for 1 min. Add
thick stems removed (1 lb.)
turnip greens, a handful at a time, stirring until
3 cup low sodium vegetable broth
wilted after each addition.
6 tablespoon white miso paste
1 ½ tablespoon spicy brown mustard 4. In a large saucepan add broth, miso paste,
1 ½ teaspoon sugar mustard, and rep pepper flakes. Bring to boil; add
¾ teaspoon crushed red pepper noodles and cook 6 minutes. Stir in vinegar.
4 ounce dry soba noodles 5. Divide noodles and broth among 4 bowls. Top with
3 tablespoon rice vinegar
turnip mixture and fried tofu.
1 tablespoon toasted sesame seeds
NUTRITION
Calories: 401, Total Fat: 14g, Saturated Fat: 2g, Cholesterol: 6mg, Sodium: 271mg, Total Carbohydrate: 35g, Total,
Sugars: 2g, Protein: 13g, Vitamin C: 7.1mg, Calcium: 161.5mg, Iron: 2.5mg, Potassium: 472mg, Folate: 16.1mcg, ,
Vitamin B-12: 0.1mcg, Vitamin B-6: 0.1mg
 Creamy Squash Soup

4 servings 20 minutes
DIRECTIONS

INGREDIENTS 1. Cut the squash into wedges. Scoop out the

1 medium kabocha squash
1 yellow onion, roughly chopped
2 cloves garlic, smashed (optional – I
like it both ways)
2 tablespoons olive oil
1 1/4 cup milk
1/4 teaspoon cayenne pepper
toasted walnuts
salt to taste
cream to taste
seeds, cut off the rind, and dice the squash.
2. Heat the oil in a large skillet over medium
high heat. Add the squash, onion, and garlic.
Sprinkle with a little salt and saute until
lightly browned and the squash is cooked
through.
3. Place the cooked squash in a blender and add
the milk and cayenne. Blend for 3-5 minutes
or until the mixture is very smooth. Season
generously with salt. Top each serving with
toasted walnuts, cheese, or cream.

NUTRITION

Calories: 175, Total Fat: 8.7g, Cholesterol: 6.2mg, Sodium: 43.1mg, Total Carbohydrate: 23.2g,
Dietary Fiber: 3.3g, Total Sugars: 8.2g, Protein: 4.3g, Vitamin A: 768.7mg, Vitamin C: 32.1mg, Iron:
1.1mg, Potassium: 648.9mg, Phosphorus: 127.5mg
 Chili Cheese Black Bean Dip

24 servings 10 minutes
DIRECTIONS

INGREDIENTS 1. In a microwave safe bowl melt

prepared chili, cream cheese,
3 cups prepared chili, or 2
and 30z of Velveeta cheese. Stir
cans
well until blended together.
1 block cream cheese
3 oz. Velveeta cheese
2. Add the black beans and
1 can black beans seasoning as desired
chili powder, cumin, or 3. Transfer to a mini-crockpot for
cayenne to taste serving. Serve with cilantro and
cilantro for topping chips
tortilla chips for dipping

NUTRITION

Calories: 82, Total Fat: 4.5g, Cholesterol: 14.5mg, Sodium: 239mg, Total Carbohydrate: 5.9g,
Dietary Fiber: 1.4g, Sugars: 1.2g, Protein: 4.7g, Vitamin A: 22µg, Vitamin C: 1mg, Iron: 1mg,
Potassium: 148mg, Phosphorus: 87.7mg
 Fruit Pizza

24 servings 10 minutes
DIRECTIONS

INGREDIENTS 1. Crust: Mix the butter, sugar, egg, and vanilla until
Sugar Cookie Crust:
well combined. Add flour, baking powder, and
3/4 cup sugar
1 1/4 cups flour salt. Mix until combined. Chill the dough for 30
1/4 teaspoon baking powder minutes.
1/4 teaspoon salt 2. Preheat the oven to 350 degrees. Line a baking
1/2 cup butter, softened
stone with parchment. Roll the chilled dough out
1 teaspoon vanilla extract
1 large egg onto it into a 1/4 to 1/2-inch thick layer, leaving
Cream Cheese Frosting: some space around the edge. Bake for 20-25
12 ounces cream cheese, softened minutes. Allow it to cool.
1/4 cup butter, softened
3. Frosting: Using an electric mixer, combine the
1 teaspoon vanilla
1 1/4 cup powdered sugar cream cheese, butter, powdered sugar and vanilla
Fruit Toppings: until smooth and creamy. Spread over the cooled
7–10 strawberries, sliced cookie crust and chill again to firm up the
5–6 kiwis, sliced
frosting.
1 mango, sliced
1/2 cup blueberries 4. Top with Fruit!
1 small bunch of grapes, halved

NUTRITION
Calories: 587, Total Fat: 33.2g, Cholesterol: 112mg, Sodium: 221.1mg, Total Carbohydrate: 68.8g,
Dietary Fiber: 3.1g, Sugars: 48.6g, Protein: 6.7g, Vitamin A: 311.9µg, Vitamin C: 65.7mg, Iron: 1.4mg,
Potassium: 379mg, Phosphorus: 133mg
 Chicken Tinga Tacos

serves 12 20 minutes
DIRECTIONS

1. Sauce: Heat a large skillet over medium. Once

INGREDIENTS warm, add the oil and onion. Sauté for 4 minutes
1 tablespoon olive oil or until tender, stirring occasionally. Add in the
1 cup roughly chopped garlic and cook for 30 secs. Stir in the chipotles,
sweet onion oregano, and cumin, and toast for 1 minute. Add
2 cloves garlic, minced in the tomatoes, stock, and salt. Bring to a
1–2 chipotle peppers in simmer, and cook for 7 mins.
adobo sauce, chopped 2. Place the tomato mixture in a high-powered or

1 teaspoon dried oregano regular blender, and blend until smooth.

1/2 teaspoon ground cumin

3. Return the blended sauce to the pan over low
heat. Add the chicken, and cook for 5 minutes.
3/4 cup canned crushed
Taste and add more salt if necessary.
fire-roasted tomatoes
4. Prepare the garnishes. To assemble, top the
1/4 cup chicken stock
tortillas with the chicken and garnish with the
1/2 teaspoon kosher salt
avocado slices, cilantro, red onion, and cotija.
3 cups shredded cooked
Serve with a lime wedge for squeezing.
chicken

NUTRITION
Calories: 216, Total Fat: 8.1g, Cholesterol: 57.9mg, Sodium: 176.8mg, Total Carbohydrate: 15.9g, Dietary Fiber: 3.8g,
Sugars: 1.5g, Protein: 19.6g, Vitamin A: 17.5µg, Vitamin C: 5.4mg, Iron: 1mg, Potassium: 1589.5mg, Phosphorus:
267.3mg
 Spaghetti With Crispy Zucchini

4 servings 45 minutes
DIRECTIONS

INGREDIENTS 1. Cook the spaghetti according to package

1/2 pound of uncooked spaghetti directions. Drain and toss with sauce.
one 24-oz. jar of your favorite
2. Preheat the oven to 400 degrees. Beat the egg in
store-bought spaghetti sauce
a large bowl; add zucchini and toss to coat. Add
(2/3rds of a jar)
1 zucchini, cut into 1/4 inch-thick panko, Parmesan, lemon zest, and spices. Toss to
rounds (about 2–3 cups) coat as much as possible. Transfer to a baking
1 egg sheet – arrange the zucchini with some space
1 cup panko breadcrumbs
between, and spoon the crispity crumbles on and
1/2 cup grated Parmesan cheese
optional
around the zucchini. Drizzle with olive oil. Bake
1 tablespoon lemon zest optional for 15-20 minutes until nice and golden brown.
1 teaspoon salt and pepper to taste 3. Remove pan from the oven. Sprinkle with your
1 teaspoon Italian seasoning cheese of choice and return to bake or broil for a
1/2 teaspoon garlic powder
final 5 minutes. Top with fresh basil leaves, more
1/2 cup of some of cheese
(shredded mozzarella, provolone, olive oil, red pepper flakes, etc.
etc) 4. Serve the spaghetti in deep pasta bowls topped
1/4 cup fresh basil leaves for with a scoop of cheesy crispy zucchini and more
topping
fresh basil
NUTRITION
Calories: 479, Total Fat: 9.9g, Cholesterol: 62.9mg, Sodium: 1591.1mg, Total Carbohydrate: 73g, Dietary Fiber: 5.9g,
Sugars: 9.6g, Protein: 23.3g, Vitamin A: 131.4µg, Vitamin C: 4mg, Iron: 4.8mg, Potassium: 666.9mg, Phosphorus:
399.3mg