Home-Style Meatloaf

Ingredients:

• 3/4 cup uncooked instant oatmeal
• 1/2 cup fat-free milk
• 1/2 cup chicken broth
• 1/2 cup shredded carrots
• 1/2 cup diced onions
• 1 large egg, slightly beaten
• 3 tbsp chopped fresh parsley
• 2 garlic cloves, minced
• 2 tsp Dijon mustard
• 1 tsp black pepper
• 3/4 # ground skinless superlean turkey breast
• 3/4 # superlean ground beef (5% fat or less)

Directions:

1. Preheat oven to 350 degrees F. Line a 5x9 inch loaf pan with foil.
2. Combine the oatmeal, milk, broth, carrots, onion, egg, parsley, garlic, mustard, and pepper in a large bowl. Gently mix the turkey and beef in a medium bowl. Add the turkey mixture to the oatmeal mixture; mix just until blended.
3. Spoon the mixture into the loaf pan and smooth the top. Bake until an instant-read thermometer inserted into the center of the loaf registers 165 degrees F, about 1 hour.
4. Let stand a few minutes, and then cut into 8 slices.

Grecian Spaghetti Squash Saute

Ingredients

• 2 pound raw spaghetti squash
• 2 tsp olive oil
• 1/2 cup scallion(s), sliced
• 2 tsp minced garlic
• 14 1/2 oz canned diced tomatoes, undrained
• 1 cup canned chickpeas, drained and rinsed
• 1 tsp dried oregano
• 1 tsp lemon zest, freshly grated
• 1/4 tsp table salt
• 1/4 tsp black pepper
• 1/4 cup dill, or mint, fresh, chopped
• 1/4 cup pot cheese, or fat-free crumbled feta

Instructions

1. Pierce squash with a fork in several places; place on a microwave-safe plate. Microwave on high, turning squash over every 3 minutes, until tender, about 12 to 15 minutes; let stand 5 minutes. (Or to bake squash, preheat oven to 350ºF. Halve squash lengthwise and scoop out seeds. Place squash, cut side down, in a large baking dish and prick skin all over with a fork. Bake until tender, about 30 to 40 minutes.)
2. Meanwhile, heat oil in a large nonstick skillet. Add scallions and garlic; cook, stirring, until fragrant, about 1 minute. Add diced tomatoes, chickpeas, oregano, lemon zest, salt and pepper; bring to a boil.
3. Cut cooked squash in half lengthwise; scrape out seeds and then scrape strands of squash into skillet with a fork. Cook, stirring, until squash strands are well coated; remove from heat and stir in dill or mint. Top each serving with cheese. Yields about 1 cup of squash and 1 tablespoon of cheese per serving.

Chard Saute

Ingredients

• large bunch swiss chard (or bag of rainbow chard)
• 1 ripe tomato, chopped
• 2 medium onions, chopped
• garlic cloves, diced
• olive oil
• salt and black pepper to taste

All ingrediants are approximate and can be adjusted to taste.

Instructions

1. Wash the chard and prepare the leaves. While wet, chop the leaves across at the centre to seperate the leaves from the stalks. Chop the stalks and finely chop the leaves.
2. Take a large, heavy bottomed saucepan and gently heat the oil. Add the onions and garlic and simmer for 5 minutes. Season with salt and pepper to taste.
3. First add the chopped stalks and then add the leaves to the top. Do not stir. Place a well fitting lid on the pan and gently cook.
4. After about 15-20 minutes the leaves will be cooking in their own liquid. Stir and ensure it is not too dry. Add the chopped tomato on top and salt and pepper to taste. Cook for a further 2-3 minutes.

Pumpkin Chili

INGREDIENTS

• 2 tablespoons olive or canola oil
• 1/2 cup chopped onion
• 1 cup chopped red bell peppers
• 1 medium chopped zucchini
• 1 clove garlic
• 2 (14.5 ounce) cans canned peeled and diced tomatoes
• 1 (15 ounce) can 100% pure pumpkin
• 1 (15 ounce) can canned black beans
• 1 (15 ounce) can canned kidney beans
• 1/2 cup whole kernel corn
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon crushed red pepper

DIRECTIONS

1. Heat vegetable oil in large saucepan over medium-high heat
2. Add onion, bell pepper, garlic, and zucchini; cook, stirring frequently, for 5 to 7 minutes or until tender.
3. Add tomatoes with juice, pumpkin, tomato sauce, beans, corn, chili powder, cumin, salt, pepper, and red pepper flakes.
4. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.

You may need to add a tiny bit more water. I added about a cup. I also didn't drain my beans, which I've never done. I hope it's not too salty.

Core Salmon-Noodle Casserole

Lifted right off the WW website...sorry! But I had to share. Can also be made vegetarian with some mushrooms instead of salmon.

Ingredients

• 2 sprays cooking spray
• 6 oz uncooked whole-wheat pasta, elbow macaroni or penne
• 1 cup onion(s), chopped
• 1/2 cup sweet red pepper(s), chopped (plus some rings for garnish if desired)
• 1/2 cup green pepper(s), chopped
• 1 cup fat-free skim milk
• 2 large egg(s)
• 2 Tbsp chives, fresh, minced
• 1/4 tsp paprika
• 3/4 tsp table salt
• 1/4 tsp black pepper
• 6 oz canned salmon, picked over for bones

Instructions

1. Preheat oven to 350ºF. Coat a 3-quart casserole dish with cooking spray.
2. Bring a large pot of water to a boil; add pasta, stir and bring to a boil again. Cook until pasta is completely tender, about 8 to 10 minutes; drain, return pasta to pot and set aside.
3. Coat a large nonstick skillet with cooking spray; add onion and peppers. Sauté over medium-high heat, stirring frequently, until onions start to brown, about 5 minutes; add to pasta pot.
4. Bring milk to a simmer in a small saucepan. Meanwhile, beat eggs in a small, heatproof bowl. Slowly pour half of warmed milk into eggs (while beating constantly); pour mixture back into saucepan. Cook over medium heat, stirring constantly, until mixture thickens to consistency of custard sauce, about 5 minutes; remove from heat. Stir in chives, paprika, salt and pepper; then stir seasoned sauce into pasta pot.
5. Add salmon to pasta pot and spoon mixture into prepared casserole dish. Bake until mixture is piping hot and top is browned, about 20 minutes. Garnish with red pepper rings before serving if desired. Yields about 1 1/3 cups per serving.

Notes

Feel free to substitute 1 cup of frozen chopped mixed peppers for the fresh red and green peppers, and 1 cup frozen chopped onions for the fresh onions. Sauté as directed above but make sure all the liquid has evaporated before adding vegetables to the pasta pot.

We sautéed the vegetables to help maximize their flavor but if you’re short on time, you can skip that step without a tremendous impact on taste.

Zucchini Corn Salad

Ingredients:

• 1 medium zucchini
• 1 small sweet onion
• 1 medium ear of sweet corn
• 2 tsp olive oil
• 1/4 cup shredded basil leaves
• pepper

Directions:

Thinly slice zucchini and sweet onion, and cut kernels off ear of corn with sharp knife. Mix together, add olive oil, and sprinkle with basil leaves and freshly ground pepper to taste.

Mediterranean Bean Salad

Salad

• 3 cups fresh spinach, chopped or torn into pieces
• 1 tomato, medium, chopped
• 1/2 onion, small, chopped
• 1/2 bell pepper, chopped
• 1 clove garlic, minced
• 1/2 cup canned low-sodium kidney beans, drained, rinsed
• 1/4 cup canned low sodium chickpeas, drained, rinsed
• 1/2 cup fresh corn cut off the cob

Dressing

• 1 1/2 teaspoons olive oil
• 1 1/2 teaspoons balsamic vinegar
• 1/4 teaspoon black pepper

Directions:

1. Combine all salad ingredients in a bowl.
2. Whisk olive oil, vinegar and pepper in a small bowl.
3. Pour dressing over salad ingredient and toss well.

Black Bean Succotash

Ingredients/Directions:

• 1 (16 ounce) can black beans, drained and rinsed
• 2 roma tomatoes, diced
• 1/4 cup red bell peppers or green bell peppers, diced
• 1 garlic clove, minced
• 1/2 teaspoon cumin
• 1 lime, juice and zest of
• 1/2 small onion, diced
• 1 1/2 tablespoons fresh cilantro, chopped
• salt and pepper

Combine all ingredients in a small bowl. Season with salt and pepper to taste.

Persian Tomato and Cucumber Salad (Salad Shiraz)

Ingredients:

• 1 large cucumber
• 1 large tomato
• 1 large onion
• 1 bunch parsley (or to taste), chopped
• 1/4 cup lemon juice (can be adjusted to your taste)
• 1-2 tablespoon olive oil
• salt

Directions:

1. Chop all the vegetables (tomato, cucumber and onion) finely.
2. Mix chopped vegetables with parsley, lemon juice and olive oil.
3. Salt to taste.

Baby Greens and Garlicky White Bean Salad

Ingredients:

• 2 1/4 cups baby greens
• 1 (15 ounce) can navy beans
• 1/2 cup sliced onions
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• 1 clove garlic, minced (or more to taste)
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions:

1. Chop the greens finely.
2. Mix them, the rinsed and drained beans, and the onion in a bowl.
3. In a smaller bowl or shaker combine the vinegar, the oil, and the garlic.
4. Add the salt and pepper and mix it all well.
5. Add the dressing to the greens and toss it together.
6. Let it sit about 5 minutes so the tastes will meld.

Super Nutritious Spicy Sprouts

Ingredients/Directions:

• fill a bowl with alfalfa or similar kind of sprouts
• mash up one avocado and stir in
• squeeze in a half a lemon
• add seasonings such as Jamaican Curry Spice powder and/or Italian Seasonings
• add the kernels from an ear of corn

Mix and enjoy! Serves 2-4.

Sweet Almond Milk

Ingredients:

• 1 c almonds
• 5 c pure water
• 1-2 Tbs honey
• 3 pitted dates (optional)
• banana (optional)
• dash of olive oil and dash of sea salt for extra taste/nutrition

Directions:

Soak nuts overnight; drain and let sit in colander for 1-3 hours. Combine ingredients and blend in food processor or blender.

HELPFUL HINTS:
This milk is great for kids of all ages! It can be added to dressings, soups, smoothies, desserts and cereals, or make milk shakes with frozen bananas and a little carob powder.

Watermelon Smoothie

Chunk watermelon and blend. So easy!

Italian Soup

Ingredients:

• 1 avocado, peeled and stoned
• 4 tomatoes
• handful of basil
• 1/4 of a cup of cold pressed olive oil

Directions:

Blend all ingredients. If it's too thick add some freshly made tomato or cucumber juice.

Storm's Raw Tabouli (YUMMY!)

Ingredients:

• one bunch cilantro
• one bunch parsley
• one bunch green onions
• two tomatoes
• one avocado
• half a cup of raw almonds
• cold-pressed olive oil
• unrefined sea salt
• raw honey
• half a lemon

Directions:

Chop up cilantro, parsley, green onions, avocados and tomatoes in a bowl. Blend almonds to a fine flour in blender and add to bowl. Add the juice of half a lemon, a tablespoon of olive oil, a tablespoon of honey, and a teaspoon of salt. Change it up each time by adding a different vegetable/herb like corn, broccoli, or fresh basil, or a different spice like Italian or Mexican seasonings. Serves 3.

Bok Choy Slaw

Chop up and put in a bowl:

• 4 bunches Bok Choy
• 2 tomatoes
• 2 avocados
• 1/2 bunch cilantro

Dressing:

• 4 tablespoons raw tahini
• 2 tablespoons raw honey
• 1/8 cup apple cider vinegar
• 4 tablespoons olive oil
• herbs and spices (experiment with what you have available)
• salt to taste with unrefined sea salt