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.