Featured Recipes

Baked Blueberry& Peach Oatmeal Spinach and Berry Salad Printable pdf

  • 3 cups old-fashioned oats
  • 1/2 cup packed brown sugar
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 2 egg whites
  • 1 egg
  • 1-1/4 cups fat-free milk
  • 1/4 cup canola oil
  • 1 tsp. vanilla extract
  • 1 can (15 ounces) sliced peaches in juice, drained and chopped
  • 1 cup fresh or frozen blueberries
  • 1/3 cup chopped walnuts
  • Additional fat-free milk, optional

  1. In a large bowl, combine the oats, brown sugar, baking powder and salt.
    Whisk the egg whites, egg, milk, oil and vanilla; add to dry ingredients and
    stir until blended. Let stand for 5 minutes. Stir in peaches and blueberries.

  2. Transfer to an 11x7-inch baking dish coated with cooking spray. Sprinkle
    with walnuts. Bake, uncovered, at 350° for 35-40 minutes or until top is
    lightly browned and a thermometer reads 160°. Serve with additional milk if
    desired.

Makes 9 servings. Nutrition info per serving: 277 calories, 11g fat, 263mg sodium, 3g fiber

Source: Whole Grains Council/Taste of Home Magazine

 

Spinach and Berry Salad Spinach and Berry Salad Printable pdf

  • 4 cups fresh spinach, torn in 2
    bite-sized pieces
  • 1 cup thickly sliced strawberries
  • 1 cup blueberries
  • 1 small red onion, thinly sliced,
    pulled into rings
  • 1/4 cup chopped pecans
  • tbsp balsamic vinegar
  • 2 tbsp rice vinegar
  • 4 tsp honey
  • 1 tsp curry powder
  • 2 tsp Dijon mustard
  • Pepper to taste
  • Non-fat Curry Dressing
  1. Wash and dry spinach.
  2. Whip together dressing.
  3. Add dressing to spinach and toss lightly.
  4. Add berries, onion and pecans.
  5. Toss lightly.
Makes 4 servings. Nutrition Information for 1 serving: Calories: 170; Fat: 6g; Sodium: 95mg; Carbohydrate: 31g. *Please note: the nutritional information listed above is without the dressing.
 

Hummus with Veggies and Pita Wedges Hummus with Veggies and Pita Wedges Printable pdf

  • 1 can chickpeas (aka: garbanzo beans)
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp pepper
  • 1 pinch oregano
  • 2 gloves garlic
  • 1/2 lemon
  • 12 whole, whole wheat pitas
  • 1 tsp grated Parmesan cheese
  1. Place chickpeas into a food processor with 2 tablespoons of extra virgin olive oil.
  2. Pulse until it creates a smooth consistency. (If you do not have a food processor, use a large bowl and potato masher and mash the beans until they are of a paste consistency).
  3. Add the garlic (crushed), juice from 1/2 a lemon, and the pepper.
  4. Take whole wheat pitas, and brush them lightly with extra virgin olive oil.
  5. Dust them with 1 pinch of oregano, 1 pinch of pepper, and 1 teaspoon
    of grated Parmesan cheese.
  6. Place them into a toaster oven on medium.
  7. When they come out, slice them into 8 triangles with a pizza cutter.
  8. Serve hummus with pitas for dipping (a serving is 2 tablespoons of hummus and 8 pita triangles).
Makes 12 servings. Nutrition Information for 12 servings: Calories: 310; Fat: 6g; Sodium: 350mg; Carbohydrate: 56g
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