Bell Pepper Salad

Bell Pepper Salad

Prep time: 5 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

4 bell peppers
1⁄2 medium onion
2 1⁄2 Tablespoons vinegar
1 Tablespoon oil
1⁄8 teaspoon salt and pepper

Directions

1.  Wash bell peppers and remove tops and seeds. Cut into ¼-inch thick strips. Peel onion and slice into thin strips.
2. In a large mixing bowl, stir together vinegar, oil, salt and pepper.  Add bell pepper and onion and gently stir to coat. Cover and refrigerate for 30 minutes before serving.
3. Refrigerate leftovers within 2 hours.

Beet and Carrot Salad

Beet and Carrot Salad

Prep time: 15 minutes
Cooking time: 5 minutes
Makes: 4 servings
Serving Size 2/3 cup

Ingredients

1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 3⁄4 cups beets (bite sized pieces), cooked from fresh or canned/drained

Directions

1. Cook carrots (if desired) until just tender. Try microwave or steaming.
2. In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Bean Salad

Bean Salad

Prep time: 10 minutes
Makes: 13 servings
Serving Size 1/2 cup

Ingredients

1⁄4 cup vinegar
1⁄4 cup sugar
2 Tablespoons oil
1⁄4 teaspoon each salt and pepper (optional)
6 cups beans, about 4 cans (15 ounces each) drained and rinsed (try a mixture - green beans, wax beans, kidney beans, garbanzo beans)
2 cups chopped vegetables (try a mixture - onion, carrot, celery, bell pepper)

Directions

1. In a large bowl, combine vinegar, sugar and oil. Mix well. Add salt and pepper, if desired.
2. Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
3. Refrigerate leftovers within 2 hours.

Kale and White Bean Soup

Kale and White Bean Soup

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 cup onion, chopped (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon butter or margarine
2 cups broth (chicken or vegetable)
1 1⁄2 cups cooked white beans (1 can - 15.5 ounces, drained and rinsed)
1 3⁄4 cups diced tomatoes (1 can - 14.5 ounces with juice)
1 Tablespoon italian seasoning
3 cups kale, chopped (fresh or frozen)

Directions

1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
2. Add broth, white beans, and tomatoes; stir to combine.
3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)

Glazed Carrots and Cranberries

Glazed Carrots and Cranberries

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 2/3 cup

Ingredients

1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
1⁄2 teaspoon salt
3 Tablespoons sugar, divided
1⁄2 cup chicken broth
1 Tablespoon butter
1⁄2 cup dried cranberries
2 teaspoons lemon juice

Directions

1. In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
2. Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
3. Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
4. Remove from heat and stir in lemon juice. Serve warm.
5. Refrigerate leftovers within 2 hours.

Spinach Pasta Salad

Spinach Pasta Salad

Prep time: 15 minutes
Makes: 6 servings
Serving Size 3/4 cup

Ingredients

2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley

DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil

Directions

1. In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
2. Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.

Southern Green Beans

Southern Green Beans

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1/2 cup

Ingredients

1 pound fresh green beans
1⁄4 cup finely chopped onion
1⁄4 cup chopped ham
1 Tablespoon olive oil or butter
salt and black pepper to taste

Directions

1. Snap the ends off the green beans and rinse the beans in water.
2. Place the green beans in a pan of boiling water over medium high heat. Cover and cook beans for 6 to 8 minutes. Drain off the water.
3. Heat the oil in a large skillet. Add the onions and ham. Stir and cook for 2 to 3 minutes.
4. Add the cooked green beans and 1/4 cup water to the skillet. Stir and cook for 4 to 5 minutes.
5. Refrigerate leftovers within 2 hours.

Green Salad with Peas

Green Salad with Peas

Prep time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1 cup peas, fresh, frozen or canned
6 cups salad greens, torn in bite size pieces
1⁄2 cup chopped cucumber
1⁄2 cup low-fat salad dressing
1⁄2 cup low-fat feta cheese

Directions

1. Thaw and drain frozen peas or drain canned peas.
2. Combine peas, salad greens and cucumber in a large serving bowl. 
3. Add dressing just before serving. Toss to mix well. Sprinkle with feta cheese.
4. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2 tablespoons of chopped fresh mint to this salad for a refreshing twist!

Orange Delight

Orange Delight

Prep time: 5 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

4 cups non-fat or 1% milk
6 ounces frozen orange juice concentrate (about 3/4 cup)
1 teaspoon vanilla

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend for about 30 seconds or until smooth. Serve and enjoy.
3. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have a blender, mix the ingredients well in a bowl until frothy.
• Add a small banana, a handful of strawberries, or another favorite fruit before blending.

Ranch Dressing

Ranch Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 tablespoons

Ingredients

1⁄4 cup low-fat mayonnaise
1⁄2 cup low-fat buttermilk
1 teaspoon dried parsley
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon each salt and pepper

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• For a thinner dressing, add an extra 2 to 3 tablespoons of low-fat buttermilk.

Quick Tomato Pasta Sauce

Quick Tomato Pasta Sauce

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic minced or 1/2 teaspoon garlic powder
1 can (14.5 ounces) diced or crushed tomatoes
1⁄4 teaspoon each salt and pepper
1 Tablespoon lemon juice (optional)
1⁄4 teaspoon red pepper flakes (optional)

Directions

1. In a medium saucepan, heat vegetable oil over medium heat. Add garlic and cook for 1 minute. (If using garlic powder, omit oil and skip this step).
2. Add tomatoes, lemon juice, salt, pepper and red pepper flakes, if desired. Cook until heated through, stirring occasionally. For a thicker sauce, cook an extra 10 to 20 minutes to allow more of the liquid to evaporate.
3. Refrigerate leftovers within 2 hours.

Peach Salsa

Peach Salsa

Prep time: 15 minutes
Makes: 16 servings
Serving Size 2 tablespoons

Ingredients

1 cup chopped peaches, canned or fresh (about 1.5 to 2 medium fresh)
1 large tomato, chopped
1 bell pepper, seeded and chopped
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup chopped cilantro
1 Tablespoon lime juice
1⁄4 teaspoon each salt and pepper

Directions

1. Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper and gently stir to mix.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor, add cayenne pepper or diced jalapeno peppers.
• Serve with fresh vegetables, crackers or Food Hero Baked Tortilla Chips.
• Try with tacos, tostadas, fish, chicken, and more.

Low-Fat Tartar Sauce

Low-Fat Tartar Sauce

Prep time: 5 minutes
Makes: 4 servings
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt or nonfat sour cream
1 Tablespoon chopped pickle or relish (sweet or dill)
2 teaspoons dried minced onion or 1 tablespoon minced fresh onion
1 teaspoon dried parsley flakes or 1 tablespoon chopped fresh parlsey
1 teaspoon mustard
2 drops hot pepper sauce (optional)

Directions

1. In a small bowl, combine all the ingredients.
2. Serve immediately or cover and refrigerate until used.
3. Refrigerate leftovers within 2 hours.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

1. For a smooth dip, place all ingredients in a blender and blend until smooth. OR for a chunky dip, mash beans well with a fork or potato masher then stir in remaining ingredients.
2. Add additional liquid as needed for desired consistency.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Kale Dip

Kale Dip

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 12 servings
Serving Size 2 tablespoons

Ingredients

1 1⁄2 teaspoons oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
3 cups kale, thinly sliced
1⁄8 teaspoon salt
1 cup low-fat cottage cheese
1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 Tablespoon lemon juice

Directions

1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
2. Transfer kale to a blender. Add cottage cheese and puree until smooth.
3. Season with red pepper flakes and lemon juice.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)
• No blender? Make chunky version! Finely chop kale and garlic before cooking. Mash dip with fork.
• Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.
• Can be made ahead and refrigerated for up to 3 days.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.

Hummus (no tahini)

Hummus (no tahini)

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin

Directions

1. Place all ingredients in a blender.
2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze exrta lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Honey Mustard Dressing

Honey Mustard Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 Tablespoons
Chill Time: 30 minutes

Ingredients

1⁄2 cup low-fat plain yogurt
3 Tablespoons nonfat or 1% milk
1 Tablespoon honey
2 teaspoons mustard

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill for 30 minutes before serving.
2. Refrigerate leftovers within 2 hours.

Notes

• For a stronger flavor, add an extra 1 to 2 teaspoons mustard.
• This recipe works with all types of mustard!
• Honey is not recommended for children under 1 year old.

Chunky Black Bean Dip

Chunky Black Bean Dip

Prep time: 10 minutes
Makes: 24 servings
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) black beans, rinsed, drained
1⁄2 cup onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon chili powder
1 Tablespoon apple cider vinegar

Directions

1. For a smooth dip, place ingredients in a food processor or blender and process until smooth OR For a chunky dip, mash beans well with a fork or potato masher, stir in remaining ingredients. Add additional liquid as needed for desired consistency.
2. Add salt and pepper to taste. 
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.

Tuna Cabbage Salad

Tuna Cabbage Salad

Prep time: 10 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

1 can (5 ounces) tuna in water, drained
2 cups cabbage, chopped
3 green onions, diced
1 Tablespoon reduced fat mayonnaise
2 Tablespoons nonfat plain yogurt
salt and pepper

Directions

1. In a medium bowl, shred tuna with a fork and mix with cabbage. Stir in green onions, mayonnaise and yogurt. Add salt and pepper to taste.
2. Chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.