How to Make a Vegetable Smoothie

Ingredients

4 cups water

3 Tbsp hemp hearts

1 apple (core removed)

1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)

2 large kale leaves (stalks removed)

2 Tbsp maple syrup

Directions

Place all the ingredients in a high powered blender and blend on juice mode.

Delicious Chicken Marengo

Ingredients

8 chicken breasts, boneless, skinless

1 thinly sliced medium onion

1/2 cup dry white wine

2 crushed cloves garlic

1/2 teaspoon ground thyme

1 bay leaf

3 springs parsley

1 cup 98fat-free chicken broth

2 cups diced Italian style tomatoes

18 pearl onions

1 pound sliced mushrooms

Juice of 1 large lemon

1 cup sliced pitted black olives

1 jigger cognac

Chopped parsley for garnish

Directions

Spray nonstick Dutch oven with cooking oil spray. Saut sliced onion until very lightly brown then remove. Brown chicken breasts on both sides. Add wine, garlic, thyme, bay leaf, parsley, chicken broth and tomatoes. Cover and simmer for about 1 hour, until tender. Remove meat and strain sauce, then reduce for 5 minutes. Saut pearl onions and mushrooms in juice of lemon. Arrange chicken, onions, mushrooms and sliced olives in casserole dish. Sprinkle with cognac. Heat in 350

Vanilla Orange Shake

Ingredients

1/2 cup fat-free frozen vanilla yogurt

1/2 cup ice cubes

1/2 cup orange juice

1/4 teaspoon vanilla

Directions

Put the mugs in freezer to chill. Combine all ingredients and blend in blender on high until smooth. Pour into chilled mugs and serve. Note: May substitute pineapple juice for orange juice.

Tasty Low Fat Chicken Tortilla Wraps

Ingredients

4 fat-free flour tortillas (10-inch)

1 pound boneless, skinned chicken breasts, cut into thin strips

1 medium-size sweet hybrid onion, sliced

1 clove garlic, finely chopped

2 tablespoons Worcestershire sauce

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 cups green leaf lettuce, cut in shreds

2 medium Roma tomatoes, chopped

1/2 cup fat free ranch salad dressing

Directions

Heat oven to 350 degrees F. Wrap tortillas in foil. Heat in 350 degree F oven 10 to 15 minutes or until warm. Coat large nonstick skillet with cooking spray. Place skillet over medium-high heat. When skillet is hot, add chicken, onion slices and garlic; saut until chicken is no longer pink in center, 4 to 6 minutes. Stir in Worcestershire sauce; add salt and pepper. Divide chicken mixture among tortillas. Top each with lettuce and tomato. Drizzle each with 2 to 3 tablespoons dressing. Roll up the tortillas and serve. Makes 4 servings.

Simple Fruit Salad Side Dish or Dessert

Ingredients

6 Bananas (sliced)

2 pint strawberries (sliced in half)

4 Kiwis (peeled and sliced)

1 apple (sliced without core)*

Preparation

After fruit is washed thoroughly and sliced add to a large bowl. Mix by hand and for an even better twist sprinkle some lemon juice on it. Chill and serve!

Veggie Wrap Recipe

Ingredients

1/4 cup tub-style fat free cream cheese

4 10-inch fat-free flour tortillas

4 rinsed spinach leaves, patted dry

1 cup alfalfa sprouts

1 cup shredded red cabbage

1/2 cup chopped tomato

1/4 cup crumbled feta cheese

2 tablespoons finely diced red onions

Directions

Spread 1 tbs cream cheese over each tortilla; top each with a piece of spinach. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each wrap in half diagonally.

Low Cal Sweet and Spicy Chicken

Ingredients

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

Directions

Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Make a Diet-Friendly Cheese Dip

Ingredients

1 cup cottage cheese, creamed

2 tablespoons lemon juice

2 tablespoons milk

2 tablespoons low fat salad dressing or mayonnaise

2 tablespoons green onions, chopped

1/4 cup parsley, coarsely chopped

1/2 teaspoon tarragon leaves

1 dash pepper

Directions

Mix ingredients in a blender, scraping sides of blender with a spatula or rubber spoon and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper, turnips, etc.

Flavorful Slow Cooked Rump Roast

Ingredients

1/4 cup flour

1 teaspoon salt

1/4 teaspoon pepper

5 pound rump of beef

1 1/2 tablespoons olive oil

2 sweet onions, sliced

2 carrots, peeled and cubed

Herbs and other seasonings as desired (I like Tarragon)

1 cup liquid (1/2 wine and 12 beef broth)*

Other vegetables if desired (like potatoes or mushrooms)

Directions

Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.

Fresh Fruit Salad Recipe

Ingredients

1/2 cup plain lowfat yogurt

1/4 cup fresh lime juice

1/4 cup honey

1 teaspoon grated fresh lime peel

2 cups diced peeled cantaloupe

2 cups diced peeled honeydew melon

1 cup seedless red or green grapes

1 cup fresh blueberries

2 cups diced peeled cored fresh pineapple

1 cup raspberries or blackberries

1 1/2 cups halved hulled strawberries

Directions

Whisk together yogurt, lime juice and honey in small bowl to blend; set dressing aside. Wash and clean fruits. Add fruit to a large bowl. Cover dressing and fruit separately and chill until ready to serve, up to 6 hours. Mix dressing into fruit. Let stand 15 minutes to blend flavors. Note: You can easily interchange different fruits – this dressing will also taste great with nectarines, peaches, etc.