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Recipes
Sweet Potato Shepherd’s Pie
By courtneyepowell
Heat oven to 375. Add potatoes to a large lidded pot and cover with 1 in of cold water
- 2 1/2 lbs sweet potatoes, peeled and diced into 1/2-in pieces
- 1/4 c 1% milk
- 3 T unsalted butter
- 1 t salt
- 1/2 t pepper
- 1 1/2 lbs lean ground beef
- 2 med carriots, finely diced
- 2 ribs celery, finely diced
- 1 small onion, finely diced
- 2 T all-purpose flour
- 2 T tomato paste
- 2 c reduced-sodium beef broth
- 1 pkg (10 oz) frozen peas
- 1 T chopped fresh thyme
- 1 T chopped fresh rosemary
Pancakes With Raspberry Sauce
By courtneyepowell
In a large bowl whisk together flour, 1 T sugar, baking powder, baking soda and salt
- 1 c white whole-wheat flour
- 1 T sugar plus 1/2 cup
- 1 t baking powder
- 1/2 t baking soda
- 1/4 t salt
- 1 1/4 c plain yogurt
- 1 egg
- 2 T canola oil
- 4 c fresh or frozen (thawed) raspberries
- 1 T lemon juice
- 1 c sliced strawberries
- 1 sliced banana
Roasted Garlic and Scallion Dip
By courtneyepowell
Place head garlic on a sheet of foil; drizzle with olive oil and seal
- 1 head garlic
- 2 t olive oil
- 8 oz cream cheese, room temperature
- 1/4 c milk
- 4 thinly sliced scallions
- salt and pepper
- Bagel chips
Asian Greens with Garlic, Ginger and Fish Sauce
By courtneyepowell
Whisk together water, soy sauce and fish sauce in a small bowl and set aside
- 1/2 c water
- 1 1/2 t soy sauce
- 1 t fish sauce
- 2 T neutral oil (canola, grapeseed, safflower...)
- 3 garlic cloves, finely minced
- 3 t finely minced fresh ginger
- 1 lb Asian greens (bok choy or whatever)
- Pinch coarse sea salt
Morning "Mojito" Smoothie
By courtneyepowell
Blend all ingredients together and serve
- 1/2 c mint leaves
- 1 frozen banana
- Juice of 1/2 lime
- 1/2 c coconut water
- 1/4 avocado
- 1 T honey
Apple-Cranberry Millet Muffins
By courtneyepowell
Heat oven to 400. In a large bowl, combine flours, oats, sugar, baking powder, baking soda, cinnamon and salt
- 1 c WW flour
- 1 c all purpose flour
- 1/2 c quick oats
- 1/2 c sugar
- 1 t baking powder
- 1 t baking soda
- 1/2 t cinnamon
- 1/4 t salt
- 3/4 c buttermilk
- 1 large egg
- 1 c puffed millet cereal
- 1 apple, peeled, cored and shredded
- 1/2 c dried cranberries or raisins
- 2 T granola, optional
Thai Salad with Chicken
By courtneyepowell
Whisk together peanut butter thru garlic to make the peanut dressing
- 1/2 c smooth peanut butter
- 1/2 c hot water
- 3 T reduced-sodium soy sauce
- Juice of 1 lime
- 2 garlic cloves, chopped
- 1 head shredded iceberg lettuce
- 2 c cooked shredded chicken
- 1 sliced peeled cucumber
- 1/2 sliced red pepper
- Sliced scallions and Asian noodles for garnish (optional)
Lentils with Mushrooms, Roasted Garlic and Butternut Squash
By courtneyepowell
Preheat oven to 400. In a medium bowl, toss butternut squash and garlic cloves together with grapeseed oil and sal...
- 1/4 c black or green lentils (dry)
- 1/2 c mushrooms, chopped (we suggest portabella, cremini or shitake)
- 1 1/4 c water or vegetable broth
- 1 c butternut squash, peeled and cut into 1 in cubes (can also use sweet potatoes)
- 4 cloves garlic, peeled
- 2 t grapeseed oil
- 1/2 t salt
- 1 c baby spinach, kale or any dark leafy green, cleaned and leaves torn into bite-sized pieces
- 2 T chopped walnuts or pecans
Salmon, Asparagus and Leek in Parchment
By courtneyepowell
STEP 1 Preheat oven to 400 degrees with racks in upper and lower thirds
- 1/2 bunch asparagus (about 8 ounces), trimmed and thinly sliced on the bias
- 1 small leek, white and pale-green parts only, thinly sliced, washed well, and drained
- 2 tablespoons extra-virgin olive oil
- Coarse salt and freshly ground pepper
- 4 skinless salmon fillets (each about 5 ounces and 1 inch thick), preferably wild
- 1/4 cup packed fresh herbs, such as tarragon, dill, basil, or parsley, or a combination, for serving
- Lemon wedges, for serving
Mini Grilled Cheese Sandwiches
By courtneyepowell
Place beans, 1/4 c water and cilantro into the bowl of a 4-cup food processor; puree until smooth
- 1 c canned or cooked black beans, drained and rinsed
- 2 T chopped fresh cilantro leaves
- 1 whole-grain baguette
- 8 oz low fat cheddar cheese, shredded
- 8 oz grilled, boneless, skinless chicken breast, shredded or thinly sliced
- sea salt and cayenne pepper to taste