Asian Steamed Black Cod With Bok Choy In Parchment

Ingredients 1/4 cup cilantro, chopped 2 tablespoons fresh ginger, finely minced 2 scallions, finely chopped 1 teaspoon garlic, chopped 1 teaspoon sesame oil 2 tablespoons lite soy sauce 4, 5-6 ounce black cod filets (may use sea bass or salmon) 4 baby Bok Choy, end trimmed and cut in half Parchment paper or foil, 4 pieces total for packets, plus […]

Quinoa Tabouli Salad

Fresh parsley, mint, and lemon juice are the bright flavors that make this Lebanese dish so popular.  Quinoa cooks quickly, is easy to digest, high in fiber and protein—and delicious. Ingredients  1 cup quinoa, cooked 1 green onion, minced 1 and 1/4 cup minced parsley 1/2 cup fresh mint, minced 1 tablespoon lemon juice 1 […]

Angel Hair Pasta with Roasted Tomatoes, Olives and Capers

This easy-to-make pasta dish bursts with a wonderful sweet and savory flavor profile thanks to the sweet cherry tomatoes and salty olives and capers.  Delicious and a perfect week-night dish for busy cooks. Ingredients 8 ounces angel hair pasta 1 pound cherry tomatoes ½ tablespoon chopped garlic 1 tablespoon olive oil ½ cup chopped kalamata olives 2 tablespoons capers […]

Salmon with Roasted Garlic and Rosemary

This easy, flavorful salmon recipe can be cooked in the oven or on the grill. Ingredients 2 bulbs garlic, unpeeled 3 tablespoons fresh lemon juice 4 sprigs rosemary or 1 teaspoon dried rosemary ¼ cup extra virgin olive oil 2 (8-10 ounce) wild salmon fillets     Directions  Preheat oven to 350˚. Wrap the garlic […]

White Bean Salad

Simple and satisfying, this chilled bean salad has Mediterranean flavor and is great as a side dish or a main course. Ingredients 1 can white beans, drained and rinsed 1 cup chopped fresh Italian parsley, rinsed 2 fresh tomatoes, chopped ½ red onion, minced ½ lemon, juiced 2 tablespoons balsamic vinegar ¼ teaspoon sea salt […]


Summer shines through the fresh flavors of vegetables and herbs in this chilled soup.   Ingredients  1 cup finely chopped red onion 2 cups seeded and finely chopped cucumber 1 cup seeded and finely diced green bell pepper 1 cup seeded and finely chopped red bell pepper 1 28-ounce can tomato puree 3 cloves freshly […]

Hummus with Baked Pita Chips

HUMMUS WITH BAKED PITA CHIPS Hummus is a traditional Middle Eastern spread, made from pureed garbanzo beans, tahini (sesame seed paste), garlic, lemon juice, and a few other simple ingredients. This flavorful snack is delicious with baked pita chips,with raw veggies, and as a condiment on sandwiches.   Ingredients: 2 (15 oz.) cans garbanzo beans (reserve ½ […]

Barley Risotto with Spring Vegetables

The rich, nutty flavor of barley pairs wonderfully with savory Parmesan and fresh spring veggies in this hearty,  and satisfying grain dish. Ingredients 1 tablespoon olive oil 2 leeks, white and light green part only, thinly sliced 2 carrots, finely chopped 1 cup pearl barley ½ cup dry, white wine 1 quart reduced-sodium, fat-free, organic vegetable […]

Grilled Banana and Pineapple with Rum and Pistachios

Tropical flavors take center stage in this dessert, combined with crunchy, candied nuts and cool, creamy ice cream or frozen yogurt for a truly delicious treat. Ingredients 1/2 fresh, ripe pineapple 2 bananas 2 Tbsp. brown sugar 2 Tbsp. rum 1 Tbsp. no trans fat margarine 1 Tbsp. sugar 1/4 cup shelled pistachios 2 cups […]

Chocolate-Orange Mousse

This rich and decadent-tasting chocolate dessert has been creatively revised to deliver all the flavor and silky texture of a traditional chocolate mousse, with fewer calories and less fat. Ingredients ¾ cup dark chocolate pieces 12 oz. low fat soft (silken) tofu 2 Tbsp. orange liqueur Grated orange zest Fat free whip topping   Directions […]

Peanut Sesame Noodle Salad

The contrast in flavor and texture in this delicious salad, which combines crunchy veggies, a creamy and spicy peanut sauce, and plenty of protein, is wonderful. Enjoy this salad as a main course, on its own or served on a bed of greens, or as a flavorful side dish. Salad  12 oz. very thin spaghetti or soba noodles 1 […]

Build a Better Smoothie

Smoothies are a popular choice among busy people looking for a quick, nutritious meal. But often these drinks are loaded with sugar and actually end up being lower in nutritional value than we might imagine. A few simple adjustments can help you build a better smoothie—one that’s satisfying, energizing, and nutrient dense.

Grilled Vegetables with Balsamic Vinaigrette

Along with exercise, maintaining a healthy diet can be a major step toward weight loss and maintenance at this time of life. Aiming for a daily range of 1,400 to 1,600 calories is ideal

Gluten Free Goodness

For those diagnosed with celiac and other autoimmune diseases that make it impossible for the body to process gluten—the protein found wheat and other grains—knowing that the treats behind the glass are off-limits can result in a sense of isolation and sadness.