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Winter Salad with Garlic Sesame Dressing

Winter Salad with Garlic Sesame Dressing Recipe

Kale and broccoli are two vegetables that are available year-round and are loaded with disease-fighting antioxidants. This salad combines them with a rich garlic dressing and nutty sesame flavors.

Tip: Roasted garlic is delicious in salad dressings and as a spread for sandwiches. Roast several heads early in the week and keep them in the fridge to use within a few days.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 45 minutes


1 head of garlic

2 tbsp olive oil

6 cups chopped kale leaves

¾ cup chopped broccoli slaw

¼ cup thinly sliced red onion

2 tsp unseasoned rice vinegar

1 tsp low-sodium soy sauce

¼ tsp honey

¼ tsp orange zest

1 tbsp toasted sesame oil

Optional toppings: sesame seeds, sunflower seeds, slivered almonds, chopped peanuts


Preheat the oven to 425 degrees F. Cut the top quarter off of the head of garlic so that the cloves are exposed. Set the head of garlic on a sheet of aluminum foil and drizzle with 1 teaspoon of the olive oil. Wrap the garlic in the foil and bake for 45 minutes. Remove from the oven and carefully open the foil to allow the garlic to cool.

Place the kale in a medium bowl and add 1 teaspoon of olive oil. With clean hands, massage the oil into the kale for about 2 minutes. Add the broccoli slaw and onion to the kale.

Squeeze the roasted garlic cloves into a separate large bowl. Discard the skins. Whisk the rice vinegar, soy sauce, honey and orange zest into the garlic until smooth. Next, whisk in the sesame oil and then the remaining olive oil.

Add the vegetables to the bowl with the dressing and toss to coat all ingredients. Sprinkle with optional toppings and serve.

Nutrition information for 1 serving: Calories 159; Total Fat 10.9 g; Saturated Fat 1.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 100 mg; Carbohydrate 14.8 g; Fiber 3.4 g; Sugar 0.8 g; Protein 4 g; Vitamin A 16203 IU; Vitamin C 141 mg; Calcium 158 mg; Iron 2.0 mg

Homemade Spiced Hot Chocolate

Spiced Hot Chocolate Recipe

Making your own hot chocolate takes only minutes and allows you to reduce the sugar and artificial sweeteners found in store-bought mixes. This recipe uses milk to add protein and honey for natural sweetness.

Yield: 1 serving

Preparation time: 5 minutes

Cooking time: 5 minutes


2 tbsp unsweetened cocoa powder

1 cup non-fat milk

1 ½ tsp honey

1/8 tsp ground cinnamon

Pinch of nutmeg

Pinch of chili powder


Place the cocoa in a small saucepan. Whisk in 2 tablespoons of the milk until mostly smooth. Continue to add the milk 2 to 3 tablespoons at a time as you whisk. Once half of the milk has been added, turn the heat to medium. Finish whisking in the milk as the hot chocolate begins to warm.

Add the honey and continue whisking until the hot chocolate is warmed through, about 5 minutes. Turn off the heat and whisk in the cinnamon, nutmeg and chili powder. Pour into a mug and serve.

Nutrition information: Calories 136; Total Fat 1.2 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 5 mg; Sodium 108 mg; Carbohydrate 26.9 g; Fiber 4.2 g; Sugar 20.6 g; Protein 9.3g; Vitamin A 501 IU; Vitamin C 0.2 mg; Calcium 227 mg; Iron 2.0 mg

Portobello Mushroom Burger w/ Sriracha-Lime Sauce

Portobello Mushroom Burger with Sriracha-Lime Sauce Recipe

Portobello mushrooms make delicious plant-based substitutes for meat in burgers. In this recipe, the mushrooms are rubbed with heart-healthy olive oil and fresh cilantro before cooking. The tangy sauce is made with fresh lime juice and light mayonnaise. You can reduce the calories further by serving the sandwich open-faced or without a bun.

Yield: 2 servings

Preparation time: 15 minutes

Cooking time: 15 minutes


2 portobello mushrooms

1 tbsp olive oil

1 tbsp chopped fresh cilantro

¼ tsp garlic powder

¼ tsp fine ground sea salt

1/8 tsp ground black pepper

¼ cup no salt added vegetable or chicken broth

1 ½ tbsp light mayonnaise

1 tsp sriracha-style hot sauce

½ tsp fresh lime juice

¼ tsp lime zest

2 100% whole wheat burger buns

1 cup mixed leaf lettuce


Clean the mushrooms with a damp dish towel. Remove the stems and scrape out the gills. In a small bowl, stir together the olive oil, cilantro, garlic powder, sea salt, and black pepper. Preheat a deep non-stick skillet with a lid over medium-high heat.

Rub half of the olive oil and herb mix over each of the mushrooms. Place in the skillet top-side down and cook for 4 minutes. Flip the mushrooms and cook 3 more minutes. Reduce the heat to medium.

Pour the broth into the skillet and cover immediately. Cook for 6 to 8 more minutes, flipping the mushrooms once halfway through. Turn off the heat. The mushrooms will be dark, slightly shrunken and tender when pierced with a fork.

In a small bowl, stir together the mayonnaise, hot sauce, lime juice and lime zest.

To assemble the burgers, spread half of the sauce over each bottom bun. Top with a mushroom and ½ cup of the lettuce. Cover with the top half of the bun and serve.

Nutrition information for 1 burger: Calories 242; Total Fat 11.6 g; Saturated Fat 1.4 g; Trans Fat 0 g; Cholesterol 3 mg; Sodium 362 mg; Carbohydrate 23.9 g; Fiber 5.2 g; Sugar 4.6 g; Protein 9.1g; Vitamin A 702 IU; Vitamin C 3.1 mg; Calcium 95 mg; Iron 1.4 mg

Warm Grapefruit with Almonds and Cinnamon

Warm Grapefruit with Almonds and Cinnamon

Grapefruit is full of vitamin C, and the red variety is also loaded with the antioxidant lycopene. This warm red grapefruit is dressed up with a sprinkle of delicious toppings.

Yield: 2 servings

Preparation time: 5 minutes

Baking time: 7 minutes


1 red grapefruit, halved

2 tbsp sliced almonds

2 tsp raw sugar

¼ tsp cinnamon


Preheat the broiler on high. Place the grapefruit halves cut-side up on a baking sheet.

In a small dish, stir together the almonds, sugar and cinnamon. Spoon an equal amount of the topping over each grapefruit half.

Broil for 5 to 7 minutes, until the topping begins to brown and the fruit is plump and warm.

Nutrition information for 1 serving: Calories 109; Total Fat 3.9 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 0 mg; Carbohydrate 18.6 g; Fiber 2.8 g; Sugar 12.7 g; Protein 2.7g; Vitamin A 1416 IU; Vitamin C 38.5 mg; Calcium 51 mg; Iron 0.4 mg

Easy Slow Cooker Lentils

Lentils are full of plant-based protein and fiber. They can be served as a side dish or made into a soup or stew. Prepare lentils in the slow cooker for healthy meals with little time spent in the kitchen.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 3 hours


2 cups brown lentils, rinsed

½ cup chopped onion

4 cups water

2 tbsp curry powder

¼ tsp smoked paprika

3 tbsp non-fat half and half or light coconut milk (optional)

½ tsp salt

¼ tsp ground black pepper

Chopped fresh herbs for garnish


Place the lentils and onion in the bowl of a 4 to 5 quart slow cooker. Pour in the water. Stir in the curry powder and paprika.

Cover with the lid and cook on high for 3 hours, until the lentils are tender. Pour in the half and half or coconut milk, if using. Stir in the salt and black pepper. Serve warm, sprinkled with fresh herbs such as cilantro or parsley.

Nutrition information for 1 serving (made with non-fat half and half): Calories 111; Total Fat 0.3 g; Saturated Fat 0.1 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 210 mg; Carbohydrate 28.8 g; Fiber 12.9 g; Sugar 1.1 g; Protein 11.2 g; Vitamin A 92 IU; Vitamin C 1.2 mg; Calcium 24 mg; Iron 4.3 mg

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