Summer Veggie Lunch
Spring Gardens
Serves | 4-6 |
Prep time | 10 minutes |
Cook time | 10 minutes |
Total time | 20 minutes |
Dietary | Vegetarian |
Meal type | Appetizer, Lunch, Main Dish, Snack, Starter |
Misc | Child Friendly, Serve Hot |
Website | Chels + Jax |
Ingredients
- 4-6 pita bread
- 16oz plain Greek yogurt
- 1 packet ranch seasoning
- 2-3 cucumbers, sliced
- 2-3 tomatoes, sliced
- 8-10oz mushrooms, sliced
- chopped green onion (optional)
- sliced black olives (optional)
- shredded cheese
Directions
Step 1 | |
Mix the ranch seasoning into the Greek yogurt | |
Step 2 | |
Preheat the oven to 350 degrees | |
Step 3 | |
Slice all veggies and place pita bread on a baking sheet | |
Step 4 | |
Put a dollop of ranch dip on the pita and spread into a thin layer | |
Step 5 | |
Add any and all veggies that you desire! | |
Step 6 | |
Sprinkle a layer of cheese on top and bake in the oven for 5-10 minutes until the cheese is melted |
Hashed Brussels Sprouts with Lemon Zest
Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
Serves | 8-12 |
Cook time | 25 minutes |
Dietary | Diabetic, Gluten Free, Vegetarian |
Meal type | Appetizer, Side Dish, Starter |
Misc | Pre-preparable, Serve Hot |
From book | "The Union Square Cafe Cookbook" and courtesy of client at Boulder Nutrition and Exercise |
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
Step 1 | |
Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. | |
Step 2 | |
Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. | |
Step 3 | |
Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. |
The SuperBowl is here again!
The SuperBowl….a great excuse for a party! But not a great excuse for busting through your belt! Here are some easy and enjoyable dip recipes to bring to your football fiesta! All can be served with fresh vegetables (low calorie and high in fiber), or whole grain crackers or tortillas.
Extra-Easy Hummus
Prep time | 5 minutes |
Ingredients
- 15-oz can low sodium chickpeas, rinsed and drained
- 2 tablespoons extra virgin olive oil
- lemon juice to taste
- minced garlic to taste
- crushed red pepper flakes, optional
Directions
Step 1 | |
Combine all ingredients in food processor and blend until smooth. Serve with fresh vegetables or whole grain crackers. |
Quick & Easy Black Bean Dip
Serves | 1 1/2 cups |
Prep time | 10 minutes |
Cook time | 10 minutes |
Total time | 20 minutes |
Meal type | Appetizer, Snack, Starter |
Misc | Child Friendly, Pre-preparable |
Website | eatingwell.com |
Ingredients
- 15-oz can low sodium black beans, rinsed
- 1/2-1 cup prepared salsa
- 2 tablespoons lime juice
- 2 tablespoons fresh cilantro
- 1/4 teaspoon ground cumin
- salt and black pepper to taste
Directions
Step 1 | |
Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper. |
Skinny and Satisfying Artichoke Dip
Prep time | 5 minutes |
Cook time | 30 minutes |
Total time | 35 minutes |
Meal type | Appetizer, Side Dish, Snack, Starter |
Misc | Child Friendly, Serve Hot |
Website | cookingwithmykid.com |
Ingredients
- 14-oz can artichoke hearts, rinse, drained and chopped
- 1 clove garlic, minced
- 1 cup plain non-fat greek yogurt
- 1/2-3/4 cup grated parmesan cheese
- 1 tablespoon whole grain breadcrumbs, seasoned
Note
This dip is super easy to prep and much better for your waist then typical artichoke dip recipes. Still creamy and cheesy, but with less fat and calories, and more protein from the greek yogurt!
Directions
Step 1 | |
Preheat oven to 375F. Combine chopped artichokes,greek yogurt, garlic and cheese in medium bowl until well-mixed. Transfer to glass backing dish. Sprinkle with bread crumbs. Bake until bubbling, about 25 to 30 minutes. Cool for 5 to 7 minutes before serving. Serve with fresh vegetable sticks or whole grain tortilla chips. |
“Beet” this idea!
Here’s a great recipe to use up some of the treasures that come from your garden or the farmers market. With lots of variations for seasonings and toppings, this quick summer salad can be the base of your meal!
Beet and Goat Cheese Arugula Salad
Serves | 4 |
Prep time | 20 minutes |
Cook time | 12 minutes |
Total time | 32 minutes |
Meal type | Main Dish, Salad, Side Dish, Starter |
Misc | Serve Cold |
Website | foodnetwork.com |
Ingredients
- 1/4 cup balsamic vinegar
- 3 tablespoons shallots, sliced thin
- 1 tablespoon honey
- 1/4 cup olive oil
- 6 Medium sized beets, cooked and quartered
- 6 cups fresh arugula
- 1/2 cup walnuts, toasted and chopped
- 1/4 cup dried craisins
- 1/2 avocado, peeled, pitted and cubed
- 4oz crumbled goat cheese
- salt and pepper to taste
Note
This is a great recipe to use up some of summers garden treasures! Try variations with the viniagrette, such as adding garlic, rosemary, or thyme. Perhaps some toasted pecans instead of walnuts, diced apples instead of dried craisins, or even a creative cheese combo! No arugula? No worries! Spinach, beet greens, collards, or any other kind of leafy green will work too! Serve along side grilled chicken or fish, or even chop up some protein to put on top and you've got a great meal!
Per 1 1/2 cup salad:
2 servings vegetables
1/2 serving fruit
1 oz protein equivalent
2 tsp fat equivalent
1/2 serving dairy
Directions
Step 1 | |
Preheat oven to 450F. Line a baking sheet with foil. In a bowl, whisk together balsamic vinegar, honey, and shallots. Gradually stir in olive oil and season with salt and pepper. Toss in beets to coat. Place beets on baking sheet and roast until slightly caramelized, about 12 minutes. Set aside to cool. | |
Step 2 | |
Toss arugula, walnuts, and crasins with enough of the left over viniagrette to coat. Season again with salt and pepper. Place beets, avocado and goat cheese on top. Serve and enjoy! |