Creamy Tomato and Spinach Pasta Sauce

Entire batch contains 805 calories, 9 fiber, 16 protein

• 1 (14.5 oz) can diced tomatoes
• 1 cup chopped fresh spinach
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 tsp dried basil
• 1/2 tsp granulated garlic
• 2 tbsp all purpose flour
• 1 cup unsweetened almond milk
• 1/2 cup heavy cream
• 1/4 cup grated parmesan cheese

In a large saucepan, combine tomatoes, spinach, salt, pepper, basil, and garlic. Cook and stir until sauce comes to a boil.

Meanwhile, in a medium bowl, whisk together flour, milk, cream, and parmesan. Add this mixture to the tomato mixture on the stove and continue heating and stiring until mixture has thickened (about 5 minutes). 

Add to sauce your choice of pasta noodles (4 servings worth), tortellini (16 oz package), or 1 package homemade gnocchi, all cooked according to package directions. Stir to coat then serve.

Garbanzo Tomato Pasta Soup

Entire batch contains 850 calories, 45 grams of protein, and 56 grams of fiber. Serves 4. 

• 4 cups vegetable broth
• 56 grams pasta shells
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can diced tomatoes
• 1 pint cooked garbanzo beans (cooked from 135g dry), rinsed and drained
• 1/2 tsp dried basil
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp pepper

In a medium pot, bring vegetable broth to a boil. Add pasta and cook for 10 minutes (al dente). Meanwhile in a frying pan over medium heat, saute onion and garlic in a little water to prevent sticking. Once done both are done, add onions and garlic to the pot with broth and pasta. Add to the pot the tomatoes, beans, and spices. Simmer an additional 5 minutes then serve.

Gnocchi

Each 16 ounce package contains 1179 calories, 36 grams protein, and 10 grams fiber

• 1000 grams peeled potatoes
• 500 grams flour
• 4 eggs (replace with 1/4 cup olive oil for vegan gnocchi)
• 2 tsp salt
• 200 grams additional flour for kneading

Boil peeled potatoes until tender. Strain, transfer to a large bowl, and mash with a fork. Allow to cool then mix in flour and eggs. 

On a floured surface, knead until ball forms. Roll dough into 1/2" to 3/4" thick ropes then cut ropes into pieces 1/2" wide. Gently toss/roll the pieces around in the flour before moving them onto a 9x13" pan lined in plastic wrap. 

Continue rolling, cutting, and flouring the pieces until a single layer of gnocchi covers the bottom of the pan. Place a sheet of plastic wrap on top and continue placing the gnocchi in the pan to create a second layer. Repeat until all the dough has been made into gnocchi and placed in the pan with plastic wrap between each layer. Top the pan with a final piece of plastic wrap and transfer it to the freezer for 24 hours. 

The next day, divide the frozen gnocchi into 4 zip lock bags, each containing approximately 16 ounces of gnocchi. Squeeze out as much air as possible then return the bags to the freezer until ready for use.

Cook frozen gnocchi in a large stock pot of boiling water for 13-15 minutes.  Drain and rinse gnocchi then stir it into a pan of sauce of your choice such as creamy tomato and spinach sauce.

Marshmallow Popcorn Balls

• 125 grams mini marshmallows
• 3 tbsp butter
• 60 grams air-popped popcorn

In a saucepan, melt mini marshmallows and butter, stirring constantly. Pour mixture over popcorn and stir until coated. With greased hands, form into 7 balls each weighing between 25 and 30 grams. Each popcorn ball contains 130 calories

Italian Nachos

Wonton Wrappers

• 1 egg
• 1/3 cup water
• 250 grams flour
• 1/2 tsp salt

In a medium bowl, beat egg then mix in water. 

In a large bowl, combine flour and salt. Create a well in the center of the dry mixture and slowly pour in the egg and water. Mix well. 

On a lightly floured surface, knead dough until elastic. Cut dough and roll into two separate balls. Allow dough to sit for 10 minutes. 

After 10 minutes, cut each ball into 4 equal pieces, then one at a time, roll each piece until 1/8" thick. Cut the rolled out dough into pieces that are roughly 3"x3" (any shape works, squares and triangles working the best). 

In a wide and shallow saucepan, heat oil on medium-low. Fry the wonton wrappers until golden, flipping over half way through. Once done, set aside on a kitchen towel to drain. Repeat until all the wonton wrappers have been fried. 

• 1 batch wonton wrappers (see recipe above)
• 1/2 pound vegetarian italian sausage, cooked and crumbled
• 1 cup mozzarella cheese
• 1 (16 oz) jar four cheese pasta sauce
• 1/2 cup diced tomato
• 3 green onions, sliced
• 1 can black olives, drained and sliced
• 1/4 cup banana pepper rings
• 1/4 tsp red pepper flakes

In a small saucepan, heat the four cheese sauce until hot. 

On a large baking sheet lined with a nonstick silicone mat, layer fried wonton wrappers, sausage, and mozzarella cheese. Pour on the four cheese pasta sauce then continue layering any toppings you'd like, such as tomato, onion, olives, and/or banana pepper rings. Finish with a light sprinkling of red papper flakes. 

Bake at 400 degrees for 5-8 minutes. 

Hummus and Avocado Spring Rolls with Peanut Sauce

Spring Rolls

• 1/4 head cabbage, shredded
• 2 carrot, peeled and shredded
• 2 mini red bell peppers, seeded and cut into 10 strips
• 2 avocadoes: peeled, halved, and each cut into 10 slices (5 per half, 20 pieces of avocado total)
• 1 tbsp lime juice
• 2 cups hummus
• 1 (8oz) package rice noodles
• 1 tbsp soy sauce
• 20 spring roll wrappers

Peanut Sauce

• 96 grams (6 tbsp) creamy peanut butter
• 180 grams (3/4 cup) hoisin sauce
• 115 grams (1/2 cup) lime juice
• 1/4-1/2 tsp cayenne pepper

On a plate, arrange shredded cabbage, shredded carrots, and bell pepper strips. Place sliced avocado in a bowl and cover with 1 tbsp lime juice to prevent browning.

In a medium pot, boil rice noodles according to the packaged directions. Drain, rinse with cold water, then drain once more. Apply some pressure to the noodles while draining to squeeze out as much water as possible. Transfer noodles to a bowl and toss with 1 tablespoon soy sauce. 

Pour approximately a half cup of warm water on a dinner plate then one at a time, soak a spring roll wrapper for approximately 10 seconds, rubbing while it soaks. Turn the wrapper over and do the same for the other side. Move the wrapper to a clean work surface such as a small cutting board. Spoon about 2 tablespoons of hummus onto the center of the wrapper then top with some noodles, cabbage, carrot, a strip of bell peppers, and avocado. Roll like a burrito (top down first, then sides, then roll down) then wrap in a small square of plastic wrap. Repeat the process until all 20 spring rolls have been made and wrapped.

For the peanut sauce, whisk all ingredients together until smooth. Serve sauce along side spring rolls.

Streusel Cupcakes

Entire batch contines 2000 calories (makes 10-12 cupcakes that are 166, 182, or 200 calories each)

Batter

• 104 grams all purpose flour
• 1/4 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 3 tbsp butter
• 67 grams (1/3 cup) sugar
• 1 egg
• 1/2 tsp vanilla extract
• 94 grams nonfat plain greek yogurt

Topping

• 70 grams all purpose flour
• 55 grams brown sugar
• 1 tsp cinnamon
• 1/4  tsp salt
• 3 tbsp butter, cut into small pieces

Glaze

• 60 grams powdered sugar
• 1 tbsp milk

Instructions

• In a small bowl, combine flour, baking soda, baking powder, and salt. 
• In a large bowl, cream together room temperature butter and sugar. Add in egg and vanilla extract and stir until combined. Stir in flour mixture and yogurt.
• Divide batter equally in cupcake liners to make 10-12 cupcakes
• In a bowl, combine all topping ingredients. Use your fingertips to incorporate the butter. 
• Sprinkle the topping over the cupcakes, lightly pressing it into the batter.
• Bake at 350 for 20-25 minutes then move to a rack to cool completely.
• In a small bowl, combine glaze ingredients. Drizzle over cooled cupcakes. 

Crustless Spinach Quiche

Makes 12 individual spinach quiches, each containing 30 calories, 1 gram fiber and 1 grams protein

• 1 (10 oz) package frozen spinach, thawed and drained
• 75 grams red onion, chopped 
• 85 grams feta cheese
• 1/4 tsp salt
• 1/4 tsp pepper
• 3 eggs, beaten

In a microwave safe bowl, microwave the spinach for 4 minutes. Remove then stir in onion, feta, salt, and pepper. Allow to cool then add in egg. Spoon the mixture into 12 silicone muffin liners, creating 12 mini spinache quiches. Bake on a cookie sheet at 375 for 30 minutes.

Baked Vegetable Pakoras

batter contains: 225 calories, 10 grams fiber, 15 grams protein

• 60 grams (1 cup) chickpea/garbanzo bean flour
• 1/4 tsp ground coriander
• 1/2 tsp salt
• 1/4 tsp ground turmeric
• 1/4 tsp chili powder
• 1/4 tsp garam masala
• 1/4 tsp granulated garlic
• 1/3 cup water
• veggies of your choice

In a bowl, combine flour, and spices. Make a well in the middle of the flour mixture and pour in water. Mix to form a thin paste. Add in diced, raw veggies of your choice (cauliflower, zucchini, yellow onion, and/or potato are great choices). Stir to coat. Bake on cookie sheet lined with a silicone baking mat at 425 degrees for 25-30 minutes.

Oil-Free Baked Kale Chips

• 1 bunch kale, chopped without spines
• seasonings of your choice (salt, salt and vinegar, garlic salt, Old Bay seasoning.. etc)

Throughly wash and dry kale. Spread onto a large baking sheet lined with a silicone baking mat and top with seasonings of your choice. bake at 350 degrees for 20 minutes.

Chocolate Buttercream Cookie Frosting

• 1/4 cup butter, softened
• 240 grams powdered sugar
• 3 tbsp cocoa powder
• 1 tsp vanilla extract
• 2 tbsp milk

Banana Bread

• 1/2 cup butter, melted
• 200 grams sugar
• 1 egg
• 1/4 cup applesauce
• 1 tsp vanilla extract
• 187 grams flour
• 1 tsp baking soda
• 1/2 tsp salt
• 2 bananas, diced

Stir together butter and sugar. Add in egg, applesauce, and vanilla extract and mix well. Combine flour, baking soda, and salt then stir into butter mixture until smooth. Wisk in sliced bananas then pour into a greased loaf pan. Bake at 350 degrees for 60 minutes. 

Cheesy Green Bean Casserole

• 28 oz can green beans
• 10.75 ounce can condensed  cream of mushroom soup
• 6 oz can french fried onions
• 112 grams (1 cup) shredded cheddar cheese

In a microwave-safe bowl, combine green beans and soup. Microwave on high for 3 minutes. Add in half (56 grams) of cheese, stir, then microwave for an additional 2 minutes. Transfer green bean mixture to a 7x11" or 9" square baking dish then top with french fried onions and remaining cheese. Bake at 350 degrees until cheese is melted.

Sweet Potato Casserole

• 5 cups cooked and mashed sweet potatoes
• 1/4 c. butter
• 1/4 c. milk
• 150 grams (3/4 c.) white sugar
• 1/2 tsp vanilla extract
• 2 eggs
• 110 grams (1/2 c.) brown sugar
• 31 grams (1/4 c.) flour
• 2 tbsp butter, thinly sliced
• 30 grams (1/4 c.) walnuts

In a bowl, whisk together sweet potatoes, butter, milk, white sugar, vanilla, and egg. Spread mixture evenly into a 7x11" or 9" square baking dish. In a small bowl, combine brown sugar, flour, and sliced butter. Combine using your fingers until mixture is crumbly. Add in walnuts then sprinkle on top of sweet potatoes. Bake at 350 degrees for 25 minutes.

Tiramisu

• 3 egg yolks
• 75 grams (3/8 cup) sugar
• 1/3 c. milk (or almond milk)
• 3/4 c. heavy whipping cream
• 1/4 tsp vanilla extract
• 8 ounces mascarpone cheese
• 3 Tbsp strong coffee
• 4 Tbsp rum 
• 3 ounces lady fingers (typically half of a package)
• 1 1/2 tsp cocoa powder

In a saucepan, whisk together yolks and sugar. Whisk in milk and stir constantly over medium heat until mixture boils. Gently boil for 1 minute, remove from heat and allow to cool slightly. Cover tightly and chill in the refrigerator for 1 hour. 

In a medium bowl, whisk whipping cream and vanilla until stiff peaks form. Cover and refrigerate.

After 1 hr has passed, remove yolk mixture from fridge and whisk in mascarpone. 

Spread lady fingers onto a cookie sheet in a single layer. In a small dish, combine coffee and rum. Drizzle coffee mixture over lady fingers evenly. Carefully transfer half of the soaked ladyfingers the bottom of a bread loaf sized pan. You may need a spatula to transfer them.

Spread half the mascarpone mixture over the first layer of lady fingers. Spread half the whipped cream mixture on top of the mascarpone layer. Top with remaining lady fingers, then mascarpone, then whipped cream.

Using a sifter or mesh strainer, sprinkle cocoa powder on the top. Cover the tiramisu then refrigerate overnight.

Soft Ginger Cookies

Entire batch contains 3540 calories and makes about 2 dozen cookies (148 calories per cookie)

• 312 grams (2 1/2 cup sifted) all purpose flour
• 2 tsp ground ginger
• 3/4 tsp cinnamon
• 1/2 tsp ground cloves
• 1/4 tsp salt
• 1 tsp baking soda
• 3/4 c. butter, softened
• 200 grams (1 cup) white sugar
• 1 egg
• 1 tbsp water
• 1/4 c. molasses
• 2-4 tbsp sugar

In a bowl, combine flour, spices, and baking soda. In a separate bowl, combine softened butter and 200 grams sugar. Beat in the egg, water, and molasses. Gradually add flour mixture to the butter mixture, stirring until thoroughly combined. Using two spoons, shape a spoonful of dough into a walnut-sized ball then drop into a shallow bowl containing the additional sugar. Coat completely then transfer the coated dough ball onto a greased cookie sheet. Cookies need to be spaced 2-3 inches apart. Bake at 375 degrees for 10 minutes. Allow to cool for 5 minutes before transferring to a cooling rack. Once completely cool, store in an air tight container.

Taco Salad with Cilantro-Lime Dressing

Salad: really, feel free to add or omit any vegetables you'd like!

• 4 corn tortillas
• 6 cups chopped salad greens
• 1.5 cups cucumber, seeded and chopped
• 1.5 cups tomato, seeded and chopped
• 1 pint cooked black beans, rinsed and drained
• 1 pint cooked pinto beans, rinsed and drained
• 1 (15 oz) can corn
• 4 green onion, sliced
• 1 avocado, cubed

Dressing: entire batch contains 780 calories, 60 grams protein, and 32 grams fiber and is enough for 4  huge salads

• 1 pint cooked garbanzo beans, rinsed and drained
• 1 (4 oz) can diced green chilies
• 2 bunches cilantro
• 1 bunch parsley
• 64 grams (1/4 cup) peanut butter
• 2 tbsp soy sauce
• 1 tsp chili powder
• 1/4 tsp red pepper flakes
• 1 clove garlic, peeled
• juice of one lime

Cut tortillas into thin strips. Arrange on a cookie sheet and bake in the oven for 3-5 minutes until crispy.

Layer lettuce, cucuomber, tomatoe, beans, and corn in a large serving dish.

In a food processor, blend all dressing ingredients.

To serve, place tortilla strips over the layered salad and if serving immediately, drizzle with dressing. Leftover dressing can be kept in the fridge for 4-6 days.

Healthy Creamy Jalapeño Dip

Entire batch contains 360 calories

• 2 c. fat free greek yogurt
• 3 tbsp ranch seasoning (or one 1oz packet)
• 2 jalapeño peppers, seeded 
• 2 cloves of garlic
• 1 bunch cilantro
• 1 Tbsp lime juice

Combine all ingredients in a food processor and blend until smooth. Serve with tortilla chips or fresh veggies.

Pizza Sauce

• 1 (14oz) can stewed tomatoes
• 1 (12oz) can tomato paste
• 1 tbsp brown sugar
• 1 tsp garlic powder
• 1/2 tsp salt
• 1 tsp oregano
• 1 tsp basil

Combine all ingredients in a sauce pan and cook over medium heat for 10 minutes. Makes enough sauce for two large pizzas. This sauce freezes well.

Fondant

• 1 tbsp gelatin
• 1/4 c. water
• 1/2 c. corn syrup
• 1 tbsp vegetable oil
• 2 tbsp shortening
• 965 grams powdered sugar

Place gelatin and water in a saucepan and melt over medium heat. Combine remaining ingredients in a bowl and mix. Add in gelatin mixture, stirring until combined. Knead until smooth and shiny then store in fridge for a few minutes. To color, knead in food coloring.

No-Knead Pizza Dough

Entire crust is 580 calories

• 1/2 c. warm water
• 1 tsp yeast
• 1 tsp sugar
• 1/2 tsp salt
• 150 grams bread flour
• 1 tbsp corn meal (for flouring cast iron)

In a small bowl, combine water, yeast, and sugar. Allow to sit for 5 minutes. Meanwhile, in a large bowl, combine salt and bread flour, Add in yeast mixture and stir until evenly combined. Set in a warm place for 10-15 minutes. 

Drop dough on a floured surface and roll out. Sprinkle large cast iron pan with corn meal and transfer the rolled out dough to the pan. Add sauce and toppings and cook at 475 degrees until cheese is golden (cooking time depends a lot on toppings)

Peanut Butter Chocolate Chip Cookies

• 1/2 cup unsalted butter, softened
• 128 g. crunchy peanut butter
• 120 g. sugar
• 100 g. brown sugar
• 1 egg
• 160 g. all purpose flour
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1 tsp baking soda
• 50 g. semi-sweet chocolate chips

Place mixing bowl on food scale, add butter, then tare the scale (zero it out). Add in each ingredient, one at a time, until reaching the correct weight. Mix after each new ingredient has been added and bring the scale back to zero. Once all the ingredients have been added, roll cookies into 1 inch diameter balls, slightly flatten each with your hands, and place on a greased cookie sheet. Bake for 10-15 minutes at 375 degrees.

Calories per batch: 3193

Vegetarian Spaghetti Carbonara

• 1/2 lb spaghetti
• 1 tbsp olive oil
• 6 slices vegetarian bacon (Smart brand bacon works perfectly), diced
• 1/2 onion, chopped
• 1 clove garlic, minced
• 2 eggs, beaten
• 1/4 c. grated parmesan cheese
• 1/4 c. dry white wine
• fresh ground pepper to taste

In a large pot, bring water to a boil. Once boiling, cook spaghetti until al dente. Drain well then toss with olive oil and set aside.

Meanwhile, in a large skillet, cook chopped bacon until slightly crisp. Transfer bacon to a bowl while reserving the bacon fat in the pan. Add chopped onion to the pan and cook over medium heat until onion is translucent. Add minced garlic and cook 1 minute more. Return cooked bacon to pan. Add cooked spaghetti noodles and toss until coated and heated through. Add in beaten eggs and cook, tossing constantly with tongs or a large fork until eggs are barely set (2-3 minutes). Add parmesan cheese, wine and pepper and toss again. Serve immediately with additional parmesan sprinkled on top.

Peanut Butter Cheerio Treats

• 1 (11 oz) box Peanut Butter Cheerios
• 1 (16 oz) bag of miniature marshmallows
• 3 tbsp butter
• 1/2 c. peanut butter

In a saucepan over low heat, melt together marshmallows, butter, and peanut butter. In a large bowl, pour mixture over cereal and stir until thoroughly coated. Press into a greased 9x13 inch dish and cover. Once cooled, cut and serve.

Strawberry Shortcake

• 1 quart fresh strawberries
• 1/2 c. sugar
• 8 oz cream cheese, softened
• 1 c. powdered sugar
• 8 oz whipped cream
• 1 angel food cake

Wash, stem, and cut strawberries into quarters. Place in bowl, add 1/2 cup sugar, stir to coat, cover and refrigerate for at least 2 hours.

In a separate bowl, beat together cream cheese and powdered sugar. Fold in whipped cream, cover, and refrigerate.

To serve, cut angel food cake into cubes and distribute into serving bowls, add cream cheese mixture and gently stir to coat. Top with strawberries.

Tzatziki

Tzatziki is a greek sauce used for gyros, spanokopita, and souvlaki .

• 1 cucumber (peeled & seeded)
• 1 cup greek yogurt
• 1 clove garlic, minced
• 1/4 tsp salt
• 1 tsp fresh dill, chopped

Roughly grate the cucumber onto a paper towel. Without over-drying the grated cucubmber, gently squeeze out the excess water. In a bowl, add cucumber to the remaining ingredients. Stir, cover, then place in the fridge. Chill for at least 30 minutes before using to allow flavors to blend.

Peaches and Cream Coffee Cake

• 94 g. flour
• 1/2 tsp salt
• 1 tsp baking powder
• 3 tbsp butter
• 1 (3oz) pkg vanilla pudding (not instant)
• 1 egg
• 1/2 cup milk
• 1 (15oz) can sliced peaches drained (save juice)
• 1 (8oz) cream cheese softened
• 3 tbsp peach juice (from can)
• 100 g. sugar

topping:

• 12 g. sugar
• 1/2 tsp cinnamon
• 33 g. chopped walnuts

Combine flour, salt, baking powder, and butter and mix well.Next, add the pudding, egg, and milk and beat two minutes at medium speed. Pour batter into greased deep 10” pie pan or 9x9 baking pan. Arrange the sliced peaches on top of batter.
In a mixing bowl combine the cream cheese, peach juice, and white sugar and beat with electric mixer until smooth. Gently spoon over the batter within one inch of the edge.
Combine sugar, cinnamon, and nuts and sprinkle over the top.
Bake at 350 for 30 min. Serves 8.

Recipe courtesy of: Sonja B. from Wisconsin

Apple Crisp

Filling

• 6 medium granny smith (green) apples: peeled, cored, and sliced
• 1/4 c. sugar
• 1/2 tsp cinnamon
• 1 tbsp flour

Topping

• 1/2 c. flour
• 1/2 c. oats
• 5 tbsp brown sugar
• 2 tbsp sugar
• 4 oz (1 stick) unsalted butter, cold & sliced

In a big bowl, toss filling ingredients until apple slices are thoroughly coated. Move coated apples into a greased 9 inch square (or 7x11 inch) baking dish. In a bowl, combine topping ingredients. Use your fingers to distribute the butter. Evenly sprinkle topping mixture on top of the apples. Bake at 350 degrees for 1 hr 15 minutes.
Serve with whipped cream or vanilla ice cream.

Japanese Fried Rice

• 1 1/4 c. uncooked white rice
• vegetable, canola, or soybean oil
• 2 eggs, beaten
• 1/2 c. finely diced green onions
• 1/2 c. frozen peas, thawed
• 1 medium carrot, grated
• 4 tsp soy sauce
• salt & pepper

Cook the rice according to the package directions. Once done, empty into a mixing bowl. In a large skillet with two teaspoons of oil, scramble the eggs. Once done, add eggs to the bowl of the cooked rice and stir. Using the same pan, add an additional oil, diced green onions, peas, and grated carrot. Let simmer on low heat for 5 minutes. Gradually add to the skillet the rice/egg mixture, stirring frequently. Slowly add the soy sauce one teaspoon at a time while stirring. Add salt and pepper to taste.

Peanut Butter Bars

• 1 c. butter, melted
• 2 c. graham cracker crumbs
• 2 c. powdered sugar
• 1 c. peanut butter

chocolate topping:

• 1 1/2 cups semisweet choc chips
• 4 tablespoons peanut butter

In a medium bowl, mix together butter, graham crackers, sugar and peanut butter until well blended. Press evenly into the bottom of ungreased 9x13 inch pan.
In a glass bowl melt topping ingredients in the microwave, stirring often until smooth. Spread over prepared crust. Refrigerate for at least 1 hour before cutting. Enjoy.

Recipe courtesy of: Sonja B. from Wisconsin