SIDES

Wasabi Greens Salad
Ingredients:
2 prepackaged bags of salad/greens
12 radish, rinsed, ends trimmed, slice each in half
8oz slice mushrooms, rinsed, stems removed
1 Tbsp garlic, chopped
2 tsp wasabi mustard
1 cup cottage cheese
1 avocado, peeled, chopped
1 onion, medium, chopped
pepper
Recipe Mix:
In large bowl combine all ingredients by hand, mix well. Cover and chill for several hours. Pepper to taste, DELICIOUS!!
This recipe makes around 8 cups, generous portions.
Approx. calorie count for entire recipe: 800 calories
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Baked Escarole
**Recipe on Cooking Videos Page**
Preheat oven to 350*
Ingredients:
2 heads of escarole, trim bottom and rinse well, pat dry between towels, then CHOP
15.5oz garbanzo beans, drain, rinse well
Cayenne pepper, optional
2 Tbsp. garlic, chopped
1 Tbsp olive oil
Recipe Mix:
Olive oil your baking dish. Spread your chopped escarole evenly in baking dish. Now evenly spread your beans over escarole. Sprinkle cayenne pepper over dish, as much as you want. Now sprinkle as much chopped garlic you want over mixture. Sprinkle some pepper over mixture then drizzle lightly with olive oil. Bake for 50 minutes, half way through baking time, toss mixture around. DELICIOUS!!
Apprx. Calorie Count For Entire Dish: 590
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Crock-pot Tomato Soup, LOW SODIUM
Ingredients:
6 cups pureed tomatoes
2 cups pureed celery
1/2 cup pureed onion
2 Tbsp garlic, chopped
2 tsp thyme
pepper to taste
1 cup skim milk, optional
Recipe Mix:
Olive oil spray your slow cooker and set to high. Place on ingredients into slow cooker and mix well. Cook first hour on high. Then turn temperature to low and cook another 5 hours. Optional, add milk last hour. Enjoy!!
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Roasted Yellow Squash
Preheat oven to 325*
Ingredients:
3 yellow squash, peeled, 2" sliced
1/2 cup onion
pepper
Recipe Mix:
Olive oil spray your baking dish. Place squash into dish, then onion on top of squash. Pepper lightly, bake uncovered 50 minutes.
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Asparagus Green Onion Soup
Olive oil your frying pan and set flame to medium.
Ingredients:
1 bunch of asparagus, ends/tops trimmed, rinsed well
2 bunches green onions, trimmed, rinsed well
2 medium tomatoes, chopped
2 cubanelle peppers, stems / seeds removed, rinsed well
4 cups water
1 Tbsp Mrs. Dash, original, no msg
Recipe Mix:
In food processor, pulse all veggies til desired consistency, I like my veggies to be in little bitty pieces. Tomatoes I pulse to pureed. Add each ingredient in order listed, to your frying pan, mix after each. Once all ingredients are mixed well, place lid on top and bring to boil. Turn burner down to simmer, stir well, place lid back on top and let simmer for 30 minutes. This soup is great hot and next day served cold. I pepper slightly each bowlful before serving.
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Crock-pot Artichoke Chowder
Ingredients:
64oz jar marinated artichokes, drain, rinse really well
5 - 6oz cans chopped clams
1 1/2 cups celery, chopped
2 cups onion, chopped
2 cups tomatoes, chopped
2 Tbsp Mrs. Dash original seasoning
3 cups water
Recipe Mix:
Olive oil spray your crock-pot, set to high. Place artichokes into pot, tomatoes, celery, onion and Mrs. Dash. Next put your clams in and pour water over entire mixture. Place lid on top, cook on high for an hour, then set to low and cook 5 hours. If you want to just put on low, cook 8 hours. Enjoy!!
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Crock-pot Spinach - Onion Soup
Ingredients:
2 - 10oz frozen spinach, thawed, rinsed, squeezed dry
2 onions, chopped
8oz portobello mushrooms, rinsed, end trimmed
2 Tbsp all purpose seasoning
6 cups water
Handful of sunflower seeds
Recipe Mix:
Place all ingredients into your olive oil sprayed crock-pot and cook on low for 6 hours. This is a absolutely delicious soup if you love spinach!!
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After Holiday Ham/Split Pea Soup
Ingredients:
16oz bag dried green split peas, rinsed
3 cups ham trimmed from ham-bone
ham-bone
3/4 cup onion, chopped
1 stalk celery, chopped
3 Tbsp garlic, chopped
1 1/2 tsp pepper
1 Tbsp wasabi powder
2 Tbsp parsley
6 cups chicken broth
2 bay leaves
Recipe Mix:
Olive oil spray your crock-pot and set on high while you get your ingredients together. Now place ingredients in order listed into crock-pot, no need to mix, make sure you spread each ingredient over the previous ingredient evenly. After you pour your broth in, place your two bay leaves in and place lid on top of crock-pot. Turn your crock-pot to low and cook for 8 hours, then remove pot from the heat container and let sit for an hour. Refrigerate overnight to serve next day!
**I crock-pot 4 chicken breast in 7 cups of water, 2 Tbsp garlic and 1 tsp pepper for 6 hours on low to get my broth, skip the canned broth, tooooo much sodium. Also, you have chicken made up to snack on or use for another meal!
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Crock-pot Green Onion Soup
Ingredients:
2 bunches green onions, rinsed, chopped
1 qt cherry tomatoes, rinsed, halved
15oz can black beans, drained, rinsed well
6 cups water
1 Tbsp parsley
2 Tbsp basil
1 Tbsp wasabi
1 Tbsp tumeric
pepper, to taste
2 cups cottage cheese
1/2 jalapenos, optional
Recipe Mix:
Olive oil spray your crock-pot and place all ingredients in except cottage cheese and jalapenos if your not using. Stir well, place lid on and cook on low for 5 hours. Last hour add cottage cheese, stir well. Enjoy!!
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Baked Seasoned Turnips
Preheat oven to 375*
Ingredients:
5 turnips, peeled, quartered
2 Tbsp all purpose seasoning, I use an organic Italian type taste seasoning, sodium free
Olive oil
Recipe Mix:
Place turnips in large bowl along with seasoning, now drizzle olive oil over, mix with hands. Bake 50 - 60 minutes til tender, YUM!!
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Bolognese Soup, Low Fat Low Carb
Ingredients:
1 cup chopped tomatoes
4oz banana peppers, rinsed/drained
10oz packaged organic bolognese, rinse well
handful hormel less fat real bacon bits
2 tsp basil
1 tsp thyme
3 cups water
pepper
Recipe Mix:
Olive oil spray your frying pan and turn burner to med/high heat. Place tomatoes and banana peppers into pan, mix. Now add bolognese and mix well. Let cook for several minutes while stirring to wilt bolognese. Next add basil and thyme, mix, then add water, stir well again and pepper a little bit. Bring to boil, then turn down to a simmer, place lid on and let cook for 20 minutes, Enjoy!!
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Coleslaw Salad
Ingredients:
1lb prepackaged coleslaw
15.5oz canned kidney beans, drained, rinsed
1 cups cherry tomatoes
2 cups onions, chopped
1 cup cottage cheese, fat-free
Sunflower seeds, a sprinkle
Pepper, lightly
1 avocado, chopped pulp
Recipe Mix:
Mix all ingredients in a large bowl except avocado. Chill for several hours and serve with the avocado and pepper. This came out DELICIOUS!!
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Roasted Tomatoes With Feta
**Recipe also on Cooking Videos Page**

Preheat oven to 325*
Ingredients:
3 cups tomatoes, 1" chunks
1 1/2 Tbsp garlic, chopped
Reduced fat feta
Recipe Mix:
Olive oil spray a baking dish and place your tomatoes on the bottom. Spread your garlic around the tomatoes, then spread your feta to your desire on top of tomatoes, don't over do it though!! Now drizzle a bit of olive oil and pepper lightly!! You can also use this a a dip with toasted bread!! DELICIOUS!!
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Baked Leeks, Creamy Italian Sauce, Healthy, Low Fat
**Recipe on Cooking Video Page**
Preheat oven to 350*
Ingredients:
3 leeks, cleaned, trimmed 1" slices
28oz diced tomatoes, drained, rinsed
pepper
1 Tbsp basil
4 to 5 Tbsp fat-free sour cream
Recipe Mix:
Olive oil spray your frying pan and set burner on medium/high. Place tomatoes into frying pan, pepper to your desire then add basil. Saute for several minutes then add sour cream, mix well. Olive oil spray a baking dish and place your leeks on bottom of dish then top with sauce, bake for 50 minutes. DELICIOUS!!

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HEALTHY French Onion Soup
**Recipe on Video Page**
Preheat your oven to 450*
8 ramekins, olive oil spray each
Ingredients:
3 cups onions, chopped
4 cups of water
4 tsp caraway
1-1/2 tsp cumin
pepper as much as you want
3 slices of toasted rye bread
1 package Laughing Cow light creamy swiss cheese, 8 servings
Recipe Mix:
Olive oil spray your frying pan, medium/high heat. Place your onions in pan and saute for 5 minutes. Pour your water in slowly, stir, then add caraway and cumin, pepper as much as you want, stir to blend well. Turn to low and and place lid on, now simmer for 30 minutes. Then scoop soup evenly into 8 olive oil sprayed ramekins and evenly break up the toasted rye bread and place on top of ramekins. Now place of serving size of cheese on top of bread. Bake for 5 to 10 minutes, DELICIOUS!!

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Healthy Spinach Soup (Popeye's Favorite)
Ingredients:
2 - 10oz frozen spinach, thawed, rinsed, squeeze out all water by hand
4 green onions, chopped
1 Tbsp garlic, chopped
8oz portobello mushrooms, chopped
4 cups water
1 Tbsp original Mrs. Dash
Pepper
Recipe Mix:
Olive oil spray your frying pan well and set burner to medium high. Saute your onions, mushrooms and garlic for 5 minutes, stirring constantly. Add water slowly while stirring, mix well. Next add Mrs. Dash and pepper lightly, then stir in your spinach, mix well. Bring soup to a boil then lower to simmer and let it cook for an hour with lid on, stir often. Serve with extra pepper and hot red pepper flakes. Delicious!!

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Low Sodium Split Pea Soup
**Home Made Chicken Broth:
Olive oil spray a baking dish and place 1.5lbs of thawed chicken breast into pan. Now pour 4.5 cups of water into
pan. Add 2 Tbsp of chopped garlic, lightly pepper. Bake for 45 minutes at 350*. Whenever I make chicken I
always make broth for another recipe. After you make this soup you will have chicken for the next day's dinner,
make chicken salads.
Ingredients:
16oz. bag of dried split peas
4 cups of homemade chicken broth
4 cups of water
1 tsp basil
1 tsp oregano
1/2 tsp thyme
2 - 15oz cans of lima beans, optional
Recipe Mix:
Olive oil spray a large pot and place beans inside, pour broth and water into pot, bring to a boil, then remove from heat for an hour. Then after hour is up and all your spices and place pot back onto stove and bring to a boil, then turn down to simmer. Simmer for 3 hours and if you want it to be a thicker consistency, just mush up some lima beans and throw into the soup. Though if your making this a day before serving, the soup will thicken!! Enjoy!!

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Roasted Cabbage With Caraway / Bacon
**Video on Cooking Page**
Preheat oven to 350*
Ingredients:
2 small heads of cabbage, remove core and first several leaves
5 Tbsp caraway seed
1 cup bacon bits, less fat
Recipe Mix:
Olive oil spray your baking dish and chop up cabbage into 2" chunks. Next sprinkle cabbage with caraway evenly, then the bacon bits. Bake for 45 minutes or until cabbage has crisp ends. Perfect substitute if your craving a reuben. Enjoy!!

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Simple Green Bean Bake
Preheat oven to 350*
Ingredients:
3 cups green beans, rinsed, ends trimmed
12oz corn, rinsed well, drained if from can
1 cup egg beaters
1 Tbsp chili powder
1/2 cup onions, optional
Recipe Mix:
Olive oil spray your pie plate. Mix all ingredients in a large bowl and scoop into pie plate. Bake 50 minutes til golden on top. Enjoy!

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Green Tomato Vegetable Medley
**Recipe On Cooking Video Page**
Preheat oven to 325* or 350*
Ingredients:
2 cups apples
3 cups green tomatoes, chopped 1" pieces
1 red pepper, chopped
2 small zucchini, chopped
2 handful sunflower seeds, optional
3 Tbsp balsamic vinegar
Recipe Mix:
Mix all ingredients in a large bowl, then pour into your olive oil sprayed baking dish. Bake 60 minutes, YUM!!
**NOTE: Cook this recipe then refrigerate over night, delicious cold.

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Baked Vegetable Ramekins, Spinach, Avocado, Tomato & Onion, and maybe Bacon Bits.
**Recipe On Cooking Video Page**

Preheat oven to 350*
Ingredients:
1 large red onion, sliced/chopped

Tomatoes, 2 cups chopped

1 cup celery, chopped big pieces

10oz frozen spinach, thawed, rinsed, squeeze dry

1 cup cottage cheese, fat-free
1 avocado, pulp
2 tsps dill weed
2 tsps tumeric

1/2 tsp cayenne pepper, optional
2 tsps garlic, chopped
Bacon bits, optional

Recipe Mix:

Olive oil spray your ramekins. In a bowl mix spinach, avocado, cottage cheese, dill weed, tumeric, garlic and cayenne, mix well. Cover bottom of each ramekin with chopped onion, then 2 large pieces of tomatoes on top of onion. Add several pieces of celery in each for crunch. Now scoop 2 Tbsps on top of each ramekin, being sure not do let hang over the side. Optional, place several teaspoons of bacon onto each ramekin. Place ramekins onto a cookie sheet, bake 50 minutes. Enjoy!!

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Stir-Fry: Arugula With Sun-Dried Tomatoes And Avocado

**Recipe on Cooking Video Page**
Ingredients:
1 cup red onion, chopped
5oz fresh arugula, rinsed, dried
2 Tbsp garlic, chopped
1 avocado, peeled, chopped pulp
large handful sun-dried tomatoes
Recipe Mix:
Olive oil spray your wok, set to medium low. Throw your onion and garlic, saute for several minutes, then add the arugula, stir til slightly wilted. Now add your avocado, mix, then add a large handful of sun-dried tomatoes. Put lid on and turn to low, let cook 5 more minutes.
Absolutely Delicious!!!
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Orange Tomatoes With Veggies
**Recipe On Cooking Video Page**
Ingredients:
1 large onion, chopped
2 cups celery, chopped
1/3 cup red wine
2 large green peppers, chopped
2 Heaping Tbsp. garlic, chopped
1 Tbsp wasabi powder
pepper to your desire
1 Heaping tsp. dill weed
1 tsp. basil
1/2 cup fresh parsley
2 large orange/yellow tomatoes, 1" pieces
sunflower seeds, unsalted
Recipe Mix:
Olive oil spray your frying pan, set to medium high. Add all ingredients in order listed, stir well after each. Set to low and put lid onto your frying pan, simmer for 20 minutes. Sprinkle with sunflower seeds if you wish!!

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Got some bread you want to use up? Preheat oven to 450*. Line cookie sheet with baking paper. Take 6 slices of bread and lay on top of baking paper. Now mix up 2 Tbsp olive oil, 2 Tbsp skim parmesan/romano grated cheese, sprinkle of pepper, 2 tsp basil and 1 Tbsp garlic. Spread evenly onto bread. Bake 8 minutes til golden. Delicious!!
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Baked California White Endive Glazed With Spices / Balsamic Vinegar
**Recipe On Cooking Video Page**
Preheat oven to 350*
Ingredients:
5 white endives, rinsed, first few leaves removed
Mrs. Dash herb / onion seasoning
balsamic vinegar
Garlic, chopped
olive oil
Recipe Mix:
Olive oil spray your baking dish. Slice each endive down the center to form a little pocket, now sprinkle a little Mrs. Dash in each. Set endives into baking dish and sprinkle a little balsamic vinegar over each. Now pour a bit of balsamic onto bottom of baking dish and place a few Tbsp. of garlic onto balsamic juice. Drizzle with a bit of olive oil, optional. Then once your endives are baked, scrap that garlic onto endives. Tent with foil and bake for 50 minutes. DELICIOUS!!

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White Green Bean Salad
**Recipe on Cooking Video Page**
Ingredients:
1 1/2 cups white green beans, rinsed, trimmed
15.5oz can black beans, rinsed, drained
1 large green pepper, chopped
1 large onion, chopped
2 cups plum tomatoes, chopped
1 Tbsp lemon juice
2 Tbsp Dijon mustard
1/3 cup pinot noir wine
pepper to taste, I like a lot
Recipe Mix:
Mix all ingredients in order listed, mix well. Place in a large bowl and chill for 5 hours. Mix every hour to help bring out the flavors. Great salad to make the night before!

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Oven Roasted Zucchini
Preheat oven to 350*
Ingredients:
3 medium sized zucchini, 1" slices
1/3 cup red wine, I used pinot noir
1 Tbsp lemon juice
2 Tsp garlic, chopped
1 large tomato, chopped
1 Tbsp basil
1 Tbsp chives
2 tsp thyme
olive oil
pepper
Recipe Mix:
Mix first 8 ingredients in a large bowl, then scoop into a olive oil sprayed baking dish. Now drizzle lightly with olive oil, then pepper lightly. Bake 50 minutes, delicious!!

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Pineapple Broccoli Wok Healthy Recipe
Ingredients:
1 cup onion, chopped
1 Tbsp. garlic, chopped
1 cup water
2 1/2 cups broccoli florets
1 1/2 cups pineapple, chopped
1/4 tsp cumin
1/2 tsp curry
Recipe Mix:
Plug in your wok and olive oil spray, set at 6 to heat it up. Place your onion and garlic into wok, saute a few minutes. Turn temp down to 2, then add a cup of water. Now add your broccoli and mix well, then add your pineapple. Lastly add cumin and curry, mix well. Place setting on 2 - 4 and place lid on top of wok, simmer for 20 minutes or until your desired texture of broccoli.

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EASY Spaghetti Sauce
Ingredients:
6 large tomatoes, pureed in food processor
4 Tbsp garlic, chopped
2 large onions, chopped finely
2 Tbsp basil
2 Tbsp cilantro
1 Tbsp oregano
1 1/2 tsp cayenne, optional
1 cup skim parmesan cheese
Recipe Mix:
Olive oil spray a large pot. Set to medium heat and place all ingredients into pot, heat til you start to see little bubbles. Now simmer for an hour. Turn off and let sit for another hour to let flavors mix, yummmmmmy!!

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Hot Summer Day Coleslaw
Ingredients:
16oz package coleslaw (cabbage & carrots)
1/3 cup splenda
1/2 cup Hellman's lowfat mayo
3/4 cup fat free milk
2 Tbsp vinegar
2 Tbsp lemon juice
2 Tbsp onion powder
pepper to taste
Recipe Mix:
Mix all ingredients together in large bowl, pepper to taste. Refrigerate over night, taste, add more pepper if desired, Delicious!!

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A Bit Healthier Macaroni Salad
Ingredients:
13.25oz whole wheat pasta, cooked
8 hard boiled eggs, chopped
9 stalks celery, chopped
1 large onions, chopped
2 large tomatoes, chopped
2 1/2 cups Miracle Whip Light Mayonnaise
2 1/2 tspd ground mustard
2 Tbsp parsley
1 tsp pepper
Recipe Mix:
Place all your ingedients into a large bowl and mix, save one whole egg to be sliced on top of salad right before serving.. Place all ingredients in a large bowl
and mix well. Put the bowl, covered, into the fridge overnight, ENJOY!!

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Homemade Refried Beans / Dip
Ingredients:
15oz. black beans, drained, rinsed
15oz. garbanzo beans, drained, rinsed
1/8 cup olive oil
2 tsp paprika
2 tsp cumin
1/4 tsp cayenne powder
3/4 onion, chopped
1/4 tsp pepper
Recipe Mix:
Place all the ingredients in a food processor and pulse. Or you can use a potato masher or your hands to mix in a large bowl. Once nicely mixed, place in an olive oil well sprayed frying pan on medium heat. Stir for a few minutes, then turn heat to low, and let simmer 20 minutes, stir often. Use more of any of the seasonings to taste if you prefer a stronger taste. Serve warm with vegetables or tortillas. If serving for guests, sprinkle top with parsley for a pretty presentation. Enjoy!
**If your in a hurry, just scoop beans out of food processor and place in microwave bowl, heat 3 minutes, stir, heat 2 more minutes.
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Almond Green Bean
Ingredients:

bag of steamers green beans

handful of raw, unsalted almonds

Recipe Mix:

Steam green beans to package directions. Pop a handful of almonds into preheated oven 400* on ungreased cookie sheet, bake 10 minutes. Mix green beans with almonds in bowl, serve immediately. Enjoy!!