Ingredients:

1/3 cup chopped green onion
1 garlic clove, finely chopped
2 teaspoons unsalted butter
1 1/2 cups water
1/2 teaspoon reduced-sodium chicken bouillon granules
1 cup uncooked semolina pasta
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh basil leaves
1/4 teaspoon pepper
1 medium yellow summer squash, chopped
1 medium tomato, chopped

Directions:

1. Melt butter in a medium saucepan over medium heat. Add onions and garlic. Saute stirring often, until onions are translucent.

2. Add water and bring to a boil. Once boiling add chicken bouillon. Be sure to stir often so that the bouillon will completely dissolve.

3. When bouillon is dissolved remove pan from stove. Blend in remaining ingredients. Cover pan and allow to stand for 5-10 minutes. Make sure all the liquid in the pan is absorbed before serving. Tossing noodles gently to make sure that all seasonings are spread throughout.

Wonderful with some grilled chicken.

photo credit: Antonio Ilardo

I love toasted sesame seeds. Brings just the right hint of flavor to an Asian inspired dish.

Ingredients:
1.5 lbs green beans
1/2 head cauliflower, cut into small florets
1 cup water
1 onion, chopped
1 large clove garlic
1 tbsp lemon juice
1/4 cup soy sauce
1/4 cup water
1 tbsp sunflower oil
1 tbsp sesame seeds
8 large lettuce leaves

Method:
Cut off the ends of the green beans.

In a large saucepan, bring 1 cup of water to a boil and add onion, garlic, lemon juice, beans and cauliflower florets. Reduce heat immediately and simmer the vegetables for about 8 minutes or until they are just tender. Drain and remove garlic.

In a little bowl, combine soy sauce 1/4 cup water and oil and pour over the vegetables. Cover and chill in refrigerator for at least 1 hour.

Toast sesame seeds in the oven at 325° Fahrenheit for 5 minutes or until golden brown.

When ready to serve, toss the vegetables gently and drain the marinade. Arrange the lettuce leaves on a service platter and spoon the vegetables on top. Sprinkle with the tasted sesame seeds and enjoy!

I love french fries, jo jo potatoes, potato wedges, however you want to cook them. With my IBS I can’t have anything fried and I’ve gone on the search for many other ways to prepare potatoes to make them more like french fries. I’m an absolute sucker for these potatoes. I don’t have to make a choice of which potato I want. lol  Sadly, I am also lactose intolerant (severely), so I leave the cheese off of my portion.  But the family loves the Parmesan added.

photo credit: su-lin

Ingredients:

2 white potatoes cut into wedges
2 sweet potatoes cut into wedges
1 Tbsp olive oil
1/4 tsp. pepper
1 Tbsp Parmesan cheese
2 cloves of garlic, minced

Directions:

1. Soak potato wedges in cold water for about an hour. Let air dry or pat dry with a towel.

2. Place the potato wedges into a large bowl. Add the oil, pepper and cheese.

3. Use your hands and toss all ingredients together. Trying to coat the potatoes as much as possible.

4. Heat oven to 425 degrees.

5. Spray an edged cookie sheet with a non stick cooking spray. Place the potato wedges in a single layer on the sheet. Sprinkle the garlic over the wedges.

6. Bake 25 minutes. Turn the potatoes and continue baking 15 minutes more or until a nice golden brown and the inside is fork tender.

Nutritional Information: (Approximate Values based on 6 wedges)

169 calories; 4 g fat; 1 g saturated fat; 1 mg cholesterol; 182 mg sodium; 31 g carbohydrates; 3 g fiber; 4 g protein

I love bread. It’s my weakness. So I love when I can find a way to indulge a little and still keep it a little healthy.

Ingredients:

4 (1/4 oz.) packages active dry yeast
4 cups 110 degree warm water
1 cup 110 degree warm milk
6 Tbsp brown sugar substitute
1/8 cup sugar substitute
1/4 cup shortening
1/4 cup molasses
2 cups rye flour
10 cups all purpose flour
1/4 cup caraway seeds

Directions:

1. Pour the warm water into a large mixing bowl. Sprinkle in the yeast and stir until the yeast is completely dissolved. Pour in the warm milk and both sugar substitutes. Stir to dissolve the sugar substitutes. Let yeast mixture sit until it becomes frothy.

2. Add the shortening, molasses and both types of flour. Beat with an electric mixer on medium until the mixture becomes very smooth.

3. Fold in the caraway seeds. The mixture should form a soft dough if not add 2 Tbsp flour at a time, stirring after each addition, until a soft dough forms.

4. Lightly flour a flat surface. Turn the dough onto the floured surface and knead with your palms until smooth and elastic. This process takes about 6 minutes or so.

5. Coat a large bowl with a non stick cooking spray on the bottom and up the sides. Place the dough into the bowl and coat with the cooking spray. Cover with a towel and place in a warm area allowing the dough to rise double its size. This takes about 1 hour to achieve.

6. Remove the towel and punch the dough down with your fists. Lightly flour the flat surface again and place the dough on the floured surface.

7. Divide the dough into four sections and form into loaf shapes. Place the loaves into 4 loaf pans.

8. Cover with towel again and allow to rise for another 30 minutes.

9. Preheat the oven to 375 degrees. Bake the bread for 30 minutes or until golden brown on the outside. Allow to cool before slicing.

Nutritional Information: (Approximate Values based on 1 slice of bread)

106 calories; 1 g fat; trace saturated fat; 1 mg cholesterol; 225 mg sodium; 21 g carbohydrates; 1 g fiber; 3 g protein

Ingredients:

1 (16 ounce) package baby carrots
2 Tbsp honey mustard (not the dressing, but the actual mustard)
1 Tbsp. fresh dill, snipped
2 tsp. unsalted butter

Directions:

1. Cover the bottom of a saucepan with a thin layer of water.

2. Place the carrots into the saucepan with the water and set over medium high heat. Bring to a steady boil.

3. Reduce the heat to low and cover the saucepan. Continue cooking on low 17 minutes or until the carrots are tender.

4. Drain well and place the carrots in large serving bowl. Stir in the honey mustard being sure to cover the carrots well.

5. Sprinkle the dill over the carrots and top with the butter. Stir until the butter is melted and distributed through the carrots.

You can also use I Can’t Believe It’s Not Butter spray instead of the butter. These carrots are great paired with sweet & tangy grilled turkey.

Nutritional Information: (Approximate Values based on 3/4 cup)

74 calories; 3 g fat; 1 g saturated fat; 5 mg cholesterol; 172 mg sodium; 13 g carbohydrate; 2 g fiber; 1 g protein

The perfect side to go with so many things no matter the season. Of course many of us love it with chili and stew on those cold Winter days.

Ingredients:

1 cup fat-free (skim) milk
2 tablespoons low fat margarine, melted
1/4 cup fat-free cholesterol-free egg product
1 1/4 cups yellow, white or blue cornmeal
1 cup all-purpose flour
1/4 cup sugar substitute
3 teaspoons baking powder
1/2 teaspoon salt

Directions

1. Grease a small baking pan. I prefer to use an 8 or 9 inch round cake pan. Preheat oven to 400 degrees.

2. Place milk, egg and melted margarine in a mixing bowl. Beat until well blended.

3. Place dry ingredients into the bowl with the liquid. Blend until flour is moistened being sure not to break up the lumps.

4. Pour cornbread mixture into baking pan. Bake 25 minutes or until inserted toothpick comes out clean.

Ingredients for about ½ cup of pesto:
2 cups cilantro leaves
1 tbsp fresh lemon juice
¼ cup olive oil (preferably extra virgin)
½ tsp salt
½ tsp freshly ground black pepper
3 garlic cloves, minced

Directions:
Place the cilantro leaves and the minced garlic in the bowl of a food processor and with the motor running carefully and slowly add the lemon juice and olive oil until you get a smooth paste.

Put the pesto into a serving bowl and add the salt and pepper. Cover and chill until needed.

The pesto will keep in the fridge for up to 2 days.

The cilantro pesto is delicious when added to whole wheat spaghetti and sprinkled with parmesan cheese. It can also be used as a dip and served with Black Bean nachos.

This is a very quick recipe and the majority of ingredients are staples in the house.

Ingredients:
4 fresh ripe peaches

For the Strawberry-Yogurt Sauce:
1 cup frozen or fresh strawberries (raspberries if preferred)
1/2 cup plain yogurt
1 tbsp granulated sugar or honey

Fresh strawberries to garnish

Directions:
1. Peel the peaches and slice (Tip: blanch the peaches in boiling water to make it easier to peel. Blanching means dropping them quickly in boiling water.)

2. For the Strawberry-Yogurt Sauce combine strawberries, yogurt and sugar in blender or food processor and blend until smooth. Chill in refrigerator until needed.

3. To serve, put the peaches on individual dishes and spoon the yogurt sauce on top.

4. Decorate with fresh strawberries for a delicious and light dessert.

Ingredients:
1 bunch of broccoli, cut in 3/4ins pieces including stems
1 tbsp vegetable oil
1 cup onions, sliced
2 cloves garlic, minced
6 eggs, lightly beaten
½ cup grated cheese (which ever you prefer)
1 tsp salt
Pinch of nutmeg
Pinch of ground pepper

Directions:
1. Steam broccoli pieces for a few minutes until slightly cooked, but still crisp. Drain.

2. Use a 10inch skillet and heat the oil over medium heat, add the onion and garlic and stir until the onion is tender. Add the broccoli pieces.

3. Meanwhile, mix eggs, salt, nutmeg and pepper in a separate bowl. Add to skillet. Top with grated cheese. Cover with a lid and cook for about 5 to 10 minutes over low heat. When the mixture is set, put the pan under the broiler for a few minutes to brown and crisp the top.

4. Enjoy with a nice tossed salad and delicious bread rolls!

Winter  Pasta Salad

2 cups cooked macaroni noodles (whole wheat or plain)
1 cup baked sweet potato, cubed
1 apple with skin, cored and chopped
1/2 cup sliced celery
1/4 cup diced red onion
1 tsp fresh ginger, grated
1 tsp olive oil
2 Tbsp flavored vinegar
Black pepper to taste

Directions:
Toss all ingredients together, serve warm.

Nutritional Information:
Serves 4. Each serving (1 cup): 168 calories, 2 g fat, 0 g saturated
fat, 0 mg cholesterol, 18 mg sodium, 34 g carbohydrate, 3.5 g fiber,
4 g protein. Diabetic exchange: 2 starch.

Source: http://www.foodandhealth.com/mnthrecipe.php