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Antioxidant Postworkout Smoothie

1 cup strawberries, cleaned and sliced (may use frozen) 1 cup blueberries (may use frozen) 2 cups fresh spinach 3 egg whites 1 cup almond milk 1/8 tsp. cinnamon 2...

The Covered Dish: Appetizers

This past weekend I enjoyed not only a lovely Mother’s Day, but also another birthday.  My husband, Ervin, and son, Phillip, made sure I...

Sweet Mango Barbecue Sauce

(best on fish or pork) ½ medium onion, diced 1 Tbsp. olive oil 1 cup tomato sauce 2 oz. tomato paste 1 cup water 1 lb. mango chunks, frozen 3 Tbsp....

Greens and Things Smoothie

8 oz. low-fat Greek yogurt 1/2 lime, peeled and seeded 1/2 cup seedless grapes 1 cup frozen mango pieces 3 cups kale Place yogurt, grapes and lime in blender....

Light Chicken Pot Pie

1 cup low-sodium chicken stock 3 carrots, peeled and diced 1 medium onion, diced 1/2 cup celery, diced 2 large boneless, skinless chicken breasts, diced 1 can navy beans,...

Zippy Tropical Slaw

16 oz. red cabbage, shredded 16 oz. green cabbage, shredded 1 small red onion, sliced thin 8 oz. carrots, shredded 12 oz. pineapple chunks in water, drained, reserving...

Campfire Corn on the Cob with Goat Cheese Topping

Goat Cheese Spread for Corn on the Cob in the Husk 6 Tbsp. low-fat cream cheese 3 Tbsp. soft goat cheese 2 Tbsp. herbes de Provence (or...

Orange Beef

1 ½ lbs. lean beef stewing meat, cubed 2 Tbsp. cornstarch 1 Tbsp. olive oil 3 cloves garlic ½ medium onion, diced 2 Tbsp. low-sodium soy sauce 2 cups low-sodium...

The Covered Dish: Macaroni & Cheese

As this past week wrapped up I looked at one of my good friends and said:  ‘How can it be Mother’s Day next week?’ ...

Enjoy Spiced Nuts, 3 Ways

1 egg white 1 tsp. water 24 oz. pecan halves (or substitute other nuts – nutritional data is based on pecans) 1/2 cup brown sugar 1 tsp. salt 1...

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