Trail Mix with Crunchy Cereal

(Serves 4)

1 cup Cheerios cereal
4 tablespoons pepitas (pumpkin seeds)
8 teaspoons raisins
8 teaspoons semisweet mini chocolate chips

Combine the ingredients in a bowl and stir to mix. Separate the mixture into four even servings and each serving will be about 100 calories.

Stuffed Acorn Squash – Savory and Good

(Serves 4)

2 Acorn squash, cut in half lengthwise and seeded
Freshly ground pepper and salt to taste
Cooking spray
½ pound lean ground beef
½ pound ground pork sausage
Vegetable oil
2 small onions, finely chopped
2 cloves of garlic, finely minced
¼ pound Cheddar cheese, cubed

Preheat your oven to 350 degrees Fahrenheit.

Sprinkle the halves of acorn squash with salt and pepper. Spray them with cooking oil and put them onto a baking dish, flesh side down. Cover with microwave-safe plastic wrap. Microwave for 10 to 15 minutes on high or until the squash are fork-tender when checked.

Brown the ground beef and ground pork in 1 tablespoon of oil over medium high heat. The meat should be well-browned and crumbled. Drain it and set it aside. Using the same skillet, sauté the onion and garlic until the onion is translucent. Add the meat mixture and cheese cubes to the onion and garlic and stir together. Then spoon the mixture into the squash halves.

Place the stuffed acorn squash on a baking dish and into the preheated oven. Bake the acorn squash for 15 to 20 minutes or until the cheese has melted. The acorn squash should also be lightly browned. Season the squash with salt and pepper to taste.

Spicy Crockpot Meatballs

(Serves 8)

2 large onions, white or yellow, quartered
8 cloves of garlic
2 red bell peppers, cut in half and cored
16 ounces sliced mushrooms
2 tablespoons Italian seasoning
1 teaspoon red pepper flakes
2 pounds lean ground beef
2 slices whole wheat bread, made into bread crumbs
2 egg yolks
4 tablespoons grated Parmesan cheese, divided
5 cups prepared low-sodium marinara sauce, divided
Fresh basil or parsley for garnish

Add the onions to a food processor and pulse it until the onions are finely chopped.

Spray a large saucepan with cooking spray and put the pan over medium-high heat. Cook the onion for about 4 minutes or until it starts to soften.

Put the remaining vegetables into the food processor and pulse it until the vegetables are finely chopped. Add the vegetables to the pan with the onions and cook them for 4 more minutes. The juices will start to evaporate. Once the juices are gone, add the herbs and spices. Stir things well and then remove them from the heat.

Transfer 1 cup of the cooked vegetables back to the food processor and pulse it several times. Put the rest of the vegetables in the crock pot.

Add the pureed vegetables into a medium bowl and refrigerate them for at least 5 minutes to cool slightly.

Add the ground beef, bread crumbs, egg yolks, and 2 tablespoons of Parmesan cheese to the bowl of cooled pureed vegetables. Mix the ingredients with a slotted spoon or fork. Scoop out two tablespoons of meat mixture at a time and roll it into a ball with the palm of your hands.

Put the meatballs in a large microwave-safe dish and microwave them on high for five minutes. Pour 2 ½ cups of marinara sauce into the bottom of the crock pot. Add ½ cup of water. Stir the meatballs and vegetables to combine them.

Add the meatballs in one layer, pour on the rest of the sauce and cover. Cook the meatballs for 3 to 5 hours on low. Garnish with the Parmesan cheese and herbs.

Savory Herbed Brown Rice

(Serves 4)

2 cups uncooked brown rice
3 cups fat-free chicken broth
1 ½ cups water
1 teaspoon low-sodium soy sauce
1 teaspoon garlic powder
¼ teaspoon dried rosemary, crushed
4 teaspoons lemon juice

Lightly brown the uncooked rice in a skillet. Bake the brown rice, which has been transferred to a baking sheet, for 15 minutes in an oven set to 350 degrees Fahrenheit. You want the rice to turn golden brown, so it may take a few extra minutes.

Add the remaining ingredients except the lemon juice to a medium saucepan. Bring this mixture to a boil and then add the brown rice. Return the mixture to a boil and then reduce the temperature. Simmer the mixture, uncovered, until the liquid is absorbed into the rice, about 45 minutes. Add the lemon juice and stir. If you like, you may add ½ cup pimentos and stir them into to incorporate them.

Reuben Sandwich

(Serves 4)

8 slices of dark rye bread
12 ounces of thinly sliced corned beef
¾ pound drained sauerkraut
8 slices of Swiss cheese
1 cup of Thousand Island dressing

Place four slices of bread on a baking sheet or broiling pan. Layer 3 ounces of corned beef onto the bread followed by 1/4th of the sauerkraut and two slices of cheese on each sandwich. Spread 1/3 cup dressing on each sandwich and then place the other piece of bread to complete the sandwich.

Broil the sandwiches for 3 to 4 minutes on high heat. The cheese should be melted. Serve the sandwiches while they are hot.

Chocolate Soup

(Serves 4)

To make the soup you’ll need:

2 cups whole milk
2 cups ½ and ½
2/3 cup fat-free sweetened condensed milk
4 teaspoons vanilla extract
2 cups bittersweet chocolate chips
4 tablespoons cornstarch
4 tablespoons cold water

For the topping you’ll need:

4 ounces of low-fat cream cheese
6 tablespoons marshmallow crème

Put a saucepan over medium heat and stir together all three types of milk and vanilla extract. Bring the mixture to a simmer, just so it starts boiling. Reduce the heat to low and add the chocolate chips. Let the chips stand in the milk mixture for a minute. When the chips start to melt, start whisking.

In a separate bowl, add the cornstarch and water. Combine with a whisk or fork. Pour this mixture into the chocolate, a little at a time, whisking constantly. It will start bubbling when it’s ready, the chocolate will also thicken. This will take about 5 to 7 minutes.

Pour the hot chocolate soup into bowls and garnish with the topping.

For the topping, you’ll microwave the cream cheese for 10 seconds at a time. Stir the cream cheese until it is smooth. Add the marshmallow cream cheese and mix it well.

Put a dollop of the cream cheese mixture on top of the soup. To make things more special, put the cream cheese mixture into a zip top bag, cut a corner off and pipe a romantic design.

Breakfast Taco

(Serves 4)

8 corn tortillas
4 tablespoons of prepared salsa
8 tablespoons of shredded Cheddar cheese (reduced-fat if desired)
2 cups liquid egg substitute (or 8 egg whites)

Spread the cream cheese over the tortillas and heat in the microwave until the cheese has begun to melt. This will take about 30 seconds.

Spray a small non-stick skillet with cooking spray. Heat the pan over medium heat and add the egg substitute or egg whites. Cook the eggs until they are done, about 90 seconds. Divide the eggs evenly between the tortillas. Spoon salsa over the eggs.

If you like, you may also add avocado or sautéed onion to the breakfast taco.

Blackened Chicken

(Serves 4)

4 boneless, skinless chicken breast halves
2 teaspoons paprika
½ teaspoon sea salt
1 teaspoon cayenne pepper
1 teaspoon ground cumin
1 teaspoon dried thyme
½ teaspoon freshly ground white pepper
½ teaspoon onion powder

Begin by preheating the oven to 350 degrees Fahrenheit. Lightly grease a baking dish and set it aside. Add a cast iron skillet on a burner set on high for about 5 minutes or until the pan is smoking hot.

Mix together the dry ingredients. Wash the chicken breasts and then dry off with paper towels. Spray cooking spray onto the chicken breasts and rub it in ensuring both sides are oiled. Place the chicken breasts into the dry ingredient mixture and coat evenly on both sides.

Lay the chicken breasts in the hot cast iron skillet and cook for one minute on each side. Place the chicken breasts on the baking dish and then into the oven. Bake the chicken for about 5 minutes or until the center of the chicken is no longer pink and the juice runs clear.

Baked Macaroni and Cheese

(Serves 4)

1 ¼ cup uncooked macaroni noodles
¼ cup plus 2 tablespoons butter
¼ cup plus 2 tablespoons all-purpose flour
6 pinches of ground pepper
1 ½ teaspoons sea salt
¾ teaspoon onion powder
3 cups of milk
2 cups of shredded Cheddar cheese
¾ teaspoon ground mustard
6 dashes of Worcestershire sauce
6 dashes of hot sauce
2 tablespoons of bread crumbs
¼ cup plus 2 tablespoons shredded Cheddar cheese, set aside

Preheat your oven to 400 degrees Fahrenheit. Grease an oven-proof baking dish.

Fill a saucepan with water and bring it to a boil. Add the macaroni and a pinch of salt. Boil the macaroni until it is al dente (firm to the bite but cooked). This will take about 8 minutes. Drain the macaroni and set it aside.

Using the same saucepan, melt the butter over medium-high heat. Add the flour, salt, pepper, onion powder and milk. Whisk the mixture until it is smooth. Continue to cook the mixture for an additional 2 minutes. Reduce the heat to low and then whisk in the 2 cups of Cheddar cheese, mustard, Worcestershire sauce and hot sauce. Add the cooked macaroni and stir well to coat. Spoon the cheese and macaroni mixture into the baking dish. Sprinkle the bread crumbs and remaining cheese over the top of the macaroni.

Place the baking dish into the preheated oven and bake uncovered for about 10 minutes. The cheese should be melted and the macaroni heated through.

Wassail – With a Twist

(Serves 24)

4 quarts sweet apple cider
4 cups pineapple juice
3 cups orange juice
1 ½ cups lemon juice
2 cups granulated sugar
4 cinnamon sticks (broken)
2 teaspoons whole cloves

Add all ingredients in a large stock pot and bring them to a boil. Serve hot during a cold winter’s night or a holiday get together.

Sweet and Spicy Oven Sweet Potato Fries

(Serves 2)

2 to 3 large sweet potatoes
Cooking spray
2 teaspoons sugar
1 teaspoon salt
½ teaspoon ground red pepper
¼ teaspoon fresh ground black pepper

Preheat your oven to 500 degrees Fahrenheit.

Peel the sweet potatoes and then cut them into wedges or strips. Add the sweet potatoes to a bowl and then add the remaining ingredients. Toss the ingredients to ensure they potatoes are coated.

Place the sweet potatoes on a baking sheet in a single layer without overlapping them. Bake the sweet potatoes for about 10 minutes. When the first 10 minutes are over, remove the sweet potatoes from the oven and carefully flip them. Return the pan with the potatoes back into the oven for another 10 minutes or until the sweet potatoes are browned and tender.

Mushrooms a La Lasagna

(Serves 4)

½ pound ground beef
1 cup fat-free or low-fat small curd cottage cheese
2 eggs
2 tablespoons of finely chopped green onion
2 tablespoons of freshly chopped parsley
Salt and pepper to taste
½ cup prepared pasta sauce
12 large fresh mushrooms, stems removed
½ cup shredded mozzarella cheese

Preheat your oven to 375 degrees Fahrenheit. Spray a 9X13 inch baking dish with cooking spray.

Cook the ground beef in a skillet over medium heat. Crumble the beef as it cooks and cook until the meat is no longer pink. This will take about 10 minutes. Drain the meat and set it aside to cool slightly.

In a medium bowl, add together the cottage cheese, eggs, onion, parsley and seasonings until they are thoroughly combined. Add the cooked ground beef and mix well.

Remove the stems from the mushrooms and place them hollow sides up in the prepared baking dish. It is best to place them close together. Spoon about one tablespoon of the cheese and meat mixture into the openings of the mushrooms. Anything that is left over can be added between the mushrooms.

Bake the mushrooms in the preheated oven for about 15 minutes or until the cheese filling has set. Remove the mushrooms from the oven and spread the pasta sauce over the mushrooms evenly. Sprinkle mozzarella over the pasta sauce covered mushrooms. Return the dish to the oven and broil them until the cheese is bubbly and just beginning to brown. This will be about 5 minutes. Remove the dish from the oven and allow the mushrooms to stand for about 5 minutes before removing from the dish and serving.

Maple-Walnut Tapioca Pudding

(Serves 4)

2 cups low-fat milk
2 large eggs, well-beaten
2 tablespoons plus 2 teaspoons quick-cooking tapioca
¼ teaspoon sea salt
¼ cup plus 2 tablespoons pure maple syrup (divided)
1 teaspoon vanilla
4 tablespoons chopped walnuts
2 pinches of ground cinnamon
2 pinches of ground nutmeg

Begin by heating the milk, eggs, tapioca and salt in a medium saucepan. Let it stand for about 5 minutes.

Put the saucepan on the burner and heat over medium-high heat. Cook the mixture, stirring constantly, until it comes to a boil. This will be 6 to 18 minutes, depending upon your stove. Remove the mixture from the heat and stir in ½ cup maple syrup and the vanilla.

Divide the pudding between four custard cups or ramekins. Allow the pudding to coolr for about 30 minutes or place it in the refrigerator until it is chilled.

Place a piece of wax paper or parchment over a plate. Spray the paper liner with cooking spray. Combine the walnuts, remaining maple syrup, cinnamon and nutmeg in a small saucepan. Heat the mixture over medium-low heat until most of the syrup has evaporated, about 1 to 4 minutes. Spread the nut mixture onto the prepared, lined plate and put it into the freezer to cool. This will take about 10 minutes.

Crumble the walnut topping into small pieces. Serve the pudding and top it with the maple walnuts. If you like, you may also add a small dollop of freshly made whipped cream.

Mac and Cheese with Garlic and Stout

(Serves 8)

16 ounces elbow macaroni or penne noodles
4 tablespoons margarine or butter, divided
1 ½ teaspoons salt, divided
2/3 cup panko bread crumbs
4 tablespoons whole wheat flour
½ cup minced garlic
½ teaspoon fresh ground black pepper
2 cups skim milk
½ cup Irish stout beer
1 ½ cups sharp cheddar cheese
1 ½ cups Italian cheese blend

Preheat your oven to 375 degrees Fahrenheit. Spray a 9×13-inch baking dish with non-cooking spray.

Cook the pasta according to the instructions on the box, al dente will work well. Allow the pasta to cool and then set it aside for use later.

Microwave 1 tablespoon of margarine/butter to melt it. Stir in ¼ teaspoon salt until it’s dissolved thoroughly. Add the panko crumbs to the melted margarine/butter and coat them evenly, set them aside.

Add the remaining margarine/butter to a large saucepan that has been placed over medium heat. Add the flour to the butter and cook it until it is light brown, stirring it frequently to keep it from scorching. Stir in the minced garlic as well as the remaining salt and pepper. Slowly add milk and stout, whisking it constantly. Increase the heat to medium high heat and then add the cheese to allow it to melt and mix thoroughly.

Combine the cooked pasta and cheese mixture. Pour the combined pasta and cheese into a prepared pan. Sprinkle the bread crumbs over the top of the noodles.

Bake the mac and cheese for 30 minutes or until the bread crumbs are lightly browned. The sauce will also be bubbly.

Healthy Good Morning Wrap

(Serves 4)

4 flour tortillas – 10 inches
2 cups small curd cottage cheese, divided into 4 equal amounts
2 cups fresh, chopped pineapple, divided into 4 equal amounts
1 cup granola cereal, divided into 4 equal amounts
¼ cup brown sugar, divided into 4 equal amounts
4 bananas, sliced lengthwise

Put the tortillas in a microwave oven and heat them on high until they are warm and pliable. This will take about 15 seconds.

Spread each tortilla with equal amounts of cottage cheese and pineapple. Sprinkle the granola cereal over the cottage cheese and pineapple, followed by the brown sugar and sliced banana.

Fold the tortilla to enclose the filling and roll into a tightly wrapped cylinder. Cut the wraps in half across the middle and serve them. Each full tortilla is one serving.

Gluten-free Cheesy Popcorn

(Serves 8, about 1 cup per serving)

8 cups of air-popped popcorn
Spritz or two of olive oil
1 cup freshly grated Parmesan cheese
Cayenne pepper, to taste

Air pop the popcorn and spritz the popcorn with olive oil. Add the popcorn to a large bowl and toss with the Parmesan cheese and cayenne pepper.

Chili in a Half-Hour

(12 servings about 1 1/3 cup each)

2 Tablespoon olive oil
6 medium onions, chopped
2 medium carrots, chopped
2 tablespoon finely chopped jalapeno pepper
4 cloves garlic, finely chopped
2-4 tablespoons chili powder
2 teaspoons ground cumin
2-28-ounce can plus 2-14 ounce can whole tomatoes, chopped, with juices
2 teaspoons brown sugar
½ teaspoon salt
4 15-ounce cans kidney beans, rinsed
2/3 cup bulgur
1 cup non-fat pain yogurt for garnish
2/3 cup chopped scallions for garnish
½ cup chopped fresh cilantro for garnish

Put a Dutch oven on a burner with medium heat, the Dutch oven should have the oil in it. Add the chopped vegetables, along with the chili powder and cumin. Cook the vegetables and spices until the onions and carrots are soft. This will take about 5 to 7 minutes.

Add the contents of the tomatoes, sugar and salt to the pan. Cook the ingredients for 5 minutes set at high. Reduce the heat to low and then stir in the beans and bulgur. Simmer the ingredients until the chili has thickened, which will be about 15 minutes.

Serve the chili with any of the garnish above, if desired.

Chicken, Wild Rice and Mushroom Casserole

(Serves 4)

1 cup of water
¼ cup of wild rice
1 pound boneless, skinless chicken breasts, trimmed
1 tablespoon extra-virgin olive oil
1 leek, chopped and rinsed
¾ pound sliced mushrooms
½ cup dry sherry
1/8 cup all-purpose flour
1 cup low-fat milk
¼ cup grated Parmesan cheese
¼ cup reduced-fat sour cream
1/6 cup chopped flat-leaf parsley
½ teaspoon of salt
1 cup frozen French-cut green beans
¼ cup sliced almonds

In a small, heavy saucepan, add the water and rice. Bring this to a boil. Cover and reduce the heat to maintain a simmer. Cook the rice until it is tender, about 35 to 40 minutes. Drain the rice and set it aside.

Place the chicken in a large skillet or saucepan. Add enough lightly salted water to cover the chicken. Bring this to a boil. Cover the pan and reduce the heat until the chicken is gently simmering and the chicken is cooked thoroughly. The chicken should not be pink in the middle. This will take about 10 to 15 minutes. Remove the chicken to a clean cutting board and allow it to cool.

Heat a Dutch oven with oil or use a large high-sided skillet over medium heat. Add the leeks and cook them until they are just starting to brown, stirring occasionally. This will take 4 to 5 minutes. Add the mushrooms and continue to cook, stirring occasionally, until the liquid produced has been released and evaporated, about 7 minutes. Sprinkle the vegetables with flour to coat them. Add milk, and bring the mixture to a simmer. Cook this for about 1 minute. Stir in the Parmesan cheese, sour cream, parsley, salt and pepper. Once heated, remove it from the heat.

Preheat your oven to 350 degrees Fahrenheit. Spray a 9×13 inch baking dish with cooking spray.

Cut the chicken into small pieces. Spread the rice out in the bottom of the baking dish so it’s in an even layer. Add the chicken and then the green beans. Pour the sauce evenly over the top of the green beans. Sprinkle the sauce with the almonds.

Place the casserole dish into the oven and bake until the casserole is bubbling and the almonds are golden brown. This will take about 30 minutes. Allow the casserole to stand for 10 minutes before you serve it.

Banana Chocolate Oatmeal

(Serves 4)

4 cups of boiling water
2 cups of rolled oats
½ teaspoon of salt
1 cup of brown sugar
2 mashed bananas
½ cup of semisweet chocolate chips

Add the water, oats and salt to a large saucepan. Bring the ingredients to a boil and then reduce the heat, simmering uncovered for 5 minutes, stirring occasionally. Remove the saucepan from the heat and cover it, allowing it to stand for 3 minutes. Remove the cover and add the remaining ingredients. Stir well to combine.

Sweet Boneless BBQ Boneless Wings

(Serves 8)

8 boneless, skinless chicken breasts, cut into small pieces
4 tablespoons honey
2 cups barbecue sauce

Preheat your oven to 350 degrees Fahrenheit. Add the barbecue sauce and honey in a small bowl. Stir to mix thoroughly. Add the chicken pieces and ensure the sauce coats the pieces evenly. Place the bowl in the refrigerator and allow it to marinate for at least 20 to 30 minutes.

After the marinating time is over, remove the check from the sauce. Let some of the sauce remain on the chicken. Place the chicken on a baking sheet or casserole dish that has been lined with aluminum foil.

Bake the chicken in the oven for 25 to 30 minutes or until the chicken is cooked thoroughly.

Serve the chicken on its own or serve extra honey-barbecue sauce to dip.

Whipped Maple Sweet Potatoes

3 pounds sweet potatoes or yams
2 tablespoons maple-flavored syrup (You may also use real maple syrup if desired)
2 tablespoons butter or margarine, softened
1/2 teaspoon salt
Ground cinnamon or nutmeg
Additional maple-flavored syrup, if desired

Heat your oven to 350°F. Wash and pierce the sweet potatoes with fork. Place the sweet potatoes in square pan, 9x9x2 inches. Cover the pan and bake about 1 hour 15 minutes or until the potatoes can be easily pierced with a knife.

Carefully remove the skins from the sweet potatoes. Beat the potatoes with an electric mixer on medium speed until no lumps remain. Add 2 tablespoons syrup, the butter, salt and desired amount of cinnamon. Continue beating the potatoes until they are light and fluffy. Drizzle with additional syrup if you would like.

Sweet and Spicy Pecans

4 cups pecan halves
1/3 cup natural cane sugar
2 tablespoons fresh rosemary
1 tablespoon sea salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground cayenne pepper
4 tablespoon (1/2 stick) unsalted butter, melted
1 tablespoon pure vanilla extract

Begin by preheating your oven to 400°F.

Spread the pecans on a rimmed baking sheet and place it into the oven for 5 to 7 minutes to lightly toast them.

As the pecans are toasting, place the seasonings in a small bowl. Stir well to incorporate the spices. In an extra-large bowl, combine the melted butter and vanilla, stirring well. Remove the pecans from the oven and add them to the butter and vanilla mixture, tossing to coat evenly. Add the spice mixture; toss to coat evenly with spices.

After the pecans are evenly coated, spread them out on the same baking sheet. Place the baking sheet into the oven and bake for an additional8 to 10 minutes or until they are toasted and fragrant, stirring once halfway through. Sprinkle with additional salt, if desired. Allow the pecans to cool pecans completely. They will become crisper as they cool. Store the cooled pecans in an airtight container for up to one week.

Spinach Artichoke Dip

2 cups parmesan cheese
1 – 10 ounce box frozen chopped spinach, thawed
1 – 14 ounce can artichoke hearts, drained and chopped
2/3 cup sour cream
1 cup cream cheese
1/3 cup mayonnaise
2 teaspoons garlic, minced

Begin by preheating your oven to 375°F. In a medium sized bowl, mix together the Parmesan cheese, spinach, and artichoke hearts. Mix well. In a small bowl, combine the remaining ingredients until they are well mixed. Now combine the ingredients of the two bowls and spoon into a baking dish. Bake the dip for 20 to 30 minutes. Serve with crackers or toasted bread.

Pesto Stuffed Chicken

1 1/2 pounds boneless chicken breasts
4 ounces basil pesto
2 ounces bacon, cooked and chopped (You may also use turkey bacon)
1/2 cup Italian dressing
1/4 cup grated Parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1/8 teaspoon salt

Begin by preheating your oven to 375°F. Butterfly the chicken breasts. Evenly separate the pesto and bacon so there is enough for each chicken breast. Place the pesto and bacon in the middle of the chicken. Next fold the breast together so the pesto and bacon are covered. Place the chicken breasts into a large baking dish. Pour the Italian dressing evenly over the chicken breasts and add the seasonings. Bake the dish for 30 to 40 minutes or until the chicken is thoroughly cooked.