Recipes to Enjoy

Corn and Arugula Salad

Corn cooked and cut off the cob is a terrific addition to any salad. Pairing it with a peppery green like arugula really accentuates the natural sweetness of the corn. It’s simple, fresh, and easy to pull together. This dish is guaranteed to make your list of all time favorite summer salads. Try it!

Dressing:

Small clove garlic, minced

1 tsp minced onion

1 Tbsp Dijon mustard

2 Tbsp sugar

Salt/pepper

½ cup champagne or white wine vinegar

1 cup canola oil

Salad:

5 ears of corn

1-2 cups grape tomatoes, cut in half

1 ½ cups fresh arugula or baby spinach

Mix ingredients together for dressing; set aside. Cook corn and remove from cob; let cool. In a large bowl mix arugula, corn, and tomatoes; toss with dressing. May not need to use all the dressing.

Zucchini Bread

Are you SO TIRED of zucchini? Don’t be. Before we close out summer let’s put this over-abundant squash to good use. This recipe is a real classic and an absolute snap to pull together. Call it what you want – breakfast, snack, dessert – whatever works for you! It makes two loaves – so eat one now and freeze one for use later in the fall. Enjoy!

3 eggs

1 cup vegetable oil

3 tsp vanilla

2 cups sugar

3 cups flour

3 tsp ground cinnamon

1 tsp baking soda

¼ tsp baking powder

1 tsp salt

2 cups grated zucchini

1 cup chopped walnuts (optional)

Preheat oven to 325 degrees. Grease two 9×5 inch loaf pans.

Beat together eggs, vegetable oil, vanilla and sugar. Blend in flour, cinnamon, baking soda, baking powder and salt. Stir in grated zucchini and walnuts.

Pour batter into prepared pans. Bake for 60 minutes. Cool on wire rack.

Nutritional Info:

Servings per recipe: 12 slices/loaf

Calories per serving: 250

Grams protein per serving: 3

Sweet and Sour Pork Stir Fry

Get take-out style results at home! Change up your weeknight meal routine with this quick and easy stir fry. Feel free to tailor it to include whatever vegetables you may have on hand. Throw in chopped bok choy or sugar snap peas for crunch. It’s fresh, healthy, and satisfying.

1 can (8 ounces) pineapple chunks in juice, drained (juice reserved)

2 tablespoons rice vinegar

2 tablespoons soy sauce

1 tablespoon cornstarch

Salt and pepper

2 tablespoons vegetable oil

1 pork tenderloin (about 1 pound), halved lengthwise and thinly sliced

1 onion or scallion, thinly sliced

2 bell peppers (ribs and seeds removed), cut into 2-inch pieces

1 package (10 ounces) frozen broccoli florets, thawed and patted dry

Cooked rice, for serving

In a small bowl, stir together ⅓ cup pineapple juice, vinegar, soy sauce, cornstarch, and ¼ cup water. Season sauce with salt and pepper.

In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Cook pork until well browned (2-4 minutes); transfer to a plate.

To skillet, add onions and bell peppers; season with salt and pepper. Cook, stirring, until peppers are crisp-tender, 6 to 8 minutes.

Add pork, broccoli, and pineapple chunks to skillet. Whisk sauce; add to mixture. Bring to a simmer. Continue to stir, heating until broccoli is warmed through (2 to 4 minutes). Serve over rice.

Salad Dressings

Why buy a commercial salad dressing when you can make one that is way more delicious and costs just a few pennies? These are simple to pull together bursts of flavor. VIBRANT, LIVELY and full of ZING. Your salad will thank you.

½ cup plain Greek yogurt

¼ cup extra virgin olive oil

¼ cup Dijon mustard

3-4 tbsp honey

2 tbsp lemon juice

2 tbsp apple cider vinegar

1 garlic clove, minced

½ tsp salt

¼ tsp black pepper

Mix well; store in refrigerator 10-14 days.

Caesar Dressing

1 tbsp Dijon mustard

1-2 tsp sugar

¼ cup grated parmesan or romano cheese

¼ cup lemon juice

1 cup vegetable oil

Salt/pepper to taste

Mix well; store in refrigerator 10-14 days.

French Dressing

1 cup vegetable oil

1 ½ tsp salt

1 tbsp ketchup

¼ cup white wine vinegar

¼ cup red wine vinegar

1 tbsp sugar

½ tsp dry mustard

Mix well; store in refrigerator 10-14 days.

Suzy’s Lemon Squares

Spring is in the air! Time to bring some color back into our lives. These treats are just like their namesakes…classic and sassy all in one. Beyond easy to make! Think tart, tangy, and vibrant! Let’s just say it…simply irresistible.

½ cup butter, melted

1 cup flour

¼ cup confectioners sugar

1 cup sugar

2 Tbsp flour

½ tsp baking powder

2 Tbsp lemon juice (fresh or bottled)

2 eggs

Preheat oven to 350 degrees.

Melt butter in a saucepan. Add in flour and confectioners sugar.

Pat into the bottom of an ungreased 8 x 8 dish to create the crust. Bake for 15 minutes at 350 degrees. Remove from oven and place on rack.

Beat remaining ingredients together. Spread over baked crust. Bake again for 20-25 minutes at 350 degrees.

Allow to cool completely in dish on a rack before cutting.

Dust with confectioners sugar when serving.

Cranberry Almond Coffee Cake

Let’s talk cranberry sauce…instead of letting the can sit on your pantry shelf collecting dust, why not repurpose it? This soon-to-be family favorite is EASY, TANGY, SMOOTH, and DELICIOUS. Need I say more?

½ cup butter

1 cup sugar

2 large eggs

1 tsp almond extract

2 cups all purpose flour

1 tsp baking powder

1 tsp baking soda

½ tsp salt

1 cup sour cream

1 can (14 oz) whole cranberry sauce

Icing:

1 cup confectioners’ sugar

1 Tbsp almond extract

1-2 Tbsp water or milk

Preheat oven to 350 degrees. Grease a 9-10 inch tube or Bundt pan.

In a large bowl, cream together butter and sugar until light and fluffy. Add in eggs one at a time, then almond extract.

In a small bowl, combine flour, baking powder, baking soda, and salt. Stir into butter mixture, alternating with the sour cream.

Pour one-third of mixture into prepared pan. Lightly spoon half of cranberry sauce over batter. Add in another layer of batter followed by the remaining sauce. Top with the final layer of batter.

Bake 45 minutes until golden brown.

Allow to cool in pan for 15 minutes, then remove to a baking rack. Once completely cool, make icing by mixing confectioners’ sugar with almond extract. Add water or milk slowly to achieve desired consistency. Drizzle over the top.

Slow Cooker Beef Barley Soup

Who doesn’t love the convenience of a slow cooker? It’s time to embrace how easy it can make your life! This soup takes about 20 minutes to prepare and you are good to go with a delicious meal. Portion it out and freeze some for future use. Stop thinking about it – just make it.

1 tbsp olive oil

1½ to 2 pounds stew meat, cubed small

1 cup onion, diced

1 cup carrots, diced

1 cup mushrooms, sliced

2 cloves garlic, minced

⅓ cup tomato paste

6 cups beef broth

1 tbsp Worcestershire sauce

⅔ cup pearl barley, uncooked

Salt and pepper to taste

Brown stew meat in a skillet with olive oil, then combine with all the remaining ingredients in a slow cooker. Cook for 4-5 hours on low. Add salt and pepper to taste.

Slow Cooker Rice Pudding

This is a delicious, easy to make and easy to eat recipe for the colder months! For patients undergoing cancer treatment, it is a great way to sneak in some extra calories and protein into your diet. You might eat it as an evening snack or even for breakfast! Feel free to jazz it up with raisins, currants or chopped nuts. For added sweetness, drizzle with honey when serving.

3/4 cup long grain white rice 1 pinch salt

3 cups whole milk 1/3 cup butter, melted

3/4 cup granulated sugar sweetened whipped cream

3/4 teaspoon ground cinnamon

In a colander rinse rice thoroughly under cold water.

Combine rice, milk, sugar, cinnamon and salt.

Place in lightly greased slow cooker (3.5-4 quart size).

Pour butter over rice mixture.

Cover and cook on HIGH for 2 to 2 1/2 hours until rice has absorbed the liquid.

Spoon into dessert bowls and top with sweetened whipped cream.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 350

Grams protein per serving: 6

Venus De Milo Soup

This is a classic vegetable beef soup that is simple to prepare and sure to please everyone. It can easily be varied by using ground turkey, chicken or pork instead of beef.

Serve with warm bread and butter for a perfect meal on a cold night.

1 lb ground beef

1 large onion, chopped

1 package frozen mixed vegetables (12-16oz)

1 can stewed/diced tomatoes (14oz)

1 small can tomato paste (6oz)

8 cups beef broth

3/4 cup orzo or pastina pasta, uncooked

Grated Parmesan cheese

Dash Worcestershire Sauce

Saute beef with onions; salt and pepper to taste. Add frozen vegetables, stewed/diced tomatoes, tomato paste and beef broth. Bring to boil then simmer for 15 minutes. Add in uncooked orzo or pastina pasta and return to low boil for 10 minutes. Sprinkle with Parmesan cheese and add a dash of Worcestershire Sauce before serving.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 300

Grams protein per serving: 13

Starling Salmon

Here is one of our easiest recipes yet! It is a great source of protein and omega 3 fatty acids. It is good for your heart, mind, and body. Serve with brown rice and roasted vegetables for a delicious and healthy meal.

1/3 cup soy sauce

1/4 cup olive oil

1/4 cup brown sugar

2 tsp lemon pepper

2 cloves garlic, minced

1 pound salmon, skin on

Whisk together the soy sauce, olive oil, brown sugar, lemon pepper, and garlic.

Pour in a shallow baking dish. Place the salmon, skin side up, onto the marinade.

Marinate in the refrigerator for 4-8 hours or overnight to optimize flavor.

Preheat broiler in oven and set rack approximately 6 inches from heat source.

Remove salmon from the marinade and place on foil lined baking sheet (skin side down).

DISCARD the marinade.

Cook the salmon under the broiler until lightly browned and fish flakes easily with fork,

7-10 minutes max. Allow the salmon to rest for a few minutes before slicing and serving.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 320

Grams protein per serving: 24

Chicken Marsala

Chicken Marsala is a traditional Italian dish that is very easy to prepare. Serve with mashed potatoes and sautéed green beans for a delicious meal that is chock full of protein.

4 skinless, boneless chicken breasthalves – pounded ¼ inch thick

1/4 cup all purpose flour for coating

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp dried parsley

4 tbsp butter

1 cup sliced mushrooms

1/2 cup Marsala wine (may need more)

In bowl mix flour, salt, pepper, and parsley well. Coat chicken pieces in flour mixture.

In large skillet, melt butter over medium heat. Place chicken in pan and lightly brown. Turn over chicken pieces and add mushrooms. Pour in wine.

Cover skillet; simmer chicken for 10 minutes; turn once and cook until juices run clear.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 330

Grams protein per serving: 25

Turkey Meatloaf Muffins

Who doesn’t love meatloaf? It’s the ultimate in comfort food. Prepare it in a muffin tin and the cooking time is shortened. Freeze some for a busy weekday night and serve with a baked potato and broccoli for a real no fuss dinner!

2 pounds ground turkey

8 oz cheddar cheese, shredded

1 onion, diced

1 cup seasoned bread crumbs

3/4 cup milk

2 eggs, beaten

2 tbsp Worcestershire Sauce

2 cloves garlic, minced

1 tsp salt

1 tsp ground black pepper

Preheat oven to 375 degrees. Spray muffin tin with nonstick cooking spray.

Combine all ingredients in large bowl; mix well with your hands.

Drop scoops of the turkey mixture into the tins using a large ice cream scoop.

Bake in oven until golden brown, 30-45 minutes.

Nutritional Info:

Servings per recipe: 12

Calories per serving: 225

Grams protein per serving: 23

Avocado Egg Salad

WHAT???? Avocado and egg…they are the perfect complement to each other. Smooth deliciousness and ideal protein combine to be the answer to “what’s to eat” on a hot day! Serve on a bed of fresh spinach or make an open-faced sandwich on toasted whole grain bread. Either way, it’s sure to please!

4 large hard boiled eggs, finely chopped

1 ripe avocado, mashed

1 stalk of celery, finely chopped

1 Tbsp plain nonfat Greek yogurt

1 Tbsp fresh lemon juice

1 tsp Dijon mustard

½ tsp sea salt

¼ tsp black pepper

1 Tbsp parsley, minced

1 Tbsp minced onion

Combine all ingredients in a bowl and stir until smooth. Chill until ready to serve.

Nutritional Info:

Servings per recipe: 4

Calories per serving: 160

Grams protein per serving: 8

Corn and Arugula Salad

Dressing:

Small clove garlic, minced

1 tsp minced onion

1 Tbsp Dijon mustard

2 Tbsp sugar

Salt/pepper

½ cup champagne or white wine vinegar

1 cup canola oil

Salad:

5 ears of corn

1-2 cups grape tomatoes, cut in half

1 ½ cups fresh arugula or baby spinach

Mix ingredients together for dressing; set aside. Cook corn and remove from cob; let cool. In a large bowl mix arugula, corn, and tomatoes; toss with dressing. May not need to use all the dressing.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 230

Grams protein per serving: 4

Zucchini Bread

3 eggs

1 cup vegetable oil

3 tsp vanilla

2 cups sugar

3 cups flour

3 tsp ground cinnamon

1 tsp baking soda

¼ tsp baking powder

1 tsp salt

2 cups grated zucchini

1 cup chopped walnuts (optional)

Preheat oven to 325 degrees. Grease two 9×5 inch loaf pans.

Beat together eggs, vegetable oil, vanilla and sugar. Blend in flour, cinnamon, baking soda, baking powder and salt. Stir in grated zucchini and walnuts.

Pour batter into prepared pans. Bake for 60 minutes. Cool on wire rack.

Nutritional Info:

Servings per recipe: 12 slices/loaf

Calories per serving: 250

Grams protein per serving: 3

Apple Crisp

And here comes FALL! Everything great about this season has to do with trees – there are beautiful fall colors and an abundance of crisp apples! What’s not to love? Try this simple recipe for a real taste of the season. Feel free to lighten up on the brown sugar to really bring out more apple goodness.

6 medium apples (approx. 6 cups), peeled, cored, and sliced

¾ cup firmly packed brown sugar

¾ cup uncooked old-fashioned oats

½ cup all purpose flour

1 tsp ground cinnamon

½ cup butter

Preheat oven to 375 degrees. Place apples into ungreased 8 x 8 baking dish.

Combine brown sugar, oats, flour, and cinnamon in bowl. Cut in butter with a pastry blender or fork until the mixture resembles coarse crumbs. Sprinkle over apples. Bake 25-35 minutes or until apples are tender and topping is golden brown. Allow to cool slightly before eating.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 300

Grams protein per serving: 3

Spinach Roasted Red Pepper Dip

Yeah, that’s a NO…not all dips are loaded with fat! This beauty is a blend of yogurt, cheeses, and light mayo and is only 2 grams of fat per serving! The spinach brightens it up a bit and the roasted red peppers give it some pizazz. Serve with freshly sliced vegetables or a great whole grain cracker for a dip that’s sure to be a crowd pleaser.

½ cup shredded part skim mozzarella cheese

½ cup plain lowfat yogurt

½ cup light mayonnaise

¼ cup grated parmesan cheese, divided

1 Tbsp all purpose flour

1 teaspoon Dijon style mustard

1 cup loosely packed spinach leaves, coarsely chopped

¾ cup bottled roasted red sweet peppers, drained and chopped

¼ cup thinly sliced green onions, divided

Preheat oven to 350 degrees. In large bowl, combine mozzarella cheese, yogurt, mayonnaise, 2 Tbsp parmesan cheese, flour, and Dijon mustard. Stir in chopped spinach, roasted red peppers, and 2 Tbsp green onions. Spread the mixture into a 9-inch pie plate. Sprinkle with the remaining grated parmesan cheese. Bake uncovered for 15 to 20 minutes or until the dip is heated through and the edges are bubbly. Sprinkle with the remaining green onions.

Nutritional Info:

Servings per recipe: 36; 1 Tbsp per serving

Calories per serving: 20

Grams protein per serving: 1

Pork Roast

Feel the chill in the air? It’s time to start bringing comfort foods back into the mix. Here’s a great pork recipe for a cool autumnal evening. Serve with roasted potatoes, carrots, and applesauce. What more could you ask for – you are looking at Fall on a plate!

1 Tbsp all purpose flour

2 tsp dried basil

2 tsp ground cinnamon

1 ½ tsp salt

½ tsp pepper

3-4 pound boneless pork loin roast

2 Tbsp vegetable oil

1 medium apple, cut into wedges

1 medium onion, cut into wedges

1 medium lemon, cut into wedges

Preheat oven to 325 degrees. In a small bowl combine flour, basil, cinnamon, salt, and pepper. Rub mixture over pork roast.

Quickly brown pork on all sides in a skillet with 2 Tbsp vegetable oil. Place pork fat side up into a roasting pan. Scatter apples and onions around the meat. Squeeze one wedge of lemon over the pork and add remaining wedges around the pan.

Roast for 1-1 ½ hours or until meat thermometer reads 145 degrees. Remove roast from pan and tent with foil. Allow roast to sit for 15 minutes before slicing.

Nutritional Info:

Servings per recipe: 8

Calories per serving: 265

Grams protein per serving: 35

White Bean Soup

Turn the clocks back and turn the SLOW COOKER on! This recipe is practically a one-step wonder. Chop the vegetables and dump everything in for a thick and satisfying soup that’s loaded with protein. Serve with crusty bread and you are all set for a weekday warm-up!

2 Tbsp olive oil

4 cloves garlic

1 medium yellow onion

½ lb carrots

4 stalks celery

1 lb dry navy beans

1 whole bay leaf

1 tsp dried rosemary

½ tsp dried thyme

½ tsp paprika

2 cups water

4 cups chicken broth

Salt and pepper to taste

Mince garlic, dice onion, slice carrots and celery. Combine with olive oil and place in slow cooker. Rinse beans and add to cooker along with spices. Add water and chicken broth to cooker and stir to combine all ingredients. Cook for 8 hours on low or 4 hours on high. Once done, stir soup and mash beans slightly until you reach desired consistency. Add salt and pepper to taste.

Nutritional Info:

Servings per recipe: 6

Calories per serving: 265

Grams protein per serving: 18

American Chop Suey Casserole

Flashback to everyone’s favorite elementary school lunch! This casserole is classic New England. Easy, comforting, and delicious – YOU CAN’T GO WRONG! Feel free to substitute ground chicken or turkey for the beef if you like. Serve with a crusty bread and a fresh green salad for a simple to pull together meal.

8 oz elbow pasta

1 lb lean ground beef

1 large onion, diced

2 green peppers, diced

2 cloves garlic, minced

4 tbsp olive oil

16 oz pasta sauce

1 tsp Italian seasoning

1/2 tsp red pepper flakes

1 tbsp Worcestershire sauce

Salt and pepper to taste

1/2 cup shredded mozzarella cheese

Preheat oven to 350 degrees. Grease an 8 x 8 inch baking dish. Cook pasta; drain and transfer to large mixing bowl with 1 tbsp olive oil. Heat remaining 3 tbsp olive oil in skillet and sauté beef, onions, peppers, and garlic. Add in sauce and seasonings. Transfer mixture to the large bowl with the pasta and mix to combine well.

Pour into prepared dish and sprinkle with mozzarella cheese. Cover with foil and bake for about 25 minutes; remove foil and cook for an additional 10 minutes to lightly brown the cheese.

Creamy Chicken and Rice Soup

Is there anything more comforting on a cold night than a bowl of chicken soup? I don’t think so. It’s good for your body and soul! Here’s a simple-to-prepare recipe that utilizes a store-bought rotisserie chicken…how easy and delicious is that??

1/2 cup uncooked rice

2 tbsp butter

1 cup white onion, chopped

1 cup carrots, diced

1 cup celery, diced

2 cloves minced garlic

2 tbsp red cooking wine

2 tbsp flour

4 cups chicken stock

1/2 cup half and half

2 cups shredded rotisserie chicken

1 cup frozen riced cauliflower

1/4 tsp salt

1/4 tsp pepper

Prepare rice according to package directions; set aside.

In stock pot over medium heat, melt butter and sauté onion, carrots, celery, and garlic for 10 minutes. Reduce heat and add cooking wine and flour. Stir well to combine. Slowly stir in chicken stock and half and half. Add in cooked chicken, rice, cauliflower, salt, and pepper. Bring to a boil and then reduce to simmer on low for 10 to 15 minutes.

Slow Cooker Beef Stew

Brrrrrrr…it’s freezing out! Escape the winter chill with a hearty stew. This easy recipe is packed with protein and flavor. Portion some out to freeze for easy future no-fuss meals. Serve with a warm biscuit – it’s delicious!

10 small new potatoes, cut in quarters or halves

12 frozen pearl onions

8 oz bag of baby carrots

1 ½ – 2 lbs beef stew meat, cut into small cubes

2 cups beef broth

1/2 tsp oregano

1/4 tsp paprika

1 tbsp Worcestershire sauce

1/2 tsp salt

1/8 tsp pepper

3 tbsp cornstarch

3 tbsp cold water

Place potatoes, onions, carrots, and stew meat in slow cooker. Combine broth, oregano, paprika, Worcestershire sauce, salt, and pepper. Add to slow cooker. Cover and cook on LOW for 8-9 hrs. Dissolve cornstarch in water and stir into stew mixture. Cover and continue to cook on HIGH for 15 minutes until thickened. Stir occasionally.

Slow Cooker Butternut Squash, Spinach, and Chicken Sausage

Every ladle of this colorful soup is rich with chicken sausage, butternut squash, and spinach in a soothing broth. Trust me, this recipe will become a staple in your home. Serve it with a delicious piece of cornbread and you are good to go!

2 cups water

2 – 8 oz cans tomato sauce with basil, garlic, and oregano

2 cups chicken broth

½ tsp garlic powder

1 – 12 oz package refrigerated butternut squash pieces, cut into bite-size pieces

1 lb bulk chicken sausage

½ cup uncooked ditalini

1 – 6 oz package baby spinach leaves

Combine water, tomato sauce, chicken broth, garlic powder, and squash in slow cooker. Break apart the chicken sausage into bite-size pieces and place in slow cooker. Cover; cook on LOW for 5 hrs. Stir in pasta and spinach; cover and cook on HIGH for 30 minutes.

Roasted Sweet Potatoes and Beets

Chilly? Get roasting with some root vegetables! This easy side dish complements a pork roast perfectly and adds a pop of fall color to your plate! Soooo good!

6 medium beets, peeled and cut into chunks

2½ Tbsp olive oil, divided

1 tsp garlic powder

1 tsp kosher salt

1 tsp ground black pepper

1 tsp sugar

3-4 medium sweet potatoes, cut into chunks

1 large sweet onion, chopped

Preheat oven to 400 degrees. In a bowl, toss the beets with ½ tbsp olive oil. Spread evenly in a single layer on a baking sheet. Bake beets for 15 minutes. In the meantime, mix the remaining oil, garlic powder, salt, pepper, and sugar in a large resealable plastic bag. Place the sweet potatoes and onions in the bag. Seal bag; toss the vegetables to coat well with the mixture. Combine sweet potato mixture with the beets on the baking sheet. Continue to bake for 45 more minutes. Stir 1-2 times during this cooking time. Be certain vegetables are tender before serving.

Note: High in antioxidants and high in fiber

Chicken Stroganoff

I love a good twist on an old school favorite. This chicken version can go from stovetop to table in about 30 minutes. It’s easy to pull together and has a nice rich flavor. Enjoy!

12oz egg noodles

2 tbsp butter

1 tbsp vegetable oil

1 lb chicken breast, diced

Salt/pepper

1 lb sliced mushrooms

1 large onion, chopped

1 clove garlic, minced

4 cups chicken broth

2 tsp Dijon mustard

1 tsp Worcestershire sauce

2 tbsp corn starch

2 tbsp sour cream

Chopped fresh parsley for garnish

Prepare egg noodles and toss with butter while hot. Saute chicken in vegetable oil and set aside. Saute mushrooms, onion, and garlic until soft. Add in broth, mustard, and Worcestershire sauce. Simmer. In small bowl, blend corn starch into 2 tbsp cold water. Then whisk mixture into broth – add in chicken. Simmer until broth thickens – about 10-15 minutes. Remove from heat and stir in sour cream. Serve over buttered noodles. Season with salt/ pepper. Add fresh parsley as garnish if desired.

Banana Bread

1 cup sugar

8 tbsp unsalted butter

1 tsp vanilla

2 eggs

1 cup mashed bananas

1/2 cup sour cream

1 2/3 cups all-purpose flour

1 tsp baking soda

1/2 tsp salt

1/2 cup chopped walnuts

Preheat oven to 350 degrees. Grease 9x5x3 inch loaf pan.

Cream sugar, butter and vanilla in large bowl until light and fluffy. Add eggs in one at a time; beat well after each addition.

In a small bowl, mash the bananas with a fork and combine with sour cream.

In another bowl, mix the flour, baking soda and salt together.

Alternate back and forth between adding in banana and flour mixture into butter mixture. End with flour mixture. Stir in nuts.

Pour batter into loaf pan and bake for 1 hr. Set on rack to cool for 15 minutes before removing from pan.

Mini Quiches

Here is a fun and simple recipe that is sure to please your entire family. Everyone can put in whatever ingredients they like! Best of all, the quiches freeze well for use later – just reheat in a 350 degree oven for 10 minutes.

6 large eggs

1 cup half and half

Salt/pepper

1/8 tsp ground nutmeg

1 1/2 cups of shredded cheddar cheese

1 10oz package of frozen broccoli florets, defrosted, drained, chopped

Optional Add-ins:

Chopped spinach, sliced mushrooms, diced ham or cooked/crumbled bacon, diced onion

Preheat oven to 350 degrees. Grease a standard muffin pan.

Whisk together eggs, half and half, salt/pepper and nutmeg. Stir in cheese and broccoli. Consider other add-ins as desired. Ladle evenly into muffin pan.

Bake until golden brown, 35-40 minutes.

Slow Cooker Beef and Broccoli

Get the chopsticks out…here’s a complete win – a Chinese takeout favorite that you can make in the slow cooker at HOME! Serve over rice and call it perfection.

1 can beef broth

1 cup low-sodium soy sauce

1 tbsp vegetable oil

⅔ cup dark brown sugar

2 cloves garlic, minced

½ onion, sliced thin

2-3 pounds boneless beef chuck roast or steak, thinly sliced

2 tbsp cornstarch

16 oz frozen broccoli

In a bowl, whisk together broth, soy sauce, brown sugar, oil, and garlic. Place beef and onions in a slow cooker. Add sauce mixture and toss to combine. Cover and cook on low heat for 4 hours.

In a small bowl, whisk cornstarch with 2 tablespoons cold water. Then add in ½ cup sauce from cooker, mixing well. Stir mixture back into slow cooker and add in frozen broccoli. Cover and cook on high for 20 minutes.

Serve over rice.

Blueberry Lemon Ricotta Loaf Cake

Go pick some fresh blueberries and support your local farmer! Then hurry home and whip up this one-bowl wonder! You will thank me. Light and refreshing – a great summertime treat! Serve with an iced coffee and you will have a friend for life!

3/4 cup granulated sugar

5 tbsp unsalted butter at room temperature

3 large eggs

3/4 cup part-skim ricotta cheese

2 tbsp lemon zest

2 tbsp lemon juice

1 tsp vanilla extract

1 1/2 cups all-purpose flour

2 tsp baking powder

1/2 tsp salt

1 1/2 cups fresh blueberries

2 tbsp packed confectioners’ sugar

1 tsp lemon juice

Preheat oven to 350ÅãF. Coat a 9-by-5-inch loaf pan with cooking spray. Cream sugar and butter in a large bowl with mixer on medium-high speed. Add in eggs, one at a time, until fully incorporated. Reduce the mixer speed to medium-low and beat in ricotta, lemon zest, lemon juice, and vanilla until just combined. Sprinkle flour on top, then evenly sprinkle baking powder and salt over the flour. With the mixer on low, beat until almost combined.

Gently fold blueberries into the batter. Transfer to the prepared pan. Bake the cake until it begins to brown, about 1 hour. Let cool in the pan on a wire rack for 20 minutes, then invert it onto the rack. Let cool completely.

Clean the bowl, add confectioners’ sugar, and whisk in lemon juice until smooth. Brush the glaze on the cake.

Honey Garlic Shrimp

Bing – bang – BOOM. This is a healthy meal that you can just whip together in minutes! No excuses will be accepted. It’s fresh, delicious, and 5-ingredient SIMPLE. Serve with a multigrain or brown rice and a colorful vegetable. Everyone will want a seat at your table!

2/3 cup honey

1/2 cup reduced sodium soy sauce

2 Tbsp minced garlic

1 lb medium uncooked shrimp, peeled and deveined

2 tsp olive oil

Whisk the honey, soy sauce, and garlic together. Pour half of the marinade in a zip lock bag with shrimp and refrigerate for 8-12 hrs. Refrigerate the remaining marinade for use when cooking. Heat oil in skillet on medium; add shrimp and discard marinade. Cook on one side for about 45 seconds; flip and add in fresh marinade. Cook until shrimp are done – approximately 1 minute. Serve immediately.

Slow Cooker Maple and Dijon Pot Roast

This month is not just about TURKEY! Let’s get the slow cooker out and make a delicious autumn recipe you will FALL in love with! For a great presentation, serve with some buttered noodles and carrots. All you will see are empty plates and smiles around your table. Enjoy!

2½ to 3 lb beef chuck roast

3 large onions, cut into quarters

2 cups chicken broth

1 tbsp Dijon mustard

1 tbsp maple syrup

1 tbsp balsamic vinegar

1 tsp sweet paprika

1 tsp salt

1/4 tsp pepper

Place onions in bottom of crock pot with roast on top. Combine broth, mustard, syrup, vinegar, paprika, salt, and pepper. Pour mixture over the roast.

Cover and cook on LOW for 8 hrs.

Pumpkin Apple Bread

It’s the Great Pumpkin, Charlie Brown! This recipe unites two fall favorites for a delicious treat. Since it makes two loaves, freeze one for later – or even better, share it with a friend!

3 cups all-purpose flour

2 tsp baking soda

2 tsp cinnamon

1 tsp nutmeg

1 tsp ground cloves

1 tsp allspice

1 tsp salt

2 cups sugar

4 large eggs

2 cups pumpkin puree

¾ cup vegetable oil

1½ tsp vanilla extract

2 cups peeled, cored, and diced firm cooking apples (like Fuji)

Crumb topping;

3 tbsp all-purpose flour

2 tsp ground cinnamon

¼ tsp nutmeg

¼ tsp ground cloves

3 tbsp butter

Preheat oven to 350 degrees. Grease two 9 x 5” loaf pans. Combine crumb topping ingredients in a small bowl; cut in butter and set aside.

Stir all dry ingredients into one bowl; mix eggs, pumpkin, oil, and vanilla in another. Add dry ingredients in slowly, stirring until moist. Add apples, but do not overmix.

Divide batter between two greased pans; sprinkle crumb mixture over the top of each.

Bake 50-60 minutes until done. Cool in pan for 5-10 minutes; then turn out onto rack for cooling.

Raspberry Buttermilk Cake

Summer is coming! This recipe will surprise you…light, tangy and fresh! Pull it together in minutes and your family will absolutely RAVE about it!

1 cup flour

½ tsp baking powder

½ tsp baking soda

¼ tsp salt

4 tbsp unsalted butter, softened

⅔ cup sugar

½ tsp vanilla extract

1 large egg

½ cup buttermilk

1 cup fresh raspberries

1½ tbsp sugar

Preheat oven to 400 degrees. Grease a 9-inch round cake pan.

Whisk together flour, baking powder, baking soda, and salt.

Beat butter and ⅔ cup sugar with a mixer at medium high speed until pale and fluffy (about 2 minutes). Add in egg and vanilla. Beat well.

At low speed, alternate incorporating flour mixture and buttermilk into butter mixture, ending with flour mixture.

Spoon batter into cake pan. Scatter berries over the top. Sprinkle with 1½ tbsp sugar.

Bake until golden brown, about 25 to 30 minutes. Cool in pan for 10 minutes, then turn out onto rack and cool. When serving, dust with powdered sugar (optional).

Slow Cooker Ribs

Don’t be skeptical about ribs done in a slow cooker. Incredibly flavorful and tasty…fall-off-the-bone tender and delicious! This recipe will become a family favorite.

2 racks pork baby back ribs (about 4 lbs)

1 ½ tsp ground black pepper

2 ½ cups barbeque sauce

¾ cup grape jelly or cherry preserves

1 tbsp dijon mustard

1 clove garlic, minced

1 tbsp apple cider vinegar

1 tbsp Worcestershire sauce

Cut ribs into serving size pieces and sprinkle with pepper. Place in a 5-6 qt slow cooker. Combine remaining ingredients and pour over ribs. Cover and cook on low for 6-8 hrs. Serve with sauce.

Stuffed Pepper Soup

This soup is everything you love about your favorite stuffed peppers without all the work! Hearty and comforting – it’s a great cold weather soup that is jam packed with flavor. Try it – you’ll like it!

2 pounds ground beef

6 cups beef broth

28 oz can tomato sauce

14 oz can fire roasted tomatoes

2 cups chopped red, yellow, and green peppers

¼ cup brown sugar

2 tsp salt

1 tsp black pepper

2 cups cooked rice

Shredded cheddar cheese for serving

Chopped parsley for serving

In stock pot over medium heat, brown ground beef; drain fat if necessary. Stir in next seven ingredients. Bring to a boil; reduce heat and simmer until peppers are tender (approx. 30 minutes). Add in cooked rice and simmer for 5-10 minutes. Serve with a sprinkling of shredded cheese and chopped parsley.

Turkey Mushroom Meatloaf

recipe that is moist and full of flavor. Ground turkey and sautéed mushrooms are the best friends a meatloaf ever had. Take a chance on this one!

1 egg

1 cup bread crumbs

½ cup low fat milk

1 tbsp canola oil

1 onion, chopped

2 cloves garlic, minced

8 oz mushrooms, chopped

3 tbsp ketchup

1 tbsp Worcestershire sauce

1 lb ground turkey breast

Salt/pepper

Topping:

¼ cup ketchup

1 tbsp light brown sugar

½ tsp dry mustard

Preheat oven to 400 degrees. Grease 9” x 5” loaf pan. In a bowl mix egg, bread crumbs, and milk. Set aside. Sauté onion, garlic, and mushrooms in canola oil. Set aside to cool. Combine bread crumb mixture, onion mixture, ketchup, and Worcestershire sauce. Add in turkey and gently stir. Sprinkle with salt and pepper.

Place into loaf pan. Spread with topping. Bake for 45-60 minutes or until the thermometer hits 165 degrees. Let rest for a few minutes before slicing.

Chicken Pot Pie

Nothing is more welcoming than chicken pot pie on a cold night. Store-bought rotisserie chicken and a ready-to-use pie crust make this a snap to pull together! Serve with a fresh green salad to complete the meal.

1 cup chopped onion

1 cup diced celery

1 cup diced carrots

1 cup frozen green peas

⅓ cup butter

⅓ cup all purpose flour

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon celery seed

1¾ cups chicken broth

⅔ cup milk

1 pound (approx. 3 cups) shredded or cubed rotisserie chicken

2 9-inch unbaked pie crusts (refrigerated, not frozen)

Preheat oven to 425 degrees.

In a stock pot, sauté onions, celery, carrots, and peas in butter until tender. Stir in flour, salt, pepper, and celery seed. Slowly add in chicken broth and milk. Stir constantly until well blended. Simmer over medium-low heat until it thickens. Add in shredded chicken and heat through.

Place bottom crust into pie dish. Pour chicken mixture in. Cover with top crust, seal edges, and cut away any excess dough. Make several small slits in the top to allow steam to escape.

Bake in the preheated oven for 30 to 35 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.

Spice Cookies

My brother can bake like nobody’s business…so here’s one of his holiday favorites! These cookies feel a bit nostalgic, like a cross between a gingersnap and a hermit. Spicy and warm all in one bite! I’m telling you – soooo good – I give you permission NOT to share them!!

¾ cup shortening

1 cup sugar

1 egg, unbeaten

¼ cup molasses

2 cups flour

2 tsp baking soda

¼ tsp salt

1 tsp cinnamon

¾ tsp ground cloves

¾ tsp ground ginger

large sugar crystals

Mix together shortening, sugar, egg, and molasses. Stir together flour, soda, salt, cinnamon, cloves, and ginger.

Mix dry ingredients into wet. Chill for 10 minutes.

Form into walnut sized balls; roll in large sugar crystals. Place 2 inches apart on greased cookie sheets and bake at 375 degrees for 10-12 minutes. Leave on the pan to cool for 10 minutes before placing on rack.

Makes about 40 cookies.

V8 Soup

1 lb of sauteed ground chicken, turkey or beef

46 oz low sodium V8 juice

1 – 14.5 oz can beef broth

1 cup water

20 oz frozen mixed vegetables

2 bay leaves

1 tbsp dried minced onion

3/4 cup quick barley

Combine all ingredients in a stockpot.

Bring to a boil and then simmer until barley is cooked (10-12 minutes).

Serve immediately.

Walker Family Pineapple Oatmeal Bars

“Is it good enough to share?”… you BET it is! Here is a real treasure from one of my oldest friends. When asked why her dishes are always so delicious she will inevitably respond “because it’s made with love and butter”. And so it is.

1⁄2 cup sugar

2 Tbsp corn starch

20 oz can crushed pineapple 2 tsp lemon juice

2 cups flour

1⁄2 tsp salt

2 cups brown sugar 5 cups oatmeal

2 cups butter

Preheat oven to 350 degrees. Cook first 4 ingredients over medium heat until thickened; let cool.

Combine the next 4 ingredients together in a large bowl; using a pastry blender incorporate butter until crumbly.

Pat half the oatmeal mixture into a 9 x 13 pan. Spread pineapple filling and top with remaining oatmeal mixture. Bake for 45 minutes. Cut when completely cool.

Thank you to our dietitian, Elisa Marley, for providing these recipes. To learn more about the services she provides, click here.