TORTILLA CHIPS

We like to use these to top soups or salads.   Rather than buying a bag of chips, I can make just as many as we need so we don't have the rest of the bag to use up.  They are lower in fat and salt than most bagged varieties and easy to make!  I usually line the baking sheet with foil for easy cleanup. 

 

whole wheat flour tortillas*

canola or olive oil no-stick spray

Mrs. Dash Fiesta Lime seasoning (or other Tex Mex seasoning)

salt, opt.

Using a pizza cutter, cut tortillas into strips or wedges.  Place on a baking sheet and lightly spray with oil spray.  Sprinkle with seasoning and salt, if desired.  Bake at 350 degrees about 10 minutes.

*You could try using corn tortillas, but when I tried them they turned out tough.

SWEET POTATO SALAD

I love sweet potatoes, especially sweet potato fries, but this unique recipe is my new favorite way to eat them!  I cube the potatoes (no need to peel them) and microwave them, covered, in 2-3 tablespoons of water until just done (not mushy), stirring after a couple of minutes.  Cooking the cubed potatoes in boiling water 7-10 minutes on top of the stove, or baking them, then cubing them, would work as well. 

  

2 medium sweet potatoes (about 1 1/4 pounds), cooked, cooled, and cubed

1 large apple, cubed 

1/2 cup chopped onion

2 tablespoons olive oil

2 tablespoons orange juice

1 1/2 teaspoons cider vinegar

1 1/2 teaspoons Dijon mustard

1 1/2 teaspoons agave or honey

1 teaspoon poppy seeds

2 teaspoons grated orange peel

2 teaspoons grated lemon peel

Place potatoes, apple, and onion in a large bowl.  For dressing, whisk remaining ingredients in a small bowl.  Drizzle over salad and toss to coat.  Chill for two hours or more  before serving.  Makes about 6 servings. 

 

GERMAN RED CABBAGE

This has to be my favorite way to eat cabbage.  I used to make it with bacon, but this healthy version is just as good!  This recipe is a combination of a couple of recipes I had, with some additions of my own, so I guess it's original! 

6 cups diced red cabbage

1 medium apple, sliced

1/2 cup chopped onion

2-3 tablespoons red wine vinegar

1 tablespoon honey or agave
1 tablespoon Smart Balance or Earth Balance spread

1 bay leaf

1 teaspoon caraway seeds

1/8-1/4 teaspoon ground cloves

1/4 teaspoon pepper

 1 tablespoon water

salt to taste

Place cabbage in a large skillet.  Cover with salted water and bring to a boil.  Boil for one minute.  Drain well.  Stir in remaining ingredients, except salt.  Return to a boil, reduce heat, cover and simmer for 45-60  minutes or until tender.  Remove bay leaf.  Add salt to taste.  Makes about 6 servings.

AVOCADO AND COUSCOUS SALAD

I love this recipe!  It's really simple to make and tastes great, too!  The original recipe came from a favorite magazine, but I changed it to add more flavor by cooking the couscous in chicken or vegetable broth instead of water, adding garlic, and increasing the lime juice.  We eat it as a main dish, but it makes a nice side dish as well.

1 cup whole wheat couscous

1 14.5 ounce can chicken or vegetable broth

1/4 cup water

1 15.5 ounce can kidney beans, drained and rinsed

1 large avocado, diced

1/2 cup chopped onion or 4 green onions, sliced, with tops

1-2 teaspoons minced garlic 

1/4 cup fresh lime juice

1 tablespoon extra virgin olive oil

1/4 teaspoon fresh ground black pepper 

Bring broth and 1/4 cup water to a boil.  Stir in couscous and cover for 5 minutes.  Uncover, fluff with fork, and let cool to lukewarm.  Combine remaining ingredients in a bowl and stir in couscous.  Serve immediately or chill.  Makes 3-4 main dish or 6 side dish servings.    

COMFORT SOUP

This soup is almost as easy as opening a can, and certainly more nutritious.  I came up with this recipe late last fall when I was not feeling well and wanted some chicken noodle soup.  I've made it several times since and my husband enjoys it too.  Budget-friendly tip:  Canned broth usually goes on sale around Thanksgiving.  I stock up by buying a couple dozen cans at about half the normal price.

1/2 cup chopped onion

1 tablespoon Smart Balance, Earth Balance, or butter

1 quart (32 ounces) natural chicken broth

1 1/2 cup whole grain noodles

1 cup frozen peas and carrots or mixed vegetables

1/2 teaspoon dried sage

1/4 teaspoon dried leaf oregano

1/2 teaspoon parsley flakes

1/8 teaspoon garlic powder (opt.)

1 10-ounce can natural chicken in water, drained (opt.)

In a medium saucepan, saute onion in Smart Balance or butter until tender.  Add remaining ingredients, except chicken.  Simmer until noodles are tender.  Stir in chicken and heat through. Makes about 4 servings.

QUICK CHILI

This is a recipe I came up with for lunch one cold day because I wanted to use what I had on hand in the fridge and in the pantry to make chili.  I have made it many times since.  I like the Kroger (Private Selection) brand of natural chili beans and they recently changed the name to "Simple Truth Organic Hot Chili Beans."  I like to use a brand without unhealthy additives and this is a budget-friendly one!  When I don't have multicolored peppers on hand, I just use chopped green bell peppers.  If I happen to have fresh mushrooms on hand, I add those, but I often leave them out.

 

2 cups chopped multicolored sweet peppers

3/4 cup chopped onion

1-2 teaspoons olive or canola oil

1 15.5 ounce can natural hot chili beans

2/3 cup cooked red, kidney, white, or pinto beans 

1 cup sliced fresh mushrooms (opt.)

2 cloves garlic, minced

1 14.5 ounce can diced tomatoes

1 cup water or broth

Saute peppers and onion in oil until tender.  Add remaining ingredients and simmer a few minutes.  Makes 3-4 servings.

      

SESAME VEGGIE PASTA

Sometimes I like to tweak pasta recipes by cutting down on the amount of pasta and adding extra veggies.  This is one we really enjoy that I changed.  It tastes a bit like Pad Thai.  If you don't like raw mushrooms and/or onions in this recipe, saute them in a teaspoon of oil before adding them to the mixture.

6 ounces uncooked whole grain thin spaghetti

2 cups broccoli florets

1 1/2 cups halved grape tomatoes

2 cups sliced fresh mushrooms

1 1/2 cups chopped fresh spinach or 3/4 cup frozen, thawed chopped spinach

1/4 cup finely chopped onion

1/4 cup cashews

2 tablespoons soy sauce

2 tablespoons toasted sesame seeds

4 teaspoons agave or honey
2 tablespoons sesame oil

1 tablespoon lime juice

1 large clove garlic, minced

1/8-1/4 teaspoon cayenne pepper

Cook broccoli with pasta in boiling water.  Drain and keep warm.  Meanwhile, in a small bowl, whisk together soy sauce, sesame seeds, agave or honey, lime juice, garlic, and cayenne.  Place pasta  and broccoli in a large bowl with tomatoes, mushrooms, spinach, onion, and cashews.  Pour sauce over mixture and toss gently to coat.  Makes 4-6 servings.