Tag Archives: recipes

Pasta Fagioli


  • 1 tbsp olive oil
  • 1/2 onion
  • 3 cloves garlic, chopped
  • 1 celery stalk, chopped
  • 1 carrot, finely chopped
  • 1 15 oz can cannellini beans
  • 15 oz can tomato sauce or crushed tomatoes
  • 1 large bay leaf
  • 1 tbsp basil
  • 1 tbsp parsley
  • 1 tsp oregano
  • 2 (14 oz each) cans fat free chicken broth (or vegetable broth for vegetarians)
  • 2 cups water
  • salt and pepper to taste
  • 6 oz dry Ditalini pasta or other small pasta
  • grated parmesan cheese for topping (optional)

In a deep pot, saute onion and garlic in olive oil over medium heat.

Blend the can of beans with one can water in electric blender until almost smooth.
Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, bay leaf, parsley, oregano, salt and pepper. Add 1 cup water and bring to slow boil. Let simmer for 20 minutes stirring occasionally. Add pasta and cook uncovered until pasta is al dente, according to pasta directions.

Ladle soup into bowls and top with grated cheese.

Recipe was found here.

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Posted by on November 11, 2012 in Recipes


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Ingredients (makes 4 1/2 cup servings)
– 1 cup canned pumpkin
– 1 cup Greek yogurt (such as Fage)
– 3 tablespoons honey
– 1 teaspoon pumpkin pie spice (or 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, 1/4 teaspoon allspice)

Nutrition per serving
Calories: 100
Fat: 0 grams
Protein: 7 grams
Fiber: 2 grams
Original recipe was found here.

Pumpkin Pie Frozen Yogurt

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Posted by on October 22, 2012 in Uncategorized


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Healthy Lunches for Work

It can be tough thinking of quick and tasty lunches to bring to work. These salad recipes can be made the night before and will stop you from eating out everyday. Here are three different recipes with the ingredients listed in stacking order.

Caprese Pasta Salad

2 tbsp basil pesto (homemade or store-bought)

1 cup cherry tomatoes

1 ½ oz fresh mozzarella, chopped into bite sized pieces

2 oz cooked penne pasta

½ cup fresh spinach leaves

½ cup fresh basil, chopped

Chickpea Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup chickpeas

½ cup sun-dried or oven roasted tomatoes

¼ cup spring onion, chopped

¼ cup red onion, chopped

½ cup olives, chopped

¼ cup piquillo peppers, chopped

½ cup fresh spinach

Greek Pasta Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup cherry tomatoes

¼ cup red onion, chopped

1 cup cucumber, chopped

½ cup feta, crumbled

2 oz rigatoni, cooked

½ cup mixed greens

½ cup fresh mint, chopped

Easy Lemon Vinaigrette

(will make enough for 3-4 mason jars)

Juice from one large lemon

½ cup olive oil

Good pinch of salt

Couple of grinds of black pepper

Shake all ingredients together in a small container.

Mason Jar Salad

Click here to see the original recipe.


Posted by on September 29, 2012 in Recipes, Tips


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Raw Food “Burrito”

The Raw Foods diet is becoming more popular and there may be many health benefits that come from it. Here is an example of a delicious raw food recipe.

Prep Time: 20 minutes

Total Time: 20 minutes


  • 2 very ripe avocados
  • 3 tomatoes, diced
  • 1/2 jalapeno pepper, diced
  • 2 tbsp yellow onion, diced
  • 3 cloves fresh garlic, minced
  • 1/4 cup fresh cilantro, chopped
  • kernels from one ear raw corn
  • 2 tsp fresh lime juice
  • 6-8 large lettuce leaves


In a medium sized bowl, mash the avocado.

Add remaining ingredients and stir until well mixed.

Spread 2-3 tablespoons of this mixture onto lettuce leaves and wrap. Enjoy!

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Posted by on September 15, 2012 in Recipes


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Tuscan Bean Soup


  • 1 cup dried borlotti or cranberry beans, or 3 cups shelled fresh borlotti or cranberry beans (about 4 lb. unshelled)
  • 1/2 head savoy cabbage or 1 small bunch cavolo nero (see note above), about 1 lb.
  • 2 Tbs. extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 2 garlic cloves, minced
  • 1 large carrot, peeled and chopped
  • 1 celery stalk, thinly sliced
  • 1 can (28 oz.) diced or chopped tomatoes
  • 1 bay leaf
  • Pinch of red pepper flakes (optional)
  • 1/4 tsp. kosher salt, or more, to taste
  • Freshly ground black pepper, to taste
  • 8 day-old coarse country bread slices, each 1 inch thick (optional)


If using dried beans, pick over the beans, discarding any misshapen beans and stones, and rinse well. In a large pot, combine the beans with cold water to cover by 3 inches. Soak for at least 4 hours or up to overnight. Alternatively, for a quick-soak method, bring the beans and water to a rapid simmer (but do not boil), then simmer for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

Drain the beans, place in a saucepan and add water to cover generously. Bring to a boil over high heat, reduce the heat to low, cover partially and simmer gently until tender, 1 to 1 1/2 hours. Remove from the heat and drain over a bowl, reserving the beans and liquid separately. If using fresh beans, set them aside.

If using savoy cabbage, cut the half head in half again, to form 2 wedges, then cut the wedges crosswise into strips 1/2 inch wide. If using cavolo nero, remove the center rib from each leaf, then cut the leaves crosswise into strips 1/2 inch wide. Set aside.

In a large Dutch oven or other deep, heavy pot over medium-high heat, warm the olive oil. Add the onion, garlic, carrot and celery and sauté until the onion and celery are translucent, about 6 minutes. Add the cabbage or cavolo nero strips, and stir until they wilt, about 5 minutes. Add the tomatoes and their juice and stir to combine.

If using cooked dried beans, measure the bean cooking liquid and add water as needed to total 4 cups. Add the beans and liquid to the pan along with the bay leaf and red pepper flakes. Bring to a boil over medium-high heat, reduce the heat to medium-low, cover and simmer until the beans are heated through, about 10 minutes. Stir in the salt and black pepper.

If using fresh beans, add them to the pan along with the bay leaf and red pepper flakes. Pour in 4 cups cold water and bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the beans are tender but not soft, about 20 minutes. Stir in the salt and black pepper.

If using the bread, place a slice in each warmed wide, shallow bowl. Remove the bay leaf from the soup and discard. Ladle the soup into the bowls and serve. Serves 8.

Adapted from Williams-Sonoma, Essentials of Healthful Cooking.

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Posted by on September 7, 2011 in Recipes


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Tomato and Avocado Salsa

Serve this rich-tasting salsa with fish or chicken, or on its own with soft corn tortillas and a sprinkling of queso fresco or feta.


1 pound ripe tomatoes, finely diced

1/2 small red onion, finely diced, soaked in cold water for five minutes, drained, rinsed and dried on paper towels

1 to 3 serrano or jalapeño peppers, minced

1 ripe avocado, peeled, pitted and finely diced

2 to 3 teaspoons fresh lime juice (to taste)

1 tablespoon extra virgin olive oil

1/4 cup chopped cilantro (more to taste)

Salt, preferably kosher salt, to taste

1. Mix together all the ingredients. Let sit for 15 minutes, in or out of the refrigerator, before serving.

Summer Variation:

In the summer, when corn is in season, steam one ear of corn for four to five minutes. Remove the kernels, and toss with the above ingredients.

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Posted by on September 3, 2011 in Recipes


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Couscous Tabbouleh


1 lb fresh tomatoes, finely chopped

1 cup couscous (whole grain if you can find it)

Salt to taste

1/2 teaspoon ground cumin

1/2 cup freshly squeezed lemon juice

1 cup warm water

1/4 cup extra virgin olive oil

1 cup finely chopped flat-leaf parsley

1/4 cup finely chopped mint

1 red bell pepper, seeded and diced

1 small cucumber, diced

Small romaine lettuce leaves for scoops

1. Put the couscous in a glass or ceramic bowl, and toss with the salt and cumin. Mix together 1/4 cup of the lemon juice and the water, and pour over the couscous. Let sit for 30 minutes, stirring the mixture from time to time or rubbing between your fingers and thumbs to prevent it from lumping. Cover with a plate, and microwave on 100 per cent power for one minute; or line a steamer with a kitchen towel, place the couscous in it and steam for 10 minutes. Carefully remove the plate, or remove from the steamer, and return to the bowl. Stir in the remaining lemon juice and the olive oil, and allow to cool. Toss with the remaining ingredients, except the lettuce leaves. Taste and adjust seasonings. Refrigerate until ready to serve. Serve, using the romaine lettuce leaves as scoopers.

Yield: Serves four to six.

Advance preparation: The salad will hold for several hours in the refrigerator.

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Posted by on June 5, 2011 in Recipes


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