Rockin’ Moroccan Stew




2 tsp olive oil

1 c chopped onion

1 c diced celery

1 c  chopped green pepper

1 clove garlic, minced

3 c low sodium vegetable broth

3 c unpeeled, cubed sweet potatoes

1 14oz can diced or stewed tomatoes, with juice

1 14 oz can garbanzo beans, drained and rinsed

Juice of one lemon or 2 T refrigerated lemon juice

2 tsp grated fresh ginger

1 tsp cumin

1 tsp curry

1 tsp ground coriander

1 tsp chili powder

1 tsp black pepper

1 c raisins

2 T natural peanut butter

2 T chopped fresh cilantro

Heat oil in a heavy, large pot. Add onions, celery and green pepper and saute over medium-high heat. Cook and stir until veggies begin to soften; add garlic. Continue cooking another couple minutes until veggies are translucent. Add all remaining ingredients except raisins, peanut butter and cilantro. Bring to a boil, then reduce heat and simmer covered about 20 minutes. Stir in raisins, peanut butter and cilantro. Mix well, then simmer for another 5 minutes to blend flavors. Serve hot.

Nutrition Facts Per Serving:

Calories 236, Fat 4g, Saturated fat 0.5 g, Carbohydrates 46g, Fiber 7g, Protein 6g, Sodium 360mg

This recipe is vegan and gluten free; even die hard meat eaters find this a delicious and satisfying meal.

Tip of the day

A better-for-you brew. Get some calcium along with your morning caffeine boost. Make or order your coffee, latte, or cappuccino with fat-free or low-fat milk.

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Crab Rangoon



Olive oil cooking spray

24 wonton wrappers

8 ounces lump crab meat

1 teaspoon Worcestershire sauce

2 1/2 teaspoons curry powder

1 teaspoon ground ginger

1/2 teaspoon cayenne pepper

1/2 cup reduced fat cream cheese

1/3 cup scallions, washed and thinly sliced


  1. Preheat oven to 375F and spray mini muffin tin with cooking spray.
  2. In a mixing bowl, combine crab, worcestershire, curry, ginger, and cayenne.
  3. Mix with a fork, breaking up large chunks of crab, then add cream cheese, mashing with a fork until fully incorporated.
  4. Using a teaspoon, spoon filling mixture into wontons.
  5. Push each stuffed wonton into a muffin tin.
  6. Fold ends of wrappers over mixture and seal with fingers after dipping in water.
  7. Bake for 10 minutes, until ends are slightly browned, garnish with scallions, and serve hot.

Adapted from Generation Y Foodie

Tip of the Day

Are you getting enough Vitamin C? We’ve all heard oranges are an excellent source of Vitamin C but this vitamin can also be found in veggies, like broccoli!

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Persimmon Pear Salad


Persimmons contain at least 20% of the daily value of vitamin C. These thin skinned fruits are an easy choice for salads and out-of-hand eating.

Slice 2 persimmons and 1 medium red pear into wedges. Toss 4 cups baby spinach with 1/2 cup crumbled feta; 4 tablespoons finely chopped toasted pecans; and fruit. Drizzle with 2 tablespoon of olive oil and 2 to 3 teaspoons of balsamic vinegar.

Makes 4 servings

Per Serving: 210 calories, 16 g fat (4 g sat), 16 g carbs, 250 mg sodium, 3 g fiber, 4 g protein

Tip of the Day 

Portion update! Today’s average bagel is twice the size is was 20 years ago. That also means twice the number of calories. Keep portion size in mind at your next meal to cut down on calories.

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Date-Oatmeal Stuffed Apples

Dates: Rich and sweet, they are a good source of fiber, magnesium, potassium, and health-promoting polyphenols.




Mix 1/2 cup cooked cold oatmeal; 1/4 cup toasted chopped hazelnuts; 5 chopped, pitted dates; 1 tablespoon maple syrup; 1/4 teaspoon nutmeg; and a pinch of salt. Use a melon baller to make a cavity three quarters deep in each of 4 Rome apples and pack with filling. Place apples in a baking dish, pour 1/2 cup apple juice around them, cover with foil, and bake at 375 until tender, 40 to 70 minutes. Top with a teaspoon of heavy whipping cream.

Makes 4 servings

Per Serving: 270 cal, 6 g fat (1 g sat), 58 g carbs, 40 mg sodium, 8 g fiber, 3 g protein

Tip of the Day

Up for a challenge? Challenge yourself to make half your grains whole. Mix white rice with equal parts brown rice and enjoy with a veggie-filled chicken stir-fry. Serve with a side of fruit and a glass of milk to include all 5 food groups.

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Easy Vegetarian Crock-Pot Chili

Serves: 8


1 can Black Beans, rinsed and drained

1 can Kidney Beans, rinsed and drained

1 can Garbanzo Beans, rinsed and drained

2 cans Diced tomatoes

2 Tbsp. Tomato Paste

1 cp. Frozen Corn

1 large Onion, chopped

1 Green Pepper, chopped

3 Carrots, peeled and chopped

3 cloves of garlic, crushed

1 tsp. Cumin

Dash of Tabasco Sauce

Dash of Worcestershire Sauce

1 qt. low sodium Vegetable Broth

1/4 tsp. Salt or to taste

Place all ingredients in a large slow-cooker and cook on low for 6-8 hours or on high for 2-4 hours.

Nutrition Facts Per Serving: 

Calories 220, Fat 1.5g, Saturated Fat 0g, Carbohydrate 42g, Fiber 12g, Protein 11g, Sodium 620mg

Tip of the Day

Are you food safe? Use a food thermometer when cooking. A food thermometer should be used to ensure that food is cooked and held at safe temperatures until eaten.

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Butternut Squash Mac & Cheese….Minus the Cheese



3 cups of quinoa penne (noodles, rice, zucchini can also be used)


3 cups cubed butternut squash, baked until soft

1/2 onion

1 garlic clove

1/4 cup cashews or other nuts

1/2 avocado

1/4 cup nutritional yeast

1/2 teaspoon turmeric

1/2 teaspoon coriander

1/2 teaspoon paprika

3 dates (or 1 teaspoon liquid sweetener)

Salt & pepper to taste

Water as added

Prepare the base: Cook the noodles, rice, or whatever base you choose.

To make the sauce: Blend everything well until smooth and creamy. Mix into the base.

Adapted from This Rawsom Vegan Life 

Tip of the Day

Invest in yourself. Making healthy food and lifestyle choices can help you feel good and be at your best. It’s also an investment into good health for years to come.

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Tofu Ceviche


Prep: 20 minutes

Chill: 15 minutes

Serves: 4


1.5 lb. firm tofu

1/2 cup cider or sherry vinegar

1 tsp. sugar

Salt and freshly ground black pepper

4 scallions, sliced

1 tsp minced garlic, 1 clove

1 bunch radishes, sliced or chopped

1 cucumber, sliced or chopped

1 avocado, cubed

1 Tbsp. olive oil

1/2 cup chopped fresh cilantro


  1. Cut tofu into small cubes. In a large bowl, put vinegar, sugar, 1 tsp. salt and 1 cup water. Whisk to combine, then add scallions, garlic and tofu; toss gently to coat with marinade. Refrigerate for at least 15 minutes and up to 2 days.
  2. Drain tofu mixture, reserving pickling liquid. In a separate large bowl, put tofu mixture and add radishes, cucumber and avocado.
  3. Toss ceviche with 2 Tbsp reserved pickling liquid, plus oil and 1/2 tsp pepper. Taste and adjust seasoning, adding more pickling liquid if desired. Sprinkle with cilantro and serve.

Per serving: 265 calories, 18g Fat (2g Sat), 0mg Chol., 3g Fiber, 17g Pro., 13g Carb., 596mg Sod., 3mg Iron, 356mg Calcium

Reprinted from Health

Tip of the Day

Think beyond breakfast. Eggs contain protein and other healthy nutrients, so enjoy them any time of the day. Try a healthy quiche recipe or top your salad with a hard cooked egg.

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