Spaghetti with Garlic Scape Pesto with Tomatoes

If you can't find garlic scapes, you can make the pesto by substituting 2-3 cloves of garlic and an additional cup of basil.

Spaghetti with Garlic Scape Pesto and Tomatoes

Ingredients:

·                     14 oz high fiber spaghetti (I like Ronzoni SmartTaste)

·                     5 tbsp garlic scape basil pesto

·                     2 cups cherry tomatoes, sliced

·                     kosher salt and fresh pepper

Directions: 

Cook pasta in salted boiling water according to package directions. Drain pasta and toss with pesto and tomatoes. Top with fresh cracked pepper and grated cheese on the side.

Pumpkin Roll

Bring this tasty treat to your Thanksgiving feast. Orriant Coach Megan shares her pumpkin roll recipe…

For the Cake:

• 3/4 cup all purpose flour
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp ground allspice
• 1/2 tsp salt
• 3 large eggs
• 3/4 cup granulated sugar
• 2/3 cup canned pumpkin
• non-stick spray
• 1/4 cup powdered sugar

 For the Filling:

• 6 oz light cream cheese
• 3/4 cup powdered sugar
• 6 oz fat free Greek yogurt
• 1 tsp vanilla
• powdered sugar (optional for topping)

 Cake

• Preheat oven to 375 degrees F and place oven rack in the center of the oven.
• Spray a 15x10 baking pan w/ nonstick spray, line it with parchment paper, then spray a little more non-stick spray and lightly flour the parchment paper.
• Sift the flour, baking powder, baking soda, cinnamon, pumpkin spice, allspice and salt into a large bowl
• Beat the eggs and sugar together in a separate bowl.  Beat on high speed for 5 min or until thick, pale yellow and fluffy.  Beat in the vanilla extract and pumpkin puree.  Using a spatula gently fold in the sifted flour mix.
• Pour batter into the prepared pan, evenly spreading the cake batter with a spatula or knife.
• Bake about 13-15 min or until a toothpick inserted in the center comes out clean and the cake when lightly pressed springs back.
• Sprinkle a clean dish towel with confectioners sugar
• Immediately upon removing the cake form the oven invert the pumpkin roll onto the clean dish towel.  Carefully remove the parchment paper from the bottom of the cake and sprinkle lightly with powdered sugar.  Roll the pumpkin roll up with the towel while its still hot and pliable.  Place on wire rack to cool.

 Filling

• Beat the cream cheese, yogurt and vanilla extract until light and fluffy.  
• Add the sugar and beat until smooth. 
• Refrigerate  at least one hour.

 Assemble

• Unroll the pumpkin roll, spread with filling and re-roll.
• Transfer to your serving platter, cover and chill in the fridge for a few hours
• Just before serving, lightly dust with powdered sugar.

Stuffed Pepper Soup

Skinnytaste.com
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts 
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g  (without salt)


Ingredients:

·                     3 cups cooked brown rice

·                     1 lb 95% lean ground beef

·                     1/2 cup chopped green bell pepper

·                     1/2 cup chopped red bell pepper

·                     1 cup finely diced onion

·                     3 cloves garlic, chopped

·                     2 cans (14.5 oz each) cans petite diced tomatoes

·                     1 3/4 cups tomato sauce

·                     2 cups reduced sodium, fat-free chicken broth

·                     1/2 tsp dried marjoram

·                     salt and fresh pepper to taste

Directions:

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Makes about 9 1/2 cups.

Skinny Mini Pumpkin Chocolate Chip Muffins

Skinnytaste.com
Servings: 14  • Size: 2 mini muffins  • Old Points: 3 pts • Weight Watcher Points+: 4 pt 
Calories: 160 • Fat: 5 g • Carb: 27 g • Fiber: 2 g • Protein: 2 g • Sugar: 18 g
Sodium: 118 mg • Cholest: 0 mg

Ingredients:

·                     1/2 cup white whole wheat flour (King Arthur)

·                     3/4 cups unbleached all purpose flour (King Arthur)

·                     3/4 cup raw sugar

·                     3/4 tsp baking soda

·                     1 3/4 tsp pumpkin pie spice

·                     1/4 tsp cinnamon

·                     1/4 tsp salt

·                     1 1/2 cups canned pumpkin puree (not pumpkin pie filling)

·                     2 tbsp virgin coconut oil (or canola)

·                     2 large egg whites

·                     2 tsp vanilla extract

·                     baking spray 

·                     2/3 cup mini chocolate chips

Directions:

Preheat the oven to 350°F. Line a mini muffin tin with paper liners and lightly spray liners with oil for easy removal.

In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, cinnamon, and salt with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chocolate chips.

Pour batter into prepared muffin tin and bake on the center rack for 22 to 24 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool at least 15 minutes before serving.

Makes 28 mini muffins or 14 regular sized muffins.

Recipe of the Month

Peanut Butter Oat Granola Bites

Ingredients:

• 3/4 cup rolled oats
• 2 tablespoons unsalted, roasted sunflower seeds
• 2 tablespoons pistachios, chopped
• 1/4 cup dried cranberries, chopped
• 1/4 cup dried blueberries, chopped
• 2 tablespoons ground flaxseed
• 1/2 teaspoon kosher salt
• 1/2 cup creamy peanut butter
• 1/4 cup chunky peanut butter
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Directions:

In a large bowl, combine all ingredients making sure to evenly distribute all the ingredients. Roll some of the dough between your hands, if it sticks together it is ready to go. If it feels too dry then add a bit more peanut butter or honey. If it is too wet add extra oats or flaxseed.

Line a baking sheet with parchment paper. Roll a heaping tablespoon of dough into a 1½-inch ball and then place it on the prepared baking sheet. Repeat with the remainingdough. Chill in the refrigerator at least 30 minutes before serving. Store in airtight container in the refrigerator for up to 2 weeks. 

Mix it up!

Need help breaking away from your “go to” fruits and vegetables and mixing it up a little? Here are a few tips that might be helpful:

- Fruit smoothies are a great way to pack in a lot of fruits in one delicious drink.  Make one for breakfast and the fiber from the fruit will keep you full for hours. Did you know you can also put vegetables in your smoothies? Try adding in a handful of spinach and kale and watch your smoothie turn a beautiful green color. You will hardly taste the

vegetables but still get all of the benefits from them!

- Sneak vegetables into your favorite meals. Add peppers and carrots into your spaghetti sauce or mix pureed cauliflower into your mashed potatoes. These are sneaky ways to incorporate more nutrients into your diet while still eating the

foods you love!

- Try adding a different fruit or vegetable with every meal. Doing this will ensure that you are eating a balanced meal and will keep you from getting bored with the same foods.

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Quinoa Pudding

• 1 cup quinoa
• 2 cups water
• 2 cups apple juice
• 1 cup raisins
• 2 tablespoons lemon juice
• 1 teaspoon ground cinnamon, or to taste
• salt to taste
• 2 teaspoons vanilla extract

Directions

1. Place quinoa in a sieve and rinse thoroughly. Allow to drain, then place quinoa in a medium saucepan with water. Bring to a boil over high heat. Cover pan with lid, lower heat, and allow to simmer until all water is absorbed and quinoa is tender, about 15 minutes.
2. Mix in apple juice, raisins, lemon juice, cinnamon, and salt. Cover pan and allow to simmer for 15 minutes longer. Stir in vanilla extract. Serve warm.

Source: allrecipes.com
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Colors of the Rainbow

Eating foods in a variety of colors is just what your diet needs.

We’ve all been told how important it is to eat at least 5 servings of fruits and vegetables a day. But did you know that variety is just as important as quantity? Colorful fruits and vegetables provide essential nutrients that our bodies need.

The natural pigments in each fruit and vegetable contain specific vitamins, minerals, and antioxidants that help us to fight diseases. For example, fruits rich in the color red - such as strawberries, raspberries and cranberries - are loaded with vitamin C. This powerful vitamin is effective in decreasing your risk of heart disease, arthritis and even cancer. What about taking vitamin or mineral supplements in lieu of eating produce? Research has found that substituting supplements for whole foods is not a beneficial trade off. Eating produce gives your body fiber, which can help fight against cardiovascular disease and diabetes.

Benefits by Color

Red/Purple/Blue - These pigments provide our bodies with powerful antioxidants that work to fight off free radicals. Free radicals damage our cells and can interfere with our immune system which can eventually lead to disease. Add raspberries, blueberries, or purple grapes to your diet to give your body a healthy boost of antioxidants.

Orange/Yellow - Think oranges, peaches, carrots, and corn. These lively orange and yellow pigment foods are packed with vitamin C. They also contain beta-carotene, an antioxidant which becomes vitamin A in the body and is important in maintaining good vision, healthy skin and decreasing your risk of cardiovascular disease and cancer. Other key nutrients found in these foods include potassium and folic acid.

Green leafy greens - such as kale, spinach and lettuce - are considered one of the most nutrient-dense foods available. These foods are high in vitamin A, vitamin K and are also a great source of calcium, iron, potassium and magnesium. When it comes to leafy greens, the darker the better. Foods like broccoli, bell peppers, kiwis and pears are also a great source of vitamin C.

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Soup Starter Recipe

Soup Starter

Ingredients:

•  1 ½ cup dried beans  (chickpeas, black, pinto)

•  1 onion, chopped
•  2 carrot, chopped
•  2 celery stalks, chopped
•  1 cup tomatoes, chopped
•  2 bay leaves
•  1 tbsp fresh herbs  (rosemary, thyme, oregano)
•  6 cups water

•  ½ cup pasta of choice (optional)
•  garnish accordingly

      (cilantro, cheese, greek yogurt)

Directions:

1. Put all ingredients (but the pasta)

in a pot over high heat.

2. When the beans are almost tender, add pasta.

3. Cook until the pasta and beans are tender.

4. Garnish with fresh herbs, etc.

Spring Farro Salad

Spring Farro Salad

Ingredients

• 2 cups uncooked farro (or substitute with barley)
• 1 medium red onion, cut in half
• 1 clove garlic
• Handful of fresh parsley
• 1 tablespoon finely chopped parsley
• ½ teaspoon salt 1 cup of
• ¼" cubed fresh mozzarella cheese
• 2 teaspoons minced, pitted kalamata olives
• 1 pint grape tomatoes, cut into quarters
• 1 tablespoon finely chopped fresh basil
• Freshly ground pepper, to taste

Directions

1. Add the farro, one onion half, garlic, handful of parsley and salt along with

2¾ cups water to a 2 quart pot. Bring to a boil, then cover, reduce to a simmer, and cook for 10 minutes. Turn off burner and let sit covered, for 5 more minutes. Discard the onion, garlic and large pieces of parsley. Spread out faro on a rimmed sheet pan and let cool completely (do not skip this step or the mozzarella will melt into the finished dish).

2. Whisk together the olive oil, vinegars and honey to prepare the dressing. Finely chop the remaining onion half. Add onion, cooled farro, mozzarella, kalamata olives, tomatoes, remaining tablespoon of parsley, and basil to a deep bowl.  Pour the dressing over the ingredients and stir well to combine, using a long wooden spoon or rubber spatula. Season with salt and pepper.

3. The salad is now ready to serve! It can also be made and stored in the fridge, covered up to one day before serving.

Recipe for Cauliflower Cheese Sticks

Healthy Cheese Sticks

Ingredients        

•  1 head of cauliflower, “riced” (see below)
•  1 tsp. olive oil
•  2cloves garlic, minced
•  1 large egg white, lightly beaten
•  ½ c. mozzarella cheese shredded
•  ½ tsp. dried Italian herb seasoning
•  Marinara sauce for dipping

Directions

1. Preheat oven to 350°F. Line pan with parchment paper sprayed with cooking spray.

2. To “rice” the cauliflower, shred raw cauliflower with a cheese grater or pulse in a food

processor until chopped into pieces resembling grains of rice. Place the riced cauliflower into a

microwavable bowl (without water) and microwave until softened, usually about 5 minutes.

3. Heat the oil in a small skillet over low heat and add garlic until softened. When cauliflower is softened, add the garlic

mixture, lightly beaten egg white, Italian seasoning, and most of the mozzarella. Stir and mix well, then spread onto your

prepared pan.

4. Bake until it starts to turn golden brown, usually about 30 minutes. Remove from the oven, flip over and add the

remaining cheese and sprinkle more of the Italian herb seasoning. Bake for another 10 minutes or until the cheese is

melted and golden.

5. Cool and cut into pieces and serve warm with warmed marinara sauce.