Ingredients:
2 cooked chicken breasts
1 can (or box) low sodium, organic chicken broth
1 8oz can diced tomatoes
1 8oz can black beans
1 bunch cilantro
8-10 tomatillos
1 TBSP olive oil
Fresh grated cheese

Directions:
Cook chicken breasts, chop into pieces, set aside. Rinse diced tomatoes and black beans, strain in separate bowls. De-stem and rinse cilantro.

Peel and slice tomatillos, then sauté them in olive oil until translucent.  Add broth, tomatoes and chicken and simmer for 15 minutes.  Add black beans and simmer for 10 minutes. Add cilantro and simmer for 10 minutes.  Serve with fresh grated cheese.

Tip 1: For a creamy version, add a spoonful of strained, non-fat plain yogurt to your bowl. It’s as tasty as sour cream. You can even buy yogurt strainers in your grocery store.

Tip 2: Add  some grain to your soup! Toss in a handful of cooked rice and a squeeze of lime for zest!

Full of vitamin C, folate (the vitamin B that creates red blood cells) and fiber, strawberries are an amazing, and tasty, fruit, but did you know they also contain anthocyanidins, which help protect against heart disease?

Here’s a quick recipe for a healthy, and deliciously different, salad dressing that would pair beautifully in a wilted spinach salad with grilled chicken breast, toasted almonds, and crumbled feta. Whether you like salty and sweet, or creamy and crunchy, the savory pairing of strawberries and balsamic vinegar can’t be beat!

Ingredients:
1-cup strawberries (sliced)
1 tbsp balsamic vinegar
½ tspn ground pepper
¼ tspn sugar or stevia
¼ tbsp salt
2 tbsps almond oil

Directions:
Place all ingredients, except oil, in a blender or food processor; blend until pureed. Add oil and process again until smooth.

Cover and refrigerate for up to 2 days.

Optional:
1/4 cup cranberries
1/4 cup sliced almonds

Directions:
To make dressing, whisk together olive oil, lemon juice, garlic, salt and pepper.

For tender wild rice, cook using an extra cup of water, then drain, and cool.  Toss rice with dressing.

Wash greens, and then remove all stems and ribs. Roll greens length-wise and chop in thin strips.

Combine greens with diced peppers, thinly sliced fennel bulb and chopped green onion. Just before serving, toss veggies with dressed rice. Serves 6.

INGREDIENTS:
2 cups raw cranberries
1 large green apple
1 large whole orange
stevia or granulated sugar
1/2 cup walnuts, coarsely chopped, optional
1/8 tsp ground cinnamon

DIRECTIONS:
Leaving skin on, slice orange into sections and remove seeds.   Rinse cranberries.  Skin apple, core, and cut into slices.

Using a blender or chopping attachement for your mixer, grind all fruits, peels and pith. Or, you can chop by hand.

Mix in stevia or sugar to taste. Mix in chopped walnuts and cinnamon for a twist. Makes about 3 cups.

QUICK TIP:
Before sweetening your salad, try mixing in fresh seeds from one whole pomegranate for a boost of antioxidants and polyphenols. This fruit is high in natural sugars, so you may not need any sweeteners.

• 1 ½ tablespoons butter
• 1 package marshmallows
• 2 tbsp. dried cranberries
• ¼ tsp. cinnamon
• Ground masala to taste
• 2 cups puffed, unsweetened rice cereal
• 2 cups Mesa Sunrise or multigrain flake cereal
• 2 cups puffed, unsweetened corn

Instead of a cookie break, try this tasty (and slightly healthier) alternative!  It’s similar to the traditional “rice crispy treat” recipe but with the amount of butter cut in half!

In microwave-safe bowl, heat butter and marshmallows on HIGH for 2 minutes. Stir until smooth, then stir in cereal, cranberries and spices until completely mixed.  Refrigerate mixture for 15 minutes, then roll into bite-sized balls.

TIP: Try mixing things up with minced, dried apricots and ground ginger instead!

• 1 cup oats
• ½ cup honey
• ½ cup peanut butter
• 1 cup powdered milk
• ¼ cup ground flax
• chocolate chips to taste
• raisins or other dried fruit

Directions:
Mix together. Roll into balls.  No kidding – that’s it!  Keep chilled in an air-tight container to prevent stickiness.  Balls can be layered in between sheets of wax or parchment paper.

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved