Recipes

Gazpacho (Soup) 1 clove garlic 1/2 small onion sliced 1/2 green pepper sliced 3 ripe tomatoes; quartered 1 cucumber; sliced and pealed 1 teaspoon salt 1/4 teaspoon pepper 2 tablespoon olive oil 3 tablespoon red wine vinegar 1/2 cup ice cubes 1/2 teaspoon Cilantro (optional) Place ingredients in blender, cover, blend on high. Whole Wheat Buttermilk Pancakes (Breakfast Entree) 1 tablespoon vegetable oil 1 teaspoon salt 1 teaspoon baking soda 1 cup whole wheat flour 1 egg 1 cup lowfat buttermilk Preheat skillet to 320°. Combine ingredients in mixing bowl. Beat mixture just until blended. Pour batter on skillet. Cook to desired brownness and flip. Southwest White Chili (Entree) Makes 4-6 cups. Quantity variations of ingredients (broth and beans) will make chili more chunky or soupy. 1 tbsp. olive oil 1 1/2 lb. skinless chicken breast 1-3 cups chicken broth 1-2 cans (19 oz.) white kidney beans (cannelloni), undrained 1 can (4 oz.) chopped green chilies 1/4 cup chopped onion 2 green onions, sliced 1 tsp. garlic powder 1 tps. ground cumin 1/2 tsp. oregano 1/2 tsp. cilantro 1/8 tsp. ground red pepper Cut chicken breast into small chunks. Heat oil in large skillet over medium heat. Add chicken and chopped onions; cook until chicken is white. Add chicken broth, green chilies, and spices; simmer 15 minutes. Add beans; simmer 5 minutes. Top with sliced Green onions Optional Garnish with shredded Monterey Jack cheese.

Mediterranean Salad Submitted by Debby Dvoretz 280 gm (10 oz) lettuce (Roman / European style) 3/4 cup corn 1/4 cup black olives 3 tablespoons feta cheese (reduced fat) 1 medium cucumber (sliced) 1/2 cup grape tomatoes 1 teaspoon basil 4 tablespoons olive oil salt to taste Add ingredients to large bowl. Toss and serve. Vegetable Dip / Sandwich Spread Submitted Melody Quinn Cottage cheese (low fat): 2 cups, 16 oz (450g) Onion powder: 1 teaspoons Seasoned salt: 1 teaspoon (optional) Dill: 1 Tablespoon Place ingredients in blender. Pulse and stir repeatedly until smooth. Chill and serve. Blended cottage cheese (optional orange peel and vanilla extract for flavor) can also be used as a high protein, low fat fruit dip. Yam! What I Yam (Starchy Vegetable) by anonymous author Ever try swallowing a quarter pound vitamin pill? Sweet potatoes, sometimes called yams are so packed with vitamins you might consider one similar to a vitamin pill, except this is one dose that is pure great taste. One medium sized (114 g.) sweet potato is packed with 500 percent of the RDA of vitamin A, half the RDA of vitamin C, and 243 milligrams of potassium. All of this and for only 118 delicious calories and low in sodium to boot! Fall is harvest time for sweet potato growers, so look for these varieties at fruit stands and farmer's markets: Jewel: moist, sweet, orange flesh with orange / brown skin. Red Mar: pink skin, but same orange color inside and same excellent eating qualities as Jewel! Yellow Jersey: light brown on the outside, whitish on the inside. Distinctly different taste and texture than the orange flesh varieties. Somewhat dry and much less sweet, but a favorite in some parts of the country. Sweet potatoes are easy to prepare by oven baking whole at 350 degrees for 45 minutes or microwaving: Peel 3 medium sweet potatoes and cut in quarters. Place in microwavable dish with 1/4 cup water, cover, full power for 7 minutes, turning the potatoes over in the dish halfway through the cooking time. Enjoy those vitamins! Black Bean Salad / Dip 1 red bell pepper 1 green pepper 1 yellow pepper 1/4 cup red onion 1 cup corn (canned or frozen) 1 cup black beans (canned or frozen) 1 garlic clove 1/2 tablespoon cilantro 1/4 cup olive oil 1/4 cup red wine vinegar 2 teaspoon lime juice Salt and pepper to taste Drain or thaw corn and beans Dice peppers Mince garlic Combine ingredients in bowl and toss well Serving suggestion: serve chilled with tortilla chips or baked corn tortillas.